The Clever Dummies Podcast
The Clever Dummies Podcast

Episode 2 · 1 year ago

The CDP // Ep2: Health and Fitness 'let's get moving'

ABOUT THIS EPISODE

Let's talk fitness and wellness! having the ability to move is one of the greatest gifts. Let's use it.

Were live? Let's do it all right! Welcome everyone, EversodNuer or the clever Tummi thes Podcar, my name's Locky Iam your host for todayand I'm joined Bo. My best man and my best may M Ranitte how he go yet an byit. Yeah Bre Youre, pretty good, pretty good andit's been a beautiful day down so far it has taken us seven takes toget to this point yeah. This is the one that's being inservative to. This is the one that this is the one.This is the magic: Let's do it yeah so anyway. Last time we did have someissues, we're on a new platform now and I thinkwe're all going together. So it's Rockin Bay, you wanted to get up totoday, had work in the morning woke up early,went to the gym, hit a heavy lexation at the gym and Ye Itwas Goin to walk upabout at Nsix. Forty five was at the Cham by seven seven o'clock, an fifteenyeah heavy legs, heavy legs, bute heavy leg, that's risky, go! Do on heavy legsearly in the morning. Look I had to take prework Ou, not gonna lie yeahwhat' your go to nowadays at the I'm. Not gonna lie this guyconed me into buying this one called total total workout or someone F thatokay and it's not great it tastes like pice, but is what it is yeah it wasn't.His piss well wet ATS e Reo. I get sweety backin the day, always look pretty looking at pe prety war was good, total war.That was a good that was a to without the it told wor was the one after thelike Legi legistation legust yeah emark, with e post government, yeahintervention yeah, the Post Com yeah. So that was without the chemicals boost,so yeah yeah SOM, the shit ll Rit will yeah wer. I will without further OA.Let's get straight into it. Last week we last week last podcast, which addeda bit about health, fitness, and you know the act of taking action yeah. Sowe're going to keep the ball rolling on that. I think a little bit, lockwenyeah sounds good and we're Goinno get right intofritness and movement. Finishan Ma this. So youh well fit health and fitness.Let's go health and fitness is what we gon e about tat, and everyone knows how important healthand fitness is right. So you know you cannot start to list out the benefitsof going to the gym or simply just going for a walk or just moving right. Movement equals emotions right. So,like you know, if you think about it, there's so many theories about it as well. So you knowsomething small, as I don't know, if you remember there used to be a theoryabout putting a pen in your mouth and you hold a pen in your mouth and youknow: Yot'd be the act of smiling or the movement of p smiling and by the end of it, you'll be happy. Ifthat makes sense, you know right so motion creates emotion. Yeah is the word of the day, so really want to emphasize on that andreally want to chat about bit about health and fitness, and you know movingand eating the right things and how importent is- and I guess practicallyhow it affected our lives right and taking us from certain places.ORPOSITIONS and how it continues to be kind of the mainstead or something thatnever goes right. So things come and go. You Move House, you chaingerelationships, but certainly nutrition, but more thananything physical exercise to something about it that it's, it's so importantfor it to be in the forefront of your life at all times. Right, absolutely absolutely! Now I mean we can get into bit of a story as toour personal side of things as well, how our fitness journey. I mean I liketo see I like to consider myself healthy, yeah, right, definitel, yeah for sure, and I think, there'salways a journey on how the health and fitness journey sort of comes to be,but I really want to yeah. So I want to really want to talk about how so, let's just get right into it. Sobasically I'm going to go so my high school career, so high school career,because you know I see everything as a cureor Si like back in high school days.You know I wasn't the most. I wasn't I wasn't in great Shapeu I mean I was. Iwas still playing cricket. I was playing sports all that stuff, but itwas at the time I don't think hit wasenough right. So I was doing all that, but you know slightly out of shape, probably not feeling my greatest, andyou know the focus was low and all the...

...usual stuff. Until I got into the gym- and you know,sort of body staved changing and you know the mood I started feeling betterabout things back. Loklan was ter the whole time I think we first started waslike January. Just before yeah it was like January twent y thirtyyeah Fian Redu te yeah yeah to the date. So how many years isthat no oh wow thit's, literally Generat eeven IDs flack, seven Yars. Sothere you go seven years and- and I think this is this- is an importantpodcast. We we can actually get really into it and talk technically as well atleast a physical physical side of it because yeah we have been training forseven years. I suppose Yeah Yeah Ron what you saw say like a year two threeyears in, like what's it', going to be like and seven years of experience andyou're, always learning you're, always the growing and we're certainly neitherof US ar Qualifi in a formal setting, but wit, seven years, Hav experience inanything, particularly something using a body. You do figure out what worksand what doesn't work and also for other people like we've. Had manypeople come and go many people that are still exercising exercising because of maybe our influence or o recommendation,so pot ure a sure this thes few people, I could clame under mypelt, geting tecouple, but yeah. So you know it's important health and fitnessSOA, we're trying to say is t at. It's really important has a as a majorimpact on your mood, and you know, has a major impact in your mood makes youfeel better. You know it's really good for your mental health. You know U, wetalked a bit about F Serantonan. Is Chemicals released by brain, it's chemical, rosed, Bu, Brend, right,yeah, so hole ma, MI, yeah, I'Kals, bad yeah, yeah, so ceain ton is, you knowit's related with. You know, feeling your feeling of your Furr ar feelinghappy and that's directly related with moving and health and fitness, and youknow going for a walk or going for a run. One of my one of my- and this is se.This is doing this whole podcast series that we're going to do see. I get a bit annoyed at the factthat people talk about something and never end up doing it. So I'm justGOINGNA. I think we're going to take this opportunity to really hammer thisin, and you know, Look Hem wit this in and talk about how important it is totake that step, and you know talk about a few fuel, hacks or habit buildingactivities that you could do to. You know really jump on the train offitness, yeah, practical pise that we've used ractiaice your probablygoing to help other people similar way, Wich for sure all right, so did you want to?Did you want to start with a little bit of rent about health and fitness yeah?Absolutely, and the way I related is- and one thing I grew up from a youngkid, like I loved it very quickly like what I like doing. The most was goingout and playing sports. So for me it was broke, he league and it was criket.So those are the Yeo things I got into at a very young age. My dad was outheavy influenced for me, and my brother, we were, you know, were constantlyplaying. Six months of the year was cricket. The other six months was ruggyleague yeah and it did take away from schoolwork, and certainly I did havesome behavioriss she's Yeo has we all did at that age, but itwasn't out. There was a constant thing that I was doing everyday day an a dayout and something I felt sense of accomplishment with and that sort ofgrew and develops in, and it was more more than just playing the sport ordoing the physicics exercise. It's like a sense of identity and when you, when you become passionateabout something it bleeds into other areas of your life in inaccomplishments, one of those things that, even if it might be in a localteam, sport or it might be at the gym, maybe Ha've lost a bitter way. You'relifting a certain amount of a weight. Confidence comes from that a so for alot of people. They might you know if they aren't physically active. Theymight not understand the importance of it, but I think we all have somethingwe're proud of in one way or another you might have been younger, you mighthave been older, might be something recent t at must be something from along time ago, but yeah for me in a roundabout way. That's something I'vealways been proud of, so I started getting to the gym. My Dad got me atfirst in the gym. When I was fourteen years old, and at that stage it wasjust very basic stuff: bicepe kills, you know little bit of bench. Rememberthe first time I tried the bench. I could only do the bar and I was likeWowi so weak like what's Goin Ron here, but the one thing I knew is difficultas it was. I wanted to just go back. I wanted to get better. I would watchother people in the gym and I didn't look at them like wow, look out they'reso much better than me. I could never reach that, I'm more so thought. Okay,like that's something I can push forand. I can strive for as well and then Ithink really what you know. I remember that before I got you into the gym, Iwas going kind of by myself and I was...

...kind of just doing it because I hadnothing else to do right when I got you into the gym, where you were sort of myfirst proper training partner, and it was obviously what helped us bond andwhat helped us become. You know best mads at that stage. You know we're bothentering yeur to all pretty important time of our lives, but it it sort ofallowed us to Koeact and grow and we both got more confident. We both gotbetter because of it and that's just bled and continue to bleed into my lifenow and there's been times where I've gone and throwh ups and downs like weall have, but when I'm training hard when I'm trying to consistently- andeven if I'm not at my best, but if I'm trying my better a the gym than otherareas of my life tend to be doing better, it might be, it might be acareer, it might be, it might be a relationship, even it could just be,could be, could even be my finets is when I'm putting my effort into the gymthat bleeds into all other areas of my life. So it's not going to be like that foreveryone. But for me it I don't know sounds strange, but it was never toohard to get myself ot the gym, there's always days that you don't want to goand that sort of thing, but I found that even even the days I didn't wantto go every time. I you know every time I did go in there. The old adigs, whereyou stalways talk about like the only bad workout is the one that didn'thappen. The UNDERTANDYEA, the only bad attempt is the one you don't you knowthe one you don't make so yeah. Well, that's it so I mean you said some good points here I mean the fact of the matter is when youtalking about fitness is right. Fitness has mator effect like we said beforeand there's a there's, a domino effect as well. So you know you achievesomething and then you feel more confident and the thing is- and we spoke about this-the last episode as well going to the gym into the morning. Let's say no one,not everyone has to go to the gym. In the morning. We never used to go to thegym in the morning right. We all REEN E S, yea Utif, you go s just think about it.This wright, if you go to the gym right in the morning early as you get, youknow at seven o'clock or six o'clock right. First of all, the hardest thingthat you're going to do the entire day that's going to require the most man ofwill. Power is probably getting out of pet right. If you get out of bed andthe next thing the next Brok, the hardest thing is probably going to thegym and if you already at the gym and get yourself there and you startbreaking out and the hardest youv already done, the hardest thing see. I I don't know if people are afraid ofwork, its not so much that people don't like working out or they can't getthemselv to work out. It's not so much the working out that people are oftenafraid or of or don't end up doing or find it difficult to do. I think it'smore so the fact of of actually getting yourself to do the act, its thedifficult but yeah, it's the stuffs. Once you can once you get to the yeah,once you get to the gym and Tall Al All theeasy yeah, you know you get into it.You feel good! All of U Ao mean first setting you feel good. I mean obviouslythere's going to be workout where you'll feel like shit yeah. You just feel like playing shit and you're.Like you know. Well, this is at least I show it up and it's true. You showed up.That's all that matters and your building a habit and, of course fitnessis a huge effect on things you know. So everything of your finances. Well, so,if you're focusing on fitness right has a fitness, is this theres a book and hetalks about keystone habit in your life and that impact all areas yeah andfitness is one of them an so what you know another one might be, and therewas a stress area that we I talked about as well before, there's actuallya this actually a program, I'm working on at the moment who a counter, but heani focuses on major stress Arias whichin, whichincludes career finance, health and fitness, and youknow and your your social life. So those are the stress arees that peopleyour relationships right. So you know, so those are the areas that people you know. If you can balance thoseareas, you don't really have to think about anything else. If you KDOW, Imean everything else is bre automatic. If that makes sense, you know yeah yea. Those are ther is right, so you knowwhat you can do and it's fitness is probably the the biggest one, becauseonce you get into it like you know, Ou think about it. This wer right, Iactually, I credit my fitness to most of my things that I've done in my liferight. You know in my first bigin Trevie I went to ride. I was Yon K. Iwas in great shape. I felt good about myself, you Kno, I was confident almosttwo contidents at time. You know yeah yeah, but you know I felt good. I felt goodabout myself. So if you ware to think about it that way, you know you go tothe gym. So let's say you know if you start it's two thousand a twenty. Youget your shit together and you finally sign up at sign up after the gym right.So this is what happens right. Eh youill be proud of yourself for signingup to the gym right, which is the first thing done now. You can't stop herebecause we talked about this last week because you know this is motion becauseyou you sign up to the gym and then you're like yeah. Well at least I didsomething and you just line to yourself.

You know and making yourself feelbetter because you know you've been piece of you've been a piece of Shatefor the past six years and you finally signed up to the gym just to makeyourself feel better. You haven't gone so you know there's no point, but ifyou're going to go to the gym, so you get yourself to the gym. You know startworking out you you know you, you feel a bit know you don't feel great,because you know you, you don't know m what you're doing. But you know youwatch few ut videos. You know you look up ellit host because you know he's aGod. I man, eget man, rigt you. You know you signup. Yeah, you sign up a few podcasts. You learn a bit about. It is there'splenty of influences to go around, so we're not going to get into how to dowhat right there's plenty of those people to around talking about what todo. You do dupid of that. You know. Let's say, let's talk about scortsright, you know first time you scord, you can barely scort the bar next nextweek. You do the same thing you now you can squad. You know ten killey side,all of a sudden WHOA. What happened there? That's right, because you knowif you start you, that's that's what progressive worwe Lord is. You knowyour body will adapt as soon as you give it a new challenge. Your body willbe like yeah, because your body has been craving that you know humansaren't designed to sit around and just hang out on the computer. Itso fact youknow we're. We come from ancestors of you know gatherers, and you know peopleused to move around and all the wars and that's hour, bodies have bodies aremade to be physically active aright. So anyway, you know you feel better. OtsRight, like you physically see the weight go up, you physically seeyourself, feel wand, get better and then very quickly. There's themotivation to continue to keep going, to keep growing, keep getting betterand Gevmiin strongle. That's IT and well, that's it and it doesn't stopthere. The benefit of that is now now you're going to work right. So you oalyachieved something right. It's not that there's! No! The thing with we talkabout habit, building and building long term habits and sustainable habits that benefit you're right. The thing withfitness is you got in you get instant results ar you get you you get cerntoinand you feel better right, be you know. In a week you already feel stronger, soyou acheve something- and you know you know you're in now, you're in sort oflike a flow in a flow mood right, usually like o well I' acieve,something. What else can I do you know yeah, so you feel better. So that's one area,so you go to your job. U You! So you war, Che! FITTHES! You go to your job.You know this is your career. If you will right, you go to you job, and youknow you feel better today. So all of a sudden youre not going to be cranky-and you know you, you know you will feel everything will be less stressful,because you've already had that you know sort of W. I suppose sort ofrelease the stress as well. You know obviously working our releases stressaswell, yeah, that's o what I talked about last time caught us all inparticular: Ite Es Holmon, your body physically, exhort that you know aspect that outlet.When you exercise Theke cuarters all runs up glue coast, your body BurnsGooos to work out and then from there, like your your you're, doing measurable resultswithin the first ten or fifteen minutes of exercise, and it doesn't have to beanything major, doesn't have to be anything groundbreaking, but it's aboutgetting a heart rate up and kind of setting the platform for the rest ofther day. Well, that's it and you know your going to you're going to be in abetter state of mind and on top of that, Thee's other benefits as wold, which weyou know, whichlet's g. If we get technical, you know you'll, be you yourmetabolism will be. I think it's up to thirty to forty five percent fasterthan per usual. If you work out in themorning right, so you were at work, you'r already burning fat by just beinga you computer. You know you less cranky, you less tress yeah! Youalready got in the harting out of the way. Now you go home, you you hat agood deadwork! You go talk to your. You know your boyfriend, girlfriend partner,you N W mother. WHOEVER IS GOING TO BE AT YOUR! You know, place of where youlive. RESID, foltboes, yeah, SE, Comey, dide, yeah, you're, gonna feel better,because now you have a you can chat to them. You know, because you're notgoing to in you're, going to have emegy right, you're goin to have energy,because you tell better throughout the whole day you already go in the workout of the way and you go home. You feel better than you know you. That means you can spendvaluable time with your significant other or your parents or your family orwhatever. It is right. So that's your relationship, wit, social life. Youknow increasing now in all that right, you pal. The time that you spend at thegym will also have a flown effect on your diet, because when you start Gointhe gym by De Four hundred percent, you willstart looking at you diet. So when you start looking at you, Dik Youe likewell, I'm n I'm going to stop eating out and I'm going to stop. You knowalways eating McDonald's or citis start iting this, and on top of that Youreseving youselve money by not eating out- and you know you CN homecooked healthymeals by just working out. How many problemsdid you just solve just there? And then that's, I'm probably Buch. Just oneweek exactly right and...

...you're very quickly, you start todetermin the difference between you have a good meal. You have a decentfeet and you just have a dirty grubby me. You know ever the night beforebefore a training session and your result measurable in terms ofperformance and certainly the way you feel in the gym. I know when I eatpretty poorly before I'm working out. I feel like I'm just trying to getthrough it's just like walking through the mud. You know, you know if I'veeaten cleand beforehand, it's just like I'm I'm hitting the Startin blocxs andI'm going. I'm not spend all this time getting rid of the crap. You know. Well, that's it that's it and I thinkso gogoing on to that. So these are the benefits and they we only. We merelyscratch the surface ere. I think lockon. You would agree with me. These are only just a few benefits,lift lift list or to lift, I guess yeah. That's it. There's a sense of communityther's being pride, forn yourself, thire's eating better this overall lifebecause you're looking at things not as a Chall, but your your you know that you've done thehardest physical thing you can do throughout the day, so everything else,even though mentally might be difficultot physically nothing's, going to be moredifficult than what you've just done ever in the morning, the night beforeor at the gym, and even people that I talk to that say Idon't really like exercise O. I don't like to work out when you get in thegym and slowly Bo slit slowly by Showley, we all kind of figure out whatwe like and not everyone's, going to like doing heavy squats or get doingyou know, combats Bor sor, whatever alseo running on the treadmill likeevinto this day, I hate running on the treadmill, but I fear what I wanten todo you just like in all H areas in my life and then I just keep going juststay and Enday just get a little bit better, get a little bit better andit's just like paying dividends. You know it's like it's like make a bitthat you're a hundred percent guarantee to get return on. You know, there's norisk, there's no chance of failure, you're going to get better every timeyou gointo the gym, you're going to get better for sort. It's that Wush, youfuck yer for sure hundred percent, and I think I just want to you just said:ther. A lot of people say that they don't really care about going to theTim and I think El, it's not just a gym its movement. You know it's exerciseright. I think we saying Jim is because that's what we do right to. We know wego to the gym a lot, so physical, I'm doing much US exercising. I'm toing myphysical activity here right, yeah and I want to I want to attack that or youknow, because I always get triggered over these little items. You know it'snot that people say that they don't like going to the Gymas, because people-actually you know what you're right people do say that, but I don't thinkthat's true. I'm going to coll people out here. I don't think that's true. Ithink it's just people they don't like to be in a placewhere they feel like they're, not in control. One undred percent, you knowbe theyre onl, it's a new place, it's intimidating and you know it's hard andI'm not going to say it's easy. It's hard getting in, especially Bhutthey've got big dat O at the Scott Rack out this Tan Yeah. You Got Big Datwo inthe corner. You know t RECKISCD, Bisi, cin hundred fifty iest put sure the truth of the metoris. You got tostop Toit riht yeah, you have to det whet. Are you going to do it? You know,and what's that saying that what's the saying that goes tomorrow is the busytday of all time. Tomorrow is where everything happens:Yeah Yeah, that's IT and when you're eat really thinking tomorrow, TomorrowI'll do it tomorrow, you've got to go through the hardship. You've got to tryyour best. You've got to experience the difficulties because you're always justgoing to put it off, and I know that I'm noticed that weth study. I noticethat with work like, if I give myself a lap stay, if I'm working really hard,there will be certain days where you sort of ebb and flow, and maybe Ididn't try my absolute bess and that's okay, but if your rattitude is alwayslike Ol dortit tomorrow do tomorrow or dont next, when I feel better, Paus islooky when, when I feel better, when I'm in a perfect space, because youneer Bein perfect place because life is yes problems and you will keep havingproblems, yeah, yesright and so on. That note- and I want to get a bittechnical here and give some solid advice onto how to build a habitof going the gym yeah to e Du. So this Fuwti physical activity right, there'sfew things. So there was this so terrences, one of our good maits tatcame up with a challenge or didn't come up with at he found this channelchallenge. This challenge is good, O. Sorry, it'sa good black it'bets, a I good Y. I was actually gonna. I was Gong, no ask himto join the thing, but he asleepy e Y on for sure you'L saviery words, but wegettin bon ti tit was asleep. Today was napping yeah yeah, so he came up. He did thischallenge so the challenge gos for a...

...hundred days and in hundred days what you do is eachday you have to build a chain right. So what you do is you get yourself afwhite board and draw a hundred boxes or, like you know, ten lines across andtaasright and you basically thethe challenge is called hundred days ofsweat. So what you do is the minimal amount of work required to break asweat for a hundred days. So what you're doing there is right? Soyou you know you go to the gym. If you break a sweat in five minutes, get outthere, so good. In fact, that day you just stay in the Jeggim for fiveminutes yeah. You know because People Il get to the gym and they'll say well,you know, 'm mor a the Gim Mar was FA MiG as El Bang Ot, a five hundre killleg, breas, Rih Bloy, ah Butit's Ayeah, so you know you you go to the gym right,so you go to the gym, break a sweat get up. You know you go for a Wark, go fora on just break a sweat and that's your day. DONB right do it for a hundreddays. The reason I say that and the reasonwhy thei challenge works so nicely is because- and you know you mark offeach day when you achieve it right and the reason it works so so nice, so Ibreak so well is because we a were visual, crwell, visuoa creature,creatures right and we like to see something happening right, yeah. Youknow like watching that, like watching Netflix yeah and watching all theepisode fiht away, yeah, so Wilo Yeah, you know fot, that's right! We likeseeing something happen. So what you, when you gross that off, you have asense of achievement and you can see. I mediae results by crossing that day offright, M and B you're building a habit, you'rebuilding a chain habit of you know, breaking the sweat and and the benefit of so that's thebenefit of it and you can get into it and there's no reason what I'm sayingand I find like you know: People will go when they say: okay, well, we'regoing to start a challenge. Don't ruin the challenge by by going to buy awhite poard and like then you know you think about that for a few days and goby running shes Howe! Don't do that! Just bestop aking Om piece of paperinto languages, Yeah Yeah right in different language, because that's whatpeople do your people say: I'm going to go to the gym. They'll go, buy a gymbell: to'll go by a Gim Bell: AANOINT Takof, Supe people just start the gymthey by supphamets. I mean they're, trying the pay this. They think. But Imean I'll be perfectly honest. Apart from the odd pretywork outof here andthere like, I take casium because I don't et dairy and I don't eat thatfood group in general, but I don't take any other supplements everything I getis through food and through physical exercise, and there really isn't muchof a need unless you even protein powder and like a lot of people like totake it because it's easy as quick, you don't have to spend a lot of timecooking, but you don't have to eat a lot of meat to get your R, your proteinreclimbate or the day an supplements there. It's a beautiful thing, Basaisall that good stuff, but it's just like any industry. They just Celindiathey're, just trying to make money most of it o I es Ol hundred percent at all,you knowis a stay away. Hundred percent be can to be honest. In the truth, we told thethe people we speaking to right now they don't need supplements if you notSupplement Youre at the gym, Yeah Right. If you already at the team, Youeyoualreadyyreay blow eight percent in percent bodyfat right yeah. Maybe youknow you know SOS. Do My something Te Taco people I use it for sure. I used like my soy B. that's right, yeah, you, the big DABEin the corner. You know, I said guring hundred fifty GS CACKI s anyway. That's another O he'shuge. No one's got anyide EA oify s a bast.Does he have spotify yeah he's got like now. He said we did really good Sha. IToryeahso you know Gettingto the gym. It's Goino Matte you get into. He Gym,like you, know, get into your physical activity and give it a go and see howyou go and you know stop doing things that will get you to the gym. Just goto the gym. Oh, like yeah good. Do it yeah n't, don't don't even sign up atthe gym, just go for a walk right. Go for a run. You know, because those are the thingsthat don't require motion. They requireaction, and this is you know this is. I think this is going to be the theme ofthe whole podcast. You know action because you have to take action. You Know Me. Ga De hundred percent- itjust cut out for a second lot sor. What was going on just finish. Your lastpoint there- sorry, yes, I was just saying you know: Justget moving, stop planning going to the gym, just go to the gym, O, stopplanning physical activity. Just go! Do It, you know it's, and I know this is that was myfirst rent about how you can get to a gym right and you can il the habitmitly now. The second one is: If it's...

...all about perspective- and you know we were very lucky- and I was alwaysvery lucky- because I knew when I don't go for the gym for even a week a monthlike, I feel very lazy and I feel like I need to get back there. There are alot of people that don't have that same inkling and they might have it in otherareas, but they don't have t it towards visible exercise. Just look at it,something that is every time you do it you're gettingbetter like thire's, nothing negative about physical exercise, theres,nothing negative about taking a dog for a war. There's nothing negative aboutyou know: let's Handit! That way, you will never say. Oh Damn, O. Why did Iwork out that? Exactly yes, yes, but when you have that seventh bee you'regoing to be Sayid Fuck? What I do that yeah when you have that extra you knowwhatever it is like when o you spend too much time on the computer, when youspend too much time on social media like Youre, always there's always apart of you, even if you suppress it, there's always that party that goes oorme and I should have done that you're, never going to say man. I should' havedone that last work. At I mean if you blow you, if ikcound back out yo fivefor six Bucts, that's another issue for another day, Usto, making yourself better and you're,making the people in your life better, because you've got more energy for thepeople in your life. You've got more energy for the things you like to do inyour life and that physical energy starts with strangely enough exerting energy andit's Conn a counterproduciven away. You think that you know I've only got a alimited amount of enegy in a day and if I use too much working out, I'm notgoing to have enerty for the rest of the day. No, it doesn't work like that.We eat so much food, particularly the foods that we eat thee. So many extrashit, that's in there we've got so much energy inside our bodies that a littlebit of working out five, ten fifteen twenty minutes. Each time you work out,you get a little bit better. You get a little bit longer, but every time yougo you'rl getting a little bit better you'll lose a little bit of body. FarYour self confidence goes up your whatever it is that you might bestrugging with it gets better with PHYSI activity and it's a beautfulthing like we might Soun Harshar we're not trying to be harsh at just certainpeople. People need to be talked to in a way sometimes, and I like the waythat you're coming across, but just to it, do it for yourself dot for everyoneelse. There's no excuse for sixty five. Seventy percent or people in thecountry to be overweight and that's what the numbers are. That's cold, hardfacts. People Lie Numbers Tho, Sixty five to seventy percentof people inthis country or overweight. Like that's Ballshit, simple, as that you know its Thas, a sad. It's sad theres,something IEA you're on the you, an the mark, theyenot trying to be Harstes, is trying to talk to people, and I want to encourageyou. I want people, I wont if you're listening to Youn, if you don't go tothe gym, Yeh just go to the GUB. Do some physical activity? You know youwill keep up, is like a browd tobet goingone. I A O birofit yeah, Bik Weth? No, it's my fire Lov Soi, Gona Bou. Toput a second S, not SMOKA, join to the head. It'Sabi Y mob, now yeah that a doeyeah.What is actually a wel there's fires or some serious shit yeah. So you knowit's yeah just go to the get yourself movingget you know and what you said what you said what you said before about youknow when you spend too much dime ond social media. You may not think toyourself that you're wasting your dime, but your, but you know you know whatyou're doing you know, and I know oer bodies that turn that function off,that in on iphones and I'd say probably enjoyed it doing the same thing on thesame songs, yeah. It tells you how much time you spend a day, how much time youspend a week like that it might be a hard truth, but look at those numberslike look how much time you are spending on your phone and een. That'sI an that could be spent. Five percent of that could be doing somin physicallyactive yeah for sure, and you know it doesn't have to be a to our session atthe gym. Now. All it is, is you know twenty minute walk in the morning, yeahfifteen minute walk at the night at night before you go to sleep orsomething the Lik Mes. On top of the misses t that fect your life, it definitelydoes it does it does it's physical activity, you know get more, you knowmyoulbe helping your relationship there as well. Most definitely your mood getsbetter. I mean physically, you get better you're going to run into lhisisissue use as you get older. I mean the Austraan diatry guidelines recommendthirty to sixty minutes of PHYSIB activity three to four days a week. Sothat's about three hours a week and the funny thing is like once youstart going and once you start to realize the therapeauty benefits ofworking out, good luck, trying to stay in for less than an hour like a guessthat point where, like this well, that happy place this is well. That's it.That's get a podcast going, get some...

...music going. Whatever gets yo going, Iei used to listen to Bloody Eric Thomas. You Know Tony Robin's motivator Rit,CAIS whatver. It was like Somany Good Shit. What was the what was the taingthet good yeah Whenyo when you wan a sixteen, is yointo breathe, then you'll besuccessful, then you'r be successful and ultimately, like you've. You've gotto do things that are going to benefit you in the future and not everything isgoing to be perfect and whatever else. But you know when you are thirty, forty,fifty years old and people running into a lot of these health issues, that onecould certainly be avoided by diet, but could be you know, invorded by a littlebit of hisal activity, it's almost shocking how little youhave to do to get such great benefits and it's it's a bleed on effect. Likemost people. That's why most people in a I worked at a gym for a few monthsand the first three months were really difficult, and that's where you see alot of people quit or een lot. It see a lot of people put their memberships onhole, but after that three months that get their mates in or they'd be doing,classes or they'll be coming in three days a week. Instead of two and it'sjust like a beautiful bleed on effect and then all of a sudden three monthsgoes by and you've vitually changed, your life you've changed sixty yearsfor the rest of your life in three months. It's a beautiful thing. Nit Is,and it's it has A. IT- has a flowen effect on everything right, so yeahwhat you talking about before right, so you know you, so it definitely flows into every singlepart of your life. You know talk about. Let's talk about your love life for asecond, because that I consider you know sexuality as pat of Sexuaology it',not that kind of sexualty. But, like you know your ineesing with yourpartner right, I would consider that as but of health and fitness right, it'sone of those fevoise things we all have in common for sor, crive, N, that'sright! So Sexual! I there's there's been some stats. I can't seem to pullthe stats up at the moment, but I've seen stats about you know, degreasingsex drive and all these things and those things are also linked to abusityand you know, load to Serostrona. You know, in fact, one of the thingsmagical things that happen they theyselv oitrest for, like people getnegative selvs Sefo to e acohe way they look IHE yeah right. So let's talkabout Tistor stor as a distust Ron for men, at least. So, let's talk about formen at least and we'll talk about women in a second ride. So for men, Testrotron is the the homone right, sothat basically, is in charge of you know giving you you know making youfeel you your mood. How strong you are. You know how muchstrength you can output and so how quickly you wlthe reason say: Reason:it says how much trength you canout put yeah. It goes into how cit a Mawas acar, the Teastari Te egid yeah, let's just well yeah or the petrol or the oilyeah ye right, the dipstick thatand, your sexual drive right, your spermcant and all those things are related to stosot right so tes. What are thereasons? What's the reason? What thing causes distro somdoduction right, sotos, Tistostran reduction, is cose by things like spending too much time onthe computer. It is it's trr relate you can look it up right. You can search itup yourself. Spending too much time on the computer. anwhat was that poor diet,yeah poor diet, not sleeping enough, stressing a lot bad body image. Youknow bad BA bad self image because it goesback to stress sitting down for too long believe it ornot. So those are the things Hor if you wereto look at those things, but is it what's in common like? What do you see?You know what what's happening there. Those things are obviously absolutelyopposite to movement. You know, yeah movement is life. Now, let's talk aboutwhat helps Thi Tos Ron growth right. So you looking at lifting weights, it's directly corratedcollerated, corret, Coleratin, Oridit Rihe, a yeah with lifting weights in increase. Itincreases it because you know you letting your body know. You'R lettingyour mind know you're the kind of person who requires a lot of strength,and you know so. You need to move exercise better diet, moving, notspending enough time on. You know, spending less time on the computer. You Know Sitting Upright. So that wasanother thing for people so being hunched over, like your postur is alsoso, if your backmuscles ar strong you're able to maintain a betterpostshur right, yeah and you can and by having a poorpostsirt, you actually degrees testoson. By having a good person, you increasetistorsor. Now, what's Wa the empoyes at there slapped over the computer. Wewell that's it. You know if you're distossing, her backtup backto normal. So what? What are the benefits here? All you did was go to thgym an you know: Sare working out started, you know doing physicalactivity. Now you Tust Tros on e sine...

...to go back up. You start losing fatquickly. You know you feel stronger. You have more energy, you have moresexual drive and you know your pusheris already better as well, and you feelbetter. You feel it's a loop. So once you don't work out like o once you doall those things, it's a loop you get stuck into and you keep going downbecause Youl have lower energy and you'll never go to the gym, because youfeel like shit, it's a loop. It's a cycle that you will just keep goingdown it. You know, so that's why I want to just emphasize on how important I s.that's what meant- and you know Sim, similar gonforsimilar so that I'm not gonna lie it. The reason I spoke about man frest,because I know a lot about testrotionand how that works. No, no, Idon't know a lot about the female side of the way how homeands work, but Iknow a little bit right. I know I know that you know you'r talking aboutfetility right this correctly. So if Youare, if you have a high higherBodyfat, your FTIL vertility goes down right, you know all the fertility goesdown and you're. You know youre like suffer more headaches andthose things are like all those things are related and the same thing, yourmode. You feel better about yourself. You know you have better postur and allthose other things are the same. You know if you sleep more, you know. Ifyou move more, you feel better gi, a hihosexual drive and all those thingsyeah, that's right. So, for the male body in particular, because testOsteron is a driving force and test ofsteron is in charge of building is in charge of performance,in particular in men like it's a little bit different with women. It has asimilar effect like when we, this woe able to build up arobin capacity, butthe everything is the seam ai, from thefact about from the fact that it's not distrostron, no, it is jus as well, butIABSOLUTEL exactly the same wenting, an the body's, the big one, yet like thebillity to get rid of a lot of the shit like a lot of things that the bodyneeds help digesting getting rid of. If you're talking about like a monthlyCyple as well like physical exercise and and lifting or heart rit raise yourheart rat allows your body to speed up that process and everything that you do.Naturally, physia exercise accelerates that and allows it to perform better.Essentially. Well, that's it! So those are againonce again we just scratching the surface. With the benefit yeah, you canmake a hole partogas of just these topics, aloan for sure I thought thatwas the boadguys about of the benefits yeah. Now that's right, but maybeactually, if we could, we could probably bring someone in actual Ou,othe podcast and talk about more in depth about female fitness. Yeah help definitely think that that'probably be a later episode Rican. I'm thinking episode, six or seven yeah.Well, that's right, and we obviously have the knowledge of how it has physically affected our lives andI'm always a little bit hesiant to talk to in death, because I particularly asI'm in kind of a health science realm now-and I understand articulating things in in the correct matter, but also usingcorrect language- is kind of something that I feel o mentol block with. So Ido find it difficult to talk. BROC sciency, even though we are talkingbroide se, whatever we can get sold in, who has wel as a life expudence from afemale about working out in the benefits. That'd be that'd, be fuc forsure, and I think the whole bro Sie. What the point of it wasn't: Thetechnical technicalities or things right yeah, I don't know you know, I'msure people can go and Qot me on say. Well, no, you said thirty percentisactually thirty one percent of forty Ye. That's not what I'm saying. I'msaying you know the benefits. You know it for yourself. I don't even don' Youhave wit these things. You know you don't even need to know this. You don'teven need since to tell you these facts. Actually, you people know Bredy, youknow that's what I'm saying. Yeah h t fact this people know because your bodyurges you to move. Why is it that every year someone everyone makes resolutionof saying I'm going to go to the gym or I'm going to START SAR breaking out?Why is it my that's it? You know it within yourself.That's what you need to be doing. So you know yeah make this make it thisyour year. Please please, please now get moving! Do a hundred day challenge.You know two hundred day challenge go to the gym: SANA BAG, Jamtenda Yeah!Let's start with the tend Tallen just get started, that's all that mattersgetting started. You know Yoso, better end, you'll, be so surprised at howquickly things that to move it's upward spiral. Yeah, that's a Wei God at. Wedon't hear that phrase to often do with the old upward sporrow you don't it's incredible now, there's anotherthere's another thing you can do with health, an fitness get yourself Ar JymButt or a fitness partner, right, yeah, Acaun Eky, and that's what I like aboutgoing to a gym. But that's what I have...

...kind of grown to love about the class acxpect of it is there's otherpeople in there there's people that are pushing you there's. You know theremight be someone who's going to be there and if you're, not thee, going tosay Oh Wer, were you that sort of thing, but when it's outside of your own Rolm,when it's not just if your own bat, you tend to just find the strength to go.Okay, I don't really want to go, but such and such as going to be therethey're going to be there. All righti'll show my pace, you know Ilget,you know it becomes about your pride, you know, and yet you everyone, OsTeide, o Du everyone has that everyone has that, no matter who youare your pride will always, you know, hold your Accounttenbl, it's not thepeople holding your condables, your own pride, because you ere like oh well,you know little old, Gary didn't Chow up yeah an Gess togeher, poor, F, WelGe. You know o Gen job. You know, you'll, think that to yourself, no oneelse with you notice that you're not there, but you know you will know,because you didn't chew up that. You know you know Jerry from you know Jerry for mantime. Fitness is notthinking that you know get garge enjor e type O this on of the c the, and it's not just that you know. Iactually think I think the reason one of the beautiful things about fitnesswas. It was the fact that it it was something to do as well. Apart fromYouknow, you know so think about an adult ou life right. So what do theyreally do like s? Once you finish your university or you know, I seume, I seemost of our friends and be friends and families. Well, not family, mostlyfriends and our age group have mostly finish their degrees and working infulltime job right. Yeah couple of kids Yo know that you know, even if you'renot Aodin, check or two that eits fucking, your Sidewis Wer, you know, L. If, let's let's say youknow, even you ere going uni right. So what Doyou you do? What's your? What'syour? What does your dayconsumer right? So, let's say Wat would most adal toour age. You know I'm talking about age Anywheye from twenty, though twentytwenty two through till twenty seven twerty, eight right, yeah, so yea youngaduls right. What do you do so? You know you have full time. Choes Mosthpeople would, I assume, would have full time jobs if not they' be bouncing twojobs. sterding a union have one job ad union right to end up being er. YouHave Youre engaged fo at least thirty five hous on you still got a fulk onpassaty right yeah. So you go. You engaged for thirty. Five hours a weeknow, what are you doing for the rest of your time says: Qistion Ome, I'massuming some people are going out on the weekends right now, which is good.You hang up with your friends, sociallist ther boy, so yeah, Socia,yeah yeah. The voice and Yeahthe Cot can't forget about that. Yeah at theether bydary Espe ID, I listen tha, we gotta get piced up, we're gonna GM. You know so in that sense, W we're talking aboutsoing. You've still got time. What d you do now, instead of hanging out withyour friends going to you, know quick macas, run or doangother thing scribeyour friend and you know Gilt them into it and then manipulate them into him.Whatever you have to do, people are good at manipulation. I've bleant thatrecently people are ververy Woa, my polation Wenyo pullat them into it.Blackmail them. If you have to you, know, bring out the bring out the secret that you knowabout them and tell them to go to the gym with you and let' start training,and let's go to lift to. Let's do some fittes activity togetherright Yowhat will happen. Is You know you guys will start it together? Youguys were very quickly become comparative and you know you guys willstart doing it and next thing you know it'll be it'll, be a thing that youguys do and now it's social as well. As you know, physical right, yeah, Itis, great,we're all social beings by nature and Evese, most secluded people, the peoplethat like to be themselves there's always one or two peole. You have inyour life that you do enjoy spending time with, and I think that's one thingthat we had, that was beautiful. Very quickly. Is You may be stronger in onearea I may be strongle in the other area were making each other stronger,and there was always these competitive various it might have been pull upsmodering pushups box jumps. I can't ro what it was, but we we found thismiddle ground where we could compete and that sense of competition was veryhealthy, but my gosh, it was the most enjoyable right. Thet was, oh for sure,and these it's beautiful competition right. It's like you, don't you don'tstop you just sometimes you know I used to be days. I couldn't wait to get inthe gym again. It was like, as my my days were rat round going to the gym.Like you know, that's what it was UBS like it's. It's a happy place. It'sconsistent like you know where you're going to get every time you go and yourinthe trol. Well, that's it! That's it. You know, and- and that's that's that's saying a lotbecause pe we seek out confort Yoah, even though going to the gym isprobably not that comfortable. You know, you know we fucked up way to releaseactually ivr es yeah, IT'S A save...

...heaven! Well, you go to e gym the gym'snot going to lie to you, the Jim's not going to cheat on you. You know and FAE juviouly it judgment free, likethere's, always going to you're, going to run into personalities and you'regoing to perceive them as judging you. But people just look people watchwhatever it is, but if you're there you're all collective wth theyr chasingthe same thing, trying to beder yourself to an improve an area of yourlife and and that sort of old adage- and I think that's one of the mostcommon excuses I hear or the most common. The judge en that people haveis about judgment. It doesn't exist as as someone who's been doing it forseven places like mean you do inconsistently going to different gymsand different places like I, there are always going to be a few people, justlike you start Ed new job and there's one or two people that you just can'tin look at you k. Now you know I I people you know, I'm actually going to see onthis. An this not like you know, if you're, if you're a female right, I don.I don't understand that you know you have. You know you feel uncomfortable,because you want again jam bease, Gamman Yeah, because you know stillmajority men at the gym right, which is actually. Why is it that? Let that'ssad guys come on? You know what I was on: Si a o go everyone. You knoweveryone needs to get get to the gym. You know, let's even their shit out,you know that's sure, an there's certain gymsI've gone to it's even but yeh. For the most part, it's themost pass. Why? But you know I can see why, but at the same time thes twothings that I want to say right. I've gone to the gym and Swei go IV run into some of the most.You know some beautiful women at the gym right and but you know I would Idon't stop and stayre and judge them. I just keep breaking out so this is metelling you that I you know I just never. You know like Oh yeah, justacknowledgement, there's just another person there right, you, wouldn't youdon't stop saying. Oh well, thers go there. I'm sure. There's some creepsout there, but you know look! Isn't that anything! Isn't that,like anything else, you kN everywhere, you know, so it shouldn't be like that.I'm not saying ot Goaso yeah. It shouldn't be like that. But you know you shouldn't. Stop yourself from doingsomething great, because you know it's. I know I understand it'sdifficult then. Actually I shouldn't say I understand, but I'm sure it'sdifficult, but you know you should still do it but n in talking about.Let's talk about men or boys right what the fuck are you doing? Yeah your Prad off. You know: Yeah Amon BroGet yourself to the CIM. What are you flid of you know fucking yone from theIchon from Antiie, judging you because he c benchbress more than you fucking,the trup is he's been doing it much longer, n, the that's. The onlydifference between you and him, as he's been in there. Many more times than youhave like you potentially could do that more than he cou or you could do we all hall eer on strengths like itcould be our legs. It could be a cadiovascula insurance, it could be fast witch, itcould be pull ups. It could be anything we all have something they wereactually good at. That's a beautiful thing about it, like Hele, Find Aristhat you excel in and it doesn't matter what it is. That's IT and and honestyto peones the world is become, I want to say: Well, you know people wo gonthit. People are going to hate me for saying this. I think people are Hemansare starting to become a little bit nicer, very slowly. Wi beo blast timeto become nicer, so I think gyms are pretty safe places. So, if youfeel, if you have fear of judgment, you know just you know just trie to go to the gym. Ifyeah you know Fiin the better acas right, I o goits better and that's Yo,that's rigt! If you can go to that, you can guarantee physically you're goingto get better, but emotionally an and mentally you're getting stronger toit's, not just e physical body in their hand in hand your body on mind whichall they're all connected for sure for sure- and you know u whatyou could look and I was were talking about physical activity- you don't evenhave to go to the gym. You can run in the park, make it a make it a you know:Breaking Down Itto to pieces, so you know wery go for a rund for twentyminutes in the morning. Twenty minutes in the? U Aubor and you goold that yourforty minutes of workout you know, do some pushups. Do some air scorts andyou know start with Giyang Mor yeah. Take your dogs for a walk. You know go for assume if wo need live near theBeach Youe unfortunate yeah, Knoyou Ponsum or I don't knowdo something get moving.This is been something I'm sure most people have heard of devid cogans,lockon God he's a great Matso David bogins is, is x, Navyes, Yeu, x, NavySa Ultra marithone runner, Merathonerurner. Ultra athlete holds the world record for most Mont of pullups Donconsective consecutively over the most period of Tinas, Ik Twepnfor s or Don Fouran, three sand Ye. I...

...something Nice Right, incredible, incredible, bast right soin he he talks about. He talks about this. He said you got Ta Geep, movingright. You gotta You! Gona Cap, you got TA attack the hardest item. First, yougot to get moving because once you start moving and once you start doingthese hard activities or what you find you know running no thet's talk aboure runningforigt, he talks about running running is therapeutic once you, you know youstruggling to breathe. You know when you' gaspping for air that that'sliving, that's living. That's what living feels like now when you justsitting on you computer slushed over, and you know, reply replying to emailfrom you know, Joan you know, k right, you that's yeah that I get getit. We have to do that. I do it, but you know living is. If you don't m aliving in or he likes, you know David Gogins called it. You know, callosingyour mind, O becoming stronger. That's what you have to do, Ting in mind, yeahbre, you just have to get a get it done,yeah and when it's led by that physiocactivity, the exertion of doing something physical, you you builda stronger body, but, more importantly, you build a stronger mind because youdefeat that in a Ibach, Joe roven calls it the INIMSIP for the conk Er in abitch that little voice that Genrallis loudes first thing in the morning. I,when your Cald es Oll levels, are its highest when your stress is highest,that little voice that just keep saying hit. You can't do that stay in bed dottomorrow that sort of thing every time you physically whack that Sun Obich inthe mouth, emostally your cassifying your mind and getting stronger to andit's DHUND perent and it you know when, whenever you wake up in the morning andgood precess and nose butter on your alarm as want, you know, whenever youdo that, what it is! It's your subconscious saying that you can't doit yeah. So, basically, your own brain telling you that you're, a bitch, yes,is just just dig that one in for a second. How does that feel? Yeah thathurt thats pit mean isn't that research Thas Beth mean, isn't it yeah? Imeanitthe truth. Does it and it's not truthsomething that oer people do likethat happens? We do that too. Like we experience that is o we're, not justsaying other people do it, we don't no for sure it's the truth. It's so ttuein saying that you are also in control of their mind, yeah, technically yeahshure. You know the brains telling you that your bitch, but it always forgets that you are incontrol. You just listen to it. You know you just listen to it, but youcan' stop listening to it. Whenever you want, you know it's. You know. David Gogin speaksabout the fact that whenever you reach a limit or whenever in life, when youlea reach a limit right, so he talks about a physical limit and applies toeverything in life right whenever you think that you have hit a platteur justknow you only forty percent there yeahy, because your brain will tell youbecause you brain ones to keep you safe and your Brin will say: Oh you know,sub punches will say now you've. Do you know? That's it? That's it Stob Tere,that's good! You good! You know just just think about this way. It's likehave you ever. You know gone for. I don't know if, depending on, ifyouplayed competitive sports Lok when you reemver back in the days when weplayed adistrict cricket right brepps right so we used to you, know:bedoing runs between the polls right and then you know, all of a sudden willbe like all Ri. Well, this is it right and then they and then the coach wouldtell us to do another run right and w would have to so all of TSE. We didthat energy come from. We just thought we couldn't do it. You know yeah whenyou have to you still do it so doesn't mean. Like you dis, you know fortypercent there, so it applies to all ther is as well. If you think that you can't do it just know thatyou'V, you know, you haven't even hit four percent yet yeah that fight fly orfight mechamism. We have built into our brains. That is hard wired from ourancestors who had to you know, do whatever they had to do, had to killanimals and eat and run away from things and that sort ofthin like that'ssort of part of our lives like we don't have to do that thing day by day, butour body as much as we it's trying to do the right thing. It's trying toprotect us it does. It does B cause a negative as well, because it is tryingto keep us safe from all discomfort and sometimes it's good to steer away fromdiscomfort and sometimes on the other end of that discomfort is growth and isour potential and anytime anyone has exceeded in anything it's on the otherend of discomfort, no hat, that's that's a life truth that is guaranteedin all in any fields of life. That's it! You Know You yoo at you know you look at some of thegreatest people that have lived they've all had always had you know whowho some of the grats but they've...

...always had some sort of physicalActiviti as well and they've all done that they've gone through discomfortyeah this confort. If you and Tis opplosed to everything right,doesn't it yeah, tats everything yeah, I mean man get moving, do itcatathing baby, jut moving us, that's pretty Syeah, just kept moving. Dosomething you know. In fact, if you you know, if you hate this podcast, and yetpeople have made it this far. You know, I think, I'm going to I'm going to saypeople. Let us know that if we helped you make a move anyway, even getthinking- and I think before we sign out today and youfaked- went on to Serieratic today, Andi Oyoit's, no, no noit's, not about me Takei over all youtaking over it's it's. If you feel like you've got something to say: Yo, say itand that's a bit. I just gutd excited tha W. I wea I feel like this is baby.It's a beautiful thing, but before we go this, and I think we should make apart toll o this as well- and this is certainly our well house and we'regoing to continue to talk this way about this subject for the rest of ourlives, because we love it right and we could, I think, on the next episode, weshould delve into the mental health axpect O it and how maybe get morespecifically in tune of how it's affected our lives, but the thi sort ofone thing I ant opposed to you before we go and that's just a sort of bringit back from a personal nature. What are you doing physically in your liferight now? So what is your training? Look like? What are your immediategoals if you have any? What are you sort of doing in the gym right now thatyou're sort of working towards yeah? That wee to me? Yes, yeah, Ka well at the moment, so it's a hard one. So recently I cameback from a oversea street when I was overseas. I was always sees almost forchest under a month and the tall training sessions that I could get inwas eight training sessions. You know Istill got. Some sessions in I'v still went for, runs walks, but eight totalsessions of going to the gym. So I pu my body, fad percentage went up alittle bit and I was eating. I was eating food as well. I was tryingdifferent foods, so yeah Youre on Holian Yeah. I was home wholeday, youknow, so it came back so at the moment I'm sort of planning on losing some Fatom. Normally, my weightthat I sit on before I left was: Seventy Five. Seventy four at themoment, I'm seventy nine killors. So first thing is: I want to get down notthat weight matters that monce you want to get down, but you, your Opinn, wiyright, you knowyags yeah, my optimam weight is seventy four. Seventy threekillers. I Wan. I get right back own there also you know, so that's what I'm doingat the moment of so meak prapping and doing all thatstuff so trying to eat healthy, and so I employed a new method of trainingat the moments recently. So what I found was that I I was strong and you know thislook and I've always been very, very strong road and I was strong and youknow I' Bein, like my benchis, my bench Max Hat bents of people. You knowpeople like go well. You know ts Trong, I'm going Ta tell you anyway. My Maxbent you knowd be like hundred hundred and fifteen killos for like six strapsis what I was pushis like. I feel I'm prepol and that's at seventy threekillers. So that's you know for my weight is pretty decent. Your deatOreos and I tol anybody like that. Great crazy numbers so youow preypretty strong overall, so Thasi'm saying, but I'm not flexible right. So I'm not.I don't have very flexible, healthy muscles. My muscles are strong, but notvery flexible, so e employed more into subside, employingmore more real life training into mybreaking out, so so ding the usual stuff. So but what I've done is I'vecut down the I saw I sow lateral moment movementsasa little movments, so I'm not doing you know, I'm not doing things like.You know, machine machine bench, press that I would do for supplement isolatimy eeman ice gletion exercises Yeh Yeah Yeah, I'm not doing you know machinebenchpress, because I would do that to you know, isolate my lord chest orsomething Ike that e some phaying. You know I'll do bench, pressor to dumblebench, press and I'll, do pushups and I'll start doing. You know any more dynamical exercises, and sothose kind of things and I'm employing more kettle bells at the moment and oveget us Youw. calibets are great your employing cat bills at the moment andI'm doing some serious, Sero serios...

...stretching and trying to get thosemuscles to be. You know longer stronger muscles yeah, it meto be efficient,strongan fast, but also yeah. That's SOM, O themwith doing the boy building split right, like you sort of limit that aspect ofit to get as big and to get as strong as you can in one certain mov yeah. Itdoesn't run or like iny world and longiivity and other areas of your lifeand there's another small problem, because I do Ma Maor rihe and let's say,if someone it's some of the things that I could easily get out with becausebasted on my flexibility, because you get into a more pain but because myflexibility is limited, I you know it hurts yeah so like kicking and thatsort of thing yeah, so whatnot. This is you're, mostly in when you get down inJiujitsu right, yeah I's what so yeah coud have more flexibility. Let's sayyou know: Hamdstring is a good example yea. You could yeah in the GID position,right, GID positions and yeah. So it was Strai bad, so yeah, my mygoal for this year, for my fitness is to be the healthy most healthis versionof myself. I can be. I've ever been in all airs like in acomplete, well rated yeah, int yeah, a tastedy Truthbedolim Imin for superhuman, I'm getting technical, I'm talking about by the end of this year,I'm going to be complete superheman. I want to be strong, yeah fast into havestupid endurance, flexible! That's my goal. Yeah in your confet, like yourconfidence, is based on you've, been there or you've done it before, and youknow you can do it. You just got to put your energy in your focus into it andyou really want to do it too, like it's a diffent tproses, because it's alonger process and it's less about an explosive moving and AE. And how muchcan I left? It's a slower burn, but it's it's. It is the most importantthing. Well, the I think it's a more of a next level for me to be less yeah. Iwant to see what else can I do you know? What's else? What's my limit, am I justthe guy who bench presses more an ou know: leg presses or a my or mineathlete who can push to him in limits? Yeah. That's that's my question. It'sbeautiful! What about you? What about you? What's your goals and aims, andwhat are you doing with your physical activity, physical health yeah? We come from and a cut from the same clothin a lot of ways and we sort of running the same issues. A couple years ago Ihad a real issue with dedication. I couldn't quite figure out what it was,but it was just training in that matter was like their body buildings for thechest of Mondays, back on Tuesdays legs, AF, Arabs, Sportiv relse, and it's abeautiful thing, but it did run at course, in my life and- and I probablyspent closer to years- maybe training once or twice a month and- and Ithought I've just got a change. I'v got to do something else and for me thatreally started doing a marsal art so keep boxing. One gave me like an outletto feel like. I was learning and doing something new, but it certainly undid alot of the things that we did when we first started training so like we didwarm up. We didn't stretch a lot and we just went in and try to lift and moveas much as we could. My back is still recoming from that yeah. My shoulder myhamesprings definitely are getting better but they're still recovering aswell. So for me right now, I'm sitting on seventy seventy one kilos. So I'mreally happy with my weight and I feel like that's so thike. We can. Iprobably need a little bit more time to talk about and sort of the process andmental health was the real driving force for me, but I'm at my ideal Weitnow I'm pretty close to my Inj, like the insurance that I'm happywith, so I'm work out to going well they're going for a long time. So nowI'm just really focusing on my technique. My keep ossing technique. Mygoal is to hopefully have a keep boxing fight within the next twelve months andmight be two years, and that's really just to experience that so my main Goy,I guess, is to just keep bitterat keep boxy my kicks better. My insurance,better, my punch is better. You know my awareness of what I'm doing is to getbetter and just to just to get more flexible. As you said, better range ofmotion and every time I work out, I feel like I can just go in and getgoand. You know. So it's like a lot of stretching. I probably got Ta StartDoing Goga to. I think. That's one thing I nee to pull my finger out andstart doing that once a week but yeah just forcing myself one of my collsright now, and I guess my news resevolution was to stretch for twentyMintes a day and not just stagnated, stretching where you're just sort ofstretching your handstrings and stretching ar arms stretching hershoulders. Bhut you're doing mobility works s you're, trying to loosen upyour hips. You try to loosen up your shouldrer Joit, so you're doing morethan just the muster Bhat you're doing the entire body at whate. So it's verysimilar to yours and, more importantly, it's knowingthat I'm just tapping into my popential...

...now and I'm excited for how far I'vecome like. I lost a lot of weight. I've gotten into the best shave of my Lauf,but I feel like I've hit twenty percent. Like I, my potential, my fult potentialis still a fair way off it just getting a Wi up Hayvy, exactly in the reasonwhy I know that's the case. Is Course I know how much effort I've put in andhow much effort I have left to give, and I haven't even scratched thesurface and that's a beautiful thing and I'm so experien, but in the sametime I'm also proud of where I've come. I don't want to forget how far I'vecome, because that slippery slope is one fucking. You know one day away atall times, but it I yeah it's just about getting into the gym five to sixdays a week every week, no excuses no IFFOR, but if I can't make ir the gym,I'm taking the dogs for a walk, I'm keeping moving, I'm getting better. Mydiets get better, and here I go, I'm startd on a ret, but it's just doingsomething every day to get better and better and then three months look Wheriam in six months, look whereaam and then, by the end of the as good as I feel right now by the endof the I want to be a shed out myself like I want what I am to be now to benothing Bett to what I am at inthe. You know and that's a I'm just wetand thinking about it likethat motivation is a bit Ole thing and that drive is a beautiful thing. Sothat's fuckit awesome to hear that we're on the same page hundred percenthundred percent all together. So you know, look obvious Daco this our Goasand you know we a suppose going for the same thing. You know it's doesn't stopat just starting at the gym. You know, alwost keeps going and going you justkeep leftling now yeah. That's it that's what we talked about goalsaren't a thing: it's progression, it's Aa, reall tid, it's what you yeah, whatyou achieve and what you learn about yourself and you know my goal. Twelvemonths. Twenty twenty four months ago to years ago, was where I am now, butnow I've reachd my goal. It doesn't even feel like it was a go. It feelslike. I was just one part of a long book and that's what happens like youjust keep growing and you getting better and it's a slow build, but youjust keep tapping into that potential and we've all got our own potential incertain areas and yeah. It's bleeding into every other area of my life likethis, something that I want to share with everyone. But I've got to bepatient with and I feel like that's going to impact my life massively, butit's making me a better person. You know and- and it all started withgetting myself back into better shape. Thinking more healthfully, eating morehealthfully and now disguise limit liteally or not the limit. Who knows what'shapping a at'saguys now now we s apart Thrwell, you know, let's Ithink so we should probably wrap up so we har toone hour twelv minutes. So let's go to one Houer, fifty minutesright ICAN.Then we can EU Solet, let's Pi hat yeah iapparently. I can talk, you can man,it's a beattiful thing and that's what we always were speaking about with apodcast and it's just about speaking from our heart and talking to eachother as well like just relaying information like this is kind of ourthis is you know it's been a long time since even be, and you have had thisconversation with each other and we've talked. We haven't talked this longsince you know for years, and I think that's what makes a really good podcastit's just talking to each other, trying to help other people to, but moreimportantly, helping each other in people can hear that you know peoplepeople, it's not just us talking shit, but it's thats talking from the hearts.Well, that's it! In a year or two, maybe three or maybe five years willlisten to this podcast and we'll say: okay, I'm going to go to the gym, yeah,exactly right hundred percent, I'm GOINGTA good, O io yeahw it Waseah.That's I kidof wrapping up, so you know and I'm going to speak, I'm goingtostart speaking for Bo both of us and then you can take oe Lockin yeah, notall good. I suppose on to end this note from the pottom of our heart right. We really wither your mother Wheher,Your Dad, whether your sister brother son, girlfriend boyfriend girl boy doesn't matter what you identifyyourself as we all in our bodies are design same in a way where we needphysical activity. Get yourself moving, get yourself out. There start walkingstart running, go to the gym, jump of jump of bridges with a rope. What is itcalled? BUNGE JUMPI GO BUTOS KI go for walks, go for runs on the beach go forswimming, get moving, you'll feel feel great Lolton you cal take on from nowyeah and that's it man. I didn't really have much more to say. Apart from that,just do something every day that you that you feel might be difficult, butyou know that's going to be better for yourself and that'll compound that'll,stay bore and then slowly but surely you'll get better. You can even live ina state of like meand. I wish I could do this, so I wish I could do that oryou could do it and you could you could...

...you know you could do it? You couldbecome that person and it doesn't stop at snowballs for the rest of their lifeand mentally you'll. Get better physically you'll get better and it's abeautiful think. Life will become a beautful thing. It won't become ashoreto. Wake up every day, you'll be excited to get up every day and that'ssomething that ie found over the last few months and I didn't have for a longtime. I missed for a long time, and now I have that I don't want to let it goand that's what life's all about livings, it's deep man that was pretty DEP eah. Well, thank you so much for people whohave made it this far. Locklyn, did you myself, congratulations, yeah! Thankyou guys. This has been awesome excited for. What's coming, thank you forlistening loveyou very much. My brother will speak Soin. God bless. We havebeen the clever duvs podcast episode to dyou.

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