Workout Gamer Cast #1 :Pokemon App Games and Fitness Games

How's it going everyone? This is the workout gamer. Welcome to the workout gamer cast. Today we have a few things we're going to go ahead and discuss. I'm going to review the Pokemon Cafe and also the Pokemon Smile apps that recently came out a week or two ago. We're also going to talk about fitness games for the workout gamer cast. I am striving to keep my podcast to nerdy, gaming, stuff, maybe movies, whatever I find that in nerd culture. But at the same time, throwing little health tips here and there. I am a nerd and I'm also a personal trainer. So let's go ahead and combine the two worlds. And I did ask a couple of friends if they can go ahead and send some viewer questions. And I have a couple of them. I'm going to try to keep this about 30 to 45 minutes. And if I don't get to all of them, I'll get to them to the next episode. All right. So let's go and get started. So the Pokemon games Pokemon Smile and Pokemon Cafe. I'm just going to call it that. It's not the actual name, but makes it a little easier. So let's go with Pokemon Smile. That was kind of the easiest one to talk about. The idea behind it is to, hey, you want to help your kids brush their teeth build good habits? It's a little, it's a cute little game. The art's really cute. And the premise of it is just like, hey, if you brush your teeth with the app, you're able to catch I guess the original 150 Pokemon, you'll unlock hats and stickers and whatnot. And that's kind of it. It's supposed to be like, oh, time to go brush your teeth. You can play this game now. My biggest issue with the game is depending on what phone provider you have or what phone you have with the camera in general. The camera doesn't work. Yeah, I have a Google Pixel, a Google Pixel 2. And when I I can turn on all the lights in my house and the camera can't see me. It's hard. I've yet to catch a stupid Pokemon with this app. And I get it like, it might have been, if I had like an iPhone or something or anything else, it might have been better. But you know, it alienates people who have certain devices. And let's be honest, how many people are actually getting this for their kids and how many people are actually getting this for themselves? It's so, come on. I'm like, I'm pushing 30 and I'm definitely going to be using this app. And the other big issue with it is, yeah, you can go into your settings. It's weird that it takes pictures of you while you to brush your teeth. I find that very odd to even have that feature. It's weird. It's odd. But to make it short, this one doesn't really have too much to go with it. The Pokemon smile, it's a neat idea for your kids, but at the same time, it's just like, if your phone doesn't work, I'd skip on it. It's a neat idea. Hopefully they have more. Isn't there a one called Pokemon Sleep? I vaguely remember that one. It was supposed to come out. I'm not sure what happened to that one. But it is something to like, you know, I hope there's like a Pokemon workout one, which is like a fighting Pokemon. Hey, it on Chan. So let's look on some boxing. Oh, we got Machamp. Let's do some weightlifting. And Pokemon, if you do listen to this idea and you do decide to take it, cut me a check because I think that's a great idea. Pokemon workout app. Who wouldn't do that? Just give me my good boy, Primate, and we'll take it from there. So let's go into the Pokemon cafe. Essentially, it's like any other puzzle game. It's kind of like Zoom Zoom, except if you can move everything. I love the art style. It's really nice. It's a neat idea. It's you are the owner of this cafe and you're trying to be a friend so many Pokemon so they can work there for you and expand your business, expand your cafe so more and more Pokemon can come and visit. I like it. It's free to play. You can spend money by getting like power ups and whatnot. You don't have to. You don't really necessarily need to. There's no stake in it. The downside of it is you can't really customize your cafe. It just happens after you accomplish so many tasks like, oh, you did 50 orders. We're going to give you this item which more Pokemon should be coming in. So there's no customization. It's just whatever Pokemon comes in. You just kind of do the puzzle. The great thing about it is, unlike most app games where, oh, you played, you spent an energy or stamina, you got to wait until I comes back. The great thing is if you complete it, it rewards you. If you, for example, if I was successful in this puzzle, I accomplished it. It doesn't use up any of my stamina, which is a great idea. Reward your players for beating your game. If you do fail, it does take up a stamina. I feel that's a better format for most things that happen because you get in the zone of things. Now I said, well, you're out of stamina today. So come back in a few hours or pay three bucks to keep on going. So I wouldn't spend money on this app because yeah, there is no customization. There's no will. It's just, it's a time-rister. Like, if you have some time to kill, I'm at the airport or I'm out at an appointment at my switch and I'll throw it on there. It's no biggie. One thing that is kind of a detriment to it is, if you have a little screen protector and those bubbles, that's going to mess up your gameplay because it is touchscreen. And the stage designs, because sometimes they have a, they have this area where like, oh, the little Pokemon will fall on top and there's no way to move the camera. It's stuck up there. So if you're in a stage that unfairly goes against you. So that's just a flaw on it. At the same time, I give it a try. You know, if you just want something to kind of pass the time, don't want to spend money on it. It's Pokemon. It's, the puzzles are, eh, sometimes they're fair, sometimes they're not. I'm a hundred puzzles in already. So I haven't seen too much and I know they add an extra 120. So let's see how far it goes. I mean, I'm on the, I'm on the end of, all right, I'm going to stop playing this because I have other games to play. But at the same time, it's like, eh, it's a little time waste or why not. All right. So with that being said, let's go into our next subject, which being fitness games. This was actually originally going to be a question that one of my friends asked, but then I rather make it a topic. Here's, here's question was about the Wii Fit ring fit, stuff like that worth the time, worth the purchase. Let's talk about the Wii Fit first. We fit back into Wii days. I found a very revolutionary. You got this Wii balance board that not only checks your weight, but also kind of checks your balance. And in the fitness world, that is a thing where, oh, you lean predominantly to the right or you lean forward, you do this or you do that. And that's something that, you know, good trainers will find or discover just based off your movements, based off of things you do. That's something to definitely look into. And I thought that was great. You got some basic stuff like calisthenics, some cardio, some yoga, and, you know, some meditative moments on the Wii, what was it called, the Wii Fitness Board, whatever it's called. Now, it was great revolutionary, but it's also very limiting. One of the big things, like the one punch man workout where it's like, oh, I'm doing all these pushups, I'm doing all these sit-ups and all these squats. What about your back exercises? What about other movements and stuff like that? A lot of times, back gets neglected because it had its core, it had its pushups. It's been a while since I've played it. It's been a long time, so I don't necessarily remember it by heart. But it was one of those things. I'm like, yeah, it gives you a decent workout, if you're a beginner, it was great. But, you know, once you wanted to progress on and on, it was one of those things that you wanted to just sign up with the gym or something else. Another thing with, and I'm going to be talking about this with a ring fit as well and other fitness games, it is expensive. I mean, you're paying for the game and the peripheral along with it and it makes me wonder, well, are they going to come out with more for me to utilize this board? Sadly, no. There might have been, there might have been more, but it just seems like, it's not worth the investment. Not many people either bought it or, you know, it's a lot of work to put all of our efforts into this project. Well, I could be making the next Mario or the next Zelda or Pokemon. And it's a shame because these games can be very beneficial. The ring fit. fit. However, it's definitely something where, you know, I saw a lot of craze for it. The promotion for it was bad. I'm not going to lie. It's like, "Oh, our super in-shape guy that's going to do this." I'm like, "Ooh, where is he?" And that's not the body shame of the guy. That's not to, you know, talk down about it. And it's just like, "Oh, okay." You know, I would, and I played it. It's given me some good, it's given me a run for my money. I loved it. It comes with the game, the, the, I don't know what it's called, the ring itself, and a little strap to put it around your leg, so you're, so you're running and whatnot. It's neat. It's, it's one of those games where like, "Oh, you got in this stage, you're going to be working primarily on this. These are your attacks when you fight monsters and some of them have weaknesses." And there's like a story. It's very cheesy. I'm expecting too much of a story out of this game. And I liked it for, for a bit. There's different levels like, you know, beginner, intermediate, advanced stuff like that. I was on the intermediate on the higher intermediate side. And for me, I have shoulder issues. I have some, like shoulder and hip issues, some back issues. And, you know, there's some movements like your hands above your, your head and you squeeze the ring. And now destroy my shoulders. And it's just one of the things where I can definitely see people can overtrain with this, because let's say you do three stages, like, you know, I can, I think I go for the last one. And that last stage just destroys you. That's where it could be troublesome. There are some games where like, "Hey, here's today's daily workout. Focus on this." Cool. That's all I need to do. Awesome. Where's this one? Like, you can keep going as long as you can, which that could be an issue when it comes to health, because, you know, you're trying to push to trying to beat the final guy and all of a sudden, "Oh, I hope you trained muscles." And when you over trained muscles, it doesn't help you. It actually hurts you more than anything else does. So I definitely would be careful and actually put limits on yourself. So if like, you know what, I'm working for 20 minutes. That's my goal, or I'm going to do this versus that. It's a great idea, but at the same time, it's still very pricey. It's like 80 bucks. And it's hard to find physical copies of this due to current circumstances of us trying to go out and shop and whatnot. It is one of those things where it is hard to come across. And you're paying for the game and the peripheral. And I'm hoping there's more fitness games that come with it. I mean, you know, you're putting such an investment into health. I want more games. The one I am going to absolutely recommend, and it's a little biased because I teach martial arts and I teach all that stuff, is the fitness boxing on the Switch. The reason why I love it so much is, one, it's legit boxing, in a sense. It's not like those turbo kickboxing things you see at the gym where it's like, all right, we're going to jump around and dance. And hey, yeah, I hate those with a passion. If you're one of those teachers, I'm sorry, but I hate those with a passion. The game actually gives you a chance to hear. Here's how you throw a straight cross. You say, you throw a jab, a hook, an uppercut. It actually gives you the time to teach it to you. And I actually work up a good enough workout from it. Like I feel, oh, I have a gas tank for days. You know, I have an engine that works. But when I do this, I'm like, okay, I'm getting winded. My shoulders are starting to give out a little bit. And I feel it's, there's an appropriate amount of time. Like, hey, do you want 10 minutes? Do you want a 20 minute, 30 minute, 40 minute workout? And it's boxing. I granted, you're not going to be ready to find a ring once you, once you play a couple of times. But it is something where like, you know, boxing is absolutely a great workout. It works so many muscles. It works your conditioning, your cardio, and you know, it gets you a lot. Yeah, the stretching could be better. But, and it's another thing where the game's like 50 bucks when it's not on sale. If you have a chance to pick it up at a store for a cheaper price, don't hesitate. That's a game that, uh, that I would highly recommend if you're looking into some kind of fitness regimen. If it goes on sale on the e shop, pick it up. Uh, it's, if you want to work out, that's a good one. It doesn't insult boxing. It actually complements it very well. And the, uh, the, uh, the trainer, it gives you, they stand to like it too. And the, you don't have to hit hard because joy cons actually work very well. So, you know, you're working your jab, your crosses, and the combos they do. And I looked at them like, wow, I could actually do these combos for my class and have them do the same thing essentially. So it's not going to make you battle ready, but it's definitely something to definitely look into. All right. Now that we went through those two, let me go ahead and pull up my questions that I had. Um, and, you know, if you have any questions that you want answer, whether nerdy or video game related or, uh, fitness related, by all means, please drop them down. I am always happy to answer them. Uh, and if I don't get it in the first time, no worries. I'll try to get it in the next episode. All right. So first things first, what kind of workouts would you suggest for a armored fighter? What would be practical? So, uh, what my friend is referring to is, uh, amp guard. So amp guard is a, like, a live action roleplay, like a larp. We have, uh, battle gains, but we use foam weapons to fight each other and you can wear armor. Now armor is pretty heavy. Uh, I remember, I recall some can rain up to like 40 to 60 to 80, depending how big the armor is and how big the person is. Now what's practical and what you should be doing for workouts. I'd say, let's work on the foundation first. Let's work on you. I would highly advise against working out in your armor at high intensities. I mean, sure there's like anime or like, there's some studies like, oh, it improves your, it improves you a little bit. Um, when you're trying to run, I highly advise against it because you're tiring. You're out your system without the system being built. So, you know, not to say whether you're built or not, but what the great things you can do is figure out a straight training regimen, you know, your, your chest, your back, your legs, the biggest muscles in your body and your core. Don't forget that as well. Get a solid foundation and you can work your arms and shoulders in there too. No worries. Get full body, everything. Have one day, like two, three days a week when you work on strain training, maybe two days of cardio. And of course, talk to your doctor. Make sure you're good to go. It's finding something simple that works with you. This is not to be like, like super crazy, heavy lifts, but it's just making sure we have muscle that, uh, based on endurance, not necessarily for like size or for like, brute strength that you're trying to pick up, like strong man or anything. Just something to get you, like a good routine going to be quote unquote in shape. Uh, if you want to train in your armor, what I would say would be practical is shadow boxing. So whatever your weapon is, whether you're using a pull arm, uh, shorts or long sword. Um, no, like start out with like a minute of just like working on technique, gotta get that movement and then like take a minute off, do three rounds and then eventually work up to a minute, thirty, two minutes. And I would say no more than three because in reality, if you're, if you're on the field trying to fight and everything, that skirmish might end just a little bit and you have time to rest and also be cautious of your posture. Um, when your muscles start to give out and you start to slouch, that's a lot of pressure going on your spine, on your back and you know, it's time to take a break. So to answer your question, just start a, uh, just started like a basic strength in training. Um, you know, lift weights at the gym, making sure it or you know, even calisthenics build some strength muscle endurance as you're working out, that's going to be the bit, the, the, that'll be power to you. And you know, slowly work it in, never exert extremely hard in your armor, especially if you're training. Like if you want to walk around in it, fine, because I used to wear a weight vest and it would wear me out so much that I'd fall asleep. Uh, and I don't find too much benefit if, you know, like I've worn it all day. If I'm, if I have a purpose, light work, just like shadow box, walk around a little bit, get used to the, to the weight, but most of your days have a workout regimen and understand rest, making sure you're getting, you're putting in some time to like kind of just relax and sleep. Uh, if you're going to be wearing your armor the next day to your, to a practice or an event, the next of the day before, relax, take it easy, let your muscles heal, let your body just relax. So, you know, you don't do any more damages on top of that. But good question. I was actually the first time I ever had to talk about armor. Uh, so that's, that's great. Uh, if you hear some banging noises outside, I'm actually recording this on 4th of July and my neighbors love fireworks. So, there you go. Um, how do you take care of your knees and ankles after workouts? Second question, hydration while working out, what drinks do you use? How much do you drink them before during your after workouts? Okay, so let's go with the first one. If you're concerned about your knees and ankles, I have to ask why are they hurting? Are they pained? Do they get inflamed? There are some things that I can answer and some things you should go talk to a doctor about. But now if it's pain, that's where I have to step back and go, "Okay, go see a doctor." But if you're worried about them raring and tearing down, I want to make sure they stay healthy when I'm working out, I don't want to overdo it. I've got to ask you, "What are you doing?" I mean, if you're playing basketball and you're going pedal to the metal for a long time, take some breaks or you've got to ease up when you jump and land. Nothing is shoes. What's your footwear look like? Footwear is actually a very surprising thing a lot of people don't take care of and which would lead to all these issues that can cause discomfort, joint issues. For me, if I were the wrong shoes, and I'm walking for a long period of time, I'm not going to be walking for the next few days. And also, if you're working out, if you're lifting weights and stuff, are you overdoing it? Is your form good? Are you working on your flexibility and mobility? Are you foam rolling? Are you stretching? Are there muscles that are being compromised and not activating? There's a lot of things that you've got to definitely have a trainer kind of like look at it, a trainer who has a specialty and corrective exercise, wink, that's one of my specialties. Definitely look into that where you're like, you know, there could be something more. Maybe you just have overworking muscles in certain areas. I had a client that that soves a lot. So her foot's constantly going that little tapping and her ankle and her knees starts to give out. We spend a day on mobility and stretching and it helped believe a lot of tension. So you might be holding a lot of tension. So if anything, check your form. See how hard you're going, what's your rest look like. And look at all these different aspects, it's not really a simple question. It's not really simple answer because there's more questions I would have to ask. But definitely look at all the aspects, you know, have someone kind of take a look at when you're working out. Are you doing it correctly? Are you overworking? Are you over-training? You're attaching your body. Are you not giving yourself enough rest or, you know, you're just peddled to the metal all the time. So definitely take a look into it. And also with your health question, your hydration, water, for hydration, just water. I mean, it's just making sure that you have something in your system all day. There's some people like, oh, I drink eight cups a day or I try to drink this whole giant jug. Do as much as you can. Water-based foods make sure they're very hydrating. If you're going to be before a workout, make sure you're at least drinking at least an hour before your workout, so you have something in your system. During your workout, water's fine. Now, if you're talking about, like, like propel, gatorade, stuff like that, I would say stuff like that would definitely come into play if you're working more than an hour and a half, like 90 minutes past the hour mark, and it's non-stop. So ideally, gatorade was supposed to be for, oh, like replenishing, electrolytes, all the stuff you're burning, and it has a lot of sugars, so we can help replenish all that stuff. Gatorade and protein bars aren't necessarily made for you just to kind of sit around and eat and drink, watch TV, you're supposed to be burning, so if you're doing long periods of exercise and activity, that's where you can start diving into like, you know, electrolyte powders and all that stuff, but like, honestly, water is the great thing. Just make sure you're drinking enough, because it could be, like, there's no supplement wise, that's a whole rabbit hole, I can go down and down, but to make it simple, you know, if you're going to be working out longer than an hour, then you can consider a gatorade and stuff like that, just make sure fits and calories and make sure there's sugars, whatever, like, that's up to you. For me, it's more of like, you know, water, water cuts it, just drink it after during, you know, drink when you're thirsty, if it's a really hot day, you know, reconsider a few things. Ooh, I like this question that comes up, how to be patient and kind to yourself as you work towards your fitness goals. So this one's a, this can be a very touchy one for a lot, and for me, you know, I used to be the, like, oh man, I don't look like so and so from this movie, I haven't lost any weight, my, all this stuff, and we tend to focus out a lot on our negative traits or negative aspects of our training, honestly, a lot of it will have to go into mindset instead of focusing on what, oh, I only lost a pound, well, hey, you lost a pound, like, I've been working out for a month and that's it, hey, you're working out for a month. Most people quit after day two or three, I mean, I've been in this industry, you know, we have the new year, new me people who come on in and, you know, they are very ambitious going, yeah, I'm going to come in every day and we'll do this and do that. And because they haven't fully committed to that change or, you know, or open minded to the idea that things are different when you come to work out, when you start talking bad about yourself, your body feels it, your mind feels it, everything feels it. So look at what you are accomplishing me. I mean, if you're only working out two, three times a day, hey, you worked out. If you have like a workout program and, like, well, I finished a month's worth of DVDs, hey, you know, when people don't even make it to that end, like be your own height man. Like, it sounds silly, but at the same time, like, what else would you have? So being kinder to yourself is just realizing what you are doing and, you know, are you doing a workout that you like? I mean, if you're lifting, if you don't like lifting weights, then don't lift weights. If you either go mount, what's that rock climbing? Go rock climbing. If you enjoy it, do it. If you like going hiking, go hiking. Of course, you know, we need to build muscle in different areas, but whatever. Do activity that you enjoy doing along with it. So if you want it to become, like, a fighter, you go to a fighting gym. You wouldn't go to, like, you wouldn't go to do workouts that wouldn't make sense for you or do an exercise that you wouldn't like. Do you like hit training? Cool. Find a class in hit training. It's going to make you feel better afterwards. Find a group, find a community, you know, brag about, like self love, brag about yourself. Yeah, I just did five push-ups. They're like, cool, five push-ups, like, you know, I, I hype up my, my clients like crazy. It's like, oh, I can only do 10 push-ups. Yeah, 10 push-ups is awesome. And, you know, just try to fight that negativity, like, realize what you've accomplished, even know if it's something small, like committing to the idea of, I'm going to spend the next hour of my day, which is a very small percentage, like, two, four percent of my day, to go through hell, to go through a workout. But at the same time, it's like, hey, who else can say they did that? There's a lot of people who make excuses. There's a lot of people who don't want to commit to it. There's a lot of people who don't believe they need it. But hey, you're the outlier. You're like, you know what? I'm special. I did it. Hell yeah. What's next? If you want a good hype, go watch Cool Runnings, the one where they're just yelling into the mirror. Do that a couple of times. Because for me, I feel good, afterwards, I personally have issues with trying to lose weight, because I have thyroid issues. But you know what? When I, like, when I lift weights again and I start building muscle over that fat and get my metabolism going again, I'm like, yeah, look good. I probably should have took it this picture before I ate, but just just got to have that feeling of, hey, you know what? Sky's the limit. If I'm going to reach for the stars, if I miss, I land on the moon. So good question. I like that one a lot. What are we at at that time? No, we could do more. We could do more. Talks about the opinion on that one. Oh, how do you work out on running? What do you work on running endurance cardio when you have bad knees or get shin splints? I've had this issue before. At one point in my life, I gained a lot of weight. I was at 250. Running wasn't possible. Jumping started to get issues and I would get shin splits a lot. First off, go back to footwear and if running causes your issues, don't run. There are many things you can do for cardio that don't require a lot of pressure on the knees or that won't aggravate your shin splints, but let's go down to the basics first. Make sure you're foam rolling. Make sure you're getting deep tissueed, self-myofash released in all the muscles in a calf, the area near the shin and making sure that one, are all your muscles activating. Are your quads overworking? Are your hamstrings not working? Are your glutes not working? What your shoes look like? And for cardio wise, as I said earlier, there's like that boxing game, go get the boxing game. Feel like dancing, do some dancing. There's a lot of ways to build your endurance, circuit training. Do a couple of exercise one after another. Two one after another, and then boom, there you go. Little rest, you got your cardio system going. DDP yoga. You're going to start breathing hard. Cardio doesn't have to necessarily be like biking or jumping or all these endurance things. There is a lot you can do. There's a lot of different things you can do. So take it easy on the knees, do something else. Learn to box, learn to dance. There's so many things you can do that would also have other benefits for you as well. So for the shin splints, definitely take care of that. Definitely start stretching, relaxing, massaging, getting all those areas and kinks out of the way out of there. Work on building some muscle, any cardio wise endurance, find something fun. You can do it. But yeah, once you start dialing in on that, it starts getting less of an issue, less of an issue. Doesn't necessarily happen too often to me anymore. It only happens if I'm wearing bad shoes now. So work on your muscles, find a cardio you like doing that doesn't require a lot of running or pressure, like light impact. And that can definitely do some good. All right, hopefully I'm answering these questions. (laughs) How do you crush watermelons with your thighs? One, you gotta build that strength. There's, you gotta build your strength in your quads, your hands, your knees, your glutes. I believe it would probably be leverage along with brute strength, because how, I just can sound weird, watching those videos, you kind of see them have, like you see more to success when they're kind of laying down and they're taking their feet and kind of like hooking, and then using the legs to kind of squeeze and using this hook for leverage. If you listen to the podcast, you can't see the fish result doing on camera. But yeah, they would hook their feet and then squeeze with their legs while extending their legs out. This is actually a triangle choke if you're going against bigger guys too. So if you got someone who your legs can't wrap around in a normal triangle choke, this is actually the alternative to like net crank on slash choke at the same time, jujitsu catch wrestling. So that's how you kind of crush it. I mean, I can't really demonstrate it, but nor do I want to. But yeah, it's that combination of leverage with your feet and then extending and making sure that you use your muscles to kind of crush it. But that, surprisingly I actually thought about this a lot. I'm like, okay, it's not just pure brute strength. There's more to that 'cause leverage, leverage, leverage. How high can Mario actually jump? Can we jump as high as him? Considering Mario's roughly about, well, I think he's like five foot tall? I don't know, he's like five foot tall. People could jump actually. He jumps sometimes higher than himself, base jump. Yes, I could say people can jump higher than that. You get the high jumpers in the Olympics and track and field. And I remember seeing this, it was this thing in African culture. I think it's African, sorry if I get it wrong, where like they have a stick way up high here and you have to jump over it. It's very possible to get very high jumps. You just gotta work on a lot. It is possible. Now with him doing the triple jumps up in the sky, that's probably subject for a different day 'cause I don't think that's possible. Ooh, squats, past parallel or not. So I'm assuming regular squats or as we, and for going past parallel, what I would think of is the term "ass to grass," getting your butt as low as possible. I don't recommend it based off of what I do. So if I've tried it before, I just put so much pressure on my joints and my knees. I'm already all messed up through years of wrestling and fighting and stuff like that in injuries. So, and I've read some articles where some people don't do that, don't go past the range of motion for the squats just because it does put a lot of pressure on your knees. It puts a lot of pressure 'cause being in that squat position that low, well now without any load bearing, you feel a lot in your quads and everything else just to pick you up and get you out of that position if you're not using a leverage. Having some load bearing, I can find that quite an issue for, you know, that's gonna be something that's gonna be. I wouldn't recommend it because now your body has to work even more just to pick you up. And some people might think, oh wait, no, that's good because that shows your muscles are working. Yes, no. I feel the risk is too high for the reward that you want. I'd say you normal squats. Just write you a parallel, if you're trying to make sure that you're trying to feel in certain areas, like maybe your handshhings or your glutes, slow it down. Take some time, go to your regular parallel squats, focus on what muscles may or may not be working, where do you feel it more? 'Cause you might need to work on some flexibility or some foam rolling, or maybe some individual muscles might need some attention. So definitely that's something that, to definitely take into consideration. There's people who do the flies, the rear delt flies on the machine, and they go past their range of motion. And that does, that's not beneficial at all. You don't have to do that. They're not doing it correctly and it's going to cause more and more damage. And final question, I love this one. How can I improve my ninja scales to be more stealthy? Will yoga help? Yoga is one of the best things you can do. Ninjas need flexibility. If you're not flexible, it's gonna be very, very hard, whether you want traditional meditative yoga, or one that I love the most, DDP yoga, or something that gets you a nice flow, more flexible you are, the more control that you can work on your muscles, the more control you have your muscles, you can kind of control your steps and whatnot. So, in a way, yoga, I guess, can help with your ninja skills. So, but in all honesty, everyone should be doing yoga. Everyone should be doing yoga and strain training. I believe those are, that's a deadly combo, and it's works great, and that's what I like to promote. But other than that, that was the first episode to work out a gamer cast. If you have any questions, you want answered on the show, just go and leave it in the comments down below, and I'll be more than happy to answer them. Hope you all take care. You have a good one.