Dynamic Dialogue with Danny Matranga - 12 - Foam Rolling, Stretching, Circuits and Keeping the Stone Wheel Rolling"

Episode Date: April 2, 2020

In this episode Danny talks about the mentality he and his clients are working on forging during the COVID-19 pandemic, we also explore:Is there a benefit to circuits in place of straight sets.Static Stretching vs. Foam Rolling, How do each work, how do they differ.How to get Your first pistol squat.Support the Show.

Hey, everyone. Welcome back to another episode of the Dynamic Dialogues podcast. Today, we're going to talk about a few things. We're going to start off talking about the COVID-19 situation though. So this is something I've tried to stay away from as much as possible in the last couple of episodes, particularly even in the last week. I've been making a lot of content on different platforms, whether that be Instagram, Twitter, whatever you're following couple of episodes, particularly even in the last week. I've been making a lot of content on different platforms, whether that be Instagram, Twitter, whatever you're following me on, that of course has some degree, it's kind of inextricable at this situation, there's some degree of COVID-19 that comes up. And I do apologize for that in some respects because

a lot of people are burnt out on it. But I feel like I've given it enough of a break on this platform that I just like to bring it up, update you guys as to what my best practices are, how I've navigated it, how my clients are navigating it, and share that with you as both fitness enthusiasts, coaches, whomever the audience might be for today's episode. But I think it's worth bringing up. But again, I don't want to hit on it too hard and I'm giving you a little bit of a warning. If you don't want to hear about it, just fast forward because we'll get to the Q&A section in a minute. So first things first, let's talk about the thing that most people are probably struggling with right now in the fitness community and that is course, their training. So many of you are probably aware I do have a

garage gym set up in my home. However, while I was putting it together, I was relegated to a few pretty simple and rudimentary tools. And I'll go through what I've been doing with kind of each one of those tools, starting with, of course, bands. Bands were the first kind of thing that I had in the garage gym. And they're something that I still use a lot, even with everything built out. And I think they're the most common piece of equipment that all of us have. One of the things I've really enjoyed using these bands for that I never really tried in the past was leg stuff. So I've actually had great luck using my bands to load things like squats, some degree of

squat where I'm using an articulation between myself and a wall like a foam roller or a Swiss ball and I have the band around my back. So as I go up higher in the squat, I get more band tension. I've even done band lunges, band RDLs, and banded deadlifts. And depending on the density of the band, I found that I'm able to hit and train most of my strong lower body musculature with a fair respectable degree of tension. Another thing I've really enjoyed using the bands for is banded push-ups as well as banded rows. Now those two things kind of in and of themselves are more than enough to hit the upper body and all of the big major muscle groups of the upper body, right? Because when I'm rowing,

I'm using my bicep, my rhomboid, my mid trap, my low trap, which are all going to work with the lat to do the row. So I'm getting a lot of muscles. When I'm doing banded pushups or even just traditional pushups, I'm getting chest, shoulders, and triceps. So that's what I've been doing with bands. Kettlebells are a tool that a lot of people have access to. And I've been doing a lot of kettlebell swings, kettlebell floor presses, ipsilateral kettlebell reverse lunges, ipsilateral kettlebell split squats. And with my dumbbells, I've been doing a variety of squats, squat to press, lateral raises, rear delt raises, curls, tricep kickbacks tends to be my favorite dumbbell tricep exercise. Lots of renegade rows, pushups with that accentuated little bit of range

of motion you get from elevating the hands up on dumbbells. I think I mentioned floor presses already, but kind of basic stuff. Now, from a programming standpoint, I've really been prioritizing compound movements. And for those of you who aren't familiar with the term, I'm going to move my microphone forward here. Compound movements are movements that work multiple joints and multiple muscle groups at one time. Now, in general, the movements we can do with the most weight tend to be multi-muscle group, multi-joint movements, right? So if I'm going to do a deadlift, a squat, a bench press where I move a lot of weight, I'm using multiple muscle groups and multiple joints. And that gets a little tricky when you don't have a ton of weight to move. But even using bands,

kettlebells, and dumbbells, I'm able to hit large amounts of muscle tissue in a short amount of training. And right now, that is my primary focus. While isolation work, accessory work, single joint work, whatever you want to call it, has its place and is certainly in my training, I have been doing what I traditionally do, where I try to focus on compounds primarily, making room for about 70 or 80% of my training to be compound lifts. But isolation lifts, of course, have their place and I've made room for them. I don't think you should cut them out. The only reason I bring this up is because I think it's important that we have some degree of variation in training and that we have some degree of prioritization in training and prioritizing compound movements with your

bands, kettlebells, dumbbells, whatever you have access to will probably give you more bang for your buck than just needlessly hammering away at isolation work. Now, one place where isolation work can kind of come to the table and really win is if you do have some degree of limited equipment and you really want to load up a certain tissue, it might be easier to load them up one at a time because when they work together, they might overpower the amount of band tension you have. So a good example of this might be, okay, if I wanted to do like a tricep kickback with a single, if I had like one single handled red tiny little band that you get at the gym, the ones with the handles on it, and I wanted to train all my push, push,

oh boy, push musculature. That was a great Freudian slip. All of my push musculature, a banded pushup with that band might not Freudian slip, all of my push musculature, a banded push-up with that band might not be very much different than a traditional push-up. So maybe I would do my traditional push-ups, but I'll use that band for banded lateral raises, banded flies, and banded tricep kickbacks in an effort to apply a little bit of a more direct training stimulus to those smaller muscle groups. Now, if my band's more dense, maybe I'll just opt for banded push-ups instead because I can apply a little bit more stress along all of those tissues. But again, you work with what you got. The whole point in me sharing this isn't to sound like some

type of training elitist. It's really just to say that I've had to get creative, even as somebody with eight years of coaching experience who's trained hundreds of people in a lot of different ways with a lot of different modalities. That's something that I've learned and that this has taught me. Additionally, it's something that's making me a better coach. So that brings me to my second point, which is probably the reason I brought this up to begin with. I didn't want to bring up COVID-19 to talk about how I was working out, but it's a question I've got a lot, so I wanted to address it. I brought up COVID-19 because I wanted to talk about my mindset, what I'm focusing on, what me and my clients are focusing on, and how I think this might be somewhat positively

impactful for you. So hear me out. I keep coming back to this idea over and over and over again, because through the first week of COVID-19, I don't want to say it was in denial. I was actually kind of very, very much ahead of it. Of all the people in my circle, I was the most prepared, if you will, for this to turn into what it's turned into. However, I did spend the first week after we got a shelter in place notice here in the Bay Area in denial about how long this might last. I wanted it to be over. I thought it would be over faster than it is. And so that first week, I just couldn't fully grasp it. But when that second week started, I was standing there looking

in the mirror going, okay, here we are. But the stress and the frustration and the uncertainty was so high, I could not get myself to do nearly the amount of things I was doing before. And even now, three weeks in, I'm still struggling with getting back to that degree of efficiency and productivity that I had before. It really rattled me. It threw me for a loop. And that's not something I'm used to. I'm generally a type A, by the book, by the schedule, pack as many things as I can into one day as possible. And being disrupted the way I was, I had a really hard time getting back on my feet. But as I've done this, and this is what I've encouraged my clients to do, and I hope that you are in a place where no matter how hard this

has hit you, you have some degree of inspiration and motivation to get back on your feet. But I keep telling myself this, and I think this is a valuable narrative and it's a valuable thing to think about. When this ends, and it will end, it's the most important thing to reiterate is that this will end. What do I want to look back on? What do I want to have spent my time doing? Do I want to have been the guy that binged 18 Netflix documentaries, played through 15 video games? And there's a place for that. Smoked weed all day, drank beer all day, took a lot of naps, slept 12 hours a night. There's a place for all of that in moderation. And if ever there was a time to let off the gas and just embrace life and live it one day at a time, it's now. But at that same

time and on the other side of the coin, I want to look back at this time. I want to look back at the situation and say, okay, did I do what I could do to support the people around me and to support my goals, which even though they might be clouded by this COVID-19 situation, still exist and are going to come back and punch me in the face when we get back to normal. There's a reality that a lot of people are going to face in this, and it's really unfortunate, but it's quite likely that a lot of people, when this is over, are going to look and go, oh crap, not only did I not get any closer to my goals, I actually backpedaled away from them.

I went backwards. My habits are jacked up. My routines are jacked up. My work ethic is skewed. I really let this whole vacation away from normalcy, right? Because it's not a vacation. It's just a departure from normalcy. I let this departure from normalcy really cloud my vision. I let it get in the way of what I was trying to accomplish.

And so my advice to you is this. Keep what you wanted to accomplish before COVID-19 close to your heart. Put it somewhere you're going to see it every day. Don't forget it, okay? You don't have to work for it the same way you were before. You don't have to sprint towards it. It's not as easy as it was before. I understand that, but don't let your goals completely leave your mind because those things tend to be fleeting and put some type of system in place, some type of habit in place to do that. What I've been doing with my clients and what's been working very, very well is some degree of motivational inquiry or imagery where I say, okay, what do you want to look back in the mirror in two,

three, four months, five months, however long this takes. When you look in the mirror, do you want to have the discussion with yourself of, man, I really let myself go. I didn't eat right. I didn't work towards my goals. I didn't train hard. I didn't do cardio. I didn't do the mobility work. I said, do you want to have that dialogue or do you want to look in the mirror and say, God damn, you know, I wasn't perfect. I was far from perfect, but I am so happy that I stuck with my routine, that I applied some degree of effort, some degree of energy, something that you did. Do you want to look back and say, man, I'm really glad I did those bodyweight workouts. I'm glad I tried to eat as clean,

quote unquote, as healthfully as I could during that time. I'm glad I read those books, right? I think the dialogue that we're going to have with ourselves during COVID-19 for two, three, four, five months is going to be a lot less destructive than the dialogue we could have after this thing's all said and done if we just let everything go to shit. I'd rather have a dialogue every morning for the next three months where I say, damn, I don't want to train hard. I don't want to eat that. I just want to eat junk. I want to smoke weed all day long. I want to drink beer all day long. I know that that dialogue is kind of a battle. It's like we have to measure the stressors. We have to find some degree of

coping. We have to be able to step away. But I would rather have those day-to-day trials and tribulations where I say, nope, not today. I know you don't want to work out. You're going to. Nope, you're not going to eat that. You're going to make something healthy from home. Nope, you're not going to do that until you're done with this project that you're working on for your development. I would rather have those semi-difficult conversations now than months down the road have to look in the mirror and be like, dude, I didn't do anything for three months. I let my body get away from me. I lost my routine. It's really hard to get back in a rhythm, right? Because when the floodgates open, when this is over, having those routines in place, having had those habits, having acted in

accordance with the things you want to accomplish, even to a lesser degree than normal, you're going to be a hell of a lot happier than if you let everything go to shit, right? So if life and goals are this big, big stone wheel, and we need to get that stone wheel moving, right? This is an analogy I've used with my clients. It's really, really, really hard to get that stone wheel moving. Okay, so wherever you were at, let's say February 1st, that wheel was rolling around. It was rolling, rolling, rolling all of February. First week of March, maybe it hit some COVID hiccups, but by the time we got to this second week of March, that wheel came to a grinding halt for a lot of us. And here's the thing about stone wheels. It's really fucking hard to get them going again. They're heavy, they're dense, and it requires a lot of quote unquote activation energy to get a stone wheel moving. And a lot of our stone wheels fell flat on their face. And here we are looking at them trying to get them going again. What I

will tell you is this, it's hard to get the stone wheel moving again. But once you get it moving, it's hard to stop. The analogy I would give you is this. The stone wheel was moving across a really, really smooth, completely paved road for the last six months. COVID-19 comes along, boom, hits a pothole, falls over on its side. Unfortunate. Absolutely. Your job right now it. Absolutely. Your job right now isn't to just sit there and stare at the wheel. Come up with some plan to get it back up on its face and get it rolling again. That's with the caveat that even when you get it up and you get it rolling, you're not going to be on a paved road. You're going to be on a rocky road, but at least you'll have the wheel moving. And the amount of movement you can get just pushing that wheel a little bit at a time across this rocky road over the next,

hopefully one to two months, if not longer, right? The amount of movement you're going to get is really going to add up because we're in this for the long haul. And you'll be very, very happy if when the day comes that that road finally becomes paved again. That's the analogy, right? When COVID ends, the road is now paved. That wheel, it hits the pavement. Boom, you get to take off and launch. You get to sprint. That wheel just tears up that pavement because you kept it moving as best you could. Whereas those of us, and I'm going to try to not be this guy, and I hope you try not to be this person, those of us who let that wheel just sit there on that unpaved road

because it's harder to move during this time, when that road evens out, everybody else is going to be so much further ahead. They're going to be better at rolling that wheel because they rolled it across that dirt road, that rocky road. So think about it like that. Think about that analogy of the wheel. And every single day, you just want to move that wheel a little bit forward. Even if you don't move it forward, you just get it over a rock that was in the way. That's a win. So find a way to win every day, guys, during this. I know it's crazy.

These are the conversations I'm having with my clients. These are the things we're focusing on. How can we win every day so that in a couple months when we look back at this, we're proud of the work that we did. Always do the things that make you proud and keep that wheel moving in the right direction because in a couple months when that road evens out, you'll be so, so happy that you did this. You'll have the ability to look back at this time and know that it was spent constructively. And this doesn't mean just pound away needlessly and endlessly at tasks that are harder than normal. It could be simple stuff.

Go on the walks, make the healthy meals, make the phone calls, right? Just don't slip into the degeneracy of watching TV and YouTube and, you know, drinking, smoking and doing nothing all day. There's a place for a little bit of that right now, of course. But try to find balance. Try to find balance. That's my encouragement to you now is to try and find balance. Hey guys, just wanted to take a quick second to say thanks so much for listening to the podcast. is to try and find balance. But be sure to tag me so I can say thanks and we can chat it up about what you liked and how I can continue to improve. Thanks so much for supporting the podcast and enjoy the rest of the episode.

Here we go into the Q&A. First question is from at Craig Lisbizit. Lisbizit? I think he's trying to play on a little bit of Snoop Dogg there. Craig Lisbizit. Lisbizit, whatever. Full body workouts. Better to do all the sets on one exercise before moving to the next or do each set and repeat.

So what he's asking is if he's training full body and say he's doing five exercises. Let's say he's doing push-up, pull-up, squat, Romania deadlift, and hollow rocks or sit-ups. He wants to know if he's going to do three sets of each. Should he do one set, three rounds like a circuit, or should he do all of his push-ups, then do all of his pull-ups, then do all of his squats, then do all of his RDLs, then do all of his crunches? I don't think that there's a wrong answer here. I think there's benefits to both. So let's talk about what those benefits might be. If you're doing straight sets, let's say we're going to do all our push-ups first. That first set of push-ups is going to be more of a warm-up, primarily getting you acclimated to the movement, prepping the joints, prepping the tissues. Things are going to kind of not be sticky anymore. And by the end of that, everything will feel smooth and good. And then the second and third sets,

you can probably put a lot of output in, you'll get quite a bit out and that'll carry on exercise by exercise. First couple of reps, maybe the first set, set like breaking in set, and then you really put some hardcore energy and effort into it. However, there might be some drop-offs set to set because the fatigue's going to accumulate a little bit faster. On the flip side, your ability to really put some stress onto that tissue will probably be greater if there's less rest time between when you get to them because you'll again be able to put a more intense training stimulus, potentially put more stress on that tissue, potentially put

more stress by building up metabolites in those tissues or splitting hairs. If you do them as a circuit, right, you'll probably burn more calories simply by virtue of just going from one thing to the next and walking around wherever your various equipment is. And then you also have the advantage of kind of being slightly fresher by the time you get back to each of those. If you are doing a lot of bodyweight training, I wouldn't shy away from doing circuits. I think that circuit training kind of gets poo-pooed in the bodybuilding community, the strength enthusiast community a lot, but I think that it has quite a bit of utility, particularly at this time, for helping increase caloric expenditure, right? Which is very

important right now because most of us are burning less calories than normal. Our NEAT, our non-exercise activity thermogenesis has come down. I think it's great for insulin sensitivity, because we're going to be using more tissues by virtue of training different movements in that sequence. Is it any better than doing straight sets from an insulin sensitivity standpoint? Hard to say, but it's definitely going to be on par. I don't think it would be any worse. You get the additional benefit of the increased aerobic demand of circuit training because

generally, whereas in straight set training, if I were to do push-ups to failure and then a secondary set of push-ups to failure followed by a third set of push-ups to failure before moving exercises, I would need to take at least 60 seconds before I attempted another set of push-ups because I'm fried. But if I do push-ups to failure and fatigue my anterior chain in the upper part of my body, right, my pecs, my deltoids, my triceps, and then I move on to, say, air squats, AMRAP for 60 seconds, as many reps as possible. Well, my chest, tricep, and shoulder fatigue are irrelevant during this set of air squats because I'm using completely different musculature. Maybe there's some core fatigue from the pushups, but relatively speaking,

there's almost no competition going on there. So I could put in a ton of output on those pushups, a ton of output on those air squats, and then maybe even move on to something like chin-ups, followed by something like abs, and put a ton of output into all of those, by the time maybe I make it around to push-ups three, four, five exercises later, I'm fresh. I just baked my upper body interior chain recovery into how I put that circuit together. So I do think there's a benefit to straight set training. I think there's a benefit to circuit training. I think now is a time where coaches, trainers, and fitness enthusiasts alike can really become better at understanding how their bodies respond to different types of training, different training systems by simply playing and exploring.

This is a great time to work on improving your capacity as a lifter by playing around with different things. So the next question comes from at underscore cat underscore dad underscore bod. And he asks, what is the difference between stretching and myofascial release? So myofascial release or self myofascial release is foam rolling. So the question is, what is the difference between stretching and foam rolling? So let's first cover stretching. When people talk about stretching, they're generally talking about static stretching, where we lengthen a muscle eccentrically, usually eccentrically. What that would mean is I'm stretching that muscle out, it's lengthening. So I'll give you an example. One would be, of course, everybody's favorite little seated hamstring stretch. You sit on your bum, you keep

your chest relatively upright, and you lean forward trying to touch your toes. And what that does is that hamstring muscle that's attached up on the pelvis and then down on the backside of the tibia, up on the pelvis and then down on the backside of the tibia, right? The lower leg bone, okay? As that pelvis moves around and towards that tibia, that hamstring gets pulled and it gets lengthened like a rubber band. And if you hold a static stretch for long enough, those muscle fibers get pulled away from each other. Those sarcomeres, the small units of muscle tissue get pulled away from each other and it creates a lengthening effect, right? If you do a static stretch long enough, it lengthens out a tissue much in the same way that if you take anything elastic, gummy, or stretchy and you pull on it long enough, you're going to actually get some change in the integrity of that system. And it

might permanently result in a lengthened system. So same thing goes for muscle tissue. If you stretch something that's tight long enough, you'll get an acute lengthening effect. And if you do enough acute lengthening and then go into some degree of movement, you'll probably maintain that elasticity or that stretch response. That's the definition of, you know, the response we would want from static stretching. And sometimes that takes two, three minutes of stretching, right? Self myofascial release or foam rolling is actually very different. Now, how foam rolling works, and I've done no less than a dozen weekend workshops, seminars, certificates. I stopped putting the certificate certifications on the back of my name because

it looked stupid after a while. I've done a lot of them. And I've learned from a lot of incredibly intelligent people. All of them have an opinion on phone rolling. They either like it or they don't. All of them have an opinion on how it works. And I've never once heard one person give me the same answer. Now, this isn't to say that that's a reason why we disqualify phone rolling as an effective modality. What it is, or what it does mean rather, is that we can't come to a or what it does mean rather, is that we can't come to a industry-wide consensus as to what it is that's going on that makes this work. Because it does work, we just don't know definitively how. And I think there's a lot of different mechanisms. So first, let's talk about what's going on when we foam roll. We're a flying force directly into the muscle tissue. And when you

sit on a roller or a plate or a kettlebell or a lacrosse ball, whatever you're using, you're putting a tremendous amount of acute force into something. So for example, like if somebody were to just stand on you, right, they'd be putting, let's say you're on your back and they stand on your thoracic spine, your mid back. They're going to put a lot of pressure on that. Okay. And it might even get some pops, but if they're flat foot, they're going to put a lot less pressure than if they just put all of their weight onto their heel, right? So a foam roller represents somebody standing on you with flat feet. A lacrosse ball represents somebody standing on you with flat feet. A lacrosse ball represents somebody standing

on you with their whole weight going through their heel. So there's different degrees of self myofascial release and the amount of pressure and force they put into the tissue is usually related to one, either the size, surface structure, or shape of the object, and then secondarily the amount of weight or tension being put back into the object by the way the person's positioned on it. So when we put that force into tissue, that sends a signal into the tissue that, holy crap, there is a lot of pressure going on in this tissue. And there's some mechanical transduction and electrical stuff that goes on in the tissue, right? And we don't know exactly what's going on. There's even an analgesic effect, a pain relieving effect from pushing on something, right? And we don't know exactly what's going on. There's even an analgesic effect,

a pain relieving effect from pushing on something, right? So there's a lot of different mechanisms going on in the tissue. And the research shows that self myofascial release or foam rolling can relax tissue, can improve movement quality, it can reduce pain, it can decrease what we would call a hypertonic muscle or decrease hypertonicity when a muscle is just really, really tight. And why it does this could be, like I said, a variety of things. It could be mechanical transduction. It could be just if a muscle is already tight and you put more pressure into it, the nervous

system says that's too much pressure where there was already a lot of pressure. Let's back off. It could have to do with muscle spindle stuff and muscle activation and adhesions. One way or another, it works well for increasing acute range of motion, reducing pain, increasing neuromuscular efficiency and movement quality, and decreasing hypertonicity or tight muscle tissue. Now, it's very acute. The important thing to remember with foam rolling is when you do it, when you've created that acute tissue change, that change in tissue quality, you want to then express movement with that new tissue quality.

So what that means, if I do foam rolling and I do all this stretching and I loosen up these tissues, you will get better long-term mobility from taking that newly acquired range of motion and expressing it with some degree of active contraction or active movement, right? Static stretching and foam rolling are both passive modalities that we can use to increase flexibility, range of motion, mobility. However, I will say flexibility, range of motion. If we don't go into some degree of movement, we will never take flexibility and range of motion and turn it into mobility. Passive modalities create passive response. Active modalities create active response. So if you do some degree of passive stuff, that response is acute and it goes away over time. But if you use active techniques, like say

I'm wanting to improve the range of motion of my squat and I've identified the limitations or I need to stretch X muscle and I need a foam roll to get into a position where I feel comfortable. So maybe you do that stuff. but if you don't go squat, you're never going to own it. So it's really important to at least work in an active component where we express that newly acquired mobility and range of motion. That is where we really take mobility training to the next level. And if you functionally understand mobility, it's one thing, but when you've worked with the number of clients I have, you really start to see it show up more and more and more. So just play with those things. They're both valuable. They're tools in your toolbox. One's not better than the other, but passive modalities will only get you so far if you don't integrate them actively into some

degree of movement. Last question comes from at Rebecca.8 and she asks how to progress to a pistol squat. So for those of you who do not know, a pistol squat is a squat where one leg is extended fully, it's totally straight and it's flexed. So it's actually out in front of the body, kind of like if you were sitting on a chair, if you're listening to this podcast in the car right now, or you're sitting in a chair and you just extended your knee like a leg extension into the dashboard of your car while the other leg is doing the action of squatting. So it's basically a single leg squat with one leg out in front of you and it's very difficult to do body weight.

Now when you do a pistol squat, a lot of people have to work up to it. So we have to do some degree of regression. And what I will usually have clients do is start with a pistol squat to a box. We'll have them sit down nice and slow onto that box. If that's difficult, we'll regress it even one step further where we will do a negative pistol squat where they'll just stand up, extend one leg and just work on sitting back down to the squat. I found that negative pistol squats and negative pull-ups really help people get to doing full pistol

squats and full pull-ups much more quickly. Now, if you have a TRX or an implement like gymnastics rings or bands that you can hold on to, those work tremendously well as tools for providing additional stability, as well as letting you recruit support from other muscular tissues like the lats, the arms, anything that you can use to just get a little bit of help from other muscle groups or your upper body. And that's really valuable too. One I also quite like, if you don't have a ton of equipment, is you can just hold a 10

pound plate out in front of you. And that will act as a counterbalance. Because one of the problems a lot of people have with a pistol squat is they get to the bottom, they get to the bottom of that squat, and then they can't get back up. And then they roll back and fall on their butt and back. But if you have 10 pounds of plates held out in front of you, that counterbalance does a really nice job of helping support you. So if your goal is to get a pistol squat, use implements like TRX box squats or squat to box negative pistol squats or counterbalances. Over time, you'll get there eventually. Another big one you're going to probably have to work on is ankle mobility because that's the big restriction that a lot of people have.

All right, guys. So that wraps it up. I hope that you found value in this episode. If you did, it would be of extreme, extreme value to me if you guys just share this on whatever social platform you use most. But do be sure to tag me so I can say thank you. This is a grassroots podcast and it's not going anywhere if I don't get the support from you guys. And it's also not going anywhere if I can't get feedback from you guys. So if you like it and share it, I'll be sure to ask what you like and what you'd like to see more of moving forward. Speaking of which, I'm very excited to share with you, in the next few weeks, I've got Dr.

Eric Trexler coming on the podcast, Dr. Amy Bender, who is one of the premier sleep scientists in the world, Dr. Gabrielle Fundaro, who is absolutely fantastic when it comes to all things gut health, as well as Dr. Eric Helms. We'll be talking about a lot of fun and exciting things. And I'll be podcasting with my good friend and fellow coach, Austin Current, in two days, talking about what you guys can do to make the most of COVID-19 from not just an exercise standpoint, but probably also from a philosophical and mindset standpoint. So I'm very excited to share these with you guys and do enjoy, do be safe. And remember, it's always a good day to be a good person.