 All right, what's happening here? We are TSL podcast with a person that has changed my life in a lot of ways But from over over a huge ocean We have Mark Etobre here from Sydney, Australia. I'm sorry Melbourne. Oh, man. What an insult There's an insult. Well, it's so funny because the only place I've been in Australia is Melbourne And it is like Austin, but better and I like Austin's one of the best freakin cities in the world but Melbourne is Awesome, it's like Austin, but bigger like everybody's riding bikes There's like no crime in Melbourne like if you if you're in Austin Well, okay. Well, this is this all i'm assessing it from is everybody who had bike locks there They were like these puny little ones like you could they were like these iphone cables, right? But uh in Austin, you got to have like some pretty decked out stuff Yeah, melvin's a great city. I love melvin. Oh man. It's it's awesome. There's another guy. I'm gonna interview from there Uh, it goes by the name 2020 totally in a different genre of you in a couple days And then uh, there's a awesome hypnotherapist. I referred him to you But uh, his name is rob melett and uh, he's he's in melvin. So a lot of connections and james Marshall's there and all sort of stuff So man, if I introduce you, it's going to be all screwed up But uh, you know, you're you're top class at Personal training. I mean we did something together I lost a ton of weight and gained a massive amount of muscle In a short amount of time, but what is your title? How would you introduce yourself? Wow, I'm still figuring that one out Um, I've got a lot a lot of fingers in different bars. So to speak as it relates to the fitness industry I own melvin's premier personal training studio enterprise fitness. We've got it. We're basically a team of 11 including myself Um, we run at least 150 160 sessions weekly and that number is growing We specialize in training female competitors. Um, we train a lot of Physique competitors Female fitness competitors as well Competing fitness model who after that kind of look as well as every day Joes who are looking to transform their body people The way I classified is we look after people of like who are seeking excellence such as yourself You know, you really want to step up your game and you want to see what was possible in 30 days So we really cater towards That kind of person who's really looking to step because my information. It's very direct You know, I don't I don't like to be around the bush. I give people the answer That they want or they need and they're looking for so obviously that's the core part of you know, what I do But I've also got a podcasting show that I interview people on I've got some other websites that I've I've taken most of them down and I've got my blog obviously Um, and I mean that's that's mainly that the brunt of it, but I'm most biosignature write articles few publications Yeah being tension oxygen, muscle mag. So there's a few things that that I do But the the coolest thing about you is that okay, so You're somebody that I hear this from any great coach is that you're talking about Getting in shape bodybuilding. Um, you know Training a professional athlete. I know you were working with some guys Who were doing more of like a boxing mma type thing. Yeah, yeah boxing and but but when it comes down To personal excellence what I hear from you and this is like really direct And I know we're gonna hear it more as you talk is that it all comes down to Like complete human being stuff like you got to be there mentally you got to be there emotionally One of the big things with uh, your your Biggest there are the biggest rule that I broke that you gave me was go to bed at 11 every night You know get your your brain right get uh, you know Be in a good place mentally And ultimately, um, I don't want to put words in your mouth, but kind of spiritually And that is That's just a really cool thing to hear and you hear that when people are at the top of their field of anything Hmm well, um I'm not sure what's the the exact question. There wasn't any question. It was more of a habit, but but like so So let me ask you this like when it comes down to competing at uh, That a big level whether it's bodybuilding or personal trainer or anything like that Getting in shape, but at a high level because that's really what you're teaching Um, what needs to be there, you know, um, and I guess to make an analogy, you know I'm talking to guys about sex and seduction all that sort of stuff But really when I talk about sex, it's two different things coming together to make a new thing Um, that could be conversation that could be whatever But if you're going to have a good social life a good sexual life, you've got to be a good person You've got to be communicating with your emotions. You've got to be communicating with your mentality Your your physicality all that sort of stuff. So being in shape Being mentally healthy is a key component to it. And um, you know, when I did your workout and I still do variations of it That's that's a key thing that I took up from it is to be Good up here. It took me a long time to get there. In fact, when I did the 30 day challenge I wasn't uh, is on top of my sleep Is I am now but it was one of those things that took me a little bit longer to learn So being being in shape, um You know Man, what what's a good way to ask that? Well, let's actually start off this What is the main Like Benefits to somebody being in shape Well, I think it comes down to people's Highest value really, um, and everyone's going to interpret the benefit of being shape I think a little bit uniquely to them and they're going to relate it to their highest value So if your highest value is picking up chicks, you're going to simply need to see how Being in shape helps you do that because if you don't see how being in shape helps you pick up chicks You're not going to have the inspiration to go do that. You're going to need outside motivation people to say Hey, it's time to go to the gym But once the problem with that model is that once you've picked up a chick or let's say once you're You know, they've studied under you or james marshal ever it is And they've become very good at picking up women or they've been coming very good at social interactions and these kind of things the The need to work out is no longer there. Right because they're fulfilling their highest value They were only working out, you know as a Strategy to improve their chances of communicating socially. So this is where I think It's about being true with yourself and relating How being in shape is going to fulfill your highest value and again I'll use a different example If your goal in life is to run a successful business and to be a businessman This is where there is often a lot of disconnect where people say well, you know being in shape isn't going to help me Make more money. It's actually going to cost me money because you know, I'm not going to have as much time to spend But once they start going through it actually, you know what? I feel better when I'm in shape Social interactions are better people respect me. They response me better. I'm able to to work longer hours without Depleting energy. I'm able to be more have more clarity at what I do I'm taking you know the right supplements that help my brain And I don't I don't get that foggy thinking at three o'clock that my peers get I'm able to focus on task So once once they see those values as of how being in shape Physically will help them fulfill their highest values. That's when they they will become inspired to do the actions But and to have that magic point You're going to need motivation and that motivation is going to come from Trainers or internet programs or or anything, you know, it could come from anything But ultimately it's linking your highest value to do your lowest value so that you You see the the value of doing it because the reality of it is not everyone is inspired in the morning to get up and train Right. I happen to have a unique set of values that enables me to do that Eight o'clock is you know my training time. Yeah, I'm out the door And I want to be training at eight o'clock to you know, I allow myself two hours to shower eat all those things It's two hours of the day for me to just you know train each shower Do whatever answer some emails if I've got any time make a shake or all those kind of things But that's my that's my unique values that allow me to do that. Yeah, it doesn't make it wrong. It doesn't make me right No, but I think that's something that people are afraid to do instead of Man because being in shape is something that and I think For me personally, I mean I was out of shape for a long time and building a relationship with my body is key and it's an ever changing and growing uh God way of life, you know, and um, it man, it's just it it's a pretty awesome thing But man, if I'm not in alignment with my body, I don't feel right, you know, my hormones get all screwed up I don't think right Um, and and the main components to me that I see of course, you're the expert at it. I'm just like Uh, a fan of messing with my body chemistry is how much rest I'm getting how I'm using my body and then what I'm putting into it and If my diet's off if my rest is off and if my way of using my body is off I'm off You know, I'm not I'm I don't think right Like I like exactly what you're saying Um, it wasn't until about two years ago when I switched my diet around that I I I didn't realize that for 15 plus years. I was not thinking right, you know, I was thinking at a lower level. I was crashing out you know not being able to Motivate myself and as soon as I started taking some things out of my diet And eating better food I could work functionally You know what I mean? And that's uh, well, that's often what I say to people You know who come in for the first time when you when you say to someone how are you feeling? What does everyone say? Everyone says I'm feeling fine. Yeah fine. I'm good, you know, but the fine good because you know if I jumped in Someone else's body it feel like shit, you know, I mean like why does this elbow hurt? Why do my joints hurt? Why do I feel tired? So often people need to be taken out of what they think is fine and and you know Live in optimal for just a little while and when they go back to that Fine go back to that level what they're they're used to that they notice a big difference And that's often what you know, we spoke to the version of you three years ago He asked you how you doing you say fine. Yeah, totally You didn't know you didn't know that there's actually a higher level that you can achieve So, I mean, that's really important for people to get I was related to you know when I I I had a bike for a while. It was a green bike I used to ride it and I always used to wonder why my left hip hurt and I thought it was just me I thought it might you know my left hip hurts. I need to get some chiropractic adjustment that kind of thing Anyway, I've got a new bike this bike was red It had you know the bells and whistles on it and lo and behold my hip didn't hurt and I was like, ah You know, this is what it should feel like And I often relate that story back to people when it's you know, you start to live a healthier lifestyle The the standard of what you expect upon yourself increases well, so I know a lot of people wanted to hear about, you know losing weight questions all that sort of stuff and I want to get into that and You know just different diets different ways of working out all that sort of stuff But what I want to get into in something that you said is what is the human body capable of when it's run properly? Um, what you know, what can it do? You know, what's a good point of reference? I don't I don't I don't think anyone um I don't think there's any single example that Uh, you can answer that question. I mean from Bruce Lee to Ronnie Coleman to you know a guy named, uh, paul anderson who did strongman feats You know, he had fit charity one of his feats. He laid basically put a big piece of uh board on top of it And he had something like 30 cars drive over him over the board I mean, what is the human body capable of you see these, you know, these monks in Asia doing doing all these kind of things. So, um, I don't know if that that question Can be answered. So it's It's quite it's capable of anything. I think I'll ask in relevance to myself. Um, you know, I'm working like I work a lot, you know, I like to work. Um, you know, I like to do my thing I like to run my company and start new stuff and all sort of all sort of stuff So there's there's that happening. There's anywhere from like eight to uh God 12 hours some days, you know, it might be I might be going 16 hours But consistently, you know working an eight hour day Maybe a little bit more and then working out wise. I'm lifting weights two to three times a week. Um You know, I go hard It's different from your plan that you gave me But uh, I do a lot of those same lifts and then I'm training jujitsu. Well, it should it should be different It should be different. You don't you don't want to be doing the same plan for more than four weeks Four to six weeks. You want to be changing your plan? So absolutely. It should be different. Yeah. Yeah, and and so, uh You know, I mix it up all that sort of stuff But then I'm doing jujitsu or some sort of like martial arts stuff Which gets which is a completely different type of working out And so that's like four or five days a week. Man. I am tired You know trying to recover all that sort of stuff. I often wonder and being 36 years old you slow down the old you get Uh, you know, I often wonder I agree with that. What's that? I don't know if I agree with that then and we need the answers from the expert, man Well, well, I think um, I I had an interesting conversation actually with um one of my members a couple of weeks ago And maybe a couple months ago now, but he basically said, you know, I feel really tired And I go, no, you don't feel really tired. You're just unfulfilling your highest values And he said, what do you mean? I go, well, you have a value on training That you're not fulfilling currently you're putting everyone else's training before yours And at the end of the week, you feel like shit simply because There is a value that you haven't fulfilled and there's things that have been left undone and you haven't made time for yourself The simple fact is if you said, you know what? These are the times that are going to be my non-negotiables and this is what I'm going to do in these times Because he's training absolutely very important to him and and so it should be as a trainer And he wasn't meeting that criteria. So as the end of the week came he was finding himself with less energy So now we simply restructured his week Um, you know, we've given him a few nights off a week so he can go and train He does a lot of mixed martial arts as well So he can go and train now and he trains and you know He's actually wearing more hours now than he was before but he has more energy and the reason is is because He's inspired to see those people because he has filled up his own cup Often we come from the perspective of you know, we need to give give give give But if we don't give time to ourselves and to have that water overflowing then our tank is eventually going to run out So I think a lot of it comes back down to being able to fulfill your highest values I mean give you an example. I did a seminar recently with Dr Dr. John D martini the seminar was called Prophecy 2 and it was all about mind-body relationship Now the guy seven days a week 365 days a year, you know, he's speaking and got ridiculous ridiculous schedule But the seminar started eight o'clock and guess what time they finish eight o'clock, I don't Really and we have three breaks Not because he wants the break but because he knows we need a break Right. This is a guy an extreme example of a guy who is very inspired about his work And you know wouldn't rather doesn't want to be anywhere in the world other than where he is So, you know from that I use as an example into my life. Am I really tired like physically? Yes, I mean I can be tired from training and those kind of things And I need a rest and recover or am I that drain tired where my energy is actually being shifted and I'm now doing low Inspiring things. So again, I think this is where it comes back down to the month You know, you always had energy to do things that you're truly inspired about It's you lose energy when you're you're taken away from things that are less meaningful to you, you know So there's that connection, you know a guy you have to have that inspiration. You have to have that True motivation within self purpose. I guess you could call I believe so I mean this is another thing that ties in I mean I'll get a lot of questions about eating and diet and lifestyle and those kind of things at the end of the day We want to eat to live not live to eat right and there are a lot of people who obsess about food But this is why I don't I don't use a one-size-fits-all approach in terms of you know, just do this diet And you'll be fine. See you later, you know, it's it's and I mean There are a lot of diets that make a lot of sense For a lot of people but yet people don't get the result and they always end up in the same way And the same way is obsessing about their food if we talk and we start treating people as people Why is this person obsessing about their food? Well, it's because they put all their eggs in one basket And now the value as a person of what they get is simply by how they look So if you derive your value Who you are in this world by how you look if you don't look good. You have no value Therefore you you have a low self-esteem about yourself. Therefore you all right and search instant gratification What's the easiest way to get instant gratification by eating something? Right, so you get an instant gratification and then you feel guilty around that Until I'll perpetuate the cycle. So this is where we need to take that individual out and say, okay You know, there is more the life than just looking good. Yeah, what else would you achieve in this life? And you start to build goals. What about business? What about your sexual life? What about your social life? What about your spiritual life? What about your mental genius? And you start to build this person and the way I relate it is very simple, right? In the stock market and there are so many principles in so many different industries But what people do is they look at the one industry That they're in and try and master that one industry. Well, I think it's a little bit of mistake What I like to do is look at every area of life and look at the overlapping principles that relate to everything So my point is this if you look at finances You know if I gave you a million dollars, right? And I said, Steve, I want you to invest this million dollars into one stock and you invested that million dollars into one stock And and that's stock market and then the stock went up and went up a bit, right? And let's say in a day you made another 10 million dollars and you're like, wow This is only going up. You're highly elated, but you're also highly volatile. You don't make what you haven't earned that money mentally Yeah, the next day because you're you're on this high the next day the stock market comes crashing down You only have 10 000 dollars left You're highly depressed. You're highly manic. You've gone from this Fancy projection of how great my life is going to be and it's come crashing down around you You've had no cushion there to save you. You've lost everything and now you're this manic person I give you as an example to see what happens in the psyche as well What is more sensible? I believe is that now if we if we want to develop I like to think at least people think of me as when they meet me as a very stable person, which I think I am Um, definitely. Yeah What what is a wise Approach is if I gave you a million dollars and I said interest into one stock you say no, no, no I'm going to be smart about this. I'm going to invest uh, you know 100 000 dollars. Let's say into 10 different stocks If the stock market goes up Some of the stocks might go up if the stock market goes down some of the stock markets might go down You've diversified your risk Pretty much what I'm talking about is basic diversification But we don't apply that principle as it relates to our lives. All we do is we go Okay, this is what we're doing. This is who we are and and it's very dangerous I believe in the field of health and fitness when we say You know, I am a bodybuilder or I am a fitness competitor or I am a fitness model because We're deriving a value who we are in this world by something that is uh by reflection when we really are We're much more than that. We're people, you know, we're someone's Mother we're someone's son or daughter. We're someone's lover We're we we have so much more to offer this world instead of identifying our values as just who we see in the mirror. So So to wrap it all up a client and present what I'm saying is I think the best approach To get people to stick to a lifestyle plan is to give them a reason why to stick to that lifestyle plan And that reason will have nothing to do with what I mean Part of the reason will be the reflection in the mirror But it's also what is that? What is the purpose of that reflection? What is that going to enable you to do? Is it going to enable you to live a better life because if people don't see the links then They're going to have this unconscious battle with themselves as to Why do I need to do this again? There's no there's no inspiration to do that. It's um, it's fleeting man You said like such awesome stuff there and then we switched around uh some internet connection But this is what I love. This is why Uh, man really I wanted to do a podcast with you on this because you're talking about the body and I'm talking about this stuff seduction, but if your goal But you know if your goal is superficial it's going to get overridden if there's no purpose if there's no self expression in it Then it's it's completely gone And um, let me let me add one thing to that If your goal is superficial the closer you get to your goal The less motivation you'll have to do it and then you'll wonder why eventually Why things aren't the same. It's because you had a superficial goal I'll give you an example if your goal is to be 9% let's say for example and be You know 89 kilos of lean muscle mass Yeah, you know when you get to 88 kilos and you're about 11 percent You know, you look good. Is there really a need for you to get any leaner? Well, you kind of start thinking, you know what I I'm good now For what what reason do I really need to get leaner? Imagine it's the same thing as in the seduction world, you know if a guy no longer has problems, you know With social anxiety ring those kind of kind of things There needs to be more of a reason for him to go out other than just picking up girls because after he's achieved that then What's next what's after the gold medal basically? Yeah. Yeah, and that's one of those things that I I really believe that You know man sex is such an awesome thing It's such an amazing thing that Can set you straight, but it's such a crazy thing that culturally we don't like and we get away from it We screw ourselves up with it and get all these fears But so is You know, I'd say like the the main functions that the human being was born to do You know, it wasn't necessarily to drive a car show up to work or Care about all this stuff or even do podcasts, but it was to eat It was to sleep It was to have sex to socialize And um and to use your body and the more we get into that the more we really see who we are And if we think and this is one of those things is that you can make the same analogy to uh You know fitness stuff as well, but if we think that Society or culture or our insecurities or our big ego Is what defines our sex life or being in shape Man, we're we're gonna hit a wall somewhere But at the same time like hey get in shape Hey have a sex life because I think you can self-correct. It's just you need to Listen to more people like you, you know, you need to you're you're going to get to a point With any of those things with any form of excellence to uh to where you're gonna have to truly express yourself Go ahead I think there's a massive crossover between the people I see and the people you see and perhaps that's people I see you may be too focused on health and need to be more focused on things like their sexual life And for you, there's maybe two people who are too focused on the social aspect and sexual aspect They need to be more focused on looking after themselves So it's interesting because I can see patterns that happen in no matter what industry and no matter how you're trying to help people The same patterns occur, which is like well, hang on Maybe you should speak to steve or maybe you should speak to mark because it breaks that pattern of this is the only thing I have in my life. I went through we're not quite young I went through the seven areas of life and basically said to myself I need to find a teacher in every single area. So who's going to teach me mentally Who's going to help me develop my mental capability? Who's going to help me develop my finances? Who's going to help me develop my physique? Who's going to help me? You know model a good family from who some People who I can model family of socially who's a good example of you know, someone who's very social and Just went through like that and essentially found mentors and people I thought I can learn from them and expand The whole pie of life not just a slice. I think everybody would be curious to hear like You know who who was the most influential teacher in any one of those areas We've had it out. I'd probably say John D martini Simply because he's the one who gave me the tools to actually think that way, you know How do I empower the seven areas of life? So I would say he's he's had definitely a massive impact On the way I Structure my life and the way I think about life You know, he teaches a lot of what you know, he calls universal principles That overlap and that's you know forever helped me Understand things and develop my curiosity between industries of how to how to things overlap and how to things work And can I take this principle from business and put it into training? Oh, yep, that were it's a universal principle works no matter what so yeah, I would say John Well, you know, it's funny So principles are big with me and I have like a real pet peeve when people use that word Not for what it means because it should be able to interact and it should have multiple functions You know, I should be able to take principles that I believe in towards seduction I mean, they're the same, you know and take it to weightlifting or whatever But you brought up business and you say you have 10 you have a staff of 10 now Because I think a year a year and some change you had like four guys. So it's grown. Yeah Yeah, it's pretty cool. Um, man, this is something business wise that is so hard for me to get It's taken a long time But seduction wise no problem And here's the correlation when I was about five years old. It was like you don't have to If you make money, it doesn't mean you're happy. Okay, I made that distinction, you know that that okay, you know Being happy is separate from making money But for 30 years past that I did not realize That if you were making money, you could also Be happy as well, you know, I thought that it meant you were unhappy it's kind of like when somebody says, uh Well, you know, I have some problems with capitalism And then they call you immediately like a socialist or a communist and you're like, no, no, no, no I just have some problems with with you know, this way of thinking or whatever So it's like to look within those areas or like saying, um Oh, well, uh, you know, I like to lift weights and they're like, oh, you're a bodybuilder No, it doesn't mean I'm bodybuilder, you know, or it means you're against a certain style of working out or something like that And so Man, that took me a while to get but in seduction You know, clearly clearly we can see people. It's like, oh, well, you're just this sex obsessed guy You're unhappy and miserable. There's plenty examples of that, right? Because very easy to fall into that trap. But for me, it was like, well I don't have to be unhappy if I'm sleeping with a lot of people now. My life is very different But you know, I could see that as an expression of myself sex is good, you know, no problem And that was easy for me to distinguish and for myself and then learn took me a while to learn to communicate that to people But you know, it was like somehow Because you know, there are many different areas of our life We learn and if we don't ultimately merge those whether it's, you know, our values Kind of like what you said those seven areas of life, which I couldn't repeat back to you But you know, you know health your perspective your mentality um, man, if we don't Take what we're good at and what we have a clear vision of And allow it to teach and influence and inspire in other areas And then you know, we start to you know, the other is teach the other areas yada yada yada Man, that's I think we're really doing a disservice to ourselves And I that's again what I see with you like coaching wise You know or teaching wise There's all this overlap of stuff that I'm just like pulling out like wow, this is great This is gonna I'm going to use this with my clients about how to express themselves You know how to how to assert who they are, you know, how does that make them a man? You know one of them being instead of doing you've got to be what you believe in rather than just do the actions You have to invest yourself You know major influence, you know from you. It was cool stuff um Yeah, yeah, awesome. I love it dude. I love it Um, hey, let me let me get into some like basic stuff that people are going to want to know Man, there's a lot of people out of shape, you know, uh, you don't know where to start I didn't know where to start. I was 30. I did a lot of drugs. I mean like man Like just to the point of ridiculousness Um, basically from 15 to 30, uh, I I did not work out at all and getting in shape, you know, I bought a book I bought body for life. I tried to eat, you know, and I lost some weight I I got, you know, a little bit in shape, but here's what happened from 30 to about 33 34 I uh got in What might be good shape? But I was still at maybe Like 20 25 body fat um, I was I couldn't lose it couldn't get past a certain threshold um, and it would be like I'd be really good at running then I'd be really bad at Strength or I'd get really tired with Uh, you know, you know, it's just I wasn't a balance and I wasn't able to do the things that I wanted to do And the fear was man, maybe I'm too old, you know, maybe I destroyed my body too much and it wasn't until I started to You know change diet change exercise plans work with uh guys like yourself who were actually experts, you know Not just some internet whatever guy selling Some six pack whatever thing But uh, what what is a guy who just or girl or whatever who's just man, you know, you're out of shape You don't really have much motivation. Where do you start? Ah, that's a very good question. I think the probably the best place to start is What you actually intense and being very clear on what you intend, you know, what do you want? Um, what do you want to achieve because I mean even even that that question like where do you start? It's going to be slightly different for You know the population It's who are we dealing with so I think Some wise advice would be to find someone who can guide you Because I mean if you come to me and you say, you know, where do I start and you're a you're a mother with, you know, three kids Going through menopause You have a very different starting position to someone who's 21 Male and looking to compete, you know the male who's 21 I can tell him, you know I can write it on a piece of paper. This is your plan. See you later consult 10 minutes done The 45 year old menopause example things are going to be much slower, you know, they're not going to be as open to change So, you know getting them just to practice one habit a week That's enough as long as those habits are sticking Um, whereas, you know, the you know, 21 year old male example. He just wants to be told Hey, what do I do? I mean some very simple advice and to kind of give um, I mean It's very hard to get this advice wrong. But I mean it's it's eat things that are hunted fish gathered and plucked You know, in other words eat real food And focus on a on a real food diet, but I think really where to start is sitting down with someone who You connect with and who you feel has your best interest at heart not their best interest at heart Um, and I mean, you know, I've got a podcasting show that gives a lot of good info out Listen to that educate yourself put your health into your own hands. So I mean they can start there by educating themselves That's a good reference and I use that obviously, you know, I've done them So I know what's in those podcasts and I know that it everyone I've interviewed has a slightly different take But at the end of the day, they're going Listening to those podcasts will guide you towards better decisions. Anyway, you slice it. So that's where I'll start Yeah, yeah, and um, man, what is the difference between a weightlifting athlete and Like an MMA style athlete because I know you train both and Well, I don't train any MMA athletes. I trained. I've trained a few boxes. Um, But I've trained definitely a few boxes. What's the difference between a weight-styling athlete? I mean, let's say a competitor or a bodybuilder, um, you know, their whole Training regime is going to be in the gym, you know, they're solely for the purpose of looking good You know, there's no real other function other than physique, right if we look at the boxer for example, well, you know Weight training is the nice thing to do if they have time kind of thing, right? It definitely isn't going to improve their game It absolutely will have worked with, you know, a fair few boxes and seen, you know Quite a transformation in in terms of their in ring ability from doing so So I mean in any principle a stronger athlete's always going to be a better athlete Keeping in mind if someone is at the same skill, you get two guys exactly the same skill One of them is stronger. The other one, you know, the stronger one's going to win simple So, you know, I mean like one guy I'm training at the moment. He should be going to the Commonwealth Games He I mean he started weight training me strength training As I said to me his priority in terms of his training is boxing I train him make sure his external rotators are nice and strong because the boxer Get him a base strength, you know training progressing. I want to get him as strong as possible But at the same time, you know, I'm I'm I respect my position. I'm not the boss You know, he's He needs to be able to box So I can't train him as regularly or as hard as if he's got a fight coming coming up fight, you know What he squats is irrelevant so long as he can knock someone out in the ring So that's where the respect aspect has to come, you know, what is the function of his training? That's to knock someone out whereas when you come to someone who's lifting weights purely it's it's aesthetic So you can be a lot it's a lot harder to get wrong athletes are much harder to train because you have to There's so many variables in training and an athlete. There's no variable. I mean in bodybuilding. It's just Hit the muscle from a different angle basically, you know, make it get bigger hit it, you know This is where you did squats with eight reps next week You do squats with 12 reps put a bit more weight on the bar Super set it with leg press come up with different ways to hit the muscle It's not that hard But you apply those same things into training an athlete I mean you can definitely over train them make them too sore for their bare training and their skills You know not peak them at the right time. There's so many variables that you have to respect so athletes Yeah, man, it's in it's a trip too because especially when you're competitive in any way I mean, you don't even have to be at the pro level It's so easy for myself to get caught up in overtraining or doing the wrong thing, you know, it's like I might uh let's say like uh Man when you really don't know and you're training to do some like Jiu-jitsu or maybe even boxing or whatever And you just commit to running and you get pissed off when you can't make Five miles at a certain time frame This is where it can be a little bit dangerous because I mean using the example again, Andrew the box up In boxing there's been this mentality that you have to run And I said to Andrew, how long do your your rounds last? This is three minutes. Okay, so you need to be able to perform for three minutes and then Recover in 60 seconds then perform for another three minutes. I said is that correct? He said yes like, okay, so What relation does running have or impact does that have on the sport? In my opinion and you know, there's obviously people who can disagree with me and that's fine It's very little past the point You can you can use a base of aerobic capacity and and that's a benefit and that can be of value no doubt But at the end of the day the training that you do needs to have a crossover over into the sport I mean an easy example to kind of drum this one home Is if you get someone who competes in a throwing type of sport So say for example, discus throwing the events over in less than 10 seconds So they're aerobic base is irrelevant of how long they can run Why do they need to run for they don't they need to be able to pick up a discus and Throw it as far as they possibly can so their training needs to be a lactic Needs to be based in power and they need to be be able to express maximal strength So running has very little crossover I mean training them for you know aerobic and actually have a detrimental effect. So this is where yeah, you definitely need to be particular If you are doing jiu-jitsu, you know How fit do you need to be for that and then Is it a a lactic fitness that you need an a lactic capacity fitness that you need? Meaning be able to repeat maximal efforts or do you need more of a lactic fitness? Boxing is a mix of the but mostly mma mma Sports is a mix of of of both don't get me wrong. You need someone who's powerful that can sustain Um, you know the the rounds, but it is also dependent upon how that person chooses to fight You know are we training someone who's planning to their game plan is knock them out in three rounds or knock them out in the first round That's a very that's you trains like Brock Lesnar you train him powerfully, you know right someone like Maybe anderson de silva or Someone who kind of takes a bit more time isn't going to necessarily go for the kill straight away be a bit more strategic They're going to need more of an aerobic base. Yeah So i'll have to say that brock less than doesn't need it because what happens if a round does go You know over he's going to need that as backup But this is where you're training, you know the athlete or fighter. It needs to be Man, but I think that's so important because if you get in that zone You know you'll kill yourself doing the wrong thing. You'll be doing something that isn't good for you and Getting this head game about it and you screw your bike. You can't go north and south at the same time You know, that's the definition of going around in circles trying to go north and south at the same time So, you know a lot of the time when I work with people Especially athletes I say to them look the first couple of months with me won't be fun You know, it's not going to be you're not going to be you're not going to be hitting Max deadlifts and max bench press. So i'm going to break that fantasy for you right now I need to see where you're at and most of the time the athlete's structural balance is horrific. Totally You know, so they can't do full squat. They can't even get into the position Totally hip flexes are too tired. There's no taters are too tight There's a lot of ahesions So this is where we use those those first couple of weeks to get them to optimal range because if I can Get someone's optimal range. That's the only thing I can do for someone. I have improved their game I have reduced their risk of getting injury a hundred percent. Yeah, if they've got the maximum range of motion So I'm going to go bang for buck. I'm going to make sure they can Move optimally and move ideally before I'm going to start loading them So, yeah, it's phases and I say, you know, we we do this for the first, you know Six weeks or four weeks wherever long it takes we get this right then we can progress you We can't progress you until we get this right. This is basically what long-term periodization is It's a simply it's it's taking someone Where they want to be and when they want to be there by And then planning all the steps backwards And I mean we can use indicators of let's say for an athlete like I do with the boxes, you know, they're fact rip incline barbell bench press You know, if I want a 52 kilo boxer to be able to bench press Let's say 70 kilos with a fat bar Where is he now and what is the limiting factor is that his shoulders is his triceps and getting all those things Strong so that he can achieve his goal But we have an understanding of where he needs to be and I mean if someone starts and their starting point is well You know what I can't actually do a bench press because I have a bad shoulder Well, that's where we start we start with the bad shoulder and we rehab the bad shoulder and we open that up and We we do exercises and movements that are going to get that shoulder strong so that eventually he can Do a bench press and when he can do a bench press and we can use variations of the bench press and then You know, we progress from there So there's always a progression model of getting someone strong, but that's what it is. It's long-term periodization is what I'm talking about man, that's something that You know really For me was so important and even hearing you talk about it. It's like geez I got to Prack like form is so important and like working with Luke Lehman was That was really good. You know, it's just really good. And I know I'm still like doing things wrong, but uh Man, I'd be doing things a lot worse and it's just it changes so much, you know and and You know I could still get caught in this but like let's say if I'm doing a deadlift or doing uh something which uh Uh, you know used a lot of power or whatever and you can really hurt yourself if you're If you're pushing for the weight and not respecting the form and if you don't and sometimes, you know When you're doing that deadlift squat, whatever um, those those barbell type exercises when People are doing those wrong and then they don't want to go down and wait Man, it's uh, you know kind of messes with you mentally but it's also Understanding the movement because a lot of the time, you know a good example is chin-ups. I have a very Definite expectation when it comes to chin-ups you start from a full hang Doesn't matter who you are male or female the starting position of the chin-up is a full hang There is no momentum. You can't start with bent arms. It's a full hang then you pull yourself up You get your your basically the bar should touch your quadricle, right? Um, and then when I see someone do a chin-up for you know, they go, I can do chin-ups I look at what they do and you know Looks like they're having a seizure on the chin-up bar, right? They're using their legs. They're hips They're kipping, you know, they're not starting from a full hang all these kind of things So it's also defining what you expect and also defining the movement because the unfortunate thing is You know a squat is a great example. I mean, there are so many interpretations of a squat You have your weightlifting squat your high bar squat, you know, your bodybuilding squat your powerlifter squat all these kind of things But it really is whoever you're working with Allowing them to and you know, obviously whoever you work with You know, you want them to to know and have a standard of you know, what what they're looking for But for me a lot of the time it's redefining for people What my expectation so that they can actually meet it because a lot of the time people think, okay, this is a squat Well in my book, that's not a squat. You know that they haven't gone deep enough. It's a half squat at best. So Um, yeah, I mean you can definitely hurt yourself and the problem with that is yeah When people start focusing on load the mobility decreases because now they've got over tight hip flexors and over tight They're not working muscles evenly So there's a lot of problems that you've made a good point, especially with um, you know You invested with luke leman for you know, I think it was a short period of time But yeah, you're much better having seen luke leman than have not invested at all because it's it's compound interest for you Right. So you invested those couple of sessions. Okay, you've learned a fair bit Obviously there's more to learn but you're a lot better from having done those sessions So I that's where I recommend professional coaching for everyone and a lot of times people try and do it really cheap You know, I'll go see the cheapest trainer in town. Well, it's not always the best For me, that's a waste of money for a lot of people because you're not only wasting your money You're also wasting your time, but you're gonna have to spend more money eventually to learn the right advice So you might as well just go to to someone who maybe they charge a little bit more like we do But you're gonna get the right answer Oh man, totally and and for your body like it's so different Do you think that the a lot of the stuff that we talk about here has to do with masculinity And um and of course is well femininity to body image all that sort of stuff, but I think In coming towards masculinity, I think there's such A problem, especially with personal trainers at the I guess the you could say the lower level Of just push work hard, you know sacrifice your body or I mean, man, I work out at a at a pretty awesome Gym for like martial arts type stuff, but you hear this over and over again. No, man You got to push you got to fight through it and If you think that that's all there is to Whatever these are trying to do, you know, whatever way you're trying to get in shape I think that uh Man, you're never gonna find the right direction like if it were for bodybuilding Man, just push do it, you know go hard If I were doing that I'd be doing stuff wrong, you know, I'd be I'd be I'd hurt myself, man You know and same thing with jiu-jitsu same thing with You know stand-up kickboxing whatever if it were just pushing myself, man training when you're hurt is like the worst thing that you know The will has to be there, but it has to be used, right? Do you correct? Yeah, well, do you think like the the image of You know how to push yourself how to be efficient and push your body is Is distorted and you know somehow trickles down into Uh over working out or working out in the wrong ways Well, I think comes back down to what I said before I mean I have a concept that I you know tell all my trainers and all my clients and that is simply fail with grace Um, so I mean you got to have balls, right? You want to have balls in your training? You want to train hard? Absolutely, you know definitely but It's training hard with the correct Movement pattern, you know and doing the correct thing because any easy example would be an MMA You know your intro jitsu someone's teaching you you know a grapple or You know they've got you in an armbar and they can snap your arm and you know train hard push through You know you're going to get your arm snapped. That's stupid for you to you're not tap out, right? It's pointless Whereas you know if you tap out, you know you learn you this is the same thing with weight training It's not like I always it's kind of hard to explain over skype But on a bench press, you know you want to push as hard as you can whilst keeping everything locked in If you start to roll your shoulders forward, that's a that's a bad sign You don't you want to be able to fail in the position where everything is locked that way You're not going to you're not going to hurt yourself You're not going to hurt your shoulders But the minute your shoulders start coming off the bench and they they roll forward That's when you can do yourself injury So I mean it's a concept of failing with grace. Yeah, I got beat on the mat Yeah, the guy got me an armbar. Okay, I'm going to tap out. There's no point It's pointless for me to to hold that armbar and show someone how tough I am and break my arm It's not going to improve my performance. It's actually it's it's negative to it. Yeah. Yeah. I'd ask but it's it's not Basically training smart. Yeah. Yeah. Yeah. Hey, let me ask you about something that everybody wants to know It's real popular in the u.s. I'm not sure if it's popular in Australia, but Um, low-test osteroom in my groups. There's huge talk of it. There's guys that are of every age group all the way into their 60s and um It like What do what do you what do you say to people? I know everybody's different But you know, like what are some just core things guys can do to I've got a lot to say about this issue actually Um, I wrote an article. Maybe a couple of years ago now for T nation People can look it up on google just typing t nation fighting the t the t killing toxins and it's about an article about how worldwide Male testosterone the norms are lower. So that what that means is in the 70s Our standard for testosterone was higher, but the problem is now everyone's coming in with low testosterone Simply drop the standards of what it means to have, you know, what are the what it's normal testosterone? So when we do look at our testosterone results, we always want to be on the high end So, I mean, there's a number of reasons for that Um Going back to you know, since the 1950s, we've dumped over 85,000 chemicals in our environment None of which have been tested on children. Uh, sorry half of which have been tested on children Um, and none of which have been tested on adults and the big one is the zynoestrogens So these are things like bpa filates things that mimic estrogen in the body and there's actually another interesting documentary called The disappearing male. Yeah, um, and again, it's about how these Interact with our body and essentially lower testosterone. So there's a couple of things Anything that has a plus plasticizer in it Um is one of those agents. So say for example air fresheners air fresheners have plasticizers in them That's why it holds the aroma. These are things of zynoestrogen plastics So if you microwave all the time in plastics, it's going to leach into your food You're eating zynoestrogens. This is why our pesticides is a big one, obviously So if you're not, you know, I understand that everyone can buy organic and these kind of things But you want to buy organic where possible. Um, but they can also be a source of zynoestrogens as a base, uh, generally what you look at is zinc To increase someone's androgens And also hcl production. So that's generally a good supplement for most males to take But I mean, obviously, you know, you can you can look at things like and certainly we do and that's red blood cell count zinc To see where someone is because that can often be if someone's zinc is low Then generally what you'll find is that our testosterone is low too so Zinc as a supplement is very good eating ample amounts of protein Um, you know for your body weight that that's definitely important A lot of the times what I find is simply people are under I mean there's a lot of different forms of stress without going into it in too much detail There's foods that you eat that can be stressful to the body And there's foods that you don't eat that can be stressful for the body That means you're malnutrition basically So you're you're not able to cope with the stress that you if you're training, you know So many hours a day and you're not refueling with adequate protein adequate carbohydrate adequate fat That's a stress to the body because now it can't recover So protein, you know good sources of quality protein is very important So, you know, I am obviously a fan of getting it organic grass fed all these kind of things but in terms of supplements my first First supplement would be zinc Followed by magnesium and you could use a topical form of magnesium Um, you know, I use the polyquin brand I use the uber mag and the topical mag both of them at the same time as well as the zinc Fish oil can definitely I mean, it's not going to necessarily increase testosterone But as a general health product other things that can Specifically increase testosterone. I mean, there's many pathways. You can do it You can do it by lowering cortisol and to be honest that is my preferred pathway I I would rather figure out Why go to the root cause of why someone has low testosterone then simply going okay You know, you need biogenical hormones, which you know, we don't do here. Um, you know There's a lot of legal implications doing biogenical hormones taking steroids and these kind of things So someone wants to do that. They do that on their own accord But I mean, there are many ways to do it, right? You can take dha you can but for me We always use the supplements natural supplements Personally, I prefer to do it Find out what what is the reason for it most of the time I find it's a stress of some form Using supplements that actually mitigate the stress again, these things can be things like pantheninic acid Otherwise known as panthenin high doses of vitamin C zinc magnesium Looking at those issues first addressing diet and then going from there and from there can sometimes be things like Licorice extract, uh, holy basil. I mean sometimes tribulus It just depends on the person. Hmm. Yeah, I mean, there's just a lot of talk about it and guys who've You know really said they've tried everything And you know in really like they've tried everything except cleaning up their diet one of the things that uh that One of the guys or a couple of guys actually in my groups, um, they they're saying like man I don't actually want to go on trt or you know some sort of steroid because I don't want my body to stop making testosterone well, well Let me just cut in there for a second. Some guys will need to go down that road Right depending on their age because you know The reality of it is if you are looking to you know build mass and be at the optimal levels after a certain age of Testosterone, no doubt it's going to drop off. All right Um, so some for some guys that may be the last resort and the last resort and the reason why I treated as a last resort Because it should be dealt with respect and I feel especially in gym culture It's dealt with a lot of disrespect a lot of guys are just going. Oh, yeah Yeah, just take this no and they don't have any blood work or they haven't really really tried anything You know they haven't addressed their zinc stores. They haven't addressed their diet. They haven't addressed their training I've been addressed their shitty lifestyles. So this is what I mean by it may be for those Certain people that maybe we have any to go but it should absolutely be done with respect You should get your blood work done and work with someone who really knows what they're doing I mean, there are plenty of functional medicine doctors out there Um who have expertise in this area obviously find a good one because I mean, you know as with anything There's varying degrees, but getting someone who can use sensible dosages And that's the thing right if if it is so far gone and you have shut down You're only using the natural approach is only going to get it up so high So this is where you might need biogenesis into me. So I mean for me just as a kind of a comment on it I'm not I'm not against it like no, it's bad You know never do that because for some people it is it's literally I mean We've seen a couple at our studio where you know, they're consulting with their doctors and their doctors have said You know what you need testosterone replacement. Um, this is the only only option for you I mean, these are males who are generally a bit older during their 40s 50s who have gone down these way and it's not it's not the guys who are looking to get in shape You know those guys were young. That's not you. You know, you don't do that. You yeah, it's reserved for respected Well, I mean the guys that are talking about it are in their 50s and You know, they've they've done they've done their due diligence on it. In fact, yeah really have done Just many god one guy in particularly he's done so many different diets so many different ways of working out diet taking things out putting things in and You know to him it was just like man, it's just too much work And I'm not in my blood work isn't showing the results for it But he's really I mean like his his whole thing is he doesn't want his body to stop taking testosterone or making testosterone so he doesn't want to Go on anything just yet, but it looks like that's what he's moving to for him. It may have been too far gone You know, that's the reality. So this is where you get a doctor to you know, give him give him the news or give him the advice Yeah, so man, that's interesting. I I've forgotten you've talked about all those things before but um uh Yeah, should talk to you more Hey, man, so I know you got a little bit of only a little bit of time left I have a question that may not be so interesting towards actually it could be but I remember when luke saw me He goes well, man, I'm going to show you how to do mark's thing But he said man at some point and then he now works at the the polykin headquarters in rhoda island The the institute but he was like man, you have both legs That's where that's why you got knee problems. He's like that's all like hip and ankle problems and you've said the same thing you know and um He was like man, if if you lift properly with the right form that can be corrected And also I've heard this from many other people who are really into the body, but I can never find You almost like need to talk to somebody personally about it So how is it that lifting or certain types of exercises can put somebody's body in alignment? You know, and I think that's also something you told me during my workout plan You're like if you have knee problems There's usually a hip or ankle problem Um, how do those get corrected? well, the body is a Adjusting mechanism meaning that if you have a tight hip flex on your left side The right side has to compensate or the sorry not the right the right ankle will have to compensate So the body is always compensating in one way or the other. I mean the best example of that is in your spine You know, if you if you are protruded forward, you know, the the lumbar region is going to be protruded backward It's always balancing itself. It's balancing itself So that you know, you can walk and function and do all those things normally So it's simply a matter of you know Hypertonus and you know muscles being too tight and muscles being too to loose basically. So How do you do it? I mean you identify and rectify by strengthening and lengthening as You know the old axiom in I suppose rehab. So it's pretty much as simple as that You train your body full range You demand it you get those weak muscles stronger. You get them to do their job Hey muscle wake up. This is what you're supposed to do. You're supposed to stabilize Steve's knee. No, no, not that muscle You you're supposed to stabilize Steve's knee. That's essentially what you're doing with exercise Take it through that full range of motion But this again is where long-term Periodization comes into play for someone like you you may not be ready to squat So therefore we need to backtrack that make sure your knees are good. How do we do that? Split squats things like polyclin step ups pedis and step ups making sure you can do those movements correctly And then moving forward And then eventually yeah, you can build yourself up to squat because what we're doing is we're training the muscles that have been lazy Now, hey, you're supposed to do this function. You do that through exercise. That's I'm going to be, you know, a couple of reps It's going to take you, you know thousands of reps over time to really Drum that into the muscle and get it stronger and you know, so it understands that this is its role in the body May you know what's interesting is my knees are bad and You know, everybody says don't do lunges But doing split squats in the way that you had broken it down for me and that Luke showed me There's no problem. No problem. I mean, it's really crazy. But let's say if I do Say if I go and work out with some guys they're doing some plyometric stuff And I go and do these jump lunges how they're doing it Forms not really being taken in as fast movement all that sort of stuff I can really hurt myself or overwork my knee That's exactly right because the knees aren't stable So if you're doing plyos The when you land the knees will probably be coming in because you're bowed leg Which means there's no stability there. So you need to again using long-term prioritization Backward plan get the knees strong and then work up to the point where you can do jumps without Knees coming in or any of those I mean, that's probably the biggest in terms of personal training and strength training That's probably one of the biggest mistakes. I see is people doing jumps too early and trainers not having the knowledge of What the end of a jump what it's actually supposed to look like with a client Um, you know people's knees aren't supposed to come in. They're supposed to remain Solid it's coming in it demonstrates that your knees aren't strong enough to do the jumps which is a problem Yeah, it's so interesting when you look at a knee which is off like like mine It's again, man. I need to I need to make a trip to Rhode Island or something But uh, but you can see I mean you can see that the kneecap Is off from the tibia or fibia. I forget whichever one but the shin basically and it's like You know people never look at that or a A doctor will never look at that or or not always. I don't want to say all doctors But very often they don't do not look at those things and um I don't know something to be corrected. But uh, I know you got to get out of here, man. What Words of actually let me just go go back to this the seven Things that you said of ways to live What were they again and what would be like a ending message that you could Seven areas of why yeah. Yeah. Yeah. Yeah. Yeah, okay. Well, I'll break it up into well spirituality mental development finances business and career health slash beauty if you're a female social and family So, uh, that's the way I break it's not really my breakdown. It's again borrowing from john d martini Breaking those down what I would do set be do have goals in those areas So who you want to be in each area? For example, who do you want to be socially? Do you want to be the the guy who's able to go out and and speak to women and and you know Command that area of your life. Do you want to have amazing social networks? And one of my goals was to have amazing social networks over the globe Hang on what are we doing now? You know, you're you're halfway around the world and yeah, it's it's awesome. Yeah This isn't this isn't by mistake, you know, and I mean this is by design Um that we're getting to you know, catch up like this and So set who do you want to be in those areas and then set what do you want to do in those areas from who do you Want to be so what do you want to do? You know, do you want to do podcasts with the people like steve and myself and what do you want to do financially? Do you want to have you do you want to have a very meek existence or do you want to have a extravagance? No, it's not right or wrong. Don't judge yourself for it But what what do you want to do in those areas and ultimately then what do you want to have? Um Do you want to have a great body? Uh, do you want to have you know? Is there a certain social experience that you want to have? So setting those goals but realizing that the have is the outcome of what you're going to get from the be So you first you must be the person Once you are that person you then do those actions when you do those actions You'll have the result and it always works in that order You don't don't try and go after something If you're not prepared to be the person because I mean if you want to build it And I can tell you as someone who owns a business if you want to build a great business You're going to get a you know equal support and challenge But are you able to accept that? Are you able to dedicate towards that and work towards that and work past those challenges and see As rewarding and see how it's in the see how it's on the way not in the way Basically, is it something that is worth your investment? Is it's going to wake you up in the morning and inspire you to go and do If it's not you're not going to have that outcome Um and again to relate it to finances There are so many people who say you know, I want to be a millionaire But if you watch their actions, what are they doing? Spending hours at the gym training spending hours online learning how to pick up chicks and then spending hours going out drinking alcohol and You know picking up chicks, right? Business and then you ask them and you say, you know How many business books have you read and they look at you blankly like why would I read any business books? Or you said you want to be a millionaire, right? Yeah, yeah, I want to be a millionaire. Well, hang on. Where is the value? You know, you're not you're not the person who's going to be a millionaire because it's simply The what what you're like demonstrates. It's not a value. It's a nice idea. But if that is a congruent goal You will do action steps with vigor towards that. You know, you'll have a spring on your step. Yes I just read another book about business. Yes, I just listened to another podcast about business. Yes I just put something else in play So this is where the do component from the be component becomes very important and then ultimately you'll have so um, that would probably my my Summary and message I suppose to your guys is just understand yourself and second values second group goals to your values So you can either set goals around your values or values around your goals But they have to be congruent because if it's not of and don't judge yourself for your goals You don't have a value on finances fine. You don't have a value on finances, but honor thyself You know really really honor yourself. I mean it's such wisdom in that and um Live live congruently to to what you truly value in life. What's the next big plan for you? Still figuring that one out Is your business is growing? It's really cool, man. It's very cool to see. Yeah, business is growing I mean we've got five courses upcoming And you've been in business enterprise fitness has been like 18 months or what? Yeah, no no not that long. We opened up less than that. Wow. I mean I've been PT since 2006 So I mean I've built it up since 2006 and then we moved to our facility Now in march last year. So it's almost it's coming on 12 months in march Oh, man, and you've grown that much man That's that's awesome because I think in april you had four guys and now you have and you have all this crazy equipment Looks like yeah, yeah, awesome place to work out. Yeah getting out. Yeah Yeah, cool. And then like spreading the message you got a podcast you got You know, you got a blog got websites. You actually have a lot of different things What's a good central place for people behind you probably? For your guys my blog if you're in australia, obviously, you know, you can look us up at my website Which is melbourne personal trainers.com That's our our enterprise fitness website We're going to be opening up our blog part of that site soon but I mean Where all the information is actually the 21 convention Speech that I did is on there as well. That's my blog which is maximus mark.com It's also on itunes. So if you search maximus mark on itunes, um, you know, all the podcasts will appear But all the information articles that I've written presentations that I've done Podcasts that I've done. There's hours hours and hours and hours of information on on my blog. So That's probably the best place to go and if they want more and want to stay in touch They can fill out their name and details Um on the site and they'll be on a mailing list and that general message on maximus mark. Would you say it's what? No bullshit like here is the information and go for it, you know, like, uh, yeah go for it Respecting the mind and body and your values. Yeah, it's no nonsense information. Man. It's awesome. That's awesome Really good really good information and I know you got to run. I probably kept you a little bit past but Dude, good stuff. I really dug it. Uh, even for myself It's like when you hear an excellent coach when you hear an excellent trainer and whatever field It's just it's really beautiful to see and inspiring and all that sort of stuff So cool things man. It's it's awesome. Anyway, well, thank you. Thank you very much Yeah, yeah, any last final thoughts? Oh, thank you for having me on absolute pleasure and I'll shoot again sometime. Yeah, cool. All right See you