 One of the best things you could do as a parent for your children is to put them in sports data shows it not only improves their physical health, but it also improves their mental and psychological health and today's episode we're going to talk about the five best sports that you could put your kids in. You know what's another stat to look up Doug is the I forget there's a correlation with their GPA and also getting in trouble like discipline. I forgot what the stat was but it's significant. You know what's important about this episode of this topic is that there was a period it's changed now it's reversing but there was a period there where physical activity and sports was de-emphasized. In fact, they started cutting funding and reducing access to it because it was all about STEM right science and math and you know that kind of stuff. And they were switching out the time like less time playing less time playing sports more time doing these other things that are quote unquote more important. And what we're finding now was it was a big mistake. It was a major mistake because that and the arts. That's GPA Doug will show me also like crime and fighting and like like. Right. So GPA was what 2.7 2.7 was average and then with playing sports. It's over three. Yeah. So there's that. And by the way that's not the sport 2.0 is the minimum which is interesting right. So sports have most high school sports have a minimum of you have to carry a 2.0. But their average is much higher. Their average is higher anyways. Right. So they're averaging over a 3.0 playing sports but I've also seen more with like like misbehaving and like crime and things like that too. Well the data is what's interesting about the data is for a long time we thought that sports for kids was really just about being active. So we connected physical activity like oh they just got it. It's it's exercise. That's all it is. Regardless of what they play doesn't make a big difference unless they become a professional athlete. And so they just started reducing access to it and cutting funding towards it. But what we're finding now is yes of course sports contribute to physical health and that's quite clear now especially with how inactive kids have become. I mean when I first became a trainer type 2 diabetes was called adult onset diabetes because only adults got it. You developed it through poor lifestyle habits but so many kids started getting it. They changed the name and that's where we're at now. Definitely there's definite physical benefits but now we see in the data that there's tremendous psychological and mental and societal benefits to children being in sports. So it's not just about moving the body and being physical. It's about it's so much more than it's a crazy microcosm for so many different things for social integration for leadership for you know being able to work with other people that are difficult for having obstacles that you have to overcome like there's so many like introductions of challenges and things at real time that these kids need to figure their way out of and be able to account for and also practice ahead of time for which you know leads to the work you see that translate into their actual competition. And so they learn a lot about not just their physical abilities and their capabilities but also too like it forms and shapes their ability to handle a lot of challenges in life. Oh yeah hard hard work sacrifice delay gratification overcoming adversity. There's so many things that they're getting you know and not to go off on a different tangent but this I was just asked by a soon to be dad you know like like different dad advice. I was given and we're going and one of the things that caught him off guard that I had said was and I'll don't let him wear shoes for like the first few years of his life. And I just think it's there's so many misconceptions around kids and kids health and sports and activity. And to me that this is connected even though we're talking about sports today just though we're so unaware of what we're doing to them by as soon as they're born slapping these you know two inch souls on their on their feet when you have all these nerve endings on their that are at the bottom of their feet and you completely or it's like putting a cast on them and then expecting them to be grounded and connected to the ground. Well along those lines the brain develops through lots of input part of the ways it develops and movement and skills that are required to throw a ball catch a ball to run jump climb turn twist not fall fall get back up that kind of stuff. That develops the brain develops the brain very important it's interesting because scientists for a long time now have identified that play is extremely important for the development of mammals. We see this in all animals yeah dogs and cats and monkeys and whatever that when they're a certain age the them playing is not just fun. It's it's important for the development of the mammal for some reason we've like discredited that are taking that out of the human equation which is insane it's extremely important for developing developing skills societal skills. And just your ability to navigate the world and you mentioned it being a microcosm it is you can play an entire game and essentially in that game learn many lessons that may take years in life to learn that you have learned in just one game. It's like an incubator you know for a lot of testing improving you know the just any skill and concept about like what you're capable of doing so. Today's giveaway maps starter the beginner training program if you want to enter to win leave a comment below this video in the first 24 hours that we drop it subscribe to this channel and turn on notifications. If you win we'll let you know in the comments section we're also running a sale on some workout programs maps performance is half off and our extreme fitness bundle of workout programs is also half off if you're interested just click on the link at the top of the description below. All right back to the show. For me I just get really passionate about the sports in general because I think that people have abandoned sports for someone and I went back in and coach and I was just surprised at like how little participation was happening across the board and I know there's a lot of factors out there. Where there's lots of information about how the risks have increased for certain activities how you know what we're seeing with. You blame it more on that I blame a little bit of that I blame a little bit of honestly a lot of bubble taping and a lot of helicopter parenting and a lot of you know unwillingness to allow kids to struggle and and parents getting over involved. I agree. See that's interesting because I think I don't see it as much on the parent side as I see it as on the kids side of not even wanting to do it. I see more of that than I see a parent going like the environment though. That's a good point too because I were competing with super games. Yeah. Super entertaining social media. That's another that's a huge another. Like sports was such a huge outlet for me as a kid. What was your other options stay at home and color. Yeah. And even when even when the introduction of video games came they still were not as immersive as they are now and we didn't have social media to interact like so it wasn't like I could like I couldn't play with my friend. At his house while I was at my house it just didn't work that way. So I see more kids opting to not play. So you have this combination of the helicopter parenting the fear mongering around like things like football and concussions and that stuff. But I think it's it's even more so the kids like well aren't even asking or aren't even wanting to play. So we've seen this now for the next few the last few decades at least. And this is just to kind of back up what Justin said. Like one of the most important skills that you can and we'll go through all the different skills but one of the most important skills you learn from competition as a kid is both how to win and how to lose. It's very important to learn how to lose and how to win how to win. You need to learn how to be humble how to be grateful how to continue to be motivated because you can lose motivation if you just you know you win and then OK now what do I do next type of deal how to treat others as if you beat them in competition very important skill a lot of people don't realize that learning how to win is important learning how to lose is very important as well because in life you're going to probably lose more than you win. So when you lose how do you deal with it how do you process it do you beat yourself up and quit and never try again or do you try to improve yourself. What does this mean that I that I lost this game and one of the things I can look at within myself and parents oftentimes and I've seen this last three decades have eliminated that extremely important skill by either giving kids keep track of the score which is ridiculous because they do anyway or giving away prizes and awards to everybody just for showing up and I know that you know we hear people talk about that all the time like it's the worst thing in the world I don't think it's the worst thing in the world but I do think a big part of this is not realizing the value in play and in sports we just look at it and we take for granted why we've been doing it for millennia and we say oh it's just a physical activity well they'll just get that anywhere else it's like no no there's just because we've stopped examining the value of it doesn't mean there's any value and we're starting to realize now just how important it is that kids go and compete and and and play an organized type games also the value of not winning right and losing and not getting the award and like there's the best value. Yeah that's the thing that the trophy for everyone thing really hurt us so bad as a society it was that aspect it's not so much the kids all got some participation trophy is that there's such great lessons in life. We know when they're going to learn it later when it means more. Right. Like I didn't get hired. So you know the the ability to get back up that you know and even to like just the the unfortunate part of the politics of sports and it's unfair sometimes and the ref made a bad call and I lost because like that's what doesn't like me even though I'm the best player. That's right that's fucking life you're going to you're going to do you're going to find yourself at a job one day and someone's going to get promoted and you deserve to get promoted. And so what do you do do you just do you go and quit because of that or do you find a way to pick yourself back up and I just think that's the part that we lost some other skills that are important to learn. And this is just as a developing human is how to both lead and also how to follow. Those are both extremely important now you know when I say that I think people think to themselves although some leaders and there's people who are followers. Almost everybody. Yes people do fall into one of those categories but everybody at some point is going to have to lead or follow. So this is just true for every human you're going to do more of one or the other depending on the kind of person you are or whatever. But it's important because following is how you learn from other people. Does that mean so unless you think you know everything all right away. This is a skill you need this now we all know that person who gets hired at the job who does a terrible job learning from other people. Nobody wants to work with that person who doesn't know anything. But yet wants to come across like they're the boss. And then there's that and then there's the ability to lead to be able to take charge and take responsibility. You learn this playing organized sports. You learn when you need to follow when you need to lead and also the value of both one isn't necessarily better than the other because it's the team that wins or the team that. And it's mainly like being ready for either one of those roles and acknowledging that you know it's my time now I need to do something with this ball and lead this team or I need to pass this off because this player is going to have the best chance for success for us right now. And it's really about the team itself as opposed to the individual and that's that's another big again with team sports and we'll get into like there's value in individual sports as well. But I think from from a team perspective, you you learn quickly like what your role is but also to like that role can change and you just need to be ready to always adjust. No, the stuff you get a lot of what you guys are talking about are the social and psychological pieces that it brings. But the point of me bringing up the whole barefoot thing was there's there's a physical element that is so important that I feel like we're losing that. There's more to that, Adam, because just to back you up, there is a window of learning that you have as a child that you lose when you get older. Yes. So if you don't learn, for example, learning languages, this is always the example I use because people can get this one, right? If you learn four languages as a child, you'll speak all of them fluently with no accent. You can speak Spanish, Italian, you can speak, you know, Chinese, you can speak English. If you learn all of these as a child, all of them will sound without an accent. They'll sound just like the way you learn them. Now you do this as an adult, you can learn all of them, but your primary language will be the one that doesn't have an accent. The rest are going to sound people. You go to speak Mandarin and they're going to know you speak English as your primary language. Well, your processes are much more hardwired. Yes, you're more pliable as you're growing up and developing. So this is a good opportunity. That's right. So your example of like not wearing shoes, like if you walk around barefoot as a child, the dexterity and the control and the connection you have with your feet. I mean, if you don't do that when you're a kid and you wait till you're an adult, you'll get some back. You're going to get all of it back. Right. So these skills that children develop, these motor skills and ability to move, this is brain development. That's why you can't learn this later on like you could when you were a kid. That's why it's such a crucial time. We're also seeing something that's unique to our time period right now too with child, children's posture. We've never seen this before where you have. Kids are going to the doctor for back pain. Low back pain in kids. Like that didn't exist just a couple of decades ago. And a lot of that is just how sedentary and how addicted to these iPhones and computers and iPads that we've become. And so I don't know. I think more than ever this is going to become that. And video games and AR and VR is getting so cool and it's only becoming more immersive and it's drawing us in that direction. So I think the importance of the kids getting involved in sports become even more important and not just for the social psychological points you guys are making, but also the physical ones that I'm telling you right now that may not be the top of mind conversation right now. Give it five or 10 more years when we've seen this play out even more and watch how much more we're communicating, talking about the importance of this. And then there's a connection to just learning in general. We saw the GPA score. Some people say, oh, it's because so they could stay in the sport. No, no, no. You stay in the sport at 2.0. We saw a difference way above that. Taking a child and having them pay attention. Things like attention deficit disorder, right? You see a significant improvement in symptoms when children are simply active. What's funny about this is if you had a dog, let's say you had a lab and you kept them inside all day long and took them on one walk a day. One walk a day and then you're back inside all day and had them watch TV and stuff. And your dog was chewing up your furniture and peeing. Everyone acting crazy and you went to the vet and you said, why is my lab doing this? He'd be like, your dog needs to go outside, needs to move. Somehow we don't talk about our kids in the same way. Why is Timmy not able to pay attention? He's not doing anything but sitting in a chair almost all day long. He's either on an iPad, watch TV, or he's in a classroom. And instead of medicating them, let's have them exercise. His nervous system needs the stimulus. That's right. We have these sensors built in for a reason. We need to use our body and move. It's built into us. So before we get into the five sports that we're going to get into, I also want to talk about the other end of the spectrum, which are the parents that are gung-ho about getting their kids in sports. Because this was something that I remember when we interviewed Chad Wesley. Chad Wesley Smith. Great interview. It was a long time ago. A brilliant coach and trainer. And I was under the misconception that, you know, if I wanted my son to be great at basketball or great at baseball, it's like as soon as you can get him into it, and the more of that sport, right? It's like all you play is baseball. Hyper focus on it. Yeah, hyper focus on it. They're going to be that good. And this is not true because of the way a child develops and how important general play and all the different types of movement sports. So something for the parents that definitely agree with everything that we were saying for the first 10 minutes just now, this box house. If they have like their favorite sport. But yeah, but then they're like, you know, Timmy is in, you know, baseball year round. And because I have family and friends like this and they've got young kids and they think that he's going to become the superstar baseball player. And so they have him in year round baseball nonstop. And they don't realize this, but he, Timmy would actually benefit by playing. They're limiting their development by doing that. It's different than adults. So as an adult, if I wanted to get as good as I could at baseball, it would be best for me to just play baseball as much as I physically possibly could for children because they have that window of development where the brain is developing general motor skills and intelligence. It's better to put them in multiple sports for a long time. And then far later, like around 17 or 18 having them specialized by the way, for the same point as your language argument. And in early age like that, they will pick up the ability to move their body in all these unique ways. And it will only add to their arsenal of them being great. A skill set increase is the likelihood that a variable gets thrown at them that they'll be able to overcome is higher than one that just specialized. And the data shows this, that the kids that are in college that perform better in a specialized sport were the ones that played multiple sports as kids, not the ones that played just that sport. He made the point of that of he encouraged the kids play a minimum of two to four sports pretty much all of their life until they get out of high school. That's right. So not even specializing down to one sport until after high school. So if you have the luxury to play more than one sport even in high school, it is more ideal for the kids. And definitely when you're talking about middle school and before is they should be playing as many types of sports as they possibly can as they're developing. Now all sports, of course, so long as they're performed appropriately and whatnot is going to have benefit. But we picked the five that we saw as having some of the most benefit and we're going to highlight the specific benefits of each of these. The first one that we listed was swimming. Now the reason why we picked swimming as one of the first ones is because children can swim and learn how to swim before they can walk. Before they can even walk, they can get in water and learn how to keep themselves from drowning, how to move, how to propel themselves forward. So they're working on motor skills that they normally wouldn't be able to do because they can't even support their own body weight. But in the water, they could. And you see this with like six-month-old, then eight-month-old children in the water learning how to hold their breath, how to swim to mom and her dad. So it's like it's one of the earliest ways you can get them to be active and to kind of learn some of these skills and pick them up. It's a really interesting one to see how quickly like a young kid can adapt to swimming. It's wild. It's bizarre. But then you see later on the longer you wait, how incredibly difficult it is to get them to go in and the fear sets in and it's like this huge struggle to get them to learn how to swim. This is what we went through. So it was so tough for me. I watched Brendan, his daughter's two years younger than Max's. And Max, when we were trying to get him into swim lessons, was right during all the COVID stuff. So we literally got our first lesson and then COVID hits and then it gets all shut down. And that gap of him not doing that, now trying to encourage him to do it, he's so reluctant and he's like, oh, when I get bigger daddy, I'll learn how to swim. That's what he always tries to tell me now. And seeing his daughter, who was two years younger than Max, swimming when she was months old, was just wild. And if you've never have Googled or got on YouTube and looked up baby swimming, it's the wildest thing you've ever seen. It's amazing. And not to mention there's just the practical value of your kid knowing how to swim. It's one of the leading causes of death for children. So it's great to teach, by the way, kids do this in bathtubs. If you leave a bathtub without draining it, so you just teach them how to swim, how to maneuver in water, it's also quite safe. But the exercise component and the motor skill component, they could just do more in the water earlier than they can on land. And what's great about swimming too, and this is beyond, we're obviously talking about infants, young children and why it's such a great sport but why this is such a great sport even into adulthood, it's like you cover all the planes. So your body is, and you're having to move the entire body from fingertips down to your toes. Every movement is meeting resistance. Yes, everything is meeting resistance. Everything is engaged, so the neurological benefits to that and also the safety of that. So it's like there's a very high reward, very low risk. In that sport, hurting yourself or getting injured, not that it's impossible, like it's possible to get hurt in any sport that we do, anything you do explosive or hard, can you get hurt, but the likelihood of getting hurt and swimming is really, really low, yet it has a lot of benefits that come with it. All right, the next one is gymnastics. Now, gymnastics, probably one of the best things you could have your kid do to develop overall motor development, overall proprioceptive ability. It's so dynamic. There's so many positions and movements and controlling your own body. I mean, I would see this as an adult when I was doing Brazilian jiu-jitsu. If somebody did gymnastics as a kid, then you know jiu-jitsu, they move different. They just move, it's almost like they already knew jiu-jitsu a little bit because of the way that they move. Well, just the capacity to place them in a position, they're going to be aware of it more likely than the other kid that hasn't done it. It's just, and to be able to move and jump and flip and to be able to be spatially aware and then solid and to be able to create tension, to be grounded at the same time, that's going to just translate to any other pursuit physically that you're going to do. You guys have to explain what proprioception means. Knowing where your body is in space. Yeah, and just that point alone, the carryover to anything you would do later on, I wish I knew this, right? Because I was the kid who, I picked up sports like wakeboarding and snowboarding and I got into that stuff as I got older, and it was such a hard learning curve for me to be comfortable with twisting and going upside down and doing all these moves that I wanted to do because I had no experience with that and that all that tumbling and flipping and body control in space and in dynamic movements like that that you get from gymnastics, boy, does that carry over into everything else. Speaking of brain development, this is a sport where when you're a kid you learn it better than when you're an adult. You try and do gymnastics in adult. Again, this is the fear component. I think people really underestimate because if you're doing it now, later on in life, there's all these reserves. You kind of know what's going to happen if I land a little bit wrong here. So they're able to do it where their body's a little bit more pliable and they're going to be more forgiving when they go through it. Well, there's fear, there's also physics. It's harder to do these moves anyway. What that means is you get to learn them as a kid and the brain is very plastic. These are movements that if you don't instill in your brain it will prune it out. Why do I need to know how to do a cartwheel or a flip or land in a particular position off of jumping if I never did that before and so your brain prunes it off but gymnastics kind of solidifies it. And again, you talk to any coach in sports, ask them what is your experience of kids that come and play the sport for the first time that also did gymnastics as kids and they'll all tell you they're on a different level. Well, also like swimming, this is another thing that you can start really early too. Yeah, so you can get, I mean, we started mastering at two years old, I think it was when they first started accepting kids in gymnastics and they teach them or tumbling is what they call it at that age and so it's just organized play at that point but already getting them comfortable with climbing on things, hanging on things, rolling around like again, that spatial awareness. So what a great sport to keep kids in at an early age and how much it's going to carry over to any other pursuit. Next is wrestling. Now wrestling is one of the best sports to teach your child grit and tenacity and toughness. You are, first off, it's one-on-one so you have to rely on just yourself and you're being held down or manipulated or maneuvered by somebody else and that is hard to overcome because it's just like fighting, right? Except it's not, it's wrestling but you have to be tough and you have to get through that and you have to be able to get your butt kicked and bounce back. Wrestling does that. Now the other component of it is it's a sport with some self-defense carryover. Like your kid learns how to wrestle and they're going to be far better off if something ever happens where they need to defend themselves, boy or girl. So it's got that carryover. Huge confidence builder. Yeah, when you have those type of skills and now it's interesting because it would be like a great follow-up from gymnastics because of your spatial awareness, your explosivity and you're able to kind of find where you are and be able to leverage that against your opponent and so now there's a physical strength component there that's opposing a force as opposed to just like the gravity, for instance. That's why I love pairing this with gymnastics because gymnastics first gives you that great foundation and then now wrestling, you now have that expression of that, right? And you have an opposing force that's challenging that. So it's great. You understand your body and space and awareness and you can tumble and flip and you do this. Now how do you do when someone's pressing on you or grabbing or pulling? Like you not only have to have that same body awareness and control but also the strength and power to match that. A lot more conditioning and endurance. This is a great way to train your ego. It really is. You could be in a difficult, challenging position swimming where you're tired and recycling where you're exhausted or playing on the sport or maybe you're on a team and they're beating you but to be physically held down or have someone physically beat you, it's an ego check. And this is an important one. A lot of people think, oh, what do you mean you're getting beat up? No, no, this is an important one. There's a lot of tough guys out there, for example, that have never really gotten their butt kicked and that's good. You don't get your butt kicked out in the street but on the wrestling that it's interesting. You meet people who wrestle for a living and who, not for a living but for a long time who are really good at it, they're humble. They're humble because their ego is checked constantly in practice. And then of course the skill and technique that you learn from it. There's also a confidence with that too. So you brought something up to that and not that we're encouraging anybody by any means to be fighting or anything but I mean I've never been in a fight in my life that didn't end up on the ground. So having that skill set to be as far as defending yourself. Everybody, you see stuff on YouTube and clips of kids swinging on each other but most all street fights or scuffles end up on the ground and your ability, so your ability to wrestle somebody or gain control in a situation like that. I'll say for girls, this is a very important skill because if a young lady is assaulted she's put on the ground. If she knows how to wrestle she may know how to get up and escape which is again in that particular scenario very important. All right, next up, track and field. Here's something that's interesting just to kind of think about Ponder. There's a few things that humans evolved to do physically very well. We're not the strongest, we're not the fastest. You put us against most animals and we're not very good at things that are physical. We're very smart obviously but there's two things that we do exceptionally well in comparison to any other animal. One is throw with accuracy and the other one is run. We're actually made to run. Not fast but long. Humans can out trek almost any animal. In fact, this is how hunter-gatherers, modern hunter-gatherers, and we estimate ancient ones caught their prey. We wound it and we ran after it until it got tired and then we would take it down. And if you look at the physiology of the human body with our big glutes, our big knee joints we have this foot that's covered in muscle and this ankle and these calves that are like shock absorbers. We are literally made to run. Here's the problem. We stop running. Yeah, we suck at it. And we lost the skill forever and then people place up their running shoes when they're 30 years old to get in better shape and now running has more injuries than any other sport. In fact, if you look it up, people run hurt themselves all the time. So this is a skill that if you lose it good luck trying to gain it back. So track and field for a kid is like let's keep the skill of being able to run. No, most sports, especially team sports when we get to that point require some set of running skills. In fact, high level of running skills which is also why a lot of times you'll find a lot of your pro athletes pro football players, pro basketball pros also have a track and field background and that's because they've mastered the art of running and then they also love to play with this ball sport. And so it carries over into those sports and when you start to get to the highest level when we're talking about professional sports it comes down to like a fraction of a second difference of what sometimes gets you picked or gets you drafted. Like when you run the combine and you are tracked on time and you're 40 and so with that your ability to be able to sprint in that dash with great form and technique makes a huge difference if you're getting picked up. One of the biggest attributes now in almost all sports is speed. And so in order to learn speed and how to move most effectively, mechanically like this is going to be your best bet with learning those traits through track and field. That's right. And then track and field of course also I think to an extent teaches tenacity differently than wrestling but more so like you're fighting against your own physical pain and elements and you're learning like, okay especially the long distance stuff like how do I persevere? Is there carryover to that in everyday life? You better believe it, right? There's something that's unique about every so we're doing five of these, right? This is four and everything that we've named so far is an individual sport. That's right. And we've obviously talked about all the value that that brings and I think that in a perfect world where you're cycling a kid through most all of these are keeping them involved in most of these but then the fifth one Team sports. Yes. You know the traditional one soccer, basketball, football, baseball extremely, extremely valuable. It's funny because you talk to anybody who there's a lot of there's a lot of adult friends that I have that literally say to me sports, organized sports, football or basketball or baseball save their life that they didn't have a good home life or whatever but it was the team sport and the coach and it was to give them a sense of belonging and family this teaches you how to play by the rules how to value not cheating how to have pride in doing things with integrity how to win, how to lose how to sit back and step forward team sports do this incredibly well and a very controlled, easy to observe manner you know life it's you know you look at a CEO making tons of money and from the outside you might be like oh he was just put in that position or whatever because we can't see everything he did for last you know or she did for last 15, 20 years get there but you watch you play a game and it's out there for people to see like how hard you worked what you did kind of care to you have and team sports exemplifies that. Yeah I think too like what I like about it is your peers are really like it's self-regulating so yeah your coach is there and wants order and wants to make sure everybody's you know going in the direction that you know the team needs to go but at the end of the day when you're competing and you're out there together as a unit you know it's if you're being an asshole and you're the one that's like you know constantly taking the ball and not you know distributing it not making the best play efforts to the person that you know is going to provide the most successful plan they're going to just naturally stop getting the ball you know and it's just it's a nice way of integrating with other kids and other people to to be able to figure out okay you know yes I want to leave but also too I need to kind of I need to play with people I need to play I need to be likeable I need to do things with grace you know and so it's a it's a really hard lesson but it's the best to receive from your peers as opposed to an adult well it resembles of all the sports we're talking about it resembles real life the most totally because life isn't that solo right no and that's right and you brought up a point it's actually one of my biggest pet peeves when I get into it with people that love to critique CEOs on the outside you know he's this and he's that and it's just like man the ability to get tens or hundreds or thousands of people to move cohesively in the same direction is a massive skill a massive skill or to even have people underneath you that work for you that do that for you is a massive skill to be able to do that it takes teamwork to be able to develop a skill like that and so and then you're going to get that with school you're going to get that everywhere you go in life is you're going to have to learn and what I love about sports too Justin you made the point of like the self-regulating ego check eventually you will meet someone who is better than you like you may be the shit in your hometown but eventually you keep climbing the ranks it will humble you and you will eventually meet someone who is better than you and there is something so humbling and such a good lesson in that and when you're in team sports you can have sometimes that kid who's like the superstar early on and so maybe he gets a bit of an ego he's cocky early on because he goes through the sport really easy but eventually he'll climb the ladder to a point where he's playing with all the other cocky shits that were just as good as he was in their hometown and then you get humble really fast. What's great about this is for your kids they learn this in a game if they don't learn this in a game they're going to learn this when the stakes are really high like your kid acts like a jerk in a game like what's the worst that could happen you know kicked off the team at the absolute worst or probably the kids will say something coach will have to coach and then they'll sit out or something like that right and they'll learn this playing sports and they just go through life and then they get a job and they go work in a place and then they act that way because they never learned this through playing organized sports or routine sports like you ain't working nobody likes you you don't have any friends or whatever so these are lessons you can learn as a kid that develop you into a better human being so there you have it look if you love the show head over to mindpumpfree.com and check out some of our free fitness guides we have free fitness guides that can help you with almost all of the things you can find all of us on social media. Justin is on Instagram at Mind Pump Justin I'm on Instagram at Mind Pump DeStefano and Adam is on Instagram at Mind Pump Adam