S3E12 · The Boys’ Shambolic Chin Wag

We are infinite. Let's do this! Come on! Come on! Mounting! [Music] It's too damn hot for a penguin to be just walking. Alright, I'm struggling this morning with buttons and technical difficulties and... You have one job. It was the second time we start. Yeah, the buttons look the same, 'cause they're the same colours. So, uh... That was green though. Is it meant to be green? It's meant to be red. Red means we're good to go, so... This is an absolute shambles. Well, I mean, maybe this is where we start. We're eleven episodes into the podcast, where we thought it'd be...

We still haven't quite nailed it. We still haven't quite nailed it, but this is the thing, right? This is... Hey, whoa, whoa, whoa. Speak for yourselves. This is learning a new skill. It's just practice. You're gonna have times where you fuck it up. You're gonna fuck it up. Yeah, so, how, uh, how have we found... We're gonna be here for hours, aren't we? How have we found the last couple of, uh, couple of months worth of podcasting, lads? My episodes have been really good. You two need some work. I've had some elite guests, and we've had some elite conversations.

Well, that's it. We're a, uh, we're a product of our guests, really, so the, the less episodes we can have of us talking shit, the better. So clearly struggling this week. Yeah. Yeah, I mean, I mean, these kind of episodes, I think, is something that I want to build into being, uh, every four or five a week part of it, and for those watching and listening at home, if you enjoy these chats, once we get our shit sorted at the start, let us know. Once you get your shit sorted, yeah. Yeah, I'll take full responsibility for that because I pressed the wrong button.

Um, but I think these ones are important, and then we, uh, you know, we build out the, the other weeks with good people doing good things, brilliant, wonderful members of our community. And I guess the aim of this one is to test the waters with, uh, three people on the podcast, 'cause this'll be a first outside of the Fusion podcast that we had earlier in the year. Yep. First one. So we'd like, we'd like to explore getting a few more guests on the podcast, how it's gonna work, the logistics of it. So this is just a little bit of a dabble, dip the dough in, dip the toe in the water.

Just dip the dough in. And, um, I think the plan was just to talk, talk about what's been happening and talk about how things are going and talk a bit of rubbish. But we've, uh, the Virtus family has come in strong with bulk questions, uh, which we've got a fair few of them to record, so we will, uh, we'll play those questions as we go. But for the first three months, first 11 episodes or so that we're up to, what's been your favorite moment of, of the rebirth of the podcast? For my just being on a podcast, like I never thought I'd be, uh, interesting enough or have enough cool shit to say to be on a podcast.

So it's, uh, pretty cool to sort of sit back and just put your thoughts and your words out into the world and, uh, whoever wants to hear him can sit back and wrap their ears around them. So it's been pretty cool. And then you're on the gym floor and people are coming up to you saying, Oh, I liked your podcast. It's good stuff. Bit of a dopamine hit. That's what you've liked. Yeah. Nothing wrong with that. I like a double tackle that just takes an hour and some editing to get it going. Really mutual. Do we just crave more?

Uh, I have enjoyed just sitting down with people. I've only done, I've done three. People who I don't really get to have that conversation with outside of sitting down in a podcast. So yeah, I always found that's the best part of podcasting is just when was the last time you sat down in front of someone for an hour and just had a conversation about them and what they're doing and things like that. And it doesn't happen in day to day life. So, you know, it is a bit sad that we have to do it in this format, but it's also, you know, grateful that we have a format like this to be able to have these conversations.

Um, but that's not my favorite part. My favorite part is that a podcast 11 episodes in and I think I've only done three or four of them. So finally, the best part, the best part made him redundant is, uh, exactly, exactly. The best part is when I get to listen to our podcast as a punter. Um, like I whacked, um, yours and Allie's episode up on the, on the big screen, uh, on Monday morning and got to listen to it. I didn't have to edit it cause Beck did it. Get around her. Shout out. Shout out Rob Ruck.

Good job Chuckie. Didn't do the summary and didn't schedule the, uh, the Podbean episode, but we're working on it. I did notice that, but I didn't want to bring it up. I fixed it. Um, we're going to crash course, um, to be able to do that and listen to it without having had anything to do with the production of it or the recording or anything was, was phenomenal. And, um, you know, I guess being a, being a host sometimes and being a participant in the podcast, you, you, you experience it differently when you rewatch it or re listen to it.

So, so that's been brilliant. So I'm, I'm looking forward to more of that. Do you listen to your own podcasts? No, no. I, I watched mine and Ed's, um, partly was because I wanted to, uh, identify some, which areas were, were valuable so that we could make some more content around that, those particular parts. But, um, I don't know, over the years I've done a lot and I used to listen back to them every week. I kind of get excited for it. Now I like waiting three or four weeks and then listening to it cause

you kind of, I should, I should, I should have said that or you kind of go, Oh, I was pretty switched on to that that day cause I wouldn't have thought of that then. Or, you know, it's an interesting, it's a whole different experience for me. It's like I was there, I've already listened to it live. It's important reading, like there's some books you'd need to read a couple of times till it sinks in and there's some questions or some advice, like some of the things Ali said the other day was just, I think there's immense value in touching back on it and, and re-listening.

Yeah, that's different. I might go back to him in like six, nine months, but not the next month. I'm not going to go back and listen to it cause I had the conversation. Yeah. I think, I think early on for you and your development would probably help. I did listen to my first one or two. Good. Get around ya. What are we most excited for, for the podcast over the next couple of months? Who is it? Is there a guest? Is there a particular episode? Is there something you want to do? Cause I guess the plan would be like a 25, 30 episode season, have a week or two to chill out and then get back into season four.

Launch, let the dogs out. Do you like that one Mitchell? Every now and again, the Hamilton comes out and it's phenomenal. Just the guests, just a broad range of guests. Who do you want to have? Who's your top two that you're looking forward to interviewing? Darren Moore. And you don't have to have asked them. Darren Moore, yeah. I mean, you were going to do Darren Moore. I'm going to do him good. I never want to hear that in my ears again. I'd like to get my coach Alexander Sandalis on. Fascinating man to talk to. Get him on.

Mitchell? I don't think I have any specifics cause I haven't really thought of it to be honest. I enjoy just taking the people that don't want to be on the podcast. Why do you hate the Brutus? No, no. I enjoy having conversations with people, but I don't necessarily need to do it in a podcast way. The three that I've had on the podcast, two probably didn't want to do it in the first place and Ali was fantastic. So for Indian Jazz's episodes, I really enjoy that because you see them kind of bring their walls down. And I don't normally get to have that conversation.

So I don't know if there's anyone that comes to the front of mind for either of you two in that space. But for me, yeah, I haven't really thought of it to be honest. Actually, we do need to get the Speak Share boys on. Laff is just sitting there shaking his hoodie. So we'll do that at some point. You really should have videoed that part to send to him. But anyway. But yeah, there are a few people in our community and I'm actually... I was wondering whether this was just a cop out cause I'm doing people I'm comfortable with.

But I want to re-interview some of the people that were really pivotal when I first started the podcast in 2017. Like the Sam Kecks of the world and Andy Van Der Beek and those kind of people who are really important, much loved parts of our community. And people in the community who, you know, what they were doing and where they're at, Stakehold Boys. What they were doing and where they were at, what are we, five years ago has changed so much. But I think a lot of the lessons and the learning and the growth areas would be, you know, they're cognitive from what they were talking about then.

So I think that would be fascinating. But ultimately, it's just nice to be here. Nice to be here with you two. On the double couch. I like it. I feel very, very far away over here. It's kind of comfy there. Yeah, we'll work out exactly what our setup looks like for three people and we'll kind of build that into it. But I guess the main thing, main focus of this episode is going to be having a chat, going through some some questions from the Virtus family. I haven't seen these questions either. Didn't look yesterday on purpose.

It's what she sees, what she's going to get. Shocked me, you're right. Shocked me. Raw dogging. Raw dogging, yeah. Shout out to my boss. Shout out, fuck it all. I was speaking of raw dogging, let's go with Paul's question to start off with. Ready? Is that because you just had a kid? Not what I was thinking at all, no. So this is a question, actually I don't need to, he explained to me. Yo, what's up Pretzelhead? So with the programming, I was just curious if you're still doing things the same way now as what you were doing back in the day when we were doing your program that might turn us into beasts.

Like, say for example you would start us off with a warm up, get the limbs moving, get a bit of movement and then get us onto some explosive exercises, get the CNS working and then warm up into some heavy lifting and you might do two sets and then you jump into your working sets. And then all your accessories and then some conditioning. Are you still following that format and what's the idea behind it and do you have other sort of structures that you follow and why? I really want to do plyometrics and stuff, that's the sort of shit I like doing when you were coaching but I don't know where they sit within a standard session.

So yeah, that's what I mean bruh. Anyway, love you son, speak to you soon. I thought you said he explained it well. He waffled, I thought he did, he waffled a little bit. Very loaded question and two, I like the addition of the voice bites, very professional on the podcast. Yeah good, so maybe that becomes a part of our potties that we get our furthest family to ask some questions. I guess, I mean I'll answer the 17 questions that are always part of that question and then you two can kind of do your little bits

and pieces but in a nutshell, you know, Paul and Porky and Jesse were two people I used to train early on and would basically just try shit with. So a lot of my coaching philosophies and especially around programming were based off just throwing shit at a wall and seeing what stuck with them and then using what I was learning at uni and learning what I was learning coaching and internships and just trying with them and seeing what worked. In a nutshell, the answer is yes, I'm still using a pretty similar structure. We've got movement prep

into some sort of CNS priming or technical technique work into a main lift, into some supplementary lift, into accessory and then maybe some conditioning at the end. But the obvious caveat to any programming discussion is it depends on where the person is and it depends on where they're going. Count of question, if Paul came to train with you tomorrow, would you follow the same structure? That's what he's asking. It depends. For him right now? For him right now, it depends exactly on what he wants to achieve and exactly where he's at, right? So if he

mentioned he loves plyometrics, so in terms of where that fits, that would usually fit in the earlier stages of a program when he's fresh and when he's not fatigued and when he's moving well. Which obviously, as we lift heavy, as we add volume, as we cultivate fatigue in a session, the quality that he would elicit in a plyometric would decrease as that goes. Can I jump in and ask a question of you for the people that may not know all this SMC jargon? That's another question but use the word main lift, your supplementaries, your accessories for the audience that might not be around that lingo.

That's a good question and I did a little impromptu programming masterclass with a couple of the interns the other day and it's nice to revisit some of that stuff because you kind of go, what is actually important? In a nutshell, my sessions and by extension our sessions because we do effectively similar structure, there's some sort of breath work to start off with which is the goal of that is to change the way your nervous system is behaving and maybe reduce some stress or get yourself into the right headspace or to allow us more access to change how the rest of your body is behaving.

Then there's the, we do some sort of self massage to improve the way the tissue is behaving and then the, I guess what we would call explosive or technical part of the warm up is either to move fast or to move a particular way. It's to improve movement patterns or improve movement patterns done quickly or improve force production speed. A main lift would be your six main lifts so your squat, your bench, your row, your deadlift, your overhead press or your chin up or variations of those so we break them down into I guess a movement pattern so lower body push, upper body push, lower body pull, upper body pull, vertical push, vertical pull, etc.

So we can break them down that way. Your supplementary lift are your derivatives of those big six movements so if we're looking at a squat being a lower body push, your split squat, Bulgarian split squat is a single leg lower body push or a front squat is a derivative of a back squat. You could argue that they're both main lifts but it's easy to get lost in the weeds of the semantics and then your accessory work is your isometric work or your pipes, isolated, is your isolated single joint exercises that might be for a sport

athlete, it might be improving an area that's not working well or it might be working on just feeling good or it might be improving a movement imbalance or something along those lines. Or a laffer doing his nordics and his kopenhagen's. I hope you did your nordics and your kopenhagen's today laffer. And then the conditioning side is the energy system development which all exercises energy system development but it's building in capacity into your ability to show up consistently and perform at a high level repeatedly which might be low song distance, it might be anaerobic power stuff, it might be repeatability in a football or netball scenario or something along those lines.

So in a nutshell yes. And which you're always going to sprinkle in last so you're not I guess fatigued for your max force, max velocity. Yeah and your session like your program over like the whole program has a focus but at the end of the day each session has a focus so you might have a strength session with a conditioning bias so it might be a main lift, a supplementary lift and then you shift straight to conditioning or it might be movement prep into conditioning. It might be a conditioning focus session so program design is

one of those things that you can talk about in 30 seconds or you can spend 4 hours nutting it out and at the end of the day the only thing that matters is that you're getting the person that you're coaching closer to where they want to be. I'll give you a 10 second answer it doesn't fucking matter as long as you can justify why you picked it because what the 3 of us will do will be different and it doesn't matter because we're going to get the same. I was just about to say as Mitch taught me in the internship you can do whatever the fuck you want.

You can. As long as you move the needle. This is programming in a nutshell. So Porky if you love plyometrics fucking do more plyometrics. What's the difference between a plyometric and a jump? So plyometric is represented by ground contact time less than 0.2 seconds? Ah yeah something like that. Good. There you go. Good question Porky. Anything else to add for programming? Ah I guess you can just compartmentalise it. You'll have heavy effort days, you'll have dynamic efforts. You don't have to just train the one thing on the day. It doesn't have to mean you just train the one thing on the one day.

Little elements. Probably not going to listen to it. Huge listener. Probably doesn't even know what a fucking podcast is. He died you know that right? Fuck. Alright. A podcast favourite because he always puts some questions in. Hey boys. Couple of quick questions. What is your favourite thing about Virtus? Are you going to ask the second question as well? We'll go one at a time. So favourite thing about Virtus? Mine is the people. Full stop. It's just wonderful people. We are spoiled by the quality of people that want to pay to spend time with us in a nutshell.

Yeah. It's not work. It's a good problem to have. It's not work. Turned into a morning person which is probably better. Yeah good. My answer is of course the people. That's why we're all here. But to provide something different. It's a place where for me or us as a coach we can do whatever the hell we want and we can play around with things so that we can trial and error and then pick and choose what we want to pick depending on our contextual environment or our contextual person. A place where we can experiment with

the things that we love that for the most part clients don't really give a shit about S&C as much as we give a shit about S&C. We get to employ that to people who move the needle and they adapt in a way that this is why they're coming here. They're getting closer to where they want to be. For me it's the people. I was bored as batshit the other night at home. I didn't have work. I'd just go in and hang out. What am I doing with my life? I came in last night to train and good vibes, good people.

What else am I going to do? It's a cult. The first part of that is a cult and the second part is your torture. Alright, next question. Good chicken. What's your favourite thing to do outside of Virtus? I've never heard him speak like this before. He's a very pensive questioner, isn't he? I feel like he's either just working off a nap or he's high as a kite, either or other. He was just trying to be articulate. It takes a lot. The air's a bit thin up there. After Utah I answered first last time. What's the question?

I knew you were going to answer that. I knew you were going to outside of Virtus. I don't do much outside of Virtus these days anymore. As I said, I was at home bored as batshit the other night. I don't know many people in the area. I've just moved here not recently. Get around him. Call me some friends. I just pop my head into Virtus. How long are you going to use that excuse for? It's been a hot minute. Do you think I'd have some mates by now? It's been a year. I like to spend my time catching up with friends and family in Geelong or Hamilton and go up to the city.

I like to catch some live music. I haven't gone to many AFL games this year due to my other footy commitments. That's how I like to spend my time. Play a bit of tennis. Oh yeah? That's ace. Kick Wase's arse. We'll ignore that. Moving on. This might come as a shock to most people, but I actually really enjoy my other jobs as well. Work a little too much, accordingly. Work a whole lot. Again, no one cares as much about SNC as what we do, but this place allows me to try out things that I go and take at other places.

I do some teaching. I do some online stuff. I do some athlete-based things. So I enjoy being away from this environment and then taking the things from this environment to others and just sprinkling that in. Pretty easy. Obvious one is probably golf for me. I'm going to start getting into golf. You've been saying that for a year now too. Yeah, it's true. Virtus Golf Day, 11th of November. Get around it because it's been epic. It was going to be set up right now, but we're podcasting instead. It might be set up by the time this podcast airs.

Probably not. Oh, Sunday? Yeah, probably. Yeah, Sunday night. My favourite thing is just hanging out with the girls. Hanging out with the girls, Banksy, KP. Outside of that, I like my own time. So whether it be zoning out, watching a movie or golf occasionally, I need to play more often. Can't wait to kick your ass on Sunday. Yeah, you will. Footy is obviously a big part of my life. So we're coming to the pointy end of the season, which is exciting. Yeah, that's good stuff. Probably my favourite thing, dinner and a movie. Good food, good company.

What's your choice of dinner? It really depends where we're going and what I'm feeling. What would my go-to be? Mexican is probably my go-to. Good steak. Yeah, yeah. Something a bit different. Anyway, I think there was three questions. Let's find out. And a random one would be, what is an unpopular opinion of yours? Cheers. Oh, here we go. I know what Tyler's going to say. I spoke about this on my... Veganism is dumb. Thank you. That's a great Tyler impression. I spoke about mine being like, recycling is dumb. But there's more context on my podcast, so go listen.

What are yours too? Yeah. So we've got recycling is dumb, veganism is dumb. What's yours, Mitchell? I don't think I have a big global controversial opinion. Can't have life without death. Jesus, that's morbid. I don't think I have a big global one. I just have little controversial opinions about a lot of things. Say something that's going to piss some people off. I don't know. I said something to Bec before, it was quite funny. You called her jazz. No, I called her a few things, but I can't remember what it was. She said, I'll take it like this.

I said, you can take it however the fuck you want. I'm still going to say it. So honesty is probably my most controversial opinion. It's the ability for me to be honest about how I feel about something. Obnoxious and honest. Synonyms in this. That was in response to when you called her jazz and you said, I take that as a compliment. Yeah, he's right. Here's one. Life is meaningless. Is that controversial? Controversial opinion. We're not as important as we think we are. Move on. Good chicken. Not controversial, that's true. Laughter's face goes, oh, okay. That's not what I want.

Are you okay, Dave? We need a celebrity camp. I mean, it's the first time we've had an audience, which is nice. All right, let's roll through these questions. Some of them are short, sharp, first answer, don't think about it. Some of them are a little bit longer, more well thought out. And then we've got a bunch of ones that I'll read out from our current crop of interns. If it's a good question, we might spend a little bit of time on it and actually unpack it. You guys can decide that. Because some aren't high quality questions.

If you were a plant, what plant would you be and why? I see where this is going. And there it is. What kind of plant would you be? I don't know. Cactus. Didn't you hear? I fucking hate plants. You'd be a blackberry bush because you're obnoxious. Why is a blackberry bush obnoxious? I'd say obnoxious is obnoxious because they spread and they... I don't get it. Cactus. Cactus. A sunflower. Short and prickly. That's where I was going. A sunflower because you just bring joy to people. Yeah, and I like to stare and face the sun. Blame. Turn and face the sun.

I'd be an oak tree because I'm robust. No you're not. I'm so robust. You're falling apart. Next question. If you could go to Mars, what would you take to leave your mark on Mars? I'd do a wee. I knew one of you two were going to say that. That's a good answer. Oh god. I don't know. If I was going to live on Mars... Can I take a big up, like blow up inflatable? Oh hello. Just my head. How would inflatables work in an environment like Mars where the atmosphere... No, no, this is way too deep in connection.

No, no, we're not going down there. Okay, I'll take a flag with my head on. Well, I think that kind of question brings out the infiniteness of the universe and you can't leave your mark. It's not possible. Legacy doesn't exist. No one remembers us two decades after, or two decades, two generations after we're gone. So, like, nothing. Just go and have fun because you want to go to Mars. I don't think you're reading too much into it. Maybe. Can I just... Story of life. Was the moon landing real? Yeah, of course it was. Oh, don't start him.

Don't start him. This is... I told you, this is going to be out for hours and it's already off the rails and we're 20 minutes in. Alright, next question. So gentlemen, outside of the gym, what do you reckon that the number one priority should be for your health? Good question. Do something you like doing. Like it, boy. And if you don't fucking like it, don't do it. Drink three litres of water every single day. I, yeah, my answer is it depends on what you don't currently do. So someone that doesn't drink much water and sleeps well and eats well, water is the, is the low-hanging fruit.

And if you drink lots of water, have lots of sleep, but don't have fruit, low-hanging fruit is the low-hanging fruit. Clever. Whatever it is you're currently not doing, but the triangle of health or health with an F the triad, the triad, the health triad is three litres of water, eight hours of sleep and high quality nutrition. I'm really starting to lean into stress too. Are we going to make that a quadrant? Maybe it's a hexagon cause there's like this training movement and, and a stress, stress modulation. We're gonna make a mind map. Moderation. I said the wrong word.

Yeah. Maybe it's a mind map. So yeah. Welcome to the Virtus hexagon of health. I think stress is pretty fucked as I've found out. I might do a stress modulation podcast. Hexagon is five. Hexagon is six. Now speaking of the Pentagon, did Bush do 9/11? Oh Jesus. What is happening? Jet fuel cannot melt steel beams, but it can impact the structural integrity. So yeah, it's a conversation for another day I think. I'm tapping out of that one. These are all little conversations me and Matt had earlier. Actually you spoke about that? Yeah. Well at least we know what a Pentagon and a hexagon are now.

Um, yeah, I think that's the last question. Okay. So the muscle pain that I felt yesterday after the goblet squats, does that mean muscle growth and should I chase it every day? This is a great question. No accents allowed, Tyler. Is that Shani Hodson? That was a great question because yeah, walked in, asked that question, said, I'm super sore. This is what so many of my trainers in the past have said that this is what we need. This is what we want to chase. So I'll bang on eight hours about this, but you guys context and monthly challenge is max goblet squats in two minutes at 20% body weight.

That's the quad feeling for context. Anything on top of that? No, you go, you look like you load it up. So I used to be in this frame of mind, I think a lot of coaches are in this frame of mind. Like, you know, soreness is bad. We shouldn't be chasing soreness, but like there are certain goals where it is okay to be a little bit sore and that, that means, you know, your muscles are a little bit damaged and then we're gonna, it's enough of a stimulus to hopefully promote a bit of muscle protein

synthesis and you're going to eat and you're going to sleep and you're going to drink water and you're going to, everything's going to be okay and you'll heal and you'll get better and stronger. So yeah, I don't think we need to chase soreness every single session and so that it's impossible to back it up and get into the gym and do good things, but I don't think a bit of soreness is the worst thing in the world. No, I liken it to banging your head against the wall after a period of time, it's going to hurt less, but is it still good for you?

Probably not. Fair. Fair enough. Uh, I look at it slightly in a different way than that. Like I look at two things, right, I look at repeatability, like that is, you know, we talk about consistency and showing up and all that kind of stuff and in a nutshell that is repeatability. It's your ability to show up, train, you know, create a stimulus, adapt to that stimulus and repeat over and over and over again. The more repeatable something is, and obviously we want to increase certain parameters around that repeatability to, um, to increase the challenge as we adapt.

But if we, if that soreness impacts your ability to show up to the gym and train the next day or to, to do this amount of sessions in the week that you want to do, then it's going to take you backwards. It's not going to make you better. It's like, um, yeah, a hip thrusts versus RDL sort of approach for like growing your glutes like, yeah, like RDLs may be better or conventional deadlifts cause you're getting greater length through the glutes compared to a hip thrust where it's in this like ultra shortened position, but hip thrust, it's going to be more repeatable.

You could, you could try and hip thrust four or five times a week. Nice and heavy. And what are you more likely to show up to the gym and do for the majority of people and majority of athletes, I think fall into these categories, like what do you like doing? What's what's fun? What's going to help you help you show up and help you do it. So like we all understand how general adaptation syndrome works for those that don't Google it. Gas. I might actually do a video on it cause that was my answer to Shani talking about stimulus or stress.

And then the, um, the alarm phase and super compensation and compensation super compensation phase and then how adaptation works. And I liked looking at that. If we look at that graph, if we understand how that graph is, um, maybe if our, maybe if Beck learns how to chuck a photo in a podcast, we can whack it up just here, probably not gonna happen. Um, we'll provide a crash course now that she knows what a crash course is. We didn't know what a crash course was before. What's a crash course? Basically we want to see stimulus, compensation, adaptation repeat.

Yeah. We want to grow our capacity through that process and saunas can diminish that process can stop that process from occurring and can lead to injury, illness, et cetera. If we're continually adding stimulus, adding stimulus without the recovery phase. So that's a good question. Okay. Shani. What's a goal you have for yourself for the next five years? My beautiful wife. Make bank. Make bank. Good. Good goal. What does it look like? Oh, me just diving into a pool of money. Um, no. Uncle Scrooge style? Yeah. That's what I was getting to. Um, no. No, but yes.

Um, what does it look like? Don't know. Figured it out. Yeah. We're working on that. Don't know. Yeah. Honestly, I have no idea. It's not a bad place to be. Take as it comes. It's generally how I approach most things to be honest. Yeah. I don't have any, I mean, I have longterm goals, but that's not a, I don't need it in five years. I don't need it in 20 years. It's, Hey, this sounds like a good idea. Do I want it in five years? I don't know. Yeah. I'd like a bunning size gym, but a bunning size gym costs $18 million to buy the gym.

It certainly does. Yeah. It's mine. I'd like to go back to America for three months. That's happening. Well, yeah. Just not May next year. I'd like to travel. Yeah. No, no. I'm following you, don't worry. But, uh, if, uh, any coaches are listening and you want to coach at Pertis, touch base. Be fine, Tyler. Potentially. Sorry. Ah, Felicia. Mine are to not, not fuck up parenting as one, uh, to not fuck up this place, keep it growing and rolling and doing good things like we currently are, um, win more flags and footy. And like basically my goals are all centered around like spending as much time as with the girls over the next four or five years.

Um, we spoke about it in my podcast, but I want to maximize the time we spend before they go off to school and, um, you know, high school and get jobs, just to like pick one of the things I always remember a coach saying, like when I first started playing VFL footy was like, like make the most of this because it will go quicker than you realize. And like, you know, when you're young, you go, yeah, and I've got plenty of time and now I'm 30 and going, well, far out life happens quick. And same thing can be said with the kids.

Like Lucy's almost three, Billy's one. Like it feels like yesterday I found out they were pregnant. So found out they were, found out KV was pregnant with Lucy. Fucked up. Um, emotional dammit. Um, so yeah, can we talk about the concept of time for a bit or do we not want to dive down? Oh God. I just think time is actually crazy. The, the fact that like time is relative, which we, which most of us would understand and say theory of relativity. Yeah. Yes I do. Just for those playing at home, but like the thing that fascinates me about time is as you get older, each year feels like it goes quicker, right?

Because relatively speaking, it's a smaller part of your life. So like when you're, when you're 10 a year feels like an infinite amount of time, not infinite, but it feels like an infinite amount of time because it's 10% of your life. Whereas when you're, when you're 50, someone do some quick maths for me, a year of your life is 2% of your life. I think it's actually a two. I said two. Yeah. That's what I'm saying. Um, or you thought of the answer before you asked the question, like I'm interested while I was saying it. Yeah.

Sure. I shouldn't know. Mitch has got some gripes about teaching at uni. I don't have any actually, but I think that like that, that in a nutshell is fascinating. I think. So, um, yeah, like life genuinely moves faster the closer you get to the end of it. So let's not spend time. Let's spend time doing the shit we love with people that we love rather than wasting it with shit. That's unimportant. Yeah. Good question. KP. Dream piece of equipment for Virtus. Here we go. Um, I would like a cable machine. Yeah. Me too. Yeah. Me too.

Find me one. You can get a little one you put in the corner. Do you want a corner one? Or do you want like a double one? I want to get back to my jet status. Just fucking do them flies. Like, I can't practice. We got better. I got a better idea. Yeah. The cable machines with like single stack ones. You need to line them up. Yeah, I'm not against getting a cable machine for the gym. Space. Consider it. If you remember listening and you want a cable machine for the gym, just pump the Virtus inbox on Instagram.

Yeah. So what we found out is you need to ask lucky 800 times before he does something. So yeah. And then one day I'll think about it as it will be my idea and yeah, we knew that. We know that. We know this is how it works. Like I'm, you know, I got plant the seed, let it grow a little bit and then, and this is something for like talking about your finance stuff. It's like scarcity mindset versus, versus growth mindset. It's like, uh, all right, like early on in business, it was very much like, we've got to save our shekels in case we need it on a rainy day.

But what I've found, especially over the last few years is, and there's obviously a limit to this, there is diminishing returns, but the more money you spend, the more money that comes in because you create space and you make it, make things better. And you know, whatever you put it like us spending money on the, on the, what do we spend money on lately? Ice bath, for example, like, you know, hasn't paid itself back yet, but that using that space creates, you know, 40 square metres worth of extra goodness for us to, I mean, we

had a school group in the other day and one of the teachers poke their head outside and then saw the ice bath and they booked them recovery sessions. You're welcome. Worded them up. So like these are the kinds of things that, you know, for anyone running a business or anyone like trying to achieve things like Tyler's trying to achieve or trying to grow areas. Don't be afraid to spend money because you know, the whole, you got to spend money to make money thing is a cliche, but as we know, cliche is a cliche is for a reason.

So let's carry on with our lives. Click cheese. Click cheese. Yeah, good. Anything else? Anything else you want? What are your dream pieces of equipment? Surely that can't be a cable machine too. No, cable machine would be up there. I, I actually, I don't know, my things aren't equipment, the things I want to do to the gym. Like I want to redo the floors. I want to reno the bathrooms. I would love a giant screen on, on the wall of upstairs this side. I know we don't need it, but I would like it. So yeah, there's no dream piece of equipment.

I don't think like thinking next year maybe is the year that we build a Virtus Allied Health slash medical centre. Like I'd love a doctor a day a week, like a GP for members to actually have a relationship with rather than just going to a GP to ask for a prescription or something. I'd love a psych couple of days a week, you know, talking through the potential options of like, now that we've got multiple rooms of how we could build a space that is actually all encompassing, like we set out to do six years ago, like that's the, that's the stuff that excites me rather than, you know, hip thrust machine or a belt squad or something like that.

And obviously I love floor space, so nothing that takes up too much floor space. Swimming gates, forest plate, Envirochamber. Envirochamber? Yeah. Like hot cold, like workout hot cold, or like even like a hard barrack, because who has that? No one. Yeah. True. Yeah. I mean the timing, the testing, all the testing equipment is something that will happen sometime in the next three to 40 months. Next question. Might not be. If the Olympics were to only consist of one event or sport, what would it be and why? There's two, two parts to this question, so we'll answer this one first.

That Tom Panich, um, I had this conversation with him yesterday, Decathlon, a little dabble of everything. Track and field. Track and field? Yeah. But what, but what particular sport, like, oh sorry, what, he did say sport then. What event? I was being generously and said track and field, gotta be fast, gotta be strong, you'll be powerful. What's the Olympic motto? 400 metre hurdles is probably the hardest of any level to, yeah. What is actually, what is the Olympic motto? I actually don't know. Ultima sempa. What is it? Breaks an eyeshadow. Tucci. Tucci. So the, the Olympic model, model, motto is Citiis LTS Fortius, which means faster, higher, stronger.

So I look at that. Faster, run 400 metres higher, jump over higher, stronger, don't fall over. Is there an event that does all three things? Well, Decathlon, but that's taking, yeah, but that's, if we're going even further, you can't just pick Decathlon. Yeah, but it doesn't, it doesn't in such like a structured, like, structured way and being a human isn't structured and being human isn't, it's chaotic and it's, and it's random, random. So I look at, like the event I think for that is like, all right, what did early humans need to, to survive, right?

They needed the ability to utilise tools, they needed the ability to connect with other humans and they needed the ability to run long distances to hunt. It's an event that has all three of those things. Is there anything? Is there a team Decathlon? What's the, uh, 400 metre relay, I don't know. I think, I think track and field is the answer because you know, there's teamwork involved. You've got to express all these, all these patterns that, that, you know, make us human throwing, running, jumping, they are what, yeah, they are what make us human. What sport, I have an additional question, what sport would you add to the Olympics that's not currently in it?

Uh, I think all real sports are in the Olympics. Sorry, KP, no netball should probably be in Olympics, but there's only like four countries that play it. So I think that's the, I think if every sport played every country, what would you include? Every country played every sport. I think I said the other way. I mean, AFL, AFL, like how, like the last finals week, last week was phenomenal. Yeah, but from a physiological point of view, it is the hardest sport in the world. Um, what's another sport that has the demands of covering 10 to 15 K running at 30 K an hour with contact with a ball with, yeah, it doesn't exist.

No, it doesn't. So I think episode like 70 something of the podcast policy and I did like, what's the best sport in the world. And we ended up with athletics versus gymnastics and we picked gymnastics for some stupid reason because like now my answer would be track and field, but it misses that hand-eye coordination and, and, uh, reactive. What's reactive part of the game that, you know, you run a 400 yes there, sorry. And 800 yes is jostling and this stuff, but there's not that reactability that you need for football, netball team, team, team-based field sports.

Yeah. I just, from a physiological point of view, if I was the hardest sport in the world, it's not comparable to anything. And it has, I mean, playing football or running marathon, like running marathons harder physically. Maybe. Maybe. But if we're talking about a complete general sport that has elements of everything in a marathon, do you have contact? Do you have to react to a stimulus? No, you're going to not fall over. No, no, that's true. It's overhead. It's on the ground. It's multidirectional. It's long distance. It's speed. It's contact. It's decision making. It's a good answer.

I don't think there's any, like you'd be hard pressed to find someone that maybe would have a sport that would come up against it, but maybe wouldn't go be a clear winner. Variant to the last question, what event represents the Olympics most and why is it different to the last answer? I think the first answer would be the sport and the second answer would be the event. So like decathlon would be the one because it's higher, better, faster, which is the motto, yeah, LTSCTS, Forties, Forties, I think the optimal simple for tasting feed a dream piece of equipment.

All right, good, good. What question would you guys like to ask the family while I get the ones up? So look at me, I got nothing either. Sorry enough, I've done Tommy's one. Beck, best advice for gaining confidence in yourselves, specifically career job related when you don't have a lot of experience? Think about the person that you want to be or someone that you admire in your field and take actions that resemble that person and that ultimate goal. We should put that on our wall. That's good. It's a bit of an identity shift, isn't it? Step into a new, step into that different identity.

Yeah. I think it's shit that makes you uncomfortable. Good answer. There's a very similar answer. Just go ahead first and work it out. I think that that's the one is just do things. You'll fuck it up and you'll be shit, but that's okay. You'll refine and you'll get a little less shit over time and you don't know unless you do. Check out Melaril from earlier this week. It's just life is about setting goals, fucking out, figuring out what you need to do better, setting more goals, repeat. Of course she walks out of the room when we answer her question.

Yeah, it's pretty funny. I think it's all around just try things and know that you're going to fail and have a crack at stuff. Beck's doing a bit of a business marketing mentorship at the moment and I've been intentionally giving her things to do that I know she didn't have the capacity to do. She's been leaning on us to learn the answers. She's been leaning on Google, leaning on YouTube and like, what's the quote? It's like every problem on earth has a solution. If you don't ask for help, then you're not going to get any. I mean adaptation is task specific.

You want to get better at something, you got to do that. If you want to get better at public speaking, go public speak. Doesn't mean you can't be shit at it. That's how you learn. It's like the people on the gym floor. They say, I hate bench press. I'm so shit at it. Let's do my bench. Hey Mitch, I hate running. How do I get better? You hate running because you suck at running so start somewhere. Specific adaptation to impose demands, put that on a t-shirt. Said. That's what I said. How does mindfulness play a role in movement?

It comes back to breath I think. Being aware of the space that you're currently in and what state you currently feel like you're in. I think that word awareness is like number one. If you're aware and you understand the intricacies of how your body moves and how your body feels and things like that. We obviously have certain movements that if you put yourselves in positions, it can tell you. You can ask your body, hey, what am I feeling because you just stand there and you're like, I'm feeling fine. You put yourself in a breath or

put yourself in a world's greatest or put yourself in the bottom of a squat and you can go, okay, well, I'm not as aware as I need to. I think mindfulness is about building awareness, cultivating awareness into where you're at, what you need, how you feel. No one knows you like, you know, you, I don't know what your hamstring feels like right now. You do. It's true. I can make an educated guess on some. Yeah. And I think, and we can, we can do screens to go, Hey, well this is why, and I think the,

the awareness comes, the learning is figuring out, okay, what does it like being able to articulate what it feels, what you, what you're feeling, sorry, and how it feels all right, this is from, uh, that's good questions back. Oh, I just got one more. Um, you walked out when we were, you know, ask answering the big one. So you have to watch back and make a reel of it. Um, favorite qualities about each other. No, I fucking hate these guys. Sorry. I hate my tip. I hate me too. Tyler can go first. Just look him in the eyes.

Tell me how much you love him. Mitchell. Vulnerability is strength Tyler. Yeah. Uh, I remember when I first started the internship and Mitchell was late 2020 Mitchell, uh, took me under my wing and then I was about unsure about sort of asking you for a job here and Mitch just like, she just kept giving me a little nudges, like asking for a job, pretty good to me. So he saw the, he saw the, uh, capability and potential in me and sort of gave me that nudge. So if he never gave me that nudge and I don't know if he gave you a nudge or not, but if he never did the groundwork, I wouldn't be here right now.

And in the best job I've ever been in my life, in the best position I've ever been in my life. That's good stuff. So, um, that's yourself, um, throughout the internship when, yeah, cause I'm not from the peninsula, I'm from a long, long way away. Wait, really? From a land of verity, from a long way away, um, Lox looked after me with a place to rest my head. Um, yeah. When I've had car troubles and house troubles and fucking financial troubles, every other troubles under the sun throughout lockdown, he's always like gone above and beyond to sort of help me out.

I sort of make sure that I don't die. Good for you, Mitchell. You're very morbid. Life's over, it will be at some point. You live or you die. That's my point. Well, for Lockie, like you gave me a start in all of this. So nothing that I do now would have been possible if I didn't start here, which I guess comes from, you know, what, 2016, so like six years of being a part of an environment that you bring people together, but then allow us to do what we want to do. So that's again, what

I appreciate about you and just like your ability to like, no moments, no, when you need something, no, when you don't, um, and that goes for coaches, clients, like anyone that's in your current space. Um, so I can, I guess, let's come back to like being aware, um, you know, like you as a person, they're very self-aware, but also like for us, like aware of what we need, like sometimes don't fucking come near me, don't touch me and other times you're okay, this is okay. You can get cuddled twice a year. It's good. Yeah. Yeah. And twice, once on birthdays and one on a rainy day.

Yeah. And then for Tyler, I guess like again, coming back to like your self-awareness of like what you need or what you want is like a not necessarily a clear direction and a path, but like a cobblestone road to where you want to go. Like it's not necessarily a concrete one way street. It's a, I'm going to take this one. I need this. I'm going to take that one. I need that. It's a more of a, you know what you want without really knowing what you want. And I, I appreciate that because it's seeing you grow and develop from the country kid from two years ago to now, like, like in fairness, like you wouldn't, you wouldn't be sitting exactly.

You can take the boy out of Hamilton, but you can't take the Hamilton out of the boy. Like you wouldn't be sitting here if you weren't conscious of what you wanted, I guess like your ability to like pull triggers on the things you want, like to move four hours away. It's, you know, that's a big thing. Yeah. See, that wasn't that hard. Warm and fuzzy. Yeah. Good. Like what you guys, you guys reflect, don't start crying. You guys reflect my values a lot and that's, I think that's why, I don't know, crying is not a sign of weakness.

Strong sign. You've been strong for too long. Um, yeah, it's just your consistency and your work ethic and your loyalty and your capacity to show up. Um, regardless of what's going on, you've fucking worked too much and don't look after yourself enough, but you go through, you go through stages of, of leaning back into yourself, which is I think massive and golf helps. So play more golf, you're a better person when you're playing golf. And Tyler, like same, same with Mitch, with you, I, and the reason why I'm so keen to do all those things for you is because you put yourself out there to one, be a part of our community and to move four hours.

Um, like in our society, it's not something that happens all that often. People don't usually just uproot their life and move, like most people grow up and live and, and you know, die for being morbid in the same area. So I think you being able to go, I want to live on the peninsula. This is a place I want to be, you know, you obviously connected with Virtus and our values and what we did. I remember I tried to get you a job at another gym. You were just like, I fucking can't do it. I'll like, you know, do whatever you need me to do in the meantime.

So is that public knowledge? Like that? Yeah. Public knowledge? Oh, no. I've spoken about it before. The specifics? No. No. Okay. Shit gym then. I'm glad you didn't. No, it's just like, it was a gym. It's a gym that doesn't, didn't align with your values. And like the way you articulated to me was just like, I can't do that anymore. Like I respected you more for that than I would have if you took the job and then tried to get a job here afterwards. But yeah, you're just hungry to improve and grow and you make the world a better place and you make our world a better place.

So that's enough of that. We both forced ourselves into jobs. Yeah. Which, but like there's the, like there's the advice to anyone who's not currently in a job that they love is like, seek out people that are either doing it or doing something similar to what you want and find a way to like wedge yourself into their world or to create your own version of their world where you get to do things the way you want to do them. I think it's like everyone is making shit up. Like the world exists because other people decided to make things the way they were.

So you all, like you all, we all have the capacity to build and mold and change and adapt our lives based on the framework that people before us have built. So if you're not doing a job you love or if you're not spending time with people you enjoy spending time with or you're not, you know, in environments that make you better, find it, change it. You're in charge because we're going to die at some point apparently. So anyway. All right. This is a, this is a discussion point we could talk about for 20 minutes. I want a 30 second version for all.

I tried that before and then you started talking about time or something. If you don't like it, don't fucking do it. And then you went on some ramble. I mean, does time exist or is time made up? Here we go. No, it's not all great. We're 53 minutes in. Speaking of time existing, right now we're leaning on the framework of time that we currently abide by. You've already wasted 30 seconds. We could have been done. Should the AFL, this is from Ollie, his start, should the AFL be structured like the EPL, which teams, which teams are able to be promoted and relegated to lower levels?

So Franks and YC will go to the AFL, North Melbourne will come down to the MPNFL, get pumped by Redhill. The Hillman. Ideal world, yes. Current world, no. Yeah, that's hundreds of years away. I think it's a money and population problem. I think it's a facilities problem. No, because if the money's there, the facilities will come. That's what I was going to say. The facilities problem is a money problem, isn't it? Yeah. Which is ultimately driven by a population problem of having 25 million people. You stick Franks and Dolphins in the AFL right now, you're probably going to struggle.

You end up with this revolving circle of the same three teams go up and down in its current state, which you don't necessarily get with the EPL. So that was the question, because I don't follow it. What's the, like, do most teams that get relegated get promoted a couple of years later? Kind of. Kind of. You have, like with the EPL, it's more, it's like player dependent or owner dependent, to be honest. It's how much money your owners have. Yeah. So it's money. Yeah, it's a money thing. Yeah. So like there's a team that's been promoted.

I think that's the second division. They might be, not even for us, to have spent millions of dollars this and they've started the season pretty well. But you know, three years ago, they're in Div 3. Yes. Has anyone watched Wrexham United on Disney? Ryan Reynolds and Rob something from Always Sunny bought a team from Wales. It's like, they're trying to restore it to its former glory. I watched that first two episodes, it's been great. I look at like state, how, so the AFL is obviously the governing body, I look at how state footies run in different states, like Laffa's spent time in the waffle and 30 seconds, yeah.

The waffle and the sampler I think run brilliantly, the VFL is obviously, you know, pillaged because of the AFL. VFL turned into the AFL and the VFA kind of ceased to exist in the way it did. I think there should be a national competition and then a twos competition and then a thirdly to that, which not gonna work 'cause of money, thirdly a national competition that has no affiliation to AFL clubs. So each AFL club has a seconds that run the seconds comp like they used to do and then they have an 18 team national

comp and then the lower rung behind that is like local footy and local footy should be, you know, no one wants to travel eight hours for local footy, this is part of the problem but you could regionalize it so that there's Div 1, 2, 3, 4, 5. It's more of a cultural thing too, like from an Australian culture point of view, like most people don't want to travel eight hours but you go to America, they're going to college games 10 hours away in a bus, living the best dreams. Yeah, that's true, so it could be something that is built in.

Next question, discussion point, this is from Ollie as well, the importance of strength training health fitness for gen pop over 50 years individuals? So you don't die. This is the theme for today's podcast. I mean like, nah, international is true, like two risk factors to early death, I think I've spoken about this on the podcast before but if anyone hasn't heard it, this is a real foyer Beck, two factors to early death are low foot speed, so foot speed diminishing as you get older and lower body strength. So basically we trip a couple of times

a day, for everyone watching who's sitting at home, pay attention to when you like knock something with your toe or like have an extra step or trip over, you do it a couple of times a day without realising. What happens when we're young and capable is you land, you have the foot speed to catch yourself and the lower body strength to catch yourself so that you don't fall over. When we're older we eventually get to a point where those things diminish and we fall over and we break a hip or we break a shoulder or

break an arm or something along those lines and when that happens it's the start of the end, can be the start of the end if we don't rehab and recover properly because as we get older our desire to move and exercise and build lower body strength and build foot speed diminishes as well. So we end up finding ourselves in a point where we get weaker and older and this repeats to a point where we're unable to get off the couch and we're frail and we're able to walk and things like that. So strength training is

almost the most important anti-ageing implement that you can invest in but also just movement, it doesn't have to be in a gym, it can be doing things, activities of daily life more often or not, that's what's going to improve the quality of life more so than just training in the gym but yeah I think everyone, and we talk about losing it and if you don't use it you lose it, like everyone should be getting super strong in their twenties so they can maintain it in their thirties and forties and then continue to build on what the foundations that they've produced in their fifties and sixties and hopefully it allows us to live to two or three hundred years old.

Good, anything to add? Nothing more for me. Good. Alright Meg, importance of mental health in sport is something that is often overlooked in elite sports, do you think it was fair, oh here we go, big question, sorry, is it something that is often overlooked in elite sports, I think we're getting better to answer that question, do you think it was fair that Naomi Osaka was fine for not attending a press conference to preserve her mental health? Depends. What other ways could they have gone about this, where do we draw the line between human and professional athlete?

Externally, no, internally yes, so from an internal point of view in sport mental health is well well well and truly much better looked after than what it had been, externally there's still a breakdown that people don't understand. The Naomi Osaka thing, like absolutely 100% agree but if she signs something or a contract point of view that she has to do this as part of her contract, then you're liable for that because you've agreed to that. If you know that potentially mental health is something and especially if you have poor performance or something like that, obviously

we don't want to go and talk to people about it but there needs to be a contextual agreement that if you are Naomi Osaka and you have signed a contract, that needs to be a part of your contract saying I only do X amount instead of depending on this XYZ but for me, if you agree to something, you need to follow through with that and I don't know the background information to that but that's my opinion on that. From a sport performance athlete point of view, mental health is much better being looked after in the

inner circles, externally there's still lots of external pressure and so many 50 year old white guys live in Bundaberg that don't understand most things and that's kind of my opinion on that. The media will be all like let's look after mental health but then they'll go on a witch hunt of a coach until they get sacked and then they'll celebrate and sit around drinking. It is interesting, it's like I don't want to spend too long on it because it's a big topic but I think that the outrage machine that the media is, it drives clicks

through outrage and my boy Jackie Ginovan will be lambasted all year for being him and for being a ripper footballer and then he'll come out and say this is really affecting my mental health. There'll be a lull for three days and then old mate Dangerfield will come out and rip into him publicly for doing something that Dangerfield did in the same game and the media give it airtime so I think it's the kind of thing where we are human first, athlete second but at the end of the day when being an athlete is your job

like Mitch said you have obligations to be that person but I think understanding the person first which is hard in elite sport in media needs to be front of mind always. What and who help shape your coaching philosophy? My answer is simple, it's every member I've coached, every coach I've read off but mostly just coaching, like the more time I spend coaching the more my philosophy gets shaped and the principles around it grow and be solidified. Similar answer and then just other coaches that I look up to and admire and I feel that they're worth investing in for me to sort of learn a little bit off.

It's one of those questions I'm glad it's becoming less common because like when I talk about philosophies or values or whatever you know your product or your environment so it's just that I've been around for 25 years it's everything that I want to do. Yeah I was going to go down that path too. Yeah it's the books you read, it's the podcast you listen to, it's the people you coach and all those kind of things. I've got a storage full. Ah can't win them all. We'll just put a photo of Mitch doing this in the last 10 minutes.

Alright finish off. Tips, techniques, processes you've used to improve focus, concentration on a task, can be within sport or something else like working on a project or studying for an exam. Blue brain, red brain. Go on. And awareness. So we use a concept at the Saints from our psych, mental, mental health guy, well being. It's a concept that the boys employ and we as AFLW do as well. Blue brain is being consciously aware of your environment and actively thinking, problem solving, processing. Red brain is the other side of that is off with the fairies, not currently in the moment.

It's a trigger word for us to go, if let's say, I don't know, we go on, a team kicks five goals on us. It's like okay what are we actually doing? We're probably not processing things, we're probably not thinking. The reason they're on the five goal roll is because we're in red brain. Or if we're in a meeting and someone's talking or something like that, it's blue brain we're concentrating. So for me that's, I like to simplify it down to that and I use that for a lot of. The men's team spent the whole year in red brain.

Just got as far as fucking you did mate. Almost. Just have just as much success. Absolutely none. A week further. Put it in flags. This year you said don't start that. Yeah that's a really good answer. I think of, so there's a law called Parkinson's law which basically like things will expand or contract based off how much space or time you give them. So for example when they add three lanes to the Monash, the congestion doesn't get any better because more people use the Monash because there's more lanes available. Same thing happens for the work we have to do.

If we give ourself, we've got five weeks to finish a project it will take us five weeks. So what we can do to improve that factor is we get really clear on our framework for what's our timeline, when are we going to do this thing, when are we going to complete it, what's it going to look like. We do that in the planning stage so that we can execute it the way we need to. So that rather than giving ourselves five weeks, do it in a week and submit it early so that you can get it done if it's going to take a week.

None of us did that at uni though. No. I still don't do that. It's something you don't learn until 15 years later or 10 years later. It's coming back to consciousness, it's being in the moment. If something is not pressure from a time point of view, like oh I've got time, okay alternatively you can just get it done and still have extra time to do the things you want to do. And if you don't know that it exists, the Eisenhower matrix is a brilliant way to figure out what task you actually need to put in. It's a four-square matrix, urgency, importance.

You figure out what's urgent and important, do that first. What's urgent but not important, delegate it, what's not urgent, not important, get rid of it and whatever the other one is, add it to this and get it done at some stage. What urgent and important, you do it some stage later. You plan it out. But I think planning and awareness are the two. Lads, good job. Job done. Been an absolute bloody pleasure. Any more? If you guys like this, play on. I know I'm pointing to the camera but the camera's not working anymore so, you know, Bec's got to learn how to add this on top of it, add some pictures on top of it but we'll figure it out.

Good from you, good from you both. I like this and might do another one again in five or six weeks. Watch the good day button for me. Oh God. Have a good day.