The Mindset Forge
In Season Five, The Mindset Forge focuses on helping men between 40 - 60 years old maximized this chapter of life by building strength, discipline, purpose and a proactive mindset.
During Season's one through four, you will fantastic content focused mainly on successful athletes and performing artists who've learned how to show up for the big moments of sports, performance and life.
The Mindset Forge
Crafting a Winning Fitness Formula: Expert Advice on Building Muscle and Eating Well with James DeLacey
Unlock the secrets to a stronger, healthier you as we sit down with James DeLacey, the mind behind Lift Big Eat Big, and dissect the powerful bond between muscle-building and meal-munching. James, a highly experienced strength and conditioning coach, shares his treasure trove of knowledge from working with top-tier rugby teams to pioneering online fitness coaching. Get ready to shift your workouts into high gear and fine-tune your diet as we delve into a holistic approach to physical prowess, where lifting heavier and eating heartier go hand in hand.
This episode is a goldmine of do's and don'ts in the quest for peak performance. From common strength training blunders to the nuanced art of balancing intensity with recovery, we provide a roadmap to avoid the pitfalls of overtraining and underfueling. Discover how to tailor your fitness regimen and nutrition, especially as you age, with James's expert insights on everything from protein-packed diets to modifying classic exercises for sustained progress and injury prevention. Our conversation is a fitness aficionado's dream, brimming with strategies to keep you on track towards your strength goals.
We wrap up our enlightening chat with a deep dive into the mechanics of muscle physiology and the transformative power of mobility training. Learn how to maximize your range of motion and why a simple, expert-led approach to diet and exercise trumps the allure of fad trends. James's wisdom and the DeLacy family's approach to a well-rounded, healthy lifestyle will empower you to navigate the fitness landscape with confidence. So, lace up those trainers and prepare to be inspired to lift big, eat big, and live even bigger.
For more info on James and Mona's programs, check out, http://Liftbigeatbig.com
Check out Mona De Lacey's episode here:
https://podcasts.apple.com/us/podcast/the-mindset-forge/id1535891737?i=1000622242486
Email: Barton@bartonguybryan.com
Website: http://bartonguybryan.com
Use this link to get a 30 minute discovery call scheduled with Barton regarding the Team Bryan Wellness Concierge Fitness Program
https://calendly.com/bartbryan/conciergecoachingcall
My 3 Top Episodes of the first 100:
7 Essentials to Building Muscle after 40
3x Olympic Gold Medalist Brendan Hansen
MMA Strength and Conditioning Coach Phil Daru
You're listening to the Mindset Forged Podcast and Barton Bryan, your host. Today I've got an awesome interview with James DeLacy, a strength conditioning coach here in Austin, texas, and a friend of mine. He's popping on here in just a few seconds, but just really excited about this conversation all about strength and nutrition because this man and his website his wife and him worked with athletes and just regular people, but specifically liftbigeatbigcom. What a great segue to knowing what you're going to get when you're working with somebody like James and his programs. And really one of my key components to anything related to fitness is you've got to think about nutrition and fitness, strength and nutrition. We can't eat like a mouse and train like a gorilla Not going to work. Anyway, he just popped on here, james. So glad to have you here, man. You sound great there. Everything good on your front.
Speaker 2:Yeah, I'm all good. I'm a serial podcaster, so I use Riverside multiple times a week. So, I've got everything set up.
Speaker 1:Let's go First of all, how's the young child? You had a baby last time I saw you and your wife, but now I'm sure you're one years old.
Speaker 2:She is one and a couple of weeks. We're actually expecting a second baby now, at the end of the year.
Speaker 1:Congratulations. Yeah, thank you.
Speaker 2:So when you?
Speaker 1:start teaching your baby deadlifts now and clean and snatch like you know, like that stuff, like yeah, you got to start early.
Speaker 2:Yep, she's in the gym with us every time we train. She actually bought her a little kid's like barbell and foam plates and stuff, so she has that in the house too. So we're starting as soon as she's walking.
Speaker 1:I think I feel like hanging from a pull up bar, just like getting them, getting that grip strength up right early, early and they have such like primal instincts to hold their body weight.
Speaker 2:So I think that she started gymnastics class last week, so it's like a little gymnastic stuff, so she's learning a little different things there.
Speaker 1:That's fantastic.
Speaker 2:Yeah.
Speaker 1:All right, James, give me a quick just overview of your background, a little kind of where you come to fitness from and why you're so passionate about it.
Speaker 2:Yeah, I'll give you the short version, or try to at least Right. Went to university, got my master's in sport and exercise science, graduated in 2014 with that, but through that time basically being an athlete and coaching. So my first day of a job was coaching. It was actually coaching tennis at my local tennis club when I was like 13 years old. It's my first job. Pretty much coaches really be my only job throughout my life. So it was kind of through the end of that for about 10 years as well, like part time. I was doing other things coached a various other teams of strength conditioning.
Speaker 2:Started in professional rugby league. That was kind of like my first little foray into the professional side. So anyone's not familiar, rugby league and rugby union similar sports, slightly different, but the big down on this in New Zealand the Southern Hemisphere is actually just the big rugby league Vegas double headed. That was on last weekend, like they brought that around over to Vegas and so did that. Then worked in Romania in 2015 with the professional rugby team Full time there, kate, that was a shit show. Came back to New Zealand soon after that work with our New Zealand women's rugby league team. So that is music versus Australia and some other international teams there.
Speaker 2:Various things Then moved to Austin, texas, where I am now working with the professional rugby team that was here in the major league rugby, and then went back to Romania and end of 2018 to work with the Romanian national team for the World Cup and then their seventh team to qualify for the Olympics. Then COVID hit 2020 back home to New Zealand and then just moved everything online and I've just been online ever since, as you mentioned in your intro Lift Big, eat Big, one of the companies there sweet science of fighting, which focuses on combat sports and combat athletes, physical preparation. So I've kind of married the, married the online stuff that I've learned with marketing and whatnot, and then, with the strength conditioning side, brought it all together. That's what I'm doing now.
Speaker 1:I love it, man, that's so great. And you're, are you from New Zealand? Yep, I want to raise. So I mean, you're coming from the tradition of like I know a little bit about this, so I'm talking about the all blacks for about five seconds and then I'll know nothing more than that. So for those of you don't know who the all blacks are, this is a New Zealand rugby team. Right, that was like. They're kind of considered like the greatest Colt you know people think about, like the wooden John, wooden culture of UCLA, or or Steve Kerr or Papa bitch, or you know you name some great you know coach and and organization that seems to win. So the all blacks were that for international rugby, yeah.
Speaker 2:Well, I think that I think they're the most winning, winningest team in the world.
Speaker 1:Yes, yeah, I mean, that's that sounds right. Give me just one thing that, like you understand about the all blacks culture of winning that you learned, or maybe that you will utilize in your own life.
Speaker 2:Damn, I don't know Cause I haven't been involved in that camp because there's mainly been rugby league in New Zealand. So I can't say I know people often talk about like it. There's no hierarchy as such in terms of, for example, you see, in a lot of professional soccer you know prima donnas, right, guys that don't carry their own bags, they kind of wait and everything is done for them, and especially with the rugby culture like players and stuff will take everything. So when you get off the bus, the teams always helping get the bags off the bus, the teams always helping clean the locker room, all that kind of stuff. So everyone's kind of on an equal playing field. There's no one that just sits there and gets everything done for them, and that's. That's a real rugby thing, I think as well. But it's definitely a culture that's in New Zealand too.
Speaker 1:Yeah, from the personal trainer standpoint, there are, like there's, more than two types of clients. But there is the client who, like wants you to lift the dumbbell and put them on their legs so they can do chest press or whatever. And then there's a client that just will not let you and wants to do that first because you know they feel like that's their job, like like I'm supposed to be able to lift the weight onto my thighs and then put it onto my shoulders or whatever. I just think that's. It's funny when I start, when I start working with a new client and it's like you just kind of like see it really early, like where it's like, oh, they want me to put the dumbbells on their knees.
Speaker 2:That's what they're paying you for right.
Speaker 1:I guess this is like kind of awesome. This is awesome. I had a one guy who's like he's probably in his seventies now. We started training when he was like 60 and he would never let me help him up. He would never let me pick up a weight, like I basically just told him what to do but he wanted to move everything and you know I just love that. It was so old school and that mindset of like this is my work. You know I'm paying you to be here to tell me what to do. I'm not paying you to lift the weight for me or help me up or make me feel old or whatever. You know his psyche was telling him was the reason.
Speaker 2:But they're probably the most successful too, right.
Speaker 1:Very successful, still still crushing it at like 72 years old. Anyway, let's go into. So. I interview a lot of people that are obviously in the fitness industry. My space and my niche is really men, 40 to 60. These aren't MMA fighters, these aren't rugby guys. These are men who really want to live their best life, stay healthy, get strong, lose weight. This chapter is tough. Right, we know You're younger than I am, but I just literally turned 49 yesterday.
Speaker 2:Oh, yes, happy birthday.
Speaker 1:I did see that, thank you, yeah. Yeah, I was like it was weird, like I mean not that 49 is a weird number, but just like a birthday passes and you're like hmm what's this?
Speaker 1:now, you know, and of course, the first thing I do, I went to the gym. I was like I got to work out, I got to be, I got to make sure I'm still strong, right, but anyway, so that but I'm speaking to that, those people by age or you know, slightly older or younger that that are just looking for ideas, concepts, motivation, more so discipline, I think, is the is the key takeaway. But let's go into strength and nutrition and how you really train people. Obviously, you have a lot of the, you know the more specialized training programs on your website, but you also have, like, build strength, build muscle, like you know, kind of the foundational stuff. So let's stay there for the purpose of my listeners. What is the biggest mistake people make, whether they start with you or or or just in general, when they say, start trying to get healthy and strong? What are some things that you feel like, man, if somebody could just understand this, that would be there's so many.
Speaker 1:I'm just. This is like what's the first thing that pops?
Speaker 2:up.
Speaker 1:Because I mean, yeah, we could. We could spend the whole hour talking about the first.
Speaker 2:Is I'm going to start boring and I can go into maybe more less boring, but consistency is is number one. People think they can just come in. I'm going to do three months or six months of muscle building but it's like man, you see, the people, the people you're looking up to, they've been doing it for 10 plus years and they have their muscle and it takes time. And consistency is not just consistency of training for a length of time, it's also consistency in your training program, because people will program. I mean, I'm a serial program, hop life, I have training ADHD to the max, but the fundamentals of what I'm doing are always there. You know, always do some form of low body strength, upper body strength, whatever it is. But if I'm doing it something else, it might be an addition or maybe some of the accessory stuff might change. So if you have the core concepts in there, you're going to be okay, but your consistency is a big one around strength and muscle building.
Speaker 2:Obviously, if we've got nutrition side, it's never eating enough or eating enough protein, which becomes as very common, especially among females, but just generally not getting that point. Eight to one gram per pound of body weight of protein per day, and it can be tough if you're not used to eating like that. So there's something that takes some time More stuff around training off the top of my head. Often it's not training hard enough and yeah, it sounds cliche, it doesn't mean like drilling yourself to the ground every session, but you've got to at least exert some effort and training and not kind of just go around to different machines and do a bunch of a few reps here, a few reps there and maybe get a little sweat going and then just having a plan and doing all that and having a way to progress, even if it's just writing down the weight you did that week and the number of reps so you can see next week.
Speaker 2:Okay, I'll do the same. I'm not feeling that good. Oh, that feels really easy. I'll go up and then noting down your progression. You don't like. You'll see a lot of people who even a start strength training. You don't have to have the most crazy scientific periodized training program.
Speaker 1:Most people started just training damn hard and they get results just doing, doing the things that they see and you can easily do that If you're making your body do stuff it doesn't like to do, it's going to adapt generally to that, to that stimulus. You know, and I think the the interesting thing, and you know, as I, when you train people in person, you really see. One thing I really see often is like people will tell me, oh, I can't do another one. And I'm watching, like you know, like you you're talking about. I've trained my entire life.
Speaker 1:I know when somebody is close to failure and when they just are uncomfortable because it's hard right.
Speaker 1:And I might see a client who's five away from true failure and they'll just be like no, that's it, I can't do it anymore. And I'm like you. Like you know, you start to realize that, like so much of what we're trying to help you know the person with is actually like understanding what their true failure is because, again, if they keep quitting five away from failure, their body is not going to continue to get stronger, it's, it's going to be very comfortable stopping at that point. And therefore, you know they talk about like rate of perceived exertion and which is kind of like if a 10 out of 10 is going to failure, nine out of 10, you might have one extra rep in the tank or eight out of 10s, two extra reps. But the general, you know kind of science these days and the studies are saying you've got to get eight out of 10, seven. I mean there was probably some science that says seven out of 10 is okay. Yeah For a big compounds and stuff.
Speaker 2:You can go seven, eight and then if you have isolation, you typically want to get a little closer to the eight nine. You can go to failure. It's not necessary. But, as you mentioned, they're like people who stop while short. It's a trained skill to be able to push that far too. Because that's why, like that's why a lot of beginners typically can train more often, because you just literally can't output, you can't even get there, you can't even get to real, true failure as a beginner, just because you haven't trained yourself to get there. So that's the big of why beginners can typically handle a little more training. But then as you learn to be able to get there, your training just becomes more effective.
Speaker 1:Well, listen, let's talk about compound lifts versus.
Speaker 2:Like my dog, I have a dog and he is my, my.
Speaker 1:I have a lady here helping, helping us clean her house, so he's hearing that and all right, buddy, we'll cut this part, but anyway.
Speaker 2:So let's talk about compound lifts and oh, shoot, took your camera with him too.
Speaker 1:He is. This is not good. All right, let's see if we can kind of read reposition here. All right, yeah, all right, you got to stay off the cord, buddy. There we go, truz again.
Speaker 1:All right. So let's say someone is going, you know, pretty close to failure. They kind of figured out what their body is capable of doing and they've got tracking. They're doing this, they're getting, you know, in that eight, nine RPE. There's something called like systemic fatigue or neuro fatigue that I don't think a lot of people are very aware of.
Speaker 1:This is probably something that that, you know, people like us might talk about or we might talk to our clients about. But, like I think this is a really important thing to understand. You mentioned it with, you know, concentration or isolation exercises, like a bicep curl or something like that, or a lateral raise, you can get pretty close to failure. You're not going to create systemic fatigue. You can recover. You can do multiple sets of it or multiple days of it. But if someone is doing heavy squats, heavy deadlifts, even like a heavy bench press, where they're getting close to one to five reps, where they're close to failure, talk about that, understanding the need for systemic recovery and how to think about that, versus just like, hey, I'm in the gym doing machines only getting a little pump going, or I'm doing more bodybuilding stuff, where it's higher reps and more isolation, I think the easiest way to look at it is just the number of muscles being used.
Speaker 2:That's just the easiest way to conceptualize it. If you're using a lot of muscles, for example in a squat, you're using your entire leg muscles, large muscles, quads, glutes you're supporting the load with your back, your upper body's involved, plus you're having to try to breathe with load on you, and then you're doing a lot of reps close to failure or to failure. It's going to take you longer to recover. Then, obviously, with isolation, you're typically training a single joint movement bicep curls, lying leg curls, etc. You're using essentially one, maybe two muscle groups within that and it's just easier to recover from. So you can basically beat those exercises to a pulp, more so than you can. If you're doing a shit ton of compound exercises, then what you're going to take it on to recover. So that's just something to be aware of and train. I think, especially with your demographic, you're talking to like four, like maybe the older slightly I'm not going to say old slightly- slightly older Population you've got impaired recovery, not impaired you have longer recovery times, typically, I will say as well.
Speaker 2:If you go down the nutrition route as well, you have the idea of sarcopenia, which is like almost like protein resistance, so you typically need to eat more protein than someone younger to see the same muscle growth again. So that's just something to be aware of. Typically, but even in that population, if you push too hard a lot, it's going to be a lot harder to train more often. And instead of training once a week and then recovering for the rest of the week, you're better off giving the body the stimulus two, three, four times a week, if you can.
Speaker 1:Yeah, yeah, this is definitely a challenge and I've noticed over the last five years, from 44 to 49, I could train six days a week, four, five years ago pretty well with squats and compound movements, whereas nowadays I'm like if I'm doing heavy squats or something that's really like take some axial fatigue, I'm definitely bringing the total volume down on that day taking a rest day than it before. But yeah, but I started, just I factor that stuff in and I try to. I try to when I'm training clients three, four days a week. You know I've got a couple of clients that are really, you know, my age but are really pushing the weight and wanting to like, get strong.
Speaker 1:You know I'm definitely looking at okay, what do we do on a Monday? Where's the rest happening? Which joints are being, you know, used over and over? So because you have, you know again, you can. You can have all the right intentions, you know, be at the gym more than than most people and yet you know the results kind of slow down because either you're not recovering, you're not, you don't have protein, you're not, you know, sleeping well enough, or or you're just beating your body up a little bit too much.
Speaker 2:Yeah, that's where consistency comes in, too right when I mentioned the beginning, because if you're going, people come in new training programs very motivated, very excited the first few days they go hard and then you start to feel the aches and pains and you did your training, effective training goes down because you can't do certain movements, you can't push them as hard. Then it just becomes the cycle eventually where you fade out. Then you have to start again once you've kind of recovered from whatever's happening. So, having that consistency where you don't need to push every single session, you know, start, start three reps short from failure, if you can get an idea where that is for a couple of weeks, then you might do a week where you're going to rip short of failure. You might even need to go one short of failure, depending on how your body is. You can just cycle through that over and over again.
Speaker 1:Right, yeah, again like that idea of like this is, and again, this is one of those challenges. Like you see these you know whether it's pumping iron from 1975, and you see these guys just like, oh like, just screaming and going to like absolute failure, with even, maybe even like some assisted reps, past failure and all this and the imagining this is how it needs to get done, or maybe that's what you did in your 20s, yeah, and we're successful, but you, you start trying to do that in your 40s and 50s and, and that's where the nagging injuries, or the, or the, just the, the, you're just pushing too hard and then your body doesn't need that to still, you know, effectively have results.
Speaker 2:For sure, and it's a funny thing because you'll always look back at the past and what you used to do and you'll try to compare what you're doing now to what you used to do and then, yeah, if you start going down that road, it's only bad thing. Only bad things can happen.
Speaker 1:Yeah, I was like man, I remember when I was 23, and I could bench, bubble, blah, and then you go in there and you put that on and you're like, oh, my rotator cuff, exactly, exactly, yeah, for a while I just wouldn't let my clients bench.
Speaker 1:I was just like we're all doing incline. First, you know, because I was just I was having too many clients with, like you know, just ending up with some sort of rotator cuff because they were, you know, posture issues, tension, weakness and the rotator cuff and upper back and they wanted to bench and I was letting them do it. And then I was like, eh, not worth it, because then they'd be three months with, like you know, pt and and so I just, I mean, and it's been awesome, I actually, you know, ramping somebody up to, you know, with, you know, with incline first and even some cables, you know, just to help them kind of get more activation in the muscles and in the, and then getting into like flat bench or flat dumbbells. You know, once they're like, they're already conditioned versus starting deconditioned, and going to bench has been a game changer for for my clients results and and just get, you know, not having that kind of shoulder problems show up, you know, two, three months into the training.
Speaker 2:Yeah, and a lot, a lot of people forget that you don't. There's no exercise that you have to do. There's no exercise that you that will give you the magic results for bigger, whatever muscle group it is. And if you can't bench or whatever it is, for whatever reason, they don't. Like I can't do dips. I've never been able to do dips since I was a teenager.
Speaker 1:And you're not real strength guy.
Speaker 2:Yeah, exactly, I can't grow triceps now or shoulders because I can't do dips right, but it's like my sternum just like. I think I had some kind of sternum injury when I was younger and if I do any dips it gets so bad like that hurts to do any pressing, any pushing hurts to cough, and it hurts like that for months and it ruins my training. I've tried to get back into doing dips multiple times through my teens and 20s. Never worked. So I just never do and it's just something that you got to figure out for yourself whether certain exercises that might not be good for whatever reason. There's other exercises you can do.
Speaker 1:Yeah. Yeah, I think we get a little hung up on like something we used to be able to do well, or or or something we saw someone do once that was looked really strong, and then we want to be able to do it versus like. But I get the idea of like hey, I like an exercise. You know why wouldn't I want to get better at that? Because, because if you have, if you struggle getting to the gym and there's something you like to do, then you're more likely going to want to go to the gym and do that. The problem with that is what happens across the world is international chess day is Monday and everybody benches because that's all they ever did when they were kids.
Speaker 1:Yeah, and that's the like one thing that you want to hang your hat on. What do you bench? Well, 275, I got three reps, you know, and if you look at as a strength coach, you watch them do it. They're bouncing it off their chest. You know all the typical things are happening.
Speaker 1:But so it's like that, that in between of like you do, you don't want somebody, you don't want to train somebody or have somebody go to the gym and hate everything they're doing. Right, what if I was like Okay, you're going to the gym, you're going to do burpees and then you're going to run sprint on a treadmill and then you're going to come? You know it's like, unless they're like, burpees are my, my jam. Yeah, maybe pepper in burpees, once they've kind of built some momentum, maybe not putting in like or something you know, fill in the blank for some exercise that nobody likes to do. Right, like we want.
Speaker 1:We want our clients or we want people that are listening. We want you to enjoy the process of going into joy, like getting better at something, but we don't want it to be just like. I only do the things I like to do, because those are usually push movements like push, like just pressing things like that, just and biceps Right, and it's never the posterior chain, it's never your. You know, nobody ever wants to do rotator cuff work. Or you know, upper back, you know mid trap development and that kind of stuff, which is probably the stuff that's going to save you from walking around with a hunchback at 93 years old.
Speaker 2:Exactly, exactly. And the whole thing is funny because in official sport, you get I think a lot of people see it as coaches will make their players do burpees and whatever else they're doing Do burpees and whatever else as punishment right Exercises, punishment for various things, and it's a very misguided way to look at strength conditioning and fitness and the best you'll see, the best Programs in the world. Don't do that. It's. It's not a thing, it's only a thing.
Speaker 2:And very shitty Sportscene programs and I'm talking all levels, that goes from NFL all the way down to whatever that happens. There's shit-goaching all around and exercise punishing with exercise is one of one of those things, and you want exercise needs to be programmed in a way where you're trying to elicit a certain or give a certain stimulus and elicit a certain adaptation, and it means that it has to be planned with whatever in mind and it doesn't mean you did something wrong. So I'm gonna punish you with exercise and you start associating everything you do with a punishment, whereas there should be something that's enjoyable and something that you're trying to get better at versus just doing work, and that's one of the things that often comes up with when people think about Exercise.
Speaker 1:You know that maybe stops them from even getting to the gym, right or I mean, and clients are already in this Kind of roller coaster of like I ate so bad last night. Yeah, I gotta go punish myself right, I'm gonna go run on the treadmill or do this or that, like I gotta sweat it out Whatever like, and all those things sound healthy, but they're totally.
Speaker 2:Borderline eating disorder.
Speaker 1:But, yeah right, fitness disorder versus eating disorder. Well, let's talk about eating, because you mentioned, you know, protein intake and and even as you get older, you know, keeping muscle and build these strength, it just becomes harder, you know. It's just as our bodies Change and we get a little bit older and maybe testosterone isn't quite what it used to be and when you're 25 like, it's just a little bit harder to build and keep muscle. So how do you, when you'd have an old little bit of older client, what are some things that you're telling them to make sure they get right so that they can be optimal?
Speaker 2:Yeah, I mentioned before about the sarcopenia that the protein intake you you got, essentially, you got a prioritize the shit out of protein. I mean you have to when you're younger too, but when you're older, let's real quick.
Speaker 1:Let's define sarcopenia.
Speaker 2:Okay, essentially protein resistance, so the resistance. So you basically have to double. I think the research Paper was 20 grams. There's 40 grams of whey and Young and older lifters I have to go back and double check that but essentially older, older lifters needed 40 grams, so set the same response as 20 grams in younger individuals. So essentially you need to prioritize Protein intake in there and that that's like that. That's the number one.
Speaker 2:So other than lifting, lifting to stimulate the process, protein to help with the process, and then, honestly, it's just the same nutrition rules, as I think the things with nutrition it's, it's a lot of its common sense. People kind of know what is healthy and what is not, and if you stick to those basics you're gonna be pretty good. The problem that people run into is they start seeing the different fads that come. Come around right, carnivores, or I think carnivores still the rage right now, at least what I see on Twitter. So carnivores, this thing now people eating sticks of butter, you know the whole no carb thing, I think is still going strong. They'll probably cycle back around soon. Now it's fashionable to eat breakfast when it wasn't fashionable deep breakfast, like five years ago. So you know these things will keep changing, but the basics are still the same.
Speaker 2:You know, eat your protein, eat generally unprocessed foods. Obviously it doesn't mean avoid everything, but, you know, in moderation. I'm still a big advocate of eating breakfast, especially a high protein breakfast. Way easy to put in intake if you do that and you feel way better. Plus, if you look at the research on skipping breakfast, you actually reduce afternoon performance, even if you make up those calories at lunchtime. So there's something to be aware of too if you're training in the afternoons. So Follow those basic principles and you're good. Ignore the whole carnivore Keto cheese. There's so much stuff now it's crazy.
Speaker 1:Yeah, it's like do I intermittent fast plus keto? Oh, prinkling of carnivore like what do you remember?
Speaker 2:Do you remember carb night? It was about 10 plus years ago.
Speaker 1:I remember it, when I was in high school, we would eat the the day before a big game. We would all get together, eat a whole bunch of pop load. Like it was like I'm gonna eat 4,000 calories of pasta and that's gonna make me like a super of athlete the next night. I don't know how that works, but it's similar to.
Speaker 2:There was a guy I think John Kiefer was his name, it was about, yeah, 10, 10 plus years ago hit a book of carb night and it was like, basically, you eat all your carbs at nighttime and somehow it was just like some magical thing. I'm pretty sure he's just like sitting on an island now drinking his cocktails. Just made bank off selling that stuff, but that shit kind of came and went and I haven't heard of it since. But it's exactly the same as all these other things that around now.
Speaker 1:Right, somebody said on my podcast if it sounds sexy, we've avoided at all costs. Yeah, you know, Any diet advice. It sounds really cool and like it. You're tricking your body into something like Get away from it.
Speaker 2:Yeah, pretty much. Pretty much the basics still still working there.
Speaker 1:It's funny, all the all the intermittent fasting was supposed to like help with longevity and it creates just like resistance, like the cells get really like resistant to to eat the aging product. Well, they pretty much determine that just eating at a slight deficit Actually does that, you know. And the healthier you are because the less body fat you have yeah, you know the more like that. That's really what they were figuring out, because when you, when you do intermittent fasting, generally it's hard to eat Too many calories if your window of food is like six hours, right. So, yeah, oh, my god, I started intermittent fasting. I lost weight. It's amazing.
Speaker 1:Like Well, yeah, okay, you know, cuz you didn't slam nine burgers in six hours, so yeah, but that's you know, and it goes down to and you know, you just bit it, you get in the industry long enough and you everything kind of cycles back around and this and that and people make lots of money off things that don't make any sense at all. But that's this kind of works, but that's what our job, our job is really help people. You know. Just hey, let's get them, get the craziness out of this. Let's focus on consistency, let's focus on Eating protein. I totally agree with that.
Speaker 1:I'm just I've noticed that about myself. It's like, you know, I've got to eat more protein to keep my overall protein. You know I'm 220 because I'm so dang tall. It's like I, if I was 5, 5, 6, it'd be a lot easier deep. But like I'm just to maintain my body weight, I got to eat 220 grams of protein pretty much daily, or else I just start getting smaller, like. So when I'm trying to build muscle, like I'm in an improvement season because I try to bodybuild, so when I'm in the proof, it's even like I'm literally like, just Like forcing myself to eat, you know, two, 250, 260, so that my body will actually adapt and build muscle.
Speaker 2:Just, you must be having to slam shakes as well to try and get on.
Speaker 1:I try not to man I, because I just.
Speaker 2:I did. You do it without shakes.
Speaker 1:I usually do one shake right after my workout because if I can get like 60 grams you see that study that came out where they're like a hundred grams of casein after a workout Anyway, I don't, I hate casein, but but the idea with this is like, once the workout, I just try to get 60 you know grams of protein in a way shake and then two hours later I'm back to eating regular food. Yeah, but it's a little, it's a lot of meal prep. I mean it's just, it's a. You know, I'm like an OCD, adhd guy at the gym like you, tracking everything. I've got my whole week planned out with like exactly how many sets of Every body part so that I'm not over-training anything. I'm prioritizing, like my quads in my shoulders, this, this cycle, and I'm counting.
Speaker 1:Yeah, I have this whole like Just spreadsheet that you know moves all the stuff, data around when I knock it out. But this is what I do. Nobody else wants to do this, besides maybe you and like six other guys. But you know this is not we're asking our clients to do. We're asking them to just follow a plan, eat enough protein and Talk about sleep. I mean that's. I talk about it a lot, but I think it would love to hear from you what, what you Understand about just the importance of sleep for recovery.
Speaker 2:Yeah, it's fine, it's gonna be the same cliche advice Everyone gets right it's it doesn't. It doesn't. It doesn't change, it's the same, it's. It's trying to get you, trying to get you out.
Speaker 2:I've talked a couple of good sleep researchers actually on my podcast soon recently. It's basically it comes down to get that seven to nine hours, however you can. There's a few different ways of doing it, but we're typically obviously sleeping through. The night is the best. Few work, night shift or whatever else is about accumulating those hours. So that's just something a little different, something new.
Speaker 2:I kind of learned there that you kind of accumulate that school I think it's called polyphasic sleeping, so you'll sleep like certain, like a few hours at a time or a couple hours at a time. So I think there's a guy who sailed around the world and obviously you can't sleep eight hours straight sailing around the world, so he'll sleep in like our increments or something like that. So that's just something. But I mean, it's not something you I wouldn't go changing your whole routine and start sleeping like in one hour, two hours slots but I think that does show value to napping yes, like if you have time, you know right but if you didn't get a good night's sleep, going and getting a 30 minute hour nap is is.
Speaker 1:I mean a lot of people like, oh, I hate napping because I wake up tired like, okay, yeah, you're gonna be, you know cuz you just woke up, but yeah, you'll get back on track. You, you get back on track. You're also caffeine Body wakes up.
Speaker 2:Yeah, you can caffeine nap too. If it's not too late in the day as well, I have a little bit of caffeine and then nap, so you wake up without so much degruggingness. And then I found it when I nap, if I sleep on the floor, on a hard floor carpet or wood or whatever and you lie flat on your back, damn, it feels so good on your back when you do that too, and then you sleep for I don't know 30 to 45 minutes, whatever. You literally get woken up because the back of your head hurts lying on the hard floor. So then it's all good, there you go.
Speaker 1:Hey, what life hack Practical.
Speaker 2:I'm all about practicality.
Speaker 1:Sleep on the floor Yep.
Speaker 2:I'll sell my ebook. You can buy my ebook. 99% of all, yeah, how to sleep.
Speaker 1:How do you your entire night sleep in 30 minutes?
Speaker 1:That's what you should sell Like people think they could get full recovery 30 minutes by sleeping on like a bed of nails. They would go out and buy a bed of nails. I'll get a chat GBT to write it All right. So we, you know, we discussed there's not one exercise that everybody should do. But when it comes to not building muscle because you know there's hypertrophy and there's strength training and I know you're you're, you know, coming from the background of sports, power strength, what's for somebody who just needs to get stronger, for whatever reason they just it's not necessarily about, like, building muscle mass, it's about like having more neuro strength. What are, what are? What are ways that you feel like people need to understand about, like training, uh, compound movements, core, all that kind of stuff, to make sure they're optimizing their strength.
Speaker 2:Yeah, there's a. There's a few different things. I think don't be direct us towards the 40 to 60 population.
Speaker 1:Yeah, let's, let's do that, let's do that, let's keep it in there.
Speaker 2:Yeah, okay. Well, I think the first thing to look at is longevity, and there's a okay, there's a few where to start with us. If we're talking, let's start, okay, let's talk pure strength development. Nothing else matters. You just want to get as strong as damn possible, that's all that matters. Uh, pure power two programs get that for you.
Speaker 2:You need to lift heavy enough, again, as we mentioned regarding RP or percentages, to get enough volume there that I mean there are a bazillion programs and power thing that work and that's just literally basics. You can even follow just a straight, linear pair of the squad doing sets of eight, sets of six, it's a five sets of three, sets of one, and they'll get you there. If we're looking more on the physiology side, within muscle, we can really, because I think when, when people are looking at strength, people are only thinking about one RM squat, bench, deadlift right, but there's more to to strength development than just being strong in those lists, right, you want to be strong just in everyday life. Typically, if you audit, power and speed declines rapidly as you age, and those things I think many people don't touch on as as they age, which they need to kind of maintain and develop.
Speaker 1:So people always talk about how much muscle mass you lose, but people lose that like power and acceleration very quickly, very, very quickly.
Speaker 2:So you need to have some of that in there. So let me cover how that would look if you I think most people haven't done much of that in the past maybe 10 years. So going in a suddenly doing hundreds of box jumps and jumping off benches and shit, you're going to blow yourself up very, very, very quickly. So this is the approach you need to take for that. Plus, if we're looking at some of the physiology around muscles, you have a double whammy effect and I was putting that in a sec. But essentially you start with extensive or submaximal throws, jumps, plyometrics, and extensive just means submaximal. So you're doing smooth, rhythmic, easy movements. It should be no way near 100%. So think about things like ankle pops or Pogo's. You're thinking about like jump squats, but you're not talking about trying to jump as fast as possible. It was just kind of smooth and rhythmic Some ladder, some two for lateral jumps, things like that. It doesn't even have to be anything. You don't have to jump very far. Just getting the movement and getting that rhythm going is going to help prepare your tendons and muscles when you eventually do starts go 100%. You do this in a circuit format becomes almost like a general work capacity circuit and you can start very, very basic doing it. You can do the same thing with medicine ball throws, so like 10 minutes of all throws one way, 10 minutes of all throws the other way, over your head and through your legs, chest passes rebounded off the wall. All that stuff is going to help prepare you later on and you can kind of do one, two, three, four circuits of those. You're getting a shit ton of reps and you will probably be sore if you haven't done it in a while and it's going to take you some time to adapt. But those are the things that you need to do for a while to get you prepared for eventually when you start doing some more intensive jumping or plyometrics or throws. Now you could also class some of the Olympic lifts and some of this as well. However, they are typically loaded and not as fast as doing some things like plyometrics and jumps. So having all of those in there is kind of good to have regardless and then, as you kind of progress through, you can go into, for example, more intense box jumps and things like that. But take your time getting there because, yeah, it's very easy to blow yourself up going straight into something very intense with a speed power stuff.
Speaker 2:Now if we took looking at some of the stuff within the muscles, when we're trying to maximize force generation capabilities of a muscle, there's a few different things going on there. One of them I really like is this graph and it's by Comey KOMI. It's an old power training paper and essentially it shows the change in force by the change in muscle length. So Y axis is the change in force, x axis is the change in muscle length. So you, for example, bicep curl, I change the muscle length there from point A to point B, muscle contractile, I produce X amount of force.
Speaker 2:But then we have a couple of different mechanisms going on. We have a length feedback component which is the muscle spindle within the muscle. It's an excitatory, I guess, feedback mechanism. So essentially it gets excited through the force generation and essentially spikes force generation up higher so I can now produce more force. Then we have a force feedback component that kind of dampens that force output and that's the Golgi tendon organ within the tendon and the muscle. Basically it pumps the brakes as a protective mechanism. You can enhance this incisor mechanism through plyometrics, through the rate of stretch. So, as we mentioned before ankle pops, jumps et cetera, things like that. That rate of stretch will help sensitize that muscle spindle to help you produce more force again to be stronger. But then you want to desensitize this Golgi tendon organ so an untrained or lesser trained individuals this thing kicks in really quickly. So if you have untrained individuals, drop off a box, this thing, this protective mechanism, kicks in almost instantly and you don't produce much force, whereas if you do desensitize this, it's just heavy strength training and that desensitizes the spout. So you kind of get both ends of the spectrums.
Speaker 2:Kind of how hinge a lot of my strength training philosophy around this? It's the idea that you don't want to just stick to pure heavy strength training. Yes, if you're a power lifter, you have competitive, aspirational goals in there. That makes sense. You're specializing in the sport. But for general health, longevity, even sports performance, you need to really touch on both sides. That's only. This is only one of the reason, but it's a good illustration of a reason why because you're able to produce more force per change in muscle length doing both. And obviously you want to be able to longevity wise, stop yourself from falling, be able to do my favorite times, run around with your kids running around through grandkids, etc. And you're only gonna do that if you're using or doing those movements.
Speaker 1:Right, that's interesting. I mean people might get a little lost in the sauce with the. You know, go get a tendon organ types of. I try to break it down, so was layman's there, but yeah, I mean basically layman's terms. Your muscles have Little like sensors in there, basically to tell it when there's a lot of force happening, especially on deceleration or stretching of the muscle. So these things kind of kick in and if you're not trained, these things kick in quickly and they don't allow you to basically blunt, blunt force production.
Speaker 2:Is that right? Yeah, so basically, you just want to produce as much force, especially if they. It's a protective mechanism, right, because I always have things on the muscles gonna rip off the bone. We're not gonna let you do that.
Speaker 1:Right, I've always somebody, always to me like a sprint coach, said your body will only run as fast as it thinks it can decelerate. Mm-hmm, I don't know that's true, but it sounded true, I don't know. Yeah, but it's like, it's almost like that. It's like your body has a defense mechanism. It's not gonna produce so too much force that it doesn't think it actually has the ability to, to decelerate from, or something like that. So, yeah, but if you jump off a high enough thing, it won't matter, because it doesn't know that you're about to hit the ground 10 feet, you know, below. So you can I mean you can. You can create way too much force on your body just by jumping off something too high. But but yeah, I like your.
Speaker 1:I like your point of view of just on, like you know, getting into some plyometrics, getting into some some, some of that, without overdoing it. Like we don't need to get the two boxes stacked on top of each other and start trying to max out. You know your box jumping vertical leap, but but incorporating that in, so how would? Yeah, if someone is like getting started with a strength program, let's say for, for, just for, like for squats and things like that. Let's stick with kind of lower body strength, would you would it? How would that periodization look like with? Would you do it like one day of the kind of the mid-range plyometrics and then, and then then strength a few days later, or how would you do?
Speaker 2:now put it. I'll put it all in the same session, so.
Speaker 2:I'll be okay, yeah, typically a session goes an exercise order from the fastest exercise to the slowest exercises, so you might do your normal warm-up and then you'll do your plyometrics, jumps, throws. Initially you'll be doing your circuits, so easy, extensive circuits, even just jumping rope, jumping rope counts as that. You could literally just jump rope as part of that thing to start with. So that would be in there. And then after that you would typically go into, say, a loaded power size. But that's not necessary. If you're not training for sports for anything like that, you guys skip that one. But for example, that could be like a weightlifting derivative clean high pulls, power snatchers, parklings, whatever could even be loaded jumps. But we don't even have to go down that road, could just be even medicine ball throws in that one Like something that's loaded for a power development. You would do that after you've done a lot of the circuit stuff initially, and then you go into your heavy squat stuff. So all that stuff kind of primes you to the point where you get to your heaviest strength work.
Speaker 2:Typically, I found though this is, I guess you could say, against what I'm trying to say now I Found that even for myself, reverse in the order tends to feel better if you have nagging Joint pain, tendon pain or whatever. So typically I like not this is not quite a quote optimal, but whatever optimal doesn't matter if you can't do the shit. So if you flip it on its head, yeah, do your heavy stuff first and then, especially if you're you haven't done a lot of the stuff Before and you have nagging knees or ankles or whatever, do your heavy squats first and and maybe some other accessories if you need to, and then go do your jump circuits and playa circuits. You'll feel way better doing it Versus the other way around. The other round is if you, your body is perfectly fine, no aches and pains, maybe you've done a little bit in the past do that way and then if you're sore, have pains, flip it around. Yeah.
Speaker 1:I think to your. I mean, besides, like you don't want to walk in cold and go do heavy right, but like as long as you warm up properly yeah, warm up to your heavy stuff, right. But, but as long as you do that like the first 30 minutes of your workout, you have the most like neuro Muscular, just like yeah, your fresh and freshest your your mentally most probably most there, heck your, your your pre workouts kicked in.
Speaker 1:So I mean, yeah. So if you know, I think sometimes, like, because I don't want to overload my body, I'll do like Rdls at the end of my hamstring workout. But if I was, if I was 25, I would never do that. I feel like I'm doing Rdls first because it's a big compound movement. I'm gonna get the most out of it. But I don't want to deadlift 315 pounds on Rdls, you know, every week. But if I do a whole bunch of hamstring stuff and then come to Rdls at the end, I can keep it at 225, really eccentrically, you know. You know control it and get it in and really feel great doing it and I feel like I get. You know that's. That's again where I just flip things on its head, because at 49 that makes a little bit more sense to me because I'm more in the bodybuilding space where I'm trying to, I'm trying to get some Volume, I want to fatigue the muscle. I don't want to get injured. Yeah right, like and so.
Speaker 2:Rdls can change for, depending on, depending on the age too, and there's another strategy that I like to use as well, but I think that it's never used really, that I've seen and with at least with potential. The population we're talking to now is using loaded isometrics and you know, I've had knee pain on and off for a while. I mean I've had, I've played a lot of sport, I've done competitive weightlifting for how many years? And you know it takes us toll, and so I get knee pain Every now and then, and I had a pretty bad, some bad knee pain a year or two ago and I couldn't, couldn't really do squats or anything like the heavy squats. So I literally just did Isometric Bulgarian split squats 20 to 30 seconds and I would load it. I got to the point where I was holding 50 or 60 kilos what's that in pounds? 135, 140, up to 100. Yeah, and I was doing that. I was holding there for 20 or 30 seconds a leg, which is damn hard.
Speaker 1:It is damn hard and you'll find one leg up on a bench. Yeah, you're like, you're just deep in that Yep, deep in the eyes.
Speaker 2:The best thing is you get double action on this one you get the Tendon is being loaded on the front and tendons love load. If you have tendon pain you need to load it. You can't rest it. And Isometrics some of the more effective ways to help remodel the tendon. So typically tendon pain Well, I'm not gonna say all tendon pain, but typically tendon pain Collagen fibers are all kind of killed together. You kind of want to straighten them out.
Speaker 2:Isometrics are the One of the more effective ways to do that because the movement so slow Tendon if you, if you go into technical terms of isometric, it's like without movement, but there is movement even though you're not moving. So you get that. Plus you have an analgesic effect or a numbing effect of the tendon. So it makes it. So the pain typically reduces a lot so you can do the rest of your training rounds of the easy and then on the back leg you get a wicked, wicked loaded stretch on that rectus formora, so one of the main quad muscles that runs past your hip and past your knee. It was special about that is because it crosses two joints. You essentially put it under this huge stretch with load because you're flexing the knee and you're extending the hip. So you're just getting this massive stretch. And when you have massive stretch under load Tip, similar to eccentric training you actually lengthen the muscle and people will be like I need to get more flexible, I'm a static stretch, it's not going to do shit for you. You need to actually load end ranges of movement. That's why full range of motion strength training is mobility training, because you're having to load the end range of motion and this is one way you can do that.
Speaker 2:If you go into some of the muscle physiology really quickly, really easy to understand. You have muscle fiber. You have a bunch of muscle fibers wrapped in a cord that's like a muscle fascicle. Then you have these blocks, that all these muscle fascicles made up of blocks called sarcomeres, and you want more sarcomeres in a row. Doing this helps more sarcomeres in a row, which means a longer muscle, which means you can reduce more force at longer muscle lengths, which helps Be couple of flexible, helps you produce more force along the muscle dance, has injury coin-and-court prevention things to it too. So, yeah, it's like that exercise like that is. It's unparalleled, for I think for the other population as well.
Speaker 1:Yeah, go. You know, I think that some people probably their head blew up when you said static stretching doesn't yeah, so go into that, like that's. That's somewhat something I think the idea of, like mobility has has kind of found its way into, you know, kind of the vernacular of training, but the idea of like loading, you know, doing full range of motion, loaded exercises to improve your mobility yeah, I've.
Speaker 1:no, I noticed that, you know, in my training. But also a dissing and when I'm doing yoga and like some of the like the deep movements and and kind of flow and how that actually increases my, my flexibility, because I'm not just static stretching, I'm actually like really moving to the end ranges of motion, what, what is what have you seen from training and from also the science? It's recently. Why does that work so well, besides kind of like lining up the the?
Speaker 2:spindles and things like that. So, so the big thing I think everyone's experience Probably would have experience you spend, you go oh, I'm an aesthetic stretch every night, every morning, whatever it is, so I can become more flexible, and it just nothing changes, like literally nothing changes. I've done that many times when I was younger. And let's start with let's start with flexibility versus mobility then, because when we're talking flexibility, we're typically talking like passive range of motion. Right, you're lying on the floor, the physio lifts your leg up to assess the range of motion of your hamstrings. That will be passive flexibility. He's podcast, podcast, dog, do you say you have passive flexibility. Then you have an active flexibility or active range of motion. Right, so that will be mobility, being able to actually control the end range of motion. Typically, with passive flexibility, you might not be able to control the end range of motion. That is problematic if you're doing various movements, because if you get to the end range end ranges of motion you can't reduce force. That's where muscles go pop. So when you're doing static stretching so typical people with static stress before they train Honestly it doesn't matter that much because you're probably not gonna go straight from, say, stretching into a heavy squat, but regardless You're increasing range of motion in the short term Because you have increased your tolerance to the stretch or the tolerance to almost the pain. And if you look at the research within static stretching, you see that while you may see some increases in range of motion from three to eight weeks of doing this, there's no actual structural change in the muscle or tendon. So it's all just down to stretch tolerance. And if there's no structural change, I mean there's no long-term change in range of motion, whereas Mobility training or loading the image we've already talked about the muscle fiber stuff so loading these end ranges is going to help you create chronic or long-term change in your mobility and range of motion. That's simply squatting deep Bench pressing to your chest. I mean obviously you cannot go in and start putting in your max weights and Bench pressing to your chest. I've only been benching halfway for your whole life. You know it's a progressive thing, but there's other things you can do as well that can really accentuate that stretch. So if anyone's familiar with John Meadows, who unfortunately passed away a few years ago bodybuilding guy on YouTube he has one. If you search Meadows Lat stretcher, he's got an awesome exercise that's on the lap, pull down, essentially your foot's on the bench just standing, you're leaning forward with the neutral handles and you're kind of pulling back and rowing. That's a really nice one to hammer your lats and your shoulders there. With the stretch you can do as I mentioned, those loaded, loaded Bulgarian split squats gets you in the end range. You can do the same thing like lying on the floor with a plate on the inside of your leg, almost like in a butterfly. That stretches your groin and you can kind of isometric up against that. You can do the same thing with your pecs.
Speaker 2:Chest flies like I had not long ago I had. I had some left funny left shoulder pain when I was benching and stuff like that Went to the. We went to big-text gym. We go there once we know as my wife's, that's our date, that's our date. If you were a babysitter, so awesome. And I was like, oh yeah, I must have had chest flies because they have a machine there.
Speaker 2:Two weeks of chest flies, no more shoulder pain when benching, because I was able to like really get that in range and quote-unquote, stretch it, but under load and doing reps like that. And that's another thing where people to go on my, my trap, my upper traps on my chest are tight so I don't want to train them. You know that training them has the opposite effect. If that's that tight and you have these funny pains or whatever, it's probably because they're weak and short. If you're doing your Trapwork, your shrugs, you're getting their length and stretch on them. Same thing with the pecs. If you're training your pecs, probably you're gonna make them stronger and longer. You're gonna come out of a lot of that. Those issues.
Speaker 1:No, that's, you know, I think to. The other part of that that's related to longevity is, if your range of motion is Limited, you can do a lot more weight, right? So people start oh, I'm getting stronger on. Well, okay, you're. You're stopping two inches before your chest on incline or bench, right. So. So you're going up and adding the weight and adding the weight and eventually Some, you know you're gonna get to a weight that your body cannot stabilize and support. You know injuries can happen versus like, hey, you know what? I know my range of motion it's not that great. I'm gonna take some lighter dumbbells, I'm gonna go all the way down into the stretch of the chest press. Yeah, you'll pause there and press up and get great chest activation With that deep stretch, with an appropriate weight, like you talk about. You're not doing chest flies with your, with, you know, 70 pound dumbbells, you're finding it. But but in in doing that, in creating that stretch, You're creating so much more help like the muscle is getting healthier and you'll build more muscle.
Speaker 1:Yeah, yeah. So when that's proven, actually prove it. Like the range of motion. For for those of you who are, like me, into like the Hypertrophy more so than like how much can I lift, which I mean I'm not, it's not about being a bodybuilder, I just think it's like, if you're into like building muscle, think about range of motion as a Great indicator of like actual hypertrophy versus just a lot of weight. Right, if you're working on developing a certain lift for strength, right, that's what James is here for. Right, like James is the guy to help you, you know, get a 400 405 pound squat right, or or or something like that, or our power clean, or something.
Speaker 1:That's not me, right, that's not my, that's not my milieu, but but that's why I like these conversations is like you know it's, you're coming at it from a different angle, but we're seeing the same types of things and, especially in this, this day and age, like one of the worst things that can happen is getting injured, because that injury takes a longer to recover from you come back, you know, unless you've got really good guidance from a, from a PT and then from a coach, like that can lead you back out of that Injury into like a really healthy range of motion and back into you know all the movements you need to be doing that can actually do rail, not just your progress for the months that you're injured, but then like how you then train after. That is often time affected mentally by the fact that you're so worried about hurting your shoulder or back or knee again.
Speaker 2:And you know a professional athlete.
Speaker 1:You have a life, you have kids right, and then you can't do that stuff, yeah, and then your wife is like dude, you can't be hurt, we can't, you can't. But I don't throw my back up very often, but every once in a while do some sort of some dumb thing.
Speaker 2:Once every, like three or four years, we all do dumb and we just lay.
Speaker 1:I'm just like I can just lay on my bed. That is my. That is the limit of my mobility. I'm just laying here trying to recover.
Speaker 1:But it's like man, you get, you do a couple of those and you never want to be injured again, but yeah, that's what you got. So you have to think about lifestyle. You have to think about you know and I think that's what what the hardest thing is like, what's the best bang for your buck, right in terms of, like, working out to get strength, to be healthy, to create longevity longevity without overdoing it, without getting injured, like. That's why, james, you exist, like to help people Figure that stuff out, that's why you know we have these businesses that we do. You know what we're doing, because it you know, just not, it's not obvious. Those persons are harder and, especially as you get older, they get more complicated.
Speaker 2:Especially obviously with, but the things that go viral on social media. Now, it's not this stuff. So you get, you get fed everything else yeah.
Speaker 1:Well, james, a I want to honor you man. Thank you so much for your time. This is awesome lift big, eat big calm. By the way, I interviewed his, his wife, mona, about seven, eight months ago. So if you want to go back, it'll be in the show next. I'll put her episode there too. So if you, you love James, you want more of the Delacy family, you can hear my interview with Mona. She's awesome too.
Speaker 2:Yeah then you can interview your little Mia as well.
Speaker 1:Yes, Mia will be episode 206.
