what does it mean to live life to the fullest train to your potential and perform at your best. Leave nothing on the table. That's a non negotiable is that I strive to be better every day because if I'm not on top of my game, how is anybody else gonna follow me down the road? Keep demanding more of yourself to live up to that potential and to stay hungry? Is progress? You know, when I look at the word training, I think of steps, baby steps to get somewhere that you want to be and that is basically your life journey. It's a mindset in itself, man, it's like, it's not just about I know that for you, a lot of that's about the physical, but we're constantly in training, whether it's growing our skill sets, whether it's growing up physical bodies, whether it's growing our relationships, whatever and all of that is a training ground. And that kind of goes back to the mindset that we just talked about. You underestimate yourself and you don't even start, but then once you start, you often surpass what you thought you could do perform at your best mate. That's that's sort of what life is all about. You don't have the knowledge and have the fitness, the healthy ambition and drive that no matter what comes along.
When that next phone call comes, I can just say yes, I don't have to worry, just go and do it. The first thing you need to do is be aware of where you are right now. And sometimes that means, as you said, getting some criticism from some of your someone that you actually care about whose opinion, you know, you can trust who is going to be honest with you and you know, this is again like your environment is a big part of who you are and how you perceive the world man, because you don't want people that are going to just be fucking yes men and be like, oh no, you're awesome the way you are. But like I messaged my mates, I'm like, tell me the fucking truth about this podcast. Tell me about this. Like tell me the things that I need to work on, that you don't like tell me things that you do. Like tell me things you don't like, so I can continue improving, right? Like it's that it's feedback man. But I specifically used that phrase and when I was doing the book, I finished it, I did my draft and I put it on facebook and said, right, I need some people to read this book. But that's exactly what you said. That's what I don't want Yes men, like 20 people read this and go, yeah, that's a really good book. I've learned nothing.
Yeah, I already know there are good bits in the book. If I didn't think that I would have written the thing, right? Published. Does that make sense is like confusing, How can I explain that better? I want to know that stuff and I just actually studying some stuff on the feet the other day and I thought it's the same sort of thing where they say, you know, if you can't super name with your foot, you can't pro Nate as much, it's a bit like a boat, it goes one way or going the same distance, That's what you want your foot to do. And it's the same with this. Like if you're not willing to take the criticism, you're never gonna be able to go the other way and you know, there's all these people talking about this, appreciating yourself and self love and the basics of that, obviously a necessity, but if you if you're not willing to go one way, you're not gonna be able to go to the other. So I think the thing with you and I were very similar like this is it comes across as arrogant sometimes, but both of us are also willing to go, I'm really fucking good at this and I'm going to go all in on this and I'm gonna make you know, that's how we build the lives we have by focusing on the stuff we're good at. But also I can go the other way and going, I would sit down with myself like you make this, that was shipped, I've been teaching for 15 years, I still come back from a group session and go, I could have done that one, that one person that should have gotten a tiny little things.
Yeah, but that's attention. That's yeah, that's that attention to detail man as being one being able to be your own harshest critic. But then, you know, you're not fucking beating yourself up about it. You go, all right, what can I improve? How can I improve it? You know, something something I talk about as well. Like I've had a number of my, my online clients like man, I love the way that you explain things because I've heard this stuff before. But the way that you explain it makes so much sense to me and I'm like, well that's because I'm fucking explaining it to myself. You know, I'm like something, I'm willing to screw it up 100 times. Like you've been in the gym, you sucked it up, You tried it on someone, you coach them badly, you know, done 1000 times and now I know every little thing that you're like, listen, you'll pick up those dumbbells, I know what you're thinking, I know what you're feeling. I know you're back is hurting because you just don't have the angle. I know exactly what is going on. Yeah, it's that it's that attention to detail man. Like I've told this story before where I'll, I'll finish a class at Tiger and I'll gather everyone around and say, hey guys, well done today's session, this is what we went through.
This is why we went through that. This is why it's important, you know, pay attention to that for the next time we go through this. And sometimes, you know, I'll look around the class and there'll be 30 people in their 40 people in there and 50% are, you know, nodding at me and like kind of like understanding like, you know, the light bulbs going off and then 50% are kind of like roll, like cooking their head going what the fox going on. All right. I didn't explain that well enough, you know? And then I go back and I Um I practice that and I might talk about on the podcast. I might talk about it with one of my online clients and then I'll go back into class if we're in the same class the next week, I'm going to figure out a better way to explain that and get my point across. Okay, now I'm now I'm capturing 70% of people. All right. I can still refine that. I go away the next week. Now I'm capturing 90% of people. Alright, cool. I'm happy with that. 10% people are going to care are going to listen anyway, so I'm not going to bother trying to capture them. But the people that are paying attention that do want to learn. I'm trying to find ways to constantly adjust and get that message across so they can understand what they're doing, but also why they're doing it because that education breeds compliance, right?
If people understand why they're doing something, it makes it so much easier to then put those processes in place and go, all right, I'm doing this for this reason. Yeah. You know, a lot of room takes you on a little bit of a tangent because I know a lot of people who listen to is probably like budding coaches or coach is already as a, as a trainer as a coach, whatever you wanna call yourself. Like that stuff is super important as well. Is Understanding that you will get better as a coach by doing all the stuff we spoke about before in terms of the training is like the little things each time, how can I just be 1%. But how could that session be better? How can I communicate and just slightly differently? And when you do that for a day after day, week after week, month after month, you become an amazing coach. It's no different like that. I see too many people, I think you would be a really, really good coach, but they don't want to coach your class. You probably had it before where you say something, can you cover a class of tiger? I don't think I'm ready for that. You know, if you can just understand the we call it the principle of slight edge.
Like if you have more knowledge than somebody, even if you don't have as much knowledge as yourself or me or someone who's been in the industry for ages, if you could just apply that slight edge, give that person that little bit of knowledge, you make progress, they've made progress, do it again, do it tomorrow, do it next week. There are 1000 times you will learn, you will impact people, they will come back because all they remember is I learned X from shore. If I get back, I'll probably learn something else. So you might go away and think ship actually should have told them something a little bit different, just appreciate that on your own. Like, you know, work on your weaknesses in private, come back, be better, do it over and over again. You keep coming back to the same things. It is easy to look on the internet and you see the guys who made a name for themselves online and you think they're amazing coaches. You think they must have some talent or book or done some course that you haven't done yet. And as you said at the start, most of the best coaches about all of the best coaches in the world, the ones that have just been in the gym just hundreds of thousands of times on their own with clients a little bit, a little bit, a little bit, a little bit.
Yeah, that's how you become a coach, you know, don't be afraid to get in the arena just because someone else is better than you at the moment. You know, we never get a new world champions if that was the case, because who knows, there's no point to get into the UFC because Petra is better than me right now. So I'm gonna start from the bottom build up build up. Yeah, that's a great point. Like, we did kind of go off a little bit of a tangent, they're talking about like, the coaching journey, but the same again, the same principles apply bro. You know, I didn't just fucking do my pt course and like, know everything that I know now, right? I did my PT course and when I first started training people is like all about the training plan and the meal plan. Alright, cool, let's and then all right, now I've got this person coming in and they've got an issue with their shoulder, how do I fix that? Or I'm hearing the same excuses all the time, like, you know, I can't do this, I can't do that and blah blah blah and it's like, all right, let's figure out a way to communicate with these people and meet them where they are man and then, you know, then I'm learning these tools, but you need to be again, you need to be your own critic.
Like, if I had to just if I had just been the same fucking trainer that I was when I first started those first two years, May I look back to that person? I was like, that was a ship coach, right? But I was a fucking better coach than a lot of other trainers around and, you know, I I knew that and initially I was like, if my clients aren't getting results, that's their fault, right? It wasn't until I actually fucking took a look in the mirror and was like, All right, maybe 15%, of my clients are getting results because they can just fucking grind And they can switch everything else off and they can get into the gym, they can follow the training plan, they can follow the meal plan. What about the other 80%? Right? I'm not doing my job, man. I need to figure out the tools that are going to help them, right? So then I again, we're using the same journey, the same principles, progressive overload. What's one thing that I can do to add to this? Okay, then I started talking about um I think I went into uh nutrition next and then I went into like, NLP, then I went into myself.
Yeah, yeah, but that's that's the point. That's why that's why people say that we coach very similar because we have very similar philosophies, philosophies, right? Like, where we have our foundation, we've got our pt course. Now I know some pts that just fucking rest on their laurels and don't do any other continuing education and they think they fucking know everything and it's like, man, like the dunning Kruger effect, right? Like the more you learn, the more you realize that you don't know right? And like that's a sign of a good coach man. When you get people that are like, man, fuck, I thought I used to know everything, but now I realize I know funk all, but I am better than a lot of people that are in the industry, you know? So it's the same thing with people that are on their journey. I was like, you don't have to do everything at once. Like everything is a skill, right? You need to build the skill of showing up. As you said, that's your book man, build the skill of showing up that requires developing discipline, right? How can I develop my discipline? That might literally be getting up at the same time, getting up 10 minutes earlier than you normally do, Right?
We're going to bed 10 minutes earlier than you normally do do that for a week, Do that for two weeks, then extend that, do another 10 minutes Do another 10 minutes. Okay, once you can do that for a month, then add something else, man. And like the point that I'm making here is that we've got all of these different methods, we've got all of these different tools right now, I didn't go, um I've had, will focus on the, on the podcast before and and people who have been listening for a while, one of our recent conversations, he was like man, I was when I first did my pt course, he goes, I was that guy that was just fucking doing course after course, after course after course. And he goes, I had all of this knowledge and I couldn't figure out how to apply it. And, you know, I was like, I always went the other way, I don't know whether whether it's because of my background or my military career or whatever, but um I was always like, all right, I'm gonna do this course and then I'm gonna like, I'm going to learn everything I can about it, this system, I'm going to use what's practical, I'm gonna discard what's not, I'm gonna put my own spin on it and I'm going to test it, man, I'm gonna test it on myself, I'm gonna test it on my clients, I'm gonna see what works and what doesn't work.
All right, then I'm gonna tweak refined tweak, refined tweak refine and then what I found was every single person was using these same principles slightly different. Alright, cool. I've got my head around these tools or this principle of progressive overload, yep. Now I'm going to add something else on top of that, right? I understand that. Start applying it. Tweak, adjust, refine, build out your toolbox, in that aspect. Then at the next thing, it's the same thing with your own journey with fitness. Yeah, like this and I'm upset a few people on this and I'll just say like, it's come from the whole crossfit thing, let's just get on the table straightaway. It's now not just cross it, but you know, this is where it's come from. Is this idea that the exercise is the objective, you know? So the objective of my training is to Be able to 30 clean and jerks or whatever it might be, we we get obsessed about and must be able to walk on my hands. I must be able to do this now.
If you want to compete in crossfit or competition, basically the same thing, I just want to pause for a second. I want to pause you there for a second because if people actually came to me and they said like, they've got those goals, they've got that intent. Alright, cool. We need to be specific, Okay, The issue that I have is people go, what are you doing that for? To get fitter? Okay. Like, explain that to me, or I'm I'm I'm training to burn calories. Whoa, you're sucking doing it wrong. Like, that's the issue that I have, man, because you can burn calories so many other ways, like, and here's the thing, If you're going to the gym to burn calories, what sort of association does that create with exercise? You end up hating it, man, you're never going to continue doing that, you know, we want to find ways that's going to allow us to fucking continue moving for the rest of our life, right? Because we know the benefits of movement, man, We know the benefits of you know, that provides for health that it provides for longevity quality of life, man.
You know, if you're not doing resistance training later on in life, man, I'm sure you've had this where you've got, you know, I've had, dude, I've had like 60 year old clients man, and 1 60 year old client is fucking like, you know, still playing hockey representing Australia is super mobile is fucking strong, you know, has a great quality of life and the other six year old client, like I'm getting them to sit down on a chair and stand back up again man and just raise their arms overhead with no fucking resistance man. Like we don't stop moving when we get old, we start getting old when we stopped moving, you know, this is important man, like as we get older it's important to continue that movement because we want to slow down that decline. That aging process. This is that's what I mean about the like I've actually on the wolves where we run off, I've actually got made some pictures of exercise progressions. So starting from the basic movement pattern, if you can do this, move onto the next one, if you can do this, move onto the next one.
So we're building even if we build out like an and wrap or whatever you wanna call it, we're starting from, I know you can do this with excellent technique, do that at a hard pace, you're gonna get a great workout, but what's happening is we're starting from sports, whether it be olympic lifting, power lifting or kind of overall crossfit people like this is what I have to be able to do. So I'm gonna try and do now try and do above are clean and jerk ship. Now I got injured, now I'll take a step back, you know, we're kind of coming coming at it from the wrong end of the spectrum because it's this idea that well now the fitness has become a sport in itself, that is my focus rather than what you said, learning movement, learning what is exercise about? Do you understand like heart rate intensities and things like oversee your stuff and stuff on social media where you're talking about right this, I want you to work at 80% I want you to work at 90% and we use uh my zone heart rate system in our training so I can say to people like, you know, this is a yeah, just like you're gonna be a six minute circuit or whatever it might be.
I want you to stick out like 80 85%. Otherwise you're probably not gonna make it to, you know, I want you at that level for the whole thing for building a bit of endurance rather than being like a hero for a minute, crushing yourself and then falling below the threshold. You know, little things like that. If you learn what fitness is about, what is aerobic conditioning? What is an aerobic conditioning, What is the electric stuff you use? What is that? How do I build it? You don't need to be doing? Um I'll run into 13 air bike for a minute and it'll be the longest minute of your life. Let's do some stuff. Let's do proper to barter protocol. Yeah, if you can make eight rounds of it doing it properly, then you're a very Yeah, you tell me you did an hour, you did not do, but this is it, you know, we were just, we're starting from the wrong end were emerging all this stuff, but nothing like that has now become basically just do 20 seconds of this, take a 12th break and start again to battle bicycles.
What are you talking about? What is the objective of this training? You know, that's kind of what I meant when I said about people who are already in the game, they're good for you, You're going to the gym and you're working hard, but, you know, fatigue is not a goal, but who gets into fitness going right and my objective from my body and my life is to be as knackered as possible. Yeah, well, what are you talking about? Like, it's not anybody's objective, but it's become this thing and that's how I judge a session. I judge my session on how I fatigued And I like the sweatiest person in the gym. You know, there's a drama like falling off air bikes and stuff like that. Great. You might do that today but we might not see you for five days because you have crucified yourself, the guy who went maybe 15% less, but he's in tomorrow. He's in Friday. He's in Sunday. Yeah, he's made progress this week. Yeah, 100% there's a time and place. But I thoroughly enjoy that. I enjoy, I do those sessions.
I like to do them as a test. You know, sometimes they are a bit of a bonding experience. But I think you know, again we come back to this thing. Do you even understand what fitness is about what's available to you in your body or you simply, some people are literally using. It is another drug. You know, I'd rather you were addicted to crossfit than cocaine. But the point is some people that's why they go every day we can argue. But I have to be in there every day and I don't care if my shoulder hurts. I don't care if my back hurts again. I'm gonna mention names but Jim and to get there and we did a workout and it was a partner workout. I went through three partners in a 20 minute workout because these guys are, there was like a guy never done it before, absolutely funked it back. Someone who is actually free fit but he's done dead list the day before and in his own training, obviously you're coming in not knowing what the world is going to be today and it was cleans cleans dead list and Sandberg carries for like 200 m like three things which is going to crush the spine.
So he dropped down and you know, I've dealt with a third partner leave by the end. I'm like, I'm crying about my back as well. Well I've kind of got through it. But yeah, the point is it's like training and you know, we could have done intervals on the airplane with a sandbag carry. Yeah, well here's the thing man that's not fucking training because what was that doing for your overall plan? Nothing that was a workout right? Like and there's a time and a place to work out and there's a time and a place to train. I train the majority of the time and training is, you know, it's, it's looking at all elements hey today like dude, like today I think I slept like ship last night, right? So I woke up this morning, my HIV, my readiness score was down and I was planning on doing a hard session today. Guess what? I didn't do today? Hard session did I still train? Yes, okay, but I was doing mobility based work, I was doing some stretching, I was doing some soft tissue work. You know, I did a little bit, a little bit of mobility stability work, something that's going to drive recovery but also still tie into the overall training plan of being strong, being fit, being fast, being you know, having good stamina, being able, being ready all the time man.
Like not 100% ready, 80% ready. I'm 80% ready all the time. This ties back into um you know what we're talking, what you said before about people that train for a specific event and then get to that finish line and then fall off the cliff and then nowhere to be seen. You know what we try and put out to people is that training should be adding to your life, not taking away from it. Right? So the reason I trained man is because it makes me feel good, right? I get the mental benefits. I get the physical benefits right? But it also allows me to do whatever the funk I want whenever the funk I want. If I want to go hiking in Nepal next week, if I could fly there then I could right now I'm fit enough. I'm strong enough to be able to do that. You know like dude I went, I went diving I think it's like two years ago I went diving to the similar islands and you know, there was a girl that didn't have the strength to be able to pull herself into the boat.
Like they came and picked us up after we'd surface from scuba diving and you know, I see this stuff all the time where people, dude, I lived in Tasmania for five years and I'd see I'd see people go to, you know, this beautiful lookout man and they were so unprepared, they're wearing jeans and fucking thongs and ship like that and like just struggling man, people getting halfway up this like small hike and then have them turn around, go back down right, like, you know, it's we're training for life, bro, that's what fitness is to me, right? Like if you can, if you can build your foundation so that you can literally like do whatever you want whenever you want. Like if I need to play rugby next weekend, I'd be fine, right? If I decided to compete in a fucking P. J. J. Tournament this weekend, I'll be fine, Right, build that foundation and then once you have an event then train specific to that, but then the rest of the time is general physical preparation, right? You're moving in multiple directions, you're squatting, you're lunging, you're pushing, you're pulling, you're carrying your climbing, You're running, like running, riding, rowing, like it's not that fucking hard man.
Yeah, that's what I was talking about with, I call it my cyclical period. Ization where you're never you're never just doing one thing, you know, you're you're always training everything, but you sort of prioritize what you needed and I can meet with athletes, you know, you might, you're gonna have a sort of an endurance pace, but in that endurance face, I'm not going to stop training strength. I'm not gonna stop training power and sort of taking those bits over and there's all right now we build up this, this massive endurance base. Now we'll move on to more sort of power, endurance, go higher intensities and managing it like that. And as you said, it's about having skills for life and this is how I find people get so twisted. They look at people like me and even, you know, people say it to my face and I'm sure they say, well I went back there like I don't want to be obsessed with training like you and I'm like, I'm not obsessed with training. I'm obsessed with this ship. I got a map on my wall now, you know, it reminds me where I want to go. It reminds me of citing all the way across Australia and all the way across America. You know, I want to create those stories and we want to have kids.
I want to be able to inspire them to do the same. I want to be in a couple of things like, you know, talk to you about things I've done and how much fun it was and it inspired that way because people are inspired by stories, right? I think this is a funny thing, I don't particularly enjoy squatting, I don't particularly enjoy dead lifting, but like you said, I like that feeling of walking around if someone needs a hand, I can help them pick up something that nobody else can, you know, even on the lower level side of life is being like being able to do what you want to be able to help people more, but also the big things, I'm gonna be able to come and I want to go, oh if Covid Fox off, I can come out to Thailand for three weeks, I'll do 3 to 4 weeks, a bit of bag work just to sharpen up boxing skills, I'll be fit enough to come train in Thailand or not turning up and then flaking out for the first week, like some people because their conditioning is so shit, you know, they can't get through, You know, 10 minutes of power work and they're on their needs, you know, it's about, this is what we were saying before about understanding why you're doing this and understanding that there is no finish lines, it is just a, you know, I'm training for this moment and once that moment is almost here, I already start thinking about the next moment, I want to create and you keep moving like that and you know, you get to 40 15, you had this, you know this amazing life so far, but even then it's not, it's not an end point, you know, people seem to have this thing of, Yeah, we have this phrase life begins at 40, I think these days people think life ends at 40 is what I've got, I've got kids now because you know this whole dad bod thing for me, it's like people now, it's because I'm a dad, that's the latest excuse for kind of getting fat and yes, it's harder you're going to have more responsibilities, but you can still get, I think you don't have to ship because you have a child, it's learning to live, Man.
I think that stuff is even more important. Like when you're 25 years old, like I could eat whatever the funk, I wanted another kiss for three days straight and then rock up to work and perform and be fun and good at my job, right? Like I can't do that anymore and if I don't look after those things, you know, my sleep, my nutrition, my hormones, my etcetera etcetera. Like if I'm not looking after that stuff man, like I can feel my performance, I can feel my recovery, like I know how it affects me right? So I think it's even more important when you have, you know, more stresses, you have more responsibilities later on in life, man, like you need to prioritize that stuff a little bit more because at the end of the day, like that's the stuff that is going to allow you to be better at life and as soon as you start letting those things slip, that has a flow on effect to other things. One thing slips, another thing slips. Another thing slips like people have to have a backstop, right? If like the backstop is something that if I stop doing that, I know that I've gone too far, that means that I've let this habit sleep, I've let this habit sleep.
I've let this habit sleep. I've stopped doing that. No fun. Alright. I know that I'm starting to stray way too far off that track and for me to get back on that track. If I don't pull myself back in line right now, like I'm going to keep drifting and it's going to make my life so much harder and it's gonna be way more difficult to get back on track. So I think it's important to have those backstops and, and for every single person, that tool is going to be different. Like one of my clients, um, that I was talking about that I spoke with the other day, like her backstop is tracking her food. She's done it so consistently for so long and you know, she stopped doing it for a period of time and like that's her backstop. I said, what's the, what's your backstop? Here's your option, did it? And she's like tracking my food, she goes when I know that if I lose that, then I've really lost a couple of things. But then as soon as I lose that, boom, I'm off the cliff, I lose all these other things, right? Because again, that's that's part of the accountability aspect and building awareness. Man Data is just so important.
And sometimes when you say that people start tuning out like it's an athlete thing on and out what their 14 at the time, it's not, it's just having these sort of minimum standards. Your body will just keep giving you clues what you say, what you want to call it, a backstop. I call it sort of non negotiables. And I got icicle, oh joe markets, it's like knowing that what's this market goes below a certain level, I'm gonna start feeding ship, I'm gonna start getting health problems and stuff. So you know, things like blood pressure, you might want to measure your blood sugar things, which you won't know until until the ship hits the fan and then you really know about it. And then, you know, as we know for some people, you know, there's no way back. If you if you have a heart attack, then there may be no, I'm saying there's no way back but your life is going to be significantly impacted just because you didn't check up on it and you didn't say, right, if my blood pressure gets to this level that is unacceptable. I need to sit down with my wife and I need to talk about how we eat and what time we go to bed and the fact we're drinking a bottle of wine every night.
And you know, it's monitoring these things. It's not to make like boring, it's to make your life better. It's just checking in on yourself and call it awareness, Call it consciousness, whatever you want. It's, yeah, just knowing where you're at in life because we know it's like the old frogs in hot water, you know that I don't even know if this is true, but they say like if you put frogs into water and you gradually heat it up, then they can stay in that a higher degree of heat because they gradually get used to. Whereas if you put, if it's already hot and you put the front in, you know, they jump out straight away, jump out so it can work both ways. You know, we've been talking a lot about habits and how if you just gradually increase your habits after 12 months, you're like, holy sh it look how, look how strong I am. Unfortunately, it works the other way. You don't realize you're getting worse. You don't realize you're losing strength. You don't realize your, you know, the condition of your heart is deteriorating. You don't realize the stuff until it properly kicks you in the arts. And as we said before, the problem that is you offer now have that learned helplessness where you're like, oh, well, it must just be because I'm older.
It must just be because of my genetics. You know, that stuff might have contributed. But for me it's like the stuff you see is just like a lifestyle expression of your genetics. Like I have a, I don't hopefully, but my family have got a history of heart problems now. It may get me later in life. I don't know, but I can still do what I'm doing now. I'm probably gonna find that better than my uncles have done no offense to them, but they made lifestyle choices. I've made different ones. I could be proved. The point is I want to find out. Well that's, well that's, that's, that's a great point mate. Like you know that you're like, it's hereditary, like or potentially predisposed to having heart problems, right? And the thing is like that gives you the power to make a decision. You don't just go, well it's going to get me. So now I'm not going to look after myself, I'm not gonna train, I'm gonna fucking drink three points every night and eat chicken palmy and chips and yeah man like you, you, you understand that so that makes you aware that hey, if you don't look after your ship it then maybe you'll have problems, right?
And you might still even have problems, right? But you're going to delay that as long as you can by living a healthy lifestyle and there we have it guys. The next installment of my coaches corner series with john Latoc of Storm Force Fitness. I thoroughly enjoyed my conversations with J. L. T. As you can see we go all over the place. We cover a lot of different topics but we also dive deep into some of them. If you enjoy the conversation as well, please make sure you share it to your stories. You can either take a screenshot or you can go onto Spotify, hit the share button and that will come up with your instagram stories. Make sure you tag J. LT and myself so that we can re share as well. This episode was brought to you by be spunky which is an Australian made TJ listed nutraceutical developed to support and optimize male hormones. This is a product that I've been taking for around about a year and a half and I absolutely love and I also really support the guys that are driving the product because how they started the business, why they started the business is really inspiring and it was all about creating the best environment and optimizing hormones for males to be able to live at their best on a day to day basis.
You can go on to their website be spunky dot com dot au. Used the code codes 10-K 0 B E S 10 at checkout for your discount Any five star ratings and reviews are much appreciated, much love guys peace