Ep. 223 - RASP Advice, Treadmill vs Outdoor Running, Injury Prevention, Training on No Sleep + More

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Hello, I am Kevin Smith, and you have found the Terminator Training Show, your one-stop shop for no BS training, nutrition, and health information. For more, please go to Terminatortraining.com. Thank you for tuning in and enjoy the show. What's happening, guys? Welcome to another episode of the Terminator Training Show. I am Kevin Smith. Today is going to be a QA from this week's Instagram Ask Me Anything, where I go through and pick out some of the better questions from my stories that I do weekly, where I ask my IG followers to ask me a question, and I provide some answers on IG as well as some answers here on the show. Some are doubled up, others are just here on the show, others are just on IG. Really just depends on the week. And the questions I see, I get a lot of questions, and I don't see them all. But anyway, if you want your question answered on a future episode or on IG or both, go ahead and give me a follow at terminator underscore training and look out for my weekly Q ⁇ A's and ask it there. If you've asked the same question over and over again and I haven't gotten to it, either I haven't seen it, which is unlikely. Usually, if someone asks the same question over and over again, eventually I'm going to see it. In all likelihood, it is probably just not the best question. And you can go ahead and work on adding some context to it, putting a little bit more effort into it, maybe adding a question mark, really, really simple stuff like that. And I'll be more likely to see it and give you the answer you're looking for, or an answer. It may not be the answer you're looking for, which is the case with a lot of questions, but it'll be my best bet, my best effort at giving you the answer that you need. So anyway, before we hop into today's questions, a couple of different updates/slash announcements. One is my son is now 11 days old. And about 48 hours ago, two days ago, he reached his birth weight. So that's nice. We don't have to wake him up now when he's in a deep sleep. Basically, for those not aware, I wasn't aware of this before I became a dad, but your kid, when they're born, the first few days they lose weight. That's just naturally what happens. And you therefore have to feed them on a regular basis, no matter what, even if they're sleeping, you have to wake them up to feed them every two hours or so. And like it's every two hours from the start of the feeding. And sometimes when they're really hungry, they cluster feed. I call it binge baby binging, where they just eat over and over and over again and they're never satisfied. So sometimes they'll eat for an hour, hour, 15 minutes, and then you have to wake them up again to start that next feeding. My wife and I kind of fudged it a little bit. We pushed it a little bit further if he did something like that, figuring like he wouldn't need to eat again 45 minutes later if he just fed for an hour and 15 minutes. But either way, it's a lot of work, especially on the mother's part. And my wife's an absolute champ. But he reached his birth weight. He actually blew past his birth weight in like one day. He was born at 8 pounds 9 ounces, and Wednesday of this week he was 8 pounds 5 ounces, and he was kind of trending up slowly. But all of a sudden, on Thursday, we weighed him in the morning and he was 9 pounds 2 ounces. So we gained 14 pounds, 14 ounces in less than 24 hours, which is insane considering the fact he weighs under 10 pounds. So that is an insane percentage of weight gain in one day. But either way, now we don't have to wake him up. We just feed him when he tells us he's hungry, which is pretty much on the same schedule as we had before, although once in a while he'll sleep for a three or four hour stretch, which is awesome. And overall it's been a pretty amazing experience. He is a very, very they don't really have personalities yet, and they don't have a lot of emotion other than like, I'm hungry, feed me. But it's still really, really funny to just like see his facial expressions, and he's got a dimple like his dad. He at le has at least one dimple on his left's left side. We can't tell if he has one on his right side too, just because he's got like a lot of baby fat on his face. And when he extends his neck, he's got like a solid jawline, which is dope, and he just makes super duper funny faces. He wrinkles his forehead, he got his dad's forehead, like wrinkles like this. He got some of his mom's features that are better than mine. Like my ears are really big, and they have been. They were big when I was a little kid, too, a little baby, and his ears are normal size, his nose is a little bit more of my wife's nose, which is like this cute little buff button nose. He got my wife's hair, but pretty much else everything else he got from me. Like, if you look at a baby picture of me, and then you look at a picture of him, especially with a hat on, so you can't see the ears, and you can't see the hair. My hair was a lot lighter. We look very, very similar. So, anyway, pretty cool experience, and we're loving it. Just taking it a day at a time, figuring things out on the fly. So, another announcement, it is the end of August, and we are doing a sale on all of our programs, all of our products, I should say. Everything on TerminatorTraining.com is 25% off with the code code GAINS25 at checkout, all one word. You can see information on that in the description below, whether you're you're watching or listening. But that sale will run till the end of August, and again, that is 25% off every single product, including the new ebook, as well as all of our training programs and my other ebook on recovery and nutrition for South Prep. So check those out if you're interested. And with that out of the way, let's get into today's questions. First one is looking to escape corporate America after four years and attend RASP. Any advice? Yeah, I would say follow your dreams, dude. Even though you're probably gonna be taking a pay cut, you will probably be experiencing an increase in fulfillment and satisfaction and motivation and purpose. And the fact that you're working in corporate America now means that worst case scenario, it doesn't work out and you go back to working in corporate America. Or maybe you just don't like it and you chase something else. But you have the skill set to even if something crazy happens, your army career doesn't work out, which I wouldn't necessarily have in the back of your mind like plan B. But if something bad happens, what's the worst case scenario? You just go back to working and making money. No big deal. But if you don't chase that, you're probably always going to have in the back of your mind, like, what if I did that? When you're on your deathbed and you're 95 years old and you're looking back on your life, and you know that you could have and really wanted to chase your dream to be in special operations, whether that's a ranger or soft guy, or maybe you go ranger and then take the long walk eventually, whatever have you, you might regret it. And I personally wouldn't want to look back on my life and think, what if like that, if I had this gumption to go and pursue something like Rasp and therefore become a ranger and go do bigger and better things for your country. So ultimately it's on you, but I think it's a really, really great option and really challenging, and you're gonna meet some super cool individuals that are a lot more. If you have this gumption, most likely you don't relate very well to the people you're working with. Although corporate America does have some people that are more driven and high achieving, and they are go-getters. The average person is just kind of a block checker, and they're totally fine with punching the clock, going to work, getting the bare minimum done. No one really holds them accountable for anything other than mediocrity and getting blocks checked and living for nights and weekends. In all likelihood, you're not that type of person if you're thinking about pursuing this endeavor. And so therefore, you're probably going to be able to relate, you're definitely going to be able to relate better to the people you meet, maybe not at basic training, although you will meet some studs at basic training that probably have a similar contract to you or have an SF contract that are just go-getters and pipe eds and type A, like really, really high fortitude individuals. But especially once you get to Rasp and Beyond, you'll meet some savages and you'll create really good, strong, lasting friendships with them. And these are the type of people you want to be around, the type of people that will bring you up, that will drive you to work harder and be more focused and be tougher and achieve all the goals that you set out to achieve. So you have my stamp of approval, but ultimately it's going to come down to what you want. So best of luck. Next question treadmill use for JG3 runs versus outside running pros and cons. Yeah, so I've talked about treadmill use several times in the past, but it has been a while and it just continues to come up, even with client conversations, clients that have been working with me for a long time and know my stance on everything and have heard me say, like, it's okay to train on the treadmill sometimes, blah, blah, blah. I'll get into some nuances here in a second. They still say, I heard this guy say this thing about the treadmill that you shouldn't use it, or it's not perfect, or it's not the same as running outside. And yeah, it's not the same as running outside, of course. However, what do you think you'd get better results doing? Running on a treadmill, even if running outside maybe is a little bit better for the goal that you're pursuing, but you run at a treadmill, or just not running at all. Not running outside or not running on a treadmill, what are you gonna get better results from? Of course, you're gonna get better results from running on a treadmill. Now, in most cases, I would say running outside, especially if you're training for something that's gonna occur outside, most races don't occur on treadmills and most time trials don't occur on treadmills, and even if it did, it would not be super accurate because they're not perfectly calibrated to outdoors. But if you're gonna eventually run outside, whether you're testing on a five mile or you're going to selection or you're doing a race, whatever have you, you want to do a good chunk of your running outside. And also, if that's gonna occur in the heat, you want to do some of your training outside in the heat. Not all of it, but some of it. If you are interested in high performance in the heat, I would check out, I want to say it's episode 178, but I will try and link it in the show notes. It's all about heat training, just a very, very in-depth guide on how to prepare for things that are gonna occur in the heat. Very, very important if you're going to a selection in the summertime or you're doing a race in the summertime, competition, some something like that. You want to be well adapted to it. And training in the heat is one way to do that. Also, things like sauna is another way to do that. And there are pros and cons to training in the heat. It is gonna be more fatiguing, it's gonna be more of a stressor on your body, so it's a little harder to recover from. As well as you're not gonna get the same type of speed adaptations if you're doing speed work when it's 95 degrees out and 90% humidity versus if you're doing it in climbing control on a treadmill, you're gonna be able to hit your paces a lot easier with less fatigue, and you're gonna get a little bit more speed adaptation out of that training session with less of a recovery burden. That being said, doing it sometimes outside in the heat is a good way to expose yourself to it and feel how much more difficult it is and see how it affects your paces and your recovery and so on and so forth. So there's a give and take there. Generally speaking, what I recommend for most people, especially this time of year when it's hot in most of the United States, do most of your easier stuff. So your longer runs, your easier runs, other conditioning sessions, maybe cross-training that isn't super intense outdoors in the heat. That way you get that long-term heat exposure. But it's not a workout where pace really matters a lot. And because it's an easier workout, it's already going to be less of a recovery burden. And even though the heat will increase it a little bit, it's still not all that much of a limiter or a main make or break thing. And the benefits kind of outweigh the potential costs in recovery. You're getting that exposure to it. Additionally, if you are in some sort of weird environment, like maybe you're deployed and you don't have the ability to go out and run on a track, or you don't have the ability to go out and run a tempo run on roads, maybe you're in a more dangerous environment or a non-permissive environment where maybe you have to wear kit every single time you leave a building, then of course it makes more sense to do a lot of your training on a treadmill. So the main differences, honestly, I would say the biggest one is that all treadmills are super different. So depending on the quality of the treadmill, depending on the brand of the treadmill, depending on how old or how new the treadmill is, and a lot of other factors, it's not going to be perfectly one-to-one to outside. Not just because of the environment, like the weather outside, you're exposed to wind, you're exposed to other factors like rain or humidity, et cetera. Yes, there's humidity inside, but you kind of get the picture. Also, outside, you are exposed to ups, downs, etc., unless you're on a track, of course, that's gonna be flat. But if you're running on a road, you're gonna go up, you're gonna go down, there's gonna be a little bit of side angles to things. If you're on a trail, of course, there's gonna be a lot more variables that you have to deal with versus just running on a perfectly flat, uniform treadmill. Additionally, the agency aspect is a little bit different. And what I mean by that is when you're outside, when you're running outside, let's say you're doing a tempo run, or let's say you're doing a five-mile time trial outside versus on a treadmill. Outside, you are in charge of your throttle control. You speed up or you slow down. You make that decision based on how you're feeling, based on you know, past data that you've gotten from training sessions, maybe looking at your watch, I'm going this fast. Realistically, can I sustain this? Can I not? I speed up, I slow down. On a treadmill, you set it, and if you can hang on to that pace, then you can hang on to that pace. You don't have to make any decisions other than reaching up and actually touching slow down or speed up. You basically just follow the treadmill's instructions. Of course, there's a little bit of a realism aspect to it. Of course, you can't just go way faster than you're capable and hang on for dear life. That's not really a thing, but you kind of get the picture. If you think, hey, I can run a 630 mile for five miles, and you set the treadmill to 630, and if you can hang on, you're good, then you did it. Outside, there's a little bit more of a human error factor and a human judgment factor to it. Like I'm really tired at this 630 pace. I could probably hang on, but I don't really have it in me, and I can easily just decide to slow down a little bit. I don't have to reach up and change anything. I just make that decision and I slow down a little bit or speed up a little bit, whatever it is. Additionally, the calibration is going to be different. So even if you can run a 630 mile for five miles on a treadmill, that does not mean you're going to be able to do that outdoors, even in the exact same conditions. Let's say there's no wind, you're doing a five mile on a completely flat course. This is kind of hypothetical, but maybe it's a track or something like that. You might be a little bit faster outside, you might be a little slower outside because the pacing is not exactly the same. You might notice this if you do sometimes speed work on a treadmill and sometimes you do it outside. You may notice even if you're running what you think is the right, the same pace each time, or maybe you're making small adjustments and improvements week to week, it still might feel different. One might be harder than the other. And it's not always the treadmills faster versus the outdoors is slower. It could be the other way around. And there's no way to perfectly gauge that and know that, especially if you're using different treadmills. There are certain treadmills that are really, really nice, like Woodways and I think Wahoo's and some other ones, like some newer Nordic track ones, that'll be very well calibrated, but still not perfect, and there's still no way to actually know exactly what the differences are. But also, it doesn't really matter. If you listen to your body and you have these things in the back of your mind, you can kind of use some critical thinking skills and be like, okay, this is not exactly the same. It's not perfect, but it is still running, and I'm still on a treadmill, and I'm still getting that adaptation that I need, and I'm still ensuring that I do at least some of my runs outside. And honestly, you're probably going to be good to go. So I wouldn't overstress it too much. Definitely no problem using a treadmill sometimes. There are elite, elite runners that do treadmill work for like 80% of their running training. And guess what? They're elite, elite runners. And that's not to say that that applies to everybody. If you're not very familiar with running outside, elite runners, of course, have been running for a long period of time. They've done plenty of runs outside. It's not like they've always done that style of training in most cases. So if you're newer to it, maybe doing some more outside running might be a good idea. But that just goes to show that you can still make really, really good run gains. Success leaves clues. Guess what? They're really, really good runners. They're elite runners, and they do a lot of running on the treadmill. So that goes to show that it's definitely not useless. So don't listen to anyone who says it's dumb to run on the treadmill ever. I would just unfollow them and ignore everything they say. What's up, guys? A real quick break in the action before we get back to the show. There's this really, really trite quote: fail to prepare, prepare to fail. And guess what? Quotes don't become trite accidentally. They become trite because they are actually true. Almost everyone experiences it, and so it becomes a quote. And this quote is applicable to nutrition more so than almost any other aspect of life. Those who prepare their meals ahead of time will see more success, regardless of what their goals. Honestly, any successful nutrition intervention I've ever been a part of, whether it's coaching, my own, or people I know, have had some sort of planning or preparation involved. And although you can absolutely do your own meal prep, let's be honest, most people either do it for short periods of time and then they fall off for several months and it's on and off like this roller coaster, and therefore they fail half the time. That's not a very good percentage. Or most people just don't have the time or the bandwidth or the gumption to do their own meal prep every week. And that is where a meal prep delivery service comes in. And I have tried dozens of them, and absolutely nothing touches Mega Fit. It is hands down the best I've ever tried as far as macros are concerned, and as far as taste is concerned. Me, I prefer to get some of the meals custom made. You can actually go in and choose the meat, the produce, the starch, and the macros that you want. They also have pre-made meals that are also delicious, and the macros are fantastic for performance, body composition, and just overall vigor and well-being. I usually eat five, six, seven of these per week, and they make my life very, very simple and low stress. I typically like to cook them on the stovetop with a little bit of bone broth, let them simmer for a little while, but they also work great in their microwave. And I've got a discount code for you if you want to try. You can either go to the description and click the link for MegaFit, you'll get 10% off, or you can go to their website, megafit.com, type in the code TTM at checkout for that 10% off. Alright, guys, back to the show. Next question thoughts on using chalk or grip tape when doing kettlebell suitcase carries. I think this is not only a good idea, but I don't see any other reason, any reason not to do a grip enhancement strategy like this. I probably, for more practicality, would use chalk or liquid chalk even better. Liquid chalk just comes in a bottle and you spray it on, it looks like a lotion, but when you rub it in, it turns to chalk and it's not very messy and it's really easy to just transport. It's got a little cap to it, so you don't have to worry about putting in a bag like a block of chalk, which nothing wrong with a block of chalk, that works too. Some gyms don't allow actual chalk though. And if that's the case for you, if your gym's a bunch of pansies that don't understand what hard training is like, which is more common than it should be, then liquid chalk saves the day. And also, pro tip, little tangent. If you are a golfer and you sweat a lot, like I do, and you live in a hot climate like I do, a very humid climate, which therefore makes you sweat and makes your hands sweat, liquid chalk on the golf course is a fantastic pro tip for your non-gloved hand. I don't use it very often, but when it's really, really hot and humid, my hands get so sweaty that I struggle to grip my clubs, especially later in the round. So not only is it a good idea to have like three or four different gloves, I honestly sometimes rotate through a glove every few holes and just kind of put the glove outside so it dries, like I attach to my bag so it dries, and then I put some liquid chalk on every couple holes, and that works really well. But either way, chalk is great to enhance your grip. And if you're training, let's say suitcase carries or farmers carries to improve the duration of which you can hold those kettlebells, you can carry longer. You're basically training to improve your grip endurance or your grip strength or your specific ability to carry stuff for a longer period of time. Let's say you're training for selection. If you are not using chalk or grip tape, I guess you could use grip tape if you want, but chalk, we'll we'll just talk chalk. If you're not using that, you're not limited by your inability to hold it strength-wise, grip strength-wise, hand strength-wise. You're limited by your hand sweating. And sometimes your hands are gonna be more sweaty, other times they're gonna be less sweaty, other times they're gonna be kind of sweaty. So it's always gonna be a variable that is not controlled. It's gonna be very, very difficult to track your progress. And sometimes you're not gonna be able to do the training that you need to be able to do. You're not gonna be able to hold it on onto the kettlebell for long enough to get the desired training effect, to get to the desired stimulus. Not because you're not strong enough, but because your hands are too sweaty, which is insane. So the ultimate outcome of your training is to get as much stimulus as you can and be able to recover from that stimulus so you show up as capable at that specific thing as possible. So if you're always limited by your sweat, you're not gonna get the same training stimulus, and therefore you're not gonna get the same results from it. So even though you won't have access to chalk at selection, still you should do this because you're gonna be better at carrying things for a longer period of time. You're gonna make more gains. And there's ways that you can kind of mitigate the effect of sweat during team week. One, a lot of things you're gonna carry are very, very small diameter. So water cans, tiny, tiny diameter, almost the size of maybe a thick pen. And also ammo cans that have a rope attachment, which the rope, even if you have sweaty hands, you can still grab the rope. Very small diameter. It can kind of tear your hands up a little bit, but your hands are going to be torn up by that time anyway. And so it's pretty easy to grasp. But if all goes to shit and you can't grasp these things and your hands are just too sweaty, which is probably not going to happen. But if it is the case, you can reach down and grab some sand or dirt. Ideally, the more moondusty it is, the better. It's not like chalk, it's not exactly like chalk, but it can add some friction and it can be a good solid augmentation of your grip in that situation. And it usually does the trick. And this is also a solid pro tip for if you have finished the two-mile run on the first day, the PT test, they do the pull-ups afterwards. And if it's really hot and humid and your hands are super sweaty and you're worried about being able to hold on to the bar long enough to do your pull-ups, probably not going to be a huge factor, but just in case it's like a crazy, crazy humid day, you can do the same thing. You can reach down, get your hands sandy or moondusty, and you'll have much better grip. It's again, it's not the same exact as chalk. It doesn't have the same effect as chalk, like reducing moisture per se, but it will add friction and it'll make you able to hold things longer than just raw dogging it with super sweaty hands. So, yes, definitely use chalk for carries no matter what. Or if you really want to use grip tape, you could do that. But chalk is definitely the way to go. Next question: how do you prehab on top of regular training for injury prevention? Or is training equal prehab? Okay, so there's a lot to break down in this question. I'll try and keep it concise, but let's talk about one of the big things that jumps out at me at first injury prevention. If you are following someone or you're listening to someone speak or you're taking advice from someone that says it's possible to prevent injuries, you are listening to the wrong person because it's not. You can mitigate your chances of injury by certain things you do in training, as well as outside training, nutrition, sleep, etc. But you can't just prevent injury, no matter what. I don't care how much durability training you do, I don't care how locked in you are, injuries can still happen. You can definitely do some things to mitigate risks of injury and make yourself more robust and make yourself more durable. And honestly, that comes mostly not from prehab or warming up. Prehab is just kind of a fancy word for warming up or movement prep, things you do prior to training to get yourself ready to train and make that training more effective. So although you might hear people say like prehab and warming up is super critical, it's like just as critical as your training, or if you skip it or if you expedite it, or if you don't do something super duper thorough and time consuming and bandwidth and energy consuming, then you're screwed. That is not the case. The durability component of what you're going for, like if you're trying to be less injury prone and you're trying to just be more generally fit, guess what? You get that from mostly training, actual needle moving training, your strength training, your endurance training, do it in doing it in a progressive manner, doing it with really good form, having a great program, having really well-sequenced, this is a huge one, sequencing of your lifts. If you sequence lists properly, or if you follow a program that has really well-sequenced lifts, which all of my programs do, depending on the goals, they're a little bit different. But the general theme is that they're well sequenced because I take this really seriously. You are almost using some of your first exercises of your training session as movement prep or prehab. Now, that's not to say that you can't do something like hop on a rower for three, four minutes, five minutes, and get your heart rate up. And I would do that. That's what I do. I literally hop on a rower, usually like two or three minutes. And I go like pretty easy, a little harder, a little harder to finish off, and I'm good to go. And then for a lower body day, I might do some easier jumps before I get into my actual more intense jumps. I'll go over, I usually start lower body days with a hamstring curl, seated leg curl, or a glute ham raise, or a lying leg curl. So I'll do my ramp up sets for that. Ramp upsets are actual warm-up sets for the movement you're about to do. So let's say I'm doing my first couple exercises are one, a single leg jump, rear foot elevated jump. I usually use the leg curl, the lying leg curl pad. It's a little round pad that I put my foot on and I do jumps, and it's right next to the lying leg curl or the seated leg curl. So while I ramp up for that, I'll do let's say four or five ramp up sets at lighter loads with lower reps than my first working set of that leg curl. Between every probably two sets, I'll go over and do my three jumps with each leg. And I'll progressively intensify the jumps. So maybe I'll start with like five RPE jumps and then seven RPE jumps, and then I'll do a set of nine RPE jumps while I'm also doing my ramp up sets. So the ramp up sets are getting me used to the actual movement. They're not getting me super fatigued. A lot of people, when they do ramp up sets, they do way too many reps in each set. You only want to do a few reps. The lighter early on ramp up sets, you can do five, seven, eight reps. As you go, you will increase the weight and you reduce the reps. So, like my last ramp up set, I'm usually doing one rep, maybe two. And it's probably 10, 5 to 10 pounds lighter than what I'm actually going to do for my first main set. Once I get to my main sets, I'm pretty well warmed up. Not because I did all this movement prep and prehab and random shit, but because I'm actually warmed up generally, globally, from the rower. I'm warmed up at my specific jump because I've been doing lighter versions of that jump. I'm warmed up at for my specific first exercise, which is a leg curl, which is not a super dangerous exercise. It's not a super highly technical exercise. It's very stable. It's a machine lift. It doesn't involve a ton of different moving pieces. It doesn't involve a ton of muscles. It's just for the hamstrings. But I'm ready to go because I've actually gotten my body ready for the things I'm about to do. And this whole process takes maybe 10 to 12 minutes. And then I'm getting into my first main set. And then I do the way I sequence exercises, especially on lower body day, but upper body day too. First couple lifts are going to be more isolation and more stable. And they're going to get my joints and my musculature that I'm about to use for my bigger compound lifts later in the training session warmed up and prepped. It gets my nervous system ramped up, not just from the actual lifting that I'm doing, but also the jumping that I'm doing, that really ramps your nervous system up. And then let's say three or four exercises in, I get to my leg press or I get to my squat movement, belt squat movement, or my pendulum squat. I'm very, very warmed up. And because the movements I've selected and the way I've sequenced them prior to getting there are not very fatiguing, but they're very effective at getting blood flow to those muscles as well as building those muscles, I'm ready to go into squats. Even if I have to use 10 pounds less than I normally would if I was doing this squat fresh, it's still a win because it makes that exercise, the exercise is just as effective. And because I'm already really, really prepared for it, it's a lot less likely to injure me or bang me up long term, like a nagging issue, something like that. And the same applies for upper body. Maybe I'll do some flies and some lateral raises before I get into my main pressing or pulling. And when I get there, it's almost like I've used my actual part of my workout that most people do towards the end of their workout and usually check the block with them because they're super smoked because they spend all this time on prehab and warm-ups, as well as usually do way too many exercises, like compound big, fatiguing exercises, then they get into their leg curls, leg extensions, and they're smoked, so they just check the block. But either way, I've done all those already, and then I'm really, really prepared for my heavy stuff, and it works really, really well. Should everybody sequence their stuff like that? No. If you have strength goals, like if your main goal is to get really, really strong in a deadlift or a squat, you should do those earlier on. And you can do certain other prehab exercises if you want. However, I will say this before we get into the next one, I'm taking a long time on this one, but it's really important because people over-index this shit all the time. If you are taking 15, 20, 25, 30 minutes or more to warm up, you are definitely doing something wrong in training and or outside of training. 100%. Unless you are a high-level strength athlete, like an Olympic lifter, that literally lives just to train and be super mobile and be really skilled at their Olympic lifts, their two lifts, their clean and jerk and their snatch, you should not be taking that long to warm up. If you are, there is something wrong. You need to fix. And you're gonna get way better results. You're gonna spend way less time doing arbitrary warm-up stuff. You're gonna spend a lot more energy and bandwidth on the things that move the needle. And because you're fixing your training such that you don't need all this prehab and movement prep, it's gonna be therefore more effective. In most cases, people who do really, really long warmups, either they have been led to believe, falsely believe, that it's necessary, or they're just overdoing it so badly that they feel like they need to do this in order to just get their training in. And both of those are problems. So I'll leave you with that. That is my thoughts on prehab. Usually it's complete bullshit and rubbish and arbitrary. There's definitely a time and place for certain prehab stuff, but it can be very, very simple, and I am a big fan of simplicity. Next question. Thoughts on Diamond Gym style workouts. Alright, so those for those not aware, Diamond Gym is a I think it's in Pennsylvania or something, and I don't know a whole lot about it. I've seen some clips on it, I've read a little bit about it, but basically it's mostly teenagers probably that come in and they get run through pretty much the gauntlet. They get through run through gut check workouts, and there's a bunch of ridiculous rules like you can't drink water while you're training, and certain rules about trying to make people puke. Basically, it's just like David Goggins style gym workouts, and you get yelled at like alpha, like the instructors or the coaches at Diamond Style Gym are playing like the extra alpha macho man role for an hour or two to try and develop mental toughness through just destroying people in training. And for those who have been listening for a while or following for a while, you probably know my views on trying to build mental toughness through just training and how it is a terrible idea. Because A, it's very acute, it has a known end time. Anyone can go and suffer through a training session for an hour, but just because you did that, in most cases, if you're suffering through every training session, you're also not making fitness progress. It is not actual mental toughness if you're physically destroying yourself and degrading yourself. A lot of people say, Oh yeah, David Goggins, super mental, mentally tough. Listen to his mental toughness advice. Just go destroy yourself in training. Well, in reality, David Goggins is nothing but respect for the guy. He's a fucking savage, but he's injured 24-7, 365 days a year, and has been for the last decade plus. So if you want that, sure, go do what Goggins does. Go do diamond style gym workouts. If not, build your mental fortitude elsewhere outside of training. Ideally, by doing hard things that not only don't degrade your physical preparation, your physical fitness and your health, but support it. There's tons and tons of different things that you can do outside of training. And I've posted and talked about this a million times that are more continuous. So it's not just like trying to be really mental tough, mentally tough for one hour. It's things you do on a daily basis that are hard that you don't want to do, that with repetition build this really, really robust foundation of mental toughness. And then with your training, you go and build yourself up. You go and give yourself stimulus that you can recover and adapt to, not stimulus that just destroys you and breaks down your nervous system and destroys your hormones and beats up your joints and makes you puke and training that you have to get through without drinking water, stupid shit like that, that was popular back in like the 1980s and 90s, but we have come a long way since then. And we now know there are a better ways to build fortitude and toughness, mental toughness, and b also how destructive that is for your actual physical ability. When you do this stuff for too long, for most people, when you try and build your mental toughness only through training for too long, eventually you're gonna become a shell of yourself because you're gonna destroy your hormones, you're gonna destroy your nervous system, you're gonna always feel banged up, incapable, you're gonna be always just super smoked. It's really hard to be mentally tough when you're feeling that way. And when that physiologically, those things are going on in your body. It's really, really difficult. So you're gonna probably, on the other end, become mentally weaker over time. So, needless to say, I'm very passionate about this kind of stuff. And the fact that they are teaching high school kids or maybe even younger than high school kids, maybe a little older than high school kids, that this is the best way to build their fitness and their mental toughness to just destroy themselves and fuck themselves up for a long period of time is insane and asinine to me. And I think it should be outlawed and illegal. It's gonna continue to be a thing. I'm sure other gyms are gonna pop up like this, but it is, I mean, I everything, I literally will die on this hill. I do not stand for stuff like this. It's absolutely insane to me. So those are my thoughts on it. I know it's a very vague question, thoughts on X, but I wanted to bring this one up just because I think it's freaking ridiculous and it's hurting way more people than it's helping. It's probably net hurting almost everybody that goes there, physically as well as psychologically, teaching them the wrong things. And I don't stand for it at all. Anyway, next question. My wife likes to stay up late and watch TV, but I need to go to sleep. What would you do? Well, if you need to go to sleep, I would hang out with your wife until it's time for you to go to sleep and go to sleep. You gotta really weigh out your priorities. Do you have something that's more important than staying up a few hours later? And probably you have to wake up in the morning at a certain time. So, therefore, if you do stay up with your wife a few hours later, you're getting less sleep and therefore recovering less and therefore being less effective the next day, and therefore degrading your health, and therefore reducing your potential outcomes as far as fitness is concerned, cognition is concerned, potential success is concerned, potential health and well-being is concerned. Or would you rather hang out with your wife until it's time for you to go to bed, draw a hard line in the sand, and go the fuck to bed almost every night? Maybe once a week you stay up an hour later or something like that just to appease your wife. You got to determine which one's more important to you. For most people and probably you, it sounds like the getting to bed and getting enough sleep so you can go attack the next day and do that day after day is probably more important to you. I don't know what the dynamic of your relationship is like, but maybe you can kind of convince your wife or coax her into considering going to bed a little bit earlier. But a lot of people, honestly, they think they're night owls, they call themselves night owls, and so they stay up super late. Oh, I'm a night owl, so I just don't go to bed early. I stay up till 1 a.m., 2 a.m. 3 a.m. What a real night owl is, is somebody who gets their most effective work done, thinks the clearest, speaks the clearest, is most productive, is most motivated, is most effective, and moves the needle most in the late night hours and wee morning hours. It is not the type of person that sits on the couch and watches TV and binge eats and drinks beer and goes partying and plays video games and death scrolls on their phone. That is not a night owl. That is an alleged night owl. There's a massive, massive difference. And truth is, about 10% of the population is a night owl, about 10% of the population is an extreme warning person, and the other 80% is kind of somewhere in between. So way more than 10% of people in the population consider themselves night owls because they don't know the difference between actual night owl activities, moving the fucking needle, versus fucking off and doing instant pleasure-seeking stuff. I'm not trying to like d be a dick to your wife or anything like that. But just for anyone else listening who likes to stay up late and fuck off, something to consider. I talk about this pretty extensively in my new personal development guide, what the difference is between an actual night owl and a fake night owl. But it is one thing to consider. Hey, sweetie, maybe you go to bed a little earlier and maybe you wake up tomorrow a little bit earlier and you go crush something that makes you feel more fulfilled, more satisfied, more purposeful. I don't know. Maybe that might not go over very well. I don't know what your wife's like, I don't know what your relationship is like, but it is a consideration to kind of compromise a little. If that time is one of the only times you get to spend with your wife, then maybe you move something to the weekend. Hey, this weekend on Sunday for eight straight hours, we're gonna spend time together. We're gonna go do a date day, we're gonna go get lunch somewhere, we're gonna go to the park, or we're gonna go to some sort of museum, or we're gonna go to some sort of car show, concert, whatever have you, then maybe we'll go grab dinner, maybe some ice cream, go for a long walk, whatever, spend a lot of quality time together because we don't get much during the week. But if that ultimate outcome that you are after involves getting great sleep, which honestly, any worthwhile outcome worth chasing does involve getting great sleep, then you're gonna have to be a man, sack up, and go to sleep, even if your wife wants to stay up. That's my best advice. Next question: any advice for improving from a high handicap to a low handicap for a newer golfer? Yeah, so lots of advice. I actually am not a newer golfer, but I went from a high handicap to a low handicap over the last 18-ish months, maybe 16-ish months. And it can be very tough to get low handicap, mainly because A, most people don't have a ton of extra time, which is this this is definitely going to require. Most people don't have a ton of extra money, which honestly, practice is gonna be the main thing, and I'll get into some specifics here in a second, but practice is gonna be the main thing that is gonna get you there, and most practice ranges or whatever that you can go to aren't that expensive. The one down my street that I go to often, a lar extra large bucket of balls, which is like 120 balls or something like that, is 14 bucks. So very doable. And the chipping in the putting area is free. There's always just balls laid out, and then I putt with my own balls. So that's not too bad at doing that a few days a week. Playing golf, depending on where you live, depending on where you play, is gonna be the more expensive thing and also the more time-consuming thing. So you got to consider that. That being said, the practice to play ratio is massive. You're gonna get way better and make more significant improvements in your handicap by practicing a lot more than you play. Playing is still definitely important. You're gonna get exposed to certain things on the golf course that you would not see at the driving range, different lies, different conditions, etc. So getting some rounds in is a good idea. But a lot of people want to get really, really, really good at golf and they play way more often than they practice, and they wonder why they're not getting that much better. You need to put the reps in on the range and the deliberate intentional reps. For most amateurs, the money is made in practicing their short game as well as their mid-range game. Essentially anything inside their full shortest wedge swing. So, for example, my 58-degree wedge, full swing, if I hit it really well, it goes about 110 yards. Anything inside there is where I'm gonna make most of my money. Last summer, I spent a ton of time working on A, my chipping and putting, so around the green, anything 40 yards or so or in, chip shots, pitch shots, putts, short putts, long putts, everything in between. And I worked a ton on partial wedge shots. So anything from 50 to 110 yards in that gap. Before last year, I was terrible. I'd much rather have a six iron in my hand from 200 yards out than have a 73 yard, partial 58 degree wedge swing or 54 degree, whatever I'm hitting in for that shot. However, turns out when you practice that stuff all the time, you get way better at it. When you get your certain system down, whether you use a clock system or a percentage-based system for partial swings with wedges, you basically cover every five-yard gap with your either 54 degree wedge, or if you have a 56, 54, 56 degree wedge, or a 58 to 60 degree wedge. I have a 54 and a 60. And so I am very confident now that anytime I'm in the 50 to 105-ish yard range, I can get the ball at least on the green into two putt range. And honestly, probably at this point, 60 to 70% of the time, I get into very reasonable birdie putt range, 15 to 20 feet or less. Sometimes when I'm hitting it really well, I am getting into tap-in range, and that is huge. But also, even if you have bad shots, like let's say your t-shots are bad, or maybe you're not a great striker with your irons, your mid-range and short game will save your rounds, your scorecard. This year, I'm struggling most with my driver. My driver is basically what determines whether I'll shoot in the low 70s or the low 80s. If I have a good driving round, I will shoot usually in the low 70s. If I have a bad driving round, it'll be high 70s, low 80s, depending on where I'm playing, depending on how I'm doing with my other clubs. My irons I've always hit really well, so I don't really practice with my irons all that much. I still do, just not a whole lot. Usually you're gonna want to do probably 75, 25. Short game to full swing stuff. And here's the issue with that. It's not as fun. Most people really enjoy going and hitting balls and swacking balls on the range. It is a lot more fun to do that than it is to hit six-foot putt after six-foot putt and then practice your lag putts and then practice your little chip shots. That being said, the ladder short game is going to pay off a lot more. So remembering that, and also knowing that, like even if you go to the range and just practice short game and putting, you might not have to pay anything. You can just show up and do it. So to get there, if you start as an adult, it is very, very hard to get really good at golf. But it can be done. What I would do is at least two to three times a week for at least an hour and a half, two hours, set aside time to go practice. Practice a little bit on the range, practice a lot on your short game. Once or twice a week, get out on the course. At least once a week. I would say at least four times a month. You should probably play on the course. If you can play more than that, if you can afford it, if you have the time for it, and if you have the golf courses close to you enough, then playing more would be a great idea. Last summer, I was really, really, really getting back into it, and I was probably practicing four days a week and playing two or three days. I was basically golfing almost every day, whether it was practice or play. Sometimes I would just show up really early to my round and get like an hour practice session in prior. Sometimes I'd practice after, just depending on my schedule. This summer I'm a little more reasonable with it. I usually play golf once or twice a week. This is before I had the kid. I've played golf once since I had him, and I haven't practiced at all, but I am actually going to the range today, so that'll be fun. But anyway, once or twice a week played golf, and then two or three times a week practice, and then usually I show up a little bit early to just get some extra practice in. And it has paid off. I've kind of gone, I think I started this year at like a 3.1 handicap, and now I'm down to a 1.2. That'll probably go up a little bit now that I can't practice as much and play as much, but still, it can be done. It just takes a lot of work and a lot of boring work, and it takes a lot of time and energy and bandwidth and a little bit of a decent amount of money as well. So best of luck. Next question Is buying a blood lactate meter necessary? Absolutely not. I don't care how unless you're on a Norwegian running team and you are trying to go to the Olympics, then no, you do not need to get this into the weeds. If you're just trying to be a faster runner, even if you're trying to be a very competitive runner, a lactate meter is totally overkill. Poking yourself in the ear mid-workout to see where your lactate levels are at is just not necessary. Run based on multiple different things. How you feel, your heart rate, the pacing prescriptions of your training. Hopefully, you have a good, solid program. You do some time trials to see where you're at as far as pacing is concerned. I guess if you really want to get nerdy about it, you can go and get some certain tests done, like your max heart rate tests, your lactate threshold, etc. But actually real-time testing your lactate during your workouts is just insanity. Would not recommend it. You're just gonna start majoring in things that are totally minor that don't really matter all that much. Next question: is too many calories in a single meal bad or is it fine as long as it fits the macros needed? Yeah, so in general, whether you eat one or two really big meals or three or four or five various size meals, or three or four or five same-size meals throughout the day, on paper doesn't really matter that much. It depends on your goals, though. If you have performance goals, usually you want to eat more often. That being said, you don't have to always eat the same amount for every meal. I personally like to eat less throughout the day. I still eat a decent amount throughout the day, probably 1,5 to 1,800 calories throughout the day, and then I eat most of my calories in the evening. Now I don't have extreme performance goals though. If I did, I would probably more evenly distribute out my macros and calories throughout the day. But although practicality becomes a factor, like, yeah, if you eat way, way, way too much in one meal and too much would be just a practical thing, if it still fits your macros, it's not like a bad thing. But if you feel terrible and you're sick to your stomach because you just ate so much and you can't perform or do anything afterwards, I guess if it's at nighttime, it's probably gonna affect your sleep. But if it's in the evening, you don't really care about what you're doing after it, that's one thing. So there's that, but for the most part, it doesn't really matter all that much. Calories in, calories out, it's not like your body resets. So even if you eat, this is hypothetical, I wouldn't do this, but let's say you need 2,500 calories a day on average to maintain, and your goal is to maintain right now. If you ate 5,000 calories on Monday, zero calories on when Tuesday, 5,000 calories on Wednesday, zero calories on Thursday, and so on and so forth. Guess what? You would still be at maintenance. It would not be practical, don't recommend doing that, but it's still totally a realistic thing to do. Your body's metabolism is this continuous thing. It's not like it resets. This is why like people get really, really into the weeds on like, oh, I ate way too much today, I'm screwed. No, you're not. You can just compensate a little bit tomorrow, maybe drop. If you ate 500 extra calories today, and you eat 500 calories less the next day, boom, it evens itself out. Now, you can get a little bit too maticulate or too, I should say, anal retentive about this and too into the weeds with it. Generally speaking, for most people, if you go under or over on calories, I just recommend getting back on track to your normal eating the following day. Unless, of course, you're doing something like calorie cycling, that's one thing. But for the most part, it doesn't really matter all that much. It really just comes down to preferences as well as practicality, how you feel. Do you like eating bigger portions all at once? Great, do that. If you don't, if you like being a little bit lighter throughout the day, as far as your meal, your food intake, your calorie intake, your macro intake, then you can do that and really anything in between. Guys, a little break in the action to tell you about Pride Foods, Rice and Grimes, and Stacks. If you have been listening to the show for a while, you guys know my stance on carbs and the fact that most people with extreme performance goals or body composition goals eat nowhere near the amount of carbs they should be eating. And one of the easiest, most simple, most delicious ways I have found to get more carbs in is rice and grinds as well as stacks, which are the two main products that Pride Foods creates. Rice and grinds is a fantastic oatmeal alternative. It's a cream of rice, but it tastes exponentially better and digests way easier than the cream of rice you're gonna see at any grocery store. The Stax pancakes are fantastic as well. They are yam-based, and the only macro in these products is carbohydrates. So I eat these things for breakfast, I eat them around training. Oftentimes in the evening after dinner, when I've already had all of my other macros and all I have left is carbs. I can't have any more protein or fat. I'll throw a bowl of rice and grinds on top of some frozen berries, mix it up, it thaws out the berries, and the berries cool it off so you can eat it instantly. And it is fantastic. So if you need to up your carb game, check out the link in the description. You can get 10% off. Try any flavor you like. My top flavors are chocolate brownie and brown sugar cinnamon, but all the flavors are honestly pretty damn delicious. Or you can go to pridefoods.org and type in the code TTM for 10% off. Alright, guys, back to the show. Next question: You've been up all night with a kiddo, but you've got to train tomorrow. What are you hitting and why? So, generally, I'm gonna hit something like a shorter, very intense, but very low volume full body training session. Or if it's really, really bad, maybe it's one of those days you're just like your entire body feels like you got hit by a truck. I'll just do something easy, like a light row or a even a long walk, maybe not even an actual workout. And then I'll get my workout in. Hopefully, I get good sleep that night and I get a good workout in the next day. I've talked about this somewhat recently, but one bad night of sleep, even one terrible night of sleep, even though you're not gonna feel great mentally or physically, it's still not gonna necessarily impede your performance to such a degree that you have to completely skip your workout. If this is a constant thing, like right now, I'm not sleeping great in general because I have a newborn, although last few nights my wife has been a champ and has let me sleep more. But if it's a constant thing, you want to really make significant adjustments and dial things back. But if it's one thing, I mean, one night, you can probably do pretty much whatever you had planned for training. If you can get yourself to do it mentally, which I think is a good solid character building exercise, even though you don't feel like doing it, you're not motivated, you have no energy, getting to the gym, doing it is something that just kind of builds fortitude and gets you used to exercising discipline. But honestly, for me, in this scenario, because I rely on being effective in other areas, like being able to think, being able to speak, being able to produce content, being able to interact with my clients and help my clients, write programs, etc. If I get a bad night of sleep and then I go just do a really hard workout anyway, even though that workout still might be fine, I probably won't feel good afterwards. I'll probably feel really, really spent and smoked. So I would probably do at least one set fewer per exercise. So like drop a set off every exercise and probably take it most of my lifts, especially the isolation movements, close to, if not to, failure, which I normally do anyway. But I'd probably leave another rep in the tank or two on my compound lifts, especially lower body tank. Actually, this did recently happen to me. I got really, really bad sleep and I had a full body lift, and there were only a couple exercises that I had in that training session that were like pretty daunting. So one was belt squat RDL, one was pendulum squat. And so what I did was I was supposed to do three sets of pendulum squats, two sets of RDLs. What I did was two sets of pendulum squats and one set of RDLs, and I left another rep or two in the tank on each movement. And that was the only thing I changed, and I felt fine. I mean, I felt still tired throughout the day and a little bit sluggish, but no harm, no foul was done. So that's really all I'm doing. Um it's not gonna be anything crazy. It's just gonna be a little bit of an auto-regulation session where I think about how I'm feeling and maybe base it on how I feel during warmups. Sometimes, even if you have a bad night of sleep, you get to the gym, you get warmed up, you start feeling a lot better, and then there's nothing wrong with going and crushing it. Other times, maybe you got a great night of sleep, you get to the gym, you just feel sluggish, you don't feel like being there, your body's not moving well, then you dial things back. That is auto-regulation in a nutshell, and it's very important to learn for a lot of people, especially if you're really type A and you're the type of person that no matter what you're given is gonna just go do it the same way. If you are able to learn auto-regulation, it's gonna be a massive, massive ace up your sleeve that is gonna help you long term with your fitness, and it's super duper important. Something that I struggled with personally early on in my training career, because honestly, I didn't really know any better. And I also just had the rocky mentality, the rocky training scene mentality, no matter what, I'm gonna go fucking do this. I don't care what how I'm feeling or what happens. I'm just gonna go do my training. That's I'm supposed to do no matter what. I'm not gonna change anything, and that is not a very good long-term approach if you want to make long-term gains as well as experience solid longevity, as well as try and not bang yourself up for a long period of time, ruin your hormones, ruin your metabolic health, and so on and so forth. So auto-regulation, massive, but that's kind of all I'm doing if I have a bad night of sleep. Next question: Do you think your outcome in OTC would be different now compared to then? I honestly do, mainly because, and I write about this extensively in the intro of my new personal development guide. I have over the last six years or so, basically since the almost since the day I got dropped, I have been obsessively working on myself, not just my fitness. Basically, I showed up to OTC extremely, extremely fit. Fitness has always been what I leaned on. It's always been my crutch, and I've always outperformed most people in fitness throughout my career. That being said, that's pretty much all I had going for me. I wasn't working on myself in other ways. I wasn't making myself mentally tougher. I wasn't expanding my knowledge base. I didn't understand what deliberate practice and getting reps looked like. So even though I did some extra work on weekends and nights, etc., on the shooting range, especially, because I was a little bit behind. I mean, that was the main thing with CQB, and that kind of stems from inability to quickly get shots down range in a solid shot group and do it in a way that doesn't involve a bunch of thinking and a bunch of overthinking and a bunch of poor decisions, etc., which is a lot easier said than done. But either way, I could have put in a lot more deliberate practice reps had I had the wherewithal that that was going to be what was necessary for me. Even if it wasn't necessary for everyone else in my class, it was necessary for me, and I did not put enough reps in that I needed to put in. And now I know that. And now if I was going through, even if I'm a little bit less physically capable than I was back then, I would know how to identify my weaknesses as well as how to go about making them not weak anymore, how to recruit the help of some of my stronger classmates that are really, really good at this kind of stuff and just kind of go under their wing and learn from them. And I think my mindset and my overall wherewithal, my overall self-confidence, my habits that I do that spark my self-confidence, that kind of breed self-confidence, holding myself accountable, doing things based on whether they're right or wrong, rather than how I feel about it and not blowing things off, not flaking on myself. I am just a much more robust individual, not fitness-wise necessarily, but everywhere else, every other area of life, that I think if I showed up, I would be a lot better off right now than I was back then. That being said, had that worked out, I probably almost definitely would not be doing what I'm doing right now. I probably would not have a social media platform, I wouldn't have a podcast, I wouldn't have an Instagram, TTM most likely would not exist because I'd probably still be in the unit. It may exist someday, but it would not exist right now. So honestly, even though that moment of my life really sucked, it was kind of the catalyst that got everything else going. And also it opened up my eyes to my poor mindset in regards to thinking I've arrived and I don't have anything to work on because I'm super fit and I'm super capable, and everyone looks up to me, and I've always been a good leader. But I have all these different skill sets and these different traits that are just being left unattended, and I'm just gonna overlook them and I'm gonna make fun of people who read self-help books and go to masterminds and hire coaches. What a loser. That used to be me. And now I am obsessed with that stuff because I've seen and felt, not just for me, but for other people I work with and other people I interact with, the profound effects of actually working on yourself and legitimately doing it. Not just learning about this shit, not just reading self-help books, not just watching YouTube's from Alex Ramosy or Dan Martell and learning what they have to say and listening to what they have to say, but actually taking it and implementing it and doing it. That is the difference, honestly, between people who are want to be high achievers and people who are actual high achievers. I always say this and I write about this in my guide. Every single successful person I know, like very successful, fulfilled per person I know, is an avid reader. However, nowhere near every avid reader in the world is successful. Most avid readers, even people who read self-help books and personal development books and listen to personal development podcasts and watch YouTubes, etc. a very, very small percentage of them have anything to show for it. Because you get the same feelings, you get the same feelings of motivation, you get the same dopamine hits when you set a plan out to go and do something big as you get from actually doing it. So the difference is it's way harder to actually do it. I made a post the other day about for every actual Green Beret, there are tens of thousands of men who once like the idea of it. Mainly because liking the idea of it and maybe saying, I'm gonna go be a green beret, I'm gonna go to selection, telling your friends about it, telling your family about it, being all excited about it makes you feel good. But it's really easy compared to actually going and doing the fucking work required to get there. There's a massive gap. So I'll leave you with that. Just remember when you're learning things, and I had to remember this, I had to learn this. It took me a while to learn this. Honestly, I used to consume, consume, consume, never implement. I finally got to the point where I was like, okay, I am very, very knowledgeable about this stuff. I know a lot about it, but I'm not, I have nothing to show for it. Let me start to actually take action. And that is the hard part, of course, it's the uncomfortable part, but no one in history has ever accomplished anything meaningful without going through a lot of struggle and a lot of challenge and a lot of failures and a lot of second guessing and self-doubt. That is just part of the process. And most people just can't accept that, they can't live through that, they can't endure it. And therefore, that is why most people, even people who want to be successful, who are wired to be successful, and are wired to be high achievers and outperform other people. There are plenty of people like that, millions, in fact, that have literally nothing to show for it. And that is the main difference, is just implementation. So, anyway, I think that's a good one to end on. Hopefully, you guys got some good out of that last answer as well as the show in general. And yeah, appreciate the great questions, appreciate the listenership, and I will be back soon with another episode. Don't forget to check out that sale. If you're interested in a TTM product, you will not be disappointed. That sale goes till the end of the month. All right, guys, chat soon, terminator out. Thank you for listening. If you like this show and want to start crushing your goals, please subscribe so you don't miss an episode. And for more fitness content, follow me on Instagram at Terminator underscore training, or check out my website, Terminator Training.com. All right, guys, Terminator Out.