Modern Wisdom - #153 - Isolation Hacks 101

Episode Date: March 23, 2020

Jonny & Yusef from PropaneFitness.com join me for a special remote-recorded episode. The world is in shutdown and lifestyles have changed dramatically. As 3 people who spend most of their time working from home, or in social isolation, we figured that we're in a pretty good position to give you some advice. Take a break from alcohol and upgrade your life - https://6monthssober.com/podcast Extra Stuff: Become An Online Coach - www.propanefitness.com/modernwisdom PropaneFitness At Home Workout Guide - https://bit.ly/PropaneAtHome Check out everything I recommend from books to products - https://www.amazon.co.uk/shop/modernwisdom - Get in touch. Join the discussion with me and other like minded listeners in the episode comments on the MW YouTube Channel or message me... Instagram: https://www.instagram.com/chriswillx Twitter: https://www.twitter.com/chriswillx YouTube: https://www.youtube.com/ModernWisdomPodcast Email: https://www.chriswillx.com/contact Learn more about your ad choices. Visit megaphone.fm/adchoices

Oh, hello people of podcastland. Welcome back. My guests today are Johnny and Yusuf from propanefitness.com and it is isolation hacks 101 with the world going into shutdown and life changing dramatically for pretty much everyone. We figured that we'd get together and talk about what was happening, but given the government's directives on social isolation, we had to record it over the internet. So this is my first ever podcast online with my buddies. Also, this is a bit of a departure from the usual life hacks round table format, because this situation is still emerging. We don't know what is the best way to operate at the moment, because we haven't lived it, but we give it a pretty good crack. So expect to learn our best advice for how to structure your day if you are now working from home, how you cannot let your fitness,

your sleep routine, your habits go to waste, how you can not only survive, but potentially even flourish during this situation. and an awful lot more. But for now, please welcome the am joined by Johnny and you, sir from propin fitness.com remotely over the interwebs in our isolation station from a distance isolation stations isolation stations stations. Isolation stations. Otherwise, we'd have to be socially distancing within the same isolation station. Yeah, I know.

We'd just be walls apart. Wouldn't we look at us? Look at us still doing a podcast. COVID can't stop this fucking train. You can't. You're right, I can't. We've got no video mandate, either. No.

Wait, he's actually in quarantine, isn't he? He's in a separate bit. Yeah. Waiting for this file. Yeah. Well, we thought that given the fact that the entire world has just changed, everyone's lifestyles are dramatically altered in one form or another. People started to work from home, the opportunity to go out and train, do social stuff, their opportunities for business, everything has been upended dramatically.

We figured, let's do isolation hacks. So this is it, isolation hacks 101. So Johnny, hot potato, how are we starting to catch it? How are we going to frame isolation hacks? So, I like to split mine between physical and different. I knew that was coming. If anyone gets that, I'm quite well, I suppose,

any life hacks listeners will. They will do, yeah. The way I see it is there's damage control and then there's taking advantage of it. So there's how do I kind of continue my everything that I would have been doing normally as normal. And then how do I like spot the opportunities and make the most of it? So I was speaking to our clients about this the other day. When all this is over, more than any other time probably in your entire lives, there'll be two outcomes that you experience from people you know. There'll

be some people who you meet and you're like, fucking hell, you're way leaner. You look way better, like, wow, look at all the things you've achieved. And there'll be other people who've gained a bit of weight looking really pasty and pale and like, oh, I was so lit. So it's like, you can decide now more than any other time, because everyone's in the same pit's position. You can be the person that gets to impress all your friends off the back of what you did in isolation. I said this on a podcast the other week that it's very rare that everybody on the planet experiences the same thing.

You know, it looks really confused. What do you look confused? That's just a resting face. It was just when Chris paused, I thought I'd been hot potato. Is this because none of us actually look at each other's faces, we're all just engrossed usually in what Dean's doing behind the camera and trying to think about next life hack. But now I actually have to look you in the eye.

It's a really weird experience. Yeah, it's very rare, right? That everybody on the planet has, especially everyone, even within a country, but everyone on the planet is experiencing the same thing at the same time. But it doesn't even rain everywhere at the same time, you know? Like it can be sunny in Newcastle and raining in London. We don't even experience the weather together, but everyone, people in America, people in China, they're all experiencing some flavor of this

same thing, which is social distancing, social isolation, potentially working from home, reduced facilities, worries about the economy worries about work so yeah hopefully we can provide people with some tips some tricks some hacks today I remember when T Nation this is a you can have to bear with me here I remember when T Nation released in the Go3G is anyone else remember that I remember when you bought it yeah so I saved up and bought I was doing an internship at the time and I bought it. They really spade basically blueberries and capsules. I'm from a marketing angle, but it was, it's a level playing field now.

Everybody's on Indigo 3G. I remember thinking, oh, God, that's so cool. Once everyone's on Indigo 3G, then it's just hard to work at that point. No other time in training and diet is at a level playing field. And everyone's got to play with it. When absolutely everybody is on the blueberry extracts together. LAUGHTER And now are you saying that this is that situation?

I mean, you suspect the one eating blueberries out of a cup. This is a proper life hack. Frozen berries, pour some hot water on, and you can eat them like a soup. This is the real life equivalent of everybody taking them to go through EG. Okay, everyone's on drugs, except me. Right, okay, let's go. Johnny, what have you got first? Why don't we start, I tell you what, why don't we start with what I think is the most important part which is

People's routines throughout the day. So I think that's the biggest change that we're going to have a lot of people potentially Working from home. They can no longer do things they usually do go to cafe go to restaurant go to the gym So how can I how can I make my routine? Keep me sane? Okay, so the, probably you and I Chris, I think you stuff less so, but you and I probably have this weird thing at the moment where I'm like, oh my God, I'm not so isolated.

And you're like, well, yeah, suppose I leave the house slightly less than normal, but I don't think that's just it. It's just normal life for me. Everyone just gets to experience a little flavor of what Jonathan Watson and Chris would even some do on a daily basis. Well, it's come to my world, motherfucker. We're feeling lonely.

Here we go. It's a file going on where it's like 9am, Wank, 10am, Wank, 11am? I don't know. Yeah. It's like a self-isolation routine. But on that thread, I think there's a, you've got to be careful because you don't want to have exactly the same routine.

Like, you do have some potential to go for a walk on a Monday afternoon, where maybe you otherwise wouldn't have done or sit in a slightly different room on a Tuesday than you did on Monday. You don't want to be too rigid, but I think having a plan for the day is probably the most important thing. Otherwise, you end up just the hours just bleeding to one, the days bleeding to one. What did I do?

I said, what day is it? I've worked it. I'm not. So at the end of the day, just planning the next day with like the people that you're self-isolating with or like, if it's just yourself, just having a plan of like, right tomorrow, I'm going to, I'll do this in the morning and then I have three hours off and then I'm going to, you know, create your own structure that can evolve day to day, but I think having nothing and just winging it and trying to get things done is probably not, I don't think anybody ever really achieves anything major without having some kind of intentional plan first. You've got to have structure for sure. I think the main thing for me is to try and keep a semblance of what life is usually like for you,

as close as you can. So, you know, get up on time, pick a time to get up, get up, and make your breakfast, go for a walk, take the dog out, do the things that you usually do if you can do them. For instance, if you're working from home, my advice would be to get dressed for work. And I might not have to be a full suit, but go through the rituals that are a part of your day usually. And the reason is that if you decide to work in your like pants, boxes and a vest or something all day, you're not actually going to feel like you've been to work and it's going to further create a alienation from what you usually do and from what you're doing now.

The same thing about going to the gym, if you're going to do home workouts, there's loads of fantastic home workouts available. Link to the one from Propane Fitness will be in the show notes below, which you can do for free, so you can work out at home also some great ones from Warrior Programming will also be in the links below.

If you're doing a workout at home and you decide to just do it in your pajamas, barefoot in your bedroom, like it doesn't feel like you've been to the gym, so do your things, you know, like get a water bottle ready, get your gym kit on, go for, do the thing, go for the run, because that feels like you've got some semblance of normality still in your life.

I think that's a really good point. And this is what Johnny mentioned that he was struggling with a few months ago when he got a home gym, which is that the closer your gym is to your heart, or if your gym is in your house, suddenly the idea of just going for a sit down on the sofa because it's two metres away becomes much more real. Whereas if you have to, we've all had an experience where you know I can't be asked to go to the gym but then you think okay I'll just go so you get in the car or you get on the bike, you go over to a new building by the time you're there, you complete a full workout because you're

like well I'm in the building for the training now. It's going to happen. The ritual's a big part of it. Okay so we are planning our day, we are making sure that we have a stable sleep and wake time, we're not just lollin' around in our pants and a vest or in our pajamas, doing a workout. What we do next? Me? Jonathan. Okay, so the, well, perhaps, quite a lot of people, I know, wrestle with this thing where they really want to try and build a morning routine for the first time. They want to try like all of the stuff that we talk about a lot in life hacks and just on, in modern wisdom in general, I suppose. But they wrestle with this thing of like, well, I wake up at seven. And then I'm like, running down a hill trying to catch a cheese.

You know, that footage to everyone seen of people trying to catch the cheese, like, trying to just get to work and then I get to work. I'm like, oh, and then I sit down at my laptop and quietly type away for eight hours and then do the same to get home. Like, now you don't have that. You have this ability to create a bit more space

in the morning. So there's a real opportunity to create this thing that you're constantly kind of ingrained in reinforcing over the next, however long we're all in isolation for. So picking things that make you feel really, really good for the rest of the day, that make you feel more productive, make you feel more organized, you're a lot more likely to get more out of the time on each day and in the self-isolation in general. If the first hour to 90 minutes of your day is just spent doing things that make you feel fantastic,

rather than slamming loads of coffee down, screwing through Instagram, watching, like, oh my god, the news says the world's gonna end today. I better check my emails. Compare the two things, or like use of some fit pro morning routine. The anxiety inducing morning routine. Yeah, exactly.

It's, I couldn't agree more. So for me, this is the main takeaway. It's the main opportunity that most people have at the moment, which is you can do two things. As far as I see, you can exist and survive, well, there's a third one you could die, but no's going to do that because with social isolation would be in safe. You can survive this particular period this next, whatever it's going to be, four weeks, eight weeks, 12 weeks, perhaps, or you can flourish during it. You can come out of this experience

better than when you went in. And the fact of the matter is you have less distractions. There has never been a better time to go sober. There has never been a better time to develop a meditation routine or a good reading habit or to start journaling or to learn an instrument. Even if you walk to work from your house, you've saved the commute every day. And for most people, I'm going to imagine the commute 30 minutes, 45 minutes, that's an hour and a half a day, 45 minutes each way. It's an hour and a half that's just been re-gifted back into your life.

So how are you going to spend that time? So I couldn't agree more. This is the opportunity you have to get rid of bad habits and develop new good habits. And a morning routine for me, I think, is it's number one on the list. All of us have one for that very reason because it is so important. So scope, any thoughts on that habit building? Yeah. So so far, really, like, good points about the structure being being so important that when people don't have a structure, it's very much associated with

depression and depressive type behavior when there's no reason to get up in the morning or no reason to do anything at a particular time. It correlates very well with the behaviors that produce and are the effect of depression. The thing that Johnny said about using this time to turn what would have been a weakness into a strength means that especially even in a very real sense with the virus is that not only do you put yourself from normal into the low risk category, but then it means that to be really unwell from that, then whatever the outside stressor is, it has to then de-throw you from the position of strength into normal and then into weakness. So you're really creating this buffered position there. Now, the problem with protecting

yourself from a virus is that the things that improve our health are not something that we can just flip on like a switch now that we're isolated for seven days. Like, yeah, obviously it's helpful to be like, oh, well, I smoked up until the last week and I've quit now. But to be able to really turn your body into something that is resilient to a shock like this does take years. And now is the best time to do it. I think you said that this is the best opportunity where we've got more time and more focus to be able to do this. And it also makes it harder in that

now the volume on our mental noise has turned up because there is only those internal battles to deal with. And so we're now having to, like without having a structure in place to begin with, it's gonna be running downhill chasing the cheese because there's only the mental noise. It's the paradox of choice, right? It's the world that me and Johnny live every single day. I had a message, a friend who usually works in an office

and is now working from home. And his message essentially said, mate, I have no idea how the fuck you do this every day. It's destroying me. He's unproductive, he's constantly distracted, he's always on his phone. He is finishing work at 9 PM at night, 10pm at night every day. I was like, it's us, it's us, hi, me.

Hi, me. Hello. I remember that. And it's because everyone now is feeling what it feels like to be a self-employed person who works mostly online. It's great though, because once you go to handle on it, it's so liberating, because then you really do have command over your time.

But it's hilarious how like, we've had this repeatedly with clients, who, with business clients, who we coach, personal trainers to help become online coaches. They have this dream that like, oh, I can't wait to be like fully in command of my time and working online. I won't have to go to the gym. I want to be like, those people tell me what to do and all this. And then a weekend, they're just like, oh my god, like, I haven't trained. I'm eating

shit. I'm like, my mental health is terrible. And you're like, well, this is it. Like you suddenly, you've grown up in such an institutionalized, a cultureated way to just follow instructions and follow schedules. And suddenly that's all been thrown out the window. And you're left with something that you haven't replaced it with anything. And so if you're somebody that thrives on rules and structure, and you throw it away, of course, you're going to be miserable. Of course, you're going to feel chaotic. I think the the solution to that is as Johnny said, make a plan. So looking at the list here, plan your day, have a stable sleep and wake cycle, get

dressed for work, get dressed for the gym, build habits, create a morning routine. What's next, Jonathan? Just related to that. So again, it's just another, what seems like a really weird story. But does anyone remember reading about the guy who went into a cave and deprived himself completely of, of, of any artificial light? So anyone read that? No, I know Aubrey Marcus did it. Okay. Well, he ended up like falling into a little bit like a bifurcic sleeping pattern. And I remember thinking like, man, how awesome would it be to be able to just have,

because that's a world where he's just like removed right, any sort of artificial structure that exists. And it's like, I'm just gonna sleep exactly how my body wants and I'm gonna feel the best as a result. Right, so this is exactly the same thing where probably for the first time in most people's lives, they have the pressure that, just hit the microphone, they have the pressure that was always decided when they do what they do is no longer there. So like you probably

are all still trying to keep a nine to five life if that's what you've done, but you can completely design your day to be exactly how you want. And as you said, it's like that's either an opportunity to let it absolutely fist you and you end up like at midnight still doing the same thing you're doing at 9 a.m. or you can just create the like and you'll realize how much you can get done if you sit down and absolutely focus for 90 minutes or have a genuinely like free evening where you don't have to think about work because you've got so much dunger in the day. So it is such an opportunity, but they just, I think you have to take it seriously. I think people who, as you say,

if you're taking work from home, like you sort of sat on the sofa with like, this is a fucking doss, yeah, I've got time off, I'll fuck do what I want. Yeah, like treat it like right. This is, I'm gonna build a routine here that's gonna last after this, so that even when I go back to work,

I'm more productive, I wake up at the same time every day and getting more done. Sling shot yourself into it like this time next year, I'm an absolute mother fucker rather than I'm like, I've gained five kilos. Yeah, can you agree more? So let's start doing round tables of just little things that we can put in and we'll we'll add them in as we need. So my first hack is create a space, if you're working from home, create a space that you're going to work out of. So whether it be stacks and books on top of the kitchen counter and work at a standing desk in the kitchen, whether it be the spare bedroom, whether it be some area, I would advise not doing it in your bedroom.

I would, if you can, I would have a separate area for sleep and work just because it creates quite a nice physical barrier that tells you work has finished sleep, has begun, type thing. But I think that definitely, that makes a big difference for me. I have my work area, I have my sleep area, you know, I think that's a great place to start. You, Sir, what have you got? Yeah, very much agree. Like, segregate out where you're going to work

and where you're going to sleep, so that you... And this is the same as having a structure of time in your day, but it's just physical structure, like boundaries within the space in your house. The other thing that I would say is this is a time where the news and social media and people's minds are going crazy with anxiety because not only now do we have the existing systemic features of anxiety which are like, or things that have promoted that over the last 10 years. We've seen that Google trend of people searching for the term, like, goes up like five

fold or something over the last 10 years. Because of probably influence of social media, expectations, body image, all that stuff. And that's still going on on Instagram. Now, compounded with, we're all going to die and you don't have job security and COVID is increasing in your area and this is the death rate today and here's the number of people. And now a lack of distraction. There's nothing going on. People aren't outside with real other people and this vacuum just sucks in speculation. I've seen the most vitriol Facebook debates I've ever seen, more than the general election, more than Brexit, more than, you know, like the final of love island, like it is, you know, it's really serious because people got fuck all else to do

and there's something for them to be worried about. It's a real melting point. So it's, yeah, so it's a breeding ground for all of the negativity and all of the, all of that style of thinking plus, yeah, like to be a keyboard, like all you can do is be a keyboard warrior, like even if you're gonna sit on Facebook and then you're also stuck with your family. Apparently divorce rates have gone up massively in China because people are just, I mean, it's a bit stupid to divorce, I think, like if you're still stuck in the house. But that's baby, what's the bathwater, isn't it?

Like, about this virus, you know what, that's it. It's not, I'm not sure if it's even baby out with bathwater, it's pooing in your own bed. Like, it's like, that's right. Well, if you don't leave me alone, I'm gonna poo myself. And you're like, okay. I'm gonna put my fridge and in my dishwasher and on my own face. Well, I know for a fact, I don't know about the divorce rates thing, but I know for a fact

that sales of sex toys have gone up by around about 30 to 40%. It's so interesting, like the effect on the markets that this is having is so unpredictable. Like, who? It's so interesting, like the effect on the markets that this is having is so unpredictable, like home games, like you would have thought you would never be able to predict like a year ago that in March 2020, home gym sales and sex toys will go up massively in the stock market, while the stock market is crushing. Talking really. Sure, S&P. A couple of things I've seen recently, which are amazing. Have you seen that it must be a television medium guy, American guy from maybe the 80s,

and he's walking around, and the video says what it's like being under a home quarantine with your four-year-old, and it's just this guy walking around, and he goes, how tall is that tree over there? When was the last time that you washed your hands? Have you seen how fast I can run? What's that? It's like just loads of random stupid questions. And I just thought that must be that is precisely what it's like to be with the four-year-old. And the other thing is a sort of tweet yesterday from someone who said, absolutely unbelievable seeing your partner in full workflow. I'm married to a let's circle back to this guy who knew.

Yeah, it is. We had actually, if you never worked with your partner before, like the your partner lives in entire life that you're not aware of and you're just being introduced to it now. So maybe that's right, of course, for it's going to. That's maybe it. I think that so there's a lot of stuff we'll be cool to discuss today of like, so the job security is another kind of source of this anxiety, which has just been whipped away from most people. And you know from most people. And most people do work in an offline environment.

We don't have the infrastructure to really handle everybody working from home at once. And there are still certain professions that just need to continue running. But to circle back to the anxiety thing, one of the key things would just be to tune out of a lot of that negativity. Like I've seen apps being developed now

of like the number of COVID cases on your menu bar, so you can keep up, what so you can keep up to date with the constant threat that's working outside of the dot, oh, it's nearly here, it's gonna be like an Uber app. You will develop coronavirus in. What does that help anyone? I don't know what any of the news helps with,

because everybody knows there is a virus. So no one can argue with that. So there is a virus and you might get it. So the only thing you can do is wash your hands and stay inside. So once you've ticked that box, do something else, there's only to constantly be reminded, oh, fuck the news, oh shit.

Oh yeah, just wash your hands and stay inside. Oh, I have to alter it. Just checking that silicae. It's all just future-based out of your control, outside for those two things. So go watch Free Solo or something. I like go do something interesting. Absolutely.

It's why I'm so glad that the guidelines is just here are five points. Like stay away from grandma, wash your hands. You know, like don't buy all the toilet roll, like just something stuff that and there's no, you know, we don't need to go deeper into that. Like you're at home doing a video. You've seen Dad's army before. Yeah. You know, you know, don't panic captain, manoring. Yeah.

That's it. That's all anybody needs to do. Just like I do. No matter what happens, something happens and he just comes out with don't panic, don't panic, everything manoring. Like, it's just not a hard place. What's serious it is, he's instantly in there with don't panic. Yeah.

Because everything's better if you just don't panic. It is. It's all it will be better if with don't panic. Because everything's better if you just don't panic. It is. All this will be better if people didn't panic. Well, the problem that we've got is the lack of things for people to do is forcing them to spend more time online and the amplitude that we're playing with of how just worried people are

and anxious people are, is drilling it into them seeking fixes for their anxiety in the place where the anxiety lives. So they're going online to, they're jumping into an anxiety pool in a desperate attempt to try and cure their anxiety burns, which isn't working. So I mean, straight off the back, couple of hacks, basic stuff that we've been talking about for ages, sleep with your phone outside of your room. Don't use your phone before you have breakfast on a morning as a hard stop and don't use your phone after if you can sort of 8 PM, 9 PM on a night at the absolute least one hour before you go to bed. That's going to improve your sleep quality because you're not going to be exposed to blue light. It's

also going to improve your life quality because it means that you're not going to be exposed to blue light. It's also going to improve your life quality because it means that you're not going to be looking at social media immediately upon waking and last thing before you try and get to sleep on a night. To add to that, if you're working from home, work in a room and have your phone in a different room, if you need WhatsApp for work, if you need messenger for work, if you need anything else, all of those are available as web based apps or web based programs for your laptop or just download the partner program onto your computer. There you go. You've saved yourself from all of the shit that people are swimming in on the internet. It's the basics of trying to reduce your phone. Set a hard stop on a morning and a hard stop on a night time and then reduce the use during

the day by having a physical barrier between you and your phone. There you go. It's not as if we need any more external sources of negativity or bad news when most people are thinking, am I going to have a job when this is over or when is this going to be over or am I going to die or is my family going to die? And all of these things don't help with, yeah, as you said, when you, when all you have is those questions and nothing else to occupy your time with, no, no, no social events just sight in the house listening to what's between your ears. So the guy who has been coaching me for a while, called, I've mentioned a few times, Paul Moore, had really bad, still has really bad anxiety when he's flying. And so I've heard him talk about this, this idea of anxiety is always a future-based thing.

So you're always anxious about a future that may or may not happen or like an event that may or may not happen, which most people will be experiencing on turbo, if they're normally anxious, this is worse. And some people may be experiencing it for the first time, if you're quite a relaxed person. But his way, I love this so simple and ridiculous when you listen to it, but his way of dealing with anxiety on a plane is he makes sure his iPad is fully charged and he just plays football manager the entire time.

And he's like, he gets so engrossed in football manager that he forgets, because his attention is somewhere else. The fact that he's on a plane, for a large chunks of time, completely lose a sight of that fact. So back to having a plan and having an idea of what you're going to do in your day. If it's like, well, I'm going to work till five o'clock, and then I'm going to watch Boris's announcement on TV, and then I'm probably just going to look at the wall and sort of think about it.

I mean, watching Boris is enough to make it work. It's anxiety-inducing, anyway. I mean, watching Boris is enough to make everyone. It's not exactly interesting, anyway. I think he's quite softly spoken. I enjoy a bit of Boris. I find him quite comforting. Yeah, I mean, but not. The thing that pissed everyone off is when he said, like, oh, well, you've not got much to be doing

so you could learn the harmonica. And everyone was like, oh, cheers, Boris. I don't know if I can pay my rent this month and I've lost my job and I might die, but yeah, I'll go learn the harmonica cheers. Well, I mean, I know that people get upset by this, but if there's nothing you can do about the fact that you're going to lose your job,

like either doing nothing and worrying about that or playing the harmonica, like playing the harmonica is better. Doesn't agree more. But I mean, I don't think it's come across. I mean, I really, it was very broad. His that and like, I think this opening sentence was like everyone needs to prepare to lose level ones. Didn't he called it like Operation Last Gasp for something as well. That last gasp to make to get ventilators or something.

So excuse me, do you think that's appropriate language to be using? Fuck off. The guy's the guy a break? The guy's doing a live webinar every day of 515 for free. For free. That's not what you're kitchen at the end of it. Yeah, and there's no one.

Yeah, it's self. Yeah, it hasn't even asked for your email address. To get people to like not cancel, isn't it? To what? To cancel? What are they constantly? Like believing in him and the infrastructure and listening to the advice, like he's selling, don't leave the house.

Please don't leave the house. And people are ignoring him anyway. Yeah. Like, it's like when, you know when everyone always has a subpoena of like our Lewis Hamilton should have gum around that corner faster, or that football manager should have done a better goal. Like, everyone who's not in the position always has an opinion on how it should be managed, but like, you try leading the country through a pandemic and then give your opinion.

Well, this is the thing. The Facebook politicians have come out of the woodwork and it's the same people that posted about the general election. It's like, this man just found, this man and his treasury just found like £350 billion to support everyone. But what about the self-employed, mate, because I really will feel bad. I'm not very happy. It's like, yes, obviously within every situation there's going to be someone that gets fucked over. But for what it's worth, I reckon he's doing a good job. So we can get bogged down in Boris all day. Simply find outside of your room talking on to fitness.

How can people ensure that they don't let their fitness fall away, Scob, what can they, what can they do? Just follow our hypertrophy-focused body weight program, available for free, because we want to help you guys. It'll be in the link in the podcast description. Yep. What's the URL if people can't click on that just sometimes? Oh, so speaking of which, some of the stuff that I've seen on Instagram of people posting like body weight routines and it's like what they call the glue thruster things where you're

on all fours and you're just raising your legs in the air. And then someone posted saying, guys, that's like saying you'll get big biceps by doing this loads of times. Like, the principles of progressive overload still apply, like you still have to actually load your muscles if you want to make any progress. So that's what should be in Boris's announcement 5pm. Like, I know there's a virus from Guy, but the pleat, halary balance and progressive overload. Still a smile. Just because of a pandemic, doesn't it? And it's something that really urges me every time I see it,

because you're like, just because you're training without a gym, doesn't mean you suddenly have to unload everything and just, like, just kind of, way down surrounds your room. Like, you may as well just go and read a book, like you waste it wasting your time just as much as when people like drive to the gym to go and use the treadmill for 40 minutes. Like it's a nice day outside.

Like you're still allowed to go out, like just do that. So the things that you would need for really making progress with your training are one goal. So just pick whatever it is, if it's a skill, like handstand balancing, that kind of thing, if those are people that are interested in trying that, they've never got around to it

because the other stuff in the gym gets in the way. This is the perfect time to do it. Pull ups, get good at pull ups, get good at press ups, those kind of things. And you can scale the numbers with that and you can make the movements more difficult. So what you need in your house, minimum is a pull-up bar. I've got a lot of clients buying parallax now as well. So they are like press up bars but slightly higher, that allows you to do things like L-sits, plunge variations, elevated push-ups, handstands,

handstand push-ups. So with those two things, you've suddenly covered your entire upper body. And I guarantee the next six months, even if that's how long we end up being quarantined for, there's way more than six months worth of gains to be made with a pull-up bar and some parallettes. Yeah. Resistance band? Yeah, so resistance band, very good for things like re-adults and stuff that you can't normally hit with a bodyweight movement. And actually, if you sat down a lot in the house, having a resistance band to do pull apart is one of the key things.

It's really the main thing that I use a resistance band for just to try and improve some of the length tension relationships in your front and back so that you can improve your posture and just allow your shoulder to sit back where it should. I think people get, like, unless you're a, so if you're a competitive, a high-level competitive powerlifter or bodybuilder and you're, like, building up to a competition or like, you're going to be in the Olympics this year, for example, I get it. Like, that's legitimately very frustrating, probably puts a real hole in your prep. But like also those people are at that level for a reason.

So like mentally, they'll probably be able to deal with the situation better than like the average gym goer. If you're not one of those people, like having, having six months out to do different, a different kind of training modality is really not a big deal. So don't obsess over the fact that you're not able to do what you think that you should know. Well, because people just do what they like doing because they're comfortable with it. And the fact that like the potential of doing something else for a while is stressful and difficult because they're not comfortable with it. But like go and do like go and improve your 5K time. Like I can attest to the fact that that is still

over the last three or four years, the hardest fitness thing, fitness test I've done. That and some of the CrossFit stuff that's a majority body weight. I think there's a CrossFit, there was in the open, it was like seven minutes of burpees, as many burpees as you can.

Like go do that. Not necessarily every week, but like the point is, if you are training for fun, or that you're like a, so I see a lot of powerlifters, for example, I might use for you getting really upset about it. And like, well, I don't need to discredit that, what they're doing,

because I get it's important to them. But if they're building to like a local meet and that's all that's the result of this, like get a bit of perspective for a second. But remember, it's not that bad. And then see it as well. Actually, I'm gonna use this to work on my cardiovascular output. I'm gonna use this to work on my mobility and flexibility.

I'm gonna work on getting as many hands and pushups as I can and working on my overhead. Like there are so many things as a like an athlete or like as someone interested in fitness that you could do isn't necessarily what you have been doing over the last years of your life. That's absolutely huge. And it's yet when you reframe it like that and put it as an opportunity like I've been training in the gym for the last few years. And despite the fact that I do have kind of these niggling handstand goals and body calisthenics goals and being able to hold a plunge and do flares

and improve my handstand ability, but I've always been like, oh, but it's hard and boring, so I'm putting it off. So I've been procrastinating on a training goal by doing a different form of training. Now it's enforced, like the gyms are shut. So fantastic, this is the opportunity to be like,

right, well, if all that came out of these next few months was getting really good at that stuff, you've then ticked off a nice big feather off your belt or whatever the analogy is. If your main concern as well during a global pandemic is the fact that you can't place fifth in a local powerlifting meet. Well, that's it, isn't it? pandemic is the fact that you can't place fifth in a local powerlifting meet.

Well, that's it, isn't it? Just write that on a post at home, put it on your wall. Just to remind yourself, this pandemic stopped me from placing fifth. Yeah, well, so, so I suppose two things have come for one. Go watch Jesus video on what happened when I stopped training for six months. Because he just like not basically the shortcut is nothing. Right. And like my deadlift, so I did crossfit for seven months, where I barely did any basics, ran through it, like any sort of barbell based progressive, like five by five, all that sort of stuff. My deadlift went from like 312 to about 300. In 67 months of cardio-based circuit-based training that is supposedly like really bad for a overall strength goal. So like

probably, obviously it's different individually, but probably you aren't going to lose much, like even if you spend six months doing like yoga, flexibility, cardio, like build up your chin up and your press up. Like you're better by going for it. It probably will be. Because then you've improved your flexibility, you've taken a bit of time off those niggling injuries that are always getting the scalp

go hooked. You've improved your work capacity. You then come back, you've got a bit more training flexibility and you can then come back to hit training whenever it happens. There's also an article on propane fitness called Think Offseason for a Powerlifter. Yeah, it's very good post, but it applies to like anyone who's been going to the gym regularly for a sustained period of time. When was the last time that you took a total, total break

from resistance-based training where you aren't like constantly trying to add weight to the bar or add weight to the machine or whatever you're doing. Most people don't do that. If you look at a pro athlete, like look at like an NFL player or a rugby player, they have structured breaks in their trainings, just constantly stressing the tenders and ligaments. It can be quite long these breaks. Yeah. Well, I mean, it now's a perfect time to do some rehab movements, like, uh, at

Dr. Dr. Sam Spinelli on Instagram used to be the strength therapist, but changed his handle. Um, and, um, he has his, that's, yeah, he changed it. It's more like I realized, yeah, so it's just, we know he changed it. It's more like what we realized. Yeah, right. So we just,

we know he's on the podcast. I podcasted with him a couple of weeks ago and that'll be coming out very soon. Anyway, he's putting out some free rehab movements. Do some rehab, get spends time doing the things that he said that he couldn't do previously. You know, I have a bunch that I dropped it with on the podcast with Morgan House,

sort of other things, other ways to be anti-fraud gel during lockdown. Why don't we just keep on doing a roundtable of that now for a little bit, and then we can jump back in. So, decorate a room in your house. Okay. I think that's, you know, don't have time for that. I haven't buy some paint, decorate room in your house. Yep.

Joining. I've not got anything to contribute because I have less time if anything. I think that's something I should clarify. And I think this is the elephant in the room that I've maybe not, for anyone that doesn't, doesn't know this. I am working on acute medical admissions in the hospital currently. So I'm not self-isolating.

I'm just running out ofating. I'm just running hard. Quite the opposite. I mean, you are jumping head first into the Rona. So all of my self-isolation tips are very much fear out. I'd love to self-isolate right now. I'd be so keen for it. Because it would minimize the risk. And we've built structures in our day to be able to

handle that pretty well and it can definitely be done. But yeah, so I haven't got the time to be decorating a new room in my house. What would you do? What would you do? I mean, thing is like my other job of propane is just self-isolationation based as well. So I just do more of that. The other full-time job that he does around his full time, as I do, dealing with a pandemic. But actually, the main thing that's on the top of my mind right now, and should be on everyone's, is to look after my parents, so to look after my mom, make sure that that she's getting groceries and that and obviously like I'm probably carrying quite a lot of potential viral load all the time. So I need to if I'm going to do that, you know, dropping stuff off outside the house, I dropped off some flowers outside a house yesterday for Mother's Day. Like these kind of things, like that we need to remember that even though we've got our own struggles

at home and you know the internal struggles and the schedule and stuff, we're all doing this because people over 60 are at seriously high risk of dieting and hospital capacities are going to become very thin on the ground. So making sure that we can do what we can to look after those people. I'm so glad that like Tesco and Sainsbury's have introduced an elderly hour or like a vulnerable people's hour. Because it's disgusting, like how individualists and self-serving we are as a society when like people are just clearing out all the shelves. Compared to like World War II, when people are just clearing out all the shelves compared to World War

2 when people still just got their own share and had much more of the community in mind with this. So haven't they done a NHS staff hour as well? Yeah, they had like 7 a.m. on a Sunday morning or something, which I was still working at 7 a.m. on a Sunday morning and finishing a night shift. But yeah, it's a good initiative. We also get 20% off Peter Express, another is closed. I bet you're buzzing about that. Oh yeah.

A lot of change restaurants, don't you? You're always at your home. 100% off Subway as well. Peter Express Subway. No worries guys. Just go ahead first into the hospital helping you guys out, but that's fine. Just buy up all the toilet roll. If it's 5% off, so we will be happy. We'll be fucking so. I love it.

Paul Maranara, and that will make it all better. I saw today something that was kind of nice. One of my friends, Ollie Marchon, going to his parents for Mother's Day and his parents were in the conservatory with all of the windows closed and they had like a little do either side of the conservatory as he was outside and they were inside. And I was like, you know, the windows. Well, I mean, the, the, the, the, the, the road and the fucking viral loads. How can I go? But no, you fucking never know, man. Um, but any, I agree, though, I, I think like the, um, yeah, I, because you see loads of people,

like the thing I can't get my head around, right? And maybe this is, I'm just missing the point. But when, when I look out the window and there's loads of people driving around, what the fuck are you doing? What are you doing? What are you doing? Like, I just, like, the government has said, we recommend that you don't leave the house. No, but that doesn't apply to me because I've got the core, the core, the core, and then those same people complain that we're self-isolating, but like, if you don't self-isolate when you could, all you're doing is postponing what we're going to have to do. Like, yeah, flat and the curve, man. There's a lot of, there's a lot of, flat and the curves.

Well, again, the problem is the thing that we keep coming back to, everybody's experiencing the same situation. And as in a general election, unfortunately, the vote of a stupid person is worth the same as the vote of someone who's well informed. And whereas now, the good actions of a person that decides to be virtuous and responsible are no way, in no way, can mitigate the actions of a complete idiot that decides that it's

what the new hashtag is. It's what? Co-VIDEO. Co-VIDEO. Co-VIDEO. Nice. I like that. Don't be a co-VIDEO.

Stay in the house. I like it. Okay. So what else do we think? We've spoken about physical fitness. We've spoken about routines. A little bit of stuff for work. How can people make themselves feel less lonely and isolated?

I actually don't quite like the term social isolation. Social distancing would be a better term. The social isolation does imply that you're actually going to be isolated socially, which is not a very nice thing for people to deal with. But yeah, how can we avoid the loneliness? I guess. Get zoomed. Like seriously. people to deal with. But yeah, how can we avoid the loneliness? Get zoomed. Like seriously. So I saw a post of the day of a guy who went for beers with his mates over a zoom meeting.

My my mate last night, my mate last night had a virtual stagdoo. And that's brilliant. That is brilliant. I was supposed to be in Istanbul and David covered Dale right for the sun, had a virtual stag do 20 people. What's off whether these? Zoom. Yeah, well.

So, download zoom. Why, why download zoom? Why zoom better than FaceTime? It's, I mean, where do we, where we'll be here for the rest of this episode, just talking about that. So, because that was what the intro to the episode before we started recording was about, wasn't it? It is better as long as you, if you're going to use it for serious things, get

to be good. Zooms just like Skype, right? Yeah, so it allows you to have virtual meetings. A lot of like, pretty big businesses use zoom for virtual meetings. And it allows you to basically see all your friends. I think I'm not sure there's a limit. There must be a limit, but you'd have most, unless you have lots and lots of friends, you could have meetings and people have been, I've seen people having dinner parties,

like drinks or sorts of things through, like because there's no reason why, yes, you use like, you lose the in person aspect, but you're still being social technically, so speaking to people. So you're saying that trying to have video call or phone call as much as possible with friends to reduce that feeling of isolation.

Get it in the calendar. Get regular stuff in the calendar. All comes back to having. For someone I know who's pregnant just got a present from a sister, which was a Facebook portal. Now, despite the fact that I, like, I would never want one in my home, like, to have just have a little Mark Zuckerberg just watching and listening all the time.

But you do have a web cam and a Yeti microphone that's attached to your computer, mate. That's true, but I turn it on when I want people to... It's not just... You turn it on when I want people to think it's not just turn it on when you want. It's also not like a Facebook branded device that you stick in your living room designed to, but yeah, but either way, like it's, it's a sweet gift, despite the, the survey. What does it, what does it do? It's just like a video chat box that you put on top of your TV.

It's got a widescreen lens and it's just quite smooth video chatting. So, you know, it's just, it's probably something that the sales which are gonna go up at the moment because just to offset some of these social distancing. What's the brand of, I think you've got one Chris. The VR heads. Oculus.

Oculus. Oculus as well. Yeah, I. Oculus. Oculus. Oculus. Oculus as well. Yeah. I know everything. Like virtual meetings. So you're certainly right. And there's like an emoji.

An emoji Chris. Yeah. I mean, definitely. Definitely. One of the most anti-fragile things to COVID-19 so far has been group chats. Everyone that is listening will know just how upregulated group chat activity has been. And I have to say as well, the quality hasn't gone down. If anything, the quality's gone up. Like the quality of some of the banter that's gone on in group chats has been great.

So whilst we're saying you do need to distance yourself from social media, I think that you need to account for the fact that your lack of social connection is going to lead to you feeling lonely and isolated. But a good chat is not, I wouldn't class that social media. I think that's direct messaging, as long as there's not like a hundred people and people who don't know. But the negative effects of social media are looking at people who you don't really know on the newsfeed.

And it's by definition because you don't know them, you assign this like idyllic life that they're living. And you, whereas actually like all the kind of influences on Instagram, like they will have carefully crafted that shot and they would have been really riving in a sense of like, agonizing, wanting approval and trying to promote products. And and actually, when you're interested in the group chat with your mates, like, yeah, that's, it's the closest proxy we have to have an astagdoo or having a barbecue. Yeah, so I did a podcast with Lydia Demworth who's written a book called Friendship, and in that she talks about just how central it is to people's sense of well-being, which she also said that the fact that you can speak to people online, it is not as good,

it's not the same as having in-person connection, but it's a hell of a lot better than having nothing at all. So I love the idea of scheduling in video calls or dinner parties and stuff. That virtual stagdew, I think, phenomenal. A virtual night out would be, you know, just a remote night out. Imagine what we would do, what would we do? Just produce this. Yeah, you would just be this one. You would get a broomstick out and you'd start doing handstands, scone. Johnny, you'd complain about the fact that

your hips are tight. I just drink loads of fizzy water and drink loads of fizzy water. Yeah. So Johnny, can you tell us about this before we before we go on? About what my time. In fact, I think you mentioned it on the last last life hacks. It's easy water. You see, yeah, yeah, I don't worry. It's already been, it's already been dropped and I scorned it and now some people have

gone out and bought a soda stream. I get tagged in stories. You need to be careful about what you say in these life hacks because unfortunately some people listen to what you say. Like, go out and start carbonating your own water. Like, we don't have to go out of it. So that's the thing, Chris, you don't have to go out anywhere. Normally, you get the last laugh with all of this because it's on your Amazon affiliate links. So if you go by your your soda stream, even against your even against your advice, at least

someone did tell me they bought a dog because I suggested getting a dog. There's no affiliate link for that though. There's not. Imagine if there was referral a dog. Okay, so I reckon we've got, because we're using a brand new piece of recording software that Joni and Yusuf forced me to use, I have no idea how long we've got left. So let's do another 15 minutes or so if we can. We've talked about the fact that you need to plan your day. How do I just to loop back to that,

joining Circleback, how do I plan my day? Do I need a piece of paper? Do I need a spreadsheet? What do I do? So I just use Ical. And then what I would suggest is the night before pick one to three or pick one main thing and then three, let's slightly less important things, write them down a bit of paper or schedule them in. And then get, try the free version of brain FM, which is brilliant, something I've been doing recently.

So that's a pre-life hack life hack that'll be appearing in a life hack suit. Oh, I love this. But it's basically plays you like, by no robby, that's sort of thing. But you can set a period of time. So don't worry about like setting a timer or anything like that. Or you don't have to go into Pomodoro's if that's not convenient for your workflow You can do like 60 minutes 30 minutes and 90 minutes of deep work or creative work It plays nice stuff work for that long and then get up move around do something else and try and just do a few blocks of those in your day

So rather than like scheduling things down with a minute think right I'm gonna wake up and at nine o'clock I'm gonna do my first 90 minute block and I'm going to have a break and do something else. I personally, that's how I always I find trying to work for it. But if it's Pomodoro's or an intense period of work, then change your, change the room you're in or like, go lean out the window or something like that. Yeah, I think I think that having, having it here, I do not go and see your mother. I think that trying to have a lunch break, trying to have an end of work deadline as well is important. Like remember the things that we said, remember keep that semblance of normalcy. Have if you usually work until 11 then have a little

15 minute break and have a coffee then work till half one and go down to the canteen. You can do the same thing except from going to the canteen and it's going to make you feel like life is a lot less different and alien and away from what you usually do. I think the average knowledge worker, so like someone who's like working in a standard, so office-based job with a laptop will probably be amazed at how much you can do when people aren't interrupting you and that sort of thing. So that's why I'm saying, it is immensely difficult, like elite level difficult to just do one thing for a period of time. Like if that is just productivity, that's it. It's just complete one thing at a time uninterrupted, undistracted until it's complete. So like,

write four things down a bit of paper. And if by the end of the day you've done them, you are like you are being extremely productive, especially if they're important things. So just try that, just see how much you can get done, make it into a bit of a game, especially if this is new for you, you'll probably see a bit of a hike in your productivity. I like it. Um, Seth, anything that you think that we haven't touched on so far, what's you just waving? Hey, for the people that are listening, we are all holding up the exact same brass and glass hourglass timer. A bit of brass.

A bit of brass, bit of glass. So this is a physical manifestation of doing one thing until it's done. And the fact that it's analog means that you can't lose it on a screen on a different task. Physical and digital. It's always there. What else have we missed off? So the other thing we've missed off is that, despite, yes,

this, as you said, this is social distancing, but that's not equivalent to staying the house at all times. Like, the outdoors is fair game and national trust have waived their fees for all of their places. You know, being outside is so helpful not just for our mental health, but also always like clearing out the house a bit, just getting outdoors, the so much exercise you can do outdoors as well. Really, the only tangible difference to people's lives at this point is going to be interaction with people face to face and being in the standard place of work, except for me, unfortunately. But so in the trenches.

Yeah, and it's nice to see more people outjogging, more people doing, like pull ups in the park, like that kind of thing. And I think just taking advantage of the fact that we actually have quite nice weather right now. And being outside on your own is no longer weird. Can't shut nature, can't they? Can't try, but they were managed. Yeah, they will not manage. Did you see, there was all of those rumors floating around about how the army were going to come and sort of stand outside a Tesco and make sure that you weren't leaving your house and doing all this.

I saw an unbelievable post from someone who presumably must be in the armed forces that said, isn't it weird how me and my battalion have heard nothing about this mobilizing of armed forces to keep people in the houses, but Becky 17 from Wigan is absolutely certain that it's happening. Yeah, so I thought it was a really good day about like, I'm not going to be able to find it. So it was the thing on Facebook, like Lauren on Facebook said, Lauren on Twitter posted, I think like to the president or something saying, we Americans need to know a date for when this coronavirus is going to end. This is not fair on something and someone replied being like, oh, so Lauren, what you're saying is

you want to speak to the manager of coronavirus. She had the, I want to speak to the manager haircut as well. Yeah, she did. I remember seeing that. Okay, so go outside to get some nature, keep assemblons of normality in your day, create space to work, create a morning routine, the opportunity to build habits, get dressed for the gym, sleep with your phone outside of your room, propn fitness.com, slash something for your workout plan. It'll be in the link in the show notes below.

There is one more thing. Oh, I like the biggest thing. So it's the biggest thing. Yeah, especially as a prize. So a lot of personal trainers and coaches and class instructors and everyone, like their businesses just being absolutely gooseed, like especially when the gyms are closing as well. So there's kind of a mad panic now of people trying to set up online programs and without the infrastructure to do that, it's going to be a fail. So that's something that Johnny has been working on this week to help those people in that position

to start. It's so it's really interesting because like position to not start. It's so it's really interesting because like it's every or it again it's one of those things where an entire industry is put in the same position and so loads of people are just thinking all right I'm gonna do this online coaching thing now so everyone's posting on their Instagram like online coaching now available as though all everybody's been bursting for is for that person breaks online coaching. Because no one, like no one's thought of it before, like it is a perfect opportunity,

but if you get it wrong, you just look stupid, frankly. So like use it as an opportunity to, I think everyone's worrying like, oh my God, I need to get PDFs and home workouts for people, but see it as a warning sign, like something has happened that impacted my business that I absolutely wasn't ready for, potentially my revenues for the zero. That is the market telling you that there is a problem, so use it as an opportunity to, this time next year, or if anything were like this would ever happen,

again, like the gym you work out would have shut whatever, have an online income stream, because the people who are not worrying this morning or today in general, people doing their con because this morning are those who have like 50% of their income from online because for them moving their offline clients to online is easy because they already have the systems and infrastructure in place. So all you need to do is go to propinfitness.com, force, platform, and wisdom. I love it. All the answers are there. I love the custom URL as well. propinfitna.com slash modem wisdom is for online coaches, not for the correct workouts. Correct. And also just I think, sorry, just one more thing. I think like it

doesn't have to be if you're a personal trainer, like if you, unless you're someone who is salaried and working, um, working for a specific employer, I think having some kind of self offering, like online, I think more and more people are doing it now. Um, everyone is an expert in something. Yeah. Well, I, you've done exactly that, right? Like six months of is, is, is that is, is the same thing it's you having an online presence and online offering to help people with your expertise and your experience. There's no reason why other people can't do that. So it's a great time to explore that as an option.

I get it. So one of the main problems people are gonna have, bottom of Maslow's hierarchy of needs, money, money at the moment, what can people do, or where would you send people, other than potentially starting an online business? One thing that I can think of is supermarkets are desperate for staff

at the moment. So if you are in the throes of needing money, supermarkets are a great place to apply. Any other ideas about either saving money or delivery? Deliveroo. Like that, there is going to be so much more delivery, but it's already on the uptick, isn't it? Uber as well is a bit like that's that's maybe for the where are people traveling? The real ballsy ones. Well, so this was mentioned on your last podcast with the COVID guy who was saying that people getting the train or the subway, that's obviously an inferior option to getting a taxi. Taxi is still not ideal, but Uber is going to be better to be exposed to one person rather than

random bunch of them. Unless this taxi driver definitely has it. Definitely, yeah, in which case? Super spreader. That's a real problem. Super spreader. Okay, so Uber super spreader um okay so uber deliverer supermarkets take away this to open right take away is yeah but not just see it like go with the dominoes about the fucking cleaning up dominoes dominoes will wipe in the floor within the moment um literally what about ways to save money at a time like this most people are going to be spending far less, sighting the house, unless they're just pounding the Amazon.

Maybe stay away from Amazon. Yeah. You tumble down that rabbit hole when you've got no income coming in as dangerous, isn't it? Like, what do you mean first? Don't go on the website, Amazon. Don't go on Amazon.com. Don't go on something that has a one click of purchase in the Hibald. The only website in the world where you can accidentally buy

something and have it delivered the next day. What about for the next year every month? Yeah, yeah, subscribe and save. Someone's done that with sex toys and they're just receiving a dildo a month for the next year. Why do you want a deal to a month? I don't know. You get bored the last one. I don't really know how they work. Okay, so we've talked, we've got about that. What else can people do? I mean, certainly prepping your food at home, it doesn't matter how many takeaways are still open, they're not as cheap as making the food yourself. So book cooking on a morning's definitely

going to be a great way to do things. If this is not in line with the money thing, but if money's all right, macromials are, like they just sorted me out, they just sent me a box that just sorted me out. Talks, talk us through it. So macromials is just meal prep, but they do, as far as I understand, nationwide delivery, you pretty much design their recipes, they're like 500 calories a box, they're not the cheapest thing, but they are delicious. And I got like a, I was doing it weekly, but I switched to monthly, like coincidentally a while ago. So I just, I mean, there was a draw.

Wasn't they come monthly or they, they, they deliver the boxes to me now monthly, yeah. You need a big freezer for that. So they're all just in the freezer. But they last five, eight weeks in the freezer. I'm a big fan of meal prep companies. I use the fitness kitchens, but it sounds very similar. And yeah, just,

are they nationwide? Yeah. Yeah. It's brilliant that those sorts of things exist, because I think initially when they were launched, all of it was like the local restaurants or like options and it was always delivered by someone by hand, whether this is like, it's DPD, it gets left on the doorstep, I get a text when like Phil's gonna drop it off, like it's brilliant. It is absolutely brilliant. I tell them. Thanks for chatting. Shout out to Phil. So, final thing, final thing I want to finish on for you, Seth, what can people do to ensure

that their immune system has? Did you say you, Seth, or you, Seth? You, Seth. For you, Seth. The guy has just cycled past wearing like a retro cap, mustache holding a coffee in one hand and checking his phone with the other hand. And just cycling along. Very interesting. A little Ouija out of Mario Kart. Yeah. It looked exactly like Luigi.

Maybe it was. Yes, I could only imagine. It was just a piece of it. Never there was a time for Luigi from Mario Kart to appear. Like a hipster Luigi, yeah. Amazing. So yeah, how can people ensure that their immune systems are functioning well and have you got as someone who is literally on the front line in the trenches? Have you got any sort of messages with people with regards to health? Good question.

So what we shouldn't be doing is looking at, unfortunately, because of the fear-based information online now, there is so much of people exploiting, like trying to give out biohacks and that's that hoax red pepper soup. And it said coronavirus is also known as red pepper deficiency syndrome. And the next day, people cleared out the red peppers from the supermarket to make this soup. It's just like, people cleared out the red peppers from the supermarkets to make this soup. It's just like people are so ready to believe like the one hack that's going to improve their immune system or whatever it is. Unfortunately, there is no prophylactic or kind of licensed treatment yet for...

What's prophylactic? Is that no condoms? Yeah, well, it's the same thing. So it's a preventative. So I can't run a condom. You can wear a condom if you want, just around the house, but you can still get coronavirus or hiring a condom. Yeah, that's very important. If I put it over my head entirely,

I get other problems pretty quickly. Airway. It's not the condom that'll kill you. It's more the lack of breathing. Like it's true. Okay, but yeah, so the main thing is simply minimizing your exposure to it. And that's just following the government guidelines and also minimizing your transmission or transmissibility of it to vulnerable people. and also minimizing your transmission or transmissibility of it to vulnerable people.

Personally, I can't do that part, like I am being exposed to the maximum potential of it. And unfortunately, the combination of sleep deprivation, long shifts, working beyond my capacity and being exposed to a lot of it does mean that I'm kind of at more risk personally, but luckily not everyone has to have that level of exposure. I'm still maintaining as much sleep as I can, training normally, taking vitamin D, taking zinc, but those things are things that I would do anyway, they're not additional measures. And I think ultimately, like, if someone is already, if someone's drinking or if someone's smoking, obviously there's such low-hanging footage, obvious things to stop. But I'm seeing people walk past holding boxes and boxes of beers, like stocking up and it's like, what, so you're going to be in the house alone, and the thing that you've chosen to stock up on is beers,

like something that's really not going to help with... Get rid of this one. Get rid of this one. Yeah, the red peppers. It tastes a red pepper. Don't know as well. it's beers, like something that's really not going to help with... Get the red peppers. Get the red peppers. In case of red peppers. So something I was asked recently was, should I stop exercise? Like, is exercise a... is that reducing my immune function? So like, if I'm going to pick a time to do stuff in its burpees,

is now bad time. Does exercise make us weaker, Scope? It's great answer. Does exercise... Does doing lots of exercise reduce immune function or does it boost it? So are we like to keep something else in the make-up or whatever from? I see. Well, obviously, if you're over-trained,

then, yeah, you're going to be run-down, but that's the secondary effect, isn't it? That's being run-down from the exercise. But with a Woot-Bad, as Johnny is demonstrating now, you'll know whether you're over-trained. Now, I think the answer to that is just, don't be an idiot. Don't take the piss. Got you. Micro-nutrients, probably a pretty good idea to try and ensure that you've got as much of a balanced diet in there as possible to continue immune functioning properly. Like if you are at home, you usually in a canteen, perhaps,

or you're used to eating a lot of food out, and you start only eating foods that have one color in them. If you look at your plate and the food's the same color as the plate, and there's the same colour as the plate, and there's only one colour on the plate, probably a bad idea. Yeah, I mean, if you're making yourself deficient in things at this point, it's probably not the best idea, but the main message has to just be minimizing exposure because it's much better to not get it and therefore not have to worry about it than to try and strengthen your immune system but still be going out

and still be exposing yourself to it. Prevention is better than cure. Yeah, do you think I'm not going to take your answer as gospel, but you think it is possible to not get it? Do you think there'll be people who don't catch it? As in, like, if people remain isolated, will there be people who just won't get it? Over a long enough timeline. So like, obviously, at some point, we'll have to stop isolating. So is there a chance that you'll just stop isolating? And then that was point that. So this is just my personal prediction. I think there will be areas of the world that will be untouched by it, like little tribal populations and islands and stuff where they're

just absolutely sweet. There will be other places where there'll be an initial wave and then silence and then the occasional mini breakout and then it really is how we deal with that mini breakout that depends whether we're all gonna have to go back into self-isolation or not again. Right, yeah. So, but yeah, based on the current predictions, they were saying, with the correct measures,

60% of people are gonna get it. I don't know if there's numbers of change now and I think these Okay, and they're so speculative the way that things change that it may well differ in soon But that's what I'm walk out that's bright, isn't it? I love that you decided to do that mid sentence to yourself. Once you've finished having this argument with yourself, you see, let us know how you get on and then we'll...

I can just see my face like that. Half and half. Okay, I think we've got some good stuff to go out of there. Like, obviously it is a very different and challenging time for people. The change in so much of our lives, not just work socially, family, the way that we can connect to other people, concerns about the economy, concerns about our jobs, concerns about where we live. There's a lot of reasons for people on the surface to be anxious, but the main message I think that's come from this today, which is what you keep going back to, Johnny,

is that there are certain things which you can control and there are certain things which you can't control. And by focusing on what you can do, which is wash your hands, stay in the house, develop a good routine, get enough sleep, eat a balanced diet, try and train every day, get some sun light, go outside. Like it is the basics, it's the absolute basics that we're trying to approach. And we've been talking about this for two years.

We were cool about coronavirus before coronavirus even existed. So, you know, stick to the stuff that you know is going to move the needle as far as this is concerned. And yeah, I think any hacks that people have got, any of the things that people have found are working really well for them.

Send them in, I'd love to share them. We probably are gonna be doing, I mean, life hacks 1, 12, which is what's up next. I don't want to have to record it like this. So if we have to do another isolation hacks, then so be it, and we can get some crowdsourced, crowds submitted suggestions for how people are spending their time. But the main message from a kind of personal sovereignty and opportunity standpoint is you have two choices. You can either exist through this

or you can use it as an opportunity to flourish. And if you flourish during this period of lockdown, you're going to have a head start on, not only the rest of the competition, but on you had you have not been in lockdown. So that is, you know, the opportunity to transcend the suffering of any situation which has been given to you, you're like, oh shit, this is so bad, it's this and the other.

And then to turn it around, stick your middle finger up at it and use that to become better. You can help some other people and you can bring them up. I mean, for God's sake, stop posting information that hasn't come from a reputable source, stay off social media, sleep with your phone outside of your room, or sober, train in the house,

use the prop-in fitness training, homework out protocol, and that's it. I mean, what else do you need? It's like a pit stop, isn't it? When everyone's got to go into the pits and it's like some people are going to put mint tires on and like make their engine better. And other people are just going to have a coffee. 100 beers.

I have a coffee in a kickcat while you're making your engine better and a red pepper. And then coffee kickcat red pepper. That's a super stack isn't it? That's it. That's it. Some condensed blueberries. Right. I'm really looking at those are the ones doing that. Look, thank you gentlemen for joining me today. Bit of a weird one for us not to be sighting the room. First ever one that we've done over Skype. Actually over Zoom, sorry.

But yeah. Thank you as well to everyone who's tuning in. I know that it's challenging time at the moment. I am going to try my best to not just keep putting out coronavirus related content. I appreciate the part of my role is to remind you that there's a real world out there. So it's not just going to be us talking about this virus for the rest of time, but as soon as I can get a hold

of the boys, I'll get them back on and we'll do this again. So gentlemen, thank you very much, links to everything we've spoken about will be in the show notes below, propinfitness.com slash modern wisdom, if you are interested in starting up an online business or the online workout will be linked there as well. But for now, thank you boys. Wonderful.

Speak to you soon. See you.