Why Nsima Inyang has Changed His Mind on Conventional Strength Training and Diet

all right en SEMA I've known you for a while and through the years that I've known you you've always kind of changed up what you're doing training supplementation various things have

always kind of changed and one of my favorite episodes that I like to do with almost all of my guests is X things that you've changed your mind on I feel like people love seeing people's growth

mindset where they've pivoted what they no longer to find true or you know find true yeah um and it can really be anything you know like Michaela Peterson about all kinds of wild stuff but like you know I I think the more that we can

keep it in the realm of of movement and fitness and health the better but free reain man so after today's video I put a link down below for 25% off seeds daily

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been a lot of things because uh you know I I got my pronatural bodybuilding card when I was 22 23 um from there I went into powerlifting and I got lead total in

powerlifting and at that point in time you know I was coaching people and I've I helped other natural athletes get their Pro cards Etc so I was like I I know this trading stuff I've people get

lean so I'm like I know this nutrition stuff right uh but doing the podcast with Mark and Andrew that turned into an literally just an incubator for me where

I quickly learned how to Bruce Lee by the way is uh someone that I've learned to appreciate a lot primarily because Mark Mark Bell has talked about Bruce Lee quite a bit I was

like you know I know who Bruce Lee is but I've never gone into Bruce Lee's philosophies and he everyone knows where he talks about be water right but he also has this phrase called empty your cup right and and the story goes I'm

going to be quick with this but you know there's this uh Zen master and this guy comes to the Zen master and wants the Zen master to teach him stuff so the the the Zen master pulls out a cup and starts pouring some tea in the cup and

then it gets higher and higher and higher and then the professor's like what's he doing and then the Cup starts overflowing he doesn't stop pouring and this guy's like stop right but then the

master goes well if you want me to teach you anything you have to be open for me to teach you you have to empty your cup and what the podcast has done is allowed me to realize that if I want to improve

I have to empty my cup and I have to come at this from beginner's mindset because going into that area and at this point we've talked to over 500 600 different

professionals if I came in without the want to learn new things from these people I would be so stubborn and I would not have grown I would not have changed as much as I have but it it's

it's been so great because now the way I do things now the way I think about fitness and health and nutrition and all these things is so vastly different certain

Concepts might be similar but training is training is absolutely different so I'll start with this when it comes to movement and training I think the first

concept that has totally shifted for me over the years is the concept of the breath and we were doing a lot of this stuff in the gym and you've even talked

to B MAA about the breath and I don't when I lift I rarely do lifts that cause me to hold my breath and use the Val Salva maneuver and Val

Salva by the way is the way you brace your spine when you get ready for a squat bench deadlift or any type of bilateral movement that's done in the sagittal plane to move heavy loads because you don't want to breathe and

then have your spine move under load and hurt something but you know I've been doing Jiu-Jitsu Brazilian jiu-jitsu since 2015 I'm a black belt now and you

quickly realize in martial arts and and fighting that you hold your breath you die somebody new comes into Jiu-Jitsu and starts rolling then this happened to me too when I started by the way tell

this quick story I was 265 pounds when I started Brazilian jiujitsu jiu-jitsu probably 15% body fat um guys that were 160 were wrecking me Wrecking me 100 pounds lighter than me and actually much

weaker physically than me were wrecking me and I also had the tendency because I was nearer to hold my breath when when I'm doing this I'm like and then they would say why you stop holding your

breath some guys still had the habit of holding their breath but I realized like why am I holding my breath no good fighter holds their breath

right and I realized that there's many different reasons but one of those reasons was the feedback I was getting from the way I was training the gym which is transferring to the way that I was doing my martial art I would do all

these movements that would cause me to brace and not move my core not move my spine keep my spine in this neutral fixed position which in exercise science like it is stressed neutral spine

brace but in this Dynamic movement practice of Brazilian jiu-jitsu it's not the strongest person or the best person that has the strongest neutral spine it's the best mover and the best movers also always

breathe well so the first thing that's changed for me that I have conceptually in every single thing that I do into the resistance training I do in the gym

is the breath is the thing that keeps you safe and I breathe while lifting I move with weight I breathe with weight

if I am if I'm holding my breath then that weight is potentially too heavy for me that doesn't necessarily mean that I'll never do things that cause me to brace and hold but that's going to be

maybe 5% of what I do I'm not going to do that stuff often I'll still do things like the sled I'll still use the cable machine I'll still use dumbbells I'll still use Kells I'll still um use heavy

sandbags but I've learned to move these implements safely through space while breathing and the thing is breathing keeps the body safe when you're holding your breath your rigid like if you were

to hold your breath right now you guys are listening hold your breath try to try to move your spine and hold your breath try to bend try to do this stuff fluidly and hold your breath it's going to be a little bit harder than it would

be if you're breathing right so how can we transfer that into the gym that's the first big thing it's

interesting when you say that you know breathing keeps you safe because it's kind of like you learn that when you're doing any kind of underwater training or

anything like that like you realize that breath is your safe place right that's the where where we should always feel safe we should feel safe in our breath you learn that with breath work where

breath is life with you know these long holds or these long um you know holotropic breathing where you're like you're hyper oxygenating and you really do feel that breath is life right like you really feel that and it sounds so

wooooo but then in the world of a Athletics it just I just had Brian McKenzie on right I you know Brian like he's yeah everything about him is just like how do we breathe how do we manipulate the

breath how do we like that is life it is absolute life and although being able to manipulate and Brace is really important I think when you understand

like for the sake of survival and for the sake of and what is movement like movement is designed to be like survival

and like although going hypoxic and holding all the time like that's the problem that I have with constant vula maneuver and things like that is that if that translates into all of your type of

training which accidentally does most of the time then you're training yourself to be in this like very hypoxic State all the time so metabolically you're making yourself

anerobic when you don't need to be anerobic like you know like you're you're making yourself at a point where you're going to fatigue faster if you don't learn how to breathe and

it's you don't know it until you know it right it's like it's uh you mentioned earlier Mike Israel who we both love like Mike is a an awesome awesome dude he's funny as hell he has made some

comments saying that like it doesn't matter when you breathe it doesn't matter how you breathe and you and I are both just kind of like dude like for such a smart guy that's interestes

interesting because like pretty much every top athletic performer talks about how important their breath is that disappointed me so much it because Mike

Israel's content is great um but I I I think that every everybody has blind spots Mike is tells a Jiu-Jitsu brown belt so when the statement he made and I wish I could just find the specific

video but somebody asked him you know how important is nasal breathing right that was one of the questions he answered and then he he said it really isn't that important breath through your nose breathe through your mouth Athletics it's not it's not a big deal

and when I heard him say that I'm like Mike you do jiujitsu you you you you do Brazilian jiu-jitsu all the best Grapplers I know and all the Grapplers I know that of even there's this guy name

is Nicholas maragal he's probably many people see him as the best Jiu-Jitsu Grappler but he's definitely right now within that top five when I went to Austin Texas I went to one of his classes he was teaching

and then I had the opportunity to do some sparring rounds with him as he was getting ready for a fight I was able to do that with him for a few days um Nicholas when he was teaching the people

he was rolling with he was he and teach he was teaching he was mentioning to them how whoa whoa whoa whoa whoa breathe through your nose breathe through your nose like calm down calm

your breathing breathe through your nose because any athlete who actually puts that into practice who actually puts it into practice not just pays attention to the study that says this or that any athlete who takes the time to put into

practice realizes is how much it truly calms the mind and how much it allows you to actually increase your gas tank when you're breathing through your nose you know you're parasympathetic right your heart rate can be a little bit

lower but a over time as you learn how to do that you then develop the ability to keep your heart rate lower while performing higher effort tasks for a

longer period of time this doesn't mean that it's bad to breathe through your mouth this doesn't mean that you shouldn't breathe through your mouth but you're going to be able to be the person and in my context of grappling you're going to be the person that doesn't have

to open their mouth until you decide to up the pace I know when paying attention to another Grappler and by the way strength athletes are actually the easiest athletes for me to Grapple but I

know when paying attention to another Grappler that I'm pushing the pace I'm staying calm my heart rate's low I'm breathing through my nose I'm doing everything I need to do they don't have control over their breathing I start to

see and I'm still I'm still here right okay okay let me up the pace let me go mouth

nose now you're dead yeah now you're dead because once I up the pace you can't keep up with me but I have a longer barometer of keeping a lower heart rate when grappling versus this person who has no control over the

breath because they're following information from people that breathing doesn't matter a funny thing here too is like this isn't just this isn't just science-based this isn't just putting into practice this is historical I was

telling you about the book of five rings by this man named mamoto Musashi who's like the the most famous Japanese martial artist ever he was a swordsman

who dueled so many people and he lived an amazing life and then wrote This Book of five rings and in that book of five rings he mentioned quote unquote this man was a dualist it's not like

grappling right we're you know we shake hands we tap or whatever and and we we do our fight he killed people people were trying to kill him he's been in Wars and his big content or his big

context on breathing was don't breathe through your mouth quotation quotation from momoto Mushi the greatest Samurai of all time don't breathe through your mouth breathe through your nose it will allow you to

stay calm pay attention to your opponent's breathing the rhythm of your opponent's breathing is going to allow you to dictate the fight so if you're breathing through your nose and you're parasympathetic your heart rate's low you're staying calm nothing will

necessarily surprise you this is a learned behavior by the way it's not like you just this is just super easy once you start breathing through your nose you're all Zen and no you you you have to initially it starts where you're

doing something and then you're bring it back diaphragm nose right it's a learned thing but as you do it you continue to get better my buddy Mark Bell uh when I first talked to him

about nasal breathing a while back he was like okay let's see I don't really think so he's practiced it he's put it into practice now he know he can feel the

difference on his runs he can feel even the recovery and this is something that isn't research based but again I love research but I'm someone who I'm an athlete and I'm also a coach but I need

to put things into practice I can't just I can't just rely on what someone has studied I need to put things to practice to better myself and I noticed that the

more I can just do workouts and some workouts just keeping through my nose and let that be the barometer of how hard I go I'll recover faster I'll do Jiu-Jitsu sessions most of my Jiu-Jitsu sessions at this point now I don't have to breathe through my mouth because I'm

not pushed to the point of having to breathe through my mouth it's only certain people that get me to the point of actually having to open my mouth so because of that I can train with more frequency because I'm able to Grapple

with good people not be become labored by my breath still get the results I'm looking for but because my breath is in control my heart rate's low I'm parasympathetic I can have high frequency and not beat myself up but if

I didn't have control over my breathing it would be all this expenditure and I'd still be training but there recovery would be tough right so I I say this to say not everything needs to be like

there is benefit in doing things through the mouth and increasing that intensity because when your heart rate gets to a certain point your mouth's going to open that's just how it is 165 my mouth opens I'm nasal mouth nasal mouth 170 175 it's

an engine mouth knows that's where I am at that at that point right around 150 155 158 I can keep it all nose that means that if I can keep my like I know my heart rate's

at around 158 Beats per minute when it's in my nose I'm at that upper level before I make the transition it's the engine for Brian McKenzie right but you you know where you are that's that control you know where your heart rate's

at because your breath is telling you and it's it's something you learn how to do you know what I found has been extremely helpful for me learning that and I think works for a lot of people is

uh in between your sets like if you're just getting started with kind of practicing with nasal breathing it can be a lot to say hey jump right into nasal breathing if you're if you're lifting or something

like that like people just like it's too many things happening at once or even with but what I found is let's say I'm doing the Echo Bike or something allow myself to mouth breath in the Echo Bike you're going submaximal

you're you're probably going to mouth breathe yes but in between your sets when you're down regulating make a concerted effort to push the envelope of

breathing through your nose and you will find that a you can probably nasal breathe at a higher respiration than you think yes that you can like when you're when all your awareness is there when

all of your awareness is there and you're not distracted because when you're doing a lot of things you're you're Diversified in thought you can only do so much right so like concentrating and establishing willpower to nasal breathe at that point in time

is just on the back burner but after you finish a 20 round calorie round Echo Bike go lay on the floor and just try your don't open your mouth unless you have to and you'll find yourself and

you're like oh my God I can do it it's labored but I can do it yeah and um you realize that what the encumbrance is is typically just a CO2 tolerance thing

that's kind of prohibiting you and that builds really fast you know and next thing you know like you do that for a week and you're like oh I can almost exclusively nasal breathe in between my sets then you start bringing that into

practice at different intensities through movement and uh but that's how I learned it was like okay if I'm going to go run some intervals or something I'm going to deliberately I'm going to push the envelope and I'm going to find where

it is you know what intensity makes it so I have to breathe through my mouth mhm and there wasn't an intensity high enough during the work to make me have

to uh only breathe through my mouth during the recovery period maybe for the first few seconds during recovery for sure but there weren't there was not a single situation where I couldn't end up back to nasal breathing in like 30

seconds what you're doing right there Thomas by the way is such an amazing skill because like you mentioned you know within with training in the gym it's good to push yourself there but within figh there's going to come a time

where you have to push the pace on your opponent and now as you're pushing the pace you have a certain amount of time that you're going to be able to do that but then there's going to come where you're in a position where you now have

the ability to bring yourself back down within a fight how can you get yourself how can you bring your heart rate down so you can stay calm while still pushing your opponent so that you have a longer gas tank because people think it's just

do more do more do more train more to build your gas tank but it's not just training more it's having that ability that you just talked about having the ability to rev things up when you want to and bring yourself down while your

opponent is still revved up now you're cooking them now they're cooking now they're breathing hard and you're back at Baseline and then you can bring your heart rate up again and push the pace

they're done they're they're they're done right it's a skill it's an amazing skill almost needs to be a different style of training I don't know if it exists where it's like it's interesting that we we only measure the intensity

portion and don't measure the recovery portion we time it you know but it's always this arbitrary number again but like I would almost argue that like okay intensity is intensity just push intensity as hard as you can whatever

okay like let's not get into the details there just push intensity as hard as you can and your your litmus test for your Fitness level your litness test for your workout isn't how many calories you get

on the Echo Bike it's how fast you downregulate have you talked to fil deroo yet no I don't even know who that is Phil daroo is I think he's one UFC trainer of the year or MMA trainer of

the year few times in a row um I met Phil back in 2019 or 2018 by maybe around then but you know he had me do some Bag work at

the time and then you know at that time I was already doing nasal breathing so in between that bag work and I'm not I'm not a striker I'm a Grappler I'm learning striking but I'm a Grappler I was breathing through my nose because he had me doing rounds and this was new so

when I was doing the back work I was exerting myself but then I start to breathe and bring myself down he's like you're h he tracks that on his a athletes cuz he works with Fighters so

what he does is he does push these Fighters and he teaches them how to downregulate because in matches especially when it comes to Combat Sports where you have round after round after round the fighter that can

downregulate between these hard rounds has a better chance of winning it's exactly what you're talking about those guys have to focus on like the the break you got to downregulate as fast as possible you got to get as much back in

your gas stick as you can because you're about to go out for another hard round right so he would be he'd be a great guy to talk to because he's doing exactly what you're talking about but it's exactly that like that is a skill that

is necessary and you even mentioned it with like a a CrossFit idea potentially right it's like doing something hard taking a few seconds down regulating really fast and if if you have the ability to downregulate fast that means

as you're maybe walking to your next thing by the time you get to it you're fresh I would I would wager that Rich Froning is amazing at that I would wager that he's just a beast at that yeah it's funny you see in CrossFit like there are

people that uh like run from move to move like move into movement and they like Jog and then there's people that walk and there's and there's people that and then there's people that actually like stop put their hands on their knees

for a second take two or three deep breaths and then walk to the next move yeah and smoke the next round it's just it's kind of funny because like when I first started doing any kind of CrossFit

stuff it was like it was a form of punishment on myself it wasn't like performance so it was like okay well if you're walking from the Echo Bike to the pull-up Rings you know then you're sl

Laing but like okay when you're actually looking at it from like a an AM WRA perspective how many rounds am I actually getting I was getting like at least a half round more total am wraps

in like a 15 16 minute am wrap by walking from Station to Station versus like running and just nasal breathing and just collecting myself before going into that next move because now seven

pull-ups or 10 pull-ups I could do unbroken after a 40 calorie Echo Bike right because I'm collected yeah no it's I think we we you know if you're someone

who only spends time in the gym lifting weights doing bodybuilding and powerlifting it's going to be hard to um convince yourself that this is going to be something that's going to be helpful for you but it will actually be helpful for those types of athletes too because

in your sessions rather than holding your breath a lot or um exerting yourself too much if you can just learn some nasal breath through things you'll recover faster and for practical occupation for for everybody else if

you're not an athlete in a sport you know pay attention to your breathing during the day one thing is you might not even realize what you have headphones on that you're breathing through your mouth a lot of people have that tendency they're they're doing work they have headphones on and their mouth

Falls open or when they're asleep they snore which is why I mean mouth tipe can be helpful because when you're sleeping it's one of those times when you're

breathing and if you're breathing if you're doing that when you're asleep that's five six seven eight hours where you're breathing in a non-ideal way at rest it should all be

here so sleeping is another time where you could be training your ability to breathe correctly yeah it's it's interesting when people have like sinus issues or

allergies it's kind of funny how I battled with allergies for a long time and when I'm like having an allergy flare up it's like my heart rate is like 20 beats higher not because of the

allergies but because like I'm having to mouth breathe yeah and it's just the only way around it and it's uh yeah we talked talked about this with like Brian Mackenzie just like if you have the issues like get the sinus surgery get

the whatever like CU it's like that's something I haven't done but it's like being able to breathe through the nose like I'm a Believer I spent years just being like that's not something that's that important let me like squeak every

little bit out of my workout and my diet first I'm like o kind of wish I did the opposite started with the breathing and then focused on pushing and grinding more and in the essence of time because I know we don't have a whole lot of time

what's something else that you've changed your mind on um Dynamic movement Dynamic movement is huge uh I've few years ago I met David wck and David wck

introduced me to the practice of rope flow and rope flow um is you know you see somebody do it they're swinging a rope around and when I saw it initially I was

like swinging a rope around what what what could that be helpful for um when I started doing it though I realized how extremely beneficial it was for myself

as a martial artist but myself also as a mover and as a human being because as I started to to improve at the practice I realized that it's actually like a martial art you learn different movements cool and some people do a lot

of fancy moves but the thing about rope flow is that it trains the RO trains the rotation rotational ability on both sides of the spine the rotation of the shoulders the rotation of the wrists the weight shift from foot to foot hip to

hip shoulder Tosh shoulder on both sides of the body the contralateral movement of the spine and as you improve at the practice and you even start to work with

heavier ropes you learn how to use your spine to move this rope through space rather than using your arms to move this rope through space and that's the biggest thing

because I'm not going to get into it because I don't know if we have so much time but there's this uh spinal engine Theory look at that if you here look that up on YouTube it's this Theory by

Serge grety back in like 1980 and it's a theory of locomotion a lot of biomechanists believe that it's the arms and legs that Propel the body through space well duh like yes they do Propel

the body space but also Serge had this idea that it's also the rotation and the controlateral movement of the spine because he has this example of a torso a man that had no arms pretty much cut off

at the elbow and no legs but the video shows this man propelling his body through space with the contralateral movement of the spine and the shoulders

the rotation of the hips he was moving forward how if he had no arms and no legs it's because he was using his spinal engine and and for most people

that engine gets dampened by consistent training of rigid neutrality with squats deadlifts Etc and it's not like those are bad but when we're always training neutrality and we're always taught to

hip hinge and keep our spine neutral and picking things up then when someone is told to do something with a spine Bend or a laterally flexed or an extended spine it hurts and then physical

therapists will say that's unsafe and that's unsafe for the individual because they have no practices that allow them to train those movement abilities in a safe healthy way and they're usually when they're doing all those things in

the gym with their neutral spine holding their breath so now all other patterns of spinal movement feel unsafe and when they do those other spinal patterns they hold their breath when doing it so they feel more unsafe so rope flow is a

foundational fundamental practice that allows you to build this engine that allows you to build this movement ability I think of it as like a low and sensity movement meditation but doing that for the past few years has changed

everything I do because as I mentioned there's learning how to move your spine on both sides of the body it's inherently Marshal in terms of its patterns so it's improved my ability as a Grappler because I used to always do

things towards the right side sweep my opponents take my opponents to the right side and sometimes to the left now I have symmetry and I'm dangerous on both sides and it's getting better and better and better because my movement ability

because of the Rope is improving in all aspects so getting right to kind of brass TXS of it though someone that has never really worked with like this Locomotion Theory this whole idea like

someone that is coming straight from the weight room but is saying like Okay I want to move better like what would be the first thing that they would do like what would rope flow yeah rope flow is foundational it's and I I made a course

called the ROP flow foundations and I made it free for people because all you need is a rope and space and you will learn how to move your body get this

movement of the spine that we were doing today also learn that weight shift on both sides of the body you're going to learn how to integrate the whole body and attune it to this tool of the Rope because the Rope will teach you as

you're swinging it you'll hit yourself you'll look goofy you'll feel wacky you'll feel like you're a joke that's what like like I felt that way when I started everybody feels that way when they started because you're not

coordinated you're you do not have that coordination but this is why it's similar to to Jiu-Jitsu in a way because when starting a martial art there's there's no good there right

but with rope flow you learn these patterns you build the skill it's kind of like a video game you put these things together over time and you'll notice like uh there's this uh guy his name is CJ Kisa I said his name

correctly this time he came to our podcast recently um and CJ's a coach and he started doing rof four years ago he learned it from David wck he did it for three days with David he had the the

mind that I had when I started to where it's like this is Goofy he goes and he does a run and he takes 10 minutes off his time he didn't run faster he didn't he

he didn't change anything he didn't eat anything differently on that day his economy of movement because he was learning to tap into that spinal engine that he had not maybe been using when he was running he became more a more

efficient Runner so he was able to go through space smoother faster easier because of his weight shift with his spine he's now tapped into that rotation it's there that's why the Rope teaches

you that and if you can just get through the stage of thinking it's wacky thinking it's a joke or whatever you'll realize how powerful that tool can be and it'll seep into everything you do I

I I have people that are older that are noticing that they're walking easier their balance is better I'm talking about 50 60 year olds too their balance is better I have a woman that feels like she's gained and not doesn't feel actually she measured herself so she's

gained two centimeters because she's learned how to create space through her spine we're always getting compressed and we have nothing that gives us a level of decompression and when you build the skill the Rope will do that

yeah and also getting there's hydration in our discs that we don't realize you know and it's like because if you talk to people like like just said Chris Duffin on like Chris Duffin is like you can't really decompress the spine the way it's

attached to your hips and things like that and it's sorry no you it's I think decompression is is improperly discussed and we don't need to get into that like discussion

but I think that's where like people just get confused like you're not going to like necessarily dead hang yourself into like a permanent decompression like you but you're feeling relief for a

reason because you are decompressing but yes correct when you come off of that like you have haven't created Like official space right and you haven't like allowed for actual hydration and blood flow independent of the two

minutes that you can hang there right so you're getting back to normal yeah you're getting back to where you should be gravity is working against us right now it's pushing us down right you like

we're fighting against gravity all the time every day right and then you go into a room in a gym and then you add extra compression that you fight against

you have nothing that allows you to work through that to extend yourself and bring you back to normal yeah that's what we're doing we're not we're not just decompressing we're coming back to

where we should be that that's better yeah I think that's a better way it's a it's a better way for people to wrap their heads around it because I spent years like thinking that decompression

was just how do I do a dead hang or how do I uh do a belt Squat and decompress and a belt squat is not going to necessarily decompress you it does but it's not in the literal sense right like

decompression for me is okay it's also movement it's also blood flow and again the discs like you look at like what happens in a degenerative discs it dehydrates like it dehydrates and it

becomes and okay well how do you hydrate okay well you drink water well how does the water get to your tissue space and movement yes so it's it's not like we're

not trying to say anything like Earth shatteringly scientific here like it's like if you have a tight muscle it's probably dehydrated okay it probably doesn't have good tissue quality it

probably doesn't have good blood flow and there's this is a literal fact based on literature there's entic changes that are happening in the tissue that cause a

a knot or cause it to tighten up okay increased blood flow and hydration to that area that will kind of work its way out a little bit okay it's the same thing with all joints really but

especially the spine because the discs are they're just they're designed to be hydrated and think about when you don't move them yeah yeah but go ahead go ahead no no no as we get older that's just everything we do we just time is against us and gravity is against us and

do the meth like if you're not if you're not inflating those things by getting some blood and some fluid in there then what do you think's going to happen and that's why it ends up being so powerful because it gets you moving your spine in

that natural way and rotating in the way that you've supposed to been you should be moving it but you never really do we have Tendencies as humans because we seeking efficiency so we'll pick something up in a certain way all the

time we'll get out of the car in a certain way all the time we'll sleep on a certain all the way all the time we don't have symmetry of movement on both sides of the body most of us it's it's hard and it's rare that's what the Rope

does but because of that we're able to get all of these tissues moving in ways that they never have before which is why people feel such a big difference so quickly but over time as you do it more

and more and you load it and you go heavier with the ropes it it brings a level of awareness to the way you move in your body that I mean there are probably other practices that maybe can

replicate it but I have an exp experien them yet I I want to though yeah Amen brother well uh in SEMA where can everyone find you in yep um I have my YouTube channel in SEMA inyang just my name Instagram obviously Mark Bell's

power project and I have a group where you can access that free rope flow course called the stronger human right on my man thank you Thomas