Zen Gem no.9: The Damaging Effects of Steroids. BPM Lab, affordable fitness gym city centre of Leeds

Happy 2017 folks this is evil James and thanks so much for joining us on fat burning man were we help you look feel and be your absolute best today worship with returning guest or friend Tim Ferris to deconstruct the most transformative habits you can learn from the top performers in the world. Wisdom from Arnold the Gov Schwarzenegger unusual mental Derek Severs Richard Branson and other modern-day Renaissance men and women coming up on the show you'll hear make healthy habits stick this New Year the curious reason to moor the scene jeans and T-shirt four weeks straight gross term trust in a world of phonies and blowhards and even how to save your marriage is the interview he was a bit of breaking news that a little hard to believe it be honest with you Google just sent me an email reviewing the 16th annual year in search related like the most popular searches around the globe and based on trillions of searches while diet was named a top global trend for all of 2016 so I can only thank you Google thinking Internet but most importantly thanks to you dear listener on top of that this podcast fat burning man has now rated number one in health for five years in a row more than 80 countries around the world with tens of millions of downloads the net freaking crazy so I just want to reiterate everything for this time of year and we couldn't do any of this without you so I'm sincerely thankful that you believe in what we do not adjust listening the February men for the first time another one welcome to the party to quick factoid fat burning man doesn't mean the show is just for men or all of the burning rating like that in this case man is meant to mean mankind in fact I make a point to keep the show fairly friendly and freed everyone know what talk or bombs or anything like that you may also notice that on the show you want your bunch of sponsors advertising over and over again we decided to do things differently when I was the body as myself personally I do listen to Armand and the did include business but I'm totally turned off by the ads and adjusting the everybody in an original advice unit.sometimes will be bleeding out you trust me crazy that somebody is creating partiers actually understand that when you have too much advertising it weighs time in the ruins of five so my wife Alison and I decide to bring this free show you without outside sponsors this year and that means were getting a little bit creative because the bigger the show gets my case against tens of millions of downloads so it cost money to produce the show but were getting creative and we enjoy a good challenge to stating from big news along those lines but first here's a review that came in on iTunes is one of them and he says read your book and start listening to the show back in September that I am down £47 with another 20 to get back my high school with I feel great and look forward to each show all the £47 with performances freaking incredible so keep us updated my men is another I just came in from show he says I've been transitioning to the while diet over the last few months and taking a holistic approach to my lifestyle I am no longer on any prescription medications I was often sick and I'm glad to say that those days are behind me I'm hiking rock climbing and even backpacking debt money is used to be so bad that I could hardly even jog without terrible pain and armouring to 3 times a week as a meditation session I presume what you Nelson are doing for the health community what your baby so much for sharing your story and know if if you bill us and for what I juggles was fun runs with a dog that cannot moving meditation are but you brought something else which is this is the secret once you handle your nutritionist or even goodwill foods energy back makes things like hiking climbing and running finally get you to something with all that energy so through a similar experience when I was overweight and sick in my early 20s as listeners well know so totally agree with that in the New Year let's reflect on another inspiring story the story of a man who was bedridden for 13 months with $1.2 million in medical bills when on to drop £87 and go right climbing himself in case you missed it last January ABC was crazy enough to cast me with a starring role as an expert coach on the fitness of body transformation competition with perhaps the silliest title of all time my diet is better than yours storage jaunty yours truly able James J Lo and $.50 trainer Jake yellow timeline and other people well worth watching Alec to say that the show is just about enough to be timeless in its unique premise puts coaches like me on the chopping block week after week now if you want a bit of motivation to get that this year you can watch for episodes of our ABC show on who and even YouTube these days just search for my diet is better than yours and able James you can also find some of the best clips of the show including me running sprints dressed in a full-bodied baking costume, joking that burning man.com just typing that burning man.com from any device having good lab and don't forget to sign up for my newsletter for more free goodies just to quickly get in week one my contestant from Leonard Rogers transformed into a fat burning beast with my plan the while diet enjoying grass fed cheeseburgers that he can't be an even a bit of chocolate we finished week one in first place winning number one in both away and he and the fitness competitions after just six weeks of being on a wild eyed purchaser whopping £50 no longer needed any of his prescription medications and drop nearly double the body fat of the other four contestants were other plans like the feeding diet or just low-calorie diets low fat diet things like that so we had a little bit different motor going on and that became obvious as the show went on's wife Alicia even lost more than 3 pounds in six weeks by going wild and then people magazine featured us in a full page spread and even made cameos on entertainment tonight and unnecessary censorship on Jimmy Kimmel live which is totally surreal when current draft is all £87 in three months on a show we are overwhelmed with positive support and feedback from you guys are once again I just Wanna see in a tactical all the time we send each other so get millions that were both so grateful for you and your support along the way a little lifelong journey so thanks are being honest with us that help you make the best of his New Year's momentum we get going on if you feel stuck with stubborn body fat ill health you ought yourself to what could transform before your eyes cut short America that you really can be happy and healthy at the same time and you can do it too if you really shed that fat intake in your own hands today was similar were running a three-day wild challenge and you can join us right now you'll get instant access to best workouts meal plans quick start guides yawn video and more with a 30 day wild fat loss system feature on ABC TV still give the entire system with 230 day meal plans that an extra 30 days of done for you meals these are the exact meals and recipes I gave the current and Alicia when I coached him on ABC television including the chocolate pudding which became world-famous and of course the cheesecake you can get it all with six bonuses for a limited time using this special link from any device type in fat burning.com/30 days that the number 30 D a YS so fat burning man.com/30 days or just Wanna dip your toes in the free Quickstart guide sign up for the free newsletter@fatburningman.com and be sure to next week for a groundbreaking episode with the always terrific Dr David Paul now show the man who seeks to be healthy wealthy and wise the tomb various about to learn the surprising benefit of listening to a singletrack of music over and over again really can I do this want to the power of cultivating empty space or how I became a multiple award-winning songwriter and is another story for a little show how to be the one person in a hundred who actually keeps your New Year's resolutions and much more was going out to right folks returning to the show this week is the human guinea pig fellow podcast and New York Times bestselling author Mr Tim Ferris's latest book is Tours of takings the tactics routines and habits of billionaires icons and world-class performers and men is a doozy things much of the back consortium are my pleasure installed so many people might assume that top performers are perfect but that's not exactly how works right itself. With this from your new book and I quote while Tim Ferris is a mess so yard he the goal of the book as was as multifold several goals and one of them was to encourage people and reassure people by showing that across disciplines whether you're looking at retired generals special operations commander is the CEOs of companies are you all know by name billionaires quiver might be a household name actresses and actors et cetera that they all are flawed creatures just like you and me they all have their weaknesses and securities on big mistakes and that the learned to develop habits and routines and so on all round one or two strengths that it is enough to put you top 1% of what everyone do arts of the will have timbers as I can imagine as having done that I was still assuming introduction where I talk about two chapters in particularly the book just to show what my bad days look like they are bad they're really bad and describe the coping mechanisms I use when I'm babbling my own daemons are in a dark phrase or just ahead cannot see me getting right are screwing one thing up after another and I have a to all the mass of disaster behind me and seemingly out of me when radio and these are situations we office so that user as was the genesis of the wild inverses must have component what is interesting things thing that happens we start to bump into people at the top of their game, what domain it is now what recorders you find that these are all 100% real people some more than others that are pushing a lot cases you find that there are a lot of chinks in armour but they don't worry about that because they're so busy usually doubling down on extreme gift that they have that they built over the years that really brings the most value to everyone around them you united to the practice of learning to try to level to multiply your strengths as opposed to fix all of your many many tiny weaknesses which is not a higher return activity other we may consider fetal weaknesses or mission-critical competencies that you need to have in any given field but those are all coachable learn more skills and so in two stains whether it is looking at military venture capital software development Shah's memory champion you would do fine commonalities and will have observed is that after doing 200+ of these now in AI should also just mention that the book is probably 60% or so lessons from and my favourite tactics and so on that I have tested from these 200 guests across all domains but for the British turn is all new advice from houseguests new guests, Jack Dorsey are between Square and original Chavez from miso at its least because of the winners is entered using for pages not intended to be ready to see photos I could use your own adventure book a perfect so few 50 pages be thrilled but that the point being that I guess all round was to surmount an thirsty idea gorilla 303 pages is all revenue never before seen and the personally go about the top 1% is that you'll find in any given field in my experience the pure the best really the best video top 1% have more in common with people in totally different fields the top and then they do with the bait the beep is and see players in their own field find a life of common patterns like (six out well something we them in this system apparently talks daily mindfulness the practice that more than 80% of reviewed and then they can take many forms of it's not just medication sitdown annulment just that because that drives logical away drove me away from long time it could be listen it could be listening to a single music track on repeat one forgets using as an extra margin a lot of athletes do that a lot of writers and coders do that" so whether you are listening to the Western we can soundtrack is our tunnel's famed rock climber dies or listening to a singletrack as you are creating WordPress which now parliamentary faction of the red that's I consider the two of mindfulness because it running focus and meet new aware of your thought there could also be Princeton's Maria over whose incredible and once this cycle brain pickings highly highly intelligent site one-woman labour of love that system, which is able to laugh and she listens to the same guided meditation at audio to free a online from Cara Black the RAC HUS leader interviewed into the 2010 smile meditation if you look for that you'll find is that there is an MP3 placed 25 minutes and variable credits time were changing life and Maria is a hardcharging ultra producer of high quality rating amenities just mind boggling she was as every morning so if I hear that once or twice the number of all the ginger betrayal and test. This really weird stuff to lag you mentioned and even were chatting before subchronic co-star Ed and I cross fit superhero and agri-guy and a sociological record and legendary music producer and a few other people introduced me to the chilli pad and the chilli pad came at the left: never before and I consider myself pretty pretty hit and on the cutting edge a lot of this but it is a device that allows input a thin sheet under your normal bedsheets on your side and then as a bedside contraption struggling to waddle through at an exact opportunity you set into a reasonable is AED revamp is and has been as a complete game changer I have 1 kHz anyone leader and I never would have spotted that is apparently not done these two three-hour interviews so latter were not a lot of weird stuff unusual stuff but all very useful and that my my betting process was looking at 10,000+ pages transcripts rate setting it down to things I had tested and used produced unusually good returns in my life like small input in larger in output out bites it so it's it's been a wacky dream and I mean any resulting podcast longer than six episodes but you are Russian then just as the hundred million down I did earlier disperse million and jam it while it's positively what go back subverted the chilli pad I believe it can see thousands of marriages you I totally totally you are fighting over like a leg over the pillar leg the blanket leg and tearing the sheets are opening the window finding air-conditioning is away only and also this so that the singletrack thing is fascinating my first book was about music and the brain, the science behind how music and can alter the brain your performance and that was the first time value your booking when you talked about that the singletrack that I could other people doing exactly for years in one of the reasons it works so well is because I don't have to pick up music if listen to the same thing to get into that that state) riding or exercising performing in some way it's it's almost like a queue that gets you ready to perform more than music itself read your absolutely I think almost as an extra monitor science a transcendental meditation which which came like visionaries on Twitter presents DTM for a year and then start in the 70s but says that the benefits are persisted for decades which is kind instantly consider and it is a sign of whatever reason seems a lot of men grabbed it to transform additional women gravity or end up with the possibilities why there is no silly exceptions like Sam Harris's underpass and there are plenty women are duty about statistical your percentage wise I will really preclude split the monitor in TMS European unit it's a nonsense syllable to basically and that allows you to override in the sense the monkey mind that would otherwise be ricocheting around the head with anxieties and outs and to-do lists and petty grudges of whatever might be bites that monitor is a focusing device I think that you will externalise that when you ticket tracking plenary bit and then to point about the government later when I remember when YouTube you guys were talking on on your podcast you mentioned that once you learned mindfulness also is meditating into his biceps when he is working out and he applies it to other parts rely site it is less about what your particular monitor is a necessity and you get only one anyway but it's more about teaching that that mindfulness practice the later applied to being stuck in traffic or in order actually making a to-do list you can take deep breaths and selling yourself your immune and that is how I view meditation I do 20 minutes and Morton typically us in terms of the short are you something like headspace new 10 minutes with a guided which is the easiest betting is a good place rely people starts certainly the way only meditation is a lumbering up in a warming up of attention to your thoughts for the rest of the night so he so effectively what's happening is your thoughts get carried away the drift are thinking about is what any real back in to the modular what your bread is nothing else to do limitations like flicking for anything a stopping about Warner Brothers and then the reeling in is the right see you do that and you're doing it in a controlled environment where you're at your house such as solar what is that like that I go to the gym and warming up with 43% of your working late okay just make sure joint working okay this is just risk mitigation and warmup of meditation will leader allows me to be less reactive when it matters to basically practising being aware and less reactive when you have complete control the circumstances when it doesn't matters that you can leave a reply when it does matter is how I think a ladder that was me lessons coming out of that form of a book because it's so simple and something a lot of people discover skip right over like sleep rights were these things are critical pillars of performance belong to all that boring of the silver bill bullet only and yen there are some misconceptions that I think are reversed by the spokesman for instance as you know the book split into healthy wealthy and wise that's how the profiles on my own chapters are gathered because a lot of the nights to think that a nod to Ben Franklin and it's also all effectively entering the question what would you add to flour workweek if you read again will you add for a bike brilliant semaphore shaft so it's this recession is spotlessly the sequence of thrillers and do some misconceptions about successful people I owe you a racy four hours a night no they don't these the vast majority there are some unions which are willing and Miliband who only need the robots they just need to refer to sleep at night the best majorities people are getting aid to tenors and the understand how much hinges on that as the restorative and recovery practice then you for instance cheer all of these sayings that have been said so often that we assume are true about making money for instance well spend money to make money take risks to make a big addicted to get high returns in take high risks of nonsense through this then if you could say I Richard Branson distributed Britain book or top hedge fund managers the first thing they do is The downside the minimising risk so when Branson started his airline years this reputation or images say of being this can fly by the seat of his parents wild adventure only does all that stuff but in business is super methodical and frustration virgin airlines been originated when a flight was delayed and this is a commercial flight and he was make it was destination in time and she rented a charter plane without a similar $25 and he walked around the airport with a sign that said engineer seats $200 whatever was interleaved saw the seeds to other people were delayed to the other side so you realise there is a dementia something like what he could create and then money was considering really biting the bullet negotiating agreement with Boeing so that he could return the plane of a general is immediately looking at capping the downside understanding the downside and that something you see the highest levels of finances and the billionaire stock about you can find your 20 Robinson is often the book would say asymmetrical bats asymmetrical rewards were you actually risking nothing in some cases and having a lap back like Kyle Bass who is famous for another things shortening or positioning himself to make but alimony from the sub-prime crisis one thing he did a while back was seen by Nichols but no one was million millions of dollars worth of nickel snow whiners would you do that we figured out that the not down value was higher than the face value of the Nichols site made like an intermediate form thousand dollars whatever was a system that and that's what currency value fluctuates but he knew enough about his game that there was effectively a risk-free investment so because they would what's the worst inhabited by five cents he can use it as I sense but the Maldonado 6.5 cents… It's just really looking at things differently there is ice was the biggest, of the people ask you this though because things in your book differently it demonstrates the fact that you were working around the bead with the best in the world of what they do always gonna do all your books, following the same pattern for you know it's hard to go straight to the top in the inaugural the self-improvement is littered with callous pseudo-enlightened blowhards and phonies so like these days you normally trust I just get rejected.honestly it sits from from me and ill give an example now yellow floppy blowhards are my guard is there a line that there's a lot of that are there is a lot that everywhere that's why whenever I'm being introduced in sciences motivational speaker might know now that now I am because the association is so negative example so when I was looking for a dog trainer from my own.just for me and I recently had the person I chose on the podcast is now wider nature Susan okay because most of the so-called expert Dr is out there they must remain famous maybe they train dogs for celebrities what the whole the celebrities not a dog during zero so why would that mean anything to me and it doesn't mean it really are bite how would you objectively evaluate a good doctrine well is there any competition and the answer is yes there are jewellery competitions and their obedience competitions but the joining opticians are particularly difficult and Susan Garrett despite being 2025 years older than Oliver competitors as the most successful agility dog trainer of the last few decades and you can measure the size you can look at all starts to cyclists like sprinters out of the gate the Olympics and these numbers are recorded subjectively am looking at her to fight card and identifying how good she is relative to other people this competitions and that it so I know she's not worried just based on data objectively that it now it's very important that as they say once you lucky twice ago on people who have replicated a success not looking for one-hit wonders because too much work could be accounted for autumn was luck could be the causal factor that makes any sense that that staggered back beads dissected by some flashes that but the lead point being some new guests residents are in a Jack Dorsey rent disguise built help build gigantic religion companies the same time place at the same time released what Evan Williams same story marking recent seems to these people it's not what to 357 10 times you know something you know something most people don't there is something you and the other thing that I will try to separate out very quickly is Princes very important support as you know trying to separate a separate out how much of the success is due to training versus attributes wait so a new can observe this and say competitive swimming high school swimming University people look completely different also to body types every shape and size and then as you get higher and higher the body saves it more or somewhere until they all look like the imbecilic 6 foot-acts like Michael Phelps with angles that dislocate in flippers with bells on their so there are two difficulties are going after someone like jobs even objectively he's incredible number wine he has attributes that would make even a mediocre training method led are very effective right now he has provide training methadone can be rocks but for you if you are a swimmer tied in knots until my 30s discovered yoga ocean swimming in a report to Chris Acker the billionaire who I watched Bobby from radio and then he accused me to it but that's out there, the flybys will be Labour here the EV point being straight to Phelps and estimated training by river/Lottie agreed, can understand subtleties of what is going in shoe he's been doing it since he was a fetus probably so he is not going to remember what it was like nothing so I'm looking also for people who have learned a lot in a short period of time people have again ideally objectively assessing the appeared on a mechanism 70 appears on the MMA scene they started jujitsu and they were 1820 which is late these days and all of a sudden there been okay that's interesting in that short period time there are some type of training and manage environmental damage payroll damage something is there a lot of digging in the find a place) longtime ago a.k.a. insane as a California religious produced Cheviot champion at the champion okay if there is a mutant factory something is going on is the really good at finding mutants which is a skill in themselves or helping to create the so those are some who is alive with blowhards honestly I I find that if you just love the blowhards talk long enough they tend to incriminate lost the second that doesn't sound right if if someone is giving you advice about something they haven't done themselves I would tread very carefully the advice now this discovery dovetails into that type in a question into Google these days it's a complete crap should be used to be pretty good right you get this like all blog from a professor who wrote it still like 1998 template with frames or whatever but it had good information now it's just you did it intercepted it seems like such as an example that would actually think I was the dog itself I have a five-year-old girl and listeners know that what but was thinking about the lifespan of dogs and help big dogs can deliver much life than smaller dogs are for desert by the people as well so I googled we noticed people with longer than people as you insult 50% of the results so that short people undoubtedly conclusively live longer than taller people in any other results said the exact opposite so were words that leave us how you find your information well that telephone are but I do have is very domain specific so what I have to be exact I document type about doglike spinning dog like extension so that would be pretty and I can say easy to figure out is what garbage out there but would go again thinking about data evidence something and evaluated I would pub met the probably to look at studies and you could search lifespan canine extension and probably come up with a number of things that would be interesting at Metformin rapamycin or some type of intermittent fasting was all the sins of probably pop-up that you can also look for data in say related million models that my transfer to Bite the realised in this concern may be super simplistic in cancelling just college has a circle so academics for instance I don't see then a driver drove away but people at universities are generally really happy to talk to but he go after the bestselling author with questionable credentials around kicking and lifespan and you ask them well enough to the publicist Connecticut agent walk enough the battle to be one of the hundred thousand people for the much would get their attention why bother of the golf in with the December sling book that has been anything necessarily gay anyway.for ages about a separate killifish so I would just reach out to someone at university I would call a? Dance again I have my call someone at UC Davis and visionaries and very old of one of the top five specialists think might understand this and who knows if it's a really important question is if this is this critical important question peaceably pay somebody hundred bucks for 50 minutes the time to give the answer but I think that very often I will questions are one of the Institute curiosity and then there are those out take some action in response to so I clicked the I if it comes back the top people live longer enough I'm not huge I am not usually so there is a may just be I have to deal the hand that I've been dealt read so there are I would see our beautiful ways to go about it but my first divorce part of its it is important question with some type of verifiable enter studies and can acted or there is some science hopefully some sites are to back it up with any institution or person ever fund a study to look at this is question the height high like I probably not by innovative and you could find although they will be running a controlled drugs that would get approved to begin with but you prat you could find epidemiological census data maybe there were the more reports that would give you some very very tenuous to play around with so that everyone redo but whenever I'm in doubt these days it's incredible how often I will read hundred books on the subject in the realise-I just spend a hundred bucks for 50 minutes on Skype with this person lives at the busy University When Demonstrators PhD and Dino's Exactly with the Actors Have Taken around Three Hours to Set up and Figure out That Be Done so They Are There As There Is A Lot That Predicted Term It Also Comes down to Recruitment like Looking at Particularly's Question about How to Do Something Has a Sufficient up Number One Is Worse Than It Is This Person Where Wannabe Are They Doing What I Want to Do Have the Successfully Done I Want to Do and Once You Twice Again so If You Try Bigger Real Estate Investor Enzymes Okay I Did This Thing Was One House and I Thought It 985X Cool That Something That's an Incredible Company Has To Be Flipped Just One so Far Are Well like Gay and Not Nipping at This Maybe Not Dracula but Maybe Timeout and Let's Think about This Because It Is It Is That She Has Accounts for A Lot Of What Happens in This World by Editing Some Ugly Solidity to Your Advice Your Experience and Something to You Asking for Advice like If I'm Wrong but We've the First Bike Is like You Were to 30 Publishers and like You Know yet You've Published Multiple Number One New York Times and Wall Street Journal Bestsellers over and over Again and That Apparently Something That You're Doing There's Almost like the Skills That You Been Building Are Such That No One Could Keep You from the Top but Even Those Gatekeepers Would Eventually Become Irrelevant in Some Way Because You're Busy If It Homeschooling Something I Was Not in Theatres You're Going out to the Fringes and Looking for the People Can Actually Essay Your Questions or Build Those Skills so I Guess That the Takeaway for Listeners As It Is Googling Something Then Try Going Department and If You Don't Know How to Read Studies and Invest in Learning That Skill That a Skill That You Can Definitely Build Any More Pay Huge Dividends Dollar a Year Absolutely There's Actually an Appendix on the Far Body Which Is an Excerpt from the Book of Bad Science the Type That Talks Specifically about How to Read the Studies and It Doesn't Have To Be Intimidating I Wanna Touch of Things That This Is Getting to Number 27 Publishers Okay so That Was an Error and of Course She Looks at Me so There but I Can Explain What Their Was and so Whatcha Say a God-Given Example Where I Might Pay Attention to the Guide Was Only Stopped One House If Our Real Estate Say That This Same Person Has Had Success in Other in Another Area That Has Been Duplicated That This Uses Relegated Multiple Types Rates of This Person Is Not Lost Investor but There a Restaurant Actually Is by Default the Real Sting Mr Negus but Would See They Are Who Knows the Run Kiosks in and the Story with One They Now Have 13 Different Airports and Their Mass Will Be Profitable in This Person Initial QuickTime in Arrange That You Have a Person Thinks about Real Estate Investing Especially after the Success of Your Always the Person I Was Listening More People the Mistake That the Publishers May Determine down There at the Quite A Few Mistakes Is No Love Lost between Me and by IC below the Letters Are Many Rude Tickets Will Say No to People but It's Another to Really Brusquely and Awkwardly Just like or Someone in the Guidance Is Not Necessary Blaster a… Also It's Gross Would Be Missed Was I Had an Informed Confidence Not an Uninformed Golfers so I like and Scotland Bill Covers I Think Confidence with out Evidence to Support It Is and Dangerous Action in Sometimes You Have To Figured Make It but Generally I Prefer to Have an Informed Calf Leather and Is I Have Been Giving These Guest Lecturers at My the Riskier Tenant in High-Tech Attribution and I Was Talking about A Lot Of the Stuff That Was in the Flower Quickly to These Prison Students Both Undergrad and Graduate Age Range and I'd Been Doing That for I Would Sit a Tree 60 or Seven Years Twice a Year and the Notes That Form the Basis for the Four Hour Workweek with the Most Popular Pieces of This Lecture Is That the Guy a Very Strong Response from Students I Had Needed to Support What I Want to Put into a Book Form and the Decision Electric and I and I Was Fortunate There Was That Was Something They Should Least Asked A Few Questions about the Related Hands If Someone Has Demonstrated in This This Comes Back to This Idea That the People Who Are the Top 1% in a Given Field Online Common with Someone Who Is on Top of the Senate Totally Different One Could Be Investing the Other Could Be Chess One Could Be Memory Competitions and Could Be Hospice Care Honestly They Have A Lot in Common with Each Other so If Someone Has Demonstrated Repeated Excellence in One Field Do Not I Wouldn't Underestimate the Ability to Downstream Excellence and Adult Because the Habits of the Routines the Belief Systems the Philosophy Is the Ability to Negotiate This Persuade All These Things Ask Good Questions Which Is Very Very Learnable That Transfers Right but the Summaries I Think about the Step and Then at the End of the Day Comes down to Have a Traded Have I Been Able to Replicate the Results and Everything Everything to the Danes Were Not Bought in a Category Because It Might Seem like a Big Argument 704 Pages) Its Intended Beaches Adventure Dip in and out, Things like I Don't Really Expect Anyone to Love I Think What like the Book and Loved Writing about I Would Be Happy If People Ended up Just Absolutely Loving A Hundred Pages in the Only Red 200 I'm Totally Happy with the and the Ability to Take in 10,000+ Pages Distilled down to Say 400 and Then Do 300 Something Original and the Intent Was to Write This Book for Myself I Wasn't Planning on Polishing As Rent Scooters Can Immediately Know Booked and Also Books from Microsoft It's Been a Really Cool Process Man It's Been Really Really Eliminating Crosses from Me and I Should See Also the Upholstery Folks I Was Writing This Book Hours out on Long Island and Had Flown in a Restructure to Stay Time and Help with Putting It Together Not Rating It As Having Gathering Some Bits and Pieces and We Bumped into Each Other at the Refrigerator One Morning As We Had a Very Set Routine and in in She Asked Me He Said How Can You Be so Call but I Thought about It Because I'm Very Rarely Accused of Being Called a Very Hardcharging Sometimes Very Tightly Wound Guy… Work We Have Been Is Having to Carry So-Called A Few Weeks Away from Book Deadline Gigantic Project and My Corner Just Died My Dog Justin Really Badly Injured Beard Family and Friends Visiting There Was of Stuff Going on and I Was Please Spare a Kind of Had to Be the MC for a Lively That Was Unrelated to the Bottom and I Realised That As I Was Rereading All These Short Profiles and Chapters I'd Been Absorbing A Lot Of the Habits and Routines with out Really Trying to Do It so so I Was Taking Cold Showers and Taking Heart That Something's Different Temperature Exposure Spends A Lot Of His Subsequent Half in the Crude and That I Was Meditating in the Morning and Listening to the 2010 Smile Meditation> Because Maria above It and I Was Responding to Errors and Mistakes with This Good Ethos of Jackal Willing to Is Really Very Stoic and Similar Tests and a Colonel Alistair Classy That I Think Is Just the Ideal Operating System for High Stress Environments in Walsall You about It Is That I'm Sure No Laying Pro in Carnal List Notetaking in Political Machine Is Just How Barbarity Usually I Live and Die by To-Do Lists and Test Descriptions and Scuba Project All the Boring Stuff That I Find Necessary Keep My Life in Order and I Was Calm despite the Fact I Hand and There Was Any Basis It Is Just Killer Sepia Should Know That All so I Think Part of the Magic of Whether It's with Those Kinds of Soils with Stone Being These Examples of Excellence Are Able to Get Them into Digestible Form Keeping Absorbable and That's Why When I Read These Days Times Biographies and Reading about the and Reading about Genghis Khan and Reading about Richard Feynman Are Neck Is Not a Biography but the Couple of the Article Enters That I Expected Might Expire That It Persisted Just like Arnold the TM for One Year Meditation Persisted Decorated Surprised How Lastingly and Back to Spin and since Passing the Ketogenic Stuff That You Must Strength Training Equipment Shoulder Extensions We Have We Have Some of You Can See This Video but This Is Mobility to Say Been against a Guardrail and Hope Grab onto a behind You and Then Squat down to the Bringing Forestry Back behind You Working on That Type of Weakness We Didn't Assessment That My Thoracic Bridge Couple Things like That Will Really Terrible Me I Couldn't Believe How Bad They Were and Working on Those Literally 5 to 10 Minutes a Day for Two Weeks in All These Problems Are Sleek to Me for Years Just Proof on Its Pin That It's Been Rad or a Summer Builder Were Painful like the Rommel Roller Was One That Came up Multiple Times Merely Burning to Retire a Years Ago I Remember Is a Military Time Was in. Smothered Us Hundred Mile Races and so Also Happens to Full-Time Power Journey Plumbing Just Cyber She's Amazing That One of the Top Humans I've Ever Met a Mysterious Guys Idea 2012. Smothered a 24-Hour Race Thousand Plus Competitors 90% of Whom Are Probably Now She Came in Second Place Overall CB Everyone except One Guy Would Be to by Eight Minutes 24-Hour Race Is Now Allotted Silently Here Spread Sheets As She Introduced Me to the Rubble Which like You Said Is Monster Truck Tyre Meets and to Be Honest I Thought Never Done Much I Just Thought Maybe I Was Doing It Correctly but I Never Really Saw Direct Benefits the More I Some Immediate Benefits but My Recommendation Is to Start Late You for A Few Minutes Because I so Unite a I'd Seen in 800 Million Registered Council Source of Their Work in Different Parts of the Body with the Rubblev the minutes I try to do that and then woke the next morning and thought I could been put in a sleeping bag and slimming is truly my giant for about four hours I was a disaster I suggest like that I now travel all the others and I have multiple rules wherever I might be weeding out photos of it and go to because the land partners are survival rate is the big one halfsize eye both so I have the big one at home which is again at and then the #as I will sometimes travel with but are those even putting them into said trunk site I practice something called travel caching recycle that were the your from me to 3 cities that tend to go to 90+ percent time I travel and I have my go to hotel sites have a trunk weeding and cities with a weeks worth of climate appropriate clothing and then a few things adorable roller or the welders need no you your acupressure mat technically is what is called as a bed of nails which is more accurately you are a descriptor and its bases basically are all well mats with cleats on it and all over it indiscriminately by under the blundering the one appears to prodigy at Cirque du Soleil that is amazing from the Ukraine then his sports acrobatics can reduce the have them lay on his things looked like an hour a day for back pain and it was the first device to save me when I taught my lap which is not a good injury and it's that saw the gabby back + extra training at an incident that is another device the spread of nails or the name of your acupressure mat that is catchy that the or even travel with how is it one which trucks are worn with some coconut oil which warranty you have your cooking will multiple exhorting clothing as I can be good are but now the apologist a frontal zone sitting there to guide the sergeants key turns the boxes of some dealers last forever that's all different conversation and also to goodies so it's some CW basically demo reasonable to different cities if you sign exactly anything suicide as a guide needed bug out bag examined runs just ignored other big female book but there are services on plodding in the oldie and that's one that I can absolutely bout for anything might not sound like something would be a sequel of the pros because you think that the gunning of the time I was operating at 100% efficiency we know well that there is not the case but anyway listeners know pretty well that my wife and I have spent the past two years just travelling to all corners of the world. Down family and you might see Tim as a mini retirement but back in action now but but when I took a year off a year are from email and in the Internet I was really unclogged and are a lot that was a necessity because we are in the woods and didn't have Internet I also feel that was right last river getaway with it but I also to your offering this podcast was a time was your bank number one in health in multiple countries and everyone said I was absolutely crazy like what I came back on the map 12 months later I launched a new album of original music with so my friends and Tim Grob and I had a New York Times bestselling book and a starring role on prime-time BBC network TV show and that's how you get your Mojo back is not easy but you mentioned are also in the recent podcast that you had the power of cultivating empty space I think as I described it so could you comment on our little because I castigated that bandwidth open to recover give those ideas the line leapfrog yelp assures that the couple different aspects to this are the first is a lot of type A personalities have trouble unplugging and deluding that phrase deluding a sticker from athletics deluding phase and that is used for enhancing recovering that ultimately becoming better perform beds you could view it as recovery if rest doesn't sit well with you a dollar is just task switching but were well say years that a mini retirements for that reason the many other reasons are absolutely a necessity for me then start your pointer, back problems leaders such advice that BJ Novak gave me some actor writer producer he was on the office and as an many bestselling books is really a polymath and the advice he would have given to his younger self during the office was enjoying because you wish to write something on side silicon end of time and you can get done and the point he made was in Will Smith doesn't do form for two years of people asking is what Smith was doing is irrelevant now. And if you would save if you're talented you can get them to pay attention again if you need to and not to feel that type of time scarcity that you always have to be on and the you mentioned in the cultivation of empty space as a way of life is actually from just weeks can adjust which skin is superfast things) a mine he is considered a chess prodigy although I both he and I don't like the Prodigy part that because he was the basis for inspiration for searching for Bobby Fischer the book and the movie is master just but he's been ill figures learning framework and apply to taxi pushing and as a world champion he is the first lightbulb under my son Garcia who is a privilege without any dispute the best gravel never walk the planet because crab legs of also quickly in his a nine time world champion and even people who have come in second place will tell you the knowledge we are all here and more salaries there is no compare to end a is now on to mastering yet your new art the title of the structure of the summer get into it but how he is able to distinguish himself is in a world of of an ending distraction were in online economies imperative is to distract you the ability to single task to do one thing for to do five hours is a superpower and it's just sitting there in front of you can choose to design your schedule and your life in a way we have that available to you and it is a superpower so she will and insist on creating a lot of slack in this life he wants lots of empty space so that he can connect ideas he can come up with original solutions creative ornaments to different things is doing and that this is compatible with would allow the writer say the bike okay you are right through to reality not try breaking that up into 15 minute segments reading something else for the next 50 minutes and then battering for 15 minutes and then decipher it doesn't work at all these larger uninterrupted blocks of time and I could be our on the weekend if necessary they could also be in for a lot of people in the stains it said the no king in their many will and this is a point put in their calendar in the mind time that doesn't happen work will swell to fill any void in your calendar from type A personalities they will black and time for me on Wednesdays from 9 to 1 PM that is creation which means raining recording anything that is particularly proactive creation and production from me as non-reactive and they will defend then I will defend their just as I would defend any type of conference call business, and is there is incredible power in experimenting with taking these blocks of time for pursuer non-reactive production or brainstorming a creative exercise its that is a huge competitive energy and is just sitting you to set a cabinet with the next put in account physics discipline but there are tools and an diffuse lots more like meditation you build out over time and all of a sudden you feel like you're gaining energy from that time instead of your wife being sucked out of you in your inbox yet exactly I would say also that he component of all of this is when you start a newbie if you when you're attempting to adopt new behaviour make it is easy as possible if it's stressful you not doing it right make it easier if it's stressful at all make easier because the objective is to make it a habit in other words to log at least five sessions so becomes part of your routine bike tango shoes brushing your teeth and if you want to game the system you start off by making very easy so if you want to say something BJ Fogg from Stanford is delighted for the listeners persuasion that you start flossing everybody's fossils be honest so that you understand flossing how many flossing well how could you make it is easy as possible for the first five sessions of first week when Israeli had easy as possible well what is the minimum that may even be considered flossing hammer flossing your front teeth that all you have to do that is the threshold for success so to speak and how was going make it easy what way when we use a water pick would say or the disposable Floss pics that don't require you to act on get your fingers with dental floss just super uncomfortable make it as easy as possible now once you have developed the habit so say you don't work out a lot of new exercise ridge regimen whatsoever you get to generate news resolutions this is reliable flame okay you are under development with this year one hour day five days a week at work started okay 99 a lot of people. That within three weeks because either it can adjust seem completely overwhelming and trolley will be because they de-haven't figured out how to do that scheduling gets properly at all the soul you start with making it as easy as possible so what does that mean that might mean 10 minutes at the gym three times a week that you get in 10 minutes you've won the day checkbox. If you do any more it's just nice but we've already passed and then only the leader stages already habit now account happy to push you to rebuke and (but in the beginning that mistake when you establish there is a difference between establishing a new habit and optimising an existing habit is a wholly different is the good news is you can really get you can stack the deck so that it's more likely that you will and you do that by whenever you feel stressed out by new habit as How Can I Make This Easier Would Is the Was Ridiculously Small Thing I Could Do That Would Qualify for Films like Flossing Exercise Then You Can't Exactly Get Exactly Then Put in Your Garden and Ideally Have Some Type of Social Accountability or Incentive Meaning Punishment Reward the Day One the Easiest for All This Stuff Is Either Accountability Partner Is a Shame You If You Do It Respond a Disease That Is True Peace Overtures Pretty Pretty Definitive People Walk A Lot Harder through Loss Aversion or to Avoid a Negative Incentive Than They Will to Get the Equivalent past Events in Other Words the Punishments Work Really Well Are so Okay You Will Lose Weight You Keep Seeing Your Lose Weight and the Is Derek Severs Would Say in One of Our Mutually Favourite People Is in the Book He Would Save If More Information the Answer Will Be Billionaires with Six Pack Abs More Information Is Not yet Everybody Has Some Idea of Doing Many Different Things They Claim That They Can Accurately and One Thing You Could Do Is Find Your Most Muscles Friend and You Will Lose Weight Are Great and Unable to Do Don't Know Why I Generally One Take Some Really Unflattering Pictures of Yourself or Have Someone Take Photos of You with Your France in Your Tiny Wages Renew a Bike Bad Lighting Loaded after a Budget Reading during the Holidays Take Those Photos and If You Lose Back to Let Just Assume That Your 20% Body Fat You Probably Walking Released without and Is Just That I Get Sick. Most Most Folks Are Okay You Have You Have Two Months Is £20 and If You Don't These Photos Go Directly on the Internet in an Initial My Facebook and Ridicule You to Know and I Guarantee You That That Person Is Figure At Least 20 and Added That Is the Genius of Incentives Humans Are Incentive Driven Machines That Is It Purely. So Study How to Create It As Senna's Tough and There Are the Number of Sites the Doonesbury Waltz of Accountability Coached at Me As One for Creating into a Charity Which Is Kind Similar the End a Journey That the Nonprofit the Relevant Nuke Then Give Money to You Put Money into Oestrone If It Don't, Should Also Referees on the Site Stick FDIC KKR, and That Money Will Go to the Charity It so Much the New Name Will Be on the Public Record That Is Also Itself Progress but Men Is a Silvery Cloth Were the Reality That, but I'm Simply Identical Your Book That Reads Any Useful Statement about the Future Should at First Seem Ridiculous so What Something That Sounds Ridiculous Now but in Your Mind Might Come to Prepare Us for an Uncertain Future Okay Swilling for a Prediction Is Hourly for Are We Looking at You How to Prepare for an Answer Futures Are Two Different Things I Can Accurately Q Fever of Those to Our Culture Is the Second Because It Is More Flexible to Prepare for an Uncertain Future You Have To Get Comfortable with Discomfort in New Do That to Different Ways One Is by Dissecting the Worst-Case Scenario in That Seizing Lectures and Coffee Are Selling and Really Putting Your Fears under Microscope and Is to Say the Achiever Award for Fear Is Stressed so to Say Stressed and Distressed Just Substitute Afraid or Fearful and Fewer Settings Are Looking at the Listeners and Dissecting It Analysing the Way the Second Is through Your Rehearsal and This Is This Is Really Undervalued Both of These Things by Way of Support by the Starbucks Subsonic, This Really Is Et Cetera Few Rehearsal Would Be Practising What You Fierce of Seneca in As Letter 13 of Festivals and Fasting Might Be Small Letters to Kill Use and I Have This Excerpt the Chapter into Stains Just Stoked about Just to Sneak into Writing As 2000 Years Old into Contemporary Rally Habit Will Not Notice It so Easy to Read but He Said Set Aside A Few Days Each Month and Paraphrasing a Sense A Few Days Each Month Where You Will Subsist on the Skaters to Fear the Roughest of Dress Asking Yourself All the While Is This the Condition That I so Feared Okay What Is That Mean Well I Fast for At Least Three Days Consecutive Days Every Month I Will Also Go through Periods of Time At Least Once a Quarter Were I Will Eat Extremely Cheap Food Meaning Rice and Beans All Day Oatmeal Although and Wear the Same Clothing I Always Say a White T-Shirt against an Entire Week and I Might Even Sleep Say Our Duns before the Be like Kevin Kelly Was Done Sports Sleep on the Floor and Ceiling Back Again Kevin Prince Approved the Gupta Mountain River Might Be in and Effectively Subsist on Less Than Five Dollars and a Okay and If You Come Out Of That Experience and Perhaps You Are Even Happier Than You Were before You into This Is Really Weird but It Happens Very Consistently You Can Renew Actually Even Happier Because You Will Have All This Stuff Garbage and Nonsense to Keep Your Mind Occupied Okay so You've Done a Week Is Five Dollars or Less a Day Five Dollars a Week How Much You Have To Make in a Given Year Then for First That Existence to At Least Get You by for a Period of Time Very Very Little Is the Answer and When You Start to the Fang Your Fears That Way by Practising Your Skates and Areas Your Whole World Opens up and You Realise That No Matter How Cruel Forging Might Be in a Matter What Might Come Your Way in a Matter on How Uncertain the Future That You Were Prepared from Most You Can Weather the Storm and I Think Meditation Helps Ethics Reading Services Melts I Think Practising Habits That You Know Can Hold You over during Difficult Times Habits and Routines Are Become Your Lifelines in Your Earlier Life Vests I Think Extremely Critical so When Everything Is Thrown into Doubt When Everything Seems Uncertain There Are Certain Things You Can Control and Having Those As Allies and Friends Depend on I Think Is Is Certainly a Huge Asset Some Prepares You for That and You from Me That Was the Kind of the Whole Point I Have To Periods Man and Everything about Them in the Book to Ability Drivers and Really… Moments and I Want Have Those Hours to Have That Scaffolding in This This Framework Routines and so on That Sole Reason That I Put This Little Notebook Together from Me Myself and I and I Just Turned and Do Then Determined Another Blackstone Area Is a Fantastic Contemporary Producer Working Folks Find You Those Been about the Book and What Next One Will Connect No Idea I Tried Put out Something That Is the Best I Can Possibly Do like to Times in That I Went to See Wood Doors Open Licenses Telegraphs Cultivating Some Empty Space and Tools of Titans Tools Obtains Dark Army Can See Bunch of Several Chapters As Well As the Forms Is Written by Switching. Was Reminded Surreal As a Long-Awaited Raised on Communal Printers While and I Can Be Found Anywhere so It Was on Barnes & Noble Indigo in the Balance Units It Can Be Everywhere so I a Really Critical Check It out and It's a Really Good Gift Book Are and I Had One Friend of Mine Calls Rather Carnivores Brother Who Is Helping the Proofreaders but Usually Any Certain I've Given the Four Hour Greet Some People Wanted Some Business Are Given the Body to Some Friends Who Want to Lose Weight like This Book Gives Everyone Getting up before a Moment Giving It Its Really Covers Helping Device Covers All so I'll Be Broken so throughout Those They Care about and That the If Not a Just Rumour the Matter Struggles Very Renditions Calls Alonso Has Doubts Ago Find This People and Study Them at the Very While I Can Personally Say That I Really Enjoyed Your Book Not Always True but like You Said You Can Pick and Choose the Things That Really Appeal to You Can Be a Safer Everyone so You Guys Are Interested in Being Better at Whatever You're Doing Checkout Tills That I Can Stick out Versus Work This Is My Favourite Book the Done so for I Think It Is the Most Offered Keyboards Is Just across the Board so That You so Much for the Work That You Do and You Are Unsure Data Bank You Serve I Appreciated and Something We Need to Go I Can Go down As Well As Are They so Much Holidays before You Go Don't Forget to Grab Your Listener Discount on a 30 Day That Was Playing in This Plan We Share 30 Days of Mouthwatering Wild Diet New Plans That Are Designed to Help You Drop That with Real Food the Meal Plans Are Purely a Friendly Easy to Make and Literally the Meals That My Wife Alison and I Eat Just about Every Day and Night to Stay Lean Fit and Happy in the Program You Get the Most Effective Method of New Nutrient Timing to Best Stimulate Fat Loss and Muscle Recovery the Truth about How Much Protein You Really Need for Your Body Type XXX Days of Specific Healthy That Burning Meal Plans As It Done for You Nutrition Strategy and Tons More If You Check It out Today Believing It a Listener Discount All You Have To Do Is Type in That Burning Man.com/30 Days That the Number 30 DA YS Was Again@thatburning.com/30 Days or See Their Thinking so Much for Joining Us on This Episode of That Burning Man If You Liked It Don't Forget to Hit the Subscribe Button on ITunes Stitcher Due to the Podcast App or Whatever Else You Might Be Listening to Watching the Show, Second Please Leave Me a Quick Review on ITunes I Always Love Hearing from You and If You Think Someone Else Might like and Benefit from This Free Show Please Take a 2nd to Share It with a Friend or Family Member You Can Get in Touch with Me on Twitter That Burn Men on Facebook by Typing in Able Genes Were Fat Burning Man Drop Me a Line Anytime You Know That I've Recorded over 150 Episodes of Fat Burning Man Winning Four Awards in Independent Media in Hitting Number One More Than 80 Countries Use the Mortgages You Can Download and Listen to Every Single Episode of Free All You Have To Do Is Type in That Burning Man.com Will Give You a Second Man.com You Get All the Show Notes in Video and Audio Versions for All the past Episodes of Fat Burning Better yet Interview Best Email That Burning Man.com Sign up for My Newsletter and I'll Even Send You a Quick Start Guide and Start Burning Fat Breakdown A Few of Our Ridiculously Tasty Recipes As a Special Thanks Deciding What to Get As Good a Fat Burning Man.com Right Now and You Best Email to Get You Free Fat Burning Downloads Straight to Your Inbox and Make Sure That You Never Miss a Show Again This Is Evil James Signing off Thanks so Much for Listening and Have a Great Week Hey Folks This Is Evil James and Thanks so Much for Joining Us on Fat Burning Man We Talk about Real Food and Real Results Which Diet Is Better Value the If You Watched Me Start As a Coach on ABC Television Earlier This Year Another Bacon Has Its Benefits but Today I Have One of the Best-Known Player-based Athletes on the Show to Help Assorted Outdoor Friend and Fellow Podcast Mr Rich Role on the Special Throwback Episode, That We Have A Lot More in Common Than Most People Might Expect but First I Want to Give a Very Special Thanks All of You Fishing to Support This Show over the Years We Come Very Long Way This Humble Little House Your Fab Running Man Now Is Tens of Millions of Downloads Rated Number One Health Podcast in More Than 80 Countries around the World and We Couldn't Do Any of This without You so Just before You Move on to Jobs in the New Year I Wonder Thank You for Believing What We Do If You'd like to Lend Your Support of This Free Show Simply Take a Moment to Think of Someone You Know What's to Be at the Best Was to Perform Better to Be Healthier to Little Bit Longer to Be but Happier and Take a 2nd to Show This Podcast with Them Just Tell Them a Little about This Humble Show with a Silly Tale, Fat Burning Man and Hopefully Help Them Be Better Than They Are 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for $20 discount just head to fat burning man.com/30 days that the number 33 zero DA Y that burning man.com/30 days you get all the tools you need including a Quickstart guide 30 day fat loss manual shopping guide motivation journal into 30 day done for you meal plans that 60 days meals planned out for you we put on of work in this enemy disabled lost a lot of sleep from making some of his products totally awesome so we hope you check them out and support this show normal boring meals and calorie counting wheels you can get all the goods from the wild program that bring.com/30 days right on the show with Rich role we do not have a stick you nutrition plan when you're eating out reference house with alcoholism can teach us about food addiction and how we get to the truth in a world that is filled with propaganda and bickering is going out of rich I posted a release over the year with Rich role at the ripe age of 40 which rejected the norms of a middle-aged sedentary lifestyle became one of men's fitness magazines top 25 businessmen or making a name for himself and also make competitions the kicker that all this while maintaining the lifestyle of belladonna it thanks chorus are a number trying to get on for a while and really glad that that you hear it's super funny monorail with the podcast charts for the the top 10 of those like you and me in Julian Michael's chicken around their site somewhere which sits not we should join forces that we can finally dethrone idea of it gives Adyar more of consumption, able. There are, podcast you to manage spike and I love this because so many of us know each other and this is really cool because it's like, competition is what I heard it called you are mean and I think that the pines you computer each other I love the idea of going on each other shows, my shower must help each other build our audience because the truth of the matter is now wearing a huge healthcare crisis a lot of people then you help more people like yourself out there are electronic healthy message 21.com also that just here's what you 88 officiates in especially interesting because there is really hard-core tell your folks listen to the show have only a couple of "really excited everyone my background is that I was vegetarian and Andy on offer years and you had a huge change when you decide to basically make that switch from being sedentary to being one of the 25 businessmen so can you just described another latte boarding you sure but I'd love free just to those of us who are quite the if you go through you made that most ridiculous switch from being sedentary superfit yes funny thanks 1 million working back looks like it happened really quickly so I can point out that the reality needs its ignorance of a couple years and an artist, unfold organically but really what happened was I had then I'd? Artist Stafford back in the late 1980s I must 47 asked what I might EVA is around the back you know when I was older than I was and that I was so young of my athletic career's was career that I still I never actually realise my potential i