Thor's Trainer Shows You How to Maximize Your Fitness Regimen | Da Rulk on Health Theory

because sometimes you're gonna win sometimes you lose sometimes you're gonna save that person sometimes you're not you know and that's something that I think all of us need to understand is I think we're so controlled by what's the result win or lose what's a result you lost and if winning is the only way that you ed afire value and your worth you're gonna live a really miserable life because we all lose we all fail it's part of the learning process everyone welcome to hell theory today's guest is da Rourke he's a celebrity trainer known for his role in turning chris hemsworth into the mighty thor and josh brolin into the world destroying fan o's he's also the strength and conditioning coach for elite athletes military warriors and first responders as well as some of the most explosive and powerful MMA fighters in the game he is the master of transformation both body and mind he's the principal trainer for Chris Hemsworth's Center training system and he helped Chris cyborg develop so much strength that people say getting punched by her is like being hit by a gorilla and dude talk to me about adaptation that's one of the things researching you I found the most interesting your belief in the human ability to adapt which is my absolute obsession and I want to know how do we trigger it how do we get into adaptation response mode how is that informed the style of training that you do right I mean I think for me functional everyone talks about functional training all the time and I think functional training specifically is how efficiently our body can adapt to situations right life is just is not static it's always consistently moving so for me a lot of my training my training curriculum came from sequencing in the body's ability to adapt does he mean by sequencing sequencing the best way to explain it is if I told you say the alphabet A to Z you could say it but if I don't say it backwards or every third letter B fifth letter it's figuring out the coding from a certain pattern that we do and the same thing is with movement patterns whether I tell you to move and crawl to a job to skip to hop your body's consistently trying to learn how to move in those movement patterns right and I think for me even when I first started working with first responders we'd see first responders that are extremely fit in shape and ready ready for their job but they'd go out there in a fire and they guess most situations that they weren't used to our custom to or prepared for and they couldn't perform right and that's kind of less in real life even though you're physically strong in the gym you'd go out you drop your keys you pull your back or you're doing something you just not where you want to be and I always say that strength conditioning is kind of the third chapter and then you're the first two or sensory process and motor planning and sensory processing really is your body's ability to adapt and taking and process information that we see through our senses right and we have trained now it's something I think it's just about adapting for example if you see an athlete that has a calm court advantage home-field advantage you're in a situation where you're comfortable you know what to expect right your body has practice there you know what the the you know the auditory processing is gonna be you know how loud it's gonna be you know what its gonna look like you know what's gonna feel like it's your body feels comfortable so your adrenal system is much more managed your nervous system yet organized much more efficiently right but unfortunately you can't anticipate everything right and really functional strength is your ability to adapt a situation so you can utilize all your strength and conditioning that you worked so hard to train for fighters are the same way you go into a specific fight and you're prepared for one thing and you get something else and that's where sometimes there's problems that occur right because your body can't perform at the level that you had practice on you're ready for so I think with processing it for me it's always about changing the sequencing of movement patterns and I do that my foundational training modules it doesn't utilize any weight right so it's really just focused on can your body move so your primary training is all just like it's just a body weight movement I mean it's it's Purpose Driven movement I mean it's not like a lot of people do animal flow and these type of things that it's great I think for mobility is fantastic I try to get a little more specific on hinge work and understanding how the you know the system is gonna work and adapt to certain sequences that we move through can we move we change the tempo can we change the body plan positioning but there's always specificity in training how I would train a firefighter is different than how I train a special ops team guy I understand the component of focusing on strength powerful the explosive strength and conditioning outside of but I think there's nothing wrong with it I think it's great to have those components in there my curriculums just enhanced that right to try to Oregon help or help train you to organize your nervous system so that everything that you're working so hard to develop on one side we can apply then over to other aspects of your life and I think you know you're talking about people that aren't even at an elite level people that are just starting a program it's very intimidating to start a strength conditioning program because you don't know where to start and I always tell people all the time I'm I'm a believer in if you cannot move with load you have no reason adding loads to the right you know if someone can't squat with weight then don't get under a bar with weight on there and I think understanding the techniques and the fundamentals are very very important so let's go through some of that so if somebody is watching this now they've long thought about they want to get into shape or whatever but they are intimidated they don't know where to start right where would you have them sorry you were talking about how even like if you have a tiny-ass apartment and you don't have space you can't afford a gym like exactly exactly you're exactly right oh I mean I think for me it's always about lowering the barrier of entry right some people are like I'd want to go to gym but can't afford a gym right it's a financial component or I like to train at home there's not enough space but if you have a backyard you can use if you just have your living room we can use we do a little spatial restriction you stay in one spot it's just changing the movement patters of what they're having to do I like it because the modifications that we can apply to someone who's a beginner or a novice versus someone who's an intermediate to advanced it's something we could apply immediately right and so I like to that opportunities to work with people that are just starting out they they're comfortable in their own house they get them moving again start working on building out some core strength or hip mobility again you know a lot of people have seen me do a lot of crawling work if you've seen stuff I've done with Chris and a lot of my first responders and crawling just and specifically is is a foundation of movement pattern right I think people look at crawling they go is it just crawling crawling we all crawl I can kind of figure out how to crawl yeah but it's just like saying can you figure out how to walk how to run there's a specific way there's specific variations you deal with it risk for your foot placement your body plane positioning how low your knees are what's engaging there's so many variations to a crawl right there's so many variations to a squat all these different movements that we do and then can we move from one in transition from one movement to another smooth into smooth patterns so in bodybuilding people will tell you that like the if you're only gonna do three things new squat deadlift bench press right so what is your basic it doesn't have to be three obviously but what are the like just basics is it air squats is it push-ups what are our sort of general things that people I think I mean there's chronic I would say crawling you get it's just stay holding it goes from holding Krall an isometric positioning just holding that it's very challenging for a lot of people from the soviet quad strength your hip mobility your core strength your shoulder stability just an amazing position just for overall functional strength so a lot of people that can't do anything either just hold the position off their knees and then drop right back down to the knees and that's how we can deconstruct that lumen we could do like a squat position so if you're doing a squat which is great you know like in bodybuilding in power movements squat is always one of the primary found you know foundational movements but we do without weight if you can't get down you could brace yourself with your knee if your hinge you can't get low because of your hips your knee there's waste abrasive by holding your body weight and reducing the body weight on it but getting used to getting down to just getting your body moving is the key I think we over complicate our training by saying well what piece of equipment do we need you know what's gonna smash us I don't really believe in smashing people you know I mean that whole bootcamp I just smash people I get it I get it we feel after accomplished after you've seen your Instagram though who me and like I will say that you seem to be smashing yourself a lot of times you know for me I do a lot of long cycle work like for example when I did a 5k bear-crawl right I always am intrigued by when you're crawling for example to see what areas of your body will start to break down because if you're doing like snatches there's a high probability that you're gonna pull something or in yourself because now you're moving weight through a load you're gonna be fatiguing your technique comes off right on a bodyweight movement you can control your body you can slow down you can modify the movement etc but can you continue to go through so number one from a physiological perspective I kind of wanted to see how you know what areas my body or my weakness I might as my shoulders my even my ankles my wrist what's happening and secondly is that mental component because I'm a firm believer that any type of exercise program you need to be able to be mentally strong in order to sustain it right because I don't believe in motivation as much as I believe that you have to apply discipline right and consistency of that discipline over time you build that you can't but you have to find purpose I think your GPS system your core base is your purpose if you don't have a purpose for doing something it's very hard to sustain that right it's very hard to do when you don't want to do because you're like why the hell am I doing this no friggin sense right and so I'm a firm believer my family is my purpose so I do things for that and it's amazing how much you can overcome you know that discipline when it's a standpoint of like you don't want to do something you're like I got to stay consistent with what was your thing though before your family so I'm guessing that you were yoked before you have kids I don't think that's sir I was ever yoked but I was just always even I remember when I was young I was just fascinated with the ability of the mind to overcome things I used to see a member you know the the Eastern Bloc at the time Russian you how much why they were so much stronger than the u.s. are they physically just born stronger I don't think so I mean what is it about their mental strength that there isn't I think getting back to the long side goes can you sustain a set thing for a long period of time because you go to a dark place when you're crawling for a set for your time you're lunging for a mile right whoa right you're lunging for a mile you everyone can lunge or if you know people have knee issues maybe not but if for me less for my it hurts but can you get there because there's a part where you're like this is stupid right you're like what why am i doing this this is absolutely stupid but didn't you start to see pushing and that carry over cross over to life is what I find fascinating right because that's life we go through stuff and we do it and you just get to point where like I don't want to do it do you remember the process of building your mind you know it's interesting there's a lot of failures for me or things that you go through where you break mentally it's hard because I think when you give your best effort what you feel your best effort is and you don't succeed or you're not at the level of proficiency that you would hope or strive to be at it's discouraging but that's so much of life we go through things that sometimes are are challenging in this adversity that we don't anticipate right agreed what I'm trying to get to is so I remember building my mind and so knowing how you've helped people transform knowing your beliefs about adaptation it's like that seems to be something that you're incredibly good at and I was wondering how much of that is through your own journey of the transform of your body like do you remember what you had to you know that's always been mentioned that's a great question as I think you know when I was a kid I mean I gots it was severely bullied I got I remember getting bullied when I was a young kid and getting bullied I remember you know you fear you feel scared and you feel helpless and my dad was always into fitness my dad was a LAPD and so my whole life was surrounded by exercise right but he'd always have us no way to have us do push-ups and pull-ups and sit-ups but for me it was just kind of I kind of delved into that is really just really kind of getting into that exercise component for me anyways because it was kind of my time I controlled it I took ownership and equity of that time it was something I could control so I started to realize I mean there's some kids that are always just gonna be stronger than me there's gonna be some kids that are gonna be faster or but one thing I could control I realized was my ethic my work ethic and I realized that very young is that you can't always dictate the result right the results will come because there's a lot of factors that come and that's applicable to all aspects of life but your effort is something you can if you decide to go dad saying to you at this point because usually like some deep wisdom yeah and I think I think my dad was just always like just get it done you know there's a there's an old Hawaii saying that if I use news today always can which is if can can if no can still can always can right just like just do it because I think at the other day of my dad was just like find a way you know that was always thinking find a way just get it done find a way you're okay but find a way you know and he was really someone that was always telling me like no matter what it doesn't matter if you win or lose just don't quit don't stop and it was something I really took to heart and I think it's something I apply now and I try to instill in my kids and in anyone I work with is that whether you're fighting whether you're fighting a fire whether you're you know deployment whether you're you know police officer no matter what you're doing even if you have the best of intentions you've got to just keep trying because sometimes you're gonna win sometimes you lose sometimes you're gonna save that person sometimes you're not you know and that's something that I think all of us need to understand is I think we're so controlled by what's the result what's a result you lost and if winning is the only way that you ed afire your value and your worth you're gonna live a really miserable life because we all lose we all fail it's part of the learning process you know people always say either when you learn it's so true so [ __ ] true because if you don't understand that then you just live your whole life being dictated by getting you no affirmation from those around you from this or that from what you get material things that you were able to grab that's all that right and we start to understand that it's about the effort then you start to understand listen in every one there's people in situations that are in really crappy situations and people that are going through really miserable times and that's where the brightest lights sometimes come from and if you look at those people with the brightest lights that come out why what is different because they could very easily want the other way it's usually those had purpose and dictate that I'm gonna get out they made a decision they're doing it for their mother they're doing it for their kid they're doing for some reason and I think it's something that we all find through our journey our evolution of life you know I mean early on if you talk to me in my 20s or maybe in your 20s we're totally different people right you're like I just want to crush it I want to do this I'm gonna do that and that's great but then you get to a point where you realizing that really doesn't matter as much as you know what it's all said and done what have you done to make things better or maybe don't give a [ __ ] okay then that's fine then those three I'm just saying there's also two but I tend to be one of the people that give a [ __ ] let's talk about first responders new freeze how much of getting over that is mental and how much of it is the sequencing and the protocols to be comfortable being uncomfortable they're a different breed usually those that go in there are just trying to help they want Pete they're people that want to be involved in that that community that tribe and they love to you know help people I'll just use firemen for example and I think that the mental component for them is is that mental fatigue right that they run into mental health is a major issue with first responders now because I think one of the things that goes into it is that guys going to situation when you're please fire military you can't am I didn't do my best what the hell happened I should have known better did this and they second-guess themselves and a lot of that is because they can't control it you know our body is in a fight-or-flight mechanism right so it doesn't really give a [ __ ] about hey go in and save air but just like they're gonna worry about me literally that's what the body cares about like let's keep you safe and alive and something stings shut down right they can't see as well they can't hear as well and for me that's why I wanted to create that system of something they can consistently do that are gonna help them move better and process things a lot faster you know and that's just getting them accustomed to moving in different moving patters under duress how do you create the duress and training a lot of it is just the fatigue component of getting them through different movements and having them challenge that move it because sometimes you know muscle fatigue is one thing you know and you get to a point where your lactic acids that just a max threshold they just like dude I can't move anymore but I try to move things where they can still move but it's very challenging their heart rates up you know it's uncomfortable they're hot so they're their body's having to deal with their body temp if we're there's like a visual restrictions they can't see very well auditory restriction where we take away some of their hearing maybe we cover one year they have one ear out you just the body happen to understand it because the body's like what the hell I can only hear to one ear now I can only see out of one eye can't see the different textural things and the body stresses out so the adrenal system stresses out because there's a sense of like what's happening it's trying to figure out what's happening so it's kind of a mix in regards to first responders that's how I like to to develop it because then I feel that these guys are in there they get more familiar with use I using their equipment when they're under stress when they're out of breath but we're not putting him at any risk right because these guys whether it be first responders or anyone they're not trying to be professional workout artists they're just trying to utilize the training to make them more proficient at what they do and that's my job that's why it's smashing and stuff like for me I push myself but it's a lot of it is you don't see me like lifting a million pounds I just I'm not that rich guys much stronger than me guys much faster than me more conditioned than me but I just for myself try to see if I can push myself a little bit farther beyond what I think I can do what I want to quit because really that is something that's going to apply to Phi police military is that it's hot I'm tired I can't get there but there's two more people need to get saved do I just give up you can't they gotta push past that right push past what they believe is possible but if they've done it in training time in time whether that fatigue did they learn that I just keep pushing just keep moving there's a crossover right if you look at the the most expensive computers in the world there aren't the biggest they are the smallest they are the fastest processing the processing speed is very important and can you maintain that if I take away you can only stand a one eye here at a one-year you know and you can only use one arm are you gonna freak out because you've been restricted or you just like I'm all right I can do this you just keep moving and focus and manage your breath and we have five senses but we also have an ear and for our census of you know perception and vestibular right so our ability to kind of find our balance and our regulation is very important because I'm a final of proprioception station a lot of the balance you know when you run into a balance you've seen protein you know people to work on their perception on maintaining balance but steeper they're much more much more on your your inner your like for example if you get vertigo you know a transman perception is that basically biofeedback it's being able to read a lot of battling yeah because a lot of that to use is your ability a lot of people fight where's my balance come from is it my hip mobility hip stability ankles feet yes all of the above but it's also your ability to control your your Hartree control your mind and focus right these are all elements of it that I love to deconstruct you know the movement patterns of individuals and assess it and it's hard I know that people are like hey what do I do it is it's important but I think that's why trying to build curriculum in a platform where people can go and they do a their own assessment and understand where they are and their limitations are and not only their physical restrictions but sometimes life gets in the way I got four kids or you know I'm working all day long how am I gonna get this done you've got to make it something that can fit into their schedule and I try to Oh think demystify it and it's over complicated sometimes we just need to learn how to move and understand how to move in a proper way that's gonna help us right if you want to take that to the next level over talking about you know sensory processing and sensory training and first responder training or for pro athletes or for whoever we're dealing with it's a much different right are people with actual physical restrictions and limitations and they just can't do it there's things that you have to work around but that all that always can mentality is something that resonates with me is there's always a way we always find a way and I think when you have that mindset that applies it every aspect of your life and really that's what it's about right it's great to be great in the gym but if you're weak-minded outside of the gym what does that even apply to you you're just strong in the gym you're eight but that's not gonna carry over that's creating your gym life if you're in the gym one hour of the day what about the other 23 hours of the day so I like to find things that are gonna cross over that we can apply to other aspects of her life so talk to me about the can-do mentality I know your son was hit by a car yeah and just shattered his leg yeah so how have you guys one kept him positive - built back from that like what's that protocol look you know it's funny my son is far far stronger than me at his age he we were going across a crosswalk we weighted link turned green we walked across cars coming on the other side speeding through didn't look it just turned right into him I just ran him over like right in front of me so it was a gnarly process I mean it's been like three years down fortunately he's recovered from all his injuries but it was it was hard because you know as a dad I always wanted to protect my kids from everything I'm not necessary shield them but be someone that they can count on that would always keep them safe and I remember when he was hurt he looked back at me as I hey Dad you said you always protect me what happened he was scared and dude it crushed me dude and it was hard because I kidding at shadow my works I always thought I'm strong enough to protect my kids but realizing that anything could happen at any time life just happens you know a lot of positive came out of it and he has a very positive outlook on it and if you ask him now he always says you know I would never change it you know I was like you got hit by a car guys I wouldn't change it dad because so many great things happen from it he met a lot of different people he saw the outreach of people it forced him to kind of get out of his comfort zone and really push you know sometimes it's amazing being a dad you start to look at you get a chance to look at the development of these amazing humans from a different perspective you know you love them so much but then you also get to see how they develop and it's fun you know you see the aspects that they're stronger and you add the areas that you can help support them in but I think that that incident really taught me that you just you have no control of anything that you think you do you know I was my whole thing is protect fan-like like I can control it and he can and I think that's the unpredictability of life and that even goes back into the functional training component really like you know flipping tires and hitting rope that's functional I guess you know it's different out-of-the-box training but functionals can you operate in life one thing I expect that things happen can you manage yourself and I hope that those small little victories that that people get from finishing a workout or getting these things or things that they could apply to all their little parts of their lives right because if it's just working out I just feel like it's just you're cutting yourself short what's something that you taught him during that process hmm interesting I think one of the things I kind of taught him is to believe that the pot you know the impossible is possible so he was just getting into you know sports for the first time and he was excited kind of making your friends and then this happens and and I think he was like you know I finally try and then this happens you know it was kind of like from a fourth-graders perspective I tried dad and then this happens I mean what's the use right I wish I could try again or you know it's gonna be impossible I mean like it's never gonna be the same as it was before it's impossible and I think I had to dig deep because there was that fear that in my head I was like maybe he's right you know maybe it's not do I just do I just tell him that is and maybe it's [ __ ] my just [ __ ] my son trying what did you tell him I said one day at a time I told him I think I tried to manage his expectations I just said let's just get a stronger let's heal the bone first steal the bone so you got a rest you got to take your you know take yourself emit your nutrients get the rest you need keep stretching do that you know I kind of just keeping him on specific tasks and then one task the bone heals okay now let's get the muscle stronger okay muscles getting stronger let's work mobility right and that's from a physical perspective I think the hardest thing was mentally trying to get him past it you know how this thing called mission 120 that I started he was actually from him when he was much younger like six or seven that he asked me what a dad is anything more than a hundred percent and I was like yeah there's a 120 percent I was like you know like when a sprinter is running through the tape they don't stop at hundred meters they run hundred twenty meters for top speed you got to go pass what you think is the finish line if you really want to get your maximum effort at you you know at the end he's like oh that's interesting daddies do you do that Dad that was like no I was thing about of course team I was like oh yes and of course not gonna but my hand was like oh my god that was like reality check right I was like damn so at that point I kind of made it my mission to always try to do more than I believed was possible and I started to see so many results from that but I think getting in through it was something that I just kept telling a listen just one at a time you know and it wasn't so much about stay positive it's just like stay focused on your task this is a goal there gonna be days that you just feel like crap and you don't want to do it it hurts a lot and you have doubts and that's okay to have those days and I think allowing him to be okay with having those days I think I found that it helped him more than ever I said suck it up suck it up just go right because inherently that's us because I allowed him to kind of express his frustrations does it tell me how frustrated you feel you're scared it's okay to be scared are you frustrated you know tell me your anxiety in regards of this and it's hard took a while to get it out of them but I found that once you get it out and that's the whole thing all right I mean tell my first responders and and all of us in general we have so much of a mental block that happens that we just don't want to do because of fear or anxiety or past failures or whatever the case is it just stops us and I think rather than saying screw that go push past it we all hear that but that's that's a reality a push past it but that all that crap that was back there still sitting in that room just building up I got closet you just keep throwing boxes in there eventually that the it's gonna swing open all that craps gonna come out and you're carrying all that excess baggage so I'm just a friend believes just have a line of communication where I think I have that with my boys and I it's much more just hey let's talk about it and we can be scared you can have anxiety it allows people to come to grips with that feeling and realize that they can rise above it if you just deny that feeling it just doesn't make sense it works from a very short period of time and even if you're able to sustain that for say 10 years there's gonna come a time in your life where it just breaks down or it causes other hang-ups because because you're trying to fix this circuit this circuit doesn't get it you know dis apply so it applies to your relationships or other aspects that you would not want you don't understand why it's just a lot of it's because this circuit needs to be fixed so I think coming to terms with all emotions is important driving them down does it make sense to me you know and so you know when you're talking to apply the applications into fitness is that you know being discouraged or you know feeling very you know you don't have lack of confidence you know you're not self-confident you feel you feel funny about how your body looks you don't feel strong you feel weak or all these different things rather than saying you know screw it we do it anyway yeah I can't there's elements of that you have to push past it but if you don't come to grips with that's okay you feel that way but just do it anyway we try it anyway seems to work better for me in my my own personal relationships and my kids and how we deal with with clients at first responders it it's I think they feel like you you give a [ __ ] too right yeah yeah what did he teach you you know I think his resilience is something that I always see every day you know he has his own things that he struggles with in his life but he always tries to have an attitude of even if I'm not in the greatest of moods then I'll try I'll try right and that's all I ever want is my son to just feel like I'll try and if I can get that across to anybody as just try because you can control try right can't control do all the times because maybe it just doesn't work out but you can control try and I think in my life as I you know continue to do things and I've been very blessed with a lot of different things that are happening there's always that anxiety of what if what if this what if not just like listen I'm just gonna do my best and try and however things shake out in life and however things shake out on projects they do and we just moved from there and I think that's something that I've learned from him I consistently learned from him is to have that attitude and I think if we can all apply that attitude then sometimes that the greatness is right behind that I try wall right where you're just like mask your that I could do it but you're just like one step to get to the other side and maybe you're not maybe it's still 50 steps away but at least you're one step closer to where you were yesterday right so I think just trying is important you know trying leads to can and they can try to do so I'll try then I can and I'll do what what are your thoughts around the pursuit of greatness like you have a very relaxed demeanor in terms of you're not trying to crush people you're not like [ __ ] suck it up yeah but yet you've achieved some pretty extraordinary things in your life your clients have achieved extraordinary things in their lives so you obviously have some relation to the pursuit of greatness like how do you think I'm you know I think it's and with my training many times you know when you hear me I have like a raspy like kind of loud boy somebody let's go let's go and don't get me wrong I'm definitely someone who will push you to the limit but I think as I as I kind of see every time with greatness is that the pursuit of greatness you have to have purpose if you don't have purpose your own personal purpose for doing it what is your reason for being great or is there a purpose if you don't know that yet you have to first get that because you're gonna have a hard time applying the two elements that are required to get there which our discipline is always required I think everyone can do hard work but can you do hard work day after date can have a discipline even you don't feel like it and a consistency can you be consistent with that discipline to achieve that but those two elements without purpose mean nothing so the pursuit of greatness I think is finding your purpose and it's really what drives you what wakes you up every day could be your your significant other it could be your kids it could be your job it could be a vision or some a dream that you have whatever it is you need to have it like with fighters it's they have grueling schedules but most of them their purpose is they want to be a world champ great if you want to be the best and that's your purpose that every aspect of your life needs to be aligned with that ok because if it's not having great talent is it's good but it's not enough it's just not enough you know I mean Jordan knows Michael Jordan says all the time people look at her go oh he's so talented but no one worked hard on that guy Kobe same thing you know he just his work ethic and his discipline is consistency he just want to be the greatest great your purpose is to be the greatest basketball player ever but you got those two elements to kind of get you there so I think deconstructing the elements the ingredients of the recipe are important people just want the end product to eat it all this is good but what's in that what's the ingredients that you need to put it in there and people are like I'll work my ass off good it's check box one that's fine it's like I have eggs that is a meteor make cake bro right can I see so what are some of the other things in in all the people that you've worked with and what are some things you see in common between the ones that really achieved that level of greatness I think one other aspect I've always talked about discipline and consistency but I think being humble in your training because you being humble you're open to feedback all right I think being humble and feedback that's in business that's in training you know it's in sports and first you have to be humble because there's always others to have another perspective that you didn't see they may have experiences that you haven't gone through yet that they can then give to you I mean if there's someone that went through the maze experience of building this amazing company they're like hey Tom let me talk to you and you said I don't need it that makes no sense right listen let's listen maybe there's an aspect maybe only take one 1% of what they say but that 1% is Diamond right so for me it's the same way is that you'd be humble because they're open to listening and and if you have if you're humble in the journey you're disciplining your tasks you consistent with that discipline and you have the purpose your friggin unstoppable bro so you may may or may not become the world champ of the best of the best but I tell you what you'll be the best that you could be mmm so that's what I do just do my [ __ ] best every time that's you can walk away and sleep well knowing I did my very best it sucks that I didn't win sucks I don't get the tasks done in of course every loss hurts or every you know failure hurts but it hurts a little bit less if you understand that is just one one battle on the full journey right so I think you can have purpose in a specific area in your vocation or your sport or whatever you're doing but you have to also I think fine-tune and find your end goal what's your end game what's your legacy game like when it's all said and done do you really care you want to die with the most money cool you want to be most famous person cool or do you want to affect as many people as possible that's where I kind of slug them because life becomes much more fulfilling right cuz you're like you're doing this for a friggin reason you're not just doing this because you're for shits and giggles you're actually you're making a difference and there's nothing like that it sounds corny [ __ ] until you do it and you feel it you're like wow yeah it's a big deal when you talk about your kids being your purpose and you wanting to impact people how do you keep that present in your day-to-day life when it's getting [ __ ] exhausting or do you have a photo of your kids eat where around your neck like is it the hundred and twenty percent where it's like I [ __ ] told my son that this is real and I'm gonna make it real like you've made it very clear that purpose is critical mmm that purpose is the thing that will show for you in the dark moments yes I don't think it will show up on accident I think people have to create a way we hold that thing in their mind or to conjure it in their mind in the dark moment I'm just wondering how you do that for me it's I sometimes in the dark moments I kind of lean back on and I like I said have you always candid the she went to all these things but I think it really comes down I try to simplified as much as possible it's just at the end of the day my kids my family are going to watch what I do not what I say it's what I do so I can talk a big game and say it but one of the time times with my clients everything to talk about if I don't do it it's all [ __ ] it's all [ __ ] so be an example and it sounds corny but at the end the day that's what it is is I'm not trying to press anybody but at the same time I got I got to do what I say and I think it keeps me it keeps me in line with what my goal is what my purpose is and I feel the weight of that and it's a good weight it's not a bad way for me you know the good weight is just get it done because one of the days I don't feel like doing the discipline component falls back into it and get it done do my best consistency do my best get it done and I think the last thing about being humble is in humble a journey is also being willing to accept support and accept from those around you that's one of the hardest things people have right because we're so used to especially from an entrepreneurial perspective or people that have done things on their own for a long time the strongest people are like I got this I don't need help but dude we all need help you know and I think we have to realize that when you realize that you become so much more powerful because not just you anymore it's now a team around you and that's important I think it's very important that those components are all become you know threads of your DNA and that's all we're consistency over time does it happen overnight but we're creatures of habit if that becomes your habit it's much easier to maintain it so where can people learn more about you so I have Instagram it's da underscore are you okay to role but yeah if you were gonna have people make one change that would have the biggest impact on their health what change would you have them make I think it's really just not to overcomplicate it and really just move just get moving whether that's walking whether that's incorporating some of my training curriculum but don't let yourself get intimidated by the possibility of of getting in better shape I think many times people are I have gone down the journey and failed so many times you're like I don't want to try anymore right or they just it just hurts too bad but just understanding that just move don't over complicate it get out walk because I think people look at an exercise program they're like screw that I don't have the time I'm too heard too out of shape just move and I think one one step leads to the second so if we can just get more mobile start moving around a little bit more then you're more inclined okay let me do that on a regular basis let me try to increase its density and set it up but I think all of us try to get exposed to try this new workout try that new workout and it's intimidating and we get hurt and things happen if you don't feel good about herself so I try to I try to tell people just kind of going with an open mind and you know just move and I'm happy just to see people moving you know I'm I'll be the biggest cheerleader for everyone that can get that done so that's awesome well guys I think that moving is very good advice and anybody that is helping to Train first responders certainly gets my vote of confidence I highly encourage you guys to check out what he's doing it's really cool and he's being very humble which I said is one of the keys but truly he's got some amazing stuff check out his Instagram see what he's up to I think it will help if you haven't already be sure to subscribe and until next time my friends be legendary take care thank you guys so much for watching and being a part of this community if you haven't already be sure to subscribe you're gonna get weekly videos on building a growth mindset cultivating grit and unlocking your full potential