 Next question is from CJ Grundy Fitness. What is the most optimal way to rest between sets? Sit and wait, walk around, light stretching, et cetera? Is there a best way? Not scrolling on Instagram. You know what's crazy though? So I'm guilty of this. So I have had the last week and a half, two weeks has been pretty good as far as training again for me. And yesterday I was in here training. And I've had this habit recently because we're here at work and so much of our business is on the phone and online. And I've catched myself working in between sets, responding to DMs or emails or whatever. And it definitely affects my training. There's a total difference than when I'm like music, I'm blaring rage against the machine or tool in my ears. My phone's nowhere next to me. And I'm like resting is resting. It's a total different space. Yeah, I'm lifting. And when I'm lifting, I'm completely focused on the lift. When I'm resting, I'm enjoying every second of the rest because I know I'm about to get after it again. And there's a total different feel of that workout versus kind of like going through the whole workout with this, I'll get to my set or let me answer these questions. Oh, wow, that 90 second rest period turned into a four minute rest period. And so I mean, for me, I think this is an individual thing too, by the way, because I think there's value in doing some dynamic stuff in between as far as stretching and being connected or whatever you want to do in between. But personally, I like to be in a zone where I'm completely focused on what I'm doing and not being distracted. It's totally individual. It's rest the way that makes you feel best. Now, I'll tell you how not to rest by doing other exercises. And that sounds funny, but when I would train clients, especially clients that want to lose body fat, they thought rest was a waste of time. So they'd be like, oh, can I do something in between? And they don't realize that the rest is part of the workout. I've seen trainers throw rubber band exercises in between just to kind of maximize the rest. I'm like, they're not resting. I'm glad you brought that up because it's actually really common. Super common. Yeah, it's very common. Part of that is part of it's the trainer's fault. It's also clients that demand that. Exactly. They're putting pressure on the trainer to do that. No. The reason why you rest isn't necessarily because you need the rest. I have to take a break because I can't breathe. That's part of it. But really, the rest is to allow you to train the right energy systems to elicit the right response or the right adaptation. If you're lifting weights, the goal that you have is to speed up the metabolism, build muscle, and build strength. That's what your goal is. Now, if your goal is endurance, totally different. But if your goal is I'm doing this so I can speed up my metabolism, I'm sculpting my body, I'm building muscle, I'm building strength, which is what resistance training does best, better than anything, then you rest in between because it allows your muscles to replenish their ATP. ATP is the muscle energy that you're training that elicits, that spurs on the strength and muscle gain. If you don't rest, it becomes glycolytic. You end up burning lots of glycogen and then you might as well just be on a treadmill. You're just doing lots of endurance work. So the rest part is just as important as the exercise part in terms of the effectiveness of the programming. Now, my opinion, I think you should rest, however, makes you feel best. Now, sometimes that means you sit down and catch a breath and a lot of stuff. When I used to work in gyms, the way that I used to love to rest is I used to do a set, I'd put my towel in the machine or on the barbell or dumbbell, and then I'd walk to the water fountain. I never had water with me because this is what I would do. I'd walk to the water fountain, get some water and walk back and that was always the perfect amount of rest for me. These days, I'm in my garage and I sit on my bench and now I'm opposite from you, Adam, with what you said. In between rest periods, I don't go on social media necessarily, but I like to write, so I like to write notes because when I'm working out, my mind is typically on fire and so I'll write stuff that I'm going to talk about on the podcast or ideas that I have and then I have a timer go off. I can see that it's been a minute and a half. Then I go back to my workout and it's the same zone for me. It's not a different space or head space. If going on your phone takes you out of that, like if you're working out and it's fun and then you're stressed out because you're on your phone and back and forth, probably not a good thing. I've had to check myself on that quite a few times because I have been pulled into social media and just like kind of meddling on my phone and it does get me distracted in my mind in a different place where it's like, if I am focused and I'm just truly resting and I'm just trying to now bring my heart rate down and just listen to my body and really, like for me back in the day when I would train at my best, I was walking and I was really slowly kind of breathing and myself recouped and then focusing. Then I would take towards the end of the rest. I'm starting to now visualize that next set that I'm about to perform. I mean, it's no different than being out of a game competing and I get that one minute to like kind of watch the game. Now I'm going to go right back in and I'm really focused and I'm ready to attack. I also have another example of what I might do different like in between sets where if I'm really focused and squat, this is very common for me with squats, right? I'm still trying to improve my squat and I'm still in search of having this perfect, beautiful squat and I'm still not there, right? Some days I'll come in and that is the focus, right? It's just movement focus. I want to keep getting better, better at the movement and so in between sets sometimes it's more priming, right? So like, you know, Sal, you talked about earlier about like the areas, your ankles and your hips and then your upper back that you need to prime for squats. Yeah, this is good. I may do all my priming and then get into my squats but still feel myself letting the shoulders collapse forward a little bit and so then between sets I might be still doing band pull-aparts or doing some sort of a row to really, really pump. But it's not a workout. No, no, it's not. I'm lightweight or bands, you know what I'm saying? And it's not about reps. It's more about being connected to that area and so you know, if that day I'm really focused on improving form especially like I said, if it's a squat day or that's what I'm doing you might catch me doing things like that in between the movement to improve the movement. So I see value in that if that's your focus and then I also see tons of value in not doing anything and being very focused on the workout when you're trying to get after. I think it really depends on the mindset you're coming into the workout with.