Mark Bell's Power Project - MBPP EP. 707 - Micro-Dosing Your Fitness, Make It An EASY Habit To Keep

Episode Date: April 1, 2022

Today we talk about learning and implementing new training techniques into our routine and how we're able to get it all in via "micro-dosing". This method makes learning and keeping new habits much easier. Join The Power Project Discord: https://discord.gg/yJsNEMBr Subscribe to the new Power Project Clips Channel: https://youtube.com/channel/UC5Df31rlDXm0EJAcKsq1SUw Special perks for our listeners below! ➢https://www.vivobarefoot.com/ Code POWERPROJET for 20% off Vivo Barefoot shoes! ➢https://markbellslingshot.com/ Code POWERPROJECT10 for 10% off site wide including Within You supplements! ➢https://mindbullet.com/ Code POWERPROJECT for 20% off! ➢https://eatlegendary.com Use Code POWERPROJECT for 20% off! ➢https://bubsnaturals.com Use code POWERPROJECT for 20% of your next order! ➢https://verticaldiet.com/ Use code POWERPROJECT for 20% off your first order! ➢https://vuoriclothing.com/powerproject to automatically save 20% off your first order at Vuori! ➢https://www.eightsleep.com/powerproject to automatically save $150 off the Pod Pro at 8 Sleep! ➢https://marekhealth.com Use code POWERPROJECT10 for 10% off ALL LABS at Marek Health! Also check out the Power Project Panel: https://marekhealth.com/powerproject Use code POWERPROJECT for $101 off! ➢Piedmontese Beef: https://www.piedmontese.com/ Use Code POWER at checkout for 25% off your order plus FREE 2-Day Shipping on orders of $150 Follow Mark Bell's Power Project Podcast ➢ https://lnk.to/PowerProjectPodcast ➢ 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 ➢https://www.tiktok.com/@marksmellybell ➢ Facebook: https://www.facebook.com/MarkBellSuperTraining ➢ Twitter: https://twitter.com/marksmellybell 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 #PowerProject #Podcast #MarkBell

PowerRogic family, how's it going? Now we have had so many different guests that have come onto our podcast and we've talked about meat a lot. And the one thing that everybody that tries Pied Monti says is that it is some of the most tender steak they have ever had. I think actually Sean Baker came on and talked about the lack of connective tissue in the cattle. Yeah, he broke it down scientifically, but yeah, he did. That's the reason why when you, whatever cuts you get, whether it's a ribeye, whether it's a flat iron, whether it's a bavette, no matter when you cut into that steak after it's cooked, you're not getting any of that chewiness, that gristle that you have to spit out because you can't actually chew it. Piedmontese is super tender. They have great cuts that are low fat, high fat for whatever diet you're doing.

They're just an overall amazing beef company. Andrew, how can they get it? That's over at piedmontese.com. That's P-I-E-D-M-O-N-T-E-S-E.com at checkout. Enter promo code POWER for 25% off your order. And if your order is $150 or more, you get free two-day shipping. Again, Piedmontese.com, promo code POWER. Links to them down in the description, as well as the podcast show notes. There's these homes in Washington that are like on this lake and uh it's like the top like one percent of the one percent

just people are just fucking loaded i took a video and showed like where there's a um there's a tram that takes you from like people have like a pretty big ass house on like a mountainside. Then they have kind of a smaller house that's like beachfront and there's a fucking tram, but it's not like there's one tram that takes all of them around. There's one tram per every lot. And then I must've saw like 20 of them. And like, uh, Russell Wilson's house is like a few miles away from where Bill gates is but then there's bill gates and then there's jeff bezos and like you can't see bezos's shit his stuff's like way back but bill gates on one chunk of property had like 12 different homes it was like

66 000 square feet uh 24 bathrooms they said that man doesn't even probably live there no no no so no one lives anywhere that we didn't see anybody i don't it was for that area it was fucking beautiful that's okay that makes sense no one's around i mean it is it is like you know washington so it's rainy i'm like confused like why why do they have all these properties in washington because they have property properties in like la everywhere everywhere they have all these properties in Washington? Because they have properties in LA. Everywhere. They have properties. So whenever they go anywhere, they can live anywhere.

They have properties everywhere. But this is like one of the richest places in the United States. I don't know much about the United States. None of it makes any sense. Why would it be there? I don't get it. Is there like a would it be there? I don't get it. Is there like a tax break or something?

I don't know about it. No, I, so I think that Bill Gates just established himself there and I think Bezos, same thing

and then also the coffee dude, the Starbucks guy. That's right. I hate being dumb but yeah, you're right. No,

it's not dumb. But it did all start up there though. I don't even know like where Bill Gates is originally right. I hate being dumb, but yeah, you're right. No, it's not dumb. But it did all start up there, though. I don't even know where Bill Gates is originally from. I don't think he's from what I remember. I think he's from Florida or something like that. I don't know. But yeah, it ended up being a tech thing up there, so that's why they're all there.

It's like Silicon Valley kind of thing. Wow, that's crazy. That is pretty crazy. Guys, just so you know because mark and andrew know i have this this uh i have this hoop that's like chilling out in my stomach currently and it's just like it's churning it's not even churning it's still you know when you have like a heavy thing there and it's just like i don't want to move right now and then at a certain point it's just gonna be like hello and yeah i'm at a certain point, it's just going to be like, hello. And I'm going to have to run.

It's the... Just letting you know. There's like an evil wizard down there, like stirring the cauldron, like laughing, you know, because he's like brewing it up. It's an evil laugh. He's like, oh, this is going to be nasty. Yeah. That was good. That was a good goblin.

So you've seen it before too. I've seen them. I've seen them. Yeah, I always, I imagine it because like, especially if it's not very solid, but you know how like a water hose

when you like kink it, you can kind of feel like, oh, like something's wrong. And then when it unfolds, you feel your intestines like just the floodgates open up. Yeah. And I just,

I, man that that's a weird place to be in you ever get like brought to your knees from it like where it feels like knotted where you're like oh it kind of like almost hurts you're like what the fuck yeah like like like leaned over on the counter like in the kitchen like fuck i just gotta get to the bathroom it's just yeah that's that's not good sometimes that's just like, it's a little bit disturbing because you're like, is there a problem? Yeah. I got it. Well, this is typical of us to have this type of talk before an episode.

But have you guys ever had poops that when they come out, like your butthole hurt? Yeah. Like it came out so hard that you're like, ooh, I'm kind of sore. Like that's not fun. It comes out kind of dry. You're like, what the fuck? Yeah. Sometimes it feels like you got to kind of control it on the way out so. That comes out kind of dry. You're like, what the fuck? Yeah.

Sometimes it feels like you got to kind of control it. So that it comes out correctly. So it doesn't hurt. And you're like, whew, thank God I'm skilled. It's like, it's like moving the, uh, moving a couch into the apartment. You're like, no, you got to put this in first and then can yeah lift up your end a little higher and then push it through but imagine how much harder that must be for somebody who doesn't really like lift or have like booty control who talks about buttholes as much as us hey like because we have the ability to you know flex and relax and shit you know and and like you know but

and then on top of that like that's tough we're enhanced with the bidets like dude you have a bidet i'm still living in the 99 y'all are in the one percent yeah to get a bidet i know i know because what about a detachable shower head you have one of those i do i use it i use it i'm i'll be real it's basically the same thing oh yeah it's amazing especially when you turn the water pressure high oh yeah yeah yeah then you're using it for a little too long hey i'm not gonna it does feel good there was a meme going around about that for a while i don't know if you ever saw that was it for women though no no women love those i know well i know that but it was like a guy and a guy was like he finished with the shower head or something i don't know

it's just like yeah it was a meme it was a thing for a little while he finished with the showerhead what yeah that's what i know i didn't get it but i got it i didn't get it but i got one i kind of get it yeah that's i think he's like putting on his dick or something i don't know maybe up his buckle yeah i could never do that in front of a woman. Yeah, who knows? I would never do that. We have your poop thing going right here. The sand timer. The sand counter. Mark, how was Seattle?

It was awesome. I had a lot of fun. Jake kicked back and he works at In-N-Out now. He was hitting the gym and stuff like that. And my wife and I went with Quinn and we had an amazing time. It was really cool. We went down to the market where they throw the fish

and all that different crap down there and they have the original Starbuckses down there. Is that for show or is that actually what they do down there? I think originally they used to just like – it's like a gross job. And then so I think they just had fun with it and they take a lot of pride in it. So they chuck the fish around and they have fun with it rather than it being like this miserable job where you smell like fish all day. I think it was just a different way to go about doing it. But nowadays like they don't really do it as much

the market is very crowded so they can't really just chuck fish around left and right but if you just throw money in the tip jar they'll amp it up and they'll chuck it around that kind of thing it was a good time we went on a boat trip

and that's where we saw Bill Gates' house and Jeff Bezos' place and stuff like that. And that was, we went past the University of Washington as well, like the stadium. And it was just cool. It was kind of a random trip. But, like, when I saw one of my friends up there, we were talking, and he's like, what are you doing up here? I'm like, just hanging out with my daughter and hanging out with my wife and he was like that's fucking legit man he's like you don't really hear that he's like you're not here for anything i'm like no i'm just hanging out he's

like that's fucking cool i love doing that whenever we have time to do shit like that i like doing that a lot it is it is cool that you do that by the way i mean i know that like you've you've built your your businesses you and andy so that you guys can have time to do this. But I don't know if I've been noticing this incorrectly, but I've been noticing you guys just going and doing shit more. And I don't know how the prior years have looked. But if you guys are just doing that off a whim, that's a wonderful thing. Time's running out, my man. You know, my kids are getting older.

You know, Jake's already staying back for work. And next thing you know, he's going's already staying back for work and next thing you know he's gonna be staying back for a girl or whatever else you're right so i know um and so you know we gotta it's they're in like critical years you know they need us around and we're always we've always been around but uh a little harder to move around when they were younger but you know now we can kind of just go into Bodega later today. Going to be hanging out there for a bit. And like I said, time's running out.

The kids don't even want to go. Really? Andy and I are like, fuck it, we'll go anyway. Nice. Yeah, I think about that stuff too. Because right now with Aurelius, he's walking. He's doing the sumo wrestler like waddle and then he'll like collapse or whatever and like yeah it would be sick to go like I don't know

anywhere and I'm like man but it's gonna be different now because the last time we went somewhere it was like to the Tahoe house and Mark's Tahoe house not mine and he wasn't moving he wasn't he was just there I'm like now we have to keep an eye on this little guy because he takes off so like this is the whole dynamic of you know the family life it's like it's changing every month you know or week or whatever he requires a lot too you got a bit bring so much shit with you so much shit yeah it's a lot but yeah i can't wait for him to get a little bit older so we can't have that but then there's going to be that like, oh shit, don't get too big though. How's the hammy?

Oh, the hamstring's good. It's like, coffee spilled everywhere. The hamstring's really good. I think because number one, good rehab. Number two, my hamstring's already pretty strong and I've been doing a lot for it. Something like this would typically take a while, but I'm doing single leg hamstring curls. I can do a Nordic again right now, as in like put force in that hamstring. Um, that's gotta give you some confidence, right? Oh, absolutely. I can run right now. I didn't, didn't go really fast, but I can run. So that feels good. I did

jujitsu twice on Sunday and today, uh, and yesterday and it feels really good. So I'm just going to keep strengthening it, working through that. And, you know, it's funny. The mistake I made is I just wasn't sprinting. Like I did a few sprint sessions before Graham came just to see, can I handle this right now? And it felt good, but I should have done more. You know, it's, it's really that simple. Um, and when I, when I was, when I talked about that, a lot of people were just reading too much into it. But the simple thing is if you're going to do anything new, like I think a great example of this was Andre Milanochev. You remember when he said, okay, I'm going to work up to, what was it? Like he wanted to work back up to a seminar, 800 pound squat. Yeah. Like 800 pound deadlift. Yeah.

He wanted to work back up to a 700 or 800-pound squat. Yeah, like 800-pound deadlift, yeah. 800-pound deadlift. So you see this dude in here doing a session with like 315 and stopping there and doing a session with 405 and stopping there. This is Andrei Milanovichev. Still got the biggest fucking hand. Still built like a shit brick house. And he's working with these laughable weights. Why?

So he can ease himself into being able to pull 800. He doesn't just start by pulling 500 and 600, even though he easily probably could. He works his way into it. And I didn't do that that much. I should have done that for months before Graham, but like it was kind of impromptu. So I was like, I could probably handle this if I don't put my foot on the gas too hard. And I didn't. But even though I was going kind of easy, it wasn't easy enough. So it's that simple. I felt so good the other day. I did some sprints, and I was able to open up a little bit more. It felt amazing, and I was like, yeah, I definitely know there's some other gears here, but I can't really mess with them because I haven't brushed up against them even in a really long time, not even for like a split second to do anything. And people might think, well, when you lift heavy weights and stuff, but it's just so different. Like the lift takes – it takes a long time to do like a heavy deadlift.

It takes a long time to do a heavy squat. It's sort of almost slow in a sense. It's sort of almost slow in a sense. And also the recruitment of your muscle fibers. Like even if you're doing something explosive in the gym, there's nothing that's going to really compare to especially sprinting. You're on one leg at a time back and forth and someone could say, oh, you could pull the sled or you could lunge. It just doesn't mimic any of that. The one thing I, I would say that you could do is you could potentially run with a sled, which would be like, and I mean, run, not sprint, but you could potentially run with a sled and that would be nice because it would actually slow you down a bit

and it could mimic some of that a little bit or pushing on like a tank and you're almost like using the tank as a uh like a walker almost because you have some of your weight kind of leaning into it and you're moving slower or like sprinting uphill like all those things you might be able to totally let loose and just go as fast as you want uphill because you're going to be moving so slowly so it's it's just all of it's way different than just sprinting on a flat surface that's for sure absolutely there's a lot of forces involved and it's but it feels exhilarating it feels fucking amazing um one thing your boy can still say is like even though i pulled my shit before i pulled my shit i know i'm still fast as fuck i still got that shit so i just need to build back up to it i need to do some i I'm going to be doing maybe probably starting this weekend because I should be able to go at like 50% to 60% this weekend and open up.

I'll start doing that and I'll maybe start doing a sprint session two to three times a week. It's not difficult to do. I can fucking do that on concrete if I wanted to. So I'm just going to add that in line. You've got to brag about it, bro. Hey, man. I feel fucking good. I feel really happy that that's still really happy it is amazing to feel that way

I'm starting to feel that way every day like I feel you know when I get out of bed every once in a while I'm a little wrecked like I was a little wrecked yesterday cause I worked out in Seattle when I woke up and I sprinted the hills a couple times and I walked backwards

on those hills holy fuck you wanna work out? holy shit man walk backwards into the hills a couple times and i walked backwards on those hills holy fuck you want a workout holy shit man walk backwards up a pretty steep hill it was embarrassing how hard it was like my legs kind of cramped up and gate and like almost gave out on me after going up one time you guys know how much i'm dealing with the sled all the time yeah the hill is a totally different animal i was like what the fuck just walking or were you just walking i mean i was trying to go a little bit fast but it was it's dumb it's dumb how hard it i mean it was it ended up being a really good workout i ended up i went back and forth uh backwards and forward and uh it's cool my wife's always down to like train with some of

that stuff but i could tell like when the workouts are too much she just gets real quiet i'm like fuck i'm like i fucked everything up she doesn't so she doesn't stop she just like no but she would never stop she's not gonna like quit she's not gonna yeah she's not gonna complain but she'll just get quiet i'm like oh man okay i gotta i gotta give her a number now you know what i mean when it gets to quiet. I'm like, oh, man. Okay. I got to give her a number now. You know what I mean? When it gets to that point, I'm like, you better tell her, like, hey, there's only two more sets to go or something at this point. Otherwise, she's not going to talk to you the rest of the day. Dude, it's really – one thing that's really interesting is y'all really – it's really good that you guys ended up with each other because Andy's like a low-key savage. Andy doesn't post anything.

No one really – people don't know. He doesn't even know how one really people don't know she doesn't even know how to take a selfie right every time right no there's that but like this like she's an elite swimmer like what was the thing that she just did alcatraz or whatever like how many miles how many miles was that shit uh i think it's like a mile and a half or something like that it's not not a crazy distance but it's like kind of the elements it's open water swim yeah yeah yeah sharks and shit she also swims like every fucking day like a lot like she's an animal in the water yeah you know so i it's one interesting aspect is like you two are physical kind of specimen type people together um and you guys work super hard so you know when

people are doing things and they have a partner, right? And they're like, oh, I wish I could be like this. Like, I realize maybe some of these people are also savages. So hopefully your partner's a savage or else that's going to be kind of difficult to replicate. Yeah, we just kind of think about it, you know, especially on vacation. You know, we went on like a food tour and we did a bunch of stuff and we ate all kinds of weird food and stuff, things that we normally aren't eating. So we're like, Hey, let's just make a pact and let's make sure that we exercise every morning. And it's not hard. You know, it's, um, one day we went for a walk and we just kept seeing like a lot of stairs and a lot of Hills. And we're like, every time

there's a Hill, let's jog it. And every time there's stairs, let's run up them, you know? And that ended up being like a lot, ended up being a lot of work. We were out for like an hour and we were completely drenched in sweat. So, uh, I mean, for, for each person, it might look a little different. I mean, it could just be a walk, but why not spend a little bit of time, uh, chewing up some calories, maybe doing some pushups or a lot of times in your hotel room, there might be access to, uh, you know, a weight room or an elliptical something like just burn up some energy, burn up some carbs or burn up some sugar. You know, before you guys were talking about, uh, you and Andrew were talking about the

discipline thing, right? And it does, because people are probably always ask you how you so disciplined with the things that you do. And it does, because people are probably always asking you how you're so disciplined with the things that you do. Because they, well, I mean, for most people it's hard. But you brought up something that was pretty cool. Like, is it discipline since you like it? Like, you like working out.

I like working out. Andrew, you like working out. I like jujitsu. You like running now. We all take care of our nutrition pretty well. But we like it because we know how it makes us feel when we eat like shit. We don't feel like we don't feel good. And when we eat good, we feel good. Right. So is it discipline or is it just like we feel so good? So we keep doing it. Right. Yeah. I think it ends up becoming just such a huge part of your, a huge part of your life that you feel like you can't go without it.

And I think that sometimes in the fitness industry, that's what we get excited about. We're like, can we have a message that gets people so excited, so fired up that they get a little taste of fitness? They get a little taste of exercise or what it's like to feel good, what it's like to eat well for a while. or what it's like to feel good, what it's like to eat well for a while. And then once they are there, they can't imagine going without it for a long period of time. I mean, you kind of see it with some people, like I guess even for myself with like running, you know, like if you were to ask me, you know, three months from now, hey, like when's the last time you ran? I'll probably say like just a couple days ago because it's like now it's like now I incorporated it.

Now I brought it in. But at first it was like and my expectations are changing as I'm going. So when I would first run, it was like, well, just go for a walk. And then when I'm on the walk, hey, if you feel good enough, why don't you just try to run? And there was no expectation of running. Like, why don't you just jog? Why don't you just jog, you know, to that stop sign or jog over this way or that way

and just making it really, really simple. And these are the things I think about a lot. And in talking to a friend recently, he was talking about like all these push-ups and pull-ups and sit-ups that he did every day. And I was just thinking, okay, why doesn't he do them still? He doesn't do them still because he was doing like a challenge. And a challenge, you know, like a carnivore month, right?

Yeah. These challenges are – they're difficult. And so, therefore, they're hard to sustain. Just because they're hard to sustain doesn't mean you don't try them. It doesn't mean you don't do them. Trying to do pull-ups and work on your pull-ups for a month sounds like a great idea. But why not think about things a little bit differently and say, I want to incorporate fitness into my life. I want to be a stronger human.

How do I do that? Because we're getting a lot of stuff thrown at us. We're training the neck. fitness into my life. You know, I want to be a stronger human. How do I do that? How do I, cause we're getting a lot of stuff thrown at us. We're training the neck. Uh, we're, we're soon to get into like, try, we train in the forearms and all that shit too. Uh, we're training the shins, you know, we're, we're like, we're really out to lunch when it comes to training nowadays with all the different things that we're starting to, we're using the penis pump. Oh yeah. All the different things that we're, uh, we're using the penis pump. Oh yeah, we are. All the different things that we're working on, but how do you make time for them all?

And the way that you make time for them all is you microdose them, right? You just give yourself little, so if you just said, I'm going to do 10 pushups every day, I'm going to do 10 pull-ups every day, I'm going to do 10 jumping jacks every day. I'm going to do 10 pull-ups every day. I'm going to do 10 jumping jacks every day. I'm going to do 10. If it's just little bits of stuff and you don't add too much of it, maybe that's too much to add. But if you just pick one thing, I'm going to do 10 push-ups every day.

I want to see how many days I can string that together. You might suck at that. You might only string together five days in a row. So try to give yourself these small doses these small bouts over time you can start to raise the expectations of it a little bit and you start to raise uh what you expect from yourself of it yeah i've been micro dosing reading right you know like because i've mentioned it's too many

times now to be like i'm a bad reader but i'm like i could read one fucking page right and then i went to read one page and i'm like actually i can't like this is actually kind of fucking hard as silly as that sounds okay but when i switched to a kindle i made the like the text like really big so it's like easy for me to read oh so it's an eyesight thing no no well it puts part of it yes like i've mentioned i've gone on stupid rants where i'm like books are designed you know stupid because i'm like there shouldn't be any print on the left side because the spine it's like curved and like i can't see that side so i

gotta like do this uh so on a on a paper white though it's like really cool and then i can make the text really big so like one page on a paper white is like a paragraph or whatever right so i'm like i'm just gonna read one page and then i'm done and then now it's like i have to like be like okay i can only read for like the next five minutes because if not i'm gonna keep going so like it started out very slow and then eventually got bigger but then now it's like stephanie got me a magazine because it was uh it was like a biggie 25th anniversary like edition of this magazine and so i'm like dude i'm gonna like read this like before i would just look at the pictures and then be like oh that was cool like no i'm actually

reading this magazine yeah as again as silly as that sounds as a 36 year old man being like i'm actually gonna read it like that's wild and it's weird that biggie's been dead longer than he's been alive now oh shit i know wow he was alive for 24 years and he's been dead for 25 now yeah real when you were mentioning the microdosing thing and like there's there's a lot of different ways number one if for some reason there are aspects of your fitness that you feel are hard for you to maintain just like mark mentioned and course Korsch Lesinger, if you haven't seen that episode, go watch it. He's talked about that on both of his episodes now,

of microdosing different aspects of your fitness. For example, I'm trying to work my grip. I'm trying to do different calisthenics things. So I have these base blocks, trainers, things, and literally by my kitchen, I have the trainer. And in the other room, I have the dip bar. And when i pass by these objects i will do some l sits on the on the uh fucking trainer and just sit there for a

bit and then i'll go and do what i need to do in the kitchen before i go upstairs i'll do something on the dip bar um i have the captains of crush thing i have one of them in my car so when i'm driving i'm literally just going like this and then i switch hands and i'm going here and then i have another one like you can keep things around so you are i mean it doesn't how is that strength for you of those the two was super easy i think i have the four and it's not difficult either i can squeeze it so i'm doing reps of that so i'm gonna i have the three is going to be coming in so they're good that i can get higher reps right right um but i also need to i need to i need to periodize it right right so i need like probably level five and six

or probably level five and maybe six two so i can maybe get some three hard reps and then go back to the other ones and maybe get 10s 15s 20s but i i'm i'm digging it a lot nice i'm digging a lot and all that program but the mace too that we have in the gym man for for my wrist because my wrists are a limiting factor says they have bitch wrist uh they're a limiting factor for handstands and some other things but my wrist strength has been you don't have bitch wrist i don't okay mark i mean subjectively okay i'm not saying i have bitch wrist i'm not make but like subjectively my wrists are very small for how big my other extremities are so I need to really strengthen

these fuckers strengthen all the little muscles around there and microdosing is helping with that because I don't just come into the gym and do a two-hour workout and I'm done for the day I'll do my workout that's like maybe 45 minutes but then I'll have other stuff during my day that's making my goals easier. This is something that somebody can do in an office at work while they're driving. It's not... You're making it an atomic habit.

You know, you're right. You're kind of James clearing the situation. You put stuff in areas that makes it more convenient. Just like somebody might get into a pattern of putting their keys and wallet in a similar spot. Why do we do that? Well, it saves a lot of fucking time. You put it in the same spot on your way out the door of your house

and then you know where it is. You don't have to fuck with it. I have a question for you real quick, dude. Don't forget what you're about to mention, but how long did it take for you to enjoy the aspect of running? Like to like going out there and running and then run uh it happened pretty quickly but i have been like messing with running i guess for like on and off for like two years or so um but i would say like more recently with like leaning into it more, maybe like two, three months. Yeah, something like that.

It didn't take that long. Running is like – running is something that – and walking. You don't really need an atomic habit for that. Like you don't really need – there's not really much – there's not like preparation for it. You can just go and do it. It's free and you can kind of go do it anywhere um so that's why i like to recommend that a lot for people it's like the gym is always like a thing like a workout it's like a thing you got to drive to a destination and then you got to like you think you have this like set hour that you have to do it every day it You can walk literally at any time.

And running-wise right now, because the weather is nice, I can run at any time. When it gets to be hot, I'm going to have to make different decisions. It's just not safe to run directly in the heat when it's 140. It's not smart. So I'll have to run in the morning or run later at night you know those kinds of things but you know with the the atomic habits i i think that you just try to set your day up in whatever way is going to like what's gonna what's just gonna be the easiest thing for you like what's the like just how do you lower the level of uh entry into any of the things that you want to really work on.

The other thing is too, is if you start to work on something and there's so much pushback from your body, so much pushback from your mind, then maybe that's okay. Like maybe it's, maybe it's not ready for it. Maybe you don't, maybe you don't feel like using the elliptical every morning.

It's fucking fine, dude. Like that's fine. Like you, you tried it for three weeks and you were wishy-washy with it the whole time. You hated it. You tried to listen to, you know, audio books. You tried to listen to motivational shit and you just, you didn't want to do it. Well, hey, maybe try something different. Maybe go for a walk. Maybe try to work out a different time. Maybe just in the morning,

you only stretch and meditate. I can do something different and then see if that can be something that can be ingrained. There's no one saying that you have to do anything any real particular way, I don't think. I think from our standpoint, as podcasters, we would love to see people utilize some form of resistance training. We would like to see some people work on, in addition to that, doing some sort of mobility work, getting some good nutrition, getting some good sleep. But like there's still a lot of wiggle room within all of those things. There is a lot of wiggle room. And, you know, the reason why I was asking you how long it took you to enjoy running truly enjoyed is because it is a tough

thing when you start doing something you don't like it immediately like even when I started jiu-jitsu as much as I was like I want to get good at this it wasn't all it didn't feel good going in and being confused about everything for a long time like really being confused because cassio would show a movement i'd be like what the fuck did you just do man and i was already like five months in and i'm still like what the fuck did you just do man like when is this gonna make sense but you know when having the goal that i had in the back of my head, I understood that I just need to embrace the suck of this, embrace how shitty this is for a little bit because there's going to come a point when this is pleasurable, you know? And it's like, I think, you know, when you do start anything, most people do set goals

for themselves. Like whether they're trying to lose a certain amount of weight or attain a certain body, they do have this goal that they're like, I want to achieve this. But getting past the initial period, whether it's going to be three months, whether it's six months or eight months of the thing that you're doing, that's going to get you towards that goal. Getting past the period of which it's not that great, which it doesn't always feel good or which most of the time it doesn't feel good doing this, that's something that you're just going to have to do. Because wrapping back to what we were talking about

before, working out and all these things aren't hard for us because there was a period when it was, there was a period when it was, didn't period what it was didn't always feel that great but we got past that and now we're at a point where number one it's a habit but number two it's a truly enjoyable habit for us there is none of us here are going into gym like oh you got to go work out again or oh i gotta go do jujitsu again or oh i've got to go eat this steak again because we've gotten past the point where it's it it kind of sucks yeah this is um in james clear's uh atomic habits he has this graph uh damon i can't see all right oh value of disappointment yeah so it's basically i can't see it on my end but like what you think it should like what your progress should be on something you think it's just going to be a linear like i'm going to start and i'm going to suck right now

and then i'm going to get better as i go but actually it's like more of like a i don't know like a like a wide u-shape thing where it's like you get into the get a couple weeks in you make some progress but then it's like oh i'm actually i don't know anything about jiu-jitsu and i'm the more i learn the less I know. And then so you take a little dip and that's called the valley of disappointment where you're just like, this isn't for me. But then if you keep at it, you know, that dip goes into back to the upwards progression again and then you take off. And yeah, I know I've gave up on a lot of things right around here where it's just like it dips down. A really good friend of mine started, I was a blue belt, and he started jujitsu with me.

And he was actually enjoying it for a bit. He did it for like eight months. But about five months in, six months in, he's like, man, none of this stuff is making sense. I'm like, dog, that's normal. Like shit didn't really make sense for me until a year and a half in, then things started to click, but he's like, dude. And then he quit at like month eight and he, everyone was looking at him like, dude, you're actually, he was really good for a white belt. He moved quick. He was, he was explosive. He was strong. He was getting the hang of things, but he quit at month eight and he was like, ah, it's just not for me. And truly,

I don't think it wasn't because it wasn't for him. I think it's because he just wasn't able to get past the valley of disappointment part of jujitsu where it really doesn't make sense. And it's really like just you feel like you're perpetually in this loop of being the same and you're not making progress. But you are and that's something that no matter not even specifically to jujitsu to everything that is something that you need to just trudge through it's inevitable you have to walk through it prop project fam this episode is brought to you by vivo barefoot shoes we've been wearing these shoes for almost a year now they're flexible they have a wide toe box they allow your feet to get connected to the ground and they will make your feet stronger and they don't look like like a lot of these other barefoot shoes.

Andrew, how can they get them? You guys got to head over to VivoBarefoot.com and check out enter promo code PowerProject to save 20% off your entire order. Links to them down in the description as well as the podcast show notes. Let's get back to this video. I think also, too, you got to remember like we're choosing these things. Yeah. It's different than school. You know, school like you're stuck in science class you know um there might be certain things in that particular class that interest you but a lot of times there's not and you're just so like

being forced to like learn something is way different than um than thinking that if you investigate it it's in your best interest. Let's say it's something like, I don't know, homeowners insurance. Like, fucking boring, right? Who wants to learn about that? Well, I don't know. If you think it's advantageous for you, then you probably won't mind at least watching a YouTube video about it.

You know, try to learn more about mortgages or loans or trying to have better financial literacy. Maybe it's all... I've never really dove into a lot of that stuff because I just don't care for me personally. But I'm lucky that my wife knows a lot about it. Very. It works out

well in that regard. What do you mean you got student loans it'll take care of itself yeah it'll be fun it's just like no it won't yeah it'll it'll work out it'll work out you'll see i know but you know there there's there's just so much access nowadays to, to learn stuff and to at least get like small dosages of, of these things. And sometimes when you do learn them and you do figure out a move that gets you out of something, gets you out of a shitty situation, maybe you have a lot of debt. Uh, you figure out a move that helps you to lose some weight. It starts to feel really fucking good. And then you're like, oh my God, I kind of didn't even really,

I thought that wasn't for me. And it is for you. It's all there. It's all for everybody. That's a phrase you hear a lot. It's just not for me or I thought that wasn't for me. I'm not a fitness guy. That diet didn't work for me.

Oh. I'm not, well, for me, I'll say I'm not flexible. And it's like, well, you choose, you're choosing, you're choosing to stay in the current situation that you're in. You know, I'm working on it now, but I chose to stay in a certain, I chose to stay a certain way for a long period of time. Now I'm trying to choose something different and I am starting to see results, even though the results aren't huge, they're there and I feel better. So now I i'm encouraged but it took a while

to even get to that point of getting any sort of encouragement actually in the beginning the first like two weeks of even doing some of the go to stuff like that shit just it ended up hurting my feet ended up hurting my shins ended up hurting my back i mean it was just all like it wasn't like pain i wasn't like you know but getting out of bed, I was like, holy fuck, man. Stretching is no joke. This is like, it was a different type of pain that I wasn't used to. The top of your feet when you were sprinting, Andrew? Oh, the top of my feet were killing me.

But going back to the go to stuff after that first, like two days of messing with it, dude, I woke up with my, my feet were really sore. Like I had a gingerly like step because i'm like i love it when you say that because i just picture you just like yeah just like real yeah real gingerly i had to be real soft on my feet i had to pretend i was walking on clouds because i was like wow like what the heck like how can how have my feet never hurt this bad sorry i inhaled coffee and went down the wrong pipe. You're good, brother.

But yeah, dude, it's incredible. And then of course the sprinting thing, I thought for sure the bottom of my feet was going to be like a cheese grater was taken to it. But no, it was everywhere else that was very sore. And my Achilles is finally like good, but that was really bad. And I think a cool thing about what's going on

with us is you've probably been like this for a while. And I feel like I've been like this for a bit now, but as we're trying new things, we're also getting our, we're also used to the beginning of things sucking. And because we understand that innately, not probably not even thinking about it, we can be so bad at something. But we now look at that as, ooh, this is a nice challenge. Like that's how we look at it now. We don't look at it as like, oh, I'm not good at this. So I'm not going to keep doing it.

It's like, oh, I'm not good at this. So I need to lean the fuck into this. Because when I can get decent or proficient, I don't need to become the best. But if I get proficient, this is probably going to unlock certain things in my body that I couldn't do before. This is going to unlock certain capacities that I didn't have before. And I'm going to have less weaknesses. Yeah. And I guess I'll say the ego, but the feeling of embarrassment is no longer there.

Nope. It's like, I don't know, whatever. We go deadlift or something. Before, I would put on one plate at least know and then i'd hurt my back or something and then it's like no because i have to get like to 245 or something you know like i gotta put in some weight now it's just like ah fuck it throw on a quarter and i'll move around with you guys for a little bit but it took a very long time to feel that and to this this day, I'll still feel like, ah, maybe I'll go do this something over here because, you know, I'm not adequate in whatever it is that they're doing. But no, it's been like really nice to just be like, I have no fucks to give.

Like, it doesn't matter to me anymore. Yeah, it doesn't. I think you can look at some of this stuff, you know, in like a science-y kind of way, like a math kind of way. I know there's some lifters that they would just say when they got to the meet, everything was predetermined. There was no reason to really feel real nervous or to be overly charged up before a lift. They just said, I did these calculations.

I ran these numbers. I lifted these weights. I started out with a 5x5 and worked my way down to singles over the course of, you know, 12 weeks. I prepped. I prepared for this moment. Same thing with a bodybuilding show. There's a lot of people that in bodybuilding, they freak out the last week or two weeks before a show. We saw that a ton in powerlifting where people were changing their shoes and

changing their stance. And the contest is like a week away. It's like changing their belt. They're like, Oh, I need a different belt. And what was really going on is they just did, they didn't have it. They, they, they, um, they overestimated where their strength was going to end up. They went to do a lift in the gym. It wasn't what they wanted. And because it wasn't what they wanted that now they think they need a different belt or different. And it's like, uh, these things are going to have to be worked through at some other time. So if you look at these things as like, I'm a believer that everything is solvable. Um, and so therefore anything that you deal with in life, whether it's you're sad or unhappy with a certain situation, everything can be solved. There's a resolution.

And when we don't have resolution, there tends to be like a lot of friction all the way to the point where there can be like war. Like war is a byproduct of just a complete misunderstanding. People not understanding each other, people not being able to communicate what they want to communicate with one another. And so one imposes their will on the other and you end up with fucking people dying because of it. Fucking ridiculous in a lot of ways if you think about it.

But we've had that for millions of years, right? And back to like as it pertains to like know, people would try to make all these changes or bodybuilding last like week or two. They try to make all these changes. And if you stick to the plan, then you get on stage and you do your poses. You got fifth place. You didn't podium. You didn't get, you know, you wanted to finish top three. It didn't work.

Fine. Now it's just go back to the drawing board, learn from the mistakes. That's how anyone gets better at anything is through error correction. You correct the errors of your ways and you say, look, well, I shouldn't have really crashed diet, you know, and if I'm being honest, I did fucking eat a shit ton of peanut butter in this prep. If I'm being honest, I didn't do the cardio I was supposed to do. If I'm being honest, I, I could have put a little bit more into those workouts. Right. And so I think a lot of what we're talking about here today, and when it comes to dedication and motivation and whether you have the will to want to do something or not, if you end up doing it, then clearly you had the will. If you didn't end up doing it,

it doesn't necessarily mean that you don't have the will. What it could also mean is that you're just not that interested in it at the moment or the price that you're paying to do the thing is not giving you a reward enough or at least you don't feel like it's giving you a reward enough at the moment, but you might need to change your expectations of what you think you're going to get back from it. Because if you walk out of jujitsu on day one thinking that you're going to be a badass,

you know, you've got another thing coming. If you go into powerlifting... People are about to take that ass. That's what they're going to buy. Yeah, right. I mean, I think we bring up jiu-jitsu so much because we know even people that haven't practiced it, again, like that's, it's a problem-solving situation.

Like, when is there a better time to be calm than when someone says, fuck you, motherfucker. We're going to go at it. If you don't have the skillset, you're going to panic and be like, I don't, I don't know. I'm kind of strong.

I've thrown some punches, so I'm just going to throw this bomb and hope it like lands on this guy. And Eddie Hallett. Yeah. Yeah. I'm sorry, Eddie, if you're watching, you did something that i would

never fucking do so anyway kudos we should talk about that but like somebody's got a problem with casio oh fuck no yeah yeah right yeah he's he's gonna be kind he's probably gonna have a smile on his face he's gonna laugh he's gonna be like're, you know, some dude from another planet or something, you're not going to really be able to do, and he's just going to put you to sleep. It's going to be a joke, or he's just going to get you in a move or a hold where you can't move.

He probably won't even hurt you. Yeah. Probably just be like, hey, okay, you still want to, you still want to continue this? This is ridiculous,

right? So, you know, having a skill set and working on like building out that character i think is is the most important thing you do so when you go to do something it might kind of suck and the reward might not be great but over time the reward will be fucking amazing absolutely man this brings me that's something that andrew was mentioning earlier

i gotta say again um we'll probably talk about it but eddie yeah you ain't gonna see this unless somebody sends it to you but bruh uh i was that's a joke it's a joke i don't want to take one of your punches you punch hard no but i i just i have to the haymaker was wild brother it worked early on but what i what i wanted to mention was um in uh that vr boxing game that i have yeah yeah i forgot what it's called but like that's literally how i box like the the better fighters like i just fucking hide way way way back i even go southpaw because i can be quick with my right hand and that's all i do the whole time but the same exact stance that he was kind of like way down here like

i forgot what that like that clamshell seat whatever the fuck was he fucking practicing with vr box no definitely he was not but I'm just saying like that's what I do and I cheat in vr because you can't get hit because like the computer doesn't can't get to you but like yeah I mean I'm literally like crouched down like my ass is like towards the fighter because he just can't get me and I just fucking throw some game makers but he yeah he'd fuck people up in the yard boxing but i was gonna mention i was gonna mention andrew how many how many people has he just destroyed with that punch out of the streets jesus christ yeah that because you know that thing hits like you would not want that to land that's a gross sound when somebody gets cracked yeah you know in like a street fight you're like oh're like, it's kind of cool to see a fight, but sometimes it's way too much.

You're like, The head hits the concrete. Yeah, you're like, oh, I didn't want to see or hear that. That's not good. But what Andrew was saying, I think before we came on to the show, was you count calories,

you did different diets. You were talking about people saying, oh, this diet isn't sustainable. But there's a deeper thing to that. Well, just to clarify, it's like, oh, like I did this and I got this result. And like, are you still doing it? It's like, well, no, I'm not. Well, then it wasn't sustainable. Now let's talk about that real quick. And this kind of flows into what you were talking about, Mark, because no, maybe doing that specific diet forever wasn't sustainable, but you learned something from those diets. Like I've done carnivore,

I've done keto, I've counted my macros for years. I've done a strict chicken, broccoli and rice bodybuilding diet when I did my first bodybuilding show, right? And I've been able to take all these concepts into the way that I eat now. Now when somebody asks me, and Seema, what's your diet? I can't even explain it to them because on a day-to-day basis, I'm eating somewhat differently depending on how I'm feeling. Like there are some days where I don't eat any carbs at all and I just eat meat because I'm like, ooh, I just don't feel like eating carbs today.

There are other days where I'll have some rice, some veggies, some fruits, and some meat, you know what I mean? days where I'll have some rice, some veggies, some fruits and some meat. You know what I mean? But what I, there's still the aspect of everything I've learned from all the different diets, everything I've learned from tracking my macros, from how to make myself feel full, protein leveraging, all of these things are culminated into a sustainable way of eating that I don't even think about. And it's in the background because I just know how to eat now because of those unsustainable diets. Like this is the thing. I think it's actually really beneficial to try different diets for a period of time. If keto was interesting to you from listening to this show, give yourself a few months on a ketogenic diet. It does not speak forever.

Try it out. If carnivore was interesting to you for some reason, try it out for a few months. Because I guarantee that after two or three months of doing carnivore, Siri's picking up everything I'm saying, two to three months of doing carnivore, you will have taken something from that carnivore diet that now you're going to be able to use on any diet you do for the rest of your life. Same thing with tracking. You don't have to track forever. You didn't track forever. You did a little bit of tracking and didn't track forever chris isn't tracking but he probably got something about the amount of food he eats on a daily basis that's now calculating things at the back of his head that's how it works yeah i feel like with with tracking you can understand like oh those that that one in the

one one cup ish of rice is actually a lot of carbs like a lot more than i thought that that tablespoon of peanut butter tablespoon yeah there's a lot more fat than i expected there's that and then with like a keto or carnivore diet you're like oh i won't die if i don't have carbs with every meal i actually can do this i can be like mark and go on you know vacation or go out of town and eat no carbs and still be just fine. And then if you try out fasting for a little bit, you might become a wizard like us. Well, the strategies are great because sometimes if you go – let's say if you go to a breakfast place. Breakfast place, you got to kind of make it – I think it's a smart idea to make a decision.

First of all, you need to make a decision on whether you're just going to go all in on like pancakes or something. You know, in that case, you know, that's a little bit different story. That's a case of like having the buckets. But I think it's important to make a decision on like are you going to be more carb heavy or are you going to be more like fat and protein heavy? Yes. Because like I can go to like a restaurant and if I like, I want to get pancakes or something. I don't know. Maybe, maybe before I went, maybe I had a protein shaker.

Maybe later on I'll have a protein shake or something like that. Or maybe I'll balance out the rest of my diet later on in the day and I'll go pretty hard on the pancakes. But I'm not going to eat like pancakes and like a crazy like omelet that has tons of, I'm not going to mix, not that mixing them together in one meal is problematic, fats and carbohydrates, but it just ends up being super calorically dense. And so maybe I'll just have a stack of pancakes with some butter. I'll try to use as little butter as possible and throw some syrup on there. And that's my meal, right? But for me, at most restaurants, it's always been really easy to be like lower carb.

And so even when we were in Seattle and we were eating like a lot of whatever, I still was trying to have, still being protein minded, still trying to have like, let me fill up a little bit more on this and then I'll try some of the clam chowder, but I don't need to like,

I don't need to like eat tons and tons of it. I just want to get a taste of it. And I'm also like, not, you know, like, it's not like I'm 70 years old and I'm just taking one spoon of it and being like, that's enough. I'm enjoying the fuck out of it still. Um, and still not missing out on anything. My, uh, nieces and nephews, um, one time, uh, they were, like, cooking. They were making some cookies. And they're, like, and the cookies were, like, they were sitting out. Like, they just came out of the oven. And they're, like, oh, Uncle Mark, you can't have cookies or something like that. And I was, like, I can have cookies.

And I grabbed one and I ate one. And they were, like, they were shocked. You know, they were looking at me like little South Park characters with little eye blink. Shufflings from side to side. He ate a cookie. Yeah. And I was like, I can eat whatever I want, whenever I want. I just choose to, you know, mainly eat what you guys normally see me eat, which is like eggs and meat and stuff like that.

But yeah, when I want to enjoy something like this, I do. And they were just like, okay. And you know, that, that's, that's, that's another thing when it comes to this whole, all of this learning about dieting and doing like literally giving yourself time to try different things, um, is like, we still like, like I would, I still like cookies. I still like pizza. I still like these foods. But I know that I don't feel physically like when I eat better, higher quality foods, I feel better when I eat these foods. And when I make the choice to go eat sushi or have some pizza, I know how I'm going to feel afterwards. I probably won't feel as energetic or whatever. I know what I'm about to put myself through, but it's not something I do crazy often because I don't to put myself through, but it's not something I do crazy often

because, you know, I don't think it's bad, but it's not something I do often. It's not something I do all the time. I'll do it on occasion and I know what to expect, right? There's a slight difficulty if that's your general mode, right? If eating all these processed foods or eating a lot of calorically dense, like very palatable foods, if that's what you do every single day, because we have people in fitness who are like, they're no good and bad foods. And I can get on with that. But what we need to understand is that for certain people in these situations where they're eating these foods constantly and they're eating these foods every day, we can say those are not good foods. For certain people who have control over their diet or control over their eating habits and they're eating these things on occasion. It's not every meal.

It's not every day. It's not a habit anymore. Those foods aren't bad foods. I think people can wrap their minds around that. It's how you approach it. Here's another example. anymore those foods aren't bad foods right i think people can wrap their minds around that it's like it's how you approach it here's another example uh weed or psilocybin right mushrooms it's not generally bad if you're doing hero doses every single day and stopping you from working alcohol alcohol if you're drinking a six-pack every single night it's not good for you

if you're having some beer every every so often it's not bothering your life it's not bad it's so like we need to kind of maybe be careful with how we're saying there are no bad foods for certain people because for certain people those foods are not good just like pornography right it could be it could be too much right um be too much uh ice cream you know like fucking candy like i mean there's these things are just they're too easy and if you were to tell someone like like oh and sema how do you eat and you just say i eat intuitively like if you just said that to somebody who's really struggled they're gonna be like i'm gonna try to do what he said he eats kind of intuitively and they're going to probably fall off the rails. They're going to have a really hard time reining it in. And even you yourself have mentioned you weren't able to even do that at certain times. What are some things you do now? Because I know

like you don't bring stuff into your home. That's like a kind of a key ingredient to some of your success with your nutrition. And you mentioned that you walk to get ideas for those who don't know. And Seema's completely obsessed with videos for TikTok. It's like he's 14 years old. That's not true. I'm just messing around. But I'm not. I'm serious.

How do you cultivate these ideas? You mentioned like walking. Like what are some other things you do in the day? How do you get yourself ideas? You mentioned walking. What are some other things you do in the day? How do you get yourself set for jiu-jitsu? I know you like jiu-jitsu. It's part of your day. How do you get yourself prepared for a workout? Is there anything like you have a ritual?

Do you like to – how do you set yourself up for the morning? Do you like to shower in the morning, shower at night? What's something that you do? Okay. Well, um, so I like for the nutrition side of things, uh, the big thing for me is just not keeping things that I would overeat because I still have easily, I still have things that I could easily overeat. I just don't keep them in the house. Um, I don't keep them as alarms length because I have a bunch of better options. I have beef, I have vertical meals, I have all those things. So when I do truly get hungry, I have something that I can make right

there. And if I really want something, then I have to go to the store to get it. It makes that maintaining that aspect of my diet much easier because I don't never eat these foods. I don't never eat sushi or pizza from time to time or whatever, but it's very few and far between because I don't keep these things super close to me. So the biggest part of that is just not keeping them super close. Along with that, I don't drink my calories and I've never had an alcohol problem. So I have alcohol sitting on the counter, but it's not something that I drink often because I don't have a problem with it. But if I did, alcohol wouldn't be just sitting on the counter.

I have bottles of shit that have been there for like a year and a half that haven't been opened because again, it's like if I open it, cool. It's not an issue for me. So that's just a big concept for nutrition. And we were talking about the walking the other day. I realized that like, because I'll usually just kind of sit and if I'm trying to come up with ideas for things we can do, things we can talk about, whatever. Right. Um, I'll sometimes be sitting there, but then I'll just get fucking annoyed and I'll go walk. And then when I'm walking,

everything just starts flowing. Right. So I'll just be on my phone writing shit out and just something comes to mind. And it's just, it's so much easier to get ideas. Are you listening to anything or are you just walking? I'm usually just walking. I'm usually just walking. Um, I don't usually listen to things because then I start focusing on the music too much, Are you listening to anything or are you just walking? I'm usually just walking. I'm usually just walking. I don't usually listen to things because then I start focusing on the music too much. But when I can just walk, you know, we talked about it. I'll have my notes app open, but then I'll just like go to Instagram or something for like a few minutes while I'm walking. I'll be like, fuck, man, start thinking again.

But then something will happen. Something will come to mind. But I've found that personally, I, I think I started doing this because you mentioned it when in motion, things just come better. I didn't mean for that to happen, but yes, you did. Andrew, tell them about our new cum sponsor.

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Can that be a part of the ad campaign for the money shot? I do think that we need to hold it back. Me and Nsema can hold it, and you can stretch it way back. And then when it shoots, it just sprays all oh my god all over the camera yeah yeah and honestly for like for getting ready for workouts now i don't know there doesn't seem to be much like i don't have any rituals for getting ready for workouts for jujitsu other than like maybe the music i listened to before jujitsu in my car but if you got done with a podcast right now and you kind of didn't feel like working out your back's tight or something what would you do well i have the

luxury of the gym just being right there i would just walk in and start doing shit so if i were somebody and i wasn't feeling like going to the gym i would just still go and walk in and start moving, start walking. So you just encourage yourself like, dude, go in there and do something. Yeah. And you're going to be totally fine.

Yeah. Cause once you start, once you start moving with something, you like every, like I'm pretty sore today, but I just did a little bit of backwards sled in there and some soreness went away. So it's like,

I, that's the thing though. I know that even when I'm not feeling good, moving is going to make me feel better, not sitting down. And that's, that's the weird part about it. Like when you work out more, you'll realize that on the days that you're really sore, number one, you don't have to work out those muscle groups super hard, but you can still go in and just slowly move your body, slowly do things. But as you get your blood flowing and those muscles start to get pumped up a bit you will feel good right it's like workouts they don't have to be this arduous thing they don't have to be this two and a half hour long thing that's not how my workouts are anymore my workouts

like 45 minutes to an hour but i'll do multiple shit during the day along with that that's why i keep all these things close by that's why i have the base blocks set up at home because i can just literally hop on it hold do my shit go do something else what if you're in like a weird mood uh weird mood kind of same thing still helps just say fuck it go move and and that's where i think you know it's you you gotta just do it more you gotta work out more and and and get in the habit of these things because you'll realize that i think what's our homie named Ryan from Plunge. I think he says cold is medicine. I don't know if I heard this from somewhere, but like movement is medicine. Like getting your body moving is the thing that helps you feel better.

Not sitting down. Oddly enough, like getting moving, doing anything in the gym will make me feel better even if I'm in a bad mood versus sitting and wallowing in it. Yeah, I would agree. And I would go as far to say, like, you can probably take, you know, three of the number one pharmaceuticals that are recommended and pair them up against what happens to someone's brain when they go kind of hard on an assault bike or just go for a walk. You know, I do think it does matter, like, if you're challenged a little bit more intensely, I think that that can help too. But sometimes it takes a moment to even get to that place. But I would just imagine that the cascade of hormones that are going on

in your body is probably like just really in your favor. Some of these things are hard. And I know that we always sound like crazy fitness people. We are crazy fitness people. We really do enjoy it a lot, but it really is, it really can be medication for you. And I'm a huge believer that, you know, for a little while, I dove really, really deep for a long time into like personal development stuff. And I kind of thought, I was like, oh, okay, like mindset, mindset, mindset, mindset, mindset, mindset, mindset. And then I kind of recognized, no, it's not just a mindset. It's like a body set too. Like your body's got to be set.

Body, mind, spirit. I mean, then what comes back to fucking what ancient principles have been around forever. You know, and here I am discovering it after 30 years of lifting thinking I found something. But when you do find it for yourself, it feels absolutely incredible. And I believe that if you're going to fix your mind, you do so through the body. And if you're going to fix your body, you do so through the body. And if you're going to fix your body, you do so through the mind. People that are in pain, someone like my brother, maybe he's got to continue to investigate his mind and he's got to push his mind a little further. Somebody on the flip side who's having a lot of anxiety, who's having a lot of stress, maybe they have to push a little bit harder into that other side. I mean, look at what certain things will do for people.

It's like how anxious are you going to be if you really have a schedule and a regimen? It's kind of harder. Now, you might be a little nervous about that too, right? Making it? Yeah, making it or just having it like if someone said it for you like you're in the following it yeah you're in the don't want to miss anything yeah you're in the military or something like that like yeah you might be like

oh shit now we're doing pt and we're doing these things you know when certain alarms or whistles or whatever go off that you're doing certain stuff but you kind of catch my drift like if you're fucking really busy it's going to be harder. And if you're busy working on yourself, and I know sometimes that sounds a little selfish, people, I don't have time for that. If you work on yourself, you're able to help other people.

If you're able to help other people, if you're able to start to serve and help other people in magnitude, I just, I believe that's something that you can, that's, that can be monetized in more ways than one. You can make a lot of money from it, but you can also get a lot of love and a lot of, um, it feels fucking good. It feels good to go somewhere and have somebody say,

Hey man, can I just take a picture with you real quick? Cause I really love what you do. Like that post that you made, like really made a difference in my life. And you're like, wow, like that's just for me dragging the sled backwards. That's just for me doing this little thing that I was doing mainly for myself just to protect myself against the environment. And now this person found utility and now they're doing it. Now they're talking about it.

Now they're helping somebody else out. You gotta be good. I was gonna say, you're able to, you open yourself up to receive that love, but also when you just feel that good, you're able to give it. You're able just to be the person that everybody gets happy to see instead of the person that's like, oh, here this fucker comes again, like Mr. Grumpy Gills. So yeah, the whole, like you said, motion is the lotion.

Motion is, oh yeah. It's so good. It is. We got to sell that motion lotion. Motion lotion's so good it is we gotta we gotta sell that motion lotion motion lotion just make it a lube that's actually a perfect name for a lubricant yeah motion lotion from the power but it has like you know some anti-inflammatory maybe properties for like aches so you can rub it in other areas it's edible but i guess you wouldn't want to anti-inflammatory you know you want to extra

i don't know it's in development in development and i love it motion lotion i wanted to mention one thing too uh god damn it guys you know i i really one thing that i that i just found is this really strong correlation from all the episodes that we've done is we've had some really successful individuals come on the podcast super wealthy people people that have done really well in business right um and the ones that had a transformation let's say that they were bigger and they got into shape, they all say that they wish that they focused on that earlier, that they wish that they really got their health handled earlier. They're happy they did it, but that's something that would have helped them out way more. them out way more because I think one thing is like, it's not that you can't become a successful individual or make money or whatever if your body isn't in shape. But the thing is, is like,

number one, it'll make a difference in just the way you do things, the way you navigate with people around, like in settings when your body's healthy, when you're in shape, and you will feel better about yourself. Not that you shouldn't love yourself with who you are currently, but you will feel better about yourself when your body is in shape. And we're not talking about fitness industry shape where you have six-pack abs and whatever. That's cool. you just when your body is healthy when you can move that will just help you be a better functioning individual with your mind with your family with everything else um it's important it's extremely important and as long as all of us that are you know listening and and you're doing this self-development you're meditating you're doing all this shit um it's great but really get your body

fucking handled it's important and it can sometimes seem like there's so much shit to do but again these old adages of like take the stairs when you can maybe instead of the elevator like if you're someone who's like i literally don't know where to fit like an actual workout into my day which usually most people can find a little bit of time to themselves. But look, man, if you hit the stairs every time, you know, every time that you can, that will fucking add up to be a lot. You walk a hill, you park a little further away. I know that these are like, these are things that have been around for a long time. People talking about it a lot, but, uh, there's another thing that I do more recently in Atomic Habits.

James Clear talks about the opposite, and he talks a lot about pairing stuff, how you want to pair things. Like, oh, I'm going to be on this side of town, so because I'm going to be on this side of town, I'm going to do A, B, and C. When you're at home and you're sitting on the couch and you're like, because I'm going to go to the fridge, I'm going to get not only my food, I'm going to get my drink and then I'm going to sit down. What I try to do is I try to actually make it. I'm like, you know what? Don't pair things together. So for me personally, it's just like I'm not like obsessed about it. I just think about it here and there when I can to get in extra steps, extra movement.

So I might want to get something from the fridge to sit down and watch some TV with my wife. And I might be thinking, oh, you should grab a drink. And then I'm like, no, you know what? If I don't grab the drink, I'm going to be up every 10, 15 minutes. I'm going to continue to get up and keep moving and my body won't get as tight. And it falls in line with some of the things that I've been working on now. And so I might eat a little bit of something. I might get up and get a drink before I sit back down. I might hit my yoga mat and do some of my stretches, things like that.

So how can you just figure out a way to just fucking keep moving? I was texting Andrew last night. I went for a run and a motherfucking bug went right into my eye, and it totally killed me. And it was so, it was so funny because when I was running yesterday, my legs were pretty heavy cause I sprinted in the morning, like doing those Hills.

And I'm like, man, this is a, this is like a more challenging run than normal. And I was running a little faster and stuff, but so I had to go like, I have go-to stuff that I can like rely on when I need a little faster and stuff. So I have go-to stuff that I can rely on when I need a little pep talk.

So I'm watching Rocky 3. I'm holding my phone, watching Rocky 3 as I'm going. And this fucking bug goes right into my eye. And it's like Rocky talking trash to Mr. T, saying, ain't so bad, ain't so bad. Whole world's watching, knock me out. That whole thing.

And so I'm using this as motivation to get through this stupid bug flying in my eye. I'm just like, how ridiculous is this that I need this motivation because something like a bug flew into my eye. But that thing rocked my world. I

started running faster because I was disoriented and I couldn't see, and then my nose started running, and I got boogers going into my mouth. And it hit my eye so hard, and whatever the hell was going on, it made me a little sick to my stomach. Oh, my God. I'm like, what the? And so I was like, you know what? Just no matter what, just don't stop. And just fucking, just keep going.

So sometimes you need a little external push here and there on certain days. But for me, sometimes it's just going to music or watching a clip of a movie. Dude, you and Ross Edgley are on the same page. He took a jellyfish to the face when he was swimming oh man i'm sure that's a lot worse jesus christ yeah dude my eyes are legit watering though fuck that that sucks what's the name of ross edgley's book in case people the art of resilience which is available on scribd which i can't stop talking about because it's like, it's like Netflix of audio books. I'll link it below. But, um,

I was listening to that on our way to Ohio or maybe back. I don't know. It was a big blur and dude, he went through so much shit trying to swim around great Britain, which again, I didn't know it was a fucking Island, but it is. And one of the things was like he,

he was swimming and all of a sudden his face is on fire. It's like, ah, fuck, you know, jellyfish. He can't clear out his goggles because they're just filling up with tears because it just fucked him up so bad. So all kinds of shit happened. He got back on the boat and his friend was like, dude, like you still have the tentacles tied into your goggles.

And then he was like, after I took it off i felt relief because finally like oh that's why i'm in so much pain because it's still there but i'm like dude i that man is he's different i think my bug flying into my eye story is way more dangerous than what he was doing yeah he had people around him he had a whole crew while he was swimming in the ocean like do that without a fucking crew, pussy. Plus, easy for him to say he's fucking jacked. See how jacked that guy is? He didn't just get off a plane.

He was already in the water. If I was that jacked, it would be easy too. Look at David Goggins. He's just running. What the fuck's so hard about that? What is it? Hard? Be hard?

You're not fucking hard. You're just running. How far? How bad could running how far how bad could it be how bad could it be 100 miles he's talking about his knees hurting his feet hurting what 100 miles 100 miles and running nwa talked about it years ago right i could do that walking yeah how about that it's just the walking park backwards yes do that shit backwards negative 100 miles beat that take us on out of here and we're talking shit all right yeah that's a good timing we're talking shit about goggins like there's no fucking way i'm gonna come here and just kill all of them

he's like well what you bitches yeah well it'd be funny if i did it like uh we didn't say anything like the old talk shows of the 90s like well guess what guys go hard yeah walks out of the room you're like guess what guys we got a special guest coming in david goggins walks in and fucks you guys up like hey i didn't say anything but uh thank you everybody for checking out today's episode uh please drop us a comment on anything you found interesting today and um make sure you guys are subscribed if you're not subscribed and turn on all the bell notifications all that good stuff and uh follow the podcast at mark wells power project on instagram at mb power project on tiktok and twitter my instagram tiktok twitter is at i am andrew z and sima where you at what

you guys working on seriously like uh comment down below let us know what you are working on right now what kind of new shit you're trying to pick up build habit on comment that on the on the youtubes because y'all actually pretty active on Spotify, which is cool, but YouTube's where the comments are. And what we're going to be doing is we're making a Reddit community and we're also going to be making a discord once we figure that shit out. So yeah.

How do I find discord? Discord? Uh, right now. Is that through email? No discord. You have to download the discord app. Do I download it straight? We'll have the discord link below to the files on my computer okay now you're being a

fucking boomer uh at and sema ending on instagram and youtube what's a boomer only a boomer would ask what the fuck bro you're such a dad boomer at heart but i'm technically a millennial you know it's wild though let's talk at own yesterday about discord and it's the first time i felt truly old like i mean i'm not old i'm 29 but just the fact that i didn't understand i'm like this is who the fuck i've become the guy who doesn't understand an aspect of technology this was who i promised myself i'd never be it only gets better and see my ind on Instagram, YouTube, and see me on TikTok, Twitter, Mark. I'm at Mark Smelly Bell.

Strength is never weak. This week is never strength. Catch you guys later. Bye.