Episode 10 - Training as a Dad: Chaos, Coffee, and Carrying Stuff

Before we start, Seth, you were supposed to be pushing a stroller. You're sitting in a car. What what's going on? I had to cover for a coach. I had to cover for a coach last minute. So my entire day got flipped on his head. No, there that's a that's a real answer. We're saying how, you know, with the strollers at some point, pushing a stroller becomes the office. And so how many times have you been on board? And so how many times have you been on business calls while pushing the stroller? Oh, uh, frequently. And what I actually actually like doing it because I throw on a rock pretty much every time. And I just like, I get an hour of pushing a stroller at a time. So I literally rock like four hours a week now. It's kind of awesome. All right. Well, you are unknowingly ruined the next segment. But it's okay. We'll just we'll pop in it. We'll pop in there anyway. I was I've telling West before you got on that actually the kids are on the park one time. And I was on a pretty important business call. Like we were like closing this partnership deals is a big one. And she often she's screaming 18 months old just done by a beat. She was picking flowers. Pickin flowers. There's a bee on the flower. And I was like, I don't know if she's allergic. She's 18 months old. Like I got to go. That is brutal. Yeah, but they were super understanding. I was like, Hey, look, here's what happened. They're like, Oh, dude, no worries. I'm like, we'll talk tomorrow. And it was it all worked out, you know, it's still in the moment that feeling is terrible. Oh, 100%. I'm like, I got to take this kid home. Guess what I said this thing. See if she's going to go into like if I need to get the penner or something. I don't know what's going on. Right. That's so are you pretty good to do a have you ever fit baby dad edition? Okay. All right. So the first one is have you ever worn a weighted vest or ruck sack all pitched in the stroller? Yeah, pretty much almost every day now. Yes. Awesome. What said pretty much every time I would. And sometimes I'll tell you I would just put it sometimes in the bottom. So my wife was doing weighted pushes. I'm knowing. Have you ever pushed the stroller around the neighborhood without a shirt on multiple times? Yep. And without a shirt on and a rock on. So like major hard on move right there. Like just I'm bracing the rash. I'm going to get on my shoulders from the back. Sometimes the ruck I'll get like a lower back rash, you know. You're right. You're right. But definitely I have. Yes. I'm afraid that the scars going from it is going to the the the the scabs going to mess up my tramp stamp too. That's a that's a real problem. That's big. It's a concern. All right. Now have you ever done pull ups with the baby in a backpack or chest carrier? No. I've watched my wife do it, but I've never done it. I think it's going to be a good opportunity to get on the show. I think it's going to be a good opportunity to get on the show. Oh, Wes. Yes, of course. There we are. And then West, does that want to is that a workout or just for show? Both. Correct answer set. You have not. So you failed a beer wife. Does she do that as part of the workout or just for show? It's not for show because you probably didn't film it, but she just probably want to see if she could do it. So, all right. Now, because no, no, no, no, no, it happened. Have you ever used the baby still in the car seat like a kettlebell and hit a few Russian swings? Wow. I feel like I'm such an amateur dad. No, I have not. How old is this baby? She just turned one year. That's long enough to know these things. I know. I know. What about you, Wes? Yeah, of course. In multiple Turkish get ups as well. And also, and stuff. So I never did the Turkish, never did the Turkish get up. I just get this apparenting tip actually and although she's one now, so maybe out of the carrier car seat pretty soon. But that was my trick instead of putting her in the car and driving around and she's crying. I'd pop her in the car seat. If like, it's like the rocker, you know, and I was kind of do some Russian swings every time it kept her quiet. And I got so many wide leg Russian swings in over that first year. I like that. I never made it to, well, here, well, never made the kettlebell snatches though. Never did it never did never did snatches of the car seat. All right. So what about this one? Have you ever done baby wallballs? I definitely, I missed the target, but I've definitely thrown the baby in the air and done a squat with her. Yes, I have done that, but, but no, no reps. No, all no reps. You have the target. I mean, after they have net control, obviously, we're not savages, right? Yeah, yeah, yeah, for the most part. Wes? No, no, no, throw them in the pool a couple of times, but no wallballs with my kids. Oh, dude, in the pool, I let them rip. It's like I threw shop puttin high school. Dude, I get into these kids and then they get older and then jump off your shoulders. But when you can still get them in your palm, oh, dude, June right now I can put her. Oh, just launch her. She weighs like 30 pounds. It's my favorite thing. It's so fun. Yeah. In the air, they're doing the backwards. Uh, uh, now, you know, not hitting the wall, but just in the air. You go for max height on those or you just want to give them a little, give them a little wee. There's a, there's like a sweet spot where, um, she's excited by it, not terrified by it. So I just tried, and it's like that's the target for me is get the uncontrollable laughter and not the, uh, terrified screams. So whatever that is. Yeah, I do those until I then eventually I can't help it. Michael, let's just see what we got. Let's see if we can push the limits in the way. Push the, push the limits. Uh, yeah. All right. There we go. So, um, we're good. Now that we understand that, uh, babies are elite workout partners, basically a rotating substitute for a sandbag, med ball and occasionally cuddle bell. Let's talk about training as a dad. So welcome. Are you ready to do that one? Oh, here we, yeah. Welcome to not in my box with me today. Two guys with experience in the dad life where sleep is optional and training is negotiated. So first up, we have Seth page head programmer for jumpship training gym owner, professional skeptic and new father, which means recovery is at a, is more of a theoretical concept. Uh, if you see him pushing the stroller during this call, which is not, but that's not disrespect either that's just life. And also Westpite CrossFit Redshirt affiliate owner coach of coaches father of two and now a brand new puppy. If he looks distracted, just know he's probably. There's probably something being chewed on or some furniture being chewed on off camera. So, oh, sleep in right now. You did show me a book though. Got into a book. I said early reader. He loves the, yeah, again, right on the edges there. All right. Daniel here from caffeine kilos, Jim owner coffee dealer father to and still a baby holder because there's a one year old that lives next door. Plus babies hang out at every cross the gym I've been to. There's always about to be born one that was just born or one that's coming soon. Yeah, the across it of fertile people. Yes, definitely. That is definitely in my last class. He's like literally about to pop and she won't listen to me when I'm like, hey, let's go to dumbbells for the clean. She's like, shut up. I'm like, okay, cool. Barbell says great. Uh, every time. We get like the, they put it's like seven months pregnant. They've got some more mask and they're uncomfortable, but they, they don't feel like they're about to pop yet and like they accidentally PR their squat. And I'm like, don't do that. Don't do that. Like what? Well, I mean, if you think of like the, uh, some of the irony and like weightlifters, they have a stomach as big as a pregnant woman that they move that barbell around and they use that mask to go up where when they drive. So I mean, is it that much different? I don't know. Dude, there's a, is the story is a true story. I want to say Cuban might have been Brazilian might be a completely different country. I don't know, but there was a woman and she was a super heavyweight and weightlifting. And she, her water broke on the platform at like national championships or like Pan Am's or something. She didn't know she was pregnant. She was like nine months pregnant. Yeah, like, yeah, it nuts. And then I mean, there's a whole list of we could do an entire show on the like implications of that going on. Um, you know, like is it was she a menorick because she was so overweight or because her training volume, but her training volume is high, but there wasn't a low body fat. Sit you with. Anyway, a lot to that story. That's true story. You should look it up. Uh, if you ever wanted good time. How long did this? I mean, since caffeine kilos, I mean, it's in the last 10 years. I wonder what that kid's like now probably strong. Yeah, yeah. That was literally born on the platform. Yeah, seriously. Not born for this. I hope that guy goes, that kid goes to Olympics and does weightlifting is like, no, I was born on the platform. Yeah, yeah, born for it. Okay. Uh, before no one listens to your training advice, we need to establish how compromised you actually are. So just a quick get to know you. Dad brain addition. Uh, when is the last time you slept eight hours straight? Was that before or after becoming a parent? Wes. Uh, after I've had a few good ones in there, you know, everyone's in a while now the kids are a little older. So for sure. Yeah. Seth. One's last time after. I've had plenty of them. Yeah. Oh, nice. Uh, yeah, for sure, for sure. I mean, my kids are like eight years old. My youngest. So I got I'm pretty in the clear there. Um, true or false? Uh, you've hurried out the door to go train fully aware of the baby was awake and pretended not to hear it. No, false. I just bring her with me. So false. No, I haven't had that situation yet. I'm sure I will though, but I have not yet. Yeah, my wife doesn't listen to the song, be honest and say, yeah, absolutely. I'm like, oh, I hear something. I'm going to go now. I'm here. All right. Uh, you ever sneak a rip off the kids applesauce packet? Well, before fuel for fire was a thing, I remember going into the baby food aisle and getting applesauce and stuff at like competitions and everything. Yeah. But that was actually before I had kids. You're not getting into, uh, you're not like getting into Joey's backpack and, and stealing applesauce. I mean, they are always coming to the gym and taking all the fuel for fires. I'm always like, hey, stop. You know, the dang fit aids and fuel for fires. Oh, dude, what about you, Seth? Uh, she pretty much eats what I eat. So she's taking all my food. We share pretty much all our meals. So yeah, I mean, whatever she's eating, I'm eating. So I haven't had to steal anything specific to her. Yeah, I feel like you guys are afraid someone's listening. All right. I mean, I don't feed, I don't feed a bunch of like baby bullshit to the, the sooner she could eat solid food, she's eating my meals. Just cut up small. So yeah, we're pretty much, we're pretty much to the same thing. But there's like applesauce packets and stuff like that, you know, floating around. Yeah, that's true. Yeah. I've tried, actually, okay, here we go. I've tried everything she's had if there's been a packet, but yeah, I haven't, uh, I haven't been stealing it for my own gains or anything. It's like those baby numb numbs. I'm like, why do you love these things, man? Tastes like cardboard. It's like, uh, it tastes like a communion wafer. There's into a man. Oh, yeah. Love the body of Christ. Take that thing. They're like, yeah. Have you or would you? Yeah, let's put a little bit of that breast milk in your coffee. Wes. No. Seth. I would, but I haven't that stuff's like sacred gold. And my wife does not fuck around when it comes to what every drop of that goes. So I have never crossed her on that. So I would, but I have not. That's exactly the same situation here. My wife, she's a nurse and she was working nights. And so like she was making sure to pump. And like, yeah, I was like liquid gold because, and then I was different, you know, to frosting and feeding to the kid and stuff. And so like, dude, if I got busted on this, that would be it. That'd be the, yeah, that's, that's absolutely. Yeah. Yeah. Yeah. I don't play around when it comes to the breast milk. Now, our old neighbor ran out of freezer room with pop and some in our garage freezer. Every now and then I was like, I was a whole lot in there. But I was like, I think drinking not my wife's putting someone meant that might be over the line. That's probably too far. If you're stealing it is, but I think that people are on like Facebook marketplace looking for over producers like this bodybuilders and shit that go for that stuff. I also like a wet nurse is something that's been around since beginning of time. You know, you got kids, you know, drinking other people's breast milks. Maybe not that not that big of a deal. Totally. Get one last thing. They pick it's peak performance fuel. You know what I mean? And so maybe, you know, maybe in the name of recovery, that's something we should all again do a little more. Now that we understand everyone's moral flexibility about nutritional standards, let's, let's talk training here. So here is the lie that everyone believes that becoming a dad automatically means one of two outcomes, either he stopped training completely, where you become the guy whose entire personality is someone's got to carry the boats. Neither of those is useful because becoming a dad doesn't ruin your training. It removes the fake variables. Sleep's limited times tight stresses higher recovery is unpredictable, which means that everything that didn't really matter before gets exposed real fast. So the question isn't, how do you train like you used to is this. What actually matters when training has to survive real life? What's essential? What's optional? And what's just ego dressed up as discipline? Because there's a difference between adapting your training and quietly quitting while still paying your a gym membership. Right. So let's start with the big picture here. If I can page or stuck together. All right, start the real picture here. Everyone says things change and come to dad. Fine, but what actually has to change is a volume intensity exercise selection or is it just the ego set. What do you think? I think it really does come down to what you kind of said as you were briefing this is the little details the, the nuances, the wasted time, the extra mobility sessions like those things take it back. See, you don't get the luxury of an extra 30 minutes sitting around the gym. So a lot of mornings if I'm, I have like 5 a.m. clients three or four days a week like one on one client. So I'm in there at four or 15 if I get in there. So I might have 30 good minutes to myself to get as much in as I can. Some days I'm just going to do some strength work. All I can wrap my head around is some very basic strength work and like I'm totally happy with that other times. You know, if I'm going to do a mat con let's say it's a five round workout. I'm not doing much of a warm up. I think going through the range of motion of each, each movement once or twice to make sure there's nothing that's going to surprise me. And then the first round of that five is a slow warm up and then I'm into it with intensity for the next four rounds to the best of my ability for that day based on how I feel. I'm just more efficient with the time I have. It's not optimal, but it's certainly not I'm not, you know, mailing it in like I'm going to go for it. I'm just going to use my time more efficiently. And I think you just have to accept that that's where you're at at this point and be satisfied with the work you can get in and actually be. I mean, it sounds a little corny but a little proud of yourself when you're you really just want a moment to yourself to sit there and almost feel sorry for how tired you are. But instead. And you did a little exercise and I think that's a big win. That whole first round is the warm up like that's that's that's something that's like that's not my life. Yeah, dude, that's the line doesn't stretch right. All right, Wes, what do you think, you know, is it the volume intensity exercise selection like what what actually has to change, you know, when you have, you know, especially younger kids and and you're fighting that battle. I know for myself, it was just my mindset that like it had to be this perfect training day type and or else it was not worth it, you know, and it was like all or nothing. And instead it's like, hey, I got 10 minutes between calls like Seth was saying I'm doing, you know, 100 burpees for time or or amrap of 10 minutes of burpees or something like that. And it's just for me, it was like. And that was an excuse that I was making that like, oh, I don't have the time to train because I can't do these three things versus like I got 10 minutes. Let's see how many burpees I can get done and let's see what I can do. So for me, it was a mindset shift that like whatever I was wanting to feel was on the other side of doing something now and whatever I could do now. Let's get it done because on the other side of that, I was going to feel better. Right. And so I'd have that mindset shift in order to just like do what I needed to do that day to feel better, not like, oh, I have to have this perfect training day. And I think I think West and I are obviously have very different backgrounds in terms of athletics. Like I've always pretty much been a one and done or maybe a second little piece like I'm not training to compete where West is a past games athlete. So like our level of training, I think have different standards, but I don't think that matters either. I think both of us have our goals and priorities and we just find our own ways to get them in with similar struggles. So I think I think these kind of answers really do apply to everybody, whether you're an affiliate member or garage gym type of guy, or you are really long term trying to train to compete. I think you can get a lot from both those things. Yeah. So when I when we had our first child, I was still competing and weightlifting and I was following the Cal strength is nine sessions a week. And you know, that is just not practical really for most people with the job, but I was making a work. Well, since I cut down to the five, five times a week program, because they had like a couple of tears in there. And I cut down to five sessions a week and started hitting PRs again. Yeah. And it's like, I thought this is an interesting revelation for me because I thought I was like an age thing. I was like, Oh, yeah, that makes sense because I was, you know, whatever I was 30. And so probably not recovering the same and stuff was probably a combination right. It's like not only was I getting a little bit older, but also having kids and probably not sleeping as much and just all the other responsibilities and headspace for that takes up as far as time constraints and different things. Um, probably is a big impact. Yeah, the whole idea of just just getting it done is is a big is a big thing. I think if everything has me, if everything has to be perfect, then it's it's not going to happen and realizing that anything's better than nothing. And if you just kind of set up a bar, do some quick joint mobility stuff set up a bar in the first round is the warm up, then that's all good. I think it's also really important to like have a library of things that you can do without equipment, right? And like, yeah, little kind of like roll a decks of like, Hey, if I don't have equipment, here's a few workouts I know I can do like one burpee on the first minute, two on the second, three on the third or to bottom, to bottom, to bottom stuff like that, just being like, okay, I know if I'm kind of sore with my legs, maybe I can do this or if I'm sore with my body, maybe I could do this. So yeah. And that perfectly is perfectly into, you know, where training actually happens now, right? It's a lot of times it's not perfect sessions. It's not ideal conditions. You know, it's the margins, it's hotel rooms, garages, driveways, living rooms or one loud noise might ruin your day, right? So, you know, what counts now, right? Is 15 minutes or 10 minutes enough to matter is one lift enough to matter? You know, how much progress is just not stopping? Well, I mean, if you just look at the methodology of CrossFit, it was always workouts should be shortened intense, right? And I really have lived by that methodology forever. So even though we make our classes an hour because coaching is such an important part of progression, at a certain point, I don't need to be coached on the basics. I can do it home today and maybe somebody can pick something up for me later on and improve my push press or whatever. But I can at least move well enough that I can apply intensity in a very short window time and get something in. And I do think that when you look back at the things that aren't going well that are a bit out of your control, like you talked about earlier, lack of sleep, maybe even your nutrition, you don't have time to prep your food the way he used to. You just kind of eat in what you can when you can. You don't have as much time to decompress. You're dealing with the stress of the baby or maybe even your wife's more stressed out so you're picking up more slack for her. Those things all impact the way you're going to recover from training. So you really don't want that extra dose anyway. A lot of times you just want that minimum effective dose. Try your best to recover from life. The training being a small part of that at that point. And then you'll still make progress. I mean, there is you absolutely will make progress. If you put your effort 20 to 40 minutes in to one piece a day, you can absolutely continue to get fitter. So I think people who are used to the multiple pieces. Like you said, the mindset shift west, like just remember, you can still make progress progress may change for this moment in your life, but it doesn't mean that you're going backwards in any way, shape or form. Yeah, west anything to add on that as far as the role of training in your life and how that may change with other responsibilities such as children business ownership puppies. I think I've, if I just look at this weeks of training, like I spend more time in those weird environments training than I do in a perfect environment in a room. The gym where I get to push intensity like I get to do that very rarely actually. And so when I get to do I'm really excited. But like for this week, for example, like on Monday, I did a hundred burpees for time in my living room. I had the time for on Tuesday, I worked out in my garage while my dog was sitting there and and how did you use my kids gymnastics bar as like a getover. It's because I didn't have a box to jump over and, you know, and then yesterday I got to work out with the class. And it was like the best thing ever. But it was because we had an intern that was interning. And so, yeah, I think it's more about just keeping going no matter what your environment is. And actually, I think that that really builds mental toughness to if you do get through those sessions in those on, you know, imperfect environments like afterwards, you're like, yeah, I did it. Like I did it without a perfect environment. Like I can do that again, you know. I feel like I was a way more accomplished when I just get like a piece in in a day that I thought was a complete waste. I feel so much more satisfied when I just did something on my damn. How did I check that box today? That's awesome. Yeah. Yeah, I remember time to out in the garage, you know, you know, still lifting. And so it's quite pretty loud, you know, the weights dropping on and I platform my garage. But it's like, put the baby in the bouncer or whatever. But then that's pretty loud in their side of like open the garage door, put the bouncer on like the edge of the garage right by the open door. So it's loud and like, and then you're like, you do a lift and like, check on the baby and do, you know, it's like this whole this whole thing. I also vividly remember the first, you know, Disneyland trip with the kids and saying in this hotel room. And like, I was on this streak of lunges, right? I was doing like 400 meters walking lunges every day. And I was like, why don't I lose my streak just because I'm in Disneyland and like, whatever. And so like, while the kids are sleeping, I'd get up in the morning and I'd go in the hallway or like during or sometimes during bath time, like, end of the day. I've just been walking how many miles all over Disneyland all day in this whole deal and eating, you know, God knows what and the whole deal. And then it's like the kids are in the bath and I'm like, this is it. I got 10 minutes like my wife's got the kids in the bathroom. So she's kind of watching them and getting some like decompression. It's like in the hallway of the hotel room. Just like walking lunch is something down. But like, you know what? I was really glad when it was over. I was like, you know what? I did it. It was fine. Yeah, a few conversations, you know, during that experience. I got a lot of people like, the heck? Yeah, they're like, oh man, I should be doing that. And I'm like, yeah, I probably shouldn't. I probably. That's Sunday. That's exactly. All right. So, you know, I think when you know, basically the main thing, kind of talk about there is that, you know, simply staying in the game is the point of it, right? And Wes had a little Instagram thing the other day about, you know, the idea of CrossFit and really just training in general is to make the other parts of your life better. Right. And so I think less focus on the workout to being the main thing and more of a focus on the workout being what allows you to for the main thing, the other stuff to be the main things, right? So, you know, strip that down. If someone can train two to three days a week, what has to be in there? Like what is nonnegotiable? And what can disappear without consequences? Like someone says this it. I got three days a week, 30 minutes a day. Like Wes, what would you tell that person to do for those 30 minutes, three times a week? Oh my gosh, that totally depends on the person, but. Nope, everybody's the same. Got it copy that. Before range of motion, at least one of those days, like your body needs to compress all the way and needs to go all the way back up, like close all your joints and open all your joints for multiple reps, like more than 30, ideally 50, 100 would be really awesome, right? Hunter thrusters for time. Got it. And then you can make a body weight, right? Or you're just like pressing the joints and opening and closing stuff or lightweight. And then I would say at least another day pick up something heavy, you know, and make your like all your core muscles really deep core muscles work and wake your central nervous system fire, whatever that is. And then I would say have fun with your body on another day. So like use that to like go skate or to go mountain bike or to go. And then you can go back up game of basketball at the park or something like that and use those two days to actually express it in some way, you know, and get sweaty doing it. Yeah, Seth's been having fun with his body and getting sweaty doing it since he was 13. So what do you, what's what do you think? What's that? You know, what's non-negotiable? You got three days, 30 minutes a day. What would you, what would you encourage that person to do? I don't like Wes's answer, but I'll give you where my brain went when you first asked that question. So like from like a coach programming perspective, it would be like looking at kind of that old school like CrossFit template where we have like almost like a heavy day built in with something that is kind of a complete range of motion, maybe to squat clean or something like that. Yeah, both the pull in the squat and I'm just spitballing here. Then you have a day that's more like simple longer, maybe even some rowing intervals with some pushups, just basic simple like longer cardiovascular work. And then you have a day that kind of falls in the middle of that. It's a little more high intensity that maybe mixes in some skills, maybe some kind of classic triplet. And so like Wes's example is more practical and makes the most sense. Mine is like, oh, if I had to program for somebody who only had 40 minutes, three times a week, this is how I would build my template. And this is and then I would shift things around with that sort of mindset. So that's kind of where my brain went first. Yeah, I think you guys both great advice, great tips. Just think about it now to talk about that. That's kind of, you know, I think, you know, one heavy day, like pick up something heavy or you know, do a heavy squat heavy dial. It doesn't really matter. Just like pick a lift where you can move quite a bit away, move it far, you know, relatively far, whatever. Right. So yeah, it's the squat. You know, squat, you know, whatever, you know, it's fun is like find what your two rat max thruster is whatever, right? Like just like something that something doesn't really get that heavy, you know, so it's like not really that intimidating. Yeah, I like some two wraps. Yeah. Yeah. So you know, something heavy one day than another day, you know, something like a like a rock walk or something, maybe a little lower intensity, but longer duration, like heart rate elevated for longer, and then a third day, something a little more, you know, high intensity met con gymnastics type stuff. Similar was, you know, again, you look at the crop classic crossfit three day template, like a, you know, you want to make sure you have gymnastics, you know, and just kind of like go through the different different things you're looking for there. Gymnastics day is strength day and a met con there, whatever you want to say, right. So I think that's this pretty reasonable. But I like the idea of like get outside and play basketball or go on a rock walk or do something like that one of those days. If you don't, if you're not doing something like that, getting outside or something that feels more like a hobby than it does training, then, you know, you might end up getting burnt out already. Or maybe those things are already a part of your life and you're not thinking about them like they're training when they actually are, right. That dude is for for rock walk, stroller pushes a week, like that's working out, man. Yeah, for yeah. So this is, you know, kind of when I was a little bit, but our dads better off chasing strength conditioning or just durability. Or just there what durability. The ability to do what? Oh, durability. Durability. Durability to knock it hurt. I got it. Durability. So what can you repeat that one more time? So if you got if someone really just like feels like they don't know what to do or they feel like they can. They want some sort of a goal, right? Or again, it's kind of guidance in what they can do in limited time. Are they better off chasing strength conditioning or just like overall durability? I think it's a loaded question to me because I feel like durability is the trait that you would gain from having basic strength and conditioning. Do you have a better definition for durability in terms of like like what? We'll change that to mobility. Oh, okay. Okay. So what do you think about mobility? For I mean, what I see in terms of, you know, you look at the oldest people in the world that live the longest. They usually have the best mobility. Actually, if you look at them, they usually can squat down and sit up pretty good and they can move around on their own, but they're. Yeah. You know, actually usually not like super strong people. If we actually look at the really strong people that kind of die a lot younger. They're working their kidneys and their organs a little bit more. So that's a tough question, but I would go I'm going to go with mobility. I'm going to go with mobility. I'm going to cheat because I'm going to say strength because I think that's the hardest to build over time. I think you can get some conditioning back if you prioritize that later a little more quickly than it. Then you can build tissue and strengthen build your CNS ability to kind of be there for you when you need it. But if you're doing strength well, mobility should come with it. So that's kind of my like cheating answer. So full range of motion strength work would be my if you could only do one thing. That's what you should do. Yeah, it's tough. I list. There's this podcast episode. Somebody sent me that just pissed me off the entire time and I couldn't stop listening because I was like waiting from the say something good. And everything they came out with just further irritated me. But it was it was these so called experts, you know, which whatever people could say that about us to I guess. Anyway, who in the longevity field and something they're talking about is, you know, like whatever backsquast and people shouldn't do them or whatever for this reason or that reason. And or like, oh, let's talk about nutrition and like the guy that was the nutrition expert starts talking about like, oh, great snack like pretzels and I'm like, oh, dude, like what are what are we doing. But the one thing about that that maybe think of that in this in this instance, the talking to the squat as someone is saying like, well, you don't actually need to be able to squat over body weight like if you can squat over body weight, what's the point like type thing. And he like really meant this and it blew my mind because like, where's the room. Where's the margin. Right. If if like you can your body, if you just do an air squat, you just squat just your body weight button with no external load, like sure that's fine. Like, oh, for all like that's all you need to get off the toilet, you know, like body weight, not like. Like, more. Good. Oh, yeah, it was like, that's fine. Yeah, that's enough. 100% yeah, if you can backspot your body weight, I don't think you really need more than that specifically, right? For like to be healthy longevity wise. But they meant like just your own body like stand like if you can, if you can use the squat with that just your own body weight, like, why do you need more that's all you need to get off the toilet and all this other step. And I was just thinking like, that is the worst of painting I've ever heard, like, there's no room for margin. What happens when you get sick, like all of a sudden you have the flu and then you're just on, then well, maybe you're on the toilet all day anyway, but you know, you get the point like you're dehydrated one morning and like all of a sudden, like now you're just like, you can't stand up. Like, as the worst take I've ever heard, or that's just say I think that there is something to be said for strength more than just mobility, what's his example of, you know, people who are live a long time or mobile, that's absolutely true. I think, you know, the better joints are in the more you're able to move yourself around is going to be good for you long term, obviously. But I think it's important to have a little margin, right. And I think they threw leaning into sets answer a little more leaning into some strength, done certain ways you can get some conditioning, you know, if you've ever done a, you know, 20 rat back squat, that's definitely some conditioning taking place in there. And then as well as, you know, mobility, if you're getting through doing it properly and that type of stuff. But yeah, it's it's it's a load of question, you know, you want it all right, you know, you want it all. So I guess that's the thing. What do you do to get it all and like, I mean, CrossFit. Yeah, I was just going to say us three homers, cross fits the answer. Like, that's actually it's pretty clear. Like, that's what you do. Like, they're not just for us three homers, but for the 15 people we had in my Parkinson's and stroke class today that we're doing CrossFit just like everybody else like they did the exact same workout as everybody else today. It was pretty awesome. I got a lady that I'm training with she actually the home gym I give her workouts. I meet with her once a month and she has workouts to home three days a week. But she's in her 60s. She weighs over three and a pound. She has a bum knee that she's trying to like lose some weight so she can do the things in life she wants to do. And it's like, yeah, do you think you're like three pretty basic CrossFit workouts a week, one that's less than eight or nine minutes, one that's between there in 15 minutes and one that's 15 to 25 minutes. And it's around the different days each week. And it's all it's all pretty. There's, you know what I mean, you go through the movement patterns and it's like she is loving it and getting results and her knee feels better and all that stuff. And it's like not super complicated. It's not max out your lips, but it's also not, you know, just go walk for an hour like it's it's it's basic CrossFit man. Sounds like it's confidence building for. Yeah, I mean, I think so. I think that's definitely the case. Yeah, that's what that's really the answer. Comple that's really. Danny, because I am such a busy dad, I have about two minutes till I have to hit a full arm sprint out of here. So just giving your heads up. Oh, flip to the coaching side. How many dads disappear because they feel like they're falling behind. And you think that how many gyms are so messaging fitness like everyone has unlimited recovery time. I know that our gym definitely has a shift, you know, like we looked at our median age, you know, 10 years ago, it was 25 and now it's like 40. So I know that our, our, we have shifted our perspective for sure on that, you know, and making sure that we're recovering and we're doing all the little things and that kind of stuff. So yeah. Seth, Seth, I'll go to you on this one. Where does supportive turn into soft. I think that's independent on the person. I think I think this is a, this is totally skipping out on this answer. But like as an affiliate owner, you have to kind of know your people and some people need a little more support. And you need to know what drives them and motivates them. And with others, sometimes they need the hard truth about things. And you need to be more direct and firm with them and not be soft. So I definitely think there's a line there. How I would answer that I don't freaking know because I've just dealt with so many different people, so many different personalities and so many things that motivate people in different ways. So that's a tough one for me to sum up for you. Wes, you got any input on that? I just don't want to enable. I'm just not going to be an enabler. So sometimes people need to get have the hard truth, even when it's not a fun conversation. But other than that, I'm happy to be nice and yeah. Seth, I'm going to pick back on what you're saying real quick is something I've said on this show before in previous episodes is the old stoic idea that no virtue is a virtue by itself. And so what is it? honesty without compassion is actually cruelty. But compassion without honesty is manipulation. Right. And so you got to toe that line of you got to tell them what's what you can't just gloss over it. But at the same time, don't be a dick about it. Right. Like here's the truth, but also with the understanding that like sometimes like people are more sensitive about certain things and you don't need to be mean. You don't have to be mean just to tell the truth, right? Like that's not there's aren't necessarily you don't have to be cold to tell the truth. And if you're too mean and cold and you shut them down, then you just you've just it's not even that it's your loss of a client, but you've probably closed them off from listening to other people and you may have just shut the door on them. So that's you have to toe that line too. All right, here we go, lightning round. Right. Wrap this thing up. Quick hits. A lot of times old man's strength, say dad strength, old man's strength. Is that a real thing? Seth? No, I haven't experienced a ton of extra old man's strength yet. I'm hoping it comes maybe maybe five a second kid. I'll get a burst of it, but I don't know. Yes, I think it comes after the teenage years when he really has to deal with boys. Oh, maybe that's what I'm waiting on. Keep those grippers strong. I'm an I've seen some old guys, the really strong grips for some reason. I just feel like the older you say hang on to things like your opinions. All right. I'm going to say mid workout interruption, a crying baby or a text from mom when she's with the baby. Seth. No, neither. I'm going to say in oblivious person who walks into gym and can't wait 10 seconds to get your attention. It has to disrupt your workout. I think that's the. And I get it. You're a business owner. You got to do it. But that that one gets me more than than an upset wife or kid. Well, the kid sucks because you're like dang it. You know, I thought you were asleep for a while. I thought I had my time. Yeah, and the plus the the the text or call from mom, which is with the baby. You just feel like on my phone. It was over there on silent. I didn't know. You know what I mean? You got now with the kid. Before the crying baby. Yeah. Yeah. More dangerous training exhausted or not training at all. Not training at all. Not training at all. Yeah, there is one movement that survives. At all times. One movement that will always be there. The premiere in general. In general, like, hey, what's one thing that everyone should just keep doing no matter what running the burpee. Well, there we go. I would you a little running burpee workout. Yeah, I think either air squad or burpee. I mean, I think running's there. I think it's a basic human skill. But, you know, you got a real small room. Okay. Yeah. We'll skip that one. All right. Training during nap time worth the risk. Yes or no? Yes. Yeah. Yep. I agree. The whole hundred burpees for time for time parts rough. But that's on vacation lot. Me and one of it's like fun staying somewhere. There's one other person. I'm like, all right. First thing that I go to work out in the morning. I said, yeah, me and you out on the out on the balcony. We're doing a hundred burpees. You know, you're like, hey, you don't sink row and you face each other and every 10 reps. You switch places. It feels like a whole new workout. That's kind of fun. All right. And that's a wrap. Big thanks to Seth page and Westpile for proving that becoming a dad doesn't make you soft. It just removes your excuses. Go check out jump ship training. If you want programming that actually survives real life and follow West. You want coaching advice and reminders that chaos is sometimes normal. Make sure you buy some coffee from caffeine and kilos. And if you've ever trained tired under recovered slightly annoyed and still convinced yourself is worth it. Congratulations are one of us. Send this to the dad is still pretending he'll get back to normal soon. And we'll see you next week. Thanks guys. Yeah, sorry about all that. I mean technology happens. Whatever. Appreciate be on the making on. Yeah. Yeah. Glad I could do it. As always, thank you. Good seeing you too. See you guys. I guess. Yeah, happy new year.