What’s up everybody. Aloha. Welcome to the fit to fat to fit experience podcast. I’m your host, drew Manning

and I’m your cohost Lynn. Manny,

thank you guys for joining us here on the podcast for another great episode. We really hope you guys enjoy today’s episode with Mark divine. We, we know we did of course. Uh, this episode is a great episode you guys cause it’s very unique. Uh, Mark Devine is a former Navy seal commander. Uh, you look at this guy and you’re intimidated, right? He is like, he’s like the epitome of what a Navy seal looks like and, and, and acts like. But anyways, here’s a little bit about Mark. So you guys kind of know who he is. Uh, he’s a New York time best selling author. Um, he was ranked the number one trainee of seal buds class a number class number one 70. Um, and uh, he has such, such an amazing story as a former Navy seal commander. So many cool stories. We kind of dive into that a little bit, but okay.

So he is the version from upstate New York with a degree in economics from Colgate university and an MBA in finance from New York university. Stern school of business. Uh, is actually his first career was a CPA and a lot of people don’t know that about him. Um, but he went on to F to um, create something called seal fit and Kokoro yoga. Uh, his, uh, his new book coming out soon on April 12th. Um, but man, there’s a, there’s so much you guys need to know or there’s so much about Mark that you guys, um, would, uh, find his story very interesting. Uh, and in today’s episode we kind of dive into it a little bit about his background, how he started implementing yoga on his deployments and how that calmed down his anxiety, uh, going into war areas using yoga and breathing techniques and meditation to calm himself down and kinda created this movement.

Yeah. And even though he’s helped, obviously he’s, he’s really helped people in the military and veterans, especially with PTSD. But what I love is that he’s used this technique and he’s, he’s brought it into the mainstream everyday life, whether you’re a soccer mom or your CPA, um, and in the business world, no matter what foundation you come from, everybody can benefit from going inwards. And I love, and you’ll, you’ll hear me ask them about it. I love talking to somebody that is the epitome of a guys guy. You know, a Navy seal that finds, you know, finds himself through meditation and yoga and it kind of transformed his life that way. And we kind of give just different tips and insight that you can apply on how to do the same thing in your life.

Exactly. Guys, he talks about how to create an unbeatable mind, how to become mentally stronger and the benefits of implementing things like yoga and meditation in your life. So you take this Eastern culture, implement it into our, you know, Western society. You know, a lot of us think it’s woo or a little bit weird, but if someone like Mark divine can do this, you know, I promise you a lot of us can benefit from these kinds of things. Cause Lynn and I have experimented with this the past year or so and it’s been a huge benefit to us on a mental, emotional, spiritual level, very healing, so many practical implications and benefits that we’ve noticed. So anyways, a great episode. Before we dive into today’s episode, you guys, our show sponsors super excited about our new sponsor key genics a key genex.com so could you next is a product I’ve been experimenting with.

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Alright, you guys, we have Mark divine here on the fit to fat to fit experience podcast. How are you doing today, Mark?

I’m doing great, drew. Thanks for having me on.

Yeah, thanks for coming on. I’m actually really excited to have you on. Um, so just a little bit of background of how I actually heard about you or actually met you, was that, um, you CrossFit, you gave like a little seminar up there and I had the pleasure of being in the audience listening to your story and I had heard of SEALFIT before that, but then after hearing you speak, just made me so much more interested. So I started doing some research on it and super excited to introduce Mark divine and seal fit and everything else you have going on to my community. Um, and all the things that you talk about. I want to, you know, implement and teach people how they can, uh, learn these concepts from you who is a former Navy seal and a knows a lot about mental toughness to your, and I want to relate that to your average person, which is pretty much my community, our community here on the fit to vet fit experience podcast.

So, um, the first question I have for you, Mark, um, I kind of want to talk about your new book, which is coming out April 12th. And I didn’t have a chance to read the whole thing, but there was one part that really intrigued me and it kind of talks about your story of how you as a Navy seal started doing yoga. And I want, that was one of you could kind of tell us that part of the story of, you know, you being in, in the Navy seals and you’re on deployment and where the idea of yoga, uh, on these deployments.

Sure. If that’s okay. Thank you. Yeah, that’s, that’s a great place to start. First it’s important to note that I, I was active duty seal for about half my career. I retired in 2011 as a commander after 20 years, but I started doing, um, yoga in 2000 or 1999, I think roughly 99. And the Genesis of that drew was really the martial arts. I was a longterm martial artist. I started the martial arts when I was about 20. And my first martial arts experience was extraordinary and I, I don’t, I mentioned this in the book, um, where I really had the privilege of working with a grand master and enlightened, what I would say an enlightened master who was a 10th degree black belt, who founded the style of karate that I was training in. And he had really a cool developmental approach to the whole, to the whole experience.

Right. And so we spent, you know, almost not quite, but a good chunk. I was going to say an equal part of our time, but it wasn’t quite an equal part, but it was a good chunk of time, you know, meditating and, and discussing, you know, mental and spiritual development as we did, you know, in hard training, uh, you know, practicing the physical moves and fighting and stuff like that. And that was prior to my going into the Navy seals. So I, I, I earned my black, literally earned my black belt and then that very month was on a train to officer candidate school and then off to seal training. And the training that he gave me helped me so much at that seal training. I mean, that combined with some other experiences I had as a competitive athlete really made the seal training. Um, super fun for me, you know, are like flies.

I’m enjoying this, right? A smile a mile wide in my face. And I graduated as number one honor man in my class or number one grad was automated my class and only 19 of us made it out of 185 we started. So it was a really powerful kind of formative experience for me in my mid twenties to have that, that kind of mental focus and resiliency that to dominate the hardest physical training in the world, which was the Navy seal program. At any rate, you know, throughout my active duty years, I was super busy as you can imagine, you know, seals are deployed constantly. 11 months out of the year I was gone, you know, I was in 45 different countries. It was really extraordinary. And then, um, and so I really couldn’t keep up that training, you know, and we had a lot of cool training that we did ourselves.

But you know, I still kind of yearned for that martial arts experience that I had back in, uh, Manhattan before I joined the seals. And incidentally I was, I was working as a CPA at that time. I didn’t join the seals until I was about 10. That’s a whole different story. Anyways. So when I left active duty, um, because of my marriage and I wanted to preserve my marriage and marriages don’t work out incidentally very well in the seals, very high divorce rate, as you can imagine. I wanted to preserve my marriage. So I stayed in the reserves to keep my toe in the special forces world and I went off back into the business world. And any rate that gave me some grounding and now I’m finding myself at home and, and you know, working maybe 50, 60 days a year for the seals.

The rest of the time I was able to get back into an entrepreneurial venture. And so I started looking for a martial art and I’d settled in San Diego, whereas my martial art that I had done was in Manhattan and I just couldn’t find anything, anything remotely close in San Diego. And so, um, I noticed that there was a yoga studio, you know, literally a few hundred yards from my home. And I thought, I wonder, I wonder what this yoga thing is about. And then I came across a book by a fellow named Paramahansa Yogananda who founded the self realization fellowship fellowship. And I figured, you know what, this the guy, if his name is yoga Nanda, he probably knows something about yoga. So I read this book and it was extraordinary, right? It was just one of those books that everyone should read. In fact, it was the only book that Steve jobs had on his iPad that he would read when he travel.

Extraordinary book about the, you know, the roots of yoga and different yogis and, and some of the, uh, development that happened when you practice yoga. And it sounded to me a lot like the martial arts. And I learned later that the martial arts really, I mean, one narrative, and I believe this narrative is that a fellow, a Yogi named Bodhi Dharma, made his way through Tibet and ended up at the shaalan monastery and meditated for six years. And the monks were so profoundly impressed with him. He taught them what became Chon, which is essentially Zen, and then taught them a series of physical movements, which became Shalon boxing. And you know, so from there you could almost extrapolate that much of the martial arts came from yoga. At any rate. So I, I stumbled into this studio, I’m going to try to make this long story a little bit shorter if I stumbled it. No, that’d be great. This is great. Yeah, this is pretty interesting. And I think anyways, and then so this [inaudible] was a lot of people have heard of [inaudible] yoga and it’s like hot yoga steamy 185,000 degrees.

Horrible. And it smells like, and fortunately the, the um, the teachers have the same dialogue. Like they’re, they’re drilled and trained in the dialogue and it’s like numbing dialogue and it never changes and the poses never change. Having said that, I did accept a 60 day challenge to do hot yoga every single day for 60 days. You know, cause I like challenging myself. Like you do drew it and it, it felt great. I mean it sucked, but it felt great but I couldn’t stay with it. And by the end of the 60 days, not only did I feel great, but I couldn’t stand, becomes like, I’m outta here but I still want to do yoga. This is really cool. It has a lot of interesting things, not quite like the martial arts. I missed, I missed the fighting and all that kind of stuff and the dynamic movement and the breath work that I didn’t really get in [inaudible].

So I was like, Hmm, I wonder if there’s anything else. And then someone told me about Ashtanga yoga and so I went into the studio and I just ended up miraculously connecting with the first American certified in Ashtanga yoga and his name is Tim Miller. And he became my next kind of mentor. Tim’s an amazing guy, super humble and very funny. And you know, now he was just awesome. And so in, in Ashtanga was kind of more like a martial art and in that what had had a progressive sequence. And so there’s like the first series that you work on and then you kind of graduate or you know, sort of get promoted or invited into the second series. And then there’s up to six series and I was like, Oh cool. So if I get to six series, it’s kind of like a black belt.

Well, I’m here to tell you drew that I’m still working on the first series. I mean that’s like over 15 it’s so hard. And so you know, is it really designed for a 20 year old, you know, skinny body type. Um, as you can imagine like some Indian guy, and I know if you’re an Indian guy who’s not skinning full of muscles and you’re listening to this, then these don’t judge me. But most of the guys are not that way. And anyways, so, but I loved the, I loved Ashtanga for a lot of reasons and I, I did it routinely, like five, six days a week and I would go to the gym, but it was still wasn’t like a complete system for me. At any rate, let me finish this story by saying, because this is where it comes back to your question in 2004 so I’ve been studying Ashtanga now for four years and it’d be for, you know, a little bit of time and some of my own stuff from videos and all of a sudden I got the call to go to Iraq, you know, which all of us reserve officers, you know, knew it was coming and, and so I was just waiting for the call.

And so I ended up deploying to Baghdad with seal team one and you know right from the get go on the plane over there I was, I was an individual augmentee so here I am flying into Baghdad to meet up with my seal task unit, excuse me, with seal team one. And you know, I’m experiencing this crazy anxiety that I hadn’t felt in a long time because I really didn’t, hadn’t been training with my team. I mean, I was a a Navy seal Lieutenant commander at the time and I, I’m flying into a combat zone. And you know, back in the day when I was an active duty seal, I had my team of, you know, 15 other guys and we’d been running and gun and, and, and doing our training. And so when we went to deploy to combat areas or admissions, we were invincible, you know, mentally.

And here I was, you know, I hadn’t even had time to cite in my weapon and add all this new gear with some of it was still in his plastic bags. And I’m thinking to myself, Holy crap, what am I gotten into? And so I just got up and started to do yoga. You know, I just started moving my body and to breathe deeply. And, um, by the time we landed in the bag that I felt much better. And so then I went to the, um, the task unit and there was no gym. And so everyone just kind of jogged and did their little PT and our course, our battle rhythm was really brutal. You know, we’d, you know, we’d start working in about 11 in the morning until about 4:00 AM till the night ops got done and then sleep a little bit, had breakfast and rinse, repeat.

And so I usually would wake up at 10 ish. And um, for the first few days I kind of did the running PT thing. Then I said, you know what, I really got to keep my prep practice up, my yoga practice. So I found a little cabin which was along a Lake and this was one of Saddam Hussein’s old palace compounds. And so this was one of his guest houses and it was all pockmarked with bullet holes and empty with blown up and you could see shell casings and stuff. Surreal. And here I am doing yoga along this Lake in this war torn, you know, area. And that was the beginning of what I called warrior yoga because, um, you know, literally by the end of deployment I just felt better and stronger than I did even before showing up because I was doing this practice every day in solitude.

I wasn’t doing it in a group with the people looking at me and me getting distracted, no instructor, it was just me. And that’s kinda the foundation of what I present in my book is that yoga was meant to be for warrior development. One version of it and four is a personal practice. It’s not like group exercise training, which, which is what has become here in the States. So my personal practice includes, we start out with a breathing exercise, I called box breathing and there’s different forms of that. And then I would do, you know, 20 minutes or so standing poses or Asana. And then I would add, because I needed this also to double as my exercise and I didn’t consider yoga to be exercise. I would add like a 20 minute module of high intensity exercises such as, you know, burpees and squats and pushups and stuff like that or some fighting moves that comic conditioning style moves.

Cause I love the martial arts. And then I would finish up with some seated poses, you know, twists, backbends and you know, um, hamstring stretches and stuff like that. And then a visualization. And I would always visualize myself, um, going through the day, I would call that a dirt dive and then I visualize myself home after deployment with my family. I did that every day, every day that I could, if I wasn’t out, you know, on some patrol or something. And wow. It was extraordinary. And so sorry for this long soliloquy, that was the, that was the beginning of what now is called Kokoro yoga.

Man. I love that. No, I love, I love this story of that, especially because for me, of course, like hearing of a guy that’s a seal, you just think of like this big tough guy and men in general, when they hear the word yoga, I think there, there’s still a stereotype of, Oh, that’s a woman thing. You know? Or like when people hear the term meditation, and I’ll be honest, I only started meditating about a year ago and when people hear that, a lot of times they think, Oh, that’s so woo woo, that’s so this weird new age where people are sitting, you know? Yeah. They’re like sitting alone in a room, going home, you know? And when I started, you know, I had red book like actually like I had seen free YouTube videos or had listened to like Eckhart totally. Who is amazing when you’re talking about, you know, life changing books.

Eckhart totally his book, the power of now, um, really impacted my life. And so I tried a bunch of different types of, of meditations and it was interesting as I started seeing that as we call our minds and we go inward, it has so many benefits especially to do with things like anxiety or depression. Um, you know, I started using a site called grounded mind.com and they have meditations that are like tools and I think that’s why people actually that have tried yoga that I’ve talked to a lot of times I call, I can’t figure out why, but I actually really enjoy yoga and I think it’s because they don’t realize that it’s like a similar form of meditation where you’re going in word. What do you, what do you say, especially to men, what do you say to, to men or to people in general that think doing yoga or meditation is like really woo woo or so to say. What do you tell those people

if you probably hadn’t noticed? Um, so first off, yoga has been conflated to group exercise in this country and one of my missions is to dispel that myth. You know, it was never meant to be group exercise and it’s certainly not meant to be women. In fact, in the original, you know, original form, mostly men practiced yoga in ancient times and it was used for warrior development. In fact, Ashtanga yoga, which means the yoga, the, you know, eight limbs that, um, created by Patabi Joyce that was transmitted to him by, um, probably the grandfather of most modern yoga, a guy named Chris Macharia to prepare young warriors and athletes for the rigors of their combat or spore. And that’s why it’s very militaristic in its way. It’s taught, you know, it’s very rigid and S you know, you, you don’t deviate from the sequences and you know, it’s, it’s counted out and it’s basically very militant, you know, designed like a military program.

Uh, whereas, you know, that’s, that’s just one form. And so yoga is meant to be. And, and by the way, Christmas TRIA transmitted different forms of yoga to different people. I just finished up a 500 hour training with a guy named Gary Cresco and he learned from Chris Macharia and his son desk Acharya kind of this notion of the yoga yoga, uh, for, um, personal development, which is really what the ultimate yoga form of was for. And this is where it’s an individualized practice and, and you and you pulled together in an intelligent manner, the different poses, breathing techniques, um, meditation and even sound to achieve a very specific effect that you’re looking for in your life. And it could be based upon the time of your life, you know, and this concept of, you know, you’ve got the sunrise in the, in the mid day, in the sunset of your life.

So what you know, what you do for yoga as a 25 year old Navy seal is going to be different than what I’m going to do for yoga. As you know, as a 52 year old business guy, you know, as an example. And what you’re going to do as a mom, there’s going to be different than what someone else is going to be do as a corporate executive. And also the, you know, the yoga you do in the morning would be different than yoga. Do you do in the evening in the yoga you do before a workout would be different than yoga to do after workout. So it really is meant to be very adaptive and modular. Another key principle that he put out was that, you know, this idea of like, you know, squeezing your body to fit some perfect form of oppose that some Acrobat could possibly do, but most people can is, is foolish.

Cause that’s only gonna lead to injury. And so what you really want to do is adapt the pose to fit your body right. Which is quite different than how this is taught in the West. But to answer your specific question, you know, I was so profoundly affected by yoga as a developmental tool, and I’m a very practical person, like a lot of Navy, most Navy seals are just super practical. It’s tell me what works and, or I’m going to figure it out. And then everything else is getting a stripped away because I don’t have time for it. You know, I’ve just got so many missions to prepare for. So many, so many skills to be good at or to master. And so, you know, with yoga, I don’t have time for chanting and to learn the mythology. And I’m not really interested in that. And so I say that I’ve stripped a few out of the Kung Fu of yoga and is really as just simple modular.

I teach it in drills, um, and English language, no foofy stuff at all. And so, and when I started SEALFIT in 2007, one of the reasons that a yoga, Kokoro yoga or what I now call Kokoro yoga, you know, started with SEALFIT is that I, um, I began to train Navy seal and special ops candidates in these long camps. Like it was a warrior monk kind of live in immersion academies. So that in the beginning of his 30 days long and, and these, um, these warriors would come live with me for 30 days at our Encinitas facility and I would train them, you know, from 5:00 AM till about seven at night for 30 days straight. And we would end it with this 50 hour nonstop crucible event we call Kokoro camp. The Coro incidentally means merge your heart and your mind and your action. And so it’s a warrior kind of term out of the Japanese tradition.

Anyways. So during this period of time, you know, I had a lot of, I couldn’t just beat him up physically for 12 hours a day. I called it working out and working in. So we had the working out part that was pretty easy. We use CrossFit methods and seal fed. We developed our own kind of protocol for SEALFIT training. So we had strength training and stamina, durability and obviously work capacity, which is the high intensity interval training. And we did team training like log PT and and long rucks and ocean swimming and all that. We did all that, but that left a lot of time to work on both cognitive skills, you know, so leadership and, and discipline those things. And in learning about how to be a good teammate and then an equal part of time to do the working in which was developing the inner skills of the warrior.

Well just so happens yoga means integration, right? And so what we’re trying to do is integrate people. And so the skill of yoga, the tools of yoga really help integrate mental, emotional, intuitional and spiritual capacities that every, every human has. Not only will it develop it, but integrate it and both are important, you know, cause if you develop without integrating you can be lopsided. So I started to use yoga in this form that I call Kokoro yoga to teach Navy seals. And they found it extremely effective for developing concentration, mental focus, clarity of decision making, uh, emotional resiliency and kind of a, um, anecdote we’d like. We gave them this antidote to ward off combat related stress so that the seals who have been through this training with me are, are, I’m, I’ll put it right out there even though I can’t, I don’t have like the stats, but they’re less likely to, to suffer from combat related stress, AKA PTSD because they front loaded the skills to be able to ward off that stress, to be able to make, you know, manage the arousal control, to be able to manage their mental state, to be able to maintain a positive mindset in this, you know, the worst conditions of the world.

And, um, and I, it’d be able to focus on the right things at the right time for the right reasons. And I really attribute all this to the training that I developed that I call Kokoro yoga, like I said. And, and our CEO, Ken is, by the way, and I’ll stop here, the ones that the folks who go into Navy seal training, having trained with me as seal fed have a 90% success rate, you know, which is compared to like 80% fail rate for the general public.

Wow. That is so interesting. I have so many questions Mark cause that just blows my mind. But um, I guess the first question that I was going to ask is, uh, you kind of mentioned that your, the Navy seals have, or the people that go through this Kokoro camp with you have a 90% success rate. So is this designed for those people that are going into a hell week or no, I wouldn’t say the new,

the, okay. It’s, it’s suitable for them. And a lot of the folks who train with us, obviously we teach them the same principles that I teach soccer moms and CEOs. And because it works in whatever domain that you’re seeking to operate in, whatever domain you need to be at your peak performance in. So Kokoro yoga is about developing your inner world so that you can dominate and structure your outer world for success, if that makes sense. And whether you’re going to be a Navy seal or whether you’re a podcaster or a corporate sheet and it works equally well. But I did design it initially based upon my experience for, cause when I, when I launched SEALFIT it was originally for special operators, but very quickly I had a lot of people come and say, Hey, you know that looks wicked cool and I need the challenge and I want to learn those skills. Can I do it? But I am not going to be a Navy seal. And I was like, Oh okay. Are you sure you know what you’re getting at?

I want to go do that. I’ll bring maybe, maybe not, I don’t know. I saw the first 10 minutes of lone survivor and I saw what they went through, you know? Well that’s cause I’ve heard of people going through it and how they come out of it, that people that have not given up or even people that have kind of quit, they still learn something from it. So, so what’s the difference between SEALFIT and Kokoro yoga? What’s the difference between those two?

Still fit really is the um, seal fit is really designed to, to for people who are physically adept already. So, so, you know, Kokoro yoga, anybody can start training Kokoro yoga. I mean you don’t even have, you could get off the couch and immediately start training and, and the yoga will work its magic, right? Whereas SEALFIT, you know, it’s, it’s designed for people who are former athletes or adventure athletes or CrossFitters or, or warrior athletes or industrial athletes. You know, people who need their body for their jobs and, and want to have a lifetime of functional fitness and you know, are looking for a challenge and really understand kind of the physical culture. Like the physical culture is part of their life. They love it. They wouldn’t imagine missing a workout and they want to do fun things when they work out like swing kettlebells and drag logs around.

And buddy Carey, you know, is not, you know, like we were talking earlier, it really isn’t for beginners or for people who aren’t structurally sound yet where they’re going to get injured. And so we spend a lot of time preparing people, uh, to, to do the things that we do as CFA. You know, we have pretty rigorous standards for Kokoro camp. You don’t just jump in it cause we just don’t want you to get hurt. So, you know, some people prepare for over, you know, a year or two years just to come to that training program core or the 50 hour thing. Having said that, we do have a three day Academy, which is for, it doesn’t have any prerequisites and to where we’re going to basically end up in skill workshops and, and in a really controlled environment, we’re going to teach you all the movements and all the methodology and the philosophy so that you can go out and start to train this witness your own.

So that’s SEALFIT the coral yo. So that’s the outer functional fitness kind of aspect. It’s hard hitting. It’s really externally focused. And we like to think that Kokoro yoga is the internally focused program. You’re really the working in versus the working out and the two of them together form an almost a complete package or Kokoro yoga with any physically externally oriented and you any extra on the orange program like crossfade or, or you know, Jazzercise for instance, or spin cycling. If you do the two of them together. It’s a complete system. Cause I mentioned, you know I mentioned earlier yoga is not meant to be exercise even though in the way I teach it at can substitute for exercise. It really is about developing your inner, your inner domain, right, developing your mental, emotional intuition and spiritual capacities.

So Kokoro camp and um, SEALFIT are both programs that people can pay to come and do out there in California, right? Like they’re packaged programs that people can come out there and participate in and leave. Um, so, uh, what I just kinda want, I guess I’m just curious cause I, I’m actually thinking about doing one or two or both of these eventually. So like, let’s say someone wants to come do it,

I’ll say I have a friend. Okay. It’s like my, my friend, I mean he is, he’s my age. He’s my height. He’s my bill. And he was wondering could he laugh through your still fit program?

What, what different um, types of SEALFIT programs are there? Like you said, you mentioned a 30 day thing where the 50 day, 50 hour, um, thing at the end and then seal fit, it’s like, is it a 12 hour or 24 hours? You gotta look at it like what are the different [inaudible] your

program, you’re, you’re fit. And so you could jump in and Duke or CRO can, but we don’t recommend it because you might miss them. Things are, camp has extraordinary experience. It’s 50 hours of nonstop physical, mental training with a team. Your team becomes, the class becomes your team. Um, you know, there, there is no question that some people don’t make it through. You know, we typically have 25 to 30% of the folks just weren’t ready and they don’t make it. But as you alluded to, they leave with an extraordinary experience. I mean, what I’d like to tell you, that’s a real quick story. We had a one guy guy named Dr. Martin who made it 20 hours through Kokoro camp. He left a winner and we make sure everyone leaves a winner and understands their major lessons. Anyways, this guy was so empowered by the whole warrior mentality and team kind of approach.

It literally shattered his paradigms and he’s a school superintendent. Literally like a month ago, he thwarted what would, what had been a mass casualty and he sent me an email on, he was like, he was giving SEALFIT credit, which was pretty cool even though he did all the work and he literally stopped a kid who had brought in a weapon in a hundred rounds and was going to use it cause there was another weapon and more rounds in his car, you know, show up at school and walk that stuff into school without intent to use. And he was able to thwart this literally just with his new found confidence and the courage to step in and do something against all protocols. So that’s kind of person we have come to coral cabin, the effected have, even if you don’t make it the 50 hours, but just the, um, you know, stepping up and committing to something at that level is empowering in and of itself.

And then training for it and developing the mental toughness and resiliency. By the time you get to Kokoro camp, you’ve already, you’ve already won, right? It’s your victorious. We don’t recommend people start there, but you know, it, it’s an incredible, um, we call it a crucible crucible where you kind of like smelt character, you come out of it a different person. Now we have this saying that you meet yourself for the first time. I could coral camp and life is never the same. Like it wasn’t, you know, for that Patrick Martin, you know, and, and probably for a lot of kids that he, uh, was able to save. And so the place to start though is we’d like people to start at the other end and really begin the training with either the two day basic course where you teach, where we teach the functional fitness skills and some of the, you know, we introduced the mental skills and then the three day immersion where we dig into kind of the integrated model where we develop what we call the five mountains, physical, mental, emotional, intuitional, spiritual through the whole, um, SEALFIT.

And, and also, um, what I called the unbeatable mind, mental training skills. So you start there and then, uh, an intermediary test would be the 12 hour crucible. We call the 20 X, meaning you’re capable of 20th, 20 times more. Go prove it to yourself in this 12 hours and then come back, uh, six to nine months later and tackle the Kokoro camp. So we, we look at it not as a one and done type program. You know, seal fit truly is a lifestyle. We want you to really embrace the suck and dig in and learn how to train this way and adopt physical culture and learn how to eat properly, learn how to think properly and learn how to move your body properly and then test it right. And then through that experience, you know, you grow, you know, significant kind of accelerate your growth as a human. So thinking of like the people that are listening to this podcast, the people that follow our accounts, like the every everyday person, um, you know, a lot of them

obviously aren’t gonna have the opportunity or live near even where you’re at to do a specific course like that. What, where’s a great place that anybody can start an affordable way to start. You have a specific, like does your book kind of walk people through the basic guidelines of how to meditate and look in words or do you have a, you know, an audio book of some sort that kind of walks people through that process? What, what is a good starting point place that anybody can start at? Sure.

I would say there’s, there’s three now and depends upon what your orientation is. If you’re, if you’re a physical person, you know, drew like you and you want to dig right into the physical training, then my book eight weeks to seal fit is a great like starter kit. And then we have an online training and community called SEALFIT online. So that would be kind of the progression there. If you’re an executive and you really want a tune up your mental skills and you and you want to approach, uh, integrated training on your own time and not, you don’t have time to yet to dive into some of the live events, then, um, we have a program called unbeatable mind. And so my annual mind book is a great place to start and that’s where I really introduced the whole mental model and the breathing and the meditation and the visualization techniques.

I dabble into them with the SEALFIT book, but I really had a deep on deal mind if you really inclined toward, you know, more of a yoga path than Kokoro yoga really is the entry point. So that, that’s where we started this conversation. That book comes out April 12th, and then we’re going to launch an online, um, kind of community with weekly videos and some live streaming stuff, um, for stuff that we’re doing here in California. And then we’re going to be affiliate, you know, creating an affiliate program so other people can, can learn Kokoro yoga and teach it at their CrossFit box or yoga studio or whatever

that is. So cool. We’ll put links to all the, to all of these things in the show notes so that people can access these, um, after listening to this podcast. Okay. So I want to back up a little bit. You’ve mentioned the word crucible a little bit. What is that exactly? And w and you talk also about what a Criswell is, what it does for, for someone, but then also non-physical crucibles, you know, and what sounds like some examples of those are.

Sure. Okay. Well, crucible to us, again is, is some, some challenge, some significant challenge that takes you out of your comfort zone. And through this experience you get comfortable and intimate with that which you used to be uncomfortable with. You know, said another way. It’s a way to overcome fear. You know, fear is a false evidence or expectation appearing real. You know, one way to overcome fear is to get close to that which you fear. And then, you know, start to, you know, peel the onion so to speak on some of the skills and competencies around, um, you know, that which you fear, you know, or, or doing that which you fear until you, um, you know, until you can do it, number one and then you, and then you train so that you can then master it eventually. And of course the fear goes away and courage is replaced, you know, they’re in his place.

So, you know, one of you can do this with anything. Like if you fear jumping on an airplane, then you know, go learn how to jump, you know, use the air, the air tunnel first. And you know, in a very safe environment, get comfortable flying and then, you know, begin some static line training in which are groundwork. And then instead of line training, and then eventually you’ll see yourself jumping on an airplane and you’ll still have some anxiety about it because that’s not real. And you will have fear of death of course, but you won’t fear jumping out of the airplane because you’ll, you’ll have competencies around that. Um, but when it comes to like re really mastering what it means to be a human being and tapping into your fullest potential, what we’ve found is that you can train that, right? And that’s what I first learned through my martial arts is that you can train yourself to unlock Lily and tap into your maximum potential as a human being.

And it’s literally limitless, I think. I mean, as far more than 20 acts, when you hit your first 20 acts, then you’re, you’re, you’re there for the next. And so the crucible helps us benchmark progress, right? Not only does it help benchmark, but it literally slingshots us up to a higher level, uh, of development. And so you do your daily discipline training. You know, you, you’ve got your training plan and you’re doing, going to the gym and you’re doing your yoga and you’re doing your breathing and meditation and all that is happening. But you can’t, you know, as you guys know, you, you really can’t track that. Like you can a workout program, right? There’s, there’s no way to really tell that you’re improving until someone says, Hey, something’s different about you. Or you know, you just, you know, maybe a crisis hits and you respond to it completely different than you did a year earlier, you know, before you started the practice.

Or you just feel much calmer, you know what I mean? Or you go to the doctor and they say, wow, you know, your, your blood pressure is really dropped and what you’ve been doing. And you’re like, well, I’d been meditating. I’m keep doing that. Right? But it’s just not as trackable. And so what happens with these crucible tests is that it forces you to dig deep, deeper than you’re used to, uncomfortably deep and all that training that you’ve done, it brings it to the forefront and you end up using it. Not only do you get yourself through the program, but to help others get to the program. And so this really miraculous thing occurs all the inner development, you know, the skills of the inner domain that you’ve been cultivating come to the forefront and then are presented in the outer domain as skills and competencies of mastery such as, you know, it’s coastal control under, you know, chaotic situations, which other people look at you and say, wow, there’s the leader.

That’s the person I want to follow because they’re not wigging out. Right? They’re in control. And it’s just because you’ve been practicing breath control and concentration and meditation for, you know, a year or two or whatever it is. But it shows up in the outer world as these unique traits of the warrior or warrior leader, which other people admire and gravitate to because they’re really powerful skills and traits and they’re, you know, the traits of selflessness and humility and having an other person focus or you need those to get through Kokoro camp or you just won’t make it. And you know, those are the traits and skills that, that inner cultivation of meditation and yoga, you know, develop. So now we grow through challenge human beings, growth through challenges. You know, I think that’s one of the big problems and we’re both tackling that. But you know, we, we have grown up in that our society has grown to this place where it’s very, very soft and everything comes easy and there’s a pill for everything.

And you know, I know we’ve both railed against the different industries that are just clobbering the human spirit. But you know, this is really an, um, our, our version or our way of fighting back against that tide and giving people an opportunity to thrive again. And what I mean by thrive is like they thrive as a whole person where they’re embracing, you know, hard physical work. They’re embracing mental challenges and mental control and living a lifestyle which is, you know, integrated and whole and wow. Does it feel good and is it, it’s a great example for everyone else. It’s so, Oh, go ahead. I was just gonna say, and you mentioned not all, not all crucibles have to be physical. That physical crucibles are particularly useful because they really required you to dig deep. But you know, some of the nonphysical crucibles I’ve done are like a silent, I did a six day silent retreat. I know there’s a classic 10 day Vipassana retreat that a lot of people have done. That’s a crucible, you know,

heard of those. I actually thought of doing one of those if I could be quiet. Yeah.

It’s a real challenge for folks if you haven’t done that kind of stuff. And you know, she for guys, but on the emotional level, I think many men would benefit from an emotional crucible, you know, such as, um, you know, there, there’s different experts out there who can take you through journeys to really uncover, you know, your family of origin issues and to start working through that stuff. And everyone’s got them and they all show up in your personality flaws and we all have them. Right? And so most guys think therapies just like yoga, they think their puppies for either broken people are sissies. And that is so far from the truth. I mean, if you have a fitness coach and you have a mental coach, why not have an emotional coach? That’s all a therapist is. And we should, you know, rebrand them, emotional coaches. And so, you know, for instance, I’m doing a, um, a family therapy session this week. Now that’s a little bit of a crucible for me. You know, it’s going to be challenging because I’ve got, you know, I’ve got some, um, you know, my stepdaughters are in the business with me along with my wife and you know, so it was, you know, issues have come up as you can imagine. So there we go. And those words of crucible.

Yeah. And that’s so cool. Like, and this is like really stuff that my mind has been open to the past year, but as a 10, five, 10 years ago, I’m like, this is weird. This isn’t me. Right. But it is me now. Things like, you know, like you mentioned thrive, it’s so easy just to go through and survive this life. Like just go through survive. And it’s so easy. And especially here in America, it’s so packaged and pretty and it’s just so accessible. But then, you know, to thrive, physical challenges, mental challenges, emotional challenges, what really is what we grow from. And so that’s, I’m starting to realize that. And then now, kind of like what you’re talking about with family therapy session, vulnerability is something that I used to think was a weakness. And I’m like, you know, to be vulnerable is to be perceived as weak. And now I’m learning how much of that is a strength and how much more happiness you can bring into your life through being vulnerable, which is hard for I think men mostly. Cause we’re not wired that way, but it’s, it’s great. It’s been a growing a growing experience for me personally, but I’m super excited about learning more about Kokoro camp and SEALFIT and, um, I really am intrigued. I’m gonna dive into this stuff and, right.

Yeah. Well, and what I like what both of you guys have alluded to, um, you know, and as you both you guys were talking about, um, going inwards and I love what you said Mark, about, you know, people that have been doing the program feeling like they kind of are finding themselves for the first time or drew talking about how in society, a lot of us are just surviving. It’s because we’re walking around like zombies, you know, we’re all basically unconscious walking around, living a program to life based on our hardships or our experiences or how we grew up. And with all of everything that’s around us, it’s interesting that people think it’s odd or weird when we talk about these things like meditation or your programs, like the ones that you’re doing and yoga. Like it’s, it’s weird to go go quote inward, but it’s actually weird to not, it’s weird.

It’s weird that none of us are actually taking the time for ourselves to sit and reflect and hear, you know, basically from our own being like, you know, what we need, what we want, connecting inwardly, connecting emotionally, you know, without, without doing that, without like, you know, people would be embarrassed before to say, Oh, I’m going to counseling or I’m going to therapy. And like drew said, men especially, you know, talking about feelings, but, you know, it’s weird to not express your feelings and to not go inward and to not own who you are and find your life path through those means and to shut down emotionally. Um, you know, there’s no growth from that. Yeah.

Mark, really quick. Um, before we get to the next question, can you give us some examples of what some of your personal physical crystals are that you’ve done in the past or that you do like maybe once a year, twice a year? Just curious.

Sure. I want to say one thing about what we were just talking about. It’s tragic

not to go inward because your external world is a reflection of your internal world, right? So if someone is chaotic on the inside or emotionally, um, you know, unattainable on the inside, then that’s how their external world is going to evolve, right? And so it’s really important to win on the inside, so you know, so you can win on the outside. And I think that’s a key point that people need to understand. Um, so personal, crucibles, um, accuracy, you know, one of the big ones in my life was hell week, which is the Navy seal principle. That’s where the idea for Kokoro camp came from. And that was a 24, I’m sorry, six days. I’m nonstop, nonstop training around the clock. Incredible. Um, so things that I try to, I try to have a something difficult every day. You know, I start out, you know, like a lot of people with a cold shower and I have a morning routine and then I hit up a, an operator wad or comparable workout for an hour and a half to two hours.

And so I get that done in the morning and the rest of the day is easy. And then we do some, a little bit harder version of that, uh, at least once a week. And so that might be like a four hour workout, you know? And then once a month we have a challenge. And so I like a monthly challenge. The one I was just talking this morning about with my, my friend John, who’s one of my SEALFIT coaches who, who, you know, coaches here for me, any full time employee, he’s a great guy, young guy. He’s like, okay, I think I got our next challenge. And I said, what do you got? And he goes, a 60 minute walk, I’ll sit 60 minutes of accumulate.

Awesome. Okay, so let’s, let’s do this tomorrow. Oh my just finishing up five minutes and his legs were shaking. He was like, Oh my God, that’s going to be hard. Sharable is such a guy thing. I can’t imagine any woman being like, you just scale them. So if 6.1 and I mean I would watch you guys in like eat popcorn, but I mean, yeah, that sounds really exciting.

For the last off Academy, we did a 61 minute plank hold. Oh man, that is a long time. Yeah, it’s a long time and, and, and a good chunk of us didn’t put our knees down once and myself included 61 minutes that’s going. Yeah, for sure.

You didn’t put your, you held a plank for 61 minutes and you didn’t [inaudible] continuously. You didn’t put your knees down. Not once. Not once. That’s incredible. So that’s a mental test one. It’s all meant mental. It is. I agree. I agree with that 100%. It is. I disagree that it’s all mental and I’m not gonna lie. It really hurts my ads to do a plank for a minute. But sure. I mean you guys can say it’s [inaudible] I’ll do it tomorrow that you guys know how it goes. Just want some pill. I want people to get some ideas or see some examples of what your bio, your body and mind

is capable of doing. If you get to that point, it’s not like one person who’s just going to be like, okay I haven’t worked out in years.

Yeah. And I think another a key thing is, is just how you phrased it. It’s about pushing yourself physically past the capabilities you can think. So I think for the average person, you know, say you’re used to doing a 22nd plank, you know, instead set the timer for one minute and push yourself to that point. Just knowing I’ve only done it for 20 seconds, but I’m going to hold it for a minute cause I know that my body’s capable of more. I just, I, I’m scared cause it hurts, you know, just try it.

[inaudible] and so we teach very specific skills to make the training, the physical training bearable. Right? And we call them big four skills and one is to control your breathing. And the second is this a positivity process. We call it feeding the courage Wolf. And the third is to visualize the sea or herself, uh, obviously succeeding in the fourth to micro goals. And so how that would work in the plank hold is, you know, we would do it as a group and we say, okay, you take it. I mean, we literally breathe together, inhale, exhale. And then I would have everyone say together, uh, easy day, we’ve got this who ya, which is a Navy seal term for, you know, bring it. We got it. And then, um, I would say F, uh, feel the steel and that, you know, what I meant there is visualize yourself as a steel beam, right?

Just holding that plank cause the steel beam. And then we would do that for just 10 rounds, just 10 rounds, right? And we get to the end of 10 rounds and then, you know, we maybe, uh, someone says it tells a joke cause the humor is another great way to take your mind off the pain. Right? And then I said, okay guys, let’s do another 10 rounds of that, or we’ll do a hundred rounds of that. And you know, enough, you know, 20 minutes have gone by and everyone’s just feeling really good because they’ve taken their mind away from the pain. And that’s the point is to mental management is to focus on not the pain and focus on performance, focused on, you know, getting your mind clear about something that’s positive and this is going to get you toward victory and not failure.

Hmm. Okay. Yeah, that’s great. Um, so we’re kind of running short on time here, Mark, but I wanted to talk really quickly before we wrap up about your nutrition. You talked about daily routines. What is, what types of foods you eat nowadays and um, do you talk about nutrition to your community at all? And if so, what’s your philosophy is on nutrition? Just curious.

Yeah, we do talk about, in fact, we have this thing called the three pillars. Three pillars are meant to be equally as important. One is fueling and one is rest and recovery, which includes sleep. And the third is integrated training. If you take care of those three, your foundation will be rock solid. And then you can live a life of excellence, you know, through different strategies on top of that. So fueling the first and most important fuel is air oxygen. And so we teach people how to breathe properly, so they’re getting a full measure of filth, you know, full meal, every breath, slowing down their breath cycles and breathing through their and all that. And then the second most important food is water, fresh water, hydration. So we teach, you know, how to hydrate and when to hydrate and all that. That’s really important. And then specifically what you’re asking about is the hard food, which actually is the third most important.

And um, but longterm obviously is crucial. And so we have a philosophy cause seal fits are our SEALFIT athletes are austere athletes, very busy. You know, on the go, it’s impossible to eat a perfect, you know, diet perfect paleo or zone diet. And so we have a rule called the 80 20 rule based on the Pereda principle. So 80% of the time eat, you know, uh, lean meats, uh, lots of fat and fresh vegetables and nuts and berries and that kind of stuff. Stay away from sugar. Anything, you know, that that breaks down is sugar. So bread, pasta, you know, especially processed stuff like that and um, and do that 80, 80% of the time and then 20% of the time, if you’re doing that, 80% of the time, the 20%, it doesn’t matter, you know, have a pizza and beer once a week or whatever.

Um, it really doesn’t matter because your body, your metabolic engine will be so, so tight and it’s good to change it up every once in a while. Um, and also if you’re a purist, you know, if you go on employment or if you travel, then you’re going to get hit because those foods that you travel are not going to be your, your, your body will be too sensitive to them. Now the other thing we’re exploring with this Q Genesis, you know, we really, really like fat. Fat is critical for us. And so I tend to go ketogenic on a daily basis. I my last meal. So through intermittent fasting and eating fat, I’m in ketosis through my workout periods in the morning, you know, so I, I’ll eat my last meal at like seven o’clock at night. I won’t eat another meal until 11 or 12 the next day.

The only thing I’ll have is, um, my Bulletproof coffee, which is my coffee with coconut oil and butter in it. And, um, and I just have just tremendous energy. You know, it’s like, it gives me the, this diesel engine kind of running throughout the morning. Now. It’s not, you know, it’s not ketogenesis is inappropriate or for, for, you know, quick burn kind of performances like CrossFit or you know, uh, most athletic events. But it is great for endurance training and for going the long haul. So we’re exploring with that. And I do have kind of a in house book, uh, it might be an ebook, but it might be bigger. I’m calling, um, uh, unbeatable fuel, which is gonna explore ketosis in a little bit more detail. That’ll be coming out later this year.

Okay. Now that’s really interesting cause I’m actually currently in the process of doing a 30 day Quito experiment, a mixed in with some intermittent fasting, very similar to the things you’re talking about. Um, but I am supplementing with these things called exoticness ketones. And so it’s really interesting. Um, but I, you know, I still eat, you know, a ketogenic diet, uh, for the most part. Um, but I’m kind of learning how my body feels. And it’s interesting before eating six meals a day, seven meals a day, sometimes it’s great, just eat pretty much two main meals. I have my Bulletproof coffee in the morning and then I go and do a workout and I’m totally fine during my workouts. I’m on a fat and a facet state, which before I’m like, okay, that’s a, that’s a big, no, you don’t want to do that. But it’s interesting how your body adapts and I feel great and I can tell it’s running on fat for fuel, which is more efficient. So it’s really cool. I’m only about, you know, a little over a weekend feeling great. And it’s uh, yeah, I’m doing some experiments.

That’s cool. That’s exactly what I do. And I’ve been doing it for over a year and I feel fantastic. And you know, I eat a lot, probably lot fewer calories than most people for six foot, you know, to put upon Chi even though it’s just because of the fat intake. You and when you’re cuter, Jenna ketones have 40,000 calories of energy versus you know, 2000 calories for for glycogen. You know, when you’re a glycolytic and it’s really extraordinary.

Yeah. I think people are kind of coming around to that. It just takes some education, some training cause it’s such a, you know, it’s so new to some people they’re like, wait a second, you’re eating fat. That fat was bad. So it just takes some retraining. But um, anyways, uh, okay. We kind of want to wrap up here cause we know we’re short on time Mark. But, um, uh, what we do is we kind of just do some really quick fast questions called the lightning round. A really easy going questions that are just kind of, you know, pretty easygoing as far as like, you know, you don’t have to,

they, he means that they’re not important questions. We’re going to ask you things that have nothing to do with business or really probably even health and fitness in general. They’re fun, they’re funny. And the key is you have to answer as quickly as possible and the first thing that comes to your mind.

All right. So quick question. First question. Uh, well first of all, have you ever been overweight before?

Uh, I have never been overweight.

Okay. So my first question for you, obviously, and I ask every guest on the show, would you ever do fit to fat to fit as one of your crucibles?

Those are challenges. I knew you’d laugh.

I, I just don’t, I don’t want to, don’t, I think that would stress the body up significantly and I don’t want to do that. I couldn’t imagine mocking around. I don’t even know how you did it.

And the mind to it is, it was way more mental and emotional than I ever thought it would be. Cause I thought I was just gonna be a physical thing, gaining 60 pounds of pure or 76 pounds of pure fat. It was one of the hardest things ever. But it definitely woke me up and definitely changed my perception about how, what it feels like to be overweight because I’ve never been that. So yeah, I did get through it once is enough though for me. And most people say no, so I’m not surprised. Just had to throw it out there. Maybe one of your seal fit coaches would be willing to do it.

You know, you start, you started an entire podcast and, and, and so, you know, there was a good reason. So your, your why was very strong. I would have to have a very strong why to do it. I couldn’t do it or I wouldn’t do it. But my, I don’t have the why right now. Exactly. That’s a good point.

Okay, next question. Weirdest nickname you’ve ever been called.

Okay. Uh, I had two in my life. I’m one of them I’m really proud of. And when I was in the seals, my nickname was cyborg. Um, and then my teammates, um, because I just, you know, I would never stop. I was like a robot and I came to this physical, but when I was in college, my name was, my nickname was jigs, jigs, that, uh, short for [inaudible].

So I am so glad. I so glad I was a great question. So glad I asked that question.

Where’s the weirdest place you’ve done yoga, Mark?

Oh man. Well, I think in app Saddam Hussein’s, you know, palace was pretty fricking feared and in a, in a [inaudible] flying in the bag that I’m in, tried to beat that one too.

That’s true, man. Okay. Yeah, that’s fine.

Okay. If you could be invincible for one day, what would you do?

Okay.

I would get Donald Trump and Hillary Clinton in a room and just have them Duke it out.

You’re invisible. They’re in a room together and you like slap Donald Trump across the face. And of course he thinks it’s Hillary and you know, that man would have no gumption. You’d be like, I’ll do

and streamlined so that neither of them had the opportunity to be [inaudible]

still. Do you still say looking good, feeling good out of being Hollywood when you’re going through a mental tough mental training or physical training

every day. Every day.

Oh my gosh, I didn’t, it was funny when I was asking drew, who are we going to podcast? He said, you know how I like to say looking good, feeling good out of being Hollywood? I’m like, yes. He’s like, that’s from this guy. I was like, Oh,

you told us about that. That’s what helped you do a thousand burpees or something. It helped you get through a thousand burpees or something like that. It was like 1700 or

mantra like that is like magic. I mean it just takes your brain to different places and you know, time works.

Okay. My last question, what’s your favorite joke or a really funny joke you’ve heard lately?

Okay. Uh, well, and this is a good one. So a Navy seal walks into a bar. You sure I can say this?

Oh, you can say whatever you want on this podcast.

Phil walks into the bar and he sits down next to this really hot girl and he kind of ignores everybody’s fiddling with his watch. So she starts to feel a little put out and so she goes to him and she says, well, is someone late for a special date? And he goes, Oh, hi. He goes, no, actually I’m just checking out my new Apple. I watch, it’s got some cool features. And she goes, Oh really? Like what? And he says, well for instance there a cool app I downloaded and it can tell me anything that’s happening within a 10 meter radius and telepathically. She goes, no way. What’s it telling you right now? And he says, well, it’s telling me you’re not wearing any panties. And she goes, she starts laughing, she goes, it must be broken because if I am, and he looks at any taps and he goes, Oh shoot, it’s an hour fast.

That’s a good one. That’s actually really good. That’s a great way in the podcast. That is awesome. That’s a good one, Mark. Thank you for sharing that one. Um, okay. Really quick before we go, where can people find you? Social media, websites, the book, all of that so we can put it on the show notes.

All right, so I’m here. Let’s talk about the book, that book, uh, the website for the book where you can get a free, the first chapter free. And then I think I um, also like 30 days or some sort of promotion for the online, I don’t know what it is, is warrior yoga.com. The original title of the program was warrior yoga. I had to change it to Kokoro yoga, which I like better, but it was for a trademark issue. So warrior yoga.com, uh, if you want to just go order the book, you can do it at Amazon, but if you want the free chapter and the other goodies, go to where you go. get.com. sealfit.com is full of just re really wickedly cool videos. And my blog and podcasts can be found there. And that’s where all the information is about. SEALFIT. And then unbeatable mind.com is where the mental toughness training is. And, um, you know, I guess that’s it. And also we have course all that kind of other social media stuff, which is mostly, yeah, Facebook, Twitter, all that stuff. Right. And you just search search for SEALFIT on both of those. Gotcha. It’s mainly SEALFIT on, on Facebook. And then, you know, I have a Mark divine Twitter and it’s gotten out of control. Actually. I am, I’m not quite sure where all that social media is going. I know it’s really valuable, but, um, I can’t, I can’t even track it anymore. It’s like a folder.

Overwhelming. Yeah. I can’t get back to everybody, you know, to share a message and move on. But yeah. Right. Awesome. Well thanks. Thank you so much. No, thank you so much. I love like this was so interesting for me, especially because I hadn’t heard your story, I hadn’t heard about, you know, going from a Navy seal to what you do now. And I love that you integrate everything, not only, you know, physical strength and helping people to push back past their physical barriers, but especially the mental and emotional component because I think that’s, like you said, even more important because how you are on the inside reflects everything on the outside. So I love your message. Everybody. Go check them out. Go check out his website. Follow him on social media.

Yeah, thank you, Mark. Once again for your service, for all you do, for so many people. We appreciate you being in this industry in the end, in this field. So I know that you do a lot of good in this world, so thank you very much.

Yeah, thank you. Yeah, appreciate it. Yeah. Thanks Mark. We’ll be in touch man. Okay. I look forward to seeing you at Kokoro camp. Drew. Yes sir.

Oh man, he’s a front row.

Alright, you guys, thank you so much for joining us for another great podcast with Mark divine. We hope you enjoyed it. We know we did a, we took a lot out of this episode. We hope you did as well. Um, once again, please visit our show sponsors, key genex.com Kijiji and I, x.com used code fitted to fit for 15% off discount code and go check out dollar workout club.com. We appreciate them as our show sponsors cause it wouldn’t be able to do this without their support and we wouldn’t be able to do this without your guys’ support. So please continue to subscribe to our podcasts, listen to them, share them with friends and family. We promise to deliver great high quality content to you guys each week. So please subscribe to our podcast in iTunes and share it with your friends or family. Leave us a five star review and a comment as well.

We read all the comments on there. You guys, we really appreciate those little things that you guys do for us. Um, please follow Lynn and I on social media to stay in the know of upcoming events, things that are happening, big announcements, um, all my social media handles as you know, or fit to fat to fit fit number two, fat number two, fit on Facebook, Twitter, Instagram, even on Snapchat. You guys, my website is fit to fat to fit.com and have a newsletter. You can sign up there to kind of stay in the know as well.

Yeah, and my website is the number to fit@home.com. I have a blog on there, one of the most popular articles I have, but I think every woman should read is one about hormones. So go ahead and type in hormone imbalance at two fit at home and you’ll find that I have other great content and recipes of workouts on there as well. And you can find me on social media using to fit at home as well. So go ahead and give me a follow or sign up for my newsletter and that’s a great way to stay in touch with me.

All right, you guys, thank you so much for joining us today. We will see you back here next week with another great episode on the fit to vent fit experience podcast. Thank you guys.

See you guys.

[inaudible].

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