Andy:   0:01
All right. All right. Welcome to the good or movement basics. Podcast. We'll learn you good. We will. We will, uh you're lucky that we're not teaching language skills or grammar, at the very

Ryan:   0:14
least, Yeah, but we will be talking about those today in the cell. So we're talking about. Come on. What is it? Well, so one of the

Andy:   0:26
things that it's really interesting you were in this really interesting time in society. Uh, and not not just acutely, but generally as well. Uh, everyone thinks that the ability to perform a Google search makes them Ah, an expert, right? Eso it, like as a last week or so are two weeks ago, pretty much everyone on Twitter was suddenly an epidemiologist.

Ryan:   0:55
Yes, right. Because we're right in the middle of the cove. It 19 scare, right? So

Andy:   1:01
So literally. Every person has a theory, right? And because they they know these things, they're they're knowledgeable. And now, now that everyone is like a lock down at home now that everyone is home, everyone is a personal trainer. It's amazing. It's amazing how many free workouts you could. You can join, you know, and I have seen quite a few of them. And good luck to you guys. Eyes what I want to say. But

Ryan:   1:29
ike you're looking at those because I have refused to any of them.You're You're smart. I I actually punched my computer monitor, which is, uh, let you guys know is not something I recommend. Um, so, uh, what we know GNB has has its own way of doing things, and we have for a long time. And we've always looked at training in terms of cycles, doing what's appropriate for you at a given time and changing that when your needs change. You know, if you if you are locked down at home or if you're just changing your environment or your situation, You know, maybe what you need to be doing isn't going after your personal best or trying to get jacked or whatever. Maybe you could use this as an opportunity not to just try to get your sweat on, but to do something you normally wouldn't do, right? Maybe this could be an opportunity to train some things that you normally would not fit in to your training to do stuff that you know is good for you. But you've always told yourself, Oh, I'll focus on that later. Well, this is the time.

Ryan:   2:39
ike you're looking at those because I have refused to any of them.You're You're smart. I I actually punched my computer monitor, which is, uh, let you guys know is not something I recommend. Um, so, uh, what we know GNB has has its own way of doing things, and we have for a long time. And we've always looked at training in terms of cycles, doing what's appropriate for you at a given time and changing that when your needs change. You know, if you if you are locked down at home or if you're just changing your environment or your situation, You know, maybe what you need to be doing isn't going after your personal best or trying to get jacked or whatever. Maybe you could use this as an opportunity not to just try to get your sweat on, but to do something you normally wouldn't do, right? Maybe this could be an opportunity to train some things that you normally would not fit in to your training to do stuff that you know is good for you. But you've always told yourself, Oh, I'll focus on that later. Well, this is the time.

Ryan:   2:39
ike you're looking at those because I have refused to any of them.You're You're smart. I I actually punched my computer monitor, which is, uh, let you guys know is not something I recommend. Um, so, uh, what we know GNB has has its own way of doing things, and we have for a long time. And we've always looked at training in terms of cycles, doing what's appropriate for you at a given time and changing that when your needs change. You know, if you if you are locked down at home or if you're just changing your environment or your situation, You know, maybe what you need to be doing isn't going after your personal best or trying to get jacked or whatever. Maybe you could use this as an opportunity not to just try to get your sweat on, but to do something you normally wouldn't do, right? Maybe this could be an opportunity to train some things that you normally would not fit in to your training to do stuff that you know is good for you. But you've always told yourself, Oh, I'll focus on that later. Well, this is the time.

Ryan:   2:40
Yeah, it's a perfect time and yeah, because you're listening to this. You probably know a little bit about GMB anyways. And the thing is, we're not about trying to do more exercise. It's about really figuring out what's good for you. And then we focus on learning skills, a skill based learning. And so that's gonna be a big focus about what we're talking about today. And this is a great opportunity. Just like Annie said, You actually go back and look at the things that you were probably neglecting, and by doing that is gonna help you to move towards mastery, further mastery of these particular skills. And really, it just comes down to the three things Strength, flexibility, control. And today I just want to cover and give you an example of something that you can actually do every single day, which might surprise you for me to say that. But I'm not saying you should necessarily exercise every day, but something that you can go back to practice a little bit off brush up on, and it's gonna help you to move towards that mastery as well. When things are back to normal, when you're back to being able to do the activities that you really love, then it's going to help you to continue to be able to do those activities away. That's this positive. What I mean by positive is looking, and it's not just physically, but also mentally, because this is also an important thing right now and like. And he says, You know, maybe the last thing you need right now is not just crushing your workouts, killing yourself every single day. It might feel good, the sweat, but looking at stress, looking at everything else that's going on, your life mentally may not be the best thing. Of course, it's dependent upon your own opinion, but we're going to go ahead and give you an example today of some things that you can work on. It a particular routine, if you will, that you can do every single day. That's gonna help you work towards mastery once things are back to normal,

Andy:   4:38
right? And so a lot of times I mean, we talk about basic skills and fundamental capabilities that we think are important a lot and, you know, on the surface we're hitting on. A lot of those were going to give Cem you, like Ryan said, kind of a routine that you can try, but the purpose of this, you know, if you imagine, uh, like, having a whole buffet of options in front of you, right? You've got some prime rib you've got those little mini quiche is, uh, you've got, uh oh, shall Matt, There's some vegetables over there.

Ryan:   5:11
That's not what you go to a buffet, man, you're here. You're here for the rosemary chicken, right?

Andy:   5:17
Well, sometimes you still need to eat your vegetables, right? This is the time to eat vegetables. Okay, This is what we're saying. We are. We're going to give you a plate of vegetables today, so if you're not into that, turn this off. Now, move on. But this is the stuff that you know is important that, you know, is good for you. But you've avoided because you've been going for that prime rib, right? Because you've been stuffing yourself with mini quiche is which are delicious. You're not wrong to do that. But you're so full of mini quiche that you have not you have not had the full complement of veggies that you need for vitamins and minerals. So we are going to tell you how to use this time as an opportunity to get those vitamins and minerals that you need to do the stuff in your training that is necessary and important. And, ah, yes, most of it is basic. But, uh, you know, it's it's the stuff that's important that gets left

Ryan:   6:16
out. Yeah. Now the thing about this is you already know these movements, and that's, you know, looking at it as faras vegetables. You should be eating your vegetables, but it's not necessarily something that you look forward to. And that's kind of where we're going with this. Is the opportunity to go back and polish up these particular basics that you already no. And I said no and air quotes because this opportunity to get to know them better and the better that you know something. And the more understanding that you have of that, the better off it's going to help everything else that you're doing. It could give an example. I love language and, um, speaking couple languages English Not so well, but, um Japanese, though for example, you know, get to a level and he's there as well Where were proficient in Japanese. But the thing is, if we go back from time to time and polish up particular places within our language, it could be part of a reading part of a writing part of colloquialisms that are happening. Looking again further at OK, in this particular case, what is actually being conveyed to go back and have a deeper understanding of that? It's gonna help us overall in our communication, which means that our lives are gonna be better, especially the fact that our wives or Japanese and, um it'll make our marriage hopefully better. And so it's kind of a joke there, but not really. And so what we're gonna do is far is looking at, um, moving forward today is we're doing the same with these movements, and so gonna keep it super simple, because that's really what we need to do is simple and keeping these, um, restricted, if you will, Just looking at simple things like the Spider Man, which is our push looking at a monkey, which is gonna be our squat and is practicing this particular movements is going to allow us to get really good at them, get a better understanding, is going to translate into everything else that we're doing. Okay. Anything else before we actually jump right into it?

Andy:   8:26
No. Let's jump right into it.

Ryan:   8:29
Just all right. So I had to get a drink in my coffee. There were gonna be looking to strengthen me, looking at flexibility or go look a body control control. And so the way we do everything here in Jimmy's, we look at our buy peas, five pieces, just purple that we use in order to sip particular workout session. Now, in this particular session because the focus is is really just on practice and play. We won't be including a push portion of this. Now, let me go through things. The first p that we have is a prep. This is gonna be a warm up, if you will. And what we're gonna use for this is going to be the basic gene. You warm up, we'll have links to all of this stuff here. Um, if you're listening to this, go ahead and check out online to get the links for this. So basically you're just going to go through the G B warm up guy. That's it. That's your prep. Nothing else to add to that. It's really simple. You can just follow along and just do it every single day and only take actually couple minutes. Now, next thing that's going to look at is the practice. So that's their next peak. And so within practice, we're gonna be looking at three Saints. This is gonna be actually the strength portion of it. You know, there's there's three movements that I'm gonna ask you to look at when you're doing this. And some of you are gonna be thinking, Oh, but I can't do the pool portion. Well, I'm gonna give you some ideas in some thoughts on how you can actually do this at home. So I already mentioned two of these. The 1st 1 we're looking at a push. Our push is going to be the Spider Man movement. So you're not familiar with that again? Just took it out online. Plenty resource is in there. The next thing they're gonna be looking at is going to be a pull. Now again, you might be think I can't do a pool. But if you have a table at home, yes, you could do a pool. The other thing. I even saw something on Instagram where ah, guy took to bed sheets and you drape them over the door. Then shut the door and he held onto the sheets and it allowed him to be able to work on his pulling movements. Okay, So are you gonna do for the Pull those reverse, Roque? And, um, that's your pool. Your squad is gonna be your monkey. I'm gonna go three days in depth here in a second. I just want to cover everything. So that's what practice portion of it. The next thing up, we're gonna look at play plays our exploration and in this case, gonna be focusing on a single weight balance. And then you're going to be lowering yourself down to the floor, getting down on the floor and then going back up, standing back up. That's it. You're simply gonna play with that again. That's it. So, in essence, let's say that you've got 10 minutes, maybe 15 minutes. That's plenty of time to be able to go through these, and this is not a workout and this is really what I want to stress. The purpose of this is to actually look at how you could make each movement better every single name. And what does that mean? What that simply means is what did you learn from that movement that day, And how are you applying it to the next time that you perform this particular movements? So let's go ahead and go really deep and look at each portion of this. So the first thing that we talked about again, it's prep that we're gonna be used to gmb warm up, um, got videos on YouTube. You can follow this type into the Google. If you want Jamie fitness warm up, it's all gonna come up there now. The very beginning, of course, is going to be getting yourself familiar with that warm up. So you follow along with video and then you'll just try it out. This is an assessment of sorts. And whenever you're performing these this particular session in the very beginning, the first time you do it, I really suggest that you take out your camera, take out your iPhone, your mobile phone, whatever you got. Take a video of yourself doing these movements. That's your assessment. You're just seeing where you're starting. And then at the end of five days, which is I'm gonna suggest you do this. Then you take another video of you performing these movements, you're going to improve. I guarantee you you're going to improve. But what is improvement? Me? Improvement sometimes is not just looking at a video and seeing that you're able to perform it at a higher level. The thing about this is that understanding an internal understanding and being able to show better control within those movements. So this is something else of looking after? Well, when you're going through this, so call me back to that prep you're going through that warm up and in the very first session or you're doing is you're trying to get a feel for what's going on in that form up. You're not crushing anything at all. You're just trying to do it. Okay, next thing up is you're going to try the spider. Me? You're taking a video of yourself. You're not even thinking about really too much. You're just going to try. That's it. Doesn't matter how you do it. You just trying to do the same with Ro. A reverse roe, whether it be using a table or on your door, whatever you have to be able to do a row and then you're going to try a monkey, that's it. Then you're gonna go ahead and you're gonna try a single leg balance. Now what single leg balance should you do? The answer is yes. It doesn't matter. It really does not matter. You're simply going to see how you convey balance on one. Late now, on my instagram Macao's I recently posted an example of a single A balance that has a lot of different things inside of that. Great. Whatever. Okay, Doesn't matter. It's just example. But it really even if you just put your leg out in front and try and balance on that one leg. Great. Okay. Yeah. Remember, you're taking a video of this, and so you're seeing how your balances and then you're simply going to lower yourself down to the floor and actually lie on the floor and then try and get back up. Now you might find that Wow, Trying to do this on one leg is really tough and in fact, you might not be able to do it. Okay, cool. Put your other leg down on the floor, Squad, down to the floor. Lie on the floor. Then just see how you get up off the floor. That's it. There is no correct way to do this. You are exploring how you do that. And this is why this is in the play portion of the five piece. All right? And that's it. That's all you do. You prepped. You go through the GMB, Wilma. You try the spider man, you try the monkey, you try a reverse rope, then you play. Go to the play. A portion of that you try. You know, you do your scene like balance. Get down before you get back up. Now you might be asking. Okay, that sounds pretty easy. Yeah, great it is. But again, what you're focusing on is how can you make these better each and every time, each and every time. And by doing this, you're going to find you are going to be getting stronger. You are gonna be improving your flexibility and your mobility, and you're also gonna be improving your control. Now, I'm not saying that you can't do any other workouts. And so, for example, a couple times a week during these 55 days, let's say two times you really like to get your sweat on cool. That's great. Well, the place to do your workout, for example, you might be going through a hit circuit or something else that happens after you're play within here. And so in Jamie, that would be considered the push portion. And so you just basically start off with the warm up. You practice these couple things when you're performing this, and so that's really the shell of it, if you will. And this is the way that you can do every single day again. It's not really looking at a workout at all. It's simply looking at practice. And the thing is, that's just the overby off that, And we're gonna get kind of in the nuts and bolts of that in, you know, the next section and go in the actual details of what you can be looking at and where your focus should be when you're practicing this stuff, anything to add to that Andy. No, I think that's really good, and it's important.

Andy:   16:33
Justo to know that. You know, these aren't magical special exercises or anything. You know, uh, these air just basic things. You can choose whatever you want to do, Any kind of movements that you think are important that you would like to go back to and get better at anything that you feel like. You know, you haven't given it the time it deserves. You can pick those for this. You know, Ryan Ryan's using the example of, Ah, you know, ah ro the monkey and the Spider Man. Because those are, you know, two of those air very, very full body and very have a lot of movement. And the other one is just uses, actually most of your body, too, but is often neglected, right? So these are things that are very fundamental and have a lot of value and are easy for people to understand is why we're giving these examples, but choose anything, anything. But the idea is that it's not supposed it's not to challenge you to do the exercise. It's not to make it difficult. This isn't a work out the way you normally think of it. This is This is kind of like this is a review. This is like going back and getting better at something. This is the thing like the example I give a lot where you know a pro athlete will go back to basic things and work on refining that thing right where somebody who's really good at a sport will drill on a certain skill. Right? Where? Where? I don't know the names of any single pro MBA player, but where, where? AH, basketball player will work on one passing drill, like 1000 times because that's where they their coach and then identified a weak point in her game, Right? This is going back and filling a hole. So pick the movements that you feel are necessary for this or use these because they're really good, full, like all purpose, general things, right. But the purpose isn't that it's hard for you to do. What you're going to see in the next bit is that we're taking these and refining.

Ryan:   18:40
Yeah, and I want to read. Reiterate that fact that again, this shouldn't be hard. It's you finding, and this is what we're talking about is you finding a level ah variation, if you will all of this particular movement that's gonna allow you to learn if a particular movement is so difficult that you have been trouble doing it, What, you're gonna learn that you can't do it? That's good. But the thing is, this what I really want us to focus on when we're going through this particular session. And the reason that I chose this particular movements Dan is is is because of what you said before. It is allowing us to be able to keep things simple and and then keeping things easy, if you will. Challenging yourself is good, but keeping them in a level that you're able to perform them is gonna allow you to look at things throughout your body and bring better awareness so that you're practicing and polishing up these particular things. Okay, so that's exactly what you're going to be doing. And so again, when the very beginning, you're gonna just have to try out these movements and just look and see, OK, this is what I'm going to be doing. That's it. You can't hope to just jump in there and just nail it right away. These are possibly things you've done a lot. Okay, Uh, depending on your history here, within GB or other places, you might have done the Spider Man many, many times. You might have done the monkey many times reverse rose many times. But in this case is your opportunity to go back and look at it really for something that you might have not noticed before. And so this is where you can actually look at your entire body when you're doing this, and lift really go from head to toes when you're performing a single repetition of these movements. And this is why it's going to be very important to do these slowly. And if you're having trouble doing them slowly, that means that that level is too difficult for you and you need to drop down a level. Um, this isn't a time again to try and crust stings. You're really, really actually taking a step back and getting really good and becoming more aware of what's going on in that movement, so that when you go back to the higher levels and the other things that you want to do, they're going to be better. They're gonna be easier because you have cleaned up and polished up your form. The quality's improved. Awareness is improved. Your breathing will improve when you're doing this. So that when you put it into motion in another example for example, your activities or whatever else it is, you will have that awareness which translates into better performance and not really what we're after. So the Jamie warm up, then you watched it. You did it the next day. Start thinking. Okay, What am I feeling when I'm doing this? Okay? And I'm not talking about happy or sad or a single that literally what's going on in your body. Okay. When I perform this particular movement, where do I feel it in my body? Okay, that's it. That's all you're thinking? That's that's it. You're not trying to change things up or anything like that. You're simply trying to go. All right. What's going on here, period? Just bringing awareness to that. The same thing is going to go for the Spider Man, the monkey and the table road. When you're performing the Spider Man, What is going on? Wow. You know what? This is similar to push up, but I really feel it in my shoulders. And then you happen to notice. Oh, I'm shrugging my shoulders when I do this. I did not realize that before, and you could do this every single day. When you come back to that particular movement and by being open toe what's going on? Your body is going to teach you literally what's going on and a lot of us, because we do these movements and, you know, think that we've got the movements and we end up just blowing past that and not really seeing them for what's going on in our bodies. And that's the real goal of this is to polish up these things. Be aware Bye. Noticing what's going on and on the way to polish this super simple. If you're short on your shoulders and maybe you shouldn't be shrugging your shoulders, don't shrug his shoulders. That's right. And then you focus on that single point. That's it. There's no there's no like, magical way to do this except simple wherein. It's because you know what's going on. The Newman, you know, if something's going on, another example for the Spider Man would be like in a push up, really flaring your elbows out to the side you might not have noticed that before because you were so busy cranking out push ups. But by pulling the shoulder report part me pulling your elbows in. It's also probably gonna help you to keep you from shrugging your shoulders. You also might might notice that it makes the movement much more difficult and therefore you drop your hips. OK, well, then the focus next time could be simply pull the elbows in and keep your hips from dropping. And that might mean you actually going to a lower level by placing your knees on the ground and put a cool. That's great. Okay, remember, it's a single repetition and you're trying to do. This is beautifully as possible. Just a single time. That's it. Now you can do it multiple times if you want. In terms of throughout that session, you could do a Spider Man really nice and slow. Then you focus on what's going on. You take a break, you know, three seconds or whatever to catch your breath. If you need to, you can do another one, but this is practice. We're not looking at working out here. We're really, really taking a look at a single repetition and performing as beautiful as possible in order to get information is gonna help us to make it more beautiful the next time we do it, make it good or more gooder. That's the the phrase here for today's podcast, right? Right, So

Andy:   24:29
making this good or like it's important. The point of this isn't the specific things Ryan mentioned. It's not yo, uh, keeping from shrugging his shoulders. The point isn't about your elbow position or any of these things. It's kind of like if you think about posture, right? Is a good example. What Ryan saying isn't that you need to set a certain way. But what super interesting that in the time between the when I said the word posture and right now 75% of the people listen to this sat up straighter. Why? By saying posture and asking you to think about posture for just a second, even kind of offhand, you've become aware of your posture and what happens. You You sit in a better posture that then what you normally habitually d'oh! And this is all we're trying to do. We're not trying to say like I don't have to say, Sit up straight, pull your shoulders down and back and make sure that your your chin isn't judging for it. Right to say those things. You know those things. Just being aware of your posture makes you change the way you're standing or sitting, and being aware of the movement makes you change the way you're doing it. So it's not about some magic kind of cues of magic forms, some exact right way to do things. It's about trying these things and being aware and noticing where you are doing something that doesn't feel comfortable or right, and then just letting yourself do it in a way that does that that you do.

Ryan:   26:01
Yeah, and that's really good. And that's the big thing. Don't look at it is bad, you know, bad or good. Think of it just as it is. And how does that feel to you? Is that something that's going to be good for you? Languages? The same deal. There's certain phrases that we all use over and over and over over again. Uh uh oh, are you know, in Japanese whatever. It doesn't matter that you might not be aware of using now again doesn't necessarily mean that is bad or good. It's simply habit, if you will, that you have. And as soon as you become aware of that, then you can start making changes if need be. And that's what we're talking about when we're doing this, bringing better awareness to whatever it is you're doing. So you can truly evaluate that and say, All right, is this good for me or not? And really, am I doing it? So this is something. When we first started out G and B B, there were certain words that I would say all the time, and Darlow and Andy brought it to my attention. Okay, Don't say this. Quit saying this particular whatever it was. And thanks to that, it helped me in the videos that I was doing. Okay, this is similar, actually, what we're doing right now, but you're doing this for yourself. You're assessing. And this is also why, As you know, ask all of you when you're doing this start off. Be sure to take video and you know you don't need to shoot every single day. But having that starting point seeing what's going on in the beginning And you know what you were feeling when you took that when that video, so that after five days, and he'd take another video of you going to the things you're going to see things because you're gone through that awareness process on camera that I might not be able to see because, I don't know. You're feeling of what's going on your body when you were doing it. And so that's why I keep bringing it back to slowing things down. Just being aware of what's going on. And by doing this every single day, you're gonna have that feedback, your hand, that data, if you will. It's gonna allow you to be able to really, really, um, figure out exactly what was going on, and plus, by doing it every single day, then you're gonna be creating a habit moving forward. That's going to be a good one for whatever it is you're doing. Similar to posture. If you're always being aware of your posture, you know what you need to do in order to make it better. It's not that I need to sit here and tell you how to how to say it or talk or anything like that. Okay, Um, yes. Uh, let's see if we just talked about that. But, um, basically, again, it's very beginning simply trying out the movement, seeing what's going on and then each and every day, kind of just being aware of different places in your body when you're doing that movement. That's really what this is like. And he said, You know, these air particular movements that I chose because I think they're pretty simple in terms of I'm not making this complicated. But the other reason for this is that the play aspect of it, especially going from a single leg to the floor and back up. Yes, it's a challenge. And by the end of these five days, you might actually find that that you can't squat down on one leg and you can't get back up on one leg. That's really though, not the goal. The goal is simply of what's going on in your body, being aware and, to be honest, not working out. That's a huge thing. This is really about looking at the concept of practice, the concept of play and just polishing these basics. Okay? Anything else in there? Well, yeah, I

Andy:   29:34
think another good thing here is that you're doing this in a short amount of days, and so if we're talking about a temporary span of a couple of weeks or a month or something, where you're gonna be off your normal routine, then you have a lot of options of things you can do. But in a handful of days you're not going to. There's nothing you can do that is going to make you noticeably stronger in less than a week. There's nothing you can do that is going to increase your endurance noticeably in less than a week. There's nothing you can do that's really going to, you know, get you mawr in shape and a handful of days. So this is a good time to not have to worry about that and instead focus on the things that you leave out and what it gives you is you can notice. This is why Ryan is saying to take a video if you practice a thing even just a few minutes. But if you practice it, you know like you know, 15 20 minutes every day, or even three days a week or something like that, And if you film yourself and you put in some practice and you work on these things and you're aware you notice you will absolutely see that you can markedly increase your control of a particular skill in a handful of days. And this is why this is a great opportunity to focus on these things because you have, ah, we hope a small amount of time. Ah, that you can chunk down too. And you know, you have this opportunity to do things that are outside of your normal routine. And it's something where you can actually see the benefits of it accruing over time over a short amount of time where you might not have noticed the benefits if you were you just tossing this stuff into something else, right? And so it makes it, you know, doubly valuable because you get the benefits of it. But you can also feel like you're accomplishing something in a short amount of time, which I think is really important to have a little bit of positive feedback loop internally, like mentally, physically, to get some some feeling that you're accomplishing something based on the effort that you put in,

Ryan:   31:49
Yeah, Yeah, Yeah, that's really it. It's just looking at the next five days and doing that. I actually don't suggest changing the movement, making adjustments according to your level. I think that's good. But again, the goal is not to go from Spider Man. Two plants or anything like that is ready to use the same movement over the course of these five days to just gain better awareness of what's going on. Okay?

Andy:   32:13
Yeah, Don't tryto don't. Don't think about progressions. Don't try to get somewhere. No, not me where you are.

Ryan:   32:20
And that's why that's why I suggested these these simple movements, if you will, the basic movements of just using a woman prep. Then you're gonna go through for your practice. You're gonna use Spider Man and you're going to use monkey use a table roll and then for your play here is going to a single egg balance down to the floor and then back up. That's it. So explore, see what's going on with your body on the other thing. Tears. Have fun with it. Look at it is a way to just have fun. And if you could do that, um, it will be fun. All right,

Andy:   32:52
controllers have fun. It will be fun. That's right. There's your reason for that. There's your moment of Zen. All right, Thanks, everybody.