Mark Bell's Power Project - EP. 496 - Work On Yourself

Episode Date: March 12, 2021

We've had some amazing guests on recently and we've been taking their advice and implementing new editions into our daily habits. What it all comes back to is personal development and working on ourselves. Subscribe to the NEW Power Project Newsletter! ➢ https://bit.ly/2JvmXMb Subscribe to the Podcast on on Platforms! ➢ https://lnk.to/PowerProjectPodcast Special perks for our listeners below! ➢LMNT Electrolytes: http://drinklmnt.com/powerproject ➢Piedmontese Beef: https://www.piedmontese.com/ Use Code "POWERPROJECT" at checkout for 25% off your order plus FREE 2-Day Shipping on orders of $99 ➢Sling Shot: https://markbellslingshot.com/ Enter Discount code, "POWERPROJECT" at checkout and receive 15% off all Sling Shots Follow Mark Bell's Power Project Podcast ➢ Insta: https://www.instagram.com/markbellspowerproject ➢ https://www.facebook.com/markbellspowerproject ➢ Twitter: https://twitter.com/mbpowerproject ➢ LinkedIn:https://www.linkedin.com/in/powerproject/ ➢ YouTube: https://www.youtube.com/markbellspowerproject ➢TikTok: http://bit.ly/pptiktok FOLLOW Mark Bell ➢ Instagram: https://www.instagram.com/marksmellybell ➢ Facebook: https://www.facebook.com/MarkBellSuperTraining ➢ Twitter: https://twitter.com/marksmellybell ➢ Snapchat: marksmellybell ➢Mark Bell's Daily Workouts, Nutrition and More: https://www.markbell.com/ Follow Nsima Inyang ➢ Instagram: https://www.instagram.com/nsimainyang/ Podcast Produced by Andrew Zaragoza ➢ Instagram: https://www.instagram.com/iamandrewz #PowerProject #Podcast #MarkBell

chocolate element and some coffee i gotta try that out that actually sounds really fucking good pretty damn good pretty snazzy cool so we are live oh my god live live i forgot we're gonna talk about just everything just went right out of my head rehydration oh are you dehydrated uh yeah actually i am did you drink your element this morning? I did during a workout and I have another pack right here for this podcast. It's usually a good day when you can pound down two or three of those. Yeah. Pound it down?

Pound. Pound town. Pound town. Element. Yeah. I just like the flavor of it a lot too. It's like just getting a different flavor. You just get tired of drinking water.

You get tired of just all the different stuff that you kind of have to do when you're trying to be on a diet and you have mainly savory foods and you don't have access to a lot of sweet stuff. And so having some, I like the orange flavor and lemon-lime quite a bit and having those flavors just kind of helps me to keep other things at bay a little bit better. Yeah. No, the, the almond flavors are really, really nice because it's like, it's not too sweet. I like it.

Like it's sweet enough, but it's not too sweet. And like, if it's a hot day or you're kind of tired, which for a lot of people, like I've found that sometimes when I'm actually tired, I'm actually dehydrated. And when I have some element, I feel better. Great for pre-workout. Great for post-workout. It's just overall good. You know,

Stan Efferding and a bunch of other guests that we've had on the show before, um, we'll recommend, you know, just taking a little bit of salt before your workout, but, you know, taking like a teaspoon of salt is like kind of rough,

but with element, it tastes good. It is salty. And I think a lot of people, when they first try it, they might be like, I don't know, it's a little salty for me. But as we recommend often, you know, maybe start out with half a packet, see how that is, or put as, put as much water in it as you need. Um, but I think it's a great way to get in your electrolytes without having just to gulp down some salt before your workout. Yeah. And a great way to get Element electrolytes is to get it for free.

Element is still offering the free recharge pack. That's an eight sample pack. All you have to do is pay the $5 shipping. You can claim yours right now because I don't know when this offer is going to end. So if you haven't taken advantage of it, do so right now because i don't know when it's gonna um when this offer is gonna end so if you haven't taken advantage of it do so right now you can do so at drink lmnt.com slash power project uh you'll see it right away it's like the first link that that pops up um and if you have gotten it and you're ready to step up uh check out the value bundle that's uh you're paying for three boxes and getting four um you can you know like i said get four different uh flavors i i've been

just chugging the uh the orange salt that thing is that's my jam right now that's my favorite one but anyway yeah drink lmnt.com slash power project pro tip for all you guys um don't sleep on the chocolate flavor we talk about it all the time but in this coffee right here is chocolate some coffee and a little bit of creamer so good amazing right yeah yeah and i got some of my coffee over here too and uh we're about to chug down some mind bullet too we got some mind bullet potion over here cheers down the hatch go go go this podcast has slowly become actually i think it happened in a very swift manner

drug induced yeah why is that performance enhancement's a big part of this show i guess you got to be on something when you're speaking to the microphone and no one's listening oh my god yeah all the uh all the anxiety that comes along with having a show that's not listened to by anybody is way scarier than what Joe Rogan does every day, talking to hundreds of millions of people, probably, right? I mean, it's more terrifying to have a show that just falls flat on its face. Anyone can do what Joe Rogan's doing. I mean, that's encouraging. It's easy.

This is super discouraging. And so because of that reason, we got to be high. To block the emotion so that we don't do anything. We don't get depressed. Yeah. Did you hear about Herschel Walker, by the way, guys? What? No.

Dude, Herschel Walker is so jacked. I love that guy. He probably still is now. Oh, yeah. What's going on with him? He's in his 60s now, I think. Yeah. Well, he's running for Senate in Georgia. I just heard about that guy. He probably still is now. Oh, yeah. What's going on with him? He's in his 60s now, I think. Yeah. Well, he's running for Senate in Georgia.

I just heard about that yesterday. Trump is like encouraging him to run for Senate in Georgia. That's great. I wouldn't be surprised if he was able to. I mean, that guy's been a badass for so long. He's been somebody who's been in martial arts since he was a kid. He's really flexible. And his prowess as an athlete was just unmatched.

I think he was on the Olympic bobsled team as well. He's extremely powerful, explosive. He might be the most powerful, explosive athlete, one of the most powerful athletes we ever had. People don't

really know how amazing Herschel Walker was. I mean, Herschel Walker is one of the greatest college football players of all time. He fucking destroyed people when he was at Georgia. He's a little bit before my time, so I didn't get to see him playing in college and stuff. But I do remember when I was young watching him play in the pros. But in college, he just, he just wrecked. People could not tackle him.

He was way too fast. He was way too strong way too athletic there was nothing anyone could do to stop the guy but this is him at 54 what the hell man and by the way didn't he always say i just did body weight work yeah yeah push-ups and sit-ups i remember seeing those workouts i was like i gotta do and i'm a fat kid you know and i'm trying push-ups and sit-ups and I'm like a thousand a day is what he did Jesus yeah, what a physical fucking specimen this guy is I hope he has children and he's passed on those genes Yeah, he's he's he's one of a kind. Yes, but

So he played for the he played for the Cowboys and the Cowboys were at their absolute worst. The Cowboys traded him to the Minnesota Vikings and changed the history forever of what the Cowboys were able to do. Because the Cowboys are the, he was traded for 11 players. Out of those 11 players, there was like six Hall of fame first round draft picks that came from that so it's like you know people used to talk about like what's the you know what's the most important thing that happened to the cowboys is it troy acheman is it emmett smith is it uh michael irvin is it uh jimmy johnson well other than jimmy johnson none of those other players would have happened if it wasn't for herschel walk getting traded because they picked up Troy Aikman, Michael Irvin, Emmitt Smith. Oh my God, really?

And, you know, just the most dominant offensive line that you've ever seen. They just stacked it up. They had the guy that benched 700 pounds. His name eludes me at the moment. 700-pound raw bencher that was in the NFL. So wait, let's get this clear. He, one man, was traded for 11 players. 11, yeah, not necessarily 11 players, but 11,

it was a handful of players, like four or five players and some picks. Okay, but still, god dang, I didn't know he was that good or that worth it. Yeah, he really was. He really was. The picks ended up being some of those Hall of Famers then. Absolutely. Okay, because. Yeah, yeah, they weren't already established.

They were picks, you know, that they. Got it. Okay. Because, yeah, I was looking at the list and I don't recognize any of the names, but yeah. But still, it adds up. That's. I don't recognize the names because it's all the linemen that they are. I read that's who are the linemen though I said Nate Newton and stuff like that. Yeah, so Isaac Holt Dave Davie Howard Darren Nelson, Jesse salmon Salmon

Alex Stewart, so it's no that's a bunch of defensive backs and right right, but Man, that's fucking wild. I, I had no idea that that was how they acquired all those guys that fucked up the Niners. Well, they were the worst, you know, they were the worst.

They were so shitty. You know, the Cowboys were so shitty, but yeah, Herschel Walker is just a complete, uh, freak of nature. And I,

from what I remember, he, he did like a hundred meters and track and stuff like that too and just blew people away and that as well yeah he still looks jacked he's just a monster he's insane we got to do body weight exercises just just pure body but i mean everyone should like they actually make a very big difference i mean i think about how weird it is that you know somebody can you can be very strong you lift a lot of weight but you still can't do like four or five pull-ups if you're able to get yourself to do 10, 15, that would actually make

a difference. Huge difference. And then that way from there, you can progress to doing them weighted, weighted, right? I think if you can do 10 clean pull-ups, like that's a, that's, that's a pretty good start for strength for, for men, maybe for women, uh, it might be different. Women sometimes don't have as strong of an upper body. It might take them longer to be able to progress on something like that, but you know, pull up progressions are, are great. And then, so why wouldn't progressions of pushups be good? Why wouldn't progressions of squats, lunges, we learned so much from some of the guests that we had on recently. And

a lot of this stuff from Ben Patrick, like I've been implementing something pretty much every day, uh, for today. I kind of have that. Um, I don't even really know what to call it, but I guess I'll just stay in like a, a falling hack squat type of thing onto the pad where you kind of just, uh, you know, kind of lunge forward on both knees. It's an exercise that he, he, he put me through, uh, when he was here, I guess, I guess a better term would be, it's more like a sissy squat. Yeah. He calls it, it's a sissy squat or he calls it the when he was here. I guess a better term would be, it's more like a sissy squat.

Yeah, it's a sissy squat or he calls it the knees over toes squat. There we go. Yeah, knees over toes squat. And if you're not comfortable doing it all the way to the floor, which I would imagine most people would probably not be very comfortable

doing it to the floor, you do it to something elevated and then you can work your way down. I actually did okay on that. But I think, you know, an interesting thing about some listeners that are listening right now is you're going to find that you're pretty strong. And so because you're strong, you're going to actually do a little bit better than you might think from some of these shitty positions. positions. And years ago, when I was kind of in the middle of my powerlifting career, I kind of thought I actually developed a training philosophy and I called it lifting like shit. And lifting like shit is the idea of you're going to probably end up in a compromised position. So what are some

ways that we can start in a compromised position with lighter weights and work our way out of that? An example would be something like a stiff leg deadlift. Like what's the point of a stiff leg deadlift? Obviously we're working our hamstrings. We are working our glutes. But we also kind of, we put ourselves at a disadvantage because we threw our hips up in the air. We've never wanted to do a real deadlift that way.

But we know that a real deadlift is probably going to end up that way sometimes where your hips shoot up first. And so if we can figure out ways of simulating that in a safe way, where you're still getting, um, a good amount of weight, a good amount of stimulus, not in any danger of getting hurt. I'm not talking about like intentionally rounding over with heavy weights and stuff like that, but it would make a lot of sense if you practice some rounded back exercises, just as he's talking about driving the knees forward, people would be like, no, no, no, no, you can't train with a rounded back.

And I would disagree a hundred percent. I would say that you have to train with a rounded back at least a little bit, maybe just through some of your warmups, maybe with 30% of your max, or maybe with, if you haven't ever done it before, you know, know start really really light on it but if you think about some of these other movements that we do we do end up in these compromised positions you do a set of 10 or 15 of like a bent over row your lower back's probably starting to round how much weight are you doing on a row versus how much weight you would do on a deadlift you kind of see my point here is like your back might be rounded. It might be in a quote unquote compromised position, but it's with 200 pounds and not 700 pounds. Yeah. I think, um, what Andrew was talking to me about the other day in the break room is actually a really good

example of that. Um, because you were mentioning how like you were doing back exercises before Rose before, right? And you used to say that Rose killed you back. Yeah. I mean, what happened? Well, if I wasn't paying attention, you know, like we're talking about cable Rose, but bent over Rose to kind of the same thing. But for some reason on the cable machine, because I've probably felt more comfortable, you know, I'd go heavy. I'd be fine. I'd be fine.

heavy i'd be fine i'd be fine and then as i go to like let go or maybe like just mid-set like oh shit like i would feel something in my back and like oh fuck like damn it like i did it again like i just set myself back like a month you know like that's it was devastating yesterday training training with mark and it was cool because we had like for the first time in a long time we had the same number of weight in mind. But I just put it at 60 pounds. And I just did a bunch of reps and I felt fine. And I got a solid pump. Like, it was.

And did you feel more activation with that? Absolutely. Yeah, of course. You know, as a, you know, I'm still learning, you know, how to activate certain muscle groups and stuff. So, having it light and then, I don't know, I did like maybe like 20, 25 reps. And then, of course, Mark being there, all right, five more. Like, oh, shit, here we go. Yeah, my lats woke up, you know, and it felt great and no back pain.

And then I kind of supported you to the end. Like I grabbed the actual stack because I know like it's so hard to concentrate all the way through a full range of motion through a full exercise. And then what do we do when we're like done? Like we're not actually done. We still are holding the weight and like exhale. Yeah. And we just let it all go.

And it's like, that's how you get hurt. A lot of times that's how you get hurt. Or you tweak something just a pinch on that thing, on that one thing. And then later on that day, you drop your shaker cup or something and you go to pick it up and you're like, what the fuck was that in my back? And you think you hurt your back picking something up, but you did some little tweak somewhere else during the day because you just weren't able to focus enough or the weight was a little heavy or you did so many reps that you got too fatigued. Yeah. That's the perfect

way to put it. That little pinch, you know, just that little slight like ah like i felt something you know you do one of those things where you're like like all right let's go like you know training with you i never want to show any kind of weird grimace or anything like it's a it's a really great habit to uh to adapt or to pick up whatever you want to call it but you still kind of like what was that like i should be fine and then yeah you know go put on your shoes and like oh like oh no like there goes my back again like fuck and it's i think most people probably have experienced that it seems like uh like maybe maybe everyone's different but like i know i've experienced that in my neck before oh for sure i go to do like a pull-up or

something i get down and i'm like what i'm like what the hell like what did I did I turn my head or something like what did I what did I do but maybe there was a part of the rep where you just maybe tried to pull yourself up a little harder maybe you maybe you uh grind your teeth or did something like that yeah and then like the whole week you're like what the hell's going on with my what did I do to myself and you can't even remember a lot of times but it's just that little, that little brief lapse of like staying connected to the weight and staying connected to what you're doing. I got two examples that people could definitely visualize. Like the movement that Andrew is talking about, the seated cable row.

If you want to be able to do what we're talking about here, maybe move into ranges of motion that you typically wouldn't touch, right? The typical seated row, you're sitting, you're perfectly neutral, you retract your scapula and you pull back and you're very strict, right? Well, maybe think about the load that you can, when you come back, you can then round your back a little bit, stretch your lats, bring it back to the position and pull. You're probably not going to be doing that well and safely with a heavy load. It's actually going to feel very uncomfortable.

It's going to feel very, it's not going to feel controlled. You're going to feel pain in your back. But if you lower the load a little bit, you're actually going to be able to move into that range where you have to stretch your lats, bring it back to neutral and pull in those. That's what we're talking about here.

Movements and loads that you can get into these positions that you typically wouldn't with heavier loads. Another example is I think something that I love to do, um, an inclined, um, an inclined chest fly with dumbbells, right? But with the, when I do the inclined chest fly, I bring it all the way down where my, like I'm in a very uncompromised position, but I feel that massive stretch here. I'll do that like 50, 60 pounds because I can control the tempo and I can stretch all the way down. I would not play with that with like 80, 90 pounds because that's too much there.

But I can do that with lighter load and I can get into these positions that I typically wouldn't get in because I control that load. See if you can find a video of Arnold Schwarzenegger doing flies. I remember like as a kid when I would do flies, um, well, my arms just don't want to move that way any longer, but I would bring the weight all the way to the ground. I'm not on an incline fly on just a flat bench fly. And I'd let my arms just kind of hang there. And then I had like older guys and stuff tell me, that's not that, you know, you need to do it with more weight and, and things like that. But now that I just in having more knowledge and knowing more stuff, it seems like it's it's wise to really have as much range of motion as you can.

Like that's a that's an awesome range of motion. It's like and look at how connected he is to like flexing his pecs. Like who the hell can even figure that out? Like that's that's actually really. Man, I just don't even think we even like understand how skillful some of these things are in the air. Yeah. But that's how I like, that's how I get the most out of these flies.

Look at the stretch in his back. Like, and you're not like, he could do flies. Like most people do them with much heavier load. He's also kind of pressing them a bit as he gets to like the mid point. He is. He is.

Fuck. He looks awesome. Yeah. Arnold. Arnold was amazing. He was the goat. How do we get jacked like this i don't understand who was i talking to that was like uh one of my friends is too scared of lifting because he's scared of looking like arnold who oh that's great i think yeah okay no it was a conversation with Tom. No, no, no, not that Tom said that.

One of Tom's friends was like, I'm like, it's a new lifter, right? He's like, I'm too scared of lifting. I think Arnold has a quote about that where like people would say like, oh, that's like overkill, man. I never want to look like that. And he's like, you never could. Like you ain't got nothing to worry about yeah because you could put your heart and soul into it and you'll never look like this no matter what you do yeah i think

it was uh margo alvarez or uh she's jacked el caras one of the like crossfitting chicks that we have yeah crossfitting great people um but she would get like hate from like, you know, like mom lifters and stuff. And people will be like, oh, my gosh, I never want to have that much muscle. And she's like, good luck. Like, you're not going to get this much muscle. Like, trust me. Yeah. Some people just don't realize how much that takes. Like, yeah, you can't do that work. You won't. It's like, hey, she's a CrossFit Games athlete like you think you're gonna like no you're not yeah we've had some just we've had some great guests on you know over the last couple years but even more recently i think all of us have been like heavily impacted by the last couple to where it's like they're it kind of reminds me of like like uh i don't have a lot of coaches that their voices echo in my head i've had a lot of coaches over the years,

but I got just a few that their voice kind of echoes in my head, Louie Simmons being one of them, just certain things he would say to me or certain little digs he would give you that would fuel you for years to come because you'd be so fired up. You'd be like, I'm going to show that motherfucker what's up. Some of the stuff that's coming from our guests more recently reminds me of that because i'm like thinking

about like i'm supposed to do this because this is what this guy recommended and uh alan flanagan uh is probably the worst with that because you know i just want to punch that guy right in the dick as hard as i can you know give him a feint to the head and then go for the dick. Yeah. And it's because, you know, he told us about like eating a lot earlier in the day and trying to shut that down earlier. And, uh, man, it's a weakness for me. It's something I'm really having a tough time with now. I could do it. I can do it.

Um, and even, even this morning I was like, man, you're not really doing that good with that. But what I what I said was to myself was, hey, you know what, you dumb bastard, implement some of that. And part of it is just when I get home from work and stuff, I usually eat at like five 30 or six. And then I just kind of, I have a lot of downtime from that point. I might go in the hot tub. I might watch some TV with my wife and kids and I just feel like snacking on something. And so I need to change that habit. I need to have like tea or I just need to move, you know, bone broth would even work cause it's really very low calorie. And, uh,

so I need to just, I need to, I need to make a change. Yeah. And it's a real bitch. It's funny that you said this voice plays in your head because yeah, Alan's voice. I'm coming for you,

Alan. Every time, like I do choose, like yesterday I had a meal kind of late and exactly that Alan's voice played in my head. Like, and Seema, do you want to sleep well? It's just like it, because every time that I have, and I've choose, like yesterday I had a meal kind of late and exactly that Alan's voice played in my head. Like, and Seema, do you want to sleep well? It's just like it, because every time that I have, and I've been, I've been implementing that from Alan. I feel better when I sleep and I feel better when I wake up and my, my sheets aren't drenched.

Like I've mentioned multiple times. So it's just like, it's so awesome that that simple piece of advice where it's definitely helped us. But for all of the listeners people that's probably going to make a difference or has been making a difference for a lot of our listeners so far yeah you know the uh the the pre-meal meal you know when he was talking about like the the statistics second meal effect yeah the second meal there you go that i mean mark has always preached you know he load up on protein before you have you know the own meal and it's like i i would do it but now i'm like having a full-on meal so like uh is it this past weekend my father-in-law was over um i think we were getting ready to watch the ufc fights and he just you know he's like hey let's

order pizza i'm like oh it's like that sounds delicious so i kind of not like a panic attack but i'm like okay okay i gotta load up so i ate a bunch of chicken breasts ate some rice and so i got pretty full good for you daddy yeah oh fucking a he always slides it right in there bonus points but so i i still had pizza yeah but i mean i didn't eat like a whole pizza the way i wanted to, but cause I was full, like I was good. And, and what I ate was just like chicken breast, you know, like chicken breast and

rice and a couple other things, kind of what I eat here almost every day. But I was just like, yeah, this is dope. Like I, same thing was like, Oh, Alan Flanagan said, you know, this and like the, uh, whatever the percentages of like how much you know success people had and blah blah but it was right there you know and that that's nothing that like you know i didn't wake up that day with like my journal and like write shit down where i'm like okay if i'm gonna have a like it wasn't planned out it was just like oh that this is happening i need to react right now and just go like it just was like almost subconscious where I was like I got to get that first meal before the second meal

Yeah, and you know you I can't describe how much excitement I get when I hear something we hear something for a guest We apply it and it's like wow that actually works really well another thing that really like got me just I've never used the word jazzed, but I'm gonna use it now off of that episode Was when he was talking that term jazz. Yeah, I'm going to use that more on this podcast. It's great. Was when he was talking about the ability to utilize glucose earlier in the day or in the morning in the first meals of the day. And I don't know.

I don't think I've heard that before. Like it was kind of familiar, but like the way he explained it, it made more sense. So when I think of application of that, it's just like if you have that earlier in the day as you get older, because as you get older, people's insulin sensitivity gets worse. Maybe you'll be able to handle a little bit better if you have it earlier in the day, if you do handle a few more carbs earlier. Isn't this a trip? How come our body is so fucking smart, but our brain's not smart enough to figure it out. Like we could,

we, you could take all the best resources in the world and you wouldn't be able to duplicate a human body, you know, because, because it's so sophisticated. I mean, at some point they might get to a point where,

where they can just create, you know, a human being from, from something. And I, and we are getting into like, you know, maybe cloning. Well, we are cloning dogs. Yeah.

Yeah. There's, yeah, there's all kinds of wild shit going on. Yeah. Um, but just imagine all the different things that go into like creating a human, you know, um, obviously they could do it the normal way. Right. But it's really interesting. Like that you, yeah, you burn more glucose uh you know if that is

a fact right you burn more glucose throughout the day uh you wake up and the sun is out and in accordance to your circadian rhythm yeah you see the sunlight you feel the ground uh the ground's a certain like temperature and your body's like, your body's this fucking complex computer. Yeah. And it's like, it, there's a bunch of chemical responses that are happening, you know,

as you are going through Jesus and Seamus flexing on me, he looks huge. What the, what the hell? Damn. He's jacked and perverted at the same time. Extremely. Yeah.

That was great. Yeah. You're welcome. It's crazy though, how the same time extremely yeah that was great yeah you're welcome it's crazy though how the body can react to all these different you know all these different things even just seeing the sunlight in the morning which is something that alan shared with us and and a few other guests can help produce more melatonin and can help set your circadian rhythm so you can sleep better at night yeah i mean it's fucking crazy but think about like what we actually do in the morning what we usually actually do in the morning is first thing we do is we grab

a cup of coffee and we flip on a bunch of lights and we look at our phone yeah yeah yeah and these are probably not that they're the most detrimental things but it's probably not the most optimal thing for us to be doing because it's probably quite the opposite of what we should be doing yeah dude let me just say like again the whole circadian rhythm aspect of things to me is just so wild like um after i've been like practicing just making sure to get up get outside just like you know take the dog out and just look at the sun for a bit um and making sure to also get a little bit of evening sun too along with during the day like it's it's like clockwork the time i wake up every single morning and i wake up well and it's just it's crazy i like these little tiny habits with wood oh all the time oh that's awesome i gotta come over every day

anytime mark come over i gotta pretend that i'm not already sleeping with them yeah wink wink we're just gonna you know we're just gonna be making some making some element coffee for some meat. For some people that are watching this on video, Encima, can you flex your bicep again a little bit? So Encima stays lean enough all the time to where he has, I guess you'd say like a brachialis separation in his arm. Oh, my God, yeah. Yeah, he looked fucking great.

But our boy, you might know him andrew zaragoza has that same shit going on when he was doing the rose the other day and he's up in weight yeah oh talk about that whatever the fuck he's doing yeah yeah dude whatever the fuck he's doing he's still working he was telling me about that in the break room so talk about that i'm excited for you i think just hanging out with Encima, it's one of those things where, you know, everybody's killing themselves, right? Like they're eating everything right. They're training every day.

They're doing everything. And then Encima just like, hey guys, you know how like when you take a break for like two weeks and then you come back and you're stronger, you're more shredded and you just feel better and everyone's like no not at all uh that's a true story by the way like no it's not yes it is uh you and chris griffin back in the day unless he i know he speaks with like uh you got mad at him one time for speaking with like hyperbole but that chris speaks with massive exaggeration like he i'll say something and then he'll like blow it up into

something else so yeah any hoot uh yeah so like you know newborn baby at home i'm still trying to get adjusted to everything i don't want to be one of those guys that just fades away when he has a baby and never comes back to the gym again um so i haven't been as frequent in the gym as i'd like um talking to stewart mcgill he kind of banished me from lifting, period, and doing my regular cardio. What a dick. I know, right? Punch him right in his mustache.

What if that happened? No, that would hurt your fist. Oh, yeah. That would hurt your fist. His mustache would punch back. Throw a kick. Kaya! He'd be like, what the fuck? He can move man it'd punch you in the back of your face

this little chuck norris joke uh but anyway can't stay away from it so i i you know asked mark like hey what do you think like knowing that he'd probably tell me like no you should probably lift but anyway um so i haven't been consistent. I've been eating as much protein as I freaking can. Like I'll start my day eating like a hundred grams of protein. Like we're talking like French toast with like coffee and protein in it. Just like what else? People just put their hands down their pants when you said French toast, I think.

Right? People listening? Yeah. So real quick, it's just French toast with egg whites and protein powder. Like it's super easy to make. That and Canadian bacon. And it comes out to like 100 grams of protein and like eight grams of fat, which I know you guys are probably not pumped about, but it's amazing.

So it leaves a lot of room in the rest of my day for additional fat. Dude, I will. I absolutely will. no i i've meal prepped it i've put it like in the freezer and i bring it in here and i microwave it it comes out great yeah no it's good damn he should make some of that for us yeah i'm down yeah i'll make it i don't like i'm not even like saying it just because we're on the podcast i will make it thank you but uh lots of piedmontese steak lots of steaks dude like yeah the dynasty cuts like they're just insane so i've just been loading up on a ton of protein cardio has slowed down and i went from like 175 to uh today i'm a little bit lighter but i went to 183 with good body comp and i'm not looking disgusting yeah like i the last time like i wasn't training as hard and i weighed this much like it was like this flab city like it didn't

look good like now uh i'm not gonna be like i look fucking awesome but like i i feel way better than city yeah yeah that's what it was though you know like a great I thought of like a I thought of like a yeah yeah you know I hold all the the fat in my gut right here like right in the front um but yeah no I like body comp is way better than it was last time around that I was at this weight and it was really just not losing it in the in the kitchen yeah you know and then when I would have some of those like off the uh I don't don't even have a plan, but things like pizza or whatever, it was loading up first on a good gigantic protein heavy first meal. And then having a little bit of that. Let me ask you this, Andrew, because I think this is actually a really, really,

really important thing you're talking about here when you're, you know, you, you just had your kid. Um, but I, I know what you used to love carbs, right? If you were to take a total guess on what like your average carb intake is per day, since you're not tracking hard, what would you what would you say it is? Oh, man, that's that's tough to say. Like a range. You can just give me a range. Well. Right now, probably only like 60 grams 60 grams yeah and you think it's been like that

for a few months um up and down give or take what do you think the highest the highest ever would be like 150 if i'm just like i don't give a fuck and i'm having that much and you see this is a thing man because you used to eat way more carbs than that yeah it would be like 300 plus with like you know like 80 grams of protein but you're handling this you're not tracking hard you have this kid that you you have your your new son i'm talking about like yeah this kid you're dealing with you have your new son but it seems as if though the process is so much simpler like yeah you you have been doing it for a while you went on these you did these multiple, yeah, you, you have been doing it for a while. You went on these, you did these multiple diets where you got shredded. You've been doing it for

a minute, but right now it's kind of like you're on autopilot. Yeah, absolutely. No, 100%. I think it's much easier to do that when you are lower carb and when you are focusing on protein, like you can kind of just do these things without having to pull out and track all the time. And you're just making better choices. I love that you said, I love that you said you don't have a plan. And I actually think, you know, I do realize like if, if you're not prepared, you know, then you're prepared to fail. Like there's, you know, there's that, right. And some people would say, yeah, if you don't have a plan, then maybe you're planning on failing as well. But I would disagree. I would say that if you have the knowledge that that's the most

important thing. And if you're applying the knowledge and you're utilizing, you know, wisdom each and every day, then you don't really need to have a plan necessarily. And I think what you're on to and is what we are all trying to get other people to be on to is this idea of like, yeah, you can track and that might be a great way to recalibrate. You can be on a carnivore diet, but you don't need to necessarily do that all the time. Might be a good way to recalibrate you can be on a carnivore diet but you don't need to necessarily do that all the time might be a good way to recalibrate you can do a keto diet but you don't have to necessarily do it all the time might be a good way to recalibrate you don't have to uh be on a whole foods diet and only eat fruit vegetables and meat but it might be a good way to recalibrate and to bring things back in and say i need to stop eating some of that other bullshit that I'm eating and I need to, you know, kind of follow a plan. But I'm in the same boat. I think and seem is in the same boat. I mean, I don't have anything other than what I share with people. I don't have anything written down anywhere about what I'm supposed to follow because

it's ingrained into my head. I'm like, okay, protein first, like our guest shared with us yesterday. Yes. Ashley. I wasn't sure if that's the right name. Muscle Maven. Muscle Maven. She shared that with us yesterday.

And I think, you know, just having some rules. I know Encema uses a lot of fasting. I always eat a lot of protein. I utilize fasting here and there. But just having some. We're not sitting there like nitpicking every little thing that we do but these are conscious decisions that we are making and we are we're honed in and focused on it if you're not lifting as much or as often as frequent

why not lower the carbs down a bit like do you really how much fucking energy do you really need from your from your cal from your calories every day, you know, when you're talking about maybe moving a little bit less for a while, right? Yeah, absolutely. And for those like myself who aren't quite there where you guys are as far as like not needing to track, like I'm not writing stuff down. I'm not tracking it in the app. However, I will still weigh my food.

And I know some people like that's like the worst part of it. But I still weigh like so I get like I call it lazy meal prep. So I just have a big bucket of chicken breasts or I even do like cans of chicken. Yeah. And then I have a big bucket of rice that I just bring in. I always have something here no matter what. There may be a day where I'm like oh fuck i'm just gonna run in and out but that's gonna be very rare yeah that's gonna be a loss of a day for me so i have it

right there in that fridge where i will weigh out 200 grams of rice and then i'll weigh out eight ounces of chicken every time so i'm not gonna like calculate that out or whatever but i'm gonna know all right i'm not gonna be an asshole and go get 300 grams of, of, uh, of rice because I'm like, oh, that looks about right. And I'm not going to get six ounces of chicken to be like, that's about eight. I'm going to know for sure that that's what I'm going to get because I'm not quite like, I can't like, I don't have the, uh, like laser focus to, uh, like, you know, see that that's eight ounces, but it's so easy like i just just i

can pour it out and then like boom there it is and that's it that's the thing man you you've made it super simple for yourself yeah you've made it super so important i think like a lot a lot of people when they start doing this stuff it's like they kind of over complicate things a little bit i think um a good example of this is uh uh, it, cause when I started fasting, right. Like a few years ago, I went deep. I was like, I was like, you know, tracking how many hours it was and being super exact. And I feel like, um, when you do start something, you tend to need to kind of swing hard in it. And then you'll learn to calibrate, like having a coffee with some creamer before when I, when I was fasting, I'll be like, I shouldn't do that because that breaks my fast and it's off to you.

But now I don't really care because I know that by doing that so long, it really makes absolutely no difference. I can fast the same amount of time. I feel just as good. I can do that. So I think like what ends up happening is you'll end up as you do all of this. You might need to track for a while so you can have a bit of understanding. You might need to be a little bit rigid, but you'll swing back into a place where you're a little bit more, it makes more sense.

You know what you can have a little bit more freedom with, I guess. And that's exactly what you're doing now because it took you a little bit. And I think if you're, you know, if you're eating whole foods, if you're eating things that are natural to this earth, you're not eating processed foods, I don't really see a lot of great reasons to really track it other than to just account for the this out many times that you can, so let's, let's just say, let's just say you're, you're, you, let's just say that you came from a place where you are tracking calories for a while and you decided, I don't think I really need that anymore. And you start weighing yourself every day for a while and you kind of notice your weight goes up and then you could say, ah, you know what, maybe I should go back to tracking or maybe I should just fucking eat a little bit less. You know, you can, you can pick or choose either one, but you, you had an understanding of tracking cause you were doing it before. And you're like, well, I don't like the scale going

up. Cause that's not where I'm trying to go at the moment or, or going down either way. And you can kind of just, uh, adjust from there. It's to me, I've always felt like, why am I weighing all this stuff when I can simply just weigh myself? Like, I'm the unit of measure that I'm trying to make the change to, not the food. So why would I fucking weigh that? Why don't I just weigh myself every day and have a good understanding or idea? But if you see the scale going up or your body composition isn't moving in the direction that you want, then maybe you need to dive deeper. Then maybe you need to investigate and say, something's not right. Like I, my body comp is slipping a little bit. I feel like I'm

training pretty good, but something's off. That's when you start digging through everything, starting to, you know, find out what's going on. Like what's wrong? Like I used to have a little bit more muscle. Something's wrong. Maybe I need to add protein. But once you start to think that way, then you can track and say, you can be like, shit, man, I was only eating a hundred grams of protein a day and I was eating a little bit more carbs than I thought. But again, I think if the quality of the food, if you make good quality food choices, I don't think we have much to worry about.

And a big thing, like when we were talking to Ashley, I've heard this from a lot of other people too, like, yeah yeah organ meats are super beneficial but when you start eating more nutrient-dense foods you also have the added benefit of not having as many cravings because just like we talked about on that podcast which you guys really need to go listen to it was a lot of good information but it was a lot it was pretty damn entertaining since we were we were shroomed up but um uh if you get more nutrient-dense foods in you aren't going to be reaching for all of these processed foods that have absolutely no nutrition that you're just gonna keep eating until you get kind of what you need like nutrient-dense foods are going to make dieting easier and that's

just quality food good quality food it it helps a ton when you start getting on track with eating the correct foods. It makes it so much easier to not be reaching for a bunch of junk. And it's more motivating. Once you start to look a little bit better or feel a little bit better or have a little bit better performance in the gym, that's when you're like, I need to continue doing this. I need to stay on track with this. Carlos has been lifting more often lately. when you're like, I need to continue doing this. I need to stay, stay on track with this. Um, Carlos has, has been lifting more often lately and he's, you know, he's always super happy, but he's been super pumped and super excited about it. And he said, yeah, I'm put together, you know, a really good string of, of, of, uh, you know, being able to get in the gym and get

some good workouts in. And then more recently I've been kind of talking about this idea of like exercises versus working out. And just imagine if you just said to recently, I've been kind of talking about this idea of like exercises versus working out. And just imagine if you just said to yourself, I don't really care what the fuck happens. I'm going to get in some exercises every day. That's different than getting in a workout. The commitment to a workout is, um, is a lot, it takes a lot longer and you might think like, oh, I don't really want to get all sweaty and then I'll have to take a shower because I'm going to this.

It's just more roadblocks. There's more roadblocks there. I've got to change my clothes. I don't really feel like it. I worked out pretty hard yesterday. I think I'm good for, you know, all this stuff plays into your head. But just imagine saying to yourself, I'm always going to do at least a couple exercises every day, even if it's just one, and I'll have some exercise in the books.

And for me, you know, the 10 minute walks are always important. But some of the stuff from Ben Patrick and some of the stuff from Stuart McGill, I'm just making sure that I'm doing at least those things every day. So on top of that, if I get to lifting and I have an actual workout, a lot of times those things turn into a workout because as I pointed out before, movement starts motivation and not the other way. You know, once you start to move, then you'll be more motivated. Then you'll be more excited.

It's like you need that to happen in order for your body's, your body's chemistry to be heading in the right direction. So you're fired up to do more stuff. Everybody, please look up the McGill Big Three. I don't know if we've talked about it on this episode yet but look it up like andrew you're doing it every single day right yeah yeah every day yeah it makes i've i've i think we need to shoot a video on it because when i tried to look it up it was like actually kind of elusive to find out the information anywhere that looked that looked good to me you know yeah no we should

shoot a video on it because it's it's going to be one of the easiest things you could add on. It could take you maybe five minutes out of your day. Right. But you'll set your backup for goodness. And I think another thing that I really kind of took away from that Stuart McGill podcast that I'm going to continue to, to implement. And it's something that I started thinking about even more after Andrew spoke about it in the break room the other day, We had a nice long conversation while we were on. We were really high. Was Seamus coming up with all kinds of good ideas. Yeah.

But. Yeah. This animal. He mixed chocolate and vanilla steak shake together. Oh, good. Yeah. Very good. I wanted to do that when we were making the video that other day.

I was like, could I? But I was like, no, let's not do that now. But yeah, I mixed chocolate and vanilla, shook it up. That was good, man. Dude, what are you, crazy? Kind of. A little bit insane. Sorry, I didn't mean to cut you off, but I was just like, yeah, speaking of good ideas,

steak shakes. Swirl. It's actually a really good chocolate. Well, he chased me down in the parking lot. He's like, I needed it. Yeah, sure. Hey, whatever you need, buddy. You need to make an Andrew flavor of it because like there's there's a chocolate flavor

there's a vanilla steak shake where's our salted caramel so we can have our little in this day and age you're right we're supposed to be more inclusive yeah we need to be more inclusive so yeah you guys are supposed to help me out with all this stuff okay yeah oh yeah so i don't get canceled be careful anything that comes out of your mouth next be careful oh cancel culture is alive right now too but i was gonna i should wear a mouth tape during the podcast just in case uh it's good thing we have editing though because you could just bleep any type of outrageous thing that you can do that live it's cool but what i was gonna say was you know you were talking about you know when you were in your backyard and you need to pick something up you can tell the story real quick but go ahead

man no so well okay uh yeah and then you can come back to me but part of what stumer gill is preaching is just stay out of pain just out of pain whatever it takes just stay out of pain all right cool i'm cleaning up my backyard i'm picking up my grill cover for my pit boss grill and just walking past it real lazy just like no thought behind it just like i'm gonna just lean over as i'm walking take a step bend over to my left boom happened again like i just threw away a week's worth of exercise and walking because now my back is done and it took me yeah till like monday to like kind of be like, okay, I can actually walk without pain again. Yeah. Very frustrating, but that's what had happened.

And I think that's a big deal because like when we pay attention to the small things we're doing every day, sometimes you might be doing something in a rush and you might do something and it feels a little bit uncomfortable. Well, pay attention to that, but then also start paying attention to doing things the right way, doing small things the right way, small movements, um, and all of that, because it'll make a very big difference for you in terms of the way you feel in the long run. Um, so I just thought that that's a super important thing that we could all take and move forward with the McGill big three and integrity in terms of your movement yeah and and um knees over toes guy talked about it a little bit too about like staying out of pain and you know kind of he was more like just brushing up against the pain i think but um yeah steve mcgill like he's just basically telling me like hey everything you do now

has to be with purpose you can't be lazy anymore like you've had back pain for way too long any little thing like what i did will set you back you know and it's just like it's super frustrating but yeah everything you know flushing the toilet like it's all it all has to be set up to where like i'm not gonna hurt myself uh part of me feels like come on dude like don't be a little bitch like really you're gonna have to like tighten up and get you know set up like you know uh changing the uh the weights yesterday you know like i had to like face it like get push my hips out to push pull the pin to put it back in but like that's just what it takes for me right now and the great thing is

slowly you're gonna get stronger and those positions won't be that's that's exactly what he's saying he's just like there's no way for it to fix itself there's no way for any of this to heal unless you just get stronger but you're not going to get stronger if you keep hurting yourself so you can't keep hurting yourself because you keep going back to step one and i'm just like fuck okay here we go so like now everything has to be controlled has to be with purpose because if one and i'm just like fuck okay here we go so like now everything has to be controlled has to be with purpose because if not yeah i'll just can remain in pain it's so weird the way that we look at different things you know um we just apply different thought processes to other to certain things that we don't apply to other things so like you know for example

like you wear glasses right like there was a point where you were like you know, for example, like you wear glasses, right? Like there was a point where you were like, you know, you learn that you can't see that well. Someone's like, Hey, you know, let's try this. And you try glasses, you get sized up for them, whatever, however it works. And you wear glasses and it helped, it helped solve a problem for you. I think when we're thinking about like exercise or we're thinking about losing weight or some of these other things, or even just getting smarter or having a good career where you make a lot of money or any of these things, we don't look at it as like, okay, I'm accepting the fact I may have to work what I consider to be a lot harder than anybody else that I know, because I'm not

particularly gifted in this area. You know, having, having a bad back is, is a, having a history of having a bad back is like a, is a health issue in a way, you know? It wouldn't be any different if you were born with a mole on your forearm. You know, like it's just your body was constructed in a particular way to where it may have led to an injury at some point. Or some people sometimes are just missing parts every once in a while. Your body's just different. So imagine someone saying, hey, you know, you have this condition. And because you have this condition, you have to take these precautions all the time.

Yeah. Forever. Like that is it sounds it sounds fucking crazy. And it sounds like it's very easy to have a victim mentality in that with that point of view and that perspective. But that just might mean that you always have to work a little bit differently than everybody you know for me uh you know going through school and stuff like that like that was really challenging for me to kind of figure out you know okay how do i work how do i work my way through this because i can't do what all the other kids can do and that doesn't make me feel very good like makes me feel like shit it makes me sad it makes me angry it makes me feel like shit. It makes me sad. It makes me angry. It makes me frustrated.

Anger, frustration, sadness. None of them are helpful. They could be helpful a little bit to where you get frustrated and then you get motivated from it. Or you just say, I don't want to ever feel this way again. I don't want to feel inadequate. I want to, you know, I want to be able to make something of myself. Well, then how would you do that? You better be prepared to go in deep on

something because now this dumb kid has to figure out a way to not only even himself out with everybody. Now you got to figure out a way how to be smarter than everybody, right? Or at least in your own mind, how to be smarter than everybody. And so I think a lot of times when we're looking at this stuff, we're just thinking, man, this is not how many guys are at jujitsu that, that love it, that are living it, that are, that just absolutely love it.

And they're just, they're just not that, they're just not that good. Yeah. There's a lot of guys, right? Yeah. There's a lot of guys that love powerlifting.

They fucking love, they love it way more than I ever have. And they love it way more than i ever have and they love it way more than i ever will they're super dedicated to they love every aspect of it and just it just worked out that that they're not that great at it and for them to be better at it they'd have to even put in more work or they'd have to rethink their entire strategy of how they do everything with some of the guys at jujitsu maybe they're just not that strong and maybe they got you in like an arm lock and you're like you know yeah you're like hey you know that that's not gonna work on me dude like it might

work on a bunch of other people but it's not working today it's not working on me and so sometimes we have to work harder in in certain areas and we can't have a victim mentality about it we can't just a victim mentality about it. We can't just be sad about it. You got to fucking do something about it. Yeah, absolutely. One thing that I really wanted to kind of mention before we get off was when we were talking about finding, like, for example, Andrew and his back, not working on things that are painful. I think the big thing that I really wanted to mention from Ben's episode was finding those ranges.

When you're in the gym or you're walking around and you feel something weird in your knee, or you feel something weird in your heel, actually just slowly working backwards from those like not ignoring it but seeing what you can do actually do to improve it i think the big thing that i got from ben was like for example when i first started off with my knee stuff uh going into that short motion with knee like knee extension or knee flexion right there was a range there that was like pretty damn painful for years and i kind of at a certain point ignored it but when i started paying attention to a lot of his content i did the things that were really kind of annoying like for example the knees over toe squat i put a bunch of what like boxes up really really high and i went to that short range where it's like it doesn't

even seem like an exercise it kind of looks kind of Like, I don't know if people can see this on camera, but I was like, right here. If you go to your right, to my right. Yeah. Right there. Right. I was literally working the squat initially from here because that's as far as I could go without feeling pain in my right knee. Wow. And some, if, if, if I think Sully's probably, Sully probably saw me doing this weeks ago. He's like, what are you doing? I'm like, I'm kind of working on my knees. And I was like doing, I was right here, literally here for a while. So, and Seema's just, he's just doing a little bit of a knee bend and just barely pushing

his knees past his toes. Because my right knee couldn't handle that. But as I started doing that more and more, I started being able to go farther and farther and farther to now, like I could hit the ground and come back up. And that took maybe about five or six weeks. I'm not saying it's going to take you no amount of time, but it's like doing that is something that nobody wants to have to try and do because first off it looks embarrassing and secondly it's very uh it it it kind of made me feel a little pathetic you know because because that knee

pain but i was like if i really want to be able to do this for a long time and my big goal was like when i'm 60 70 i still want to be able to like move really well i still i still want my body great squat 225 315 you know for a couple reps or something when we're in our 60s. Exactly. I need to be doing these things right now that are that look a little pathetic. I have to do those right now so that I'll be able to do this for a long time. And it's these small things that I think we could totally add in because everybody has those little ranges that are uncomfortable. Everybody has those weaknesses like we were talking about in the past episode that you don't really want to address it because you have strengths in so many other areas.

But if you can do those small things like you working with 60 pounds on the row or me doing this, the pathetic knee over toe squat that I was doing initially, it will pay big old dividends as far as your body's concerned yeah it definitely uh getting over i guess i'll say getting over yourself or getting over exactly like uh mark mentioned glasses yeah uh for the first i don't know how long like i didn't wear glasses when i came in here i needed them but i was just like i can i'll figure it out our first trip to ohio i didn't take glasses cause I'm like, fuck, we're going to meet all kinds of people. Like I just don't want to wear them. Like I still was uncomfortable wearing glasses and then you kind of get over it. I'm like, oh fuck, I can actually perform way better if I just wear glasses. Um, but yeah, that's, that's, you know, kind of a good example of like, well shit, just, it just helps. So just get over it.

Yeah. Ignoring and avoiding, you know, it, you know, it's just a form of neglect. And I think a form of neglect is actually, you know, I don't want to compare it to physical abuse in any way, but you are in a way, I think, abusing. You're abusing an opportunity is what you're doing because you continue to kind of sweep it under the rug. You know, you're on this diet, you're on a good roll. You got a couple, you know, a little bit of momentum going and, uh, you go to someone's birthday party, you have every intentions of not, you know, folding. And then there you are folding again and you sweep it under the rug for another day.

And you're like, I'll, you know, I'll worry about it. I'll get back on track tomorrow. And then you don't. And then you just kind of keep sweeping under the rug, under the rug, under the rug. And, you know, just, it continues to build up and continues to get worse. I mean, you could have had a career ending knee injury at some point if you, but you were addressing it. I mean, I remember you talking about this. I mean, you've gone to the doctor, you had a few surgeries, correct? Yeah. Yeah. You've done a bunch of stuff to address it. So I think that's the main thing is just saying that, you know, I have this, uh, I have this issue and I need to, I need to figure out how to get past it. So what

are some good ways to get past it? Well, I don't really know a ton about the knees, so let me go to a doctor and doctor says, Hey, there's some shit in there. I think we can go in there and do a surgery and we can scope it and you'll probably be okay. Knee acts up again. You're like, okay, that didn't work as well as I thought. It worked for a little while. Turns out maybe you need to have it again, right? You got it twice, I think. I had a platelet-rich plasma injected to my knee when I was a teenager.

And then I had a meniscectomy when I was like, it was after the power lifting me, um, after record breakers, I had a meniscectomy. So, yeah, I was wondering why you didn't look so well endowed. I was wondering what that was,

but that's from that, that surgery. Wait, I don't know. Meniscectomy. It sounds like vasectomy. I don't know. I don't know what they're chopping off on you over there.

They just removed part of my meniscus. I just like scoped it out, removed it. yeah and that helped a bit and then you you know from there you you were still working on trying to figure out ways of strengthening it and ways of kind of you know rebuilding the tissue and and all that stuff but like you know just again sweeping it under the rug and just avoiding it. And you said it, it made you, uh, it made you feel like pathetic. Right. Yeah. And we've talked about this before, like rewind, uh, day one and SEMA, you know, going into jujitsu, like you would view that day as being like, fuck man, I hope no one ever sees a

video of this or whatever. Right. I have it online though. Yeah. It's, it's on my YouTube channel. And even your YouTube, you, we've talked about that before as well, where you're like, I hope no one ever sees a video of this or whatever, right? I have it online though. Yeah. It's, it's on my YouTube channel. And even your YouTube, you we've talked about that before as well, where you're like, I don't even know why I was making some of those videos there. You go back and look at them. You're like, these are, these are terrible. What was I thinking at the time? But if you would have always thought about that, if you would have always thought

like, this is going to be pathetic, you would have never done it in the first place. So you're like, OK, you shot a video. You probably watched a couple of times, maybe even deleted a couple of them, maybe even never showed anybody a couple of them. But you got over that. You put some out there. And after you did it for a week, two weeks, a month, a year, of course, you got way better at it. What was that example you gave about Jordan Peterson? I think we weren't on air quite yet. About him writing something, writing for 15 years or something like that?

Yeah, his his like what he he calls it his like that was his life's work or his best work. It's maps of meaning. And he every day for 15 years, he would literally I think he said, write three hours a day or spend three hours writing on it or, or, or like, uh, you know, hashing out ideas and ideas on it. But every single day for 15 years and maps of meaning is long. I haven't finished it. I like, I have it on audio book. It is, it's like a 30 something hour long audio book. It's a super long, I think, but it was like, he spent so much time on it and the same thing that you mentioned with like ben you know what i mean what he was talking about as far as

like not no entertainment no entertainment for two years or something it's it takes effort 25 000 followers on instagram too i think about he's probably close to 300 400 right now oh yeah he's at like 320 but he'll be over a million i mean by the time this year's up he'll be like probably at a million absolutely he's gonna just it what happens is it starts to snowball on top of itself and all that bullshit work that you did for so long it finally pays off and and it's uh it's amazing to kind of watch because you're like okay this is like that's why people a lot of times will say, can you believe this is happening for you? And you want to say like, yeah, because I ate shit for a really long time.

But at the same time, you still are surprised. You're like, I am kind of surprised that someone in, I got a pretty cool video from somebody in Scotland the other day. I could barely understand what they were saying. Just saying how much they appreciate our show and how much they appreciate the content that we put out. Yeah, that is fucking mind boggling. And it does, it does, you know, baffle you at times. But when I think of it, it's like, well, that was the goal, you know, make the world a better

place to lift and try to reach out to as many people as possible. I guess I didn't, you know, know who it was all going to reach. And sometimes it's like a younger kid. Sometimes it's an older. people as possible uh i guess i didn't you know know who it was all going to reach and um sometimes it's like a younger kid sometimes it's an older sometimes there's like women that are like 60 years old that like they're like i listen to your stuff all the time i love you know the content i actually follow along with the diet i got my son on the diet i'm like these are all things that i was like you know never never thought would happen but none of them ever would happen if I would have been super self-conscious, if I would have thought, hey, you know what? Public speaking is a huge weakness of yours.

You fucking hate it. You vowed you would never do it again once you were done with school. And now I talk nonstop all the time. Yeah. Ben Patrick's awesome. I don't know if you guys saw this post oh i saw this but uh basically he's i don't want to read it for word but his son's name is onyx he's like i don't own a car my wife and i share a car i don't have like anything like expensive he's like uh he just basically just breaks down he doesn't have anything like super valuable.

But that thing right there is probably 5K. But he did spend the money to get this, like his own like handwriting into this, this dumbbell set. That's a Watson dumbbell set. Yeah. Because he's like, this is the one thing I get to pass down to my son. And it's his son's name on the dumbbells. Like that's pretty freaking dope. Yeah. Those are fucking prestigious right there.

They swivel as you go to lift them. Yeah, then the inside of it moves around. Like a tricep pushdown thingy. And their fat handles.

That's kind of a Charles Poliquin type thing. Honestly, he doesn't have that many weights uh on that rack right there but uh just a quick pulled out pulling out of my ass guess that's like 5k yeah easy i mean fucking wild because i mean that's a great company you know anybody looking for a higher end equipment that's just on another level you know check out watson i think it's watson strength maybe but yeah they have some amazing amazing stuff yeah but i mean you know as far as like new like new things that we've added in there's

there's a lot of stuff that i've been able to add into like my routine from his stuff because i actually purchased his group his uh his can you do Can you do that right there? Because I've seen you lay back like that. Can you do what he just showed? I think so. I can hop into that cold, but I guess we just give it a shot real quick. Maybe do it on one of these pads?

I could do it on the ground. Alright, well let's see what he got here. Hold on, wait, wait, wait. Alright, so we're going to try to make sure we get it on camera. Do you want to video it on the phone? No, I'll just switch the camera around.

I'll video it on my phone too so he can see it. Apologize for people that are listening to audio. Alright, whatever. Ready? Okay. Alright. apologize for people that are listening to audio alright whatever you're doing ready okay so so

nice bro oh I heard a pop oh I can do it yeah sick bro I didn't yeah okay yeah that's cold i like that uh-huh thank you but no see like that's the thing like six or seven weeks ago i could always get into the saddle pose but i wouldn't have had that's with the shoulders back yeah that's with the shoulders back i wouldn't

have had the ability to do that shit you ever see him do that i haven't seen him do it um fuck man i think i want to say he did it because he's chris duffin you know i want to say he like does it with like weight or something oh he probably can do it with weight chris but like like that's the thing like six weeks ago this knee wouldn't have been able to handle that type of pressure all the way down into the ground what i like like about that movement is I really like the, like what it's doing with the hip, you know? And I think that that like opening up the hip flexor, opening up the hip flexor.

I think that's, I think being able to do that movement is one thing. Like I don't necessarily think that everyone needs to be able to do that movement, but to be able to express some of that and be able to demonstrate some of that strength and mobility through your hips, I would just assume that like most people that can do that shit probably aren't living in a lot of pain with their back, with their knees, with their hips. Yeah. And this is the thing, like it has me so excited, especially because like, okay, so yeah, I mean, power lifters and

lifters in general, a lot of lifters have strength through the legs. They have strength through the hips. They have strength through the glutes. But maybe there is a weakness in the system when it does come to the knee, when it does come to like mobility in the hip flexors. And if you're able to address that, that could help a lot of people like get out of pain. Like I mentioned before, me doing a bit of stretching before helped with a lot of my pain because I wasn't as tight. Right. So I think lifters, by implementing the smallest, simplest things, can make massive differences. They're just not paying attention to those things.

That's huge. Yeah. That's huge. I mean, Dave Tate used to talk about this a lot. And if you, one of the greatest strength articles that I've ever read, it's actually a two-part thing, and it's actually fairly long as articles go, but it's called the Periodization Bible Part 1 and 2. And in the Periodization Bible, Dave Tate talks about prehab work, and you end every workout with prehab work. And who wants to do stuff for an injury they don't have yet?

But it's injury prevention. And what an annoying thing to do, doing stuff to, but like, could you think about three, two or three weaknesses that you have in your upper body and two or three that you have in your lower body? Yeah. And come up with a couple exercises that would address that just to make sure, like, yeah, my right knee does feel a little weird, or my ankle flexibility's not great, and I wonder, you know, maybe over a long time, maybe that'll lead to my hip bothering me

or my knees bothering me. Maybe from the time, you know, I'm 15 years old, maybe I should, that would be kind of cool to address that now. Yeah. So it never becomes a thing. So I can be a master of, of the, I mean,

look at Sully, follow that guy's workout around. Wow. I mean, he is, he is, uh, or even Marcus when he was here,

Marcus is still doing great with his lifts. Marcus was a guy who he, he put everything he had into it. It didn't matter how long it was going to take. Uh, he did really good with the warmups. He did really good with all the stuff you need to do afterwards in terms of all the small things,

assistance exercises. And I mean, if you, if you start to do some of that and even do that for just even do that for like a month, you'll start to be really shocked. Am I paying attention to my sleep? Am I paying attention to my mobility?

That's why in my powerlifting career, you know, people are amazed at some of the lifts I was attention to my sleep? Am I paying attention to my mobility? That's why in my powerlifting career, you know, people are amazed at some of the lifts I was able to do. And I lifted some heavy ass shit for a while, but at the same time, I would have to admit that I was only like 70% in. I mean, there's still stuff that I could have done a lot better,

a lot better. And what would that have looked like? Would that turn in a thousand 80 squat into a 1200 pound squat? Yeah that have looked like would that turn a 1080 squat into a 1200 pound squat yeah i think it would have what i've been able to bench 900 i mean i was half an inch away from benching 887 pounds in a contest i pressed over 900 pounds many times in training and just never had never happened in a in a meet would i have deadlifted over 800 pounds certainly like yeah that would have fucking happened no doubt dude i think one thing what you're what you're saying there makes me think of a a guy within the jujitsu community we've talked about a little

bit you know gordon ryan i've mentioned his name to you before he's a one of like john donahue's best student but he's this american guy who's been doing no-gi jiu-jitsu. Maybe at this point, maybe it's only been like six years or something like that. Okay. But he's been wrecking all of the top black belts who've been doing jiu-jitsu for a super long time as an American who's been doing it for a short amount of time. And when you look at the reason why, it's because first off, Donaher had like made systems for all of this. So just step-by-step systems that you can go through to understand different positions in jiu-jitsu and Gordon is like a guy that Just like literally

Studied all of these systems and put it into practice a lot of people that do jiu-jitsu Like they just after they get the hang of things everything they just do it by feel But he has made step-by-step they get the hang of things everything they just do it by feel but he has made step-by-step systems that he goes through and has allowed him to literally become he is the no gi jiu-jitsu greatest of all time at this point and it's undisputed and this is an american who's only been doing it for like again i think it's probably been six years now six seven eight six seven years right just because i'm not familiar which one is g Gordon's the white guy on the bottom. Got it. But like Gordon's funny on the internet because he's legit right now. He's like, I will take down the top 10 pound because he's right now number one pound for

pound. No gi. But he's like, I'm going to compete with all of the other ones and I'm going to take them all out to show you guys that I'm better than everybody. But the reason why is, again, he's doing all the small things. He pays attention to all of these small things in jujitsu that people don't usually pay attention to and that's exactly why he's the goat right now and donna hurst creating other guys like that too because they pay attention to those small things is either what like uh between uh wearing a gi and no gi. Yeah. Like,

which one is harder to cross over to or from? It's harder to be a no-gi guy and do gi. It's easier to go from gi to no-gi. And the reason is, is because no-gi. Maybe know the basics. Yeah, yeah. Like in the gi,

there's grips. There's all these things to work with that you don't have in no-gi. No-gi is like a lot of pummels and whatever, but gi, you got collar grips, you got all these positions. So with that you don't have a nogi nogi is like like a lot of pummels and whatever but you got collar grips you got all these so you wouldn't really know that because you don't have experience of grabbing the guy's key and using it to your advantage like there's a ton of positions in the gi that you can't do a nogi like you literally have no ability to do because you can't grab onto things is either either one, uh, like, um,

harder physically or anything like that? Or there's about the same. No, he's faster because you can't necessarily stop somebody. Like I could stop a guy by grabbing his collar. I can like hold his movement. No, he like it's,

it's all pummels, right? So it's, it's, it's more, it's literally more slippery because there's sweat and it's, yeah, it's,

it's a bit quicker. No, he, yeah, man, it looks like there's no rest. I mean, they're, they're a little bit, I understand, you know, after watching you and I haven't seen a lot of jujitsu tournaments, but even just from watching this clip and having you explain that, that makes a lot of sense that these guys are going to have to kind of move quicker and maybe even sometimes just, I mean, there's a lot of strategy going on, but it's probably quite different than the strategy. Cause you have to counter,

you have to be three, three moves ahead. Right. Yeah. Yeah. And I would say probably in either case, you have to be three moves ahead. But I imagine in the key,

it's just quite different because you got to worry about, you know, somebody grabbing your gear specific way and things like that. Yeah. There's a lot of places to trap people in the gi, but like, this is the thing, like he paid attention to all the details. Like you can even see it like step by step, the things that he shows in his instructions or whatever, step by step.

Right. So I think that's the big thing that, that like paying attention to the small details so you can actually get to that level, Small details in terms of making your knees stronger, small details in terms of your mobility. Some people like we'll just work out and leave and they won't do any of those things. Right. Cause they're like,

okay, I got my lifts in. But if you, if you do these things, it could just, it'll nobody wants level. Nobody wants to feel inadequate. Nobody wants to feel pathetic.

And so that's why they don't do it. Yeah. You know, that's why it's like, you know, um, with like mobility stuff. That's why I haven't done it for a long time. That's why they don't do it yeah you know that's why it's like you know um with like mobility stuff that's why i haven't done it for a long time that's why i haven't done certain movements it's easy to look at these movements and be like well this is kind of stupid man that's not for me and i don't even care about that i just care about heavy squats or

whatever whatever the thing is that you're doing but you really are missing out i think and you're missing out on just a lot of potential. There's a lot of potential there. I just don't think that it hurts at all to, to do it, you know, to, to implement it for a little while. And you may learn that it doesn't do shit for you and that's fine, but you may also learn, Hey, you know what? I did this one thing and it put 30 pounds on my squat. And it put 30 pounds on my squat.

When I met Kelly Sturette, my squat went from a 942 squat, which is already a good squat, right? To a 1080. I mean, that improved a lot. But what if I didn't listen to him? What if I was like, he's a nerd, man. He's a doctor. What does this doctor know about powerlifting? He doesn't know shit about it. And I kind of did think that in the beginning,

but when he and I got in conversation, he actually said, and this kind of, this broke, broke the ice. He said, I don't know a lot about power lifting, but I know,

I know not everything, but I know a ton about human movement. And I was like, ah, he knows. And he, and he showed me like all this stuff that he presents in seminars. He showed me,

um, on his computer. He was like, okay, this guy's running. And he's like, this guy's overextended. So he's not able because he's overextended because he's over arched.

He's not able to give full expression of what his limbs can do. And then he would show me another example of somebody else doing it in a different sport. And he'd show me another example of somebody doing it in a different sport. Then he'd say, hey, this guy's in flexion. This guy's rounded over. He can't express how powerful his limbs are. This guy might tear a hamstring doing this. This guy might hurt himself doing that.

And I was just like, it just opened up my mind. I'm like, what is that doing on a squat? What is that doing on a bench? You can't express through your limbs how strong you are. Well, that isn't that everything that we're trying to do in powerlifting, right? And so it's like, okay, well, what if I have a neutral spine? What if my neck is more neutral? You know, what if I keep my chin kind of packed in rather than, rather than trying to, for me looking up and it kind of throws my whole back out of place. And then every time I'd come up out of the hole, even though is I would round over and I'd be looking at the ground. But if I just started

by looking at the ground, then I could maintain position throughout and keep my chest locked in and keep my spine locked in the whole time. Yeah. It, it, it blew my mind. I mean, it changed, it changed everything for me. Um, it was, it was a huge change and even just, you know, pointing the feet a little bit more forward and, and locking in the hips a little bit more. It was some, I mean, it was some massive, uh, it was, it was small changes, but it was these small details that pushed everything forward in a big way for me. Absolutely. Like there's this thing that I do almost every single morning.

Like I got it from Kelly Sturette too. It's just, well, you kind of move into the dragon position when you stretch, but it's like a hip mobility kind of thing that I do each morning on both sides. And that's been something that's like helped my hip flexors, just like my hip flexor flexibility and like my general hip mobility. So as and stuff probably. It makes a big difference with just like the way I feel. Like that's all of these small things are why I'm now painless.

Like I can really confidently say I'm painless. There are little things that are a little uncomfortable, but I'm working through them. But I don't walk around in pain anymore because of the smallest additions. And once you start to do something and it's encouraging and it makes you feel better, as I was pointing out earlier with Carlos, Carlos, I was like, just make sure you get in some sort of exercise. Because after a while, you're going to be like, that makes me feel way better than not doing it.

And that's where we need to get people to be. And that's where, that's what we're so passionate about this show. That's why we won't shut the fuck up. It's because we want to excite you enough that you can get some momentum that you get in the gym and that you get yourself moving. Once you get yourself moving, that'll be motivation. Once you get yourself motivated and once you get yourself doing it on a consistent basis, it'll be life altering. It will literally change.

We hear people say that all the time. You probably have people at jujitsu that say it. We hear people say it about CrossFit. We hear people say it about Olympic lifting, powerlifting, getting their nutrition, right. We've had so many people talk about their diet and nutrition and what it's

done for their, not just their body, but what it's done for their mind as well. And what an awesome place to be in because every day you feel, you feel awesome. Yeah. And then you also know that you can feel even better because you've done it before. And so, you know, that's kind of the whole mission of this podcast, in my opinion. Yeah.

One person I'm actually very, very excited for is Jessica. Cause like after she talked to Ben and after like we saw her doing what she was doing in the gym, she's been having all these knee issues. I really think that like in a year, a year, her stuff will be dealt with. And that's going to be super dope to see because she's been talking about it for a long time. It's amazing. And she benched 225.

Oh, quick. So nice. Dude, that was fast. She had 230-something in there, too. Good thing she didn't do it, but she had it. Yeah, she did 225. I think maybe the week before she did 205 or something like that on a floor press for a couple reps, I think. And she hasn't bench pressed in a long time.

Yeah. But her and I had some discussions about her back and her legs and stuff, or her knee pain and stuff. And we just talked about maybe focusing on the upper body a little bit more. And yeah, here she goes. 25. Boom. Really smooth. A kipping bench press maybe, but you know, it's also, it's also not coincidental that she, you know, two or three days prior to this or maybe a week prior to this, she sent me a video of her doing dips,

and she bust out like 10 dips really confidently and really clean and really easy. She did no pull-ups, too. Yeah, it was a great example of increasing your, you know, body weight movements, and then getting, just, I don't know, a lot of times you don't, we don't think they're that important, the body movements but they're huge yeah and quick shout out to our

handsome boyfriend kade yeah look at his instagram that dude he's a powerlifter right now super strong but there was a time that he was shredded and just looked insanely disgusting shredded and big yeah disgusting in a good way but yeah shredded and big say Yeah. Disgusting in a good way. But yeah, shredded and big. The way you say it, I was like, hold on. But now I got you. Yeah, that dude has some muscle. Mm-hmm. Mm-hmm. You know what?

I don't mean this in any particular way, but he's got a great smile, too. He does. You know what I mean? Yeah. He's got a great energy to him. Yeah. We love you, Cade. When you got someone like this next to you.

Y'all kind of look similar. Mm-hmm. All of us. When you got someone like this next to you. Y'all kind of look similar. Y'all just kind of red. All of us look similar. Can I get a hey now? Hey now. Oh, y'all look alike. Oh, God.

We're like extra happy in that picture, right? Like that's, I don't know. I don't know what you guys are doing without me, but I mean, you couldn't see our you can see one hand from both of us but not both. Yeah, yeah. Giving each other a little something. Man, there was some stuff we wanted to talk

about on this podcast, like the planning stuff, but I think we'll talk about that another day. Yeah. Because that's a good one's a good one i think there's a lot there yeah almost like maybe not even having a plan that kind of thing not even having a plan um but remember when i was talking about the self-authoring thing when i was looking back at that there's there's a lot oh yeah journaling and all that stuff yeah but it's it's it is kind of crazy when i look back at the things that i wrote down like years ago. I'm doing those things right now. Touch upon that for a second with self-authoring.

I love when you discover a new phrase or word that you can't say and you're like, oh my God. We might talk about it more later, but a few years ago, I think it was like five years ago when I first found out about it. It's from Jordan Peterson and a bunch of other Canadian psychiatrists. They made this program called self-authoring. And if you go to, I don't know if it's self-authoring.com or something, but if you go to that website, it's very inexpensive. It's like $15 for like two sets. You can get one for yourself and a set for a friend, but it's this program that you do a lot of self-reflection and a lot of like really deep visualization for things that you want for the future. Yeah, that thing, right?

So you reflect on like your past, you reflect on... Reflect? What a fucking cool image that is. Yeah. Yeah. That's awesome. That's really, really cool. You reflect on your present and your future and it's almost like you're writing your own personal biography or autobiography.

It's almost like that, but it goes into, it has you analyze aspects of why you think the way you think, uh, your own personality, what you envision for your future, not just what you envision for your future, but like the people that you, you ideally want to be around the things that you ideally want to be doing. Um, all like it takes hours. That's a, that's the reason why when I mentioned this to some people, they don't do it because it takes a long time to actually finish it for yourself but when when i doing that deep reflection allowed me to see a lot of the ways i reasons why i think the way i think but the big thing was when i looked back at that like a year ago just to see kind of the things i wrote down and i looked through it i was like holy shit like i'm doing a lot of that right doing a lot of that right now and really well so um, um, I think a lot of people, cause people

are always like, Oh, I don't know what I want to do. I can't figure out my purpose and all this type of stuff. I think that sometimes like a lot of times, like you really have to just sit there and think I was, I was talking to a friend about this and, um, she's like, she was like, yeah, I can't figure out what I want to do. Or I did this online quiz and it said, maybe I should do this job or this job, but I don't really like that. I'm like, okay, well, I mean, an online quiz said because of your personality, you should do these jobs and you don't like these jobs. So maybe you should actually just take the hours and just do this thing. Like it takes a long time. It's going to take way longer than that online quiz, but maybe that'll help you really be able

to navigate kind of where you want to head. I think that that's a, that's a great thing for that. I think that's awesome. Yeah. Yeah. These, these are things I've recommended to people in the past. Uh, not that website in particular, but when I've, uh, tried to help somebody, you know, with an addiction or weight loss or whatever it might be, um, I've asked them to do a lot of self-evaluation. I ask them to kind of like, where do you want to go? Like, what would you like to do? What are some of the steps that you feel can get you there? What kind of person do you feel that you are? Are you organized?

Are you unorganized? Are you somebody that's got a great memory, a mild memory, a horrible memory? You know, just all these different things and ultimately trying to figure out what uh you know kind of what the perfect day would look like for you like what are you trying to actually do like that's the thing what all those things that you just asked like those like those are in there yeah exactly right so it's like i think that that's a great thing to do but like I don't think I would have had the ability to figure out the right questions to ask myself off the bat. Right. So that's why it's so dope.

All those things you just, you just asked right there are in there. Yeah. I think a lot of times, uh, you know, like someone, someone has a goal to like lose weight and they lose 50 pounds and they keep telling you how stuck they are. You know, I'm really stuck at this, at this weight. And then now it's like, we probably should ask this question right off the bat, but like why, what's the,

what's the reason why you want to lose another 20? Like what, what is this for? Do you, do you, what do you feel it's for? Is it to gain more health? Do we currently know whether you're healthy or unhealthy?

Like maybe you lost 50 pounds and maybe you are pretty healthy. Like maybe get your, obviously like it's, it's, you know, pretty obvious that you might just want to look better. Yeah. Um, but also it could be a comparison thing. You could be comparing yourself to other people, which that's going to kind of rob you of your happiness. So you've got to be kind of careful on, on what it is that you're,

what it is that you're doing. And then let's just say you had another, you know, 30 pounds to go or whatever it is. And we said, okay, it, it took you a year to lose 50 and now you want to lose 30. And we understand that you think you can do that in six months or eight months, but would you be okay with it taking two years? You know, like these are all things that you can, you can kind of walk yourself through. You can, you can really, you can really think about it a lot and you can decide on whether that's something that's going to work for you or not. Absolutely. Yeah. It's a, it's, it's a brutal thing to do to like, to try to ask yourself the, uh, the

hard questions. But I think a couple of whys are really, really, uh, a really smart thing to do. So I, I kind of have said for, for a long time that if you go like three questions deep and actually you'll find that it's only two questions deep, but go three questions deep on somebody, you'll find out that they don't really know what the fuck they're talking about. And, and I, and I could be could be that way with a lot of different topics as well. So when someone says something and you say, yeah, but why does it work that way? And they can give you a halfway decent explanation with the first go around,

but with the second one, it usually fades. And by the third one, they're completely silent. You need to ask yourself those questions. Why do you want to be the strongest person in the world? But with the second one, it usually fades. And by the third one, they're completely silent. You need to ask yourself those questions. Why do you want to be the strongest person in the world? Like, what is drawing you towards that? Why do you want to be a Brazilian jiu-jitsu black belt in five years? Is it okay if it was six years?

You know, like, what are these things? Like, what's it for? And you could say, very simply, could say, um, it's because if I put a timeframe to it, I know that I'll be more dedicated to it. It's like, that sounds like a fucking wonderful answer. You know what I mean? And I actually really enjoy it. So I love being there every day. And I know that, you know, by being there every day, I'm going to pick it up faster

and so on. Like those are all legitimate, all legitimate answers. But I think, yeah, people kind of asking themselves questions and this idea of self authoring, I think is something that we should dive into deeper. Yeah, no, it's dude, it's really good.

And when I say it's detailed, like my description of it will not be able to just like be able to give you the justice of how detailed it really kind of gets you on yourself. be able to give you the justice of how detailed it really kind of gets you on yourself. Well, it sounds like it's like going to a therapist without, without having the kind of shame and awkwardness of, of, of doing that. Like that's a, that's a big step for somebody. Somebody has to probably have already felt like something got really messed up in their life for them to go and do that. And I think that this is a good first step to like kind of self-ex examine yourself and see what the fuck's going on with you.

When it had me doing some things, when I was like looking at my past shit made me cry, like real talk. Absolutely. It made me cry. Cause I was like, well, like I was thinking to you, that's like off. Like it, it gets you in there. It really is like you're going to a therapist to work things out. And that takes, so a lot of people that I suggested to, and I'm like, have you, have

you checked it out? Have you done it? They're like, no, because it really is work, but it paid like it pays off. Yeah. We know on the other side of pain is, is going to be some probably good results. So you get through that pain, just like we do with our workouts and just like we do in other aspects of our life. And it makes a huge difference.

Andrew, take us on out of here, buddy. I will. Thank you everybody for checking out today's episode, especially everybody on the live stream. And by the way, we were cracking jokes because you were able to successfully do the knees over toes thing movement. And you were acting all surprised. And I'm like, I think he's the only person that is surprised because it's like, oh, and Seema can do a difficult task. Because a bit ago, I wouldn't have been able to get into. First off, I wouldn't be able to do the knees over toe squat to the ground but i also wouldn't have been able

to come up well from the saddle position usually i kind of need to put my hands on the ground and come up but i was able but we're laughing because like well of course he can well what i love about it is that he's uh he's not short and he's not light and he's able to do it easy a lot of times sometimes you see a smaller frame person you you're like, well, you know, that guy's weight 150 pounds. Like, fuck that guy, you know? But this is a big individual over here. It leaves guys like me with no excuse.

You know? I got to be able to figure that out. Yeah. Multiple knee surgeries and all that. So that was awesome. But we were cracking up over here like of course he can but so anyway thank you everybody for chatting on the live stream

really appreciate it please hit the like button subscribe if you're not please make sure you're following the podcast at Mark Bell's power project on Instagram at MB power project on Twitter we haven't we don't have anything scheduled for clubhouse but please make sure you're following the three of us there because we we have a lot of fun there.

We have Flex Wheeler, Jen Thompson, all kinds of Michael Hearn. It gets wild and you never know who's going to show up. So my Instagram, Twitter, and Clubhouse is at IamAndrewZ. And Seema, where are you at? At Seema Inyang on Instagram, YouTube, and Clubhouse. At Seema Inyang on Twitter. Mark? Next week, I believe March 18th.

Don't quote me on this 100%, but I believe that's when we are dropping the steak shake. That's when it will be live. That's what we're supposed to do. But as many things in business, it doesn't always work out that way. That's what we're planning on. So people, get yourself fucking lined up and arranged because we already know that we're going to sell out of it quickly. We just do not

have enough supply for what appears to be a very, very large demand. But we will order more. We'll continue to order more. But if you want to check out the Steak Shake, it's the only shake on the market, the only protein shake on the market that has

organ meat as well as uh whey protein beef protein uh collagen and did i say egg already i don't know i don't get it anyway uh and the b and the organ meats that are in there is um liver kidney heart and spleen so you're going to want to check that out at markbellslingshot.com. It'll be available Thursday, March, what did I say, 18th, right? 18th. And you can check it out then. Strength is never weakness. Weakness is never strength.

Catch you guys later. Bye.