123. HPF - Adaptability & Bang For Your Buck

Welcome to another episode of Real Dad Movement podcast. The point and purpose of these episodes, as always, is to have a point and purpose towards helping you win the second half in life by building a path of becoming the best father, husband, man and member of your community that you can be. We do this with various ways of connecting. Life is connection. And as you hear these words spoken time and time again, know that the driving force of connection in life is energy. Which means that how you turn up as a father, as a husband, as a valued member of society will always start and end with how you turn up as a man within yourself.

First.

This is why it's my mission, my purpose, our mission, our purpose through Real Dad Movement to inspire, motivate, educate, and guide you into thoughts, feelings, actions, and a change in your belief systems to rise up, cut the shit from your life, and live and leave a real legacy. When dads win, everyone wins. And when you win, I win. Let's get moving forward, mate. Right here, right now.

My voice is. That's how we should start. My voice is. We'll just listen to Ken for today because it is. Had a massive week on the piss. Went through six cases of beer in four days. Ken. I'm just kidding. I'm just kidding. Nicely listening to this. I don't think I've had alcohol with an IV fluid. Yeah, that's right. It's been a couple of years, but no, yeah, mate, my. My. My throat got smashed on the. On the week that's just passed me. Lots of consults, lots of talking, lots of coaching. It was awesome. But here we are. Welcome to another episode, guys. We are diving into our hpf special. We have the man, the master, the maestro, Mr. Ken lavander. Thank you, sir, for joining us. How are you?

Very well, thank you, sir.

Nice introduction as always. As always, if you didn't get last HPF episode, Ken flies the flag several times a day, and that's because of his natural testosterone. He looks after himself. So he's always. Well.

From that, from that.

As one metric. That is one metric. But if your house is on fire, just call Ken. Now, look, it's a great episode. I'm excited to do today. This episode, adaptability and bang for your buck. Here's the big thing, Ken, before we obviously hand the reins over to you, to just absolutely dominate this like you do with every session, which I love. None of us have time, and that's what everyone says. Yeah, you're right. None of us have time. But yet we still do it. How? Why? What's the difference, what separates us and more often than not what we find is one, your awareness and your ability to adapt and adjust so you can make sure that you know what, you might not reach your destination overnight, but you can certainly change your direction overnight, Ken, which is something you're definitely going to give us some insights to, which is important. Otherwise you go one degree right or left, you end up in a different country in so many steps. But the other one's bang for your buck. You know, we've, we've only got time and energy linked together for a certain, for a certain moment and then that's gone. So yesterday's energy and time is gone forever. So whilst we're still alive here, I've still got time right now, unless I die in the next five seconds, I've still got energy. I'll rejuvenate energy. It's a very valuable thing. Two most valuable resources, Ken, time and energy. But what separates people who don't have any time and I guess that's what I want to start with you, mate, especially for our, you know, our group of men that follow and are part of the tribe inside or out, which is our fathers looking to win the second half and be good fathers, husbands, men, leaders of communities and society. And it's absolutely your ability to adapt but also bang for your buck. But I just wanted to dive into, from going for the kill or the low hanging fruit, your experiences with that, Ken, and your thoughts and really opening up this session to that, you know, getting your greatest ROI and how you approach that, mate, what sort of things that we do.

Yeah, the good thing about this is that currently we have a lot of time on our hands as far as with lockdown and everything else was going on with obviously the pandemic around us. So it should give us a little bit more time to think about what we're doing during the day, how productive we are, what are we doing in this lockdown phase where we can get the best out of our day and maybe look at what's most important is your health and the people around you. So you've got a bit more time to look at the nutrition that you're consuming. You've got a little bit more time to look at, say a little bit more exercise if time allows you to do that, if you do have that bit of time. But also one of the big things that I find that works for me and works for everyone that I communicate with is their sleep. And a lot of people that I do definitely consult with are on taking different Type of sleep medication, melatonin and different things there. And hopefully when I'm talking to them, that's their last resort. Obviously, you need to get some kind of diagnosis if you do have any major sleep problems. And I'll be honest with you, the big thing is where science and what people tell us as professionals, you should be getting anywhere from seven to nine hours sleep a day. Now, that's all very well good and said, but what about the quality of that sleep? And that's what's most important. And as what we've done now, as you know, with hpf, the guys here and myself and a few of the people that I consult with, I've made sure that some of the best mechanism, the wearables that we can get hold of now is the OURA ring. And that can kind of go through all the different types of algorithms and track our sleep from our REM sleep, your rapid eye movement, your deep sleep, your light sleep, your latency, as in how long it takes you to get to sleep and things like that. So the lotter or there's a lot of things that kind of also control that your body temperature. So if you eat too close to going to bed, that increases your body temperature and then you're adding fuel to that. And if you're having protein too close, well, then that ignites the engine. And someone like say for instance, myself or yourself, that has a lot more lean body mass, what that does is increase our metabolism, so then our body runs a little bit hotter. So doing that within an hour before you go to bed, it's not a great thing because then we're going to go to bed quite warm and the body's going to go through the metabolizing of the protein and whatever else. The other thing is the room temperature. There's many things there that, what the covers you put over you and that will affect your body temperature also. And so then the quality of sleep may be good or bad. You may be tossing and turning, you may have, you know, the mattress may be terrible. There may be lights in your bedroom. There may be a TV in the bedroom that the TV might be off, of course, but literally the little kind of infrared light from your remote control is on. And that can also create disturbance. But one of the big things also that I've discovered with a few people that I talk to, that they have their television in their bedroom and some of them also have a router. So the electromagnetic fields are actually constantly running flat out in the bedroom. So they can watch whether they're Netflix or whatever is the pay TV and whatever else. And that causes detrimental effects like the. There's so much research out there now about how it can affect your epigenetics, how your genome is affected, how it affects the quality of your sleep. So, like, listen, I'll pick my phone up right now and I'll just give you an example with my sleep last night. I'll bring my numbers up, I'll get to it. Like, it'll take me literally about 10 or 15 seconds, and I'll explain to you about my sleep when I got through, obviously from, obviously my last night. So last night I got seven hours and three minutes worth of sleep. My efficiency on how well I slept was at 96%. I look at restfulness, I was at optimal sleep. So there's no real kind of problem with that. I look at my REM sleep. My rapid eye movement is an hour and 23 minutes, 20% of my total sleep. My deep sleep was 2 hours and 14 minutes. My latency was 3 minutes and 20 seconds. So that it gives me a little bit of time to do my breathing stuff and then slowly head off to sleep. Sleep. My timing, as in how long did I sleep for? Well, my total amount of sleep time was seven hours and three minutes. What was my timing? Absolutely optimal. And then we go into, like, your readiness score. Now, my readiness score is at 86. It's optimal. But all of these numbers mean something. And so I can look at my heart rate, I can look at my temperature, and this is what the OURA ring kind of calculates and captures all that data. And so by doing that, if any of those numbers aren't really where they should be at the moment, whilst they're all optimal, what we're finding is they're all blue. So they give me basically the green light. Any that are red, well, then that's an area that I need to work on. And then we start to go into all the mechanisms on how we can improve those red lines where we aren't getting optimal scores for each one of those individual lines. And those algorithms. Now, the wearables that are available kind of around the world in the last three, five, ten years are just amazing. Technology knowledge is just going leaps and bounds, and a lot of it's kind of at low cost. But even without having an OURA ring, I can get you in and start talking to you about how well you're sleeping, how things are going through the day, as in if you're feeling energized, if you're Feeling low of energy, mid afternoon lunchtime, I can start to modify nutrition plans and stuff like that, but I can give you the best workout, I can give you the best nutrition, but if you're not getting quality sleep, everything just goes to shit. You might get away with it for one day or two days, but by the third day, everything's going to shit. It'll slow your metabolism down, you'll be cranky, everyone around you will feel that effect. And so, as you know yourself, like with the kids and whatever else, if your sleep's not there, you may be lying in bed. But if you're not actually getting good quality sleep, your whole body, everything, every system, every process in your body is being affected. And so that's why when we look at what are the simple things that we can make or change that can improve your daily outcomes from the moment you step your foot on the ground, when you get out of bed in the morning, and that is your sleep, and that is one thing that we go straight in. How can I modify that? Just by giving you some breathing techniques. Real simple. But just changing your diet, you are not going to feel the changes as quick. By getting you to do an exercise, you are not going to feel the changes as quick. I give you one good night's sleep and I'll tell you what, you're my best mate the next day, because we can have a conversation without you literally, you know, being, I suppose so affected by the lack of sleep.

Yeah, sleep's massive, mate. I mean, that's something. I just, I checked my phone then to. I only woke up five times last night, Ken, so I'm winning. But generally with the, with the kids, I usually wake up. I know people talk about microwakes up and we all have 30 to 40 microwakes, but proper broken break in sleep. Oh, mate, I get between 8 and 12 at the moment, my kids. And it's a fucking nightmare. Like, it really is. Like, I need people to say, you don't have 24 hours. Everyone has 24 hours a day. If I want eight hours of sleep, I've got 21 hours of the day, mate, because I need to be in bed for 11 hours just to get that. But it's what you said before, it's the quality that is the difference. But also the thing with a lot of this is for you guys, even if you want to get something else, you don't want the ordering, which is, I don't know, Australian dollars, four to seven hundred bucks. But what we're sharing with you here is a lag measure. So it's given us the feedback of where you are, which then helps you chart the course of where you need to be by taking action. A, B, C. And that's an important thing. If you don't have that, you're flying blind. But for those guys who don't want to invest in something like that sort of data or technology to give you the facts and the truth of your life, that's okay. Listen to what Kendra said then. Something as simple as a, you know, breath works and breathing exercises can be a complete game changer. What I love the most about sleep, Ken, is one. A, it's massive roi, like biggest bang for your buck if you know that. But B, the variables are actually quite small. Even though you had a stressful day or you've traveled or you haven't and all the other moving parts. Look at the variables of you guys focusing on nutrition. If you eat four to six times a day, that's like fucking 40 times a week. That's a lot of variables, Ken. If you're looking in different locations, different types of food, different methods, cooking, prep, blah, blah, blah. Even with your training can be very simple and structured, but you're still going to train three, four, five days a week. And you've got an output in terms of your sleep. Fuck, mate. You're going in the same bed every night. It's night routine, morning routine. It can actually be something that you have a huge amount of control over, like TVs and screens. Blue light. Removing that. Look, I've got amber glasses at the moment. I've got a red pair coming. But you know, thank you, Ken. But I've got amber and that works great. But also I've got a little red light lamp that I was just testing out that works phenomenally well in. I didn't realize it would until I tried $34 red light lamp in our room instead of our normal lamp, mate. Everything's just calmer. I feel at ease more. And it sounds crazy. I mean, my wife said, are you starting a brothel now? Taking the piss out of me by putting some red light in the room. I said, hang on a minute. And I started calling her Roxanne. She didn't like that. And I started singing. But maybe that's for another episode. But long story short, for a lot of you guys are actually some really cost effective ways to just tweak a few things. And my point, Ken, is a lot of these guys, when they're trying to make these changes, they're either looking in the wrong direction. Or it's like they're right at the edge of the waterfall holding onto a few rocks instead of just going upstream, going to the source and getting the best bang for your buck in finding what's going to give them the best reward. That is very simple to implement, you know, and I guess I'd love to get a bit more in your thoughts on that. Like some of these guys, just to give them some advice and then expand on that. Like, you know, some of these methods that can be life changing, that a lot of these men that are stuck in the chaos and whirlwind of life, they just don't fucking look for or they don't have the help to show them.

Well, the key is, mate, is being able to know what the issue is. So being able to be proactive rather than reactive. And like what we spoke about previously. And so when I sit down and do a consult with people, it's really finding out what the biggest, I suppose, Achilles heel is for them currently. And generally I'm talking to them and we're finding out that generally it's the symptom that causes the biggest problem. And then once we start to look at the root cause of one thing, it creates a cascade effect on other things, whether it be physical, emotional or chemical. And so this is where if you can get better sleep, then all of a sudden guess what's going to happen. It's going to start to affect your chemical reaction. It's going to start with increasing your metabolism. It's going to better equalize or create a homeostasis within hormone production within your body. You're going to get better melatonin release, natural. The body is its own pharmacy. It produces. The body is such an amazing organism. It's incredible. Like I said, as we've spoken in previous episodes and podcasts, we're only just in the last two decades, really, really with the technology that's at our fingertips really starting to overturn some of these stones. And we've got so much to learn about the body from at every angle. But right now, like there's information like literally just as I was listening to one of the podcasts, one of the professors that I listened to, they're talking about right now as far as, say infrared sauna, for instance, like we're talking about testosterone and the natural production of testosterone last weekend, now right now through an infrared sauna, just giving you information for a fact. So you know where kind of and what, how up to date information that I'm getting this Information right now, if you jump into an infrared sauna over 65 degrees as far as Fahrenheit right there now, where your body can tolerate that for 20 minutes, and then you get out for 30 minutes and then get in it again for 20 minutes, you can increase your natural production of testosterone by 1600 fold. 1600 fold. Like, that's just something not worrying about going to take any medication or any supplementation. This is just doing something by using an infrared sauna. Now, the other thing also, when we talk about athletic performance right now, you can like through there's a Professor Andy Galpin with Stanford University right now. They're producing unbelievable results right now. So you have the most amount of receptors, as in mechanoreceptors, in your hands and your feet and your cheeks. And we've spoken about this a few episodes ago right now, just through hot and cold treatment when you're exercising. They're doing this research right now and it won't be published for at least another three to five years because they're doing it currently right now. And they're basically showing the results with Olympic athletes and general population. And they can increase your endurance by minimum four to six fold, whether you're an elite athlete or whether you're just a general Joe Blow like me, just kicking around the backyard a jam tip. But the thing is, the amazing stuff with what we can do with little to no technology, but gathering that information that's available to anyone that wants to do their homework, wants to do their own research, that wants to start looking after their own health and kind of diving into the little bit more like I do. And this is why we do these podcasts, so that you can get the best and the latest information on what's out there to be able to get the best results for you. And that's what it's all about. It's really about making sure that we can find the right things to deal with the right kind of issues that are at hand, that are current, that are present. And I can tell you the different mechanisms, hey, listen, we're not going to get it right the first time all the time. But I can tell you what, I've had enough experience in the health and wellness and fitness industry that I can pretty much go straight in and look at something that you're presenting with, whether it be a physical, chemical or an emotional problem. And we can start literally going down. And rather than taking dog legs and kind of taking the next six months or six years to find out kind of what the mechanisms are that we need to kind of work on. We can fast track these within literally 1, 3, 512 weeks. And this is why it's so important to deal with someone that actually knows their shit, that's up to date with what's going on and again can be able to produce information. And if anyone wants, again anyone wants to know where I get my information from, happy to share that information with absolutely anyone. And again, it's really simple. But you just have to do your homework and no better time to do it is right now.

Yeah, definitely a lot of these guys. The biggest thing, especially if you're new in lockdown at the moment, is stimulating the muscle in the mind. You must create stimulus, otherwise you're going to do yourself in, you're going to get the little voice inside, you're going to self sabotage all this shit will happen. But you might get overwhelmed or flooded with different bits of information. And this is the hard part when guys are focusing their efforts in the wrong areas or with a blanket approach of templates and other bullshit where you don't know the person, they don't have your best interest at heart or you don't know what the outcome that's desirable and whether that lines up with you as opposed to diving into something like this is a simple fundamental for non members and even our members obviously on the inside having closer access to us to know what's going to be the greatest investment in your time and your energy. And look a lot of you guys, it's, it's one of our principles of rdm, Ken, you know, true power, learn, do reflect. You can get a massive and rapid response. Not that we're looking for silver bullets or quick fixes whilst we play the long game. It's a series of short games and sometimes micro sprints and you can get a massive response if you invest in the right level of knowledge with the right people with the right agenda and purpose and then apply that as action and then reflect on the response of that action from the knowledge you've learned. And that's a cycle, you just rinse and repeat. Perfect example. Talking about the receptors in hands, cheeks, other moving parts. Mate, when we used to do ice baths after playing rugby league the response was great. I didn't need to understand any science or anything behind it. Just like guys who love to go in the ocean and go for a quick ocean bath dip and that seems to, you know, flush their body out and blah blah blah. And you know, a lot of the times constant temperatures aren't ideal. I remember Listening to a professor, Andy Galpin's pretty cool too, by the way. But listening to a professor, he's talking about actually having exposure, which helps with the telomeres and the proteins as well inside your body. Having exposure to hot temperatures and cold temperatures and that building a level of immunity, a level of resilience against the elements as opposed to sitting in an office with the aircon at 22 all day like, that's fucking craziness. That's not going to do anyone any good. But I guess the point is, mate, a lot of you guys can actually explore this now, whether it is doing an ice bath or whether it is, you know what, I'm a member of a gym and they actually do have an infrared sauna, but I've never actually used it. Well, mate, go and use it. Give it a crack. You don't have to go flogging yourself all the time and busting yourself at the gym thinking that's the outcome. And I guess that's the next point. I wanted to dive into Ken because this is what really pisses me off, mate. And look, everyone can earn their stripes and go through and I did, starting young in the industry and primarily the industry of health and fitness, thought this is the way and you have yourself and high intensity this and blah, blah. But the hard part is, mate, for a lot of these fellas, a lot of these guys, they focus on things like 28 day dad challenge and, and do this or do this detox or that push up challenge. Like mate, that push up challenge we've done before with RDM and you know what, it buckled me and I've got, you know, obviously a good chest, lots of push ups. I can do it well and, and we used to do it for a mental push, but I actually didn't run. I don't run it anymore, mate. And I know some of our members did it on their own, pat, you know, on themselves. Good for them. But the problem is people tie into numbers or things or themes and they're allocating so much and exponentially too far one way. So much effort and energy and time in something that probably is not going to yield the return they actually need, mate. And I guess that push up challenge is a perfect example. This is the best exercise. But what are your thoughts on that sort of stuff, I guess, mate, and making sure that these guys don't waste time and fucking around on some of these things that probably aren't going to serve them well.

Yeah, I think the big thing with the push up challenge, I get it where they're coming from, whether it's to raise money for a charity. But like the problem you've got when it comes to things like that, generally uneducated people are putting that shit together. And I'll tell you why they're uneducated because. And I'd be happy to go toe to toe with them, having a discussion with them about this, no matter who's putting that together. Because when you think about it, posture is declining at the rapid of the people are dropping down like it's just crazy. Like with technology and everything else that's been introduced and how much time we spend on our devices and everything else. And so the last thing that anyone should be doing is trying to create more of a problem with someone's posture. And so from a hormone point of view, from a guy or a girl, yeah, definitely. Like I can see how that's going to improve potentially, you know, more testosterone or whatever else it is that they're trying to achieve from that. But the problem is everyone's already generally 99 out of 100 people that I see have which what we call a postural problem, which is kyphosis lordosis, where the shoulders are internally rotated, the forward head posture, tilted lower back, et cetera, all of these postural issues. By doing a push up challenge over 30 days, you can really do some long term damage to someone's posture that's already compromise within that position. Like we sit at a computer now as we are and we're in a fetal position. So the knees are closer to our chest. So we're tight hip flexors, increased lumbar lordosis which is increases the curvature in lower back. Then from that your shoulders round forward, your head tilts forward. And then there's the issue. And so what's the problem with that in that posture? Well then you've got tight pecs, you've got tight lower back. So you these things here and they create like a forward head posture. Now the last thing you want to be doing is creating or exacerbating that problem. So if you're going to do some kind of 30 day challenge, let's look at something that's going to be able to create a benefit to us as an individual and on the masses. Because when you look at some of the numbers, when the people, kind of everyone I spoke to during the 30 day challenge of the push up challenge, everyone, oh yeah, I'm doing this, I'm saying for fuck's sake, stop. You need to stop what you're doing. Listen, I Get it. If you want to pay money or give money to charity, hey, by all means, just give it to them. Like just work it out, whatever it is, and get your mates, your friends, your girlfriends, your partners, whatever it is, and throw it in as a charity. But shit, if you're going to do something for 30 days, let's look at giving you a mobility routine. Let's look at some thoracic rotation, let's look at some hip flexor stretching, let's look at some mobility in your ankles. Let's look at say doing a three minute squat. Let's start off with say six seconds, six lots of five second squats. Even learn how to squat first. Let's actually learn how to get on and off the shithouts. Let's see if we can get out of bed. Like, these are the things that are going to make the biggest difference to an individual's everyday life. This will change everything within someone's mobility, whether it be young or like, you know, from 20 to 30, to 40 to 50 and right through to 90 or 100 years old. This is the stuff that we really should be working on. So when you look at the intelligence of someone throwing in a 30 day challenge, hey, by all means, I get it. Give money to charity, but pick something that's going to be beneficial to the masses and not detrimental. So that's why when we look at things like that and I look at another trainer or I look at some other allied health professional working with biomechanics and stuff like that, my first kind of thing that I do visually, I look at the way the persons present with their posture and I go, okay, shit. They've got a forward head posture, they've got rounded shoulders, their feet turn out, they walk like a duck. Okay, what's tight? What is restricted? Is their movement fluid or is it quite rigid? So then I go, okay, shit. If all of a sudden I start or I see that person giving them some kind of fast moving things, or they start doing some plyometrics or some Olympic lifts or something like skipping and things like that, yet their posture was already compromised and they're generally sitting at the computer 1, 3, 5, 7 hours a day and all of a sudden they get in and start doing crazy like this, it is just going to exacerbate the problem and then it's going to take some professional that actually knows what they're doing literally three, four, five times longer to undo the shit that they've just absolutely annihilated over the last 30 days doing. A push up challenge. So that's why that in itself I'm happy to challenge anyone toe to toe partially that should they really be doing push ups, what is more beneficial? A bit more mobility in the hips or should they be getting down or doing a wall push up even? What a load of shit. They obviously know nothing about posture. And you know what, they more likely got their qualifications out of a cornflakes packet. So that's another really, really kind of thing that I hold close to my heart. And you know what Al, like I've been a trainer for somewhat 20 years and you know the problem is in the industry at the moment, the really, really good trainers and the average trainers, the gap's getting bigger and bigger and bigger and it's really unfor because what they charge and what they're delivering, the service that they're delivering is absolute shit. But people get sucked in by it because really people's emotions are what is creating this attachment. When you're dealing with someone, it's more the emotional side of things because they're really looking for someone to have a conversation with. But really at the end of the day you want to ask yourself, if I'm not sleeping, what's the best way I can improve on my sleep? Don't just get on Dr. Google because what happens, Dr. Google's going to tell you potentially, oh shit, the best supplement to take is melatonin. But then the problem is then all of a sudden you get hooked on melatonin and then it creates another problem down the track. I'll tell you what you can do to body hack your sleep. Instead of going in and paying maybe 4, 5, $600 to go in and get electrodes put on your head and do all this sleep stuff and everything else. And I get it, it may be the end result. But let's crawl before we walk or let's walk before we run. Let's go in and look at what's the most simple things that I can implement into your program on a day to day basis at no cost right now. And I can just get you doing some breathing techniques. What can I do to improve that charity? I can just hand them some money and go through and do and get someone to do mobility work for the next 30 days. And guess what? It's a win, win for everyone. It's a win for the charity and it's a win for you. But you know what, it's not just a simple win for you. This is a massive win for you. This is like, this is five star. This is six star service by you doing mobility for next 30 days compared to doing 30 days worth of push ups and absolutely smashing you. So that's why you got to think about what you're doing. When someone gives you something, you got to think a little bit deeper and harder and longer about what's the purpose if it's a feel good purpose. Hey, shit. Get some sleep and I'll tell you what. The happy drugs, the melatonin, everything, the natural body that it will produce, hey, you know what? Roll over and squeeze your partner's backside. And you know what? That'll give me a cascade of adrenaline and melatonin release and all the. Listen, I don't know. But you know, when we look at these things, mate, you've really got to think long and hard about why do we listen to what other people say or do we listen to about what we should be doing rather than looking at our own self, looking at what we really do need to do to improve our own self, wealth and our own health. That's what's important. There's nothing more valuable than getting your health back. Before you worry about the wealth side of things. There's, you know, wealth's worth shit unless you've got your health. Yeah.

Fuck. I love it when you get angry, Ken. It's awesome. Awesome. So good. That's awesome.

It's absolutely crazy. It just. Yeah, it just.

Yeah, absolutely. Like the crazy part, mate, is everyone's looking for something that's hardcore. Here's my badges. I did Spartan, I did this, I did that. And look, I'm not saying that's wrong, but the problem is you're not actually getting alignment with why you're doing it and the fucking point and purpose behind it in the first place. And that's what leaves people torn to shit after they got all their fucking accolades. And I did 3,000 push ups, or I did fucking this or I did that. And then when you're in your own, in your bedroom falling apart or your back's fucked or your legs are fucked, then who's there for you given the cheers and the chance? And this is the hard part, mate, I'm bang on the same as you. Like people are looking for the hardcore thing or celebrity, mate, there's some celebrity trainers that are fucking horrific. Like, it's. They are absolutely dog and it's sad to see, especially those that have a big following. But it's a big part of us, mate, you know, what's the point? What's the purpose? What are we trying to achieve. It's what drives me to the fucking core. It's why people who followed me, my journey, followed rdm, our journey. High performance father. A lot of them are blown away and like, how the fuck are you doing this sort of stuff? It's like, mate, just fucking driven by having a point and purpose behind everything we do and looking to find the excellence in that and continually grow that leads to a massive scale in life, mate, like you said, not worry about the wealth and all the other bits and pieces that will come. Your health and when you're looking at posturally, you know, your nervous system, your alignment, your hormone production, there are some massive things that come to play. It actually dates all the way back. Jordan Peterson's awesome. He talks about posturing lobsters and how it actually connects to us and a lot of our hormonal production and releases, which is fascinating when you look at a lot of the alignment that we have, both in societal status, posturally, in color, in blood production, or how, you know, how we. How our cells and everything operates to actually lobsters and the societal status of them. It's fascinating, mate. But the thing with a lot of this is really finding the point and the purpose, Ken, behind what we do and what leaves a lot of people high and dry is the one thing that I hate most. I used to think I hate hypocrisy, Ken, which is why I'm very frustrated with a lot of the bullshit going around in the world at the moment. I know you and I have shared our views on that at times, and absolutely at the moment, some of these lockdowns, what a fucking joke. But again, zoom out. Observe actions, observe outcomes, Zoom out again. The last 18 to 20 months, and what I see is a whole load of horseshit in the way that things are being handled. But all that aside, the thing when it comes down to what I hate the most, not being hypocrisy, it's actually the byproduct of that, which is waste. I fucking hate waste, Ken. I cannot. It's why maybe I'm addicted to growth. And I learned that that's a good addiction to have, and it's not one I push on anyone, El. I just show the standard. And I live my own life, I support my family. They grow at whatever rate they want, but I can't handle waste, mate. And when I see things like these challenges and other bits just fucking tossed in the air, same nutritional templates and all this stuff, it's just such waste, man. Because we're Never going to get that time back. You're never going to get that time. You're never going to get the effort that you put into that back. If you don't use that as a vessel to learn and grow and improve, it's a fucking waste, mate. But on that note, mate, do you have the top five glute exercises to get a bigger booty or where's the quick fix, mate?

Why don't you throw that in there? The quick fix, mate, is get your head out of the sand, stop being an ostrich and start to think about, like, this is why again, like, I totally get it. And it is such a joke and you have to laugh when you look at the different things that go on. And I get it. And you know what, listen, there's a place for everything. I really do believe that that's what makes people like us stand out. And it really does. When we talk about a lot of people, which they do, and I see them in the gyms and whatever else, they've got their program set and these are the best five glute exercises. But hang on a minute, for who? For the perfect person. Like, if someone's got postural imbalances, give me one person. The challenge is send me one person. Send me one person that has the perfect posture. What a load of shit. No one has the perfect posture, no one has the perfect program, no one has the perfect nutrition. Because guess what, we are all individual people. It is why the way we are made, we have our own mechanisms, we have our own gut microbiota, we have our own unique kind of organisms within our body. And each time we eat food, our body kind of metabolizes it differently. What we come in contact with, the exercises that we do, the stress that we put under, how we deal with all of that. Our body deals with everything differently. So nobody has a one stop shop. You have to go in and you literally have to coach and you have to come back to that onion theory. You have to apply 1, 2, 3 different processes to see how I can get the best result out of you and you only as the individual. That's when a lot of people follow these cookie cutter programs, these conveyor belt programs. The best glute exercise, the best back exercise. What a load of shit. If someone's got the best back exercise and they've got scoliosis, here are your top three five back exercise. What happens if someone's got scoliosis? What happens if someone's got a sway back, A lordotic back? What happens there do you think that the body's going to be compromised? What happens is, you know what your best glute exercise or your best quad exercise is going to be a barbell, front squat or back squat. What happens if someone's got like slipped discs? How the fuck do they train and put load of a barbell on the front or the back of them and compress that disc even more? What do you reckon the long term effects going to be? I can guarantee you give them anything like that long term, give it time. More likely a wheelchair. That'll be the outcome. Or you know, like the statistics show that three out of every five or seven out of every 10 people in their lifetime will have an acute lower back injury. Now this is what we're talking about. Why be reactive? Let's be proactive and let's actually teach people how to correct posture. Let's how to teach them how to be mobile a little bit more. Let's how to teach them or let's teach them how to be aware of, of where they are in space, as in when they're sitting, when they're standing, what they're doing while they're basically eyes are open, how they sleep over nighttime, is it on their side, on their back, on their stomach. Let's look at all these things and let's complement their exercise routines to help them to be more mobile. Because as we age from the age of 30 through to 75, if we don't use it, we lose it. But what's great, from the age of literally 1 through to 30, 35, we create a lot of muscle memory. And so even though we may lose a little bit of muscle mass from the age of 30 to 75, 1% every year, what happens is because of our neurology, we can get that back very, very quickly from, you know, from 30 onwards. So don't ever think you're too old or you're overweight or you're unfit or whatever it is. Don't ever think you can't get that back because I can promise you we work at your level. That's what we do with hpf. We work at your level, that's what you do with rdm. We work at your level intensity that you can actually produce. You're not there to put your, you know, your back to the wall and lying on the ground where you completely spent. It's all about programming to fix your mobility issues, to help you live quality of life. That's what it's all about, making sure that you understand what the Mechanisms are and what we should attach first or attack first. Let's go after that symptom if it causes you pain. But really what I'm going after, as we've spoken before, I'm going after the root cause of what the problem is, what the underlying problem is. And it could be your ankle because you've got a lower back symptom. Problem with your lower back. It's generally, unless you've had a direct blow, it's coming from the ankle. So that's why biomechanics is everything and looking at the appropriate intensity for the individual.

Individual, yeah. All great points can. And I mean, obviously you're on the inside and we're both on the inside. We know that's exactly how we roll. But look, if you can do it, then why shouldn't you do it? And that's my big thing when it comes to organizing, programming connection for these men the right way. Like if you can set a certain standard in terms of connecting with these guys to deliver the right program for them and continually adapt and evolve and adjust that, then why couldn't you? You should be. That's what you should be doing. That should be your standard. And you know, excuse me. A big thing I find, mate, is the game changes. But a lot of you guys out there who may be listening to this and hopefully we've influenced you and help you start to shift that and you've listened to more than one episode, you're playing the wrong game. This is what led to my marriage fucking falling apart, mate. In 2017. I was playing the wrong game, Ken. When I was doing rugby league and transferred from rugby league to CrossFit to become an international CrossFitter to fill the void because my life fell apart, because I lost my career, because I popped my shoulder overseas in Serbia playing against Lebanon to make the World cup qualify for Italy, like, lost my career, everything. I attached that void of not being that elite athlete I should be in, losing my contract with the Rabidos to go, no, I still need something. And I filled it with CrossFit. I was playing the wrong fucking game, mate. I lost my entire 20s to this. Now I'll rephrase that. I didn't lose my entire 20s. I went through a lot of trauma and hardships and accelerated my life rapidly in my 20s. But I'm blessed now because of who I am, because I did learn a lot in retrospect and I applied that to playing the right game. Don't go looking for the quick fix or the hardcore thing or find what's going to give you and it's there, like what we're talking about with you guys, it's the low hanging fruit. It's actually the path of least resistance, isn't it, Ken? When you're looking at sleep and other things, we're not here to overcomplicate things and turn your life upside down. We're showing you not the quick fixes, we're showing you the best solution for the best response with the stimulus at hand of what you want to achieve. You know, and when you look at this at a deeper level, you're ignorant if you think that vibrations are only something that exists in the sound that travels through the eardrum, that then gets processed as sound or noise. What you said before with televisions, with electromagnetic frequencies, like life is movement. We are a series of continual vibrations and frequencies. So when you're talking about posture, when you're talking about thoughts, like thoughts. Thoughts are faster than the speed of light. That's a lot of fucking power, Ken. People don't understand that these are all different vibrations and frequencies. So when you're always fucking negative, you're going to slowly become that postural shell physically of negativity and you're going to align those experiences into your life. People don't even realize that, mate. So on a deeper level, this isn't woo woo stuff, this is real. Although some woo woo stuff is real. But frequencies and vibrations, with TV technology setting up your night routine, what you're exposing yourself to with screens, obviously our supplements. So your chemical health, your emotional health, your physical health, the main pillars or areas that we dive into, that Ken owns, it really is a phenomenal awareness and understanding from which you can actually take the right steps in place to just focus on the most important thing. That's one of our terms, the mitt. Focus on your mitt. What's your most important thing? Awesome. That's a low hanging fruit. It's going to give me the best bang for my buck. This is all I need to do. And a massive amount of that is absolutely what Ken's shared this entire time, as well as a large part of that revolving around rejuvenating your body from the day's battles. And that's sleep. But this has been an awesome episode. Ken, any final points or things you want to touch on or expand on, mate, as we start to wrap this up, I really enjoyed this. It's been great.

Yeah, mate. You know, a bit of a fun side of this is, listen, from here on in, I think what the best Thing is to maybe create a 30 day challenge to show people how we can really make a difference in their everyday life. And you know what, let's just refer to me as the mobility man next time on yeah, because I'm going to give you, I'm going to give like I'm going to create a 30 day challenge and I'm going to show you and put the, put the benefits behind it. And I'm going to kind of put this out here for all our guys on hpf. And you know what, even for the RDN guys, I'm going to create this and I don't need to put any scientific bullshit behind it. You'll know how to, how you'll feel from one day to the next to the next. So I'm going to put this together over the next 24, 48 hours and something real simple that won't take any more than five minutes a day for.

You to do this.

Honest to God, I'll give you something so simple and what I'll do here from here on in, what actually sounds quite good and quite promising, I'll put together one of these over the next few months so that everyone can benefit this from this. And whether you're in a wheelchair or not, you'll be able to benefit from this, I promise you. Now, like, if you're in a wheelchair, you've got to be able to sleep and you'll be put in bed at nighttime. You'll be able to do these exercises when you're in bed or out of bed. It won't really matter if you're sitting down or you're standing up. It won't really matter where you are. And I can promise you right now these simple things are going to make all the difference within 30 days. I'll show you how we can go from 0 to 10, feeling great about mobility, posture, et cetera, just by giving you something real simple that actually has benefit. That's what it's all about. So stay away. Like, listen, I'll get that together over the next 24, 48 hours hours and let's implement it for everyone that wants to improve their posture.

Yeah, it's a great idea, Ken, and love it, mate. Ken is a phenomenal asset to the team and I just want to say a big thank you to mate. I love having you in our episodes and really sharing a lot of the value you have. For a lot of you guys listening to this, I'm in the process of developing a phenomenal course that's built around relationships, fixing Your marriages, becoming the man of the house the way that you should be. Please understand, there's two pairs of the pants. It's not about dominating or overwhelming your wife or your children. She has a pair that she should wear and can wear and her skill sets and gifts to the world, just like you have a pair. But I'm developing this phenomenal course. It's built around relationships and establishing the right dynamic and energy and family dynamic and family nucleus which has been torn to shit with bullshit terms like toxic masculinity, the rise of extremities of feminism, male suppression, a lot of fucking weak men in power who've been pulling the trigger on a lot of things but unfortunately been highlighted as that's the standard for what men like us are. No, we are not. We're real fucking men and leaders out of love and leadership. So stay tuned for that guys, because what I'm going to do, Ken, because more often than not, a large part of helping these men in their relationships and their marriages is actually things like what you mentioned. Then helping them invest in themselves so they can be 100% which means they have the mental acuity, endurance, stamina to mentally and physically handle, establish, communicate, bring clarity about their day to day life, their routines, their rituals, their family whatnot. And I think that what that would be a fucking amazing asset, Ken. So what I'll do whilst we're explaining this on the podcast and exploring this. That's a great idea, man. We're going to obviously build this into our course because I think that will be awesome for the Ken just to give them some freshen ups and charge ups around how they can create the right stimulus with posture in their body and what that leads to. Because when you do that, everything you do physically affects you mentally and how you feel always, and I'll live and die by that perfect example, is don't go and have a fucking shower for 12 months and then call me and tell me how you feel about yourself, yourself. It's a fundamental level. So thank you, Ken. That's an amazing idea, mate. And we're definitely going to add that to this course. And in the meantime we'll certainly develop it and we'll roll it out for the crew to get stuck into. And if we see that there's a lot of value in just that one alone, those who aren't members who are listening to this, stay tuned. We'll absolutely workshop this, then we'll roll it out to you guys as well. But thanks for joining us, Ken. It's been awesome having you again mate. And thank you for all the value and wisdom and look Forward to our one next week.

Great stuff Al. Thanks Wayne.

1,000 minutes a day. It's a lot. But when you waste it on shit that doesn't serve you or move yourself or your family forward, you are bleeding the most valuable resource that you and I never get back.

How much time do you think you.

Have and how much quality do you think you've had? Don't be a fool like the masses thinking you will cheat the system or get round to it one day or worse. Just accepting life and sinking back into a slumber of regret. This is your moment, your time. You're cut from a different cloth. You have the hunger and desire to be more and live more. Otherwise you wouldn't be here. So stand up. Find the golden nuggets. In this episode you just listened to and align immediate action with them and where you want to go. You are worthy. This is your life. You are the king and this is your kingdom. Now go and claim it by showing not telling and be the real leader. You and I both know you were born to be.