Closing the gap between rehab and performance with Dan John

You pull up to the front of your house and you've got 18 bags of groceries weighing between 10 and 20 pounds each. And you have to go up a flight of stairs, 10 stairs. How are you going to get those groceries into your house? Well, for me, I'm going to loop up all 18 bags and I'm going to just do those 10 stairs one time. Someone listening is going, oh, that's the stupidest thing I've ever heard. I'm going to do one bag at a time, 180 steps. What this yellow light is, or what you can call building work capacity, is the ability to do all kinds of options to get those bags into the house. You're listening to the Restoring Human Movement podcast, where movement experts discuss the latest evidence-based practices to help you and your clients move with mastery.

And now, your host, Dr. Sebastian Gonzales. Hey, everyone. I'm Dr. Sebastian Gonzales, your host with the Restoring Human Movement podcast. Thanks for joining the movement movement. If this is your first time, you've missed out on a lot of good stuff in the past. And I say it every, every episode is that you guys need to go back and check out all these great episodes that I have in the archives. So please do that. If this is your first time in the podcast, welcome. This is a podcast where we try to improve our communication between doctor and patient to get the patients to where they need to be, really.

And a lot of times we, it's hard to recognize that we have a different communication style and language than they do and vice versa. So imagine we're all sitting around having a beer and maybe a fishbowl margarita for you. And then I decided to get a Dulceki's Amber, not lager. And then we had someone else who doesn't drink alcohol who is there. And they're a lighting technician. And we just want to make sure that all this stuff is really simple to understand. So it's like good communication. So who I have on today is, as you see, I have an interview. This is Dan John. Dan John is a strength coach that I've been following for a very long time and has been a great influence on the way I practice as well as the way that I manage people.

And so he has a lot of great wisdom in the brain that he has. And he was lucky enough to have him on this now the second time. It was long enough to have him in a two-part series here. I apologize a little bit for the audio as we moved our studio to the house in the bedroom. There's been a little glitch here and there. And so right before we jumped on, I had a little bit of an issue with my microphone. So I had to just do it via Zoom audio. So I think it turned out still okay and still audible. So I apologize, though you don't get the nice bass. So just as with every podcast, I start with a little short story about myself so you guys can understand who I am as a person and hopefully like me enough to follow along with this journey of learning that I'm on through the podcast.

So we'll get right into that story and then we'll get into part one of Dan John. So I had this idea for an app one time. And I don't think I've told the story yet, but if I have, it's been a very long time because I forgot that I had it was. You know how like you turn 30 or 34 or something and then all of a sudden everybody that you follow on social media is just posting babies doing mundane things like babies just sitting there. Babies doing tummy time. Babies looking like babies. And so I got really tired of it for a while. And I mean, I don't have kids. I have a niece and a nephew at the same time.

I kind of feel this way about too many baby pictures for that too. But although we are kind of just holding back on, you know, two-minute things. Plus, I mean, you get it from so many different angles. You look on there, all of a sudden all you're seeing is babies. So I thought there'd be a really cool app called Baby Blocker. And you could do like a percentage-based thing. Like if you want to be 100% blocking babies, you put 100%. That way you don't see anything that resembles a baby image coming onto your feed, but you see everything else. Or you can do like, well, I want to see like 50% of babies.

And so you can do that and navigate your tolerance based upon what your mood is. So someone can have that app idea. Please make it quickly so we can start implementing it ASAP. Now into the show. Everybody, this is Dan John. He is a strength coach. I've had him on before. Dan, would you like to introduce yourself a little bit? Tell everyone they should know you by now. Well, there's not, I mean, you know, we can talk. Maybe we'll let it evolve after we have our discussion, really. I always joke that you'll figure out, gentle listener, if I'm an idiot or not very quickly. Yeah. So I guess if everybody would listen back, I think episode 65 or 67, somewhere around there was you and we're like in the 190-something.

So it's been a long time. And I know that with some of the, I've had interns and other doctors read out to me and they're like, so this Dan John guy, who is this guy? I'm like, you should really look into it because I know that for my patient care, a lot of times I'll elevate them out of corrective exercise, out of the silly stuff they do on the ground into the quote-unquote Dan Johns. And then, but I think as our profession, not everybody knows a good way to graduate them. And so that's why I make a lot of references to you in the matrix for that. Do you mind if I, I'm going to show you a fun story.

It just, it happened before all the virus stuff hit, but a young man who's getting his doctorate, a DPT, called me up and said, can I take you to lunch? I'm like, yeah, free lunch, you know? And he goes to me, he says, you know, you've had a lot of surgeries and stuff. He goes, how have physical therapists done? And it turned out to be one of the best conversations in my life because, so we broke it down. And I'll just, I'll give you the highlights, but into the semaphore, the red light, yellow light, green light. Okay. And I think, I think people who are on the medical side, the physical therapy side, chiropractors, kinesiologists, massage therapists, you guys are great in what I would call the red light area, ambulatory care.

You know, when I come, when I came to on December 18th, 2018, after a, after a surgery, the physical therapist was there and he helped me up. He turned me, he got me, we went to the walker and I started walking. Uh, when I, when we started doing the little drills the next morning, very good. And then you're very good about reminding me to use the stair, the, the, the banister as I go downstairs to put the, you're very good in the red light zone. And then boom, you say it's green light. You can now go do either perform. Okay. Let me, uh, for the listeners, I separate, uh, real life in the two parts, fitness, which is kind of the ability to do a task.

Like if you say you want to climb Mount Olympus over here, um, you, there's not a day you have to do it. You can just show up and do it any day. You can do it four in the morning to do it noon. Performance is when someone calls your name and you step up. The problem with, that I found, and you're just hinted about it is that that middle part, the yellow light situation. And I invented this new thing. I call it the Thanksgiving groceries. You pull up to the front of your house and you've got 18 bags of groceries weighing between 10 and 20 pounds each. And you have to go up a flight of stairs, 10 stairs.

How are you going to get those groceries into your house? Well, for me, I'm going to loop up all, all, all 18 bags. And I'm going to just do those 10 stairs one time. Someone listening is going to go, that's the stupidest thing I've ever heard. I'm going to do one bag at a time, 180 steps. Well, that was before, that was when plastic bags were allowed. So that was possible. Yeah. So, but for me, what this yellow light is, or what you can call building work capacity, is the ability to do all kinds of options to get those bags into the house. Maybe you try six bags. That's too many. Next time it's four.

The turkey is weird to carry it by itself. But to me, that is kind of the missing link. But for me, between the medical fields and all of its areas, the PTs, the nursing, I mean, everything you can think of, to the green line of performance and fitness, there's the gap that you and I need to shake hands over. This is where we lose people. And I think it's, I like that analogy, because that's a real thing that can happen. It's real true. Now, in my world of performance, you have to have a matrix, a spreadsheet of work capacity skills. So I appreciate when you tell interns, we got to get just, so corrective exercises is that kind of that area between the, just, I don't call it what it means, red, orange.

So that's the orange area. A red sliding over into yellow, if you follow. That's corrective exercises is right there. But then, and I think that's the gap, and it's our discussion gap between strength coaches and track coaches, football coaches, athletic coaches, whatever. That's what we need to shake hands with a little bit. The yellow zone. I agree. Yeah. And it's, you know, we do see people a lot in the red and towards yellow. Funny, when they get into green, I've noticed that although they're not really in pain, they're, they're still avoiding taking all those bags up the stairs. So they don't have, they don't have a lot of movement options, especially when load comes into play.

Um, I remember recently I was, um, I was, I had like a, I bought a new computer. It was a big box. Right. That's right. And so I dropped my keys. And so I had a monitor in my hand. And so I was like, shit. And so I slid down into a small knee bend to get them. Right. And that's not a perfect squat, but it works, you know? And I think in a knee rehab world, we might just ignore that portion of the knee bend or at least that movement. Cause it's provocative sometimes. And, and, and that's the thing, you know, if you're going to train someone, say like you have an ACL injury of a hundred meter runner.

Okay. Which would be weird, but cause you know, do he did something stupid. She did something stupid, but you could get that a hundred meter runner up to world class. And yet one pickup game of basketball, three blows that ACL out again, because that little lateral. So for me now, now, so, so this is where everything becomes, and I'm not trying to make it more complex. I'm actually trying to simplify this idea. I'm just saying, so if I am going to work with a hundred meter runner and they say, well, I'm ready to go. I would say, yes, you're ready to go like this, but boy, be so careful when you're carrying your suitcase up a flight of stairs.

Yeah. Tip the bell man to bring it to your room. Cause you're not yet ready to, to that little, like you said, picking up your keys. It could be the moment where your career once again, loses that year or two. Yeah. It's. And by the way, thanks for, I think that's funny. You call it Dan Johnny. I do think that's funny. Yeah. I think on one of my last PowerPoint slides that is called Dan John ism. And I picked, I, it was hard to find you not, um, in this, this pose, you know? So I found one where you're doing a goblet squat. Um, I think he had a different t-shirt on. I found a couple of times. Oh yeah.

It was rare, rare find. I feel like I was on a treasure hunt. Um, but yeah, I did put Dan John ism in there. Um, with, with a couple spins on, you know, movement variability, but I, I think it's, it's really an easy way to put it, you know, can you tell me what that means to you, Dan John ism. Oh, you stole one of my quick. I still have a line item of questions on the side, um, of, of things just to remind myself to talk to you about. And one of them was when you finally said something, I was going to say, what does that mean to you? So, um, yeah, Dan John ism to me is just, it's push, pull, carry, squat, hinge with rough rules of eight with okay form, not challenge yourself too much, but do it when you can.

And, um, basically just a little bit of variability. And like, so when I have somebody come in sometimes with, uh, there was one guy with, he had a back problem. And so I was teaching him how I was teaching him how to deadlift and do some carries and so on. Cause he was just kind of at that point. Um, he wasn't highly sensitive really. And, um, I had an intern with me at the time. And so the intern saw like, so I just, I'd forgotten to put the kettlebell on a bench for him because I didn't, I didn't really teach the hinge at that point yet, but he rushed over. He was not apprehensive about it, picked it up with a big old bend in his back.

And so he picks it up, just smiling, you know? And, uh, and so he's like, why didn't you stop him? I'm like, it didn't bother him. Did it like that's, I'm like, it's just, I'm not teaching him how to do that, but also low, super heavy. The movement is not, it's not what I would train right now for him, but it's also not provocative. So it's a little bit of variation on that hinge, I guess. Well, it's, you know, before we started, we were talking about, you know, right now we're just discussing, you know, I, because my wife works for treasury, she's, she got a letter from the attorney general, by the way, she can travel now.

She got a letter from the attorney general. We think that's pretty cool. So we're kind of, uh, we're kind of working in place right now and we're discussing about, you know, the fact that I am very comfortable in my home right now. We have, we're plenty of savings, plenty of food, but what it gets back to is what coach Mon told me, uh, fall 77, little and often over the long haul in my whole coaching principle, my whole fitness, my family, my finances, the way I look at food. It's little and often over the long haul. So I think one of the, I think one of the things I try to emphasize so much, Seb, is that when it's push, pull, hinge, squat, loaded carry, and then something else, and then tomorrow it'll be push, pull, hinge, squat.

But the idea is you keep building those bricks, brick by brick, by brick, by brick. And pretty soon you've got the great wall of China. You know, you can't just, you know, you can't Harry Potter, but even, or, you know, I always say bewitched. Of course that no one gets that reference, you know, wiggle your nose. no one gets the reference anymore. Or, you know, Ijima. Ijima, she blinked. Remember that she blinked like this? You know, if I could blink or wave a wand or wiggle my nose, that'd be great, but that just doesn't happen. We've got to, I like the idea of, you know, if you work out three days a week for 52 weeks, if you get good night's sleep for this year, 366 nights, if you drink water, if you eat vegetables, and you just keep coming back to that, the process, you focus on the process, the results take care of themselves. But that's where we get in trouble. And I'm not ripping on my brothers and sisters in the United States of America, but so many of them want, just give me a pill for it, you know, and pretty soon that's 12 pills. To the fact you don't even remember what that original pill did, that you started taking. Give me a pill. Don't you have like a one week cleanse? Yeah, just here's a way to cleanse your body. Don't eat food for a week. You know, only in two days and see how it's going. Well, how long did you last? Well, I stopped by Arby's on the way home. Well, that's not exactly fasting. That's kind of eating. So people struggle with the idea that little and often the long haul, but the best thing they ever did in their life, getting their education was done bit by bit, day by day, from when they learned to ABCs. And it took a while for me to figure out that elemental wasn't a letter. Yeah, take those letters, and you put them into a word like cab. And then you take those words, you stick them into a sentence into a paragraph.

And then one day, I don't know if you have kids, Seb, but they're so proud the day they read a book was just words in it. The day where it's a, I can't remember what the kids call it. It used to be a chapter book. Dad, I read a chapter book, which meant there were no pictures in it. And yet, so the foundational thing that really does the best you can do as a human, which I think is education, everyone understands bit by bit, day by day. But when it comes to health, fitness, longevity, athletic performance, everybody thinks you just pop a pill and be amazing. Yeah, it would be great if it was that easy. And I don't know when human nature became, and I catch myself doing this a lot. It's like, it'd be nice if that was that easy. But when did it, when did it become that where like, just hard work and, you know, building a callus is, you know, not an immediate thing and the results are not immediate, but it doesn't mean, you know, I noticed actually from this comes from, this comes from like, at least with patient care with, with the reds, right? Yeah. Yeah. I noticed that when you talk about getting to a root cause of problem of the problem, I think they, I think they think it takes a long time. Um, and what I mean, when I, when I say root cause of problem, I don't mean it'll make it like, it won't take that long for your pain to dissipate. It'll just, they'll be in yellow, yellow territory, you know? So it's a little, I don't know if the wording's different or maybe I should ask them what that means to them.

But, um, I remember we had this one person on the phone before where they're like, um, they're the way they described it. It sounded like it sounded like a lumbar radiculopathy creating a hamstring strain and, um, Oh, three backers. Just for the record. So, but okay, keep going. Um, hamstring tightness due to nerve. Okay, good. Okay. Okay. Yeah. And, um, it sounded very much like that. And so we're, um, the, I had an intern answer the phone, part of the process with the intern just learned to communicate. And so, um, they answered the phone and they said, Hey, look, like it sounds, I think we can get to the root of your problem and really help you out. And, and the person said, no, I, I just need to race this weekend. And then they hung up. And I, and I said, I don't think you, I think we can communicate that better because we could have got them to the goal they wanted. But I think the verbiage that you use scared them away because they wanted a quick fix. Um, I don't know.

It's a story from Phil Maffetone that I love. It's sadly, I don't have the original version anymore because I loaned it, but in his book in fitness and health, uh, everybody's an athlete in the first edition, he said, you shouldn't get a haircut on the week you compete. He goes, this is just an observation I've had. And he cut it out of the second book. But his point was, and this is interesting is if, if you're racing every week, if you're competing every week and you say, well, wait, you're telling me I got to compete every week. I got to, if I don't run in every five K and these bagel, these bagel Ks, which I call them, you know, uh, I got to do a triathlon every weekend.

I got, I got, I got, I got to, well, if you can't, he said, his point was, if you can't take a weekend off to get a haircut, I guarantee you're in the over, over training zone. And I thought there was a, there was a real hint of genius in that. And again, I'm not folks for the record. I'm not a Samson believer. Okay. I don't think it's haircut related, but his point I thought was good is if you always have like this young, this young person, I have to do the race. I mean, what you're thinking a couple of hours at most, how many, would you say hours of therapy? Would you say hours or minutes for, for that condition? Maybe, maybe I'd say hours. Cause we creep past an hour mark, but not much, huh? Not much. I don't think, I think it's surprisingly for that. It'd be surprisingly quicker than they, what they, what they expect. So another crappy race exacerbating the problem versus the minutes to address it. And that, now that is the crux of being a performance athlete, you know, the, the addiction. And I, and I know it's an addiction. Uh, Vassilov called it the white moments of victory. I get it. I have a bad case of it. Uh, when we go, when we slide over to the everybody else population, the 99.999, the same investment strategy is there. Uh, I, uh, I need you. I want you to come into my office and I'm going to work on you and then we have to come, come back. I have to come back. You know, and again, I'm not Harry Potter. You're not Harry Potter, you know, uh, and you're, you know, you're not Jesus in Nazareth or, you know, I'm sure you work miracles, but, uh, in fact, this is a good time for that water and wine, water into wine miracle. We're running real tight in this house. You're going to start making your own over there. I think you haven't seen that one yet. Yeah. I actually, I tried it one year and I almost killed myself.

Hey guys, a really quick break from the show. Now, something I've been working on on the side has been improving some of these, the things that you guys can use at home still to learn because there's a lot of workshops and seminars that now have been canceled and I'm sure that's going to be a way of the time. However, some of us still want to learn and I figured out there's something that I can do to help that out. And I've had many interns who have really been appreciative of the style of teaching that I have. So I decided to put a couple workshops out. Um, they will be recorded. They will be on webinar first, but they will be recorded after. If you guys are looking to purchase something, they're going to be on the P2 sports care site. There's no CEs available. They're very different than the content that we had on pro Cairo. It'll take you through a step-by-step process using the five-step system that I've talked about in past podcasts to really highlight a couple conditions. So please check out that store or if you're interested and need a little bit of guidance of what maybe to try, go and reach out to me at info at P2 sports care.com or reach out on Instagram. That is performance HB. Now back to the show.

Yeah. I think the last time I tried, I tried making beer. Well, we've done it a couple of times, but the last time I made beer, they had these big, it's a big glass carboy, um, five gallon, you know, water jug full of beer now. And so it was the time in the summer where it was warm enough to where the yeast was like, we just basically killed it. I think due to temperature. And so I got home one day from work and I'm like, this has been 10 hours. This thing has not been started. I better get it cooled down. And so I picked the water jug up and I got a big, I got a big ice chest, but just full of water. And I put the, the jug in the water and I came back in a couple hours and it still was not happening. And I was like, Oh shit, maybe it's too cold. And so I picked, I picked it up thinking about it.

I'm like wet, wet, heavy glass. This is a bad idea. I'm going to do it anyways. I picked it up, I dropped it and I shattered and I had to get stitches all over my ankle and my hand. Um, so I don't think I'll be making beer again for a very long time. And as your friend, I'd like to recommend you not do that anymore. Okay. Just so, um, I was actually, I was curious with, um, cause I went to that workshop that you did. Um, you did, you did one in Portland a while back. And so I was observing Dan John and the habits of you. And cause I know you're very structured and organized. And so when we were going through that, I noticed that dinner before the, before the presentation, you asked us what problems we're having with our clients. I'm guessing to figure out what the population or the audience wants. Um, is there any of the things during that process where it's just like, it's like a regimented thing cause you're, cause you were traveling and whatnot, um, or preparing for a workshop that, that is something that you kind of go back to every time, no matter how many years it's been. Well, I always try to go back to those.

I can't help myself, but you know, I'm going to tell you about shark habits. I'm gonna tell you about pirate maps. I'm gonna tell you about the movement matrix. I can't help myself. Cause I think I might talk about the quadrants. I'm gonna talk about things that I sort of invented to help people with clarity about what a strength and condition coach can do. Yeah. Have you ever had a nightmare about a shark habit or a, or a matrix by the way? I do have recurring dreams, but they, they, that we don't need to talk about. In one of my recurring dreams, there's a woman that I have hurt that I keep coming back to.

And, uh, I cannot put my finger on what my subconscious is trying to tell me. It was like someone that got hurt via an exercise or emotionally hurt. Yeah. Yeah. That, no. Um, but when I'm with, when I'm with a group, like for example, if I go to major baseball or I go to a special forces group, um, I always like to have, it's very nice to have a dinner, a lunch, 20 minutes, just to talk, to get a read on what's going on. I did a workshop one time. Well, I've done a couple of course, after deaths, uh, with the military, I've come in after deaths. Uh, one time, some really, a really bad drunk driving thing had happened. And, uh, the group I was working with was younger. Uh, they generally, I worked with the officers, senior, um, enlisted, that kind of thing. But these guys were young and this was fresh. So it was good to know that that was a fresh topic. So I had to be very careful how I talked about prudence, you know, look before you leap kind of stuff. Uh, if I'm going to go to a thing that's chiropractors and medical doctors are, uh, it's really important for me to get a sense of what's, what's the, it's, it's always this, what's the rub? What's the, what's, you know, what's right, you know, what is everyone picking at? So what's picking at everybody right now? And it was good because you guys were very candid about, uh, the CrossFit injuries. You were very candid about shoulders. Uh, the, the, it's interesting because the lower back thing, which I've almost just considered a standard for it, for example, if you say chiropractor, I think lower back injury, you know what I mean? Uh, it's like, if you say dentist, I think, you know, going for a cleaning or in, in cabins, you know, it's like, it just wouldn't, but it has changed. There are some, there are, we have a new generation of problems seeming to show up. And, and I think you bring someone like myself in who touches different places. And then you, and then y'all with your clinical, uh, eyes, we can see, and maybe we can get a chance to look at what, where did this thing wave from? Where, where did this come from? You know, I know if you're a North American male, you have a bad shoulder, right?

Cause you're a North American male. I mean, and that's, that's given. Um, if you sit at a desk all day, I can guess certain issues with you, but when you guys get to the clinical practices, I like to know what people are coming in for. Yeah. Cause it does, it does seem to, I felt that it's all this terrible to say, but I think there's a blessing out of this, uh, you know, stay in place thing. Yeah. I do actually. I think there's a lot of them. People are sleeping more. Uh, I can't tell you how many people said I've rediscovered napping, home cooking. I'm, I cannot believe how many soups and stews I'm eating. How many vegetables? I mean, I got bored. So I went for a walk in the park. I'm like, good, good, good, good, good, good, good, good, good, good. And I, and then, and then of course, and it is a tragedy and I do feel for the people who are dying. I am, I am one of the people in that dangerous target zone. I have a, uh, a long history of lung issues and I'm over 60. So, you know, if, if I go into a hospital and they're making choices with my medical history and my age, uh, I go to the bottom of the pile.

Mm-hmm. Are they, are they having to make choices in Utah already? Not yet. But, um, my friend, Mike Warren Brown, his mom is a, is a nurse and we're already scrambling. We only have, as we speak at this moment, only 11 deaths and God bless them. Um, but it's that the problem is exploding already. Uh, it is, um, we are good. Uh, we, the nice thing about Utah is we are a little bit ahead in technology. Uh, we're, we're a fairly, we're more like Ireland. We're, we're very, uh, we're internet savvy in the state because we have a lot, it's called Silicon Slopes. We have a lot, so a lot of people can work at home easily. It's very nice. Uh, my heart goes out to my bartender and, and waitstaff friends. Uh, and, uh, there's nothing. People aren't going out to eat, which, you know, I think is a good thing for guys like Leo and the rest of my friends, Sarah.

You know, I was thinking I, I recently, I recently went, or me and Al, you met Allie, Allie at the workshop. Yeah. Allie, Allie's my girlfriend. So we went up to, um, we went up to central coast this weekend and usually. Yeah. That's the one I said, you, uh, you out, you out, you out, you out kicked your coverage. Yeah. Yeah. Yeah. She's way too good for you. So I've got, I tell you. Yeah, no, I, that's why, that's why I stuck her in front to just, just, uh, people kept giving her notes. You can do better. You can do better. Oh yeah. Well, I think she even bought my drinks that night. So yeah, you're right. Yeah. Okay. So we went, uh, we went up to central coast recently. Um, and it was on like a, it was last week. It was on a Thursday at five o'clock in the afternoon. And so we live on the, between us and central coast is LA in Santa Barbara. And so usually I've just hammered, they get hammered in traffic. And so I even thought there'd be, should be something called the LA byway one day where it takes people from orange County. Yeah. Just get around it. And, um, so we went through literally no traffic whatsoever. And so I started thinking, why do we need to expand highways? If half the people are going to work from home later, we can just stop so much money in building and highways.

There's a strange color in Utah sky. It's called blue. So we're usually destroyed by this inversion. Um, and, and, and many of the companies, uh, people I know who they're working at home. Uh, I don't want to tell who said this, but so in an eight hour day, this person told me, I usually spend about two hours with my boss complaining about work. Uh, March madness is coming up. So that took an hour, hour and a half every day to deal with this. Uh, in the eight hours, they work, they work three. Well, when you work at home, um, there's no commute. Uh, you don't use anybody else's toilet paper. You use your own power.

Uh, so there it's cleaner. It's better for the environment. You eat better. You drink more water. It's win-win. There's a lot of wins in this. Yeah. I think a lot of wins too. I think the, I think just normal society is going to change very much. So after this, I don't think it'll go back to what it was, but I don't think it'll be, you know, the same type of, I don't, I don't think of this be extreme, but I think it'll change. Well, we always, when I was young, we talked about these paradigm shifts and how almost impossible it is to look on the other side of it. Uh, when the internet came, I remember the first time someone showed me the internet, I thought it was a joke because I had no understanding of what was it going to be on the other side. And it took us, so my first website is 98.

So it took us 22 years to get where I thought we would be. I thought, I thought telecommute, uh, whatever we call this kind of internet work, telecommuting, I thought this would take over a lot sooner, but most companies still like to have that industrial complex model. You know, where everyone has to show up like little robots. It's just not, uh, it's just not the way it is. Yeah. I'm pretty sure the shoe industry is going to go out, go out because I don't think I've worn shoes in like two weeks now. Um, well, and, and, uh, the amazing thing, and this can, this doesn't reflect well on my, on my community, uh, and you can't find frozen pizza to save your life in Utah. You can't find ice cream, but if you go to the produce section, uh, you could buy everything. I mean, it is absolutely packed, uh, which I think will turn as the days, the days go on. I think people start to figure out fresh vegetables is a good thing. Yeah.

Yeah. Yeah. Um, Oh, one thing you might not know that it's out of stock is bidets. We just put an all new toilets in the house. Guy asked me if I want to put it, but he wanted to heat. He didn't give me the option of the cold water one, just the heated one. And I didn't want all three bathrooms ripped up with electric electrical work. Yeah. I would have gotten cold water bidets in hindsight too late now, but it ups the arousal, huh? Oh, when I was in the middle East, man, there's your wake up call in the morning. They had a little, uh, look like a faucet. You just went like this. Let's get, let's get going here. Let's start this party. Yeah.

Well, I guess I never asked you, is there anything you want to talk about today? Any pressing thing? Cause you're always answering questions from people. Well, um, I'll say one thing. If you read the count of Monte Cristo, the last three words of the book are weight and hope. And, uh, oddly, I've always found a lot of solace in that phrase. Um, you know, it always seems like, you know, as, as humans, we have this weird issue with the present. You know, we always, we're very positive about the future. We're very positive. Things were better back in the fifties. Oh, back in the fifties, things were better when, uh, uh, when, uh, black Americans had to sit in the back of the bus. Well, that was different. And when people getting lynched, yeah, that was different. And, you know, you go through all these things that were just terrible. Oh, when, like when I were talking this morning on our walk about how long, cause we just had a big earthquake here in the Valley. Uh, when I was young, we went from atomic bomb drills to, uh, up in San Francisco to, uh, earthquake drills. And the joke always was, what's the difference between an atomic bomb drill and earthquake drill? There's a good chance to survive an earthquake. So everyone forgets about the communist threat and the Cuban missile crisis. My family was impacted so deeply by Vietnam with my, you know, my brothers all going over there and coming back, just wrecked. Um, so I think we have to be, I think we have to look at the positive present. I think that would be the, the only thing I'd want to share. Yeah. But if the, the one kind of nice thing that's happened is because I've been online so long, uh, seven building up this online presence, it's called Dan John university. Uh, it's got this thing called the bark park bench workout generator. And so the guy who runs it, Brian and I decided that this is a time of crisis. So we lowered, we lowered our prices down to less than $10 a month for this generator that you put in. What equipment do you need? How long do you work out? Uh, how intense it's just all these little, very tiny little questions. And then it spits out your weekly workouts. Well, it's the biggest month ever because it's an easy way to train at home. And I'm like, you know, I'm sitting here looking at the, you know, so we're, we're basically almost giving it away.

I mean, cause we have to pay. I mean, it's, it's a big, it's a big internet engine, you know? Yeah. I was actually on, um, I'm actually on it right now. I, I, uh, I logged in last week and I really enjoy the progression, immediate progression, upward downward button. Oh, so, so folks, it says squat. Okay. And if it says jumping goblet squat and that's too advanced for you, you just press it down to goblet squat. That's too advanced bodyweight squat. That's too advanced. And you, yeah, I love that. That I thought that was genius. And folks, if you want it, just, just type in Corona and all caps and you get that deal. C O R O N A. And I wasn't, I'm not selling sad. I just, I want, I want you to actually, I'm very proud of it because the, the emails I'm getting back, the forum posts, I'm getting back about what a gift it is. It, you know, I've been teaching online for Columbia college since 98 or 99. I don't, and a lot of people who are now trying to get online as workout instructors that it's, you can't do workouts online live because the internet is asynchronic. You know, what is 11 o'clock to me is 10 o'clock to you. Right. And well, what is it in Afghanistan and Korea right now? So, uh, and the next thing is workouts online aren't like VHS tapes. We can pop them in and stop them, you know? Uh, and I just watched some people just do some trying so hard and I, and I respect the effort, but the, the lack of, it's not common sense, the lack of experience glares. Yeah. Okay. Folks, follow me now. Get your kettlebell out, get your TRX, get your Olympic bar, get your squat rack, get your a hundred pound bag. Let's do a workout. Wait, I don't have a kettlebell TRX. Yeah. Yeah. Yeah. Okay. So I have my 26 kettlebells in a row here, folks. Follow me. Well, I don't have one. I want yours. You have, um, yeah, yours. You have the equipment and I was actually surprised by the amount of equipment. I'm like, well, I don't even have that stuff, you know? So I picked a dumbbell exercise band slider and an ab wheel. So, and it popped out a nice little workout. Yeah. Well, not everybody has a home gym like, like I do, uh, men's health called my garage, America's top gym.

I'm very proud of that. Um, but do you mind, if I talked about my gym? No, I won't. Yeah. Yeah, please. Um, and actually, um, actually before you do then let me, uh, I'll just make sure to make a note that I actually, I want you to talk about the university because there's, I think there's a lot of bad stuff out there. And I know that we had talked when we were, um, we were having beers after the, like, I think there's a lot of good people who just, it's cumbersome to get online. And I know it's probably a huge project for you. Um, and I think it's a good program. So I think a lot of people, I'd rather them do this than a bunch of other things. Okay. I wrote it down. So, okay. So Brian is this young man. In fact, he's living in Turkey right now. I got great respect for him. He has been following my work for a long time. He's read all the books. He's applied everything I've ever, he's done mass made simple twice. He tried it with a paleo diet and it didn't work well.

And I, and cause gaining mass in six weeks, uh, on a, you got, you got to throw some garbage down your throat. Folks, I'm not telling you garbage, but if you're trying to build mass, you got to build mass. If, if you want to play in the NFL and you're being offensive tackle, being a lean 195 might sound good, but he ain't going to work anywhere. Okay. Um, and so he first, he asked me if he could take more articles and put them on this thing called medium. It's a medium.com. And I said, sure. And then we had a conversation one day and he said, you know, I have this idea and the idea, and it's, and I love it, Seb, because the dude is inside my brain. I mean, he's inside my head.

I've been, so generally when I help people online, it's this, uh, Seb emails me, you give me a workout. I send you a workout. You say, I don't have a kettlebell. Oh, okay. We'll do this. Well, I don't have, um, an orangutan, uh, barbell monkey head. Okay. Well, okay. So what equipment do you have? Finally, we get there. Then I give you a workout that says push, pull, hand squat, loaded carry. But then you send back, well, I can't do the jumping goblins. Well, oh, well, what came to do the airspace. So we've had three months of emails back and forth to get to the point that honestly, it's like, would you say it said, but 10 seconds to fill out the form? Oh yeah. It was super quick. Yeah. So you, you, you just pop in what equipment you have at home. And if you have none, that's fine too. Cause we have, you know, there's, there's body weight. Then you type in how many days a week you want. I mean, you just, you pick an option, uh, one day, two day, three day, four days, five days, six days, seven days a week. Uh, do you want the workouts to go up intensity or stay the same? Um, it's, there's just a few little fill-ins. And then the amazing thing, you press that button. I just can't believe it because you press that button and you get six months of email discussions in one second. And it tells you, boom, then you look at the daily workout and you make a choice. It's like a few of them, you have choices. Like I would never do the linear mom personally. That's I see it. I like it. I get it, but I'd much rather just take a 10 minute walk with the dog or rock, you know, just go walk with Mike or Tiffany or whatever. And you can just up and down the exercise selections. And, uh, the nice thing is that you get, literally you get personalized training plus was it 14 downloadable books, about a hundred articles, uh, essays.

You got a forum that we're on. Uh, you get, you can answer any question. Uh, you also get the bus bench workouts, but most people wouldn't want to do those. Uh, they're Olympic lifting, uh, and then you get all those pockets, uh, podcasts and it's less, it's less than 10 bucks a month for now. Yeah. I think it's great because, um, there, I used to, I used to give people a lot more credit with like, I remember this one lady, she came in and this is not, she's like probably the, she's the far end of just not knowing what to do, but having good intentions. And I know her very well. And she, she, uh, she says, Hey, she had a shoulder thing and I wanted to recommend a, uh, just, uh, I want to recommend some rehab really. And she's like, well, do you something at the gym? And she was already clearly going to the gym and, uh, said, okay. Um, why don't you just do a row? Like it was like the last two minutes of the appointment. I said, it's just row something. I don't know. And, uh, she says, so a row, is that like when you're kind of like, like, okay, so you clearly need some instruction and no matter what little video I give you, it's just gonna, I think it's going to blow up in your face because it's, it's not going to be well-rounded. Um, you might have too much intensity and, you know, ambition with it and we're not doing anything long-term sustainable for you. It's just, it's just not good. So, I mean, I love that there's something out here like this because it's the, the programming is sustainable. It's not supposed to blow you out of the water every time, right? So I don't, I don't believe in those workouts. Um, I think repeatable and doable are the, are the mainstays of training sessions. Um, the workout we did this morning, I, in fact, I was a little worried about my hair and stuff because I was, I was a sweaty mess when I came in, but what hair? My toupee. So today, okay. I'll just tell you what I did today. This just, this is just an example today. Uh, because of we're trying to do that whole separation thing, but so I have a 60 pound weight vest. I took two, six pound weights in my hands and we rocked with, there's a little hill over here. And today we decided to go hard.

So we did 16. That's not very far. Let's say 20 meters base to the top, but it's up a hill. So 16 times just, just to do it. And then we came back and I did a complex. That's a six exercises back to back. This isn't on the website. This is what I did when I was done. I was sweaty. I was hot. I was, I needed water. But if you said, Dan, can you do it again right now? Oh, yeah. He's that's, it was, yeah, it was hot. I was, it was, it was, it was a 45 minute, uh, 35 minute walk, 10 minute weightlifting session. But can I do it again? Oh, absolutely. And I'll do it again Monday and I'll do this same thing next Friday. And, and, and, and, and, and, and I've been building those workups on top of the day before the day before since 1965. To be able to lift since 1965. I don't think I've missed a planned session since 1970 in the weight room. That 1970 folks, that's Seb, what year are you born? 82. So when I got my master's, okay. So I've been weightlifting since before you were born. I literally have been, I have a master's degree from the year you're born. My point is if you, if you want to be in the game a long time, it's got to be repeatable and doable. And I would say the same about everything in life. Like if you say, I'm going to start saving 50% of my money. I don't know if that's repeatable. I don't know if that's repeatable and doable. But if you said, listen, I figured that I can save 5% of my money, 8% of my money.

Can you do that for 30 years? Well, yeah, I think so. See, to me, it's the same truths that happen here are the same truths that happen here. I've told you my problem with chiropractors, my orthopedic surgeons that I have, right? No. So when I had, so I broke this wrist and weightlifting me and I had to have two surgeries and I went in and Dr. Vanderhoof said, he takes the cast off and he's doing this. He goes, well, you know, usually people can never get their wrist backwards after this. It was a good surgery. It was, I was, I broke, I broke it bad. And I go, he goes, he goes, what are you doing? I go, well, you remember the, you gave me those exercises? Yeah. I go, well, I do them all the time. He went, well, I've never had it. I've never had a patient do them before. And I go, it's a miracle, isn't it? You tell me to do something and I do it and I get better. That's my, that's my vision for almost everything in life.

Yeah. Yeah. A little, little enough. Dan, thanks for being on, uh, everyone. Part two is coming, uh, very soon next week. That is. So please listen in, um, go to Dan John university and, uh, Dan John.net. Uh, I think, I don't know if in this podcast, we've mentioned all that yet, or if we didn't get to it yet, but he has a lot of great free information. And I, I don't know how many times if you're a, if you're a listener to this show and you've heard me mention his name multiple times, there's a reason why I mentioned his name multiple times is because it's just, it's, it's stuff that you can plug in and implement to, to parts of your care and get people really out of those reds and especially, well, not out of reds, out of oranges. So please go and just jump into some of the stuff and see what you like. You might not use all of it, but there's so much free information out there that he's put out that, um, uh, I am actually, uh, very happy that he put out that, that new platform. So I hope it works out well for him. And I think it'll, I know it'll work out very well for everybody in the fitness community, or at least the people doing fitness at home. So I will see you guys next week. Uh, leave people better than how you found them. And thanks for being part of the movement.