The Art of Manliness - #655： Simple, Excuse-Busting Advice for Getting in Shape

00:00:00.000 brett mckay here and welcome to another edition of the art of manliness podcast when it comes to

00:00:11.440 getting in shape there are always a bunch of excuses to use as why you can't get yourself

00:00:14.740 in gear you don't know what program to start you don't have any time you have any equipment

00:00:18.120 etc etc my guest today cuts through those excuses and the unnecessary complications people often

00:00:22.620 bring to health and fitness to show us how you can lose weight and get strong in ways that are

00:00:26.580 wonderfully simple but powerfully effective his name is dan john he's a strength and throwing

00:00:30.800 sports coach a writer of many books and articles on health and fitness and a college lecturer we

00:00:35.140 begin our conversation with dan's two foundational approaches to simplifying your life called shark

00:00:39.100 habits and pirate maps which help you organize and streamline all your decisions in turn helping you

00:00:43.380 focus on and stay consistent with your diet and workouts we also talk about the way being part

00:00:47.220 of an intentional community can help you keep on track with your fitness goals from there we get

00:00:50.900 into dan's quadrants for eating and exercise there's reasonable workouts tough diet reasonable workouts

00:00:55.460 reasonable diet tough workouts reasonable diet tough workouts tough diet and when you should be in one

00:01:00.220 quadrant or the other we then talk about a very simple way to get started with lifting called the

00:01:03.820 one two three method dan's highly effective 10 000 swing kettlebell challenge and how you can still

00:01:08.460 work out even if all you have is a single dumbbell we also talk about one of the most effective body

00:01:12.500 weight exercises the pull-up and the overlook key to working your way into them if you can't do a

00:01:16.380 single rep right now we then talk about why dan thinks you should exercise outside more often and the

00:01:20.560 difference between health and fitness and we enter a conversation with dan's prescription for losing

00:01:24.100 weight after the show's over check out our show notes at aom.is simple strength

00:01:28.140 all right dan john welcome back to the show hey it's an honor brett i don't know if you know this

00:01:41.300 but i've been a big fan of the site for a long time and we have a catholic high school here in salt

00:01:46.280 lake city called juan diego catholic high school and the principal is actually using a lot of your work

00:01:52.820 to work with the young men and i think that's something you should be allotted for because

00:01:58.020 the materials yeah i mean some of the stuff i'm like you know how to use an axe and stuff like that

00:02:02.460 that's great but it's some of the other stuff that that's on your site that kind of has has real value

00:02:09.120 and meaning to this this generation a lot of a lot of important steps are being skipped in our education

00:02:15.360 process and it's i think you ought to know that people are listening and using your material to make a

00:02:20.740 difference well thanks for letting me know that's always great to hear especially when schools are

00:02:24.700 using the information i've also like prisons use the information for stuff and so it's always great

00:02:29.420 to hear when that that's going on i like that that's why we do what we do yeah the guys over at

00:02:33.900 alcatraz were really interested in how to build a raft that didn't work out for them that didn't work

00:02:42.500 out for maybe maybe maybe they escape we don't know all right well you're a strength and conditioning

00:02:47.120 coach we've had you on you're on three years ago almost to the day and uh wanted to bring you back

00:02:52.380 because i've been seeing some of the stuff you've been writing about you know maybe a decade ago

00:02:57.160 making its way it's circulating again it's coming viral against some of the workouts you've developed

00:03:01.800 over the years and i thought it'd be fun just to bring you back on talk about some of the the stuff

00:03:06.280 but also just dig deep into physical fitness strength and conditioning just how to how to improve our

00:03:11.200 performance so let's start off with this um as a as a coach one of your biggest challenges i i would

00:03:18.560 think maybe i'm wrong but one of the big challenges of a coach is helping your athletes stay consistent

00:03:23.600 with their programming or their training and i know a lot of people that's the big challenge when they

00:03:29.920 start off on a fitness program they get going but then they fall off the wagon they get going they fall

00:03:36.080 off the wagon so your experience i mean you've been doing this for decades i mean how what are your

00:03:40.840 best tips for being consistent with a an exercise program well see i think if you don't mind i think

00:03:46.640 you just you just walked into a much bigger thing than you think i just wrote a book called attempts

00:03:52.600 and i i like the book and the first part is about some of my new discoveries about goal setting and

00:03:58.840 and i'm going to tell you an odd thing when i was an administrator back in 1996 i found this list

00:04:05.220 in this little it was you know those uh they don't make them anymore but there was this it was a thing

00:04:09.720 called a magazine that's going to scare some of your listeners and in this magazine it had these

00:04:14.680 three rules of success show up don't quit ask questions and i just that became my motto i mean

00:04:22.860 that and so it's number one is to show up but let's see that i say that and people are going yeah show up

00:04:29.600 i'm with you but that i just wasted everybody's time because what you need is an actual other toolkit

00:04:35.420 and if you don't mind can i kind of go off for a few seconds about how i do it do it so i've got

00:04:41.480 two basic tools i use the first is called shark habits and shark habits comes from my good friend

00:04:48.680 rob wolf who is you know the paleo guy the paleo nutrition guy in fact rob was my second email that

00:04:55.200 i ever sent which will tell you how amazing that is to say out loud shark habits is this one bite

00:05:01.440 and it's gone so let's just go to the basics brett you call me up and say dan will you come to my

00:05:06.960 wedding to me that's a binary decision i look at my calendar yes or no so that's to me a shark habit is

00:05:13.860 yes if i if i am going to go i rsvp i go to online i buy the gift that you registered for and then i show

00:05:23.340 up you got that i wear it's kind of a joke but it's true i i bought 16 of the exact same black polo shirt

00:05:30.280 because all they had north america was the 16 in my size so i got all 16 of these shirts and that's

00:05:37.460 what i wear so i never think about what i'm going to wear because it's a shark habit i decided black

00:05:43.740 polos look nice in me that's what i'm going to wear so that's what shark habits are and they can become

00:05:49.680 a little bit more elegant too for example i'm a big believer that as a family you should have a menu

00:05:54.900 i mean when my daughters were young it was steak and salad on monday tuesdays was what my wife would 0.99

00:06:00.900 make what we called viking enchilada three on on wednesdays i made what i called irish jambalaya

00:06:07.640 and four was breakfast for dinner that that's good enough for you but we also had a a chores chart

00:06:13.260 and we did uh white laundry on monday nights dark laundry on tuesday nights and wednesday was

00:06:20.940 clean the bathrooms now you're gonna you're gonna have people say well i don't how does that help

00:06:25.500 you well if on a saturday i walked past the bin of white laundry and i saw it was full you know what

00:06:32.680 my reaction was that's a monday chore not a saturday chore and i was able to dismiss it out of my head

00:06:40.520 and when you go shopping you have a shopping list that ties into the menu when my daughters got a little

00:06:47.300 bit older i i even moved to a breakfast menu that we would do i don't know if you know what these are

00:06:52.040 but bird's nest or paradise that's where you you cut out a hole in the middle of a piece of bread and

00:06:56.600 you put the egg in it everyone knows what it is but you know that was like a that might have been

00:07:00.680 wednesday breakfast monday breakfast might have been protein enriched oatmeal you got that got it so

00:07:06.300 what it does what shark habits do is it frees your mind up anything that's a kind of a binary decision

00:07:13.340 i mean seriously i hate to say this but what's for dinner is kind of a very small end decision

00:07:17.840 that you probably if most families probably have

00:07:21.760 well i'm gonna say 10 but honestly it's probably less list of meals that they actually eat and you

00:07:28.120 can make nutritionists you know you're adding more vegetables and all that so why not just make it a

00:07:33.360 policy monday is what this is what we eat and then when we go shopping we buy the ingredients

00:07:38.620 for what we're gonna eat on monday so shark habits is number one now number two is comes from pat

00:07:45.280 flynn in fact pat is coming out this week with a whole bunch of these something we call pirate maps

00:07:50.580 now this is important for athletes and anybody who has a goal so just stick with me for a second

00:07:55.000 pirate map go to saint john's island find the white coconut tree take seven paces to the west dig down

00:08:02.660 that's pretty simple right let me give you my pirate map every night before i go to bed i make

00:08:09.040 my to-do list in fact brett your name is on my to-do list from last night i have you at one o'clock

00:08:14.280 and then i make coffee because i wake up to the smell of coffee and then the first thing i do in the

00:08:19.380 morning is i try to be grateful for something if i can't be grateful it kind of indicates i didn't

00:08:24.580 sleep well every day i take a short meditation i use a app called one moment meditation or i do the

00:08:31.560 longer one with brain dot fms every day i strive to eat eight to 14 different vegetables and then the

00:08:39.000 final pirate map is every day i do some mobility work called original strength and then five days

00:08:45.980 a week i lift weights and walk if i do those five things every day by the way that's taped on my

00:08:52.240 computer on the top of my computer and it's also in my journal if i do those five steps every day

00:08:58.480 statistically there's a good chance i'll dance at my granddaughter josephine's wedding i'm 63 she's

00:09:06.320 six people in my family don't live long so this is the toolkits that i use now so you say well what

00:09:13.480 does how does that relate to performance coach mon told me back when i first met him in fall of 1977

00:09:19.920 the secret to being a good discus thrower lift weights three days a week throw the discus four days a

00:09:26.660 week for the next eight years now brett for the record everybody misses that last part where it

00:09:33.400 said eight years but if i just say okay monday wednesday friday i'm gonna throw the discus

00:09:38.900 okay monday wednesday friday i'm gonna lift weights monday tuesday thursday saturday i'm gonna throw the

00:09:44.980 discus if i just stick to that simple template all my dreams come true if i get a good night's sleep

00:09:53.260 i eat my vegetables i eat my protein drink my water lift weights three days a week throw four

00:09:59.920 in eight years i'm gonna be about as good as i can be yes obviously there's more obviously but that's

00:10:08.180 pretty good and so for me the first thing i do when i work with people now is i try to i love that

00:10:15.420 the decluttering craze that's been around for a while the first thing i'm gonna do is try to get

00:10:20.220 you to declutter your life if you know i'm gonna ask you about you know the food that you have in

00:10:26.880 your in your food cupboard what's in your refrigerator you know what is it what is your

00:10:32.100 bedroom like is it quiet you actually allow your you have a tv in your bedroom no no let's get that

00:10:38.520 out of there are you are you sticking with me here brett i am yes because once we kind of clear things up

00:10:44.300 and kind of get a little bit i hate being binary i hate binary but when it comes to certain things

00:10:50.220 in life that are important but are not your goal turn those into shark habits okay you're not going

00:10:57.260 to get bored eating viking enchiladas every tuesday night you're just not because we did it for years

00:11:04.280 okay anything my wife cooks we call viking anything i cook we call it irish but here's the nice thing

00:11:10.700 you always have the ingredients you need you know what to bring out for tomorrow night's defrosting

00:11:15.840 or sometimes i'd even make tomorrow night's meal i'd make two meals in a row and all of a sudden what

00:11:22.560 you notice is all this and it's not you're not getting free time here you're not getting extra

00:11:28.840 hours to the day but what you're doing is you're freeing your brain up to focus on what's truly

00:11:35.960 important and in my case it's eating the vegetables getting the protein drinking the water getting a

00:11:41.380 good night's sleep exercising almost every day of the week and if i do that day in day out magic will

00:11:48.420 happen so for me that's the secret now if we're going to talk about performance athletes yeah we're

00:11:54.780 going to probably have a lifting component a hill sprint component technique component a tactical

00:11:59.660 component a strategic component whatever but really we're going to try to get that into a very

00:12:06.840 simple pirate map a it is sort of a do this for the next eight years list all right so just to recap

00:12:14.160 pirate maps are your things like your daily habits your daily routines and your programming you always

00:12:19.380 do this then that then that if you keep following these steps they're kind of like recipes right if you

00:12:23.800 keep following these steps over time you get to the treasure of better health and fitness and then shark

00:12:28.420 habits you make a decision once and you never have to make that decision again if x then y if it's

00:12:33.640 monday you're doing this if it's wednesday you're doing this workout you don't keep figuring out what

00:12:37.880 you're going to do you don't have to reinvent the wheel every day and part of this overall one bite

00:12:42.480 and it's gone philosophy for you too is just do stuff now if it needs doing do it now hey brett what

00:12:48.360 what happened when you emailed me uh you emailed me back because see i hate to say this to you but

00:12:55.060 you're a shark habit i said yes right that was it i had a binary decision yes i'd love to speak

00:13:01.540 with you again brett or no i hate you go away you got the yes fortunate for you that's it and so if i 0.87

00:13:10.000 get an email i if i open my email i answer every single email if a bill comes in the mail i have a

00:13:17.960 checkbook right here i have stamps right there i have envelopes right there i don't write many checks

00:13:21.980 anymore because you know everything's automated by the way automating your bill pay is the ultimate

00:13:27.820 shark habit you i mean i'm i don't know how many bills i pay a month but i don't think about any of

00:13:34.320 them it's all automatic my money goes to my my bank and then we have a little system and this magic device

00:13:44.520 happens and the bill comes in and it gets paid i don't think i mean i don't think about any of that

00:13:51.000 stuff so to me that's what the shark habits are and then the pirate map is a very simple personally i

00:13:59.260 think you can do five some people make pirate maps up to eight but i'm five is about right for me

00:14:05.100 if i stick to this eight year 10 year 20 year to-do list good things will happen well another thing that

00:14:14.700 can help with consistency so besides okay kind of distinguishing between shark habits pirate maps know

00:14:19.560 what your pirate maps are but you also talk about having a home gym or just even just equipment in

00:14:23.480 your home could be a dumbbell could be a kettlebell can also help with just consistency as well well

00:14:30.040 i don't even know this there's no nice way to say what i'm about to say because it it comes off as

00:14:35.940 kind of i'm a jerk with the second i say this but for my business covet has been one of the best

00:14:41.240 things that ever happened to me and i i know it's terrible and i'm a horrible person for saying it but 0.77

00:14:45.620 it is the truth and in fact if you'll share with the listeners that code to get that discount at my

00:14:52.240 site we have this thing on the site called the workout generator you put in what equipment you

00:14:57.580 have at home and what goals you have and then you get personalized workouts on how many days a week you

00:15:04.000 want to work out how long you want to work out with what equipment you have and what you know and

00:15:09.240 then you can scale up and down like in the squat family go to goblet squats to overhead squats for

00:15:14.380 example but if you have no equipment that's still fine because body weight is a wonderful tool for a

00:15:22.520 lot of people if you have one dumbbell okay that's fine too and you're right i have a magnificent home

00:15:30.320 gym brett i mean i've got 26 kettlebells three olympic bars bumper plates two different kinds of hip thrust

00:15:37.060 machines every farmer bar you think you can think of all the highland game equipment all the track and

00:15:43.100 field throws equipment that's just part and just it just goes on and on and on so for me to trade at

00:15:49.560 home that's no problem at all i've got everything you need but gentle listener comma you might not

00:15:57.760 but you still have your body for body weight you might have a couple of jugs of water uh one of my

00:16:03.980 one of my clients realized that empty vinegar bottles are actually a pretty good weight to do

00:16:10.720 a lot of things i'm like i never thought of vinegar bottle so you know he had this guy training and

00:16:15.760 making progress with you know these discarded vinegar bottles so it's it's the old cliche when i was young

00:16:22.240 it was very common when i was young if there's a will there's a way and i still think and to be honest

00:16:28.360 with you that is one of the most important things we need to teach young people you know if you have

00:16:35.000 the determination you'll figure out how to do it well in addition to determination and willpower you

00:16:41.600 also talk about one thing that can really help sort of supercharge your consistency is being a part like

00:16:47.480 doing your programming doing your fitness goals with a with an intentional community people who are

00:16:53.020 ah let's let's talk about that let's let's talk about intentional community i'm a huge fan of this

00:16:59.280 so every day at my house at 9 30 literally people from all over the world show up and train with me

00:17:04.800 i want you to know something brett and this is important for you to hear i'm 63 do you think i roll

00:17:10.300 out of bed and say boy jeepers i can't wait to work out again today do you think that no but what i

00:17:17.880 have bread is i have equipment and i have know-how and the people who show up to my house have

00:17:23.440 enthusiasm or interest and what intentional community means is that we are going to come together

00:17:30.580 as as a community and we are going to work together to better all of us now

00:17:36.300 sometimes it's worse than others and i'll tell you when it's worse if someone says i'm getting ready

00:17:43.460 for a kettlebell certification and i need help you'll hear everyone kind of groan because that

00:17:48.800 means we are all going to be you know practicing kettlebell swings and snatches and all the rest

00:17:54.640 which is very tiring if someone like myself right now i've got an olympic lifting meet in about a month

00:17:59.620 so i'm getting ready for this olympic lifting meet but at the same time at my age i need to do

00:18:04.180 hypertrophy and mobility so when my group is doing hip thrusts and goblet squats and deficit deadlifts

00:18:12.380 i'm snatching and cleaning and jerky if someone's interested like jeff hemingway was here during

00:18:18.100 the summer and he and i would olympic lift together while the group was doing the rest of the workout

00:18:24.340 but we were all together as one during the warm-up period the original strength some of the hypertrophy

00:18:30.620 work certainly the mobility work and then the walk after so what you try to do is you just say

00:18:37.020 let's come together when i first moved to california i've since moved back to utah dan martin called me

00:18:42.860 up one day and he said you know i found a park let's go work out so dan brought egg salad sandwiches

00:18:49.300 i brought the one kettlebell that i had was able to save some other people brought trx's when they

00:18:54.940 first showed up and kettlebells and mats and i would look around at the assorted pieces of equipment

00:19:01.440 we had and i'd say okay here's what our workout's going to be now if somebody was supposed to bring

00:19:08.100 suspension trainers and forgot well that meant we were all going to have to go around that

00:19:13.660 or if someone was supposed to bring water and didn't well we're all going to go thirsty that day

00:19:19.220 so what you try to do with intentional community bread is get a buy-in by every single member

00:19:25.580 and each of them becomes an important cog in the success of the entire group i think it is the

00:19:33.220 most elegant way of training i've ever done in my whole career we're going to take a quick break

00:19:37.340 for your words from our sponsors and now back to the show all right so recap there for consistency

00:19:44.060 sounds like make shark habits also have pirate maps but then also find a potential community that can

00:19:50.320 help sort of everyone buys in everyone depends on each other and that can help encourage you to keep

00:19:55.320 going uh even when you don't feel like going because you're like that guy depends on me yeah i mean if

00:19:59.820 you're a musician i mean it's nice that you play in your your your basement all the time but i guarantee

00:20:06.640 you will improve if you join an orchestra or a band well let's talk about this quadrant that i came

00:20:12.260 across in your writing you got so much stuff out there oh because what i love about what you do too

00:20:16.420 is you had these like i love these quadrants you create because it really helps you think about

00:20:19.520 things that are easy to remember yeah so one quadrant is is how you can approach your diet and

00:20:25.120 fitness and the quadrant's this you can have a reasonable workout tough diet reasonable workout

00:20:31.420 reasonable diet a tough workout reasonable diet or tough workout tough diet so what do you think

00:20:39.360 like for just like people who aren't even doing anything i mean what are they doing what quadrant are

00:20:46.320 they in here well here's the problem you know one day you wake up fat and you decide and that's

00:20:53.720 literally what i'm told all the time i woke up fat one day well like there could have been a process

00:20:57.840 ahead of that but okay most people think that they can just light it up and go the tough workout tough

00:21:04.260 diet now when i do workshops with this brett one of the first things i do is i ask the people

00:21:09.000 you know what is a tough diet well let me you know certainly i'm a big i'm a big fan of fasting i

00:21:16.460 think there's great value to it i like intermittent fasting hardest diet i've ever done was the

00:21:21.800 velocity diet that's six protein shakes a day ask me brett what else what else yeah there's nothing

00:21:30.900 you drink six protein shakes a day for 28 days folks that's a tough diet that's that's a tough

00:21:39.380 one people think they can do the velocity diet and the soviet squat workout i did the soviet squat

00:21:46.820 workout years ago in the front squat and one of the days calls for six sets of six and at the time

00:21:52.820 i needed to use about 3 15 3 25 and when i racked the bar mark asked me what's wrong i go i gotta do

00:22:01.000 that five more times it was brutal six sets of six with 3 15 in the front squat oh people think that

00:22:09.980 they can do the soviet squat program and the velocity diet at the same time and that's literally

00:22:16.180 impossible so the interesting thing though brett people seem to understand you know professionals

00:22:24.300 in this field uh personal trainers coaches they know what tough diets are and they know what tough

00:22:29.200 workouts are but when i follow up and i say okay folks what's a reasonable workout i mean dude it's

00:22:36.240 crickets i don't know what's a reasonable diet uh uh eat uh carbohydrates protein and fat oh that's

00:22:48.000 really insightful thank you sir when we get to the other side the reasonable reasonable where people

00:22:54.740 should live i would say eight to ten months a year people don't even know what reasonable means anymore

00:23:03.440 to me reasonable is when you do push pull hinge squat loaded carry in that 15 to 25 total rep range

00:23:11.460 with loads that you know you can you know that you're building up on that's three sets of eight

00:23:17.460 five sets of five with a reasonable weight three days a week you have a day for mobility only and then

00:23:23.920 another day when you do something long a long walk a long bike a long hike that's reasonable did that

00:23:30.280 sound reasonable i say yeah sounds reasonable yeah what's a reasonable diet well i think at every

00:23:35.900 meal you should have vegetables boy does that throw people off vegetables at breakfast there is no it's

00:23:41.860 not in the constitution it's okay with the un you can eat vegetables at every meal if you'd like

00:23:47.520 vegetables and protein at every meal drink a lot of water that's what you should be doing the bulk of

00:23:54.520 the time now there are times you like for example if you want to lock it up for you're going to go

00:24:00.020 down to spring break and you want to show off everything that's when i would tighten up on the

00:24:05.720 diet so that's maybe where you'd want to have a tough diet for maybe a month three weeks to six weeks six

00:24:12.440 weeks will be the top end a month is usually about right where you lock the diet down now if you want

00:24:19.080 to go low low whatever or do whatever it doesn't matter but we all know we all know at some level 0.99

00:24:26.220 what that means we want to cut back on the total calories we probably want to cut back on some stupid 0.81

00:24:32.260 food okay so reasonable workouts i'd still like you to lift three days a week go for that long walk 0.89

00:24:37.960 to the mobility day and then have the tough diet there's other times where you'd really like to maybe

00:24:43.560 light it up if you're especially if you're an athlete with some tough workouts maybe you're in an

00:24:48.360 ultimate frisbee league or i don't know discus throw i don't know where maybe the month before

00:24:55.080 you get going you really want to amp up the number of workouts but to do that i think you should keep

00:25:01.180 your diet extremely reasonable tough workouts reasonable diet before you do something physical

00:25:09.420 like you're going to go climb mount olympus or mount rainier or something like that you really got

00:25:14.540 up your your training but i would keep very reasonable on the diet all right so mostly you're

00:25:19.620 going to stay in reasonable workout reasonable diet occasionally dip into reasonable workout tough

00:25:25.100 diet or tough diet reasonable workout right right i don't think you can ever actually do tough tough

00:25:32.520 that makes sense now now i have a buddy who was getting ready for the mr utah contest

00:25:38.940 and i helped him and it's still one of my favorite memories when he when his partner asked me to help

00:25:44.940 him i thought oh you want me to help because of my genius uh in no basically he wanted me to help him

00:25:51.520 by picking them up between sets and putting them back on the machine because he he was at about zero

00:25:58.740 calories doing very long workouts i've never seen anybody else ever do this before boy he looked good

00:26:04.620 under the lights he was just ripped to shreds but folks you might think you can cut like a bodybuilder

00:26:12.440 hate him or love bodybuilders watching those guys cut is very i mean it is just it's impressive it is

00:26:20.100 impressive and the one famous bodybuilding coach told me one time oh yeah it takes about 14 contests to

00:26:26.380 figure out how you should prep and i'm thinking about my buddy going he had to do that 13 more times to

00:26:32.640 figure it out yeah that's not the sport for me i want to be i'm going to just keep throwing the

00:26:37.220 discus and olympic lifting yeah holy cow so i just there are people who can do it uh they're not many

00:26:44.520 well so going back to this idea of like reasonable workout like you said a lot of one i think that's

00:26:50.020 kind of that can contribute to people giving up on exercise because they're not reasonable they

00:26:55.660 over complicate things they make things too hard and you're a big proponent of keeping it as super

00:27:01.840 easy and simple as possible and that reasonable workout you gave just a few movements and you

00:27:07.760 weren't destroying yourself like you weren't like going to failure every set it was just get stronger

00:27:14.140 go for a walk yeah i mean my math skills aren't what they used to be but if you lift three days a week

00:27:20.460 it comes out to like 156 workouts a year i think if you work out 156 times a year 0.63

00:27:27.620 and they're reasonable and repeatable you're going to be miles ahead of those clowns who just show up

00:27:34.860 the first week of january well so like one of the programs you have it's a simple one that you've

00:27:40.000 written about it's like the one two three program where it's just like you start like with one one rep

00:27:45.660 and then do all the movements like squat deadlift press and then it's two reps then three reps and

00:27:53.660 then you go three two one and that's it like you're not you're not killing yourself yeah you just every

00:27:58.660 rep is every rep is is fast you feel strong and it's it's a clean rep yeah and it's uh for example

00:28:06.900 you and i are going to do presses now there's two ways to do it you can do three two one or one two three

00:28:11.100 it just kind of depends on what you like but these are called ladders i got uh i think i think steve

00:28:16.740 shaftley is the master of these but i'm gonna do i'm gonna do two rounds of one two three so i put

00:28:24.920 on a load that i know i can do five four i do it for one then i look at you and go that's it yeah

00:28:30.060 that's it then i do two that's it yeah then i do three that's it then i do one that was easy

00:28:35.380 right because to get strong you need to train your nervous system so you want to repeat it's like

00:28:40.740 learning to type as i always explain to people when you first type you go click click click click

00:28:45.840 click click but pretty soon you figure out what those letters are and you go

00:28:51.560 that's the nervous system figuring out what you want to do well weightlifting starts off with the

00:28:59.380 nervous system kind of catching up to what you want and then there's that wonderful phrase rob wolf

00:29:04.440 uses the hormonal cascade when the body says we've got to get whatever's going on we've got

00:29:12.100 to get bigger and leaner and better and then that whoosh happens and all the good and all the magic

00:29:18.280 happens i think the best thing most people do could do is just get stronger you know i'm 63 brett and

00:29:26.220 i'm still the person you call when you move or you got a couch or a refrigerator to move

00:29:30.740 because strong people tend to be pretty helpful when it's time to move stuff and i think if you

00:29:37.360 get to a certain level of strength a lot of magic can happen and that magic is you you can make

00:29:44.440 yourself more flexible you can push through your mobility and of course you build up some lean body

00:29:50.700 mass that also counters the uh the uh adipose tissue the fat and and again like this is reasonable

00:29:57.580 like you're i think people have this idea with workouts you have to like feel like you're destroyed

00:30:01.340 after a workout right or you can't like you know you have your legs you can't walk after leg day

00:30:07.100 and you're kind of like no you actually have this idea is like easy strength workouts should they

00:30:12.020 should you should feel enthusiastic you should feel invigorated afterwards not like you've been

00:30:16.960 completely destroyed now you know brett i mean there is a time for those i mean hey i'm i i also tell

00:30:23.200 people you should be able to do 50 reps with your body weight in the back squat and then they go what

00:30:27.340 oh yeah i mean but it's that june of 1979 when you try to get your back squat high reps in i didn't

00:30:36.460 say it was for the 80s 90s aughts and teens of the new millennium there's a time and there is great value

00:30:45.580 in having those workouts where you can't climb up a flight of stairs but that's not what you do

00:30:50.640 week in week out month in month out because you can't you just you really can't do it all right

00:30:58.160 so you don't want to push yourself really hard all the time because that's that's not sustainable

00:31:01.120 but if you're having trouble getting started with working out or you don't know what to do

00:31:05.080 something that could help is take on a specific challenge you've come up a lot of challenges over

00:31:09.740 your career some of them a lot of them have gone viral and they've become viral again in the past

00:31:14.080 i would say few months and one that's come up again i think it's because of covid

00:31:18.120 is the 10 000 kettlebell swing challenge so let's talk about it when did you develop it

00:31:23.500 why did you develop it and what does it look like well it's it's funny because i never write an article

00:31:29.300 unless i've done it ever so i got a call from testosterone nation you know tnation.com and the

00:31:38.020 owner was really wanted me to do more articles on kettlebells and he threw out this thing why don't

00:31:44.820 you do like a 10 000 swing challenge and i said well that's a great idea of course what's the

00:31:51.000 problem brett when i said yes you've never done it before and you you don't know what's going to be

00:31:55.760 like i hadn't done it before so i had to so mike brown who still trains with me first day we picked

00:32:02.840 up the 24 kilo bells and did a thousand swings the first workout next day we come in and we're like

00:32:09.460 well that was a good one i get up to 800 swings and i say to mike i can't move my back didn't it

00:32:16.740 wasn't like i needed a spinal adjustment or anything my back was so full of blood i couldn't move and

00:32:23.560 then we kind of said you know a thousand a day is too many let's try 500 so on day three we did 500

00:32:31.300 now we had to make up one workout with 200 to fill on the other one but and so we finished the first

00:32:36.620 10 000 swing challenge and we were i mean i looked at my journals and my notes and it was all over the 0.90

00:32:44.200 place brett it was stupid and so okay let's try poor mike you gotta feel for the poor guy let's try 0.83

00:32:52.560 this and so i came up with these other ideas and finally i settled on what the original article was 0.95

00:32:59.540 you would do a set of 10 and then set of 10 and do like three push-ups a set of 15 do two push-ups

00:33:06.420 a set of 25 do one push-up and then that long set of 50 and you know and then rest and each day of

00:33:13.960 the week you you change the exercise push-up gobble squat pull-up it's something that complemented the

00:33:19.960 swing oh and one day nothing just swings and that was a good idea and that's what i published first

00:33:26.120 but very quickly i got so much feedback that i realized yeah i can do 50 swings with the 24 kilo

00:33:32.960 kettlebell but i'm kind of i'm not if you could just reach across the microphone and pat me on the

00:33:38.920 back i'd appreciate that but i hate to say it i'm a big engine and i know how to swing a kettlebell

00:33:44.580 so the 50 swings was tough but i could do it so then we came up with this 15 35 idea where after the

00:33:53.900 set of 15 you would do a strength movement or a hypertrophy movement and after the set of 35

00:34:00.120 a complimentary mobility movement and boy i came up with six different programs to support that

00:34:06.920 and i still think brett honestly that might be the best way to do it another way to do it that i love

00:34:15.240 this is probably okay i think the 15 35 with mixing the hypertrophy mobility that's really good because

00:34:22.660 you cover so many bases but my favorite way to do it is i pick up a bell i do 16 swings with it my grip

00:34:29.320 kind of goes i put it down next i pick it up and i go from 17 to 35 okay next i pick it up again i go

00:34:36.060 35 to 40 because something came up then i go 40 to 60 and you just build yourself up to the 500 swings

00:34:43.160 personally for the way my brain works that's my favorite method and at the end of the 20 workouts

00:34:49.280 you've accumulated 10 000 swings most people report real gains in their grip many people report fat loss

00:34:58.080 very common fat loss and a lot of people say weirdest thing everyone says i look better but

00:35:04.920 all i did was swing for 20 days yeah well you didn't know you didn't just swing you did 500 swings

00:35:10.860 and good things came from that so that's kind of the long story and so i've written two full articles

00:35:18.240 on the 10 000 swing challenge and i'm still surprised how much it still seems to resonate

00:35:25.120 with people by the way i would consider the 10 000 swing challenge in the area of a tough workout

00:35:31.840 so while you're doing that i would recommend having a reasonable eating program one time i tried it doing

00:35:39.860 a modified thing that dan and mary eats the protein power people had so i was doing three protein shakes a

00:35:46.340 day and eating a dinner okay and i did the 10 000 swing challenge doing that but honestly the wheels

00:35:53.180 started falling off the bumper came off pretty quickly on that that might have you need you need

00:35:58.400 to eat on this program brett normally then i imagine it's there's been a resurgence i mean because like

00:36:03.920 yeah people have been stuck at home they might just have a kettlebell that's all they got and so

00:36:07.740 they well i'll just do this thing because it doesn't take much much space and i can get it done

00:36:12.400 in my apartment and you know what a lot of people are discovering that home training like i've known

00:36:18.720 this my whole career i've been i've been training at home obviously i use gyms obviously there's no

00:36:22.760 question about that but since 1971 i've always had my own home gym actually it'd be a little bit

00:36:29.740 earlier i only started uh writing in my diary in march of 1971 but i had been lifting at home before

00:36:36.300 that it's when i got my adjustable incline bench that i started recording workouts and i'm glad i did

00:36:42.300 because i can tell you what i was doing almost every day of my life since march of 1971 what's

00:36:49.540 interesting about the home workouts and a lot of your listeners who kind of move to that a lot of the

00:36:57.000 excuses get knocked out of the way and there's also a weird kind of

00:37:02.120 since i'm not being distracted by or 0.60

00:37:07.560 brad i can't say this without coming off as kind of a jerk but i like to win the weight room 0.57

00:37:14.440 i like everybody to know that i'm the strongest person there okay i'm a horrible person i just said 0.92

00:37:19.600 now when i'm training at home i just do the workout i if the workout calls for three sets of

00:37:29.120 eight in the overhead squat that's what i do i don't get cute i don't add more i don't i do what

00:37:36.060 the workout says to do and that is a real gift of home training and the fact that you save all that

00:37:43.260 time in commuting which i'm not sure where you live exactly but if you know i don't you know even if

00:37:48.500 your gym is 10 minutes away that's a 20 minute that's 20 minutes out of your day commuting

00:37:53.020 versus you know and i gotta tell you in 20 minutes you can get a pretty good little workout

00:37:58.000 in heck 20 minutes is a lot of time yeah with the uh going back to the 10 000 kettlebell swing

00:38:03.460 challenge how do you figure out which which weight to use like how much weight to use on that

00:38:07.020 well i have this really highly scientific formula that a few people have actually tried it

00:38:13.540 it's in the articles but honestly in full candor if you're a male use a 24 if you're a female you

00:38:22.600 probably should use the 16 kilo 12 if you're truly light that's usually what it comes out to well

00:38:29.200 another piece of equipment that you can use i mean so a lot of people with the with covid they've been

00:38:33.120 trying to build home gyms but because everyone's been trying to do at the same time like gym equipment

00:38:37.000 is hard to come by but people have been able to get their hands on some dumbbells or even just a

00:38:41.720 single dumbbell and you say that's enough and like i mean so they can go to your site they can kind of

00:38:47.240 generate a workout with that but like kind of give us an idea if someone just had a single dumbbell

00:38:50.860 what could they do with that for a workout well a single dumbbell that's kind of i mean when my

00:38:59.260 in 1991 i had one of the world's best gyms to train at the upper limit here in murray and then one day

00:39:06.220 they closed i mean we had like nine olympic platforms and bumper plates everywhere and they

00:39:11.180 just shut down and so i had a rusty bar two 35 pound plates two 25 pound plates but then someone found

00:39:20.620 an old olympic dumbbell that i could slide those 25s on and when i first saw kettlebell snatches

00:39:29.000 i started doing dumbbell snatches well from the dumbbell snatches i i that's when i invented waiter

00:39:35.540 walks that's where you walk with the bell over your head right so i would do these dumbbell snatches

00:39:40.920 and then when i got tired i would walk you know so let's say i could do 15 dumbbell snatches i mean it

00:39:47.340 was 61 pounds so it's a it's a good amount of weight walk a little bit put the weight down switch hands

00:39:52.940 you can also do oh i mean with a dumbbell press press press press press and then we do a variation

00:39:59.960 when we do our heavy hands called the curl and press and i gotta tell you mike was telling me the

00:40:05.740 day about this these guys online they take a light bell be more like a 10 or 15 or 20 and they curl

00:40:12.860 and press curl and press for a couple hundred reps now i don't know if that's good or bad for you

00:40:20.220 but that's that's that's a lot of work man and i and sometimes that's that's all you need with the

00:40:29.220 single dumbbell i mean i would just go online and look up you know single dumbbell workouts they're

00:40:35.000 they're all over the place i have a whole book based on single kettlebell workouts it's going to be

00:40:41.160 the same thing goblet squat a fundamental swing uh curl and press the snatch waiter walks you can

00:40:48.800 do suitcase carries has one hander walks yeah there's there's plenty there's plenty to do a lot

00:40:54.560 to do yeah and and remember it's the will if you use your imagination you know you know don't let

00:41:01.260 the limitations bother you i mean so many times in my life i've been and i gotta tell you i think

00:41:08.900 this is my best coaching moments is and i have a phrase when i coach people deprivation increases

00:41:16.280 capacity when i was coaching at judge memorial we didn't have a discus ring we didn't have a field

00:41:22.300 to throw in yet we had nine straight state discus champions because i innovated we found a big wall

00:41:29.700 and threw power balls into a wall so if you only have something don't think of it as a bad thing think

00:41:37.160 it is a boon think it is i have the opportunity to use my brain to increase my training that's that's

00:41:45.020 i would hate to say i it's yeah i'm gonna say it's a gift it's an odd style of gift

00:41:50.420 so another exercise if you don't even have any equipment that's really effective to getting

00:41:54.880 strong is the pull-up you say yeah you say that every man should be able to do five pull-ups

00:42:00.420 there's a lot of guys who can't even do one so i mean how do you how do you work your way up to

00:42:05.620 doing more pull-ups if you can just barely do one sure yeah i have a whole program it's in my

00:42:11.460 new book attempts um by the way folks when i say this i'm not selling the stuff to you i'm just saying

00:42:16.340 this is where you can find it it's in my new book attempts and it's also in the dan john university

00:42:22.860 site it's called the post deployment program and i came up with this working with uh our uh elite

00:42:30.460 military forces oh and i love it by the way i love this program a lot the first month week one

00:42:37.680 okay week one you hang as long as you can a straight arm hang monday wednesday friday for example okay

00:42:45.780 week two you do two rounds of straight arm hang monday wednesday friday week three you do three rounds

00:42:52.180 and week four you do four rounds on the fifth week week one you do the bent arm hang okay either the

00:42:59.980 chin-up grip or the pull-up grip and you know week one once week twice twice week three three times

00:43:06.880 week four four times here's the funny thing there's a thing we joke about in my field all the time called

00:43:13.340 middle-aged pull-up syndrome okay and that's the pain and you could i'm pointing to it right now right in

00:43:21.420 that elbow when you try to you try to kill a set of pull-ups that you were not ready for okay well

00:43:29.920 by hanging both straight arm and bent arm with your your chin is over the top your body figures out how

00:43:41.120 to do it and then month three brett here's what you strive to do is that a month three hang for 30

00:43:49.180 seconds and do and then do one pull-up now for those people who've never done a pull-up i want to

00:43:56.040 guarantee it because that's i'm no joe namath in super bowl three but if by the third month with all

00:44:03.940 that hanging and all that time your grip has gone through the roof and your specific strength has gone

00:44:10.320 through the roof and then pop up and see if you get some pull-ups i had a guy who didn't follow my

00:44:16.000 sage advice and he decided oh about the sixth week of what i told you to do he was going to test

00:44:21.740 himself on pull-ups he had never done one how many does he do on week six of this program he does five

00:44:28.600 pull-ups because hanging is probably more important for most people who can't do pull-ups than actually

00:44:35.600 practicing the pull-up no hanging is like one of those overlooked movements i mean it's not a movement

00:44:39.900 but it's oh it can like i mean most of us we because of our office jobs that we have we're

00:44:44.760 hunched over a computer all the time and you know your your shoulder is like meant to go over your head

00:44:50.420 but we never given an opportunity to do that with and hanging can't let you do that in one of my recent

00:44:55.840 youtubes i give people a one minute daily mobility thing and it's 30 seconds of hanging and 30 seconds of

00:45:04.240 sitting in the bottom the goblet squat and if all you got is one minute do your okay here here's your

00:45:11.240 three minutes to somewhat happiness okay one minute of going over your to-do list and making sure you

00:45:17.820 have all the phone numbers and everything else you need for the day a one moment meditation 30 seconds

00:45:23.040 of hanging 30 seconds of the goblet squat bottom position go off in your day if you can't give me

00:45:28.460 three minutes i well first i think you're lying to me but that three minutes that that will be a game

00:45:33.880 changer for a lot of you listening well another thing you talk about throughout all your work

00:45:38.780 is you you encourage people to get outside and do their workouts why why that why why have you long

00:45:44.900 been an advocate for that i don't know maybe because that's a discus thrower and you can only throw

00:45:48.660 outside i guess uh no um i think you know brett i think when you go outside the the rules change a

00:45:56.100 little bit you know if you and i we're gonna we're gonna go we're gonna go there's a i'm right near a

00:46:01.440 big park called wheeler okay so you and i are we're gonna go over to wheeler farm and we're gonna

00:46:07.520 walk we're gonna put ankle weights on and we're gonna do a we're gonna walk around the park well

00:46:13.600 once we get there which is you know a half a mile from here we start walking and oh look there's some

00:46:19.820 birds and pretty soon and by the way i don't want you to have your uh your earbuds on we're just

00:46:26.840 gonna talk and oh there's a bird a sage jay i think they're called here in utah oh look there's

00:46:32.260 a cooper hawk oh there's a squirrel yay and what you begin to notice is that what you thought was

00:46:38.260 gonna be a 30 minute walk is an hour and 10 minute walk and then we gotta walk back that extra half an

00:46:44.800 hour when you go outside we become more playful and i think we become a little bit more human

00:46:51.480 and that's a good thing in my view yeah that's something you've talked about like that's that's

00:46:57.100 an important part of health maybe not fitness right fitness you're fit to do something you're fit to

00:47:02.040 lift way you're fit to run but if you're looking for overall health you need that engagement with

00:47:06.460 outdoors engagement with people that makes you feel good yeah let me let's go through a couple of

00:47:11.840 words real fast okay so the word health i use maffitone's definition the optimal interplay of the

00:47:18.620 human organs so and you you find out about your health through doctor visits through uh going to

00:47:25.500 the dentist uh getting those blood tests done that kind of thing fitness is the ability to do a task

00:47:32.660 and this is where we get ruined in my industry because people run with the word fitness too much

00:47:38.440 you know they try to make it oh if you if you can't you know do 10 muscle ups you're not fit no

00:47:45.080 muscle up is a test the third word is longevity and that's both quantitative and qualitative

00:47:52.680 discussions uh people in my family don't live long and it's just a fact i said that at a workshop last

00:47:59.120 year and someone came up to me after and said you know you shouldn't talk like that didn't know at the

00:48:03.940 time that my brother had just died so the next day same workshop i said this is breaking my heart my

00:48:10.760 brother died last night you know uh and the final one is what i do which my career is all about which

00:48:16.200 is performance and performance is when someone says your name and you step up and perform and the

00:48:23.080 mistake we get sometimes and by the way the tools of performance can help you in fitness the secrets of

00:48:30.060 longevity can help you in performance these four intertwine a lot but you also have to keep them

00:48:37.220 separate otherwise you get a little confused like for example saying that the fittest person on earth

00:48:43.120 won the iron man triathlon well that's not true he's fit for the iron man triathlon he can't throw

00:48:50.160 the discus 244 feet the fittest discus thrower of all time is jürgen schulte he threw 243 well someone 0.97

00:48:57.980 raised their hand goes well damn that's a weird definition no your your your definition is screwed up

00:49:03.560 because it's a task and if the task is you know i'm you know i don't know but if if you meet a guy 0.92

00:49:11.500 who's 106 and he became a father this year well first off god bless you and number two he might not

00:49:19.680 be fit to teach the kid how to drive but he was fit for the task of becoming a father you follow that and i

00:49:27.420 i think people miss that oh one other thing brett before i go whenever i go over those four a hand goes up

00:49:32.700 and says what about fat loss and i'm always like okay now and now of course the fat loss discussions

00:49:42.380 which yeah that's what everyone wants that's well that's why that's why most people like i'm gonna

00:49:46.160 exercise i got i got the spare tire want to lose some weight got to get rid of it and and fat loss

00:49:51.860 mostly happens in the kitchen and i quote this all the time but years ago a woman raised her hand at one 0.80

00:49:57.700 of art devaney's workshops and she says how do you get rid of fat and he famously said don't get fat in

00:50:03.740 the first place and i think one of the things you can do with your site brett and i'm not telling you

00:50:08.240 what to do but having honest conversations about the teenage and 20 somethings buying into you don't

00:50:16.680 want to put on that freshman 40 you know you don't want to do the pizza and beer diet you really it's

00:50:23.380 it's i'm 63 and little danny did a nice job staying in fairly good shape his whole life

00:50:31.800 and and i have to applaud him for it because it allows me to do certain things at 63 that i 0.94

00:50:38.140 otherwise would have him do other things at this age to undo the damage of my idiocy of my youth 0.98

00:50:43.860 well let's listen i mean so don't get fat in the first place let's say but let's say you are fat 0.96

00:50:48.540 it's just it's basically a lot of it's nutrition anything when exercise that you can do to help

00:50:53.500 with that yeah yeah here's the thing now what's going to happen when you go to a workshop but it

00:50:58.620 happens quite a bit and i deal with this all the time someone is going to say the nutritionist will

00:51:04.180 say fat loss is 95 nutrition and by the way that's true up to a point they did a very interesting

00:51:13.340 study now the study is still being replicated because it's new but they had people who averaged

00:51:19.360 10 000 steps a day for no reason just cut back this is the study you're only going to walk 2 000

00:51:26.280 steps a day within weeks brett these people who had been active in fact they had to stop the study

00:51:34.540 because they were already sliding into type 2 diabetes they were already falling into some other

00:51:41.180 blood profile issues it was a very short amount of time so yeah on paper what we do in the gym is

00:51:49.740 only five percent fat loss okay i get that however not exercising instantly almost turns you in to a

00:51:58.200 person with issues with blood profiles insulin and all the other hormones so what you need to do if

00:52:06.960 you just you wake up one day and you find yourself fat uh is you want to you want to do some hypertrophy

00:52:13.560 work okay you want to do some bodybuilding you really want to you want to do some mobility work

00:52:19.860 because mobility also assists you in keeping things going okay so the basic idea is just three to five times

00:52:28.240 a week do a mix of basic hypertrophy is the bodybuilding numbers in the strength of the world okay so that's

00:52:35.520 15 to 25 maybe 30 total reps that's three sets of eight five sets of five five sets of three

00:52:40.960 push pull hang squat low to carry do mobility exercises between each set that's what i recommend

00:52:46.620 and then the moment you get done with that go for a walk i use heavy hands i put ankle weights around my

00:52:53.880 ankles and i take these three pound weights i go for a half an hour to 45 minutes you certainly could go

00:53:00.180 longer but what happens is what you're trying to do is free up fatty acids and you do that in the

00:53:05.400 weight workout and then that gentle walk after your body then uses the free fatty acids to eat

00:53:12.780 and it's win-win but really what's going to happen is it's going to be on the nutrition side you cannot be

00:53:18.840 getting calories from liquids so i mean coffee tea water water water water water you know i would suggest

00:53:27.460 just vegetables at every meal protein at every meal and uh it's it's worked a million times and

00:53:33.060 it's going to work again if you go to dan john university that's the uh workout the fat loss

00:53:39.240 workout generator will plug all that in for you on the nutrition side i would add one other thing if

00:53:46.260 you don't mind brett i just cannot believe the more i read and read the destruction of the enteric system

00:53:53.400 which we also call the gut biome through antibiotics through all the stuff that's in certain foods i

00:54:01.740 guess some of the sweeteners the artificial sweeteners are just hard on the gut biome i strongly

00:54:08.140 recommend eating sauerkraut fermented foods once or twice a day i eat it now at every meal i make my own

00:54:16.060 sauerkraut i make my own pickled vegetables because the fermented food is can be such a game changer

00:54:23.380 to build up that gut biome everyone makes fun of it my daughters my daughter's called the butt guy 1.00

00:54:30.000 which it makes me mad because i say butt guy more often now than i say gut biome but uh it's it i really

00:54:38.780 think it's a missing link for many of us it's really something people should consider well dan this has

00:54:46.200 been a great conversation so i guess people can go to dan john university find out more information about

00:54:50.020 what you're doing yeah yeah absolutely and don't forget listeners there's a discount code for you

00:54:57.100 art of man and that'll give you instead of 29 bucks a month that'll give you uh three months for 29 bucks

00:55:03.780 which is a pretty good deal considering the number of things you can download oh we've got to have

00:55:09.040 almost 20 plus books on there and tons of articles great forum a really good forum uh i know i'm selling

00:55:17.080 it but i i only sell things i believe in so there you go okay awesome well dan john thanks for your

00:55:23.460 time it's been absolute pleasure absolute pleasure let's do this sooner than later next time okay

00:55:27.900 sounds good my guest today was dan john you can find out more information about his work at his

00:55:33.400 website danjohnuniversity.com also use that discount code art of man give you uh that discount that he

00:55:38.800 mentioned in the podcast and you also check out our show notes aom.is slash simple strength

00:55:43.000 where you find links to resources we delve deeper into this topic

00:55:45.440 well that wraps up another edition of the aom podcast check out our website at art of manliness.com

00:55:56.780 where you find our podcast archives well as thousands of articles written over the years and if you'd like

00:56:00.460 to enjoy ad free episodes of the aom podcast you can do so on stitcher premium head over to

00:56:04.280 stitcherpremium.com sign up use code manliness at checkout for a free month trial once you're signed

00:56:08.820 up download the stitcher app on android or ios and you start enjoying ad free episodes of the

00:56:12.940 aom podcast and if you haven't done so already i'd appreciate if you take one minute to give

00:56:16.220 your view on apple podcast or stitcher it helps out a lot and if you've done that already thank you

00:56:19.820 please consider sharing the show with a friend or family member who you would think would get

00:56:22.980 something out of it as always thank you for the continued support until next time it's brett mckay

00:56:26.520 reminding you not only listen to aom podcast but put what you've heard into action

00:56:38.820 thank you

The Art of Manliness - October 26, 2020

#655： Simple, Excuse-Busting Advice for Getting in Shape

Episode Stats

Summary

Transcript