Bản chép lời đầy đủ của Ep. 222- Does Big Army Hate SF? Elite Performance Under Pressure, Public speaking Tips & More

or whatever have you, whatever other tick diseases there are out there. 00:04:21.279 --> 00:04:34.240 There are also plenty of other things that are, I mean, in my opinion, more worrisome or more, not worrisome, but can harm you more, and probably, in my opinion, a lot more scary, such as water moccasins. 00:04:34.319 --> 00:04:35.120 Those are all over the place. 00:04:35.199 --> 00:04:53.120 It depends on what time of the year you go, whether you see one or not, but there are also copperheads, and you'll get bit by a bunch of random things like spiders and ants and tons of bugs and gnats and mosquitoes, chamical in the summer months especially, is just not ideal for skin health, I would say. 00:04:53.279 --> 00:05:01.279 You just have a lot of rashes, poison ivy too, poison oak, rashes, bites, itchiness, bloodiness, etc. 00:05:01.439 --> 00:05:02.879 That's just kind of how it is. 00:05:03.120 --> 00:05:11.360 Honestly, I don't know anyone in particular that has gone to SFAS and got bit by a tick and suffered from it, but that doesn't mean it's never happened. 00:05:11.439 --> 00:05:12.319 I'm sure it has. 00:05:12.480 --> 00:05:18.000 And that all being said, man, it's just not the top of the worry list out there. 00:05:18.240 --> 00:05:25.279 Guys also go down as heat injuries all the time, too, because it's so hot, especially in the May class as well as the early fall classes. 00:05:25.519 --> 00:05:28.240 So yeah, dude, it's not Boy Scouts. 00:05:28.480 --> 00:05:31.199 It is Special Forces Assessment Selection. 00:05:31.360 --> 00:05:36.160 And by the way, depending on what group you go to, you're gonna be exposed to a lot more scary stuff. 00:05:36.319 --> 00:05:45.120 If you go to first group or seventh group, you're gonna be in the jungle quite often when you travel to South America or Asia, respectively. 00:05:45.279 --> 00:05:48.240 Well, first group is Asia, seventh group is South America. 00:05:48.480 --> 00:05:50.959 If you go to third group, you're gonna be in the desert. 00:05:51.040 --> 00:05:53.439 There's a lot of things in the desert that are gonna try and kill you. 00:05:53.680 --> 00:05:57.199 And of course, you know you gotta do your missions, and that can be dangerous as well. 00:05:57.360 --> 00:06:04.879 So, yeah, as far as I know, they are not doing anything whatsoever at all, period, about tick-borne illnesses. 00:06:05.120 --> 00:06:16.480 But my best advice to you is to probably worry about things that matter a lot more and keep yourself clean while you're out there, maybe do some tick checks, but I wouldn't really give it any more thought than that. 00:06:16.560 --> 00:06:18.160 That's my best advice on it. 00:06:18.560 --> 00:06:25.519 Alright, next question book recommendations for pre and post-selection, character development, and all-around good reads. 00:06:25.680 --> 00:06:32.959 Okay, so what I did was I copied and pasted my top 10 books that I have in my personal development guide. 00:06:33.120 --> 00:06:44.560 I have 50-ish of my top recommended personal development books, as well as 25-ish of my top business books recommended in there. 00:06:44.720 --> 00:06:49.519 So there's a personal development section, that's the main meat and potatoes of the guide. 00:06:49.680 --> 00:06:54.959 There's a little bit of SFAS specific stuff towards the bottom, just like the one that's attached to the SFAS program. 00:06:55.199 --> 00:07:07.199 And then there's also a guide on, like at the very end of it, there's a section on tips for entrepreneurs that are launching their own thing or have launched their own thing and are trying to succeed as a business owner. 00:07:07.360 --> 00:07:09.439 And so I have two separate book recommendations. 00:07:09.600 --> 00:07:13.279 One is business and entrepreneur specific books, one is personal development. 00:07:13.360 --> 00:07:14.480 There's a ton of overlap. 00:07:14.800 --> 00:07:21.279 I mean, honestly, entrepreneurialism is the ultimate personal development exercise there is. 00:07:21.439 --> 00:07:29.839 But anyway, top ten are How to Win Friends and Influence People by Carnegie, a classic, Man's Search for Meaning, another classic, No More Mr. 00:07:29.920 --> 00:07:36.000 Nice Guy, a very, very underrated sleeper book that really anyone, even women, should read. 00:07:36.319 --> 00:07:38.639 The Bible, especially Proverbs. 00:07:38.800 --> 00:07:47.199 If you are familiar with Proverbs, it's honestly one of the top personal development resources in existence, in my opinion. 00:07:47.519 --> 00:07:50.720 And it's of course a little bit harder to read. 00:07:50.879 --> 00:07:55.680 It's not really super tactical, but it will definitely open your eyes if you read it. 00:07:55.839 --> 00:07:58.879 I mean, for me, I don't really comprehend the Bible. 00:07:58.959 --> 00:08:01.519 Like, I can't read it one time and be like, got it. 00:08:01.600 --> 00:08:03.600 I have to like reread and reread and reread. 00:08:03.680 --> 00:08:08.000 And I kind of just got into really reading into Proverbs, but that's a really good one. 00:08:08.160 --> 00:08:16.560 Relentless, Tim Grover, The Way of Excellence, Brad Stolberg, Atomic Habits, gotta read that if you want to just set yourself up for success. 00:08:16.800 --> 00:08:18.879 The Slight Edge, a fantastic one. 00:08:19.120 --> 00:08:21.839 The Obstacle is the way and The Ego is the enemy. 00:08:22.000 --> 00:08:24.959 Two separate books, both by the same author, Ryan Holliday. 00:08:25.120 --> 00:08:27.839 I have some books in there that are the same. 00:08:28.000 --> 00:08:35.120 Basically, I have some authors that have written multiple books that I recommend, and those two are excellent books from Ryan Holliday. 00:08:35.279 --> 00:08:39.679 And the last is The War of Art and Turning Pro by Stephen Pressfield. 00:08:39.759 --> 00:08:41.039 Again, those are two books. 00:08:41.279 --> 00:08:45.279 So that was 12 books, but it was the top 10 and the double up.

00:08:45.759 --> 00:08:48.559 So there are a lot more, and you can check out that guide. 00:08:48.639 --> 00:09:00.080 I also have an old article on my website that has 67 recommended reading list books for a little bit more geared towards soft prep, but there's definitely a lot of personal development in there as well. 00:09:00.159 --> 00:09:01.120 It's definitely outdated. 00:09:01.200 --> 00:09:02.960 I made it in probably 2022. 00:09:03.200 --> 00:09:06.320 But if you guys know me, I'm a big fan of reading. 00:09:06.559 --> 00:09:14.240 But I will leave you guys at this, and it is emphasized heavily in the guide, and I've emphasized it before in my content as well as my podcast. 00:09:14.399 --> 00:09:20.799 If you're going to read something and consume something, make sure you actually implement what you are reading and consuming. 00:09:20.960 --> 00:09:42.159 I would much rather someone, you're going to see way better results, I should say, if you read and master and implement maybe even just one thing, but ideally, maybe from some books more than one thing, 50 books, then you will reading 500 books just to check the block and go read about or go brag about how much you read, how well read you are. 00:09:42.559 --> 00:09:49.200 There are a lot, a lot, a lot of avid readers of personal development books that have nothing to show for it. 00:09:49.360 --> 00:09:55.120 But I will say everyone I respect that is a big time high performer is an avid reader. 00:09:55.279 --> 00:09:58.000 The difference between the two is implementation. 00:09:58.240 --> 00:10:00.639 The high performers implement what they read. 00:10:00.960 --> 00:10:12.799 The non-performers or low performers or people that just love to gather, gather, gather and never take action, or they're always waiting for the right time to take action on things that they learn, which by the way never happens. 00:10:13.120 --> 00:10:16.559 Those people don't really fare very well, despite being avid readers. 00:10:16.720 --> 00:10:18.000 So just remember that. 00:10:18.159 --> 00:10:20.559 And yeah, again, that's on sale if you want to check it out. 00:10:20.720 --> 00:10:27.519 But let's hop into the next question, which is how do you deal with prevent lower back pain from golf? 00:10:27.679 --> 00:10:30.240 I want to keep golfing and training without issues. 00:10:30.559 --> 00:10:31.759 Good question. 00:10:32.000 --> 00:10:35.360 So I've talked about this a little bit recently as far as back pain is concerned. 00:10:35.519 --> 00:10:41.759 It's very, very complex and multifactorial, and even experts on back pain don't have it all figured out. 00:10:41.919 --> 00:10:44.159 So take what I'm about to say with a grain of salt. 00:10:44.240 --> 00:10:45.519 I'm not a back pain expert. 00:10:45.679 --> 00:10:56.639 I'm not a golf personal trainer or anything like that, but I do have a high level of interest in playing golf on a regular basis, as pain-free as possible, as well as lifting and staying strong and jacked and fit. 00:10:56.879 --> 00:11:14.240 So what I do is I make sure that my lifting, my exercise selection, especially, as well as just my overall volume, my intensity is always going to be high, but because I train really, really hard, I compensate by dropping the volume a little bit, the sets per week, per muscle group per week. 00:11:14.480 --> 00:11:17.840 But also exercise selection is massive, and so is execution. 00:11:18.000 --> 00:11:23.039 To be honest, a lot of people choose terrible exercises in general, especially if they're making their own program. 00:11:23.120 --> 00:11:30.799 But honestly, a lot of programs that are sold out there, or even coaches, don't really take exercise selection as seriously as they could. 00:11:30.960 --> 00:11:33.200 I am a massive nerd about exercise selection. 00:11:33.279 --> 00:11:37.279 I think it's way more important than most people think it is, especially at higher levels if you're more advanced. 00:11:37.440 --> 00:11:41.200 And also in this case, when you want to not be in pain for golf. 00:11:41.440 --> 00:11:51.279 So those things are massive, and I mean, honestly, like it takes a lot of knowledge and wherewithal, or it takes a really good coach, or it takes a really good program to kind of get you there. 00:11:51.600 --> 00:11:54.639 As far as my programs, I mean, I have a lot of hybrid programs. 00:11:54.720 --> 00:11:57.519 I don't really have any like super specific golf programs. 00:11:57.679 --> 00:12:02.960 I will say though, the next hypertrophy program that's coming out soon will be very golf friendly. 00:12:03.039 --> 00:12:06.159 It won't have a lot of performance-driven conditioning. 00:12:06.320 --> 00:12:07.279 My dog is barking. 00:12:07.360 --> 00:12:08.960 I think my sister-in-law is arriving. 00:12:09.120 --> 00:12:10.720 So hopefully this is not too annoying. 00:12:10.799 --> 00:12:12.879 But anyway, that program will be great for it. 00:12:12.960 --> 00:12:16.639 It's probably gonna be out, I would say, mid-September, late September. 00:12:16.799 --> 00:12:28.240 But anyway, what you really want to do is make sure that your lifting is not really interfering with your golf very much by managing your training load and your programming as well as what you do outside the gym. 00:12:28.320 --> 00:12:30.240 So your recovery is massive. 00:12:30.639 --> 00:12:43.919 Another huge one that I literally not learned, but got reminded of last summer when I was getting really back into golf from a YouTube short of Tiger Woods giving a clinic in like 2000. 00:12:44.559 --> 00:12:48.159 He said he almost never swings more than 80% effort. 00:12:48.399 --> 00:12:59.360 And if you can remember that and save your 90 plus percent effort swings for when you really, really need them, which for most people that are not competitive golfers is pretty much never. 00:12:59.679 --> 00:13:00.720 That is a huge one. 00:13:00.799 --> 00:13:05.360 Like when I'm at the range, I'm

swinging like 75 to 80% at the very most. 00:13:05.679 --> 00:13:09.679 Probably three to five driver swings every couple of range sessions. 00:13:09.759 --> 00:13:14.000 I'll go 90%, maybe a little higher than 90%, but almost never. 00:13:14.240 --> 00:13:15.440 And what happens when you do that? 00:13:15.600 --> 00:13:25.679 A, you feel better, you don't bang yourself up as much, and you can take more swings on like as far as swing volume and repetitions without it just fatiguing the hell out of you. 00:13:25.840 --> 00:13:40.639 But also you hit it more accurately and more consistently, and probably just as far, just because typically when amateur golfers swing super hard, even though their club head speed and their ball speed might be high, they're putting so much spin on it because they're just not hitting it perfectly. 00:13:40.720 --> 00:13:43.919 Like a pro would hit it right off the sweet spot most of the time, not all the time. 00:13:44.080 --> 00:13:46.480 But like an amateur is just not as likely to do that. 00:13:46.559 --> 00:13:51.840 So they're putting so much spin on it, it's just not gonna go as you're swinging harder, but it's really not gonna go any further. 00:13:51.919 --> 00:13:53.759 It's probably just gonna go further offline. 00:13:54.159 --> 00:13:55.759 So keep that in mind. 00:13:56.159 --> 00:14:02.799 But for me, the way I do it, this may not apply to you, but I generally don't have a ton of issues. 00:14:02.879 --> 00:14:13.519 I do have some on and off upper back pain once in a while inside my right scap, I'm left-handed, so that's my lead shoulder, and it'll bother me once in a while when I golf or when I sit at the computer for a long time. 00:14:13.600 --> 00:14:16.320 I think it's a combination of those things, as well as maybe training. 00:14:16.480 --> 00:14:19.279 But what I do is I lift every other day. 00:14:19.519 --> 00:14:23.600 So I will do an upper lower split, and it's non-synchronous to the week. 00:14:23.840 --> 00:14:29.759 So I let's say Monday is lower day, Wednesday is upper day, Friday lower day, and so on and so forth. 00:14:29.919 --> 00:14:33.519 And then on the days in between that are usually the days I play golf. 00:14:33.679 --> 00:14:38.960 Not every single non-lifting day, but usually twice a week, probably not as much now that I have a kid. 00:14:39.120 --> 00:14:42.720 I'd like to play three times a month if I possibly can, maybe four, once a week. 00:14:42.879 --> 00:14:43.679 That'd be cool. 00:14:43.840 --> 00:14:46.799 At least after the first few weeks, we'll see what happens. 00:14:47.120 --> 00:14:53.600 But I also, after I train, I try to, if I can, if it fits my schedule, I try to get to the range. 00:14:53.679 --> 00:15:01.440 So I'm basically warmed up from lifting, and I've got a lot of blood flow to the muscles that I just worked, and then I go to the range and take my swings. 00:15:01.519 --> 00:15:09.840 And for me, and I've heard other like higher level golfers say

this, but for me, I notice that when I do that, I swing right after I lift. 00:15:10.080 --> 00:15:13.519 It doesn't really affect my pain or my swing as much. 00:15:13.679 --> 00:15:15.919 It doesn't throw my swing off as much. 00:15:16.320 --> 00:15:19.440 So I noticed this back in high school too with basketball. 00:15:19.600 --> 00:15:30.879 If I got like an upper body lift in and I didn't shoot around after, just get a few shots in, the next day, my shot was all jacked up just because I was sore, a little bit fatigued in the upper body and whatnot. 00:15:31.120 --> 00:15:41.279 But if I lifted and got a little bit of protein and carbs in me, and then went and to be honest, back then I didn't really do that, but now I do this before I go and hit the hit the driving range. 00:15:41.440 --> 00:15:46.720 But if I did that and I went and shot right after I lifted, I kind of like shot the lit the weights out of it. 00:15:46.799 --> 00:15:50.480 It's it's probably a mostly mental thing, a psychological thing. 00:15:50.639 --> 00:15:54.559 There could be some physiological components to it, but that's what I how I feel. 00:15:54.720 --> 00:16:07.919 So I like to kind of pair my gym sessions up with my golf practice sessions and then do my golf outings on my non-lifting days, mainly for schedule, but also it just helps me feel good and it throws my swing off less. 00:16:08.159 --> 00:16:13.200 And but the main thing is really just making sure your programming is good and your execution is really good. 00:16:13.360 --> 00:16:14.000 It's another thing. 00:16:14.080 --> 00:16:17.039 Most people just don't have very good execution of their movements. 00:16:17.120 --> 00:16:25.279 And when you throw too much volume on top of bad execution, on top of bad exercise selection, it's a recipe for having a sore back all the time. 00:16:25.440 --> 00:16:37.360 Honestly, your back should be a little fatigued sometimes when you do like a hinge day or something like that, or maybe an upper back day, a lat day, your upper back, your lats might be a little sore, but it should not be like this pain type thing. 00:16:37.600 --> 00:16:53.600 If you're doing if it's painful, like it's legit painful, you've got something going on that you need to address, whether it's something in your program or something in your lifestyle, or a combination of both, or maybe your golf swing is all jacked up, you might need to see like some sort of professional that can help you with fixing your swing a little. 00:16:53.840 --> 00:17:02.720 Could be any number of different things, but that's the multi-pronged approach that I would take as far as trying to think about what could be the issue here. 00:17:03.360 --> 00:17:06.319 Next question: Should the army get rid of morning PT? 00:17:06.559 --> 00:17:08.000 In my opinion, yes. 00:17:08.240 --> 00:17:21.680 And not because I think it's like a bad thing to get people awake and moving and getting their PT in, although physiologically speaking, you're not as primed to perform first thing in the morning as you would be later in the day. 00:17:21.839 --> 00:17:30.000 However, honestly, most people who don't train first in the thing in the morning that have general consistency issues that aren't like super gung ho about training, they'll get it in no matter what. 00:17:30.160 --> 00:17:31.759 Typically, they're a lot less consistent. 00:17:31.920 --> 00:17:35.440 So for a lot of people, getting training in in the morning is usually a good thing. 00:17:35.519 --> 00:17:40.720 And a lot of people think the army, like everyone in the army is like super into their fitness and really, really fit. 00:17:40.799 --> 00:17:43.519 That is not the case whatsoever, especially the regular army. 00:17:43.680 --> 00:17:48.480 But even in higher levels, sometimes SF guys are not as fit as you think they would be. 00:17:48.640 --> 00:17:49.839 And I don't stand for that. 00:17:49.920 --> 00:17:53.440 I don't think it's a good thing, but I'm just kind of stating a real fact. 00:17:53.759 --> 00:17:58.240 But should they get rid of Morning PT, I think so, because here's the deal. 00:17:58.480 --> 00:18:13.200 In a perfect world, we would get every private Joe Snuffy and his buddies to stop playing video games and stop slamming cola and eating Godfather's pizza from the shopette at 8 p.m. 00:18:13.440 --> 00:18:21.759 and go to bed at 8 30, and therefore get enough sleep to wake up and be well rested, well recovered enough to get their PT in early morning hours. 00:18:22.000 --> 00:18:27.519 That being said, it is not a perfect world, and therefore, Private Joe Snuffy and his buddies are not gonna do that ever. 00:18:27.680 --> 00:18:29.759 They're just not it's not gonna happen. 00:18:30.079 --> 00:18:54.319 So, in my opinion, the next best thing would be to A, accept the fact that in the regular army, almost never is there not enough time to actually do for the most part, if you're in the field or doing some sort of other specific training event, that's one thing, but like just general garrison, there's almost never a case where there's not enough time to get a workout in, a PT session in during the day as a unit. 00:18:54.640 --> 00:19:08.480 Now, I won't even get into how terrible unit PT is as like as far as programming is concerned and the fact that it's leading people astray, but just like this is the general concept of whether it should happen in the morning or throughout the day. 00:19:08.720 --> 00:19:13.279 In general, you're gonna have time at some point to get PT in, whether it's right before lunch. 00:19:13.440 --> 00:19:15.680 I think the best time to do it would be right before lunch. 00:19:15.839 --> 00:19:24.400 That way people can get their workout in, they can go get lunch, they can kind of recover, maybe take a shower if they're in the barracks or whatever, they come back for the afternoon and all is good. 00:19:24.720 --> 00:19:32.960 But a lot of units will just kind of like

show up, hurry up and wait and just do random stuff all day to kill time until 1700 and then they'll leave. 00:19:33.039 --> 00:19:37.440 That's a major reason that a lot of people want to go SF because they don't do that in SF. 00:19:37.599 --> 00:19:39.200 You leave when the work is done. 00:19:39.359 --> 00:19:43.279 Not that the work's always done before 1700, but when it is, you leave. 00:19:43.440 --> 00:19:47.839 Sometimes the work's not done for several days with barely any sleep on end. 00:19:48.079 --> 00:20:00.160 But that is just SF life and it's cool, but also it can be rough on one end when you're just going and running and gunning, but it can be nice on another end where you're having a chill week and you're home at 11 a.m. 00:20:00.319 --> 00:20:00.960 every day. 00:20:01.200 --> 00:20:17.279 And a lot of the better team sergeants, in my opinion, and if I ever became a team sergeant before getting out, I mean I got out, but I likely would have been a team sergeant a couple years after I actually got out, I would have had the team do a team workout. 00:20:17.359 --> 00:20:18.720 Not necessarily all do the same thing. 00:20:18.880 --> 00:20:25.759 I think that's not a good idea, but go to the gym at the same time and do their own workouts and keep people accountable, make sure they were doing the right things in training. 00:20:26.000 --> 00:20:34.000 That way guys can get their late night pleasure bullshit that they do, staying up super late and cutting into sleep because they have to wake up early. 00:20:34.079 --> 00:20:39.440 But if they didn't have to wake up early, that wouldn't cut into sleep, they'd be able to sleep later, which I don't really agree with. 00:20:39.599 --> 00:20:43.519 I think that's not a great way to live life, but that's just kind of how it is. 00:20:43.920 --> 00:20:51.759 They can get that in and they can get their training in and they can get enough sleep to recover and sustain it, even if it's not the perfect type of training. 00:20:51.920 --> 00:21:03.519 They're at least going to get something out of it more out of it than sleep depriving themselves, then going and doing terrible training and wondering why everyone is in horrendous shape and fat and can't pass a PT test. 00:21:03.680 --> 00:21:16.160 Yes, I think that is a hundred percent on the soldiers, the soldier's responsibility to be able to maintain his own physique and his basic fitness tasks, but in reality that's just not how it is. 00:21:16.319 --> 00:21:23.039 They need some sort of accountability, like a lot of people just need accountability, and it's there, but it's not there at the right time of day. 00:21:23.279 --> 00:21:31.359 So this will probably happen at some point once the army catches on to how bad it is that like people just aren't sleeping enough. 00:21:31.519 --> 00:21:34.720 The army's usually 10 to 20 years behind the data. 00:21:35.039 --> 00:21:40.960 So there are definitely some units, as far as I know, catching on and doing PT later in the day, which is great. 00:21:41.119 --> 00:21:45.279 I don't know when it's going to become an army wide thing, but I think it should be. 00:21:45.440 --> 00:21:50.480 So, for what it's worth, that's my answer, even though it won't really affect anything. 00:21:50.799 --> 00:21:51.759 What's up, guys? 00:21:51.920 --> 00:21:54.640 A real quick break in the action before we get back to the show. 00:21:54.880 --> 00:22:00.480 There's this really, really trite quote fail to prepare, prepare to fail, and Guess what? 00:22:00.640 --> 00:22:02.960 Quotes don't become trite accidentally. 00:22:03.119 --> 00:22:05.680 They become trite because they are actually true. 00:22:05.839 --> 00:22:09.119 Almost everyone experiences it, and so it becomes a quote. 00:22:09.359 --> 00:22:14.960 And this quote is applicable to nutrition more so than almost any other aspect of life. 00:22:15.200 --> 00:22:20.480 Those who prepare their meals ahead of time will see more success, regardless of what their goals. 00:22:20.799 --> 00:22:30.640 Honestly, any successful nutrition intervention I've ever been a part of, whether it's coaching, my own, or people I know, have had some sort of planning or preparation involved. 00:22:30.880 --> 00:22:45.200 And although you can absolutely do your own meal prep, let's be honest, most people either do it for short periods of time and then they fall off for several months and it's on and off like this roller coaster, and therefore they fail half the time. 00:22:45.359 --> 00:22:46.960 That's not a very good percentage. 00:22:47.200 --> 00:22:53.200 Or most people just don't have the time or the bandwidth or the gumption to do their own meal prep every week. 00:22:53.440 --> 00:22:56.960 And that is where a meal prep delivery service comes in. 00:22:57.119 --> 00:23:03.599 And I have tried dozens of them, and absolutely nothing touches Mega Fit. 00:23:03.759 --> 00:23:10.079 It is hands down the best I've ever tried as far as macros are concerned, and as far as taste is concerned. 00:23:10.400 --> 00:23:14.160 Me, I prefer to get some of the meals custom made. 00:23:14.319 --> 00:23:20.559 You can actually go in and choose the meat, the produce, the starch, and the macros that you want. 00:23:20.799 --> 00:23:29.599 They also have pre-made meals that are also delicious, and the macros are fantastic for performance, body composition, and just overall vigor and well-being. 00:23:29.759 --> 00:23:37.200 I usually eat five, six, seven of these per week, and they make my life very, very simple and low stress. 00:23:37.359 --> 00:23:44.480 I typically like to cook them on the stovetop with a little bit of bone broth, let them simmer for a little while, but they also work great in their microwave. 00:23:44.799 --> 00:23:47.599 And I've got a discount code for you if you want to try it. 00:23:47.839 --> 00:23:58.720 You can either go to the description and click the link for MegaFit, you'll get 10% off, or you can go

to their website, megafit.com, type in the code TTM at checkout for that 10% off. 00:23:58.880 --> 00:24:00.559 Alright, guys, back to the show. 00:24:00.799 --> 00:24:04.400 Next question any benefits unique to trail running versus just road running? 00:24:04.480 --> 00:24:05.359 Yeah, absolutely. 00:24:05.519 --> 00:24:07.839 Trail running, I mean, it depends on what you're training for. 00:24:07.920 --> 00:24:15.039 If you're training for a road race or a time trial that's going to occur on a road, you should probably do a good amount of road running, but you can definitely still do some trail running. 00:24:15.119 --> 00:24:23.599 And vice versa, if you're training for an ultramarathon or something that's going to be mostly on a trail, you can still do some of your speed work or your threshold work or even some of your long running. 00:24:23.759 --> 00:24:30.240 A lot of ultra marathons are kind of a combo between like off-the-beaten path, dirt roads, regular roads, etc. 00:24:30.400 --> 00:24:32.880 So getting some of your running in on roads is a good idea. 00:24:33.200 --> 00:24:42.640 But if you're just running for general fitness or enjoyment or health, whatever have you, or just general running performance, then I like mixing it up a little. 00:24:42.799 --> 00:24:57.200 I would usually lean towards doing longer, easier stuff on trails and faster, more speed-specific stuff on either tracks or a treadmill or outdoors on relatively flat ground, depending on what you're training for again. 00:24:57.519 --> 00:25:07.759 But that's not to say that you can't ever do some maybe some hill repeats on a trail that's not going to like beat you up or potentially roll your ankle or something like that. 00:25:08.079 --> 00:25:12.960 But the main unique benefits to a trail, I would say one is mental. 00:25:13.039 --> 00:25:28.559 It's just you there's more to look at, it's more stimulating, it requires a little more presence, especially if you're on a more technical trail that has roots and rocks and things that you have to pay attention to if you don't want to roll your ankle or break your foot or fall over and break rule number one, always look cool. 00:25:28.880 --> 00:25:30.079 So there's that. 00:25:30.319 --> 00:25:35.519 But also it has a different dynamic as far as the physical effects. 00:25:35.680 --> 00:25:39.680 You are uh you have to be a little bit more agile on a trail. 00:25:39.759 --> 00:25:51.839 You're using different muscles, you're doing a little bit more lateral movement, your feet, every time you take a step when you're running, your foot's not landing the exact same way as it would on just an even flat surface like a road. 00:25:52.079 --> 00:25:53.200 So there's that. 00:25:53.519 --> 00:26:07.519 So I mean, most people I would say find more mental stimulus and mental enjoyment and more of a mental reset from doing stuff on a trail, from running on a trail or even hiking on a trail, whatever have you, brucking than doing on a

road. 00:26:07.599 --> 00:26:08.400 That's not everyone. 00:26:08.480 --> 00:26:10.799 A lot of people do like road running, and that's totally fine. 00:26:10.960 --> 00:26:14.480 Another potential benefit would be a little bit less impact. 00:26:14.720 --> 00:26:27.359 So usually trails are not hard-packed, they're a little bit more forgiving to bad run form, or just if you run a lot of volume, even if you have good form, it's still a good idea to kind of give yourself a break from impact once in a while. 00:26:27.519 --> 00:26:30.000 So I would say those are some of the top benefits. 00:26:30.240 --> 00:26:48.000 And in general, I would recommend pretty much regardless of anyone's goal, if you want to run and enjoy it and do it for a long period of time, doing a little bit of trail running at least would be probably a good idea, even if you're doing mostly road running, or if you just want to do trail running only, that's totally fine too. 00:26:48.400 --> 00:26:51.920 Next question tips on compartmentalization. 00:26:52.160 --> 00:26:55.599 I'm in the Q course, and my personal life is in the garbage disposal. 00:26:55.680 --> 00:26:56.720 Yeah, that's super tough. 00:26:56.880 --> 00:26:58.240 And also you're not alone. 00:26:58.319 --> 00:27:06.960 A lot of people have crazy personal lives, whether they're in the Q course or they're at basic training or they're in group, maybe deployed, et cetera, et cetera. 00:27:07.119 --> 00:27:10.319 And the best special operators are able to compartmentalize. 00:27:10.400 --> 00:27:12.240 Is it super healthy for you? 00:27:12.640 --> 00:27:13.680 Very arguable. 00:27:13.839 --> 00:27:17.039 But is it required in order to do your job at a very high level? 00:27:17.359 --> 00:27:18.000 100%. 00:27:18.640 --> 00:27:32.319 If you are distracted by your home life when the lives, when your life and the lives of the guys around you are at stake because you're doing something serious that needs 100% of your focus and attention, that is a massive problem. 00:27:32.480 --> 00:27:37.680 So you need to be able to compartmentalize and put that stuff completely out of your mind. 00:27:38.079 --> 00:27:46.240 And there's a few different things you can do as far as practicing it and making it into more of like an automatic thing that you do. 00:27:46.480 --> 00:27:48.319 And honestly, it does start with practice. 00:27:48.400 --> 00:27:56.079 It starts with being aware of it and also aware of the fact that you can't do anything about what's going on in your home life in that moment when you have to perform. 00:27:56.240 --> 00:28:04.720 So you're in the queue, it's not as high stakes as going out on a real live mission, like a combat mission or anything, but it's still pretty high stakes because you got to go perform. 00:28:04.880 --> 00:28:17.599 And if you're always thinking about all these things that are going on at home when you have to perform your task to standard in the queue course in order to move on and eventually hopefully graduate, get your green beret, that can be a problem because you're not going to perform as well. 00:28:17.839 --> 00:28:19.839 And also it's rough on the mental health. 00:28:19.920 --> 00:28:29.279 If you're just always thinking about all these things that you can't control at that moment, maybe you can control them in general, and I'll get to that in a second, but you can't control them at that moment. 00:28:29.440 --> 00:28:40.319 And if you always ask yourself, hey, I'm about to go do this thing that I need to focus on, can I control anything else that's going on at home or with my relationships or whatever have you, my finances? 00:28:40.480 --> 00:28:41.599 No, I can't. 00:28:41.920 --> 00:28:44.880 So, yes, easier said than done, but guess what? 00:28:44.960 --> 00:28:46.000 I don't have to think about that. 00:28:46.079 --> 00:28:49.359 Right now I'll focus on what I'm about to do for the next five minutes. 00:28:49.599 --> 00:28:51.440 And that goes right into segmentation. 00:28:51.599 --> 00:28:52.559 So segmenting things. 00:28:52.720 --> 00:29:05.519 Anytime you're doing something really hard that you hate, like Hell Week at BUDS, or a really hard iteration at SVS, or you're just miserable out at S U T in the Q course, or whatever, you segment things. 00:29:05.599 --> 00:29:09.359 Like I just need to make it to if it's nine o'clock, I have to make it to 9:30. 00:29:09.519 --> 00:29:11.839 Or if I just woke up, I have to make it to breakfast. 00:29:12.079 --> 00:29:13.680 Just made it past breakfast, sweet. 00:29:13.839 --> 00:29:17.119 Next target is lunch and then dinner and then bedtime. 00:29:17.279 --> 00:29:19.279 Or you can break things down even further. 00:29:19.440 --> 00:29:21.200 I need to make it to the next five minutes. 00:29:21.279 --> 00:29:25.200 I'm gonna focus on just what's going on in the next five minutes and nothing else. 00:29:25.599 --> 00:29:29.920 And this is difficult to do like the first time. 00:29:30.000 --> 00:29:31.839 It's not gonna work the first time. 00:29:32.079 --> 00:29:35.680 But right now, you and a lot of people have this habit. 00:29:35.920 --> 00:29:43.680 Your habit, your mental psychological habit is to focus on things that are stressing you out that aren't in the moment things. 00:29:43.759 --> 00:29:45.200 You're not very present. 00:29:45.599 --> 00:29:50.079 And like any habit, you can basically build the opposite habit. 00:29:50.240 --> 00:29:58.720 And it really starts with being mindful and of course acknowledging when the thoughts of other things come in, but then just getting right back to the task at hand. 00:29:58.880 --> 00:29:59.839 Can I control this right now? 00:30:00.000 --> 00:30:00.160 No. 00:30:00.319 --> 00:30:06.000 Okay, I'm gonna focus on what I need to do for the next five minutes to execute the way that I need to. 00:30:06.240 --> 00:30:12.240 So it really comes down to practice segmenting as well as you can practice being more mindful.

00:30:12.480 --> 00:30:27.519 So doing things like journaling, anytime you have a bunch of things piling up in your amygdala, which is part of your brain that's responsible for reacting to stressful scenarios, and when it's a little bit overloaded, you start feeling anxiety. 00:30:27.680 --> 00:30:36.400 And when you have a lot of anxiety, it can release catecholamines like norepinephrine, adrenaline, and it can impede your performance pretty significantly. 00:30:36.720 --> 00:30:44.960 But simply taking these things that are piling up in there and writing them down on paper, even if they're super dumb things, no one has to see this stuff, by the way. 00:30:45.119 --> 00:30:46.480 You don't even have to look back on it. 00:30:46.559 --> 00:30:51.440 But taking them out of your brain and writing them down is really simple sounding, but it works really well. 00:30:51.599 --> 00:30:53.519 So you can have some sort of journaling practice like that. 00:30:53.599 --> 00:30:56.400 You can do things like meditation, you can do body scans. 00:30:56.480 --> 00:31:05.279 This is more of acute benefits, like, hey, I'm about to go do this really important thing, but I have all this clutter and I'm thinking about all these things that are going on in my life. 00:31:05.440 --> 00:31:08.640 Right now, I'm gonna go do a 15-minute yoga ninja session. 00:31:08.720 --> 00:31:13.680 You can go on YouTube, Ali Boothroid has a really good yoga ninja channel, and you can go do that. 00:31:13.839 --> 00:31:15.759 You can do things like guided meditation. 00:31:16.000 --> 00:31:23.920 The thing is about these things though, is they're practices, and like any practice, don't wait until you feel overwhelmed. 00:31:24.160 --> 00:31:29.920 To get good at them and therefore experience as best results as you possibly can get from them. 00:31:30.079 --> 00:31:33.839 You have to practice them and do them on a regular basis, even when you're not feeling stressed. 00:31:34.000 --> 00:31:40.000 So, like for me, when I do Yoga Nidra on a regular basis, even if I'm not feeling super overwhelmed, I feel less overwhelmed. 00:31:40.079 --> 00:31:43.200 And also, when I do feel overwhelmed, it just works a lot better. 00:31:43.359 --> 00:31:47.200 When I haven't been consistent with it, it just doesn't do the trick as much. 00:31:47.440 --> 00:32:00.079 So getting into a practice like that would be a really good idea, and really using it strategically because you're really good at it, because you practice it a lot, right before you need to go perform and focus on one thing is awesome. 00:32:00.480 --> 00:32:02.880 Also, you want to practice being more present. 00:32:02.960 --> 00:32:05.599 A lot of people these days are just not present ever. 00:32:05.759 --> 00:32:14.720 They're always distracted, they can't be bored, they can't have any sort of silence or any sort of stillness or any sort of solitude. 00:32:15.119 --> 00:32:23.200 As soon as there's any semblance of boredom, they lose their minds if they don't pull their phone out and start scrolling or do something to distract themselves. 00:32:23.440 --> 00:32:31.359 Being able to just sit and be present is going to allow you to not always need to distract yourself, not always be thinking about other things. 00:32:31.519 --> 00:32:33.680 Just allow yourself to be present in the moment. 00:32:33.920 --> 00:32:37.359 Hey, I'm sitting down on a chair outside in my yard. 00:32:37.599 --> 00:32:39.440 How does the grass feel on my feet? 00:32:39.680 --> 00:32:41.279 What do the trees look like? 00:32:41.440 --> 00:32:42.319 What are the birds? 00:32:42.400 --> 00:32:44.480 How many different birds are making different sounds? 00:32:44.640 --> 00:32:53.119 Just being very present in moments like that and not always like when you're standing in line, you'll look around at any grocery store or any place that has lines. 00:32:53.359 --> 00:33:02.319 If you look around, every single person is going to be on their phone and scrolling or texting or doing something to distract themselves because they can't just stand still and be bored. 00:33:02.640 --> 00:33:08.799 And being bored, honestly, I made a post about this recently, but it has a lot of different benefits, but this would be one of them. 00:33:09.039 --> 00:33:12.000 It just allows you to be more present in the moment. 00:33:12.160 --> 00:33:26.160 And when you have something that you really need to focus on, a really high-stakes thing that's coming up, but oh by the way, you have a lot going on out elsewhere, being able to be present and focus on that and not all the other stuff, guess what? 00:33:26.400 --> 00:33:35.119 Being present and practicing it and forcing yourself to do it on a regular basis will make you better at being able to focus on what's right in front of you. 00:33:35.359 --> 00:33:37.279 So jumped around there a little. 00:33:37.519 --> 00:33:42.160 But good question and really, really important, and something a lot of people struggle with. 00:33:42.240 --> 00:33:54.240 But those are some pretty good tactical, as well as a little bit of just like mindset things to consider as far as being better at focusing on the task at hand and not worrying about all these things that are going on that you can't currently control. 00:33:55.279 --> 00:33:58.640 Next question: which of your plans can I use in a cut? 00:33:58.960 --> 00:34:03.519 Honestly, what plan you choose, I would base it on your fitness goals. 00:34:03.680 --> 00:34:07.759 Not so much whether you think a certain plan is going to work better for fat loss or not. 00:34:08.000 --> 00:34:13.920 The main thing that's gonna drive fat loss is the fact that you're in a calorie deficit, which is purely nutrition. 00:34:14.000 --> 00:34:15.039 It's not your training. 00:34:15.199 --> 00:34:39.679 Now, there are certain types of training that work better in a cut and worse in a cut, but a lot of people think that usually it's because they've been marketed to by

scammy people, but a lot of people think that there's certain training programs or training philosophies or methods or techniques that are gonna enhance fat loss further than another technique or program, and that's not really where your mind should be going. 00:34:39.920 --> 00:34:49.199 Some people like to tout their programs as like this is gonna be awesome for fat loss, or this is more of a muscle building program, this is more of a burn and tone program, whatever. 00:34:49.360 --> 00:34:59.440 That is either one, disingenuous, the person knows better, but they're still just trying to be scammy marketers, or two, it's a clear sign that they don't know what they're talking about. 00:34:59.760 --> 00:35:03.760 So depending on what your fitness goals are, that is how I would choose your program. 00:35:03.920 --> 00:35:14.960 If you want hybrid gains, then or at least to do your best as far as maintaining muscle and strength, you're gonna be in a cut, so you might not gain a ton of muscle and strength, but you can definitely gain some endurance. 00:35:15.119 --> 00:35:18.880 If you have more of those goals, I would choose one of the Jack Gazelles. 00:35:19.199 --> 00:35:25.280 If you have selection prep goals, you definitely waited too long to do your cut, you should have done that sooner. 00:35:25.599 --> 00:35:30.079 But either the selection prep programs would be good, ruck run lift or SFS. 00:35:30.239 --> 00:35:42.079 If you have just muscle gain goals, hypertrophy, or if you're a little bit more of a beginner, or you want like a three-day full body plan, it would be something like Kickstart, which is my garage gym-friendly program. 00:35:42.480 --> 00:35:47.599 You could also do, if you prefer an app-based hybrid plan, I would do something like T850. 00:35:47.679 --> 00:35:49.199 That would be a solid one to join. 00:35:49.280 --> 00:35:52.960 But the main thing is that you are A, in a reasonable calorie deficit. 00:35:53.039 --> 00:35:58.639 If you have performance goals, you want to be in a very reasonable deficit, 300-ish below maintenance on average per day. 00:35:58.880 --> 00:36:06.559 If you have mainly fat loss goals, your main focus in training should be to lift weights and give your body a stimulus to grow muscle. 00:36:06.639 --> 00:36:09.920 Even if you don't grow muscle, that's your best bet at maintaining it. 00:36:10.159 --> 00:36:15.280 You can do a little bit of cardio, but again, I would not try and like burn extra fat by doing cardio. 00:36:15.360 --> 00:36:17.920 A lot of people think like I'm gonna go in a deficit. 00:36:18.000 --> 00:36:20.400 I need to crank up training to burn more fat. 00:36:20.559 --> 00:36:23.039 That is the exact opposite of what you should be doing. 00:36:23.199 --> 00:36:25.920 When you're in a deficit, you're also in a recovery deficit. 00:36:26.079 --> 00:36:39.599 So doing more volume of training when you have less resources to actually recover from that volume, aka calories coming in, and your body's already more in a stressed-out state, being in a deficit is a stress around the body, that is not a good idea. 00:36:39.679 --> 00:36:42.079 Even though a lot of people do that, it still doesn't make it right. 00:36:42.400 --> 00:36:59.199 So just regardless of your body composition goals, I would ensure that you're doing your part nutritionally and making that happen, whether it's muscle gain or fat loss, and then choose your program based on your performance goals or your muscle gain goals, your endurance goals, or whatever have you. 00:37:00.000 --> 00:37:02.079 Next question, we will do a couple more. 00:37:02.239 --> 00:37:07.360 Any advice on public speaking, dealing with nerves or just tips for becoming better at it? 00:37:07.519 --> 00:37:08.000 Yeah. 00:37:08.320 --> 00:37:20.880 So you guys who have been listening for a while are probably gonna know what I'm about to say, but this comes from confidence, which comes from competence, and competence comes from getting reps. 00:37:21.119 --> 00:37:24.800 The more often you do something, the better you get at it. 00:37:24.960 --> 00:37:31.199 The first time I ever did a brief was back in my very early days as a Green Beret. 00:37:31.360 --> 00:37:32.480 I was a brand new guy. 00:37:32.639 --> 00:37:34.480 I was the only Delta on the team. 00:37:34.639 --> 00:37:41.119 I think I was in E5 still, I hadn't even made E6, which means I hadn't even been in group for six or seven months. 00:37:41.199 --> 00:37:43.519 I think I made E6 like seven months in. 00:37:43.679 --> 00:37:46.159 But anyway, I had to brief just the med plan. 00:37:46.559 --> 00:37:50.000 And it was, I want to say, like, a one-star or a two-star general. 00:37:50.079 --> 00:37:53.360 We were over in Europe doing this, it wasn't even a real mission. 00:37:53.440 --> 00:37:55.199 This was a training mission. 00:37:55.519 --> 00:37:59.760 And of course, I told myself, like, oh, I'm good. 00:37:59.840 --> 00:38:00.960 I don't have to rehearse that much. 00:38:01.039 --> 00:38:02.559 I think we did one team rehearsal. 00:38:02.639 --> 00:38:04.559 I did alright, because it was just my team. 00:38:04.800 --> 00:38:09.760 But then I got in front of the real people, and shit hit the fan. 00:38:09.840 --> 00:38:11.360 I was absolutely horrendous. 00:38:11.440 --> 00:38:17.440 I was saying all these filler words, I was stumbling over my words, I had no idea what the hell I was talking about. 00:38:17.599 --> 00:38:21.360 Like, I knew what I was talking about, but I just couldn't express it. 00:38:21.599 --> 00:38:25.840 And mainly because I was super nervous, my voice was quivering, etc. 00:38:26.639 --> 00:38:28.880 And I never wanted that to happen again. 00:38:28.960 --> 00:38:30.159 My team was giving me shit. 00:38:30.320 --> 00:38:32.639 I mean, a lot of people kind of flop their first brief. 00:38:32.800 --> 00:38:38.800 Some people are just kind of naturally good at it, but I was not, but then I realized that I

didn't want to do that again. 00:38:38.880 --> 00:38:40.159 It was really embarrassing. 00:38:40.400 --> 00:38:54.880 And even though I wasn't big in personal development back then, I kind of common sense-wise grasped the fact that if you suck at something, you can just practice it more and rehearse it more and prepare for it more, and you're probably going to do better at it. 00:38:55.199 --> 00:39:02.800 So for future briefs, I not that I was like really, really good right off the bat, like my second brief, but I got better and better. 00:39:02.960 --> 00:39:04.559 The more times you do something, the better you get. 00:39:04.719 --> 00:39:20.559 But also, even if you don't have the opportunity, which I'll give you some potential options as far as giving yourself reps here in a second, but even if you don't have the opportunity to do a bunch of reps of actual public speaking, you can still do reps beforehand as far as rehearsals. 00:39:20.719 --> 00:39:24.000 You can go over it several, several times and get it down. 00:39:24.159 --> 00:39:35.679 Now, I would not recommend trying to memorize it word for word, but ideally it's something you're competent in, you know what you're talking about, and you can basically rehearse the concepts and the flow of it. 00:39:35.920 --> 00:39:42.559 Even if you say something slightly different on every single time you rehearse, but you still get the same message out, then that's perfect. 00:39:42.719 --> 00:39:49.840 If you memorize it, it can kind of throw you off because if you like forget one word, it can really, really throw your flow off and can be hard to bounce back from. 00:39:50.079 --> 00:39:52.079 So I wouldn't recommend memorizing it. 00:39:52.320 --> 00:39:57.360 But that would be honestly a great start, rehearsing and getting reps. 00:39:57.519 --> 00:40:08.719 Now, if you don't have the ability to get a bunch of reps before you have like a big speech, which honestly for most people that's that's not the case, they don't have a bunch of other speeches lined up before they get to the big show. 00:40:08.960 --> 00:40:11.280 What I would do is join Toastmasters. 00:40:11.360 --> 00:40:18.079 Toastmasters is literally a public speaking teaching course that you can join and you can go. 00:40:18.159 --> 00:40:24.000 And I think the first time you don't have to speak, you just kind of listen and observe and see how it's run. 00:40:24.239 --> 00:40:25.840 The second time they kind of break you in. 00:40:25.920 --> 00:40:27.199 It's kind of a crawl walk run. 00:40:27.280 --> 00:40:37.599 You do like a more brief speech, then a little bit more intense and a little more intense, and you can it's on you, like you can go as often as you want or as lit non-often as you want. 00:40:38.000 --> 00:40:42.960 And someone will rate your content, like what you actually briefed about. 00:40:43.119 --> 00:40:44.480 Did you get your point across? 00:40:44.639 --> 00:40:45.920 How was the structure? 00:40:46.159 --> 00:40:47.440 Did you teach well? 00:40:47.760 --> 00:40:49.920 Do we understand what you were talking about? 00:40:50.159 --> 00:40:51.679 Did you tell any good stories? 00:40:51.760 --> 00:40:52.960 Like how was the storytelling? 00:40:53.119 --> 00:40:53.679 Things like that. 00:40:53.760 --> 00:40:57.360 And another person will be the filler word counter. 00:40:57.440 --> 00:41:01.039 So they'll count how often you say like, which I know I say like quite often. 00:41:01.119 --> 00:41:04.400 It's kind of hard when you're just going off the cuff in podcasts. 00:41:04.559 --> 00:41:07.679 I try to work on it, but I still say like somewhat often. 00:41:07.840 --> 00:41:12.400 They'll count how many times you say um or you know, or etc. 00:41:13.199 --> 00:41:14.960 And no one's perfect in this regard. 00:41:15.039 --> 00:41:21.679 Well, there are people who are incredible public speakers that have just done it so many times and they've rehearsed it so many times, they've probably got coaching. 00:41:21.840 --> 00:41:26.960 You could get coaching on this if you have the funds for it and you want to really invest and you want to really take it to the next level. 00:41:27.039 --> 00:41:28.880 But Toastmaster is pretty solid. 00:41:29.199 --> 00:41:33.199 But a lot of people are gonna say some filler words, and it's not the end of the world at all. 00:41:33.440 --> 00:41:54.239 But when you do it over and over again and you have someone actually giving you feedback, constructive feedback, not like, oh, you just did great, good job, you're the man, but like actual constructive feedback, like this is what you fucked up, this is what you need to do better next time, this is how many times you said this word, so on and so forth, then you actually get to iterate and get better with each and every rep. 00:41:54.639 --> 00:41:57.039 So, for example, this is not public speaking. 00:41:57.199 --> 00:42:01.840 I am talking to the screen and I'm doing it off the cuff, which is you know not the easiest thing. 00:42:02.079 --> 00:42:10.719 If you go back to some of my first episodes, you will hear the difference between episode one through ten. 00:42:11.119 --> 00:42:13.360 Episode one is extremely cringe worthy. 00:42:13.519 --> 00:42:18.480 Honestly, probably my first 50 episodes, if I listen back to them, I cringe. 00:42:18.559 --> 00:42:19.599 But honestly, that's a good thing. 00:42:19.679 --> 00:42:21.920 It means you've gotten better compared to now. 00:42:22.079 --> 00:42:27.440 If you listen to the first 10 episodes or so, and then you listen to the last 10 that I've done, you will see the night and day difference. 00:42:27.519 --> 00:42:33.199 And it's because I've spent 250 plus hours podcasting, and you get better at these things over time. 00:42:33.280 --> 00:42:40.000 And I talk about things that I'm interested in as well as things that I'm um expert in or very well versed in. 00:42:40.320 --> 00:42:59.840 So, like anything, public speaking is a

skill, and dealing with the nerves, I mean, no matter what, if it's a really high-stakes thing, you're probably gonna have some nerves, in which case you can do some, like I was going talking about earlier with the compartmentalize, you can just do some body scans, you can do some breathing exercises, box breathing, you can talk to people. 00:43:00.000 --> 00:43:06.079 A great thing to do before you go to do a more public speech or a brief is to just chat with people. 00:43:06.239 --> 00:43:13.920 It gets you into the talking mood, it kind of takes your mind off all the potential things that you can do to fuck up, and you can go from there. 00:43:14.079 --> 00:43:15.599 Also, I would check out some books. 00:43:15.840 --> 00:43:19.599 Talk like Ted is by far the best public speaking book there is. 00:43:19.920 --> 00:43:24.480 And then the Presentation Secrets of Steve Jobs is another really good one. 00:43:24.639 --> 00:43:37.199 I believe they're the same author, but again, the book is gonna give you a lot of information on how to do it well, but you are not gonna get really good at public speaking by just reading a book. 00:43:37.280 --> 00:43:43.360 You're gonna get good at public speaking by doing it and doing it and doing it and rehearsing and making sure you're showing up prepared. 00:43:43.679 --> 00:43:45.199 So that is my best advice. 00:43:45.360 --> 00:43:46.000 Best of luck. 00:43:46.320 --> 00:43:47.360 Just get the reps in. 00:43:47.519 --> 00:43:48.960 It's okay to suck early on. 00:43:49.119 --> 00:43:49.760 Everyone does. 00:43:50.079 --> 00:43:52.159 Eventually, if you keep working at it, you'll get better. 00:43:52.960 --> 00:43:58.559 Guys, a little break in the action to tell you about Pride Foods, Rice and Grinds, and Stacks. 00:43:59.280 --> 00:44:13.440 If you have Listening to the show for a while, you guys know my stance on carbs and the fact that most people with extreme performance goals or body composition goals eat nowhere near the amount of carbs they should be eating. 00:44:13.679 --> 00:44:29.199 And one of the easiest, most simple, most delicious ways I have found to get more carbs in is rice and grinds as well as Stacks, which are the two main products that Pride Foods creates. 00:44:29.519 --> 00:44:32.960 Rice and grinds is a fantastic oatmeal alternative. 00:44:33.119 --> 00:44:42.239 It's a cream of rice, but it tastes exponentially better and digests way easier than the cream of rice you're gonna see at any grocery store. 00:44:42.559 --> 00:44:46.159 The Stax pancakes are fantastic as well. 00:44:46.320 --> 00:44:51.840 They are yam-based, and the only macro in these products is carbohydrates. 00:44:51.920 --> 00:44:53.679 So I eat these things for breakfast. 00:44:53.760 --> 00:44:55.119 I eat them around training. 00:44:55.280 --> 00:45:01.440 Oftentimes in the evening after dinner, when I've already had all of my other macros, and all I have left is carbs. 00:45:01.519 --> 00:45:03.199 I can't have any

more protein or fat. 00:45:03.360 --> 00:45:14.000 I'll throw a bowl of rice and grinds on top of some frozen berries, mix it up, it thaws out the berries, and the berries cool it off so you can eat it instantly, and it is fantastic. 00:45:14.239 --> 00:45:18.079 So if you need to up your carb game, check out the link in the description. 00:45:18.239 --> 00:45:19.679 You can get 10% off. 00:45:19.840 --> 00:45:21.119 Try any flavor you like. 00:45:21.280 --> 00:45:30.320 My top flavors are chocolate brownie and brown sugar cinnamon, but all the flavors are honestly pretty damn delicious. 00:45:30.480 --> 00:45:35.280 Or you can go to pridefoods.org and type in the code TTM for 10% off. 00:45:35.440 --> 00:45:37.280 Alright, guys, back to the show. 00:45:37.679 --> 00:45:42.079 Next question to get ready for rasp, is JG3 then ruck run lift a good move? 00:45:42.159 --> 00:45:43.440 Yes, that would be fantastic. 00:45:43.519 --> 00:45:48.639 If you've got about, I want to say ruck run lift is 17 weeks, JG3 is about 15, 16. 00:45:48.719 --> 00:45:53.679 So if you have about six, seven months, that would be a perfect, perfect split to follow. 00:45:53.840 --> 00:45:58.719 If you're a little weaker in running, you might consider something like two and five mile and then ruck run lift. 00:45:58.800 --> 00:46:08.880 Or if you have a longer time horizon, you could do something like two and five mile, then jack is L3, then ruck run lift, or you could do two and five mile, then run advanced if you're really weak at running. 00:46:09.039 --> 00:46:15.440 Or if you want to just really get super good at running and then ruck run lift, but yeah, that's a fantastic option. 00:46:15.760 --> 00:46:20.159 Next question Do you count miles from a hike on weekly mileage? 00:46:20.719 --> 00:46:25.039 I don't really track my weekly mileage these days because I don't do a whole lot of running. 00:46:25.199 --> 00:46:30.239 But if I were running and tracking my weekly mileage, no, I would not count a hike as running mileage. 00:46:30.320 --> 00:46:35.599 I mean, I would count it as as far as like steps, daily steps are concerned, because my watch would count it for me. 00:46:35.840 --> 00:46:43.760 And that's not to say that getting miles on your feet non-running, like going for a hike, is a bad thing by any means. 00:46:44.079 --> 00:46:54.559 But if you're trying to track your running mileage and you're chasing some sort of run goal, then I would just count running mileage as your weekly mileage. 00:46:54.639 --> 00:47:03.519 And then, you know, if you have like a step count goal on the side, usually when I'm running a lot, I definitely count my steps running as well as walking. 00:47:03.679 --> 00:47:06.880 Basically, the steps that my watch counts all day. 00:47:07.039 --> 00:47:09.760 That is what I go with for my daily step count tracking. 00:47:09.840 --> 00:47:12.159 And I try to hit 15,000, 16,000. 00:47:12.400 --> 00:47:14.880 Now that I have a kid, it'll probably be a little less. 00:47:15.039 --> 00:47:19.920 My main goal right now is 12k, which I definitely think I can do and will do. 00:47:20.239 --> 00:47:25.440 But yeah, I wouldn't count hikes as running necessarily, but also it doesn't really matter. 00:47:25.519 --> 00:47:26.960 Just go hike and enjoy yourself. 00:47:27.039 --> 00:47:29.119 And if you have run goals, do your running. 00:47:29.360 --> 00:47:30.719 No harm, no foul. 00:47:31.599 --> 00:47:33.519 Next question, we'll make this the last one. 00:47:33.679 --> 00:47:35.519 Does normal army hate SF? 00:47:35.760 --> 00:47:38.159 As far as I know, no, not in general. 00:47:38.320 --> 00:47:41.760 I've never heard of the army as a whole hating SF. 00:47:41.920 --> 00:47:46.000 Now, that doesn't mean certain people in the army don't hate SF. 00:47:46.159 --> 00:48:05.119 There are definitely individuals, not an army-wide thing, but on an individual level, that have bad taste in their mouth because typically they either went to selection or maybe part of the Q course and did not pass and refuse to take responsibility for their own inability to pass. 00:48:05.599 --> 00:48:12.960 Usually it's someone else's fault or something else's fault or the regiment's fault or anyone's fault but theirs. 00:48:13.119 --> 00:48:16.480 These are the low agency type, not the type of person you want to be. 00:48:16.559 --> 00:48:18.239 They typically have victim mindsets. 00:48:18.320 --> 00:48:21.280 Nothing's ever their responsibility, nothing's ever their fault. 00:48:21.519 --> 00:48:23.119 So it's always someone else's fault. 00:48:23.280 --> 00:48:26.159 Someone like that might not be a big fan of SF. 00:48:26.719 --> 00:48:40.480 Or maybe it is another person that claims to be this like top dog, high performer, someone who chases big goals, etc., high achiever, but their actions don't show it. 00:48:40.639 --> 00:48:48.000 For example, maybe your squad mate goes and attends selection and makes it and wants to better himself. 00:48:48.079 --> 00:48:50.159 And he says it, but also actually does it. 00:48:50.239 --> 00:48:54.800 He follows through and goes and crushes and puts what he says into action. 00:48:55.119 --> 00:49:02.800 And maybe you are the guy who talks a big game and is like, yeah, I'm gonna go do this, I'm gonna accomplish this, I'm going SF, I'm gonna be this badass dude. 00:49:02.960 --> 00:49:04.079 But then you never go. 00:49:04.159 --> 00:49:05.280 You just don't have it in you. 00:49:05.440 --> 00:49:06.159 You know you could. 00:49:06.320 --> 00:49:10.159 You look at yourself in the mirror, you're like, I know I could do that, but I'm not. 00:49:10.480 --> 00:49:18.079 So I'm just gonna take it out on my buddy who goes and does that, or I'm just gonna take it out on the entire regiment itself. 00:49:18.159 --> 00:49:20.880 Like SF, yeah, fuck that place. 00:49:21.199 --> 00:49:30.320 So those are the type of people that might have a little bit of distaste towards SF, but the army as a whole, as far as I know, does not hate SF. 00:49:30.480 --> 00:49:39.199 Honestly, I would say the overwhelming majority of the regular army has a high degree of respect for SF. 00:49:39.360 --> 00:49:40.400 I could be wrong on that. 00:49:40.559 --> 00:49:48.239 I've never been in the regular army, and it's probably different unit to unit, but I would say that is my general perspective on it. 00:49:48.480 --> 00:49:50.000 Pretty pro SF. 00:49:50.559 --> 00:49:52.239 So that is it, guys. 00:49:52.320 --> 00:49:57.440 I hear my boy crying a little bit, so I'm gonna go check out what's going on down there with that. 00:49:57.679 --> 00:49:59.280 So thank you for tuning in. 00:49:59.440 --> 00:50:01.119 I'll be back soon with another episode. 00:50:01.280 --> 00:50:03.679 Don't forget to check out the guide in the next day or two. 00:50:03.840 --> 00:50:08.079 It is gonna be on sale until I believe midnight on Tuesday night. 00:50:08.239 --> 00:50:09.119 So check it out. 00:50:09.280 --> 00:50:11.119 Alright, guys, Terminator Out. 00:50:11.440 --> 00:50:12.400 Thank you for listening. 00:50:12.559 --> 00:50:16.559 If you like this show and want to start crushing your goals, please subscribe so you don't miss an episode. 00:50:16.639 --> 00:50:22.880 And for more fitness content, follow me on Instagram at Terminator underscore training, or check out my website, terminator training.com. 00:50:23.039 --> 00:50:24.960 All right, guys, Terminator Out.