Hello everyone, welcome to Mind Pump. In the first half of this episode, we talk about the right way to set goals and increase your chances of success as you go into 2023, the benefits of gymnastics and wrestling for children as well as other topics. In the second half of the show, we answer four questions from our Mind Pump media Instagram account, questions such as, what's the difference between good mornings and Romanian deadlifts? I'm no longer getting sore when I work out. Am I not doing enough? Will unilateral training help fix my aches and pains? And what is the best time to work out when I eat a big meal so I can take advantage of all those extra calories? All right, enjoy the show. The new year is almost here. Lots of people make goals when the new year comes. So check this out. This is extremely important. The most important things to focus on when you make goals is number one. How do you make those goals? And then number two, why you make those goals? If those two things are done the right way, your odds of sticking to your goals are very high. If you mess those up, forget it. You'll be like everybody else and you'll fail at over 90% of the time. All right, let's talk about first the how and then let's talk about the why. So let's start with the how, right? We always talk about making small goals. But I don't think people realize exactly what that means. Like what do you mean by small goals? Like what does that look like? So I think it's okay to have a huge goal. Like for example, losing 100 pounds is a huge goal. But I think it's important that when you set off towards that goal, you set really small, easy, obtainable goals that- Yes, it requires wins. Yes, that lead up to that versus the whole time I'm chipping away at this diet and this training, I'm thinking about the 100 pounds I need to lose every single day, every single week, every single month. I think it's smarter to be like, hey, this week, I know the main goal is to lose 100, but this week what I'm going to do is commit to no days of eating out. I'm going to have a perfect week of just making my meals and eating the whole foods that I have. And then I'm going to go for three walks. Like that's my goal. Yes, the behaviors. I like stressing the behaviors and I like to ask myself this, right? I will train or coach people to ask themselves this. What's one change I can make now that's realistic forever? And that's where you start. So there's no wrong answer. And the reason why I say forever is because here's the challenge with making New Year's resolutions is that we tend to make them in this really motivated kind of state of mind. So it's like, oh my God, that's it. Especially after holidays, right? I ate a bunch of food. I drank all this alcohol. I didn't even work out for the whole month of December. Or maybe I haven't worked out for the whole year. Like that's it, New Year. I'm starting all over. Let me set these goals. And then we're like super ambitious and super motivated. And we set these goals that are unrealistic when the motivation fades away. So it's important to say what is something I can do now that I know is realistic forever? And then that's where you start. And then Adam, you mentioned behaviors. I love that. I think that's the best. So instead of saying, you know, this month I wanna lose four pounds. I'll say, okay, for this month, my goal is to see if I can only drink water and no other fluids. No, no sodas, no juices. Just water for this month or this week. And then the next time, once that becomes something that's consistent, then the next goal can be, okay, I'm gonna make sure I don't eat past 6 p.m. Cause I have a tendency to eat past 6 p.m. And when I do, it tends to be these bad foods or whatever. I'm throwing stuff out there. There really is no wrong answer here. But how you make those goals is so, so, so important. Now I was considering how to answer this because in the notes, it said like start at the end. And so I didn't know how you were gonna kind of like tile that together. But for me, it was, I was thinking about that. Like there's no reason to necessarily throw out this goal that you have in terms of like becoming more healthy and like maybe trying to get to a place where you feel like, like my desired outcome is that I'm gonna lose some weight. And my desired outcome is that I am gonna get more muscular and I'm gonna look better or whatever it is that's initially drawing you in, but I'm not gonna put a timeline on that necessarily. Like I would, like you'd think if I'm going into a, like a new year resolution, like I'm gonna give myself this rigid timeline. I just think that people completely overestimate what it takes to get there for one. And then also like these little goals in between to focus on that specifically is gonna move you so much closer to that desired outcome than to rigidly sort of put a timeline behind it and allow for you to sort of move and be flexible on your way to get there. Yeah, well, there's a, I don't know what it's called, but it was a psychological phenomenon where the further away the date is, the more lofty and the goal is or the more somebody overestimates their ability. So like if you say someone, do you think you could make a million dollars in 15 years? Like, oh yeah, yeah, I could totally do that, right? But if I break that down into chunks and say, do you think you can make a hundred grand by the end of this month? No way, that's good. Or do you think you could do this by today? Then people tend to be more realistic. So breaking it up into small, and really these are just the steps. Like if I'm gonna travel from point A to point B, they're steps that go along the way. Now the second part of this is the why. This is really important. If the why is from a negative place, the odds that you'll succeed are low. If the why is from a positive place, the odds that you'll succeed are much higher. So here's an example. What would be a negative place? I wanna lose 30 pounds. Because I'm fat. Because I'm ugly.  I'm fat, right? I'm not attractive, right? What would be a positive place? I wanna lose 30 pounds because I really wanna be able to pay my kids more outside and I like to spend time with them. Or I wanna lose 30 pounds because, you know what, I deserve to be healthy. Like I should definitely take care of myself, right? When it comes from a positive place, your, what you do to get there feels good versus when it's from a bad place, everything you feel, everything feels like a punishment. Like if I'm losing 30 pounds because I feel gross and unattractive, well then eating in a way to do so feels restrictive. Workouts feel like punishments. I'm punishing myself because I'm unattractive. If I'm working out from a good place, like look, I need to, I think I should be taken care of. I deserve to be taken care of. Now workouts become self-care, diet becomes nourishment. And this is so important for long-term success. Very, very important. The reason why people get confused is because negative emotions are very powerful short-term motivators.  At some point what ends up happening is you end up telling yourself, you know what, I just wanna enjoy my life.    Because you view it as a punishment. Because you view it as restriction. Well, it's easy to say just reframe it, but really it takes work in that positive association each time you're going into these workouts to find something of benefit from it and to find and notice things outside of the fact of your initial goal of weight loss or muscle gain, whatever it is, like I feel energetic. I feel like my sleep is being affected in a positive way. Like there's always gonna be something that you can kind of look towards and associate with the work as opposed to just making it always a punishment. It's just a hard thing to keep up to just keep showing up when you're just beating yourself up about it. You know, it's funny, Justin, the start at the end there's notes that I had up there like three days ago that Doug put next to it. It threw me off bro, I'm sorry. It threw me off bro, I'm sorry. It's nothing to do with it. It's nothing to do with it. Although. I was like, where's some? Here's what I'm gonna say to you right here that I think it's actually a reference from I believe Rob Dierdek who is referencing a book called Start at the End. And the point of that, of bringing it up was that it was actually related to business. And when you start a business that a lot of people, you know, oh, I wanna become a trainer. Oh, I wanna be this, do this, start this business. And they don't actually think about what their end goal of what it would look like if they got everything they wanted. They'd kind of make it up along the way or they get to a place where they hit this hard plateau because they can't scale beyond because they didn't foresee those steps in order to lead to that end. But it's very similar to you setting this goal like back to the 100 pounds is the end desire. Okay, I know that. But then now that I know that that's the end goal, I'm not gonna focus on that. I'm gonna start right here, right in front of me, which is getting going, building the business and set small goals, but knowing that that's where I'm heading, right? So, and a lot of people don't start their business that way. So that's why the note was in there to do that. But it does align with kind of the conversation. It's funny to me because a lot of people feel and think this way. And in fact, I've had people ask me this time and time again. Well, they'll say, okay, once I get in shape, once I lose weight, then what happens if I stop? Have you guys heard that before from people? Now the answer seems obvious, but I know why they're asking me because they're like, this sucks so bad. But I want it to end at some point. When I'm done, what's gonna happen? So you have to start this and do this in a positive way in a way that you can not just tolerate, but something that you enjoy. Otherwise, you are 100% screwed. You're going to 100% fail. So let me paint the picture again. If you go, imagine right now, if you're listening to this or watching this, right? Imagine right now you're going to the gym because you feel disgusted about your body. What does your workout look like? What does it feel like? What kind of intensity are you gonna apply? Now stretch that out over the next month, two months, year, three years, five years, forever, okay? Now let's paint a different scenario. You go to the gym and you're like, oh man, I want to take care of myself. Like I want to take care of myself right now. What does the workout look like? What does the intensity look like? Now stretch that out. Which one of those is a great experience? Which one of those feels like punishment? Which one of those feels like this is a treat and this is something I get to do, not something I have to do. Which one is sustainable, okay? So how you make your goals and why you make your goals is so important and do not make this cardinal mistake. This is the biggest mistake people make is they say, I'll figure it out after I get there. Oh, once I lose the 30 pounds and I'll figure it out. No, you'll gain it back 100% of the time. The man who loves walking. Oh. How you beat me do it. Because further walk further. He's the journey man. Hey, why are you sporting? Yeah, I have duty. I'm proud of you, bro. Is that about me?  That's so great. Yeah, you like that? Do we sell those? We do, we do now. Really? Yeah, we do. We have this one and we have your Sal 316. It's a proverb really at this point. That's why it's Sal 316 is the other shirt. Yeah, so we have. I mean, I would have picked the proverb. I have a shirt. Okay, 316. Yeah, yeah, yeah, yeah. We got it both. I know. And you're wearing it. I am rocking it. I'm proud of you, bro. That's so nice, dude. Yeah, I'm super proud of you. Super viral. You're up there with Kobe. Oh my God. And I mean, some of the greats. You know how annoyed my kids are, by the way? Because they're friends, because obviously they're young, right? So 17 and 13, my older kids. And that demographic, we don't have a ton of people in that age demographic that listen to us. Mark Cuban. But that age demographic loves TikTok. So now my kids have their friends constantly bringing them like TikTok clips where people post all kinds of stuff with that quote. Yeah. My daughter rolls her eyes every time. Oh, my dad's gone. My favorite was the one that I sent you guys were. The tile guy? Yeah. Yeah, it's like a guy do tile like ironing shirts or what I did is just like, this has gone too far. Like you're just doing mundane things. Yeah. Stop making it. It's got cells audio in the background. About this motivational. What's up, everybody? Here's the giveaway for today's episode, the Super Bundle. This is the biggest bundle of programs that we offer. It's like a year and a half of exercise programming, maps, metabolic, maps, aesthetic, mass performance, and a lot of other programs. I think prime is in there, anywhere's in there. There's a lot of programs. You can win it for free, okay? But here's how you have to enter to win. Leave a comment below this video in the first 24 hours that we drop this episode. Then subscribe to this channel, then turn on notifications, do all those things. If we pick you as the winner, we'll let you know in the comment section and then boom, you got the Super Bundle. Also for everybody else, we have a sale this month that is ending in three days. So three days from now, the sale is over. Here's what's going on in the sale. We have an at-home holiday bundle, which includes our best at-home workout programs, meaning you don't need a lot of workout equipment for these following workout programs. Maps Anywhere, Map Suspension, Map Prime, and the No BS six-pack formula. All of these together would retail you for $330, but right now, in this bundle, it's only $99.99. Again, there's only three days left for the sale. So if you're interested or you want to learn more, all you got to do is click on the link at the top of the description below to get set up. All right, here comes the show. Hey, speaking of kids, I saw your video you posted up this last week, dear, your boys, dude, have you seen these boys? Oh yeah, I didn't see it. Yeah, you were telling me about it. Yeah, you got to pull it up or send it to Doug so he can show these guys. Yeah, man, so they're, they're like serious backflippin' and stuff.  Like at this point, they alternate throughout the week, so they're... Oh, wow, I'm watching one right now. Getting really competitive with these gymnastics and their skills are really starting to kind of... Bro, that's no joke. Taking places, so... That is no joke? Yeah, like, at one point, he could only do like one back hand spring, and then I swear, it felt like overnight for me because obviously I'm not at every practice and watching him kind of develop this, but I mean, he can go like... And it stopped and I put that there because like his gym's a little small to host these competitions and the ones that they normally do like huge, like in Vegas and, you know, these other big, huge gyms that he could do so many of them now in a row, like it just tripped me out. So it's fun, man. It's fun to see how far they've already progressed at their levels and Everett just skipped up like two levels higher. Yeah, just recently. So how to explain how that works?  Yeah, like specific moves you have to be able to move up. So they have to acknowledge whatever level they are before they actually go to compete and it's different moves like that are more difficult. And so they kind of rate those moves and then routines that they kind of build upon.  This is the one that Everett just, you know, skipped a level because he's able to do it now where he has to basically like flip down on his back and then bounce up off the trampoline on his back and then flip out of it and then keep going. And so it's just like the level of difficulty increases substantially and I'll have to post, I have another video I didn't post of one of the kids that's like mentors, all of them who just recently went to somewhere like this Eastern Bloc country, I forget, but competed for Team USA and got a bronze.  Like he could go, he jumps. When he just gets started jumping to get momentum, he touches the ceiling. And it's like, it's, I mean... Can I just say it? It freaks me out how high he goes. Coaches and fitness experts know this, but I think this is still, I don't know, somewhat of a secret that gymnastics has got to be for kids. One of the best to get your kids to develop just body awareness and kinesthetic ability. It's got to be one of the best. Like what I mean by that is if they learn skills in gymnastics at a young age, that'll translate into improved sports performance across the board. Yeah, because body control is the foundation to every sport. I don't care what you play, that having good body control translates to everything. On the field, in the water, on the ice. By the way, did you know there was a study? You can always build on that. I gotta find it. There was a study they just published that showed, and this is important when you're a kid, that young kids who played multiple sports, and we've talked about this before, I forgot who we had the podcast about. Chad, I forgot his last name. Young kids that play multiple sports versus kids that just specialize in one sport, when they get older and then they play the same sport. So let's say this kid over here, or these kids over here only specialize in football, since they're like, I'm just gonna play football. And this kid over here, these kids over here do football, baseball, gymnastics, taekwondo. Then when they get older, let's say they're all focused on football now, the kids that did all the sports when they were younger do better at the football than the one who just focused on football. Because their ability to adapt to different variables is way higher than the ones that are specialized. And it's because of the age. When you're young, you're neuroplastic.  That's actually one of the episodes I refer out more than almost any other episode. Yeah, yeah, anytime I have somebody that has a kid that's in sports, I almost always, because if you, I don't know if you recall, but he actually broke it down from like, yeah, your first year of playing any sport all the way into college on the ideal amount of rotation of other sports. I don't know if you remember that or not, but it was like, he was saying, and I want to say it's like, the perfect world, like four different sports a year leading all the way up to like high school, and then high school, you go down to two, and then two, and then not to college, do you specialize to one? Exactly. Yeah, that's kind of the planet. And two, I talked about this a bit, like Mike Salemi started a podcast, he interviewed you guys, I finally got to interview with him, did a great job, but we talked a lot about this. I forgot of course, like he grew up doing gymnastics first. Salemi? Yeah. And of course, you know, and it's like examples, I think even our other example. That guy makes no sense. Now it makes sense a little bit. Right? So anyway, yeah, so that kind of put it in perspective for me, I'm like, oh man, it's a little bit of like, I wish I would have grew up starting there as that base for me. 100%. Originally, I'm like, you know, like just because I'm unfamiliar with it as much was kind of like jabbing at it and this and that, but I'm so, I'm so glad that. What were all the sports you played growing up as a kid? Where you actually played that? Obviously you played football. I played soccer. I played basketball. I played baseball. And then it wasn't until high school that I, my freshman year I played football and then I did football, basketball, baseball, and then I did rugby. And then, and then I played college football. Then I played college football, rugby and then just college football. And then Adam, you were soccer a lot. Soccer for seven years and then basketball when I got into junior high. So basketball was junior high through high school. Then I played organized. I mean, I played every sport growing up, probably like Justin. Yeah, yeah, I mean, I think we, I think we damn near did everything. I was like, I played lots of baseball and pick up baseball and stuff like that, but never organized. Roller hockey? Yeah, I did. Yeah, of course. Yeah, we did. Even ice because I lived in Colorado for a while. So we did ice hockey. Rollerblades were the thing back in the day. They were, they were. They were huge. But yeah, soccer was the only thing organized and basketball was the only thing organized that I played. And I wish I would have, I wish I would have done a lot more. I only did martial arts organized. I played with my friends, but I only, I did judo as a kid and then Brazilian jiu-jitsu. And then I'd lifted weights at 14. But I played almost. That's next. I want, I really want to my kids. I mean, just wait till, cause I know the boys are also skiing and stuff like that. The way gymnastics, I really wish I would have done gymnastics because how much I got into snowboarding and wakeboarding. I loved snowboarding and wakeboarding through all through high school to adulthood. And if that, you want to talk about body control and stuff like that. Imagine if you did those jumps and you had that familiarity of spinning and flip. That's the hardest part about like, once you get to a level of like both snowboarding and wakeboarding where you have really good control writing, the tricks is having that, that spatial awareness when you're flipping in the air and spinning and like, man, that the learning curve on that of just like falling and crashing over and over because you don't, you're not comfortable spinning or going upside down and then coming down. It's like, it's so hard.  The little things that you do that his kids are already figuring out of like not closing your eyes and seeing the ground and staying straight and control. Like I didn't have that foundation. So I'm like crashing, crashing, crashing, learning, learning the hard way, you know, trying all those tricks. You know what else is super, super valuable too for kids? Have you guys ever watched like kids that wrestle like at a really young age and they grow up wrestling? That's great for them. Oh my God. The way that they move their bodies and they're just their agility and flexibility. Well, when to, you know, really throttle down, when to kind of relax your way through things. Like it's, it teaches you so much more than you realize. And at a young age, before boys and girls, before the size difference makes a difference. When they're young, I mean, the boys and girls wrestle each other. Cause you know what, at some, up to a certain point, boys and girls are kind of the same side of them. And it's really cool to see these little girls like, you know, beating the crowd, these boys or whatever, outwrestling them and stuff. It's really, really cool. Yeah, they're usually a little more mature, you know, like smarter moves and stuff. And then, you know, kind of, we'll see how I'm working on my two youngest now. Another two youngest. Let's see if you guys like some of the stuff. I would love to see that. Hey, one of the partners we have to mention today is Creatures of Habit. Did you see that they do a subscription? I think they're doing the subscription specifically for our audience. Is that correct Doug? Well, that's good. No, I'm not sure, but we do have a page here and I'm going to cast it up here. They have a number of different subscriptions, but one of them you can save 44% if you subscribe.  Yeah, so it's 28 meals. So the one that you save 44% on is 28 meals and that comes out probably once a month. It's the most, it's the supplement that I use. Like if I put this in the category, like protein powder, I guess, you can kind of loosely put it in that category. I use this more frequently than anything because it's a real meal. That's a complete meal. Yeah, yeah. It's so convenient, man. Yeah, I add water and I got 30 grams of protein. What is it? 30, 40 grams of carbs, nine grams of fat, something like that. Yeah.  I'm bringing all kinds of packets with me over to Europe because I don't know, right? You never know. I forgot, yeah, so tell us, so you're going to Scotland? Scotland and then Iceland. So yeah, we're spending Christmas New Year's. So I get Scotland because you have, I guess lineage and there, right? Yeah, yeah, yeah. Iceland, why Iceland? Yeah, so I wanted to take, because we loved Scotland. Courtney and I went for our anniversary a couple years back and it's just like a magical place. And is this the whole family boys too? Yes, the boys are coming and then her sister's actually there. Now we're going to meet with her and her friends for a bit, but the Iceland thing came about because the second half of it, we're like, okay, we go through and we see all the main sites and all that. You know, like we were thinking of going to another country, maybe Ireland or doing that, but Iceland, I just thought, I don't know, it was on this, we looked it up and it saved four hours of us coming home if we, you know, basically stop there, spend some time and then, you know, depart from there. And I was like, I've always wanted to go there personally. I've just seen so many cool pictures and like I've just, everybody I've talked to that's been is like. I know too. This is crazy place. Landscape photographers that say Iceland is their favorite place ever. Just from a landscape perspective. I've heard that from visually, like it's just beautiful. It's supposed to be absolutely beautiful. What trips me out is. The fact that I know two that are photographers, that's what they do is travel and take, you know, pictures of the landscape and say that Iceland is one of their favorite places. And they have a long lineage of strength sports, right? Yeah. Strongman, power lifters, Viking blood. Doug, maybe you can look this up. I know this for Norway. Is it Norway or the Netherlands? I looked this up a long time ago. I had a trainer that worked for me this young lady years ago and she was from, I want to say the Netherlands and she, you know, blonde, she, you know, typical, whatever from that place. And we were talking about like what it's like over there. And she's like, oh, you would totally stand out. And I'm like, what do you mean? She's like, well, cause you're darker, complex or whatever.  Like I feel like every time I meet someone they're all and she goes, oh yeah, everybody's super tall. So I looked it up and maybe I'm wrong, but maybe you can look this up. The average height, I think in the Netherlands for a male was like six, two, or six, four. Like average. Is that were like some of the tallest women are too? Or isn't it like women are like five, eight or five, 10? I think the average woman was five, nine or five, 10. I don't know, Doug, look up average height in Netherlands and then average height in Iceland. I'd be interested to see, like that's wild. Yeah. How big, how tall they are. Yeah, I'm getting 182.9 centimeters. Let me do a little conversion on it. Yeah. So we're doing all use the metric scale here unless it's drugs, right? Yeah. Americans don't like that. It's six foot. So that's for a man, yeah. Six foot and where's that? Above average. That's, I believe in the Netherlands. Yeah, Netherlands. So just to give people an example, the average height in the US for a man is five, nine. No, it's five, 10. Is it five, 10 or five, nine? Pretty sure it's five, 10. I think it's five, nine. And then for a woman it's five foot, almost six inches. Okay. Doug, look up average height for a man in America. I'm pretty sure it's five, nine. Nonetheless, that's a big difference. Yeah, yeah. When you're looking at average, how tall people, oh, that's who it was. It was my brother-in-law. He was making a big deal about it because he went to the Netherlands and he's like, bro, I felt like. Five, nine. Yeah, five, nine. Wow. He was just dwarfed by everybody. Yeah, that's another one. Write that down, Adam. Let's just write that one down, buddy. Hey, what if I looked it up before we did the podcast? I'm gonna bring this up. 20 years was five, 10. That's true. It's a little sketch though, because it's a winner. You know, I was like, I don't know if this could go like good or it could go terrible, right? There's like Gale Force Windsor right now. So, you know, hopefully. What's Gale Force? What's that mean? Like super strong.  Where did that come from? Gale Force? G-A-I-L. Oh, G-A-L-E, I believe. Oh, G-A-L-E. Another one, you're wrong. Yeah. So that. Mark that down, Doug. Yeah, you didn't know it was that. You didn't ask me. So Gale is to refer to winds of tropical force for coastal areas. Between 30. What's the origin of it though? Not what is it? Of the name? Yeah, like where? Like why would you call it Gale? You didn't know about that. It comes from the old Norse word Gailin, which means mad, frantic or bewitched. Okay, there we go. There you go. That's what I was looking for. Gale.  What does that mean? Gale Force. Yeah, yeah. I don't like a lot of wind. I'm not, I'm not a fan of. Well, I, yeah, at least I have some bit of experience. Like when I was in Chicago, that was why it was so cold, dude. Cause you get this, this wind coming off of Canada and it comes down off the lake. And then, dude, we'd have like 30 below wind shield that would made it so cold. 30 below? That's crazy. Yeah, it was insane. I mean, I think it's, I think it's really weird how different, like a minus three in Colorado will feel like compared to like a 35 degree San Francisco night, windy night. Yeah.  I remember walking down to school in a T-shirt at minus three in Colorado. Just, if the sun was out. Cause there's no wind. Yeah. And it's like, and it's different colds. Like a dry, this dry cold is different than the wet cold off of the water. It feels dramatically. I like that humid heat versus dry heat. Yes. So the same thing goes for the cold. The dry cold does not feel as cold as like a wet breezy off the ocean. So you have to actually get a down jacket. Like you have to get something with like feathers and all that to deal with it. And like, cause they said like, it's not like the wind just blows at one angle. So it's from like all sides. It like comes down in and penetrates you like through your neck and like. Well, isn't Chicago, is it Chicago or is it Michigan where those famous photos of cars? Yeah. Where those frozen over. And the water, it's like frozen sideways. You ever seen that before? Like ice and cools are like going. Literally like Mr. Frost just went like. Yeah. Like those are, I've seen photos of that. I'm like, that would be so wild to walk out and see, have you seen that Doug before? I have. It's crazy. Yeah, that's crazy. So the kids in Courtney have no idea what's coming their way. I'm praying for that.  You have to hold their hand. I mean, yeah. How do you pack on a trip like that? You gotta take serious looks. Yeah.  You have to have like long johns and like everything. Like, so the thing is the contrast is like Scotland is more rainy, kind of snowy, but it's just wet and cold. And then you go from that to more of like wind and like like snow. So is that acceptable attire? Is that what, cause I feel like that's what it would be. Just bring your snow gear that you would wear snowboarding. Yeah. And just wear like undergarments underneath it. And then, and then wear that every day. I mean, basically in Iceland. Yeah, that's, that's kind of the move. Would that, like you would, people would do that. Is that something that they said? It's pretty like most people will wear just like, kind of snowboard. Look at those Americans over there, right? I know, right?  What if his down jacket's a big American flag?  So, so we did kind of Christmas early. And so the boys got like beanies. And, and of course, like they got them all like Santa cruise, like skate surf, look at stuff.  Who's the tourists? Yeah, it'll be us. What's the language they speak in Iceland? Does anybody know? Icelandic, I have no idea. Is that it? I think that's what it is. I'm guessing Icelandic, so. I heard that it's the hardest language to learn. Really? Was it like Bjork? She's Icelandic. I think she's from there. I think that's considered is that the hardest, it's the hardest language. You know why? I thought English was supposed to be the hardest. No. English is not the hardest. Dude, okay, so Iceland is hilarious. If you just try and read off all the different cities and like towns there, it's all like consonants, like no vowels at all. It's just all like, I don't even know how to like, it's impossible to like pronounce, dude. It's really bad. Hey, so you want to know why I know this? This is some random, a random memory. There was this guy that had this strange memory, and I don't know what his deal was, but he was weird, but he had this, it was on a show, and he could learn languages in a very short period of time, and so the TV host challenged him to learn Icelandic and I think it was like two days, and then he got on the show and he spoke it, because that's apparently the hardest language. Two days? So it's a category four language in terms of difficulty, which is harder than French but easier than learning Chinese. Oh, so Chinese is one of the hardest ones. I tell you guys that Jessica tried to take Chinese lessons. So, hey, let's see a ranking. I'm just curious, like what are the consumers? What's this? See if you can find the whole ranking, Doug. That's a crazy attempt. Do you want to know what the most obscure language is? Well, I just want to see what the ones are hardest to learn. I think English is up there, actually, because of- Were like clicking noises or what? We have so much slang in our language that I think that is why it makes one of the more difficult ones for people to learn, I believe. So the category five languages- Is the hardest? Are the hardest. Arabic, Cantonese, Mandarin, both Chinese, right? Japanese and Korean. Wow. Really? It's like, yeah, I'm winning. Wow. Such a badass.  Did you know that there's a language that exists? It's the least spoken language of the world, I think, that's a language of whistling. Yes, indeed. Just knew that. People whistle to each other. They whistle to each other. To talk? That's the language. No way. Yes, because apparently it's like a mountainous region. Yeah, that was the way to project. Yeah, and they will say the, and the guy over there, and that's how they talk to each other with whistles. I want to see this. Well, the whole yodeling thing was all part of that, too, right? It's called silbo gomera, it has between two and four vowels. Between four and ten consonants, the language is whistled form of a dialect of Canary in Spanish. What? Yeah. So, what? So yeah, so it replaces each vowel or consonant with a whistling sound. So when I was, so, you know, it's interesting to see that. Oh, it's, that's why it sounds funny. So there, oh yeah, see, that's, it was like a documentary or something. We must have both seen it Justin. Yeah, yeah, probably. Yeah, they have to use their, they do the kind of whistling where you can really make a loud, high-pitched noise. Never been able to do that. Never been. So I, I know that does that where you roll your tongue. Yeah. And you have to use your hands to like, I can't do it, dude. So I, I know, I know how to speak. Well, Sicilian is a dialect, but that's a dying language. Like people don't speak it anymore. Oh, really? No, it's when Italy unified or whatever, the official dialect was the Roman dialect, which is what's, I think Rome, which is considered the official, that's now official Italian. And you, all public schools, everything could only teach in, in what is now considered Italian, but Italy had lots of dialects. Like tons of every, every region had its own dialect and very, very few people speak it. So when I go now, how far off are they from there? Oh, bro. Um, Sicilian, and by the way, there's Sicilian, but then there's different flavors of the dialect in Sicilian. Got the Nassi subset. Yeah. Which is not much different than you saying in the US, listen to someone who talks from New York or the South, or it's not just an accent. No, it's way more than that. Okay. It's not just how you pronounce words. It's also words that don't exist in other dialects, like completely different words. So you have Calabresi, you don't, you don't think that's the same one the way we add, like Southern people add certain slang terms. No. So accent is different than the dialects, to see where I'm, I'm accent. And then they add words. There's a few, a few different words, but you can understand them for the most part. It's not considered a dial. So it's not like that at all. It's not like that at all. I mean, there's like isolated pockets of different languages, essentially. Yeah. Yeah. And you know this because in, I mean, living in Japan, living in China, they also have dialects. Right. Absolutely. And in fact, I think Japan has not been that long. They've had a standardized language. It was again, because it's mountainous area and people lived in travel. They didn't travel. Have you ever heard the Joe Coy stand up where he does the dialects really good?  Oh, it's so good. But yeah, if you listen to like Sicilian dialect versus Milanesi, which is like a dialect from Milan, they sound like completely different languages, totally different. Wow. Okay. So back to my original question. So then when can Sicilian people understand someone who's speaking in regular Italian or you would? No, everybody speaks, everybody speaks now a standardized Italian. No, but I mean like, okay, would you, can you understand Italian? So, so I grew up as a kid speaking Sicilian. Right. And I can understand Italian, but not, not nearly as well as I can understand Sicilian. And so it's, it's kind of hard for me. I can't really speak Italian back. Okay. Well, explain like, how hard is it for you?  I can't watch Italian TV and understand everything. Oh, okay. Yeah. Not at all. Okay. So like you can pick out certain words and maybe piece together with or trying to ask. Like if I was asking you, repeating the same thing over, you'd probably be able to figure it out. Yeah, yeah, yeah. But if I was going back and forth, you would get lost. Yeah. Wow. Yeah. That's wild. It's that different. It's very different. In fact, when I went to Sicily as a kid and I spoke Sicilian, the kids made fun of me and said, oh, you talk like my grandmother.  That's what, you know, because no, the kids didn't speak it. They all spoke Italian. So and even now when my aunts and uncles, when I speak to them, they'll go back to Sicilian because they know that that's, you know, kind of what I understand and I don't understand. But it's a dying language. They're trying to revive it. But I mean, nobody really speaks it anymore. Unless you're like buying like produce and stuff like that in the streets. I think they still will speak. Well, I just watched something the other day.  Oh, yeah. Yeah. So that was all like steam driven, right? Yeah. Yeah. So, dude, there was this this documentary was White Island, I believe is this island off of New Zealand or Australia? I think it's New Zealand. And it it was documenting kind of like that other one we brought up with the the earthquake that happened in the Himalayas. Oh, yeah. It was just like that. So they kind of recreated and pieced together a lot of different footage that people had taken of this volcano that erupted spontaneously, they didn't know like it was going to happen. And they had tours kind of going on to this island. And there was people traversing their way to get to this crater and take pictures and all that, but it was steaming excessively. And they were just like, well, this is more than normal.  And then there was like two different tour groups that were like massively affected by this. And it it wasn't like it was a different type of an eruption. So it actually like, I guess because of the bottom, I don't know like how to explain this, but it was basically like more black smoke came up, which then superheated this lake that was right above it.  And it was awful because they're describing like, you know, how like these people were trying to help them out and they were just like kind of trying to grip them. And it was like skin was just coming off as they're grabbing their arm. And they didn't show any of it because it was so horrific, like how they're describing the whole thing. But I was like, oh, my God. And these poor people that like went on. It was like their honeymoon just got married. And how many people was it? Was it a lot of people? So, yeah, well, so it turns out, I think there was like it was like somewhere around 16 something people got rescued. Yeah. And then there was like 22 didn't make it. And so they because it was too dangerous for like rescue crews to get there in time because of the, you know, the smoke and all the debris and that's crazy. So it was just super sad.  You know, it's just crazy. Like we forget that all the time that crazy stuff can happen. Oh, look at that. Volcano burn survivor removes their face mask for the first time. Oh, yeah. Wow. But I didn't I didn't realize that like there's different types of did you eruptions like that? Did you know, you know, in movies, when there's like like volcanic magma, right? Or molten metal or whatever. And then like someone jumps in. They always like sink in and catch on fire. You know, that wouldn't happen, right? How would it happen?  It would keep you up all the time. You're going to sink inside. You'll go on top of it. And then it's really thick and dense. Is it really that dense? You wouldn't sink at all. Yeah, trust me, I looked it up. I was like, what would happen if. It's a random. Oh, you want to hear random? I love when you when you debunk those stuff like that, right? When you like you've seen something on a movie. Like remember the gasoline one? How many? How like, oh, yeah. Mythbusters crushed that. I know all you need to do is shoot it and explode. No, though, if you throw a if you throw a cigarette in gasoline, it doesn't just like it doesn't light it. It puts it out. No, here's the liquid puts it out. I got to talk about random. My daughter sent me a bunch of dad rules. She said like, oh, these are these are dad rules. I'm going to read you for her form. It says, when you breathe that way, these are hilarious. When you become a father, all your sneezes must be loud and violent. And there's the other one that says, it's a picture of a hand holding like a grilling tongs. And it says, some tools require testing before use. Examples include click, click tongs, squeeze the trigger of a power drill a couple of times and spin the socket of a ratchet wrench. Why is it that you could like 100% I could feel myself? I have never used grilling tongs and not click, click them ever before. Yeah. It's like part of the gig. And then here's another one. This will crack me up. You must let out a sigh of satisfaction when sitting down in the lawn chair. That's not true. And then here's another one. There's like bags of like soil stacked up on top of each other. One shell slapped the bag of soil at the garden center with passing by. What is that? It's all true. 100%. That's all of true. Yeah. So random, but so good. I know she sent them to me. It's like, makes you so proud that she's like. I love my sense of humor, dude. Anyway, it's so great. Justin, I want to hear about you had some notes on bolt cutters and Santa Cruz. Oh, yeah. So you want to tell us some story or something? Yeah, so this was news that was local news.  But it was interesting because it was a 24-hour fitness. And we all kind of went through 24-hour fitness. And I just was curious to get you guys reaction on this as well. Like, what the hell? So I guess there was a member there that exclaimed that they had been locked out of their locker.  And so they proceeded to, oh, OK, no problem. And they gave this person the bolt cutters. They went in there. They gave them the own books. They unsupervised. Wow. Literally cut everybody's bulk and stole from like 30 different people. Wow. And took off. So I remember, OK, I remember when 24-hour fitness implemented the rule that you had to get an ID from the person and go in there. And both. So you both took their ID. You had to photocopy their ID so you had documentation that this person did that. That way. Because let's be honest, even if you have their ID and they cut you, how do you prove that that's theirs?  Like, I have their stuff. So I was there before that was a rule. Then afterwards, when it became a rule. So that's kind of crazy that someone got away with that because.  Yeah. It's seriously. That's a lazy employee.  Lazy. Like, oh, yeah, no problem.  Here, take it.  So what I used to do whenever that would happen to me is when somebody would say, Hey, I can't open my lock. I don't know what's going on is we'd walk over to the locker. I'd have the bolt cutters and I'd say, tell me everything that's in here. Oh, yeah. And then they'd have to tell me, describe it all. And then I'd cut it and then open it. And if it didn't match, obviously, it's not yours. I think that's an easy way to do it. Wow. Somebody got like everybody's stuff like that. Yeah, pure, pure hustle. You know, it also was a big hustle was the person having. I remember people would break people. There were people that sit in the parking lot on weekday nights. Oh, yeah. Around, went six, seven o'clock at night, around this time of year. And they would wait until someone walked in and watched ladies either put it in their trunk or somewhere in their car. And they come over and either break the window and take it out the front seat or pop the trunk and take and go. That was like a regular parking lot. There's always breakers. Cars getting broken into in gyms. Parking lots is super common because people think it's safer to leave their wallets and stuff in their cars. Yeah, so that's actually a prime target. In fact, gyms now, almost every gym now, there's a sign in the parking lot that says, we are not responsible for whatever your valuables.   Well, when something's happening to me like that, I've always fantasized about catching them, right? Like I've had my car keyed. I've had two cars stolen. I've had like things like, like damage done to my stuff. Or I'm just like, man, let me catch a motherfucker. Let me catch somebody doing that, you know what I'm saying? Or catch somebody doing it to somebody else's stuff and catch them right handed. Like I would never tell you when I caught the kid egging our house when I was younger. Oh yeah, I was like 17. Oh, I'd be less harsh about that. I was like 17.  And it's my house. Yeah. And I just so happened, it was like perfect timing. I just so happened to open the front door as the kid threw the egg, hit the garage, and he jumped on his bike. I had a basketball on my hand because I was about to go play basketball at the school down the street. I ran after him.  He fell off his bike. I grabbed his bike and I said, your bike is mine now. You can have your dad come pick it up. And he never came back. He was too scared to come back. Oh, wow. I said, tell your dad to come pick up your bike and I'll tell him what you did. And he never came back. That's a great move. Isn't that great? He went thief. Yeah, I think I told this. And I had to tell him. He's lucky my dad didn't find him. Another time we had some kids throw a rock at our window. Yeah, that's not OK. And my dad, I never forget, for like a week, slept in the living room. I'm like, please, I remember as a kid, I was like praying.  He'll kill them. My dad's in a car.  That's not going to be good. Yeah, I was when I was at San Jose State and it was really competitive to get parking at this parking structure. I was fighting over this one spot with this guy. And I was there first. And I was just inched in front of him. And the guy lurched his car towards it. And I lurched and barely got in right before him. And then I'm like, hey, man, I was here.   And I'm kind of slowly walking. I had this feeling like, you know, you can do something.  I kind of walked right back up the stairs. Sure enough, guys got his trunk open. He had a tire iron. Oh my God. And he was like this, like full, like swinging. I was like, ah, he like yelled at me. And he's like, and then he starts slamming it. And then I started running like full speed. Like, I was straight up like the T1000, dude, like full sprint, like at the sky. Wait, he's hitting your car? Yeah. He hit it. Bam. He hits the tail light at the back. And then he went to go hit.  So you don't even hit right. Yeah, he didn't break it. Come on, guy.  And so I'm running after this guy.  He's realized I'm getting close. He jumps in his car.  Because I'm young, dude. I'm running after him in the parking lot all the way down through the exit. And they're in the car. And they're in the car.  Like what was I going to do if I actually did catch up to him? You know, what do you think about that? You're all tired. Yeah. Hold on.  Hold on, so give me 10 minutes. Did I tell you guys I used a schoolyard? Like was it like insult the other day when someone cut me off? By the way, super effective as an adult. Like butthead or something like that. No, no, no, no.  You have a big nose or whatever. Oh, I got it. I did that, dude. And I can not only to come to you. It'll still work. Not only, well, when an adult says that to you. Oh, it hurts even worse.    You're the reason why your parents are going to divorce. You're the reason why your dad never came back from getting milk one night. How great would it be if you, like, hit that one, you know what I'm saying? Oh, man.  Well, no, so I did because I was, I wasn't really upset. I was partially upset, but partially like, I'm going to say something funny. And the dude did have a big nose.   Bro, the look on his face, I can hurt his feelings. Take that horse face. I could tell. I could tell I actually hurt his feelings. You had a childhood insecurity. He was like, damn, bro. I'm like, this guy's going to go the rest of his day just like, oh, that's what you get. It's all coming back. He got it from the journeyman. That's the journeyman. Oh man. Check this out. You're not what you eat. You're what you're digest. If you can't break down the food, you could forget about all those protein, carbs, and fats. You could forget about feeding your muscles and getting healthier. Now, as you get older, you start producing less and less digestive enzymes. So this is really important, especially for those of you with a high protein diet, right? Because a protein is a chain of amino acids. You got to break down the protein into those amino acids to be able to use it. Well, anyway, there's a company we work with called Mass Zimes. And they make digestive enzymes specifically designed for people like us, fitness-oriented people.  You break down more of those proteins, those fats, those carbs. You help things like bloating, constipation. You absorb more nutrients. It just makes your food more effective and they're very inexpensive. Go check them out. Go to masszimes.com. That's M-A-S-S-Z-Y-M-E-S.com forward slash mind pump. Then use the code mind pump 10 for 10% off any order. All right, here comes the rest of the show. First question is from RW Marshall 27. Is there a specific benefit to good mornings versus Romanian deadlifts? Okay, this is a good question because when you look at the action of the movement, they look very similar at the hips, right? At the hips, they're pretty much identical. Just loaded different, for sure. Yeah, they're loaded different and good mornings, the bar's on your back.  Good mornings puts more emphasis on maintaining thoracic stability. Like you have to really, thoracic being that kind of upper mid-back area, you have to really keep that tight and strong and in that squeezed back position as you bend over and get the stretch. With a Romanian deadlift, you don't have to necessarily focus so much on that. You just focus on the hips. So Romanian deadlifts are actually easier to teach than good mornings. Good mornings require a lot more skill, for sure, for that reason. Yes. The risk goes up a bit. Totally. What's also great about the good mornings is you can load them more. You definitely can load them more. Because normally one of the parts that, I mean, when you do Romanians, you're not touching, right? So you get to a point where you get, where your arms and your hands are fatigued from holding that kind of weight. So when you really want to load, good mornings offer the ability to be able to do that. So that's what I like. Now I didn't do good mornings until I was in my, I would say mid-20s. And I didn't do them because I didn't know they existed. That was in an exercise. Anybody did for the longest time. And I went and started, this is when I started learning about, If someone saw you doing them in the gym still to this day, they would freak out. Yeah, they still would think you're doing an exercise.  What's going on? But I was going through old, like old timey muscle building books and stuff like that. And good mornings were such a staple exercise in the way that people trained, that they actually used to boast about how much they could do a good morning with. It was like one of those exercises that you'd be like, I could do 400 pounds of the good morning or whatever. And I actually got to the point where I did, I was able to do a single with 365 in a good morning. It made my squat and deadlift really strong, especially my squat because it really taught me to keep that kind of upper back position. But I rarely did them with clients because the control required for a good, good morning. You tend to want to round your lower back even more with a good morning because you're so focused on holding the bar. They are definitely though different enough to include both of them. Yes. I wouldn't do them the same workout though, right? No, no, no, no, no, no. They're close enough that I wouldn't do them in the same workout, but they're different enough that I would cycle them out. The same way that I treat front squats and back squats. I'll go on phases where I'm focused more heavily on back squats than another phase where I'll be more focused on front squats because they are similar enough that I wouldn't do back squats and front squats in the same workout, but enough to where I would definitely incorporate. They both have enough value to and stand alone by themselves that you should incorporate both. Did you do, have you guys ever done them like for a length and period of time as part of your workout? Yeah. Yeah, good morning is not as much. I mean, Romanian's for sure, but yeah, I mean, I got into them kind of late, but once I figured it out and like the good technique with it, man, it was like, like you said, you could load quite substantially more and I got a lot more benefit, I thought, from the good mornings. Yeah, now one of the keys too is when you're holding the bar, it does need to be in a lower position than a lot of people squat. Like if you do a high bar squat, you probably don't want to do a Romanian deadlift with it. You don't want to do it, yeah. High on your neck. That kind of leverage. It's got to be behind your like shoulder blades.  I think that's why I benefited my squat so much was because I'm already kind of a low bar and my chest already comes forward. I have a long torso and so it's the first half of the good morning is similar to the mechanics of my squat. And so getting really strong at that, carried over to my squat. It's funny as it just reminds me of teaching those to Courtney and she always would call them morning glories. I'm like, no, good morning. That's different, honey. Yeah, it's a different thing. I can show you that too. That's how you were spotting her. And high news. Next question is from Jada Rankin. I used to get pretty sore the day after a workout, but now I hardly feel anything. I am practicing progressive overload and I think my strength is going up. Am I not pushing myself enough? You answered your question already by that second part. Yeah. The fact that your strength is going up. I mean, you're in a great place. If your strength is going up and you're not getting sore, you hit the holy grail of like the perfect amount of progressive overload. You know what's sore? You're overloading the body just enough that you are getting stronger and you're not getting too sore. That's a beautiful sweet spot. You know what soreness will tell you? If it tells you anything, it can tell you you did too much. Yeah. It doesn't tell you how to do that. It's more of a nut. It is an indicator of that.   Now, and here's also another part of that. My best progress, my bet, when I know like I'm doing everything right besides the measurables like strength and all that stuff is I don't get sore. When I'm doing everything right, my workouts don't make me sore. That's my point of why this person, you shouldn't. You hit the sweetest of all sweet spots right now. I mean, that's hard to do, but if you see strength going up and you're not getting sore, you're in such a beautiful place. You gotta break all these associations with what you're trying to get out of your workouts, which is a hard thing to do when you're tied to being sore, to sweating profusely after you're done, as sort of the, if I did an effective workout, right? Like what constitutes an effective workout? Results. Re-evaluate that, yeah. If you're getting stronger, that's a big fundamental thing that you should just stay in that kind of range. Am I getting stronger? Are things moving closer towards my goal? Or am I just getting this soreness after this crazy workout? Yeah, it's such a, this is one of the worst myths because I think that this is responsible for this whole idea that soreness means you had a good workout. It's responsible for really preventing fitness fanatics for progressing because it's the fitness fanatics that tend to chase this because they think that it's about, I did this as a kid. My goal with every workout was I had to get sore.  And so I would always do things to try and get myself sore and it very quickly would result in me getting no progress. And I wish I knew this as a kid. I wish somebody taught me this because I would have saved myself a lot of wasted workouts, a lot of over-training, I would have got way better results. Ideally, ideally, this is what I tell people, you should either feel no soreness or the kind of soreness you have to search for to feel where you're like stretching, oh yeah, I think I can kind of feel it. Not the kind of soreness where you're like, oh man, I touch it and it's like super sore or it lasts for two days. It means you did too much. Next question is from 35 Sabrina. Is unilateral training for a period of time an ideal way to fix any aches that come from lifting? Potentially. Yeah, I don't know if it would be the ideal way but it's generally speaking. It will highlight it, yeah. I was gonna say, generally speaking, it's an excellent way to correct imbalances and fix issues that may be causing you pain. Now, the reason why I say general is because if you're the average person and you don't know how to do a self-assessment and you don't have, let's say, the funds to hire a professional who can really identify what's going on, this is a relatively easy way where probably 75% of the time you'll be able to solve your problem, which is a big, that's a big number where my knee hurts, my hip hurts, my shoulder hurts. Let me train unilaterally. By the way, we're gonna get more in depth with this because it's not just training unilaterally. You also have to train unilaterally in a way to where you have mirror form on either side. That's the key. Like right arm looks exactly like left arm so you have to watch yourself in the mirror when you're doing this. But this will highlight issues because especially when you're doing bilateral stuff and especially with a barbell or a machine, it'll mask a lot of compensations that are occurring. You don't even know.  Well, I think that's the most important part of the unilateral training. It doesn't do much for you if you just keep going through the motions. The idea when you do the unilateral training is you're really comparing your left to your right and it will tell you a lot.  You can toe touch all day long. The other side you're falling all over the place and your form breaks down doing it. It's like, oh, you obviously have an issue with stability, strength and control on one side versus the other.  If you just do unilateral, there's nothing magical about unilateral training that also fixes those aches or pains. It's to help you get closer to identifying where the breakdown is in your body so you can go then go do the work. Yeah, and it doesn't have to be like, you know, as complicated as like, oh, there's an imbalance in this joint and abduction here and it's literally like, wow, my right knee goes in this way, my left knee goes that way, my left knee, my left left side feels stronger. Let me copy that with my right. So you don't even have to know much for this to be. Can I just control my body and have it do what I want it to do?  Listen, this is why we created like a program like Prime Pro, this would complement, it's okay, so map symmetry, we have the unilateral work in there. Ideally you have Prime Pro also to complement these types of things too. It doesn't mean that you have to have it, you can go do all the research and figure out yourself or try and figure out what does this mean? But if you were to do unilateral work and see a discrepancy in one side, let's say like I was talking about the stability on the left side, you would do all the work in the Maps Prime Pro on the hips. You do those exercises that we recommend in there that's going to benefit that and then work on getting stronger. So do those exercises, work on getting stronger on each side, watch them catch up and balance out. Yeah, and one thing to add here is that there's this belief that joint pain comes from like, oh it's overuse, you'll hear that a lot, like oh it's overuse or yeah. But the way that your joints, the way that we evolve, the way that our joints work is if they work the way that they're supposed to, you will be pain free and they will move very well.  Besides that, right? This kind of chronic pain that you develop. It's because the joint is moving in a way that is suboptimal and what happens over time is that suboptimal movement starts to wear the joint in ways that is not supposed to be worn and then this is when you start to develop issues. So it's like, I've used this example before, it's like a sliding door on a track. If it's perfectly balanced on the track and lubed, it's gonna slide back and forth, no problem. If it's off just a little bit, it'll start to wear one side of the track and you might not notice one or two times but over a month or whatever. Oh man, the track isn't looking good. It looks all chewed up, we gotta replace the track. So why am I saying this? Because if you have chronic pain, there's a root cause to that chronic pain and if you fix that, you tend to fix the pain and versus going to get surgery or looking at the joint and saying, oh, something's wrong with my knee. No, no, it's not your knee, it's your movement. Something's wrong with your movement. Next question is from CMOS23. What is the best way to capitalize on a big day of eating? Lift the same day prior to the meal or the next morning after the meal? Good question. Like how do you guys like to, I like this because you'll have those holidays and those days where you are gonna eat a lot of calories. Do you guys ever try to like utilize it? So it depends what I want out of this, right? So if I'm looking for performance in the workout, it makes sense to load up and then this is for the workout tomorrow morning or whatever. If I'm like, I want to minimize the amount of quote unquote damage all these extra calories would do, I'd actually want to do a hard lift before so that a majority of those calories get prioritized to recovery and building muscle. So neither one is wrong. I think it's just kind of where my mindset is at if I'm like, oh, I'm really trying to get after these. And to be clear, this is splitting hairs. So I can make use of it. You're right, you're right, that's what I meant. It's a preference thing, I would say. Yeah, it's just like, now if I'm like in the kick of like, oh, I want to get stronger on my deadlift. I want to see if I can hit this PR. I'm gonna definitely save all those calories being loaded up and then train the next day.   For sure, that's just the most fun way to do it, I guess. Well, it makes no sense because none of us are really performance driven right now. If one of us was in a sport or something like that or really chasing a deadlift record or something like that, you would probably. Well, no, that's what he said. He likes to do it after for the strength. He likes to eat the big meal and then the day after use that as fuel. Oh, eating, you're saying eating after one. No, no, no. No, no, eat before and then train the second day. That is for performance. That's how I do it. That's how I always do it. In fact, I designed, when I designed, I started. Oh, that's interesting. That's where we're all, we're different then. I definitely would, I would rarely ever do it that way. Well, cause too, like we do better when we're in a fast. I think it's like a focus thing because I do better lifts, like heavier lifts when I'm like that. But no, when I've done this for, so after Thanksgiving is what I do. Thanksgiving, we eat a lot.  So that's the way I use a big meal is I, the next workout I'm like, I like the pumps. I like the strength. But there's really no, I mean, we're kind of, we're splitting hairs with this. We are, but it's a fun conversation because I think it really depends on your, it just, I mean, look at how we're split here because I care more about the look and what it made, the extra calories are gonna do to me body fat-wise.   And if you want performance, if you cared more about your workout, then you would do it the way you guys are doing. Yeah, now the way to do this isn't necessarily to be like, to think that this is gonna, you know, quote unquote, fix the big meal one way or another. It really is about like, oh, I'm enjoying myself. It's a great holiday. We're having fun. And man, I ate a lot of calories. You know, tomorrow I'm gonna, I'm gonna go and see how strong I can get or whatever. I'm gonna have some fun with this type of deal. So I don't, I want to be careful. And that's why I kept saying splitting hairs is because what I don't want to convey to people is that there's a way to erase or somehow fix the bad meal. Like, you know, I heard if you- We're not making up for it or whatever. Yeah, yeah, exactly. You know, the difference on both, that would be so, so minimal. Yeah, I mean, it's literally a more of a personal preference I think than anyone else. Look, if you like Mind Pump, head over to mindpumpfree.com and check out our guides. We have guides that can help you with almost any health or fitness goal. You can also find all of us on social media. So Justin is on Instagram at Mind Pump, Justin. Adam is on Instagram at Mind Pump, Adam. And you can find me on Twitter at Mind Pump, Sal. Today we're gonna teach you everything you need to know to build a strong, well-developed chest. When I think of weak points and areas that I struggled with developing for a really long time, chest was up there with the- Yeah, it was for me for sure. I got more caught up in the weight I could lift versus how I was developing my body. I think it's one of the most challenging muscles to develop for most people because the form and technique.


Let me go around, let me go around, is that? Whoa! Okay, approximately 5 seconds remaining till you're back. Whoa! 4, 3, 2, 1... No Yankee! No Yankee with brim!


You may need to edit references in your Enno Online Library to comply with the requirements of your referencing style or if there is missing or incorrect data in the record. To edit a reference located under My References, then click on the title to open the form. Click into the relevant field and make the necessary changes. Then click Save at the top of the form to update the changes. If you need to add information to a field that is not displayed, click on Show Empty Fields to see the complete form.


Hey guys, I almost forgot to announce the winner of the Blink eyelash serum, but before I insert that clip, I just want to tell you all, every single one of you, thank you so much for all your continued support to the channel. I know you have choices and I know that every moment that you spend watching a video takes you away from doing something else, so I'm always deeply, deeply humbled that you've chosen to spend a few minutes, sometimes 10, sometimes 20, or a longer minutes with me. I really, really, truly appreciate that and I appreciate every single one of you tremendously. So my winner, I'm going to insert the clip and I'm going to give her, today is Friday, I'm going to give her until most holiday weekend, so maybe I should give her until next Tuesday to send me an email, my email is in my description box, send me an email or leave me a message because I'm going to need your shipping information so I can send you the two bottles of the Blink eyelash serum that you want now. Be sure to use it the right way. The directions will tell you to use one drop each eyelash, but I use one drop in the cap, which I sanitize the cover, I sanitize my brush, I squeeze out one drop in that cap, I dip my little brush in it, I apply it just like an eyeliner, right on the edge of my eyelash, that's how I apply it. I don't dip it into a brush, I don't brush it all on the lashes, it's like an eyeliner, a liquid eyeliner and I'm going to go as close as possible, let it dry, but one drop for me does two eyes and in the beginning I was just doing it every single night, now I'm doing it three, maybe four nights a week, but the most important thing for me, you can do it your own way, is to use a non oily cleanser. The reason they say a non oily cleanser is that the oil can bead up, any residue of the oil can bead up the solution and prevent it from going through the build up of the oil. I don't know if it's true or not, but I was told way back when and I'm sticking to it, and that's how I apply it, so anyways, congratulations to my beautiful winner and you'll see her next and I hope she reaches out to me before next Tuesday so I can send her her eyelash serum and she will be on the way to having beautiful eyelashes. I really like using this random comment picker, what you do is you just add the URL for the video and you loads up all the comments, tells you how many comments there were, etc. 248 unique comments and then you hit select the winner and Debbie Swindell, so Debbie congratulations you're on your way to getting two bottles of blink, please contact me with your mailing information.


I'm delighted to have you back to this or a show on this think that why is our human human architecture with your host Martin this thing and the still a brown hi to so though. Good day everyone and good day Martin. Yeah, this is continuing to talk about what are breakers that just had his 70s birthday along with you the month same year. How is a legacy continues to live alive and we said we going to go back with the past it onto the next generation as you see in the biggest picture here we did so share with us as we see you there. Yeah, well we're going to talk about some of our friends today and one of our friends is Ethel. No, the who is a new friend for me. And she's the manager of the breakers hotel and in the large picture there there we are that's me on the left and Ethel obviously to the to to the side of me and then Martin and Martin and I was there at the breakers assisting with your travel industry management class that's from you age and the students got to visit breakers and I was there to talk about its history and talk about other types of history, including Hawaiian history and Hawaiian culture and it was very interesting. It was very enjoyable. Ethel is a very sweet person. She is a very dedicated person. And she has been at the breakers since it opened in 1954. So that's 70 years and as we've been discussing you and I Ethel's work at the breakers has been obviously very, very gratifying and satisfying to her and she talked about how proud she is of the number of people come back every year. They have a very dedicated group. She said it's about 80% of their clientele are people who have been there before and obviously for them to have been there that many times many of their clients are older but the clients love to come there every year and the staff who is very stable and many of the workers have been there for a long time enjoy seeing their friends who are the customers and Ethel told us that many of the customers the regular the regular people who come to the hotel have gotten to be friends with each other and go and visit each other. So they see their friends there. They see their friends who are the staff members they have a very strong affection and connection to the breakers. Ethel says they try to give people the same rose if they're if it's possible because people like to be in the same room. So what we see here is the structure and the complex of the buildings really have a following. They have people who love them. They love the breakers. They love buildings there. They love the way the buildings are built. They love the way the setup of the hotel is and of course they love the people who work there as well as the other people who come to the hotel and to have that level of affection and connection among your customers is extremely important but also the satisfaction that the workers are getting like Ethel and the affection they feel for the place. She's not in it to make a heck of a lot of money. She's in it because it's an extremely gratifying satisfying job that gives her that mental satisfaction and it gives her contentment. And if you can find a job that does that for you you are a very lucky person particularly to have had a job like that for your whole life. So there's a lot to admire about the buildings and the structure and the physical location of the breakers hotel but it's the people that make it even a more wonderful story and I also want to just say that I could tell the students were intrigued. They were connected to this and they felt that they were very interested in what they were seeing but also just for me the fact that they have a cat at the hotel and that's something that they regularly have one cat goes away to get another cat and so we got to see the cat who has multiple places to lie down and is treated with great affection. The cat's name is Whitey Ethel when it got Whitey from the Humane Society and little Lou so that is another facet of something like this. We talk about architecture a lot. We talk about buildings but it's the people living in the buildings. It's the experience of the people in the buildings that's really the crucial part of this entire story that we want to tell you and the breakers is really embodying all of those things that we want to talk about. So I had a really satisfying visit. I had a lot of fun doing this just a few days ago and I'm very happy to have met Ethel and I'm really happy to have been able to explore the breakers hotel and to see the inside as well as the outside and just meet the people and have a really good time doing it and learn and learn and experience what they experience. So that's a really upbeat story. I was very happy to be a part of it and again I share my birthday with the breakers so obviously I feel a connection there too. Yeah thanks again for all of that. As you said it couldn't agree more from our fresh experience. It's sustainable as they like to the buzzword of these days on all levels right on a physical level on the spiritual level. After Ethel's ethics as you said the the the gratification is not reading this. It's graciousness up against right lots of fees. That's basically what it is and you just told me before the show that it's the same for people working in Bishop Museum right. That's not to get don't get a paid a lot. So you do it for other reasons you do it for because you love it you have to and that's very very important again and it was also very encouraging for the female emerging you know managers hotel years because they saw a woman a power woman running this place you know and not being overpowered by male masculinity which we have unfortunately we're often that people who rise up to it with their elbows right and they suppress the female and push them somewhere and that was also very very very uplifting. Yeah and I'm very I want to say too Ethel told us she's been the general manager of that hotel since the 1960s. So that was an interesting and groundbreaking position for a woman to be in that long ago and I also want to say too she is physically a very small and slight person so she's running a hotel not through physical presence and not being threatening and not being allowed and not being able to push people around. She's obviously done an excellent job for all these years because that's why she's still there. So as you pointed out to to the female students in your class and I'm hoping they're seeing the same thing that we're talking about. Yes you can you can achieve these things even in the face sometimes of discrimination and you don't have to be a big tough person to have to intimidate people to get there. Yeah and then having said to the guys in the house this is not about reverse racism discrimination you know because it actually doesn't matter we just got to watch out that the ones who are more vulnerable in society they'll get protected more but otherwise it's really not a question of gender nor skin color nor anything right. We're all one species and that gets us then to the guys that we want to talk about and one of them is Richard Lowe who we also have been currently you know seeing that is his pump of that pumps you know the the liquid through his through his system you know needed some needed some rest and needed some repair and we're very happy when we please Michael when he can zoom in at the top left we he now got himself back from restoring that system which was in Queens and yesterday we got him back into what's the place called at least originally. Oh it's in the I believe it's in the area of Hukini Hospital Hukini Hospital started in the early 1900s interesting as the Japanese Hospital and then it changed its name during World War two and it does not for serve just Japanese people but it's turned into a whole medical complex in one and where there are a variety of things that they take care of so I believe that's where he is now in rehab in that Hukini Hospital complex and we're looking on to this really is happening for a reason that this is actually a show that gets us to other next friend run Lindgren in a second here because we named many shows after that their show quoted here at the top in the middle happenings for reasons that was volume nine a concluding volume right we're looking really looking for alternative models in the future because all these things you know rehab you said this is a term that's associated with a current kind of system that is more corporate to facilitate things and there's a lot of driven as money is the greediness that kind of runs it so let's say you know rich is not in rehab but in re enriching right rich re enriches himself in this place for hopefully only a few more days and then he's ready for up and running with us again bunded first and foremost taking him around and keeping him involved he's always in the reviews that you and I are in so we need him back for that and and that's that's that's basically the way to do but architecture again needs to support that so here you know in that new place where he is his daughter made sure he got the bed that was close to the to the window he has a window and he has a view of the mountains and there's a tree in front which he's very happy but he was right he's so saying is that window operable and it was not and again many of the rooms are basically you know having no view or facing the wrong direction while this is up the hill so you could make it like our favorite you know olympics 72 and Munich the terrorist housing you could make this so every every room has a view and and also has sliding doors and you have a look I mean just copy cat that usually a term we don't like to use but just like be inspired and use the terminology and and you go actually Rento Piano the great you know these stark attack who we like the most because he's the least stubborn and the most sensitive on many a level his Rento Piano workshop that's how his office is called is actually like that it's on a hillside and just following the hillside so it's sloping down and stepping down why don't you make a hospital like that and the top left picture just says I mean rich is actually looking at what his life was a part of his life because he was a master planner in the best sense of the word for victory awards so the whole government center is a result of that and by waiting for the limousine to transfer him from this facility to the other one we had time to chat about it and we somehow ran across the Frank Fawzi government building and and the other people in the discussion were not quite sure which one that is and you explained in the most beautiful way where there's utmost expertise is that's what we as the planners for that area basically made sure the Capulani Boulevard is not continuing and cutting this apart we diverted it to basically make sure it becomes a part right and the buildings are equally the capital and the Frank Fawzi buildings are nestled in that part in that kind of Kevin Lynch who is the one of the main protagonist in this area here and rich particularly blossoms again re enriched himself in this space here because he was probably 10 times saying is this beautiful this greenery that's moving in front of the the man-made you know mountains there the downtown area this really got got him going again and if this would have been operable obviously you know even even more so really you know the elements are important at any kind of age but it seems like in in very young age you know where even the medical world is honest about it and created this term of nature deep previation syndrome this is what happens to a lot of the kids teenagers these days who are only on their devices and their kind of behavior shows that there are not enough out in the woods and the same as that the the when the comfortable circle at your sort of most golden era when you when when you age that you also as as they keep saying you know they want this connection to the environment well now the environment that gets us to run can also be you know it's it's it depends and rich who is a big endorser of our visions for the future of alternative systems as primitive at three as we see in the top middle choke what which we discussed with Ron and many and riches is supported but he says Martin remember I get cold so we said yes within we make sure you're not cold and another element to shelter yourself from which is great because it's the source of life that is water but also as they say too much of everything is too much that gets us to our friend from Lincoln that I was so happy I couldn't tell you and I told you that you know we all also have our senior moments sometimes we forget things you had one on on Sunday where I try to tell you which date was when we're supposed to meet with the students and in return you know run because he hadn't picked up the phone for too long many months or it feels like a year on Sunday he picked up the phone he's just as energetic as we remember him as he always was and kindly you know and lucky us keep sending us emails that he does you know hopeful that that is still is but he was on the phone and he was you know it was so enthusiastic that he says yes Martin because we're going to move on with a class going to be the car on Monday next Monday and then it's going to be his colleague for Lonnie at some points soon after and he said yes I'm going to be with you guys I'm going to be make it easy and not on zoom but on the phone and then Martin brings the Bose booster box you know the speaker and we going to have it with us and that was great we had and all the details he remembered about his Holly Colani like four inches or centimeters you know having to widen the rooms after it went from the wire house or clap ownership clap I had never heard before and he himself said Martin you make this all pour out of my head all of a sudden like you know a fountain and and he and so we said yeah keep going share this with us and before we were hanging up he said well wish me luck that the the weather that's supposed to come through which is called an atmospheric river is not going to be as extreme as they forecast that oh well on the right is immediately after Monday's afternoon architecture class I checked the news and I saw that and ever since I was not able to get him back on the phone so Ron hopefully you are safe but again the news said you know there were no no one seriously heard no fatalities and you know property being heard we also hopeful why is that with his house well Ron has been living in a very interesting house it's a duplex and it's very similar in construction style to the work that he worked on with his boss or his boss and no one's worth created starting in the 1950s primarily in California and so the house the house that Ron lives in is very much like the stuff that he worked on during his careers in architect so obviously it fits very beautifully for what he wants well as a duplex he owned his half of it and it was something that was always worrisome to him as he was getting older as to how he was going to be able to afford to take care of this and it was something that was really causing him some mental trauma well fortunately the other tenant has now bought the full building and is letting him live in his half of the duplex and so now as you are saying in his golden years he has removed the worry of upkeep and monetary requirements has been removed and he's now looking at life a lot more happily and with a lot more relaxation and so we are hoping we're going to be getting him back on some of our shows here to again talk about his experiences as an architect as a designer and particularly on the buildings that he worked on that are located here primarily the Holly Kulani which was one of his biggest projects I'm sure that he was in charge of the redevelopment of the Holly Kulani and how it was turned into the complex that it is today from the low-rise original Holly Kulani from the 1930s. Yeah and that being said analyzing that as research for aging and agility you know we all talk including Bandit that everything again happens for a reason it's happening on all levels you know back at home we have Suzanne with her bonus father Stefan who is our last urban farmer who is currently in exactly the parallel situation half around the world you know he had heart issues the pump and now he's waiting for rehab and when we you know visited him over over the holidays he was in his hermetic and closed room and he says I want to feel the breeze again I want to be out there with my plants well in temperate that's obviously more challenging because now we have winter and nothing is green outside but he wants to be outside so this seems to be really a clue not locked people up but actually you know have them be out and about and and and all of the you know the various ways and maybe the whole kind of you know Western ownership that is so foreign to your Hawaiian culture disorder right just seems to prove wrong continue to prove wrong and we call it it sometimes causes the terror of here tropical territorialization and run himself had you know self diagnosed analyzed himself and say you know maybe the reason I was told down because I was how rich and money poor and I had all these worries about what's going to happen how do I inherit this when I'm not anymore and he seems really he says he feels relieved from that because now it's the responsibility of you know it's all taken care of and and the landlord takes care of things so hopefully if there's some water damage now you know then just the landlord just not as fixes and you don't have to worry about Ron well selfishly speaking yes you're going to be with us but that's not you know selfish of us because it's you know we want to share with all you our audience because Ron has always been awesome and will be awesome so we get we get them all back because we we need you guys and we need maybe then to you know we all together I need to research alternative modes and it gets us to the next slide for the remaining seven minutes because the project that we see at the top left there which we've been talking a lot about is the other person that we would have loved to have with us still but he left at least you know the physical earth and that is Steve out Steve out was by the way best friends with rich they were partners and crimes for all everything that that rich was looking out of the window is the area of of his work together with Steve and there's a show that we called Ward Wonder World and it shows you if we would have let them or they would have let them do that Haka Haka would be paradise and not that sort of terror of territorialization which it is today which we allow ourselves to stay after many careful consideration of 320 and plus soon show so that is something so this building is is exciting us because you know when we asked you know we really tried hard you and I had to get Steve out but he was so relaxed and he said I'm good and you guys are on your own so all the shows we had to do on our own but bunded got him out right and got him on on on a great interview for his boundaries changing boundaries website of the stand gallery and and when we said you know for the architectural tour guide we're writing together with Don Hibbard and Bill Chapman we said can we categorize him as the hippie and I was asking wouldn't it would then got him to know the best and he said this is exactly how he categorized himself so this building here is the is the Davies Pacific you know center that is currently going under a repurposing from former office who now residences well you know why this might sound the right direction because we have a housing housing crisis. We had actually Danny Chang send us his newsletter. The second thing he quotes is you know the governor Green again saying we need you know more affordable housing. Well Steve if Steve would be around I'm pretty sure he would do this with us this this one floor demonstrating alternative kind of a neo indigenous way of dwelling versus what's currently happening which is gets basically subdivided into the same old one two three bedrooms and studios starting at half of a million dollar. So we end up with once again you know the terror of tropical territorialization enslaving people with mortgages and there is no Linnae's while he did you know he designed it as a as one Linnae this is an exoskeleton here that if you take that glass often replaced it you know with glass jealousy or other screens you get to breeze through and it has a core that's structural and the facade the concrete as we like to call it tropical brutalist facade is actually load bearing but also shading at the same time. So that's what we're saying you know thieves one of the floors of that one would be ideal to demonstrate and try you know to experiment these practices and we would get you know run in and we would get rich in and we have to keep them warm. Yes. So we're going to cook to we're going to come up with to do whenever it's too cold for them they can be in there. But otherwise we're not going to again and cage them enslave them in many ways and again in units that make them make them lonely right. I mean there's in my building here you know there have been people found dead while they were dead for weeks because they were alone and no one knew them and after while they said well there was sort of someone and in fact people said it smells kind of goofy on the corridor in the hallway. Well that was them basically decomposing already and that is so sad right on all level. If you have people around and that's where we're throwing out this terminology of co-op which is cooperative versus core which is corporate is actually really a trend that sounds like OK where are you guys going and we used to stay commune that one got hijacked by politics and ideologies long time ago and people say oh commune is no we don't want so it's not anything like that. In Europe there's a lot of developments Suzanne just our exoticism experts send us another development we've been reporting on one in Munich a while ago that we got excited about and there's another one is more and more coming up where people just get together and do it and simplify things and that is the way to get it actually affordable to keep it affordable on its daughter was having the great idea she said you know hospitals are really in high demand here where young people you know can live and they don't just like you work in the museum not for the money young people they don't they couldn't care less for two bedrooms and high-end finishes and kitchen and whatnot right they can actually do the call right the cooperative shared facilities as the Hanuman Noah for example where I was lucky to stay during my first week here that does that I am pay you know all you've got the communal kitchens you've got the communal bathrooms and it's 25 bucks per night which makes it $750 per month how does that sound affordable versus 500,000 and up for the needed units they put in there and I'm gonna we're almost you know this I was taught as you said we continue to learn and it goes both in all the directions I learned this from Bargav who comes to us from India and he said Martin I found out that actually office space is cheaper than residential space so illegally some people actually rent an office space and they live in there as a cooperative so you know you're destroying this here now under the oh we're making more housing it's good but what drives this it's most likely again reading us versus credit oh well the only thing I can say that to add to that is I believe the entire daily specific center would probably be shifting over to residential but I was told yesterday there are some long-term tenants who have long-term leases who are commercial tenants who cannot be moved out therefore they're not doing the entire pervert conversion of the building as presumably they would be for economic reasons. Yeah yeah and the architectural studio we have going on oh they're basically ask you if you could come back and be in a review that would ideally be Monday but maybe it has to be Wednesday so we got to talk about it then anyways we're all you know picking this up and digesting this and thinking about again more you know promising models for the future that we can learn from the world that are going on and this is again the corporate thing versus the corporate. So the corporate so the cooperative versus the corporate on greater one oh one little oh makes a lot of a difference right anyways we will continue with that next week hopefully have you back and have you run back on Monday for the kahala if you have time to still join us too because we've all been there together and until then obviously after this talk no surprise please stay gratitude and no verses the greedy grumpy bye bye


First, you do both the front feet to put it away the arrow. So, I kind of climb on this. How do I come as Elvid for her? Apply it for me. So, you spread it, run. Have you played at all yet? Yeah. Okay. Great. Oh, it makes my job easier. Chop and shoot. Oh no! I didn't jump. Okay. So, that's what we showed you last year. Move your head slightly to the right. So, it's not that far. I don't remember how to throw it. Okay, I don't need all the stuff. You're at 10 minutes. I know, I should have jumped. You're at 10 minutes. I don't know. Let's crawl this one. Rodney, you're at about the 10 minute mark. You're at about the 10 minute mark. That's another nice thing about having somebody actually recording. Nice tap the gamepad again. I am tapping the gamepad. Oh jeez. Why won't it subtract? That's the one they haven't had. Why won't it subtract? There it goes. I had that too. Yeah. I'm going to slow climb it up, I guess. I totally shouldn't have done that. It's not much worse to have it up yet, because I didn't do the jump. No, I can't. Yeah. One more. At least it might have been out of range, I don't know. But you got 12 minutes. Oh, that's right. I don't even know what I'm looking for right now. I'm going to get this beat. Both 2 minutes left. And we're going to play again, too. I won't fight Talus. Yeah, yeah. We'll find the shrine ore by the... what should we call it? We're going to put him ice cream. Oh nice. That's how you get the toast. Yeah, that would be how you get that chestnut. So before you jump, you have to go right by the log. You already have it up. You just start on it. And it is... So there are multiple things you can do. Like see if it's all right for an item. Your first bow will automatically do it up. But in addition to that, such as other bows and arrows, other swords, you'll have to... That's where you do that. You'll have to get away and get around some combat. I think it's the right step to switch through. Now here we have a couple of arrows. I think it's so true. You can actually set it up to... So it looks like it only came with the white. Yep. So we're going to torture the demo. The second one... Oh, I bet you are. This is another thing about campfires. This will change the time of day. The game moves and... I don't know. What are you doing up there? Oh, I can't do it off of that. Can I build one on seconds? What? About 15 seconds. I don't know how to beat that one. That was when I haven't...