[SPEAKER_00]: This is Jockel Podcast number 520 with echo trials in May.
[SPEAKER_00]: Jockel will like a good evening echo.
[SPEAKER_00]: Good evening.
[SPEAKER_00]: Every minute counts.
[SPEAKER_00]: And you're not going to get any extra minutes.
[SPEAKER_00]: That's the way it works.
[SPEAKER_00]: So I was up in Vegas for the UFC BJJ grappling match.
[SPEAKER_00]: Are you been paying attention to this type of event?
[SPEAKER_00]: I have.
[SPEAKER_00]: So, my daughter Ranna, she was invited to go and compete.
[SPEAKER_00]: It's a great event.
[SPEAKER_00]: Giant stage that the UFC Apex Arena had lots of flashbacks from my days of coaching in UFC.
[SPEAKER_00]: And it's, like I said, it's a big arena, or not the arena might not be big, but it's a big stage because it's live stream on YouTube.
[SPEAKER_00]: You know, it's a good pay for the young grapplers, uh, hotel transportation and those might not seem like a big deal, but in the digital world, that's kind of a big deal.
[SPEAKER_00]: And Renat was, uh, pitted against a very tough competitor opponent, uh, a girl by the name of Bella Mir.
[SPEAKER_00]: This is the daughter of Frank Mir, who's a former UFC heavyweight champion, um, I think two-time.
[SPEAKER_00]: Heavyweight champion, but and that's cool.
[SPEAKER_00]: Awesome.
[SPEAKER_00]: Frank's a great guy.
[SPEAKER_00]: And a jujitsu guy from kind of the same era as me, I guess, maybe, yeah, pretty much the same era.
[SPEAKER_00]: I was older than him, but we're the same era.
[SPEAKER_00]: He just started younger.
[SPEAKER_00]: Because jujitsu wasn't really a thing when I was his age.
[SPEAKER_00]: but it's a stud great guy and yeah and she is not just Frank Meers daughter.
[SPEAKER_00]: She's a forced time four time state high school champion wrestler.
[SPEAKER_00]: She's got MMA fights.
[SPEAKER_00]: She's a junior folk style national champion.
[SPEAKER_00]: She was recruited and went out and wrestled at the University of Iowa.
[SPEAKER_00]: I think she moved college since then but I
[SPEAKER_00]: And she's really good at Jiu-Jitsu, obviously she's won IBGJF champion chips in a couple different belt levels and and then she's going against my daughter, Rana, Rana was a wrestler in high school but not certainly not as accomplished as Bella, you know, Rana made it to state but
[SPEAKER_00]: I think she won one most too.
[SPEAKER_00]: So she's more of a Jiu-Jitsu player now.
[SPEAKER_00]: Obviously she loves Jitsu.
[SPEAKER_00]: We've had her on the podcast episode 461, if you want to hear about her life and how her competitive life in Jiu-Jitsu.
[SPEAKER_00]: But this is a good match.
[SPEAKER_00]: Did you watch it?
[SPEAKER_00]: Yes I did.
[SPEAKER_00]: It's a battle, it's a fight, it's a war.
[SPEAKER_00]: And it kind of plays out sort of
[SPEAKER_00]: the way you would think it would play out.
[SPEAKER_00]: You have someone that's a really dominant wrestler very strong and that's Bella and she kind of gets to take down, especially in the first round, gets a great take down, gets dominant positions, tries a couple subs, you know, gets like an arm choke,
[SPEAKER_00]: Just really tough.
[SPEAKER_00]: Ranna also really tough kind of gets, you know, hangs tough through those attempts, throws a couple submissions.
[SPEAKER_00]: Ranna throws a couple submissions back at Bella towards the end of the first round.
[SPEAKER_00]: Kind of at least recovers a little bit.
[SPEAKER_00]: Second round again.
[SPEAKER_00]: Great wrestling from Bella.
[SPEAKER_00]: And now it's a little bit more opened up.
[SPEAKER_00]: There's a little bit more just to take in place.
[SPEAKER_00]: You know, making, I have to rewatch the match, but she's going for legs, she's going for arms.
[SPEAKER_00]: And, and, but still, Bella's kind of positionally dominant, so good for her.
[SPEAKER_00]: And, and she's also getting out of Ranna's submission attempt, so that's credit there.
[SPEAKER_00]: And then the third round,
[SPEAKER_00]: I think Rana shot on her, the third round, and I think she just did that to try and get that she just started like, dude, let's let's just start, let's just get it to the ground and Rana was throwing all kinds of submissions, you know, kind of the kitchen sink of submission attempts and Bella again.
[SPEAKER_00]: She's awesome, competitor, awesome, due to also Rana Slur.
[SPEAKER_00]: She's just
[SPEAKER_00]: positional dominance, and right at the fight ended, Ranna had another nice, like knee bar attempt, ends up being a real, you know, that's like as the whistle blew, that's what happened.
[SPEAKER_00]: So really entertaining match, competitive match, respectful, and like I said, Bella did a great job controlling the position.
[SPEAKER_00]: She stayed on top.
[SPEAKER_00]: She escaped submission attempts and she got the nod for the victory.
[SPEAKER_00]: So that's what happened.
[SPEAKER_00]: We get done and you know for me, I want you to see the picture I posted a couple pictures of it.
[SPEAKER_00]: It's like, of course, pretty amazing for a dad to be there.
[SPEAKER_00]: You know, I love jujitsu and here's my daughter competing at the highest level or at least in the highest level.
[SPEAKER_00]: arena that you can compete in, you know, there's obviously there's ADCC.
[SPEAKER_00]: There's IBJJF and there's UFCBJJ and those are all good to watch.
[SPEAKER_00]: But those are like the highest that you can get in the sport is these things.
[SPEAKER_00]: And so she was in one of them.
[SPEAKER_00]: She's done ADCC before.
[SPEAKER_00]: She does IBJJF as well.
[SPEAKER_00]: But you know, it's pretty cool.
[SPEAKER_00]: I get to go there, get to coach my daughter.
[SPEAKER_00]: I love
[SPEAKER_00]: If you can, if you can be very content in one thing in your life, if your kids love what you love, it's a pretty damn good thing.
[SPEAKER_00]: But after the match, as much as she loves her, she lets her and she loves competing, get taken the loss, never feels good.
[SPEAKER_00]: So she's kind of, you know, she's bomb, and having been around her a lot.
[SPEAKER_00]: I knew that when or lose, you got to give, you know, the competitor some space to like decompress a little bit.
[SPEAKER_00]: And she's all sad and she's emotional and whatnot, but, you know, eventually, she comes down and she says, you know, she gives me a hug and she says, she says, if I only had one more minute.
[SPEAKER_00]: if I only had one more minute and you know you can take that for one it's worth in the jujitsu competition like Bella had defended every submission and you know that's just the way it was.
[SPEAKER_00]: But the feeling of you get done the feeling of if I only had one more minute and I I did just like it was one of those statements that just landed on me because that's the way life goes.
[SPEAKER_00]: we are going to run out of time and when our time is up I'm sure I'm sure and I'm dreading having the thought in my mind if I only had one more minute because you're not going to get it.
[SPEAKER_00]: And, you know, when Ranna said that to me, of course, she says that I don't like respond back.
[SPEAKER_00]: Well, I do get some philosophical thing, but in my mind, I'm thinking you don't get one more minute.
[SPEAKER_00]: It's not the way it works.
[SPEAKER_00]: That's not the way life works.
[SPEAKER_00]: None of us get one more minute.
[SPEAKER_00]: And that is why we have to make sure that we make every minute count.
[SPEAKER_00]: Every minute has to count.
[SPEAKER_00]: Shakespeare play Richard II and Richard II at this juncture in the play he's been deposed as King he's in a prison cell he has no more power he's kind of squandered his his opportunity to be a king and be a leader and he delivers this line as part of a
[SPEAKER_00]: And we have to think about what that means.
[SPEAKER_00]: I wasted time now time, don't waste me because, like I said, for him, when he had the opportunity, when he had the power, he made vain decisions.
[SPEAKER_00]: He made impulsive maneuvers and he didn't do what he'd looking back.
[SPEAKER_00]: He knows he should have done with the time that he had.
[SPEAKER_00]: And that's the way it goes down, for many people, for many of us, we waste time.
[SPEAKER_00]: We waste time with impulsive decisions, we waste time with ecotestical decisions, we waste time with immediate gratification, and none of those things are going to be helpful.
[SPEAKER_00]: We waste our time.
[SPEAKER_00]: We don't value the minutes that we have.
[SPEAKER_00]: And as we're closing out 2025, if you do a time audit, an assessment, no, an assessment is not strong enough, an audit, a straight up audit.
[SPEAKER_00]: How much time have you wasted this year, right?
[SPEAKER_00]: If you answer that question honestly, how much time have you wasted this year?
[SPEAKER_00]: And you get to the end of the year.
[SPEAKER_00]: And you look back at what you did and what you didn't do.
[SPEAKER_00]: And maybe you think yourself, if I could just get one more minute, one more day, one more week, one more month, just to get that stuff done that I wanted to get done.
[SPEAKER_00]: Negative.
[SPEAKER_00]: It's not happening.
[SPEAKER_00]: We get what we get.
[SPEAKER_00]: And we cannot squander our time.
[SPEAKER_00]: You know, in the,
[SPEAKER_00]: extreme ownership leadership loop that I wrote about leadership strategy and tactics expanded edition that I talk about with clients all the time.
[SPEAKER_00]: When making decisions, the very first thing that I consider when making decisions is how much time do I have to make this decision.
[SPEAKER_00]: How much time do I have?
[SPEAKER_00]: And the reason that that's the number one thing that I think about is because it is the only thing that I cannot control.
[SPEAKER_00]: You cannot look, you can maneuver around it, it's just like a piece of terrain.
[SPEAKER_00]: Like you can't move the mountain, you have to move around the mountain.
[SPEAKER_00]: You can't move the river, you have to maneuver around the river.
[SPEAKER_00]: You can't maneuver, you can't move time.
[SPEAKER_00]: You have to maneuver around time, so you can proactively do things to stay ahead of the power curve.
[SPEAKER_00]: But you cannot change it.
[SPEAKER_00]: The clock is ticking.
[SPEAKER_00]: You ever been to a scholastic, surf contest?
[SPEAKER_00]: That's the, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no,
[SPEAKER_00]: 64 people in the first weight class at 108 and then there's and so they do the first round And then you got to wait till all those people have gone and who knows how long that's gonna take It's total mystery and so you might be waiting around for an hour and a half you might be waiting for three hours My B2 hours might be one out.
[SPEAKER_00]: You don't just don't know.
[SPEAKER_00]: It's just chaos and then that goes on the whole day So your whole day is
[SPEAKER_00]: You know, hours of boredom and waiting, followed by six minutes of total freaking chaos, followed by hours of waiting.
[SPEAKER_00]: Surf contests, what's cool about surf contests is it's just by the clock.
[SPEAKER_00]: And your heat is at 6.45 and you have 15 minutes.
[SPEAKER_00]: So at 6.45, regardless of what's going on, you're getting in the water and you can surf until 7.
[SPEAKER_00]: Big waves come cool.
[SPEAKER_00]: No waves come, that's the way it is.
[SPEAKER_00]: That's just what the way it is.
[SPEAKER_00]: So you know, like you know the day before,
[SPEAKER_00]: exactly what time you're going to be surfing or your kid is going to be surfing in my case.
[SPEAKER_00]: 745 first eat okay cool boom you make it through that heat here's the second 920 or 915 boom and you know exactly and it's just it's just like the clock doesn't stop.
[SPEAKER_00]: Doesn't matter what happens the clock doesn't stop.
[SPEAKER_00]: So, that's the way, that's why time is, to me, the most critical thing that we pay attention to, how much do we have.
[SPEAKER_00]: And yet people are just constantly just letting it go.
[SPEAKER_00]: Just letting it slip through our fingers and letting it just fall away.
[SPEAKER_00]: And it's a limited capacity.
[SPEAKER_00]: And look, when you take a total time allotted and you bring it down to 15 minutes, which is how long ran as a match was, 15 minutes.
[SPEAKER_00]: An extra minute is a lot of good enough with us with life I'm 54 years old right now.
[SPEAKER_00]: I'll do 48 48 years old like one minute in 48 years isn't that big of a deal But then you start thinking about how many of them start adding up and what does that give you?
[SPEAKER_00]: So we need to pay attention to it
[SPEAKER_00]: The same thing at the most of this year I was talking about with Dave, I was talking about the power curve and staying ahead of the power curve.
[SPEAKER_00]: That was a term that we used in the military.
[SPEAKER_00]: I didn't even know what it meant.
[SPEAKER_00]: I didn't know where it came from.
[SPEAKER_00]: I understood what it meant.
[SPEAKER_00]: But in aviation, you get to a certain point.
[SPEAKER_00]: If you get behind the power curve, if your aircraft is flying too slow to create lift,
[SPEAKER_00]: it doesn't matter how much power you put into your your propeller, it doesn't have the power to make it fly again.
[SPEAKER_00]: So you're falling out of the sky.
[SPEAKER_00]: So you can't, if that's what they call getting behind the power curve and it's just like in life, you have certain tasks and certain things that you need to get done at a certain point.
[SPEAKER_00]: If you're not staying ahead of those things, you're not going to be able to get them done.
[SPEAKER_00]: It's not happening.
[SPEAKER_00]: So you have to stay ahead of the power curve.
[SPEAKER_00]: Then that's why every little tiny thing that you can do right now matters.
[SPEAKER_00]: Because it's not, it doesn't seem like a big deal.
[SPEAKER_00]: The little task that you're supposed to do,
[SPEAKER_00]: Today, that you blow off until tomorrow, that little one little task by itself, by its own, it doesn't really matter.
[SPEAKER_00]: Like it's no big deal, it's only gonna take seven minutes.
[SPEAKER_00]: It's only gonna take seven minutes, I can get it done tomorrow.
[SPEAKER_00]: Then what happens tomorrow?
[SPEAKER_00]: Also, you got two unexpected tasks or one of them is 43 minutes, one of them is 58 minutes.
[SPEAKER_00]: And next thing you know, that little task that you were supposed to do today, is now you can't do it tomorrow.
[SPEAKER_00]: And guess what, now since you didn't do it,
[SPEAKER_00]: It expands into something else.
[SPEAKER_00]: Now you've got to fill out another form.
[SPEAKER_00]: You've got to do other things to cover for the fact that you do thing and eventually you might get to the point where you're behind the power curve and now we're not getting out.
[SPEAKER_00]: It's like the event horizon.
[SPEAKER_00]: You know what the event horizon is?
[SPEAKER_00]: This sir.
[SPEAKER_00]: You get to a point where there's no escape in that black hole, you just have too much, you know, from a financial, that's when people go bankrupt.
[SPEAKER_00]: They just can't, they can't recover from where they're at.
[SPEAKER_00]: So they have to declare bankruptcy.
[SPEAKER_00]: So we don't want to let that happen with our time, because you can't declare bankruptcy with money.
[SPEAKER_00]: But you can't declare bankruptcy with time.
[SPEAKER_00]: There's nothing anyone could do about it.
[SPEAKER_00]: Not the president, not the pope, not the king.
[SPEAKER_00]: No one can do it.
[SPEAKER_00]: Oh, you don't.
[SPEAKER_00]: You want more time.
[SPEAKER_00]: Can't give it to you.
[SPEAKER_00]: No one can give it to you.
[SPEAKER_00]: No bankruptcy of time.
[SPEAKER_00]: You can't get it back.
[SPEAKER_00]: So we've got to be careful.
[SPEAKER_00]: We cannot squander our time.
[SPEAKER_00]: We're doing deafaries.
[SPEAKER_00]: I think deaf reset this year that we're done.
[SPEAKER_00]: I believe is a it's a good overall time audit of life.
[SPEAKER_00]: The discipline equals freedom reset.
[SPEAKER_00]: It's we've done it.
[SPEAKER_00]: I don't know how many years you think we've done the deaf reset for.
[SPEAKER_00]: You think like four, four, maybe five.
[SPEAKER_00]: We did a couple internal at echelon front and then people
[SPEAKER_00]: people got a lot of it so we expanded it, but it's, you know, we're doing January.
[SPEAKER_00]: January first new year, new me, you heard this expression?
[SPEAKER_01]: Of course, you're new me, you're new me, you're okay.
[SPEAKER_00]: Because everyone, everyone decides, oh, it's a new year.
[SPEAKER_00]: I'm going to start all over again.
[SPEAKER_00]: I'm going to start it.
[SPEAKER_00]: Become awesome this year.
[SPEAKER_00]: I say that's a good call.
[SPEAKER_00]: Become awesome this year.
[SPEAKER_00]: Let's go for it.
[SPEAKER_00]: The Deff reset.
[SPEAKER_00]: four weeks on mitigated daily discipline and all things, that's what it is.
[SPEAKER_00]: A month of doing what you're supposed to, a month of doing what you're supposed to do.
[SPEAKER_00]: Isn't it crazy that everybody knows what they're supposed to do?
[SPEAKER_00]: Yeah, everybody knows how to get better, everyone knows how to get stronger, everyone knows how to get healthier, everyone knows how to get more things done in their life.
[SPEAKER_00]: And yet,
[SPEAKER_00]: We just go with the HMOs cruise control, just let it happen, and I was no big deal.
[SPEAKER_00]: I can put it off.
[SPEAKER_00]: I'll do it tomorrow That's a real thing.
[SPEAKER_00]: That's a real thing that can happen for 39 years 30 nine years of not doing something that you're supposed to do 47 years of not doing something that you're supposed to do this happens with people's lives So Developing the right habits where you learn to conquer
[SPEAKER_00]: the disciplines that are ahead of you each day.
[SPEAKER_00]: That's a real thing.
[SPEAKER_00]: This is one of the things that I think I learned.
[SPEAKER_00]: You know they ask you if you learned anything in seal training, you know what I'm gonna say?
[SPEAKER_00]: What'd you learn?
[SPEAKER_00]: And I always say, oh, you don't learn anything, you learn how to get, you learn.
[SPEAKER_00]: You don't learn anything, you just get weeded out if you can't put up with the suffering.
[SPEAKER_00]: Wet, cold, and miserable.
[SPEAKER_00]: Entire.
[SPEAKER_00]: But one thing, there's a couple things when I think back, it's like, oh, you,
[SPEAKER_00]: Whether I learned it or I just like identified a mechanism, which is like, oh, we have something terrible to do.
[SPEAKER_00]: Just stop thinking about it and go get it done.
[SPEAKER_00]: You know, you gotta hit the surf.
[SPEAKER_00]: You're gonna hit the surf.
[SPEAKER_00]: Well, you're either gonna quit.
[SPEAKER_00]: You're gonna hit the surf.
[SPEAKER_00]: So you just turn your brain off and you go do it.
[SPEAKER_00]: You're supposed to.
[SPEAKER_00]: You have a four mile time run in the morning.
[SPEAKER_00]: You do not feel like doing it.
[SPEAKER_00]: I never felt like doing a four mile time run at three o'clock in the morning.
[SPEAKER_00]: not one time that makes sense to me completely you know I'm saying you're already sore from yesterday they made you do a thousand eight count body builders or whatever they kept you up late now it's four three o'clock in the morning or four o'clock in the morning it's cold and you have to do a four mile time run which I suck at running I'm barely gonna pass I have to run as hard as I possibly can it's four o'clock in the morning zero times did I want to do a four mile time run zero
[SPEAKER_00]: And every time and you do one a week you do one form of time run look you do conditioning runs You do rock-comps you do all kinds of other running matter fact you run six miles a day Just to go to get food and come back.
[SPEAKER_00]: So without that those those those numbers don't even count You're just doing six miles a day
[SPEAKER_00]: But the formal time run, you know, look, when you're running it, it's a shuffle, you know?
[SPEAKER_00]: It's like you're kind of shuffling.
[SPEAKER_00]: Sometimes you got to run a little faster when you're behind the power curve.
[SPEAKER_00]: So you got to try and catch back up.
[SPEAKER_00]: But never did I actually want to do a four mile time run at 330 in the morning, freezing cold, tired sore.
[SPEAKER_00]: But when they said go, just go.
[SPEAKER_00]: It's one of those things that you learn.
[SPEAKER_00]: To just, I'm just gonna have to do this thing, whether I wanna do it or not, doesn't freaking matter.
[SPEAKER_00]: Doesn't matter, whether you wanna do it or not.
[SPEAKER_00]: So I think you learn that.
[SPEAKER_00]: And you realize, and another thing you realize and when you're done, you realize how good it feels.
[SPEAKER_00]: Not one time did I get done with a four-mile time run, not be happy that it was over, except for one, I failed one run.
[SPEAKER_00]: How was it not be about that?
[SPEAKER_00]: All the other times, I was happy.
[SPEAKER_00]: Pass a run, cool.
[SPEAKER_00]: Get after it, good job.
[SPEAKER_00]: all the other times, felt good about it.
[SPEAKER_00]: So you also learn the gratification that you get when you do something hard.
[SPEAKER_00]: And then you can utilize that as mind fuel in the future.
[SPEAKER_00]: Like I know this is gonna suck right now, but I'm gonna get it done.
[SPEAKER_00]: So that's what I think one of the many benefits of Deaf reset is it allows you to learn how to shut your brain off and just go do the thing that you signed up for.
[SPEAKER_00]: You signed up to do their shit.
[SPEAKER_00]: You signed up for it.
[SPEAKER_00]: You said I'm going to do it.
[SPEAKER_00]: Okay, we're going to do it.
[SPEAKER_00]: So we got the daily disciplines in place.
[SPEAKER_00]: There's eight of them.
[SPEAKER_00]: One of them is getting up early.
[SPEAKER_00]: I don't care if you get up earlier than normal.
[SPEAKER_00]: That's the first one.
[SPEAKER_00]: Get up earlier than normal.
[SPEAKER_00]: And try and get up try if you can.
[SPEAKER_00]: Look, some people got shift work.
[SPEAKER_00]: They got things going on in life.
[SPEAKER_00]: I get it sometimes.
[SPEAKER_00]: You can't get up the same time every day, but as much as you can, you get up the same time every day.
[SPEAKER_00]: Get up earlier than you normally would.
[SPEAKER_00]: Sun Siu said, if you get to the battlefield first, you're going to win.
[SPEAKER_00]: So get to the battlefield first, that's what it is.
[SPEAKER_00]: Start your day earlier, half an hour, maybe an hour earlier, and that's number one.
[SPEAKER_00]: Number two is once you get up, you can do some physical activity.
[SPEAKER_00]: And I don't really care what it is.
[SPEAKER_00]: You see on your roadwork kick, echo Charles?
[SPEAKER_00]: Yeah, yeah.
[SPEAKER_00]: What's the roadwork status right now?
[SPEAKER_00]: What's the, what's the, what's the repetition?
[SPEAKER_00]: What's the protocol?
[SPEAKER_01]: All day.
[SPEAKER_01]: Yeah, I don't mean I'm walking all day or nothing like that.
[SPEAKER_01]: But it is actually I got back into running M and Corp A. Oh, I'm kidding.
[SPEAKER_01]: Oh, I'm kidding.
[SPEAKER_01]: Yeah, every day in the morning, yeah.
[SPEAKER_01]: First thing, how far?
[SPEAKER_01]: I don't go by distance, I go by time.
[SPEAKER_01]: So anywhere minimum 40 minutes, all we have to in our in five minutes.
[SPEAKER_01]: Why is with extra five minutes on there?
[SPEAKER_01]: That's just the longest I've ever done it.
[SPEAKER_01]: Oh, yeah.
[SPEAKER_01]: I can remember.
[SPEAKER_01]: But usually it's minimum is 40.
[SPEAKER_01]: Like if I'm rush for a time, if I have something to do or something like this, I'll cut it off at 40, 20, they're 20 packs.
[SPEAKER_00]: You know what's good too is sometimes if you're tied on time, sprint, you know, even even like a, I've got a little 500 500 yard course around my hood and I'll do a couple of those, I'll do like three or two to four of those and if you're putting out like you feel so good when you get done like you're going hard, you'll feel good when you get done and it takes to do three of them will take me like 10 minutes with with one minute break in between.
[SPEAKER_01]: Yeah, the way you go, uh, you say like around your hood, let's say a lap.
[SPEAKER_01]: Yeah, I think you're it scenario.
[SPEAKER_01]: Yeah, yeah, that's good man.
[SPEAKER_01]: It's not a sprint to different entities.
[SPEAKER_00]: You're right.
[SPEAKER_00]: But then what I'll do is sometimes I'll do that 500, but then I'll do some like, little 40s or 50s, I have another little spot.
[SPEAKER_00]: So I'll figure out how to make it work.
[SPEAKER_00]: But that's number two on this list is get after it and when we say get after it Well, we're talking about some kind of physical exercise some kind of physical activity This is so clutch.
[SPEAKER_00]: It's so clutch to make you feel good.
[SPEAKER_00]: It's just so good for you It's so good to set you up for the rest of the day.
[SPEAKER_00]: It's so good to get the blood flow of the brain It's so good to get your your system moving It's just gonna it's gonna set you up for success
[SPEAKER_00]: 100%.
[SPEAKER_00]: And listen, if you're one of these people because some people say, you know, it's better to lift in the afternoon, you get yours, you're stronger, you're cool, you can lift in the afternoon cool.
[SPEAKER_00]: But when you get up in the morning, you got to do something.
[UNKNOWN]: Yeah.
[SPEAKER_00]: do something physical in the morning.
[SPEAKER_00]: You go for a 45 minute, stern walk with echo Charleston, or you want to throw on a rock and just go for a 30 minute little rock.
[SPEAKER_00]: Do it, put do something.
[SPEAKER_00]: You want to do some yoga stretches, get it done.
[SPEAKER_00]: Cool, cool.
[SPEAKER_00]: You want to do a hundred burpees for time or ten minutes of burpees?
[SPEAKER_00]: Cool, do that.
[SPEAKER_00]: But we're waking up in the morning and regardless of what happens, we're gonna do some physical activity.
[SPEAKER_00]: So, that's the second thing.
[SPEAKER_00]: The third thing is prioritize an execute.
[SPEAKER_00]: This takes a little bit of prep and the way that you prep for a prioritize an execute is you have to write down what the hell it is you're supposed to do the next day.
[SPEAKER_00]: You gotta do it the night before.
[SPEAKER_00]: And don't try and catch up in the morning on figure out what your supposed to do.
[SPEAKER_00]: No, do it before you go to bed at night.
[SPEAKER_00]: You're gonna write down.
[SPEAKER_00]: what it is you need to do the next day.
[SPEAKER_00]: What project you have to work on, what freaking junk drurdy have to clean out, what clothes do you need to get squared away, what paper do you need to write, what financial administrative thing do you need to, what things you gotta do tomorrow?
[SPEAKER_00]: What things do you have to do tomorrow?
[SPEAKER_00]: You write those things down.
[SPEAKER_00]: Maybe there's three of them, maybe there's five of them.
[SPEAKER_00]: You can have your daily things, too.
[SPEAKER_00]: Like, there's things you're doing every day.
[SPEAKER_00]: Now, look, do you have to write down that you're going to brush your teeth?
[SPEAKER_00]: Do you have to check that box you really don't want to do?
[SPEAKER_00]: Do I write down work out in the morning?
[SPEAKER_00]: No, I don't write down work out in the morning.
[SPEAKER_00]: I don't even know what I'm doing.
[SPEAKER_00]: I know it's happening.
[SPEAKER_00]: Do I have to write down, get dressed?
[SPEAKER_00]: No, we don't have to write down, get dressed.
[SPEAKER_00]: But there's things that are,
[SPEAKER_00]: unique for that day.
[SPEAKER_00]: Those are the things that, now listen if you're in the habit, if you're in the habit forming mode, write down the other things.
[SPEAKER_00]: Let's say you're not a toothbrusher.
[SPEAKER_00]: Let's say you're a person that like for whatever reason you ain't brushing your teeth and your friends and family are like, bro, you guys start brushing their fangs.
[SPEAKER_00]: You might be a person that needs to write that down until you form the habit.
[SPEAKER_00]: And that way you get the gratification of checking the box.
[SPEAKER_00]: Brushed fangs.
[SPEAKER_00]: Good.
[SPEAKER_00]: Check done.
[SPEAKER_00]: So if you, if you're not a person that has been working up early, if you're not a person that has been working out in the morning, you might have to make a box for yourself to check, and that will help you.
[SPEAKER_00]: You'll get a little dopamine.
[SPEAKER_00]: And not the free freaking dopamine that you get from your reels, but real dopamine, because you did something good.
[SPEAKER_00]: So we're making little boxes to check, little boxes to check.
[SPEAKER_00]: And we do have the box, we have the boxes to check for the daily habits as well.
[SPEAKER_00]: J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J-J
[SPEAKER_01]: that's number three go real quick that you know you don't write down work out on your thing or on your daily yeah you don't write work up you're right um I don't write wake up you don't immediately because that's like it's a stand-up block of whatever yes yes or so and you do it good work because you wake up at 430 or whatever and
[SPEAKER_01]: Even if you didn't work out at that time in that block, hypothetically, it's not like something would make its way into that.
[SPEAKER_01]: You know, it's not like you're you have some meeting at 430, you know, so it's kind of like just a standing block of think.
[SPEAKER_01]: Yeah, but I think that that's relevant because if you have a standing
[SPEAKER_01]: block, or time frame, whatever blocked out in your schedule, or even if it's later like right before noon or something like an 11.
[SPEAKER_01]: If it's a standing block, it's still kind of a way to indicate, like, hey, this is my workout.
[SPEAKER_01]: This is where it is.
[SPEAKER_01]: It's like, same, even if you don't have to necessarily check the box, but it has to, it has to be there.
[SPEAKER_01]: And I say this because,
[SPEAKER_01]: I've always been the kind where I plan to work out at about this time, but if it doesn't have it, it's okay, because it's pretty ambiguous, it's ambiguously scheduled.
[SPEAKER_01]: We'll say, but anytime where I did make it a point to block it off specifically, it would I don't think I've ever failed to do a workout.
[SPEAKER_01]: or like you know how like workout, I don't know if you ever get this but you know workouts get kind of like imposed upon and like watered down because it's like okay I'm trying to do this thing right and it's like oh when am I going to work out should maybe I should work out later blah blah blah blah blah blah blah blah yeah and then what I'll just do it right now then like to do it right now I'm like oh I'm pressed for this and that and then the workout gets cut sure it's like this whole thing seem saying if you put it down to the bottom of the priority list or not on the priority list yeah and then it's sort of just
[SPEAKER_01]: it's kind of a take what you can get kind of a scenario.
[SPEAKER_01]: You seem saying, but I don't, I wanted to clarify for myself actually how you do it just to like kind of prove or to establish that you, you do have
[SPEAKER_00]: your workout blocked out very specifically yeah like it's happening at this time right up at the morning yeah exactly two things on that number one what you just said about like some kind of negotiation with yourself when I used to surf with stoner in the mornings and it's real easy like when if you're not if you're not if you don't surf surfing is
[SPEAKER_00]: and your riding away is very, very fun.
[SPEAKER_00]: One of like the top five fun things in the world to do.
[SPEAKER_00]: When you're not, when you're getting ready and it's 540 in the morning, it's cold, you're putting your wetsuit on, it's a pain to the ass, put your wetsuit on, get tight and then you're going to have to get in the water, it's cold, it's miserable.
[SPEAKER_00]: Once you surf, you've got to get your wetsuit off and you've got to get your board back in the car and everything's wet and it's just junk and you've got to now you've got to wash your wet,
[SPEAKER_00]: Like chores that go along with surfing and not and chores that are not fun.
[SPEAKER_00]: Yeah So you would be surprised at the amount of time is when a group of people show up to surf And they Negotiate out of it.
[SPEAKER_00]: There's there's actually funny like videos on the internet of You know guys saying well, let's check you know it doesn't look too good here Let's check this spot and then go to that spot.
[SPEAKER_00]: You'll look like the winds picked up a little let's go to the southern spot
[SPEAKER_00]: Hey, it looks like the wind, the tide's dropping too fast here.
[SPEAKER_00]: Let's go to this other spot.
[SPEAKER_00]: I don't know if it's going to be good anymore.
[SPEAKER_00]: Let's go get some breakfast.
[SPEAKER_00]: And so I didn't like that.
[SPEAKER_00]: I don't like that thing.
[SPEAKER_00]: I don't like that deal.
[SPEAKER_00]: If we're going to go surfing, we shouldn't be able to talk ourselves out of it.
[SPEAKER_00]: So Stoner and I came up with a rule that when we met to surf, we were either going to surf,
[SPEAKER_00]: Oh, are you going to swim around the pier, which is a total pain in the ass, like that's the worst day of surfing is still better than swimming around the pier, so we made that deal.
[SPEAKER_00]: Like, hey, if we're not going to surf, we'll just swim around the pier.
[SPEAKER_00]: No big deal.
[SPEAKER_00]: Yeah, you know what, so we're here.
[SPEAKER_00]: Got our wetsuits.
[SPEAKER_00]: We'll put them on and we'll swim around the pier if we don't want to go surfing.
[SPEAKER_00]: If we allegedly don't really want to do something, then we'll just swim around the pier.
[SPEAKER_00]: Number of times we swim around the pier, zero.
[SPEAKER_00]: Because we always put our suits on and just for you can paddle about, because that's what you should be doing.
[SPEAKER_00]: So that's number one.
[SPEAKER_00]: The other thing I want to mention about prioritizing execute is...
[SPEAKER_00]: You know, when we teach prioritize next to you, we teach what is the biggest problem that you have?
[SPEAKER_00]: Or what is going to give you the biggest return on investment and focus on that thing first.
[SPEAKER_00]: Once that priority is taken care of, if you can go into the next one and so on down the line.
[SPEAKER_00]: Here's what I want to concentrate on for Deaf reset.
[SPEAKER_00]: Instead of doing the most immediate problem or focusing on the most immediate problem, first thing,
[SPEAKER_00]: Instead, get the strategic things done first, meaning a project that you have that's going to take you 100 hours to get done, but you have another project that's due to tomorrow.
[SPEAKER_00]: It's going to take three hours instead of doing the three hour project first, do one hour or 45 minutes of the 100 hour project first.
[SPEAKER_00]: Because the strategic things if you do them first, they will get done eventually and if you don't do them first They will never get done and by the way This is why working out is the first thing because there's nothing more strategically important in your life than your health Nothing.
[SPEAKER_00]: I don't care what it is.
[SPEAKER_00]: There's nothing more important strategically in your life than your health Now look if you want to say your family's health your kids health.
[SPEAKER_00]: Obviously that's a prioro That's a bigger priority.
[SPEAKER_00]: We would sacrifice our own health for our families health, but
[SPEAKER_00]: When we look at what we have to get done, the biggest strategic impact we have is to be healthy.
[SPEAKER_00]: Because we can't support our family, we can't do our job, we can't do anything.
[SPEAKER_00]: If we're not healthy.
[SPEAKER_00]: So that's why we work out first thing in the morning.
[SPEAKER_00]: That's the real obvious example.
[SPEAKER_00]: But if you have a project,
[SPEAKER_00]: or a goal that's going to take you two hundred hours to get to, maybe you're writing a book, maybe you're trying to figure out how to design something for your house, maybe you're figuring out a new project that you want to work on.
[SPEAKER_00]: Whatever that thing is, do that thing first.
[SPEAKER_00]: Like for instance, when I'm writing a book, sometimes I sometimes I even write before I work out.
[SPEAKER_00]: I'll wake up and do 40 minutes hard core writing and then I'll go work out about doing our hard core writing and then I'll go work out because then also you get the the mental and then you get to do something physical and then you do something mental and then you do some physical again
[SPEAKER_00]: So, prioritize that way during death reset.
[SPEAKER_00]: Do things strategic, do the big strategic goals that you have.
[SPEAKER_00]: First, like, let's say you've got to, oh, you want to clean your garage.
[SPEAKER_00]: How long is it going to take you to clean your garage?
[SPEAKER_00]: It's going to take you probably 20 hours, right?
[SPEAKER_00]: You've got a bunch of stuff in the rafters.
[SPEAKER_00]: You've got to sell those bags full of shit.
[SPEAKER_00]: It's just a big disaster.
[SPEAKER_00]: So,
[SPEAKER_00]: Instead of saying, okay, well, I'll do this whole thing on Saturday, but then on Saturday, you're kind of like, well, you know, I've actually got to get the kids got a resting tournament and blah, blah, blah, blah, blah, blah, blah, blah, blah.
[SPEAKER_00]: Instead, you go, okay, I've got, I'm going to get the, part of the death reset is me cleaning my garage.
[SPEAKER_00]: Okay, cool.
[SPEAKER_00]: I'm going to, this one shelf.
[SPEAKER_00]: This is going to take me one hour to get this one shelf to do that first.
[SPEAKER_00]: Work out, clean that shelf, and then carry on with us today.
[SPEAKER_00]: Look up in 20 days, 20 hours is done, you got the job done.
[SPEAKER_00]: So that's what we're doing.
[SPEAKER_00]: Do your strategic things first.
[SPEAKER_00]: And that's your prioritized next cube.
[SPEAKER_00]: That's number three.
[SPEAKER_00]: Number four happens, hydrate, drink water.
[SPEAKER_00]: We don't drink enough water.
[SPEAKER_00]: During deffries that I always pound like a leader of water before I eat each meal.
[SPEAKER_00]: Mm, okay.
[SPEAKER_00]: Just to like get it done.
[SPEAKER_00]: We're hydrating.
[SPEAKER_00]: We're obviously reading clean fuel.
[SPEAKER_00]: So get your steak together.
[SPEAKER_00]: Get your meal prep on.
[SPEAKER_00]: If you need to get your meal prep on, make sure you stocked up on milk.
[SPEAKER_00]: have you had fruity cereal?
[SPEAKER_01]: Yes, it did.
[SPEAKER_00]: So yeah, it's you know when something lands with like I always say and no one knows what the public likes except for the public but the fruity cereal is hitting and people are just it's berserker.
[SPEAKER_00]: Yeah, berserker.
[SPEAKER_00]: Yeah, it was so good.
[SPEAKER_01]: Yeah, it was so you know I and I said before where we're
[SPEAKER_01]: part a big part of the true story is how the kids feel about it because if you give, this was this is right one warrior kid woke came out and Pete asked my daughter oh yeah he drink warrior kid milk she goes yeah she's like oh yeah you like it he's she goes mad at her
[SPEAKER_01]: Well, that was the old mom.
[SPEAKER_00]: Yeah, yeah, the original one.
[SPEAKER_01]: Yeah, yeah, yeah.
[SPEAKER_01]: And she's like, oh, not really, he was like, oh, damp.
[SPEAKER_01]: You know, but I will tell you the truth.
[SPEAKER_01]: The point is exactly right.
[SPEAKER_01]: If a kid doesn't like it, he's not gonna pretend he likes it because he's signed up, you know, fired up for the whole cause or whatever.
[SPEAKER_01]: Not at all.
[SPEAKER_01]: Well, he just won't drink it.
[SPEAKER_01]: Like, oh, no, thanks for what I, you know.
[SPEAKER_01]: So when I tasted it my son was with me the other day when I was down here and so yeah We went over there and cares about oh yeah, probably got this new flavor I'm like okay cool and then so of course my son is like fired up to be part of part of the thing You know, so he's like let me taste it first so I'm like cool
[SPEAKER_01]: He takes you as a, oh, that's good.
[SPEAKER_01]: So okay, so I'm like cool, you know, he likes it.
[SPEAKER_01]: And of course, I say, so I like surprisingly, I like it because I'm like, I was explaining this to Carrie, you know, like when you drink, when you eat cereal as a kid, well, actually, we'll say like as an adult, we'll say.
[SPEAKER_01]: And then like you're done with the cereal and you just have that cereal milk in there.
[SPEAKER_01]: That's what it is.
[SPEAKER_01]: I don't know, but there's a thing as an adult.
[SPEAKER_01]: There's a part I don't know.
[SPEAKER_01]: Maybe I'm alone on this But there was a part of me that's like what I'm gonna just pound this freaking milk the sugar has a taste on that Because it was like kind of it seemed kind of gross to me Like be just picking up the wall.
[SPEAKER_01]: Oh, I did it every single time because there was like because it tasted really good It just seemed like a gross little scene.
[SPEAKER_01]: You seem saying anyway
[SPEAKER_00]: But yeah, so that's a weird OCD complex you have is it probably lifting up balls and no I don't know I used to drink when I see mint chocolate chip ice cream all the time I would straight like those balls straight like Just get don't just get in there.
[SPEAKER_01]: Well, I yeah, and I dig it.
[SPEAKER_01]: Okay, so no, that's good to know I thought I didn't know that I was alone on that one, but Hey, that was my those real
[SPEAKER_01]: So I'm like so why I'm gonna do like a play so I was hesitant Seems to say and I'm like really like how's this gonna land?
[SPEAKER_01]: It could be super good, but it could be kind of weird But I drank it was freaking good.
[SPEAKER_01]: I was like oh down.
[SPEAKER_01]: This is like surprisingly good so anyway back to my kid so
[SPEAKER_01]: Care gives me a few of them to take home, you know, I was like, oh, can I get some whatever and my son wanted one to so I take it home and my son is evangelizing for this thing He's like okay, we for you know his sister to come home.
[SPEAKER_01]: I can't wait for it to get get home I'm gonna tell right when she comes to a he's like change this taste this taste.
[SPEAKER_01]: Hey says now you think like oh, that's not a big deal.
[SPEAKER_01]: That is a big deal
[SPEAKER_01]: for a kid to start evangelizing about how good something is, bro, that's like candy level.
[SPEAKER_01]: You seem to say like if kids like candy, whatever tastes, it's like that level.
[SPEAKER_01]: Zoom saying.
[SPEAKER_01]: So, oh yeah, fruity.
[SPEAKER_01]: What's it called?
[SPEAKER_00]: fruity cereal.
[SPEAKER_00]: Yeah.
[SPEAKER_00]: You know what that's interesting is?
[SPEAKER_00]: They nailed the color of the bottle because it's like, it's like a...
[SPEAKER_00]: It's a blue color, which can be a little strange looking, right?
[SPEAKER_00]: Because you don't think when you think of, like, what food does a person eat that's blue?
[SPEAKER_00]: Like, maybe blueberries, but they're like, blackish.
[SPEAKER_00]: Right?
[SPEAKER_00]: So how many blue things?
[SPEAKER_00]: It kind of looks like a weird color, but they nailed this color.
[SPEAKER_00]: It looks good in the bottle.
[SPEAKER_00]: Yeah, it looks appetizing.
[SPEAKER_00]: Exactly.
[SPEAKER_00]: Thank you.
[SPEAKER_00]: Clean fuel, get yourself some fruity cereal or whatever milk flavor you want, and do you get your meal prep on?
[SPEAKER_00]: Just be ready.
[SPEAKER_00]: And then because the next one is also no sugar-coated lies, right?
[SPEAKER_00]: So during Deff reset, we are just verboten.
[SPEAKER_00]: on the sugar coated lies and what you have to do quite frankly is you've got to get that trash out of your house you have to do it like what day after Christmas they call it boxing day in England hmm day after Christmas man you this else got us you gotta start packing up get out there you gotta get it out of there don't give yourself the temptation just get out of there just get out of the house no trash because we're having no sugar coated lies during January period
[SPEAKER_00]: I had some sugar coated lies so recently.
[SPEAKER_00]: Okay.
[SPEAKER_00]: You were ahead of me.
[SPEAKER_00]: You're familiar with chocolate covered macadamia nuts.
[SPEAKER_00]: Yeah.
[SPEAKER_00]: I got this.
[SPEAKER_01]: You got to be careful, bro.
[SPEAKER_01]: Because there's like, there's levels of the negative impact of certain things.
[SPEAKER_01]: You know, like the sugar in and of itself, that's one level.
[SPEAKER_01]: And then there's the what it calls calorie surplus scenario.
[SPEAKER_01]: So if you're trying to like, if you're trying, if you're on a cut, put it that way.
[SPEAKER_01]: Bro, the chocolate covered macadamia nuts is gonna is gonna jam you what if you're not on the cut Yeah, if you're on a bulk 30 pro proud day macadamia nuts has you ever have you a manly manually adjusted to dirty bulk Dude of the presence of chocolate covered macadamia nuts switched it up
[SPEAKER_01]: No, it's, I grew up in Koi on Koi, so macadamia nuts are very common, but I do like a lot, but I learned early on, really, my fitness journey that macadamia nuts are super cow.
[SPEAKER_00]: We'll say cow redense, yeah.
[SPEAKER_00]: That's where you wrap up in chocolate.
[SPEAKER_00]: Yeah, they're good, but you gotta watch out.
[SPEAKER_00]: I don't know what the limit would be for me eating those things.
[SPEAKER_00]: Like I don't know, I understand.
[SPEAKER_00]: It could be, it could get wild, could get wild.
[SPEAKER_00]: Luckily, they're so good, so rich.
[SPEAKER_00]: Yeah, you know, then you have me like, it's pretty gratifying.
[SPEAKER_00]: Yeah.
[SPEAKER_00]: So I guess maybe I, even though they taste really good, I don't know that I would sit there and just, you know, go unlimited on them.
[SPEAKER_00]: Yes, they're very rich.
[SPEAKER_01]: Yeah, it feels like you hit the wall kind of early compared to like,
[SPEAKER_01]: what, like a, you know what, there's certain things that you just can't stop.
[SPEAKER_00]: Like the Tato chips.
[SPEAKER_00]: Yeah.
[SPEAKER_00]: Get those things out of your house.
[SPEAKER_00]: Yeah.
[SPEAKER_00]: Bro, those things are just so bad.
[SPEAKER_00]: Yeah.
[SPEAKER_00]: Just like salt.
[SPEAKER_00]: They just taste good.
[SPEAKER_00]: And I, I've lately, I realize I have a craving for salt more than anything else.
[SPEAKER_00]: Yeah.
[SPEAKER_00]: So I try and drink more hydrate because it helps replace that salt.
[SPEAKER_00]: That helps, but then what I also will do is sunflower seeds.
[SPEAKER_00]: You know like salty I black pepper crack pepper or something like this sunflower because they gratify the the taste for salt.
[SPEAKER_00]: Yeah, yeah
[SPEAKER_00]: So me, you know, because I run or whatever I'm sweating, I sweat a lot as you know, and so you need some salt So I get the hydrate.
[SPEAKER_00]: I'll do double packs of hydrate.
[SPEAKER_00]: Just like one one glass, but I'll put two packs on here and there the band that's good.
[SPEAKER_01]: Yeah, so With that you're at raw macadamina's ever
[SPEAKER_00]: Yeah, I have, and I need it now, but more, I need it like that salt just offsets it very nice.
[SPEAKER_01]: Yeah, fuck, I've always like the rock, quite a grown one, everyone.
[SPEAKER_01]: So you like you pick them and you like crack them with the hammer out, but that's the best.
[SPEAKER_01]: But yeah, you can't, you got to slow down with that.
[SPEAKER_00]: Gotta show you see on the back of your mouth.
[SPEAKER_00]: You do.
[SPEAKER_00]: Uh, but you can have salt.
[SPEAKER_00]: You know as our as our people say From first in first in nutrition.
[SPEAKER_00]: You can eat Everything anything anything you just can't eat everything.
[SPEAKER_00]: Yeah, so yeah, that's our good.
[SPEAKER_00]: You doubt it.
[SPEAKER_01]: Hey, if it falls within the macros It's actually good.
[SPEAKER_01]: It's a good source of fat for sure, but it'll it'll start coloring outside the lens of those macros real quick And don't take that up right there.
[SPEAKER_00]: Well outside the lines coloring outside the lines in the macros.
[SPEAKER_00]: Yeah, man.
[SPEAKER_00]: That's the list
[SPEAKER_00]: So, Deff reset, no sugar code lies, period and a story, that's what we're doing, number seven back to the book, you're going to read or you're going to write every day, read or write, I recommend a little bit of both actually, and listen, you don't need to, sometimes people think that they see reading, they think of one hour block, you don't need to read for an hour, you can read for six minutes, you can get, you can get, you can get, you can get, you can get, you can get, you can get, you can get, you can get, you can get, you can get, you can get, you can get, you can get, you can get, you can get, you can get, you can get, you can get, you can get, you can get, you can get, you can get, you can get, you can get, you can get, you can get, you can get, you can get, you can get, you can get, you
[SPEAKER_00]: Awesome benefits reading for six minutes.
[SPEAKER_00]: If you set the low bar, like, hey, I'm going to read for seven minutes.
[SPEAKER_00]: I'm going to read for ten minutes.
[SPEAKER_00]: Whatever it is, I'm going to write for ten minutes.
[SPEAKER_00]: Hey, here's something I've been recommending to people, especially young people, do the right down what you did today.
[SPEAKER_00]: Just write down what you did today.
[SPEAKER_00]: I never did that.
[SPEAKER_00]: I have a couple Like things that I wrote when I was a young kid and we were all Trying to be cool trying to be Henry Rollins like writing down books and writing down like cool stuff about the, you know Being a peanut 14 year old with angst and anger.
[SPEAKER_00]: I wrote all that shit down.
[SPEAKER_00]: I have some pretty Disturbing writings for back of the day
[SPEAKER_00]: But man, I look back like, especially being in the military, you look back and you're like, dude, if I wish I would have just written down just what I did today, even if it said, you know, September 19th went parachuting, did four jumps, uh,
[SPEAKER_00]: landed hard on my last one.
[SPEAKER_00]: But had a good day.
[SPEAKER_00]: Even if I just wrote that man, I'd be so stoked.
[SPEAKER_00]: But instead it's just one big blur.
[SPEAKER_00]: And I don't remember the four jumps and September 19th or whatever else.
[SPEAKER_00]: And so, if you can, just write down what you did.
[SPEAKER_00]: And do a little time on it.
[SPEAKER_00]: So, good little time on it.
[SPEAKER_00]: What'd you get done today?
[SPEAKER_01]: So, right, you can go deep in that that, like, right, okay, so I told you this before where my mom sent me like this thing that I wrote when I was in elementary school, it was like, it seemed like it was my punishment that I had to write down what I did because I abandoned my brother down in town or something like that, but I remember, I vaguely remember the scenario, but how much of your life is lost, just because, you know, because obviously when I remember in every little thing, you know,
[SPEAKER_01]: But how much of your life is lost to that?
[SPEAKER_01]: That whole just haze of forgetting irrelevant, kind of, and what sucks is.
[SPEAKER_00]: I bet if we did some memory research, and if you have one little anchor, yeah, it'll just, you can build the framework around what happened that day.
[SPEAKER_00]: Oh yeah, and if you don't have any anchor, then it's just literally gone.
[SPEAKER_00]: So I think,
[SPEAKER_01]: This might not be anything new, but, you know, I'm just thinking, you're talking to you know, a lot of like creativity and I don't mean like just, you know, traditional creativity.
[SPEAKER_01]: I mean anything like decisions moving forward and stuff like that could be better, kind of realized if you're in touch with that kind of stuff, I feel like, yeah, you know, all like even if you just, like, journaling right, you know, they say journaling, but I've never really,
[SPEAKER_01]: gone into the depth of why journaling is so, or allegedly is so good, you know, but it starts to make sense when you think about it because even even if you can reflect on it every year, we'll just reflect on it a little bit.
[SPEAKER_01]: You get reminded, hey, you were thinking this way, enough.
[SPEAKER_01]: Now you kind of think this way, how different is it?
[SPEAKER_01]: And what are you going to do with with that gain of knowledge or ways of thinking all the other stuff?
[SPEAKER_01]: So you can make these decisions going, you know, certain decisions going forward.
[SPEAKER_01]: Yep.
[SPEAKER_00]: Did you see, did you look at, uh, crazy Joe Clayburns journals from Ramada, you know?
[SPEAKER_01]: No, he was reading a little bit of the stuff.
[SPEAKER_00]: I mean, he has little drawings and then a little little maps that brought out.
[SPEAKER_00]: It's like, it's freaking awesome.
[SPEAKER_00]: It's just so awesome.
[SPEAKER_00]: And I have nothing like that.
[SPEAKER_00]: I have, I used to carry like a little notebook with me in Ramadi, and I have the notes.
[SPEAKER_00]: And generally the notes are around the operations we were conducting.
[SPEAKER_00]: The operations that we conducted had numbers.
[SPEAKER_00]: We numbered the operations that we were conducting.
[SPEAKER_00]: So they'd be like RAM, which stood for Ramadi, like RAM 239, and then RAM 240, and then RAM 241.
[SPEAKER_00]: They were all numbered.
[SPEAKER_00]: And so in my in these books, I probably had four or five of them while I was there.
[SPEAKER_00]: It will just say like ram 118 and then I'll have like my commanders intent because I'd be Making notes as like lay for Seth or someone was briefing what they were gonna do and I'd like make some notes Like hey watch out for this make sure you do this
[SPEAKER_00]: Connect with these guys first.
[SPEAKER_00]: So it's it's but like those those little notes are sort of Sometimes there are enough to give me a little bit like an anchor of like oh, yeah Remember yeah, I don't remember telling those guys that oh, yeah, we were going Autonop and and it was like supposedly friendly security guards And it was like in my notes were like do not you know kill anyone with an AK 47
[SPEAKER_00]: because they have friendly security guards and it's like a big deal.
[SPEAKER_00]: But like, you know, they're like, oh, I don't remember that.
[SPEAKER_00]: I remember that.
[SPEAKER_00]: I remember that happening.
[SPEAKER_00]: And so yeah, just writing down enough to give you reflection and give you a framework to have your memories is is so important.
[SPEAKER_00]: I wish I would've done it in my whole life.
[SPEAKER_00]: I didn't do it.
[SPEAKER_01]: You ever?
[SPEAKER_01]: Go to like, I don't know, like an old friend's house or something like that, um, and then they have these, they have pictures and I'm not saying like, you know, nowadays everyone has pictures in their phone and stuff like that.
[SPEAKER_01]: I mean, like old school, you know, developed pictures from code, you know, whatever.
[SPEAKER_01]: And they're like, so in college, you still always have this disposable camera.
[SPEAKER_01]: I always have one just, yeah, it's kind of random.
[SPEAKER_01]: So,
[SPEAKER_01]: And I'd just be taking, you know, a little, to take selfies with people and all this stuff, before selfies was a thing.
[SPEAKER_01]: Bye, though, eh.
[SPEAKER_01]: Oh, yeah.
[SPEAKER_01]: And, you know, I developed them and stuff like that.
[SPEAKER_01]: And so they're just little snapshots of random times, you know, like, or whatever.
[SPEAKER_01]: So if you go to like an old friend sauce and they have something like that, you're kind of like, oh, wait a second.
[SPEAKER_01]: I never thought about this moment, ever.
[SPEAKER_01]: until right now and it's a snapchat it's a picture so now these journals basically it's that's what it does but it's a snapchat in your own mind you know soon saying and a brother Mary yeah I think there's a lot that can come from that so that's what we're doing like write things down read 10 minutes read 15 minutes write at a minimal
[SPEAKER_00]: Write down what you got done that day and what you just what not even what you got done You're gonna make it like a like a task, but just write down here's what I did today Um, and that's it.
[SPEAKER_00]: That's what we're doing back to the book and then the last one is Remember and you could you could you could probably flex some of this into your writing as well But like they what what are you?
[SPEAKER_00]: Who are you remembering what are you remembering?
[SPEAKER_00]: You know, a little bit of gratitude for the people that came before you and made sacrifices to get you where you are important and reflect on what you've been through.
[SPEAKER_00]: So that's the last thing.
[SPEAKER_00]: And these are the, these are the daily disciplines that we're doing during Deaf reset to make sure we're not wasting time to make sure we're doing what we should be doing.
[SPEAKER_00]: And like I said, we got some cool tools to help with this.
[SPEAKER_00]: We got the J-Charles.
[SPEAKER_00]: app, hell yeah, which is looking good.
[SPEAKER_00]: Always.
[SPEAKER_00]: We have, so that's like an online tracker and I'm on there.
[SPEAKER_00]: There's a ton of people on there, put them when you get stuff done.
[SPEAKER_00]: And we have a PDF habit tracker that can print out as well.
[SPEAKER_00]: We got, we got some things on the web, some community connection activity.
[SPEAKER_00]: We got like a, a thing on Instagram, I think it's called a channel, a channel on Instagram for Deaf reset.
[SPEAKER_01]: Oh, you like a broad it's called broad cast right.
[SPEAKER_00]: Yeah, it's something like that.
[SPEAKER_00]: I'll I'll put out some word on what that is I made a workout for each day.
[SPEAKER_01]: Yeah, okay.
[SPEAKER_00]: Yeah, right?
[SPEAKER_00]: The workouts are Skalable like they're simple.
[SPEAKER_00]: They're not easy, but they're simple.
[SPEAKER_00]: They're scalable like doesn't matter who you are you can get them done?
[SPEAKER_00]: They're relatively quick
[SPEAKER_00]: Like you could probably do these as your early morning P.T.
[SPEAKER_00]: regardless of how much time you have, right now, I've written the first 15.
[SPEAKER_00]: There's no equipment needed for the first 15, but I think I'm going to add some kind of pull-up activity for the second 15.
[SPEAKER_00]: So if you're listening to this right now and you want your doing definitely set.
[SPEAKER_00]: Get a pair of rings or a pull-up bar.
[SPEAKER_00]: You get a pull-up bar from Home Depot or Lowe's.
[SPEAKER_00]: or ace hardware, you just need a piece of pipe.
[SPEAKER_00]: That's what you need.
[SPEAKER_00]: On inch and a half, or a two inch piece of pipe.
[SPEAKER_00]: And drill some holes in it, put some 550 cord through it, you can hang it in a tree.
[SPEAKER_00]: If we get some one inch, two-bealer nylon, wrap it around that thing, hang it in a tree, hang it from your rafters and your garage, it's not hard.
[SPEAKER_00]: or you get a set of rings.
[SPEAKER_00]: You get a set of rings from just about anywhere.
[SPEAKER_00]: Rogue fitness, they make some good rings, so get yourself some wood rings by the way, get wood rings, because you get plastic rings or metal rings, the sweat, it's not ideal.
[SPEAKER_00]: get wood rings.
[SPEAKER_01]: Do you have off the top of your hand?
[SPEAKER_01]: Um, you know, okay, because pulling pulling exercises is a hard way harder to do it, make shift.
[SPEAKER_01]: Yeah, compared to pushing like there's pushups, put your feet up on the chair, pushups and pushups and pushups and pushups.
[SPEAKER_00]: Yep, you can do dips between chairs like there's all kinds of ways to push yep and legs obviously squatting like you can do even if you do pistols like one leg It squats.
[SPEAKER_00]: Yeah, that's like a legit load for most people.
[SPEAKER_00]: Oh, yeah, lunches This is like the whole split jumps.
[SPEAKER_00]: Yeah, Bulgarian split squats.
[SPEAKER_00]: What are we doing?
[SPEAKER_00]: Let's go legs easy.
[SPEAKER_00]: Yeah, push ups easy.
[SPEAKER_01]: You know
[SPEAKER_01]: The pull-ups, tools, any pulling exercises really, that's like, you kind of got to, do you, what's your, I mean, okay, so the, the, the most, the one, the effect of one that I figured out was I had to bring rings A, that's already a thing compared to like a push-up scenario.
[SPEAKER_01]: And then I had to hang them in a spot that could hold them, which was on this, this condo, I was staying in, it had like a what he called on the rafter.
[SPEAKER_00]: Yeah, you know, it was strong.
[SPEAKER_01]: So I managed to, to, yeah.
[SPEAKER_01]: But it's not always there.
[SPEAKER_01]: I mean, what's the, is there any other half protocols?
[SPEAKER_00]: It, you know, you know, scaffolding.
[SPEAKER_00]: So you go out into the, if you're in an urban environment, there's construction somewhere.
[SPEAKER_00]: There's some scaffolding.
[SPEAKER_00]: I've done many pull up workouts in New York City on random scaffolding for this exact reason.
[SPEAKER_00]: There are some little mini rings that you can get.
[SPEAKER_00]: Yeah, like half rings.
[SPEAKER_00]: I have to pair those.
[SPEAKER_00]: Yeah, they're like smaller.
[SPEAKER_00]: And but you can kind of hang those anywhere.
[SPEAKER_00]: parking garages and I hate to say it because I don't want anyone to get in trouble but parking garages, they have sprinkler systems.
[SPEAKER_00]: So the sprinkler systems have pipes, the pipes.
[SPEAKER_00]: Yeah, it doesn't be careful, but sometimes fire escapes, if they have metal railings, you can sometimes hook your rings or whatever you have with you.
[SPEAKER_00]: on to those and you can kind of do some, you know, some pull ups in a fire escapes here and pretty much people stay away from those things.
[SPEAKER_00]: Another thing you can do is like you can put your towel, you can put a towel through the door, kind of hang that thing and you can get do some kind of pull up very variety on that.
[SPEAKER_00]: Hotel gyms will sometimes they don't have a pull-up bar, but they've got some metal apparatus that you can hang off of Another thing you can do is go to the school park, you know, or a park, you know, in New York City You can go to Thompson Square Park or whatever, just like there's a bunch of parks you can go and you can find a kids monkey bar thing and you're good to go
[SPEAKER_00]: So there are ways to make it happen, but it is definitely the, that's why I always say the first thing you need to get when it comes to fitness is something new, pull-ups on and rings makes that easier because rings are like self-contained and by the way when you get rings now you can also do push-ups, now you can do dips so rings are a very awesome tool to utilize and you should get some.
[SPEAKER_00]: Uh, so we got, we got the, I put together workouts and I'll do some, some workouts with the, with the rings for the second half there, or pull up our, whatever, uh, we got some video stuff, some, some clap, not just video stuff, but we got some pertinent information about all this that we're putting out there.
[SPEAKER_00]: And, and also on top of all this, to try and spread the word and to try and give people some, some quantifiable,
[SPEAKER_00]: things to chase and it's good to have quantifiable things to chase we're giving away some stuff we'll give away some stuff from echelon front give away some stuff from origin given away some stuff from yeti given away some stuff from ornix our son and ex and then roca and then go rock so we got some cool stuff that we're giving away as well so and by the way we'll have the last thing that we're giving away which is kind of dope
[SPEAKER_00]: We're giving away an all-expense paid trip to San Diego, California, to go to the Ashland Frontmaster and hit victory MMA, Jim with me, and probably go get a stake or something too.
[SPEAKER_00]: Or at least drink a fruity cereal milk, what up.
[SPEAKER_00]: So that's what we're doing.
[SPEAKER_00]: That's the death reset, we're getting after it, we are not wasting time.
[SPEAKER_00]: and get on the path.
[SPEAKER_00]: I will see you there.
[SPEAKER_00]: The path is not easy.
[SPEAKER_00]: The path is hard.
[SPEAKER_00]: That's what we're doing.
[SPEAKER_00]: Don't waste your time.
[SPEAKER_00]: If you need some clean fuel, check out jockofuel.com.
[SPEAKER_00]: If you need some training gear, check out originusa.com.
[SPEAKER_00]: If you need something dope to represent while you're on the path, check out joclistore.com.
[SPEAKER_00]: If you need a book to read, check out Dave Berksbook, need to read, check out, put your legs on, but Rob Jones.
[SPEAKER_00]: check out things my brother said if you got kids check out things my brother used to say by Ryan Manion awesome book i've written a bunch of kids books too you can by the way you can do death reset with your kid yeah kid friendly yeah kid friendly um also we have a leadership consulting company it's called echelon front go there son front dot com if you want to
[SPEAKER_00]: Learn about leadership, you need help with leadership, you need help inside your organization.
[SPEAKER_00]: with leadership, then check that out, astronautfront.com, we got events going all the time.
[SPEAKER_00]: We just did an event down in Florida.
[SPEAKER_00]: It's called the Master.
[SPEAKER_00]: The next Master is an April.
[SPEAKER_00]: And the Master sells out.
[SPEAKER_00]: And people always, we post when it sells out.
[SPEAKER_00]: And then we have a hundred more people say, hey, we missed it.
[SPEAKER_00]: Do you have any more seats?
[SPEAKER_00]: And we're like, no, there's a fire code.
[SPEAKER_00]: Mm-hmm.
[SPEAKER_00]: So if you want to come to the Master, then
[SPEAKER_00]: Just go to ashlandfront.com and sign up.
[SPEAKER_00]: If you need help inside your organization, we have a whole team of leadership consultants that will come out and help you with leadership.
[SPEAKER_00]: Also, we have extreme ownership.com.
[SPEAKER_00]: And that is online training so you can check that as well.
[SPEAKER_00]: If you want to get some steak, for what you got going on, go to primalbeef.com or go to call rattlecraftbees.com, and that way you can get your food prep done, eat some steak.
[SPEAKER_00]: What should you could call the deff reset, or maybe you just call the deff restake, and to say steak every day?
[SPEAKER_00]: That's all we're doing.
[SPEAKER_00]: Also, if you want to help service members active and retired, you want to help out their family, you want to help out.
[SPEAKER_00]: Gold Star families check out Mark Lee's mom, mom, Lee.
[SPEAKER_00]: She's got an amazing charity organization, helps so many veterans is help many friends of mine.
[SPEAKER_00]: It is a great thing that she does.
[SPEAKER_00]: And if you want to help out, we want to donate, go to America's Mighty Warriors.org.
[SPEAKER_00]: Also check out heroes in horses.org and finally, Jimmy May's organization beyond the brotherhood.org.
[SPEAKER_00]: If you want to connect with us,
[SPEAKER_00]: on the interwebs, you can check out jockow.com.
[SPEAKER_00]: You can also find us on social media.
[SPEAKER_00]: I'm at jockow, like Echoes at Echo Trolls.
[SPEAKER_00]: Be careful, because you're not, it's not a fair fight when you go on there.
[SPEAKER_00]: There's an attack on your senses.
[SPEAKER_00]: There's an attack on your primal dopamine system to get you stay on there.
[SPEAKER_00]: Don't fall for it.
[SPEAKER_00]: watch out for the algorithm.
[SPEAKER_00]: It's a monster.
[SPEAKER_00]: Also, thanks to our soldiers, sailors, airmen, and marines who are standing post around the world right now protecting our freedom and protecting our way of life.
[SPEAKER_00]: We are grateful for your service and sacrifice.
[SPEAKER_00]: Also, thanks to our police law enforcement, firefighters, paramedics, EMTs, dispatchers, correctional officers, board of patrol, secret service, as well as all other first responders.
[SPEAKER_00]: Thanks for standing,
[SPEAKER_00]: And for everyone else out there, the clock is ticking, and you've heard me say that before.
[SPEAKER_00]: And every breath is another second gone, and no matter what you do and no matter how bad you want, you will not get one more minute or even one more second.
[SPEAKER_00]: So do not waste your time and instead get up, get out and get after it and that's always got for tonight and until next time, Zekko and Joko.