October 27, 2021 • 50 mins
On Episode 6 of ‘We’re Not Blowing Hot Air,’ we get physically and mentally stronger with breath instructor and strength coach, Jesse Irizarry! Jesse – a former strength sport competitor – is a speaker, writer, and owner of JDI Barbell, New York City’s leading strength and conditioning gym dedicated to strength training, Olympic weightlifting, powerlifting and combat sports. Backed with a passion to help people and experience training college athletes, Jesse shares about his training philosophy, why everyone needs to strength train, and personal stories that will motivate you to breathe better and move more than you do every day. After hearing some strength building tips and practicing some gut breathing techniques, we’ll transition you out with the vibes of alternative artist, Lifelike This – all on this episode of ‘We’re Not Blowing Hot Air.’
Subscribe to 'We're Not Blowing Hot Air' wherever you podcast, to elevate your IQ with wellness and business stuff we explore in every episode.
About Jesse Irizarry:
Fitness guru and writer, Jesse Irizarry is the owner and head coach at JDI Barbell – NYC’s leading dedicated strength and conditioning gym specializing in foundational principle-based strength training, Olympic Weightlifting, powerlifting, and combat sports. A former Division 1 strength and conditioning coach, Jesse has fifteen plus years professional experience creating and developing multiple competitive strength programs and clubs for Olympic weightlifting and powerlifting in New York City. Starting his career coaching college teams in strength and conditioning, Jesse became the head strength coach for three conference-champion teams for multiple years, including working as an assistant strength and conditioning coach to the Liberty University Football team during multiple Division 1 FCS conference championships. Jesse has competed in strength sports like powerlifting and Olympic weightlifting and also enjoys and practices Muay Thai, Yoga, Brazilian Jiu-Jitsu, trail runs and hiking.
Blog: https://www.jesseirizarry.com/mydaily
Instagram: https://www.instagram.com/jesseirizarry/
JDI Barbell gym website: https://jdibarbell.com/
Instagram: @JDIBarbell / https://www.instagram.com/jdibarbell/
Breathing courses: www.thebreathingclass.com
O+ featured artist, Life Like This, is an alternative music band from Minneapolis, Minnesota.
Catch Oxygen Plus at @oxygenplus on TikTok and Instagram
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Hello and welcome to we're not blowing hot air
powered by oxygen plus I'm Scottand I'm Lauren.
And we're here to help elevateyour IQ on wellness and business
stuff.
That's sometimes misunderstood.
Oh,
Speaker 2 (00:12):
Like recreational oxygen.
Yes.
Let's get smarter with thisweek's guest of we're not
blowing hot air.
Speaker 3 (00:23):
[inaudible]
Speaker 2 (00:24):
Well, Scott, I'm really excited about our guest
today.
Jesse Irizarry.
Do you think I said it right?
Speaker 1 (00:32):
You said it right?
I did.
Speaker 2 (00:33):
Yeah.
Speaker 1 (00:34):
Okay.
Yeah.
Good job.
Thanks.
Speaker 2 (00:36):
Well, you taught me.
Speaker 1 (00:39):
Yeah.
Um, no, I I'm excited toobecause, uh, Jesse is, um, I
think one of those guys that,uh, he's, he's been like, I
think in the physical game for along time is a strong guy.
It looks like, you know?
Speaker 2 (00:55):
Yeah.
I hope he likes us.
I want to be his friend.
Speaker 1 (00:59):
Well, yeah.
Who does want to have a friendthat's like huge and muscular
and like, like your bouncer, youknow,
Speaker 2 (01:06):
To learn more about strength and conditioning.
He, he is a kind of guy too,like you're round.
You're not going to get pushedaround at the bar.
Right?
Speaker 1 (01:16):
Exactly.
Speaker 2 (01:17):
Like, I feel like sometimes, cause I don't, I
don't know.
Maybe it's just being smaller orwhatever.
And then other people, I don'tknow.
Right.
Like you just, uh, I feel likesometimes I'm more vulnerable,
like even in a crowd, you know,like I'd be trampled, but not
with Jesse.
And so I think too, like what,what does that mean?
Like what do I need to bestronger?
Do I need to do strengthtraining to really get my
(01:39):
physical prowess up or canhandle a bar fight?
Speaker 1 (01:44):
I can only imagine you in a bar fight.
Speaker 2 (01:47):
Good.
You know, I think wisely, I justtry to deescalate deescalate or
just get out there, whateverlittle punchy,
Speaker 1 (01:57):
Uh, I'm the same way I am the guy that breaks up
fights.
You know,
Speaker 2 (02:01):
You are a good guy to have.
Speaker 1 (02:04):
I know I I've I've I've had to walk a couple of
friends, you know, out of thebar so that it didn't go any
farther.
Um, I'm I'm rarely the guy thatneeds to get pulled away, you
know, except for when I'mdrinking vodka.
Oh,
Speaker 2 (02:20):
Oh really?
What is it about vodka thatbrings no
Speaker 1 (02:22):
Idea.
Speaker 2 (02:23):
I really want to get arrested.
It
Speaker 1 (02:26):
Could be, it could be completely a coincidental.
Speaker 2 (02:31):
Is it your excuse to let loose?
Like maybe you just say that soyou can have an excuse.
Oh, I was the vodka
Speaker 1 (02:37):
Officer.
I blame the vodka.
It wasn't me.
Yeah.
Speaker 2 (02:40):
It sounds like a very nice alcoholic thing to do
Speaker 1 (02:44):
Right now.
No, I I'm.
Uh, I don't, I don't likefighting, you know, when I go to
the bar, I just want to havefun.
I want to have a good time.
Speaker 2 (02:51):
I mean, really mean guy like does something like,
you know, to somebody careabout,
Speaker 1 (02:56):
Well then it's game on it
Speaker 2 (02:58):
Is can you win enough?
Typical bar fight.
Every guy or girl you'refighting with is different.
Speaker 1 (03:06):
How to be gender and gender neutral here.
Here's what I, I don't have anyexperience in, um, in, in, uh,
or much experience in likelearning how to fight or, or
fight science or like anythinglike that.
But I think, I think it's athing, but what I think I do
know, and I could be wrong is,uh, that really anybody can win
(03:33):
in a fight.
You're not guaranteed justbecause you're big and strong
and you have like, anything can,can really happen.
You know?
Like if you watch any mixedmartial arts or, or something
like that, you know, sometimesthere's, there's the guy that's
like, he's kind of the underdogand anything can happen.
You know,
Speaker 2 (03:51):
That's, what's fun about bar fights.
I mean, honestly I wish I was inone.
I think I love a good bar fightin a movie and maybe that's just
my fantasy there.
An actual one is not good.
Speaker 1 (04:01):
We all know that.
Um, we can, we can, for the mostpart, you know, we can kind of
con control ourselves to somedegree, but when you put alcohol
in the mix, um, that's wherethere's a less of that
inhibition.
There's less fear there's um,less.
Speaker 2 (04:19):
So don't drinking be crazy at the same time, do them
separately.
I think it's time we go have adrink.
Sounds good.
Or we could do another thing andtalk to a pretty amazing
wellness guy who I hope is ourfriend takes us to the bar where
I feel dually safe with a bigstrong man.
(04:40):
And then the guy who gets breaksup the fights that I get into.
Speaker 1 (04:44):
So Jesse eras area, here we go.
Speaker 2 (04:47):
On episode six of we're not blowing hot air.
We get physically and mentallystronger with breath instructor
and strength coach JesseIrizarry, Jesse, a former
strength sport competitor is aspeaker writer and owner of J D
I barbell New York.
City's leading strength andconditioning gym dedicated to
strength, training, Olympicweightlifting, powerlifting, and
(05:10):
combat sports, backed with apassion to help people and
experience training collegeathletes.
Jesse shares about his trainingphilosophy, why everyone needs
to strength, train, and personalstories that will motivate you
to breathe better and move morethan you do every day.
After hearing some strength,building tips and practicing
some gut breathing techniques,we'll transition you out with
(05:33):
the vibes of alternativeartists, lifelike this all on
this episode of we're notblowing hot air.
Speaker 1 (05:43):
So Hey, Jesse Irizarry, you are a former
division one college footballstrength and conditioning coach
competed in string sports likepowerlifting and Olympic
weightlifting.
You practice Moya, Thai yoga,resilience, jujitsu, uh, your
certified breathing coach.
Um, what got you into thefitness industry professionally?
(06:06):
What led you there?
Speaker 4 (06:08):
So, um, the idea of training has always been really
fascinating to me to the pointthat my dad brought me to a
boxing gym when I was about 11or so.
Um, and although I playedfootball and I played baseball
and I practiced boxing, Ireally, I found that I really
liked the actual process ofpreparation more than the actual
(06:29):
competition itself.
Right.
And so, uh, when I went tocollege and stuff, I kind of
looked around and like, what didI want to get into and stuff?
So I took exercise sciencecourses and stuff, and I found
that, you know, like this iskind of what I'm about and what
I'm trying to figure out andstuff like that.
(06:50):
You know what I mean?
I was a decent athlete, but Iwasn't terribly gifted.
And I found that, you know, itwasn't just about working harder
than everybody else.
It was about finding exactlywhat are the things that are
holding me back.
Right.
And that's really whatfascinated me about strength
conditioning as a whole.
Right.
It's uh, you know, um, was itbecause was I not performing up
(07:11):
to my ability because myreaction was slow or because my
speed or strength and all it'sup to, you know, like I
graduated high school, I wasonly 165 pounds or so.
Um, when I, uh, when I was astrength coach, uh, college
champers, I competed in powerlifting.
I was 310 pounds and stuff.
I'm obviously not that anymore,but I've been to the far ranges
(07:33):
of, you know, you know, bodyweight and strength and stuff
like that.
And I was able to see, not justcoaching my athletes, but also
using myself as like a humanexperiment almost, you know,
where, you know, this is howthese factors of fitness can
affect performance and thengetting into it and stuff from
(07:54):
there and stuff, you know, howdoes this affect my overall
lifestyle?
That's where I transitioned overtime, where it's, you know, I
really delve deep into specificaspects of fitness and stuff.
I, I really got intopowerlifting.
I really got into weightlifting.
I really got into, you know,trying to be as strong as I
could.
And then I really got into likeendurance-based things.
(08:14):
Right.
But then I found, you know, itwas never about any one
particular, uh, practice or anyone particular style of lifting
was always about how does this,how can I integrate this into
making my, my body, the bestmachine that I possibly could.
Speaker 1 (08:32):
Oh, that's really cool.
And then along the way, you hadto constantly replenish your,
your wardrobe going up asidefrom 1 65 to 300 pounds, that's,
that's crazy, but, uh, you know,a Testament to, you know, you've
figured out the science of it,you know, I think that's what
they invented, um, spandex for,
Speaker 4 (08:56):
You know, it's, it's funny.
Cause now in like I find theselike personal trainers, uh,
dressing, how I used to dresswhen I was in college tennis
coach.
But, but now it's like cool todo that with like the tight
spandex, these sweat pants andall that stuff.
And you know, like I was like, Idon't know that I was doing
that, you know, back in 2009when it wasn't cool, but I was
(09:17):
that big.
I couldn't fit into anythingelse.
Speaker 2 (09:20):
Well, you might, you may have started that trend,
Jesse.
And I will say today, I'mwearing a fancy like blouse top,
but I am wearing my Lulu lemonlittle tight slacky pants also
because I have a personaltrainer this afternoon.
So, um, we're big about healthand wellness at oxygen pluses,
which is why, by the way, we'rereally happy to have you here.
(09:42):
Thank you for coming on to,we're not blowing hot air.
Uh, I think our listeners aregoing to love today as we really
get into more about like what itis, why, what it is you do and
why strength and conditioningand recovery are all like, such
an integral part of, of thehealth and wellness mentality.
And I think we're probably goingto touch on the mental health
aspect as well.
(10:04):
Um, cause I think that's just soimportant and something that you
believe you believe in.
So I want to touch on you.
You're from New York, youstarted at JDI bar bell, which
is new York's Manhattan'sleading, um, strength and
conditioning conditioning gym.
So maybe you could talk aboutyeah.
Y Y JDI JDI barbell started andhow that is actually doing what
(10:27):
you wanted to do in terms ofhelping people train and
condition.
Well,
Speaker 4 (10:31):
Sure.
So I started it, um, in 2016, weactually got our first location
in Queens, um, where in Harlemnow actually.
But, um, at that time I was, Ihad transitioned from being
culture and push.
I moved back home.
Um, I was working at variousgyms and stuff like that.
And what was interesting aboutmy whole transition is that, uh,
(10:53):
I transitioned from like formalshampoo conditioning to private
training.
Right.
And so that, that is a big of atransition, um, for somebody who
is used to, you know, yelling ata hundred athletes at a time.
So then, you know, dealing withindividual people or small
groups of people, right.
So I worked at a bunch ofdifferent, uh, facilities when I
(11:14):
first came back.
Um, and I started JDI out ofbasically, uh, another CrossFit
gym.
I basically started program thatstarted an Olympic weight
lifting club and a power liftingclub out of that gym.
Um, over time though, like thatwas about like a year and a half
or something, we kind of got alittle bit too big.
So, you know, like I kind ofmade a transition when I was
(11:35):
like, all right, like I kind ofhave to get out of here, you
know?
Um, you know, it's, it's, uh, Ireally didn't want, you know, I
always say that I reluctantlystarted my gym, which is usually
the exact opposite of whateveryone says.
Everyone always said that theywanted the gym.
I kind of, uh, you know, kind ofmade it out of necessity cause
it didn't exist.
Right.
And you know what I was tryingto tell all the gym owners that
(11:58):
I was trying to work with, I wastrying to partner with was that,
you know, people can benefitfrom what I learned in some
traditions, not just in thesense of the actual fitness part
of it and getting strong, butthe sense of like building
camaraderie like you do on ateam.
And also some people have thatbackground.
Some people played sports inhigh school, not everybody did.
And I think that that's really,um, definitely experienced that
(12:21):
if somebody hasn't had they'vereally lacked a lot, uh, it is,
you know, there's, there'snothing more encouraging to a
human being than having somebodyget behind you completely a
hundred percent seeing youwanting to see your success.
And I saw that in college at theinitial thing, because you have
a team that all wanted to win asa team.
Right.
And then I also saw that in likepowerlifting and weightlifting
(12:43):
clubs where it's like, althougheveryone was trying to get
strong separately, they alsowanted everyone else to get
strong.
They, they knew that if, if thecollective got stronger than
they would get stronger too.
So you would see people, youknow, completely stop what
they're doing.
If somebody was going for like anew max or trying something that
they've never done that wouldcompletely stop and look right.
(13:04):
And everyone would get silentand everyone would watch that.
Right.
And that is so refreshing tosomebody, uh, just some of these
entire mental attitudes, uh, ifthey'd never experienced
something like that.
Uh, so that's really why Istarted the actual gym itself.
I got into Olympic Wheeler and Igot into power lifting because I
(13:24):
grew up and I had a stutter.
Right.
And I'd had a lot of issuesgrowing up because of that.
Right.
Um, where I couldn't communicatewell with people.
Like I couldn't, uh, I didn'thave a lot of friends going up
and all that.
And what powerlifting did for meoriginally, what, what lifting
weights, you know, gettingbetter at one thing was that it
(13:45):
transformed my whole mindset.
Really.
All right.
If I can get better at this onething that I can get better at
something else.
And if I can get better at thatother thing, that I can get
better at everything.
And so JDI was kind of mymission to do that.
Cause although I love, cause Iloved working with division one,
gifted athletes, uh, you know,there's, there's only so much
(14:06):
that you could do in thatsetting because your hands are
tied by a lot of coaches in theeighties and all that.
I had this gentlemen who startedpower lifting at age 65 or so.
Right.
Some something he never thoughthe would ever do.
Right.
And then that, that became partof this story, right.
Where, whereas like, you know,um, taking on this new challenge
(14:27):
at age 65 when people would, youknow, traditionally say that
this man, you know, his, hislife is not over, but you know,
like he's in the Twilight of hislife.
Right.
So he shouldn't be doing thesenew things and stuff like that.
Right.
But his story now is no, Istarted this now and I'm
enjoying it and he competes.
(14:47):
Right.
And he's amazing.
Like, like he goes out there andhe's confident.
I love him to death.
There's a lot of failure, um,for the first five years that
you do it honestly.
Uh, so people get veryfrustrated after the time and
they'll make small improvementsand then they'll kind of like
stagnate, right?
And so when they stagnate,that's when me and my coaches
(15:12):
have the opportunity to talk tothem about this, you know, this
isn't what this is about.
It's not about you being perfectin this weird thing where you
lift the bar bell, right.
It's about improvement.
It's about improvement overtime.
Right.
And as long as you were slowlyimproving among every single
marker, then you can take that.
(15:33):
And then trying to say that, youknow, this is not that
important.
What's important is that you'regetting out of it.
What you need, are youphysically stronger?
Are you physically moreresilient?
You know, have you increasedyour endurance and then most
importantly, have you becomementally sound and stable
Speaker 2 (15:53):
Who is walking into your gym or how are you finding
people?
Are you split between theOlympic training or still a lot
of professional athletes andlike the 65 year old guy we'll
call him Joe, um, who came in,
Speaker 4 (16:07):
Opened the gym.
I was honestly concerned aboutwho would come.
Right.
Because I knew like I startedthe gym, the core group of
lifters.
Um, most of them were in theirthirties or so, um, some late
twenties and stuff.
Right.
But I was kind of concerned andI'm like, you know, these aren't
really the people that are gonnapay my friends, you know, like I
(16:27):
need, I need, uh, a wideraudience.
Right.
And so the thing that I reallykind of pushed out there was
that you're going to brushshoulders.
Um, whether you listed, um,before you come here or this is
the first time ever, right.
You're going to brush shoulderswith a professional lifter or
athlete at some point.
(16:48):
Right.
And that's not going to feelawkward because I'm not going to
ever allow that.
Right.
And that was something that Ialways made sure from the very
start that my gym would be thefriendliest gym for everyone who
had never thought that theywould ever come into a place
like that.
I made, I like, I, I thrown outpeople because of that.
(17:11):
Right.
Like why does it have to be forthe people who look like me?
Because I, you know, I didn'talways look like me.
Like, I, I didn't, uh, well Ihad hair at one point, which
was, you know, that,
Speaker 2 (17:22):
What, what did you want?
What did you want to look like?
Is this like a
Speaker 4 (17:28):
No, no.
I like, like, I looked like a
Speaker 2 (17:32):
Jesse for our listeners.
I mean, they can go check us outon YouTube later, but when
they're not driving, but, uh,yeah.
You're like a fit big, goodlooking guy.
I mean, Scott would say that hewants, he wanted,
Speaker 1 (17:44):
Uh, I mean, if you're , if you're looking at the
screens right now, prettyopposite of me, like in yeah.
Speaker 2 (17:52):
More protein and powerlifting on Jesse's part.
He's a good luck and strong guy.
Speaker 1 (18:01):
Thanks buddy.
Speaker 2 (18:03):
Okay.
You go Scott.
Cause I'm gonna forget myquestion.
Speaker 1 (18:07):
Okay.
Go ask your question.
Yes.
Mine was, mine was more of acomment because I just wanted to
point out the importance of thatmessage, because I think it can
be intimidating for people toget into something like that.
Speaker 2 (18:17):
Well, my question was is, you know, bone density I've
heard is one of the main healthbenefits for power lifting or
weightlifting or anything that,uh, puts a demand on your body.
But how does that like actuallywork?
Like why is that important thatI do with my physical therapist
from time to time or, or at yourgym, if you can go there,
Speaker 4 (18:37):
Right?
Because you know, when you'relooking at long-term health,
right.
Which is what, anyone, evensomebody who's in their
twenties, who, the only thingthat we're concerned about is
how much weight they can lift.
Right.
When you're looking at long-termhealth, you're looking at things
like, alright, how resilient ismy body?
Right.
And this is something I'vetalked about a lot.
Right.
And it's that?
(18:58):
Yeah.
When you load your body withweights, okay.
Your, your bones become denserbasically.
Okay.
Um, that means that they'reharder to break, obviously.
Okay.
A lot of issues that you seewith seniors, right.
Are from hauling.
Okay.
When they fall and they break abone, they, you know, you know
(19:21):
that right.
You know, and as we get older,right.
Our bone density and resilienceactually does decline.
Okay.
So if, if we started with alarger pool to take from, even
as it starts going down, we'regoing to be a healthier person
who is more active over time.
Right.
And it's, it's, um, you know,like people talk about bone
(19:43):
density a lot.
When the, when they're talkingabout the benefits of, um,
somebody who's a bit older doingstrength training in general,
but there's also just generalthings that happen when you get
stronger, when you build muscle,right.
Where, um, your body becomesmore efficient at everything,
your body becomes more resilienttowards everything.
(20:03):
Right.
We want to enter our Twilightyears with more, more
flexibility and more boneMuscle.
Speaker 2 (20:15):
Yeah.
So, I mean, so I've, I've heardthat, you know, if I were to
walk or, or even maybe run,maybe run, isn't true.
But at least if I'm walkingevery day that doesn't do enough
for my bone density,
Speaker 4 (20:27):
Improving if I'm getting stronger, right.
Because your body cannot getstronger.
If everything doesn't getstronger that your, your bones
need to become more dense tohandle that load.
Right.
So when I say, when I talkabout, you know, like what is
the best thing for somebody todo, or that it's basic
fundamental movement that youload yourself.
(20:48):
Right?
And so this is where this is, ifI have any one mission, as far
as sending conditioning, as faras fitness goes and stuff, it's
this, it's, it's the idea thatwe need to stop thinking about,
um, fitness in these differentterms, right.
Where it's like, this is barbelllifting.
This is strength training.
No.
Okay.
(21:08):
I just want you to move withsomething that's heavier than
you, or something that you areloading yourself to become
heavier with.
And that's, it, it can't just bethat the longer that you do it,
the longer that you do it, thenyou do have to then add more
load.
Right.
Um, and by adding load, right.
You know, you could have abackpack that has a bunch of
(21:29):
rocks in it.
Right.
Just add rocks.
Okay.
Um, you know, it becomes easierover time to get a dumbbell to
get up more about, because thoseare easier to, um, you know, get
a bit heavier and incrementallyadd more weight to it.
Right.
But as far as what is theabsolute things to do, right.
We want to squat, we want tohinge and we want to carry when
(21:51):
we're really getting down toeverything.
It's like, can we move aroundwith holding something and
holding something heavy?
Right.
And that's really most of whatlife is right there.
There was, um, you know, if youlook at what human beings were
doing for most of theirexistence, right.
(22:11):
Everyone always talks aboutrunning and like how like human
beings were runners and all thatstuff too.
And that's, that's not wrong.
Right.
But what human beings did andwhat's unique to being a human
being is that we carry stuff.
Right.
And we carry a lot of things andwe, we learn to carry a bunch of
things for a long time.
Right.
And that's, so our bodies kindof need those things because now
(22:31):
it's going to become stronger,become more resilient, specific
to what it means to be a humanbeing.
The idea that it was that I canmove my body in every plane of
motion.
I can stabilize my body throughevery point of motion.
I can load my body with somekind of weight and every plane
of motion.
(22:52):
Right.
And I have mobility andstability to do all of those
things.
Speaker 2 (22:57):
Um, so it's not a typical gym where you go in lift
weights, don't talk or do talkto the famous people and, and,
uh, and go about your day on aand get bored coming in.
I mean, you're talking, you'retrained in, what am I saying?
Right.
My tie.
And, um, and you did too.
(23:18):
And I want to get into breathinglater, but I mean, some of that
load bearing, but movement, allthe levels of the plane that you
can move around.
It feels a lot like ballet tome, honestly, except for the
weight.
Um, so how so, how is let's takeJoe you're you're, you're a
customer.
Do you call them or, Okay.
(23:39):
Your member, your gym member.
Let's take Joe the 65 year oldman.
Who's who's come in and madesignificant measurable progress.
How is he moving?
Like the martial art, uh, loadbearing weight expert that, you
know, you're, you're buildingwith all your clientele.
Speaker 4 (23:55):
Sure.
So it's, it's just a matter ofmoving every plane emotion,
right.
It's not just doing a squatwhere you're just going down
enough.
Right.
It's doing like a lateral lunch,meaning that I step out to the
side.
Right.
I keep one leg straight and Ibend as far down on that side as
I can.
Okay.
Right.
So it's, it's understanding thatthere's just certain basic
(24:18):
movements in every plane ofmotion.
So we want to move straight up,up and down.
Right.
We want to move laterally to theside and we want to rotate.
Okay.
So, you know, it could be assimple as I do a rotational
exercise with him by having himtake a heavy med ball.
Okay.
And he just turns and he throwsup.
(24:39):
So it's like, basically likewhat you would think about if
you were like throwing a punch.
Right.
Okay.
If you're, if you were taughthow to properly a real punch,
the idea is that the force comesfrom your hips.
Okay.
Speaker 2 (24:52):
Can you please teach us right now?
How to properly throw a punch?
So you bring your hip back.
Speaker 4 (24:58):
So the first thing before even talking about that
right, is exactly right.
The fist you wanted someoutside.
Okay.
You wanna always make sure thatyour, your wrist is Shay.
So what a lot of people do wasthey'll actually talk it down
like this or up like this.
Right.
You want to make sure it'sstraight.
So you want the, the line to behere.
Right?
My wrist is in line with myelbow, which eventually is going
(25:21):
to be aligned with my shoulder.
Okay.
Okay.
But then what I also want to dois I want to make sure that
always punch with these twoknocking uncle's right here.
Okay.
So these are the ones that willnot break, you know, not ever, I
should say, but most of thetime, these ones will, will not
break.
These are the ones that willbreak.
So like you can tell lately onmine.
(25:43):
Um, I don't know if you canactually, but these ones are a
lot bigger.
Right.
Because I basically build morebone on top of those I'm
hitting.
Okay.
So that's where I actually hitfrom.
Now, if you're talking about apunch, right.
You're talking about cross,which is really what most people
should learn, how to throw.
Okay.
(26:03):
Is that if I'm left-handed orexcuse me, if I'm right, man.
Okay.
I would turn my body so that myleft hand is in front of here.
Am I right?
Is back here.
Okay.
And so when I'm actuallylearning to punch, right.
What I'm going to do is that Iturned from my KIPP first.
Okay.
So I fund from my hip and Ibasically you think about like,
(26:25):
um, swinging like a, that almostright, where you would turn that
hip and you turn that foot.
The idea is that I'm going toturn my hip hurts.
Right.
And then my shoulder is going tofollow as I turn it.
Okay.
Then as I think about doingthat, right.
I'm almost thinking aboutpushing my hands forward through
(26:46):
my chest or through my shoulderin here.
Okay.
So it's again, right.
It starts at my feet.
Right.
I turned my fifth and then I'mthinking about pushing this
forward through my shoulder.
And then as I come out here,right.
You want to think about onlyturning the fist over at the
(27:06):
last second right here when youactually strike.
Okay.
So the idea is that I'm almostlike pushing, like you could
think of it almost as like, Iwas like going to like stab
someone like this.
Right, right.
I have a knife in here.
I'm trying to stab like this,but then at the last second, I'm
going to turn it over and hitwith those two and then bring it
(27:28):
right back.
Okay.
Exactly.
Speaker 2 (27:32):
Or that's hardcore, I'm going to practice and you
have to cover with, you got tocover with the left to right.
Oh, wait.
Cause you're you just hit a realguy in a bar.
Is that why you have to coverwith the left?
You don't
Speaker 4 (27:45):
Want to get hit back.
Yeah.
Speaker 2 (27:47):
What's the typical, so let's talk bar fights a bit.
Have you ever been in one
Speaker 4 (27:55):
What's a term of plead the fifth is that I
Speaker 2 (28:01):
I'm a balancer
Speaker 4 (28:03):
In college.
So we'll leave it at that.
What, you know, when you studymartial arts and you study, you
know, Thai boxing and all thesethings, right.
It's, it's really, you end upgetting a lot less fights than,
than somebody who has hadn'ttrained any little things.
Cause you're, you know, you, youunderstand what it means to
(28:26):
really actually get hurt andbeat up.
Right.
Because, you know, there's,there's the people that you
start with that, uh, will hitharder and be much more skilled
than any person that you'regoing to encounter.
And they bar.
And if you encounter that personin a bar, usually they're like,
they're, they're actually tryingto avoid fighting because
(28:48):
there's no reason to like, youunderstand what you know, it's
not about proving something toyourself.
Speaker 2 (28:56):
Right.
I support the nonviolence.
Jesse.
I just want to go on the recordand say that I do want, I do
appreciate though, knowing howto throw a killer punch though.
I'm definitely going to showthat off at the bar.
So, okay.
So w could we get into breathinga bit, like, I'm curious to know
we haven't talked about thisbefore, but, um, there's, uh,
(29:17):
there are some famousbodybuilders and weightlifters
who have used our product.
I won't say them, but some ofthem have even been blogged
about or blogged on our website,but I want to ask you, I mean,
what do you know about howoxygen in general helps and
works?
Just re how to breathe, howbreathing properly can help
promote strength andconditioning,
Speaker 4 (29:37):
Really what it comes down to is that, um, can you,
uh, can you kinda put the Caesar, right?
Um, can you use your breathingcontrolled to not only stabilize
your body, if you're talkingabout any type of loaded
movement, but can you actuallypair, you are breathing with
(30:00):
consciously pair your breathingwith your activity and with the
actual effort itself.
Right.
And this comes down to what weteach a lot about, you know,
that you have to have a goodbreathing pattern first to ever
understand any of that.
Right.
Okay.
If I
Speaker 2 (30:17):
Don't have a, what's a good breathing pattern,
Speaker 4 (30:19):
You have a horizontal one, right?
So meaning that in your entirelower half of your, from your
sternum down, when you use aninhale, it expands, you want to
get wider on inhale and you wantto get smaller on exhale.
Okay.
So wide inhale, narrow exhale.
Okay.
And that's a horizontal pattern.
(30:40):
Okay.
So what you see a lot of peopledo is they have a vertical
pattern okay.
Where they got taller on inhale,right.
Their shoulders come up likethat, their chest kind of rises
up like this and they getshorter.
I'm sorry.
Taller on inhale and shorter onexhale.
The issue is that if you have avertical breathing pattern,
okay.
And if you are used to usingthese muscles up here, right.
(31:04):
That you're basically throwingthat rhythm off.
Right.
Where when you do inhale, okay.
What should happen is that itshould actually come down,
right.
It actually slim the hat, hatand stuff down.
Right.
And then it helps expand out.
Okay.
But what happens is that whenyou reverse over and over again
(31:26):
to an up and down pattern, okay.
This actually becomes whathappens is that it basically
gets almost locked up.
Okay.
It doesn't work as well anymore.
It's about bringing awarenessfirst about teaching them, those
exercises.
And then from there, then it'sabout writing.
All right.
Now, how does this relate towhat you want to do?
Right.
Because I have a lot of peoplewho come and they want to learn
(31:48):
how to live.
Okay.
Or they want to learn how to runfaster or longer.
Right.
And I said, all right, that'sfine.
Right.
But we're going to go throughthis first, like fundamental
things first.
Right?
Number one, is your breathingpattern natural or is it a
little bit messed up?
Speaker 2 (32:07):
And how many, how many out of all your, um, your
clientele is, is already on theright breathing pattern?
Like a little percent, like 5%,
Speaker 4 (32:18):
Probably 10 at the most.
Yeah.
Speaker 1 (32:20):
[inaudible] be second nature, you know, which is tough
for me.
Like, I, I find it.
It's got gotta, it's gottaprobably take certain people.
Some people probably likemyself, a long time to get used
to not only are you trying tofocus on the exercise and the
movement that you're doing andusing the right muscles and
moving the right way, but you'realso focusing on your breathing
(32:40):
at the same time.
Speaker 4 (32:41):
What people have to understand is that your
breathing pattern is normally ahorizontal pattern.
Right.
If you watch a child, uh, breedunder the age of a hive or so,
right.
If they're hanging out, uh, justlaying around, right.
They, they have a horizontalpattern right.
Where you'll see them expand andright.
(33:02):
Okay.
Um, now because of a lot ofdifferent things that happened
socially and because of, um, thesituation that we put in as
children, as we get older,right.
We revert to this vertical styleof breathing over time.
Right.
(33:22):
Um, you know, some of it has todo with us sitting a lot at like
a desk.
Some of it has to do with beingnervous.
Right.
Because you're always stamped uphere.
Right.
Some of it has to do with, uh,people telling you to that.
You're supposed to look acertain way.
Right.
All right.
What is something that everyonewould says like, you know, stand
up straight, right.
(33:43):
When people demonstrate standingup straight, they always stuck
everything in.
Okay.
Like we, like, we want to looklike we have flat stomachs and
we want to look like we're asuperhero or a star or something
like that.
Right.
Where everything's talking.
Right.
No one wants to let the bellyhang out.
Okay.
But if you're talking about whatdoes a horizontal pattern looks
like?
(34:03):
It means that when I inhale, mybelly does pop out.
Right.
Okay.
So I'm going to look largeraround my section down here.
Okay.
When I in here.
Speaker 1 (34:13):
Well, that's great.
Now that's good to know.
What's a, what's a, uh, like asimple exercise that we could do
that, you know, could, couldhelp improve that.
Get more heart horizontal ratherthan vertical.
Speaker 4 (34:24):
It actually doesn't take too, too long because your
body does want to go back toit's a more efficient breath and
you become less stressed.
Your gestion gets better.
Like all of these things, right.
Your body wants your higherframe to act correctly when you
breathe.
Okay.
(34:44):
So by just strengthening thesemuscles through these actual
exercises, right.
Once they get stronger than it'sjust a normal thing to do,
right.
It's not so hard because youjust have to get them a little
bit stronger and then your bodygoes, alright.
Yeah.
Like this is how I breathe.
Right.
So the idea is that you want tosit nice and tall.
Okay.
Now with every single breathingexercises I've ever teach that
(35:07):
we teach in general.
Right.
We want to be very aware ofwhat's happening up here.
Okay.
Cause again, right.
We don't want to use our neckagain.
We don't want to use our trapswhen you use our upper chest to
breathe.
Okay.
So we need to be very consciousthat we're relaxing our
shoulders or relaxing our neck,relaxing our chest.
We're even relaxing our jaweven.
Okay.
Where everything up here, myneck, everything in here is
(35:31):
relaxed so that now I canactually use everything down
here.
Okay.
And so the idea is that I wantto restore and, and sound breath
.
That is an anatomically sound,the breath.
Okay.
And what that means is that whenI inhale, I kind of rock forward
and I open like this and myspine actually moves as I
(35:51):
inhale.
Now, if I'm doing that at rest,it's not going to look this
profound.
Okay.
But when we're retraining this,this pattern, we're making these
muscles stronger.
Again.
We want to kind of like overexaggerate everything.
Okay.
So I'm going to actually thinkabout trying to expand right.
Rock forward when I inhale andthen I'm going to roll back on
(36:12):
exhale.
Okay.
And the idea is that again,right.
I'm promoting that pattern.
Right.
I, I stamped my, I take thatbig, nice and wide right on that
inhale.
And then I get narrow on exhale.
Okay.
And so this is really doing thefirst part of learning a truly
(36:33):
like diet from a mathematicBrett.
Right.
And in the sense of that, I needto learn how to relax my belly.
I need to learn how to do abelly breath.
I need to learn how to let itpop out and fill this up.
Right.
But I also need to eventuallylearn how to let my ribs kind of
flare out and open.
(36:54):
Okay.
And then eventually it needs tolearn how to travel.
It's where I can actually expandthrough my back as well.
Okay.
So let me kind of bring it downa little bit, right.
The idea again is I would startnice and relaxed.
Okay.
I'll have hands here.
I'm a, my, my, my, uh, um, wecall these legs.
(37:14):
Okay.
And then as they have donestuff, right.
I'm letting my pelvis kind ofmove forward on that inhale and
on rocking back on exhale.
Right.
And every single time I do this,right.
I'm going to think about everysingle time turn to let my belly
belly pop out, trying to expandfurther.
(37:36):
And then every single time Iexhale, I want to get more
narrow.
Okay.
And what I mean by narrow, Idon't just mean my, my, this
going to my spine.
Okay.
On me, my ribs kind of huggingaround me too.
I don't want to just get smallerspots to a, that I want to get
smaller from the sides as well.
Okay.
(37:56):
Now, with all these drills, whenyou initially do them, right.
You want to breathe through yourmouth.
Okay.
Simply because it's a largerhole.
Right.
So when we're calling attentionto these muscles and we're
training them, right.
And we're trained with thispattern and the awareness,
right.
We want to have that bigger holeto actually help us draw in and
(38:16):
out.
Okay.
Speaker 2 (38:17):
And then what, and then after you get used to it,
then you do your nose.
Okay.
I'll allow it then.
No, there is a place in time forthe mouth.
For the mouth.
Yeah.
Yeah.
No.
Okay.
So I would just encourage our,that part was awesome to see.
(38:38):
Um, I didn't want to mess it upby talking over you.
So go, go watch that part.
And it's a real simple thing youcan do at your, at your
workstation, your desk orwhatever, during the day
Speaker 1 (38:48):
We're interested in, in wellness in general, you
know?
And so obviously like beingactive, moving your body, doing
all that stuff is reallyimportant.
But do you have any other, like,kind of like wellness hacks or
practices, like daily practicesthat you do, you know, maybe
outside of power lifting andthat kind of stuff that, uh,
helps you, you know, keep yourwellness game strong.
Speaker 4 (39:10):
Um, I breathe, ever done.
Um, I do a breathing practiceevery day.
It's really, um, I wake up, Ihave water.
Um, and I come up here and I doit.
Um, you know, I it's, it's notalways, sometimes it's doing
specific breathing exercises oflike the breathing muscles and
(39:31):
patterns that I think are kindof, you know, lacking somewhat
of like a term, whatever.
Uh, or sometimes it's just, youknow, following that and all
that stuff too.
Right.
I do a lot of vigorous breathingto, you know, almost change my
mindset and all that stuff too.
Right.
Uh, there's a lot ofphysiological things that happen
(39:52):
by doing like a tactical breathwhere you inhale for a certain
amount of time hold XL.
Speaker 2 (39:58):
Um, Scott, Scott, and I are recent practicers of the
tactical color or box.
And that we also just, we alsodo Wim Hoff now we're changed
human bins.
Speaker 4 (40:09):
Yeah, yeah, yeah.
So I do something like thatevery day.
Um, and that's really where Itry to get that in as early as
possible, uh, because my son isup at the crack of Dawn every
day.
So, uh, I do that.
Right.
And then the other thing that Ido is that I try to move myself
through full range of motion assoon as I can in that day.
(40:29):
Right.
And so, um, that can meananything really.
Right.
And it can mean anything for youright.
Where, you know, that there's acertain amount of, there's a
certain, um, uh, sequence oflike yoga poses that I kind of
do, um, you know, like mix themwith just certain stretches of
areas.
I know that are like chronicallytight or something like that.
(40:52):
Um, but I basically, um, movefirst in my day.
Right.
And this is something that I'vedone last two years.
And so that's made a hugedifference in how my body feels
and stuff like that, whereright.
Where I, uh, not just when I'mdoing other things, but just in
general where, um, you know, Ineed less time to warm up if I'm
(41:13):
going to do anything else thatday.
Like if I'm gonna lift someplumbing, a run, if I'm going to
hit or something like that.
Um, and you see a lot less timebecause it's just that
cumulative effect of moving morethroughout your week, moving
more throughout your day.
Right.
And so that's, that's one of thebig things that I've found is,
uh, has helped me to feel a lothealthier because I have a lot
(41:36):
of injuries and bang ups andstuff from the years of lifting
where, you know, I didn't have alot of guidance at first.
Cause back then there was noguidance at all, right.
Where it's, you know, a lot of,uh, old advice from older guys
that, you know, this is what Idid, so you should do this.
Right.
Uh, so I carry a lot of injurieslike that because of that.
(41:59):
But, um, you know, just movingfirst in the morning.
Right.
And then having multiple timesthroughout my day where I'll
just do one thing, um, as shortas, you know, like as long as I
have time to do it, um,something right where it could
be like one stretch, it could beone, um, you know, one round of
(42:21):
hitting the bag, it can besomething like that.
Right.
Multiple bouts of activitiesthroughout your day.
Um, I'm I a bore the idea thatyou need to set aside certain
amount of time each day, orlike, this is my hour, however,
half hour, hour and a half blockto do my exercise or my
Speaker 2 (42:41):
Like they do with kids, like half hour recess.
Yeah, yeah, yeah.
Um, move all day.
What, so that it helps youmentally and physically that's
something that we can all do isjust keep moving.
Um, we, we had oxygen plusencourage people to throughout
the day, go up and take a walkoutside or, you know, even up
and down the hall.
(43:01):
I think we have a hula hoop.
Sometimes I'm coming back fromthe bathroom and I'll do a
Cartwheel just randomly like,does
Speaker 4 (43:07):
The thing that I want people to do is I want them to
have a fun physical practice.
Right.
Um, I want them to, uh, youknow, have this thing where it's
like, they're doing physical funbecause that's all it is, you
know, like, Pete, listen, thisis why fitness is such like a
dreaded thing with some, likesome people are.
(43:30):
So the, the, um, they're soresistant to joining a gym or
they're so resistant to startingany kind of exercise routine in
general, because they think thatfitness is this thing, right?
Like this separate entity, thislike other things that I do in
my life.
Right.
And it's like, no, like yourphysical fun can be anything.
Right.
Like you can go, like, you cando yoga in the morning.
(43:52):
You can do this.
Like, you can take a, you know,like, uh, like a skateboard
class or so it's kind of likethat, like if that's a thing or
whatever, you know what I mean?
Like,
Speaker 1 (44:00):
So when you're not training, you know, doing a
powerlifting and helping outyour clients and stuff, what
other hobbies do you have?
What do you like to do for fun?
Speaker 4 (44:10):
I love going to different kind of like whiskey,
you know, uh, whatever you callthem.
Uh, what's the name of them?
The distillers, there we go.
Yeah.
Yeah.
Um, yeah.
I love trying out like differentthings like that.
Like if, if, if there's anythingI love more than, you know,
(44:30):
being physical with my body iseating and drinking.
So that's, uh, that's somethingthat I spent a lot of time.
Speaker 2 (44:37):
I think we could all be friends.
All right.
Speaker 1 (44:41):
Yeah.
And, uh, well, I mean, you know,diets a big piece of this whole
thing too, so I'm sure it,
Speaker 2 (44:48):
I bet you eat like crap, right?
McDonald's every day is normal.
Speaker 4 (44:53):
I did a lot of, uh, a lot of, um, simple things.
Honestly
Speaker 2 (45:00):
Tell us where we can follow you, where we can learn
about if you offer any onlinecourses or how to find out more
about your breathing techniqueand everything else you do
related to strength andconditioning.
Speaker 4 (45:13):
Awesome.
So you can go to www dot JDI,barbell.com.
That's my gym.
Um, that's where, uh, we cansign up for in-person coaching
online, remote all stuff.
Um, on Instagram, same thing,JDK D I barbell, um, I have
personal accounts and stuff too.
It's just stuff, my name, whichisn't easy to spell, uh, the
(45:37):
much first and half a name.
And then, um, the breathingcourses that I do and stuff I do
it through, um, the breathingclass.com.
So www.thebreathingclass.com,uh, and that's where you can
kind of get into like more, um,you know, like work with an
instructor and stuff to firstunderstand the ideas of a
(45:59):
breathing horizontally, how to,how to increase those muscles,
right.
How to make them stronger, howto make those patterns stronger.
Right.
And then also the breathing forshrimp breathing for endurance
and stuff as well, um, that I'mreally involved in a really, um,
really and passionate abouthelping people out with that.
Speaker 2 (46:21):
All right.
Well, we will, we'll add allthose links to the bottom of the
episode.
You are incredible andinspiration to us and to our
listeners.
Um, we encourage everyone tocheck everything out that you've
done.
Yeah,
Speaker 1 (46:35):
Absolutely.
Thanks so much for being withus.
Uh, we really appreciate it.
Um, very insightful and fun totalk with you now
Speaker 4 (46:43):
Was a lot of fun.
Speaker 2 (46:46):
Go rate and review.
We're not blowing hot air.
So more people are aware ofwellness and business stuff that
deserves more oxygen andsubscribe to our podcast.
So you never miss an excitingepisode.
Speaker 1 (46:57):
Thanks for listening.
But before we go check out thisepisodes featured artists
lifelike, this
Speaker 3 (47:29):
[inaudible]
Speaker 5 (47:51):
[inaudible]
Speaker 3 (48:21):
[inaudible]
Speaker 5 (48:35):
[inaudible]
Speaker 3 (48:40):
[inaudible] [inaudible]
Speaker 5 (49:24):
[inaudible]
Speaker 3 (49:53):
[inaudible].
Hello and welcome to we're not blowing hot air
powered by oxygen plus I'm Scottand I'm Lauren.
And we're here to help elevateyour IQ on wellness and business
stuff.
That's sometimes misunderstood.
Oh,
Speaker 2 (00:12):
Like recreational oxygen.
Yes.
Let's get smarter with thisweek's guest of we're not
blowing hot air.
Speaker 3 (00:23):
[inaudible]
Speaker 2 (00:24):
Well, Scott, I'm really excited about our guest
today.
Jesse Irizarry.
Do you think I said it right?
Speaker 1 (00:32):
You said it right?
I did.
Speaker 2 (00:33):
Yeah.
Speaker 1 (00:34):
Okay.
Yeah.
Good job.
Thanks.
Speaker 2 (00:36):
Well, you taught me.
Speaker 1 (00:39):
Yeah.
Um, no, I I'm excited toobecause, uh, Jesse is, um, I
think one of those guys that,uh, he's, he's been like, I
think in the physical game for along time is a strong guy.
It looks like, you know?
Speaker 2 (00:55):
Yeah.
I hope he likes us.
I want to be his friend.
Speaker 1 (00:59):
Well, yeah.
Who does want to have a friendthat's like huge and muscular
and like, like your bouncer, youknow,
Speaker 2 (01:06):
To learn more about strength and conditioning.
He, he is a kind of guy too,like you're round.
You're not going to get pushedaround at the bar.
Right?
Speaker 1 (01:16):
Exactly.
Speaker 2 (01:17):
Like, I feel like sometimes, cause I don't, I
don't know.
Maybe it's just being smaller orwhatever.
And then other people, I don'tknow.
Right.
Like you just, uh, I feel likesometimes I'm more vulnerable,
like even in a crowd, you know,like I'd be trampled, but not
with Jesse.
And so I think too, like what,what does that mean?
Like what do I need to bestronger?
Do I need to do strengthtraining to really get my
(01:39):
physical prowess up or canhandle a bar fight?
Speaker 1 (01:44):
I can only imagine you in a bar fight.
Speaker 2 (01:47):
Good.
You know, I think wisely, I justtry to deescalate deescalate or
just get out there, whateverlittle punchy,
Speaker 1 (01:57):
Uh, I'm the same way I am the guy that breaks up
fights.
You know,
Speaker 2 (02:01):
You are a good guy to have.
Speaker 1 (02:04):
I know I I've I've I've had to walk a couple of
friends, you know, out of thebar so that it didn't go any
farther.
Um, I'm I'm rarely the guy thatneeds to get pulled away, you
know, except for when I'mdrinking vodka.
Oh,
Speaker 2 (02:20):
Oh really?
What is it about vodka thatbrings no
Speaker 1 (02:22):
Idea.
Speaker 2 (02:23):
I really want to get arrested.
It
Speaker 1 (02:26):
Could be, it could be completely a coincidental.
Speaker 2 (02:31):
Is it your excuse to let loose?
Like maybe you just say that soyou can have an excuse.
Oh, I was the vodka
Speaker 1 (02:37):
Officer.
I blame the vodka.
It wasn't me.
Yeah.
Speaker 2 (02:40):
It sounds like a very nice alcoholic thing to do
Speaker 1 (02:44):
Right now.
No, I I'm.
Uh, I don't, I don't likefighting, you know, when I go to
the bar, I just want to havefun.
I want to have a good time.
Speaker 2 (02:51):
I mean, really mean guy like does something like,
you know, to somebody careabout,
Speaker 1 (02:56):
Well then it's game on it
Speaker 2 (02:58):
Is can you win enough?
Typical bar fight.
Every guy or girl you'refighting with is different.
Speaker 1 (03:06):
How to be gender and gender neutral here.
Here's what I, I don't have anyexperience in, um, in, in, uh,
or much experience in likelearning how to fight or, or
fight science or like anythinglike that.
But I think, I think it's athing, but what I think I do
know, and I could be wrong is,uh, that really anybody can win
(03:33):
in a fight.
You're not guaranteed justbecause you're big and strong
and you have like, anything can,can really happen.
You know?
Like if you watch any mixedmartial arts or, or something
like that, you know, sometimesthere's, there's the guy that's
like, he's kind of the underdogand anything can happen.
You know,
Speaker 2 (03:51):
That's, what's fun about bar fights.
I mean, honestly I wish I was inone.
I think I love a good bar fightin a movie and maybe that's just
my fantasy there.
An actual one is not good.
Speaker 1 (04:01):
We all know that.
Um, we can, we can, for the mostpart, you know, we can kind of
con control ourselves to somedegree, but when you put alcohol
in the mix, um, that's wherethere's a less of that
inhibition.
There's less fear there's um,less.
Speaker 2 (04:19):
So don't drinking be crazy at the same time, do them
separately.
I think it's time we go have adrink.
Sounds good.
Or we could do another thing andtalk to a pretty amazing
wellness guy who I hope is ourfriend takes us to the bar where
I feel dually safe with a bigstrong man.
(04:40):
And then the guy who gets breaksup the fights that I get into.
Speaker 1 (04:44):
So Jesse eras area, here we go.
Speaker 2 (04:47):
On episode six of we're not blowing hot air.
We get physically and mentallystronger with breath instructor
and strength coach JesseIrizarry, Jesse, a former
strength sport competitor is aspeaker writer and owner of J D
I barbell New York.
City's leading strength andconditioning gym dedicated to
strength, training, Olympicweightlifting, powerlifting, and
(05:10):
combat sports, backed with apassion to help people and
experience training collegeathletes.
Jesse shares about his trainingphilosophy, why everyone needs
to strength, train, and personalstories that will motivate you
to breathe better and move morethan you do every day.
After hearing some strength,building tips and practicing
some gut breathing techniques,we'll transition you out with
(05:33):
the vibes of alternativeartists, lifelike this all on
this episode of we're notblowing hot air.
Speaker 1 (05:43):
So Hey, Jesse Irizarry, you are a former
division one college footballstrength and conditioning coach
competed in string sports likepowerlifting and Olympic
weightlifting.
You practice Moya, Thai yoga,resilience, jujitsu, uh, your
certified breathing coach.
Um, what got you into thefitness industry professionally?
(06:06):
What led you there?
Speaker 4 (06:08):
So, um, the idea of training has always been really
fascinating to me to the pointthat my dad brought me to a
boxing gym when I was about 11or so.
Um, and although I playedfootball and I played baseball
and I practiced boxing, Ireally, I found that I really
liked the actual process ofpreparation more than the actual
(06:29):
competition itself.
Right.
And so, uh, when I went tocollege and stuff, I kind of
looked around and like, what didI want to get into and stuff?
So I took exercise sciencecourses and stuff, and I found
that, you know, like this iskind of what I'm about and what
I'm trying to figure out andstuff like that.
(06:50):
You know what I mean?
I was a decent athlete, but Iwasn't terribly gifted.
And I found that, you know, itwasn't just about working harder
than everybody else.
It was about finding exactlywhat are the things that are
holding me back.
Right.
And that's really whatfascinated me about strength
conditioning as a whole.
Right.
It's uh, you know, um, was itbecause was I not performing up
(07:11):
to my ability because myreaction was slow or because my
speed or strength and all it'sup to, you know, like I
graduated high school, I wasonly 165 pounds or so.
Um, when I, uh, when I was astrength coach, uh, college
champers, I competed in powerlifting.
I was 310 pounds and stuff.
I'm obviously not that anymore,but I've been to the far ranges
(07:33):
of, you know, you know, bodyweight and strength and stuff
like that.
And I was able to see, not justcoaching my athletes, but also
using myself as like a humanexperiment almost, you know,
where, you know, this is howthese factors of fitness can
affect performance and thengetting into it and stuff from
(07:54):
there and stuff, you know, howdoes this affect my overall
lifestyle?
That's where I transitioned overtime, where it's, you know, I
really delve deep into specificaspects of fitness and stuff.
I, I really got intopowerlifting.
I really got into weightlifting.
I really got into, you know,trying to be as strong as I
could.
And then I really got into likeendurance-based things.
(08:14):
Right.
But then I found, you know, itwas never about any one
particular, uh, practice or anyone particular style of lifting
was always about how does this,how can I integrate this into
making my, my body, the bestmachine that I possibly could.
Speaker 1 (08:32):
Oh, that's really cool.
And then along the way, you hadto constantly replenish your,
your wardrobe going up asidefrom 1 65 to 300 pounds, that's,
that's crazy, but, uh, you know,a Testament to, you know, you've
figured out the science of it,you know, I think that's what
they invented, um, spandex for,
Speaker 4 (08:56):
You know, it's, it's funny.
Cause now in like I find theselike personal trainers, uh,
dressing, how I used to dresswhen I was in college tennis
coach.
But, but now it's like cool todo that with like the tight
spandex, these sweat pants andall that stuff.
And you know, like I was like, Idon't know that I was doing
that, you know, back in 2009when it wasn't cool, but I was
(09:17):
that big.
I couldn't fit into anythingelse.
Speaker 2 (09:20):
Well, you might, you may have started that trend,
Jesse.
And I will say today, I'mwearing a fancy like blouse top,
but I am wearing my Lulu lemonlittle tight slacky pants also
because I have a personaltrainer this afternoon.
So, um, we're big about healthand wellness at oxygen pluses,
which is why, by the way, we'rereally happy to have you here.
(09:42):
Thank you for coming on to,we're not blowing hot air.
Uh, I think our listeners aregoing to love today as we really
get into more about like what itis, why, what it is you do and
why strength and conditioningand recovery are all like, such
an integral part of, of thehealth and wellness mentality.
And I think we're probably goingto touch on the mental health
aspect as well.
(10:04):
Um, cause I think that's just soimportant and something that you
believe you believe in.
So I want to touch on you.
You're from New York, youstarted at JDI bar bell, which
is new York's Manhattan'sleading, um, strength and
conditioning conditioning gym.
So maybe you could talk aboutyeah.
Y Y JDI JDI barbell started andhow that is actually doing what
(10:27):
you wanted to do in terms ofhelping people train and
condition.
Well,
Speaker 4 (10:31):
Sure.
So I started it, um, in 2016, weactually got our first location
in Queens, um, where in Harlemnow actually.
But, um, at that time I was, Ihad transitioned from being
culture and push.
I moved back home.
Um, I was working at variousgyms and stuff like that.
And what was interesting aboutmy whole transition is that, uh,
(10:53):
I transitioned from like formalshampoo conditioning to private
training.
Right.
And so that, that is a big of atransition, um, for somebody who
is used to, you know, yelling ata hundred athletes at a time.
So then, you know, dealing withindividual people or small
groups of people, right.
So I worked at a bunch ofdifferent, uh, facilities when I
(11:14):
first came back.
Um, and I started JDI out ofbasically, uh, another CrossFit
gym.
I basically started program thatstarted an Olympic weight
lifting club and a power liftingclub out of that gym.
Um, over time though, like thatwas about like a year and a half
or something, we kind of got alittle bit too big.
So, you know, like I kind ofmade a transition when I was
(11:35):
like, all right, like I kind ofhave to get out of here, you
know?
Um, you know, it's, it's, uh, Ireally didn't want, you know, I
always say that I reluctantlystarted my gym, which is usually
the exact opposite of whateveryone says.
Everyone always said that theywanted the gym.
I kind of, uh, you know, kind ofmade it out of necessity cause
it didn't exist.
Right.
And you know what I was tryingto tell all the gym owners that
(11:58):
I was trying to work with, I wastrying to partner with was that,
you know, people can benefitfrom what I learned in some
traditions, not just in thesense of the actual fitness part
of it and getting strong, butthe sense of like building
camaraderie like you do on ateam.
And also some people have thatbackground.
Some people played sports inhigh school, not everybody did.
And I think that that's really,um, definitely experienced that
(12:21):
if somebody hasn't had they'vereally lacked a lot, uh, it is,
you know, there's, there'snothing more encouraging to a
human being than having somebodyget behind you completely a
hundred percent seeing youwanting to see your success.
And I saw that in college at theinitial thing, because you have
a team that all wanted to win asa team.
Right.
And then I also saw that in likepowerlifting and weightlifting
(12:43):
clubs where it's like, althougheveryone was trying to get
strong separately, they alsowanted everyone else to get
strong.
They, they knew that if, if thecollective got stronger than
they would get stronger too.
So you would see people, youknow, completely stop what
they're doing.
If somebody was going for like anew max or trying something that
they've never done that wouldcompletely stop and look right.
(13:04):
And everyone would get silentand everyone would watch that.
Right.
And that is so refreshing tosomebody, uh, just some of these
entire mental attitudes, uh, ifthey'd never experienced
something like that.
Uh, so that's really why Istarted the actual gym itself.
I got into Olympic Wheeler and Igot into power lifting because I
(13:24):
grew up and I had a stutter.
Right.
And I'd had a lot of issuesgrowing up because of that.
Right.
Um, where I couldn't communicatewell with people.
Like I couldn't, uh, I didn'thave a lot of friends going up
and all that.
And what powerlifting did for meoriginally, what, what lifting
weights, you know, gettingbetter at one thing was that it
(13:45):
transformed my whole mindset.
Really.
All right.
If I can get better at this onething that I can get better at
something else.
And if I can get better at thatother thing, that I can get
better at everything.
And so JDI was kind of mymission to do that.
Cause although I love, cause Iloved working with division one,
gifted athletes, uh, you know,there's, there's only so much
(14:06):
that you could do in thatsetting because your hands are
tied by a lot of coaches in theeighties and all that.
I had this gentlemen who startedpower lifting at age 65 or so.
Right.
Some something he never thoughthe would ever do.
Right.
And then that, that became partof this story, right.
Where, whereas like, you know,um, taking on this new challenge
(14:27):
at age 65 when people would, youknow, traditionally say that
this man, you know, his, hislife is not over, but you know,
like he's in the Twilight of hislife.
Right.
So he shouldn't be doing thesenew things and stuff like that.
Right.
But his story now is no, Istarted this now and I'm
enjoying it and he competes.
(14:47):
Right.
And he's amazing.
Like, like he goes out there andhe's confident.
I love him to death.
There's a lot of failure, um,for the first five years that
you do it honestly.
Uh, so people get veryfrustrated after the time and
they'll make small improvementsand then they'll kind of like
stagnate, right?
And so when they stagnate,that's when me and my coaches
(15:12):
have the opportunity to talk tothem about this, you know, this
isn't what this is about.
It's not about you being perfectin this weird thing where you
lift the bar bell, right.
It's about improvement.
It's about improvement overtime.
Right.
And as long as you were slowlyimproving among every single
marker, then you can take that.
(15:33):
And then trying to say that, youknow, this is not that
important.
What's important is that you'regetting out of it.
What you need, are youphysically stronger?
Are you physically moreresilient?
You know, have you increasedyour endurance and then most
importantly, have you becomementally sound and stable
Speaker 2 (15:53):
Who is walking into your gym or how are you finding
people?
Are you split between theOlympic training or still a lot
of professional athletes andlike the 65 year old guy we'll
call him Joe, um, who came in,
Speaker 4 (16:07):
Opened the gym.
I was honestly concerned aboutwho would come.
Right.
Because I knew like I startedthe gym, the core group of
lifters.
Um, most of them were in theirthirties or so, um, some late
twenties and stuff.
Right.
But I was kind of concerned andI'm like, you know, these aren't
really the people that are gonnapay my friends, you know, like I
(16:27):
need, I need, uh, a wideraudience.
Right.
And so the thing that I reallykind of pushed out there was
that you're going to brushshoulders.
Um, whether you listed, um,before you come here or this is
the first time ever, right.
You're going to brush shoulderswith a professional lifter or
athlete at some point.
(16:48):
Right.
And that's not going to feelawkward because I'm not going to
ever allow that.
Right.
And that was something that Ialways made sure from the very
start that my gym would be thefriendliest gym for everyone who
had never thought that theywould ever come into a place
like that.
I made, I like, I, I thrown outpeople because of that.
(17:11):
Right.
Like why does it have to be forthe people who look like me?
Because I, you know, I didn'talways look like me.
Like, I, I didn't, uh, well Ihad hair at one point, which
was, you know, that,
Speaker 2 (17:22):
What, what did you want?
What did you want to look like?
Is this like a
Speaker 4 (17:28):
No, no.
I like, like, I looked like a
Speaker 2 (17:32):
Jesse for our listeners.
I mean, they can go check us outon YouTube later, but when
they're not driving, but, uh,yeah.
You're like a fit big, goodlooking guy.
I mean, Scott would say that hewants, he wanted,
Speaker 1 (17:44):
Uh, I mean, if you're , if you're looking at the
screens right now, prettyopposite of me, like in yeah.
Speaker 2 (17:52):
More protein and powerlifting on Jesse's part.
He's a good luck and strong guy.
Speaker 1 (18:01):
Thanks buddy.
Speaker 2 (18:03):
Okay.
You go Scott.
Cause I'm gonna forget myquestion.
Speaker 1 (18:07):
Okay.
Go ask your question.
Yes.
Mine was, mine was more of acomment because I just wanted to
point out the importance of thatmessage, because I think it can
be intimidating for people toget into something like that.
Speaker 2 (18:17):
Well, my question was is, you know, bone density I've
heard is one of the main healthbenefits for power lifting or
weightlifting or anything that,uh, puts a demand on your body.
But how does that like actuallywork?
Like why is that important thatI do with my physical therapist
from time to time or, or at yourgym, if you can go there,
Speaker 4 (18:37):
Right?
Because you know, when you'relooking at long-term health,
right.
Which is what, anyone, evensomebody who's in their
twenties, who, the only thingthat we're concerned about is
how much weight they can lift.
Right.
When you're looking at long-termhealth, you're looking at things
like, alright, how resilient ismy body?
Right.
And this is something I'vetalked about a lot.
Right.
And it's that?
(18:58):
Yeah.
When you load your body withweights, okay.
Your, your bones become denserbasically.
Okay.
Um, that means that they'reharder to break, obviously.
Okay.
A lot of issues that you seewith seniors, right.
Are from hauling.
Okay.
When they fall and they break abone, they, you know, you know
(19:21):
that right.
You know, and as we get older,right.
Our bone density and resilienceactually does decline.
Okay.
So if, if we started with alarger pool to take from, even
as it starts going down, we'regoing to be a healthier person
who is more active over time.
Right.
And it's, it's, um, you know,like people talk about bone
(19:43):
density a lot.
When the, when they're talkingabout the benefits of, um,
somebody who's a bit older doingstrength training in general,
but there's also just generalthings that happen when you get
stronger, when you build muscle,right.
Where, um, your body becomesmore efficient at everything,
your body becomes more resilienttowards everything.
(20:03):
Right.
We want to enter our Twilightyears with more, more
flexibility and more boneMuscle.
Speaker 2 (20:15):
Yeah.
So, I mean, so I've, I've heardthat, you know, if I were to
walk or, or even maybe run,maybe run, isn't true.
But at least if I'm walkingevery day that doesn't do enough
for my bone density,
Speaker 4 (20:27):
Improving if I'm getting stronger, right.
Because your body cannot getstronger.
If everything doesn't getstronger that your, your bones
need to become more dense tohandle that load.
Right.
So when I say, when I talkabout, you know, like what is
the best thing for somebody todo, or that it's basic
fundamental movement that youload yourself.
(20:48):
Right?
And so this is where this is, ifI have any one mission, as far
as sending conditioning, as faras fitness goes and stuff, it's
this, it's, it's the idea thatwe need to stop thinking about,
um, fitness in these differentterms, right.
Where it's like, this is barbelllifting.
This is strength training.
No.
Okay.
(21:08):
I just want you to move withsomething that's heavier than
you, or something that you areloading yourself to become
heavier with.
And that's, it, it can't just bethat the longer that you do it,
the longer that you do it, thenyou do have to then add more
load.
Right.
Um, and by adding load, right.
You know, you could have abackpack that has a bunch of
(21:29):
rocks in it.
Right.
Just add rocks.
Okay.
Um, you know, it becomes easierover time to get a dumbbell to
get up more about, because thoseare easier to, um, you know, get
a bit heavier and incrementallyadd more weight to it.
Right.
But as far as what is theabsolute things to do, right.
We want to squat, we want tohinge and we want to carry when
(21:51):
we're really getting down toeverything.
It's like, can we move aroundwith holding something and
holding something heavy?
Right.
And that's really most of whatlife is right there.
There was, um, you know, if youlook at what human beings were
doing for most of theirexistence, right.
(22:11):
Everyone always talks aboutrunning and like how like human
beings were runners and all thatstuff too.
And that's, that's not wrong.
Right.
But what human beings did andwhat's unique to being a human
being is that we carry stuff.
Right.
And we carry a lot of things andwe, we learn to carry a bunch of
things for a long time.
Right.
And that's, so our bodies kindof need those things because now
(22:31):
it's going to become stronger,become more resilient, specific
to what it means to be a humanbeing.
The idea that it was that I canmove my body in every plane of
motion.
I can stabilize my body throughevery point of motion.
I can load my body with somekind of weight and every plane
of motion.
(22:52):
Right.
And I have mobility andstability to do all of those
things.
Speaker 2 (22:57):
Um, so it's not a typical gym where you go in lift
weights, don't talk or do talkto the famous people and, and,
uh, and go about your day on aand get bored coming in.
I mean, you're talking, you'retrained in, what am I saying?
Right.
My tie.
And, um, and you did too.
(23:18):
And I want to get into breathinglater, but I mean, some of that
load bearing, but movement, allthe levels of the plane that you
can move around.
It feels a lot like ballet tome, honestly, except for the
weight.
Um, so how so, how is let's takeJoe you're you're, you're a
customer.
Do you call them or, Okay.
(23:39):
Your member, your gym member.
Let's take Joe the 65 year oldman.
Who's who's come in and madesignificant measurable progress.
How is he moving?
Like the martial art, uh, loadbearing weight expert that, you
know, you're, you're buildingwith all your clientele.
Speaker 4 (23:55):
Sure.
So it's, it's just a matter ofmoving every plane emotion,
right.
It's not just doing a squatwhere you're just going down
enough.
Right.
It's doing like a lateral lunch,meaning that I step out to the
side.
Right.
I keep one leg straight and Ibend as far down on that side as
I can.
Okay.
Right.
So it's, it's understanding thatthere's just certain basic
(24:18):
movements in every plane ofmotion.
So we want to move straight up,up and down.
Right.
We want to move laterally to theside and we want to rotate.
Okay.
So, you know, it could be assimple as I do a rotational
exercise with him by having himtake a heavy med ball.
Okay.
And he just turns and he throwsup.
(24:39):
So it's like, basically likewhat you would think about if
you were like throwing a punch.
Right.
Okay.
If you're, if you were taughthow to properly a real punch,
the idea is that the force comesfrom your hips.
Okay.
Speaker 2 (24:52):
Can you please teach us right now?
How to properly throw a punch?
So you bring your hip back.
Speaker 4 (24:58):
So the first thing before even talking about that
right, is exactly right.
The fist you wanted someoutside.
Okay.
You wanna always make sure thatyour, your wrist is Shay.
So what a lot of people do wasthey'll actually talk it down
like this or up like this.
Right.
You want to make sure it'sstraight.
So you want the, the line to behere.
Right?
My wrist is in line with myelbow, which eventually is going
(25:21):
to be aligned with my shoulder.
Okay.
Okay.
But then what I also want to dois I want to make sure that
always punch with these twoknocking uncle's right here.
Okay.
So these are the ones that willnot break, you know, not ever, I
should say, but most of thetime, these ones will, will not
break.
These are the ones that willbreak.
So like you can tell lately onmine.
(25:43):
Um, I don't know if you canactually, but these ones are a
lot bigger.
Right.
Because I basically build morebone on top of those I'm
hitting.
Okay.
So that's where I actually hitfrom.
Now, if you're talking about apunch, right.
You're talking about cross,which is really what most people
should learn, how to throw.
Okay.
(26:03):
Is that if I'm left-handed orexcuse me, if I'm right, man.
Okay.
I would turn my body so that myleft hand is in front of here.
Am I right?
Is back here.
Okay.
And so when I'm actuallylearning to punch, right.
What I'm going to do is that Iturned from my KIPP first.
Okay.
So I fund from my hip and Ibasically you think about like,
(26:25):
um, swinging like a, that almostright, where you would turn that
hip and you turn that foot.
The idea is that I'm going toturn my hip hurts.
Right.
And then my shoulder is going tofollow as I turn it.
Okay.
Then as I think about doingthat, right.
I'm almost thinking aboutpushing my hands forward through
(26:46):
my chest or through my shoulderin here.
Okay.
So it's again, right.
It starts at my feet.
Right.
I turned my fifth and then I'mthinking about pushing this
forward through my shoulder.
And then as I come out here,right.
You want to think about onlyturning the fist over at the
(27:06):
last second right here when youactually strike.
Okay.
So the idea is that I'm almostlike pushing, like you could
think of it almost as like, Iwas like going to like stab
someone like this.
Right, right.
I have a knife in here.
I'm trying to stab like this,but then at the last second, I'm
going to turn it over and hitwith those two and then bring it
(27:28):
right back.
Okay.
Exactly.
Speaker 2 (27:32):
Or that's hardcore, I'm going to practice and you
have to cover with, you got tocover with the left to right.
Oh, wait.
Cause you're you just hit a realguy in a bar.
Is that why you have to coverwith the left?
You don't
Speaker 4 (27:45):
Want to get hit back.
Yeah.
Speaker 2 (27:47):
What's the typical, so let's talk bar fights a bit.
Have you ever been in one
Speaker 4 (27:55):
What's a term of plead the fifth is that I
Speaker 2 (28:01):
I'm a balancer
Speaker 4 (28:03):
In college.
So we'll leave it at that.
What, you know, when you studymartial arts and you study, you
know, Thai boxing and all thesethings, right.
It's, it's really, you end upgetting a lot less fights than,
than somebody who has hadn'ttrained any little things.
Cause you're, you know, you, youunderstand what it means to
(28:26):
really actually get hurt andbeat up.
Right.
Because, you know, there's,there's the people that you
start with that, uh, will hitharder and be much more skilled
than any person that you'regoing to encounter.
And they bar.
And if you encounter that personin a bar, usually they're like,
they're, they're actually tryingto avoid fighting because
(28:48):
there's no reason to like, youunderstand what you know, it's
not about proving something toyourself.
Speaker 2 (28:56):
Right.
I support the nonviolence.
Jesse.
I just want to go on the recordand say that I do want, I do
appreciate though, knowing howto throw a killer punch though.
I'm definitely going to showthat off at the bar.
So, okay.
So w could we get into breathinga bit, like, I'm curious to know
we haven't talked about thisbefore, but, um, there's, uh,
(29:17):
there are some famousbodybuilders and weightlifters
who have used our product.
I won't say them, but some ofthem have even been blogged
about or blogged on our website,but I want to ask you, I mean,
what do you know about howoxygen in general helps and
works?
Just re how to breathe, howbreathing properly can help
promote strength andconditioning,
Speaker 4 (29:37):
Really what it comes down to is that, um, can you,
uh, can you kinda put the Caesar, right?
Um, can you use your breathingcontrolled to not only stabilize
your body, if you're talkingabout any type of loaded
movement, but can you actuallypair, you are breathing with
(30:00):
consciously pair your breathingwith your activity and with the
actual effort itself.
Right.
And this comes down to what weteach a lot about, you know,
that you have to have a goodbreathing pattern first to ever
understand any of that.
Right.
Okay.
If I
Speaker 2 (30:17):
Don't have a, what's a good breathing pattern,
Speaker 4 (30:19):
You have a horizontal one, right?
So meaning that in your entirelower half of your, from your
sternum down, when you use aninhale, it expands, you want to
get wider on inhale and you wantto get smaller on exhale.
Okay.
So wide inhale, narrow exhale.
Okay.
And that's a horizontal pattern.
(30:40):
Okay.
So what you see a lot of peopledo is they have a vertical
pattern okay.
Where they got taller on inhale,right.
Their shoulders come up likethat, their chest kind of rises
up like this and they getshorter.
I'm sorry.
Taller on inhale and shorter onexhale.
The issue is that if you have avertical breathing pattern,
okay.
And if you are used to usingthese muscles up here, right.
(31:04):
That you're basically throwingthat rhythm off.
Right.
Where when you do inhale, okay.
What should happen is that itshould actually come down,
right.
It actually slim the hat, hatand stuff down.
Right.
And then it helps expand out.
Okay.
But what happens is that whenyou reverse over and over again
(31:26):
to an up and down pattern, okay.
This actually becomes whathappens is that it basically
gets almost locked up.
Okay.
It doesn't work as well anymore.
It's about bringing awarenessfirst about teaching them, those
exercises.
And then from there, then it'sabout writing.
All right.
Now, how does this relate towhat you want to do?
Right.
Because I have a lot of peoplewho come and they want to learn
(31:48):
how to live.
Okay.
Or they want to learn how to runfaster or longer.
Right.
And I said, all right, that'sfine.
Right.
But we're going to go throughthis first, like fundamental
things first.
Right?
Number one, is your breathingpattern natural or is it a
little bit messed up?
Speaker 2 (32:07):
And how many, how many out of all your, um, your
clientele is, is already on theright breathing pattern?
Like a little percent, like 5%,
Speaker 4 (32:18):
Probably 10 at the most.
Yeah.
Speaker 1 (32:20):
[inaudible] be second nature, you know, which is tough
for me.
Like, I, I find it.
It's got gotta, it's gottaprobably take certain people.
Some people probably likemyself, a long time to get used
to not only are you trying tofocus on the exercise and the
movement that you're doing andusing the right muscles and
moving the right way, but you'realso focusing on your breathing
(32:40):
at the same time.
Speaker 4 (32:41):
What people have to understand is that your
breathing pattern is normally ahorizontal pattern.
Right.
If you watch a child, uh, breedunder the age of a hive or so,
right.
If they're hanging out, uh, justlaying around, right.
They, they have a horizontalpattern right.
Where you'll see them expand andright.
(33:02):
Okay.
Um, now because of a lot ofdifferent things that happened
socially and because of, um, thesituation that we put in as
children, as we get older,right.
We revert to this vertical styleof breathing over time.
Right.
(33:22):
Um, you know, some of it has todo with us sitting a lot at like
a desk.
Some of it has to do with beingnervous.
Right.
Because you're always stamped uphere.
Right.
Some of it has to do with, uh,people telling you to that.
You're supposed to look acertain way.
Right.
All right.
What is something that everyonewould says like, you know, stand
up straight, right.
(33:43):
When people demonstrate standingup straight, they always stuck
everything in.
Okay.
Like we, like, we want to looklike we have flat stomachs and
we want to look like we're asuperhero or a star or something
like that.
Right.
Where everything's talking.
Right.
No one wants to let the bellyhang out.
Okay.
But if you're talking about whatdoes a horizontal pattern looks
like?
(34:03):
It means that when I inhale, mybelly does pop out.
Right.
Okay.
So I'm going to look largeraround my section down here.
Okay.
When I in here.
Speaker 1 (34:13):
Well, that's great.
Now that's good to know.
What's a, what's a, uh, like asimple exercise that we could do
that, you know, could, couldhelp improve that.
Get more heart horizontal ratherthan vertical.
Speaker 4 (34:24):
It actually doesn't take too, too long because your
body does want to go back toit's a more efficient breath and
you become less stressed.
Your gestion gets better.
Like all of these things, right.
Your body wants your higherframe to act correctly when you
breathe.
Okay.
(34:44):
So by just strengthening thesemuscles through these actual
exercises, right.
Once they get stronger than it'sjust a normal thing to do,
right.
It's not so hard because youjust have to get them a little
bit stronger and then your bodygoes, alright.
Yeah.
Like this is how I breathe.
Right.
So the idea is that you want tosit nice and tall.
Okay.
Now with every single breathingexercises I've ever teach that
(35:07):
we teach in general.
Right.
We want to be very aware ofwhat's happening up here.
Okay.
Cause again, right.
We don't want to use our neckagain.
We don't want to use our trapswhen you use our upper chest to
breathe.
Okay.
So we need to be very consciousthat we're relaxing our
shoulders or relaxing our neck,relaxing our chest.
We're even relaxing our jaweven.
Okay.
Where everything up here, myneck, everything in here is
(35:31):
relaxed so that now I canactually use everything down
here.
Okay.
And so the idea is that I wantto restore and, and sound breath
.
That is an anatomically sound,the breath.
Okay.
And what that means is that whenI inhale, I kind of rock forward
and I open like this and myspine actually moves as I
(35:51):
inhale.
Now, if I'm doing that at rest,it's not going to look this
profound.
Okay.
But when we're retraining this,this pattern, we're making these
muscles stronger.
Again.
We want to kind of like overexaggerate everything.
Okay.
So I'm going to actually thinkabout trying to expand right.
Rock forward when I inhale andthen I'm going to roll back on
(36:12):
exhale.
Okay.
And the idea is that again,right.
I'm promoting that pattern.
Right.
I, I stamped my, I take thatbig, nice and wide right on that
inhale.
And then I get narrow on exhale.
Okay.
And so this is really doing thefirst part of learning a truly
(36:33):
like diet from a mathematicBrett.
Right.
And in the sense of that, I needto learn how to relax my belly.
I need to learn how to do abelly breath.
I need to learn how to let itpop out and fill this up.
Right.
But I also need to eventuallylearn how to let my ribs kind of
flare out and open.
(36:54):
Okay.
And then eventually it needs tolearn how to travel.
It's where I can actually expandthrough my back as well.
Okay.
So let me kind of bring it downa little bit, right.
The idea again is I would startnice and relaxed.
Okay.
I'll have hands here.
I'm a, my, my, my, uh, um, wecall these legs.
(37:14):
Okay.
And then as they have donestuff, right.
I'm letting my pelvis kind ofmove forward on that inhale and
on rocking back on exhale.
Right.
And every single time I do this,right.
I'm going to think about everysingle time turn to let my belly
belly pop out, trying to expandfurther.
(37:36):
And then every single time Iexhale, I want to get more
narrow.
Okay.
And what I mean by narrow, Idon't just mean my, my, this
going to my spine.
Okay.
On me, my ribs kind of huggingaround me too.
I don't want to just get smallerspots to a, that I want to get
smaller from the sides as well.
Okay.
(37:56):
Now, with all these drills, whenyou initially do them, right.
You want to breathe through yourmouth.
Okay.
Simply because it's a largerhole.
Right.
So when we're calling attentionto these muscles and we're
training them, right.
And we're trained with thispattern and the awareness,
right.
We want to have that bigger holeto actually help us draw in and
(38:16):
out.
Okay.
Speaker 2 (38:17):
And then what, and then after you get used to it,
then you do your nose.
Okay.
I'll allow it then.
No, there is a place in time forthe mouth.
For the mouth.
Yeah.
Yeah.
No.
Okay.
So I would just encourage our,that part was awesome to see.
(38:38):
Um, I didn't want to mess it upby talking over you.
So go, go watch that part.
And it's a real simple thing youcan do at your, at your
workstation, your desk orwhatever, during the day
Speaker 1 (38:48):
We're interested in, in wellness in general, you
know?
And so obviously like beingactive, moving your body, doing
all that stuff is reallyimportant.
But do you have any other, like,kind of like wellness hacks or
practices, like daily practicesthat you do, you know, maybe
outside of power lifting andthat kind of stuff that, uh,
helps you, you know, keep yourwellness game strong.
Speaker 4 (39:10):
Um, I breathe, ever done.
Um, I do a breathing practiceevery day.
It's really, um, I wake up, Ihave water.
Um, and I come up here and I doit.
Um, you know, I it's, it's notalways, sometimes it's doing
specific breathing exercises oflike the breathing muscles and
(39:31):
patterns that I think are kindof, you know, lacking somewhat
of like a term, whatever.
Uh, or sometimes it's just, youknow, following that and all
that stuff too.
Right.
I do a lot of vigorous breathingto, you know, almost change my
mindset and all that stuff too.
Right.
Uh, there's a lot ofphysiological things that happen
(39:52):
by doing like a tactical breathwhere you inhale for a certain
amount of time hold XL.
Speaker 2 (39:58):
Um, Scott, Scott, and I are recent practicers of the
tactical color or box.
And that we also just, we alsodo Wim Hoff now we're changed
human bins.
Speaker 4 (40:09):
Yeah, yeah, yeah.
So I do something like thatevery day.
Um, and that's really where Itry to get that in as early as
possible, uh, because my son isup at the crack of Dawn every
day.
So, uh, I do that.
Right.
And then the other thing that Ido is that I try to move myself
through full range of motion assoon as I can in that day.
(40:29):
Right.
And so, um, that can meananything really.
Right.
And it can mean anything for youright.
Where, you know, that there's acertain amount of, there's a
certain, um, uh, sequence oflike yoga poses that I kind of
do, um, you know, like mix themwith just certain stretches of
areas.
I know that are like chronicallytight or something like that.
(40:52):
Um, but I basically, um, movefirst in my day.
Right.
And this is something that I'vedone last two years.
And so that's made a hugedifference in how my body feels
and stuff like that, whereright.
Where I, uh, not just when I'mdoing other things, but just in
general where, um, you know, Ineed less time to warm up if I'm
(41:13):
going to do anything else thatday.
Like if I'm gonna lift someplumbing, a run, if I'm going to
hit or something like that.
Um, and you see a lot less timebecause it's just that
cumulative effect of moving morethroughout your week, moving
more throughout your day.
Right.
And so that's, that's one of thebig things that I've found is,
uh, has helped me to feel a lothealthier because I have a lot
(41:36):
of injuries and bang ups andstuff from the years of lifting
where, you know, I didn't have alot of guidance at first.
Cause back then there was noguidance at all, right.
Where it's, you know, a lot of,uh, old advice from older guys
that, you know, this is what Idid, so you should do this.
Right.
Uh, so I carry a lot of injurieslike that because of that.
(41:59):
But, um, you know, just movingfirst in the morning.
Right.
And then having multiple timesthroughout my day where I'll
just do one thing, um, as shortas, you know, like as long as I
have time to do it, um,something right where it could
be like one stretch, it could beone, um, you know, one round of
(42:21):
hitting the bag, it can besomething like that.
Right.
Multiple bouts of activitiesthroughout your day.
Um, I'm I a bore the idea thatyou need to set aside certain
amount of time each day, orlike, this is my hour, however,
half hour, hour and a half blockto do my exercise or my
Speaker 2 (42:41):
Like they do with kids, like half hour recess.
Yeah, yeah, yeah.
Um, move all day.
What, so that it helps youmentally and physically that's
something that we can all do isjust keep moving.
Um, we, we had oxygen plusencourage people to throughout
the day, go up and take a walkoutside or, you know, even up
and down the hall.
(43:01):
I think we have a hula hoop.
Sometimes I'm coming back fromthe bathroom and I'll do a
Cartwheel just randomly like,does
Speaker 4 (43:07):
The thing that I want people to do is I want them to
have a fun physical practice.
Right.
Um, I want them to, uh, youknow, have this thing where it's
like, they're doing physical funbecause that's all it is, you
know, like, Pete, listen, thisis why fitness is such like a
dreaded thing with some, likesome people are.
(43:30):
So the, the, um, they're soresistant to joining a gym or
they're so resistant to startingany kind of exercise routine in
general, because they think thatfitness is this thing, right?
Like this separate entity, thislike other things that I do in
my life.
Right.
And it's like, no, like yourphysical fun can be anything.
Right.
Like you can go, like, you cando yoga in the morning.
(43:52):
You can do this.
Like, you can take a, you know,like, uh, like a skateboard
class or so it's kind of likethat, like if that's a thing or
whatever, you know what I mean?
Like,
Speaker 1 (44:00):
So when you're not training, you know, doing a
powerlifting and helping outyour clients and stuff, what
other hobbies do you have?
What do you like to do for fun?
Speaker 4 (44:10):
I love going to different kind of like whiskey,
you know, uh, whatever you callthem.
Uh, what's the name of them?
The distillers, there we go.
Yeah.
Yeah.
Um, yeah.
I love trying out like differentthings like that.
Like if, if, if there's anythingI love more than, you know,
(44:30):
being physical with my body iseating and drinking.
So that's, uh, that's somethingthat I spent a lot of time.
Speaker 2 (44:37):
I think we could all be friends.
All right.
Speaker 1 (44:41):
Yeah.
And, uh, well, I mean, you know,diets a big piece of this whole
thing too, so I'm sure it,
Speaker 2 (44:48):
I bet you eat like crap, right?
McDonald's every day is normal.
Speaker 4 (44:53):
I did a lot of, uh, a lot of, um, simple things.
Honestly
Speaker 2 (45:00):
Tell us where we can follow you, where we can learn
about if you offer any onlinecourses or how to find out more
about your breathing techniqueand everything else you do
related to strength andconditioning.
Speaker 4 (45:13):
Awesome.
So you can go to www dot JDI,barbell.com.
That's my gym.
Um, that's where, uh, we cansign up for in-person coaching
online, remote all stuff.
Um, on Instagram, same thing,JDK D I barbell, um, I have
personal accounts and stuff too.
It's just stuff, my name, whichisn't easy to spell, uh, the
(45:37):
much first and half a name.
And then, um, the breathingcourses that I do and stuff I do
it through, um, the breathingclass.com.
So www.thebreathingclass.com,uh, and that's where you can
kind of get into like more, um,you know, like work with an
instructor and stuff to firstunderstand the ideas of a
(45:59):
breathing horizontally, how to,how to increase those muscles,
right.
How to make them stronger, howto make those patterns stronger.
Right.
And then also the breathing forshrimp breathing for endurance
and stuff as well, um, that I'mreally involved in a really, um,
really and passionate abouthelping people out with that.
Speaker 2 (46:21):
All right.
Well, we will, we'll add allthose links to the bottom of the
episode.
You are incredible andinspiration to us and to our
listeners.
Um, we encourage everyone tocheck everything out that you've
done.
Yeah,
Speaker 1 (46:35):
Absolutely.
Thanks so much for being withus.
Uh, we really appreciate it.
Um, very insightful and fun totalk with you now
Speaker 4 (46:43):
Was a lot of fun.
Speaker 2 (46:46):
Go rate and review.
We're not blowing hot air.
So more people are aware ofwellness and business stuff that
deserves more oxygen andsubscribe to our podcast.
So you never miss an excitingepisode.
Speaker 1 (46:57):
Thanks for listening.
But before we go check out thisepisodes featured artists
lifelike, this
Speaker 3 (47:29):
[inaudible]
Speaker 5 (47:51):
[inaudible]
Speaker 3 (48:21):
[inaudible]
Speaker 5 (48:35):
[inaudible]
Speaker 3 (48:40):
[inaudible] [inaudible]
Speaker 5 (49:24):
[inaudible]
Speaker 3 (49:53):
[inaudible].
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