Getting Faster Without Getting Hurt

Added: 2026-05-31

[00:00:10]something to keep in mind when you're, you know, I'm going to, you know, I don't I don't know what kind of sprints I'm going to get into for today. I'm not sure how fast and stuff I'll get going, but the more rigorous the thing that you're going to do, or I should say actually the correct terminology would be more like the more intense the thing is that you're going to do, the more careful and diligent you want to be with the warm-up. So, if I was like, hey, I'm just going to go out for a 12minute mile pace jog, then maybe my warm-up is just doing this, just like just bouncing around and moving around at a 13 or 14 minute mile pace. And then maybe I go a little faster and I feel great. It's like I don't really need a warm-up. But if I'm gonna sprint, then, you know, more attention needs to be paid to warming up the arms, getting the body ready.

[00:01:04]Something I learned from uh the thinker James Smith years ago was that one of the fastest ways to get your body warmed up is actually through your arms.

[00:01:14]And I've told this to other coaches and they kind of just I don't know they they seem to not think it's a great it's great information, but I think it's some of the greatest information because what that means is when you go to the gym and you're like, you know, my knee is just not feeling great. What that means is you can go right here like this and you can start your your lower body workout like this.

[00:01:41]Like this could be your warm-up for your lower body. And I swear to you, do two or three sets of this, whatever weight. Couple sets of 10 maybe. Uh do some curls in between that. Maybe do some lateral raises after that. And boom, you're going to feel amazing. And you're going to once you start warming up the lower body, too, you're going to be like, "Oh, my knee doesn't feel that bad." So give it a try. I think you'll be shocked because sometimes it's that uh sometimes when you have pain, you just feel like kind of like almost uh you feel really limited, you know? You feel really limited. And once you get your body warm in whatever way you can get it warm, then you'll start to feel a lot better.

[00:02:42]a lot of different ways to twist and shout.

[00:02:46]We can twist where we're just rotating through here or I can try to twist and I can try to rotate against it like by moving my hips around.

[00:02:59]Right? There's like just a lot of different ways I could do this. I can go from one side to the other.

[00:03:06]I can kind of like side lunge it a little bit.

[00:03:16]You can literally just like twist or you can twist and go one shoulder low, one shoulder high.

[00:03:32]It's funny because I think that people sometimes think that these movements are [ __ ] but then these same people might be like, "Oh, you know, medball throws are great." It's like, "Isn't it the same thing? Aren't they Aren't they at least similar?" Right? I would say that this is similar. Med ball's nice because you get to get to really release into it and you get to actually throw it and not have that weight anymore, which is probably a little bit more related to sport than any lifting that we can do.

[00:04:08]Just getting the spine to move around and rotate feels amazing.

[00:04:37]If you never tried this before, you got to try it. Like do a row and leave this shoulder where it's at and kind of almost throw it forward a bit and pull like this.

[00:04:57]You try a few reps like that where you're intentionally almost turning this way instead of turning like normally we would just turn that way, right? Instead of turning that way, actually turn this way.

[00:05:14]And then you can also you can still actually move you can still actually rotate your spine.

[00:05:21]You can go here and you can still rotate your spine but try to leave the shoulder.

[00:05:30]It's impossible for me to describe the inputs that I'm getting but feels like my body is being like pulled apart.

[00:05:51]It's like common sense would have you probably pull like if I was trying to pull as hard as I could and as much weight as I could, I'd probably do something like this and boom.

[00:06:04]Yeah, I think that's probably the way I would do it. I'd have this foot forward and I'd be here and I'd go wham.

[00:06:11]But what if you wanted to feel like what if you're going for something different other than just lifting maximal weight?

[00:06:18]What if you just want like almost like tension? If I want tension, maybe I just stay here.

[00:06:32]This weight is so light. It's like ridiculous. But I just took that weight and made it made it uh like much heavier, much more challenging.

[00:06:45]And I felt it all through my obliques and lats.

[00:06:53]This ain't no Orange Theory workout, that's for sure. I'm just going to get moving on here. Super slow.

[00:07:01]Something I really want to try to work on today. It's actually the only thing I'm going to really work on today cuz I'm trying to accept this kind of mantra of really just working on one thing. So, for today going to try to really work on just bringing my foot up, bringing my foot up underneath me.

[00:07:20]Um, I basically just have to get myself to a point where I'm jumping when I'm running, when I'm sprinting, jumping, you know, jumping forward. Um, and yeah, that foot needs to come up.

[00:07:33]Not really this way so much, not really like out in front, not necessarily a high knee, but like a almost like trying to bring my foot up over my knee or bring my foot up over my other ankle.

[00:07:51]Boom. Boom. Boom.

[00:07:55]It's kind of basically pose running. For those of you that know, you know what I'm talking about. That figure four look that the runners have.

[00:08:06]So, for me, I might need to be back in here more.

[00:08:09]Like, my feet might have to kick behind me a little bit more for me to get used to this cuz my foot doesn't want it only goes up so high before it gets kicked back down.

[00:08:24]But, it's like a pull. It's like a hammy and hip flexor pull.

[00:08:37]The incline sometimes takes care of some of this for you cuz you literally have to pick your foot up.

[00:08:48]It's kind of what it's for. And the holds that those guys do, it's like a lot of hamstring work. It's brutal.

[00:09:04]So, we got the hip circle here.

[00:09:06]Chuck this guy on some monster walks.

[00:09:09]Good start.

[00:09:36]backwards really lights up the glutes.

[00:09:45]For me, I've always liked to try to keep the tension on the hip circle. So sometimes people will do it and they'll they come off tension. They get their feet too close. Get the right size, get that tension, get it stretched. And then from here, all we want to do is continue.

[00:10:02]But we don't really need to like, you know, lean way over and go all crazy and then have the foot come in too close. We want to actually like keep tons of tension on there the whole time.

[00:10:14]So, you're going to move a little bit more robotic this way, but we're trying to get like a lot of tension on those hips. And you can pick them up a little bit.

[00:10:42]Woo!

[00:10:57]That's how you build up that hip flexor.

[00:11:11]Woo.

[00:11:22]Even going slightly below the knee is nice, too. It changes everything up.

[00:11:28]Going down by the ankles even works really well, too.

[00:11:39]Once you get down to this bottom, you really try to stick it to yourself and really force those knees out. Don't let them don't let them collapse. Now, when you're down in here, you really got to pay attention to that tension. So there we're started with tension already and now micro movement.

[00:12:09]Holy [ __ ] This was shown to me by the crazy trainer, by the way.

[00:12:16]How is that to like make products and have other people show you what to do with your own product?

[00:12:20]Yeah, this kills. I've had some offensive linemen and stuff show me some movements they like to do with this.

[00:12:26]Some of them like to kind of come back in here. I think they had it up higher.

[00:12:32]I think they were here. They were doing more like this.

[00:12:36]So that offensive tackle blind side, you know, depending on what side you got to protect, trying to actually step back, but even just, you know, not not even necessarily sport related, but just shuffling back on one leg and really getting that that fires up the glute a lot. You'll find that probably be a little more comfortable to do it this way. Doing some lunges with a hip circle on. Feels pretty amazing because it like especially those of you who have a weird knee. This is going to turn on all the other muscles that you need so you're not focused on how bad your knee hurts when you go to do a lunge. You could even potentially put this here. It's going to give you more support.

[00:13:25]It's It's weird because it's almost like an assistance, but there's resistance here, too. So my butt back here is flexed as hard as possible. Something people don't think about at all, but for athleticism, you want your foot to bend a lot. You want your foot to get used to being bent a lot. For young people, it's not really much of a consideration, but as you get older and your foot doesn't go into those positions as much anymore, it's something that like you need a lot of reps with that foot really bent. So, if I put my hand back here on that ass right now, the butt is just sitting there. It's just juicy. But I don't want it just to be like juicy. I want it to be flexed. So, flexing it. And now it's almost like I It's like I have my momentum going that way.

[00:14:19]So, you could flex it as you go, or you could just keep it flexed and turned on the whole time. And you could even start to get in some of these positions that I was getting into with the with the rotation work I was doing earlier. Now I'm in here.

[00:14:38]I can work on that first step again. Get that butt turned on here as it is. Just loose flexed. Keep it flexed. Get down low to the ground.

[00:14:54]Little bit of iso work will go a long way in your training, too. So, and this doesn't even have to be your training.

[00:15:00]This could just be periodically throughout your day. If you're someone with a banged up knee, or just want to improve athleticism, you can just occasionally chat with somebody, you're not doing much, you're not doing [ __ ] all, as they say in Louisville, Kentucky. Um, then you just pop down right here.

[00:15:20]Talking to a relative, they're talking about war or some [ __ ] or gas prices.

[00:15:24]You just pop right here.

[00:15:29]30 seconds or so. Switch her up and just get a nice hold.

[00:15:36]You can try to get clo get, you know, more forward on this knee or you can try to get more upright.

[00:15:46]If you can really kind of think about trying to if you can move your body around with your torso being upright, you'll be an amazing athlete. You'll you'll never be like out of place.

[00:15:58]You'll never be like late to getting to the ball. Be less likely to get injured if you can move around and keep your torso high. If you have to be in here more, still might be a good powerful athlete, but it's going to be harder.

[00:16:12]I was watching uh my nephew the other day play some volleyball and that's such a huge factor. Like you would think that they would want to play low, but they're actually like the people that are good are up high and they don't need a lot to spring and to balance because they're like always in position.

[00:16:31]They're not like this might look like low or some athletic position, but this isn't really that low. And then maybe they suck themselves to the floor a little bit more. Um, we had uh, damn, I forgot uh, Air Duvie on our show and he pointed out the best athletes in the world can suction themselves to the ground. The best. We also had Corey Slesinger say something very similar.

[00:16:57]The best athletes in the world play with low shins. Start to add up. Start to hear it over and over again. Low shins.

[00:17:03]What's that? Oh, low shins. Boom. Low shin.

[00:17:06]Swing a baseball bat. Boom. Low shin throwing from uh third to first low shin throwing a pitch.

[00:17:17]Low shin, right? You just you see it over and over and over again. It's hard to find places where it doesn't show up.

[00:17:24]Even dunking a basketball, you might not see that low shin until you rewind enough. You got to rewind back enough because it's it's before it's before this. It's before the actual jump. It's usually the step before that that's actually pretty low. But it's not necessarily a low body. You're not just you're not just like low. Not the same as wrestling. You're not just like low.

[00:17:48]You're low. You're low, but you're like up. So you can still see and you can still watch what you're doing and track what you're doing.

[00:17:57]This is a good uh stretch right here.

[00:18:00]Just let this thing come up.

[00:18:04]You just put your foot up on a box on a step-up box.

[00:18:09]I just like I like active movement.

[00:18:12]I should probably also do some just regular stretching here and there, but I don't really do much of it. I'm getting more into it. Getting more into some of it.

[00:18:24]I'm not someone who's necessarily against it, but I just don't do much of it. But like just some I like some movement stuff though for sure.

[00:18:37]A lot of controversy over whether to stretch before you do something and all that kind of stuff and I understand a lot of that information because it's like a central nervous system driven stuff. We wouldn't stretch before powerlifting. But I think it's just kind of to be honest I think it's kind of dumb.

[00:18:56]I think it's kind of dumb to speak negatively against stuff that's fairly positive.

[00:19:01]Like the to speak negatively against cardio I think is dumb.

[00:19:07]You know, that's how fat our country is is that we have studies that show that like, you know, 40 minutes of cardio might be bad for your uh your hormones and stuff like that and it might not be the best way for weight loss or going for a run might not be the best thing for weight loss. It's like, yeah, I understand that. That's nice science, but um let's not discourage people from moving.

[00:19:33]Maybe discourage people from effing themselves up a little too much. That makes sense.

[00:19:41]But maybe rather than preach against it, maybe teach them.

[00:19:45]And then maybe they'll come to their own realizations of like, oh, maybe I should turn those those uh five mile jogs that I like to do and I'm still fat. Maybe I should turn them into some runwalks or something.

[00:19:58]Let people come to their own conclusions.

[00:20:01]So, I got the mirror set up just so I can see myself and critique as I go.

[00:20:07]Usually my best warmup is like five and five. Five on the incline, five on the speed. It's usually pretty comfortable.

[00:20:17]probably maybe do about eight about eight runs and three or four of them be shorter and three or four of them be a little bit longer. It's always good to make sure your feet are good. Make sure your Achilles is good.

[00:20:31]For those of you out there with like calf and lower leg issues, you know, maybe just think about a little bit of this kind of stuff every day and maybe over time maturing into maybe trying to like land more on one foot, but maybe you still have the other one close by. A little protection, then maybe you kind of wean yourself into this. And same thing here. You just think about when you're running, how much of this you need.

[00:20:58]You know, how much how much lift are you really going to get when you're doing your 8 to 10 minute mile pace? It's probably not a lot. So, you probably don't need anything crazy, but you don't want anything to hurt.

[00:21:14]Something I've been kind of messing with even just on some walks is to just one, two, three. One, two, three. One, two, three. One, two, three. One, two, three.

[00:21:27]One, two, three.

[00:21:30]Just kind of start turning into almost what looks like a drill of some sort, right?

[00:21:42]If you can handle this, if you can handle slamming your foot down, you'll be able to handle whatever you're doing for your runs. A lot of times when you do slam your foot down, try to pull your toes up. You're trying to pull your toes upward.

[00:22:14]which might seem weird because you're thinking I want to push off my calf and you kind of do but you also want that Achilles to be long.

[00:22:30]So you're trying to pull pull the toes towards your knees, pull the toes towards your shins. And I don't have a a ton of movement through here. Like some people are really good with moving their feet around, but for me it just looks like this if I'm doing these like little bounce drills and if I'm doing like something where I want to but for me the skip like it's down. It's me pushing into the ground that's forcing me upward.

[00:23:06]It's not me trying to jump.

[00:23:09]And the same thing with sprinting that I need to try to keep in mind. It's kind of like it's kind of like powerlifting. Like in powerlifting, um I wouldn't there's not really a lot of sets and reps that I can think of where I was trying to be strong.

[00:23:29]I was trying to execute I was trying to execute the lift properly.

[00:23:35]the uh former uh the former Tampa Bay Buccaneers coach uh who had like the most losing seasons in a row. I think they were one of the first teams to go 0 and4 and they said, "Hey coach, what do you think of the execution of your team?"

[00:23:55]And he said, "I'm in favor of it."

[00:23:57]That's one of my favorite lines ever.

[00:24:00]Anyway, the execution, the excellent of execution, like Brett the Hitman Hart, one of my favorite pro wrestlers of all time. You want to try to execute excellently.

[00:24:10]You want to try to have your reps be maybe your reps can't be great right now. Maybe it can only be like like good. So, I don't want you to not start because your reps aren't perfect and they're not like in sync or whatever.

[00:24:24]Uh, but make them as good as you can and learn. you know, if you're someone that's trying to sprint, um, don't try to be fast for now. Don't try to be fast. Maybe down the road, maybe you can think more speed, speed, speed, fast, fast, fast, fast. And, and get that all ingrained in the central nervous system. I'm a big believer in all that. And I think that is important.

[00:24:43]And eventually, you are going to race other people. So, you have to think like, I'm faster than that guy. I'm faster than that girl. I know I am.

[00:24:51]You're going to need that at some point.

[00:24:53]Um, I think jiu-jitsu athletes and stuff might agree as well. boxers and so on.

[00:24:59]You know, you hear that sometimes in a boxing match sometimes like I think he's looking for the knockout and he just can't find it. It's because he only finds it when he's not looking for it.

[00:25:09]That magic kick from Anderson Silver, that magic punch from a Bones Jones or that magic, you know, finish by a Mike Tyson. You know, remember Mike Tyson when he fought Buster Douglas, he was kind of just waiting for that one that one shot that he was able to get on Buster Douglas. And he got one, but it wasn't enough to keep Buster Douglas down for long enough. He did knock him down, but he didn't knock him out.

[00:25:32]That's a different topic for another day. Thinking that you won something when you didn't. Having somebody else get back up and keep fighting, that's got to be hard to deal with. Anyway, so push on these. I try to push down to get the release up and it feels like I feel like I'm going much higher than I was a while ago.

[00:26:12]There we go.

[00:26:14]We'll go up we'll go up uh a mile and a half. Something that's felt really good for me recently. I'm not sure what you guys can see or tell uh from my running, but what I'm feeling is I feel like my upper body and my lower body are able to work in concert. Um, but also like they're able to go in like opposite directions now. Whereas before it felt like if I was to pull my left shoulder back, it felt like my whole body had to go this way. And if I pulled my right shoulder back, felt like my whole body had to go that way. Well, now it feels like my run my legs and my arms can be a little bit more like independent of each other. And I can feel this around my spine. I can feel this like uh twisting occurring. And it feels really really good. So hopefully that continues.

[00:27:10]All right. So the intent is to pull. The intent is to pull pull pull pull pull my feet up under my butt.

[00:27:22]See how much of that we can get.

[00:27:36]Five on the incline, 6.5 on the speed to go up a mile per hour.

[00:27:42]We'll bring this guy up.

[00:27:48]Seven looks good. Seven and seven. One thing, you know, some big advantages to the treadmill, one of the biggest ones being just like you can get on and off of it pretty quick. You get on it and you have to get to that speed right away. You just hop right off. Whereas like on the track, on the track I'm doing similar stuff sometimes, but it's it doesn't feel the same. It feels different. And and it's nice to have that contrast cuz I think I'm going to need both.

[00:28:18]Um the track is definitely longer. Like what I'm doing on the track is definitely longer. Even though I'm doing like I'll do 20 meters, I'll do kind of modest 20 meters faster and I do 20 meters uh faster than that. And I got other ones where I I do all kinds of different stuff that involves speed play, playing around with how fast I'm going on here. It's normally like, oh, you just warm up and then it's just like almost like how fast can you go kind of thing. Even though I'm not maxing out my speeds on here, to be clear, um, but for me to go, you know, 10 miles an hour or so on the treadmill, for me, for now, it's still kind of a lot for me to do that on the track, I feel great. I feel safe, feels easy, feels simple. But I think I'll need a little bit of both. the treadmill uh poses a lot of great um things that will be nice to bring into my actual sprinting such as cycling that foot back up on on the uh the more the incline is the more I got to keep bringing that foot up. So, it's something I think the two together probably this about once a week, the track two times a week or so.

[00:29:38]Recently, I've been to the track three times a week, which has been feeling really good. Um, everything's medium. I should point that out.

[00:29:47]Everything's like every once in a while I I'll end up going like a little faster or something like that. Every once in a while I'll blow my lungs out a little bit, but for the most part, the intensity is pretty medium. And the reason why I bring that up to you is that if you were to try to go to the track three times a week, um you're going to probably just it's going to just kill you probably.

[00:30:12]So only go to the track like once or twice a week if you're going to work pretty hard every time you go there or if your intensity is going to be high.

[00:30:19]If you're new to it, maybe go like twice a week and have the intensity be low until you get used to it and then you can bring the intensity more. It's like a medium range.

[00:30:45]Woo!

[00:30:47]Cranking her up.

[00:31:06]going to gify this the same way that I gamified powerlifting. So, if I need to weigh 190 for this, then that's just what it's going to take. Um, I will compete sometime in the next 12 months or so.

[00:31:25]Not sure at what yet. 200, 400, some sort of track meet of some kind. But yeah, the goal is to go and just run and get exposed to it.

[00:31:37]My concern with doing like a 100 meter would be that I'd really want to like race everybody else. And I really don't want to pay too much attention to that in the beginning.

[00:31:47]Um I yeah, I just want my focus to try to be on like what I'm able to do.

[00:31:57]And I'm sure a lot of jiu-jitsu athletes probably face that when they go and do their first fight. They're like they they don't have that choice to like not compete against the other person, right?

[00:32:09]I feel like if I was do a 100, I feel like I would try to race other people and then maybe put myself in a more compromised position. Whereas 200, 400, I could be like, it's a little bit longer of a race. And if I get beat, I'm not, you know what I'm saying? Like the steps are going to be closer. No matter how slow you are in 100, the steps that you get beat by are going to be closer uh than the steps that you might get beat by in a longer race. Anyway, uh no goals for times or anything like that yet.

[00:32:41]Um since I don't really know I I don't really have a good basis of what I can even do.

[00:32:48]Uh but yeah, and like I said, uh the goal or not the goal necessarily, but I will just like weigh whatever I need to weigh for me. And I heard some people say, "Oh, you know, this guy's, you know, this weight or that's that's for them. That's for other people." Yeah, there's plenty of people that weigh 230 and 240 that run very fast. Uh when I was younger at this weight or maybe 210 or so, um I was pretty fast as well. But for me, for where I'm at right now, and for my strength level right now, I feel like it's important for me to get lighter. I weigh about 215, 220, depending on the time of day.

[00:33:28]And I've had it to where I've been around 215, 210, but it's been really hard to maintain. And so I'll have you guys follow along. I'll try to put the pressure on to like really drop the weight. But it's been it's been it's been challenging. It's been a little bit more challenging than well, it's been a lot more challenging than waiting 330 than getting to 300.

[00:33:50]Um, but even getting from 300 to like 270 and 250 down to 240 and 240 down to 230 and so on, uh, it just keeps getting a little bit more difficult.

[00:34:00]Um, and I'm somebody that, um, I am strict with my nutrition. I do really well with it, but I also I'm not a Tupperware guy. I don't measure or weigh anything. And I'm I'm to a point where it's like, well, that's the next that's the only next step that you got left is to weigh and measure everything. Um, I guess I would do that if I had to, but I still am trying to avoid that. So, I'm trying just to lose weight uh via what I'm doing right now. And we'll just see. We'll see how it goes.

[00:34:34]Um, I feel like I am losing weight, but I feel like it's like the slowest process ever.

[00:34:41]And uh some of it's not a mystery.

[00:34:43]Sometimes I do mess up on my food.

[00:34:45]Sometimes I eat a little bit more uh later in the day. I need to frontload the beginning of my day probably with more nutrition so that happens less. But some days with with the best intentions I do that and then I still eat quite a bit later on in the day. So couple things to sort out, couple things to switch around and to move around and um should be able to get things going in the right direction.

[00:35:20]Woo! Speed's at 9.5. Incline's at six.

[00:35:26]Maybe go sharper on the incline. A little slower on the speed.

[00:35:33]See how that feels.

[00:35:36]It is a It is quite a bit on the hamstrings.

[00:35:40]you know, just this like hill and trying to haul ass uphill.

[00:35:44]It's uh it feels good, but it's it's a lot. It's a good it's a good strong input every single time.

[00:35:57]So, this next one I'll do I'll see if I can pick the feet up even better. Um I am trying to do it while I'm on there, but sometimes when you're doing something for a quick burst, you kind of forget.

[00:36:08]That's why I lowered the speed a little bit.

[00:36:16]If you want to be able to do something right, probably going to have to slow it down.

[00:36:22]You got to have the ability to kind of slow down when you're going fast.

[00:36:27]like uh I think it's uh John Wooden I forget the exact quote but it's something along the lines of like be quick but be accurate.

[00:36:41]You know what I mean? Like he wants you to Yeah. Like I want you to be fast but I don't want you to mess up. Um sometimes I think in the military I think they say uh smooth is fast, right? Right? If you have the ability to aim your gun smoothly at the target and then pull the trigger at the right time, probably going to be a lot better than you shaking and doing something maybe faster. Maybe you did it a second faster, but maybe you were way less accurate with what you were trying to do. So, it's definitely something on the track.

[00:37:13]It's easy. It's getting easier and easier for me to think of that because I can I can like feel it. I can feel it in my body. I could I can um feel myself just being like looser and and being it being easier.

[00:37:28]And pick up the feet. Pick up the feet.

[00:37:31]I got to move my arms a little bit more, too. So, one queue at a time. We'll work on picking up the feet.

[00:37:52]I'm loving that. That's feeling amazing.

[00:37:56]Really feeling like a good input. Been a little bit since I've been on the treadmill. Uh because I've been out on the track. Really working on today is super windy. So I wanted to get away from the track for today. I mean, it's like in Dixon here, there was like I think last couple days 30 40 mph winds, 50 mph winds. It's been pretty nuts. Um, and I was on the track the other day running against the wind and I was like, this is the last thing I need.

[00:38:28]But, you know, getting to the track, it's something I would advise all of you that are trying to get good at something like do your best to actually do the thing and try not to really avoid it. You know, like go and, you know, you want to powerlift and try to go to the powerlifting gym. You want to learn how to box and do some MMA, then go go to the gym. That's going to be a little harder. where there's maybe a little bit better people, right?

[00:39:01]It's not easy, but just, you know, it'll get easier.

[00:39:07]It'll get it'll get easier every single time. Every single time that you go to do it, it will get easier. And remember that remember why you're doing some of this stuff.

[00:39:18]We're all doing this stuff because we ain't got anything better to do.

[00:39:22]You always think that you have better stuff to do. You always think going home, snuggling with your wife or your baby or your kids or your dog or your cat or whatever, you always think that'll be better, but it's only better when you're better.

[00:39:36]Like, it will continually get better when you're better. The better that you can kind of make yourself and the better that you can prepare yourself for every day and the better that you can feel about yourself, the better everything else will be. If you feel good and great about yourself and comfortable about yourself and you just sort of exhausted yourself for the day, too, that's a good feeling. Not exhausted yourself so much that you can't talk to anybody and can't help anybody else out. But I did a podcast like two days ago or so with uh Tate Fletcher and Keith Jardine and those guys are amazing. We had such a great conversation. But afterwards, I went and did my sprints. And it's funny cuz I sat in my car for a few minutes and I was like I I really just didn't want to do it. I just wanted to like go home. We had a great podcast, but sometimes talking and doing stuff for the camera and stuff. Takes a little bit off the top, you know? It's not like it's not like digging ditches for a living. It's not like having a real job like some of you guys do. Um but it's something. And it just puts you in a mental state where sometimes you don't want to do something like that.

[00:40:48]And I just I got thinking about it for a minute in my car and I'm like, well, why don't I just wait a few minutes? Why don't just like hang out here? So, I hung out, messed around on my phone for a few minutes, listened to some music, got out of my car, went on a walk, called up a good friend who was having an issue with something and uh gave him some advice. I felt better in in having conversation with him and helping him out of a rut. And I was like, "All right, now I feel ready to go." And I probably walked for like an hour. I was probably in my car for an extra 10 minutes or so. I probably walked for like an hour. I realize not everyone has all this time to do all these things, but this this was on the weekend. And so maybe you have time on the weekend to to do this sometimes. But like I think sometimes we think that what we're about to go do has to be done like right away.

[00:41:34]And I think that every time we think about doing that workout or doing that thing that we think to ourselves, it has to be perfect or it has to be really hard or it has to be really brutal. And I don't think any of those things are necessarily true. Every once in a while, yes, there is an urgency to it because you have an appointment, you have to be somewhere at a very particular time, right? There's those factors and you might miss your window of time, but um I think that you can at least convince yourself to do something. And so, let's say hypothetically that I didn't want to sprint at all that day.

[00:42:06]Well, at least I got in a lot of walking. I got on the phone with a good friend and made another, you know, great connection uh with somebody and helped somebody out, right? So, it's like all those other things happened. So, just don't always like, you know, put so much pressure on yourself. Don't always rush yourself into things. Try to give yourself the time. And if you need a couple minutes in between transitioning from going if you're if you're coming home from work and you're deciding should I go home or should I go to the gym? Go to the gym every single time.

[00:42:37]Just go to the gym. Just go or to the track or to the jiu-jitsu training that you planned on doing. Just go and do that. But also realize you don't have to like just do it at the drop of a hat. like give yourself a little bit of time to maybe transition into it.

[00:42:55]Maybe when you're going to jiu-jitsu, maybe you can, you know, leave 10, 15 minutes early so you can walk around the block a couple times, get your mind right before you go in there. That kind of stuff. Um, and and lastly, I'll finish on this. Nostalgia is like one of the most powerful things that there is.

[00:43:11]I've said this so many times. I don't know if people are listening.

[00:43:16]Watch a Bo Jackson video. Watch a Mike Tyson video. whatever's from your era.

[00:43:20]Listen to some music that you love. You love the Rolling Stones, you love Metallica, you love uh Jay-Z, you love whoever the hell it is that you love.

[00:43:28]Whatever. You know, I listen to a lot of Ice Cube. I listen to a lot of You guys know what I listen to. I listen to a lot of different stuff, right?

[00:43:40]That stuff will get you so fired up.

[00:43:41]That nostalgia will get you really fired up. So, that's always a good tool to have in your back pocket. Strength is never weakness. Weakness is never strength. Catch you guys later.