Fix your Bio-Mechanics to stop BJJ Breakdown
(Warning! Explicit Language) Brazilian Jiu-jitsu is not a fitness solution! On today’s show JT and Joey help dispel the myth that simply doing BJJ is a good way to get in shape. The not so gentle art will break your body down. The Bulletproof brother’s outline and explain how important it is to get your Bio-mechanics right and the things you need to do to make this happen to stop BJJ Breakdown.
Speaker 1: 0:04
Very careful a good martial artist does not become tense, but ready, essentially at this point, the fight is over. So we pretty much flow with the goal who was worthy to be trusted with the secret to limit the spot. I’m ready , welcome
Speaker 2: 0:30
Bulletproof for Baj podcast. And we are on episode number six, milestone milestone. We’ve made it. We have now tell me, Joe , there is a common misconception within the jiu-jitsu community and when we need to dispel this many misconceptions, but let’s zero in on this one. Uh, a lot of folks think that Brazilian jujitsu is a fitness solution on bone incorrect. The , uh, I guess the , I guess the way that people see it is that’s like, well, I go to this thing and I sweat and it’s hard work and you know, I get a bit of a pump on and it’s , you know, whatever it ties me out. So I’m exercising , uh, and that is making me fitter and healthier and yes and no, like it to a certain extent if you’ve done nothing doing that is yeah. Doing some activity. That’s really good. And I, the thing I hear, which is, is probably a misconception , is people who want to start, do to say, Oh, I’m going to go get fit fidgety too. I’m going to go running and I’m going to lose 10 kilos, and then I’m going to start, you do two . And I actually think that is a mistake, but the thought that, Oh, if I do jujitsu , well, I’ll just get feared and strong and flexible. And you all sought me out is not actually the case. It’s not true. Yeah. Well, here’s, here’s where I think that this , um, that this kind of belief is , um, misconceived. Could we say , um, here’s the problem is that for a lot of folks, and I think that this is a very , um, this is very cultural for the West. Um, and you can think about it. Like if you talk to our parents’ generation , um , the , the body is viewed very much as a, as a machine that essentially , um, responds to like output, right? So it’s like, well, if I can spend 20 minutes on a stationary bike, or if I can go for a walk each day , uh , then I’m keeping my heart healthy. And then that my , then my health is good. So it’s this very kind of cardiovascular kind of centric view of health, right? Yes . Now, obviously you’ve got to have a strong, healthy heart. That’s something that we know. However, as guys who are in this realm of strength and mobility development, we are more interested in the mechanical side of the body. Yes. And what we know and what good strength coach knows is that if you can improve somebody’s mechanics, you also improve their internal health. So you , you improve their cardiovascular health. You , you improve brain function, you improve everything because the body is run by all of these systems, right? Yes. So it’s like we say, you don’t really like , don’t bother about going out and doing cardio, but just do more strength, work, more mobility work. And that’s going to allow your cardio to improve by what you’re doing at jujitsu. Right. So I, going back to that point that a lot of people see it as like this cardio centric thing. It’s like, well, yeah, if you, if you, if you think that just getting your heart pumping hard a few times a week and sweating is all you need for health, then it would make sense that if you go jogging a few times, or if you do jujitsu a few times, or if you , um, I don’t know, kick a soccer ball around a few times that you’re going to be healthy right now. Um, we know that that’s not the case true, because here’s the thing, man, you can, you can go jogging every day. You can ride the stationary bike. You can roll hard at you do too . But if your mechanics are, it doesn’t matter how strong your heart is. You can’t move in a body that , that has poor mechanics. And if you extrapolate that out from like, okay, you’re in your twenties or thirties, now you’re a little bit steer for whatever you’re getting around. Extrapolate that out to you’re now 70 years old, you’re at retirement age, you’ve had 70 years, or you’ve had essentially a lifetime of wear and tear on the body contact sport or not. You start to become a prisoner of that body. If you can’t move, man , it’s not looking good. Right. Statistically, you’re likely to trip. You’re likely to break your hip. And then statistically, after that, you’re likely to die, right? Like it’s a real slippery slope of negative health effects that happen to all populations as a result of losing mobility. Right. So , um, you know, bringing it back down, I want to get too far ahead of myself. But I think for a lot of people, it’s like the they’re they’re not looking or they’re just not aware. They don’t have the awareness to think like, all right . Like yeah, there are benefits to , uh , health benefits to Tujia to , I am getting stronger in certain ways. I am sweating a bunch I’m burning calories. That’s good. You know, cause I’m trying to maintain a balance here. I don’t want to put on too much weight. Um, but then they’re neglecting to look at, well , what are the downsides of this sport? What’s the damage that’s occurring to your body on a daily basis? And what are the issues that perhaps, perhaps you already had coming into it that you’re just working around, that aren’t getting addressed?
Speaker 3: 5:31
Like if you, if your car has like a really, you know , dodgy brakes, should you go rally driving , uh, maybe get your car fixed like this. So, you know, to not like, I agree with you, Joe, in terms of, we have a very mechanistic view of our body and it’s not that simple, but we try to put it in terms that we can attain because all the chemical equations that go on in our body, we can’t fully quantify unless we are, you know, a biochemist, but essentially if you structurally have issues and now you’re going to put it into the most chaotic, stressful environment possible, like for example, the common thing, which is if you live, if you live in gyms or if you’ve been to a gym, people will come in and say, yeah, yeah,
Speaker 2: 6:19
I would do weights. I don’t want to get too bulky. You
Speaker 3: 6:22
Know, this is like a real building. Muscle is hard.
Speaker 2: 6:25
These little guys that say that. No , I probably said that myself. Yeah. I think I hear a little guy. I hear it from women as well. I hear it from a lot of you hear from women a lot culturally. It’s like, I don’t, I don’t want to get big and muscular . I get it. Yeah. But that’s actually way harder to do than you imagined . It doesn’t happen overnight. No. It’s like, you got to work really hard at this. For many years. You can’t waive that one to go on the arm big and bold.
Speaker 3: 6:46
No . Like your nutrition needs support that your sleep needs to support
Speaker 2: 6:49
That you probably haven’t even got that right already .
Speaker 3: 6:52
And I’m not saying this as a sledge or a negative thing, but I’m saying it’s the same thing. When people come to jujitsu, they’re like, yeah, I want to engage in something. Any digital instructor or gym is not going to go, all right . Yeah. We’ll sign you up. Um, but you can expect to have, you know, maybe a crippling injury in the first six months, you’re going to have to outlay this much money for physio. That injury may stay with you. If you don’t rehab it correctly. And by the time that you’re at a level that you want to keep doing this, you physically can’t, you know, then we might have to suspend your gym membership. You know? Like you never get to hear about this subtext,
Speaker 2: 7:27
The reality of this, this journey that you’re on. Yeah.
Speaker 3: 7:30
Guess what, I guess what we’re talking about now is guys, if you are early on in this journey, or even if you’re not, even if you’re coming to this a bit later and your body is now a little bit more banged up and you are feeling the stiffness and you are feeling the tightness, we need to address it. We can’t just keep going and ignoring it and going
Speaker 2: 7:49
Well, when I roll and I’m full of adrenaline and I, you know, we all want to touch that magic
Speaker 3: 7:54
Feeling of our bodies being elastic, right. And adrenaline is a hell of a drug. Um , so yeah, your body feels elastic when you’re rolling and you’re warm. But when you stop rolling and you sit in the car, you call down and your hip flexors tighten up and your backaches and your shoulders round, and you can barely get out of the car to go home. This is a problem, guys. We can’t just keep ignoring this. And I think thinking that jujitsu is going to solve your physical problems is it’s not, that’s like that. Yeah. I think Tim Ferriss said something like it’s like buying a Lamas to solve a grass problem. Like llamas will spit and kick and fight and cause all kinds of like get a mower, like,
Speaker 2: 8:38
You know, the simpler ways to solve your problems .
Speaker 3: 8:40
So I’m not, I’m not saying this is a disincentive to jujitsu, but we all need to take stock of where we are so that we can work on that outside of working on our best skills and our ability to choke people, et cetera. Yeah. Um,
Speaker 2: 8:56
I think that, like, I think that , uh, how this plays out in the day-to-day for a lot of folks is you go to like, say, you go to the gym and let’s, let’s paint the picture of the , of the standard standard person who goes to the standard gym. Um, they walk in, it’s a big gym there’s machines and everywhere. There’s a bunch of people that are talking to each other and uh , they don’t know like you’re in the gym. You don’t know what the to do, right? Like you’re not a coach. You don’t really, you know, you’ve never been on a , on a particularly , um, enriching journey of strength training. So you’re like, all right , machines and, whatever I’m going to get into it. And you go and do a workout and it’s kind of lackluster. And you do that for, you know, whatever, let’s say you do it for a couple of years, right. This is a really standard story. Go into an anytime fitness and just getting all out of it two years down the track. And then you go to your first digital class and you’re just thrown into this fire of like crazy techniques that require hitch coordination and cool submissions that you’ve seen on the UFC. And then you’re rolling. And it’s like this experience that is, is at an intensity you’ve you’ve never had before. You’ve like tasting this , this deliciousness glory. Yeah. It’s like, me. And you, you leave that session and you’re absolutely wrecked. Right. And you’re like, that was so amazing. I am definitely going back to that. You can see very easily as someone goes, my gym membership. Yeah . I’m going to go train jets because this thing is awesome. That’s the fun stuff. Right. And your coach is like, man, you need to train it . This thing is awesome. And you’re like, excellent. All your teammates, like how good’s jets . Right. Join the social group on the Facebook group and joined the cult. Yeah. And you’re in , um, the, the thing is, is that yes, it is really enjoyable, but it’s also , uh , I think to look at it from a different way, it’s an indulgence and it’s, it’s a privilege that you get because you’re putting your body on the line every time you go there. Right. And as we know, the majority of people will cop a serious injury at some point in their jujitsu career. Uh, the vast majority of practitioners will cop repeated, maybe not serious, but like still pretty disruptive injuries multiple times throughout their journey. May , maybe it’s just 12 months at white belt and then you quit. You’re going to get injured a few times. Right? You used to go to the physio, my elbow back, sore , like little things, a little bit of maintenance or whatever. So , um, this, this expectation then that our training has to be super fun all the time. I think this is where the problem is for a lot of people. Yeah. They get spoiled, they get spoiled. Yeah . And it’s like, you can go to them , you get to seven days a week and you can do Amper mats and all that. But the thing is is you have a responsibility. We say this all the time. You have responsibility to do this other work right. To work on the mechanics. And it’s generally not as fun. Right. I can. I , yeah, definitely. I would much rather just turn up at jujitsu and roll on the phone with my mates. Yeah . Then like, okay, I’m going to go and do my , my strength work and my stretching and spend 90 minutes on that. But I know that my body is in different place because I invest the time in that. And that allows me to con continue to enjoy jujitsu. Yes. So it’s just a responsibility, right? It’s a responsibility. I’m being a human it’s like, you take your car to get fixed. You go get your blood tests down at the doctor every so often. Like you take stock of where you’re at. You use your , your expression there. Um, you cannot get addicted to just having a fun, hard workout every time.
Speaker 3: 12:21
Well , I wanted to say , um , I can’t remember the comedian, but he said he was talking about crack and he’s like, cracks got to be pretty good. Right? Like I saw a guy eating at a dumpster so he could sustain his crack lifestyle. Doesn’t that make you think? How good am I ?
Speaker 4: 12:36
Doesn’t that tempt you to want to try it?
Speaker 3: 12:39
It’s so good. You would give up eating normal food, eat out of a dumpster just to keep it up. That’s
Speaker 4: 12:45
Like jujitsu people a hundred percent
Speaker 3: 12:47
Because people like, and it’s understandable that it’s addictive because you get the flow state, you get the dopamine, you get the community like this own meaning physical touch, physical touch, the squash, the crash , the victory, the revenge. It’s a melodrama. It’s everything. Right. It’s and then you can just get up at the end of it. How’d you partner and walk away. That’s actually amazing. You know, it’s very rare. Anything else has that, that said we had this jujitsu addiction, but actually to keep it up without going full homeless mode, we do need to look after ourselves.
Speaker 2: 13:26
Second digs for cheeseburgers.
Speaker 4: 13:28
I got these cheeseburgers. Mayfair changed , man. But the truth is
Speaker 3: 13:34
Like , it’s not that bad. Like if we want to have our candy, we got to , you know , we’ve got to bounce it out. Like we need to eat our vegetables. We all know it. We’re all adults.
Speaker 2: 13:42
That’s right. You’re a adult. You have to be mature about this thing. Yeah ,
Speaker 3: 13:44
Exactly. And , and look, and this is as simple as I would put it. No one should be more interested in your health and your wellbeing , the new like Y Y I mean, I’m in treatment .
Speaker 4: 13:58
We are , you should be more, you should also be more. Yeah .
Speaker 3: 14:01
Do you know, in the same way, like you should be interested in the wellbeing , like, or your , your financial health and, you know, looking after your car and all these things are not, I say this as somebody who has neglected my financial health and neglected my car in the name of just doing jujitsu and just draining . And it is an addictive behavior, which means you give up your attention on other things that facilitate your life to do one thing. Now, some people say it’s that dedication. Some people say it’s focus, but this is a willful ignorance. The truth is jujitsu brings, wear and tear. And you must look after yourself. Yeah .
Speaker 2: 14:36
Really good expression. Um , that I heard on that from a fellow that we both know, Justin Lang , um, shout out to Justin sh yup . Um, he said, and I think he heard this from somebody else, but he said that , um , going to the gym and working on your strength and your mobility and looking after your body, that is the, that is collecting firewood and then training jujitsu is burning that firewood. Yes. And I thought that that was a really good analogy because it just paints the picture that you are, you are burning through a resource where every time you do it now we’ve already sort of touched on some of the obvious benefits of jujitsu, which we’re all familiar with, but let’s talk about what some of those burning of the firewood , um , elements are. Right? So what are we, what , what , what are we talking about? What kind of damage is someone doing to themselves every time they train to do too ? Well,
Speaker 3: 15:33
We have the , um, obvious production of waste products in the body. So when you producing lactate , um, that the series of events that we need is we need to recombine it with oxygen to turn it back to [inaudible] , which is a substance that we can turn back into muscle, energy ATP. But if you’ve , you know, your forearms are pumping out, you’re fighting to the death. That round timer goes. And then you’re like, Oh my God, I fought to the death. Now I’m just going to lie. Like, it’s the end of the class. I’m just going to lie here. You still have lactate sitting there in your muscles. You still have nitrogen waste sitting there in your muscles. You not moving. You just pulling up next to your mate and being like, how good was the UFC chat, chat, chat, and not actively doing anything actually means. And the analogy that I draw is like, rinsing your cup, say you’ve had a Milo or you’ve had a coffee or whatever. My mug, Milo old-school multi. Um , and you say to yourself, I haven’t got time to rinse my cup and you leave it there on the sink. You come back a couple hours later, it’s oxidized, it’s hardened cry . You gotta get the brush now. But if you rinse the cup, when it’s like, I can just rinse this out, right? Like it’s almost clean. Like you rinse it and then put in the dishwasher, right. Doing mobility work and doing , uh , stretching work post-class to aid your recovery is like rinsing the cup. It’s so much easier. But if you just leave those waste products in your muscles, the tissues are a bit broken down and you don’t improve that circulation and get rid of those waste products and start the recovery process. You are going to be sore.
Speaker 2: 17:07
Great. What else? I think , um , one of the ones that, that, you know , people maybe don’t consider too much is , um, wear and tear on your joints. Yes. A hundred percent. Right? So here’s the thing we know that joints joints are designed to be used. Tendons and ligaments are designed to be loaded, right? Um, uh, well, tendons are designed to be loaded. Ligaments are designed to hold together, but, but these tissues require force and load to be put through them. Uh, so movement is essential and, and , and moving in different ways is essential, right? This is largely how we respond or how the connective tissue responds to strength trainings , what makes strength training . So good. However, there’s, there’s a degree of , uh, underdosing or overdosing that occurs with this stuff too .
Speaker 3: 17:54
Have a good thing or too much of one thing, right. Flection.
Speaker 2: 17:57
So , you know, so say like, and on top of that, every person has their own unique kind of limits , um, uh, structural weaknesses and pre-existing injuries. Like for me, I tore my meniscus. Um, I don’t know you many years ago trained to did to right. Torn . My meniscus was an acute injury. Really sore, gave it a couple of months came good. But now I know that there’s certain positions in jujitsu that aggravate that meniscus. So I avoid them. I don’t go into those positions and I’m generally pretty good. And it’s not an issue, but you can understand like, okay, I can feel the pain. Okay. I’ve, I’ve heard I’ve, I’ve sort of re-injured that meniscus a little bit, but let’s say if I pull it back a few degrees there to the point where maybe I don’t feel acute pain the next day, but man, if I’m getting into situations like trying to use my open guard, reversed [inaudible] type stuff, whatever, I can definitely be aggravating that knee to a degree. Right. So there is microtrauma that’s happening all the time throughout your whole body. And obviously, as we’ve said, some like a degree of that is good and necessary and helps come stronger, but there is too much of it. And you do too definitely on the whole probably gives you more than you need. Yes. Right . Overload on the joints.
Speaker 3: 19:12
Yeah . And also with the external force of, well , if we, if we bring it back to that gym analogy, you go to the gym and you lift a weight, you are fighting the weight against gravity. That is a pretty static level of resistance. Now you could use a resistance band, that’s a bit more dynamic, or you could use chains to make a movement harder when you’re fighting another human. That is the most dynamic resistance. Yeah .
Speaker 2: 19:37
Like adjusting their attack on your arm.
Speaker 3: 19:39
And then they just grab your pinky and twist your pinky . And I love the pinky pinky sub . And that’s the thing there’s I tell you, actually, I got this from judo, which like my hands are never sore then after judo, because you take the strongest grip, you can, and then someone forcibly breaks your grip with their knee, their shin, their hand, they twist your fingers off and you gripping as hard as you can. And then having that level of tension around the joints and having it forced open is so stressful on those tissues. If we don’t do some remedy work, Hey, you know, don’t get me wrong. I respect the old school martial artists. I respect people who gave their lives and their bodies to an art, but you don’t want to be, you know, 50 years old and can’t sign your own name with a pen or, you know, just basic.
Speaker 2: 20:34
Yeah. W w w I mean, I think anyone watching this listen to this could agree. We’d all love to avoid having to have surgeries. Yeah. That’d be great if you didn’t have to have back surgery. Yeah. Great. If you didn’t have your knee reconstructed, so let’s, you know , I think we can all agree here to like try and tread a path that’s , that’s less destructive. Yes. While still retaining similar levels of savagery on the mat . Of course. Um, and so
Speaker 3: 20:56
You see Joe as a fitness, if jujitsu is not a fitness solution, but we love jujitsu. We do introduce to what do we now do? What can we do knowing that we are willfully putting ourselves in a degree of harm’s way.
Speaker 2: 21:11
Great question, JT. I think that , um, the, the, for us it’s very clear , uh, jujitsu will cause damage to your body and will also cause you to have some very specific mobility, deficiencies, right? Tight hip flexes , really tight, like abs and kind of muscles through the front of the body rounded shoulders forward head. Um, which really, this is like, this is, this is affecting your posture in a really critical way. So the training that you do outside you do to first and foremost, has to address those deficiencies, right? It has to help open you up. It has to restore good spinal extension. It has to restore good functional shoulder blades that, that move, right. And that comes down to a combination of mobility and strength training, right? So it’s like a bit of stretching, a bit of lifting, bit of body , weight , strength. This is the staff, that’s one going to balance you out, but two, it’s going to help to improve your mechanics so that you can be like a race car on the racetrack, rather than a shitbox on the racetrack. That’s had, maybe it’s at a reasonable size engine dumped in it, and it’s going to run hard for a few laps . And then before it blows up. Yes . So , uh , that , that combo of strength and mobility for me is like, that’s what you need. It’s not about golfer a jog. It’s not about drilling more because here’s the thing. And this is, this is saying I wanted to mention was , um, someone asked us , uh, one of our, some Bulletproof fam said, Oh , Hey, be cool. If you guys could put out a program to help , uh , like with jujitsu specific warmup movements. Yeah. And so I’m thinking, all right, this guy wants hip escapes , you know, shrimping, inversions, the same movements that we do in warmups . Never just a class. Yes. The problem is with those movements is, yeah . They’re essential for jujitsu , but they don’t address your issues . So you see these guys rolling in super stiff and tight, they can do all of those movements because they’ve found a way to do it. Yes. But they’re still tight and all up. So you need to do the stuff that’s going to stop you being so tight and up. Yeah . Outside of jujitsu so that you can then be better at digits . Yeah.
Speaker 3: 23:20
Yeah . You got to smooth off the rough edges. Like you got to do that counter work because I guess w what you , what you guys should , uh , and , and you’d probably be aware of it. We see it more and more people looking down at their phones, you know, people sitting on the laptop, I get it now, you know, we’re spending more time on computers, right. I mean, we’re doing it right now. Right . You know, as you’re talking about posture, I’m like trying to automatically
Speaker 2: 23:41
Right. Shoulder posture, so
Speaker 3: 23:43
Good. It’s not. Um , but that said, like, I am aware of it. I think a lot of people are not aware of it. And if, if we’re not, if we’re not tuning in with ourselves, because it’s very easy for us to just take a pill, right. Oh my back’s a bit sore head painkiller, ah, knees , a bit swollen, have the anti-inflammatory and this is all just bandaid stuff is an , and then we’re not really doing the work we need to sustain us. And by virtue of it not being sustainable, we should stop it because where it leads is long-term disability, big injury, you know, and we don’t, we don’t want that. And look, you know, it can happen to anyone. I’ve had my share of serious injuries. I’ve been very fortunate to avoid surgery. Um, but that said, I’m also far more wary of , uh, a white belt, huge strong white belt coming. Oh yeah. I’ve just come off doing some power lifting and some rugby. And you know, I want to do something bit more relaxed. Oh my gosh, this is frightening. Um, but you know, whereas if you’re just somebody who’s come in, you , you don’t know any better . You’re like, Oh yeah, I guess I’ll give this guy a shot. You know, and this person is , is an injury machine and you don’t know that. So we got to make sure you’re prepared. And,
Speaker 2: 24:58
And th th and just the , you know, they’re an injury machine, but you are too , when you , right . Yeah . And the combination of these two special beings injury engaging in the world’s most dynamic and up spot really equates to one hell of a injury risk. Oh, it is for anybody.
Speaker 3: 25:14
Yeah. And so that’s why I definitely feel it doesn’t matter if you are a long-term digital head and you’re , you’re coming back to training off a bit of a layoff, because I had that recently, I helped rehab a guy’s a purple belt, lovely guy. He started feeling really good. We’d done a couple of, a couple of mobility sessions. Like, man, if you cured me, I feel great. And I said , ah , take it easy. Don’t go back to jujitsu yet. We actually need to start getting some resistance training going, but what did he do? He was like, I feel good. I jumped in. I wrote , he called me and he’s like, Oh man, I’ve got some bad news. I hurt my back. I was like, he’s like, no, no, it’s okay. Because it’s a new injury. It’s not an old one. It’s , I’m like a new injury is not a good thing. What are you talking about? And we talked about this, man. You drive me crazy. So unfortunately it’s , it’s fortunate because it shows that yes, the method works during the mobility will get you to a place of feeling better. But then you have to do the reinforcing. You’ve got to do the things that are going to act as insurance against these issues. So it doesn’t matter if you’re a long-term or you’re a newbie, I guess, at least from where I’m coming from. We want to make sure that you can enjoy digital as much as you want. It means you have to pay a small cost, a small investment to look after yourself
Speaker 2: 26:31
A hundred percent. And I would say that this is a universal recommendation for people doing any sport. You want to play soccer on the weekend with your mates. You need to do the work in the gym to allow for that. You want to just do rock climbing. Great. Got to do the work. Even if you just sit at a off an office desk, you got to do the work, right? Like, like outside of sitting at the, you know, you’ve got to go to the gym, you’ve got to look after your mobility. This is just part of being a human and , and digital will only accelerate the negative effects of life in a sense. So I think the obligation is only heavier on people who are training in this sport.
Speaker 3: 27:02
Yeah. And I , and I think that the more that we can have this conversation and then also direct people to solutions, like what is my fitness solution or what is my method of improving my mobility or improving my strength, the better off people are going to be. And so I think that’s a good place to leave it men . And , uh, in terms of you guys finding out more about what you can do to help , um, you know, have a fitness solution, so you can keep doing jujitsu and keep kicking butt . Um, you can find us at Bulletproof for BJJ on Instagram , uh, or if you want to go to our website and actually check out the program it’s www dot Bulletproof, the bjj.com. Yep .
Speaker 2: 27:47
Uh, take the free trial on the website, see the whole program. There don’t pay anything for seven days, rip in , jump on our Facebook group. Um , share this podcast with someone. If you, if you found it helpful, take a screenshot of it, tag your mates, posts on your Instagram helps to support the show. And it helps to just educate , uh , people like you so that we can all enjoy this sport for many years to come. Definitely. Thank you, Julie . Thank you, JT.
Speaker 1: 28:18