Hey, before this episode of Mind Pump starts, I want to let everybody know that we have a hard gainer webinar that is live right now. This is a class where I talk to people who have difficulty building muscle, men and women. It's a free class. I'm going to teach you all about the techniques and things you can do to get your body to finally respond. The place you go to is hardgainerwebinar.com. Now in this episode of Mind Pump, let me remind you by the way, we're the top fitness health and entertainment podcast. We talk all about the muscle building and fat burning advantages of training like an athlete. Now you don't have to go play sports to get those benefits. I'm talking about your gym trainer at home training. There are methods and techniques you can borrow from athletes to add to your traditional routine to get your body to really ramp up its results. And so we break that all down in this episode. Now this episode is brought to you by our sponsor Zebiotics. 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That's Z-B-I-O-T-I-C-S.com, forward slash Mime Pump, and get 10% off all of their products, including the three packs, six packs, and 12 packs.  Here's how you get the half off. It's just go to MAPS green.com, that's M-A-P-S-G-R-E-E-N.com, and use the code green50. That's G-R-E-E-N-5-0, no space for the discount. Hey, to ever tell you about the time I accidentally built muscle in my biceps. No, this is true. Some bunny hopping. Whoops. Yeah, I did. It's exactly what it is. I told that story so many times, at least four. Well, I think it's relevant with the topic, and it was a bit of a game changer for me. So I was 16, maybe just turned 16. I'd already been lifting weights for two years. I started at the age of 14, super consistent, did everything I possibly could, whatever, and did all the exercises, right? Curls for arms, all the versions of curls, all that stuff. Definitely wanted bigger arms because, of course, I'm a 14-year-old boy or whatever. Yeah, that's important. And two years later, I get a BMX bike. My cousin got a BMX bike. He had a Haro. I had a Mongoose. Remember those? Yeah. Yeah, good times. I had a Mongoose. And to learn how to bunny hop, you pull up on the handlebars, and if you don't know what you're doing, you're just pulling like crazy with your arms. Well, him and I went riding our BMXs every single day for the first week, and I was just yanking on the handlebars trying to get myself to learn how to bunny hop. And now I kept meticulous measurements at that point. I was always measuring my arms, see how they've changed or whatever, super into working out. You just carry one of those little tape measures in your pocket. Didn't carry them. But I had it at home. And in fact, I kept everything in a binder. And I thought to myself that I would lose muscle because I was doing all this bike riding. None of it was lifting weights, right?   So I was always tracking. I gained a quarter inch of my arms, which is a lot. And I couldn't figure out what it was until I realized that it was from the yanking on the handlebars. It was through a totally different type of stimulus that I actually got my biceps to grow. And that was my first time really understanding that movement or athletic type endeavors have on their own, even when you're comparing them to resistance training, traditional resistance training, have some pretty tremendous potential muscle building qualities. I think we need to get you another story for that analogy. That's the only athletic story I have.  I feel like we need another analogy. No, no. I mean, I noticed that. No, it works there, though. I have one that I haven't shared on the podcast for that exact example. I remember when my buddies and I started getting into hill sprints. We were training for basketball and we had this little hill that was, it wasn't very long.  And I remember as a byproduct, seeing my, or a side effect of seeing my quads develop more than I had seen them previously with the training that I've been doing.  But I remember doing the hill sprints for no intention of building my legs and seeing me gain size on that was like, oh, this is crazy. I wouldn't have thought that in my mind, I'm thinking we're doing cardio and working on like explosive training, but stuff for basketball. Not thinking, oh, can I develop and build my quads that blew my mind. Yep.  Oh yeah. So jump rope for me was definitely a go-to. And I remember when I signed up for Muay Thai and I was like going through trying to like learn all the techniques and the concepts about like kicking the bag. And we would warm up with jump ropes for a good 10 solid minutes. And then sometimes 15 minutes and it was just like, oh my God, the shins like splints and like, I had to work my way through that to really like build up some kind of a callus to this.  And so we're like jumping.  But man, it again, like, and I know you guys make fun of me because I just was gifted calves or whatever. But that was something that got affected immediately. My calves grew in size. And then, you know, the kicking aspect was completely new because that was like a completely different stimulus of me having now, you know, power, throw my leg into the bag and that require all these muscles and this fast twitch movement I wasn't used to. And so my leg just blew up as a result. Yeah. Something similar happened to me with jump rope. I only did about six months of boxing training with a friend of mine. And that's how he had me warm up. He'd do five to 10 minutes. By the way, five minutes of jumping rope. It's an eternity. Yeah. If you've never done it before, it's pretty hard. And the same thing. I'd always train my, I train my calves, try to get them to grow. And I saw some really significant gains from, from, from jumping rope. But, and, you know, really the, the, I guess the message of this is that there's, it's not just resistance training that, you know, builds muscle, definitely not just resistance training that burns body fat, including some of the stuff makes a big difference. And I've seen that with myself and with clients. Well, we all gave examples of how athletic training has promoted muscle growth when we weren't expecting it. But there's also the, the fat burning side of that, that we're talking about today too, that one of the things that I, what I do love playing sports for is that when you're into the sport and you like playing, you know, basketball or swimming or tennis or whatever it is, the, the time flies and the, the amount of movement and calorie expenditure that you get from it, that was always my preferred source of cardio. I just never got into, until competing, at least I should say, got into like getting on a treadmill and just going for a half hour or hour just to burn calories. It was like, well, I love to play basketball.  Oh yeah, that was one of my favorite aspects of sport, because you just get so into it. And you, and you push yourself just, just because like you're, you're following the game, you're trying to contribute. And after the game's over, that's really where it all kind of sets in. And you're like, wow, oh man, I'm beating, I'm fatigued, but like you could really push yourself to levels a lot of times further than you would if you're consciously going through it. Right. But it doesn't just mean that you need, that you need to play a sport to get some of these benefits. You can actually translate some of it to exercises in the gym or at least the way you apply certain exercise or even movements that are traditionally considered athletic movements in the gym that you wouldn't necessarily see somebody who's interested in body sculpting or body building or body shaping to do, which is too bad because I think they miss out on some of these, some of the tremendous benefits you can get without even having to go play the sport just by, by training in the gym like you're going to, if that makes any sense. Yeah. Well, just like building a body that has potential to do more things, you know, it, there's, there's lots of different activities or like life things that present themselves to you as you're, as you're going through and picking things up or trying to make your way up like an insane amount of stairs. And there's just a lot of that. And if you're not training your body to be able to adapt to these different scenarios, I feel like you're really missing out on its true potential. Well, I remember I shared maybe about, I don't know, six months to a year ago when I jumped out of the, out of my truck and my, my truck's lifted, right? So it was a little bit of ways down than a normal truck. And I remember feeling like my knees are going to explode and going like, and that was like a huge like wake up moment for myself that, wow, I haven't really been training explosively or athletically in a while, been so focused on body building that I almost lost that skill. And yet here, and this is also, we always talk about how we were better trainers for our clients than we were training ourselves. And this is an example of, of me doing this, like, you know, I was neglecting something that I saw so valuable in my clients, I wasn't doing for myself. And, you know, something as simple as a jump box, just because your client is trying to build 10 pounds of muscle or they lean out a little bit, there still is value to exercises like that for real life situations that happened.  And I felt that, yeah, and I remember training clients on exercises like that, just the importance of being able to jump up onto a box or to jump down from a box and land. Well, a good point to make, and this is an important one, is that you can perform well in the gym with traditional exercises, you can build a body in a physique that while stationary looks like it can perform well and move well. And all of that be completely false. I have many, many times, have seen people hurt themselves and even felt this myself, even though I'm consistent in the gym, I'm lifting weights, I'm working out, you know, doing very simple things like throwing a Frisbee with their kid or a football at the beach or, oh, my kid's about to step into the street, I got to take four quick steps to go grab them or almost losing my balance, got to catch myself with a fast movement.  And then something that's out of your, that's not in your normal textbook.  And all of a sudden you realize, oh my gosh, I am not as strong or as fit as I think I am. How is it that I hurt myself? You know, I could deadlift all this weight, and yet when I twist and when I lifted and twisted to move this box, I felt a pop in my low back, like this is real stuff. And here's the funny thing, oftentimes you make yourself more prone to injury because what ends up happening is you, you develop a body that does have a lot of strength and muscle, but you also have safeguards that are not so strong, not so stable. So then you generate this power. For example, if you never practice anything that's even remotely athletic in the gym, everything is very traditional, nothing necessarily wrong with that.  Yeah, because you have so much muscle, you generate more force moving in that direction, terrible safeguards of stability, and you're more prone to injury as a result, which is, it sounds paradoxical, but it's actually true in many cases. It's pretty funny. I immediately think of when I got into personal training and I was learning from everybody because it was a very new thing for me and I was very impressed with everybody's knowledge and like how they train themselves, they train to the people, and then we had a company softball game and I watched these incredibly fit trainers try to swing and throw a baseball, you know, swing a bat and throw a baseball and it was insanely bad. I just couldn't believe it. I'm like, you guys have like amazing abilities, but it was all very specific to the gym and moving weight in front of them, behind them, and it's very, very little lateral type movement, very literal coordination overall, which was very enlightening to me. I just, it was something I wouldn't even have considered. Well, that's the reality is that most of your most popular exercises that people do in the gym is in the same plane and in real life, it's never like that.   And if you haven't been training that way with weights inside the gym, that's when you're, you're most prone to get injured doing something like that. Yep. Totally, totally true. And there's also the aesthetics, you know, we talk about aesthetics in terms of how someone looks, but there is an aesthetic to moving well, to having good movement.  It's that you train your body to move a particular way and then when you walk and do stuff, you just don't seem to have good fluid aesthetic movement.  And my favorite sports were things like Brazilian jiu-jitsu and wrestling and judo and that kind of stuff, but I'm not going to do a lot of that, not too many people to practice with or whatever, not that big of a deal, but there are tremendous benefits still, but even if your goal isn't to be great at sports, if your goal is just to build muscle, burn body fat and do it in a more effective way, there are lots of things you can learn from training in the gym with some of those goals for a phase or for a series of phases that'll benefit you tremendously regardless of whether or not you want to go. I just think too that you can tell right away whether the movement itself is effortless for somebody. And I don't think people like put a lot of weight in that direction a lot of times, but they have trained their body in such a way that it responds immediately to doing certain things. And that's a very valuable asset to have. Absolutely. No, absolutely. Again, you want, there's this kind of false comparison. And I get it. I get it a little bit. And that's the whole like, the gym versus the real world or these exercises build muscle, these exercises really are just for movement and for athletes. And it's like you draw a line between them. But when you're looking at your development long-term and your goal, if you're listening right now and your goal is both to A, get good effective results now, but also B, not just maintain them, but continue your progress. Get your body to continue your progress. You got to get rid of that paradigm. It's not the gym versus the real world. It's not functional versus traditional. It's really what can I take from all of that that's going to benefit me? And if I combine it in the right way, I'm going to get the best of all of those worlds. Justin, to your point about like beautiful movement, you can tell when somebody does it like seamlessly. Did you guys see Katie Ledecky, the Olympic swimmer do that thing where she swam in the pool with a balancing chocolate milk on her head? You just pointed that out to me. Yeah, that was amazing. That's incredible. I know the technique can form to do that. Well, her arms, she was freestyle swimming and every time she came around with her arm, her, she was perfect. So still that the chocolate milk, the glass of chocolate milk on her head in the pool did not spill. That was a perfect example on the Olympic level. Like we see like very like clear signs of somebody who's mastered that one specific, you know, collective amount of movements it takes to perform these things. And it's, they've refined it down to like the science. That's a perfect transition into a point that I want to make that there's this misconception though about training like an athlete, right? We see these amazing bodies and these amazing feats. And then we try to take something that you see them doing and then emulate it yourself inside the gym. And there's other things that you have to take into account that you have to understand when an athlete is training. So many sports are also trying to accomplish endurance. They're also trying to push the limits of their body being fatigued while they're also trying to perform these movements that they will have to do in a sport where that isn't exactly your desired outcome as an average gym goer who's trying to reap some of the benefits of moving in all these different planes, right? Is I want to be able to be functional, be controlled and protect myself and be strong in the real world. But at the same time too, not at the expense of potentially injuring myself trying to accomplish what these athletes are doing inside their workout too. So there's kind of a fine line in programming on how to do this correctly. No, totally. And I think it's important that we talk about the benefits of training like an athlete, at least through phases for the average person. So if you're listening right now, odds are you're not somebody who's competing in or actively competing in a sport. Most people aren't doing that. But if you're listening, you're probably a fitness enthusiast.  You like to work out and you like to work out for the benefits of improving your fitness, building muscle, burning body fat. So what I want to do is I want to talk about what we can borrow from that world, why sometimes those movements get us regular people who aren't competing to build more muscle and burn more body fat versus when we don't take advantage of some of those things. And why you should actually. Why you should, why everybody should at the very least go through a two to three month period in the year where you incorporate some of these movements and design your program around them, you will get better results. Even if you could care less about moving better or whatever, if you just go to just to burn more body fat, just to build more muscle and develop a more aesthetic physique, this will still benefit you. The first main reason, and this one is the one that for me was a selling point with some of these athletic functional type movements or more athletic based movements is the novelty aspect of it. Now this is a, this is something that we've known for a long time. Novelty with resistance training or with exercise, if done properly gets the body to respond very quickly. I'll give you a simple, a very, very simple example. Okay. And I'll use two movements that have nothing to do with what we're talking about. I'll use them basic movements. Let's say you always do barbell curls for your biceps. That's all you ever do. And this is what you do all the time. Simply switching from barbell to say preacher curls, you'll notice in a very quick short period of time initially, that your biceps will change and grow and respond. The loudest signal you can get from an exercise oftentimes is when you're in that initial stage of your body learning that exercise. Okay. So like, if I'm doing a brand, if I'm just learning how to squat, like you take somebody who's never done a barbell squat and we finally get them the point where their mobility is good and they can go through a good range of motion, boy, those initial strength gains and muscle gains are going to get are ridiculous. They can't possibly continue and they don't, of course, but that novelty factor is very important.  There's no rotation. You're one dimensional. Yeah. You start to move that stuff around a little bit, add some different planes. That novelty gets sparks, new growth and muscle. I thought he was going to say BMX bunny hops for the biceps. Try doing that. The other thing is that it's fun. That was one of the things that I love. But here's the thing though, and here's the fine line with it being fun and how you should approach this is when you start doing athletic training, instead of being focused on how many I can do or how high I can jump, be more focused on the movement of it. The skill. Yes. The skill, the movement, the beauty of perfecting the form and the technique opposed adding more weight, getting faster, doing more of them, which was what tends to happen. We see like, let's use jump boxes for an example. Somebody who learns how to do that real quick, we're raising how high they have to jump. We're doing as many of them as we possibly can until they're fatigued versus perfecting the way you take off, perfecting the way that you land and making the movement look really pretty. Ice skaters, another example, like going side to side.  Get into the details of the movement while you're doing it and make fun of it. Yeah. I think that's a big component is to really focus in on the technique. There's a lot of novelty there. There's a lot of novelty in these athletic movements and I think people will reap the benefits because it's just so outside of their norm, but this is also an opportunity which it does provide a bit of humility. So the biggest barrier I think people face when they look at trying to train differently is the fact they're not going to be very good at it initially and really that's the opportunity where you're going to see the most growth and this is like in any direction in terms of you have a preference of something like you've been working on this way of training for so long, you're getting good, you're getting better at it and you're comfortable. So once you get that comfortable kind of feeling, it's even more of an opportune time to jump into something where you can learn a totally different skill that you haven't been trying to master. Yeah. Something that I borrowed heavily as a trainer, both for myself and for clients, is the technique emphasis. So like for example, when I did, when I was competing in judo as a kid and a teenager, I would practice a throw, you know, let's say it was Uchimada, right? That was one of my favorite throws. And what I would do is I'd try to do it harder and I'd pull and twist harder and my coach would say, slow down. It's technique, your technique. It's all about technique. Do it slower. Don't pull as hard. Get your technique down. Once your technique is perfect, then you can pull and do all the stuff as hard as you want. But until then, it's not going to be effective. Now, working out in the gym, oftentimes is the opposite. You go to work out in the gym to do an exercise that can overhead press. People don't think to themselves, make this technique perfect. They think I got to get my shoulder sore and tired. So I'm going to go as hard as possible. I just want to get through it. It would be like me doing judo, thinking to myself, I don't care if I learn how to do judo. I just want to get tired. I just want to get as tired as possible. Just going to roll around and try hard. And now here's a funny thing, okay? And you might think it's obvious for something like judo. Of course, you need technique. You're going to throw someone. Here's a deal with exercise. Same thing. If the technique is good, the exercise gives you all the benefits. If the technique is bad, you don't get much of the benefits. Like I could power a throw in judo. And if the guy's weaker than me, and I'm lucky, I might throw him. But I'm not going to be nearly as effective as when my technique is on point. Yeah. And I mean, if you can really sit back and think about all the different exercises you're doing at the gym and just think about where the weight is.   And are there opportunities for you to twist and to move side to side? There's very little unless you're super intentional about it. Speaking of which, in, you know, MAPS performance, which is a, you know, athletic-minded training program, there's a multi-planar lunge. Is that the name of it in the program? In lunge matrix. Lunge matrix. Okay. So lunge matrix, this is a leg exercise that is using multiple planes rather than your traditional forward or back step lunge. And it's so funny. That's the one I think we get the most comments on from people because outside the norm. They're brutal. They're, if you've never done a multi-planar matrix type lunge like we have in the program, and you've only ever done squats and front squats and that kind of stuff, it's hard. It is brutal. It is difficult. Here's the, here's what I ended up getting from people, right? They'll DM me first. I'll be like, dude, I just, you know, started MAPS performance.  They're, they're nasty. They're hard. And this is what I always say to them, wait. DM me in six weeks. Just DM me in six weeks. Let me know what happened to your muscularity, your lower body. And eight out of 10 times that some of them, sometimes they don't respond at all, but a lot of them do and tell me you were right. My leg gains are crazy. My legs are developed more. They look more balanced. And really it was that novelty of working in these different planes, which athletic focus training, not necessarily playing sport, but again, athletic focus training in the gym definitely prioritizes, whereas traditional resistance training does not. There's also the CNS benefit that you're getting from that also.   And that's just because you're not used to doing that. Therefore, it forces the body to really completely communicate to every aspect, to every limb while you're doing it in order to perform it correctly. So there's benefits like that too, that we don't talk about. We always talk about, you know, not a lot of people address the benefits of training the CNS. Oh, your CNS responds before your muscles do. We know that in studies. You develop new pathways, neural pathways before muscle develops. It's those neural pathways that allow or send the signal to build muscle. So it's a very important aspect of training. Here's the, one of the biggest things I learned from observing, you know, athletes and how they trained, they did something very different from bodybuilders. Now I'm not saying that they're, it's better than bodybuilders. Again, there's value in both. And here's why you should never get stuck in just one. Athletes train movements. They don't train muscle. Very, very different from bodybuilding style training. And again, they both have their value. I'm not saying one's better than the other. But if you always train muscle and don't think about movement, you are missing out. So I'll give you an example. Okay, we'll use an extreme example. I'll use, I'll use a barbell athlete. Okay, I won't even use an athlete that doesn't use barbells in their sport. Let's talk about Olympic lifting for a second. An Olympic lifter, it trains far more like an athlete than a bodybuilder than they train like a bodybuilder, even though they're using barbells. When you watch an Olympic athlete, excuse me, an Olympic lifter do a clean, for example, they're not thinking biceps, calves, traps, they're not thinking anything. They're thinking movement. Here's another one, a power lifter.  They think movement, how can I get my body to move in the best way possible, the most efficient way possible, both to minimize risk of injury and to maximize performance in the gym? This was a game changer for me. Game changer. Again, not because it's better, but because it's different. And when I would go to the gym and I go through certain phases, I stopped worrying about feeling muscles necessarily. And it was really about perfecting the movement and getting good at the movement. And here's a side effect of that. I built more muscle, built more muscle, burn more body fat. This is a big, big part.  I could always tell those clients when I went to teach them even a movement that was new to them, because, and this goes back to like that, the CNS is they have done such a good job of learning that communication to all of their limbs and their body that even though it's been dormant for them for 20 years, when you ask them to perform this new movement, they automatically go to that default of thinking like an athlete. And it was always easier as a coach to get them to perform the exercises better because they thought more like an athlete. This is where I actually struggled a lot as a coach because I have an athletic background. And so I would, you know, get excited when I had a client that did have, you know, a bit of an athletic background because it was more of a mirror. So I could show something and then you, they would see that and they could actually like replicate that versus, you know, somebody that doesn't, hasn't been training a lot of like movement focused exercises. It had a really hard time organizing their body in such a way to, to really match what I was trying to get them to do. It was very foreign to them. So you know, that was a very glaring difference that I saw right out of the gates. Yeah.  It's really not about how you look necessarily. But here's the thing, and we've said this on the podcast before about nutrition.  And if I just focus on how I look, oftentimes I'll eat in a way that won't even benefit my health, which then won't benefit the way I look. Well, if you train in the gym or at home in a way to think of performance, I need to be able to move better, twist better, move laterally better, have better mobility. The side effect of that always is you look better. You look better as a result. Now, if you only ever focus on how you look, eventually what might end up happening, which happens to a lot of people that I know, is you actually start to move worse because you're not focused on things like mobility and full range of motion and multi-planar movements. And then because you start to move worse over time, you actually start to lose the ability to build muscle and look aesthetic because next thing you know, I can't deadlift. Next thing you know, I can't overhead press. Now I start to eliminate exercises because I can't handle them. My body just can't move really, really well. Now here's another one that I think is really important that sometimes people forget. And that's the durability you get from this kind of training. I talked about the Matrix lunges in mass performance. There's other movements in mass performance that always crack me up too, because people will be like, I had to use 20% weight before I don't leave. Because I just, I can't, I get exhausted. They're very, very difficult. And I always say the same thing that I tell the other guy, which is weight. Watch what happens to your durability and your ability to continue to work out. Some of these exercises are like a long continuous movement. And I think people are, that's something else that kind of pops up a lot in terms of like the differences of exercise is because you're, you're organizing and using your entire body for some of these, like you wouldn't be doing if you're just focusing on a certain body part. And I forget, yeah, one of them where I have you lunging back and then coming up and then pressing as you're, as you're coming back to full extension. And that one is always a killer for people that always come back.  I think Justin, you too, like I remember like shoveling cement, right?  All day long. And when you think about durability and training and the benefits of that and how it carries over into real life, never in real life do you do something like this 15 reps, then you rest and then you're done.  How many more reps? Yeah, exactly. No one ever does that. You don't sweep the garage and you're sweeping and then you're relevant. Right. They are irrelevant. And this is where it has such huge carry over into real life is you train that durability so that when those times do come in that you can last because one of the things that we find is when we're doing a movement, especially a foreign movement like shoveling cement for the first time ever, you do that and then you fatigue and then that's where the body starts to cheat and that's where injury starts to happen. Yes, I mixed cement with my grandfather came to visit. I was 16 years old. My grandfather was in his late sixties at this point, I think. And he came to visit, came to work with my dad and I and we were mixing cement back and forth. And you know how you get the big tub of cement. So one guy's on one end, you're on the other end and you got the big hoe and you're doing the mixing and you pass it to the other guy and he mixed it. I'm 16. I've been working out for two years.  I thought and I'm doing and it's 100 degrees outside. I was in the summer, no school and I mixed in my side and I passed it to my grandfather and I do 20 minutes in. I'm like, I'm dead. I'm almost dead and my grandfather's whistling. He's whistling while he's doing this and it was that durability. Now how can durability benefit the average person who's just looking to develop a nice looking physique who really doesn't care about having that kind of stamina because they have an office job or whatever? Well, here's the thing, your capacity to withstand punishment in the gym, your capacity to add volume, your ability to recover is very closely tied to your durability. Now, how is this going to benefit? Well, think about it. If you can add more exercises and work out harder and your body can handle it, you will progress faster.  Well, you don't want to hit a wall where you just can't handle any more volume or training. There is a way to get your body to do that. And part of that is you borrow from the way that athletes train and the way they train the gym. Yeah. And a lot of that, you know, going back to like new stimulus and novelty is the fact that your heart rate just skyrockets, right? Because you're just unfamiliar with it. And so like, you really feel like a cardio element to just doing something that's like that much, that your body has to be able to learn how to react to. And so to kind of be able to work through that, then carries over to where your body will have the ability to now calm down and be able to work your way through a lot of these like tough scenarios you put it in. Yeah. The next one's one of my favorites, which is just the mobility factor. This is one that I think you can make a case for this being number one, right? Oh, easily novelty. Well, I mean, just your ability to, to control full ranges of motion and have stability in them, or even improve or increase your range of motion. Look, we have studies that are conclusive on this.  This is true for all movements. Longer, fuller ranges of motion from, from, you know, beginning to end, it gets more muscle fibers to stimulate and it causes more overall strength and muscle gain.  It's your lack of mobility. It's a lack of control through full ranges of motion and training to improve your mobility will improve your ability to reap the benefits of some amazing exercises. It addresses the areas you're most vulnerable. Like, so where you're, you're, where you're in, in terms of like whatever movement you're in, and you have this range where you're comfortable and your body responds and protects you.  I'm going to press that a little bit further and really get my body to understand how it's supposed to react, what's supposed to tighten up, what's supposed to get loose in order to get me back to a position where I'm fully stable. Well, and what comes to mind for me, in fact, I had this conversation this weekend. So this weekend I was with my dad and my sister and all the, all the little kids and I have my sister's husband and I have my dad's wife. His wife is in her late 60s and my sister's husband's in his 30s. And he was asking me about, you know, dealing with knee pain and she just had two hip surgeries. And I hopped down in my squat and scroll position and it talked to them about the benefits of just being able to do this. I said, and one of the things that the carryovers, we talk a lot about building muscle and why that's so great, taking it through full range of motion. But I think the closest thing for me, or what I think is so important that I speak to when I'm talking to people like that, is just when you look at like the hip and the shoulder, it's such a complex joint that many people just limit the range of motion early in life, very, very early in life. We stop taking things in full extension above our head really early in life.  And because you limit that what ends up happening over time is the body starts to overcompensate. And then when you ask it to go a little bit deeper than normal, or you actually have to reach above over your head, this is where you start to have pain and injury. And in my case, I had bursitis in my hips, which was like a night someone sticking a blade right in the side of my hip. And it completely went away when I started to address my ankle and hip mobility and allow myself to get all the way down this deep squat. It is now a limited day that as a problem for me, I don't even have to address it. I don't got a foam roll. I'm going to deal with any of that just because I'm keeping my hips healthy and always taking them through its full range of motion. And the same thing goes for your shoulders. Yeah, well, side effect wise, your how's squats affects your gains now. Right. Now that you have better mobility. Right. You're building more muscle. And actually, what you're saying is so true.  I always, I never knew that that was something, a skill that you could lose, but all skills, you eventually lose if you stop practicing them. And this is even true, even if you're active in the gym, there's a lot of different ways that you're just not moving because you're always sticking with the traditional lifts. And again, there's nothing necessarily wrong with the traditional lifts. I love them.   And when you throw them in, you get the great benefits. And of course, the side effects of that again, are more muscle building and more fat loss. Here's the last one. And this one's a big one. And this one talks to both our stories, Adam. And I think even yours too, Justin, about the jump rope, which is explosive movements. I'm going to add a little disclaimer here. Explosive movements need to be done correctly. Just jumping up and down off a bench or whatever, that doesn't necessarily mean you're training explosivity. You may just be doing that to fatigue, in which case you're just training stamina. Real explosive training is not to fatigue, you're training your body to exert maximal force with good technique. So what that typically looks like in using the jumping on a bench example, that would be to jump as hard as you can on a bench, step down, rest, wait, set yourself up, and then explode and do it again. And once you start to feel fatigued, you take your break or you stop because you're not getting those benefits. And I also think like the other component to that, as you're learning how to maximally exert true amount of force in these exercises like a jump or a box jump, you also need to put that as much emphasis on being able to control and decelerate your body and bring yourself back under full control as well, which is not highlighted a lot in these hype videos and a lot of marketing efforts out there in terms of these exciting workouts that everybody's promoting in terms of it.  The athletes that I think of that come to mind right away when talking about this is I envision a picture and like a golfer. And if you've ever seen somebody train a pitcher or a golf swing, you'll see that much of the practice is around the technique of that. They're not giving everything they possibly can right away. They're first improving the technique. And on top of that, they're resting a good amount of time between each one of those repetitions.  He takes one and you see him. Balls in his mitt. He's getting the right grip on the ball. He's paying attention to where his stance is. He's got the wind up. Trying to replicate the same movements every time. He whips it and then it all resets again. And it's probably a good 30 seconds to a minute and a half before he even does the next rep. The same thing goes for a golfer. A golfer doesn't take the golf club, swing it as hard as they possibly can. And then another ball, then another ball, another ball. There is a long period between each one of those explosive movements where all they're really focusing on is the technique of it before they even consider giving their max effort into it. And that same detail needs to be applied to when you're doing movements in the gym that are trying to replicate explosive movements. Yeah, the goal is to train your body to exert maximal force and also to do it with good control. Explosive movement without control equals injury every single time. So you want to practice both of them. But really it's about teaching your body to explode. How quickly can I get this power to exert? And if you're fatigued, you're not training that anymore. You're no longer training or practicing that. All you're training and practicing is stamina. Well, going back to kind of like the Olympic lifter, right, like it is the movement, but also it's being able to apply the maximal amount of force where it's most optimal. And so this is like kind of a high level understanding of your body to be able to get to a point where I can actually produce even more power when I need it, but also then go through the movement to create something that's even more effective, you know, performance-wise than you're ever able to do just working on strength. You know, this topic also reminds me of how I found Paul Fabrits, who's a friend of ours, PJ Performance, who's like massive and huge now. But I found him on Instagram years and years ago when I think he only had like 10,000 or so followers. And what I was drawn to was the emphasis that he was placing on his basketball athletes with deceleration and the changing of direction and the way they were training. And I just, I hadn't seen anybody really put a lot of focus on it and the importance of that and how you do that. And it's one of those overlooked aspects in explosive training. We talk all about the explosiveness and how high can I get and how strong and how much power, but also how quickly that you regain control right after that is as important to that. And I think that's a missed opportunity for people that are trying to practice training like an athlete. Oh, dude, how do people hurt their arm or their shoulder when they throw a football or baseball at the beach? It's not because they threw it too hard. It's because they threw too hard for their ability to control the deceleration. It's the decelerating aspect of it that caused the injury. And so it's just as important. Here's the other reason why it's important. Your body has natural safeguards. Your strength is always limited by your body's perception of how much strength it can exert. Okay.  So that's why that's also very important. Hence the need for mobility. And so this is where that kind of helps to really, you put more emphasis there. It's going to unlock even more potential. Now, I do want to say this about explosive training. There is a way you need to train. If you've never trained this way, it's, it's important to train your, your abilities up to that point. There is a sequence of ways to train to get to the point where now explosive training makes sense. The only program that we have that really emphasizes an entire phase on explosive training on building power is maps performance, but it's at the end. It's at the end when you've followed some of the other phases and done some of the other exercises that we've programmed, then you can get to the point now where you can really reap the benefits of explosive type movements. And by the way, you know, we talk about building muscle. And we, you know, when, when you look at muscle and you look at the breakdown of muscles, and if I was to simplify it, you could really break down muscles into two types of muscle fibers, more complex than this, but just for the sake of this podcast, we'll make it very simple. The fast twitch muscle fibers are the ones that build. Those are the ones that have the greatest capacity for size and they are the explosive fibers. Nothing gets muscle fast twitch muscle fibers to respond or turn on like explosive movement, not even heavy movement. Although heavy movement heavily does work, the fast twitch muscle fibers explosive movements turn them on like crazy. In fact, uh, Soviet, uh, coaches understood this and what have athletes do an explosive movement paired with a slower movement, both resistance training wise, just to turn those fast twitch muscle fibers on. I think the term for that was a post activation potentiation. So fast twitch muscle fibers, you want to get those things to turn on so you can go do your bodybuilding movements and then you can develop it more, uh, train explosively through a phase. Now, I know I mentioned math performance a few times in this episode. That's because that is our muscle building fat burning program that takes and borrows from athletic training so that you can reap all those benefits. And, uh, this month is August, which means maps performance is the program that's on sale. It's half off. So if you want to get the program, have it all mapped out for you, all written out for you, so you don't have to do all the guesswork, uh, just get math performance and follow it. It's half off. Uh, here's how you get that, that program and the discount. Go to mapsgreen.com, that's MAPS G R E N, uh, E E N dot com and then use the code green 50. That's G R E N five zero without a space. Uh, also, mine pump is recorded on video as well as audio. So if you want to watch us and listen to us, check us out, uh, on, uh, YouTube. Oh, by the way, maps performance hasn't at home mod for it. You only need a dumbbell, a couple of dumbbells to follow this whole program. If you have a full equipped home trim, that's great too. But if you just have dumbbells, you can follow the full maps performance program. Again, you can find that at mapsgreen.com code green 50. Uh, so here's the thing. I, so I trained a lot of people towards the end of my career as a trainer that were in advanced age, uh, which I believe is classified as like over 65. I'd say we need advanced age now. No, we're not. No, I'm going to use the, I'm like, man, that was me the last time I just snuck up on us. Yeah. No, I'm using that as an example because that's way older than 40.


What's up, people, Menorth here, coming to you with a video. This time, I want to let you know on how you can play Battlefield Heroes. And to get started, you need to go to the website, then click on the login and register button on the top right side. If you already have a login ID, key in the login ID here. If not, click on register, provide a username that you want for the game and email address that they can contact you if they need to reset the password, key in the password and accept the terms and conditions and then click on register. Once you have done that, you need to download the launcher by going to the website and clicking on the download launcher button right here. And in the process of installing the launcher, it is going to require you to reboot your computer. So make sure to download it and tell it to save an icon on your desktop. You can just launch the launcher and start the games from there. The install process is fairly easy, fairly straightforward. Just click on next, next, next. And it does take a little bit longer. So you just get a cup of coffee or whatnot and wait for it to complete the downloading. And when you launch the launcher, it's going to come with the welcome screen. Just click on continue to log in. Now to play Battlefield Heroes, just launch the launcher, click on Battlefield Heroes, the tab on the top, click on install. And once you click install, click on play and note to play Battlefield Heroes, you initially do need to create a hero to start the game. So when they are on the website, go to the games tab, a drop down will come in, select Battlefield Heroes, go to the my stuff and click on create a hero. Now you have the option of customizing the player. You can select the class and once you're done, click on I am done. Give the name, give the level and click on create. Once you have done that, click on play. And similar to play for free, the game is going to load and the launcher is going to close. Select the hero, select the basic training if you need to, select the ability, the weapons and everything else is pre-selected for you. Click on the play now button. And similar to play for free, it does take a little time, but it will load in. Thank you so much for watching. Do let me know if you have any questions or concerns and I will see you guys and girls on the next video. Later people. Bye.


Hi everyone Joe for jasky's case breaks calm coming at you with 2020 bowman draft baseball eight box jumbo edition pick your team number eight All chrome ships, but no paper ships unless it's these four players right here No exceptions all other papers ended up donated charity goes to a good cause big thanks to All of these people right here actually let's flip the screens right here. There's the case right there big Thanks to everyone right here Thanks for grabbing all of these teams no fillers aren't like anything like that in this We just did the old-fashioned way straight up Walter with that last bottom mojo star next to his name. There's everybody else. Thank you everyone for getting in. Let's This case open So if you look at the top camera right there, you can see me setting Those boxes off to the side right there. So we're expecting a three chrome autographs per box on Average good luck. It's a baseball break, but it's not too much baseball news happening At least I don't think has any big big any big baseball news today We'll be enjoying some Thursday night football together a little bit later though Colleen's going with the Rams 2717 See young I think is going with the Rams 23 17 Joe is also. Oh see Smith is going with 20 Rams Joe is also going Rams 2017 about About Michael Irving 24 20, they're all predicting close games. I'm laying five in this game. So I Remember these these are the players That these are the only paper players that we're pulling here the mouse right here Good luck and our first autograph is a black border for the Angels nice 68 out of 75. There's Werner Blakely That'll be for the halos that'll be for Jorge and the Angels there you go nice start Tyler Brenner saying You shaved today to look like goose gossage. You got a goose gossage mustache gone Zach vene set him aside and We've got Lodzinski Right there Carmen Lodzinski to 99 for the Pirates Pirates paper We'll just set those aside there Vienn ghost the Rockies that's gonna be for Jack and Carmen for the pirates that's gonna go to chat. There's our first Spencer Torkelson paper That'll be for the Tigers that's gonna go to Desiree. All right, we've got Mark Vientos and Aisa Lacy to 250 for the Royals that'll be for Fred Schultz I've pulled some Ed Howard cards. Yeah, is he a top prospect in all of baseball? Yeah, I know he's up there. There he is right here Definitely a top prospect for the Cubs though But yeah, I think I pulled an autograph out of a case yesterday There's only three left in figure team 11. I guess we can go out of order First to fill first to break second half of the box Is Jared Schuster to 150 for the Braves that'll be for David and Another angels autograph that's David Calabresi for Jorge and the Halos So two of the first three autographs here and pick your team eight Angels was Matt Dyer to 250 for the Metropolitan's That'll be for Jack and we'll have our shipping team sleeve and top load those of course just in the interest of time We want to try to breeze through these as quickly as possible To be looking for one more auto out of here One of the guys we're saving here Heston Kierkstad Yeah, Torkelson is going for crazy money. You're number one draft picked a hitter Projected to to be a stud In MLB, so yeah, I think I think he's gonna certainly get a lot of attention And our final autograph is for the Diamondbacks or final autograph of the box 94 out of 150. That's Bryce Jarvis and Michael Coops with the snakes Tell you you don't think he'll last long in Detroit Why we can't afford him. No, I think the I think the Tigers are Are the kind of teams that would that can play pay their players Guys paid Verlander and guys paid Miguel Cabrera They've demonstrated they can't I don't think they're gonna be They're not always like big players in the free agency market, but well thankfully Miguel by the time Torkelson even has a His first free agency Think you'll you'll have you'll have long finished paying off Miguel Cabrera I mean he's gonna be Torkelson is gonna be under team control for at least five or six seasons There's at least three three or four arbitration windows for him so by then Those names will be off the books. I've heard about I mean that's all that speculation season, right? Matthew Stafford to New England. I feel like everyone's connecting Stafford Everyone's connecting a quarterback to New England So I don't know I mean I don't doubt that It has been mentioned by somebody, but I feel like any quarterback will be attached to New England I'll be like, oh Carson Wentz to New England, you know Matthew Stafford to New England Minshew to New England, you know, like it could be all over the place Sam Donald to New England Dwayne Haskins to New England. I know trading quarterbacks is so difficult though I mean you'd have to give up at least a first, right? Alright Oliver, what's going on man and our first autograph out of the second box is Spencer Strider to 250 For David Lewis and the Braves You know what? I don't know actually Put a team and check out and see what happens. There's Mike Siani to 50 for gold paper for the Reds the Heston that goes to the Orioles that'll be for Josh Maybe we'll find some Heston chrome or ink. There's Daniel Espino to 99 For Cleveland, that's gonna be for Mark Bissette Now the 10% soft gone Lonnie's asking advice should we hold on to Josh Allen rookies or sell now? Here's Bryce. Let me ask you this Lonnie Why do you want to sell now? 100 out of 499 diamond back that'll be for Michael or twerkelson paper Tigers Desiree with this one Maybe we'll find his autograph in here somewhere or some chrome too. There's Robert Pausson sky blue And we got a Robert Russell Sparkle and a Bailey horn For EA and the White Sox Right. Yeah, see that that's the tricky thing about buying and selling Lonnie's like yeah, good question Not sure what the valleys are later on or if he's just average or above average Padres that'll go to Mark Bissette. This Zach vene will go to the Rockies. That's for Jack I feel like I'd be inclined to hold on to I'd be inclined to hold on to Josh Allen That's right Bailey horn Yeah, he's definitely hot now birch thinking thinking sell But I don't know I'd be inclined to hold. I mean the Buffalo Bills are a playoff team, right? He's made and Josh Allen's made big strides this season as a quarterback He has since his rookie year every year. He's gotten better and better if he has like a signature like He has like a signature playoff win or two. I mean could even be a sneaky Is that a sneaky Super Bowl team? There's Ian Bedell to 250 more Torkelson paper I mean, it's not crazy to say that you know that the Bills You know with a couple couple breaks go their way They could suddenly be in the Super Bowl and I guess in the end. It's just it just depends on how you it's like Fantasy sports, right? It's like how do you feel about this quarterback going forward? You know if you personally think that He's he's an average quarterback You know, yeah, maybe you move him now while he's hot. I person would at least hold on until the until the playoffs You see how he see how he looks there There's a chrome Torkelson. I don't know. That's just my advice though Some some of the guys in the chat just saying sell now while while it's While it's a while his card values are at a high point That was another box and we'll do again. We'll do we'll do a recap at the At the end and no worries Lonnie It's all always a fun conversation. When do you buy? When do you sell? It's the same with like same in like stock markets When do you buy and when do you sell? A little bit of room here. You can see everything on the top camera right there Yeah, Oliver's arguing and you know is arguing that Josh Allen has a high ceiling But do we really see Josh Allen in the Super Bowl? Right. Yeah, his prices. Good Ryan Harrell is arguing. Hey, listen His prices go up when he makes the playoffs and if he wins a Super Bowl I mean he'd be a legend delivering a Super Bowl to Buffalo He is pretty beloved in Buffalo, isn't he? I think he said all the right things when he I think he said all the right things when When he was drafted. He's like this is where I want to be blah blah blah blah Yeah, do we see Josh Allen getting past Mahomes? I don't know That's the other thing. Mahomes is blocking pretty much every quarterback for like the next ten years but The bill's defense is actually pretty good The Raiders, yeah, the Raiders beat the Chiefs I think they kind of if you can kind of catch I mean I don't think you're gonna catch the Chiefs sleeping in the playoffs, but There is a sort of pathway to to try to beat him to beat Mahomes that's by exploiting a poor Chiefs defense and Maybe if you have if like the bills keep growing their defense You know that could be that could be the recipe You know, I mean Mahomes is not gonna win the Super Bowl every year at least I don't think so at some point You know it's football right any given Sunday it could just be You know it could be I mean they could get knocked down the first round this year and everyone's like whoa and we got Saul Garza 28 out of 99 green Chrome auto for Fred Schultz and the Royals There's Mason win to 499 Spencer Torkelson paper We've got Shane Drohan and Andrew Vaughn purple chrome to 250 For the White Sox EA with the White Sox. He's supposed to be pretty good We've got Heston Kirkstead I know I always think Keston here because the H and the K are at next to each other a little bit of a ding in that corner there, but I'm sure we'll find some more papers Right there Nick Jaspie's here to help out Stacks and boxes on his heart here. We'll help make the break go a little bit more quickly By your cell on Josh Allen Hold you hold. Yeah, not buying that cell Basketball is coming around so a lot of football is dropped a little bit But it'll be right back up. I mean the bills are 93 They're a playoff team There's hunter green to 150 for the red the raiders or titans and hunter Barnhart You see the bills being the chiefs Think they're gonna repeat And I think they'll do it They haven't been really blowing away teams is here though. Yeah, I think they haven't put the gas Oh, you think you think they're just cruising into the playoffs And then they'll just turn it out. Yeah, I could see that Because like some games like they're not putting teams away like also the teams are not putting away or like divisional rivals Unless they see the raiders in the playoffs But you saw how easy it was a two-minute drill Anytime they can score that was they want to score. I feel like they can Let the raiders score a lot too. No, they let Jason wouldn't catch that Let me touch this Stack here Have one more autograph Yeah Yeah, I saw that it's crazy He's kind of absent in the playoffs though, that's not like just a one-time thing. There's that Mick Cambly to 499, but I think they had to Probably lock them up, right? You're right exactly There's Walter with the Mowins last bottle Nuggets last year Plus they're a game away from the ones What's the nuggets had like some fortune I don't know why I missed this JJ boss right here 22 or 25 Orange, here's another box right here. Is it time to buy low on Carson Wentz? Without bias he's an Eagles fan Well, I don't I don't usually do totals Tony, so I did not pick a total on this game I'm kind of bad with totals The thing about once is they can go lower So yeah, I guess if you're that's the strategy if you think if you really think he's gonna bounce back Then you just wait for his car to go even lower because like Nick foals like he's already There's Justin foeskew to 499 refractor autograph for the Rangers mark the set and like Andrew luck sells well Think Andrew luck comes back It's Connor Phillips I guess reunite him with Frank right Connor Phillips for David in the ends, but what would the Colts have to give up? Oh, maybe yeah, maybe not much at this point. Yeah, the Colts want to do that. I think so We're in the same Yeah, I got a terry Bradshaw cap here Bruce Ariens rocks this cap every once in a while Good football hat Jake from for the Eagles is the answer says Kyle. I don't know. I don't know if they I don't know if they would Yeah, I was gonna say I don't think they're gonna give up on Jalen Hurts I think they give up whence Which I don't think they will If anything they're gonna try out Hurts for a year with Peterson They're not gonna fire dog Yeah Well, Brent we have so many boxes to go way too early to be Yeah, we're only two three boxes in And I've been halfway through the break I've got a long way to go sir There's a Caden Polkovich to 250 for the ends. That'll be for David Citko and we've got Tyler Soderstrom Oakland A's Gary with the athletics. Yeah, I think we'll get rid of Yeah, the offensive line is there is really the big thing I mean you could have Right is Nick York to 250 Purple paper for the Red Sox that'll be for EA Right so you can put like and then our other was You could put Prime Joe Montana out there But with that line Prime Joe Montana wouldn't even be able to do anything But I feel like that's part of it too right like he's just like terrified that he's just gonna get destroyed So he's throwing off the back foot a lot Maybe Hertz just had I think me I think Hertz just has that like I'm a kid He's just like he just kind of has like that fearless Yeah, it's like I could run around these guys. No worries the thing about Quarterbacks is next year might be the deepest quarterback draft like of all time Really for quarterbacks Trevor Lawrence Justin Fields. Yeah, the fields kid I And we've got an orange for the Orioles that's Carter Bommler Nine out of 25. That's for Josh Proust and the O's. I love when the The color matches the team. Oh There's a printing plate coming up No ink printing plate No ink printing plate going to in a red No ink printing plate to train whistles in a row is unheard of in bowman draft Burt caraway Cubs EA with the cubbies All aboard the Big Hit Express Nice, thank you Nick and a red paper JJ Bladet One out of five for the fish. That's for Walter. There you go Walter all aboard the Big Hit Express Whoop whoop Nice All right Zach Collins schedule is in the chat. Please keep an eye on that. I think Bladet is supposed to be a pretty solid player, too There's Heston and There's Zach v Horathing I set that last spot mojo up by leaving the Marlins and I think Brent set up the red He put that out into the universe. It wasn't for his team, but put that out there. All right. Here's another box right here Looks like we have one two three four four box over halfway through this break ladies and gentlemen Got about another 30 or so minutes to go and we've got a sparkle AJ Vukovic For the snakes and then we've got a Jordan and Wobu for the cubbies. That's for EA There's Carter Bommler to 250 Purple paper for the O's TBD means to be determined there's Spencer Torkelson. All right, and we've got Chrome draft pick autograph refractor parallel for the Reds Austin Hendricks Sign your cards Austin that goes to Jay and the Red Legs and we've got Colt Keith To 250 purple paper. There's Levi praetor to 150 No, it's not not to be doomed Some of these can be autographed to we've seen that and we've got Garrett crochet 68 out of 71 sparkle autograph for EA and the White Sox Nice that's their first round pick 11th overall All right, a few more boxes to go ladies and gents All right, good luck a few more boxes to go Oh and some gold wave behind Jeter Downs. It's gold wave auto Dane Acker 8 out of 50 gold wave on card autograph That'll go to Gary Myers and the Oakland Athletics Thanks, Zach One of that Zach Collins of the White Sox White Sox catching catcher and there's Daniel Cabrera to 499 You went to high school with this character here? No, Zach Collins is Zach Collins of the White Sox is in the chat and he said he went to high school with Dan Aker Dane Aker There's a chrome Torkelson another Heston No no parallels for Torkelson yet, but we do have a couple boxes to go and the rest of this box So let's see what happens pay for Torkelson and we got Logan Hoffman pirates autograph for Chad and there's Dane again Purple paper to 250 Well, sorry Ryan, I just missed out anyone else see the error cards with the bad number stamp and in this product Sorry, I have to keep my head down for this break to make sure I catch all those all those papers Previous year is when we didn't have to pull paper for for for these for these particular players right here. I Would just be able to just just to go but guy can just go by feel and fly through the break But the papers Slowly becoming popular We got Quinn cotton to 250 purple chrome For the reds Jay with that one and we got Garrett crochet green to 99 and we got Trevor Halver 491 out of 499 refractor autograph for Crister art and the Yankees and Jay groom to 25 orange paper for The red socks that's gonna go to EA all right two more box to go Here's half a box here's another half of a box Here's half a box Here's the other half of The box right here And that's it folks. We're all done. Good luck everyone. So more for the brewers We got Patriots at Rams coming up in a little bit When we've got a Tanner Burns class of 2020 autograph to 250 Yes, I'm done with it now and that'll go to Cleveland. That'll be for Mark Bassett another Torpleson paper and then we've got Milan Tolentino to 250 purple paper For the tribe There's Spencer Strider purple paper to 250 Aaron Andrews from the South Bay. That's where we are Spencer paper What South Bay she thought oh, maybe she currently lives in the South Bay Just from Florida We got Miguel Amaya gold chrome 17 out of 50 for EA and the white socks and the autograph is Justin Lang 30 out of 150 blue wave auto for Mark and the Padres Chris McMahon for Colorado that'll be for Jack And Jack you'll get all those zacks as well that we've been pulling out of here the paper zacks There's Tink hence to 150 blue paper for the Cardinals That will be for Brent and st. Louis Like that Zack for Jack And We've got Jack Blomgren 251 out of 499 Rockies Jack with the rocks and I'll do a recap at the end to after we do this final box. We made it folks We made it. We got Marco Rea to 250 purple paper Hell yeah Ramos Sparkle For for my rivals the Giants that's gonna go to Mark another Torkelson paper We saw a chrome. Are we gonna see any parallels? It's another one for Detroit for a Desiree. We're gonna try to look for one of those by the end Getting close to the end now Was our first autograph in our last box Joe Boyle 17 out of 250 Purple chrome autograph for the red legs that's gonna be for Jay goings. All right last half box there We got Owen Cassie Padres autograph for Mark. There's Owen again sky blue another torples and paper Super We got Michael Togli at a 250 purple chrome I like when the parallel matches the team colors Jack. That's a good-looking one and an autograph a Marlins autograph 85 out of 150. Zack Camber Lee Cambly That is for Walter and the fish last spot mojo Yes, Patrick. This is pick your team number eight According to the sketch and the very last bit here Well, you're about to find out Patrick because I'm gonna do a recap in just about 20 seconds All right, and there you have it ladies and gentlemen that is the break Let's go through What we saw and pick your team eight Thanks, everyone for getting in we've got more in the store Jasper's case breaks calm So check it out. That's a chrome Torkelson I don't think there's really anything much past that chrome one Patrick there's nice train whistle. These were these were back-to-back cards. It's pretty cool. Oh There was two chrome Torkelson's a lot of paper and That my friends is that thanks for joining our breaks. Thanks for getting into the action really appreciate it I'm Joe for Jasper's case breaks calm. I'll see you next time for the next break. Bye. Bye


Agriculture is the main driver of deforestation in sub-Saharan Africa. While shifting cultivation by small scale farmers remains an important cause of tree cover loss, more and more small holders are producing cash crops to meet rising domestic and global demand for commodities like sugar, chocolate and coffee. In Southeast Ghana, for example, farmers rely on oil palm cultivation to serve the domestic and regional demand for cooking oil, cocoa for export to northern markets, and rubber for export to emerging economies. And while growing opportunities in these markets is certainly good news, the unchecked expansion of such cash crops puts increased pressure on often on reserve forests, which provide important ecosystem services to the people of Ghana. How can Ghana protect its forests while ensuring that farmers benefit more from the booming agricultural sector? New and innovative approaches are emerging to advance agricultural development and sustainable landscapes. This is why C4, through the governing multifunctional landscapes in sub-Saharan Africa, GML project, supported by the European Union, is working with local actors to identify and test pathways to increase production and inclusion of small holder farmers while protecting and restoring forest resources. By bringing together all stakeholders, such as private sector, government, customary leaders, civil society, financial institutions and farmers, the project uses collaborative approaches to design a landscape development strategy, forge new partnerships and promote collective learning and understanding. This will ensure that commodities are a driver for development in Ghana, not deforestation.


Hello everyone and welcome back to another video. So today's video will be looking again at Power Automate and I've had this question a few times and it's basically revolving around how can you create dynamic folders? And by that, what we want to do in this example is as we want to create a new file on our OneDrive which you can see our directory here, we want to save that in a new or create a new sub folder with today's date and then to place our newly created file within that folder. So it sounds more technical than it is but it's actually really quite straightforward to do this. So what we'll do is jump over to Power Automate. So we're using the cloud version here and I'm just going to create a new flow and I'll just do a instant cloud flow. So this is obviously if it's triggered manually and let's call this manual or actually let's say new folder and then we'll go manually triggered because for us at this moment in time the trigger isn't important but for you you may need to do this as a schedule cloud flow that runs either every day or multiple times per day. So the first thing we're going to do into ours because again we're working somewhat with dummy data but if we go back into our files you can see we've got this new staff list. So for the example we'll simply just use this as our new files content. So the first thing we need to do is obviously get the content from our file. So if we go get content and of course for you you're going to have potentially a more valuable source than just a random file that you've picked but all I'm going to do is navigate to where this file is stored. So new staff list and of course we're still working with OneDrive for Business in this example but you could obviously be extracting your source data from maybe SharePoint or one of many other different directories. The next thing I'm going to do and obviously this is the part where you can now differ and decide how you want to do this but I'm going to initialize a variable with my desired folder name. So to do that we'll set initialize, initialize variable and what I'm going to do is call this maybe folder name. We'll change this to be a string and I'm going to use some dynamic content. So here if you had a static recurring name I can't think of a scenario where you might want to do this because we want it to be dynamic you could obviously just type in here but we're going to be using an expression to do ours and all else is simply going to be is to go format date time and the date time I want to format is UTC now and if I do the brackets you can see so that what this bit will do here is return the date timestamp for the current date and time at the point of running this and I just want to reformat this so it's in a bit more of a consistent format. So for me I'm going to go for lowercase wise to capital M's and to lowercase D's and the big mistake I missed here is I just didn't do these within single quotes so let's just add those in there and what this is going to do is it's going to get the current date and time string and it's going to reformat it so that it's in the format of year, month and then day. If you hadn't noticed or weren't aware obviously you need to make sure you do your months in capital M's because lowercase M's will indicate minutes rather than months and yet and obviously just put this in the single quotations so we know it's a string and select okay and then what we've got here now is this variable is going to produce our folder name for us so it's going to work in a scenario but I'm sure there may be other scenarios where if you're trying to do things more dynamically as in creating more or multiple subfolders within the same flow you may need to rethink how this is done but for example and hopefully your example that you're trying to solve this will be just the solution so once we've got our name we can now go to a new step and this is going to be creating our file so if you go create file go into one drive for business again for us so the folder path for us is going to be the point at which we want to store this subfolder so if we navigate through I can see that yeah these are my folders or existing folders at the same level I wish to save my new one so if we go into my files you'll see that the folders backup central excel and my files match what we see here so to make sure that my newly created folder is at the same level I'm just going to go back one and select the root so this is the level I want it but for you just navigate to whichever folder is the folder you wish your newly created folder to be up here within and all I simply need to do here now is we can see we've got our slash there signaling our root folder I'm just going to click folder name and you can see what it's now going to do is dynamically add or it's going to dynamically look for this path or if it's not available it will just create it for us and then in terms of file name let's just call this new file nice and easily.csb and the file content is just going to be of course the file content from that file we extracted at the top here so this last step here well these last two steps the initialize variable to get our folder name and this section here is all we need to be able to create these dynamic folders so you may have seen videos or tutorials about how you can obviously do a create folder using Power Automate so again there may be scenarios where you need that but for the particular question I've been getting regarding OneDrive this is the solution to hopefully meet your problems so what we're going to do is click save once that's saved we can go into test but before that we'll just once more go back into our My Files so we can currently see backup, central, Excel, My Files what we're expecting to see there is a new sub folder in the format of what we say 2022, 11, 29 and then obviously within that we'll see our new file so what we'll do is just go into test, manually, test and then finally when it's ready you go continue with a few buttons to click here run and then done and hopefully we'll get the green flag or green text we say down this create file one yet we can see it done in two seconds let's now go back into My Files and we can see we've got that newly created folder here and you can see with these little sort of the loading icons or three of them you can see where that folder and then when we go into there you can see we've also got our new file so trying to keep this video nice and concise just to the key points here but I hope that answered your question regarding how to create dynamic subfolders when creating your new files if you did enjoy that video and it answers your question please don't forget to give the video a like not only greatly appreciated by me but does help that all important YouTube algorithm and if it's your first time maybe finding one of our videos or you've watched them in the past and you're still yet to subscribe can I please ask you to consider hitting that subscribe button and also that bell notification button that way you'll be notified of all of our videos as they come out in the future so lastly thank you very much again for watching and we'll see you in the next video


My gosh, bro 84 plus.  I'm very happy if no dupes. All right, man. I Will go man We're gonna start off with the 84 pluses and rip a lot of these furs and then go for the icon pack again boys This guy blue magic is the number two trader on top 100 You can look at the top on our leaderboard. He's number two in the world. Man is a legend. Okay, man is a legend So we're gonna try some of these 84 plus doubles and hopefully Get this guy some untradable team in the season cards first ones first Okay Terstegan first one. Hey, yo Yo first 84 plus pack and it's a 95 rated terstegan now. That's a good start We have the potential to see some crazy 84 pluses here, man. This could be crazy Bruh, it's a dupe. But look at that dude. What a pack Is it a dupe?  Does he use him? He uses him first order and tradable as well I'm gonna keep the one that you used All right, second one. Let's go. Who's who's in this one Spanish? Center mid another tots card surely Tiago Yo, yo, these packs are rigged.  Okay, wait, no. Oh my gosh, dude. I thought it was VVD. I Thought we got VVD, but that's another 95 rated card dude. These are correct. These are correct Derai 95 rated 95 rated 93 rated and 95 rated first three packs Scenes if this is VVD the absolute scenes these packs are insane, bro He's 80 84 doubles if you guys stack some of these.  All right some pack numbers All right, that's what I want to see Italian center back Keelini Hey, yo 89 dub the dub seven. Let's get it. Let's go Let's go For birthday, okay, this could be somebody big or not money I'm 89 rated Bro, these are 84 plus double packs and there's only been one pack Where the player has been 84 rated? We've got like two 85s and one 84 and that's literally it There's another 85. Okay. What is this? Is it a blue? Yes, this is Gulachi from the community tots another team of the season, bro 89 rated. Okay. Good fada. This man's gonna be able to do Pugba for free and Then some should I finish marquee matchups for the 50k? I think it's worth it. Yeah, man. Okay. What is this future stars? Joe Felix Wait, is it Joe Felix? Yo? What a pull 92 Joe Felix, bro That's massive That's really I'm excited because that is a very hard card to pack W W I mean this guy's only like 200k now. He used to be like Frickin 2 million coins when he first came into the game, but still That's a dub not a ton yet, bro. I haven't really opened packs though on my account All right, this is a walkout Italian Please be bonucci. We already have Keelini. We don't want dupes. Oh No, it's a dude, bro. I'm freaking dup 89 rated Yikes, and if it's gonna be a 99 rated it has to be from pack 7 has to be absolutely has to be from pack 7 Okay, this is probably a blue maybe German Centerback Hummels 96. Let's go Hey a double 84 plus pack. You're getting a 96 rated. These packs are ridiculous, man. That's a W That is such a W. This is wild This is wild another for for birthday, but no walkout.  Yeah, that might have been the first non-dupe That's me might have been the first one. Here we go. Could be a blue Costich wait, who's this? Mitrovich 92 rated Okay Okay, Mitrovich not bad We take those The best blues that we've gotten today. All right, now we go now run a roll. Let's go German again Centerback again. Oh, no, man. Are you kidding me?  If you're wondering why we're quick selling all these cards We have Exclusive quick sell instructions from the owner of this account. Okay, that's why all right. That is why Franch this could be big center back for Ron Ron, let's go 97 that's huge from a double 84 get in Get in that's a million coin card One of the best centerbacks in the game. Let's go He says, yeah, I can't dude get in That's a dub That's a dub. Oh Let's have that let that marinate right there for a second. Yes Mmm. Oh That's beautiful. That is a big W The best center back. He's the best center back for you Hey, two specials one pack. Come on. Yeah All right, we'll take it 97 for on from a double 84 plus man. These packs are rigged. Oh another another blue. That's what we love to see big nation. Oh it's a dupe That's a dupe goulash II do these are tots galore. These are team of the season galore, man What a genius move to save these 84 pluses Oh, yeah, a lot of people actually saved a man and it's paying out for sure You have to be kidding me. Please tell me straight up. Oh Two tots in one pack. Oh my gosh. Come on another blue. Please let's go another team of the season Spanish center back in our mid Who's this? Luis Alberto. Yo, that's a 97 What? Yo, these are cracked These are cracked. Oh My gosh, dude.  Oh, it's neither dude. It's Lamani Yikes. Hey, we'll take it though 90 rated, right? 90 rated another blue. Let's go German Striker Timo. No, dude. It's always this guy. It's never Timo Nider Lechner, I guarantee you he has this guy's a duplicate.  Better than Werner How is that guy better than Werner? Let's go. Yeah, another blue. Yes another blue these crackers. These packs are so cracked. Oh I thought it was Royce. I thought it was Royce a havert is a W though Please tell me this isn't duplicate boys again. Let me reiterate These are two eighty four plus cards coming out of one pack and we're getting 90 pluses consistently 90 pluses consistently. These are the most rigged packs. I've ever seen 94 haverts and 85 delict same pack 11 packs to go. Come on EA sports These have been mental so far drop us a big boy at the end. Yes, it's a blue. It's what we want Italian center mid Veradi 96 rated 95 rated. All right, that's high rated man 95 rated team of the season of Veradi.  This card was packed so much. Hey, but nega as well. We got Veran We need more please esports. These packs are just too rigged. We can't stop now German Center back again.  Oh my gosh, man That's another team this season. Let's go German again, please Please no, no, man. That's the second Terstegen dude These are the most cracked out packs. I have ever seen in this game Last pack is just a gold walkout Italian It's probably gonna be Kealini again, and it's gonna be the third one that we packed today And it's Benucci. We will take that because that is not a duplicate. I think With a prime icon player and he's hoping for no dupe We've got way too many dupes already All right, let's go esports. Let's go Hey, I see in is this a dupe. Oh, please don't please tell me you didn't take this guy from swaps That's I that's that's a solid pole. I mean this guy's club. He's not gonna use him But still that's a decent pole.


St. Lucia's tourism sector has received a shot in the arm with the reopening of a major source market. We get details from Geraint Georges of the St. Lucia Tourism Authority. Commemorating the reopening of the Canadian market, the St. Lucia Tourism Authority, along with tourism stakeholders, will on hand at the Huronor International Airport to welcome Air Canada Rouge Flight 1878 on Sunday, October 3. The return of Air Canada signals the reopening of St. Lucia's fourth-largest international source market. Air Canada discontinued its winter service to St. Lucia in January 2021 during the third wave of the COVID-19 pandemic. The first flight to St. Lucia returns after nine months following the Canadian government's cancellation of all flights to Mexico and the Caribbean in February 2021. To welcome Air Canada, a delegation led by Tourism Minister Honourable Dr. Ernest Miller, comprised the Chairman of the Board of Directors at the St. Lucia Tourism Authority, Thaddeus Antoine, the St. Lucia A&C Ports Authority, and President of the St. Lucia Hospitality and Tourism Association, Paul Collimore. The flight landed at 2 p.m., bringing a combined total of 148 returning nationals and visitors to the island. A commemorative plaque was presented to Captain Christopher Clark and crew members who disembarked to greet the delegation. Till the end of October, it's going to be one flight a week. Thereafter, it's going to be two flights a week. And from the middle of December, we're going to be having four flights per week. Certainly, we are delighted to have so many visitors that will be coming to our shores. That adds more business to the taxis, to the sights and attractions, to the hotels, to the restaurants. And all the other sectors in St. Lucia will surely benefit from having more visitors coming in. And of course, we all know that so many people depend on the tourism sector for employment. And ahead of Christmas, we're certainly looking forward to flights full coming out of Canada. Air Canada's return service to Toronto on Sunday, October 3rd departed with 51 passengers and facilitated the exportation of 2,545 pounds of fresh produce to Canada. President of the St. Lucia Hospitality and Tourism Association Paul Collimore speaks of the benefits of another market to St. Lucia. This opportunity where they have another source market reopened provides that opportunity for them to have the flights to come back to St. Lucia. Also, we see this here as an opportunity for all of our services to reopen. We see our taxi service providers, our DMCs as well, and many of the agents operating here and at the airport, not to mention our accommodation sector as well. So really on behalf of the sector and certainly on my own behalf, we want to say welcome back to Air Canada, welcome back to the Canadian visitors. And this market is very important to our overall business here on the island as well. We hope that moving forward, that the demand will continue to increase and that we can see more increase in the coming into St. Lucia. Air Canada's winter schedule will include four weekly flights as of Christmas. St. Lucia is also set to welcome back WestJet and Sunwing in the weeks ahead. In 2019, St. Lucia welcomed over 40,000 Canadian visitor arrivals to the island. Keeping the destination and the diverse Canadian market top of mind, the St. Lucia Tourism Authority will continue to drive its robust, targeted marketing and public relations campaigns in the market, creating more awareness of the destination and access routes. During George's St. Lucia Tourism Authority.


Hello and welcome back to the craft box. My name is Brenton today We're on episode 31 of the was born on completionist craft this series where we craft everything in the game Today we're doing the adepts judicial Laurel as voted by you in discord On screen now all the things that you need and requirements and such In order to craft this Yeah, so we're gonna go over and do that right now, and then we will go through the stats So obviously this is the level 30 helmet for the Obviously the aquila level 30 aquila helmet We need the equipment crafting station, which is not that one that is housing. No, that's housing. This is equipment There it is. Hello, and we can craft this bad boy. We can also craft this Wow I remember when this was such a struggle to craft the ring of a prophecies. Oh the days There we go. We crafted it. Look at that all the things being used up all that blood most But yes, this is balance only might help if I press the right thing and It gives 150 health for power put chance three balance accuracy seven balance damage five Fire resist three Ice resist five storm resist and five percent incoming not too bad. I don't know the comparison to the Balance Zeus helmets. I'll put that on screen right now So you can decide which one's better, but it looks not too bad. So yeah But I'm anyway, that is the end of this video as of right now There is a new poll in my discord server linked in the description below And you can vote on the next option for what we craft you can guide where the series goes next I'll give you two options and you vote for which one you want And that keeps happening until we finish which will be for a long time. We also have some of the Mentecathlon stuff, which I will be doing over the next couple of However long a wee while probably they'll come out slowly. So yeah, that's fun Anyway, thank you for watching remember to like and subscribe and first subscribe press the little bells So you know exactly when I post another video and remember craft outside the box