 this week on the podcast we're going to give you a little bit of insight and some lessons learned from the cold face of sometimes making mistakes and then advising you on how to avoid making those mistakes if you are going to start something new. So if you think you're jumping into a new form of training there's an event you want to train for there's something on the horizon that is not what you've done before but you're going to go and use your current athleticism for a new challenge. Jack and I are going to share some experiences on what we have done recently and experienced recently and this is actually spins back Jacko to how we actually started teaching calisthenics because we made all the mistakes and then got better at coaching and coaching calisthenics because we knew what didn't work rather than having the perfect recipe of what does work. So we are valiantly taking it on our panel ourselves to be getting things in our own research studies and we're going to share some of those results with you today. I'm also you're making me think my mind is now thinking back through the years ago when did I also make very similar mistakes around doing something you've got a good I've got a nice example I will potentially share at the beginning of the podcast that you're quite like you'll just laugh because it's funny. But there's some lessons there's some lessons to be learned and one of the lessons is that actually for myself you'll see that actually it can take a number of times before I actually will learn the lesson but we'll get more of that. I think that's a life journey for me but before we do we just want to thank the podcast sponsors Spartan we are very excited because in just a few days time at the weekend we are doing our Spartan race not our first obstacle course race but it is our first version of the Spartan variety which I'm excited to do many burpees and throw lots of spears all the other amazing nice things we're going to do. We are taking part in the 21k beast because you know we are beasts which may be a mistake anyway some things but there are a whole host over the whole weekend in the Midlands taking place everything from 5k up to that 21k you can get a free place and this is one of this is your last chance to join us at the weekend we are doing the the Saturday morning but you can there's a group I know there's a group of people doing the 10k on the Sunday all you need to do is get involved with a little bit of social proof of your training for it so getting Spartan ready means you're going to take a picture or a video of you doing something Spartan like in your training for me that's just standing in a spare of pedos looking fairly Spartan-y and then tag Spartan so at Spartan hashtag Spartan race and then also tag the score cast Senex and to ensure that we see it and can validate those those three things DM it send it to us in a direct message on Instagram and we will then be able to send you the code there are a few still left there are a few days left come and get involved come see us at the weekend and we look forward to seeing you there right so if you're going to take these lessons on board of how to start something new in the right intelligent strategic way maybe a little bit late for you if you're going to jump on a Spartan race but hopefully we'll see you love you'll have a great experience so let's dive into this week's podcast guys we're looking forward to this one there's definitely some some lessons that we're going to share with you so let's sit back and enjoy us talking about lessons we've learned along the way of starting new things roll that jingle listen players you're listening to the movement strength and play podcast by the school of calisthenics here are your hosts tim and jackal so tim bow recently i'm gonna i'm gonna ask you a question then i'm gonna give you my little like funny anecdote that it just for some reason it popped into my head not anything it's just popped into my head of like crikey yeah now remember when i did that so i did it right i'll do the under first and then ask me the question okay tell me your story so i remember do do you remember a very fast individual called usain bolt yes yeah and he was a puma athlete and i remember being on holiday so this was like a break in pre-season we used to get six or seven weeks off from rugby where we just literally like time off like don't do anything and some of us would do a little bit of a naughty bit of pre-preseason get ready for which potentially was essentially needed because literally like day one pre-season was so horrendous that it was like yeah i think i need to do a little bit of prep anyway i um as a fan of usain bolt i bought a pair of puma um trainers last on holiday they were very they were a long long long long long way away from barefoot shoes from like the vivas that we love now were they real ones or were they just something when you say you bought some holiday i was like from some guy down by the beach yeah and i got a nice watch yeah uh uh uh the pholex um no no no it's wrong do you know what's wrong is yeah i found a picture of me dad in a sarong remember david beckham or sarong anyway um the uh i think they were proper pumas but the the mistake i made with them being something new was was probably a couple of things going on ahead because i was wearing puma i thought it was going to be really fast like you said but obviously came into pre-season on day one having not really used these trainers whilst running and they were a much thick they weren't zero drop or anything like that but they were a much much much smaller thinner lighter shoe and the a much smaller pad or a heel raise um and we were doing some i think i think we were doing 150s on tarmac and i felt great like felt really good felt like usain Bolt and i was like just smashing it um and then the next day calves in bits calves like absolute rocks yeah and at first i was like i couldn't even work it out what it was and then there was like then the sort of the penny dropped um there's a whole host of things going on in there potentially but that was um stupidity but it happens i did the same thing i used to before vivo i was like i used i've been wearing innovates for years before like so i got into the bare or the minimalist shoe a long time ago um started off actually with a pair of night freeze 3.0s but then the night free the first version of the night free was amazing super light used to wear them to coach and they were brilliant and then because i think so many that was around the beginning of that minimalist footwear kind of trend but then i think so many people were getting stress fractures and having real kind of the same issues of buying minimalist shoes going out to run and the market moved away from minimalist shoes to the point where it is now where you have to go to a very specialist provider like vivo or like some of these other guys to actually go and get a proper pair of minimalist shoes because there was a time when all the major brands were doing them um but i did the same thing i remember was being in south africa and we car and i went for a run and i went in the pair of these um i had a 3 mil drop from heel to toe and we ran on concrete down by you've done that coastal run down by life it's beautiful right but like literally for a week afterwards my calves were in sweat i couldn't walk downstairs without being in pain they were so sore um and it's that shock reaction right so that's like weave this through into the kind of the subject to the conversation today because that's a very simple example of like yo i've bought a pair of shoes and go for a run go for a run all the time but not necessarily always anticipating or giving respect to the novel stimulus that you are entering into and how your body is going to be able to handle that stimulus yeah because you often like it's not like what you in that situation what we probably should have done is like well i've got these new shoes i'm going to go and run in them i'm just going to go i don't know half a half a k five four yeah what you did was probably 10 rounds of 150s on concrete at speed right yeah yeah i think the other thing with it that's a bit of a become i just want to mention it but we can sort of then park it because it's too big a conversation but i asked myself the question of like yes not adapted but also what were my other trainers hiding of some inefficiencies in my potential running mechanics affected by having a big cushiony heel meaning that i can and that's been the big thing for me that's like chair for having to understand and change to a more people would say like a more natural running mechanics to be able to run in a more natural way as in like a less supported shoes i haven't had trainers for that long have we need to get someone from viva on for a guest don't we we can talk about yes i'll get ben these the the run again that's a great i was literally going to go and dive into that i thought that's a better conversation to have when somebody actually knows what they're talking about which is what i mean my interpretation of what i think is going on and the context elitist like deeper context for this conversation and i've put it on one of my um and my instagram um dynamic shoulders instagram last or this week sometime and jack had seen it and i got rinsed by lucy cambal who is a crossfit athlete at the crossfit box i now train at who is going to the games so she's like incredible athlete background in open water swimming um she's been in crossfit like not that long and she's like she's doing really well so i was in the gym and i was like complaining it not complaining to try not to do that but i was commenting on what how my body has responded as a result of starting to train at a crossfit box and therefore having more exposure to the sport of fitness as they like to call it um and i was halfway through my sentence i was saying since i started crossfit and she piped up and she was like team you don't even do crossfit and i was like well it's a bit harsh but yes i compared to you who does properly does cross i don't really do crossfit i dabble it well she says she dabbles but i i really do dabble in and out of crossfit workouts but the point is so i wouldn't say that i i definitely don't train crossfit like every session i'll pick and choose a few workouts during the week and we can talk about what that might look like but my experience that my body has had since starting crossfit from going from strictly body weight training and the other underlying thing that i i don't know that whether this is people are appreciating this in the world of fitness at the moment but we came from two years of really minimal movement and not walking that much or running that much maybe depending on what you did during lockdown or the coronavirus pandemic um so starting something new and then feeling as a 41 year old as i am now so i've just been i have a 41st birthday at the point of starting crossfit what the what the toll of a new exercise to me is which is pretty high intensity has taken yeah no it intrigued me well i guess the intrigued me and one of the things that i actually really liked about it was to go well let's have let's open up that conversation because i think that someone listening will the message or one of the messages that i was thinking it was encouraging was like going like i can go and do this thing over here but i can also do a bit of this over here and i can pick and choose what i want to and and be and do the things that are serving me and then the as we added that come as that conversation started off air it was like starting to become quite interesting of how you were saying your body has responded to doing that new thing and this is with all of your experience of having trained many people but also many different ways yourself and for a long time um and the age thing is probably something that i hadn't thought that we would potentially talk about but i listened to a really good podcast yesterday with led hamilton um where there's some stuff i think would be quite interesting to just on the age side of it as well to to that we can i think give us a yeah give us yeah so how i've come up before the podcast about why i started training across the box so we're not going to recover a review of that but the part of the reason was around experiencing something new i wanted just to kickstart my training a little bit i felt that off the back of lockdown um there was an area of my training that was missing which was around that conditioning component so what i wanted to do was also go and learn a bit more about the sport of crossfit because um my my training has often not been a research for just understanding more to make me a better coach so there's a whole area of fitness which was a huge part that i'd never had an exposure to and i also didn't feel like it was fair for me to have an opinion about crossfit without actually having experienced it so that it came from a place of maybe just trying to be as authentic as possible with my opinions and also coaching practice so i went down and the first thing i want to put out there is i love it right like there's some really really good stuff around it so this is not a negative on it but there are i'm still extremely selective about what type of crossfit i do what workouts i do trying to respect one what i think is sensible and intelligent programming from a strength and condition perspective but two what is also the appropriate level of programming intensity for my body so if for example there's a workout that's got quite a lot of heavy snatch in coupled with other overhead movements i'm probably not going to do that one because my shoulders just from previous dislocations and issues that i've had in the past and the hyper laxity if we say my capsule my shoulders means i find snatch a real difficult movement and it's not something that i want to do when i'm tired because there's just too much potential margin for error or the risk isn't worth the reward and so there's often so the types of workouts obviously the gymnastics ones are always going to be attractive but the thing that i did when i went into it was i get i wanted to get reacquainted with barbell work so that was a big part of my training before calisthenics and it'd be a big part of what we've done with um our strength and conditioning careers and with athletes that we were working with but i hadn't done a lot of lower body barbell based work no olympic lifting for quite a long time so i dived back into it and when you start olympic lifting you then start to realize okay if i want to get better numbers on this and i need to go and build some basic strength because you can't clean at a weight unless you can front squat it so you're going to have to go and get some front squat strength back up so i dived back into some bilateral lower body based work quite quickly and this is where the mistake is that i made and i think coaches across the world would do this because we are professionals in the industry and we understand so much about training you really don't want to let do what we do like for a perspective i would never really have advised somebody who's an athlete under my responsibility to have done what i did which was like jump straight in and just get after it like there was no real gradient exposure to the new stimulus now the other thing that's like difficult for me is because my range of motion is naturally my body moves well so i don't really ever get that tight so i don't feel restricted in range of motion i can squat like to the floor as to grass any day of the week any time and that means that i often don't get warning signs when my mobility is limited so what will happen is because the joints are pretty mobile i'll then find that what what's happened since is that because of going on that additional load new movement patterns getting after it pretty hard um just my quads just got chewed up and as a result have experienced some knee pain as a result of in starting this new stimulus now that's not crossfit it's fault and as a sense of part of from there's a lot of lower body kind of squat based movements in it it's the intensity that i went into it at you could have done anything at that intensity all of a sudden yeah yeah and what i didn't do was like i was quite focused on what was happening around my shoulders going i was like okay lots more overhead barbell based movements haven't done a while so a lot of my injury prevention prep work was targeted to the upper body yeah lower body didn't feel tight and didn't feel restricted so i didn't really do that much about it but then all of a sudden started to get knee pain and when i go now to look at the knees and go well what's going on there my quads and it band areas like there's lots of kind of restrictions in there i can still squat full through full range of motion but i'm finding that i'm feeling like some pain in some sort of movement so it's just now a process of going back at understanding like the reflective process on that is like what happened what did i do wrong what have i got to do to fix it but i'm also thrown on top of that like i don't want to be the guy who's like oh 40 years old it's a bit more difficult because i just think you tell yourself this story which is just not going to help you for the next 20 years like i've got to think like i did when i was sort of 25 30 years old in terms of just diving and get after whatever you want to do but the reality is that needs some more strategic planning because it does feel like it's harder for my body to recover than it used to yeah on top of that so this is all kind of multifaceted the things that we can pick apart i've got a 16 month old baby that doesn't sleep so the best number one recovery priority in my life would be eight hours a night of heart of high quality sleep i haven't had that for 18 months and i haven't had that since i started crossfit so now you've got this kind of this complex picture these are all the variables in play age new stimulus a underlying athletic ability which meant that i could access crossfit at quite a high level because i've done a lot of the stuff before in isolation lack of recovery time all this kind of and not focusing enough on the preparation of what i thought my body needed because my attention was elsewhere so pick all of that cacophony apart jacko as to what your thoughts are um the the one thing that i think is really beneficial to our i'd like to hold on because i think it's relevant to me as well but will be to a lot of the listeners is that like that age thing and it being a double-edged sword of being like like sometimes i i agree with you and lots of people will as well go and like there's a mind-set element to it that if i go uh it's because now i'm 40 like blah blah blah and then i tell myself this story that then plays out and and and and it's and it negatively affects me so then a lot of us a lot of us buy into that because you see someone you see some older dude you're like well he's i mean cranky i was at campsite the other day and seeing this guy not that he was doing anything but he looked about 60 and i asked him if he'd if he was retired and he was like retired i'm 82 that's like cranky good on you like he was do you know what i mean he was he was looking well um and you see so you see someone older doing something then that you think you'd like to be able to and you're like okay well it's that is um that is helping me to believe that like age isn't this thing that has to like just be definitely detrimental to me but i think then the the mistake we then can fall into is like go right yeah it's just it's it's just a mindset and i'm going to attack this like i did when i was 25 or when i was 12 or whatever it is and then that is a mistake because we are um disrespecting that aging process and the fact that you are older and as you are older you're also then more experienced so you can not make the mistakes that you used to make and the take the enthusiasm of the 25 year old to go after it and take that and do but also put that enthusiasm into your prep and your recovery so if it is a case of like oh okay when i foam roll my calves a bit more um i'm flipping ankle feels loads better or whatever or the whatever the thing is put your enthusiasm into that rather than just being trying to treat your 40 year old self as your 25 year old self like i'm the same like i just don't i know that i don't recover the same that doesn't mean i can't do the same things i'm trying to do stuff that i've never done before but i have to respect that the process you go through to make that happen might be a bit different yeah and that's not necessarily a bad thing at all yeah i think the other thing is as you talk reflecting i think you and other other people in my network community school kind of things um part of here part of our school kind of things kind of group of community is we i think about people when you're 40 you've got so much more mostly going on in your life and stresses that were way different to when you were 25 or 30 at a different level like there's again my situation is business family life kids like the stresses that come with all of that all kind of add up and i think we don't i think that that 25 year old athlete mindset of just yeah i'm just going to train like that's and because you kind of learned your training practices went through this formative years where you didn't have a huge amount of stress really most people in your life in comparison to kind of having young families and whatever else people have got going on from my personal perspective so you i think it's just you kind of you've learned how to train over those years and then all of a sudden you're trying to do the same thing with a way more like stress load or your stress book is way more full and does that kind of have an impact on your performance and recovery well for sure like if we've got athletes in a performance system who would got like doing the same thing like we basically with athletes we like just just train don't do anything else apart from train don't get a job like oftentimes it's like just don't stretch yourself too thin don't do too many media appearances because it all goes impact on recovery yeah when the type A person comes in and goes well i want to do a 60 hour work week i've got two young kids i want to be at home from my partner or my um to be a father to my kids or whatever it might be that people have got going on and you like and then i want to train like that as well and i want to do these new things and i definitely don't want this to be like i'm i'm sitting here now talking about this going if i was to do that again what would i do differently and i think that's kind of like that that's really where i want to take away to come from is what are the lessons rather than just me complaining about the fact my knees now hurt when i didn't used to but reality is it's a jaco made me laugh before and it's like if i try to do a sissy squat now i feel like my knees explode like they're not great but one two sets in like if i could take some time to warm them up then they're fine again like i can start to move and it's a process now and the cost of what i did and the whole kind of that situation i've explained is i now need to lie on the floor in the evenings before i go to bed and do some mobility work which i would never have normally had to do before not because i lack range of motion but because the tissue is chewed up and it's tight and there's a lot and it feels better when i when i do that kind of release work that self massage and practice so i think the thing for me is just when you get if you are listening to this and i don't want to make this like oh you're 40 so slow down you're 40 plus just be a bit more strategic i i feel now that my reason for training and what i want from a capacity strength movement perspective from a health perspective is now all about the next 20 years of my life the next 40 years of my life hopefully it's not about when i was like and i think it's different you know because i don't really have a comparison you know when i was 25 it was rugby rugby rugby rugby all in the sport of fitness was never a thing at that age so i see people now basically treating functional fitness and crossfit and other things like i treated rugby it was and they look amazing as a result of it that's their sport they're not rocking up with the lads on a saturday afternoon and getting smashed about on the pitch that's what i used to do um so i think it's now just thinking like well what does this next and you're not training to be in the best shape of your life anymore i don't think that you might get that like you're gonna do something which you've never done before you might look great it's not that you can't achieve that but for me if that comes at the cost of being in pain or not being able to move well then you've got the priorities wrong because you let's be honest you're on your 40 your testosterone is peaked like science will tell us that we are going to now degenerate to a point and we need now need to focus for me at least is how do you offset that to the best of your ability i want to be that 80 year old that looks 60 and moves like he's 50 you know like how do i do that climb a mountain or whatever because we've had kids late i'm when i'm when i am is 40 when she's the same age as me i'm going to be 80 if i'm still here so the experiences that i want to have when i'm 70 when she's between 30 and 40 like that's important to me so yeah it's definitely now taking that generous approach and joining a sport like crossfit at this age has been i open him my last point before i throw myself jacko to you is when i look around the gym right and sometimes in the workout i've often gone do open gym workouts which is in the same space but i'm basically doing my own thing if i'm not going to go and jump in on a class workout and they throw some mobility stuff in like shinboxes or like some hip mobility you know like sitting that 90 90 from going from side to side the stuff that you've done like loads of squatting against the wall literally let's say 10 percent of the class will be able to do it and not do it well so they do crossfit to a high level but they don't move well under different circumstances so i look in at that and go okay you are missing a piece you've got all the high intensity work but you can't do basic hip mobility drills like that's going to be a problem at some point i would say or at least if it's not a problem it's an attribute which you're going to lose there's definitely that use it or lose it so i think that's kind of yeah just think about that longer game and what that looks like is you've got time to gradually expose yourself and just you don't go from zero to hero if you've not lifted barbells for five six years in two or three weeks you don't need to arguably just yeah i don't know there's probably loads more i'm gonna i'm gonna stop talking so you can yeah no no you have a go jacko no there's there's loads in there there's loads in there there's um i sort of that depending on what you're doing it has quite a big impact on like your mindset towards it so when i was playing pro rugby i was trying to be the best rugby player i could be that was like my job and that's what i wanted to do and i wasn't thinking about how i remember choosing not to have an operation on my hand because it meant that i could play sooner than if i had an operation which would have meant that i didn't have a crap finger now for the rest of my life i made a short term decision because my mindset at that time was was short term and whether i think that is good bad or not is is not necessarily my point my point is like as i've then come away from that or i feel like at least i had a purpose in that like i was that was the thing that i was doing whereas now that there isn't a thing so it's like well and i think it's something that just happens as you get older you tend to think a little bit more about the future and you go yeah i want to be able to like i want to be able to do stuff i heard led hamilton on this podcast say he says something really good he was like when you think he was working a lot with like professional athletes and he was like when you're a professional athlete he was like train in a way and have routines that mean that when you're finished doing your sport you can go and do the things you want to do and i wish someone had told me that when i was playing because and whatever someone's thing is now just like is the thing you're doing now is it serving you right now and for the future or is it serving you just right now because whatever the thing is in the short term if it's say like you mentioned about like you know something might be it you might look the best you've ever done but however you whatever you create it's still not going to be like that when you're 70 because you're gonna be wrinkly when you're 70 or whatever the thing you're doing it's like it isn't going to stay anyway so um there's there's an element for me where it's very or it's becoming clearer and more simple in that the only way you experience this life is you have to have your body in order to go and experience this life um and so if we don't look after it it impacts your ability to do things and therefore experience um this life and you know to we're not saying that you can't go in and do things and do different things or new things like in less than two months i'm going to try and do this ring of fire ultramarathon which is 135 miles in three days i do all of my running in my bed my vivo barefoot now which is something that like i mentioned before i couldn't even run in some puma things um and so that's different that's new and that's massively challenging and there's a conversation to go like is it going to be is that actually a good thing to do for your health probably not it's probably too extreme but um i'm trying to do it in a way that um is that there's longevity in it i like being outside and exploring the natural world so like going on trail running like helps serve that and can i is that more am i more likely to be able to carry on doing that as i get older yeah but what does what does it look like as you get really old when it just looks like a slow version of it eventually it's walking but it's like oh yeah i can walk up snowden still because i used to run up it when i was 50 do you know what i mean like when you're 70 you can still walk up it it's like because it's just a an easier version of the of the same thing um i think that's one of the things that i've really valued from the experience of going into a brand new trading environment with different people trading in different ways like i think that is a really enriching thing to do to go and surprise surround yourself with other forms of fitness and training because it is definitely shines a light back on where your weaknesses are but this is where i think the the education or the self-awareness piece needs to come in of going well what's our what is important in that with for me so the the idea for me now going well i went there for a conditioning piece largely got kind of pulled into thinking about what my strength deficits might be so crossfit has got lots of bilateral movements in this all two feet on the floor at the same time that's not a massively functional crossover really for life for running for climbing mountains for that sort of stuff i want to be able to do so i don't look to crossfit classes now for my strength development for lower body because i know it's going to be very bilateral and if i do go into a crossfit workout that's got that and i'm just going to go easy because i'm not going to go and try and set any records my own training when i do anything lower body now is largely going to be either be some hip hinge stuff like deadlifts and potentially that might be involves some singular progressions but it'll all be focused around lunge-based work because it's loaded based lunge work is going to be the best transverse transfer over to life activities that i want to be able to do in the most part because you can get strong on a single leg and if anybody's ever come across might boil he will be like a hundred percent on this like split squat rather than back squat like nine like he's very kind of like passionate about that subject but you have there's a whole kind of thing around this bilateral strength deficit where but actually you get good on one leg you're going to be good on two legs or you're going to be good enough on two legs particularly in functional tasks there's obviously going to be case specifics where back squat is important but for most people you will spend more benefit being on a single leg based movements so i think it is that thing of going so now i want to keep the conditioning piece it's shine a light on where i want my lower body strength to be because that strength is going to be one of the most determining the fundamental determining factors on your life quality as an old age person can you get out of a chair can you get off the floor that is a strength issue so get strong stay strong and i think where i'm looking at now is going i bring these new stimulus is in but it comes better from a place from a place where you've got a general like rounded capacity and one of my reflections of where we were in calisthenics multiplied by the factory lockdown is it potentially came a little bit too specific very good at one particular thing and a lot of my training time went towards that but then where i'm kind of at now is going i still love calisthenics and that being the major focus on my upper body based training for all the reasons we've talked about to death but there's these other bits that i want in there as well i want to kind of have that that components and i think that that for me has been the sort of the real major positive to come out of it and i now used to go and do the hard work to address some of the things that my body is currently telling me and that will take some for that'll be frustrating and it'll take some time but unless i do anything it's not going to get better by not doing anything about it if i continue to train so i've got myself in this little situation and now what i've got to do is be proactive about getting out of it we actually answered the question about starting new things i don't know if we have i think so i think new things sort of just to summarize like new things can be can be great opportunities to learn new things are going to expose certain weaknesses that potentially need to work on so i'm going to give you the opportunity to see how other people do things that you get to learn from as well so there's all those amazing elements to it and it's a nice little challenge for yourself potentially with where the caveat is or the consideration is like what additional processes might you need to put in place to ensure that you're successful and still robust and resilient coming out of having started it it's probably where my mind is up with it yeah good good good good good conclusion i think that is it knowing yourself knowing what you're kind of what baggage do you bring to the table i knew all the things that i needed to know before i started i just chose to ignore them and there's an ego point there right i am a strength and conditioning coach of course i can do this it's like a yeah like a very very very simple calisthenics one would be like never done any handstands before started doing those handstands don't do any wrist like prep or wrist mobility and if you've got issues with your wrist you're like i'm cracking my wrist here after doing like three weeks handstands and i'm doing handstands every day but i'm loving it and and it's like yeah yeah we just consider the fact that like you just need to do there's a little bit of work to to do in the in the preparation hence why we have such a big emphasis on the movement preparation part of all the all the programs inside the school of calisthenics membership yeah no wonder we must look never done full script before going to train it three times a week oh elbow hurts like how many times have people done that before there's so many cases of that just a little just take the time new stimulus build into it play the long game we talk about that i feel we still look like these days play the long game yeah life is a long game life isn't a short game is it tim bow hopefully hopefully that's the plan that's what this is all in the pursuit of so yeah i really really really want to be old yeah i won't have the choice to be old i think that's a thing yeah right let's wrap it up so we hope that has been a little bit insightful some a little bit of just keeping things real and raw and sharing the experiences we're going through sometimes i think this particular social media world you often just see the highlights of how well everybody else is doing know that behind the front so that there are other things going on and people are facing challenges we just don't want to talk about being injured on social media because it doesn't make it look like good but the reality is we all pick these niggas up what you do with that is then the important part of i'll get yourself back to where you want to be with the training and life awesome sign us off tim bow so until next time keep exploring your physical potential with movement strength and play class dismissed