Welcome to Mind Pump. In this episode, we answer people's fitness and health questions. It's our Qua episode. Real people. And at the beginning of the episode, we talk about current events, our lives. Oftentimes, we mention our sponsors. Here's what went on in this awesome episode of Mind Pump. We start out by talking about the XFL. This is a new professional football league. We'll be starting right after the Super Bowl. Talk about whether or not we think it's going to succeed. Then we talk about old, fit, awesome-looking people. Jane Fonda, she looks phenomenal. 82 years old. She's on that show, Grace and Frankie. And then Justin brought up one of his older people crushes, Richard Simmons. He's doing pretty good too. Then we talked about whether or not you communicate to impress or to influence what each one of them means. And that reminded us of fitness and nutrition certifications and how some of them seem to just give you lots of information, which is great. You'll sound impressive. Look what I did. But they don't really teach you how to influence your clients. Now, one of our favorite certifications that does help you influence, learn actually how to influence your clients, is NCI. The NCI certifications are phenomenal. And we work with them.  If you're a trainer or if you're interested in learning more about yourself through learning through nutrition, go to ncicertifications.com forward slash mine pump. Mine pump listeners get the thyroid masterclass absolutely free. This is a certification that normally costs $600. We worked out a deal where if you listen to mine pump, you get that certification for free. Go check that out. You're welcome. Then Adam talks about how he almost got in a fight with an old guy. I bet he would have won. I think he would have won. Old fights. We talk about Gwyneth Paltrow's candle.  That's kind of crazy. We talk about sex after kids and how it doesn't exist anymore. Poor Adam. I talked about Neil Pert, the drummer from Rush who recently passed away. What a badass. Actually one of my idols. I talk about how I ate lots of wings over the weekend because well, you know, because wings are delicious. And that reminded us that one of our sponsored butcher box, which is a company that takes grass fed healthy meats, delivers them to your door. Well, they have an amazing promotion right now. If you sign up with butcher box, you get wings for life. So in other words, if you sign up now, you get three pounds of chicken wings in every single box for the life of your subscription. Plus, you get the mine pump $20 off your first box discount with the mine pump code. All you got to do is go to butcherbox.com forward slash mine just in time for that Superbowl party. Then I talk about how Tesla is hitting new highs in the stock market.  And finally, wizardry. I talk about the low calorie context, how a lot of foods are okay when your calories are low. Then we got into answering the questions. The first question was, are squats and lunges bad for your knees? So we talk all about squats and lunges, and we dispel the myth that they're both bad for the knees. The next question, this person wants to know if squatting on a Smith machine is beneficial. So a Smith machine is where a barbell is stuck on a track. You can do lots of exercise on it. Is it still good? Or should I stick to the free weights? The next question, apart from hand position, this person wants to know what the setups and executions are of the close grip bench press. Now the close grip bench press, one of the best exercises for your triceps. So if you want to try this one out, that exercise out, listen to this part of the episode because we describe how you should do it the right way. And the final question, this person wants to know all about net carbs. So if you're a low carb dieter, you may have noticed on your low carb products that rather than listing the total carbs, they list the net carbs. Is it wizardry? Is it baloney? Or is it good? Should you pay attention to that? Tom Fullery.  Now HIT is an acronym. It stands for high intensity interval training. Now this style of training, when done properly, that's real important. You got to do it the right way. This style of training is the most effective for short term fat loss. So if you want to burn a lot more body fat in a shorter period of time, you want to follow a program that utilizes high intensity interval training. But you want to do it the right way. If you do it the wrong way, not only is it not effective, but you'll probably hurt yourself. So we created a program that puts it together the right way. When you follow MAPS HIT, you log on, you've got your exercise demos, you know exactly what to do, what the exercises are, you know what level you're at, and you follow the program based on your current level. Very popular program. Again, it's 50% off. Here's how you get the discount. Go to mapshit.com. That's M-A-P-S-H-I-I-T dot com and use the code HIT50, H-I-I-T-5-0, no space for that discount. And it's t-shirt time.  You know it's my favorite time of the week. We have four winners for iTunes, three winners for Facebook. The iTunes winners are Double D, Cardoza Teo, Aaron Miller, Tina Lee 426 for Facebook, Aaron Phelps, Key Donnero, Shelby Colf. All of you are winners. Send the name I just read to iTunes at MIME.com. Include your shirt size, your shipping address, and we'll get that shirt right out to you. What's rock? Doug, we got the, did you turn on the red light? Turn on the red light, Doug. No, no, no, no. Turn on the red light. Look, I let him on the mic one time. Doug Ig! No, no, no. Go ahead, though. You don't want to. You don't want to. You don't want to. You don't want to. You don't want to. You don't want to. It's a great song. Yeah. It's all about- Those days are over. Is that, uh, that's what's his name? It's, uh, Sting. Oh, it's, here comes, it's Stung. Stung? Stung. He's alive still. Sting? Like, to Sting. Does he tour? Yeah. Uh, yeah. He's doing like a, uh, a Broadway show. He's in Vegas now. The only reason I know that, cause I just went to one, like in San Francisco. You went to Sting's Broadway show? Not his. Not his. A different Broadway show? Yeah. What did you watch? Yeah. I watched, uh, I totally forget the name of it right now. Hamilton. Yeah. Uh, Hamilton's supposed to be good. It was, it was really good. Was it? Yeah. It was, it was very good.  I'm not a theater guy. Yeah. Like, I'm not, I don't know why you're not. I would assume you are. You love performance. You love performing. Yeah. If it's really good, I guess that's, that's probably it. You know, if it's, if it's like cheesy and the whole things all campy, I'm not into it.  You know, you know what show you would like? Uh, Les Miserables. Yeah. I've seen it. Oh, you have? Yeah. Powerful. It is. Such brilliant writing. Yeah. I love shows, man. I love going to shows because. Yeah, I know. Uh, because they, the, cause, cause sports are an industry, cause sports are uninteresting to you. Uh, no, sports are cool. They can play off weekend.  I don't watch shows for hours every Monday, Adam or Sunday. Whatever.  Huh? You get a pass when you have a newborn, bro. To watch sports all day. To watch anything all day. Oh yeah. I'll watch something all day. That's all you get to do. You know what I'm saying? I won't watch shows all day. I'm so excited. I could like start to kind of read to him right now. Like you can't even read to the kid like three months ago. So you just put them on the couch. Yeah. Just football day. Football day, dad. I'll watch the baby. Yeah. Kind of how it gets down right now. It is like so helpful. Only on Sunday. Niners. Woo. Wow, dude. Yes. Yeah. No, it's a, I'm excited for him, dude.  I may watch the Super Bowl this time if they're there. No. Yeah, I probably will. So let's have a party. To continue that conversation. So XFL is February 8th. I think the Super Bowl is like the second or the fourth that weekend. Perfect. So they pick up on the 8th. So they like spring ball like right when you have that void where it's like the worst really sports. Yes. Well, that's their best chance. Totally. You know what I'm saying? No, I love that. I'll give it a go. I was just going to say, do you guys think you'll make time to watch it? Oh, I'll definitely at least watch a little bit to see if it's somewhat entertaining. Yeah. What it might, it may play out. Okay. So like it's really, if you don't make the NFL like it's really common, you go up to Canada or you go overseas and you play a Europe ball like so it may end up replacing that right or arena ball. Right. So those are kind of the three things that you go do if you don't make the NFL. That was kind of the thing with arena ball that annoyed me was just how different the rules and the way the game was played was, you know. Yeah. Very few guys. Weird. Very few guys come out of arena football and make the transition to NFL. Does anybody watch arena football? Sure. On TV? Probably live, not on TV. Oh, I would imagine. Yeah, I don't even know if it's broadcast. I mean, I'm sure now with everything streaming. Because XFL is mainstream. Aren't they trying to broadcast at mainstream? Yeah, they're trying. Yeah. There's lots of money going into it. A ton of money. Is it McMahon still? Yeah. Again, huh? Yeah, yeah. He's got so much money. He doesn't know what to do.  Is he a billionaire? He's looking for projects. That's a good question. Maybe Doug can Google that. I'm sure he's a billionaire. He's got to be. Did I ever tell you guys about the time I saw him? And you know what? What goals? What constitutes a millionaire billionaire? Is it your net worth or your income every year? Net worth. It's net worth. Not how you're bringing home. No. No, it's net worth. Because it's because... It's not that hard to be a millionaire or, I mean, billionaire is still hard, right? But to have, oh, there he is. Look at 2.5. Yeah, he's a billionaire. Oh, yeah. Yeah, it's net worth, see? Because very, very... Okay, so if you look at all the millionaires, quote unquote millionaires, there's a lot of accidental millionaires in the Bay Area. You know, old people who bought their homes. Right, right. San Jose, you know, 30 years ago. That's why I meant by that. Yeah, yeah, yep. And you're considered a millionaire then. You are. You are. A very small percentage of people, smaller, much smaller, of people who are millionaires and net worth actually earn a million dollars or more a year. That's a real small percentage. And then people who earn a billion dollars a year, that's a very small percentage. I mean, I don't even think, you're probably looking at like a few people who actually earn billion dollars a year. Oh, yeah. You know what I'm saying? Yeah, yeah, I know. I told you guys, did I ever tell you when I saw Vince McMahon at Gold's lifting? Yeah, well, how'd that happen? I was, I mean, I was just working out and... He's a big boy, right?  He's older. And so he lifts weight. You guys ever see an old school, like bodybuilder who's probably in their... Like you ever seen a bodybuilder in their 70s lift weights? You know what I'm talking about? Yeah. It's light, it's focused. They're just trying to get a pump.  Yeah, it's just they're trying to get a pump. That's kind of how he worked out. Like you could tell he's trained like a bodybuilder. How long ago was that? This was a couple of years ago, maybe. Is he in his 70s? Is that where he's at now? Vince McMahon is... I would think so. Yeah, he's got to be at least. Dude, you know who looks phenomenal? Who looks amazing for their age? Jane Fonda. Oh yeah. Oh my God. You're just now starting to watch that show or something? Grace and Frankie? Yeah. Great show, by the way. Yeah, Katrina loves that show. Yeah, do you watch it? Yeah, I've seen it. It's one of the shows that she plays when I'm like kind of doing something else if I'm working on the computer. Oh, it's hilarious. So, and I like it because I can hear it and it's got its comedy, right? So, Vince is 74. Yeah, she's the queen of the in-home workout. Well, so Jane Fonda in the movie plays a 70-year-old and she looks phenomenal for a 70-year-old. In reality, she's 82 years old.  Yeah, we can't make you 80. Nobody will connect with you. Yeah, so I was taught she's 82 years old, see that? 1937. Wow, look at her, too, dude. Wow, wow. So, I was talking to, because Jessica started watching the show and she's like, so you know what the premise is about the show, Justin? I don't know anything. Okay, so I'll tell you the premise. It's like two couples, they're friends. The wives are very different, kind of don't like each other, but whatever, the husbands are business partners, have been partners for years. They've all been married for over 40 years. When they retire, the husbands come to the wives and say, hey, we got news for you, we're gonna leave you because we're marrying each other. So, the men actually... Oh, wow. Yeah, and so, but it's this really well-written show. It's great. But anyway, I'm watching it with Jessica and, you know, I'm telling them like, man, Jane Fonda looks phenomenal and I'm like, you have no idea. I said, she's older than she plays in this show. She's like, no way. So, I looked it up and I said, look at how she moves. Look at her posture. Look at her mobility. She just never stopped, right? That's it. She's a fitness icon for decades. She was probably the biggest at-home fitness video, you know, selling person of all time. She's always been into nutrition. She's also been crazy. Meanwhile, where is Richard Simmons? Yeah. Okay. He's actually pretty good. I want to start the campaign all over again for him. Is he still MIA? No. Is he back? He's not... I haven't seen him anywhere. He's MIA. He was gone for a while. Like, people were worried about him. Dude, that guy made... Do you guys know how he made his first, like, millions? No. Do you guys remember his first product? Well, I just remember that, like... Yeah, he just did like some, like, fat, like... What was it like, burn the fat? Like, I forget what the name of the title of the video was. So, he made something called Deal-a-Meal. Oh, yeah, that's right. It was called Deal-a-Meal. Actually brilliant. And what it was was... Sweating to the oldies. That was what I was thinking of. That's later. Later on, he made fitness videos. Yeah, that's his videos, yeah. And he crushed with those. Yeah. But the way he started was with something called Deal-a-Meal. I think it was called Deal-a-Meal, if I'm not mistaken, Doug can look it up. And it were these cards that after you ate something from a portion that you were supposed to or whatever, you got the card and moved it over. So, basically, it was a very easy food tracking system. I did not know that. And he did very well with it. And then, of course, his advertising was phenomenal because he was a former obese person. Yeah. So, his commercials were him crying with, like, really obese people and being empathetic and whatever. Yeah, he's, like, hugging everybody. Oh, there it is. Deal-a-Meal. Look at that. And then being extra happy. You could still buy it. Yeah. Yeah, wow. What does it sell for? $120. Oh, wow.  Get one of those. You guys want to know why? We should get one of those. Because I loved the infomercials for some reason when I was a kid. Yes. I loved them. Really. Did you guys like them? I mean, I would watch them. Yeah. I loved them. Yeah, I got sucked in. You know what's funny? I was watching an infomercial. I caught myself late at night. I saw, you know who I saw? Hunter. What do you mean? Hunter from OCR. Our boy? Yeah. Where did you see him? I mean, what? He's got a new product out there with like, I don't know, it was like a beach body kind of a thing where they do like a Tough Mudder, like wrapped version of a group class. Oh, wow. Yeah. So he has a full infomercial, like late night thing, and it kept repeating over and over. And I was like, no way. All right. Can I tell you something about it? Is this a secret, secret like wish? I would love to be on an infomercial. No. Yes, I would. Yes, I would. I don't think you can make any money. I know. I don't know if they do anything anymore.  But I would, maybe that's why I watched so many, you know, I liked doing sales and fitness, probably because I watched infomercials when I was a kid. Yeah. You know? So I was like, this is how you do it.  I wonder where they get paid for that. I think they convinced, it's the same idea, I think it's like they're getting you in magazines and stuff like convince all these young guys that are girls that, you know, it's amazing and you get to be famous because you're on TV. Bro, it's like a stepping stone, you know? It's like to acting and all that kind of stuff. I think they still make a lot of money. No, I don't. I think they do. No. I don't think they make as much as they used to. I'll ask Hunter. I'll ask George.  Hardly anything. Well, you remember George Foreman? That was back when, before Internet...  Yeah, he owned it. He owned, yeah, he owned the forming. Oh, you don't think he owned... I'm sorry, you don't think Hunter owns? I don't. Of course not. I don't. I wouldn't think so. Of course not. Tough Mudder is the real brand. When you're talking about like Richard Simmons who made a product, that's totally different. Yeah, they owned it. For sure different. Somebody like Hunter or what you see a lot of times, especially with fitness, I mean, I think 90 plus percent of all the fitness people you see on the infomercials, they're caught, the program, everything is bought.  So, yeah, I don't think he makes any money. Dude, speaking of fitness, so you know that book you sent or recommended to Jessica? Yeah. Was it Purpose Driven Life? Yes. Okay. There was a segment in there, and this, believe me, this goes back to fitness. There was a segment in there where he was talking about whether or not you're, when you're communicating to people, are you doing so with the intent to impress or are you doing so with the intent to influence? Very, very different things. And it made me think about the fitness space and how often trainers and fitness professionals and education, even educational companies, sometimes it sounds like they're just trying to impress their clients or impress the people around them by all the stuff they know and how smart they are, but they do such a terrible job of actually influencing people and getting people to, you know, to change how they are, you know what I'm saying? Or to adopt new behaviors. I thought about this. I thought, God, this applies to everything. Like anytime you have communication with your wife or your friends or you're at a party, are you trying to just impress, in which case you can kind of come off as pretentious, not effective, or are you truly trying to influence? What a completely different way of communicating. Well, that's a, John C. Maxwell says that all leadership is, is influenced, right?  If you're not, you're not a leader. Just think it's that simple. And it made me think about like the difference between like NCI and other online, like nutritional courses.  And we did all the homework. Yeah. And if, if you learn that as a trainer and you just learn tons of information, you're going to go back and probably impress your clients, but you're not going to have a very, you're not going to do a very good job influencing them because you haven't learned how to, how to really communicate things. How do you communicate that information, right? How do you influence people? That's why I like NCI, Well, that was one of the things that we connected with Jason, right? When we first met Jason a couple of years back was that, you know, it's, it's one thing, we meet a lot of smart people, right? But when you meet somebody who's really smart, they're comfortable with how smart they are and understanding nutrition and fitness. And then they care more about the application of it and how people receive it and teach it aside from like just coming off as, oh, I'm a smart guy. I know my information. And we always connect extra. I think we connect with those people and that was somebody, somebody like Jason, when we first met him, you could tell right away. And so it speaks into his programming and stuff that they've done over there at NCI. So it's a good job. Hey, did I hear you say this morning when you came in that you got in a confrontation or something? Did I hear you right? Yeah, no, edgy this morning. No, no, no, I was fine. It was this weekend. So I'm, I'm driving Katrina's car and we're, I'm over at the grocery store. You know, it's funny in, in California, maybe this is a state thing, a country thing. I don't know. But like when you go to like Europe, and I've heard this about New York, even though I've not been to New York, but like the horn is like a courtesy. Like you go to, if you go to your, anywhere in Europe and like people, you're right, you're right. It's like you're letting someone know I'm merging over. I'm close to you. And yeah, it's not as personal. Yeah. Everybody honks. Everywhere you go. Everybody honks. It's kind of like, like all the time it's just like, get letting you know I'm merging in or you almost got me there. We're totally, but in California, like you lay the horn. It's like, it's like the finger. It's like the finger. It really is. And I've never been that way. Maybe and maybe that's because I've been over there before and I'm like, Oh, that's a smart way to use it. Like just kind of letting people know, right?  And I don't, I don't think he saw that I moved into the spot behind him. And he's moving back pretty quick. And I see that he's not slowing up and he's getting closer and closer. And I just kind of hit the horn. I don't hit my car. Yeah, yeah.  No, we didn't. Swear to God, dude. Swear to God. You're eating a fisticuffs. Yeah. And I don't know if it's the older, older me or what like that. Like it doesn't even round me up.  Slowly roll my window down, lean my head on it. Oh, hey guy. And I said, hey, that was a courtesy honk guy. I said, you want me to get out though? No, yes, I did. And he looked at me and he just would be back in his car. Oh, yeah. It's like, come on guy. I couldn't believe he got out of his car over that. It was literally like one little honk. It was he was backing up towards my car. Old man or her car. No, he was only about maybe he, maybe he had 10 years on me. So we weren't that far off. So it's like 50. Yeah. That's like the cusp. That's that's right. When men, old men, you know, start that attitude. Grouchy. Yeah. Yeah. Like really, it's really like, yeah, you could tell he was like, and I wasn't, I wasn't even on that. Like there's times, trust me when I get angry driving, when people cut off, do this and I've had road rage before, but I wasn't even in that space. It was just, I backed up. I know I kind of, I moved into a spot pretty quick. This dude was backing up and, you know, you don't want to back, I don't want him to back into her car. Oh my God. He just reminded me of a story. You want to hear, you want to hear old, like old rage, old people rage. So in Italy, this was one of my cousins.  And there's different floors on the building and there's families that live on each floor and some people don't have air conditioning. And so windows are open and it's loud and whatever. And I guess this lady who lived like across the street from one of my cousins, and this is my cousin, keep in mind was 70. Okay. And the lady that I'm talking about was also in her 70s. And I guess this lady was across the street was fighting with her husband and yelling and yelling and the windows are all open. It's not, it's nighttime, you know, so everybody hears everything.    So my, her husband sold fruit in these, they're these like trucks with three wheels.  So it's, it's a lambretta. It's called right.  And then yes, and then got out.  No, this is the truth. No, this happened like 15 years ago. So they, they ran, they rammed into each other's garages. Then they went out down and they started fighting and the husbands had to pull them off of each other.  Oh my God, it's hilarious. The police shows up and everybody just thought it was so funny that they did that. And their neighbors, they live across the street from each other. See, I gotta get them pulled so they could like joust. In Texas, it's okay, right? Right? What do you mean? Yeah, Texas has got that new law, right? Where you can, it has to be mutual. That's mutual.   That's even, that's as even as it gets. Yeah, that's as even as it gets right there.  Yeah, no one's going to jail. Okay, end of story. We're all good.  I was going to bring this up, dude. Yeah, I saw the same exact thing. So Goop is her company, right?   Yeah, exactly. Like, anyways, like lots of that stuff. And so, I guess like she's selling the candle and sold out sold out. Can you guess what the smell of it was? Yeah, the type of smell? Yeah, because she's came out with a candle with a specific scent. Okay, that's sold out. What? What was that? Icebreaker. It's a vagina. Stupid. It is not. Yes, it is vagina. You lie to me right now. No, we're not lying. Is it true story? Yeah, Google it, Doug, show Adam the craziness. First of all, she sold the candle. That smells like her. Accurate. And it's what's it titled? What's it called? Second of all, can be called my vagina. Is it a vagina on a good day? Candle says after running, the selling vagina sell scented candle and it's already sold out. Yeah, I want to see what the name of this good point, Adam, like, what is it called? Yeah, what do you call it? Is it sparkly? Like, it's a 75 questions I have. It's a $75 candle. Yeah, that smells like it's sold out. So what's funny is, so I was paying attention to this right in like I was following this guy. I think his name's Adam Ray as a comedian.  Sell out. He'll probably sell out. So the rock like responded. And now they're like both talking with each other, trying to see if they can make this work. Like, like sell a candle that smells like the rocks balls. Wait a minute. Wait a minute. Is that real right there? Doug, the, wait, hold on. It's said there that the name of the candle, is that a picture of it, Doug? Yes, it says this smells like my vagina. Oh my God. Well, you know, I've always thought about this, right? It's probably, you've always thought about this. No, no, no, I've always thought about, I've said this before, like as a celebrity, if you like, especially like, okay, think of the rock, think of, and you know that you can make molds of your own dick, right? All right.  Chocolate buttholes. Two. Well, just random chocolate buttholes is different though. I mean, if it's a celebrity's chocolate, if it's a celebrity, no, no, good point. Yeah. If it's something like that, but I think like that would just, you would make so much money. Well, it's, it's okay.  What? Yeah. There was this one Instagram celebrity or YouTube celebrity girl. We need to get more creative. And she sold, we're not that big bro. We talked to marketing team. Yeah. We're not the, we'll maybe sell one. Stupid. Yeah. Look right there. Oh, Belle DeFine, she sold her bathwater for $30 a jar.  So what kind of people, let's think of it.  I would. Can't why? Yeah. I would just the novelty of purely out of curiosity.  Purely out of curiosity. Yes. I mean, at least the formulation, at least one time. Would I be, would I be a repeat customer? Yeah. I don't know. Be at somebody's house that's burning it. But I'm just curious to like, how do you do that? And what, would I like it? Like, would it be when I light it up and like, this is really nice. Or could I light it with my mom's over and family's over and then like be like, what is that smell? Yeah. Yeah. That smells familiar. Thanksgiving. It'd be a hilarious joke, right? It's very vagina-y in here. Yeah. What's her next range? Grandpa's hella happy all day. Yeah. God, Sunday's house smells amazing.  You know what I mean? Like girl comes home and she's like, Oh yeah.  Oh, it's the candle. Yeah. That didn't bang. There was no chicks in there. Dude, no, no, no, no. That's- I have vagina candle. You know? Yeah. That's not other- What's the second candle going to be that she's going to put out? Her poop? Well, Her fart? I mean- I didn't even know this was that. I could, I can't- I thought you guys were pulling my leg. That's- I think that's going too far, Sal.  Okay, whatever, fine. Let's go, let's take a little, let's take a backwards journey for a second. How did she make that? Yeah. Well, that's what I mean, like the formulation process. Look at the ingredients though. What are the ingredients? It's geranium, citrus seed, bergamot, and cedar. And cedar.  I'm sure unless that's what she puts on it. Yeah.  So it's cedar. Okay, so it's like a total spoof then. It's not really, it's just a normal candle and she puts it- It's a normal candle. She's just trolling.  Are you kidding me? Okay, so if it did smell, I was going to say, because the process might have been funny, what does she have like? Right. She has like scientists, smell scientists come. Like bacteria cultures. Analyze her, they do the thing, and they come back, they compare the two. Yeah. Oh, it's the wrong day, come tomorrow, because today it's a different smell, I mean. What, what, what a brilliant, brilliant marketing scheme though. Yeah, well she- I mean look at all the, I'm sure we're not the only ones viral, yeah.  It's terrible. And I tell you, her health advice is- Can we go through some of her claims? She's claimed so many like wacky things. Yeah, borderline crazy, and sometimes dangerous, usually just useless information that doesn't really have any, any value. Yeah. Usually. Wow. Anyway. This guy's- Wow. We know Adam will buy one. Buy? Yeah. Well now I wouldn't though, because now it's like- It's just a regular candle. Oh, hold on a sec. You wouldn't buy it because it doesn't smell like her vagina. Yeah. I mean real talk. Adam would get a refund? Yeah, yeah. I want my money.  This smells like my grandma's house. Yeah.     You find it like, oh my God, this is what it smells like. Yeah, then it ruins it for you for every other girl, but it doesn't smell like that. It smells nothing like that. Man.  That candle that my dad, Adam had. Anyways.  That's a loaded statement right there. Hey, whatever. I'll take it as a compliment. No, no, I saw questions around you, trying for a baby and all that stuff like that. And, you know, it got me thinking. I thought, you know, I wanted to sell. Are you sure you want to have a kid, dude? Am I sure? Yeah. Are you sure? Yes, dude. That is not a decision that I make. Did you? I mean, I know it's been a long time since you have a kid. You guys should have a sleepover. Yeah, you should. No, I should. I have two kids. I went through it. I know. I don't know. I feel like you recently. I feel, yeah, I feel like you guys must forget. You know what I'm saying?  So to be fair, if you have, if they want to know the kid before their kid is like three years old, sorry, they're going to be like, I don't know. Yeah, probably not. Right. Yeah.  You'll never empty the jar or whatever. I don't think that's true. I think, I don't think the marriage thing has to do. I think it has to do with kids. Oh, for, Totally. I think the kid thing is what fucks that whole interrupter. That math. Of course. I'm like, no, I think if Katrina, just us, Katrina and I going down in the wedding, going down to chapel.  Who would not have slowed things down. The kid, 100%. Yeah, yeah. But the one positive side of what I'm finding, so sex is either, it's almost non-existent, but when it does happen, it's either awful or epic. Oh yeah, yeah. It's either built up like, ah, or, okay, we got to do this. Or it's like your timing thing, right?  We got five minutes here, you know what I'm saying? You can make that fun. I heard a noise. You can make that fun too. Fun is, no.  Fast one. Yeah, but even that can get ruined by a crying baby too early or whatever like that. Oh yeah. So that's terrible. That's instant killer. Yeah, no. Oh man. Epicness happens when like all the stars align and you're both not exhausted. He gets to bed early and on time and he's sleeping hard and you know he's out for at least four minimum hours and it's like, oh yeah, it's go time. You have to mentally be okay with it because it's just thinking. It doesn't change until later.  Yeah. But in the beginning because he's so needy. Yeah. You know what I mean? You have to tend to him so often that of course that's, you know, it's funny. You're the one that used to talk about you couldn't have. Oh no, I can't keep up with her. Oh yeah. It is funny how that shifts. That's definitely shifted the other way around. It's I do find myself chasing for it now. Same old story. Which I know. I know you warned me. You said, oh, I remember, bro. It'll never happen. Don't worry. Don't worry. It happens. Yeah. You don't want to listen to that wisdom. Yeah. You need immune to it. She talks.   Nobody tells you these things. You know what I'm saying? Nobody told me that. You didn't know that? No, I didn't know that. You thought they were going to be like before? You could do whatever you want? Yeah, pretty much. No. You know what I'm saying? I mean, you guys never warned me of that.  It's going to be full of milk, but you can't touch them. Nobody said that. She said that, bro. No, they're feedbacks now. Nobody said that to me. I swear to God, I'm going to write a book just to help for all these dudes that are thinking about having kids. Sex after kids. Yeah. Let me tell you, let me give you some information. Nobody shared the real deal. Number one, it's less. Yeah. Pretty much plays out that way every time. Yeah, but you got to do, this is the thing. When you have kids, it becomes spontaneous sex. Because here's the thing. I think couples, they develop this expectation that they're going to always be able to have lots of spontaneous sex. Because when you're a couple and you don't have kids, sex is almost never planned. It's always spontaneous. Like, we're in the mood. Oh my God, I'm horny. Whatever. We had a couple drinks.  It's going to have to be planned. And if you can't wrap your mind around that. Create events for it. Yeah. If you can't write your mind. It can't be too obvious. You have to. You have to plan it. That's what I've had to learn. It's literally like, I know couples who literally plan, you know, Friday nights. It's our time to be together. Yeah. And that's probably when we'll have sex, if we're going to have sex. Yeah. It's the only time that we... You start to get into theater. Yeah. What? Well, now, and now we're the nerdy parents too that do that, which I always thought was so annoying, but I'm now them. Like, you get it now when it happens to you where, you know, we're so amazed at like everything he does. Like... Do you find yourself telling people? Yeah. Oh, yeah, yeah. Oh, he's looking at me now. No, no, no. I mean, like really looking at me. You know what I'm saying? In my eyes.  Oh, he's reaching. He's reaching out for things, you know what I'm saying? Pee on. Yeah. Look at it. Look how he reckoned. He knows my voice now. You know, it's just...  Like when he does certain things? Of course.  Oh, totally. I think he might be brilliant. Of course. Of course you think your son is like so advanced. I mean, I'm already bragging about like, so he's premature, right?  Like he's like- He's lower. Yeah, he's lower. Because he started earlier. Yeah. And he just, he broke the hundred percentile for height like this last month, like he exposed. So he's been, every checkup he's been like- Word number one. 50% everything, he hits a hundred percent height now. I'm like, oh yes, honey, we have an MBA start. It's like, yeah, you catch yourself doing all that. I remember when my son was a baby, I think he was like five months old. He made this sound with his mouth, but it sounded like he said a word and I just wanted to believe so bad that he could talk. Like, oh yeah, he said, no, no, he said something. Like, yeah, it sounded like he just- Yo, Katrina does it already right now. He's calling daddy. I can tell.  I thought for sure, yeah, my kid could read like way early. Like, and he, because we drive by like trucks and it, you know, and he'd be like bread and he'd point at it. And it's just because he saw the picture of the bread. And it said like something bread.  I'm so nervous. That is crazy. Dude, did you guys, are you guys Rush fans? Big Rush fans? Yeah, of course. Tom Sawyer. Yeah, I mean, somewhat, but I greatest drummer all time. All time. One of the best. All time. I was, as a kid, the first time I heard Rush, I was I think 16 years old. And that was really around the time I started getting into classic rock. So at 16, I found, what is it? 1077 over here in the Bay Area, that station. Yeah. And I just, that's it. Classic rock became my favorite rock. It still is my favorite rock. And then I found Rush. And I absolutely loved Rush. Had no idea what the lyrics meant. I think a lot of people don't know what their lyrics mean because their lyrics, there's so many of them in their songs. You just like, like, pelt you with them. Yeah, but little did I know, later on I learned that Rush, and in particular Neil Pert, were so pro-individualism. They were very, if you listen to that, in fact, if you listen to the lyrics of some of their songs, like The Trees or the whole album, 21, I think it's what, was it 2112? That whole album was about individualism, which is like, you know, take care of yourself. It's kind of like libertarianism type of deal. Pretty interesting. He was this huge, free, freedom advocate, but he also happened to be one of the greatest drummers of all time. Didn't they get their big break from a radio station that the guy kind of went out and then just put a record on it. It was their record. They thought it was Led Zeppelin. Working Man. Yeah, Working Man just played, and it was a long song, right? Yeah, there was a, back in those days, DJs, they would put on a long song when they had to go to the bathroom because they couldn't pause or whatever. So he just saw the longest album he had there, which was Working Man, put it on, and then he started getting all these calls and everybody was like, what's the new album by Zeppelin? And he's like, it's not Zeppelin, it's Rush. But you know, Working Man was done before Neil Perk. He joined them a little bit later. Have you guys ever seen his solos on YouTube? No. Oh, dude. I don't know how someone's hands can move that way so fast. He just passed, right? Week two ago? He did. Cancer.  How old? 67. Wow, young. Yeah, young. But if you look up some of his solos on YouTube, it doesn't make sense how somebody can move shit that fast with that many drums going around them, knowing what to do, it's just... Yeah, that seems like a lost art. Like if you go to concerts, you just don't see like the solos, like the drum solos, the guitar solos.  It's because you have to have real talent. Yeah, you gotta have hardcore... Musicianship. Yeah, I don't think that exists as much, does it? No, I totally don't see it.  Dude, you know what I had this weekend that I haven't had for ever? That I forgot how amazing they are? Buffalo wings. Yeah. Yeah, dude. I just saw that meme for the guy who gets into bar fights still in like mid-40s or whatever, like Starter Kit. It's like a flexion shirt, buffalo wings, Bud Light, and something else that I don't remember. Yeah. It's just like a picture in that guy. Yeah, it's totally like the sports guy, right?  Haven't had him forever. We were eating dinner with my brother and my sister, and we were, you know, I'm trying to go Keto right now, just for the anti-inflammatory effects or whatever. So the warring appetizers, and the only thing that was like, that was okay was wings. Haven't had them forever.   No, dude, I like them spicy, bro. Yeah. They're so good. Speaking of wings, you know, Butcher Box, that's what their giveaway is this month. Wings? Yes. Wings, I think, is it Wings for Life, Doug? I don't even know. Look it up, is it like? Yeah, Wings for Life. Wings for Life? Yeah. Oh, wait, it says right there, three pounds of chicken wings in every box for the life of your subscription. Oh, that's a great promotion. So I got one for you because you just got introduced to the air fryer. Do your, do those wings in the air fryer. What? Fire. And spice them up, dude. What do you do? Just season them? Yeah, put them in. I don't do them. Katrina does them. Oh, okay. I'll ask her later. Yeah, yeah. Just ask me like that. Now, would you guys ever do, ever seen that show, Hot Ones? Yeah. I love that show, by the way. So it's super clever. They start out with like a really mild kind of a sauce and then they work their way up and meanwhile he's interviewing the person there and it's hilarious because you could just see, you know, this visceral reaction once they start getting up in the high heats. No, there's a place in San Jose, I think it's called Kliku. Yeah. And they have- Oh, by Santa Clara University. They have a challenge that if you can eat their wings, then you get, I don't remember what you get and my brother tried it and my brother has a crazy tolerance for spicy food and he said he had to sign a bunch of liability waivers and you know, on video had to, like say, I agreed to this or whatever and he ate two. Dude. He said it was so hot that you just touched the sauce to your lips and you fucking, that would wreck me for a couple of days. It's like, I don't know if it'd be worth it.  I don't know if I could keep going. No, I ate Indian food once like that. I went with my buddy, he was Indian and he went in the back and they had, they had Indian cooks and he started speaking to them in their language or whatever and he comes out and he's like, oh boy, it's gonna be good. You just wait. And he came out and the sauce was like paste.  Yeah, I can't handle that. And I got asthma. So I had to actually, no, I'm not bullshitting. I actually got asthma. I had to go home and use my inhaler. From all the spices? Yes. Wow.  That's crazy. Did you guys see Tesla on the ticker this morning? Oh, here we go. I know this guy. Who's not crushing right now? This is supposed to be a point. The stock market is like all time highs, everything bro. Tesla, not that impressive. Tesla, right as of the. It's a steroid bull. Recording of this podcast went up 41 points at 519 all time high. It's the highest share price it's ever had. I don't think it's worth that much. Do you watch the ticker that often? I look at it, you know I'm on that group thread with my cousins and all the other investors. So yeah, because they'll say something and then I'll go check. When I first started investing in stocks, I remember like crazy, right? Like you first put your couple bucks in there and it's like you're watching all the time. I stopped completely. Like if I make a decision that I'm gonna invest in something, I put it in it and then I'm like. Well, that's how you're gonna invest. Yeah, that's what I'm saying.  Neither do I. Yeah, so if I buy into something, it's because I believe in the company and I plan to be in it for a long time. And regardless of where it goes over the next 30 to 90 days, I'm not selling. So why, and so I have to train myself to like not watch.   That's what I do. I invest and I leave it. Now I have my ex-brother-in-law. He, just what he does basically for a living is he trades. That's how he makes most of his money. And he trades daily and he trades options. He says that's where the money is made. Options and futures. That's one of my best friends.  Way too, I'm very conservative, put it in there, leave it or whatever. But yeah, Tesla, there's no way. Dude, Tesla's worth way more than like GM, Ford, all those. $519 a share right now. Wow, whoa. Because they, I told you guys, I've said this already, Tesla does not trade like a traditional car company.  You know what I mean? It's all like promises and dreams. It's Elon. A little scary too. Speaking of promises and dreams, like have you seen this company that's coming out of DNA Nudge? So this company is basically like, you're going to the grocery store and you wear this arm band that actually like scans the product and tells you like a green or a red light or an orange light, like which one is best matched to your DNA profile. No way. Yeah, so your food? Yeah, you do like a cotton swab or whatever and then you send it off to this company and they kind of evaluate like what has the most beneficial type foods for you. They create this list and so you go in and you have like an app and all that, but like it's crazy like what they're promising with this thing. Stupid. I was getting into it. I'm like, okay, this is legit or like there's just so much with these startup companies that they have to kind of show that's just wizardry.   Number one, the science is far from the point where it can actually do that. How can you pinpoint that? It's far from because. Well, it's ever changing. That's why too. Other genes can express themselves differently. They can change depending on the environment and context. And not only that, but even if the genes were just stationary and stuck, we don't have enough information yet. Wow, look at that. To determine how it's gonna work. Here's a second reason. It looks like a lot of money behind this thing. Oh yeah. For sure. But again, the science isn't supported.  It completely takes out the most important part of nutrition, which is the psychological piece. So you could, the DNA thing can tell you all day long if it's good or bad, but if you don't like it or it's an enjoyment thing or you're stressed or anxious, you have different relationships to that food, you might as well, it's a total novelty. It sounds just like a Silicon Valley executive coming up with the idea for nutrition. It's like, here's how we'll solve this problem. I'll give you a good example. So it reminds me actually of something that I wanted to bring up is foods can be bad or good oftentimes, depending on the context of whether or not you're in a high calorie diet or a low calorie diet. So for example, saturated fat, lots of bad, press around it for a long time. In the context of a very high calorie diet, the odds that saturated fat is gonna be bad for you're far higher than if your calories were low. Same thing with sugar. This is what fuels the macro counters is that you actually have studies showing that a diet that's high in sugar but low in calories doesn't have nearly the negative effects than a high sugar, high calorie diet. Context makes a big difference. So a DNA tracking watch doesn't even take that into consideration. Total, yeah, the science does not support it at this point.  It's like, yeah. What happened to our buddy that was doing all that stuff? With Neutrino? Yeah. Yeah, I don't know. I haven't talked to him in a long time. I have to see how far along they are in their process. Because what they were, they were using multiple different. That was different. They were doing all kinds of stuff. I liked them because they were adding a lot of different platforms out there, like people that, like everything from HRV to like stool samples, like every different company, they were kind of like adding that in and aggregating PIs. They were aggregating all that information and then from there making it. Unless they were in one hub for your own personal hub. And they were using those glucose monitors, the real-time glucose monitors. That's very valuable information, you know? That's why I'm interested. You should reach out to him and spend a while so we can talk to him. Yeah, I'll hit him up. First question is from Jules Tealman. Are squats and lunges bad for your knees? That depends. Depends on, a lot of it depends on your form and your technique and your muscle activation and control and stability. And some of it depends on your knees. Now, for most people, this is based on my own experience. I'd love to hear you guys' input. I would say probably no joke, 90% of the time squats and lunges bothered a client's knees. It had to do with muscle imbalances, form, stability, control. One out of 10 times, it actually had to do with their knees themselves. That their knees had an issue or whatever. This is where the box squats came in and we talked about the other day.  Yeah, they're not had no hip involvement. Yeah, very little bit of the hip hinging back and so they feel all the stress in their knees. So yeah, no, of course, you take that ankle mobility to its end range of motion and then the stress runs right up into the patella and that's why they feel that. So that's where the box squat came out as a really good tool, not just for power lifters who are trying to increase their squat, but also for trainers trying to teach good mechanics to a client that feels squats in their knees. Also to that point, reverse lunges is what I teach for people that feel stress in their knees from lunging because when you lunge forward, the same thing happens. You take a step forward. Get that forward travel. Yeah, that forward travel, they have their weight traveling over the top of their knee then their knee goes over their toe and then again, it goes right to that in range of ankle mobility and then it feels like also and you feel the stress in the knee and you take somebody and you tell them to stand upright and then step back into a reverse lunge, you're going the opposite direction that causes that and then all of a sudden they have no pain in their knee. So it's not squatting or lunging is what causes you to have bad knees or you have bad knees because of those things or they're bad for your knees. It's that your mechanics are off and that we need to work on that. Even speaking to that 1% because I have had a client that like didn't have ligaments like you know, tore their ACL like was completely devoid of you know, stability in that direction.  Like it is to their benefit to still try to pursue like certain ranges of motion so they can have you know, an able lifestyle. Like and I think that this whole, you know, red taping over a lot of exercises like that is such bad information to then push on to the patients. Yeah, so you know, squats and so this was prevalent for a while. I don't know if you guys remember. No, I was guilty of this. But no, did you guys- I was guilty of avoiding lunges and squats to clients and be like, oh, that bothers my knees.  Yeah, that's what I was gonna say. It was not that long ago that it was actually a widespread myth that lunges and squats were bad for, you'd actually hear trainers say that. Now here's the deal. Bad squats and bad lunges are bad for your knees. They're also bad for your hips and ankles and back. Good squats and good lunges are not just not bad for your knees, they're amazing for your knees. If you want knees that'll last you for the rest of your life with good mobility, stability and strength, you know, with much, much lower risks of injury, do good squats and good lunges and do them forever. Well, because you train the muscles that are supporting those joints. Activating the muscles and getting them involved so it disperses the force. So it doesn't just stop there. Well, you get an example like, so I remember when I tore my MCL and ACL and the, when I was doing rehab, they're like so blown away on the stability that I still had in my knee. And they said like, that was due to all the muscle that I had built around. I had built so much muscle around my knees from, you know, training squats and all the major exercises that when I even had lost my ligaments that I was still very supported. And we know that the knee is like floating and it's mostly getting its support from those ligaments. You lose those ligaments and then you'd be all over the place. Unless you've done a really good job of building a lot of muscle around there to help support and aid that. Well, we need to get away from the notion that the joints of the body are like, like a machine that you would have. For example, if you look at your, your shocks on your car or you look at a joint on a door, the more you move it, the more it wears down and eventually over time. If you keep doing that, it'll degrade. The body isn't like that. The body adapts. It actually gets stronger through use. It, not only does it regenerate, but it adapts to become stronger. So if you want bad knees, what's, which one would cause worse knees? Not moving at all and just laying down, that's it, or doing good squats, laying down, laying down would cause terrible degeneration of the joints. You would actually lose function within a very short period of time if you did that. So the human body's not like a, like everyday machines and moving parts on certain things. As you move things the right way, the body adapts and actually makes it stronger and able to move better and move more. You know, the example that I talked about at the beginning of the episode of Jane Fonda, when you watch her on TV at 82 years old, squatting, walking, moving, good posture, it's not because she didn't squat and didn't lunge. It's not because she sat down and let her joints stay fresh and didn't move them. It's because she moved them. The body adapted by making them stronger, producing more fluid in between the joints, strengthening cartilage, strengthening legaments and the joints themselves. Movement is good for you. It's good movement that you need to focus on. So if your knees hurt you from doing squats and lunges, it's probably not because you have bad knees. It's probably because you can't squat and lunge properly. But a good regression for trainers that are listening to this for clients that don't have the mechanics yet or still working on it, that's where the box squat and the reverse lunge, I think are very valuable. So day one, you're trying to teach those movements, clients, ah, my knees, I can't do those. Okay, we'll try a reverse lunge, try a box squat.  They can go down. The problem is when you ask them to do it in the gym setting, their mechanics are awful. And one of the things that will help them with their squatting will be the box squats and that will help them with their lunging is a reverse lunge instead of a forward lunge. Next question is from Chrissy Cobb. Is squatting on a Smith machine still beneficial if your gym doesn't have a free weight squat rack? Yeah, you know, we make a lot of fun of the Smith machine. But the reality is it does have some value, especially if you don't have access to a squat rack, or you can, you know, take a barbell off a rack and do exercises. So nothing inherently wrong with a squat machine, it's just not as good as a free weight version of the exercise. But here's what I'll say about it. I don't like squats on a Smith machine. It doesn't work well with squats because because the bar travels on a fixed path, it ends up looking like you're doing a squat on a sled with your feet in front of your body, which is that's okay too. I'll say this, if you're gonna use a Smith machine, do stationary lunges. Stationary lunges on a Smith machine, far better than squats on a Smith machine. What do you guys think? Yeah, I mean, I could see the lunge argument with that because you could create like a more vertical path and a lunge sort of, you know, bodes a little bit more well with that direction. But I honestly think like a hack squat machine or like some other kind of machine, I think would bring more value than even, you know, a Smith machine squat. I just don't, I feel like it almost creates the worst patterns when you go then to create when you get to like an actual squat rack where you're doing free motion like type movements with that, so. Well, this is an area that I know that we have our peers in our space that there's quite a few that are friends of ours disagree with us in this. And that's just, I mean, that's just personal preference. I too wouldn't coach on it. I just think there's, and here's the thing, it's not that I think it's so bad and that I think that somebody can't use it and have great benefits. It's that as a trainer, I can think of a lot of other things that I can do instead of it. Like I would do a dumbbell goblet squat. I would do a Bulgarian split stance squat with dumbbells. Good luck trying to do those with 80 pound dumbbells.  I mean, do something like that or lunges. Like you, there's a lot of things that you can do or do a single leg body weight squat. I mean, there's a lot of things that I can do. If I have a client, I'm trying to develop their legs that if I don't have a traditional barbell squat rack that I can do. I mean, it's, and give them great, great results and never have to touch the Smith machine. So that's just no carryover. You know, like from that specific machine, like the Smith machine, you get good at the Smith machine. Right. And to your point, like I would totally prefer to do anything with the dumbbells because you have to stabilize. You have to, your body has to work all harmoniously to be able to pull off those movements where this is like, you're just sliding on a track and it's all doing it for you. Well, and a great, okay, to your point to carryover, right? Would somebody who squats, let's say 275 on a Smith machine, would they get more carryover to a barbell squat from that or being able to do holding, okay, 80 pound dumbbells doing Bulgarian split squat? I'll tell you right now, the person doing the Bulgarian split squat holding the 80 pound dumbbells will be better at squatting with a barbell on their back than the person who was in a Smith machine. And that's just where it's at for me. It's not that I think it's so bad, it's, oh, you can't do it, it's just, it wasn't, it wasn't designed for lower body. Okay, if you know the history of the machine, it was designed for upper body exercises. So it wasn't designed for that in the first place. Have people manipulated it to use it for lower body? Sure, can it work for them? Did it work well for some? Sure, okay. As a trainer and a coach for me, the risk versus reward, the carryover to a regular barbell squat, I have other things in my back pocket that I would use that I think would be far more valuable for the client. And so I would do things like that. That's just, that's where I stand on it. I don't, but I mean, I'm not, I'm not so hard on like it's the worst thing ever for you. It's like, no, I mean, I know I can get under there and do it and not hurt myself. Well, it's funny because it's, machines have the, you know, there's a belief that machines are lower risk of injury, but some machines actually have a high risk of injury. Smith machine squats, I'd say is one of them. And the reason is because you're fixed on a track. So you're going to cause, you can potentially, depending on how you move, cause yourself back problems. Leg press is another one. People think leg press is super safe for the low back because you're laying down on your back or whatever.  And I've seen people actually hurt themselves really bad on a leg press. I'll give you some exercises on the Smith machine that I'll do occasionally. And when I say occasionally, I mean, rarely, but these are the exercises. If I do use a Smith machine, I'll do, I like upright rows on it. I get a really good pump from using it. And I do use a technique that's really good. Sometimes I'll even try barbell rows. It feels more like a machine row when I'm on there. And then sometimes I'll do like a behind the neck press or an incline chest press. Oh, I love it for an incline press or a chest press or a shoulder press. I love it for that. And when, especially when I'm doing drop sets or strip stress. Yes, that's when it's really good. I mean, it's when I'm by myself and I'm one, because I always train by myself and I haven't done a drop set or a strip set in a long time. And I'm like, I wanna hit my chest like that or I'm gonna hit my shoulders like that. Excellent tool. I mean, it's quick. I can get up real quick. And because I'm training to failure because I'm doing a drop set or a strip set, I've got the safety bars that can roll my wrist real quick and lock it out. I'm not worried about dumping the weight all over the place and looking like a fool. Like, so yeah, there's value in it. I don't think it's lower body though. Not that much. Push ups and body weight rows, that's all I got. Sorry. Next question is from Ollie Fuller 88. Apart from the hand position, how are the setup and execution of a close grip bench press and a standard bench press different? You know, the close grip bench press, I feel like is disappearing. I almost never see anybody do it and that's too bad. Such a great move. Oh, what a great exercise for the triceps, shoulders, even the chest, but definitely different than a standard bench press.  That blew my arms up. And I didn't do it for years. It was like one of those things that when I was a younger kid, I would throw it in there occasionally. And honestly, back then, I think as a kid, I didn't even know why we were doing it. It was just different. Oh, this is harder to try close grip, you know? I think back then I even thought it was like for your chest, where now it's like close grip for your, if you do it correctly, and there's a technique to it, right? So you're not trying to bench like you would normally chest bench press. You're trying to tuck your elbows in by your side because you want your triceps to carry most of the load. So, but for your triceps, I think it's one of the best compound lifts you could possibly do. I am gonna comment on the hand position because that's actually the most important thing. Some people get confused and think a close grip bench press is their hands are really close together. That's a recipe for a wrist injury. That type of lateral flexion of the wrist that's required for that close of a bench press can cause people a lot of problems. A good close grip bench press for most people is right around shoulders with shoulders or slightly closer. Yeah, so your elbows can basically slide into your ribs. That's it. Yeah, you get nice and low there. And yeah, at that point, your elbows bend and extend and you really feel out in the triceps. Well, there's no reason to go any closer than that because the whole idea of going close grip is to bring the elbows in. Cause if you flare the elbows all the way out wide and you're in really close, it's not as valuable as you being able to tuck your, tucking your elbows in line. So there's no reason to go any closer than shoulder with a part. And then here's the other mistake I see people making with a close grip. Because they tuck their elbows in, they bring the bar too low on their body and then it becomes a front delt press. The bar still needs to come around nipple line like you would with the traditional bench press. And that's what gives you the elbow bend that's required for triceps. But I have seen people, you know, they get the close grip and then because their elbows are in, now they're bringing the bar down to their midsection. And that's not so great for triceps.  But I love close grip. It's programmed in a lot of our maps programs. I don't see people doing this lift. Yeah, we throw the incline bench in there, which is also like one of my favorites to do with a close grip bench. It's just, it feels like, it just feels more natural from incline position. No, I love it. Next question is from Stay at Homestone. Can you explain net carbs? Is this even important to consider if you count your macros? No. Well, I hate that. I do too. That is such a- No and done. It was such a marketing- It is. Yeah. It's so the bars and shakes can make claims.  Net carbs, the way that they sell it, basically are carbs that are not fiber, okay? So fiber carbs, according to them, don't count. The only ones that count are non-fibrous ones, especially sugar, those only ones that count because fiber carbs have less of an impact on insulin or maybe you don't utilize them at all.  If it has calories, it counts. That's a bottom line. And net carbs also have calories, they're still carbohydrates. And you know when this got real popular? This got real popular when low carb dieting hit the mainstream. When low carb dieting was Akins, was really when it started taking off. That was in the, I wanna say the late 90s, early 2000s. And then later on with keto dieting, low carb dieting became all the rage and food manufacturers were trying to find out ways to sell more products to these low carb dieters but they couldn't put tons of carbs in their products. How do I make it palatable but also keep it so that it's low carb?  Now to that point, I think the one thing for people to understand too though is that, I mean, fibrous carbs are like from vegetables and fruit are better carbs for you, right? As far as metabolism wise, digestion goes. So they are better for you but the idea of subtracting them out, it's like I've never in my life one done it myself too, had any clients do it. I just don't see any value in it. Carbs and calories is all you need. If you're counting calories, you're tracking your proteins, fats and carbs, that's enough, that's plenty of information for the average person to really start to hone in on their diet and how they should be eating. They just over complicate it by subtracting out the fiber from it to try and it's just silly. So they could sell bars in shakes. It distracts you, yeah. So that way they can make your bars and shakes taste a little bit better without you feeling the guilt. Oh dude, what company was it? Was it Pure Protein Bars? That made, they claimed to have zero grams of sugar and it was because they had sugar alcohols in there and they're like, well, that doesn't have the same thing. It doesn't count. Actually it does. Sneaky. It does still count. It's 100% to sell more product because if I'm making a low carb product and in order to call something low carb, it needs to be lower than let's say 10 grams of carbohydrates or eight grams of carbohydrates. But I want it to taste good. I'm gonna use carbs that I can count, that I can consider to be not, doesn't count. These aren't net carbs. It's the oldest trick in the book, just reclassify it. It's totally 100%. No, definitely count all carbs if you're, and they all count. Now our, like Adam said, fiber, is that healthy for you? Are all carbs created equal? Of course not. All proteins, all fats are not created equal. But the notion that only net carbs count, don't worry about the other ones. They don't count in the body.  It's a great reference. And with that, go to mindpumpfree.com and download our guides and resources. They're all totally free. You can also find all of us on Instagram. You can find Adam at Mind Pump Adam, Justin at Mind Pump Justin, and you can find me at Mind Pump Sal. Malarkey!


Hi everyone, welcome to the Founders Live Hall tour. My name is Brittany. I am currently a conference ambassador on campus and a junior double major in criminology and sociology. Behind the cameras today, we have Emily. Hi everyone, my name is Emily. I'm the marketing intern with the University Housing and tell us where you're tuning in from. So thank you guys for tuning in today. One good thing about Founders Hall is actually that's a really central location on campus. So right in front of Founders, we have the Kimple Hall, which is sort of where the journalism center takes place. To the right of Kimple, we also have the Walton College of Business. So if you are going to be a business major, you will be taking a ton of classes there. And actually something that's under Founders right here is Slim Chickens, Sushi with Gusto, and then where the wild greens are. You can use a lot of meal trays there, dining dollars. And we also have the 10-21 food hall behind us. Ready to go inside? We'll leave these, right? Very secure, all doors are locked. You will have a fog to get into the building. So if you want to have any friends come over, you'll have to score a thing through. This is Joey, he's a CRE here. Hello, my name is Joey and I'm one of the coordinates for residence education over Founders Hall this past year. So basically what a coordinator for residence education is is we supervise the RAs in the building and we oversee the residence hall as well. Outside of that, we also help plan programs and events. We're on the call for like a practice response for the entire campus. And then we also do student conduct hearings. And each residence hall has a series that works and lives inside the halls. And we're a professional master level staff. So yeah, we also advise our Leadhawks program, which is a first year leadership organization. So if you haven't signed up, I definitely encourage you to do so before you get here at the end of the year. It's a really great opportunity for you to get to know some of the students in our hall and help plan some extra fun activities for other students here. So yeah, nice to see all. So starting with the lobby area. Here we have the front desk, which is where you can check out equipment for the ping pong table, which we'll see in the future. And then also there will usually be an RA standing here. So if you have any issues, we need to talk to someone. You can always ask them about that. And right here's the front desk, we have the kitchen area. Which is really nice because I know fresh in here, I want to give love to my own meals, especially not just eating dining food, dining hall food 24 seven. It's got a stove, which is really nice. A lot of people I knew, usually made brownies, cookies, stuff like that. So it's a really good experience, especially if you want to make like food nights, you'd develop a lot of fresh in here. Yeah, and we have some kitchen supplies that you can also rent from the front desk at each residence hall if you'd like to cook, you don't have your own supplies. And the rest of the lobby. We have the toilet seating area. Actually a lot of people come out here, hang out with friends, do stuff like that. A lot of people study down here as well. So that's pretty cool. We also have a huge TV that the residents are able to use. You can bring your own consoles, bring your own games. A lot of tournaments happen here, like Smash Bros, Mario Kart, stuff like that. Yeah, also if you go see over here where a front desk is located, we do have RAs that work at that front desk. In this hall, they don't work there during the day. We actually have a hall admin over at HubFrees that serves the HubFrees and Founders location. And that's where all the packages mail will be sent over to. So we have a front desk here for RAs that work here and stuff like the after hours after like 4 p.m. or during the weekends. But you can pick up all your mail packages over at HubFrees. So here's the ping pong table that I mentioned earlier. If you wanna play ping pong, there will be supplies you can check out at the front desk. So that's honestly a really nice thing because there's a lot of ping pong games that happen. We also have a bunch of water fountains everywhere. I think there's one on each floor too. Yeah, definitely bring your own water bottle. That's saved me so much in the Arkansas heat especially. Are you much of a ping pong player? Yeah, I'm pretty good at it, I'm not gonna lie. You got some skills? I can beat some people in some tournaments. Okay, okay. Emily, you, how's your ping pong game? I'm bad at it, I have no coordination. I thought you were flipping a script, I thought you were like totally good at it. You've been in a tournament though, right? Yeah, it wasn't good, I didn't make it far. You never know. This is kind of a laundry area. One thing that we like to tell people about is you don't bring any coins. It's all included in your student fees. And there's actually an app called Laundry Alert that you can download on your phone. I like to use it all the time. Basically, it can tell you if there are any open washers, how long a washer or dryer has to take left. So, especially if you don't want to carry all your clothes down here just to find that there's nothing open. It's a real game changer. We also have a bunch of vending machines and an ice machine, which is really nice because it's hot in Arkansas, ice is the need. And it takes digital wireless pay as well. I think Apple Pay and Google Pay. And about the laundry machines comes out of your housing fees. So, not specifically student fees, which all students have to pay, but if you're a housing student that comes out of your housing fees. Yeah. Is this office? Oh, yeah. This is Joey's office. Yes, so my office until the 16th, there's actually gonna be a new series coming over here to be founders in Gibson. I will be transitioning from Walton Grexton and Duncan, but I will be working in another office until the 16th as well to assist that transition. Sweet. We have sort of a little study room down here. Oh, we can head inside. It's got a huge TV, which is really nice. And then usually a lot of study groups like to come in here, maybe work on some chemistry together, math, stuff like that. It's really multi-purpose. We also allow a lot of our band students to practice in this conference room as well. So that way they don't have to play in the halls. There's no residents that live on this floor, so it's a really nice area. If you are wanting to practice in your arrangements and stuff like that, you don't want to play on the floor, and that sort of stuff. You can come down here and serve this space by just emailing your Siri to use that space for a couple hours of practice and stuff. It was a really nice location. So lead hogs meet in here? Or do they meet in other rooms? So typically our lead hogs also meet in this room as well, so if you ever receive, so on our meetings and stuff like that, we'll meet in this room, and you'll be meeting with the founders in Gibson. I don't know, trust us all, so yeah. And there was a ping-pong table. There's a pool table, but there's actually a pool table over at Hubfree's, which our students and founders can also use since you have access to a space for mail and stuff, so you can go over there and play pool as well. There's that television, we'll just, who's note that this is a digital post stream? Okay. Yeah. Yeah, there's a TV on each floor. Our A's will post important information there, since we don't have like bulletin boards, so they'll use the TVs to post stuff and info and bits and flyers and everything you'll find before that gets regularly updated. We are getting into the elevator, so we may lose connection for a little bit, but we will be right back if that happens. Yes, continue. Yes. So did you tell us what you were studying? Yes. Okay. Sociology and Criminology. Sociology and Criminology. Doesn't seem to go together to me. Oh yeah, a lot of my classes are pretty interesting. I couldn't watch it, yeah. You like true crime podcasts? Oh yeah. What's the best one right now? The best. Also, if you're going to notice, when you get off the elevator, there's two elevators on each floor.  We have the trash room right here. It's in the middle of the hall. They just dump their trash down the trash, and we also have a recycling bin. So if you're into recycling, which we heavily encourage you, we actually just won the competition for Recycling Mania this past year's founders, so our hall was the best at recycling for the amount of resins that we had in the material, which was really awesome. We definitely want to win that again. So that is the recycling. We also have a little cardboard station down in the lobby as well. Speaking of hidden secrets, what is your favorite true crime podcast? Oh no. I think right now I'm more leading into the YouTube videos, like Bailey Sarian. She's kind of like a crime YouTuber. She's really interesting. She just does her makeup like while she is... Oh, I've seen those. Yeah. This is one of the bathrooms. We'll go ahead and take you in here. Very nice. There's sinks. And then we have these really amazing shower areas. They're pretty huge, and the door locks itself. So one thing I would definitely recommend in a beauty and kind of bathroom is to bring your own shower caddy. It's really a lifesaver. Also shower shoes.  Just get like the $1 one from old Davey. Exactly. Yeah. And there's three showers. Three showers. And there's typically a community bathroom on every floor except for the second floor has two. It's a smaller than the sixth floor has a giant bathroom since that floor is also smaller and it just has one giant bathroom on the floor. This is one of the kind of study areas. I think there's three on each floor. Yeah, three on each floor except for the fifth and the, sorry, the sixth and the second, which have two since then. Like I said, it is a little smaller, so you just have these two little space spaces there. Yes. And then this is the wall you can write on. Yeah, so there's actually a wipe-in round, which is kind of like perfect for chemistry, especially.  You can use that as a wipe-in board, whatever you kind of need. I also have the TV up there where shoes will use that and stuff like that. We have a lot of poker tournaments and a couple other fun activities there already will do and stuff like that on the floors and stuff, but a lot of students you like to use this stuff.  Thanks, William. So we're going to look at the two types of rooms that we have here. One is called Vita, the gable and the other is just sort of a normal room. So we'll check out the gable first. Five, 26. So, if you live on the north end of the fifth floor, there's some gable rooms, which just means that the rooms are a little smaller because of the ceilings. As you can see, it goes in a little bit. So just a couple of rooms on the fifth floor, a couple of northern end of the rooms and then all of the sixth floor gable rooms. The rest of the building is all what we'll show you then which is a normal layout of the room. And feel free to ask any questions you guys have about any measurements or anything in the gable room or the standard room, which we're going to go look at right now. Yeah, sink. That's one of the really unique features out. Founders. You see. So you own your own individual sink. You have little cabinet drawers, so I have a wreath. So a nice little storage area and stuff like that. We'll leave both of the fridges can also fit underneath the other part of the fridge. Sorry. Many furniture should be able to fit underneath the sink area over here. Besides that, all of the furniture is movable in here except for the sink area, obviously, but you'll have three distinct furniture pieces outside the arm more, which is a desk, nightstand and a three drawer dresser. We're getting a couple of questions. Amy asks, is there a map to show how much of a gable you may have? Room is 519. 519. What do we say, a map of the rooms and stuff like that? On the website, we do have a floor player layout, but it may be, I think it's typical. I don't know that it's exactly representational, but it's pretty accurate. Could they hit you up with an email if they were talking about one specific room? Yeah, if you need to do exact measurements or something like that at your individual room, you can email me at JDGEMUEN at york.edu, and I'd be more glad to answer any questions you might have to any sort of individual measurements. Mike asks, can you measure each shelf inside the closet? Yeah, of course. Here we go.  It's about 15 and three-fourths inches deep and then about 16 inches wide. Do you mind giving the height too? Yes. There is a lift there, but I think it goes back. I think they want the other ones. I think they want all, these three maybe look the same. Yeah, they are the same. So it's really just that one and then those two. Yeah. How long were the tape measures? 15 and three-fourths. What was it? Can you say that one? 15 and three-fourths. Okay. High. Deep. Deep. And then about 17 inches wide and then about 36 inches tall. Maybe give them the link. Just one of those. Yes, one of these will be fine. Or just the height of that one. Yeah, just the height. 10 and a half inches. Okay. Someone else asked, did you say gables are on the fourth floor? No. So only some of the rooms on the fifth floor. It's on the northern end. You can always email and ask if one of your rooms is gable, that's fine. But it's just the northern end of the fifth floor and all six floors. And the rest of the building is all of the other rooms. Those rooms are specifically called out on the housing website. Yeah. You go to the Founders Hall page or just Google, you are and Founders on Google and you'll get right to that page. It'll tell you what room numbers. All right. Mike asks, if I bring my own chair, is there any place I can store the original dorm chair? No, unfortunately all furniture that is provided in the student room you have to keep in the student room. You won't be, you shouldn't, you can't bring anything outside of the hall. Chris. Sorry. Kristen asks, do students need dehumidifiers in Founders? I don't know. That's something like we would say, hey, you have to bring this, I mean is each their own, but that's something that you need or want that's allowed to bring your own dehumidifier. But like that's not something I've experienced where people are like, I have to bring some more of those. I think it goes down to personal preference. And I don't think this is a hall, like some of our older halls, you know, we recommend that you don't cover over the ventilation areas and a dehumidifier can help with some of the older issues that a building has. This, I don't think this hall has any of those older, because it's a 2013 building. Yeah, it's pretty modern. And also the other question, do you more love to bring your own chair? It's just like, yeah, I find a kind of space in the room to put it. Yeah, freshman year, my roommate actually brought her own chair. So what she did was she was pulled the desk out from under her bed and then she just kept the old chair and pushed it into the corner. It's actually a little seating for having people over too. Oh yeah, yeah. Pretty good. Amy asks, are there measurements for how high the beds will loft? There are. This is sort of a mid-level lofting right here. If you go to movein.uark.edu, go about midway down the page, to ready to arrive, you'll find an area that says lofting information, mattress information. It's gonna give you the top and the bottom and you can go every three inches between those two values. We just don't know them offhand. Yeah, and if you know where you want your bed lofted to before you arrive, you can always submit a work order for that. So that way you don't have to worry about that right when you arrive. We'll already have that submitted to the right length and height that you want. So if you know you want it on the top level or in the middle level, then you can submit that request. They all should stay at the middle before you get here. Well, not in the middle, but it's a little lower than that, but it's wherever length are for a journey to come fit. But if you have a site, a height that you really want, yeah, you can submit that before you get here through our work request website. Can you tell them how they didn't get there to the work request? Yeah, if they just go to the housing you are and if you go over down to services on that tab, you'll find one that says work requests and you can split it out. It's just like a kind of a Google form. Then we'll get that and go get an email when it's completed and accepted. I can tell a little bit on this one. It's about 56 inches, looks like the finest. You can set it to 56, yes or no? Kristen asked, is there a place to store golf clubs in the dorm? Your room. So anything that you want to store, you can store it in your room for that sense. But there's no additional storage that we have outside of your room. You might consider a third, some off-campus place where you could rent some space. That's a good plan, but we don't have this. Yeah, some people will take out storage, you can stuff like that. There are some good golf courses around here if you want to go do that, so. Someone asked, can you measure the inside of the bathroom drawer and also the dresser drawers, please? Nine and five eighths inches wide. All right, and then the dresser drawer. And then the bottom one's actually kind of taller. So I'm gonna measure like the height. Yeah, I think this one is about three inches, probably deep in that room, and that one's probably what? Six or seven inches and a half foot, about a half foot. Okay. Nine inches deep and one third inches wide. All right. Someone asked, is there a thermostat in the room? There is. And then. Definitely work with your roommate to find a temperature that works for the best for you, for both of you, and find a compromise on that. But yes, that is controllable by all. We do transition from heat to, transition off from heat, to heat or something like that. But once it gets a walk holder. Yeah, somewhere around the spring break, we'll take it to its, where it can only provide coolness. Yeah, and I believe somewhere around Thanksgiving, we turn it so it'll only provide warmth. Yeah. Is this one of those buildings? The transition's completed. So then our goal in housing is to keep you somewhere between 68 and 72 degrees, which is the comfortable level for humans in this part. But, and then you have some range there that you can play with. Mike asks, can you show all the electrical outlets in the room? There are so many here, I'm glad you asked. Yeah. There's like 15. Some right there. There's one, two, right there. A billion right here. Three. Every, sorry, every room is going to have internet ports and a cable box area that you can hook up to your cable box as well. That, A's plus another, there's another one on the seek area. Plus there's a five, so that's 13, 14, 15. There's no one. So there's 15, our average is between eight and 12 and you've got 15 here, so. Someone asked, can you measure the window? Emily, did you use a tension rod or did you use one pretty? I'm using a tension rod right now. Okay. I just used the blinds that they provided. Yeah. It's about 61 inches tall, three to seven inches wide. Let me give a quick shout out to these blinds. Can you pull it real quick? So it's not blackout, it's not blackout, but it's pretty dark. You're not going to get a ton of sunlight coming in. Oh yeah. Someone asked, can you measure the length between the beds? Yes. And it is movable. Yeah, do they want, like, for wall to wall or are they just curious about the current? Probably like dresser to dresser. I've heard of configurations. Yeah, I would take this, I would take this bar and do the book between the blocks. Yeah. And it's kind of hard to just line it up. 61 inches. You're talking about a rug. Someone asked, are there drawers on the desk? Yes. There's this lockable drawer right here. So if you do want to put the eyeballs in here, you can lock it and it won't like... Yeah, it will lock. It will lock. You just have to actually lock. Yeah. And that drawer is separate from the desk itself. There's not one on the actual desk, but that, like I said, all three pieces of these furniture are movable. So you can use it as like an additional part of your desk or as a nightstand or whatever you kind of want to use it for. And pro tip on the lock, don't get one where the key goes in, but get one that has the little numbers on it.  I would encourage you not to use anything that's going to damage the wall. So, like, if you do, you can just be followed instructions very clearly and make sure that you're removing it properly. These otherwise, if you do damage the wall, there are fees associated that, and those fees are located in the student handbook guide for our housing handbook and stuff. So if you do use that sort of stuff, please, please, please, follow the instructions of how to use it properly. They don't just rip it off and stuff like that, please. Command strips and blue painter's tape. Yeah. They're recommended. Yeah. And someone asked, is it possible to see a quick look at a non-gabled corner room? Is there more than one window in a corner room? I would say I'm pretty sure most of the rooms that are in the week don't look at them. The hallway, if that's okay. Yeah, yeah, yeah, that's perfectly fine. I wonder if we have any more questions in here. Yeah, let's do that. And then we can finish up. Yeah, let's table that question for the man. Okay. Mike asked, can you measure the two desks? Maybe, he means like, the desk and the knife stand together? Let's do both separately. I'll do it separately. I don't know how, literally. 32 and a half inches of wide, or inches deep, and then get the tree to the height. Oh, can you measure? About 30 and three, so I can actually call. And then, let's put them in the second piece, okay? Yeah, yeah, so it's because they're all three movable, you can combine them, whatever you kind of want to do. 17 inches wide, 24 and three fourths inches long. Someone asked, can you measure from underneath the counter to the floor? This is the door, no, okay. So I'm gonna measure from this one, and from that one, because they're all separate. Oh, that lip, yeah, yeah, right there. This one's about 26 and a fourth, and then this one is 32 and three fourths. Nora asks, which side is A and which side is B? Also, is a safe recommended? So, when I say A and B side, honestly, you can typically just choose your own side. That's just you and your roommate choosing which side that you want to pick as A and B. But typically, we would say where I'm gonna walk in, A and then B, so A would be left and B would be right. But it's really up to you and your roommate and I kind of just want to decide that. And then is that the question? Safe recommendation of safe. It's up to you, if that's a preference that you'd like to do, maybe if you don't know your roommate and stuff like that, you can bring a safe, just be safe. But it's really up to you. I have had students bring safe before, so it's really just up to you. If you have valuables and stuff like that, you wanna make sure, because you have roommates bring it up and come over. Sometimes you don't know those other people that might be bringing it over. So if you have this sort of items and you just wanna be extra secure, go for it. But we don't deal with a lot of theft in the resident rooms at all. And especially since they are locked, the doors lock when we leave. So it's an actually like security measure to it. Like we showed you the fall up access and that sort of stuff. So our buildings are safe and stuff like that. So like I said, it's just really up to you. If you'd like to bring one. Mike asks, do I have to request to change the bed frame height? You can request or you can do it yourself. It's either one. If you're not sure before you get here, but you decide you want to change it and stuff like that when you get here, we have mallets downstairs. So you can help get the bed frame out of there. And you can work with your members here with you to move the height anytime during the year. You're gonna request if you don't wanna do it yourself. We'll have many people to help you out with that. I would give you a just a heads up that first kind of day. The first couple of days it's gonna be super hectic. So you put a request right when you get here. It might take you a couple of days to do that request for you, but you can do it yourself or we can help you out with that. Three things you might wanna consider when you're moving in or bring with you. Rubber mallets always good to have. As Joy mentioned, we do have rubber mallets, but it doesn't hurt if you've got your own rubber mallets or just toss it in the back of the car and you've got it. A dolly, we do have some dollars you can rent with an ID or rent. Yeah, just borrow with an ID. But bringing your own is never a bad idea. And third, packing in smaller boxes that are easier to carry. You're gonna have a better experience that way. Someone asked, is there an outlet under the sink area? Probably either of them. Yes, there's one over there. Mm-hmm, I like sorrows. 16, 17. Aiden asked, how high are the beds lofted already in this room? I think we measured it a moment ago, was it 52 or something, 55? Was that the highest? Or I think he's talking about right now. I think I can go higher. Yeah, okay. Let's see, right now, it's at, right now it's about 35 inches. And then maximum, I was wrong, maximum is gonna be 59 inches right there already. All right.  Okay. Anything else for this room at the moment? We already did that. Yes, the dresser under the bed is also movable. Someone wants to see a corner gable room. And did we measure the dresser? It's the same as the others. Yeah. Okay, then we're caught up and we can go. Let's go back to the gable and then we'll end in the corner. So one of the, the biggest difference in furniture for the gable rooms is just going to be the dressers. They are smaller. So, what's the address? Sorry, our doors. They are gonna be smaller than the typical ones. But other than that, the rest of the furniture is going to be the same. And then there's the extra window. Yeah, some of them, some of the gable rooms, I believe have extra windows with them. That's the similar way. And I think they wanted to see a corner room. That was, here's a gable corner. Yeah, the both gable corners. And then I think they wanted to see a normal, okay, the board as well. Here's a gable corner, in particular. Am I giving it a quick 360 in there? Yes. How much the towel racks in the back of the door, so that's really nice, actually. All right, there's a 360. We have a question from Amy. Amy asks, she has a couple of questions. She says, how much smaller is the gable room? The measure, I can't tell you off the top of my head, but there are measurements on our e-work website and they'll tell you exactly there. I will say only, yeah, it's only the males of the fifth and sixth board that will have this gable room, but it does have the dimensions on the website. And Amy also asks, for the gable rooms, is the closet size also on the website? We can do the size right now, if she's curious. Yeah. Do they want specific measurements? Yeah, what part is she? She was wondering how much smaller is the armoire. Yeah, we would have to measure to tell you exactly. I'd say just do the height and the width. This one's about 60 inches. Okay. And the width of it? The width of it? The width should be this, oh, is it? Oh, the width is the same? The width should be the same, but you can go ahead and do it just to make sure, though. Yes, I got you. I'm sure we've got 36. Yep. All right. All right. Exactly on the width. Yeah, it is, there you go. And then any other questions before? We can show you a quarter, just normal room as well. I think that was one of the questions around the windows. But besides that, some other interesting facts about the building, it is a co-ed. The building we have two understudents that live here. The second and the fourth floor are all female, the fifth and sixth are male. The third floor is actually where our business LLC is located. It is a co-ed floor. It's just like any other floor right here. It's just put males on one side, females on the other side. And that's where business LLC is located. It's one part of it. The other half of the students are part of the business LLC living Humphreys, which is just the neighboring building. Other things to make sure you guys get involved in, when you guys get here, move in is A-week. We have a lot of fantastic events for you guys to get to take part in and get to know our students and stuff like that here. We do have one exciting program that's new this year. It's a Pick One initiative. It is an opportunity for you to pick one organization that you're really excited about and want to try to get to know information about and join. And each of those organizations are gonna host their own special event for you guys to know, so there's students that are also interested in doing this organization. Yeah. Pick one that you are planning to do, I think is the website. That is correct. And for us at Housing, I think we want you to get you involved in RIC. I believe that's one of our programs. Yeah, RIC Lead Hogs. We'll have a lot of early awesome, I believe our lead hogs are doing a field day and everything for it. So yeah, very nice. Here we are on the opposite side of the building. Yeah, so there is what a corner room looks like. It's got two windows. It's a little bigger space than some of the other rooms since it is a corner room, but it'll have two windows in here, one side and the other side. So yeah. Do you have anything to say to the incoming first year students or any advice or anything? Yeah, definitely get involved. Especially like during a week like Joey was saying, that's where I met a lot of my friends, but also I met a lot of my friends by just going door to door and just knocking. So, surprising how nice people are, especially first of the year, and they don't know anyone and you don't know anyone, so yeah. Do you have any? Yeah. Anything else to say? Get involved and get to know people. That's why I'm here. You know, outside of just, you're here more than just an education and this is an awesome learning experience and me a lot of lifetime and friends why you're here. So get involved, you know, put yourself out there, you know, break out of your shell if you need to and get to know some people and you know, have a good time and we're here. You all have our RAs that live in the dorm as well to help you guys get involved and they're a great resource to definitely reach out and get to know your RA. We'll have one per floor and stuff like that for you all to get to know. But on that, we're excited to have you all here and in a couple of weeks was just super exciting and if you all need anything else, don't hesitate to reach out to us and we'll see you soon.