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Let's talk about it now Yeah, you know when we talk about longevity or should I say when longevity and exercise or talked about in mainstream News or even studies What they typically talk about is cardiovascular activity right just being active right well We now have studies to support what we've done for a long time, which is That strength training has profound effects on longevity and here's something even more interesting new study came out Comparing or showing the effects of love resistance training on longevity and by the way, this is these were everyday average people Whether they did body weight resistance training or gym type resistance training they put that all together So it's not like there's our hardcore bodybuilders or whatever They're just doing some form of strength training And here's what they found that was different between the longevity benefits of strength training versus the longevity benefits of aerobic or Carvester training Reduction in cancer risk. Oh, wow strength training had a significant reduction in cancer risk that we don't see necessarily there's this great book called Resistance training revolution Yeah guys a little the guy that wrote it's a little douchey, but I mean he's spot-on with some of the things that he talked about Yeah, no, it shows so check this out. This is what the study says that This is the largest study to compare the mortality outcomes of different types of exercise Strength training based exercise had a 23% reduction in risk of premature death by any means and a 31% reduction in cancer Related death. So it's vital when it comes cancer and again, what do they attribute that to? The muscle protective. Well, yeah But like in terms of the protective tissue with around your organs like what that is a very good question I don't know. I think it would be more metabolic related. Yeah, you think that I would think so because Building muscle is one of the most effective ways to improve insulin sensitivity It's almost a guaranteed way to do so like they've done studies on the severely obese And they'll have them gain some muscle not lose any weight and we'll see these great improvements in insulin Balanced hormone profiles and everything else that comes with strength training. It could be but also, you know Through the process of breaking muscle down and building it the body does release a lot of these kind of hormetic Compounds that you know if you looked at my face value For example, you lifted weights and then studied someone's blood right afterwards like oh my god That's damaging look all the the damage markers and then flat inflammatory markers But I think that that's part of the balance that keeps you healthy and living a long time And that may be why it's anti-cancer into if you think of the aerobic side of it like inevitably you're gonna hit repetitive stress issues Which are gonna come up and on top of that the oxidative stress So those two factors alone, you know We would seem to kind of pull it down a bit versus like strength training gives you a bit more ability to Continue moving and continue that movement pain-free. Yeah, good point And then here's something else and this is not what they said in the studies is my own speculation And I I had somebody very close to me who slot who you know over a year and a half slowly died from cancer and Watching that and then researching it during that period and talking to cancer doctors Oftentimes what kills people is the treatment and their inability to continue to lose weight their inability to continue to waste away Well, let's say you go into Because it said cancer related death. It didn't say cancer necessarily now That's probably a reduction in cancer has to be but I wonder if there's a piece of that that says hey If you have an extra 20 pounds of muscle on your body And you do get cancer and you do get treatment and the treatment successful. You're less likely to die From the muscle wasting or the body wasting effects of the treatment because if you've ever seen somebody go on cancer treatment Atrophy they lose tons of muscle, but if you have muscle and strength more than normal to begin with there's more You have more more room to lose more room to lose So I wonder if that plays a role at all, but it definitely there's a reduction in just rat is in cancer as well But very interesting now Do you do you predict that we're going to in the near future see doctors starting to recommend this 100% by the way I go back and forth on that by the way Why wouldn't they recommend it just because the risk factor and we know that like complexity maybe yes You know and because there's so many there's so much red tape like with like when it comes to like the medical field It's just like certifications, right all the stuff that we we learned in certifications We've we've unlearned as we got more experience, right? It's like oh wow You know stopping my clients at 90 degrees on their squad or on their bench press was you know Yeah, the certification taught us that for safety reasons, but I know that for overall joint health That's not ideal. In fact, I should train my clients through its fullest their fullest range of motion And so yeah, my fear is that even though the studies are continuing to point in this direction I know you highlight them all the time and I want I want to believe that we're gonna move in this direction I still have a little hesitancy to come out and say oh, yeah real soon here Doctor's gonna be saying that because I feel like because of the red tape. Yeah, that's a good point But by the way, I do want to also add that The the combination of cardiovascular activity and strength training had the largest reduction of risk of mortality, so Combining the two is probably your best bet when it comes to longevity, but you know back to You know what you were saying. I think it's more of this I think that cardiovascular activity on its face appears to be More simple and easy to apply right because the belief is oh, I'm gonna go for a run I just got to put on my shoes and go run lower barrier to entry.  I better use the no the right exercises I better learn the right technique But there is again, there's truth to because well the strength training programming is much more complex The risks are a little different though, right like the the running Although I would say a majority of people that just start running will encounter some sort of an injury the injuries are typically minor and or Chronic pain is what you would get more more likely like in the knees or the hips like their shins are probably most common with that where The risk of really hurting like your back or something, you know doing a deadlift or a squat improper is a much higher risk Where you could actually really hurt something that's why that's why I'm worried about it never going that way because Yeah, you're right running can't hurt you I mean if you have poor mechanics, which most people do have but you know, what are we talking about shin splints, you know bursitis You know chronic knee pain. We're not talking about, you know, breaking your back or we're not talking about Yeah, but you know, don't you see this sort of wedge in between all that in terms of like the tonal machine or one of these other like They try to figure out how to add resistance training in one setting.  So maybe that's like sort of the bridge into Resistance training where doctors will get behind. Yeah, I mean again, we're thinking about like complex, you know Barbell exercise like the average person's like there's some very basic exercises you could do and also the data Doesn't back the feeling that you have like if you look at the data Running creates more injuries per person number one then strength training, right? And I don't think it's because of the potential rather. I think it's the way it's treated People tend to you take the average person who's like I'm gonna try some strength training They place more thought and caution on I gotta do this exercise, right? Let me look it up Let me make sure I'm doing the right technique. Let me do it slow and careful Whereas the average person goes I'm gonna go run I'm gonna run I get tired Yeah, part of that though is because the risk is higher Because the the the risk of doing a deadlift or a squat. I think it's complexity that does it They just don't know people think they know with run. Yeah, but I mean because the complexity of it on a movement like that There's a higher risk of hurting yourself more than there is if you go potentially. Yeah, potentially, but it doesn't end up You're right statistically. You're right. I mean, we know what I mean It's the reason why we are constantly kind of harping people about going out and running It's not because we're anti running It's just that people think that that's a great form exercise my fear again though is that the doctors But you bring up a good point is maybe that's not squatting and deadlifting Maybe we maybe like it becomes a thing where doctors start to promote like walking lunges. Yeah body weight squad Right, right. Let's do you know, maybe it looks like this really basic body That's the direction it's going right and I think the doctors will promote it when the studies become and they already doing this the studies are starting to become overwhelming the evidence is becoming overwhelming and You know doctors rely on the fact that science has to feel Somewhat settled and somewhat established for the before they start and they take a little longer, right? The fitness industry and the health industry is always on the cutting edge So we were the ones that were saying things like and you know You should butters probably better than margarine and doctors were still following the old guidelines until the evidence became so overwhelming That they started to reverse, you know kind of what they said I think that we're probably 10 years away from strength training being the reason why I titled the resistance training revolution that Because I feel like it's coming anyway I feel like there's gonna be a revolution of the way people understand and apply strength training It's not gonna be the oh, that's just what bodybuilders do or don't do that It'll get too big. I think the average person we're pretty close to the point where the average person like oh Yeah, that's a great way to exercise for lunch. It is interesting I was just thinking about that in terms of like, you know clinical settings and have these studies conducted where you know the gym setting we have like Clients that we've pulled data from and you know stuck with them for a really long period of time and you know by the hundreds by the thousands we have all of this data, but it's obviously not used by Scientific community because it's anecdotal Whereas and this is where we kind of start to formulate our own opinions like I didn't really see that happen within my clients No, and also it's part of the reason by the way I don't blame like the studies and stuff and say oh they were biased it was It's harder to study strength training than it is, you know cardiovascular training first of all animal studies You can put a rat on a treadmill, but you get a rat to lift weights You got to get real creative to figure that out, right? I want to see that, you know getting people even even studying Humans, right? Okay, if we're gonna have them do resistance training. Well now we need to have a structure We need to make sure but if we just have them run on a treadmill, it's easy to apply So most of the studies done on strength training up until relatively maybe the last 10 years We're all done on athletics. So we knew it was ready for athletics. There wasn't a lot of health studies There were some but not a much now We're seeing lots of studies start to come out We're starting to see that that weakness is a predictor of all cause more doubt mortality better than Your ability to run on a treadmill even they're showing so Fascinating so what tips it over, you know, what is what's going to what's gonna need to happen and more studies like this? I mean this just came out. Yeah more stuff like this is what's gonna tip it over Oh friend needs to take this and run with it. Yeah, I know usually like starts at all Yeah, and then you know in celebrities talking more about traditional strength training always helps, right? You know give them credit because no, I know I'm just it's I'm just thinking of like our generation growing up It was always like somebody influential. I know was like, this is the way we all need to do it Well, when we were growing up if you saw anybody in media that was like healthy They didn't lift weights like oh that health person They were a runner a marathon runner if I thought about lifting weights with popular media It was Arnold's of us just alone by builders or like athletes those all you had that was it And but now it's starting to change a list there's still a stigma, right? But it's starting to change a little bit. So that's you know, that's a good point I'm trying to think of besides like the Arnold's and Sylvester like back in like the 80s and stuff like who was like dude Even were the body types besides that right even picture that are like the Cindy Crawford model Sizer's I guess. Yeah, like even right now if you were if media was to create like this avatar of this healthy Long-living person they would show them doing yoga running and Maybe that's it swimming or something like that. Yeah, everything is super Zen Yeah, that they promote for longevity. They wouldn't show strength training even though strength training is Profoundly beneficial for longevity, which is kind of you know what but again, I think it's starting to change So good stuff.   He's got the rebellious, you know You got a little bit of my attitude in there, but part of me's like better do what I say, buddy So anyway, I was playing with him and he want to do some I wouldn't let him do it And so he got kind of angry and he'll do this thing right now He'll squeeze your face Like he'll let out his anger and squeeze his face and I'm telling him don't do that Part of it's my fault because when he would do it before I'd laugh and then he did to Jessica and she's like Oh, he can't be doing that. I'm like, you're right I got to make sure he knows that he can hurt people or whatever So I said don't do that and he looks at me upset like and then he goes to do it again And I said if you do it again, I'm gonna put you in time out So we started to do time out with him and he might be a little young But we only put him in there for one minute and we have the little you know that gated You have those gates that you can like section off areas. Yeah, so I made it into like a square So he goes inside the center. Yeah, he goes in jail like a little great. Yeah So he's in there Trust me plenty of plenty of air in there. There's light Sliding his his food underneath And he goes in for a minute What you do is we put him in there and then we have a timer a visual timer And we put it on a minute and we say you have one minute so he's learning the timer or whatever, right?  Mm-hmm. So then he goes and he squeezes my face So it's all right. You're gonna go and time out. He gets off.  He wants to climb down.  That's exactly what he's telling me.   Hey, he's like Like calm down with that We joke like that at home. We don't do that in public. Yeah, that's the thing you got to be careful for yeah my so you guys know I have a dark sense of humor and Might be one of the reasons why I got caught up kicked off Instagram, but my and it's very dark It's what you see on Instagram is The rated G version of my sense of humor can be really bad like I can hang out with comedians and if you've ever Heard comedians when they're on the stage. It can be terrible. You're them together and it's like, oh my god You guys make the worst. I love it Surgeons and nurses also have a terrible dark sense of humor probably because they see so much I learned this from training so much death, right?   I'm like I'm really dark, but I'm sweet too and she thinks it's funny.  I'm excited for those years and be fun right now. It's fun because that he's like well I'm also going through this phase two of them having to be very careful of what we say and then we're now repeating it All right, so like yeah now he's now and he it's on his terms though Right, so he has to be in the mood to want to to like try and say things like he'll go the whole day and babble And not really say anything and then all of a sudden he'll be in a mood And he'll just be like saying everything you say and repeating and yet yesterday I was playing with them and I got him to do that for a minute where I'm like TV Computer mom dad mazzi and he's just like repeating repeating repeating repeating and then Katrina goes over to get her phone to record it Nothing I know dude.  We got to be careful what we gotta do is be careful when he says a word wrong And it sounds like something else don't laugh.  I could see where that would be a little embarrassing Yeah, I don't really let him act like that. No, it's hilarious. You know, I've been watching this There's a series on Netflix.  We never almost never watch it, but every once in a while Let's get her now. We'll watch a show and it's usually a reality dating show of some sort and what we do She's gonna get mad. I'm telling her about everyone about this, but whatever is we're very cynical We watch the show and we judge everybody Oh, we do the same hard like it's like oh and I'll predict I'll say like what is that? I love rock of love for that reason What is it in human nature now? I've admitted this too, but I I tend to want to do it when I feel sick because I feel bad about myself So it's my way I feel better myself is like oh even when I'm at my worst and I feel terrible inside something like that At least I ain't got it like them. So that's kind of like my attitude when I'm watching show that what is it that drives You guys on it's just drama. I guess we're just drawn to drama. Yeah gossip, you know Try to like, you know get Like getting the other person's pants, you know like their their approach to it and all that I don't know It's just funny. Well the show first of all the premise is ridiculous. They meet it.  They're doing it and then we get cynical about the people themselves And so I'm predicting who's gonna stay together who's gonna get a big blowout argument who has like trauma issues Like there's this one girl in there She's like 30 and you could tell and this is what Jessica got kind of mad that I said this was You could tell this girl was probably hot in her early 20s, but probably partied a little too hard She's passed her prime with that she's lost her power And she hasn't figured that out yet and the reason why I say that's cuz she has no other Like she has no personality. She has no other skill She developed nothing else cuz she was probably smoking in her 20s which got all the attention She could do whatever she wanted and now she's just she's starting to lose it She's like talks about sex the whole time has no other yes Doesn't know what to do when there's when they can't see her and so I did they okay I watched the first season I didn't watch any of this one in fact I don't even know if I finished the first season but Katrina and I did watch a little bit of that Do they recap because what I'm always curious about is oh where are they now? Yeah, where are they now like so none of them are together There's no way did that's did they recap it? Did they tell you what happened? Oh, I didn't see you Oh, yeah, yeah, see I want to know if they're together still if they even well some of them like imploded almost immediate like at the end of the show they kind of told like You know like a couple months later like who is still kind of doing well who wasn't like almost all of them were like Imploded it's up for like maybe two I mean, I feel like a like a like a therapist would tell Any normal person that the fact that you would even go on a television show like this that right away It's like they would already tell you like you're not in a good place. Yes To be in a relationship. Yes, so the whole concept like I just I don't think it collapses on itself Just in that you have a self-selection bias right of Pete who's gonna go on a show right desperate losers Genuinely trying to like find a white so they already have problems. They need to work out They're not close to be honest They're not genuinely looking for a wife or husband. They're going on to be on TV. Yeah, and what they're thinking is well Exactly and then they're in the drama of it the cameras are on them They're in the environment. They really want to feel what they what they think they feel so they make themselves feel It's here now. I'm being cynical. It's right. It's how we talk while we watch the show as we break the whole thing down Yeah, but you've seen it's the thing is we know the production end of that right and like how they have to like You know build them up hold like and give them drinks and make sure they're right things and all that So I know Doug does this I without even asking him He's got to do this because I think I only do it because of him now I'm curious if you guys do this now Katrina makes fun of me because we're now in the media space So we're watching so gross.  It was that it's the the prequel to the The Western one I like what's the Yellowstone, thank you the prequel to that right and there's a scene where and this is like an 1893 or whatever Right, so it's like 1893 or some some time around there And there's a scene where it's nighttime and he's in the inside the tent with his kids' wife And you're and it's completely lit and like I just that would never dawn on me before.  Yeah, we don't there's no flame in there Oh, yeah, and it's like all their faces are so lit. I'm like, oh my god They got backlighting over here and they're doing this ruining the movie. Yeah, yeah, I Never would do that before but because of what we're in and I and I'm around it so much now Do you do that Doug? I do. Of course you do right? It's hard to unsee it And then it kills the moment because you're like there's like six dudes right now holding, you know holding lights over this like romantic moment 100% now then you see the boom mic like come down Yeah, like really bad. There was one show. I can't remember it on Netflix I can't remember what it was, but it was basically a bunch of I mean base, you know, the premise was young attractive People going on an island. You told me about this. Yeah. Yeah, and the goal what they're gonna That was when I had COVID. Okay.    That's all you guys all want to do this Well, I know there's definitely like I mean Remember we saw that evolution with You know, it's our generation that grew up with real world, right? And the original one was pure just like biggest loser I felt was pure the first season of those when they were first kind of testing the idea That's true. And then what ends up happening is they find out like oh they cast people specifically for sure So yeah, so that all those shows you have to send in a video you tell your backstory. Here's Ryan He's a white supremacist. Yeah Here's Johnny. He's BLM activist. Yeah living together So they totally set that all up and I I've known people that actually have been on those shows and they'll even tell me like You know, there's cameras everywhere and a lot of times what will happen is there will be something organically that happens I can make them recreate it. They'll make them recreate it. They'll be like they'll get up in the morning They'll be like some sort of a fight time of day Yeah, and so they'll be like hey stage that whole thing and then they'll make them kind of like fight again And it's not the real original fight. You guys remember The Chappelle show where he made fun of the real world. Oh, okay, so if you guys remember in the real world I don't remember what season it was But there was like it was a lot of dramas from the MTV one and there was that one black dude That was a comedian and everybody kicked they wanted to kick him out of the skinny guy. Yeah Yeah, they kicked him out because he lost his temper, right?     You give me a doctor who's gonna? You know monitor me and access to things in a monitor by doctor. Yeah, it's like supplements.  Yeah, so enlighten me on what what do we know about this so far? So the longevity now that the studies aren't super clear yet and one of the challenges is taking it orally It tends to get destroyed in the gut So there's a couple ways people are getting around this but in the way that it's been used in the past was intravenous or Injectable right sub q because it bypasses the the digestive system or whatever, but the longevity benefits the Increases the length of the telomeres on your DNA, which is an indicator of your by a lot. I guess your your cellular age it Improves mitochondrial function People will say they have more energy. They feel better. They're less inflamed now. I've tried Supplements, I don't want to say who but we've had companies send us and I felt nothing.  Let me try eject. So I just tried it I haven't had been on it long enough. Okay, but I'll let you guys know now Is this like a localized effect or systemic? So is it like no sign of injection? Is it like? Effect like all yourself. Oh, no, it's a whole body. Yeah. Yeah, and I don't have to inject it on my whole I don't know. I just like where you get all the benefits for a young guy. Yeah No, it's systemic. I know are you I mean those it's twice a week by the way and are you supposed to fill anything like should you see increased? Energy energy like all that stuff. So more energies better sleep recovery Just general well-being so we'll see we'll see if I notice anything from taking it But I've tried that I'm already doing the I be I beat a moron which is what MK 677. That's a Peptide that you take early it raises growth. No, I can tell I thought I heard you on the phone with either dr. Randard or Todd talking about potentially putting some stacks together like this happening Yeah, so the peptide world is very interesting to me. I don't know a ton about it I I've always been a bit skeptical mainly because people are so this is how people will get their peptides Typically either you go through a doctor and it's usually hormone Therapy places that will do it which that's fine. You're under the supervision of a doctor They're ensuring that what you're getting is what you're getting But a lot of people go online and we'll get this stuff in this kind of gray market where it's like research chemical. I Think that's a terrible idea. You don't know what you're getting. You don't know if you're taking too much You don't know what the deal is they're not very well studied not being monitored. So you don't know how it's actually affecting your body So that's why I've always stayed away from those types of things, but because I'm being monitored And you know, I trust these these doctors. I I try and couple them out. So I viewed them more and I could tell I sleep Really good and I have very vivid dreams and so far It's only been maybe like a couple weeks that I've been on it Maybe a week and a half. Yeah, and I think I'm noticing some difference in my my skin in my nails What makes what makes peptides so much safer than psalms? Well a psalm is Attaches to the androgen Receptor okay, and the goal of a psalm is to act like testosterone But without some of the side effects of testosterone, that's the goal if they're very they haven't been studied very long and They're a poor substitute for testosterone real or anabolic, right? So if you're if you're gonna if you can get on TRT Like there's no a psalm.  I think you're even better off going with anabolic because they've been around for so long Right. So psalms to me is weird. It's silly. I'm not a big supporter of them Now peptides are different Peptides don't do that peptide there are peptides that increase or improve the ability of your body to recover and heal Like bpc 1 I've heard the majority of people that I know that have done it have done it in terms of like heat the healing process Yes, speeding that up. Yes, there's also Obviously peptides that help release growth hormone So those are different. Those have been tested and again, you could be monitored. There's a peptide I don't remember the name of it that has been shown to increase sexual desire in men and women You take it 30 or 45 minutes before I don't need any of that Which is really interesting. But anyway, I am I'm in I'm talking with them about but here's the cool thing about peptides You could go to for example if you go to MP hormones calm and then set up an appointment and talk to them And you don't you're not gonna go on hormone therapy testosterone levels are fine hormones are fine You can still go on peptides with them and be monitoring stuff and try that route Which I think is pretty fascinating. Yeah, and is there is there nothing in in the peptide world that is has showed Any sort of adverse effects? Do we know like as far like I know Psalms can be a sketch Yeah, we find and I know there are some people that oh, yeah I'm fine But then my eyesight or my sight's turning yellow or some weird weird stuff like that Is there anything like that with peptides or they so far the ones that they're working with pretty safe And now your your potential risks would be with what they do. So like if you take something that raises growth hormone then you may you want to monitor your blood sugar and your insulin because a Growth hormone goes up insulin sensitivity goes down So if you're prone or predisposed to diabetes Or insulin insensitivity, then you probably don't want to take anything that makes a growth hormone go up So that would be something like that, but this would be a question. I would ask Yeah, and I'm assuming that I mean when you go at least when you go through Regenerative like when you go through them, they do your blood work first That's what I mean you ask those questions I would tell you like oh, you're a candidate for this or no, you're not a candidate for this Anyways, speaking of mixing things together, you know what I've been adding to my caffeine Stack in the morning the read the red juice from organifi.  Are they are they not? necessarily Counterproductive synergistic, okay, because the rhodiola and the red juice is got mild stimulant effects So you take that with the your normal pre-workout. So whatever pre-workout you do You probably want less of that when you add the red juice, but it's like it's a it's a bit of a calm Yeah, when I transitioned to more hit-style training cardio vascular type training You're like I switch over to red juice every time did it always helps with that You know what was one of my favorite things about trying that when we first got introduced to it Was actually the pumps The beetroot powder I got great pumps from that like as if I was taking the the best and I'll explode product that was out There I got the same type of effect from something natural like that. I thought that was really beat root powder Will raise your nitric oxide more than Citrulline will which is in pre-workout. So then why isn't that why why aren't most of these like nitric oxide? You know products Why are they not derived from that then or is it they're starting to you're starting to see now come out more Well, they're starting to add it Citrulline does that too, but it might be cheaper Is it because is it citrulline or beta-aline that may gives you the the tingles beta-aline? Oh, that's that doesn't have anything that doesn't increase nitric oxide But it does reduce the because I know why I know why they put stuff like that in there to feel Yeah, it's just like the bubbles in the shampoo in the toothpaste They ain't doing shit for your hair or for your teeth, but it feels like it is speaking of which back to the NAD You know what raises NAD in your body niacin, but you don't want to take big dosa niacin. You've done that before Yeah, yeah, they're starting sweating. No, thanks. You'll sweat my My balls. Oh, I look like a lobster a lot of by the way a lot of pre-workouts use that as like a hack Right. I know like you take niacin and then all of a sudden within 20 minutes You're sweating you think your pre-workout so amazing like but it's just the niacin and totally hey I want to ask you Justin I overheard you talking to I don't remember who it was on staff But you were talking about the supplies that you're getting for your dog from public goods. Yeah Are you all public goods with that stuff? Yeah?  I don't know what it is about this season, but there's just ticks Everywhere like and maybe it's because of like there's so many deer that come through Because of the fruit and things on my property But every time he goes out and he's runs through the woods and everything he comes back He's got ticks on him So I'm like pulling them off and then I'm throwing them in the shower and I'm looking at you know So I'm just like going through shampoo like crazy. It seems I don't know they even they have dog shampoo on there They do they have everything. I know really I know I went through that and just saw it I have to get better about every time I'm looking for something to just go there first because every time I've looked for I'm like shit They have this to you know, it's funny is we pay attention to the chemicals and shit and our our products for ourselves You ever look at like like traditional dog shampoos and dog food and stuff so much less regulated I mean they're getting better now, but but that's like a marketing point, right like that for animals They're always like, oh, we don't but the standard is really bad. Yeah, well, it's it's getting better though Because that's I mean look at the way we are with our pets today. They're just compared to 20 years ago That's true.  We're wealthier people are wealthier now Oh, yeah treat their dogs. No totally. I mean and how many places could you break now? It's like especially when you go places like in LA or I mean grocery stores allow dogs walking around how many people don't even walk Their dogs in where they carry them. Yeah, I see it all the time. I think it's the weirdest thing What are you doing? I blame the Kardashians for that or or or a baby carriage. Yeah They're pushing the dog. It's not a baby. Was it wasn't one of you guys on the plane next to someone with like a little dog Who was that? Yeah, that was me. Oh, it was you right some way like Doug get on the plane I heard like like the bag was like moving or something. I was like, whoa, what's in the bag? Somebody was fine. What kind of dog was it? You know, it was the Maltapoo, I think it's a you know, Maltese poodle mix It was cute dog. The dog came out at the end of the flight. Looks a lot like our dog I was gonna say yeah, except a lot bigger. Well, I said ours you and Adam have a dog together. Yes, if you have a place No, Brianna Brianna's dog Bella. Yes Hey, look, do you want to have a home gym but hate the kind of equipment they sell for home gyms? It's crap right try PRX performance PRX makes commercial grade home gym equipment But here's the best part they consider the fact that most people just don't have tons of space So for example, they have squat racks super sturdy Super quality, but they fold into the wall literally you it's like six inches off the wall Then you pull it off the wall very stable night squat bench overhead press They have benches that fold in the wall. They have weights and weight racks that go into the wall Great quality amazing stuff. We have our whole studio here outfitted with PRX Oh, by the way, you could do payment plans, right? So if you want to pay monthly like you're going to a gym except you own this gym You can do that. So go check them out head over to PRX performance comm forward slash mine pump and you'll get 5% off. All right. Here comes the rest of the show First question is from P. Erickson live What why do you recommend prime and prime pro as the best programs for trainers working with clients? Wow? Yeah, that's a good question. So let's change the question a little bit just so people who don't have the program So maybe not familiar with them kind of understand why a little bit Why would you recommend it correctional exercise based programs? For trainers or why would those be the most important? Well mainly because correctional exercise which really refers to exercise that helps somebody move better reduces poor recruitment patterns helps them connect better to Muscles they may not be very well connected to All those things by the way individualized, right? So because everybody's a little different when you do that for someone regardless of their goal Regardless of the way they train they're gonna do better So if they're an endurance athlete, they're gonna perform better if they're there for longevity They're gonna do better if they're trying to build muscle or strength. They're gonna do better That's the one consistent thing that you should find in any program regardless of the person or the goal and of course it needs to be Individualized because what could be correctional for one person could be a waste of time for another or maybe even make an issue worse for them But that being said, you know prime and prime pro or correctional exercise based programs So it doesn't matter what your clients goals are or how you're training them You want to incorporate that into the routine to maximize whatever it is They're looking for you got to consider the structural integrity of the entire body Like what are we building on top of a lot of times like we as trainers? I mean the first thing we want to find is any kind of imbalance any kind of a glaring type of dysfunction that we can address so that way if if not immediately Alleviate pain at least, you know prevent it from happening in the future and be able to set them on the right foot Going forward towards their goal So and you can do this a lot of times simultaneously with whatever fat loss goal whatever, you know muscle building goal They have but I mean really this is the basis of our value is to be able to address These issues in these imbalances so that way You know they can move properly and also be able to accomplish goals and keep that going and keep that longevity in their program one of the single best or most important certifications that I ever received was the correct the corrective exercise specialists And unfortunately for me that was one of my last ones I did I think it was like number seven or eight that I did and the all the ones that I did before that didn't even come close to Providing us much value as the corrective exercise specialist certification did for me And it was because what I realized and Sal you were alluding to this is that Every single one of my clients needs this I don't care if you're in great shape an athlete You especially athletes right there's some of the most dysfunctional clients were actually somebody who was a athlete for many years But even more importantly I At that point I knew how to do a squat assessment because I went through in a Sam So I say I'm taught like the fundamental, you know squat assessment But to be completely honest like I wasn't great at what to go from there So I do a squat assessment and then I'd see the other arms fall forward their knees cave in and you know We had a little chart to be like oh this this is wrong or this is wrong But then from there I wasn't really qualified to build a routine around to correct it to fix it to help them and Yet everybody that I ever did a squat assessment had some sort of breakdown if not a ton of breakdown Which by the way prime is our version of the squat assessment. We actually have a squat assessment in there We have the overhead assessment and then we have the windmill or rotational assessment in there So it we've bolstered what we thought was the most ideal assessment. So as a trainer Here you have Which is one of the things that you will do with every single client is a assessment, right? It should be every first session should be every Potential client so if you offer a free opportunity to meet you you should be going through some sort of an assessment process Which is maps prime so and then from there you're going to point out to this client Regardless of their goals build muscle lose body fat overall health get rid of pain no matter what their goal is You're going to assess them and then point them in the right direction to correct any of these deviations that you see which is now Prime and prime pro because prime pro goes even deeper with every single joint So the and then this also made sales way easier for me So once I once I had this this tool in my tool belt I became a much better trainer at helping my clients and then it actually became even easier to sell clients Because I now had the the knowledge to be able to break somebody down just by seeing them squad or do an overhead press And and then be able to tell them oh my god This is what's going on with you and and you've said this before I think Sal in the show like a Client like thinks you're a magician when you can have them just do a body weight squat and then go Oh, did you have an injury to your left knee and they go? Oh my god I had surgery on that like 20 years ago. How did you know that? Well what I know is that have neck pain How I know is that your body has been Overcompensating on the opposite side because it moved away from the pain for so many years Which has caused this imbalance in your body And I'm sure you have low chronic pain here and here and you can start pointing all this stuff out And you look like a genius and not only that but then I could go take them on the floor And which by the way is in prime and prime pro the movements to address these issues and show them like relief Instantly media. Yeah immediately that you can get them to move better by showing life changing for something Yeah, and so and I'm sure this question is mostly directed at me because I know I passionately say you are Stupid if you are a trainer and you don't own these two programs It is that it is literally all of our certifications that we've accumulated over all of our years plus our experience Wrapped into how would I assess a client on day one? What tools would I need to set a program up to address any and everybody that will come my way? Those are those two programs. There's two And there's two main ways that you like you could pick an exercise for your body, right? One way is the easy. I don't want to say easy, but the more common way, which is What part of my body do I want to do my working on? Yeah? What do I want to how do I want to look right the other way is what's the best exercise? It's gonna help me move better Okay, and they're both they're both valuable, but the move better I'll argue is even more valuable because without moving better over time you start to lose the aesthetics As well you start to look worse because you're not moving well because you can't activate muscles best So I'll give you a silly example If someone has really bad forward shoulder like really bad forward shoulder and it's time to do a back exercise I can choose a pull-down or I can choose a cable row, right? The cable row is gonna be far more appropriate for a person really bad forward shoulder than a pull-down because a pull-down Might actually make the forward shoulder worse which then can cause shoulder pain neck pain and lots of other issues By the way, you can go we we went through some of the most important parts of these programs and Teach you and walk you through and you can follow along do them yourself so you can experience for yourself for free so you can go to Maps prime webinar comm and you can go to prime pro webinar comm. They're totally free Justin is in one Teaching you how to do the assessment and the movements associated with each assessment and Adam is in the other one showing you some of his favorite correctional exercise movements and you follow along do them and They're free and they're extremely valuable. So I recommend everybody go check those out Yeah, one more point just for the personal trainer and to add value is a lot of times Like we don't have control of what a lot of our clients do outside of the gym And I think that this addresses a lot of things that they can work on, you know Besides what you're working on in terms of like muscular development and all these other like specific goals They have with that time frame that they have with you in the gym So now we can build established rituals that will alleviate pain will present them in better posture and we'll get them You know to to move better and everything else while they come back and visit you So that way, you know, they can really have an effective use of time This this is literally for everybody and there's this Misunderstanding that the correctional work or correctional exercises for old people or injuries or only people have problems But a good trainer will be able to know so the most common two primary goals build muscle or burn body You do that do you know is better with if you have that's right And you and you can you can program both you can build a routine that is going to build muscle and or help you And I'll argue if you don't include the individualized correctional stuff. You'll build less muscle. That's right You won't do it as fast. That's why that's why this the learning this was so pivotal I think for my career as a trainer both like helping my clients and then also Being able to sell and be able to get more clients like which is obviously important for trainers. It's a major selling point Yeah, so yeah, if you if you still don't have this and you're a trainer like It'll be one of the single most important investments that you'll ever make as far as helping you with your your training Next question is from claymation 14. What are the benefits of doing front squats versus back squats? Very different feel in the exercise a back squat.  You're gonna get more knee flexion extension more quads Work and you can feel it you'll feel one more in the quads one more in the glutes They're both pretty quad intensive But that's the bigger the bigger difference and then core activation is very different in both exercise The core is very active in both movement. I feel more low back in the back squat and more core in the front squat and I think they're both Exceptional exercises. I know a lot of people do back squats don't do front squats. I think that's a big mistake They're different exercises. Yeah, I mean it's that simple. It's like they're not it's not either or right You know, which one's better so much that it's like and I know this is an extreme example But it's like saying squats and bench press why squats why bench press it's like well both they they both have Tremendous value in your routine. You're also front squats require more shoulder mobility just to be able to do them too So they're they're different movements. They both add tremendous value Programming it you can program front squats and back squats in the same routine in the same in the same cycle I've done times where I'm really focused on the back squat and like my whole Cycle, you know, or phase is all back squat and then the next cycle is all front squat and I try to prove it So there's not like you you have to do it a certain way But they're they're both such valuable movements and exercises Programming like you have to have it. I think in a routine how you put it in there is up to you Yeah, I think the back squat gets a lot more glory Mainly because the emphasis of trying to activate your posterior chain because we just don't Naturally focus on the posterior chain throughout our daily movement and habits throughout the day So it's very important to you know strengthen your posterior chain. However, you know, the front squat is very translatable to any kind of functional Feet that you're gonna face throughout the day picking objects up in front of you and having that load and being strong in that is very Important, so it's a great exercise. I also found it as a good tool to teach proper squatting mechanics I found that Getting a client to do a front squat or a goblet squat Ford lean that's what I mean. So because everybody with a broomstick I'd have them put right so ever most people have a tendency to Fall forward when they do a back squat and then you have it loaded on your back So it promotes that even more and if you don't have good mechanics You don't understand the exercise very well It's it can be a challenge for a trainer to get a client to mimic that an easy kind of hack for a trainer to get a client Into better squat form is to teach the front squat or a goblet squat first so they kind of get that chest high upright good posture and You know breaking at the knees and the hips at the same time They'll learn that I think easier most clients easier on a front squat first With lightweight and then progress them to a back squat So that's a small little trainer hack for the trainers that are listening I a lot of times I will teach like how we talk about I teach now All right, you know later on in my career started to learn that teaching a inclined bench press was actually easier to get Clients in the better form because it promotes just better posture for benching and the incline that it does the flat bench I feel the same way about a front squat a front squat teaches better Mechanics to a newbie to get them ready for I always thought would start clients with front squats before we do back squats Next question is from Wesley 762 what is the difference between doing a lift and actually practicing? Yeah, so this this probably means what's the difference between like I guess working out with a lift and practicing a lift That one okay working out with a lift is the goal is typically fatigue intensity. I'm training my legs I'm training my back. I'm training my shoulders Practicing a lift is all about Viewing it as a skill like I'm trying to get better at this particular movement And so that typically looks like less intensity lighter weight very slow emphasis on form and technique and Frequency practicing something if you want to practice you want to get good at something to practice it You're better off practicing it daily right rather than infrequently if you go super hard You can't practice daily. So there's some differences between the two now I found and this was something I figured out a While ago when it came to you know my my clients my everyday average people clients I would train them Well, you know twice a week with me and then they would do stuff on their own Now I couldn't monitor them on their own and I noticed that when I'd give them exercises They'd often Sometimes they come back and they'd be a little tweaked or hurt And it was because I wasn't there to monitor them and I realized was because they were working out without me So I said, you know what let's do this instead.  I want you to go to the gym and practice them just get really good at them So go to the gym and just practice the skill of the exercises and then I'll see you again on Thursday and lo and behold People started to train properly on their own. They worked out better. They got better results. They got stronger They didn't hurt themselves and overdo it and it was because they weren't so focused on how Pumped and sore they could get but rather, you know the perfection of the technique and the skill So that's that's what practicing a lifterly. I think a lot of times like momentum really sort of takes you outside of all the little nuances of things that are going on in terms of you know, where I'm losing tension in my muscles where You know my limbs whether my knees are traveling outward whether, you know, I'm in good posture like You do really do have to pay attention to a lot of things initially Until you're really good at it and you're really proficient in in those those movement patterns and that takes a lot of practice To be able to to program that into your subconscious where you could just naturally feel Those things get away from you and you can adjust on the fly And so to be able to and then when I said slow That's really just to slow down to be able to pay attention and and really hyper focus in on What your joints are doing what your body is providing feedback wise And then start to kind of you know, gradually move through it with with smooth cadence and good mechanics And then if it's you know, you can work your way through even power type movements where you're using a lot of speed and acceleration But it all takes that that hyper focus and that's what the practice is all about an example of what the The mindset would look like going into a workout for me if I'm going to go in to lift versus going into practice Let's use squats as an example. So a basic basic programming. There's exceptions to rule But let's just say typical Programming for squats is going to be three four or five sets And you're going to be working in the rep range of one to 20 somewhere that that would be and I'm working on And I'm going to move a load That's going to be challenging relatively difficult for me regardless of wherever if that's going into workout to lift Now let's say I did that on monday and I'm I want to practice my squats get better So I'm coming back in again on wednesday. I'm still maybe even a little sore from that My my practice might look like 10 sets At really really light maybe 100 pounds or 135 pounds I'm moving and I'm going to do higher reps and I'm just going to or I'm going to or maybe I'm Going to do five reps, but I'm going to slow it way down And and feel my feet and pay attention to my knees at the bottom and work with a load That is so easy that I can slow the reps way down or pause in them or or do 10 sets and not do a lot of damage So that's a practicing mindset for the same exercise versus going into it like I'm lifting or or trying to Most people we better off practicing more off more often than not and training a little less often that would be best for It's like you're you're you're you have a mountain bike. You want to race Your mountain bike in a competition You don't go and you don't have any experience So you should just go practice a lot rather than going and racing because you'll hurt yourself. You're not going to be as fast And the more you practice The better you're going to compete right the more natural it's going to be. This is true for practicing The skill of resistance training too the more you practice the better the workouts are going to be right? So that's why this should never end But for most people if if 70 to 80 percent of time you were in the gym You just practiced your lifts and 20 percent of time you actually train You'd get better results over the over the long term than someone who did the reverse I love that message because I think it's so opposite of what we hear in our space In our space, it's so if it's not intensive That's right. We we we push the the intense message so much and I think that's why we came out with that Countering that it's not that it intensity has a major factor with with building muscle and it has tremendous value But I also think that it's abused I think that messaging that if you didn't have an intense workout Then it wasn't a great workout or you didn't get much bang for your buck out of it It's so not true. In fact, I agree with you So I think that if you spent 80 percent of your time just practicing and only 20 percent of time training intensely I'm willing to bet you're going to get better results from the person who is training 80 percent intensely and only practicing 20 percent of the time Next question is from sally samad 100 Can you drink protein shakes and creatine together after training or should they be taken at different times of the day? No, don't ever combine the two Good exploding universe will implode your muscles actually go inside your across streams actually a great combination. So I've always found it interesting not a lot of protein powders just include that They used to they used to really yeah, phosphagane, which was eas's protein shake included creatine I think it's because creatine is now So common that people probably already supplemented with it. So they won't if they want protein They want protein right or I bet because you put the creatine in there You would have to boost the price of the protein powder and then people would probably just not buy it because they look at that Now now creatine is relatively well absorbed by most people but there are things you can do To increase its absorption and its effectiveness and one of them is to spike insulin And there's a few different ways you could spike insulin One is easy with like dextrose or sugar Protein powders actually do this so whey protein in particular Because of its quick absorption rate, you'll see a spike in insulin And so that probably is going to increase the absorption Um of creatine creatine is great to take before Or after your workout too. You want to around the workout that's going to increase its absorption and effectiveness and then there's other ways you can increase the absorption of creatine you can add sodium so sodium helps the body Uptake creatine so I like to do I like to throw it in my Element tea when I add it with water because that's got some some sodium in there And then alphalopolic acid is a compound that you can take that'll help Increase its absorption Does this make a huge difference? No not a huge difference But if you're like a real like fitness fanatic and you're real consistent and you really want to maximize everything you do Then I think it's you know with your post workout shake if you have protein Throw five grams of creatine in there and take it and you'll increase its absorption Over just taking it at any other times of the day Look if you like our information head over to mind pump free.com and check out all of our guides We have guides that can help you with almost any fitness or health goal You can also find us on social media. So justin and adam are both on instagram. So justin is at mind pump justin Adam is at mind pump adam and you can find me on twitter I got kicked off instagram because my content is so fire But you can find me on twitter now at mind pump cell


Dear students, welcome to Lesson 2 of our Introduction to IT for Business course. In Lesson 2, we are going to cover Microsoft Excel. We will learn basic data structuring and formatting tools, including developing tables, wrapping and rotating data, merging cells, review and view management. Microsoft Excel is one of the most widely used programs for organizing information and data using spreadsheets. This is due not only to the ease of learning and use of the program, but also to the wide range of customization options that it has to offer. For this reason, we aim to become proficient at understanding the basics of this program, because many users in the labs are using Excel for their schoolwork. With the strong knowledge of the most commonly used elements, we can efficiently help users with the majority of their questions. To start Excel, you can do by either of the following two methods. In the application list under Start, find Microsoft Excel, or press Excel icon on the Quick Launch toolbar. Navigating. Home tab. This tab contains all of your basic formatting functions that allow you to edit cells and the appearance of the information they contain. In third tab, this tab allows you to place objects and images into your spreadsheet to supplement your data. Page Layout tab. This tab contains all of the tools that allow you to edit the actual page characteristics of the spreadsheet and decide how it will look when it is exported to another format or printed. Here is where you can also decide which information to include for printing. Formulas tab. This tab allows you to create, edit and automate formulas in your spreadsheet. Data tab. This tab allows you to import data from other sources as well as manage the data in your spreadsheet. Review tab. This tab allows you to check your document for errors and it also contains tools for editing, collaborating and protecting your information. View tab. This tab allows you to change the views not only of the spreadsheet that you are currently working on but also the actual orientation of the program window in case you are working with multiple files. Working with worksheets. Files in Excel are organized into pages called worksheets. File can have just one worksheet or it can have multiple. To create a new sheet, click on the plus sign button at the bottom of the screen next to your existing worksheets. To rename an existing sheet, right click on the sheet you want to rename and select rename. To delete a sheet, right click on the sheet you want to delete and select delete. Entering data. You can add data by entering it directly in a cell or by using the formula bar. A cell can contain a maximum of 32,767 characters and can hold any of three basic types of data which are text, numbers or formulas. Numeric entries contain only numbers and are automatically aligned to the right in a cell. To enter a number, do the same as to enter the text. To enter a date type, type the month, day and year with each number separated by forward slash or a hyphen. To enter a time, type the hour, a column and the minutes. Press the space bar. Type A for AM or B for PM. Editing data. If a cell contains a long entry and you only want to change a few characters, it is faster to edit the data than to retype the entire entry. To edit data, first double click the cell that contains the data you want to edit. The cursor, a blinking vertical line appears in the cell in the location that you double clicked. Second, to insert characters, click where you want to make changes and then type the new characters. Replace data. You can replace the entire contents of a cell with new data. Any formatting applied to the cell remains in place and is applied to the new data. To replace data, firstly select the cell that contains the data you want to replace. Secondly, type the new data and then press the entry key. Delete data. To delete data, select the cell that contains the data you want to delete and then press the delete key. Clearing cells. You can clear a cell to remove its contents, formats or comments. When clearing a cell, you must specify whether to remove one, two or all three of these elements from the cell. To clear a cell, first select the cell that you want to clear. Second, on the home tab in the editing group, click the clear button and select the desired option from the menu. Whenever you make a mistake, you can easily reverse it with the undo command. After you have undone one or more actions, the redo command becomes available and allows you to restore the undone actions. To undo, use Ctrl Z hotkey. To redo, use Ctrl Y hotkey. Formatting worksheets. You can format cells and cell contents by changing the font, font size, font style and font color, as well as adding cell borders and changing the background color of cells. To change the font on the home tab in the font group, click the font arrow and select the desired font from the list. To change the font size on the home tab in the font group, click the font size arrow and select the desired font size from the list. To change the font color on the home tab in the font group, click the font color button to apply the most recently used color, or click the font color arrow and select a different color from the color palette. To change the fill color on the home tab in the font group, click the fill color button to apply the most recently used color, or click the fill color arrow and select a different color from the color palette. To bold or italicize data, click the bold button or italic button. To apply a single underline, click the underline button. To apply a double underline, click the underline arrow and then click double underline on the menu. You can add borders to any or all sides of a single cell or range. First, select the cell to which you want to add borders. On the home tab in the font group, click the borders button to apply the most recently used border, or click the borders arrow and select a different border from the menu. You can apply number formats to cell containing numbers to better reflect the type of data they represent. For example, you can display a numeric value as a percentage, currency, date, or time, and so on. On the home tab in the number group, you can find drop-down list with all available types. Positioning cell contents. You can change the alignment, indentation, and orientation of cell contents. Wrap the contents within a cell and merge cells. You can align content to left, center, right, top, middle, or bottom on home tab in alignment group. Rotating data. You can rotate data clockwise, counterclockwise, or vertically within a cell. This is usually used to add visual impact. On home tab, alignment group, click orientation button and select desired option from menu. Wrapping data. Wrapping displays data on multiple lines within a cell. The number of wrapped lines depends on the width of the column and the length of the data. On the home tab in the alignment group, click the wrap text button. The row height automatically adjusts to fit the wrapped data. Merging cells. Merging combines two or more adjacent cells into one larger cell. On the home tab in the alignment group, click the merge and center button to merge the selected cells into one cell and centered data. Copying cell formatting. You can copy the formatting of a specific cell and apply it to other cells in the worksheet. This function saves a lot of your time and effort. On the home tab in the clipboard group, click format painter button. Then select the cell to which you want to apply the copied formatting. Applying cell styles. A cell style is a set of formatting characteristics that you can use to quickly format the cells in the worksheet. On the home tab in the styles group, click the cell styles button and select the desired style from the gallery. Working with rows and columns. Although the number of rows and columns in the worksheet is fixed, you can still insert rows and columns if you need to make room for additional data. Or delete rows and columns if the data they contain is no longer needed. These operations do not change the total number of rows and columns in the worksheet. You can insert rows and columns into a worksheet to add empty space for additional data. Rows are inserted above the selected row. Columns are inserted to the left of the selected column. In the home tab in the cells group, click the insert arrow and then click insert sheet rows or sheet columns. You can delete rows and columns from a worksheet to close up empty space or remove unwanted data. In the cells group, click the delete arrow and then click delete sheet rows or sheet columns. Excel automatically adjusts row heights to accommodate the total entry in the row. You can however manually increase or decrease row heights as needed. In the cells group, click the format button and then click row height. In the row height dialog box, type a value in the row height box and then click the OK button. The default worksheet columns are wide enough to display about 8 characters. To change column width in the cells group, click the format button and then click column width. In the column width dialog box, type a value in the column width box and then click the OK button. You can hide rows and columns within a worksheet. Any data or calculations in hidden rows and columns are still available through references. They are simply hidden from view. When you need the data, you can unhide rows and columns. Choose rows or columns you want to hide. Then in the cells group, click the format button, point to hide and unhide and then click hide rows or hide columns. To unhide, click unhide row or column. Working with comments. Some cells in a worksheet may contain data that requires an explanation or special attention. Comments provide a way to attach this type of information to individual cells without cluttering the worksheet. By default, comments are hidden and appear only when you position the mouse pointer over a commented cell. To add a comment on the insert tab in the comments group, click the new comment button. On the review tab in the comments group, click delete to remove comments. Working with views. Excel provides several ways in which you can view worksheets and workbooks. There are a variety of viewing options that change how a worksheet is displayed on the screen. These views can be useful for performing various tasks. Normal. This is the default view. Page Break Preview. This plays a preview of where pages will break when the worksheet is printed. Use this view to easily adjust page breaks. Page Layout. Displays the worksheet as it will appear when printed. Use this view to see where pages begin and end and to add headers and footers. Custom Views allows you to save the current display and print settings as a custom view that you can quickly apply in the future. You can zoom in to make a worksheet easier to read or zoom out to see more of the worksheet. In the Zoom group, click Zoom and choose Scale. Freezing Paints is a useful technique for keeping an area of the worksheet visible while you scroll to another area of the worksheet. You can choose to freeze just the top or bottom rows, left or right columns, but not anything in the middle. Select rows or columns you want to freeze. On the View tab, in the Window group, click the Freeze Paints button and then click Freeze Paints. You can split the Workbook window into two or four resizable paints, all with independent scroll bars. This allows you to view different parts of a worksheet at the same time. In the Window group, click the Split button. Split bars appear in the Workbook window. Changing Page Layout The commands used to define the layout of a printed page are available on the Page Layout tab. They can be used to change the page margins and orientation. Set a print area, control page breaks, adjust the scale and specify whether or not to print gridlines. Margins define the printed area on a page. They control the amount of blank space between the printed data and the top, bottom, left and right edges of the page. To change page margins on the Page Layout tab, in the Page Setup group, click the Margins button and select the desired margin setting from the menu. In Excel, you can print a worksheet in either portrait or landscape orientation. Portrait orientation is useful for long worksheets that are not very wide. Landscape orientation is useful for worksheets with many columns. In the Page Setup group, click the Orientation button and then click Portrait or Landscape. By default, Excel prints the entire worksheet. If you frequently print a specific section of a worksheet, you can set a print area that includes just that section. That way, when you print the worksheet, only that section will print in the Page Setup group. Click the Print Area button and then click Set Print Area. The print area is outlined with the dark gray line. Scaling allows you to adjust the size of a worksheet for printing. By default, Excel prints a worksheet at a scale of 100%. You can change the scale percentage from 10% through 400% to fit more or less data on a printed page. You can also adjust the scale by specifying the number of horizontal and vertical pages on which the worksheet should fit. In the Scale to Fit group, enter the desired percentage in the Scale box. Grid lines are the light gray lines that appear around cells. In the worksheet, by default grid lines are displayed on the screen, but they are not printed. You can choose to print a worksheet with grid lines to make the data easier to read on a printed page. In the Sheet Options group, under Grid Lines, select the Print checkbox. In this lesson, we have learned how to enter data to Microsoft Excel. How to create tables, rotate and wrap data, merge cells, apply cell styles. We have also covered working with columns and rows, inserting comments and changing page layouts. In our next lesson, we will continue covering Microsoft Excel with more sophisticated topics. Thank you for your attention. We will have our Q&A session during our lessons. Please check your timetable. If you have any comments, questions or suggestions, please feel free to email them to me. Thank you very much. Bye for now!


Who's mans is this?  Realistic Gaming here And today we are here on the scary elevator It's been a while since we haven't played this elevator Not gonna lie, I did get a little tired of it Because it wouldn't get like so repetitive on the floors But we are back because they have finally updated it to the Christmas update Oh, we got the impossible floor Alright, let's go check that out real quick Hold on, hold on I haven't not gotten this floor before Oh my god! It's always red Red is always sus You can never trust a man Oh, there's a note, I think it's red He wasn't doing anything all around Yeah, clearly it is red Oh my god, why is he shaped like an egg?  No, get away from me Alright, oh, the added a chimney with stockings Free items, cool Attic, is that a new floor? Oh, we got Frosty the snowman killer What did you do, Frosty? There is blood everywhere, man And it is a little late for me to be recording a video But I just did not feel like recording a video today But I was like, man, I can't leave the yeet squad hanging So here I am making a video for you guys So hopefully you guys enjoyed it And please smash the like button I would really appreciate it Alright, so the new Christmas lords are Winterland, Mary, Festive Lake, Dead by Christmas And Snow Face, yo Corn rewards doubled Oh, so there's like double points for those lords Alright, let's go see what's going on in here Oh, great, it's not teleporting me Right, there you go We in this bad boy, what's up everyone?    He'll maybe, he'll get lost into the wind like dust Oh, oh dude, what? Dude, did you guys not see the crusty man In the middle of the train tracks killing people? Oh man, all right, and inside the elevator He didn't decorate it as much But we got some cool stockings up there Oh look, and there's a snowman head at the top That's pretty cool, all right, attic Oh, what is this?    Oh, it's the witch, bro That's what it is All right, so that's not new, that's old I forgot about the witch, bro Alone Oh, please not this sally ghost girl She screams way too loud, bro Oh, there we go I wish she had a mute option Like you could mute her screams or something Oh man, please don't make her scream Just let her kill you Don't make her scream, please Oh man, hey It's like we can't jam out Ow, ow, ow, I'm dying Okay, let's summon this noob Distraction Or maybe she... Okay, she killed the other girl Dude, why did she come straight after me?  You see that? You guys saw how Michael had a snowman hat? Why couldn't they do that with every killer? That would have been pretty cool, right? If every killer had like a little Christmas theme on them Oh man, oh Did he just like bounce sideways? I think he did All right, I had just gave... Let's check out these items over here I wonder if he added anything new Possibly not The group room What's up, Bacon here? What's up, Slenderman? Oh man, did not go near Slenderman Because he'll snatch you up with those tentacles All right, what about the VIP room? I have not been in here for ages Oh, what? Why does he have boxes? This morph into this Is this Bigfoot? I believe it is Bigfoot And the morph is not working great All right, you to fix that, bro All right, what is this, the mega VIP? Okay, there's nothing new in here either Oh man, what a bummer All right, and we are back to the dead by Christmas floor All right, let's have a better look around Oh, like there's another present there All right, we got another snowman on the other side of the map Oh man, oh Oh my god, Michael Let's get a closer look at Michael Myers Yo, come over here Oh Frosty the snowman Oh my god He should have added a little blood to it It would have been cool All right, so I guess that's pretty much it We can't seem to get any other new floor besides this one It keeps popping up over and over And finally we get a new floor We got the merry floor Oh man, look at this, we're in the North Pole Oh, you guys hear that Santa Claus?    Does anybody see the badge? I did not see the badge Great, where is the badge? No And we did not find the badge But that was a pretty cool floor We were at the North Pole And then there was a gingerbread man house Oh man, that was pretty epic All right, let's hear if we get a new floor next I'm crossing my fingers We possibly won because it's just terrible I told you guys Dark realm, that is- Wait, is that a new floor? Oh Oh, this is Cartoon Cat Now we got an- Oh, ow Bruh, I just walked in there Oh man All right, you guys Well, this was the Christmas update In the scary elevator Hey, what's up? If you guys enjoyed the video Make sure to slap the like button If you're new to the channel Make sure to subscribe And turn that notification bell on And hit all notifications So you won't miss out when I upload a live stream And all that good stuff All right, and now we'll see you all in the next one