 Here's a little warning. I might be opinionated today and we're going to talk about how to It's the warning sign in the flexibility mobility range of motion However, you want to talk about it call it. We've had a good question coming in So some I guess Or one of our audience members go in touch with this with a great question And we thought you know what rather than just have a little email Corresponders back and forth we'd share that question and get some opinions on the subject of staying mobile and Jack Oh is actually the reason and the prompts behind is now a very impressive range of motion mobility flexibility skills Maybe that's the same thing. I don't know but he was the he was the reason for the question Jack Oh, because you can touch your toes No, I was going to say the the mobility flexibility Ranger is a insert insert your while I was gonna insert any word But effectively what we're talking about is everyone's favorite Currently everyone's favorite word that's listening to the podcast bendy or half of Bendy Who knows me that Bendy before I like to be your Bendy as well There's one way you can get more Bendy there, Jack. Oh, let's just we're not going to push the podcast now But if you want to get more Bendy, tell them how they can get more Bendy Well not Bendy and all of those things of the the mobility the flexibility range motion Bendy They're like just in just the that you know that noise that people make when you're like, oh Like oh that just feels nice when I do that when I'm moving like that That would be anyone that is joined our six week mobility online course that myself and the legend Georgie who is she is the definition of Bendy She is well Bendy And a number of times we've got the next series of this is coming up There's obviously a limited time it starts on the 22nd of February six weeks At the same time every week you get to join those live sessions get coached by me and Georgie during those sessions There's tutorials of all the exercises we do and more that you get to keep Lifetime access to that library of exercises or exercise tutorials and you can watch those sessions back that we do on replay for as long as you want and as many times as you want so that is a Six-week mobility course starts in the 22nd of February The it's 125 quid lifetime access to all that content if you are a virtual classroom member There's a special code for you can't say it on the podcast that makes it just 99 quid for you And if you're a VIP member You will have an email about the discount code for that to get at you for just 75 quid if you're a VIP member so get signed up before it's delayed Well, I know Jack and I think I might have said this recently about the the other course we ran live the bottom-of-it-basics course Was the most important thing that you're gonna have or need around mobility is consistency Yeah, and accountability those two things going together are going to make the biggest difference So this is a great opportunity to do that to go and check it out and get some more information on that and Before we dive in I can feel I am brimming with excitement for this one. Jack. Oh, why why is that? Because I feel like I can be opinionated today I don't swear but if I do swear I listen to the podcast and people they get they when they get emotional They swear and it almost gets their point across more effectively, but I'm not gonna do that I'm going to articulate myself. I'm assuming the technician in charge of the soundboard if you do words of swear They would they would be able to edit in a beep I'll ask the producer I'm just looking at him now He says no It says it says no. He likes to keep the post edit as simple as possible Don't you producer? Yeah Should we get on? Yeah Sit back and enjoy us talking about mobility your mobility flexibility range of motion Control articulation rotations on the strength and play movement strength and play podcast I even forgot what we're talking about movement strength and play podcast. I've made about butchered that let's get into it roll back jingle Listen players You're listening to the movement strength and play podcast by the school of calisthenics here are your hosts Tim and Jackal So Tim boat, let me set the scene I'm sat down email pops up question from Wesley Heemans if I'm pronouncing that right and Saying starting with I've been listening to the podcast non-stop and learning a lot I was like Wesley tick you're in What do you need? 101 is into the algorithm and basically I won't read it outward for word mainly because I'm just not very good at reading but essentially he was impressed with my With my bendiness and the ability to touch my toes. I was like come on such a I could do more than that now But anyway, I know what you mean when you can't touch your toes and you see someone touch the toes It's impressive And He yeah, he was asking like where to get started and what do you do to gain? But then interestingly and I think most importantly for people How did he keep that range of motion or how do you keep that range of motion? flexibility bendiness In this case he's talking about touching toes in the hamster. It's one of his Goals that he's got for himself to improve the quality of the way that he moves at the moment So I said to him look I don't want to answer this on email be far more exciting and far more valuable to more than just us two is to let's get Timbo involved in this conversation. Let's answer it on the podcast and before I My personal views on answering this question have changed dramatically probably over the last let's say five years But then even more so over the last 18 months by I'm interested to get the opinionated version of Of the of Tim Stevenson This question basically we're back to being I'm back to being question. There you go There's the question. Well, no, but his question was given to you and you've deferred to me I think you've probably got more. I'm gonna come back. I'm gonna come back. Do you watch them? Do you watch? Would I lie to you? No, I need to anyway Rob Bradins that Rob Bradins the host and so when he's hosted after do do But every now and again you like yes the questions every now and again He chucks a little bit of bounce in there because he's got plenty Right, I don't know where to start on this one I'm gonna just gonna start and I'm gonna try to keep brief because I think you've probably got more Add on this one than I have The first thing is let's just talk about the global subject of What we're talking about mobility flexibility And then a little bit of a bug bear of mine because I think it's got over complicated and as more people I'm a bit of I've been in this industry for a while right when I first started There wasn't a lot of people talking about About this this subject in as much detail and depth as we are now Yeah, so lots of people have come in to solve the problem of lots of people not being able to move very well And that was originally addressed probably largely in the Pilates yoga sort of space was kind of the first bit where? movement and improving your ability to move Started with a real that was the purpose should we say yeah, whereas like it if mobility So when I did my Australian conditioning qualifications the three range of motion Flexibility options that were presented to me were static stretching active stretching which included proprio sensitive new muscle facilitation Just a newer kind of way of getting some additional range of motion a different technique and dynamic flexibility We've now kind of got a little bit twitchy about the term flexibility And we now call it mobility which would typically where people would normally sort of differentiate it and buy and buy Saying that mobility is range of moment movement through muscle strength with control As I understand it whereas flexibility often got labeled a little bit like static stretching For me it's the same thing What we're effectively talking about is being able to move a joint through a complete or optimal range of motion So sitting on the floor stretching hamstrings Like that if we define that as flexibility and that doesn't translate into a functional pattern that's of any real use Then it's not particularly useful So this idea of moving I Think has got a little bit as we've gone from the micro of you got to static stretch hamstrings to moving in different ways which we now label mobility to try and separate and differentiate it in a way and This we've got now Pilates yoga mobility flexibility For FRC we've got all these kind of different schools But essentially this is my last point Jackie before I pass over It's all the same stuff like it is just Movement and there are certain ways which physiotherapists and Different practitioners will use to like different techniques So we might have this proprioceptive neuromuscular facilitation where we're starting to use kind of agonist antagonist Contractions to get a neural response range of motion. We might have some controlled articulate rotations We might have da da da da da like put all this sort of end range isometrics. It's all good stuff But if and I'm in danger simplifying it and this might aggravate a few people But if we just move more through more patterns Like we don't need anything fancy than that like it's literally just movement And I understand if you are in a place where you don't move well getting to a place where you can move well having some different like tools might add a little bit of Icing on the cake shall we say yeah, but I'm pretty sure for most people if we just did a little bit more moving into the Kind of patterns that we want to move into and to negate all the years that we didn't move into those patterns when we should have been Then that's going to take massive steps forward and and kind of people might be an eye till you massively over simplified it If you do nothing else, that's the priority like you know We talk about put a big rocks in first like recovery do that What's your big what's your best recovery strategy sleep? What's your best strategy for moving more move more? Do you know I mean like yeah, and then when you go right? Okay? And now you're moving more in more different ways and different patterns through the available range of motion that you have How do we then go and potentially go and optimize that okay? We might be use these certain techniques and that's going to help us to kind of optimize it But unless we are putting more complete movement patterns in and being intention about moving in more ways The rest of it is kind of like It's not going to get the biggest bang for your buck Yeah, no no no definitely because I think that there's there's two things I want to like pick up on and also want to go like Wide on it because actually going wider on it and not getting too Go down into the nitty-gritty which we can give you an example Well, you know for Wesley will give it will give it will finish with the example of like hamstrings What what what's going on there, but staying wide with it that the Ultimately Whether you talk you gave the example of like flexibility and mobility and then some people what some people might sort of Get the knickers in a twist a little bit about like are but that like flexibility is passive and Mobility means like active well But I could like do I could do us a passive stretch and say that I'm mobilizing my Carp or hamstring whatever and say that's a I'm doing I'm doing a passive mobilization Like they're just words and like you say that they ultimately were talking about being able to control the body and move through move through range and Good example of that is a pancake a passive or active range of motion exercise No, it's totally right and what I'm there's two elements from on to pick up on and They're all like based around like staying initially. Let's stay wide We'll finish we'll come back round and finish for Wesley answer is specific question of like a little bit of nitty-gritty for The hamstring but but starting to just appreciate and understand just my wide perspective What what is it that we're talking about and whether some of these things are just words like flexibility or mobility? Passive active their words and they mean certain things, but I could do I could say I'm doing Passive mobility drill or I could be doing active flexibility and then then those two things start to like merge into oh actually that are that so I Want to argue less about for people about whether Which words you like to use to describe things you're doing but just to understand on a wider scale What's actually going on because that's been the biggest thing that's helped me? Understand what my body then needs to I then need to do for my body and and to To frame this I currently am the most bendy Flexible or mobile or whatever it is that you want to describe it. I've ever been I'm currently the oldest I've ever been as well Timbo, which sometimes for people being older is not is not a lot helpful for being flexible and But I do the I did the least amount of Mobility flexibility training that I've ever done and it's more or less woven into like just just what I do so And and yeah, I'm by no means I still can't do like a lovely pancake or anything So I've still got a long way to go But as Wesley says I can touch me terms and a little bit more But so a couple of things that's a one major thing to cool things that you are saying a more major thing that's changed For me in my understanding of it and then application of what I'm doing is the neurology side of it Which we first got introduced when we went to Cracky long in the good old days before the pandemic and when we went to the National Circus and The idea is named for the week. I forgot it last week. This is generally because you coached James. Yeah second name And I know his second name now it's coming up. It's muck something. It's like a Mukbrave heart and Speaking of good Scottish things it's all my Scottish brothers and sisters out there We've had haggis last two days in preparation for Barron's night and got some whiskey at anyway the neurology side of things the brain Essentially like the brain deciding like is this position safe for me? Is this position nice for me and he's gonna govern and control what you're doing? So rather than thinking about oh The drill that I just saw that guy doing on Instagram looks like a good one maybe that's the maybe that's the magic bullet that my hamstring needs to get it to release and The reality of it is like that might help But it also might not depending on what else is going on and how your brain is deciding whether a movement is safe or not It's going to be governed by a few very simple things One is it painful when you go there because it's not going to like pain if it's painful when you go there to Are you strong enough in there or are you weak in there because if you're weak in there You're not strong enough for that position Then the brain will go well, I'm gonna let you go there because you're gonna get me injured there And if it's painful ain't gonna want you to go there because it's just not nice being in there And then like how are you how are you governing your whole nervous system when you're in there? So? Brian McKenzie from shift adapters sort of like big on this I was talking to a physio literally last week about this idea of We can use think so if I go into a position I'm trying to do a mobilization or a stretch or whatever how I'm Breathing during that position Wolf send some signals to my nervous system about whether is this like a stressful event or can I relax into this event? Just because like how we our inhales and our excels can influence our sympathetic and parasympathetic nervous system So there are some things that are going to govern What you're doing that will basically give you a chance for the brain to go okay? This actually this is a position I'll let you be in and have and then you start to go the what you were saying around Moving in lots of different ways in lots of different positions the more Shapes and positions and things you go into the more you're teaching your brain that like this is okay to go over here But also the flip side of it You'll find you'll go when I go over there feels a bit weird compared to when I go on this side And you might go to a position and feel like oh Actually, that would feel very good And then you'll start to understand where the corners and whereas some of your restrictions going in and I think that the real Key then starts to come in when you if you're going to try to move like outside of your current comfort zone You've got to find we've got to find a way that allows my brain To believe that that is a safe place to go to and if it's that I'm weak in that position I've got to find out how to strengthen it and If it's that I'm like full it if there's like just like a block in there or it's painful We need to then start to understand like what's causing that so is it that something is weak Is it that some things under as if have I got a disruption to some of the length tension relationships that so surrounding? Surrounding that joint and if I can then find What the issue is and then most likely either by strengthening strength of the area that was weak or by Partly probably strengthening but also maybe loosening off some of the tissues to try to Balance off those lengths tension relationships and restore a little bit of normality and balance around those joints It's like oh I go into that and it feels great straight after you know when we I when we've done anything Neurology based you know with with Z health of our dr. Cobb come on here before and we've done some of their foundational courses The the the really interesting thing with the brain is when it if you do something that it likes The reaction you get from it is pretty much instant and I this like literally as yesterday or day before Did something on like my right? Periformis and then went into a squat and it was like wow I can go way further than I would have normally done and it was like because that was the right thing I needed right then and my hamstring release well anyway, but um That's not that and that just the one thing I don't want to do is to like Caveat or to just give people the because that almost gives us the idea that like oh There's there is a magic bullet and we've said before like there are no magic bullets but there is a Process of if you understand about trying to how the brain is governing what you're going to do and then Find out what the issue is in terms of strength and length tension relationships And anything else that goes into that like movement of whatever particular joint it is Then you're then you're on to a then you're on to a good thing and I think that when you find And this is what we talk about in the six week course with with Georgia we go We showcase a whole load of stuff before we do anything any exercise or anything We always testing and retesting so that if we show you like five things for your hamstring You've tested and retested for every one So you know the two or the one that worked best for you and you just do that one that works best for you Not any of the other ones and then you start to your warm-ups and your your routine start to become or you don't have to do a Separate mobility training because you go well I've got one thing for my hamstring that I know really works for me I've got this other thing from a shoulder and this other thing from a spine So I've got three things that I need to do and I always do them in more warm-up And it's like when I do those but what it feels great Like I've got a very simple Diaphragm like breathing reset that we do in the at the beginning of the at the beginning of the course And it's well that Dana Santos teachers as well and they teach it as you have performance Just because the diaphragm plays a role in hip flexors and stabilizing spine etc. So it can influence other things and When I do that I do do I do three reps It takes like 20 seconds at the beginning of any session our body feels better afterwards It's like one of my three things that I do and it's like it's it's nothing it takes no time at all And when you start to be able to be pinpoint with that You know, you won't have 10 different exercises. You always have to try to do to stay loose and mobile So I've just gone for a bit of over about there But essentially make the brain happy find out what the issue is and it's most likely Something somewhere is weak and that's why the brains not happy What do you think of that? I like it and I think the one thing you said about that was a really good point around There's no magic bullet. There is it's principles Principles that's the magic bullet because then you can use whatever methods you want There's that Ralph Ward or Emerson cropped which I use quote all the time because we are we are living in a world or an age of methods There are a million methods But if you understand the principles of what you're trying to do then you can choose your own methods to suit your own situation So understanding that Jack is dead right because if you go back and look at some of the static stretching research And I haven't done this for a couple of years, but it's not interesting But if you want to go and read some of it, we actually don't know what we're stretching So if you go look at a six-week passive hamstring stretching Intervention the results of that will probably say static stretching is ineffective for lengthening the hamstrings over six weeks So if you if you look at the mechanisms is it is it kept it changed the motion that we do see People like is it capsular is it fascia? Is it muscular? Is it neural? Is it da da da da? It could be all these different things which are contributing to a change in length of range motion What like the crux of that and this is where research falls apart is that you go well If it's a hamstring lengthening exercise it didn't work or something lengthening intervention which didn't work because we did static stretching Well, what most of time because we have to control variables and research People will stretch the hamstring gone up change emotion. Oh, that's pretty good. That improves off you go see you next week come back Oh, it's the same Well, why because we've done nothing else and your brain is now warts out gone crikey I feel a bit wobbly in here because I don't have this tension So we often talk about the continuum of stability or mobility stability and strength Well mobility requires stability and strength to get mobile so then they're not three independent things So if we want to get range of motion, yes, we need to move different ways and there's different ways that we can do it But we have to be stable in those ranges of motion that we're trying to achieve Otherwise a brain worth sense threat and it will wind that mobility back And we need to be strong in that range of motion So the brain again has confidence to move in and out of these shapes And one thing that I think before we go too far down that rabbit hole because it's probably this conversation for another time But if you if your training practices are based based around the same movement patterns consistently I'm going to use an example color sense can be an example crossfit can be an example Olympic weightlifting as a part of crossfit, but whatever it might be Most sports even rugby and hockey and team sports will have consistent movement patterns If we don't spend time moving outside of those movement patterns and finding the areas where we are restricted and can't move That will have a knock-on effect or detrimental effects on the system's ability to move So a great example might be Someone's like in hip internal range of motion, right hips can often get jacked up You can probably do your thing not knowing that you've only got five degrees of hip internal rotation When ideally we probably want you to have more like 45 degrees But by if you start to do mobility work in the way that jacko and george you present here Then you'll go through some movements. You've like, you know, well, that's flipping horrible Like I cannot I cannot sit in a squat and get my knee to the ground Which is a real simple kind of active internal rotation movement Well, that exposes a weak link in your kinetic chain That's a problem because it will affect the mechanics of how you move and it is potentially a source of of injury Let's say it could be the cause of Some faulty movement patterns or suboptimal movement patterns, which could then result in injury might not be the adductors or anything It could be something different Yeah, but it could be the ankle but because you don't move well through that pattern Humans move best when we have access to more movement options So if you are if you are typically finding yourself in sagittal playing movements, which a lot of sports playing and a lot of like functional fitness movements happening now You need to start thinking about other patterns rotation and and Side-to-side lateral type movements moving through transverse and frontal planes Getting into awkward positions. That is like there's absolute gold in there And it's the biggest thing that people forget to do and when when they and My last point jacket before I pass it over for you to wrap it up People complain about not being able to move well like oh, no, we're not very flexible How much time do you dedicate to it to actually sort of making changes you you can maintain your mobility now Because to be fair you went through quite a dedicated block of really working on it So you did that work and now it's easy to maintain it. Had you not done that work You would still not be able to touch toes Right, you've got you've got to kind of if you're only going to get strong You've got to do a strength block Yeah, and then once you once you are strong or once you've got size Typically, it's easier to maintain it because you've done that work What's happening at the moment is people have adopted poor quality movement patterns because they've not moved enough And what they're doing is maintaining really poor movement patterns because they're not changing them They're not being intentional about them. So I think that's just A little bit of an encouragement to if this all sounds quite mystical. It's really like this simplicity If it's not but we want to talk principles and not methods. Yeah, no You know, I want to that my my sort of final thing on this and and takeaways from it Is to keep it simple and On that notion of keep it, you know, you talked about And Wesley's question, you know the interesting part of Wesley's question at the beginning of this podcast was like How do you keep it? Because as you said like on a hamstring if you just try to touch your toes for 30 seconds or two minutes every day You'll notice that when you sit in a position and try to relax into it like Whatever it is that's whether fascia muscle the whatever the thing is that's changing You will feel a change in the range of motion. That is like fine and you know, you gave an example of like they might do something with someone hamstring and It will improve during that test and then they send them home And then they come back the next day and they they're back to square one again And that that how do I how do we keep it? Um And we talked about well, you said like, you know, bodies feels a bit bendy like how do How do I how do I stabilize? How do I stabilize this? This doesn't feel right? I've not I've not I've not earned the right to be here So, um, I'll just tighten tighten things back up to where we were before and I'm I'm used to where we were before So let's just go back to that. I've got that I've got that programmed in the system Let's go back to that If you want to go to if you want to have like a new blueprint and a new program You got to do something to show the brain that like Why do you want to be there and let it be stronger? So give it a reason to go there one in tension and then two We need to have some strength there and the strength part of it Like just like any strength work progressive overload So don't go in too hard to suck if you go in with something too heavy The brain's going to like push back against that don't like that So and the and the loads because we're talking about in trying to increase a range of motion We're going to need to be in sure that we go to the end of that range And when you go to the end of that range your muscles are most lengthened. They can't contract so well So you don't need a lot of load Like it might not actually be an additional load of like a weight It might just be like that your arms fully out there and reaching and that and the weight of your arm is enough So But what that's going to give you is you build some strength in that new position You start to tell the brain this is a position We're going to go to give it a reason to do that. I'm doing it for this thing And then you're more likely to go away from that session The brain be happier with that position and range that you've gone to so that when you come back next time Rather than starting all again, you're starting from a better place And then gradually gradually gradually that becomes easy to do and and that's probably I say this at workshops when we've We've got some workshops coming up in fact in in in February and March So check those out one in Staffordshire and one in In London check them out on the website But say this at workshops like when we're doing like the movement preparation part of the warm-ups and everyone we do You know because we'll use we might you do some Self self massage or self myofascial release things and people notice and then we do we do a retest It's like that's better and then we do some mobilizations and the retest and it's that way and it's like great But if you come back in six months time every time you're coming back You're at the same starting point. You have to do restart all over again. You you create some nice range, but you're not Solidifying it and keeping it as well as that's not keeping it then you're missing a strength link in there And when you start to think about it, how do I how do I how do I ensure that I've got that strength link? well If your training involves you going back to keeping it simple and what you said to him around just moving in lots of demands If your training session itself not you warm up not your mobility sessions if your training sessions themselves Incorporate moving In those positions and requiring you to be strong in those positions that you're trying to work on Then it's just comes part of your training and that's that's where I think that that the goal is for people To and that allows you to like it's not extra. It's it's part of your training. It's part of how you move Yeah, agreed. I think the challenge for people in that is that you've got to start thinking about moving different ways So if your go-to has normally been sort of like heavy back squats, for example, you're talking lower body Well, like when did you last do some like goblet squat cossack lateral lunge type work? Like with with a 10 kilo weight because that'll help you getting out of those lateral Range that'll do some work for your inductors if you deduct the tie Um, but we get we have these I think people become you know, you can talk like growth mindset We we probably consider most of us to be quite growth mindset orientated But people can be extremely fixed around exercise selection because we we we start to adopt this belief that we've got to move in a certain way or do a certain things to maintain strength size and all that sort of stuff, but the biggest thing is like We're missing the one thing or one of the things I say strength is important when you get older But as your life changes, it's about movement Plain and simple it is about movement and you're if you continue to do it If you're not moving well enough now and you're not happy with your range of motion or mobility I can guarantee that's going to get worse as you get older unless you do something about it promise you that I'll put a mortgage on that if you do nothing different to what you're doing now you'll move worse than you do in in next 20 years time So there's an opportunity to do something different about it Don't get complicated in what type of stretching you're going to do start by just moving more training in different ways Think about getting stable and strong through those range of motion And do it consistently. I can't stress that enough like you have got to do it regularly And that's where the goal is Yep, suddenly is thank you Tim. I enjoyed that one. I was good. I hope wasn't too offensive No, it's a bit I don't think it was anywhere offensive. You didn't swear, you know, what you just I think sometimes people are expecting more from me, but I don't like to like don't I don't get aggressive about it I want to swear and I've got a real thing at the moment where I'm seeing stuff on social Which is just driving me up the wall because people like properly, you know, there's a tension economy that we live in People are properly cherry picking stuff and but they say they say something to make this sound so well clever like taking one line of a research paper and then actually sort of like Confusing people to the point where you go, you know what? I don't think I know anything This person knows way more than I do and then you go actually I've started now when people do that to me on social I go and read the research paper so I can actually and I go, okay Yeah, just be picked one line out and that's not actually what it said But you are now you've chosen the juiciest moment from that that whole 10 page article to get people to To kind of engage but it doesn't make us feel better about ourselves because now if you don't know anything So in mobility, it's really like complicated move more. I got to be a timbo You unfollow those bad boys. You don't need them in your life I don't I do I don't follow the people that annoy me these days, which is probably creating my neck a chamber But anyway, let's not do that I enjoyed that that was good. I hope there's some good things in there for people send us some questions if you've got any Um, and if you also think jack o's transformational mobility journey has been inspirational That well, maybe he could put together a youtube video and get us about 10 million hits because everyone loves a good Transfer machine you got you got archive of videos You know, funny enough. I didn't take any videos of myself when I couldn't move very well We should have done well to be fair. We've probably actually I have got this is this is You know your iphone every now and again anyone anyone that's um Bothered to stay to the end of the podcast. It's one of these times where you're in for a little bit of a treat. Um Uh, I don't know if I dare actually get them out for the uh that could go on youtube, couldn't they? I don't know. I'll mention. I'll I'll I'll say that But there's one there's a photo that i'm going to reference that tim will tim will remember but then there's some videos that um So as you know on your phone every now and again your iphone goes, oh, you know back in 2016 Here's a picture of you and your pants doing this and you're like, oh, that's interesting And then a flick day with them there was a picture of tim and his pants doing something Yeah, there's a terrible photo that's never been Lighted day fortunately. There's a couple that we've got so but then it may then but then what's reminded me though I did used to use my gopro in the gym sometimes when we were first starting and I have got a load of really really Crap videos of us being really crap at calisthenics Um Yeah, there is a transformation is still relatively crap now. So it's not that different. Yeah We could we talk a good game now, but we're still actually a bit crap Um, right. We'll finish on that mild swear word as the end of our end of our conversation today So, um, you can go to itunes. Are you a favorite listening listening platform and you can Your itunes just butterflies People That's just becoming a thing now Uh, it's not I won't refresh that. Um, yeah, so gong is a five star review because we like five stars and we think we deserve it it would be honest, um, that's And, um, send us some questions if you want your question answered in a similar format to how we've done today at length If you want them more specific Then I just say can you just please reply on email? If you want to even shorten the email Instagram you're gonna get you know, that's like because the character limit and all that sort of stuff Um, but we like answering questions because they uh, they give us good topic for conversation and Probably beneficial to the people so do all those things and then come back and listen next week My email is david at schoolcasts.com tim is tim at schoolcasts.com We look forward to hearing from you Other than that timbo keep exploring your physical potential through movement strength and play Just gonna last note before we go email response rates may vary Class dismissed