Mark Bell's Power Project - MBPP EP. 634 - Best Ways To Add Movement To Your Day

Episode Date: December 2, 2021

Today's podcasts discusses some easy ways everyone can add more movement to their busy days. From rolling around with your baby to simple using a standup desk. We explain the benefits of moving more and how everyone should strive to at least have the ability to run a short distance. Special perks for our listeners below! ➢Vertical Diet Meals: https://verticaldiet.com/ Use code POWERPROJECT for free shipping and two free meals + a Kooler Sport when you order 16 meals or more! ➢Vuori Performance Apparel: Visit https://vuoriclothing.com/powerproject to automatically save 20% off your first order! ➢Magic Spoon Cereal: Visit https://www.magicspoon.com/powerproject to automatically save $5 off a variety pack! ➢8 Sleep: Visit https://www.eightsleep.com/powerproject to automatically save $150 off the Pod Pro! ➢Marek Health: https://marekhealth.com Use code POWERPROJECT15 for 15% off ALL LABS! Also check out the Power Project Panel: https://marekhealth.com/powerproject Use code POWERPROJECT for $101 off! ➢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 $150 Subscribe to the Podcast on on Platforms! ➢ https://lnk.to/PowerProjectPodcast Subscribe to the Power Project Newsletter! ➢ https://bit.ly/2JvmXMb 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 ➢ https://www.breakthebar.com/learn-more ➢YouTube: https://www.youtube.com/c/NsimaInyang ➢Instagram: https://www.instagram.com/nsimainyang/?hl=en ➢TikTok: https://www.tiktok.com/@nsimayinyang?lang=en Follow Andrew Zaragoza on all platforms ➢ https://direct.me/iamandrewz

Parent Project Family, how's it going? Now, you guys know how we've had Stan, the Rhino, Efferding on the podcast. You don't know who Stan is. He's an expert in nutrition, exercise, et cetera, and he's the creator of Vertical Meals. He came on this podcast and he's talked about the vertical diet many times, the different types of foods that you can have on the vertical diet, but how cool would it be if Stan was cooking for you? That's why we've partnered with Stan Efferding and Vertical Meals. And if you go to their website, you can have an amazing selection all the way from Monster Mash to breakfast samplers. There's an amazing selection of food there,

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dude andre milanochev training people in here it's been amazing oh yeah it's been so cool there were some kids in here yesterday um there's some guy that started training maybe about two, three weeks ago. Yeah. Just some guy that came in the store, check out some knee sleeves, and he was huge. And I was like, what do you do with yourself? He's like, I'm a contractor. When you say huge, he's like muscular huge? Yeah.

The guy's like jacked, and he's like massive. Just like a massive person. Big giant head, big giant hands and shit like that anyway i was like oh it'd be great to have you training in here long story short he came in trained he loved it and then he came back uh the next two weeks with his kids or one of his one of his kids and then his kids like buddy or whatever uh but they were doing some squats and uh andre you know has been helping out with people in the gym. And Andre starts coaching them up, and I'm like, this is so crazy.

This is so amazing. I don't know if the kids realize how crazy that is either. Yeah, it's like you got Hoist Gracie teaching you Gracie Jiu-Jitsu, and it's your first day in the gym or something like that. That would be pretty wild, right? Wow. Did anybody explain to the kids who andrew milanich was yeah we we uh we told them but they were also like we like they kind of knew like they didn't they didn't know they don't know who he is but just by him demonstrating and he's like you know showing them how to squat and stuff

they're like yeah we could tell he's very strong even though he just has a plate on each side because he's not he's like instructing us and telling us how to do it as he's like doing his squats. So it's been pretty cool. I wonder how comically light one like 135, 225, 315, 405 feels to him. Like 405 still probably feels like 135 or something on his body. Because he's so dense and so thick. Feels like nothing. You know, I know you did a lot of paused sumo deadlifts,

and part of the reason that people like doing those is it kind of teaches you how to get tight. Ed Cohen talks about, like, wedging yourself, you know, using the bar to wedge yourself into position on bench squat and deadlift. And Ed said that at his strongest strongest he was able to wedge himself into a deadlift position so strongly that 675 pounds would come off the ground a couple inches before he even started to like apply like a lot of force yeah that's crazy that's nuts right that's fucking wild so 675 to him probably felt like 315 or 225 to a normal person. It is wild how like, I don't think that ever happened to me with like six something, but that definitely happened with me for like five plates, a little bit above five plates.

Like I could just get in position. Yeah, just get in position and the bar would start to rise and all I had to do was drive through it. So, yeah. Our boy Sean was in here yesterday and he was telling me that he got back into some jiu-jitsu. He's all fired up and excited. But he said that it's kind of hard for him to come back because he established a certain rank. He's like a blue belt or something.

He said, so coming back in, he's like, everyone's trying to kill me. And he's like, I'm just trying to take it easy and get back into it. Yeah, yeah, no. When you're a blue belt, though, it's like there's this meme. And it's actually a very real thing in jiu-jitsu. A lot of people, like when they get their blue belt, it's like a high percentage of people just like stop jiu-jitsu. Like there's so many people I know who got their blue belt, stopped, came back six years later. And then they're like, I wish I didn't quit back when I got my blue belt.

Like that's just a thing. Because a blue belt is actually like one of the harder belts. Because when you're a blue belt, you know a lot of jiu-jitsu. But you're still getting murked by like high-level blue belts, purple belts, whatever. You're still getting murked. It's a massive uphill battle. It is. For you to get old.

It's like a hump. Yeah, yeah. Because white belt's a blue belt. Okay. Yeah, but blue belt's a purple. Like there's a big gap there. Purple to brown, the gap's a bit smaller. Brown to black, the gap's a a hump. Yeah, yeah. Because white belt's a blue belt. Okay. Yeah, but blue belt's a purple. Like there's a big gap there. Purple to brown, the gap's a bit smaller. Brown to black, the gap's a bit smaller.

But blue to purple, very large gap. Very large gap. So, yeah. I know what he's dealing with right now. I know a lot of people like that. I got to get myself back in. I only took about four classes so far, so I got to get back in there. But I woke up randomly with some sort of weird shoulder thingy that I have going on for

the next probably week or so. It hurts pretty bad. I don't know what the hell I did to it, but I couldn't move it for a couple of days and now it's fine again. It's not the way you slept or something. It could be. It could be. But I literally couldn't, like I'm picking my shoulder up, like doing like a lateral raise. I literally just, I couldn't even, literally couldn't. I'm picking my shoulder up, doing a lateral raise. I literally just couldn't move my arm. Oh, dang. I was like, holy shit.

It felt like I tore something. Oof. I don't remember doing anything. How long did that happen? Just maybe like a week ago. It's starting to finally feel better. I was like, holy shit. I mean, I don't like to really mess with ibuprofen and stuff like that,

but I needed it. My shit hurt. Do you think you need to get that checked? Probably, yeah. I probably need to get like an MRI or something like that. Okay, okay. Yeah, because I don't know what the hell happened. It's weird when body shit happens out of nowhere.

Yeah, but sometimes that just happens to me. And then next thing you know, I'm fine. I came here yesterday night, and since we had Chris on, I was like, okay, let me see how I can just mix in some cardio shit in with what I do. So in between sets of lifts, anything I was doing weighted, I'd push the sled forward, and I'd run backwards with the other sled, and I'd go do my other set, push the sled forward, run backwards with the other sled, and I'd just go and do that. And it was good.

It was good. I'm going to mess around with using the sled and then maybe go on a jog or a run around the gym, a nice brisk run around the gym, and then come back in and doing whatever else I'm doing as far as weights are concerned. Because I should be able to run. I ran all my fucking life. Did you think about that at all for jiu-jitsu? Like, would it be practical at all to, like, sit there and do some, like, Hindu squats or something in between somebody else rolling while you're watching?

You know, while I'm over there. A couple push-ups or something, maybe? I mean, you don't want to be, you probably want to pay attention to what the hell's going on and support everybody, too, right? Yeah, yeah, yeah. Well, you mean, like, during sparring in class or class or something yeah like if someone else is using the mat or someone else has their time and then you're kind of off to the side for a few minutes yeah i know i'm never off to the side though that's the thing so like going for like an hour straight when yeah

when we're sparring you can you like you if you want to you can sit by while another round goes by and then go back in but i don't take breaks in sparring so i do one and i get another person get another person i don't really stop so that's. So I do one, and then I get another person, get another person. I don't really stop. So I'm not getting a rest there, which is super helpful, which is super helpful. But with what Chris was talking about, I can challenge my cardio in different ways, especially when you talked about the standing aspect of things. Because in jiu-jitsu, there are people who play a lot on their feet. There are people who pull guard, and then they're on the ground doing that.

And I should probably increase my endurance on my feet, which is why the sled and running is probably going to be beneficial for that. You know, they talk about even 100 meters is a battle of who decelerates the least. You know, and if you can think about, like, fights or combat in a sense, obviously the skill level plays into it massively. The strength and flexibility. I mean, there's so many factors. But if you could be at 90% no matter what and not have it be compromised over that, where you're at 90% of your strength in whatever round is like the last round and you're still able to, uh, you're still able to be explosive and defend yourself and

probably win a lot of matches just by simply not getting more fatigued. Absolutely. And you know, the interesting thing though, the interesting thing is there haven't been many, well, there, there aren't many sparring sessions or any sparring sessions currently where i'm having to use a high percentage of my actual strength for anything um even when i'm rolling with like upper belts so that and their skill level is high so the thing is is like i like i do go to other schools and i do roll but i might like i told you i told you guys this before my big thing is i want to use the least energy possible to get the tap and if i can do that that means my jujitsu is super efficient because people that are really really efficient at jujitsu they're not over here going at 90 with shit and like using all their strength

they're able to have really good technique and then the strength is like i don't even know how to there's there's a word for it. The strength is just there. It's like because of the way they use their body and their pressure, they don't have to apply all that force. They can just use their body to do that and use their body to move things rather than having to use one limb to do something. And if you're smart, then you're more efficient anyway,

and you're in better spots, so you don't have to over-xert yourself to get out of it. Cause you already knew it was coming beforehand because you're like a mover to a head. Exactly. But now it's like, okay, since I find that I'm not doing that in sparring or I have no need to use that level of strength in sparring, how can that I still increase that capacity outside? Because I'm not increasing that capacity obviously while I'm sparring. And i think that's where things like the sled um and and maybe doing a more high intensity run while doing workouts here can play because if i'm not doing that if i'm not having to roll with that intensity then if i ever have to get into that intensity during a match i might not have the battery to maintain that intensity for a long amount of time ideally i don't want to even have to go there

right but if i do can i maintain it so i've noticed that there's some differences between certain exercises like um like for example a burpee is challenging you know because you're covering so much like distance or ground yeah but it can be done pretty explosively and it's not it's not slow so it doesn't fatigue you the same way as like pulling the sled would because the sled like takes like longer in duration but i think mixing stuff like that is really smart you know like maybe you uh go down and back with a sled whatever way you want and then you do 20 push-ups and then and then yeah light jog around the gym and the jog or even set of like lateral raises or tricep pushdowns is like your quote unquote break.

That's like an active break, you know? Exactly. That's what all the lifting was yesterday for me. It was still some good weight, but it was more, it was a break from what I was doing with the tank. Because that tank, like fuck, it really takes it out of you when you're pushing into that thing. Like you really, really gets you. And I think when you're pushing into that thing. Like, it really gets you. And I think for you, I mean, like strength-wise and stuff, I mean, yeah, people can always get stronger. There's always areas you can improve.

Your neck could get stronger, your hands, like all these things, and it could be really helpful for jiu-jitsu. But probably the most important thing is that you're able to do something like some sort of expression of your strength repeatedly over and over again for a long period of time, something like box jumps or something like that. Like if you're able to do a box jump for, you know, mixed in with another exercise where you're doing rounds of it, like a CrossFit workout, something like that could be pretty cool. Cause it's like, well, you're still have to demonstrate X amount of explosiveness. And then you could still use your rule of like, I'm only going to jump. I'm going to jump minimally to get to this height of box or whatever,

you know? Yeah. And that's the thing. That's, that's where big guys do Peter out in jujitsu. They have all this force for a minute, minute and a half, two minutes.

And then after that, if they're not, if they haven't tapped their opponent, they're either gasping for air or they're slowing down massively in their food at that point. That's what happens with big dudes because they don't have that capacity like guys in middleweights, lightweights have. A lot of them, I bet a lot of the people that are into jiu-jitsu, just with my small amount of experience, I bet you a lot of them really aren't training that much when it comes to lifting and then maybe just embracing.

One big problem I see with people that even lift is they don't embrace the other side of, it's called strength and conditioning. Yes. And it nailed down that conditioning side, and I'd actually kind of almost argue that you could go harder on the conditioning,

maybe not harder. You can do more conditioning stuff. And I think it will have a greater benefit on your strength than vice versa. Although having strength can be really beneficial for a lot of things. It's not really going to be too helpful to your conditioning overall. It can be, but the point here is kind of,

I think that people neglect the conditioning side. Oh no, they do. They do massively. And jujitsu guys are just massively um like it unless there's some individuals in jujitsu that are casual and like they'll go and they'll train but they don't really compete some of them still straight train because they just want to be healthy people so that's cool a lot of like the people that you'll mainly see being serious about their strength training though are people that do compete because they understand that. It's not like every competitor strength trains.

You'll go to jujitsu competitions. You talk to some people and some of them are like, yeah, I don't lift much or whatever. And it's funny. I talked to this guy, Andres Brevonskis. He's a black belt. He's meddled at high level competitions. Actually, when he was a blue belt, white and blue belt, he trained a Casio. Then he moved to SoCal,

um, to start training more. Um, but he's put out a lot of instructions and shit. And we were talking and he was like, yeah, I need to do more straight training because like, I find that like,

I'm getting, I get quite injured a lot when I don't focus on it. You know what I mean? And you, that's the common trend with a lot of these jujitsu guys. Like I got injured again. Do you strain train of these jujitsu guys like i got injured again do you strain train no i don't i got injured again do you strain train no i don't like that's that's one thing that like if you're more if you're stronger your body has the ability to

be more resilient and it's like with this sport the ability to get injured with the types of movements you're doing is high so you need need a, you need to have a strong body for that. You, uh, also, I think it can help enhance your recovery, like not just your conditioning, but your strength. When you're stronger, you'll be more resilient. You can make an argument that you'll be in better positions for whatever sport it is that you, that you're messing with. Um, but I also just think that you'll be in better positions when you're in better shape. Like when you're in worse shape, you're not going to be there. And when you're in worse shape, you're going to get like in football, for example, like if your legs get tired in football, you're going to get smashed by somebody.

Because, again, you're too tired and you're not in the right spot. And when you're not in the right spot, that's when somebody comes out of nowhere and just completely demolishes you. Yeah, no, that's very true. That's very and just completely demolishes you yeah no that that's very true that's very true with all those sports soccer too yeah it's fucking crazy what you doing over there andrew messing around with buttons yeah a lot of buttons man i sound weird no uh shout out to paul live sound engineer are we are we live no we're not live oh but we're recording we're yeah i, we're not live. Oh, are we recording? Yeah.

I didn't know we were actually recording. I thought we were just talking. We are just talking. Yeah, you guys are just talking, but I'm messing with the audio and stuff. Okay, I got you. But no, whatever. I recorded it, so it's going to be an episode. But no, shout out to him.

Thank you for helping me out. So if we do sound a lot different, it's because I'm still messing with the audio. We got a new digital board. We're leaving the stone age. We have nothing but analog stuff. And so we got our first digital board and I'm learning it. So it's a long process,

but it'll sound better in the end. Hey, shout out to all of our subscribers. We got over 100K. People are aware of that. We told you, but we also got that silver button. Oh yeah. Shit's going to be different around here, y of that. We told you, but we also got that silver button. Oh, yeah. Shit's going to be different around here, y'all.

We should hang that thing up. We should hang that thing up. Things are going to be different. Yeah. I was trying to figure out where we could put it to where it's like somewhere on screen. But like, I don't know. It could make sense being like right here-ish somewhere because you could see that. Because I think behind you guys might not work but since we are going to get more like quote furniture i think maybe we can throw it in there let's get a picture of us holding it up and then make a t-shirt of it

make it an nft yeah make an nft for all the all the fans out there. You know, I've been running lately, and I was running on the beach quite a bit during the holidays, and I got some hill running in and stuff like that too. I actually, you know, the more I've been running, the more I've been kind of thinking, like, what a cool thing for people to work their way towards is the ability to run. There's a lot of people that just, they maybe feel too heavy to run

or they have joint issues, bad knee, bad hip, bad ankle. But whatever you have that's not great for running or whatever's kind of in your way of running, I think that it's just a healthy thing to just think about, I should possess some ability to run, you know, and maybe even set a goal to be able to run a certain amount of minutes without just completely feeling gassed. It's going to help you, you know, just in your day-to-day life, getting up and down the stairs, recovering from workouts and so on. And I'm not talking about like going out and being like, yeah, I ran five miles today. I'm not even talking about running a mile. I'm talking about like, see if you can run for 30

seconds and see how that feels. And if you can build up, maybe you can work on being able to run 60 seconds, this little stuff like that. You don't ever have to, I don't think you have to really work yourself into something that's going to be, you know, really brutal or challenging and certainly don't want anybody to hurt themselves, but just the ability to be able to do some running, I think can hold a lot of value for people. Absolutely. And it's one of those things that you've done since you were a child. Like when you're a kid and you're playing with your friends, you guys are running around a field, running around a basketball court or school or whatever. Running is normal. But at a certain point, depending on what you've done in your life, you get to a place where running is now something you literally never do.

And that's a little bit weird because you have your body and you can walk. I mean, you start crawling, you walk, and you're supposed to be able to run. Yeah. When's the last time somebody sat down or laid down? Like they probably do it a couple times every day. Yeah. You know, when's the last time you stood up? When's the last time you walked? do it a couple times every day yeah you know when's the last time you stood up when's the last time you walked you're probably doing that every day

we have this ability capacity to move a little bit faster and we just when you ask somebody who's even like 30 years old you say hey when's the last time you ran they'll say um it was probably 22 or something and i they'll name some time that they had to run ran or they might not even remember the last time they ran. Might be decades in some cases. An interesting thing. If we remember what Joel Green talked about, you like his his ability to maintain a young body. One of the things he does is he'll just cold get himself into like a, you know, I don't know if it was a 15 or 20 second sprint from being cold, because that's something that is linked to being youthful or a youthful

body, despite how old you are. If you can just go into a sprint, right, not pull any muscles and you're okay, your body still has the ability to produce large amounts of force in a split second amount of time. And as you get older, you lose that ability, but you'll only lose the ability if produce large amounts of force in a split second amount of time and as you get older you lose that ability but you'll only lose the ability if you never do it right that's why you see these like older individuals who they've maintained lifting all their life right and they're jacked at 60 70 and people are like oh they're on stuff no they're not they've just maintained that skill their whole life that's why they're able to do it but some people don't some people stop yeah one thing i'm trying to do with with my son so like obviously

he's he can sit up now he can kind of roll over get up and he's like been planking which has been amazing like literally like in push-up position get on his toes so that way he can roll over and sit up what i've started doing was like instead of sitting on a chair or even sitting on the floor i'll get down into a squat position or i'll try to mimic his movements just so that way i can like not lose you know what you're saying right now because yeah dude it's at first it was it was a challenge you know i'm like fuck dude like my back's hurting again like what am i gonna do so like trying to be more like him to be more youthful. Yeah. It's just, yeah, it makes a lot of sense.

I love that. We're talking about this right now because this was one of the podcast topics that was written around, written down, um, the best ways to bake movement into your day or bake different types of movement into your day. Because like, for example,

Kelly Sturette's the one who popularized the 10 minute squat. That's why I started doing it. It wasn't because it was an original idea for me. I got that shit from Kelly. And even Joel has talked about Joel Green, who we had on the podcast. And by the way, guys, I'm talking like this because I'm sick. I'm not purposely trying to talk this low or whatever, but I'm, I'm literally a bit sick.

So not, not a, you know, not the thing, uh, just the super cold. Um, so, uh, even Joel Green has talked about how important the ancestral squat is for your back, your body, your legs, your hips, et cetera. And when I started doing more just sitting and squatting or sitting in that position, number one, getting into a squat started feeling so much easier getting in and out of it. But I just felt like I had a better ability to move in terms of just having a good range so that's something that you could literally just bake into your day just go into go by a wall you don't even need to squat down without anything you could you could go to a wall right behind you

and you could hop into a squat and let your back be supported by the wall but just sit there i actually found that doing with my back supported um for me felt like a little bit better in terms of like a stretch just because sitting down in a squat position for a long period of time just feels kind of uncomfortable for me. I just never really adapted to it that well. But up against the wall, it feels a little bit better on my hips and I can actually squat much lower with my heels still down on the ground.

It's kind of interesting, but just do the things that you can do. There's so many other things that you can do. I mean, even just putting your foot up on a chair. For some people, that might stretch the other hip. If it doesn't stretch the other hip, all you got to do is kick the other leg back and now you're going to get a stretch in the hip flexor. You'll get a stretch a little bit in the groin you can do those um almost like an atg split squat where you're putting a lot

of pressure on the knee but because your foot is elevated you're not going to really feel a lot of pressure it's just going to feel good to have your uh knee in that particular position i think kelly and a lot of people have commented you guys are in new studio, but you don't have any seats or couches. Well, that's because standing is so damn useful. And it's so much better than sitting down and turning off your glutes and turning off your abs. It's like so much better. But Kelly, in his book, he mentioned having something to put your foot up on when you're standing. So it's like you're in a captain stance. Yeah.

But you're like, I don't know if the camera's on. Captain Morgan, yeah. Yeah. But your foot's right there, right? And it's a more comfortable standing position that can allow you to maybe stand a little bit longer. But it's so much more beneficial to stand than sit. And then another thing that ends up happening if you're standing more.

So if you have the ability to stand when you're working, et cetera, if you built a habit, you'll find that you might fidget a little bit more. You might move a little bit more because you're doing stuff. At least that's what I found for myself. And that's like, you know, people look at that like, oh, you have a higher neat or whatever. I've just found that when I do stand more, I just generally do move more. It's not because I've eaten so much food that my body wants to burn. And I think it's quite literally, it's just a by-product of being on my feet more. And the times that I usually sit down are either when I go home or maybe if I go to a coffee shop.

But I have a little thing that I put my laptop on top of when I sit at coffee shop desks. So I'm the weird guy in a coffee shop that's standing on his laptop. So it's an option. Andrew's talking about kind of moving around like a baby, and we have a guest that I'm working on getting on the show. A lot of this stuff is quite different, even quite different from stuff we've heard from Ben Patrick or stuff that we've heard from Joel Seidman.

So, you know, both those guys are like kind of on opposite ends almost. But this guy, he created this program called GODA. I forget what it stands for. But anyway, they basically have studied the movement patterns of babies. And just I don't want to mess up exactly his practices, but it kind of falls in line with a lot of babies. And just, uh, I don't want to mess up exactly his practices, but, uh, kind of falls in line with,

with a lot, with a lot of that, like the way that we were naturally able to move when we were young. And they do a lot of interesting stuff with the feet and the knees. And, uh, it's going to be exciting to have him on the show. He's,

he's, uh, down in Louisiana. So we'll have to, uh, I'd love to get him here in person so he can explain stuff very thoroughly. But they have a whole entire program

and people have been, people have been asking about how to get him on the show and stuff like that. So. GOATA, right? Yeah. Okay.

So guys, if you guys look up GOATA coaching. Yeah, it's crawling and stuff. Yeah. I saw this video. This woman honestly looked like a very seductive crawl, but I think she's doing one of just like the,

the crawling movements that they're talking about. It's, it's very interesting. I mean, babies are fascinating. Like they can just be down on their knees on the ground. I mean, I know they don't really weigh anything,

but for some people, like as you get older, sometimes you have a crunchy knees and for you just to be on your knees on like a hardwood floor sometimes hurts. But you see like a four or five-year-old kid will go freaking running across the kitchen on their knees. Like they don't care. It doesn't bother them. Well, I mean, also you do see athletes, like when you see basketball players or football players or just a lot of these athletes cutting. You know, when we talk about squatting, we talk about, oh, don't allow your knee to go into valgus.

Valgus is when your knees cave in in the squat, right? But a lot of these athletes, when they're doing different movements, their knees are going in different positions. And they're able to balance. It's like they're able to go into those positions safely because they've done it so much within sport. So I think that's one of those big things. And one of the reasons why I started jujitsu, one of the big reasons is because I wanted to use my body more. I found that when I was just focusing on bodybuilding and powerlifting, I wasn't able to use my body in a lot of different ways. It was like very structured movements.

And when I started doing jujitsu, you go into a lot of weird positions. You do a lot of weird things. jujitsu, you go into a lot of weird positions, you do a lot of weird things, but a sport like that allows you to start using your body in different ways and get more range, get more ability. And I think that that ability can lead to better longevity, um, if done safely, because we know that jujitsu can be very unsafe if you, you know, if you do things unsafely, but it'll allow you to use your body in weird ways as you get older. Because if you don't go into certain ranges, you will lose the ability to go into that range effectively

as we've learned from Ben Patrick. Pat Project family, you know how we're always looking out for you on this podcast. That's why we've partnered with Magic Spoon Cereal because sometimes eating bland, boring food is kind of boring. So Magic Spoon allows you to have that fun cereal that you used to eat as a kid,

but with great freaking macros, dude. It's like 13 grams of protein, 4 grams of net carbs, 0 grams of sugar, and it actually tastes good and not like cardboard. Andrew, you can attest. Yeah, absolutely. And the great thing, again, I always say this, it passes the kid test. My kid likes it. My wife likes it.

My 10-month-old hasn't tried it yet, but I'm sure he's going to like it. And if you guys want to take advantage of this, we have an awesome offer. So head over to magicspoon.com slash powerproject, and you'll receive $5 off a variety pack. No code needed. Once you guys go to that website, you'll see a banner across the top saying that you're going to automatically receive that at checkout. Again, magicspoon.com slash powerproject. Links to them down in the description, as well as the podcast show notes. You're getting shoved into position differently than if you're stretching. I mean, in jiu-jitsu, you're getting forced into certain things.

And there's a lot of – I think it's an almost healthier version of stretching, even though, like you pointed out, it can certainly have its dangers, especially when you're competing. But if you think about like you got someone in your guard and you're trying to like you know trying to squeeze them and control them a bit that's a lot of um almost like pnf style of stretching because you're flexing for a second and then you're easing up and yeah you're letting certain things happen and trying to prevent other things from happening. And then also the person might be like stacking you up and now you're getting your vertebrae to stretch quite a bit. And that, again, can be dangerous, can get uncomfortable depending on someone's skill level, how well they can do that to you.

You can almost feel like you're choking out just from that position alone. choking out just from that position alone. But in general, I think it's a great practice to kind of get some of your mobility in without having to, you know, spend hours and hours of stretching. That was, it was a great thing that you just mentioned there. Anybody who does jujitsu knows what a close guard is. It's when like maybe your opponent's on their knees and your legs are wrapped around them and your opponent to break out of your close guard, you're squeezing your legs together to keep them there and you're doing shit. But your opponent has to break out of your close guard, you're squeezing your legs together to keep them there and you're doing shit. But your opponent has to push down on maybe one of your knees and keep you down to push open and pry open that leg. So you're staying tight as your opponent is pushing against you,

now staying tight legs, right? That is PNF. Like that is going to- And how the hell else would you ever train that particular muscle? Right? Like it probably never gets worked on anything except for that move right there. Exactly.

And guys, if you don't know what PNF is, it's proprioceptive neuromuscular facilitation. It's like when you go into a stretch and then like, let's say that you are, um, a banded hamstring stretch is a nice idea. Nice version of that.

You go back and you stretch on the ground, you pull on the bit, you pull on the band, you let your legs stretch, then give a little resistance to the band for, what, 10 seconds, 5 seconds? Yeah, 10, 15 seconds, yeah. And then you release, and then you pull on the band a little bit harder. And you're able to go farther after you do that.

A lot further, a lot of times. Exactly. That's why it's so effective. Who's the, Ron Pena was talking about that with us? Oh, yeah, with, I think Ron was talking about Pavel Testosterone and a couple other people. Testosterone. Testosterone. I don't know how to say his name.

I think it's like Tatsu. Yeah. Pavel. Testosterone. Testosteronies. Pavel Testosteronies. Why is that so funny? It's an amazing nameis Why is that so funny? It's an amazing name Why is that?

I don't know It got me for some reason I'm sorry I hope you didn't lose your train of thought No, I'm good Pavel Testosterone What do we have about the podcast? Let's see how it's spelled.

Oh, yeah. He would fucking throat trot both of us. And we would just... Comrade, that is not my name. So how do I even start to search for this name? P-A-V-E-L Kettlebell. Just type in Pavel Kettlebell. He'll pop up.

We both sniffling over here, man. I know. You got the super cold too, huh? Mm-hmm. Sheesh. I hope I don't get Andrew. Andrew's not going to get sick. He's going to leave here strong.

He's all right. Let me see if I can just have Google pronounce it. But you can apply some of that to actual lifting where people will take a heavier weight. They'll do a heavier weight or they'll sometimes use like an isometric where they're like pushing on something for a little bit i know uh uh shit what the hell's the guy's name um josh bryant there we go josh bryant uses that a lot where he'll do like an isometric push and then he'll do like a bench press. Yeah, yeah, yeah. Tzatzuin. There we go. Babel Tzatzuin, as he would say.

Tzatzuin. But, you know, so this is- There's not as many letters in there as I thought. I thought there were more letters in there. Maybe that's why I got it so screwed up. You're like, some Tzatzuin. He's like, look at that coming for you. He kind of disappeared.

Like you don't really see as much about him anymore. The last time I saw him on anything was on that Rogan episode. That's impressive where he's doing that split and then he has the kettlebell pressed over his head. That looks fucking hard. Yeah. But, like, yeah, you know, lifters, think can, can gain a lot of, you know, you're, you're, you're right. When you mentioned strength conditioning at the beginning of the episode, I know a lot of people are athletes. So in the context of powerlifting, some athletes are like,

yeah, I don't want to get that much mobility or that much range because maybe that would make me a bit weaker on my squad or my bench or whatever, you know? And even, who's the back? Stuart McGill talked about like how, you know, I asked him the question about, you know, would this not be beneficial for me doing all this mobility? He's like, well, do you want to be a champion in powerlifting? I was like, oh, well, if you want to be a champion in powerlifting, you probably don't want to have that much flex in your spine.

You know what I mean? And as much as I understand that, that is a goal for a lot of people. But I think for many people that listen to the show, some of their goals is I want to be Jack strong, but I also want to live a great long life. You know what I mean? And to move well,

to feel good every day, I think that, that has you doing things in crazy or not crazy ranges, but long ranges. A quick example. I posted on my, uh, I posted on Tik TOK, um, uh, an incline chest press, right? And when I do incline chest pressing, I have, uh, I, I, over the years I've been able to get a good amount of mobility where I can, I can come all the way down here and still feel everything here and not feel unsafe in my shoulder. Right.

And a lot of people were commenting, you don't want to go that far because it's going to damage your shoulder, et cetera. And I feel like my thing is that you should go to your end range and just continue to slowly and safely push that end range because I can produce force from back here. I can, right? Some people can't get their shoulder back here and have it safe, range because I can produce force from back here. I can, right? Some people can't get their shoulder back here and have it safe.

But if you can get yourself there, you now have just more range to work with in general. There's other things to consider too that people on the internet, they don't have any idea what they're talking about. When you go to do an exercise, how much you arch definitely will have an impact on how much the shoulder moves too. So if you were stiff as a board and you weren't trying to arch at all and you let the shoulders rotate like that,

I'm not saying it would be dangerous. I'm just saying it would be new for you since you probably don't normally bench that way. And some of the people that made some comments could be correct, like, hey, that could potentially be unsafe. But again, you always just want to be prepared for whatever it is that you're about to try to do. So if you've trained that way before and you've done these movements before, there's other things to work on other than just increasing the weight.

Increasing the range of motion might be a good idea, especially if you're stiff. If you really struggle in a certain area, why not attack that a little bit? Why not say, hey, you know what? Like I've been pushing the 80s for a long time, and yes, I do want to do the 100s, but let me go down and wait. Let me do it the right way. In the long run, you're going to be stronger. You're going to be healthier for it.

Where I've seen people make the biggest mistakes is when they really just, they only lean in on their strengths and they only rely on their strengths. Your luck will run out at a certain point. is when they really just, they only lean in on their strengths and they only rely on their strengths, your luck will run out at a certain point. For some people, like they might be able to go really far. They might be able to make it very, very far without really working on a lot of other stuff. But in all my years of powerlifting, I've never seen it be detrimental to anyone

that I've seen start to incorporate a stretching program. I've never seen it be something that was a negative. I've seen it only really only be a positive. And I've never, I've never noticed any of these athletes, you know, all of a sudden being able to bring their knee to their face either. You know, they're, they did help. It did help their mobility. What I believe it, What I believe it does, Steffi Cohen, multiple time world record holder,

worked a lot on her mobility and flexibility. What I've seen from most people and what I saw described by her was it's not going to necessarily help you that much with that particular day, which we know that it can because we've seen Kelly Sturette do some

things where he distracts the hip a bit and the hip opens up a little bit more and now you got an extra inch of range of motion on your squat or something like that. But that's not the point of doing these things. I think that people think that that's the point of doing these things. Oh, now I'm warmed up. I can move better. That's only a small percentage of what you're actually trying to do. What you're actually trying to do is open everything up so that you have more access

to more mobility kind of at all times rather than just when you only do the stretch. So the argument is not even really much of an argument. My position and my, from my perspective, if you're getting shoved into position all the time and it's not something your body can normally perform or do, uh, actively, you have, you, you need, um, you need weight to kind of push you down on the squat or you need X amount of weight so you can touch your chest and the bench press. Um, or you have to pull yourself in. The only way you can get in position on a deadlift is to pull yourself in the only way you can get in position on a deadlift is to pull yourself into position all those things are not necessarily great they

can create some tightness they can give you kind of a cue on when to explode and you can learn some of this stuff but from everything i've seen and just everything i've known over the years you will be better off if you can get yourself into those positions yourself, because if you get into a compromised position, you're going to most likely be able to get out of that compromised position a lot easier and a lot more effectively. And honestly, like a cool thing that you can do and apply fairly safely is use some weights to move into these positions. So we're not just talking about just stretching. I still stretch every now and then, just static. But use, like, for example, if you want to squat, right,

and you want to increase your mobility with squatting, maybe just take the bar, maybe 95 pounds if you're a really strong person, or 135, and allow yourself to squat as low as you can. Allow your back to round with that weight on your back because it's 135 pounds. For someone who's super strong, 135 isn't going to injure you. Solely just move deep into that range and out of that range because what you're doing is,

now you're not just allowing your body weight to move you in there, you're allowing weight to move you there and then you're producing force to come out of that position. So now you're not just getting range, you're getting range to come out of that position. So now you're not just getting range. You're getting range and becoming strong within that range. I think that's the big thing that we're talking about here. That's the big thing that Ben's talked about when he's been on the podcast. We've had a lot of other people talk about that.

Becoming, you don't want to just be able to have access to those ranges. You do. But do you have access to these ranges? And can you utilize that access and be strong coming out of it you know what i mean um in jujitsu if somebody gets me in a long arm bar either i'm just stuck here or i can get myself to be able to roll out of that position because i have access to moving around in this range i'm not it's not with a lack of control and that's what you can do using weights that's why with the with the dumbbells on the incline press, I come all the way down there, but I have access there.

I'm not just not everything's turning off. And you can train that. It feels good, too. I mean, I think it feels good to get a little bit of a stretch. And I think that's where a little bit of that muscle stiffness and soreness will come in the next day. How much of that you need, who the hell knows. But I know that it feels good. I know that also just a lot of the other types of training

that we've been incorporating in here have been really beneficial, just stuff that you would think is so stupid, like training your shins, training your tibs. I got the shirt on today, Chicks Dig Big Tibs. There's a lot of stuff that we've been doing where it years ago i would have thought like this is kind of dumb like that what does this have to do with increasing your total for god's sakes um but pushing the sled backwards pushing the tank backwards we put like a band on the tank and we we push it backwards that way and that uh has a really good effect

blows the legs up and i mean there's just a lot of stuff I've been doing that I haven't never really tried before, and I feel fucking awesome. I feel really good. I've been running almost every day. My body feels good. I feel like I can jump. I feel like I can sprint.

I haven't really tested that much yet. That's why you're running on the beach, man. You're looking good, dude. Yeah, i can run pretty good i like i said i haven't tested much in terms of jumping but that is something i would like to incorporate some of just because when chris henshaw was here he was just saying like this is a great way to warm up and he wasn't even talking about jumping on anything high he's talking about jumping on like a like a 12 inch box just just doing it rapidly just kind of wake up your

cns and i was, that's so smart. That's so simple. And you're not going to hurt yourself. It's just a way to wake yourself up. That's why that animal flow stuff is so fun or so interesting to me, because you just move in all those different ranges. But I don't think Chris mentioned this during the podcast

when he was talking about your running, but he mentioned it to me before we got on the podcast. So he was mentioning how that when people, experienced runners, when they run, their feet are really quiet like you don't hear them right because they're they're good at it so now like those i think you've called running small successive jumps those are very quiet and he said he was running by you and listening to you run and your steps at 240 pounds or whatever were just as quiet, if not even quieter than his. That's fucking crazy.

Yeah, he was trying to listen for it. He's like, do you hear your feet? I was like, nope. He's like, neither do I. Why? But listening, you haven't run, like you've been running, but what do you, like, have your steps always been that quiet? Like, because you just started doing this like for the past, what, year and a half, year? And what shoes are you wearing?

The Hulkas? I'm usually just in a pair of Nikes, but I kind of wear a little bit of padded shoes because I am aware of heel strikes and what they can do to you. But I don't really strike with the heel of my foot anyway. That was happening a little early on because I didn't know I was over striding. I think that people always think about like opening up their stride. And I think one of the things that has been helpful in being quiet is when I first started running, I couldn't really run very well. I ran like I was like wounded a little bit, you know, because my feet

weren't really coming off the ground a lot. So it was just, it was literally like a shuffle. And if you shuffle like that, like it doesn't make hardly any noise. And then I overstrided for a bit and that hurt my knee and I was messed up for like two weeks. Then we had Zach bitter here and Zach, uh, taught me to lean forward a bit, not worry about the stride at all. Just bring my knees up. Um, and all of that without allowing the chest to fall, um, was kind of his running cues. And that just fucking worked. It worked great for me. Cause now I was just, all I was doing is picking my knees up a little bit further than before and um on top of that when i was young

i used to be able to mimic just about anything uh from a physical standpoint um it was i think you know years and years of power lifting years of of doing things on this kind of like one dimensional plane where you only bench squat and deadlift. I was never super mobile. I was never a crazy athlete. But if you showed me something, especially like football wise or something like that, or even basketball, I can mimic it halfway decently. Like I could do a left-handed layup and I could do, I wasn't amazing at any of them, but I could mimic them pretty well. So I do have that in my background of being athletic. And when I was, well, I did some track.

And when I did track, I threw the shot put in the discus. But I also ran the 4x100 meter and did the 100 meter dash and shit like that. So I was pretty quick. I had pretty good speed. And the part of the reason why I want to, why I'm working on this running right now is because I would like to work on like more sprinting, you know, and I just, I tried, I've tried sprinting before. But it just, it was too much for me. And then I also was like, well, I'll never be able to really run fast if every time I go to sprint, I'm pretty much getting hurt. I'm like, let me back way up. Let me build up some conditioning. Let me have fun with some of this for a while, and then I'll work on doing some sprints here and there.

Man. I think that shows anything. It's like any parents listening, yeah, put your kid in some sports. It teaches you how to use your body early on, which I think is a huge deal. And it makes such a big difference. When we had Jim Wendler on, guys, go listen to that episode if you haven't already with Jim Wendler, the guy who made 5-3-1.

That's the first powerlifting program I ever did. He was just talking about how important it is and how big of a difference it makes if kids do something athletic at a young age. It makes a huge difference, not just on their ability to use their body, but also their fitness, their ability to maintain their fitness

into their adulthood. One little trend that I did notice is that people who were athletes when they were younger, when they do get back into the training game, for some reason, it does seem that just like losing weight and getting back in shape is a much easier thing for them. But if you've never done anything, it's totally new and it can be quite difficult. It's a great way to get exercise in too.

Yeah. It's a great way to get in. You don't have to really worry about your kid going for a walk and stuff. They don't really, not that those things would be bad, but they just don't need it. They don't need to really work on stretching and stuff because they're active and probably in the sport that they're doing, they might stretch anyway. But because of the range of motions that the kids go through and because of how much motion they have going on, you could worry less about their food. You don't have to think about their food as much. You know, that they're not just in their room,

you know, you know, that they're not talking to weird people on the internet. They're actually participating in something. And then they're also learning the value of, you know, how far do you want to take this? You know, like your swimming time is your swimming time. Your soccer game is, you know, okay, the coach put you in, you know, a couple times when you guys had a pretty good lead. Like, do you want, is that a fine? Like you want to play this, you want to be on the soccer team that way is just because it's fun socially and you got some buddies on there. That's one way to do it. Or are you kind of thinking like, you know what, man, I can, I can handle this shit. I'm going to

work on being able to do more stuff with my left foot. I'm going to work on, you know, whatever the hell it is, all the different things that you're conditioning, all the different things you might need to work on for a particular sport. And you see that in kids. You'll see them like they'll take the initiative. They're either like lean way into it or they'll just back way up. And that's how you know if your kid is really determined

to like want to be better in that particular thing. I think the thing that we get caught up in though, sometimes as we think if we don't see that in our child everywhere, that our kid is a pussy or her kid is a weak or something like that. And that's not necessarily the case. They might've just found something that they just don't care that much about. No, I know that it made a,

it made a massive difference for me when I was younger. Cause my mom put me in a bunch of different sports, and then she made me choose one when I got to high school. I chose soccer because I knew I wasn't going to be like 6'8 or 6'9. So that ended up working well. But not only did it keep me out of just a lot of shit, it just kind of rooted in being physical for me. You know what I mean?

That's why, to this day, it's a normal thing for working out. All the stuff that we're doing currently, it's just like breathing. It's like if I don't do it, that's why, like to this day, it's a normal thing for like working out, like all the stuff that we're doing currently. It's just like breathing. It's like if I don't do it, that's when I feel weird, you know? And I think if what we're talking about here, all these different types of movements, you want to get to a place where if you don't move, if you're not standing, if you're sitting too long, you feel weird for sitting too long. And right now, sitting down for long hours of your day, that culture is normal. And we want to make that very, we want at least everyone listening to this show in the next whatever, months, years or whatever, we want that mode of living to be extremely

abnormal for you. And we want you to be feeling uncomfortable if you don't move enough. Because if you don't move enough or if you're feeling uncomfortable and not moving enough, chances are that staying in shape is also going to be a very, very, very, very easy thing for you to be able to do. Your body will call for it. Your body will like want to express itself

through some sort of movement. And you'll find yourself leaning into more stuff like that rather than just sitting and watching TV or sitting there and just messing around on the internet. I think once you get yourself moving, it's like more encouraging to move more, which we've talked about a bunch of times on this show before. The hard thing is to take that initial step. So we mention a lot of different things here,

but there's just so many different versions of exercise. Maybe you do pick up a recreational sport that you do with your friends. Just because you're 35 or 40 doesn't mean you can't play any of these sports. Doesn't mean you can't get involved in a volleyball league or a softball thing or something like that. Just whatever way you can try to pick up more activity. Another thing, too, is just to try to get around people that are your friends that are kind of active or that are into nutrition. Those habits will definitely have an impact. I mean, when people stay with me, every year we go to Bodega Bay for Thanksgiving,

and anyone that is kind of participating in eating the Thanksgiving food and eating all the different things that we cook kind of during the couple days that surround it, everybody knows that I walk in the morning. And so we all go on a walk. And sometimes it's like a walk-run. But everyone there is kind of like, this is just simple. I want to go spend time with them anyway, Andy and I. So we'll just go and walk with them. And everybody that we're with, they, they like to be active as well. And who doesn't like a walk on the beach? But you'll, you know, there's people probably in your life that, you know, there's a mom or dad or somebody in your family that's probably going on a bike ride or going on a walk or doing something often. And you can just say, hey, you mind if I come with you? Yeah, no, that's an amazing thing. And I think finding people or like, yeah, friends that do like to do that.

Like a lot of my friends like to walk now. And it's not because of me, like I've found other people who like to just go on, go and take walks. Hikes and stuff too. Exactly, exactly. So now when I do things with a lot of people, it's not just like,

Oh, let's meet up at a coffee shop and talk. It's like, Oh, let's meet up at this coffee shop. And then we're just going to walk downtown. Like we're just going to walk for an hour and talk. That's, that's how I hang out with people. A lot of the times we're walking, we're not sitting. Um, so you use that like the simple, like I think again, the simplest thing and the simplest form of everything that we've been talking about is the walks that you've been talking about, right? So now when you do things with people, just go do it on a walk outside. If you're going to hang out with people, just go maybe take a walk before you do other things. Movement begets more movement.

Yeah, when Sean was in here, Provost, when he was in here yesterday, we walked before the workout and we got done with the workout and we just started chit-chatting because we haven't seen each other in a while. So we just started talking and I'm like, oh, let's just go, let's just go walk, you know? So we went around, we went around the kind of the big, the big loop the second time around, but it's like, it's not hard to stay active that way just by, you know, trying to figure out a way to continue to move. And during the holidays is the worst. I think people tend to, they move even less and they usually eat even more. And so I think you saw a lot of different advice being thrown around on social media about what to do. And we've talked many times on this show about what to do and how to play it. And I just think that like just having some

sort of strategy of some kind is, is a good idea. Even if you're just like, you know what, for that day, I'm just going to do whatever I want. That's a strategy. You know, as long as you're thinking about it, you know, what are you going to do the day before or the day after? Are you going to worry about trying to counter it at all? Or are you not concerned about it at all? But just, just have some sort of plan because there's really there's no reason why people need to be suffering as much as they are in this country from all the disease and most of them are from metabolic issues and it's like you don't have to gain three or five pounds every year just because you overate towards the end of the year.

You know, it's kind of a, and then you're thinking about trying to lose it for the summer and so on and just this kind of cyclical thing. And not only are you gaining body fat, but you're also losing muscle over the years if you're not training. And then you're just, you're kind of increasing and enhancing your aging, which I think is the worst part of it all because who really cares whether you have a six pack or not, but it kind of sucks if you are 55,

but your body's actually like 65 or you can't do some of the things that you once loved to do and you don't have, you don't even know where to start on how to get back to those things. Yeah, it's a very, like you mentioned, it's the thing that's hardest is the first step to doing all this. But if you can just start doing

small things each day. And when I say that, I mean, like when you're watching TV with your family, Kelly Stretz talked about the couch stretch, but you don't even have to start with the couch stretch. You could just like sit in a squat by your couch by yourself or with your kid or whatever. Just do that. Um, after you eat, go take a walk each day. Um, if you don't want to get yourself a full on laptop stand, if you work from like a laptop on Amazon, they have a laptop riser and it's just like, it's this thing I put in my backpack. You can flip it up, you can put your laptop in it, you can stand when you work. They're very simple, inexpensive things that you can do that are going to move you in the right direction to be able to have longevity as far as movement's concerned for your entire life. And it starts with the smallest things.

And then if you want to, you can start doing some jujitsu and some crazy shit. And jujitsu's not crazy, but you can start doing more stuff. But just start with the basic things first. It'll make a huge difference for you. What you got over there, Andrew uh just still messing with the audio but yeah along with what you guys are saying you know i try to get my entire family not just my immediate my extended family i'll i'll try to do what mark does and like send um youtube videos with like uh i forgot the guy's name but it was the one that you had sent a while back about 10 000 steps and like what it can equate to at the end of a week, at the end of the month, at the end of a year. And I'll just try to do things like that and be like, let's just go for a walk, get some

simple steps in. When I get home from work every day, I, you know, lately it's been kind of rough because it's been cold and it's been dark. So for the little guy, it's been a little bit too cold, but as long as the sun's out, yeah, we're like, hey, let's load them up and let's go for a walk. Let's just keep moving, like whatever it takes. And in a busy household where the kid is keeping us up at night or waking up early, whatever it may be, like let's just keep moving, whatever that looks like. I just want to keep doing that. Same thing for why I've been like rolling around on the ground with him. It's like sometimes I can't get the workout in, but like, hey, we're going to, I don't know, do some pushups down here with you.

Like, cause it's funny. Like when he goes on his stomach, he doesn't like it, but like I'll get my head down next to him and then I'll push up and then he'll kind of push up too. He'll kind of do like a, it's like a yoga pose, you know, where like his legs are on the ground and then his head's up. Downwards. Yeah. I don't know. Cobra. I think it's like a yoga pose you know where like his legs are on the ground and then his heads up downwards uh yeah i don't cobra i think it's a cobra yeah yeah and so he'll do that and like so that's just like like i said just like more movement like it's just a simple recipe like it's not not too difficult to just move a little bit more mark you walk inside the house like that's pretty pretty simple have you ever seen your kid do like they just like uh on their stomach and they just like push their hand like they do like superman yeah oh like

almost like he's falling out of a plane and you're like how do they do that because they're like they're able to get their head up and arch their back really good and their hands and their feet all at the same time you're like that looks like the hardest movement ever he'll stretch you know like he'll stretch yeah and i'm just like dude his like his feet are about to touch his head and he's like twisting and i'm like dude if i did that i would cramp literally everywhere like i wouldn't make it you know i'd be dying yeah the way their hips move and stuff you're like holy shit yeah no he's he's getting there man he's he's starting to uh i think he called it like the pool walk where like he'll latch on to something and then kind of so he's just holding himself up but what he does

because his teeth are poking through now so he's having a hard time with that but he'll just like grab onto something and just like bite it and just kind of hang out there so it's pretty funny so yeah he's definitely keeping us on our on our toes especially now that he is moving around yeah and our house is not childproof. We got like, you know, our fireplace is just bricks exposed and it's just like. You'll learn quick. So. Good.

Yeah. Yeah, exactly. Yeah. Go touch that fire. I know. Let's see what happens. Let's see what fire does. I know.

It's tough. It's tough because like he'll be crying on his belly because he wants to get up and I'll be like, let me. Nope. I'm not like, you know how to do it. You can do it. And then he'll do it. I'm like, see, no big deal.

I'm going to make my kid a fucking, I'm going to make him an animal. You're going to be like Omni-Man. I'm going to give him all types. I'm going to make him a rolling grass and dirt. Yeah. I'm going to expel him to pathogens. He's going to have the strongest immune. She or he or she is going to have the strongest immune system ever.

You do your best. And you know, it's like, no, no plastics, no, this, no,

that is just like, it's so hard. Like everything is everywhere. But yeah, dude, it's a, it's a trip. That's for sure.

You'll have fun. Yeah. Baby's just a big old science experiment, man. You just don't want to mess it up. You have my kids. Yeah, it's going to be great,

but take them to Africa, right? Maybe, uh, get him some other pathogens from there. We'll come back. Boys, this boy's going to have no allergies,

man. I'm excited. Who am I getting pregnant? We can try. A show of hands, please. That's so funny. Oh, man. But yeah, man.

This is a good one. In the comments, guys, let us know, like, as far as movement, what are you guys going to start implementing from what we talked about in this episode?

Because you should just start doing something. Start doing something each day and just make it a habit. And start moving more. It will something each day and just make it a habit. And start moving more. It will make a very big difference for you. Start doing some shit. I had an amazing

Piedmontese standing rib roast. Oh, I saw that. My brother cooked it up last year too and it was amazing. Just sticks it in the oven and then just shuts the oven off. Puts the oven at like 500 and shuts the oven off and then just leaves it in there for like two hours. Golly.

It's fucking amazing. It was so good. That's not fair. Our turkey was good too. Our turkey was actually pretty good, but I ate a lot of prime rib basically from that standing rib roast. I had some steak and some goat head pepper soup. Goat head pepper soup. Goat head pepper soup? Yeah. My throat wasn't allowing me to eat too much stuff, so I had that, and my mom made some of that soup,

and it was a good Thanksgiving. Is it, like, super spicy? Yes. Okay. It's quite spicy. Goat head pepper soup, man. I don't know. I've never had, like, non-peppered goat head soup.

It's good shit. You need the pepper in there. Yeah. You got to throw it in there. Yeah, I didn't get no Pppered goat head soup. It's good shit. You need the pepper in there. Yeah. You got to throw it in there. Yeah, I didn't get no Piedmontese this Thanksgiving. Oh, that's so sad. I was upset. Why?

It just, it was not in the cards this year. Oh. I know. I'm bummed. I didn't have any left. Oh, well, that's a good problem to have. Guys, you guys really should. We talk about Piedmontese all the time because we love Piedmontese,

and that's the meat that we're going to be eating until the day we die. But real talk, like the range of meat. You have steaks like the Flatirons that are low-fat, high-protein, and other steaks like the Rib-Eyes that are high-fat, high-protein. It's like you can't go wrong. If you're trying to do any type of diet, you can make steak fit, and you don't have to eat like tilapia or chicken or whatever not that they're bad but steak is better so check them out head over to piedmontese.com that's p-i-e-d-m-o-n-t-e-s-e.com

and at checkout enter promo code power project for 25 off your entire order and if your order is 150 or more you get free two-day shipping and depending on what date this goes out they're actually doing like four pounds of stew beef free with like every yeah every uh every order uh hopefully it's not too late for that uh you guys will know right away don't do that oh god don't do that because as soon as you guys go to piedmontese.com you'll see a big old like a banner across the top saying, we have four free pounds. But links to them down in the description,

as well as the podcast show notes. I'm a kid, though, because that sounded real good on the mic. No, don't. I think it's making Andrew hard. It's a problem. I can't focus on what I got to do. Okay, I'm done. I'm done.

I just wanted to hear it clearly all right guys we just lost subscribers someone's just like fuck you guys unsubscribe that is where i draw the line take us out of here all right hopefully you guys didn't unsubscribe please resubscribe if you did uh and follow the podcast at mark bells power project on instagram at mb power project on tiktok and twitter my instagram and twitter is at i am andrew z at the end And follow the podcast at Mark Bell's Power Project on Instagram, at MB Power Project on TikTok and Twitter. My Instagram and Twitter is at IamAndrewZ at TheAndrewZ on the old TikTok. And Seema, where are you at? And it's Seema Inyang on Instagram and YouTube.

And it's Seema Yin Yang on TikTok and Twitter. And like Andrew said, go on iTunes, guys. Go on iTunes and leave us a review because that really helps. Obviously, liking and subscribing helps the algorithm and stuff. But comment, help us out because we are growing fast. And you liking and subscribing helps the algorithm and stuff, but comment, help us out because we are growing fast and you guys are the OGs, so help us get to a milli.

Also, you know what? I'm going to mention this later, but yeah, help us get to a milli. Mark? At Mark's Milli Bell, strength is never weakness, weakness is never strength.

Catch you guys later.