Mark Bell's Power Project - Simple Daily Exercises and Practices to STRENGTHEN Your FEET || MBPP Ep. 777

Episode Date: August 1, 2022

Mark Bell is out of town so the inmates are running the asylum today. Nsima Inyang and Andrew Zaragoza discuss simple and even passive ways of strengthening your feet to improve performance and get out of certain types of pain. Join The Power Project Discord: https://discord.gg/yYzthQX5qN Subscribe to the new Power Project Clips Channel: https://youtube.com/channel/UC5Df31rlDXm0EJAcKsq1SUw Special perks for our listeners below! ➢https://boncharge.com/pages/POWERPROJECT Code POWERPROJECT for 20% off!! ➢https://thecoldplunge.com/ Code POWERPROJECT to save $150!! ➢Enlarging Pumps (This really does work): https://bit.ly/powerproject1 ➢https://www.vivobarefoot.com/us/powerproject Code POWERPROJECT20 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://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 #FitnessPodcast

Bad Project Family, how's it going? Now, as you guys know, we have been talking about cold therapy for a while. Mark, Andrew, and myself, we all use cold plunge XLs since we're pretty big. But the cold plunge is amazing, and there are a lot of cold therapy tools out there. Obviously, you can use your shower. But the amazing thing about the cold plunge is, number one, it doesn't take up much space in your home or your backyard. And number two, you don't need to change your water, unlike other cold therapy devices, for six months to a year. It filters itself. Let's not even talk about all the benefits of cold plunging, like the dopamine release, how good you feel after doing it. And there's just the cascade of hormones that happens after you get in some really cold water.

It's crazy, and we love it. So, Andrew, how can they get it? Absolutely. it. So Andrew, how can they get it? Absolutely. You guys got to head over to the coldplunge.com and at checkout, enter promo code power project to save $150 off your very own cold plunge. Again, the coldplunge.com links to them down in the description as well as the podcast show notes. Pretty cool that you choked Mark out and kicked him off his own show. Did we? Did we choke him out? I mean, can you choke out that neck? Did we?

Did we choke him out? I mean, can you choke out that neck? That's actually a really good point. I don't know. That man has a very large, thick, veiny, dense neck. Remember that dude with the gigantic neck got arrested? Oh, my God. And Bo Hightower ended up working on his neck. What did they call him?

I just know everything was like, who's next? Everything was just a play on the word neck, and it was fucking hilarious. they call him i don't i just know everything was like like who's next like who's like everything was just a play on the word neck and it was fucking hilarious dog imagine going through life i'm just sorry but just like real time imagine going through life with a neck like that like first off it's great that he was able to make a he made a career out of just having a long ass neck he made money he's still making money off of that neck. But, I mean, it's tough. I mean, it was long, but if you look at me, my neck goes into my jaw. His was like, it went to his ears. It didn't.

It was fucking dope. How about the black dude? I don't know his name, but he would always pop up. People would pull up pictures of this black dude. That's the one I'm talking about. Oh, you're not talking about the white dude with the long neck you're talking about the black dude with that guy i think i think bo hightower worked on that guy too he worked on both of them bo hightower man he's killing it he's really killing it super smart but no that's the one

i was talking about yeah this guy right here hold on over a minute Hold on. Open image. Dog, this guy has to do jujitsu. He has to do jujitsu. It's just like, chokes don't work on me, bro. But like, if he did jujitsu, he would just have to like tie his arms and legs together so they can't get like stuck in the arm bar or something. He's like, all you have is my neck.

Good luck. If y'all don't know what we're talking about, it sucks. But there's this dude. Just Google black dude thick neck and it'll come up you don't know what else is going to come up when you man you're about to make a lot of people find out some just find some porn on their screens black man thick neck that's problematic cartoon of uh of like a big butt but other than that it's all clean hey yeah. Yeah, so we're good. Ain't nothing wrong with that.

Anyway. How was your morning, dude? Morning's good. Went and trained, did some legses. Did legs and a couple of other things inside the commercial gym. Did you cold plunge this morning? I did not cold plunge because. You little pussy.

Well, I've worked out, so I didn't want to cold plunge too soon after. Yeah, yeah, yeah. I might be a little bitch at the end of the day when i'm supposed to do it and not do it because it's been a lot it's been way more difficult to do it at the end of the day than in the morning for some reason at the end of the day maybe because i'm more awake i like i have um my brain's working so i can come up with way more excuses to not get in versus versus the morning where i'm just there and i say hey it, it's time to start the day. Let's just jump in there and then get out. And it just happens. Like, I don't even think about it towards

the end of the day though. You're comfortable. You're like, dude, I crushed the day. You know, like I don't need to beat myself up some more. But the thing is, it's like, when I do get out of it, I am so grateful that I did it. I never get out of it feeling that like that was a bad idea, right? Like I just said, even just like the way I said, I was like, I don't need to beat myself up, but it's so good for me. It's a state change. Like you can't go in it and come out feeling the same, especially like, you know, at 55 degrees, it's cold. You have it at 55. That's cold. That is cold. 56, but yeah, sure. No, no. You know what's funny, dude? At Asha, this this place that i go to uh this bath house they have a cold plunge in there and their cold plunge is always like 55 56 so when i go in there i'm just like all right it's cold but it is nice

it's cold but it's not like the cold plunge goes down to 39 i know and but still andrew why don't you do it because it's already it's's already a hurdle to jump over right now. If I make it colder, it'll make it that much more difficult for me to jump in. Everybody, I need you to DM Andrew or just if you can from this day forward. And Andrew, don't edit this shit out because I know you, you and your fucking tech wizardry. I need you to DM Andrew or actually don't DM him publicly. Do this. Go on his comments and just say pussy only just just

type in pussy 39 degrees only hey no all right uh no that's too inflammatory all right um uh what what is how do we how do we flame andrew into lowering that temperature because you've been at 55 degrees for a few weeks 56 for a couple weeks yeah okay you told okay you know what i know you're going back on your word i never told you you're gonna decrease by a degree every day i said i was but once so i'll just we'll go and start all over started at 60 almost died once i got familiar with the whole process of just getting in this damn thing i was like i think i can handle it 59 this feels great it just feels better than what i just experienced 58 oh this is a different cold plunge now my skin got pink it was

painful i didn't dive in dude got not got used to it but eventually it got comfortable with the act of getting into the cold plunge at 58 57 was a it was challenge, but it wasn't too bad. 56. Again, it was, it was like, you're going to take us through this, like the alphabet, bro. Like what are you? A, B, C. I'm just explaining that each time it wasn't like, oh, that was, you know what I mean? Like it was significantly different. All right.

Every freaking time, but no more so than when i went from 59 to 58 for some reason that one crushed me when you teach a child to swim do you put them on the the the shallow end initially no you throw them in the deep end just like any good parent does because they learn how to swim either they sink or they swim and they usually will sink and then you'll catch them and you'll help them learn to swim so just fucking sink i know and put it at 39 and the thing is too is is so i have mine outside and when it's a little bit colder or whatever outside i'm just i'm in there i'm like oh like this is gonna be really cold i'll get in and it'll be fucking freezing and then the chiller will click on which tells me that it is warmer than 56 degrees because it has to cool it back down. And I'm like, oh, you're such a little bitch.

All right. Yes. But you know what? What you were saying there real quick with doing cold plunges. By the way, guys, if you don't have a cold plunge, just take a cold shower in the morning. Hooverman's talked about this and quite a few people have talked about this. Like the dopamine release is still good. But the colder, the better, which is why cold plunging is so good.

And the cold plunge specifically is a really good cold plunge. But if you cold plunge after you exercise, after you do some resistance training, I mean, we don't, research has shown that it like really dampens inflammation. And when you do weightlifting in the gym, or if you're doing any type of muscle building exercising, you do want that inflammatory effect that happens for hours after you lift to help you build muscles. So it could be detrimental to cold plunge right after lifting, which is why I typically, I don't do it after I lift just to be safe, just to make sure that I'm maintaining. And you do the same shit, Andrew. You don't do it after you lift. So just keep that in mind. I think over the next few years, even Mark has said this, I think there's going to be more research to come out on cold plunging that kind of disproves certain shit.

But until then, we're going by what? We'll find the facts. Yeah, right now we're in the first, I don't know, couple months of learning about fasting where it's just like, no, I'm not going to do that. I'm not going to ruin my gains. I'm not going to do that. I'm not going to ruin my gains. But I think eventually we will hit a point where it's like, oh, all right. I guess it doesn't actually, you know, doesn't make us take two steps backwards when we're trying to take one step forward.

It might be like a quarter step backwards. But the benefits you gain from getting in and out of the cold plunge are going to way outweigh any of the negatives, if any. However, again, I'm just like, I don't know for sure. And, you know, I want to make some progress here and I don't want to do anything to, uh, you know, minimize that progress. So I'm just going to chill and do it at night or right when I get home from work. Yeah. And again, peeps, just take a cold shower. You'll feel so like the, if you stick in a cold shower for like a minute or two, um, the coldest you can get the, the benefits that we get from cold plunging, you're going to get

some of those same benefits and that's free so we want we're not trying to say oh the cold plunges this magical thing take a cold shower trust me like it doing that over time it's a good habit to build yeah so real quick because people might be a little confused um this is me and insima today mark bale is in dad no he's not oh he did this could be the worst podcast we've ever now mark is very much alive very much so he's running in new jersey right now yeah so he's out with the family so we just decided to go ahead and fire it up mark was just like yeah just tell everyone that Encima choked me out. And that was that. And Encima's on trend.

That too. But also, so that's why we're running the show today. And then Mark's going to be traveling again pretty soon. So hopefully you guys dig us enough to come back and check out these two-man shows. Or you hate us and you don't stay. And you don't stay. And you're only catching this on like a power bite clip on the youtube channel and you're just like hey what happened this podcast is going downhill fast dude i just but

like when i see that i see that comment a lot like this podcast fell off quick or whatever it's going downhill fast like i didn't know we were uphill i didn't know we were actually going no but we are going uphill thank you now i do want to say thanks uh thanks to all you guys because we've grown a lot within the past um within the past few years man like i think it was during covid we started going a lot i think we had 60 000 subscribers and then at the end of 2020 things just started blowing up yeah i remember it might have been the covid year but i remember and by the way peeps we will get into some really specific stuff for your feet this episode we're not just bullshitting

like there's a lot of exercises for your feet and we'll talk about it but you'll get a lot of good shit from this episode but anyway you were saying andrew i i think it was whatever that year covid was but we we were like updating instagram being like we're at 48 000 subscribers like how was end the year with 50 000 and then we start talking about dicks and then you know we caught momentum started having some amazing guests in-house and then next thing you know it's like a hundred thousand like oh you could have left the part where we were talking about dicks out because now like that's all we're known for because of penis well i mean technically well our penis grew because we talked about yes hey just shows how great men are penis penis cells spurred the growth

hey a penis started the world technically well or was it is this a chicken and egg situation what happened like according to uh fuck there's a twitter account that like just posts facts they said the egg came first. It makes a lot of sense, actually. They said it was like a mutation. So like another animal, are chickens animals? Laid an egg that mutated into a chicken.

But then my thing is like, okay, so then who did that chicken fuck in order to make another actual egg? Yeah. Do they fuck within their family to like make a weird mutation are we just all incest babies that's what i was gonna say is like so that's why like chickens are pretty dumb like god they'll peck the shit out of their own eggs until you put a rock there and then they peck the shit out of the rock and they're like oh that's hard i can't do this anymore oh you know it's chickens are dumb we're gonna get to the topic but back in the past people used to say me and my ex looked alike.

And every time I'd hear that, I was just like, is this going to be a problem? Yeah. So they say that you start to look alike because like your mannerisms, your facial reactions and that sort of thing. They start to like, you start to mimic each other basically. Cause like you're standing in front of a mirror, but that mirrors your partner. But it is, I know exactly what you mean. We had similar eyes and shit,

but you know what, you know what though? We did a 23 and me and luckily she was definitely one of the ones on the ship. And I was, I've been back there. No, no,

seriously, seriously. I was 99.9% Nigerian. I was in Africa. Like they didn't get us. And she was here. Like her ancestors were here and in the Virgin Islands. So there was enough split where if we did, we'd be fine with kids.

But hey, whatever. Yeah, yeah. That's good that she has figured it out. But it's also good that you're out of that room. Oh, yeah. And now we get to the topic of feet. Yeah, so let's do it. You know what's really funny, dude?

As we've been really diving down the foot stuff, I've been at home. I've been fixing all this stuff with my feet, the way I walk. We got the correct toes. And I've been with Sam, right? I've been looking at what she does. But the cool thing about her is she's never really focused on stuff about her feet but she's always walked since she was a kid she's always walked and i've looked at her feet and number one i don't know if i'm developing like a foot fetish i don't think i'm developing one but i think we all are i think yeah to an extent because like i look at her feet i'm just like

god like no no but but listen but listen you know, when Graham came now, now guys, this is, this is a lot of real shit here. Uh, when Graham came to the gym and we started doing foot stuff and, and, uh, yeah, there's, there's a video on it on YouTube with Chris Bell, Mark Graham, Tuttle, the barefoot sprinter and you too. And he was having us do like spread our toes and shit. I was able to spread my toes to a decent amount but i didn't have as much control as like for example my girl sam the way that she's able to spread her toes when when she did that i was like i want to am i salivating like yeah but anyway but you know that just shows that just walking you know walking a lot because she's someone who takes minimum 10 000 steps a

day is really beneficial for your feet. But also, obviously, walking the right footwear. But the thing is, is like when Graham came, it'd be crazy if you guys could see the difference in Mark's feet too. Mark's feet were literally like his toes were casted together. Like he couldn't really have much mobility in his toes. in his toes. But over time of doing more things, barefoot, wearing barefoot shoes, barefoot sandals, et cetera, and just connecting more to the feet, you're able to move your feet more, but then things like balance, even the way that you train in terms of the way that you move, all of that improves. So you have everything up chain in terms of like your knees, your back, all that stuff.

It can stem from the feet if your feet aren't healthy. And most of us, including myself, our feet weren't in the best shape because we wore shoes and we wore socks, right? That kept all that shit kind of glued together. Like, let me ask you this, Andrew, what are you noticing as you've been going down? Like you wear toe socks now, you wear Vivos and you have zero barefoot slippers what are you noticing in terms of how your feet are nowadays so i i haven't been wearing the toe socks as much just because i'm i just i'm so lazy sometimes dude like to put those things on it does take time and sometimes i'm just like i gotta get the fuck out of here yeah but um no so what like

right away what i what i noticed um when when i barely first first started wearing vivo shoes and then um kind of doing the goda stuff i forgot what we were doing we were shooting something in the gym and like i haven't been behind a camera in a long time but i used to get wrecked on these like all day shoots yeah i was just doing like bts stuff so like behind the scenes i was just capturing a couple things here and there but i was on my feet for like six hours that would put me like on my ass at the end of the day and when i got home i'm just like my back feels good this is cool my right knee isn't like destroyed my feet aren't sore like this is kind of cool because like what used

to happen is i'll start from the ground up my feet would be sore my uh right ankle would just get this gigantic knot in it and i'd have to ask my wife to like rub it out like it was a fucking rub it out uh she'd have to rub one out on the right side for me uh but it would be like it literally would be like another bone in there and she would just have to like try to massage to calm it down because it would just be fucking every time i take a step it'd just be like a loud like click i don't know what that is then going up my right knee would be just swollen and to this day it still it still bugs me a little bit but it doesn't um like prevent me from doing anything um and then my

hips i didn't know at the time were pretty jacked up but it would go to my lower back lower back would always be in pain um but like just literally everything and i would be super gassed yeah so now with my feet being straight my feet being stronger i'm kind of getting around that to where i'm just like oh shit like it's yeah it's like a little bit of a superpower because i'm like dude before i could i would get through everything but i'd get so beat up that I couldn't go home and still be me. I'd have to like put, you know, my feet in ice or something. Like I couldn't, like, I just couldn't be me anymore. Yeah. So now with this, it's like, oh shit, like I can still go. I can keep going. Um, this weekend I was at the state fair. Yeah. I walked for over six hours in Vivo barefoot shoes

in the fucking sun. Um fucking sun um the hardest part was that the pavement was dark so the sun was hot so like the heat would go through the shoes okay so i'd have to like keep moving and i'd have to find shade or else it would be like oh this sucks yeah but i got through that and i've been like totally fine you know so like let me ask you this andrew because i think you have some really you have some really good insight on this um how is the way that you walk changed because guys like this is really this is really important like you weren't you wouldn't have been able to do this a while back and i think everybody can relate to the idea of going somewhere and having to be like going to the mall going to disneyland or whatever and you're on your feet for hours and then you come

back and you have all this pain and shit right like i there have been times that i've gone places and like oh my knees are kind of sore and that's weird because i'm 28 years old like you know what i mean and that that shouldn't be happening but the way that you walk has changed and the you know this this is something that you can legit change right now or just right now in terms of the way you walk so andrew how's the way you walk changed yeah and then we talk about micro dosing too so you don't have to all of a sudden click and now this is the only way you walk because i fucked that up in the beginning uh so when when uh gary scheffler and ricky and then uh all the go-to coaches that were here uh initially when they first got here they

they showed us blade walking that's just what they called it but basically it was forcing me to catch my foot on the outside of my foot instead of like flat footed on my heel which is how i walked because i never paid attention to it when you say catch your foot on the outside of your foot when i take a step yeah instead of landing a heel striking land on the uh you have the term for it yeah the outside of the foot let me also mention this and i know there's there's a specific whatever name for the outside of the foot let me also mention this and i know there's there's a specific whatever name for the outside of the foot we could probably google it i know i'm like i think i've heard you say it yeah um but the thing is is like when you're walking in normal shoes you're able to heel strike and it dulls the impact so your body doesn't really feel your your body

doesn't feel how much impact that has but when you start to wear barefoot shoes or when you walk barefoot more because i don't i hate making like a a cost to this shit so understand like you can do this barefoot right um but when you start walking barefoot you notice you cannot heel strike as hard as you typically do because your body can't handle those types of shocks right and which is why barefoot shoes are so good because when you now go on a long walk you're adjusting the impact that you take with every single step and the impact is something your body's actually able to handle so then your knees your all your back all that stuff they're able to handle it so keep on yeah no absolutely and so what it does is that you create your own shock absorbers whereas before i do it even when i did switch to vivos i would still heel strike

and then you know like all that all that, I don't know. Force. That force is just going to travel upwards. And then for me, it landed on my back. But anyway, so I would do this, what they call blade walking. So basically landing on the outside of your feet and then keeping my feet straight. Now that is still a chore to this day because my right side definitely likes to go out. I was a driver for six years

so I would drive for like six to ten hours every single day right foot would just be on the gas pedal so just hanging out towards the right and it still wants to do that yeah but uh bringing that in and then also lifting my foot up I know that sounds dumb but um because what I would do and I'll try to simulate on screen here but is I would would take a step and on my way back, I would just drag it around. So I wouldn't bend my knee. I would just like swing it all the way around to get to the back. Oh, yeah, yeah. So I would land with my foot straight, swing it around, and then take the next step and everything would be straight.

And Mark's like, you're landing correctly. He's like, but you're not moving. He's like, your foot has to go straight back right now you're swinging it around i'm like really yeah and so i would step i'd bend my knee bring it back and then try to keep that heel out and then when i did that what i noticed was like whoa dude i am getting so much decompression in my back like it was insane how much pain relief i got just from not swinging my leg around. It was just like I couldn't believe it.

So since I've been doing that, I've been able to walk a lot more. It's not something that's like, you know, Stuart McGill is like, oh, all you do is walk and do the big three. I'm like, bro, but when I walk, like it hurts. Like I have to not do it as much, you know. And it's like if that's the only thing I can do, then shit, like this sucks. Like I'm going to, it's going to take me forever to get out of pain. Yeah. It's because I wasn't walking correctly.

So walking straight and making sure I pick that damn leg up so that way I don't like swing it around. Yeah. It's made me feel so much better. Absolutely. And that's what I do every single day. So like, you know, again, we're dudes. So we want to lift and we want to have reps and sets and shit.

Every time I go for a walk, every time I take a step, it's another rep. It's a rep to get better. Um, I do notice that when I go barefoot, it's a lot harder to keep my right foot in, you know, cause it doesn't want to drift out. Not sure why that is. Uh, it could just be because my feet aren't as strong as they should be or as a, as a they're going to be yeah um but you know when i do have my my shoes on my and these are still minimalist shoes i can really turn that that foot in and i can get my heel out and it feels fucking awesome yeah this like that i think that's walking is the biggest way to make some of the changes that you were talking about to your feet because those are reps that you're getting with every single step yeah and if you start to run cool but not everyone you know likes to run not not everyone that that's

their thing but i think like building the skill of running can also help um give you some of those impacts on your feet that you'd like another practice that's super beneficial is jump roping um yeah and you know it's hella funny i started I was jump roping for a while now, but Andrew Hooperman had, he had, what's his name? AthleanX on his podcast and AthleanX apparently. Cavalier. Jeff Cavalier. Yeah, yeah, yeah. So apparently he talked about, um, jump roping that podcast. So when I made, when I made a video about jump roping, people were like, oh, this looks like you saw that Hooperman episode with Jeffff cavalier you're jumping on a trend i'm like bitch we've been doing this down here all right it's cool that people are talking about because mark's jumper open i'm jumper open you're jumper open it's just another thing that we got to first

i'm joking before hooverman and rogan and then they made it popular they made it popular and then they took all the credit yeah no it's because it's because they saw it from us i mean hey we we started everything they follow don't you fucking hate those people bro who are like who they see something they're like i was doing that first i was doing that first uh those people bro the comments so i i posted the um the uh susan bratton clip yeah for when we were talking about Thrust in Time. Oh, did some guy was like, oh, I've been doing this. Hell of dudes. I was doing this back in the 80s.

Why do you need help learning how to do this? I've been doing this forever. Well, yeah. And it's like, how long did it take you guys to figure this out? I've been doing it forever. And I'm like, it took me 36 years. Fuck off. You know what I mean?

I don't care. Oh, you're not a sex god like me yeah sorry to come out the womb fucking just fucking railing people but yeah i do dislike the uh like i mean we used to call them hipsters back in the day but now it's cool to be a hipster so yeah all right is it still cool nothing being a well you see guys in man buns and shit like that's still cool yeah the hipsters the hipsters is kind of different now the hipster now still has the man bun to some extent but now they wear baggier clothing i see they were baggier clothing and um you know they're they're doing their, but we were talking about jump roping. Yeah.

Uh, jump roping is actually a really, really dope in terms of strengthening your feet because number one, it's pretty low impact. It's very easy to improve very quickly at jump roping. Like on day one, you're going to be smacking the shit out of your feet. On week one, you're going to be smacking the shit out of your feet. I saw you do it today. I did it today. You know, I smacked my feet today. But the thing is, is like over time, um, it doesn't take a long time to be able to get 20 jumps, 50 jumps, a hundred

jumps, 500 jumps, a thousand jumps. It doesn't take a long time to do that. And the, as far as jumping is concerned, a lot of us are strength athletes. A lot of people that are listening, train in the gym, or you do something like that, right? And you're not doing much where you're jumping, right? Or you're absorbing impact with your feet. But by doing the jump rope, you're able to just continuously, your feet, especially since you're jumping off the forefoot, you're getting that impact over and over and over and over and over again. That bouncy elasticity that is really, really good for strengthening the tendons and the ligaments of the feet over time. And again, you just have to, you could do this in your house. You could go to your backyard. You could take a break at work. You can probably,

some people could do this in their office if they have an office and just do like a hundred quick jumps. It's a really easy thing to add into your day that can, along with just walking with bare foot shoes or bare foot sandals or whatever, jump roping is one of those things that can really speed up the progress of how strong your feet get over time. And it's very low impact and it's easy to get good at quickly. Yeah. Do you do any of the, I'll say tricks, but like, you know, like you see boxers, how they work on footwork or yeah yeah you exactly like that do you do that or you just jump so like i've been messing with like i'll do like single leg hops like i'll do like five single leg hops five single leg pops the other side and go back and forth i'll go back and forth between feet then i'll just jump again but over time you

can you'll start having fun with it like you'll start doing the little fucking fancy thing to the side but again like when you start to go on single feet not only are you now working impact having fun with it. Like you'll start doing the little fucking fancy thing to the side. But again, like when you start to go on single feet, not only are you now working impact on that single foot, right? But then you're working balance impact when you're going from foot to foot, right? And as your feet get stronger, a lot of, a lot of people you're training, balance is the something that's in the back of your head. You don't really focus on balance because especially when you're doing something like a deadlift, a squat, you're rooting your foot flat on the ground and you're not thinking of losing balance. But when you start doing things on a single leg, jump roping on a single leg, now you're training that aspect of balance that may have gone untrained for quite a long time.

for quite a long time yeah well because if you think about it you know especially in the in the weight room right if anybody doesn't have sure feet meaning like if you're gonna go for a squat and your feet are moving around like you're fucked right like so we don't practice getting off of the floor it's always like how hard can i stay rooted um even on the field like especially like linebacker or linemen you know that are trying to push into the other guy or run through them or soccer on certain occasions if there's like a challenge or something but we don't do that enough you know like we have to always be like so like we're gonna be stuck to the ground and that's what happens with our ankles too right we get stuck yeah and we can't get out of it and we're like why the fuck does my knee hurt that's one of the big things that go to talks about. I mean, when we had that discussion with them, I was like, you know what?

That makes a lot of sense. Why maybe you don't want to be doing, if you're a field athlete or sport athlete, why you don't want to be squatting with a barbell on your back. Or you don't want to be deadlifting from the ground with your feet planted in the ground. Because in sport, you're going to be on the balls of your feet a lot. In sport, when you're flat-footed, you've lost. A guy is going to – if a guy is coming past you and you're on your heels, you can't change direction quickly. If you're going at a – if you're a basketball player and you're going at somebody, you're not going to be on your heels. And as a defender, you're also not going to be on your heels.

You want to be on the balls of your feet. So there's aspects of that that doesn't translate well with lifting, which is why. And something that I've been changing in terms of the way I lift is I've been doing a lot of my lifts on the balls of my feet. So Mark has mentioned this before. And if you have access to a sled at your gym, push the sled on the balls of your feet. That's one of the fastest ways to strengthen your feet. If you have like a tank or any of these awesome sled tools, you can push them just back and forth and then you could pull them back and forth

on the balls of your feet, not going flat footed. That will strengthen your feet very, very fast over time. Yeah, and that's what I like about a lot of the stuff that we've been doing, but especially for myself I like about a lot of the stuff that we've been doing, but especially for myself, like I don't do the hand foot glove, which by the way, people is not an actual glove that you put on and you put in between your toes. It's just, this is my foot here. I'm putting my hand up and I put my other, my hand through my toes. That's a hand foot glove. There's not an actual glove oh yeah i saw the comment

sorry we didn't didn't clarify but um i'm not really doing that i am doing the toe spreaders um i'm currently not jump roping i will when you tell me to like and we're just in the gym like hey try this okay fuck i'll do it by the way as far as the jump rope's concerned uh we are not sponsored or anything but really good ropes are cross ropes they have. If you go to crossropes.com, they have really great ropes, weighted ropes, speed ropes. They're high quality, right? Very high quality jump ropes. So, I mean, you can always just go to Walmart or Target and get the jump rope you like. But I would say if you want to have some fun with it and you want to really have a good jump rope to jump with jump with go to crossrope crossrope.com got it yeah yeah yeah i mean it does look fun i mean

it is fun i should say uh let me put it up on screen but um it's just one of those things that like i haven't done this shit since elementary school and like i'll i'm totally be totally honest like when i grabbed it i'm like dude i hope i don't look stupid you know what i mean like it's it's not a bicep curl it's you know it's a fucking jump rope and it's something that we all know that we've all done but it's like oh shit it's been like 38 years or whatever you know it's been forever so uh you know it's fine and once you do it it is literally like riding a fucking bike. Like you just, then you're going to be like, I wonder if I can do a double.

And then you crack a toenail and you're like, Oh, oops. I love, I do. I love things like the jump rope. I love things like even we'll talk about some like fascia release shit, but just like this,

I was you doing this underneath the table. There's no barrier to entry. You don't need to go to a gym to do this and reap the benefits. And if like, that's one thing that we've been getting on a lot, like things that you can do just outside of the gym, pretty much for free, that's going to give your body massive benefits and jump roping. If you, again, you could go anywhere and jump rope, you can go outside, get some sun and jump rope. And it's, it's the easiest thing you can do. You could literally just do 50 to a hundred jumps and that's beneficial for you. Right. Cause get the heart rate up.

Yeah. Think about this dude outside of, okay. Walking and maybe some of you guys do a lot of sports and stuff, but for those who just like just lift, right. How often are you doing that? How often are you? You're not, you're not, right? But once you get a jump rope, you've now probably increased the amount of times you jump by like a hundred, right? And think about this. Over time, you don't use it. If you don't use it, you lose it, right? So as people get older, they lose that explosive ability. They lose that ability to jump. They lose the ability to sprint. But just having a rope with you can allow you to maintain that ability into your elder years. Like it's a simple tool that has just crazy fucking benefit.

Yeah. And I'm going to get one. I got to get one. Carry it. Yeah. Let's fucking go. So what I was getting at before that was like a lot of the stuff that I'm doing is just passive. I'm wearing Vivo barefoot shoes every day, everywhere I go,

almost to my detriment because there's times where it's like, maybe I should be wearing something a little bit thicker if I'm going to be walking for six hours, you know, like that could. But you weren't in pain, didn't bite you in the ass. It could have though, you know what I mean? Cause like towards the end of the night, like I couldn't, like I said, I couldn't get my foot to turn in when I went barefoot. But it just like, it could have gotten bad. You know, I think like we should also recognize that like, hey, maybe I should wear more comfortable shoes. Absolutely. Or more padded shoes when the occasion.

When the time calls. Yeah, exactly. When it calls for it. But yeah, so like I'm doing that. I'm like right now, I'm currently, the way I'm sitting in this all kind of kneeling my feet are like my toes are in the ground and my heels are up and out so like small things like that I'm always aware of like where my feet are now versus before it was just like what's the most comfy position I can get into yeah and unfortunately through bad habits it was like it would be

duck-footed or you know just being lazy with everything so it's it's things like that and then like what you said it's like oh i'm gonna go push the sled um for my whatever like finisher for my cardio for like a get a i know it's gonna sound weird but like a chest pump by like pushing it and keeping and going back and forth but actually what i'm doing is i'm strengthening my feet because i'm stretching them out i'm getting on the balls of my feet. I'm like really stretching my toes out. So things like that where I'm not even thinking about it, because if I think about it, sometimes I'll probably like, uh, I don't know. It's like, uh, like, do I really need to do that? Like, eh, I could probably get away with not doing it today or whatever. But if it's just something I'm already doing, kind of like a habit, uh, it just

happens automatically. Yeah. Yeah. You know, let's talk about the, you mentioned the passive stuff that you can do for your feet. Obviously, you know, I think that the toe socks, we've talked about toe socks on the show, but toe socks are one of those things that also decrease the barrier of entry in terms of doing stuff for your feet. Because if you're at work, right, if you're at work and you're sitting at your desk or you're standing at your desk um not all the time do you want to take off your shoes and your socks and there's a ton of different types of toe socks on amazon but if you take off your shoes now you already get you have access to your toes and there are certain things that you can do like this is not a good example but like i think that you can get any type of

small resistance band this isn't a good example i'm showing this on camera because it's like think of my thumbs as my big toes right and think of these as my other toes with a small resistance band i think slingshot has some of these and then you can get any small resistance band on amazon you can legit just like pull your big toe right against that resistance band on that side this will help the strength of the big toe on that side and you can pull on that side and you can literally do this while standing at a desk while sitting at a desk super passively not the greatest example but i cannot find one of those tiny resistance think of a slightly bigger rubber band yeah gonna connect between your big toes and then you just start ripping them out. And that will help with the tendon strength of the big toe. And we've talked about how the big toe is really

involved in terms of your glute activation when you're doing, like if you root your foot into the ground right now, like, you know, like you're rooting your foot, you feel your glute activate. Now try to pick up your big toe and root your foot. Pick up your big toe and root your foot, you feel your glute activate. Now try to pick up your big toe and root your foot. Pick up your big toe and root your foot into the ground. You don't get that glute activation, but plant the big toe. Now you have that. It's much easier to fire. So the big toe links to the activation of the glutes and you do want to strengthen that tendon in that area. So those big toe pull-aparts are a very good thing and you can do them at your desk but toe socks decrease that barrier to entry that makes sense i'm gonna start wearing them before

you move on but what you were saying about like the uh the glute activation so when we were at the state fair i was just like standing there balls on my feet and i would even get on my toes but my heels were i wasn't over exaggerating but they were definitely out so my pigeon toed for people who can imagine or that want a visual okay and I stood like that felt my glutes like okay they're they're on and then I went duck footed and they just total saggy pancake butt same and then the hips fall forward yes yeah and so it's funny because I was like babe check this out I'm like here touch my butt and then I did it and she's like oh I could feel could feel it. I'm like, yeah, I know. That's dope. She's like, yeah, keep doing that. I'm like, okay, fine. But it was interesting because I'm like, you know,

as somebody who has a hard time getting the glutes to fire, it makes sense because I've been walking duck footed my whole life. Just doing that, I'm like, whoa, what a difference it makes. So if you guys want to try it, yeah, just stand on the balls of your feet. Try to get your heels out a little bit. Keep your feet close to each other because we always go way too wide. But do that and then kind of straighten out your knees. Don't go locked knees, soft knees, but don't be lazy. And you'll notice that your glutes turn on. It's like this is interesting that I've never done this my whole life.

Yeah. PropRoger 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 shit like a lot of these other barefoot shoes. Andrew, how can they get them? For the best barefoot shoes on the planet and they also look really, really good, head over to vivobarefoot.com slash power project at checkout enter promo code power project 20 to save 20 off again vivo barefoot.com slash power project promo code power project 20 to save 20

off links to them down in the description as well as the podcast show notes let's go ahead and get back to this podcast and for those of you that might if you are duck-footed right understand that like andrew you were duck footed, right? And now you have changed the way you walk. You've changed the way you move. So just, just because you are that way currently, it takes time. Don't expect things to just shift quickly, but you can change the way you walk, change the way you move. You can improve that. That's not just stuck. Cause I think when, when we think about stuff in the gym, it's really easy to understand like, okay, the weight on the bar is going to go up over time.

I'm going to get stronger. I'll see that, right? But the way that we move, that's kind of harder to conceptualize if like you are duck-footed and you do walk a certain way. You're like, I don't have to change that or I can't change that. That's just the way I am. Like, nah, you can change that, bro. Yeah, that and then also like the ankle mobility. Dude, you should pull up a video okay so what which one um just the general go to warm up that you

guys did i think the go to warm up as you'll you'll probably be able to talk about the go to warm up is really good for the foot and especially the ankle complex it really unlocks the ankles and for most of us even for myself the ankles are pretty stuck but when you can get some mobility in your ankles that just won't help the way you move that'll help your squat that'll help your that'll help everything so if you can add aspects of that warm-up into your day your ankles over time not immediately but your ankles over time will unlock yeah and then you know mark has mentioned like hey if it's hard to get down to the floor, like you should,

you'd have a lot of things to address. Um, but like for me now, like getting up and down off the floor is pretty easy. And a lot of that strangely, strangely enough is because of my ankles, because now I can actually move. Like I am very,

very close to getting into a deep ancestral squat and just hanging out there. Shit. That's awesome. I am almost there. It's going to take me, I don't know, another year to like to sit there and be like, cool.

It is extremely impressive with Ricky who's six foot four, right? And he literally just hops in. Like he looks like Kelly, like Kelly Sturette can do that. That's what Kelly Sturette does. When he hops into that squat and he's like talking about it, he just hops into that perfect looking squat. Ricky's there but he's six four you know super lengthy and that takes away

the excuse he's got the uh super long uh like femur and like all the excuses that like tall dudes give when it comes to like not being able to you know get down and squat correctly but i'm almost there and a lot of it well i'm gonna say all of it is going to come from these go-to warm-ups. So let me play this one here. So this is just the child rocker. So this is what we like start with initially. So Bam over here obviously is doing it like, I mean, that's, I'm kind of there. I don't, I just, my right side is still locked up, but it's almost there.

Meanwhile, Mark, he still has a ways to go but he's gotten a lot better since this time wait is this what is this this is day one this is supposed to be the child rocker child rocker so that's just when you like sit on your uh basically sit on the back of your feet so it looks like i laugh at the child rockers just looks like bouncing on a dildo bro oh it gets so much worse when gary was here i was so fucking childish like when he was showing us it and he was bouncing up and down i was just like dog i can't keep a straight face now yeah imagine doing that in a commercial gym where people do not understand these things all right so hey that's your choice that's that was your choice to go into a commercial gym and do

this shit that's me with my ass straight up in the air as people are walking by just being like what is going on here and then i got my chakra bracelet on so it's like not helping the cause but full hippie brother full hippie and then i got the hoochie daddy shorts on too oh yeah and then i don't touch barbells so they probably think i'm like super gay but anyway this very simple thing is going to unlock your cankles and then also if you get your heels out it's just going to help you like not be duck footed because what position here is super important yes yes yes yes yes yes but uh let me see if they do it on this one where no oh actually you know this is another one that i don't even do this one but it's fucking dope or is it i know it's here somewhere here it is so when you're talking about like unlocking your ankle like so this is going to teach mark

to keep his inside ankle bone uh high um and it's just really like what you really need the uh the ankle mobility to to be able to do that but um it basically here you're cornering as they would say but then you're putting a little extra oomph on it so that way you can really open up that ankle that shit's hard i can't even really do that one correctly still and i know a lot of like even when goda first came here there are a few things i was skeptical about but one thing that i was really impressed with was the focus on the ankle complex. Because now when you think about when you're walking and it's, it's, it's very easy when you get tired as you walk to let your, kind of like your arch collapse, right? So, so when you take a step, let's say that you take a step and your arch is

collapsed, you collapsed and you're on that arch, what also happens is your knee also comes in slightly. And what can happen with a lot of people is every single step that they take has a collapsed arch. What this does is it unlocks your ankle so that you have more ability to, when you take a step, you're now on the outside of your foot. When you're planting, you're on your heel, the outside of your foot when you're plant like when you're when you're planning you you're on your heel the outside of your foot then you'll drive off of like i think it's your your second and big toe you'll end up driving off of those but you will not land flat on your arch right so that allows you number one i'm a person who had literally i was flat-footed um and when

you would do when i would like go and do my footprint thing for the orthopedics person, there was no arch there. I now have an arch because the way I move and walk has changed partially because now my ankles are opened up and I can walk differently. Um, so these things will help with that. Yeah. We have a mutual friend that, you know, says that he has flat foot flat feet because his parents had flat feet and like his whole family is just a family of flat footers yeah um but like this dude can really get his fucking feet out there um it's just interesting that you that we didn't know you could just reverse this oh absolutely yeah this so this is another one

um i don't know who this guy is but shout out to this dude um so this one what the fuck is this one called this one child rockers all the it's like a child rockers right side to side rockers oh okay oh okay okay so you're kind of in that same child rocker position but you get up off your butt and then you're just going side to side like you're running yeah again i feel awesome doing this in a packed commercial gym people have no idea what i'm doing but what sucks is we can't see the the back of this guy or actually look at that he must be listening so see how his ankles he's kind of smashing his ankles and opening those up even more um i don't do it that far back the way he's doing it but what it will do is that it's going to force again your if this

is my feet it's going to force that heel to go out even further you know like as you go to the side it's pushing that heel out and down which is just like kind of twisting your ankle but it's these things that i've been doing every day that's helping me get down in that squat yeah how cool is it going to be when i can just chill out down there and for for people that are like having problems feeling some of this a tip that helped me out in terms of unlocking or like really feeling it in my ankles or some of those movements in my ankles was I was really focusing on my big toe initially. But when I focused on my second through fifth digit or my second through fifth toes and focus on keeping the load and the weight there, I felt a lot more in my ankles. And even when you walk, you don't want to, because I think there's a slight,

everybody walks differently, but there's a slight confusion when people think, okay, drive off the big toe. But when you drive primarily off the big toe, that, you know, you will collapse your arch a bit. But if you drive, like you drive off the second through fifth and the big toe is still on the ground, but it's not the only thing you drive off the second through fifth and the big toe is still on the ground, but it's not the only thing you drive off of, your ankle bone won't go low.

You won't have that. It's just a location. You don't have to go to it. It is what it is. But that will help when you guys do some of these warmups and you're trying to open up the ankles. And I think this is, again, this is another thing that you could do at home. You can do some of this when you guys do some of these some of these warm-ups and you're trying to open up the ankles and i think this is again this is another thing that you could do at home you can do some of this when you're watching tv i know it's a lot to think about you want to relax but now you have to do a little thing but these things can help unlock the foot unlock the ankle um and it's it's very simple

to add in yeah and then so like the last one that i would say is you know i mean we i do a couple different ones but the last one that really, really helps with that foot strength and ankle mobility is the child rocker with the toes tucked in. Yeah, that is a good one. So instead of being flat on the top of your feet, you're actually tucking your toes in. So it's, you know, you're kind of, yeah, like I said, just stretching out them toes. Tucking your toes. Tuck them toes. And then so you do the same thing. You balance like if you're balancing on a dildo. And you just get those same reps, almost the same look and feel because your heels are going to try to push those out as far as you can. So doing all those has just, I mean, it's completely changed the foot game for me for sure.

Yeah, yeah. Yeah, and then as far as like, yeah, watching TV, that's another passive thing. Like I just sit on the floor. As far as watching TV, that's another passive thing. I just sit on the floor. So the whole time, I'm hugging one knee as the other one's down or sitting on a crisscross applesauce or in SESA. All these things. It's sort of like once you, I don't know.

I don't even drink anymore because it doesn't help me at all. So when I sit on the couch, I'm like, ah, this isn't helping me Like I don't even drink anymore because I just, I, it doesn't help me at all. Yeah. You know? So like when I sit on a couch, I'm like, ah, this isn't helping me. I feel you. Is it helping me like relax?

Yeah. You know, is it helping me like, um, get into a comfortable position? Of course. But is it helping me overall? It's like,

no. And if it's not, then it's probably because I'm too damn tired and I just need to go to bed. There are some people that go the extremes. I think, uh, Corey, what's his name?

Uh, Corey. Mark went and visited him in Texas. Kyle Kingsbury. Kyle Kingsbury. Kyle Kingsbury. Kyle Kingsbury doesn't, I don't think he has normal furniture. No, he doesn't. He's my inspiration. Yeah, yeah, yeah.

You know, you could go extreme and go no furniture, but I do like sometimes sit on my couch. I'll sit on the floor and get work done. When we're relaxing though, I'll be sitting on the couch um but yeah i think that like when i get work done here i'm always sitting on the floor right now what i mean so there there's there's you you can you can be normal with this shit too you don't have to you don't have to go crazy but you can go crazy you should go crazy should i call it i feel i feel like i'm being very offensive by calling it crazy it shouldn't be crazy not to have couches well it's just it's just normal for us we're so luxurious down here in the united states like we we really fucking are bro like think about it like oh i'm

gonna sit on this padded seat in front of my big screen tv chill it right that and also places also though i'm like i don't even mess with that couch i sit on the floor like oh like on the carpet like on your thousand dollar rug i have that carpet and then i also put like a really like a squishy pillow like it's it's you know it's it's not a couch you know what i mean it's not a couch i'm badass it's not a couch but really it's like oh you're not actually on the floor you know it's like fuck yeah no it's so funny that this is so weak yeah bro but i do find it really funny how you know we we talk about this stuff right and it is really beneficial but we're just like we're just trying to live like cats who are like who who don't have anything because they they do

move the best like the people who don't have all this shit that we have here in the u.s they they just move better they got better teeth they do have better teeth better movement why don't they have to get their wisdoms removed i wonder i wonder if it's because they're not fucking chewing pureeing everything but um dog okay other passive stuff because we talked about uh sitting on the floor that's beneficial in a lot of ways uh this mini resistance band is good for the big toe pull apart having a lacrosse ball you can buy this cheap on amazon this is the kiba brand right it's like two for ten bucks yeah two for ten bucks but i literally like i had this underneath the table, smashing the fascia on the bottom of my foot with it. Cause that'll help loose. Cause a lot of people have plantar

fasciitis, which is like a calf foot problem. And you can smash this on your feet, your calves over time that can go away. Um, and it's again, something you can do at the office, something you can do at the desk. It's not, it doesn't, there's a very, very low barrier to entry with that. Um, and it's again, something you can do at the office, something you can do at the desk. It's not, it doesn't, there's a very, very low barrier to entry with that. Um, along with that, there are like, you could be doing something like the big toe thumbs up. We've talked about that before. So let's think about, I can't put my foot on the table, but think about my hand as a foot, right? You'll just focus on picking up the thumb would be the big toe, picking up the big toe, right? You could do that for a few reps. Then you could focus on keeping the big toe on the ground and picking up your other four toes, right? And keeping those on the ground. We could probably pull up a video here. That's a really good exercise. There's another exercise that you could do called like, I think it's foot crunches. So it's exactly as it sounds. Imagine that my hand is a foot, right? And you're just squeezing your foot as hard as you can, squeezing those toes in and then relaxing, squeezing those toes in and relaxing. It may seem odd, but you are activating

all those muscles of your toes. And for most people, you know, up until this point or up until the point that they started paying attention to barefoot type shit, their feet were literally not doing anything. They were just walking on their feet, but they weren't focusing on moving the digits, right? So now it's almost like if your hand wasn't a cast for a long time, like years, and it comes out, it's like this, right? You got to bring blood flow and activity back to that limb. So that's what you're doing with big toe crunches. You're squeezing and you're letting go. That will help over time. Over time, you're going to notice like even, I think you probably noticed it too, Andrew, but my toes are never still now. My toes are like always doing shit during the day. No, I need to get better at that, but yeah.

Yeah. There's another thing you could do passively again. Imagine that my hand is a foot. You can go on the top of your foot and stretch the opposite way. That feels so good. It feels great. But you don't have to limit doing this to when you're at home or whatever. Like you can literally just smash the top of your feet, right? Go back and forth. Then go on the other side.

And you can do that back and forth. Another passive thing that's really, really good for your feet. I think once you have kids, you'll probably get rid of couches. Oh, you mean just like building bad habits? Yeah. I talked to Sam about this. You're right though. One thing Gary said, he was just like, if you have a couch and you're sitting on it, your son is just going to think that that's okay.

And I'm like, ah. So that's another huge motivator for me not to sit on that fucking soft squishy comfortable couch yeah yeah you know what i mean sam had this conversation the other day i was like you know we do have kids one day we need to be sitting on the floor more like we can't be sitting in the couch because like the kid is gonna also want to sit on this couch and like yeah we want that motherfucker to develop well. So, and then, so like, and as far as like building a bond, like, dude, when you're down there where, where they are like, dude, my son, he fucking loves hanging out with me. It's the best, like, it's the best feeling ever. Cause I'm always down there at his level. We're always just rolling around. It's incredible. It's a super

cool feeling. Uh, in regards to like the feet though, they need to make a penis pump for the feet to draw blood into the foot. So that way I don't have to crunch as hard. I think maybe we could figure out an attachment for the penis pump to figure out how to do that. I'm just thinking about the mechanics. mechanics like you would need a large enough tube that could potentially like cut off blood flow uh like maybe from maybe from the calf squeeze enough and then suction blood into that area could work uh for anybody wondering about the penis bump that shit works first off it works yeah we've gotten a lot of comments from i love how like because there are a lot of people who are like oh that shit's bullshit it doesn't work the amount of comments

from dudes that were like oh shit i started using it and like oh wow it actually made a difference i'm like thank you for actually trying this shit hey if if us talking about a penis pump can help one dude's dick get big or bigger bigger bigger at the end of the day you know you don't have to have a massive hog to have some fun you could have a good mouth if we're just being totally real like just learn cunnilingus or or or you know you're gonna do that whole like who was it that was like i don't eat box his name was dj khaled you remember he's like really yeah dj khaled he went viral for it was like a few years ago because he's like i don't do that i'm a man that doesn't do that as a man you shouldn't you shouldn't eat you know he boxed okay like nah man you're tripping give and take i don't you know what i don't understand how could you expect to get some you know as a man if you don't give a little you know

it's a give and a take but it's a give and a take but like i mean it's fun for me so i'm like it's a win-win you know though oh god and then dj okay this is gonna be really mean like oh oh what are you about to do like okay like you don't eat that but like everything else oh man you choose to just eat all day long but this is the one thing you choose not to eat mr callan this is where you draw the line i'll eat everything but i won't eat that like what the fuck did he say anything about ass i don't know well if he doesn't do that that he definitely stays away from the from the donut hole he doesn't he definitely doesn't but starfish starfish anyway back to feet back to feet um so yeah there's we talked about a lot of passive things that you can do active things that you can do in the gym obviously like

as far as footwear we've talked about uh vibrams are really good mark rocks his vibrams a lot i use vibrams quite a bit we have a code code for that. These are the Earthrunners. You know what's really stupid? Why I'm so stupid. For a little bit, I was like, damn, man, these Earthrunners stink. And I just kept wearing them for like a solid week. I was like, oh, I hope people can't smell it. I never – the only thing I smelled is just like that one day where you were like, I need you to put on more – or no, I asked you for it. Yeah, it was post-workout.

To take another dude wipe shower. Yeah no, I asked you for it. Yeah, it was post-workout. To take another dude wipe shower. Yeah, yeah. Thank you for that. I had to be that friend. It's really good to have friends that'll call you out when you're not smelling good because there are some people who just be like, I don't want to be mean.

Like, no. If a motherfucker smells, you need to tell them they smell. But you can actually, I washed these Earthrunners off. I used like a scrubber and I cleaned it and now they don't smell like, they don't smell horrible. But Earthrunners are really good sandals. If you're looking for barefoot sandals, that'll have no woman ever be attracted to you ever again. Same thing with Shama sandals, S-H-A-M-M-A. Shama sandals, another great sandal for having no woman look at you.

But it's great for your feet and that's what we care about and we're faithful men yeah right we're already we got that covered we don't need women looking at us no but right also like i was just thinking about this like um if i if i was single and i knew what i know now and i think a chick and i see a chick that I might be interested in. If her feet are out, I'm like, no way. I cannot. I cannot procreate. Bitches from me. I can't procreate with this with this woman.

She's going to show my son how to. You know, I mean, like, it's just I'm going to like that bloodline needs to stop right there. Andrew, this is the savage. Guys, these are jokes. OK, these are jokes. Okay, these are jokes. This is not serious. It would be something I would put into consideration, though. Dude, if she is super duck-footed, you're not going to be like, what's that all about?

Bro. Oh, my God. Oh, that's dog, that's just mean. But what if her feet are straight and she has thick wrists? Oh, yeah. Honestly, straight feet, thick wrists, I'm starting to blush back here. That's what I mean. I'm really starting to blush back here.

See, it's things that you would, I mean, I'm good. We're set now, but I'm just saying if in an alternate universe if i'm single yeah i would that would i would take that into consideration but you know it's so funny doug like in terms of the shit that like we're doing now and and people you know like uh if i think y'all should really get some barefoot sandals i those are my daily i'm wearing earthrunners every day i should really get some barefoot sandals. I, those are my daily, I'm wearing earth runners every day. I'm going to get some shamans too. I'm be wearing those every day. Um, even though they don't look normal,

like most people are wearing flip flops. Most people are wearing the, the J's or whatever. Like, man, my feet are getting stronger, dude. And I just think it's funny how like,

I wonder if, if, if the hurdles that a single man must go through like i'm just it's just like we're talking about this and for some of you bros that are single in the audience you're like god damn it like i can't even fucking look normal now right yeah right but hey are you do you want better feet or and a stronger body or do you want a relationship fuck i want the feet and the body so this is another chicken and the egg type thing like if you get the strong feet the strong body then you'll get the strong relationship you know my girl could be there my girl didn't find because my style

it's straight up i'm i i'm not a style king right okay i'm not i'm not, you know? Yeah. And actually, you know what's funny? When I started wearing Earthrunner, she's like, great, another thing to just make you look horrible out there. This is perfect for me. Oh, no. So, I mean, ladies, if you have a man, buy him some Earthrunners. If you don't want women to look his way, and honestly, for women, I don't think it makes a difference. No. Women wearing, like, God, women are so lucky.

It's just like like you guys could wear anything and it's just like for those diabetic shoes that we pulled up when we had anya like those are i really got to call them the diabetic shoes we got some diabetics in the audience that's what they were called actually i think they are called yeah i don't fucking know um but yeah yeah i mean yeah i don't know i I think we can make some of these hippie, nerdy-ass sandals cool. I think so. I don't know. It's just going to take a handful of us.

It's going to take a decade. A decade? A solid 10 years. A solid 10 years. And then this is going to be the thing. That's what they'll be like, oh, do you remember two decades ago? We heard that on the Power Project. What's after Gen Z?

I don't even. I couldn't tell you well someone in the comments is going to tell us that's what that those guys are going to wear because you know it's funny baggy clothing's coming back yeah but the the jesus sandals haven't made a return but i think the jesus sandals are going to make a return with the next i think so with like the shoe game though i think that's like kind of sacred at this point because like people love their jays people will go nuts over Yeezys. I've never quite understood it.

I do still cherish my Jordans, but I don't wear them. You know, like I just – they're just kind of there for looks now. Yeah. Other things that you guys can be doing. Andrew mentioned it, but another passive tool is the correct toes. I wish I mentioned this when we were talking about the lacrosse ball and the small resistance band, but the correct toes are another passive thing. And a lot of people ask, what are the best toe spreaders, right? I think we can look at toe spreaders from worst to best, but there's really none that are bad, just some that are really good. The correct toes I think are really good. Yeah, they're $65. Okay. So they're more

expensive than the toe spacers that you will be getting from the company toe spacers or any of these other companies, but the correct toes, they're, they're quality. They're going to last a long time. You can rinse them off.. They're hard. So what I like to do when I put them on is I squeeze my toes onto those correct toes while I'm sitting on the couch or just chilling. And that's another passive thing that you can do. Mark walks around the house in those things. And a cool thing also, if you did want to take a walk in those for some reason, you could wear those in your barefoot sandals. So the correct toes are the ones I would go for. But Toers makes one that's less expensive you know and it doesn't break the wallet i know amazon has a bunch of toe spacers is uh the ones that you just mentioned do they

have like this so the reason why correct toes are like quote unquote the best is the the big toe and the middle toe has the most space because that's correct or whatever the two in the middle kind of no one gives a fuck and then the pinky toe is again a little bit further apart than the middle ones so the other ones do they have that too or are you not sure they don't they don't because i have toe space and again toe spacers and those other brands are not bad okay because i mean i got a pair of toe spacers. They're not bad. They're good to help bring space between your toes. But I don't think any company has toe spacers that are as good as correct toes and they're not, they don't sponsor us. I bought my correct toes. You know what I

mean? So I just say, if you want to get the best ones and squat university, Aaron Horshing, he's the one who put us on these correct toes. And when I got them, I'm like, God, these are better than all the other ones I have. So they're a good one to buy if you're going to buy something passive that can help bring back space between those toes that are currently stuck together. Yeah, the ones that I have, because I didn't know anything about Correct Toes either, they're a little bit too squishy. So they're not going to spread it out too much, but they do help with the awareness. And it kind of does give you something to push out on. Kind of like the hand things that you have. Oh, yeah.

Extensors or whatever. I'm going to mention it because someone's going to ask. These are Drop Sky Finger Extensors from Amazon. Help with extensor strength and shit. But anyway, keep on. So it's kind of like that. It's just something that's there. Like again,

it's almost like having the toe socks. It's just something that's going to help you with awareness. That's going to keep you, you know, moving a little bit, but I do wish they were a little bit tougher. So I'm going to have to get some correct toes also. Absolutely.

I keep like kind of, I don't know, lagging and like hoping that I can find something cheaper on Amazon, but like they don't exist. Yeah. There's $65, but again,, but like they don't exist. Yeah. They're $65, but again, they're worth it. I bought a pair for myself. I bought it here for my girlfriend and I dig them quite a bit.

I think you will dig them too. Yeah. Can you like, can you comfortably wear those like, I don't know, a couple hours? Yeah. Yeah. Okay. Yeah. Yeah.

Yeah. Yeah. Like again, and they're, they're great because like what I like to do is I'll wear them. I'll walk around the house and I'll squeeze my toes against them. You'll notice the tendons in your foot just really flare up. When we're talking about all this, understand the changes in your feet, it's going to take time. I know some people think it's like a fad or whatever, but I've seen foot transformations, bro. Anya's foot transformation.

Todd Duffy. Todd Duffy. He's this fighter. MMA fighter. We've been DMing back and forth, and he told me once he started wearing Vibrams a few years ago, he hasn't gone back. And his foot, the way his foot changed is wild. My foot has become more muscular, and I can see the tendons in my feet more. The activity in my feet is quite a bit more.

So this isn't a joke, like I know, you know, we pick up quite a few things here and there, uh, and we, we start new habits, but the, it's the long game with this. It's the long game for strengthening your feet, changing the way you walk, changing the way you move, because it's going to, you're going to have so much less pain. That was a really odd way to phrase it. Down the line, so much less pain. So much less. So much less. You're going to have so much less pain down the road as you slowly make these changes.

Too bad we already have that in the process, but like think so much less. Think so much less. Oh, God. think so much less oh god but i'm trying to think like we do get into some some like fringe i'll call it stuff but like i i can't think of anything where i was like i don't do that anymore yeah no seriously dude you know that i think that's that's a really cool thing too is like we have all all these people come in right there are some people that i see comments are like oh you guys are on another fad or oh you this is just the new flavor but it's not because like you know all of us have different goals you have a goal of moving better being better better athlete being in less

pain mark wants to be able to run um move well be mobile flexible coming from power lifting i also want to move really well for martial arts i want to to be super flexible. I want to be able to do crazy calisthenics stuff. Trying to be a champion. Yeah, pretty much. Right. Exactly. But also with all of that, the thing that's going on, and I think all of our heads is we're thinking 20 years down the road. Like we're like, okay, how are we going to be when we're older? Because we've seen how certain people are, even if they're lifting, how they just don't move well. And a lot of these things that we're doing are going to pay dividends down the line, but it's going to just take some small change and adjustment right now. Yeah. And, you know, if, if you are still kind of on the fence, well, thanks for listening this far, but you know, it's, it's your feet, you know, like, uh, when are you ever not going to use your feet?

You know, like even if you're like, oh, it's bullshit. It's not going to help my back pain. It's not going to help my knee pain, whatever it may be. But like,

what if when you hit the, the, what if when you struck the ground or what, in whatever it is that you're doing, if that became way easier and you can do it way more efficiently, whether it's field sports court sports or you're just trying to get up and down the fucking you know warehouse to move boxes and shit like that it just i don't know it's just like why would you drive a car with flat tires

like you would never do that yeah so you're gonna age well right there you go you know yeah i think as we've been getting into more of this stuff i I have started to find what I've turned into kind of a bit of a freak. What's happened is as we get people in here, right, I start paying attention to a lot of people walk. And I started staring at a lot of people's feet. And I was in the mall the other day. I was in the mall the other day with Sam. And we were walking. And I was like looking at this.

I have a tendency of looking at people's feet now. And I was looking at this man walking with his child. And I was staring at his feet for quite some time as we were walking. And then he looked up at me and I was still looking at his feet. And then in my peripherals, I'm like, oh, God, eyes. I looked up and I saw him. He was like, he thought I was looking at his kid. He thought I was staring at his child and i couldn't even explain i was just like yeah because what are you gonna say like no bro i was looking at your feet he's like what

i couldn't even change the story like i i just so i was established as i just just went you just kept walking just ignored it but yeah the arden mall is a trip dude yeah it is it is we went a couple a couple weeks back oh man yeah the fuck okay uh so there was this chick all right really dark skin so she was just dark skinned black girl yeah she had pure white or were they pure white no no they were like they were like yellow that's what it was they were yellow see-through leggings oh lord and a pure white like thong oh so you could see the thong you could see everything oh wow i was like she's just walking around here like that like well i mean what a damn shame hey like people can wear what they want to wear you know but also i was looking at everyone's feet and just being like damn that's

crazy i did see this one kid he was at least six four uh-huh tall goofy young kid yeah but when he would step i'd be like oh shit like you're gonna be a good athlete yeah yeah it's because his feet were fairly straight he was like uh he looked like he was moving like michael jordan oh and i'll just like damn i want to see this kid like move but that but it's kind of weird you know like hey kid yeah yeah mark's what team do you play for you're gonna be the white guy that's like hey buddy you wanna play for my team

yeah you know oh god but this is another thing that you guys can do we had every goddamn Dre in here and I think

a really cool spark from that conversation was creativity if you go to every goddamn Dre's page I should just call him Dre but every goddamn Dre is his Instagram handle

you guys should know that by now you'll see him doing a lot of kettlebell stuff but he's on his toes now. You'll see him doing a lot of kettlebell stuff, but he's on his toes. And I've been starting to do a lot of kettlebell stuff on my toes. I've been starting to do a lot of squatting,

just not even on a slant board, but kettlebell on hand, goblet squatting on toes, split stance goblet squatting on the toes. Again, this is another way that you can strengthen the feet and also strengthen that athletic stance because with a lot of movements you do, generally you're going to see a lot of people with planted feet in the gym and I get the safety aspect of it. But if you're also somebody who wants to play field sports or move like an athlete, it's probably a

good idea to see how maybe you can adjust some of these things so that you are on your toes. Will that make you potentially have to use less weight? Absolutely. But you're still going to be getting that benefit of balance, being on your toes, being bouncy, and overall moving better. And I think this opens up a lot of creativity and a lot of ability for people to do different things with weights that you don't typically see shown or taught or yeah yeah it's definitely not nobody coaches that nobody coaches it because it's it's something that a lot of pts would be like oh this is unsafe etc but if somebody's using the adequate load and their their technique is good it's very good for them yeah i mean i i get it right like no no

high school coach wants to, uh, to hurt their kid. You know, they just want to be like, okay, we're going to do whatever exercise, make sure you guys are stable. Uh,

you know, don't move from that position, but it's pretty, I mean, again, like, like Mark had said, it's sort of like,

um, the, the, uh, the exercise will prohibit you from lifting too much if you are doing it in the way you're explaining. Proceed with caution, friends. There you go.

I think we kind of – I think that's a show. I think we hit it. I think we hit it well, guys. All right. Hopefully you guys dug today's episode. If you did – They dug it.

Don't say hopefully. We know y'all dug today's episode. I know you guys know this because Andrew and myself, it's just a better podcast, right? Oh, no. People are like, well – Tear down this sign. know this because you know andrew and my andrew and myself it's just a better podcast right oh no people are like well on this side i was about to hit the like button until you said that watch us get ella dislikes well a good thing i mean that youtube doesn't show that oh thank you jesus yeah our our ratios are so upside down right now it It's crazy. You guys should help us out. So if you guys liked today's episode, please hit that like button and drop us a comment down below.

Let us know what foot exercise you guys plan on doing or the ones that you are already doing. That was hard to say. And please subscribe to the podcast and turn on all those bell notifications. And please follow the podcast at MBPowerProject on Instagram, TikTok, and Twitter. instagram tiktok and twitter is at i am andrew z and sema where you at discord's popping people are going back and forth with a lot of good shit in there discord the link is in the description for discord so go ahead and check that out guys um and that is oh all links to like, you know, we talked about earth runners, Shama,

Vivo, Vibram, all those links are below. So you guys can check those out there. Uh, my social is at and see me ending on Instagram, YouTube. I didn't see me getting on TikTok and Twitter.

Mark. I'm at Mark smelly bell strength. That was good. I can't do a Mark. Mark. Mark doesn't sound like your, you know, your news anchor white man. No,

he's not like that. He sounds like Chris Bell. And how do you do a Chris Bell? I don't know. news anchor white man. No. He's not like that. He sounds like Chris Bell. And how do you do a Chris Bell? I don't know, a little raspy. Hello? No. Hello? That was closer.

That was pretty good. I'm going to get my Mark impression down. That'd be sick. All right. Well, hope you guys enjoyed this episode. Go on Mark's page and tell him to stop taking fucking vacations. Anyway, straightens every week. This week is a different straight.

We'll catch y'all later. Peace. Bye.