 Brandon Epstein asks does Dan Whitmer think he's cooler than me because he has to do the thing tattoos, and I have zero Welcome back welcome back to episode number 11 11 say dude one one ESPN the oncet not the Ocho, but the oncet uh-huh Dude, how's the beach be just great and just came back from a few days in Santa Marta The coast of Columbia and things got wild things are weird. I clean my cleared my mind Yeah, and I'm ready a lot of reading did a lot of reading did a lot of like just thinking Meditating hiking, and I'm ready to rock and roll zendu fitness. Those are all various and dude things bro I'll see my zen dude on just a reminder if you want these questions answered do not comment in the section in the YouTube section Join our free for a challenge, which is linked up below and write these questions in the Facebook group because I Post every week every Sunday, and I say hey ask your questions, and then everyone comments on that post that's how you get your questions Answered and also I think Dan you're making it official The stops you have at least a few of the stops along the way when you go to the United States So should we link those events up? Yes? Yes first one is May 31st in Philadelphia We will be having a jump rope meet-up at the steps of the Philadelphia Art Museum near the Rocky statue You know the famous Rocky statue in Philadelphia, so we're doing that That's at 5 30 and then we have one that's next that following Saturday June the 3rd New York City 11 a.m. East River Park Manhattan in the Lower East Side not East River State Park Which is in Brooklyn near Williamsburg East River Park on the Lower East Side of Manhattan Boston DC and Baltimore are coming So you'll see those invites very soon for anyone who's in those cities, but you should totally come It'll be fun. Um any other announcements before we get into the questions at Costa Rica. You're not going to Costa Rica We have a solid group already signed up and going to Costa Rica Yeah, and we would recommend that you guys join us because it is gonna be you are gonna be able to learn how to Transform both mentally and physically but most importantly you're gonna do it in a fun way while eating awesome food and getting to hang out with us Every dude single hour of the day We're not sleeping in bed with you, but we'll be in the general vicinity or our way Question number one Tom Marshall. What's up, dude? I think this is a new question asker. I haven't seen him What's up Tom guys? How important or not is a rest day? I do 30 minutes rope and body workout on 20 kilometers ride every day. That's a lot of work I feel good. I tried to have a rest day at the weekend, but I couldn't do it I had to do the thing. I know how that feels yo Tom You just said it yourself, man You feel good and that's what we talk about like some people can only work out like two days a week when they're first getting Started because their body just gets destroyed Sounds like you built your body up to be able to go every day and if you feel good then keep doing the thing man, dude Mono Mono asks Is it better to do hit workouts plus weights together in one workout session? I used to be at the gym for two hours doing both Three times a week, but recently I tried to just focus on one. I saw improvement. My focus is building muscle very nice my friend real fast Dude, it really it really doesn't matter. It's what it's whatever your preference is for example It is beneficial to do hit workouts and your weights together However, not if you're getting so tired during your hit workouts Actually now I'm kind of answering my own question. My recommendation would be to do them separately and here's why if you're doing weights You should go a hundred ten percent intensity on focusing on building muscle and Lifting properly and if you're fatigued because you did a hit workout before that Then that's not really going to benefit you a whole lot for building muscle On the same on the opposite side if you're doing a hit workout We want you going a hundred ten percent on the hit workout and getting super tired and getting a lot of the cardiovascular Benefits and fat burning benefits from that. So actually do my recommendation would be to split them up Maybe do three weights per week and two to three jump rope workouts per week your second question Mono Brandon love the tattoo man. Does it mean something to you? Yeah, yeah means a lot to me. Isn't my gorilla here Oh, no, well you guys can see this doesn't have a name. Yeah, you know mazes and do gorilla I'm a little zen do gorilla. No, man. This is me. This is me. I feel like humans are very primal and Because we're so primal we've been hardwired because we used to be these guys, you know, because I believe in evolution It's true But I believe that we have a lot of like fight-or-flight Responses like ingrained into our DNA just like gorillas do and so this is a peaceful gorilla Reminds me that like whenever I like start to get too excited or too anxious or like just too overwhelmed by something I can just debrief breathe deeply like my gorilla here chill find my zen chill my inner zen dude and Relax also. This is just the beginning. So you got my little zen dude here. He's kind of built into a mountain with some trees I think one day I'm gonna have my little gorillas here. You know if I have kids I'm gonna build the gorillas around here and and wife. He probably gonna get herself I don't know if that'd be that nice to make her a gorilla, but I'm not make her You can make her like this a super sexy gorilla dude sexy gorilla for Saturday Anyhow, I'm thinking of maybe building my family around the whole forum So this is the first step is me the priest the peaceful gorilla nice nice Hey, Len Helen Helen. Hey, I don't know I have a problem that whenever I stop working out Even if it's only for like a week because of stress at school or something I tend to immediately put on weight any ideas Or why I eat pretty healthy as I love fruit and vegetables and make like 99% of my food using whole foods It's just really annoying because I constantly feel like I have to start over so the big question here is How do I stop the feeling of wanting to start over and needing to hmm and also? How do I just make sure that I don't gain excess weight? So I'd start there by saying you need to start counting your calories and macronutrients because you said I you know I eat pretty healthy fruit and vegetables and 99% of my food I made for myself Not once in that sentence did you mention the fact that you're counting the amount of calories and macronutrients rating and hitting those numbers? So that is me ultimately the thing that makes sure that you don't gain weight when you don't exercise the second part of that How do you stay consistent with your workouts? You just have to get back to that why and you just have to do the thing you have to know Why you want to do it why it's important and once you remember what that why is Do the thing and the only other thing I grew everything Brandon said and the one thing I want to add about mindset is there's a lot of people who who They actually trick themselves into thinking that they've ruined their own progress for example Someone will go out and like eat a piece of cake the night before and then they'll look in the mirror the next day And they'll be like I'm like goodness. I gained like 10 pounds and it's totally not true We have to get rid of this mindset that enjoying ourselves every now and then or Or because of like stress or something like makes you anxious that you're gonna gain a bunch of weight like Chances are you might not have gained any weight and now I'm not I'm not saying that I don't know your situation exactly But we shouldn't always think of like I had a tough week and I couldn't work out So I totally ruined my progress you need to change your mindset around starting over don't start Stop and then think about starting over again. There is no start and stop in fitness There is no end in fitness. You have to make this part of your lifestyle So don't get discouraged when you trip up for a few days. Just keep going Matthew. Hi. Hey coach Coach Matthew aside from ZDF. What fills you with pride? Mmm. What fills me with pride is Just being a good person Yeah, just trying to do my best as long as I know I'm doing my best. I feel a lot of pride matter My would be making art. I love I'm talking about like making videos and taking like videos and photos So not just like the jump rope videos that you guys see But some of the vlog videos we did and like taking photos like I have become totally obsessed with the camera and I'm proud of that. I'm proud of that. And that's what I want to continue doing with my life. Lila What is the craziest thing you've ever done and would you do it again? Crazy I got one. You got one? You go first. I can't think of one. Got it. Check it out. So I moved to New York City with $12 and 35 cents in my bank account 50 grand in student debt And then I got a job for like four months and then quit that job with no money And I was living on this girl's couch in Manhattan actually for a few weeks. So would I do that again? Yeah, absolutely. I would do that again Moving to New York with zero money and zero plan was the best thing that I ever did in my life And I wouldn't be sitting here if I did not make that crazy decision Ah, I guess I'll just copy you my craziest thing is I moved to Medellin, Colombia With no money and no idea what I was gonna do. Oh Shay Shay neary my man. What's up Wu Tang clan or NWA? Hmm, I know For me do I'm gonna go NWA just cuz I listen to a lot more of the music like Wu Tang clan I love them, but I just only listen to a few other songs. Dude. We're the same guy person like okay, Wu Tang clan I wanted to say Wu Tang clan because like it's cool Yeah, it's cool. Yeah, one of my favorite rappers is Method Man and also Old Dirty Bastard rest in peace He was an OG but and plus I'm from the East Coast But I'm gonna agree with Brandon NWA because I know more of their songs and also I still follow Some of the artists the ones who are still alive from NWA, so I still I would say that more of yeah Like NWA more Leanne asks some tips on different strategies or methods to quickly decrease your stress level When you are in a restricted environment like at work or you have limited ability to leave the situation That is that's a really good question. That's a great question Yeah, I would just start by meditating a number of different ways and our dance play gonna say something similar You can either to start by taking deep breaths and counting your breaths Or you can download at like at the Wim Hop method It takes like five minutes or less to do and it will completely change the way that you're feeling in that moment Yeah, I would say breathing for me like when I get a little overwhelmed I go deep breaths in from the nose out from the mouth Repeat to five and just do that again very similar to the breath that you take for jumping rope actually Chris asks asks How can I best build up the chest muscles? What exercise or combo of exercises can I do each day to make a difference? How many push-ups today? Cheers dudes Much love Chris. I'm psyched to meet you in New York my friend. Good. Yeah, best way is gonna be lifting weights I'm telling you I'm telling you I'm sure you love push-ups But if you really want to put on mass on your chest, man, you should be doing like a five by five Split just once a week five sets of bench press five reps each What is it the strong man? Yeah, do the strong list five by five method? I think that's Google strong lifts five times five Just Google that and also I would just add to that I do think that you can build like I agree with Brandon like the easiest way to build muscle Especially in the chest is you have to lift weights you have to do resistance training body weight stuff can Work to build muscle although not as much. So my thought is just do The easier route which is weightlifting but if you're into body weight stuff and you want to build muscle And at the same time like challenge yourself progressive overloading for body weight could be very helpful And what I mean by that let's just for rough example Do 10 one week every day and then 20 the next week every day and then you keep moving out from there Bob asks what advice can you give me to stop getting bored while jumping rope? I already listened to dope music for brand spotify playlist and I try to mix it up a bit with tricks But I'm still bored out of my out of your mind All right, Bob. I'm offended you need to go harder man Because if you're going as hard as you can with the intensity you can't be bored because all you're thinking about Is that present moment? Bob, Bob, Bob every spin of the rope So if you're getting bored and tells me that you're not going hard enough because you can think about being bored So Bob go harder man. Also, bro. Just do the thing man Like some days I don't have as fun as other days working out But it doesn't mean that I don't still go just as hard like Forget being you know, just like with my parents my parents when I when I was a kid I loved my parents for doing this I would say I'm bored and they would look at me like what do you mean you're bored go outside and do something then Like bored being bored is not a thing Brandon F's team asks Does Dan Whitmer think he's cooler than me because he has to do the thing tattoos and I have zero Bro Before you get your first Adam asks. Hi dudes. Hi Adam. I've noticed one wrist seems to do more of the work while spinning the rope Yeah, that makes sense. Yeah does this matter? And if so, how can I fix it? Thanks and greetings from England dudes psych to see you in England, man Adam, I think this is a pretty common thing and what you need to do is just focus on using the momentum of the rope Instead of using your wrist as much to move it And so when you're doing like anything which is a regular bounce or you know feet side to side Basically when your arms are out to the side I'll focus on trying to use the momentum of the rope and using both of your wrists to do that instead of like Deliberately trying to move the rope forward with one wrist to the other I would just add to that you actually do want to use all of your wrist for it Well, I think what branch trying to say is you don't want to use your whole arm Like if there's too much you want to have a lot of wrist action But because and you want to keep most of the movement with your forearm and your wrist and use your Elbow here as like a socket to turn the rope But you don't want to be out here and also I think what you're talking about is an irregularity that I also have with jumping because my biceps like are Shaped differently. So one arm Sticks further out like this and it looks like like I'm not symmetrical when I jump rope my take on that dude is I'm sure I I could probably fix it Although I don't it doesn't really hinder my ability to jump rope. So if you're a little bit off symmetrically But you still can jump rope while I wouldn't worry about too much Santiago asks Who are you both rooting for in the nba playoffs? My dude, I'm a diehard nick fan. So I'm completely Just out of the loop. What's going on the playoffs because the nicks just bad this year We got deros. We got noa. We had mellow. We pour zingus. We had a team put together that could potentially have some potential We had a ton of injuries. No team chemistry. I know i'm not answering your question but I'm just kind of venting here and so I don't care what goes on the nba because the nicks are dog and um, yeah I'm going for the calves like Call me a bandwagoner or not. I am a little bit of a bandwagoner for the team But lebron since he came in the league has always been my favorite player when he played for the heat I root for the heat when he played went back to the calves. I root for the calves I think what that man has done for that team and what he does in basketball and like being such a stand-up dude, especially Especially when the whole world wants you to fail like when he like he literally has been the best his whole life The man just he kicks ass in life He rocks it at basketball go-kaps and we'd like to take a moment out and shout out our sponsors I'm gonna finish podcast and ask his end to show you how to ask his end each show um Number one You guys may may know this we jump rope on tomorrow And this is a jump rope we use every day because it's the best jump rope we've ever found It's called the cross rope this specifically is the agility rope Yeah, it's linked in the description below So if you want to use the rope that we use 10 percent off 10 percent off discount check them out It's the best ropes on the market. 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You guys well, and if you go to the website though, you'll see all the benefits They're there. They're there. All right back into the asses end dudes Simo asks who's your favorite actor or actress dude tough one off the top of my head Because I want to say oh, this is easy for me. Really? Oh, leo man, dude. I know that was gonna. I was thinking I was like but Ah, damn it. Okay. Honestly the first one that popped into my head was Johnny Depp. I love Johnny Depp's like weird personality like Johnny Depp and fear and loathing one of my favorite movies Johnny Depp and blow one of my favorite movies I think though if I find some time to sit down and think about this I would come up with someone else to be totally honest, but Johnny was the first one What's up, man, how often do you guys jump rope and smack the rope on your back? I managed to leave whip marks on my back at least every two days that ish hurts. I know But it's fine. Do the thing. This is like my favorite comment of all day Look how like filled with energy. This is so much energy my man my dude Austin Man, I whip myself probably I don't know maybe almost every day now. Maybe maybe like Four out of seven days a week. I whip myself pretty good when I was first getting started I whip myself multiple times every single time I worked out and I just got better and so that happened last But I always try to push myself and so the whips keep on coming In the back probably four to five times a week like four to five days guys You have to understand something like Brendan and I mess up and whip ourselves all the time Like it's not something necessarily goes away, especially when you're practicing and learning new tricks when you're going hard into pain Hard in the pain Raul asks will you guys ever host a contest for a transformation? Oh my dude, yo, we are constantly giving out jump ropes and other prizes of people who post their transformations on Instagram and hashtag zen do fitness and tag us at zen do fitness and also hashtag do the thing So if you have a transformation that you want to share with us Do those two hashtags tag us and we check those out all the time and we'll reach out to you and give you some love Maybe even give you a feature And just a lesson for all the other people out there who just email us or write us messages on youtube and just say Hey, can I have a jump rope? That's how you get one you got to add value you got to add value to the world Look, we're gonna get there's a valuable lesson to learn right here. We don't just give out jump ropes There's got to be a good reason why you're doing so so if you come to us and say hey guys I did the thing for a bunch of months. I lost 70 pounds now. I'm shredded thanks to Jumping rope. We'll be like what kind of rope do you want? Which one do you do a heavy rope a light rope both? I don't care. Here you go. In addition I was going to talk to you about this later. We talked about this last week I was thinking About doing a little putting together a little may beach body transformation contest dog. Y'all man That's a great idea. So let's get a look out. Yeah I don't mind that like it's cheesy to do like the summer stuff like getting for the beach like come on Beach is what we're here to do. Amar asks what got you guys interested in jump rope Uh dan got me interested in jump rope and brennan this other guy who's not sitting here He got me interested in jumping rope when I lived in new york visited in boston Check out our jump rope transformation story. I tell a whole thing there. It's linked up. Yeah, or it's in a card Yeah, go to it mob mob Rob What's your favorite beer? I went to high school in eugene orgin which has like the most so lucky micro breweries purse capita in in high school Did it have that though? Was it like that one? Oh, yeah, it was it was been on the come up now They have the most that they've ever had but They've been on the come ups. Um So actually let me think about in high school today anyhow There is a lot of good be there. So i'm gonna have to say The uh Red ale from ninkasi is my favorite. Nice dude. That's specific I was thinking about I was trying to get specific But then I realized like there's one beer that whenever it shows up. I drink it sierra nevada sierra nevada is always my go-to beer because I love ipa's the most and that's just like the easiest It just always shows up so I always drink it Emily asks do you have any tips for keeping a positive outlook when there's so much tragedy And hate in the world girl. I hear you. Oh Emily. Yes There is a lot of shit going on in the world But what you need to pay attention to is the fact that this is the most safe and peaceful time in human history Not once before in the history of humankind have we had less war less poverty less illiteracy Less famine this is the best time to ever be a human So I try to focus on that and in addition I try to just bring as much good as I can personally in the world as I can because I know if I'm busy focusing All my energy on Sucks i'm not gonna be able to help the people that are right in front of me dude. That is a amen brother because like Look, it's just it's a matter of like how you what your outlook is like For all the terrible shit that happens in the world there's A multitude of amazing and amazing happy things that always occur And you have to decide to focus on that and then like brandon said Do what you can do to put good in the world no matter how much good You put in the world no matter how happy you are you have to understand that bad shit will always exist So if you let the fact that bad shit always exists Affect how you live then you lose You win by just Infecting the world with as much good as you possibly can Caesar asks if I just started boxing do I have to change my macros? I was already in a deficit My dude So what you're gonna want to do now is go back to the calculator again that we have we'll link it again below And you want to change your activity to highly active It's not already because if you're boxing you're probably working really hard burning a ton of calories So even if you want to be in the deficit you need to make sure that you're eating for calorie deficit Incorporating the fact that you're doing a ton of exercise You Remy asks what do you guys think about fish oil? I think artificial complexity my dude Here fish oil is one of those things that when I was what do you mean by artificial complexity? What I mean by artificial complexity is fish oil is one of those things that people try to focus On their energy on making sure they take it along with like the right multivitamin Etc etc when in reality it's not actually affecting your overall health that much because here's the thing There's been some research looking at fish oil on how it affects like your body composition And everything I've seen because I had a research as a bunch when I was in college because I study excess physiology Was that there was no positive or negative? There wasn't a significant effect on the body by taking fish oil when we're looking at how it affects your body composition Now is it good to take healthy oils? Absolutely, but you can get those by eating fish or coconut oil Olive oil just in your diet normally Alfan asks how many hours a day do you recommend exercise jump rope go to the gym etc And do you think it's good? Do you think it's fine to jump rope and then go to the gym? Um for hours a day again This is all dependent on your body if you're just asking like blanket How much like would we recommend as zen dudes? We say 30 to 45 minutes per day of intense Exercise doesn't have to be super intense every day, but three to four times a week intense And if you're doing it intensely enough, you don't need to be working out for hours Okay, you only need to be working out for 45 minutes. Maybe an hour tops Having said that I like to do a lot of different activities to make sure our fitness regimen is fun and always challenging and changing So one day I might like for example this weekend I jumped rope then I did hip-hop dancing outside and then I walked like 10 miles So all that coming together was like four hours, but it wasn't you know, I don't do that every single day It was just more to have fun So listen to your body and know how much is too much And how much you still is not enough and how and you can push yourself to that to that limit Jail asks where can we get the do the things shirts? And I'm super excited about the app us too When is it coming out? Yeah, we got dude shirts and we got dudette shirts. We got tank tops for girls and guys We'll link them down in the description below. We have a store Which most people don't know about we can go buy zen dude fitness apparel So we'll link it below The app should be coming out early this summer We don't have an exact date But we're going to be looking for beta testers and we'll reach out to you guys when we're ready for that Super stoked on the app guys It's going to make all the workouts you're doing super awesome And we can't wait to deliver it to you. Just stay patient. It's coming Um, dude, I think that's that's it Dude, another great app around a great app. You just got off a plane and we just shot this episode Yeah, I know I know ladies and gentlemen guys I cannot say enough how much brand I want to thank you for being here for being a part of this community For all the energy that you put into the posts We've seen a lot more for example in our dojo group if you haven't checked that out check that out It's linked up below, but in our dojo group guys people are posting videos. They're helping people with their form They're helping people lose weight. They're helping people with food recommendations There's a lot of positive energy flying around this end of fitness community right now And it's it's you guys and gals that we have to thank for it. So thank you. We'll see you on next week's Episode Brandon. Do you have anything closing statements? I love you guys So much. Love you guys too. So much