Modern Wisdom - #267 - Jordan Shallow - Protecting Your Body & Mind From Your Personality

Episode Date: January 9, 2021

Jordan Shallow is a Chiropractor, Strength & Conditioning Coach and Powerlifter. Given that we should hopefully be returning to normality this year, I wanted to ask Jordan about how he balances his desire for improvement with protecting his body and mind from becoming damaged. Expect to learn whether Jordan thinks there is a balanced way to use social media, how we can avoid injury when re entering the world of training in 2021, why being obsessive about balance can counteract an all-or-nothing mentality and much more... Sponsors: Get 50% discount on your FitBook Membership at https://fitbook.co.uk/showcase-your-work/ (use code MODERNWISDOM) Extra Stuff: Follow Jordan on Instagram - https://www.instagram.com/the_muscle_doc/  Check out Jordan's Website - https://themuscledoc.com/  Get my free Ultimate Life Hacks List to 10x your daily productivity → https://chriswillx.com/lifehacks/ To support me on Patreon (thank you): https://www.patreon.com/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

What is happening to the beautiful people? Welcome back to the show. On to today's guest. I'm joined by the Muscle Doc Jordan Shallow. He's a chiropractor, strengthening conditioning coach and powerlifter and I've been meaning to get him on for a long time. I really enjoy his Instagram and he puts some really insightful posts out. Given that we should hopefully be returning to normal this year at some point, I'll wait to ask Jordan about how he balances his desire for improvement with protecting his body and mind from becoming damaged. Anyone with a classic go get a type A personality knows that you kind of vacillate between doing too much and then realizing that you've done too much. And finding that balance in the middle is something

Jordan seems to have. And I wanted to find out is tools and tactics for that, from both a physical and a mental standpoint. So today, expect to learn what the Jordan thinks is a balanced way to use social media, how we can avoid injury when re-entering the world of training in 2021. He runs through a brilliant sort of pre-hab sequence and a bunch of rules and tools that you can apply to your training as we get going again this year. And why being obsessive about balance can counteract an all on nothing mentality.

It sounds quite circular but I actually really appreciate it is point of view and it's nice to hear from someone who has been through the fire of working super hard and come out the other end with some good insights. So let's get going. Please give it up for the wise and wonderful Jordan Schaller. Did long time in the making this one. Rearranged by a Nikili's injury and then a trip to Dubai and a global pandemic, but we're here. Yeah, all as well that as well as they say. For sure.

I saw something on your Instagram that I really thought was interesting. Have you tried trying? What's that mean? It means, especially where I operate very much in an academic space, and there's a large push into optimization. I think a lot of times what we miss is intentionality, and we just actually miss the follow-through and the execution and actually just trying. A lot of people are just becoming a repository of useless information to just approve that they're smart on the internet. But that's not why I got into this.

I got into it to get stronger. And everything I've learned was just to break a certain plateau. And really at the end of the day, I think what separates people who do things and who do things well is how they actually do things. So people who try when they do shit tend to just buy a consequence of trying do shit better.

That highlights something I've been thinking about a lot, which is the bridging the gap between insight and execution, being where almost all of the games are to be found. Yeah, because I mean, you know, I work decently close with professional bodybuilders and you could fill a very large room with things they do poorly or correctly, but the one catalyst that seems to set them apart in their sport is that they will just, regardless of running through walls, is the way to do it. They'll do it more and harder than anyone else. It almost creates, not that the intellectual pursuit is a moot point, but it's, at the

end of the day, are you trying to be big, are you trying to be fast, are you trying to be lean, or are you trying to be smart? Because, you know, rarely do those things going, it's not that they can't, and when they can, we can't reach something akin to optimization, but unless you have that execution, that veracity, and the way you execute, then you're really just collecting IQ points for no...

I'd rather add two inches to my arm than ten points to my IQ. That's spoken of true powerlifter. Yeah, we have a buddy who's often on the show, Yusef, and he speaks about a period while he was a med student where he said he uselessly indexed information for the ruthless hell of it. And I think that mental masturbation and the sort of cerebral game that a lot of people can play, it does lead to an action. Certainly 2020, it's been the year of people ruminating, right? Yeah, it can cripple you too, right? Like it can, you know, if being like the negative effects of your own intellect,

like falling in love with your own creation, right? I think there's a lot of times leaving people to just be this giant, one-dimensional intellect. And you know, if I don't know how deep into that, the religious or philosophical psychosocial rabbit hole you want to go, but like that was one of the the breakdowns of religion in western society that was what kind of led to the proclamation of God being dead was the fact that it fell in love with its own creation, right? And I feel a lot of people, albeit maybe not as profound as a result of that, but you know, lead them to that sort of crippling inaction because they do fall in love with their own creation

with, you know, the more they know. It's just like, it's not why I got into this. I wonder whether that's a byproduct of the convenience of the 21st century, like no one's making shit with the hands anymore. Like, you know, when I need a room in my house, decorating, I ring a decorator, I don't go and do it myself because I can find a delivery of Michelin Star Meal while you're watching Netflix documentary in Amazon Prime, the TV, to your house, you know, like this hyper convenience, I wonder whether that's forcing people

to not put skin in the game with things that they previously might have done. Yeah, I just think there's a new landscape in which we're competing on now, right? Like the plumbers, I never picked a plumber based off of Instagram, right? But people are picking coaches, people are picking educators,

and people are picking, you know, anything to do in supplements or products or whatever in the fitness base based off of, you know of the trading and social capital. I really think that you set a removal of that skit in the game and you don't necessarily have to be competitive at the execution. You just have to be competitive in this simulation. You check the boxes so you write a smart post and you get feedback positive reinforcement like, oh, I picked up three new clients because I used a bunch of big words, but it's like,

okay, are you trying to acquire clients or you're trying to retain clients? If you can't actually, you know, follow through on that and you can't execute and you don't know whether or not your principles actually work, then it's like you're constantly going to be in from a business standpoint of this phase of acquisition where that just leads you down creating, loudness, rabbit hole of creating this repository. And I love the word ruthless, like that repository, that ruthless pursuit of creating this repository of useless information. So it's just, yeah, I think social media is large in part to do with that accumulation,

that hoarding of information. It's like, I know something you don't know. Essentially, it creates like a flatter there is a fitness that just like everyone's trying to come up with their own stick, just to be different, right? It's just to prove that they can survive. And if you want to survive,

you got to train with me sort of thing. So it's, yeah, it's an interesting, it's a very interesting business in the fitness exclusive. I don't think real estate comes to that same issue. I don't know if high finance. I don't know how many followers Warren Buffett has on Instagram, but I guarantee you there's some fitness check out there with a promo code that has more.

How do you compete then in this marketplace? What we're the complaint that we have here is that people win at this game who don't have the virtue to win, that they're all show and no grow, that the results don't actually speak for themselves. It's just that their fantastic market is. But if you're a guy out there who is an unbelievable PT or a fantastic plumber or whatever it is, surely you still need to play the game. You got to do the Instagram thing, use the hashtags, put the good content up with that lovely depth of field effect in the background. Look at us go. I think it's the nice part about the game is you get to define what winning is. So you get to define your lines in the sand, right? It's not predetermined for you.

There are things that work in various speeds, I would say. Like, yeah, if I wanted to sell my soul to the devil, I would know exactly how I would do it, right? There'd be, you know, a some sort of diet that would shred me down to 6%. There'd be a bunch of pictures taken with me without my shirt on, and then the whole depth of field thing and all that. But, you know, I don't, following is, I think, how people think the game is one, right? Like building followings are subscribers or downloads or whatever, but to me, it's a business.

So I get to want to loss to the bottom line. So I don't know people who have smaller follow-ins, I convert well that sell great products and retain great. They don't have a swipe up on their Instagram account, but the way I measure winning in dollars and cents is like they got some digits in the back account that they won Right, so I think it's it is understanding that look if you are trying to utilize social media from a business gain Understand of what winning in business really means right because it's not the be all end all metric and

In the indicator to which you are going to earn Money right, so I think a lot of people get caught chasing the wrong things, and then if they do acquire a massive following by whatever means necessary, they're in a position where they're likely, they're not really apt to monetize, and then they're less scrambling to try and build systems. It's like if you can, a following will come if you put out

of value, and you will be able to work more efficiently if you're success, if you define winning by sort of that bottom line. So it's something that, you know, you get a little serotonin dump every now and then you get a new follower, a like or whatever, but you know, if you can start to get those serotonin dumps when you get deposits into your bank account,

I think that should be more of your focus. And if you geared your decisions more off of that, I don't obviously like you have to have a moral guideline which like you don't cross certain lines. But I think if that's being a consumer or a creator, if you're on the creative side of social media, I think starting from a business standpoint will actually allow you to define those ethical

and moral lines a little, a little bit more clearly because you won't have to make desperate moves based purely off of just acquiring that bottom line. I think people see through it as well. We all know that person on Instagram who will do anything for another video to bang. And even if they're winning at the game of Instagram, they're being laughed at by all of the people who might even watch the video. There's like, I'm sure you'll have them as well.

I've done quite efficiently this year at removing the slow motion car crash accounts from my account that I was obsessed with watching because there's something so compelling about watching someone just wade through hypocrisy day after day after day But you don't know if the success that that person has is because everybody else is doing the same thing I can't believe that this person is just living such a like Vapids like completely shallow life, but from the outside it might look like they're winning

I think the real concern there is not only at a certain point to other people in the industry start to see through it and to a certain degree that'll bleed into the general public or the consumer, but my biggest concern in being around this for however many years I've been around this for is when you start to see through it, where you as a perpetrator of this dissonant character on the internet versus real life I've seen people literally lose their minds like hospitalized anxiety attacks panic attacks because there's there There's dissonant characters, right? There is the simulation online. There's the avatar of themself

And then there's the person on on like to which they exist on the other 22 hours a day where they're not on their phone or 20 or 20 or 18 or 16 or two hours and not on the phone depending on who it is. And it's like that's the biggest concern to me. It's like yeah, it's one thing for other people to see through it, but it'll always get to a point where doing it for the gram is your life and livelihood. And if there's a dissonance between who you are on the internet and who you are in real life, the more that wedge begins to divide, the more trouble you're actually going to be in. So that for me, like I was lucky enough in a certain sense to be exposed

to people who have lived that dissonance and lived as a word I use kind of loosely in that case because it really was kind of driving a wedge through their psyche because they do have these dual personalities like people who maybe a little bit more introverted in the way they would operate in the day to day that the second story was on they were like yeah very swipe us then next thing you know they go reclusive and it's every time they go reclusive they feel the need to go more extravagant when the record button is on and that spirals them back to this refractory further inclusivity and then all of a sudden they're just, you know, schizophrenic bipolar person's multiple very split personality disorder and it's

social media is I think large to blame the the road how we reward people who do have these car crash accounts with keeping them on the needle of the likes and the follows and the subscribes and the shares. That only rewards that behavior and further creates the distance between the avatar that exists on the internet and the person that exists in real life until some point that then just breaks. How do you avoid tumbling into that whole yourself? Never post anything that isn't true in real life?

Does that mean? I don't do anything just for Instagram. Everything from like, I'm not going to go off program to hit a PR on a lift for Instagram because that's how it starts, right? Like whether that's friendships, whether that's relationships, I know couples that only post as a means of saying sorry for some sort of argument that's agglistic in real life. I know a buddy of mine, I'm not gonna name his name,

but every time he posts a picture of him and his girl, I know we sleep in on the flocking couch. 100%. 1,000%. Like I know that is the relationship exists on social media, and I know every time that card gets played, it's like, oh shit, I'm not gonna name him, but buddy posted a picture of him and his girl. I was like, oh, it card gets played it's like oh shit I got a knock on a name name for buddy buddy posted picture him and his girl I was like off the door of what's like oh man I got it what day bread you need a place to

sleep you need a place to stay tonight so it's like whatever the situation is it just has to be it has to be a transparency and I'm not saying like go on there you know and this is one thing I can't stand like you know don't we all got problems, right? Don't use, like talking about psychological problems on social media is like talking about your drinking problem at the bar. It's like, you're kind of missed to the point here. This is the exact reason.

So it's like, there has to be a certain level of transparency, but also a certain level of privacy. There needs to be things you do for yourself that aren't on social media, that, but there are lines that you draw that, okay, now, this is where my private life ends. It's still a continuation of me, and this is what I can put on the internet.

Right, so I think there has to be kind of a two-way street of like, okay, I don't wanna create dissonance by doing things specifically for the internet, but I also don't wanna have the internet be a full-on, voyeuristic view of me as an entire person. That makes sense. I push back a little bit, I think, about the psychological issues. If you're doing it for the reason that I know that this is going to get sympathy likes, then, yeah, certainly not. On the flip side of that, I do think that it's important for people who are in positions that have large followings to show that they're not as bulletproof as

their Instagram may lead people to believe. It is by, it's very essence, a highlight reel of everybody's lives. And I think, yeah, you can weaponize polar opposite of that and use it for a nefarious reason, which is, I know if I post me with a tear running down my face or a really long caption that talks about how I was suicidal last night, like that that may be too far, but certainly reflectively talking about having a bad year coming up against issues, like that nuance I think is really really important. It's something that I enjoy doing myself and it's a competitive advantage because I'm prepared to look at

the ugly bits of my life, and then talk about them mostly on the show rather than in Instagram caption, but I do think it's important. And that's a caveat, right? I think talk about them. The medium is the message, right? I'll go, I mean, I have hour long podcasts that, like, geez, and it is because it is a conversation, like from ex-wifes to ex-girlfriends, like, I've gone on my friends' podcasts, and like, geez, and it is because it is a conversation, like from ex-wifes to ex-girlfriends, like, I've gone on my friends' podcasts,

like, my podcast is whatever. Like, I have friends who have podcasts and are hundreds of thousands of millions of downloads a year. And like, I've discussed, because they're all my friends. And it's on the internet, whatever it's so, I definitely, like, agree to a certain extent that, you know, there is that unfiltered, unpolished

look, we all got problems. I am someone who's on the other side or creator on Instagram or whatever, but I don't think Instagram is the place because Instagram is not a place for dialogue and conversation. I've gone candid and talked about things and I've received text messages on the back of what is things that I would say to anyone's face, but on podcasts. And that's what I like podcasts, creating this repository of conversation, because it is dialogue,

because we couldn't, you know how many posts we would have to go back and forth on? This is an interesting conversation. Right, I tack you, like, oh, I don't think people should talk about, well, I was talking about podcasts, right? So I think exactly, you know, that would be a great YouTube series. We just go back and forth at each other and just have some YouTube.

I've seen, I've seen some really good stuff from rationality rules. Guy called Stephen Woodford over here is a YouTuber, philosopher, YouTuber. And him and Christian philosopher went back and forth about a particular argument for the existence of God, and they did, like a debate, would be, but they uploaded the opening statement from one, then the opening statement from the other, then the first rebuttal, then the second rebuttal, and they just made it into a little series, and it was on each of this channel, and it actually ended up being, I mean, like, philosophy of religions, not something that I would spend all day watching, but the concept I thought was relatively interesting.

Yeah, but see, to me, it's, if we're especially in a debate setting, it has to be instantaneous, right? Because I don't want to, I can't, like my hands are up here, everything I'm talking about, I'm pulling from my own memory, like my own working memory. So it's an interesting platform, but's like to me this there's nothing realer than this. There's nothing we've evolved more like more in sync with than this interaction.

So any latency creates a level of disingenuousness or a lack of congruency, like a lack of truth to it. So for me, like, you gotta be able to bring it in this setting. You gotta be able to like go mono and mono and have this conversation. Like, well, I disagree. Oh, okay. Well, Instagram versus social or Instagram versus podcast.

Great. Sort it, right? Where it's like. It's the same as opposed to sparring in the cage or throwing combinations on the bag next to each other. Exactly. Yeah, and I've never once paid for a pay-per-view or someone just hitting the speed bag.

It's a good point. Yeah, man, one thing I was thinking earlier on, there's this example, I think it's analog to the mouth-usian trap, which is where you get population overgrowth. And it was me thinking about people that perhaps play the game on social media to an extreme, being out-competing those who don't. thinking about people that perhaps play the game on social media to an extreme, being out competing those who don't.

And that's a, what have you done? Have you dropped something? I'm looking for the charger for my computer, but do you think all these chords? Technology on my channel. I'm going to do it today. Yeah, so you can imagine this experiment where you've got a ton of rats living on an island, let's say there's a thousand of them, over time these rats develop culture and politics and art and dance and all of this beautiful stuff music.

And what the rats find out is that as the population approaches pretty much the top end capacity, it starts to level out because there's less and less resources, you can see this as higher competition within a market for clients or for likes or for content or for eyes. As it approaches that, some of the rats actually realize, hang on, if I don't do that dance and art and music bullshit, I can spend more time foraging for food and trying to reproduce. So the rats who do do the stuff, the more virtuous stuff, the ads flavor and content of the world, actually get out competed by the ones who just go for the lowest common denominator. And what you see over time is that all of the rats that do music and politics and all that stuff,

they all get out competed until the entire system drops down to a more shallow state. And that's, I think, what we're perhaps seeing with social media, that you have people who are able to compete by playing the game and the out-competing of the people who are potentially doing something more virtuous because it doesn't resonate so much on the channel, actually leads to an evolution of less and less of that content. Yeah, I think there's two ways to look at it, right? Like, because in that rat model, we're looking at a very definitive finite resource where I think in, there's this, I see that in operation, I see that in action in the social media sphere based

around like, you know, more in the fitness space, But I think that's a close-minded view to look because I don't think we're tapping into finite resources. It's not a zero-sum game on social media, but people treat it like it is. Yeah, yeah, and I think, and that's the biggest thing, is realizing that look like, you know, in our industry, we touch a very small part of the overall real world. It's so disconnected with that real world

that we don't realize how many people don't give a shit about the little like crag and you know, I go to places with people that in the body building community have millions of followers and you take them to a grocery store and don't give a fuck. And then you realize there's way more people that don't give a fuck than people like give a fuck. So it's like, yeah, that zero sum game.

It's like, you know, it can be a positive some game in the sense that, you know, those creatives shouldn't feel the pressure of dealing in an ecosystem of finite resources, because there are so many resources, right? So I think there's a certain level of attrition, and there's a certain level of patience for those creatives to be, you know, just that they require of them to stick to their guns to create an audience. And I think coming back to our earlier conversation, like I think if they saw the business sense first, they could survive without going down and sort of selling out and just be coming these very industrious play the game sort of things.

I think people resort to that because at the end of the day, the bottom line is infringed upon and that's going to lead them to create these decisions out of desperation. In the middle of winter at the moment, moving on to your proper, proper wheelhouse, which is stopping people from getting injured or fixing them if they are injured, what would you prescribe to someone this year who you think is looking to avoid injuries for 2021. What are the biggest mistakes that you see people making that cause injuries to occur? A lot of them, a lot of the mistakes are I think are being based off of just reintroduction to training coming out of lockdowns. In cases where people have gone from the ever illustrious home workout to, you know,

back into a gym setting. There's a certain level like of understanding that we have around training almost intuitively when it comes to overloading. Like if I went for an off program and PR or something of the like, I know I'm exposing myself to a certain level of risk when it comes to that. I think the biggest thing is like, if we were to go into the gym and we were to like, go off program and PR like YOLO 1.0 max,

one rat max bench and to come do an injury. Like a lot of people would look at that and be like, well, yeah, no shit, right? Obviously you did. But people don't see severely underloading their exercise as something that could potentially lead to injury. So I think one of the best things you could do is create a proper program in reintroducing yourself

into exercise. So I think just with the state of the world, and I know with the UK, the fluctuations of lockdowns and no more lockdowns and all of that stuff. And very similar here in Canada, I think there's a certain eagerness to really jump back into the fire once the gyms are open and there's a certain, like, you know, like making up for lost time, that kind of overwhelms people's decision making, but I think having a plan and sticking with that plan, knowing that that time off has not,

it's not the major delo that you needed. You haven't been training that hard your whole life, that you need three months off the gym and you're just going to supercompensate and just be like, it's like, no, you're likely in a state of, you know, physical, I don't want to say fragility, because I think that's overstepping. But there should be a certain level of trepidation around how it is you reintroduce programming into into your exercise and getting back into the gym for 2021, right? There's because there's this heightened, hopefully we're all in places that are starting to open back up again and you know paired with that the usual enthusiasm around exercise that comes with the new year resolutions and all that, but I would put pen to paper and I would be, I don't want to say conservative, but cognizant when it comes to

your exercise programming coming into the new year. I've always said the number one piece of advice to anybody pivoting from bros split bodybuilding into CrossFit, which was what I did was to never go above an eight out of 10 for the first three months in terms of effort. And it was just that top to 20% was where all of the injuries could occur. That was where you were going to slip a disc. That was where you were going to overextend your elbow. That was where you were going to fucking give yourself a rubbed-o because you thought it was fun. And that's dialing it back makes a lot of sense. What else? There's some movement patterns that you think people need to be particularly aware of, some common sort of

lineages that you see when people get back into training. Yeah, I mean, I always like, there's, there's two depths of resolution that I usually look at the body. Depending on who I'm looking at, we can utilize one or two of these systems. Oftentimes, I kind of superimpose. But I look at, for most people, most of the time, we look at shoulder hip and spine. My biggest thing is, what is our access to full range of motion? So mobility being more an active pursuit rather than flexibility being passive. And are we loading within those limitations, right?

Like if I can't put my arm over my head but that weight's in my hands, probably shouldn't have my arm over my head with weight's in my hands. I think that's a pretty sound principle. The same thing with like, you know, if I can't squat, ask to grass with no weight on my back,

probably shouldn't be getting there by means of a barbell and a bunch of plates. And then at the spines a little bit different, like can I resist force in all three planes? So I kind of look at range of motion first, most primarily in the shoulder, because we have the greatest potential for range of motion at the shoulder, right? Like, I can't walk in like, gold member and fucking put my right foot next to my ear, right? My hips just not that mobile. So with the shoulder, I'm really focused on range of motion and then stability at the end range of motion, then loading strength.

With the hips, range of motion could be a limiting factor, but oftentimes we just want to get right into stability. Can we, can we, can you do a walking lunge? If you can't, like when we walk around all day, I'm like, if we look at like our gate cycle. So our gate cycle is broken down into phases. One of the phases is called stance phase. The stance phase is the point in which when we're walking, that we're on one leg. And walking is, you know, other than breathing, is our most involved adaptation that we sort of learn to do. Right, and you can't walk very well.

You're probably not going to be able to pass on your genes historically. Right, that's not the case in today's world, but there was a time where that was the case. So if we look at walking for the hips, it's like, all right, can you do like a walking lunge? If you can't spend some time and exaggerate in phases of Gates cycle, it's like, well, maybe a barbell backs what's probably not in your future, right?

So picking out like exercises that I like to call, like I've coined like gatekeeper drills. So it's a handful of exercises that I think are like mobility and stability prerequisites to loading strength. It shows proof of concept that you have adequate range of motion to get into these certain positions and have the stability or the ability to resist force at the end of these ranges of motion, which are structured limits our ability to stabilize their joints and then get calls upon our muscles to do so. So I mean, I'm always, I'm a huge advocate of any gates like a movement, right? So, you know,

start with something like a walking line, start with something like a single leg RDL, start with something like a Bulgarian split squad or a rear foot elevated split squad or some sort of some sort of derivation of front foot or rear foot elevated, something that looks like how our hips function as we sort of walk around. And then the upper body, it's, you know, trying to improve your range of motion so you can get, you know, without getting too technical, I want to see full flexion external rotation of the glenium humeral joint with the neutral ribcage. And in the lower body, I want to be able to see these unilateral skate cycle patterns get

us into a position of extension and internal rotation of the hip with a neutral pelvis. And then at the core, what would you, what would the exercise be for overhead or for shoulder? So I like, so it depends on where you're at. In a very remedial sense and testing stability through the overhead, a kettlebell bottom under press, I think is one of my favorite. Because a lot of times we look at the rotator cuff when we think about, you know, creating this mass amount of rotation

against resistance. But we're never really doing that when we're training. I'm not coming in and doing a dumbbell press and flapping my wings. The rotator cuff kind of acts like the tracks on a Smith machine. But it keeps the bar in place, so are pecs or so are lats or whatever can exert force.

So the more internal stability, the more output we can have, the more you allow your prime move, I don't know if they're like the word, but let's just call it prime move for now, to exert force. So if we don't have that stability, we're not going to be able to really challenge our muscles to their potential. So something like a kettlebell bottom, down the line, it kind of comes into like, if I'm doing pull ups ups if I'm doing dips These are really good integrated

Rotator cuff exercises that train our shoulder through full flexion and full extension and even into hyper extension with the dips But in early stages if we have someone who might have compromised shoulders That might be a good place to start just with a kettlebell bottom under press Just because it's it's very attenuated load, you don't need to default to someone's body weight. And it's just is going to highlight any limitations in range of motion at the shoulder. Like if you don't have that ability to stay flexed and externally rotated in the shoulder with a neutral ribcage, and you start to internally rotate that kettlebell is going to fall right through your hand. Right. So those are exercises.

So lower body again, just to recap, start with Gates, like a movement, stationary lunge, walking lunge, single leg RDL, hip airplane, really trying, elicit a stimulus of instability through the lower body. Can you minimize your basic support and deviate your center of mass in a way that your muscles of stability around these joints of the shoulder and the hip have to now resist for. So if you have proof concept that these muscles can resist for, you've licensed your ability to then strengthen an exert force.

So range of motion mobility or variability, however you want to look at a stability or capacity, you have the capacity to hold these positions and then that will license you the ability to then exert strength or power. So mobility stability strength, variability capacity power. Those are kind of like a, it's like, it's a timing issue. It's an order of operations, if you will, of how it is you can tear movements in a way

that complement the acquisition of skill of the next progression of move. And then the spine. Yeah, so the spine, more specifically the lumb, more specifically, the lumbar spine. So the lumbar spine is where we seem to have the greatest amount of issues, because we have the least amount of structural stability, right? So the lumbar spine is basically defined by the five vertebra

beneath the thoracic spine. The thoracic spine has this unique structure of the ribcage that gives it a lot of stability. So we don't see a lot of reasons why we don't see thoracic spine disc herniations as often. But one of the major reasons is we have this, I think of like stepping on a pop can, right? I think I stepped on a pop can that was fully sealed. I would have, you know, circumferential distribution of force that would

allow me at, whatever, 120 kilos to stand on a sealed pop can, and it not break, right? But the second there's a dent in that pop can, then it flattens, right? So if I'm looking at, if I'm looking at the whole torso from like let's say the neck down to the tailbone

or the sacrum or the pelvis, and I'm seeing a lumbar spine, it doesn't have that structural stability, and we don't have an ability to resist force internally using some of whether it's the you know the core for internal weeks external weeks transverse agglominus rectus abdominis. Whether it's the lots whether it's the glutes or more internally whether it's the you know multifidus of the rotatories of the erector's deeper spinal muscles if we don't have. deeper spinal muscles. If we don't have that lumbar spine segment as stable internally with our muscles as if the rasex spine segment is stabilized externally, let's say with our ribs, then that's the dent in the pop can. That's the dent in the pop can. If I'm going to apply a load to that, that's where things are going to converge. That's where

those forces are going to converge and it potentially causes some issues. So being able to resist force through all three planes with the core. So if I think about really common practice is the McGill Big Three, the side plank, the curl up in the bird dog. Now this is a good starting point for someone who is detrained, someone who has a young training age, little experience in the gym, little experience with athletics. But it's not the BLN doll, right? For guy like you, guy like me, a bird dog compared to a 300 kilo deadlift, a bird dog should not give you

licensing moral or physical licensing to be able to deadlift 300 kilos. What am I proving that my spine can resist force when I'm crawling around on all fours? And I'm trying to transfer that application to when I'm standing upright with a ton of weight in my hands. So the idea, I think, is sound, the core essence of that big three model is sound.

Because if we think about these exercises, side plank is an anti-lateral flexion, right? Or you could look at that as an x-axis through a body. Bird Dog is, it's a few things, but I think at its essence compared to the other ones, it's an anti-rotation drill, opposite shoulder, opposite hip, and then if we look at the curl up, it's sort of this anti-flection extension. So we kind of have resistance to force through all three planes. The problem is, those need to scale. So how is it that we can use these principles of instability, deviation of center of master limitation of base support,

and apply them across these three exercises to scale the intent, and therefore the adaptation that we're going to derive from these exercises. So think of like the, let's go with the curl up. So a curl up would maybe go to a plank from the knees, to plank at the feet, to maybe like an ab wheel, or a reverse GHR setup go to a plank from the knees to plank at the feet to maybe like an ab wheel or a reverse GHR setup or a body saw. And all the way up to a certain degree to a Romanian deadlift, where now we're trying

to resist force through flexion extension of our spine. And then from a bird dog perspective, it's like an anti-rotation. I would probably start, if I was starting with someone from ground zero, I'd probably start with something like a dead bug. Dead bug is going to be a much more remedial anti-rotation drill because you're spying supported by the floors. I'd go dead bug, bird dog, maybe some sort of bear crawl, maybe some sort of supported single leg RDL, and then start to scale that all the way up to, like maybe a single arm dumbbell row. I think that can create a massive runway progression through anti-rotation of the truck

uh... and finally lateral flexion right like side plank side plank from the knees and then maybe cope in agon plank and then you know lateral carries or something like that so through the spine it's about being able to identify core work specific to the adaptation we're attempting to yield and making sure we're not redundant in planes of motion that we're resisting force through. So a lot of people will just do core arbitrarily

and they end up having some holes. They do maybe two or three exercises for anti-flectic extension and then maybe nothing for anti-rotation. Then when they incorporate maybe back squats or deadlift, their body's gonna default through the path of least resistance that they've set forth by the muscles that have been trained adequately to support their trunk.

And they're always going to sort of have this weak link consequence of like, look, if you haven't trained anti-rotation, when you're loading that core axially with a deadlift or a squat, your body is going to find that path of least resistance. And the, it is now going to be exposed to the isolated instability through that particular range that we didn't pay attention to. So when we look at the core, it's really easy to index whether or not our core work is anti-lateral flexion, anti-rotation or anti-flection extension. And not that any of these exercises are going to be mutually

exclusive to these categories, rather suggesting small biases towards each particular plane of movement, which we're attempting to resist. So on the flip side of it, what we're trying to do is making sure that once we index these exercises, making sure in kind of this plate spinning approach, we're keeping all the balls in the air, we're keeping all the plate spinning. So if I have someone who's really struggling with a bird dog, but they're rocking Copenhagen planks and they're rocking reverse GHR setups.

They've shown a great capacity, a great stability through anti-flection extension or anti-lateral flexion. Yet this bird dog is still stifling them. I'm worried about how it is their body is going to organize their ribcage in pelvis when we put them through an axial load because their deficiency is going to be in their ability to resist force through rotation. So I want to make sure I'm constantly keeping an eye on, where are we at this index?

Are we making sure, are we trading at the same level of complexity, the same level of instability across all three layers of the truck? And how can I progress this further and further and further? And that's really the kind of the goal is, you want to, at a certain point, you want to make corrective exercise, merely the pursuit of exercising correctly.

Right. So I don't, you know, we see these things in isolation, you know, I've, the, the bird dog is a deadlift warm-ups. Like, look, if you needed a bird dog before you deadlift, you either shouldn't be doing a bird dog or shouldn't be deadlifting. I think it's quite simple. Right. Like if you are at the point where you're loading a barbell in front of your body, which

is relatively inefficient from a center of mass and base support standpoint, you better make sure that dogs are barking, right? And if you really need to wake up, the muscle is required to stabilize your spine with a remedial body weight quadruped offset shoulder flexion hip extension, probably shouldn't be on the barbell next.

And if you are confident on the barbell, you're probably wasting your fucking time doing little bird dogs before you deadlift. So the core does become, I don't want to say a bit of a rabbit hole, but everything converges at that that center piece of our body. So stability at the spine is in a large way, a linchpin to most people's progression, whether it's peripheral at the shoulder of the hip, or whether it's even local to compound movements, that's usually where we see the breakdown. And the breakdown is going to happen at the link that we're not paying attention to. So being able to index this way, anti-rotation,

anti-lateral flexion, anti-flexion extension, and being able to make sure we're constantly progressing using exercise selection. And it feels so many times we progress arbitrarily through, you know, distance, or we progress arbitrarily through load being the most common one, right, trying to build more strength. It's like, you know, I could do, let's say like a Superman, or it's, I don't know why you would, yet people still do. And I could put someone's plate on someone's back. And we're like, now it's a weighted Superman. It's like, couldn't we just come up with another exercise? Like maybe we could put out where load would matter.

You know what would be a good like spinal extension exercise under load? A good morning. A good morning is an exercise we could add weight to and that expression of strength and adding resistance to that movement is going to be beneficial, right? Where people get stuck in the exercise rather than they rather than marrying themselves to the intent to the exercise. Like, look, you're trying to improve whatever global extension or vectors or whatever. It's like, yeah, okay, if we can check off the box of the Superman drill, we have licensed our ability, physically licensed our ability to move on to a more complex way to organize

spinal extension or anti flexion of the thoracic spine so then using exercise progression as the most expedient means in which to create adaptation I think it's something that's widely overlooked bulletproofing the body Through those areas, I think would if you if you could avoid injuries in the shoulder hip and spine What percent of injuries that you come up against you reckon that would remove? It's tough right because people it depends on the population gonna work with as I heuristic for most people most of the time I would say upwards of 80 90 percent and I use those numbers because there are 10 percent of people in my experience that are going to bend it until it breaks. There are people who are not in their exercising muscles, that they're in their exercising demons.

And those people, and that's why I sort of talked about two models, one of a higher resolution. That's where the biomechanical model, to me, gets a little bit more in-depth. And that's when we start to encompass biomechanics around the rib cage and the pelvis So if you you're dealing with Genpop weekend warriors essentially if If someone's not paying their way and putting food on their table with exercise or certain level like if they're not If there's not money in a bank account for them exercising or as sport endeavor on the backend of exercising, shoulder hip and spine is a very expedient, heuristic in which to look at human movement for the general population.

That ability to index and scale based off of intent, movements of stability from bottom under press to dip. Most people wouldn't see a correlation between bottom under press and dip because they don't understand the function of the rotator cuff. From stationary lunge to single leg RDL to B stands RDL, most people wouldn't link those exercises together necessarily, but if you understand the intent of them, you would. From bear crawl to farmers carry, some people might not categorize them together, but if you have someone who's making seven figures a year, then we might go a resolution higher and look at ribcage

in pelvis. But if your athletes aren't on ESPN every night, that shoulder hip and spine model is a really good heuristic that allows us to see the body in a requisite resolution that will more or than exceed the demands of the task your clients need to perform. And would you say that looking after those areas with some of or variants of the exercises that you've given there, is that the foundation upon which everything else is built or are there some other parts to the bulletproof your body for 2021 story that we need to add? I mean a lot of it comes down to assessment so you can make better choices of where the

starting points are, right? Because some people, their rotator cuff intervention is going to be dips right away, right? Some people it's going to be, you know, some sort of range of motion drill. Like, if you don't have the mobility, a kettlebell bottom under press is going to be useless, right? So it's, it's, it's assessing. And I think that's what a lot of systems miss is about creating effective exclusion criteria to implement expedient programming for which then you can coach from, right? Because if I just start everyone off and I have a system,

well, here's my system. Everyone has to bird dogs. Like, well, fuck me. I've been a chiropractor of personal trainer, a strength and conditioning coach for 15 years. Fuck, I need a bird dog for. So you need to filter out a way that I, oh, shit, okay, you, I need a bird dog for it. Like, you need to filter out a way that, oh shit, okay, you don't need a bird dog, you need to do a single arm dumbbell row with 100 kilos. That's your anti-rotation through your trunk. This is how you set it up to create rotation. So I think to start off, there'd be two things

that encapsulate, maybe that shoulder hip and spine model. One on the front end would be a good intake form that allows you to write effective programming and on the front end would be a good intake form that allows you to write effective programming and on the back end is the effective programming. So these exercises are really kind of real-time data to give us information as to what our capacity is to resist force in these unstable positions. But preceding that should be a filtration process that allows us to pick on this scale of exercises, what adaptation we think this client can actually operate at. What level of intent this client can actually operate

at to make an adaptation. I don't want to take someone who's 70 and have them do single arm dumbbell rows out of the gate. Maybe I start that person off with a bird dog. That's the anti-wrote. I can only extrapolate their baseline from some sort of assessment, right? Whether it's a written history or some sort of dialogue I've had with the client. So on the front end of like really making a full working model out of this, you would want to create a detailed movement history. And then you on the back end of that is you would want to create an expedient exercise program. Right? So the idea of bulletproofing, again, not my favorite word because I'm sure, you know, as good of a bottom under presser as I am, you know, a good Glock 17 would really do

my shoulder in. So what I think, you know, you can't out corrective exercise, bad exercise. Right? So as certain degree, we need to pay equal attention to the exercises we are performing, sure, but how we're performing these exercises, when we're performing these exercises. So no piece is more important than the other,

but I think a lot of times we overlook this stability piece. We overlook this physical prerequisite model to like physically license our ability to perform these more advanced exercises. So I would say, you know, create a good detail assessment, whether it's a physical assessment, whether it's a historical assessment, I would argue for both being important. Go through then, you know, your ability to express capacity or stability in these end ranges of shoulder hip and spine and then go from there into programming and proper execution.

What about if someone doesn't have access to a chiropractor and they just got to self-regulate with this stuff? Yeah, great. I mean probably better off that way, honestly, the way most chiropractors work is when I'm being like, I can talk shit because I am one and I know this the standard is not great. Yeah, it's, you know, everything is on the internet and it's to what degree it's expedient for you were cost effective for you to go and find it. Because there are, you know, obviously there's there is tangible subdivisions of that heuristic that you look at the shoulder through a particular lens, you look at the hip through a particular lens, there's a way to create your own

internal system of checks and balances. It's just a matter of how much you want to put into it, right? That's why most people go pay a chiropractor because they're hoping, hoping being the operative word that on the other end of it, they're going to have a home exercise, some action plan. That's often not the case, and if it is, it's usually a little stick figure drawings of remedial exercises that they've printed off since grad school and they've been photocopying 100 times a month until you get your hands on one. So it is difficult to kind of sift through the noise to find signal, but it's definitely out there. But I would say the biggest thing is just to start, right? And if you can control

your variables, you can start to accurately assess for the validity of your implementation, right? If you change everything, it's like, well, this whole equation's upside down now. So I don't know what are these things that's actually giving me a positive return. So just being very methodical, being very reproducible, like, okay, I'm going to do this for my shoulder warm up

and see what it does. I'm going to do this for my hip warm up or workout and see what it does. And then that'll allow you over time to distill down to something that is very effective. So, you know, intuitive athletes do this all, like do this really well. And when you look at it from a scientific perspective, or a bio-mechanical perspective, like, wow, this guy doesn't know the difference between a serratus anterior and a knee, but in what he does to prepare is very congruent with biomechanics. He's organizing his body in a way to activate these muscles or to deactivate other muscles

or what have you. But if you don't have that intuition, it can be learned. It's just a matter of, what is it worth to you to spend the time to learn it? Looking forward to 2021, what are you gonna be working on personally? Have you got some areas that you're looking to develop or restrict within yourself over the next year?

Like are you talking my own personal training or just from a business perspective? From a business and mindset perspective, Moser. Yeah, really working on, like, optimization around my schedule, so kind of working with someone right now to try and get the most out of me from a day to day week to week month to month. I'm very much, I keep your head down and go until you can't, and if you run into a wall, just run through it. And that has got me pretty far, but if you run into a wall, just run through it.

And that has got me pretty far, but it's not really a sustainable or efficient model. So definitely looking at a few scheduled work deloads to stay topical to the conversation, and then on the business front, and you've got to, just so, yeah, a lot of curriculum development, a lot of writing, I started a handful of other businesses that are in various stages of like pre-production

or programming or things like that. So I have one, two, three companies now that I have sort of taken some level of ownership of. So a lot of next year is gonna be kind of moving and done, chartered territories on the business end. Everything from some technology stuff, some administrative stuff, some advising stuff, and then sticking with creating curriculum

and developing a handful of new courses for prescript. So 2021 is pretty much already done in my opinion. So looking forward now into 2022. Yeah, it'll be it should be a busy year and hopefully with any luck, be able to get to your side of the pond as soon as possible. Yeah, man. Well, I'd wait until it warms up a little bit because it's absolutely freezing at the moment. You had a post on your Instagram that I think relates to what you were just talking about. You said, if you love something, let it kill you.

And I think this, this talks about the feet first approach to outcompeting people, first through workload, but also that embracing your passion fully and taking an essentialist perspective actually allows us to really sort of feel the nuances of everything we do. It also gives you a competitive advantage and other things. But as you've just identified there, it's not sustainable. So how do you balance those two things? strategically. I think that's something that if you know, like the think of training, right? Like you need to have, I'm not one for schedule deloads. So just kind of speak more in my language. Like I will train until I see indications that I need to deload my training. And so that's why I see metrics to something that's very important.

Whether it's tracking, heart rate variability, whether it's tracking bar speed or grip strength or velocity or whatever, I need to have data to tell me to slow down. Otherwise I'm just going to keep going. And I think as you should, right? Because I think a lot of times if you just succumb to these arbitrary regressions of intensity, you're actually going to be missing your potential long term. So I see that in training and I've seen the benefit of like, okay, I see indicators that fatigue is now a detriment to the progress in training. I am going to do something to offset this fatigue

and be able to perform better. Then that's when a period of detraining would ensue rather than just, oh, I've been training hard for three weeks. I'm going to cut my volume back 30% and cut my intensity back 30%. Like, man, what if that was the exact point in which you should have showed up and you should have turned up So in business, it's really similar where it's like you know I can set on my laptop for days on end and not blank But if I start to notice at the end of a week I'm yielding less and I'm seeing less progress and I have these indicators that would suggest to me that okay I need to

I need to slow down and in order to actually go forward need to slow down in order to actually go forward. So that for me is just having good data, good metrics to track productivity, whether that's number of words I type in a day, versus number of words I type in a week, and tracking and setting deadlines and creating urgency. So for me, it's really just been a process like,

okay, I'm at a point now where the metrics are telling me that in order to move forward, I need to slow down. And slow down strategically, like I'm not just going to f off and just do some morning meditation crap. It's like, no, like I'm going to still get up and work and work efficiently and expediently. But at the end of, you know, let's say once I get this one project, when I finish writing the book, then I'm going to take 10 days and I'm out. Right, so I kind of have like a little bit of a push,

a little bit of a pull push to get the work done. And then at the end of it, I get a bit of a reward and I get to kind of de-load a bit after that. Well, once I've kind of, you know, gone through similar to a competition. It's like, okay, if I pull a PR at a meet, I'm going to take, you know, a week or two off the back end before I'm back really on the barbell. It's the same thing with this.

It's like before I really, if I in order for me to really sink my teeth into the next project, I know I can't just go from a max effort getting this book through publication, get it through edit, get it to print, get it through distribution, to then turn around. And I'm not not gonna be 100% to the project I have planned out for that. So that's gonna be like, all right, time to take off, shut down, and then come back and start to plan again.

So it's not easy for me. Like I was always, because I've gotten whatever this is for our ability, I don't know, what do we do? Like what is this, this is work for us. Somehow we've hacked a system that it's a good, it's a glitch in the matrix, man. It is, yeah, because I'm wearing sweatpants and I'm technically employed.

Like, this is not okay, but like, because I've gotten here by just pure grunt work. Like, sure, oh, how do you do this? Well, if you go on a plane and you travel around the world for three years and you live out of a suitcase and you trash every relationship you've ever had, and you just say yes to every opportunity, you'll be able to do this.

So I was like, yeah, great, done that. Now it's like, okay, how do I get to the next level? It's like, well, now you need to slow down. You're like, I don't know what that means. So it is difficult to have the discipline now to, just like in training, like, you know, there are times when I train four days a week, and it drives me nuts,

because it's three days a week, the week did me climbing the fucking walls. But it's like, I know that if I wanna get bigger, if I wanna get stronger, I have to only train four days a week in this period. So you're at the point now where it's like, all right. From like the lifestyle perspective to overcome this plateau,

I need to express the discipline enough to remove myself from that attitude of like, just keep your head down, don't blink, take a bunch of drugs, and then just work until you can't work anymore then work some more. So that's something that's frankly taken more wrestling with mentally than anything else I've ever done because of you're telling me to not do something. But it's recognizing that's what it takes to get what you want and get to where you need to be or where you want to be if that makes sense.

Yeah, it's a want to be, if that makes sense? Yeah, it's a lot more nuanced, right? It's very easy to just say, go all out. For all that I'm very, very impressed with powerlifters and what those athletes can achieve, it's not very subtle sport. It's applied the maximum amount of power through the bar at all times when you're on the competition floor. That's it, you know? And that I think perhaps ports across onto the way that people sometimes think that they should live their lives. That were absolutist creatures, you know? If I put a packet of biscuits

in front of you and I say, you can eat none of them or you can eat all of them, both of those things are quite easy. But if you're only allowed to eat one biscuit, it's fucking torture. Like, no, no, no, I can't do the middle, I'm not good with moderation. I'm like, I'm either no carbs or all carbs. That's the way that we seem to be able to do things because it removes the decision, the requirement for decision, removes the requirement for subtlety. To me, there's no such thing as dedication and moderation. That doesn't make sense to me. Like, how can those two things go?

How can you be dedicated to something and still be moderate and still be balanced? So like, this is more of an approach of like extreme balance, where it's like, I will work as hard as I can for as long as I can. It sounds like a semantic game that you've played to sort of repurpose this into your particular your particular sort of cognitive makeup Yeah, and it's these are the mental gymnastics I have to play with myself to get me to stop Just like burning the candle on both ends But yeah, like when I go to I don't know. I'm trying to find covid free quarantine destinations

That at the end of February I could just leave do so wherever that place is that I go when I'm finished the like the book for example There will be a period. I don't know how brief it'll be but there will be a day or two where I don't open my laptop I'm sure I'm probably not gonna go the whole 10 days that I have allotted without doing it But I will I will de-load my brain until what degree I feel it's necessary and then right back into the fire again. Croatia, Dubai, Bali, three relatively open places.

Brilliant. I'll go to all three. Perfect. What's the book about? Finish up, tell us about the book. Yeah, so the book is something that I've been writing in accordance with kind of our flag ship course. So I've developed a handful of courses for some gym franchises, kind of all over.

So Brits would be familiar with ultimate performance. And Canadians would be familiar with good life fitness. I was contracted many years ago to revamp the personal training education in both of those companies. And from there, sort of garnered a lot of interest in social media to be sort of taught similar principles that I was teaching there, obviously in a private setting. So I kind of created this like four month, 16 week course

that I think would be, okay, if I were to be a personal trainer starting out, synthesizing my 15 years of as a car proctor and a strengthening coaching, a personal trainer and a strength athlete to various degrees. What do I think is essential for people to know from anatomy and applied biomechanics standpoint? So the book is essentially a manual for that course. So it's about a better part of 50, 60,000 words now.

We're soon across the line in the design stage and all that stuff and editing. But yeah, so it is a compliment to go with the Prescript Level 1 curriculum and that basically is going to act as an expanded version of the course and a reference text for that particular course. And yeah, it's been somewhat of a,

the book predates the actual development of the course itself. So this has been probably through four or five years in the making now, so excited to get it across the line. That's cool, one's out. End of March. So I said it, I would have to be true. So yeah, end of March should be, when the next semester goes live, the students

for next semester will have access to purchase the hard copy of the book. And then all previous coaches do have gone through the course in the last couple of years. We'll have access to it as well. That is a unique approach. I haven't seen from the outside looking in. I'm aware that I'm a total new, but this I haven't really seen the training for PTs at least in the UK. Really seem to take much development and you see the sort of top end strength and conditioning stuff is really changed, but the entry level for someone to be able to step out onto the gym floor. It's just get your level three, I think it's PT level three in the UK. PT level three in the UK. And you walk into any CrossFit gym and even the new coaches, no more than that, even the people that are just practicing for the level one. And then I imagine that you can take that one step further and one step further and one step further.

Yeah, I think just given the current landscape and like there's no room in the market now for mediocrity. I think personal training now is really going to return back to a luxury item, which it was 20 years ago. Only the rich and famous had personal trainers 25 years ago, because it was deemed luxury. Not that I think they had an amazing skill set that, but I think now that the consumer is getting smarter, the act of some information, the barriers to that information are less and less at the consumer is getting smarter, the act of some information, the barriers to that information

are less and less at the consumer level. You're really gonna have to bring a supreme product as a trainer to the table if you wanna continue to do that as a career. Or before it was like, I always compare personal training and the, I can't just stripping. I know plenty of people that just

personal trained their way through undergrad. Just like I know plenty of people that just personal trained their way through undergrad, just like I know plenty of people who just stripped their way through undergrad. It's like that market is not going to be there anymore. You know, with commercial gym franchises taking a hit with people's budgets not necessarily calling for them and to have this disposable income for, you know, a luxury service like that.

And people is like unwillingness to return back into public facilities and open gym spaces. I think there's really going to be a high ticket value placed on someone. I'm going to jump through all of these hoops to be in person and take an hour of my time and have a personal trainer. This person better be able to drastically improve my quality of life across many indices, right? So not only is it just body composition and transformation, but it is going to be pain and performance as well.

So I think there is going to be somewhat of an enlightenment in the personal training field and raising the standard of just the barrier of entry to people into that field is definitely something that we're kind of committed to with the education that we put out. So we're not in the interest of dumbing things down. We ask our coaches to sort of smarten up, and then collectively I think we're hopefully these are going to raise the industry standard as a consequence of that. I hope so, man. I do fear for PT's that haven't decided to do their CPD and take that really seriously,

because you're not just competing with other PT's now. You're competing with CrossFit classes and BJJ classes and yoga classes and peloton and zoom workouts and all this sort of stuff. So as the leverage and the scalability of that has increased the level that you need to be at in order to be able to compete with that as a PT, I think, is correct. And that's a message I've been saying for ages to every PT that I know. I'm like, dude, you need to be shit hot with your branding. You need to be, you need to understand how to market. You need to understand how to retain clients, your pricing strategy needs to be clever. You need

to understand how to do a schedule. You also need to make sure that your actual knowledge of what you're doing hasn't stagnated from when you first became a PT seven years ago. Shit's changed. There's new, new studies being released every single week. I think especially because a lot of PT's get busy, right? Like especially when you've become well-known and you've got a name for yourself. PT's can become really, really busy. My old housemate, Lou, was doing like 50 hours a week of one to ones. There's a fucking ton of one to ones. Now he used to take time off and he was like deep, deep into loving fitness. So he was always reading something, he'd be reading some magazine in between his sessions. And so I was thinking man, like 50 hours a week of one to one must be absolutely fucking exhausting. So yeah, it's a, it's good man.

I hope that that does make people turn a corner in the P2 world. I really hope that. Yeah. Yeah, and you know, we're not the only ones out there doing it. I think there's a lot of really good educators that are attempting to raise the standard. So I think there's, because there's a market now for decentralized education. There's now a vetting process of educators and who's really willing to bring a product to market that is not just furthering the noise

and entering more to the repository of useless knowledge that you can leave an hour Zoom call or an hour lab session or an hour lecture and that will immediately affect the way you train the next day. So that's really kind of where we're pushing the education is for immediate application. Obviously with the limitations and hands on, we're getting a little bit more clever with the way we're delivering courses and interacting with our students. So they can have that dramatic effect they can get the return on the investment immediately

And we're not just floating ideas in their head for them to write clever captions on Instagram Yeah, I hope so man people want to check out what you do or more about yourself. Why should they go? Yeah, so Instagram probably the best way to find me just as gone the internet. So it's at the underscore muscle underscore doc. A little bit of a deeper dive would find you in our podcast, which is our x radio, our xd radio on Spotify, iTunes and all that stuff. And then if you're interested in the education side of things, that would be www.pre-script.com.

So that's where we run all our education through. So we have four courses at the moment, and that'll library will be expanding to set been by the time we hit 2022. So instead we were working in 2022. I wasn't lying. Seven plus a book by the end of March. It will be five plus a book, and then the end of the year will be seven plus three

books and then the end of 2022 into 2023 will be seven and seven books. Shit the bad. Shit the bad busy year ahead. Yes. Jordan, man, thank you for your time. Pleasure, man. Thanks so much for putting up with the technical difficulties and all that. And hopefully the quality of the production marks the quality of the conversation. Beautiful man, HDB. you