Mark Bell's Power Project - How WEIGHT TRAINING Can Increase Your Flexibility and Movement Ability || MBPP Ep. 819

Episode Date: October 14, 2022

In this Podcast Episode, Mark Bell, Nsima Inyang, and Andrew Zaragoza talk about how to approach missing a day of something new, whether it be a new diet or new workout program. New Power Project Website: https://powerproject.live Join The Power Project Discord: https://discord.gg/yYzthQX5qN Subscribe to the new Power Project Clips Channel: https://youtube.com/channel/UC5Df31rlDXm0EJAcKsq1SUw Special perks for our listeners below! ➢https://www.naboso.com/ Code POWERPROJECT for 15% off! ➢https://thecoldplunge.com/ Code POWERPROJECT to save $150!! ➢Enlarging Pumps (This really works): https://bit.ly/powerproject1 Pumps explained: https://youtu.be/qPG9JXjlhpM ➢https://www.vivobarefoot.com/us/powerproject Code: POWERVIVO20 for 20% off Vivo Barefoot shoes! ➢https://markbellslingshot.com/ Code POWERPROJECT10 for 10% off site wide including Within You supplements! ➢https://mindbullet.com/ Code POWERPROJECT for 20% off! ➢https://eatlegendary.com Use Code POWERPROJECT for 20% off! ➢https://bubsnaturals.com Use code POWERPROJECT for 20% of your next order! ➢https://vuoriclothing.com/powerproject to automatically save 20% off your first order at Vuori! ➢https://www.eightsleep.com/powerproject to automatically save $150 off the Pod Pro at 8 Sleep! ➢https://marekhealth.com Use code POWERPROJECT10 for 10% off ALL LABS at Marek Health! Also check out the Power Project Panel: https://marekhealth.com/powerproject Use code POWERPROJECT for $101 off! ➢Piedmontese Beef: https://www.piedmontese.com/ Use Code POWER at checkout for 25% off your order plus FREE 2-Day Shipping on orders of $150 Follow Mark Bell's Power Project Podcast ➢ https://lnk.to/PowerProjectPodcast ➢ Insta: https://www.instagram.com/markbellspowerproject ➢ https://www.facebook.com/markbellspowerproject ➢ Twitter: https://twitter.com/mbpowerproject  ➢ LinkedIn:https://www.linkedin.com/in/powerproject/ ➢ YouTube: https://www.youtube.com/markbellspowerproject ➢TikTok: http://bit.ly/pptiktok  FOLLOW Mark Bell ➢ Instagram: https://www.instagram.com/marksmellybell ➢https://www.tiktok.com/@marksmellybell ➢ Facebook: https://www.facebook.com/MarkBellSuperTraining ➢ Twitter: https://twitter.com/marksmellybell Follow Nsima Inyang ➢ https://www.breakthebar.com/learn-more ➢YouTube: https://www.youtube.com/c/NsimaInyang ➢Instagram: https://www.instagram.com/nsimainyang/?hl=en ➢TikTok: https://www.tiktok.com/@nsimayinyang?lang=en  Follow Andrew Zaragoza on all platforms ➢ https://direct.me/iamandrewz #PowerProject #Podcast #MarkBell #FitnessPodcast #markbellspowerproject

Parahogic family, how's it going? Now, we have had so many different guests that have come on to our podcast, and we've talked about meat a lot. And the one thing that everybody that tries Piedmontese says is that it is some of the most tender steak they have ever had. I think actually Sean Baker came on and talked about the lack of connective tissue in the cattle. Yeah, he broke it down scientifically, but yeah, he did. That's the reason why whatever cut you get, whether it's a ribeye, whether it's a flat iron, whether it's a bavette, no matter when you cut into that steak after it's cooked, you're not getting any of that chewiness.

That gristle. That you have to spit out because you can't actually chew it. Piedmontese is super tender. They have great cuts that are low fat, high fat for whatever diet you're doing. They're just an overall amazing beef company. Andrew, how can they get it? Yep. That's over at piedmontese.com.

That's P-I-E-D-M-O-N-T-E-S-E.com. At checkout, enter promo code POWER for 25% off your order. And if your order is $150 or more, you get free two-day shipping. Again, Piedmontese.com, promo code POWER. Links to them down in the description as well as the podcast show notes. Be muted again. He is also muted. Because you've been censored to be

fair I had everybody muted I just got that follow back from to buff for this nice you just showed us you just showed him to us mark that dude is funny as fuck y'all golf y'all go follow to buff for this right now yeah we have that we have that clip of that 64 64 year old woman running 13 seconds yeah

that was wild it was damn dude like how dog dude that's fast yeah yeah it is that's legit like that's not fast for a woman that's not fast for being older. That's fast. Fast, fast. That's 64, bro. That's fucking wild. I bet you most bodybuilders cannot do that. She ran a 13.9700 meter. Wild. And then you find out how old she is, and you're just like, damn. She's 64.

I know young men not running that fast. I'm not running that fast. You tell her you're not doing your chores and you try to run away. There's no goddamn chance you're getting away. Why is Jimmy running away from his grandma? Yeah, apparently he got an F on his report card and she was not having it i am scared for him sensational that is fucking impressive watch it again though yeah that's crazy you know what you know i told i was mentioning this to you mark i was i was like i'm

just happy she's not black because i know if she was genetics all the comments would be, it's because she's black. She could run that fast. I also wonder what her background is, too. Did she used to do, I mean, obviously she probably has spent some time in track, but did she used to do hurdles or something when she was younger or long jump or triple jump or something? Because that's fucking crazy.

I wish we had a name. Because I mean, definitely, I mean, shit, maybe she picked up track when she was older that's really cool because man we've seen some people with crazy transformations as they get older so you don't always have had to have been an athlete within the sport right to improve at it and get better with age right it's tough man uh going going into a sport uh when you're older and if you don't have the background in it can be really challenging. But we've seen CrossFit open the door for that with a lot of people jumping into doing some gymnastics. Sometimes it was for worse and sometimes it was for better.

But I think the main thing to hone in on with any of this kind of stuff is that you possess the ability to get better. And if you're just not trying to compare yourself to somebody else, then I think you can make some really good inroads to progressing and getting a lot better. Maybe, maybe an iron cross is like, just ain't going to happen. Like, and that's fine, but maybe you can do some shit on the rings. Maybe you can work your way into being able to do a muscle up, or maybe you can work your way into being able to do a pull-up or several pull-ups. I mean, I think that's the goal with any of this stuff, any of this stuff in fitness. I think the cool thing is it's kind of hard to tell sometimes in your life if you're

making progress somewhere, but if you did three pushups one day and previously you couldn't do any, it's kind of obvious that you got better at that particular thing the biggest thing i think again we've talked about this at length but when you're older let's say you did play a sport when you're younger you do have something that you've gotten pretty decent at it is kind of scary to take on a totally new endeavor you know a lot of people are starting to get into running since you've been running and um i started to get into it. And honestly, I remember the first few runs I did, I'm like, God, maybe this running thing is for me because it was just so bad. I went out on my little bike trail to go run a little bit. And after a minute or two, I was like, okay, well, let's stop.

And I was so demoralized because I'm like, I do jujitsu. I do all this shit. And running a little bit is this tough. But the progression was slow. And now running miles without stopping. Hey, you know what? If you've ever taken your lady to pound town and you know what two minutes of putting that work can be a lot. You're like, man, my triceps are tired.

Especially if the bitch is lazy. That's right. God, deal with pillow princess. You know what I mean? Like, put us some work. Move around. Yeah. You get on top or something.

I don't know. I'm sweating like a fucking animal over here. Oh, God. Sorry for all the ladies. But two minutes is a big deal. Like, if you've never run before, you go out and run for even 45 seconds, 30 seconds, you're like, fuck, man, this is actually quite embarrassing. Quite embarrassing where I'm stuck at. Yeah.

But that's the thing. It's like whether it's jujitsu, whether it's running, whatever it is, it's a very slow progression. And I think it is really cool that we're seeing, number one, a lot of other... Why do I always do that? I did realize this when doing podcasts and in conversation with you guys. You flex your biceps and triceps the whole time? No, no, I don't do that.

I do this... Why is he so jacked? What are you talking about? I do this thing when I speak where I'm like, number one, this, and then number two, I just do that. Like you're a teacher. Yeah, I do that all the time. Have you been doing that for a long time or is it with the mustache?

No, I've been doing it for a long time. I've picked up on it and I've been trying to stop doing that as much. We need like a chalkboard or something to come down or like a map or something that can point certain areas. That just have nothing to do with anything that he's talking about but number one yeah why are you pointing at texas i don't understand that and the word like i think we've reduced we've all gotten better at not using the word like as much but we're still california fuckers yeah so it pops out a lot i only have gotten better just if i just don't speak because if i do speak like i will like say like all the time yeah how much do you guys hate that i'm just curious like if you guys listen into the conversation do you ever pay attention to how much we say like. All the people are not listening. They already left.

I already tuned out. Because they're tired of the way our speech is so fucked up. Oh, Jesus Christ. I'm sure they love it though. Yeah. To some extent. You know, an interesting thing is like today you didn't run and you're going to run later on today,

but we were talking about it earlier. When you start something new, when you don't go do it or when you, let's say you take a day off, some people – that feels like you failed. And then for some people, that's just a spiral downwards. But how do you handle that? I think you can see the same thing happen with the diet sometimes. You let off on the diet a little bit. Some people use the word cheating. You don't really hear the word cheating being used on your lifting program or on your running program.

But I guess, like, it does feel that way. It feels like you feel a little guilty. There's also something about routine that works out really, really well. Ron Penna, with the greatest quote of all time, perhaps, saying, like, that he fucking hates routine, but he responds really well to it and that he doesn't necessarily like he hates he hates sleep, but he hates feeling tired more. And he kept kind of repeatedly saying that over about like a bunch of stuff. He's like, I don't really love to train, but I don't want to be like I hate I would hate to be weak. He doesn't want to miss opportunities in life. And so therefore, as much as he hates being organized and being on time and having a routine, he has one because he hates being late more than he hates. You know what I

mean? So just, so I think when you're, when you get into these routines, it is important to stay attached to them, especially if you're in the beginning stages, like somebody that's new to dieting, they might have to be on a keto diet. Somebody that's new to running, they might have to, they might have to literally just say, you know what, you need to run every day, man. Like you need to just go and you need, or jujitsu, like you need to go to practice a lot. You know, you need to go to practice every day, even if you don't actually participate every day, you need to go every day and you need just sometimes. Sometimes that's the breakthrough period that you need in order for you to, there's like a hump, right?

You got to get past this, you got to break inertia and you got to be able to get some momentum behind it. One thing about that too is the auto-regulation aspect of it. Now, auto-regulation is a term that a lot of people use in lifting and all of sport where let's say you have a program that's set up and it calls for deadlifting 315 for five sets of eight on this day. But let's say you warm up, you go into the gym and you're like, whew, today that 315 just is not there for sets of eight, right? Today, that 315 just is not there for sets of eight, right? So instead of following the program to a T, you're like, okay, let's just do 300 for sets of eight or let's do 315 for sets of six. But if you did the sets of eight, you would have injured yourself.

We need to take that concept into every other thing that you do. You're trying to get better. You're not trying to get worse. You're not trying to get worse. So if you were going to potentially hurt yourself, that would be you being way worse. You get reduced to nothing. Sometimes it sucks. Exactly. That's why, you know, when, when an athlete, let's say a lifter has just a program, but they're supposed to, you know, I think better people that are better coaches have options within programming for lifting to let the athlete kind of sift on how they're feeling on a day-to-day basis because if an athlete just has a program in front of them and the numbers

call for this and they don't feel up to that if they're newer sometimes they're like i gotta follow the program man can't go off program and then they fuck themselves up whereas if they were able to regulate based off how they did on that day they wouldn wouldn't get hurt. But that's why, at least for me, when it's come to running, I put on the watch and I'll start the run, but I don't pay attention to it because I'm not trying to go faster. I'm just trying to make sure that my form is good, make sure that I'm feeling good and go a certain distance. But I know once I look at my watch, there's something inside of me that's like beat that time. And then once you start trying to really push, push, push, that's where, that time and then once you start trying to really push push push that's where especially when you're getting used to something you can get fucked up

just like you shouldn't probably deadlift a certain amount before you're ready for it i got hurt uh not too long ago on a run and uh just this young kid kind of went past me and i was like i'm like he's not going that fast like i can can, I can adjust to like that pace. And I wasn't really trying to beat him necessarily, but I was like, just don't let him disappear. You know? And it wasn't my pace. It was his pace, you know? And he, and also maybe he had different plans for the day. Like maybe, first of all, maybe that's like him just coasting. Secondly, maybe that's him just flying, but it doesn't mean no good to compare myself to him. Plus, he doesn't even know that I'm trying to keep up with him, you know?

Probably look behind and be like, what the fuck's this guy doing? Why is this white guy just so intently staring at me? Why is he breathing so loud and snot flying everywhere? Jesus Christ. But yeah, you got to kind of like, you know, in life in general, you got to run your own race and you have to be comfortable with sometimes there are going to be times where you have to be logical about it and realistic and maybe, maybe as bad as it sucks for the day. Maybe all you're getting in that day is some walking and pushups. Like maybe it's a different day and that's okay because you want to be able to reload and come back the next day. I would say that if you are feeling beat up and fatigued and you are getting some programming from somebody, you have to really communicate with your coach.

A lot of people don't communicate back to their coach that well. And if you're programming for yourself and you're feeling beat up and banged up and fatigued, just bring those percentage. I know it's like you feel like you're being a pussy, but bring those percentages down. You'll be able to get more out of it. And just to kind of give you guys an example of how far you can go without having any, like hardly any knowledge. I mean, I have learned some stuff when it comes to running technique, when it comes to running programming type stuff, I am very new to learning some of this stuff. stuff i am very new to learning some of this stuff and um when i ran yesterday uh i was actually tracking my heart and i had a heart rate monitor on a heart rate stayed um i think the i would have to look at the look at all the uh i'd have to

look on my phone at this all the stats but like i never saw it go higher than like 146 god dang and i wasn't like flying but i was it was it was pretty good run uh occasionally there was little shuffles in there because i did see it you know rising up uh in that 145 140 ish range and i wanted to keep it a little bit closer like 130 140 um so i did slow down a couple times but in the beginning just that pace alone even for 30 seconds or for a minute probably would have put my heart rate right to 160. So my heart rate is coming down I saw Nick Bear talking about this 30 mile run that he did you know and he was like oh you know I gotta go out and do a 30 mile run. I'm like, Jesus Christ sounds so wild, but he's adapted to it over a period of time. And I want to say he was doing like eight something minute miles.

So that's absurd. But also he was still in zone two cardio. He was still, you know, one 80 minus your age. I think he's like 30 or whatever. So whatever the math works out on that. And he said that he posted up an image of his, he was just showing the distance mainly. He's just like, hey, you know, I feel pretty, pretty proud and pretty pumped that I did this 30 miles today. And I feel good. Like I did the 30 miles and I feel like I already feel like I can go run tomorrow. And what was on there was his pace was on there along with his heart rate. And people were like, what the fuck is going on with your heart rate? How is it that low when you ran that far and ran that fast? And he just said, this is what building out aerobic capacity can do for you.

So just shuffling along, you might think that that sucks or you might think a walk and a jog is shitty and you might think it sucks. But you would be shocked at what you could build up. And I mentioned before Chris Henshaw telling me, hey, just concentrate on running for 20 minutes straight. And I was like, oh, man, 20 minutes straight. I don't know about like I don't even know if I'll care to like work my way towards that because I in the back of my head thought that I couldn't do it. care to like work my way towards that because I in the back of my head thought that I couldn't do it and the next thing you know I'm running for 10 minutes straight 15 minutes straight 20 minutes straight an hour straight two hours straight and when I did my first half marathon that took forever but that was like three hours or something like that so and that was in a really short period of

time that was only back that was in March and I only was like paying attention to running and trying to run consistently maybe two months prior to that. And I want to add in too, because with everyone who's getting into running right now, if you're doing running and lifting, take your time with progressing it, but understand that you can get to a point, because my main goal personally is just to be able to run three, four, five miles easily without it taking away from anything I do. That doesn't mean that right now I'm going to just be trying to run five miles every single day. That means that slowly I'm just going to build up to that capacity. So kind of what's happening is like yesterday I just took a nice three-mile run. Today after podcasting I'll probably do another three miles.

But that's because at this point that doesn't feel that fatiguing. And I keep myself, I think my pace yesterday was 10 minutes per mile. I was running in the sandals, but I felt super chill. Right. So none of that is taking away from what I'm doing in the gym. None of that is taking away from jujitsu because I was able to do jujitsu and lifting on the same day yesterday. We sound so ridiculous. Like, like I was out for a three mile run and were you carrying a 20 pound mace with a 50 pound uh yeah yeah i had the 20 pound weight vest on and you had the mouth tape on and the nose pin i had the nose put on one nostril so i was only breathing through one nostril okay yeah i didn't want to add that in because that's oh yeah it sounds crazy but you know but since you mentioned it that's a joke guys it's a joke i think it's just cool like the progress that we've made you know it's really

neat that we're able to add add more and more into our life because when you first added jujitsu in i'm sure there were probably times where you're like man i might even need to like choose between like lifting and jujitsu like Like this is, this hurts. Absolutely. There were like, when I started jujitsu, my goal was three to four times a week, but I quickly learned that my body couldn't handle it three to four times a week. Twice was where I was. And then the other days were lifting.

And then I slowly built up to be able to do it four or five days a week along with lifting. But I want to mention back to the running thing. You know, there's, I think a lot of people are starting to realize that just because you run doesn't mean that you're going to sacrifice muscle. Right. I think within muscle building and the lifting community, the old adage was that, you know, runners, marathon runners look like this and sprinters look like this. I have said that shit before. Right.

But the thing is, is it's at what level are you doing it? Are you the guy who's training and trying to train for the marathon, trying to train for the 26.2, putting in crazy mileage per week? If you're training for a marathon and you're taking it seriously, you most likely will lose some muscle. You will downsize. Yeah. Yeah.

That's far. But if you're the casual, like if you're, if you're the casual like me, you know, you're the casual runner who just wants the capacity, who wants to be able to run with good form and feel good running. I haven't dropped weight. I haven't dropped muscle, but I've, I've only improved at my ability to move with running. So if you're a lifter and you're not trying to sacrifice muscle, all this will do is increase your heart health and your capacity if you do it slowly and you don't try to beat PRs and you just let yourself get better at it. You won't lose muscle. You won't end up in that.

And I think also if you're running, yeah, like 5Ks, like running about three miles, like you're going to be totally fine if you can build up to being able to run 20 minutes straight, 30 minutes straight. That is plenty of time to get a lot of the benefits of running without negative side effects. The negative side effects that you want to just be cautious of are things to your feet and your ankles. And that's why we do so much with our feet. We're sitting here, you know, standing on this Nobosu ball and just trying to get some myofascial release in certain parts of our feet. We're sitting here, you know, standing on this Nabosu ball and just trying to get some myofascial release in certain parts of the feet.

We also sometimes will run in our sandals to help build up the ankles and the Achilles and the Shama sandals. And we guys, I'm a man. I'm always guy who's spilling the beans, but I'm just letting y'all know we don't tell him. Okay. Don't tell him because yeah,

I won't tell him. I'm happy to malfunction him because, yeah. I won't tell him. I'm happy you did that. You can't make everything malfunction. I made sure to speak slowly because I'm like, if Andrew or Mark wants to cut me off, I'll let them cut me off, which you did. I thought it was going to be like a cliffhanger, not go all the way off the cliff. No, he always goes all the way in. You want to bleep me on this?

I'm going to say it, but bleep me. No, I don't want to bleep you. Oh, damn it. You want to make for a good edit. No, exactly. It's more work anyway guys well just so you guys know uh the warrior sandal from shama is the sandal that we we currently wear for our runs and stuff they have a lot of great sandals there some cool shit's coming so but build up shut up it builds up building up those toes and building up the feet can help a lot so that's's why we sometimes do that. That's why sometimes we'll run in the Vivo barefoot and we'll utilize different things at different times.

Sometimes I don't want all that impact. And if I'm going to run a little further, I have a pair of Nike shoes that have these like springs in them, basically a carbon. You can look up a super shoes. There's all kinds of super shoes out there. And sometimes I'll use that and yeah, it kind of does squish my toes and I'm, I'm getting a little compromise in that area. Uh, but I'm getting a compliment of the shoe helping to, uh, propel me forward. But you know, some people end up with back shit and people end up with hip things. And we've, we've gone over a lot of this stuff, uh, previously, but you just really have to take care of yourself really, really well. So when

you're the next day or whenever you can get to it, try some myofascial release. If you have any access, well, everyone has access to a shower, use some hot and cold contrast therapy. That has been really effective. If you can afford to go a little further and you want to run, run, then you might want to get Normatec boots. Those are the boots that blow up with air. That shit helps a lot. If that's not affordable, you can lay down on the ground, put your feet up on your couch or a wall and just get your feet up over your head,

that kind of stuff. I mean, you'll be shocked. You'll be shocked at how inflamed your legs can get from a run, but how decompressed they can look a little while later just by doing something like putting your feet up, trying to get your feet up over your heart. And I cannot over, like, cannot overestimate how important what Mark said is in terms of taking care of yourself. We are doing, like, number one. Number one. Stupid shit.

I got to stop that, man. We have these, um, keep you organized. I don't mind. Yeah. We have the Neboso pads under us.

That great teacher. Thank you. The natty professor. The natty professor. It's already today, kids. We're going to talk about trend balloon and why you should inject from a young age. Now the Neboso pads have this, uhoso pads have this sensory stuff underneath our feet.

So our feet are always stimulated, but we're also beating our feet up with the NeuroBall from Neboso too. And then also, I would say if you guys can, get yourself, whether it's Kelly Sturetz Supernova or some type of hard ball. I know you've been using a med ball in the gym and rolling around that, but we do myofascial release on our calves, on our shins, quads, glutes, hamstrings, everywhere, almost every single day. So you can bring that ball up, Andrew. It's just on Amazon. It's just like a 10-pound med ball, but it's hard. I wish you had one.

Do you have a video up showing what you do on it or no? I don't. I don't think. But yeah, I was doing like a little juj what you do on it or no. I don't. I don't think. But yeah, I was doing like a little jujitsu stuff on there yesterday and like rolling and stretching. And yeah, there it is. And one thing to think about, though, that works so good. I know that you're probably looking at it thinking like it wouldn't work good because of the surface area is big. But for some reason, it works great.

It really kills my hips in a good way. It's really it works really it really kills my hips in a good way it's it's really it works really really well be a little cautious on on the back when you use this product because you have to like flex your stomach and it it can it can be a little bit weird there but it works amazing on just about everything else yeah it's on sale right now and i want to ask you this real quick mark um with that ball or with any of this stuff, are there certain parts of your body that when you roll on it are still really painful? Like there's certain parts of your body that now when you roll on it aren't painful at all, right?

Absolutely. There's spots, and actually it's kind of annoying because I'm like, I'm trying to, my brain is like, this is the area that hurts. And then I'm like pushing on it and there's nothing there. And I kind of like the release that i would get before and i'm like how come there's nothing here god damn it that makes sense but then you go upstream downstream and you still usually find something um certain areas are are tough to get uh inflammation out of and it's probably due to like movement patterns um i got a little something in hammy that's been bothering

me for a while. And it's like, it's weird cause it's on the outside of the hamstring. And the only way for me to get into it is like, it has to be like a very specific like angle to get in there. But, um, the myofascial release stuff is incredible. And one of the ways some of this stuff was explained to me, uh, was if you were to take to me was if you were to take like a rubber band and you're to stretch a rubber band, you stretch it back and forth, stretch it many different ways. Rubber band moves real nicely. Well, that's the way that our muscles move. There's an eccentric and concentric. They shrink and they expand.

They shrink and they expand. And they move really fluidly. But what I believe is true is that when we go to do a stretch, but we have adhesions, tightness, pain, some of these things, it would be as if you took that same band and you went to stretch it, but you tied a knot in it first. And so if you can picture when you go to stretch the band, that knot just keeps moving around, but it never disappears. The myofascial release is the disappearing of that knotted up part of the band. So I think that you could potentially get rid of it through some stretching and through some movement and through some exercise. But I'm more of a fan and more of a believer that you really do need to go in there and kind of scrub that area to get that shit out of there.

Because I think that the area for lack of a better term is kind of kinked. You can't get the fluid, you can't get the blood flow. You can't get all this stuff that you need to get there in the right way, organize the right way. Uh, a lot of times we even lose, um, certain muscles certain ways because you can't get to that area anymore because it's shut down because your psoas is off or your fucking hip flexor or your glute or your IT band or whatever bad like IT band thing going on, you might start to lose function and ability for hip extension, which is driving your foot back behind your body and fully flexing your glute. And so now you might have pain in your glute or you might have pain in your lower back. And so rather than making all this shit to be confusing, just try some myofascial release if you can do so and be, uh, and do it quite often. Like I do it a minimum of two times a week. I spend a minimum half an hour every time I do it.

Uh, it'll pay huge dividends for me. It's, it's almost as if I didn't even run when I, when I go and I pay attention and I actually do it. Um, the next day when I wake up, I'm like, yeah, today's fucking gonna be great i feel i feel good to run today yeah and pretty much what your goal is is like you'll come across different areas for a lot of people the hamstrings are a fucker right the quads uh the it band are really tough we have that little leverage thing we can show yeah sitting around yeah is this right here but um when talking about the, one of the goals is like for me at this point, when it comes to my fast release with either a Kelly Stratton supernova or any type of hardball, nothing hurts. I can roll around on everything and there's no pain anywhere.

That didn't used to be the case. But by doing that consistently around everywhere and then also when I – we'll probably talk about this on a later date. But when i do a lot of lifting stuff i do really long range stuff so i'll do that myofascial release then i'll go and i'll do really long range type of movements body's been feeling fucking amazing that's great so it's like right now you'll do it you'll feel some pain but understand that that pain is not always going to be there you just need to be consistent with the habit of myofascial release but you want to explain this thing yeah Yeah, this is called the Pivot.

This was sent to me by a fan. And, you know, fans send a lot of stuff and we really do appreciate it. But not everything is Oh, I got to wipe this off. Oh, yeah, a little bit of spooge on there. Not everything is as amazing as this. The guy that sent it to me, I apologize. I don't remember anybody's name and all that kind of stuff. But this product is called Pivot and basically has this little knob right here. And if you put it like if I lay on the floor and I put that on my lower back and then I push this lever down, it digs right in there perfectly.

And this sucker gets into my hamstring like no other because it gets that kind of perfect, that perfect angle. And the guy that sent it to me, he said his dad created it out of like a garden tool. So the innovation is appreciated as well. So it's a really cool product. I think it's amazing. I wonder what kind of garden tool he made this out of. I don't know.

Some kind of handle or something. Well, he probably stepped on a rake outside and it hit him in the face and he's like, oh, that would work. Is there a website for this? Yeah, gonna ask is there uh just type in pivot recovery tool on google it'll probably copy like pop up we have no code because they just sent this over but thank you i've used this a few times too it feels really cool um it's australian yep okay so pivot tool.com.au. There you go. The, um, there is a little bit of caution you should have utilizing anything, uh, when you're doing massage therapy stuff, we have this kind of older school around for a long time. I don't know if this one in particular

is called a Theracane, but yeah, that's what I got. I think that's what people, uh, refer to it as. And some of the little hooks and stuff on here. I mean, this is just a cool tool to have around your house or to have in your gym, you know, because you can just grab it and utilize it in so many different ways. But it's amazing. I mean, you can dig in on spots. This, the Theracane has like a particular hook on this one part where I'm able to get right into like this area in my hip flexor that's real tight. So, yeah. Also, the Theracane is great because – can you pass me that cane real quick?

In the sauna, I'll take this fucker in with me and I will go in the back of my traps and I'll like knot up these areas. So, it's cheap too. It's on Amazon for like $ bucks or some shit pat roger family how's it going we talk about sleep all the time on this podcast that's why we partnered with eight sleep mattresses now this mattress is the tesla of sleep it's tesla of beds its technology tracks your heart rate your heart rate variability it changes its own temperature based off the way you sleep so that you get better sleep every single night it is quite literally insane check them out andrew how do they get it?

Yes. And before I do that, I wanted to let you guys know that you can actually set the bed to wake you up silently. I know that sounds weird, but actually the bed starts vibrating around your head and it doesn't wake up the entire household the way my phone used to do back in the day. So now I just kind of have the bed wake me up silently and it's amazing. You guys got to head over to 8sleep.com slash power project. That's E-I-G head over to eight sleep.com slash power project. That's E I G H T sleep.com slash power project. When you guys go there, you'll see a banner across the top saying that you're going to receive $150 off automatically. So again, that's eight sleep.com slash power project to receive $150 off your pod pro cover or your pod pro cover and mattress combo links to them down in the description as well as the podcast show notes. Let get back to the podcast yeah and then um we were actually looking for ankle weights and we

just happen to be at walmart and they have a bunch of really cool shit at walmart like they have a something similar to that theracane they have um they're not quite supernovas but they have balls about the same size as a supernova like a a little bit softer though. So that actually might be a good thing. Yeah. But like they have lacrosse balls that are intended for myofascial stuff. So it's like, it's, it's available, you know, of course you just have to start learning how to do it. But I think the best way that I've been learning how to do it is just rolling

around on that 10 pound medicine ball from like the Amazon basics one. I mean like, Oh, I found a sensitive area let me start working there and then you kind of dig around and it gets a little bit worse but then as you keep moving moving it kind of starts to dissipate but just because um you know like even the way i'm sitting on this kneeling chair right now like my you know the positions that i'm in on a regular like daily basis will still kind of promote some of that tightness in my hips and in my hamstrings and my quads and stuff. Yeah.

So when I go back to rolling around on stuff, it kind of like everything's brand new again and I have to redo it. So, uh, what I'm getting at is just by doing it daily, like it's not going to fix it. It'll help, but it changed in the other habits,

you know, like standing more or walking more, that sort of thing thing like in conjunction with that other stuff yeah right now i'm fighting back but if i could like kind of more optimize the rest of my day it might be able to like actually get ahead of the curve instead of trying to catch up all the time i think some movement with heat really makes a lot of sense so if you have access to a sauna that would be incredible for some people to try to move like my, the step that I have going into it is a little high. So that's actually perfect for me to stretch on. I maneuver on there a bunch. But again, you know, don't undersell the amazing ability that we have to just, like what a wonderful

country we live in. We've got running water everywhere. You can just take a shower, you know, hop in the shower and don't be afraid to kind of move around in there and stretch and move your body around. Some of the stretches and some of the things that the movement doc showed me, you know, moving the finger and tracking the finger and being able to twist a little further than normal just by simply looking by watching your own hand. Those are some things that I've been doing.

Running recently. And running is a great time to get extra movement in too because you're producing so much heat. You're fucking hot. And I know it's hard for runners to want to take just a second to do anything, even just retie their shoe or anything. They don't want to stop that momentum.

But if you're running, if you're running and you're feeling like, oh my God, I'm starting to really stiffen up, take a second. And, you know, there's usually like a bench or something somewhere you could sit down on, do a couple squats or do a couple bends like where you try to bend just like in like a deadlift or something like move around, move around more because you're not really running to like try to be the greatest runner of all time. You're running to promote more health. And so if you just run and run and run and run and try to run for 20 miles that way,

your body's going to get really, really fucking tight later on. And I think the best thing is to be able to do these things and to be able to do them at a pretty good capacity and then shrug them right off like nothing happened. That, I think, is badass, and that, I think, is really cool. But you've got to take care of yourself a lot in order to make that happen. That's me following my finger around. Yeah.

That shit actually was pretty incredible. It's also a distraction technique a little bit too you're not really thinking about what you can and can't do because now you're just like oh follow the finger yeah because like if you would have told me that i can do whatever the hell this is called if you're listening on audio it's just like a bridge reaching up over across like diagonally from left to right and then like even putting my forehead into the ground i was just like no way i can't do that and then after a couple of movements i'm like oh there we go that's fucking cool so that's really dope um one other thing that's been super helpful is like andrew mentioned

it's the standing the things that the way you're moving during the day so the the lesser you can sit sit less but if you're at home chilling, try to sit in different postures. One thing that after Kodora came here, I made it a point to every single day I sit in the Seiza position. Every single – Andrew, if you go on my Instagram, I don't know if you could pull up the pigeon, the loaded pigeon thing. But every single day, like when I'm working working i'll let myself lay down in a pigeon pose while i'm working and i'm working on the other postures that he brought up too but number go to the youtube channel and go find the video of when cador came into the gym scroll down loaded yeah right there the no no no no the other one yeah that loaded pigeon um so this has actually

been pretty helpful. But the reason why I'm able to sit deep in that pigeon position and just come all the way down is because of like the positions that I relax in every single day. I'm relaxing in Seiza. I'm relaxing in this position. I'm letting my body relax in a lot of really rough positions. And when I go to the sauna, like you mentioned, Mark, I'll sit in the sauna. I'll foot glove. I'll do all that. But then I'll spend 15 minutes sitting in a squat with my legs close together, my butt on the wall. I'll sit in that compressed position. And that's been making a huge difference in the way that my body's been feeling. So if you can

go to a sauna, if you guys do, sit in a squat, stretch a little bit, you'll be the weird person in there, but your body, you'll be the weird person in there but your body it'll take some time but your body's going to reap the benefits from it a hot tub a shower whatever way you got to try to figure it out um i think i think most people have access to something that where they can figure it out it just feels good you know and it feels good to be able to recover from these workouts a lot of times the stuff that we're trying to do or trying to get better at in the beginning feels difficult or needs a lot for you to be able to recover from it.

And so some of the techniques that we're sharing right now I think are really important. On top of all that, you know, and Seema and I have been messing around with just like a bunch of weird stuff in the gym. A lot of it has to do with some of the functional pattern stuff that I've been doing. And I do highly recommend for people to check out Functional Patterns website. And we talked about Myofascial Release. They have a whole program that shows you everything on Myofascial Release, explains why it works, explains why maybe some people haven't had as much success with just stretching and how you can kind of incorporate some myofascial release along

with other movement patterns to be more mobile but a lot of the stuff that we've been playing around with now is just it's respective to running jumping throwing and when we're doing some stuff in the gym with cables you go to do like a twisting move with a cable and now you're kind of recognizing like oh my god i got to stabilize so much on this other foot that the calf is firing the shin is firing the toes are firing and yeah we could say the same thing about a bench press you see someone bench press yeah of course everything's moving around but you're not standing like there's no way it's not weight bearing you You know, my story, one of some of what Mark's talking about is in a story that, yeah. And one of the brilliant things about functional patterns is in some of their movements, they

are a lot of times moving like forward in a movement or sometimes backwards. Like there's more movement in it than just a regular gym lift. That's why they even, they even created some of their own cable columns because of the amount of movement that you can get. And I'm not saying that some of these things are the only way to get and achieve some of these things because you can achieve a lot of this stuff by running and jumping and throwing. And you can achieve some of these things by simply just putting some putting some good thought into it but you see in sema is like doing this uh this row here and we're trying to do like multiple things at one time we got some rotational uh going on where you're you're getting the ribs to move but then you can also play with where the shoulders are so beyond just rowing and just having the shoulders move

from side, from a, from a twisting perspective, they can also move side to side as well. So there's just a ton of different movement you can get. And I just really want to encourage people just to, with very lightweight, just to explore and just to try things out because you're going to be surprised at how much stability, there's a lot of rotation rotation going on a lot of anti-rotation going on and you're going to be shocked and surprised how much it feels probably similar to some sports that you played when you were young you're going to be able to connect it to golf you're going to be able to connect it to tennis or baseball or whatever some of those things were that you did when you were young yeah this right here actually um this is another thing that I've been toying with a lot.

This is a hamstring curl on the lower back extension, but I'm trying to get the deepest range of motion possible on that hamstring by reaching my torso kind of underneath me. And initially, I wasn't able to use any weight on this, but now I'm progressing the weight pretty well and I'm really strengthening my hamstring in that super long position. And then if you go to the next story. It's kind of mimicking almost like running it looks like a little bit. This is something that Mark did yesterday.

So this can't be seen, but there's a band and a cable and we're kind of like creating force to the other side of the body and having to stop that force when he gets to the other side. So there's just – there's a lot of cool things that I think that what happens with normal bodybuilding training and powerlifting style training, not that they're bad. But especially when I hear guys who are like super into biomechanics talk about it, they're like the efficient way to move the lattice through here. And there's no reason to go into this deeper range of motion. Same thing with your shoulder. If you go here with a lateral raise, that's going to be damaging to the shoulder. But what you do is you train the body to only be strong and only be able to function well within those very limited ranges of motion. Then what happens when you go out of those ranges of motion?

What happens when you go into these? Might not feel so good. Might not feel so good. Might not feel so good. You might pull something. You might tear something. Why? Because you're not weak. I mean, you're not strong through those ranges of motion.

So one thing that we've been messing with is yesterday we were fucking around with having the shoulder protracted while doing chest flies in this position. So rather than being locked in here, which is the safest way and most stable way for your shoulder, protract your shoulder and see what happens. It's the opposite of safe. It's the opposite of safe. But one thing that we're finding is like our whole trap, lat area, all of that was opening up as we were doing it. And yes, we were using very light weight, but it's something that can be progressed.

And it's something that can turn a weak range of motion into a strong range of motion and lastly athletically this is where this is where it gets really fun if someone throws a punch they don't throw a punch right here and keep their fucking shoulder connected to their lap right they throw a punch and they get long right so how about you develop strength out in those long positions? They even talk about using your arm as like a whip. Yes. That kind of whip factor at the end. Right.

I mean the Diaz brothers are fucking amazing at that. They pepper people with these shots where you're like, those don't look that crazy. But they fucking hurt really bad because they're able to get a little snapping at the end of it. And this is why I see why people say most muscle-bound people don't move well and most muscle-bound people are tight. Why? Because the way that muscle-bound lifters lift is tight. Everything's right here. All the pressing, all the lateral raises, all right here.

That's where you stay. So now your muscles don't have the ability to do anything overhead. You don't have the ability to move your hands behind you. You don't even have the ability to do stuff that your average person can do. Exactly. And you're not trying to be average. You're trying to be the opposite of that, right? You're trying to be way above average, trying to be unique, trying to be different. And now you are like, you're kind of, you had all this like function,

but now you've become like dysfunctional. And I'm not saying it happens to all, you know, because if people will be like, oh, what about this guy? It's not everybody. There's a lot of people that have kept their integrity of their body over a long period of time, but it takes a lot of thought. It sometimes even takes some luck. And there's some people that have stayed attached to their sport or have introduced new sport

as they moved forward. Yes. But you know, the wild thing though, is the stuff that we've been doing this year and messing around with, I wasn't moving as good as I, like I was doing a lot of mobility stuff, but I haven't been moving as well as I, I've been moving better now than I was in the past because of doing some of these weird things with the lifts Andrew can you pull up one more thing from my Instagram please it's a black and white video with the row um and this is just kind of another example right there this is another example of kind of what we're talking about with most with most cable rows

most people are just chilling actually just play the audio if you can because the audio will explain it better that guy's jacked arm extended as long as it can i turn in towards the arm to get an extra stretch in the lat. Then pulling with my elbow, I row. Come back into the longest range of motion. And the thing is, you could also just visually see what's happening with the lat. Like most people are going to keep the lat there, but if you allow yourself. You have to lighten the load, right? And you could pause the audio there.

Right. And you could pause the audio there. You know, the lat is, the lat is also going to take your shoulders from being kind of straight across to you being able to lean one shoulder down towards a hip. And your, your lat is part of that. Like your obliques are part of that. But when you flex your lat, you can actually feel yourself getting pulled to that position and like how often is that like actually trained or focused on in the gym i would say like really really rare unless you're somebody that has been studying this and been paying a lot of attention to it i guess you could say some people have figured it out when they do a uh one-arm dumbbell row and they bring the weight back over the hip that kind of does that

a little bit um but i don't think people are like consciously really thinking and if you're thinking about like if i want to be able to be able to move side to side and move in different planes then i need to be able to fire certain muscles certain ways to be able to do that like if someone's going to just like reach up overhead for something and they're trying to get something that's up real high, you can get up on your toes and put your arm up and stuff like that, and you're going to be limited at how high you can push your arm. But if you take your other shoulder and you flex your lat, you'll be able to go up that much higher.

Like you'll be able to go way higher if you can kind of. So these are just a lot of things that i think they're not commonly thought about but they're things that i've been diving into and sema's been diving into uh more recently and i think it can make a big difference in your training and make a big difference in how you function outside the gym yeah and if you are if you're an athlete that has muscle right just adjust some of the ways you're doing some of your lifts lighten the load because one reason why people don't do a lot of this stuff is because the weight that you're going to be using initially is going to be very light. You're not going to be very strong in those

ranges. You're going to be weak in those ranges because you don't train them. So you need to lighten the load and you need to go into those long ranges and see how your body handles it. Let your body stretch into those ranges because as has been happening for me, I've been able to progress a lot of these movements. And now I'm able to move some pretty decent load in disadvantageous positions or positions that some people would call biomechanically inefficient. Yeah, and I know we were doing some stuff in the gym the other day and Owen was asking us some questions. And I think that younger people would probably think, man, I don't think any of that's for me because I got to focus in on this. I got to focus in on getting strong. But this is an attribute of getting strong.

I would say is like, uh, I understand the need to do the fundamental lifts because those are exercises that are, they're trackers, right? You can track them. You can say, I used to bench 200 and now I bench 225 and I'm making progress this way. Whereas like when you pull on a cable or a rope or you do the go to stuff or you do some other methodologies and some other movements like if you if you just mix up your walking lunges every time you do walking lunges and you do them like every three weeks or something you don't have really a good idea of like how much you progressed on that it's not like you went from 40 pound dumbbells to the 80s it's like week one you use dumbbells week two use a sandbag and the next time you did it you used uh uh i don't know you dragged a sled or something you know

you do something different every time you put chains around your neck you do something different every time it's kind of hard to like be pumped that you made progress but for me personally and this could be the way that my, this could just be something that interests me. I never really cared about that that much. Like it still felt like, it still felt like hard work. Like it still felt really good. So if I was to try to progress on dips and I use chains one time and weights the other, and like, it just, I personally wouldn't care that much to much to know like, oh, I did more weight or I did as long as it feels good. And as long as I'm feeling better

over time and feeling strong, I don't really care about the particular movement. I've said this before. If you take somebody that deadlifts, you take someone that deadlifts 315 pounds and you take someone that deadlifts 275, who's stronger? It's like, well, I don't know. Strong.

Are we talking about just, we were talking about just deadlifting. We're talking about just deadlifting. We're talking about conventional deadlifts. Then the guy that deadlifts the three 15, if there's similar age and similar weight and stuff, the guy that deadlifts the three 15, if they're similar age and similar weight and stuff, the guy that deadlifts the 315, I guess by all accounts, is stronger, right? But what if there's any sort of change in what we're asking the person to do?

What if we said do five sets of five every minute on the minute? Now who's stronger? Why? I have no idea. What if I said first guy to 100 reps with 135 wins or whatever? Now I've got no idea uh what if i said first guy to 100 reps with uh 135 you know wins or whatever now i got no idea so you're stronger you're stronger in that one thing and uh whose hamstrings are going to blow off first in a 40 yard sprint got no clue i have no idea even if the other guy even if one guy can deadlift 315 and the guy that can deadlift 315 can do 45 ghrs straight with no flaw in his movement and the other guy can only do five still got no idea

so strength is a really interesting thing it's like pinpointed down to these very specific movements i think we just need to it's cool to have those goals and I still encourage people to have those goals, but it just doesn't mean what you think it means. It, all it means is that you're good at that exercise. I remember that reminds me of a comment that I saw once. I think it was the episode that we did where we, I think the episode was literally called Redefining Strength or Reinterpretation of Strength. And there was a comment from somebody who said, what the fuck are you guys trying to do?

Like, there's the squat bench, there's the deadlift, there's compound movements. There's no redefinition of strength to what you're trying to do or reinterpretation of it, right? But what you just said is exactly it. When you see a sprinter do what a sprinter does, take a bodybuilder or any of those individuals who are very strong with a barbell.

I know it's very specific, but take them and try to ask them to sprint. Immediately, they're going to pull a hamstring like I did. I did that. I was that bro, right? I clearly wasn't strong enough or my body wasn't strong enough to handle the stresses of sprinting. So was I strong? No. And again, it's not. I was that bro, right? I clearly wasn't strong enough or my body wasn't strong enough to handle the stresses of sprinting. So was I strong?

No. And again, it's not. I was weak. Again, it's not all, but it's most of the time. That's what you see. And for the people that aren't in that category of potentially hurting themselves, these are the people that are really smart about it and they pay close attention. You know, Mike Ryan comes to mind. Mike Ryan is in his

50s lifts like a motherfucker deadlifts really heavy squats really heavy handles some heavy ass dumbbells uh on the bench press he's in great shape he can sprint he can do all kinds of stuff he stays athletic i still think he works on his agility even like side to side movement i think he works on kind of everything he's a good looking man too good looking man he's damn just to get the 50 yeah the physique my cousin's like man he's like i love that guy he's my hero he's like but i had to unfollow him because he's always naked he's always naked dog is always like pulling his junk out and shit that's all right that's why he's in the favorites let's see here. Mike is so jacked. Dog. Yeah, he's out there

fucking getting it done. How many fucking plates is that? He's got like six or eight plates on there. I don't know. Let's see. He's out here on the sled. Like, he's out here

working on different types of, you know. And that's an athletic movement even though it's slower than, like, you know, somebody taking off in a sprint. He's on his toes.

Calves are getting worked. Hamstrings are getting worked. There's unilateral movement. You know, a lot of it, you know, does go back to, like, what you're interested in, you know. So you always want to try to make sure that you're doing shit you're interested in. I know my dog's out here slaying in L.A. Like, my slaying dick. Oh, yeah.

Yeah. Oh, yeah. Are you kidding me? Yep. Never never married let's go just always yep live your life whenever i don't know what his situation is at the moment but like whenever he's had a girl i've been like hey like dude because you know he does well like the girls are always very pretty yeah and uh he's always like yeah you know i'm like bro she looks great like what's going on she seemed i you know. I'm like, bro, she looks great. Like, what is going on? She seemed, you know, I've talked to her.

She seemed really nice. She seems cool. He's like, yeah. She's about to be 24. So I'm like about to, you know, cycle. Am I tripping or didn't when we did the podcast at his place? You are going to do this. Oh, yeah.

Wasn't there like a big thing of coconut oil? In the bathroom connected to the master bedroom. Yes. Oh, yeah. Wasn't there like a big thing of coconut oil? Just like... In the bathroom connected to the master bedroom. Yes. A gigantic Costco tub. Man's like going through that weekly. Oh, yeah. Not just motioning his body.

It's for his skin. It's for his skin. Oh, man. Oh, here we go. Oh, shit. Look at them glutes. You know, the shorts he wears are questionable these are suspect they're like extra tight boxer briefs but he just wears them outside

yeah at least our shit kind of flares but his he's like right on everything no flare pretty much he's just saying hey i want you to see my dick print that's it uh you also have people you got some good coaches out there too. You got guys like Josh Bryant who even when he works with powerlifters, he has them do conditioning stuff. And our boy Sully, our boy Sully would sprint hills and sprint with the sled and like all kinds of stuff. So it's different versions. You know, it's not a power lifter there's there's not a lot of great reasons for a power lifter to uh have the capacity to like go and run 10 miles like it just

it's just it's a little overkill it's unnecessary um but should a power lifter be able to uh walk jog two three miles i i think yeah i think you should be able to. And if, and if you can't, it's something that maybe you just think about or you work towards, or maybe you do it when you retire from powerlifting so that you're not, uh, you know, you're that you're not doing two things at once, which can be detrimental, but can you get on a, uh, can you do some sort of cardiovascular training here and there? Can you drag a sled for 10 minutes straight where you drag it forward, backwards, side to side? I mean, the answer is of course you can.

Or some interval stuff, you know, superset some stuff. Try the Wenning warmup. Wenning warmup is a great idea. Three or four exercises, 25 reps apiece, stuff like that I think is really good. And we can't forget the impact of heart health. Your heart being healthier is going to help make you stronger in the long run because you're going to recover from everything easier. We strayed away from this, but we were talking about, you know,

what happens when you don't get a workout in? Like does that actually even happen where you don't get a workout in. Does that actually even happen where you don't get a workout in? You don't get something in? I blame the world. I get really upset, yell at my wife. Fuck that. Make sure my kids understand that they're fucking worthless and never going to make it in this world.

And once I get through making a lot of other people feel horrible, I make sure that I feel worse about myself, and I just get fucking smashed. I get hammered. And then I wake up the next morning pissed drunk and kind of forgot everything that happened, and then everything's good to go. 12-pack of Coors Light.

So, yeah. Yeah. In my fridge. I know it. I know it. That's just, yeah, that's the way I handle it. You know what? Sounds reasonable.

Louie Simmons used to say, you know, he used to tell me like, if you missed a workout, you missed a workout. He would say, don't make them up. And I always found that to be interesting. And I kind of like, I never really questioned it. I just always followed it. I was like, his reasoning for it was like, you're never going to miss anyway. It's like, you're hardly ever going to like, you know, but he's like, if you're sick and

you miss a bench workout, don't try to force the bench workout then, you know, the next day or whatever, just go on your regular scheduled, whatever the hell you're supposed to do. Uh, and, and just continue onward. regular scheduled, whatever the hell you're supposed to do, uh, and, and just continue onward. And, um, I've always liked that message. Like it's like, uh, you can't worry about it now. Like it's already, it's already in the past. So I think the other thing is too, uh, just because you're off on one thing doesn't mean you need to throw yourself off on everything else. Cause that'll really fuck you up. So if you miss a workout or you get offset your routine a little bit, it's only one aspect of your, your, of your routine. Like today I woke

up later. I kind of hate that. I hate waking up, um, on the way here on my drive here, there's like tons of people on the road and shit. And I'm just like, this is the worst. I'm like lumped in with everybody else. I fucking hate this. Um, I I'd rather get up earlier I like when it's like more quiet outside and it feels to me as if I'm like getting ahead even though it doesn't fucking matter that's kind of like a mindset thing it feels good that way but some days they're just not always they're not always the same and sometimes the most important thing you can do to have be part of your routine is to fucking rest and is to eat. Rest and recovery is part of it. Rest and recovery is part of being a champion. It's part of being a warrior. As much as it's kind of stinks, you're like, I don't want

to just sit here. Well, sorry, dude. Like you fucking have to. Like that's the way it goes. It's part of the whole entire thing. And I need to routinely do a better job of making sure that I protect that because if I don't protect that, then I get shifted out of my routine. So it has to be protected over and over and over again. Like the certain times that I work out or certain times that I run, those are my times. They're, they're off limits. You know, I don't want any, not, not that I'm like all serious about it, but I don't want a deterrent or distraction from that particular thing that I want to do. And sometimes I'll even like text you guys or call other people and try to get other people to come with me just as like reinforcement like ah fuck now i got now i gotta now i have to be there at seven because i fucking told three other people god damn it i don't want to be there but fuck all right i'll go i'll go do

it so that's kind of the way that i that i try to handle i try to make sure that the other aspects of the routine are in there what is happening i just i just i just remember the times where like you're like oh i'm gonna be around to 6 30 and i'm like okay i'll be there and then my ass gets there like something oh man hey you still did it funny yeah um not you know the reason why i asked you that again is there's this guy that actually trains at the gym. His name is Uriel and he was, we were talking the other day. I think he was asking about like, uh, you know, he's asking about breathing and stuff for stress, for stress management. That's why he wants to learn more about breathing.

But I think one thing with all of us here is that the habit of movement and the habit of exercise, even if we don't make it into the gym, we'll still do something. And I can speak for myself here because I know that if I don't, I'm just more irritable. This doesn't mean that I'm looking at my girlfriend and being like, bitch, what the fuck are you – no, I'm not snapping at her or anything like that. But I just know that I'm a more irritable person when I haven't exuded myself in some fashion. And usually that's with some resistance training or some jujitsu. And now I can use running and I have kettlebells at home.

I have stuff in my backyard that I can use to exercise. And I always make sure to get something in because that just allows me to be a much better person for everyone around me, with you guys, with everyone, when I'm able to have that exercise, right? So the main thing is, if the gym is the main way that you work out and the gym is something that you have to go to, you have to do all your stuff, it is good to pick up the habit of running, take some kettlebells and have that at home, have something. Because on the day that you can't get to the gym, what can you do that still allows you to feel good, that still allows you to get that energy out? I think this is important for men and women, but I know especially for dudes, this is extremely important to have a connection to your physicality. Because I've just – like from all the guys that I know, we all just know that when we're able to exercise,

we just do better with everything else. You're not going to be as snappy when someone says something to you. You're not going to be as quick to anger because you know what? You're more chill now. So have different options. Yeah, I would say that like even just in general things, like better things come to me when i work out more now do they actually no not at all but what happens when i don't work out is i actually get really depressed

like i have like the worst thoughts in my head and i'm just like why the fuck and then what happens next you know like i don't know like my windshield starts to crack or whatever you know it's like god damn it here we go or like the line at cost Costco gas stations way longer than it was when I was in a better mood. These fat motherfuckers. Just like fucking hell, dude. Why am I so fat? Yeah. But what I'm saying is like your outlook is completely different.

And also you're in a different spot. Like literally like, you know, like if I woke up early and I went and trained, I would just be up early ahead of everybody and there wouldn't be a line, you know? Like little things like that. So like, it's fucking weird that like better things come to me when I do work out because I, oh, he's dying because I'm in a better mood. But talking to Chris Bell yesterday, he was also saying like how much better he feels when he's leaner. Like, he's like, I'm more productive. I'm like easier to talk to people. And like a lot of just things, a lot of good things just happen

to come to him more when he does lean out a little bit more and so like for me i can definitely say that for sure better things happen when i'm you know working out get super irritable and like judgmental you know you're like what are all these motherfuckers doing at the costco gas station today yeah look at this fucking guy jesus christ still getting his fucking chicken bake at the snack bar what the fuck do you need another chicken bake for you fuck you're like watching them eat in slow motion it's like you're thinking about how destructive it is to them and their whole family like you're just thinking these horrible thoughts and that slice of pizza down you asshole but then here's the other thing and this is like the perfect example so like the

costco that i go to has two entrances and on each entrance it comes in both ways so what happens and this fucking always happens when i don't like when i miss a workout or whatever we'll just keep going with that theme is i get behind somebody that just they want to go into that lane but everybody keeps cutting them up them off going into the and we're just like dude fucking just pick one go, I don't care if that's not like the right side or left side. Like, just fucking go. Like, you're letting like 20 cars in. Yeah.

And it's just us two over here looking like dickheads. Like, because you don't want to fucking jump out in front of somebody. Dude. Pisses me off. Man, if more Americans just like picked up the habit of having some form of exercise, man. Oh, man. People would be way less stressed. Or just getting in the sun.

Like, that would be great. Yeah, I don't think less stressed. Or just getting in the sun. Like that would be great. Yeah. I don't, I don't think we have a mental health problem in this country. I think we have a physical health problem. People need to exude that a little bit more. There are people that have issues that are, you know, like medically recognized. But everybody thinks they fall within the spectrum of something because they're not doing anything.

So if you're, if you're fucking moving and you're exercising, your focus isn't going to be worried about the dude that's fucking shoving his face with pizza. You'd be like, holy fuck, man, my hamstrings are so sore. I can barely get out of my fucking car. That's where your thought is. Your thought's like, man, I need to probably go stretch or do my old foster release on my hamstrings. And also, A, the way you perceive – this is the thing. The way we perceive exercise isn't a stressful experience. Like every time we go to work out, we're motivated to go do it.

And we perceive it as this is something that's making me better. This is making me a stronger human being, right? Not, ah, fuck, I got to go work out. That's not the way we look at it. So inherently, it's something that's building us to do better. That's just something to keep in mind. If you're a new person listening to the show and you're building a new exercise habit, the way that you look at that exercise habit is a very big deal. very big deal. Even if you're at the beginning and the beginning is the hardest part for most people, try to shift your perspective on what you're about to do. You're about to go take a run, tell yourself about to go take this run. It might feel a little rough, but I know I'm going to be stronger at the end. I'm doing it to make me feel better over time. That's what's going to literally just feel better. And even when it feels rough, when you're done with with it you're still pretty excited about it you're like that was fucking cool i'm i'm really glad that i did that yeah don't look at it as punishment

right that's what a lot of people will do yeah yeah exactly all right you assholes hey next podcast right i don't know is this one going to come out before yeah he actually just texted that he landed sick next podcast we got zach to lander on guys we're going to be talking a lot about genetics and uh all this stuff because it's really fun it's a really cool topic so stay tuned i think it's amazing i think it's an amazing topic it's just so hard to like try to peel away the layers and try to figure out like what's what but like what's it even really matter it's like the person they're genetically gifted uh maybe they grew up and they're uh you know um maybe they're an mma champion but their dad was like the best mma coach of all time Like who cares how the guy got there?

You know, who cares if he was born into it? Who cares if he was born for it? But it is something that we tend to like really hone in on and focus in on. And we tend to say these people just have genetic prowess and then we don't, we like undercut the work. Like Michael Jordan, I mean, it seems like he was a man possessed. It seems like he did all the work. Like it just seemed like he left no stone unturned.

It seemed like he did all the work. And then obviously there's some genetic thing in there, right? He's 6'6". So it's not, you know, he's not 5'6". Like that would have definitely made things more challenging, more difficult. But we undersell the kind of the epigenetics and the things that surround us and just the changes that we can make and that's again i think o'hearn was talking about that on the show oh no and i know it's so hard for people when they hear from o'hearn or any of these guys

that they think are liars or think they're lying to them they don't want to and i understand that i get it i understand some of that um but it still doesn't uh it doesn't make the statement any less impactful or strong you have an amazing ability to improve upon what you got like you just have a fucking incredible ability to improve from where you're at right now. And I think something like when you get into something physical, it's so easy to see. And I think that's what makes a lot of fitness people kind of fitness crazy and makes us sound like a bunch of weirdos when we're talking about like running miles and doing jujitsu and bodybuilding and powerlifting and doing all these things.

It makes us sound like a crazy person, but just love it it makes us feel good and we know that if you get exposed to some of it and if you try some of it that you'll feel really fucking good too yeah so that's why we never shut up about it andrew take us out of here buddy sure thing make sure you guys stick around for smelly's tip uh in a couple of seconds here and uh thank you thank you for checking out today's episode please drop us some comments down below let. And thank you for checking out today's episode. Please drop us some comments down below. Let us know what you guys thought about today's conversation and make sure you guys hit that like button. Subscribe if you guys are not subscribed already.

And also please check out powerproject.live. That's our new website. We got some cool shit on there for you guys. Let us know what you guys think about that also. And please follow the podcast at mbpowerproject on Instagram, TikTok, and Twitter. My Instagram, TikTok, and Twitter is at IamAndrewZNCima. Where are you at?

NCimaYinYang on Instagram and YouTube. NCimaYinYang on TikTok and Twitter. Mark? Let's see. What am I going to pull out of my ass for a tip for today? What do you guys think? You're going to pull out of your ass for a tip? Pull out of my ass.

I'm just stuck on thinking about pull out of ass tip. Honestly, guys, give yourself, I think just give yourself more tools. If there's anything, because if your only tool is the barbell in the gym, right, and if some reason you can't get to that on a certain day, you're going to feel like shit. Yeah, take the time to learn how to use a kettlebell.

I mean, there's classes, and there's courses, and there's YouTube videos. You want to go the route of like purchasing something, then you can purchase it. You can get a coach. If you. You want to go the route of like purchasing something, then you can purchase it. You can get a coach. If you don't want to go the route of purchasing it, you can look up stuff on YouTube.

I really like that a lot actually, a skill set. It's all we're ever really talking about is a skill set. And so get yourself a skill set. I've mentioned Jason Kleep on here many times and talking about how I always was impressed with how much that guy can get out of like an eight minute workout or a 12 minute workout by simply learning some of the information from CrossFit. You don't have to be a CrossFitter to mess around with, uh, some of those, uh, metabolic conditioning workouts. They're fucking fantastic. YouTube it, you got it. And you need like a kettlebell sometimes and a bike or some piece of cardio equipment. So I like it. That's the tip for the

day. Strength is never a weakness. Weakness is never strength. Catch you guys later. Bye. Pulling a tip out of the ass.