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Fitness & Operational Readiness | Mick Coup
Episode 212th January 2022 • The Circuit Magazine Podcast • BBA Corporate Ltd
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When it comes to assessing your level of fitness, what benchmarks are you using? As protectors, where the expectations upon us can vary to such an extent, how do we know if we’re fit for purpose? Are we measuring by past experience or worst case scenario?

It's also important to know the limitations on your body and to understand that you still have to be fit enough to cross the line. It's no good thrashing yourself every day in training to then get to the start line and find out you're broken to such a degree that you can't actually perform. 

Operational readiness and fitness - we're talking to Mick Coup, founder of C2 Core Combatives and a long-established fitness specialist within EP.

“I know that I can't survive being hit by a car. So, I take a lot of care when I crossed the road. Knowing your limitations reveals your actual capabilities far more than wishful thinking does”

Traditionally, It's that time of the year where we get a bit introspective and start setting ambitious goals for the year ahead. So, in this podcast, we're taking a long look in the mirror and asking some tough questions.

In this episode, Mick shares the benefit of his many years of experience in training and coaching, including: 

  • How can protectors benchmark their fitness, what metrics should you use?
  • if you're not physically able to protect somebody, should you really be saying that you are in the close detection industry as a protector?
  • Training and equipment recommendations for protectors when deployed on operations
  • Fitness, recovery and wellbeing tips for maximising training benefits as we age.

More about Mick:

Mick provides consultation and bespoke training covering a broad spectrum of both kinetic and non-kinetic subject matter - ranging from last resort armed/unarmed combatives to conflict/threat management methods, and from methods of restraining and controlling of violent subjects, to close protection and special-project operational tactics.

Mick has also designed and developed the highly acclaimed ‘C2: Core Combatives’ system, adopted by various operational groups internationally to enhance the personal survivability of personnel in various conflict scenarios.


LinkedIn

C2: Core Combatives


More about the Circuit:

The Circuit Magazine is written and produced by volunteers, most of who are operationally active, working full time in the security industry. The magazine is a product of their combined passion and desire to give something back to the industry. By subscribing to the magazine you are helping to keep it going into the future. Find out more >

If you liked this podcast, we have an accompanying weekly newsletter called 'On the Circuit' where we take a deeper dive into the wider industry. Opt in here >


The Circuit team is:

  • Elijah Shaw
  • Jon Moss
  • Shaun West
  • Phelim Rowe


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Transcripts

Mick Coup:

I know that I can't survive being hit by a car.

Mick Coup:

So I take a lot of care when I crossed the road.

Mick Coup:

Knowing your limitations reveals your actual capabilities, far more

Mick Coup:

than wishful thinking about.

Phelim:

Operational readiness and fitness.

Phelim:

What a fitting topic for the new year.

Phelim:

I'm here with John Moss.

Phelim:

And today we're going to be talking to Mick Coup, who is a fitness specialist

Phelim:

within EP, in a variety of fields.

Phelim:

Um, happy new year, John, how you doing?

Jon:

Yeah, happy new year to you and obviously to all our listeners as well.

Jon:

It's great to be back with season two.

Jon:

And I think this is a very appropriate, , subject to kick it off with.

Jon:

When you think back of all of the topics that we covered last year in

Jon:

season one of the podcast, we don't touch on fitness all that much yet.

Jon:

It is probably.

Jon:

The single biggest skill and, uniting factor that everyone has to sign up to,

Jon:

to some degree in this line of work.

Jon:

And so I think it's really appropriate that we're kicking off

Jon:

the new season with this podcast.

Phelim:

'cause I guess one doesn't really know.

Phelim:

Benchmark their fitness, unless they're in some sort of special

Phelim:

fitness regime or that with a trainer.

Phelim:

Um, one of the only ways to work it out is if you have a problem and you have

Phelim:

to react accordingly, have you had to provide something very, very physical?

Phelim:

Have you had to run very far?

Phelim:

Um, have you had some sort of, uh, physical,

Phelim:

uh, encounter?

Phelim:

Um,

Phelim:

I mean, am I looking at it the right way?

Phelim:

Um, how can people benchmark themselves?

Jon:

well, what you're talking about there is, is looking

Jon:

back, looking at the past and saying, what have I come up against?

Jon:

And am I still prepared?

Jon:

You know, to carry that out, otherwise you also have to look at it from the point

Jon:

of view of the worst case scenario and ask yourself, what is the expectation upon me?

Jon:

What is the likelihood that x, Y, and Zed will happen and you know, looking

Jon:

in the mirror, being really honest and asking yourself, am I up to that?

Jon:

If I was in that situation, would I come through that in a

Jon:

way in which is expected of me?

Phelim:

Because maybe the applicability is to the role.

Phelim:

If you are close protection and you're visible, perhaps you need

Phelim:

to have a different skillset or standard of fitness than if you were

Phelim:

covert surveillance and you were, you know, doing tech or operations.

Phelim:

Um, am I reading that right?

Phelim:

Is that something we should balance in this discussion?

Jon:

oh, absolutely.

Jon:

You definitely have to be.

Jon:

Fit-for-purpose so fit for the role that you're going to do, but I, I

Jon:

wouldn't say that that should be up the neglect of anything else.

Jon:

So you know, when you talk about maybe more tech based or office based roles, and

Jon:

you could legitimately say, I don't need to, pick up a 200 pound principal, throw

Jon:

them over my shoulder and run with them.

Jon:

But then, you're talking about other things such as mental health wellbeing,

Jon:

having a sense of, pride in your fitness and I knowing what you can accomplish and

Jon:

knowing that you are a fit and healthy.

Jon:

Generally all round, make you a more competent, more effective

Jon:

operator in whatever you're doing.

Jon:

So I think fitness is important no matter what do.

Jon:

And it's always good to set goals and it's always good, to be reaching

Jon:

out and pushing yourself further.

Jon:

And I, and that enhances wellbeing.

Jon:

but then on the flip side of that coin, and I think we might get into this

Jon:

today with Meg is also understanding the limitations on your body.

Jon:

Understanding that you still have to be fit.

Jon:

You have to be able to cross the line.

Jon:

So it's no good thrashing yourself every day in training to then get to the start

Jon:

line and find out you're broken in some area and you can't actually perform.

Phelim:

Absolutely.

Phelim:

Well, let's get into it.

Phelim:

Let's start the new year with a bang, uh, hitting fitness and operational readiness.

Phelim:

Head on let's meet Mick coop and let's,

Phelim:

really start the

Phelim:

year with a bang.

Phelim:

Operational readiness and

Phelim:

fitness today.

Phelim:

I'm here with Mick Coup, who is a fitness specialist within

Phelim:

EP uh, John Moss and myself.

Phelim:

We're very, very pleased

Phelim:

to explore this topic in this new year

Phelim:

period.

Phelim:

It's a great to have you on how you doing

Mick Coup:

doing very well.

Phelim:

I'll tell you what a lot of people are probably

Phelim:

thinking new year new

Phelim:

start, but what is the

Phelim:

problem that they're trying to have a new.

Phelim:

To, uh, in, in the beginning, because are we saying that people are not

Phelim:

operationally ready and are not fit?

Phelim:

Uh, what's the problem you think the industry needs to solve?

Mick Coup:

Well,

Mick Coup:

where would I start with that?

Mick Coup:

one?

Mick Coup:

we problems that industry.

Mick Coup:

I think we all know I would like to kind of use the word

Mick Coup:

fitness as a, as a clue for most of this, because you can look it up and

Mick Coup:

there's obviously a lot of reference to physical, um, cardiovascular capability

Mick Coup:

and strength and things like that.

Mick Coup:

But I think a

Mick Coup:

better one is to look at the word fitness.

Mick Coup:

One of the definitions is sensibility when something is

Mick Coup:

fit for X, for purpose, you know?

Mick Coup:

so I think that in the cloud protection Another clue that

Mick Coup:

would be the word protection.

Mick Coup:

And, uh,

Mick Coup:

if you're not physically able to protect somebody, should

Mick Coup:

you really be saying that you

Mick Coup:

are

Mick Coup:

in the close detection industry as a

Mick Coup:

protector, you're physically not able to protect them?

Mick Coup:

Very emotive subject, probably going to get pushed back on quite a lot by

Mick Coup:

I think, you know, there's a, there's a time, but honestly, in this and

Mick Coup:

in the middle of a physical, violent altercation, I think the fake it

Mick Coup:

till you make it approach is quite.

Phelim:

Okay.

Phelim:

Okay.

Phelim:

I like that.

Phelim:

And, and you know, what about you then?

Phelim:

Why, why do you have such a passion for this.

Mick Coup:

Um, we'll be personally, I mean, I've been in the industry, um,

Mick Coup:

quite a while, really,

Mick Coup:

um, various roles there to steal.

Mick Coup:

And also, I mean, I've made it, um, a sideline or maybe an untrue, a

Mick Coup:

primary role for quite a while to be in the in the training side of

Mick Coup:

things, specializing in the physical aspect, um, with fitness being a

Mick Coup:

byproduct put in the combative aspect

Mick Coup:

the use of force aspects across the whole spectrum of using force.

Mick Coup:

Um, so that's where I, that's where I'd kind of the So all my hats, so to speak

Mick Coup:

for quite a long time, um, and trained many, many people for many kinds of walks.

Phelim:

And, and what about the people out there who think

Phelim:

that they're fit, but perhaps are not as fit as they

Phelim:

should be?

Phelim:

Even, it doesn't matter

Phelim:

the

Phelim:

age range.

Phelim:

Um, I

Phelim:

know you you're in your fifties

Phelim:

now and you know, what would you like them to better

Phelim:

understand?

Phelim:

Cause, cause obviously they

Phelim:

think

Phelim:

they're fit, but what about the people that just

Phelim:

don't understand?

Mick Coup:

Well, I don't I don't, know, do these people this, I don't want to see.

Mick Coup:

So people know they're not fit because I think certainly in this, um,

Mick Coup:

in this

Mick Coup:

industry,

Mick Coup:

this is one of

Mick Coup:

the kind of

Mick Coup:

polarizing opinions that.

Mick Coup:

do need it, or doing a lot of people will argue for or against.

Mick Coup:

And I do believe there's a lot of

Mick Coup:

excuses now.

Mick Coup:

you know, I've heard all kinds of things from as long as

Mick Coup:

live fitter than my principal.

Mick Coup:

that's all that matters.

Mick Coup:

Um, I don't need to do all that training because in the middle of a

Mick Coup:

situation the adrenaline will kick it.

Mick Coup:

You hear all this kind of stuff.

Mick Coup:

The bottom line

Mick Coup:

is.

Mick Coup:

being physically

Mick Coup:

fit or being able to, um, participate.

Mick Coup:

Combatively it's always going to be a perishable

Mick Coup:

skill, you know, it always is.

Mick Coup:

And that's assuming that you have that skill to start with.

Mick Coup:

So I feel that

Mick Coup:

it's something that people should pay more than lip service to, um,

Mick Coup:

stop fooling themselves maybe, or just become honest and think.

Mick Coup:

I've got to know my limitations.

Mick Coup:

Like I said, in

Mick Coup:

the preamble there, you know, you got to work with the hand, you

Mick Coup:

get dealt, you know, and I don't complain that when someone points

Mick Coup:

out that I would be allowed to jockey or, or a very bad chimney sweep.

Mick Coup:

I don't

Mick Coup:

get bent out of shape on it.

Mick Coup:

Right.

Mick Coup:

so I think that if you are smallest statute, you're not physically,

Mick Coup:

um, uh, athletic or have the attributes, I think it's fine.

Mick Coup:

to Realize that.

Mick Coup:

Do as much as you can to work around?

Mick Coup:

it, but you can't fool yourself, and engage in some sort of wishful thinking,

Mick Coup:

you know, because when it comes down to being physical, there,

Mick Coup:

isn't a quality there that you won't experience anywhere else.

Mick Coup:

There's no equity

Mick Coup:

there's, there's an equal

Mick Coup:

opportunity, but there's not going to be equal outcome.

Mick Coup:

You know, you only have to look at any kind of combat sport.

Mick Coup:

Those white categories are not

Mick Coup:

there to protect the big guns.

Mick Coup:

So it is what it is.

Mick Coup:

Unfortunately, some things you can do,

Mick Coup:

some things you can't do, knowing your limitations

Mick Coup:

though, will expose your actual

Mick Coup:

capabilities, the realistic capability.

Mick Coup:

And there's obviously

Mick Coup:

always, or nearly, always a work around to it.

Mick Coup:

But sometimes our work around the balls, you know, thinking laterally

Mick Coup:

and not taking a problem head on.

Jon:

So I'm hearing, some are lots of

Jon:

talk about benchmarks are, make an understanding where you're right.

Jon:

And being able

Jon:

to,

Jon:

Look at yourself in the mirror

Jon:

and say, am I up to

Jon:

do in my job?

Jon:

But

Jon:

given that, you know, as you've just expressed, uh, there's a wide

Jon:

spectrum.

Jon:

Opinion that people probably

Jon:

hold as to whether

Jon:

they're fit and how they measure that you mentioned, you know,

Jon:

the protector that says, well, I'm fitter than my principal.

Jon:

And given that

Jon:

a lot of our principals aren't necessarily in good health, that's

Jon:

probably not the best

Jon:

metric.

Jon:

What would You say to those protections?

Jon:

Is a good benchmark and a good way for them to understand whether they're at

Jon:

the right level of fitness and have that kind of reality check with themselves.

Mick Coup:

You know, looking at the

Mick Coup:

actual roles that are to be in counseling.

Mick Coup:

I mean, there's a thing where obviously to get any answer, the first thing

Mick Coup:

you have to do is look at the current.

Mick Coup:

You know, you look at the problem before you try to work out the solution.

Mick Coup:

So one of the potential problems that could, could arise on this.

Mick Coup:

So obviously we, I can do the

Mick Coup:

pony, the, the there's the combative element, that is there going

Mick Coup:

to be a direct physical attack?

Mick Coup:

So that's something that

Mick Coup:

hopefully is in red when you cannot rule it out, you know, we could.

Jon:

Yeah.

Mick Coup:

any number of case studies and it has happened.

Mick Coup:

So if it has happened, obviously will happen again at some point.

Mick Coup:

So we can't just ignore that.

Mick Coup:

And we can't just push it to one side because we don't like the sound of

Mick Coup:

it

Mick Coup:

that requires addressing, you know, but then You go to The

Mick Coup:

things like just being fit, um,

Mick Coup:

And mobile and agile you know, to be able to get out of the car quickly, you

Mick Coup:

know, and to be able to move from a, to

Mick Coup:

B.

Mick Coup:

quickly, to be able to support a client who may have injured themselves or to be.

Mick Coup:

able to evacuate somebody that can be important.

Mick Coup:

So you look at some of the actual problems that kind of arise.

Mick Coup:

And then from there we got to work out, okay, these are

Mick Coup:

the questions where all the

Mick Coup:

answers.

Mick Coup:

So we need an element of strength, obviously.

Mick Coup:

I mean, there's an excellent quote by a very famous training called

Mick Coup:

mark Rippetoe whose, um, of starting strength, Spain, look it up.

Mick Coup:

And he said that, strong people, Uh, how does it kill?

Mick Coup:

And just more useful in general, and also quite a cool quote, but also, you know, I

Mick Coup:

agree with that as I've always said, uh, mobility, to be able to move as designed.

Mick Coup:

You know

Mick Coup:

If you count such your toes, you're disabled, you hope, I'm sorry.

Mick Coup:

if you can't get out of the car,

Mick Coup:

it means you go get into Italian.

Mick Coup:

you're kind of, you're going to be a liability Aren't you.

Mick Coup:

That's that

Mick Coup:

kind of thing.

Mick Coup:

The ability to be agile, can you change direction, quickly to respond to the

Mick Coup:

surroundings then there's the own.

Mick Coup:

The lines in the baseline would possibly be a cardiovascular

Mick Coup:

stamina.

Mick Coup:

You know what most people think of as being

Mick Coup:

fit?

Mick Coup:

Have you got that kind of heart and lung capacity where you can sustain physical

Mick Coup:

activity over a long period of time?

Mick Coup:

Now people might say, well, why would I need to go over

Mick Coup:

a 10 mile influences would be

Mick Coup:

answered.

Mick Coup:

Well, the people who can go with 10 mile rules tend to stay alert

Mick Coup:

and awake longer than the people who can't go for 10 mile

Mick Coup:

rooms.

Mick Coup:

And that's why military units police units use that as a benchmark

Mick Coup:

because they're not expected to go that far either, but they like to

Mick Coup:

use it as a benchmark, you know,

Mick Coup:

um, to be physically robust is important.

Mick Coup:

I think, I think you're going to, you know, on a, a hostile surveillance

Mick Coup:

kind of profiling attempt on You you?

Mick Coup:

will not guide to, uh, make a few notes about you and not disregard you.

Mick Coup:

Don't

Mick Coup:

do you, know, if you're not physically robust, then maybe you should stop

Mick Coup:

claiming to be providing physical There's other things you can do both, you know,

Mick Coup:

there's a lot of people I think they use that term quite liberally when, uh,

Mick Coup:

you know, I'm looking after this person, I'm protecting this person, It's like,

Mick Coup:

wow, you Really, because if I'm looking at you as a hostile and I approach

Mick Coup:

every job like that, what do I see?

Mick Coup:

I don't care what you think, because your opinion in the middle of any

Mick Coup:

kind of incident, the interaction with you is going to meet lots of things.

Mick Coup:

You know, your opinion of how.

Mick Coup:

Well, you can comply, for instance, a ticket to that kind of extreme

Mick Coup:

masters, less than new, the person's opinion of how well you can find

Mick Coup:

if You know what I mean with that?

Mick Coup:

Okay.

Mick Coup:

So it's not about what you

Mick Coup:

see looking out.

Mick Coup:

It's not will do the

Mick Coup:

person sees looking in sometimes.

Mick Coup:

So having that kind of physical presence as well.

Mick Coup:

Not that you have to

Mick Coup:

be seven feet tall and 300 pounds,

Mick Coup:

But when someone looks at You do they see somebody who is physically

Mick Coup:

capable?

Mick Coup:

You know, uh, not somebody that I could just pick up.

Mick Coup:

uh, we won't have to stop in the boot of the car, you know,

Mick Coup:

do

Mick Coup:

they see somebody who would be a problem that might be enough to

Mick Coup:

change the profile and the attempt on your particular principle?

Jon:

with many aspects of this work in

Jon:

being a protector, working in the security industry, it comes down to

Jon:

preparing for worst case scenarios, no

Jon:

matter how.

Jon:

Infrequently they may happen, but if there's a

Jon:

possibility that it may happen and you

Jon:

may be involved, then you need, you need to be able to react

Jon:

your, you know, every aspect of your training, your equipment,

Jon:

your preparedness, and obviously your physical fitness.

Jon:

And so, that very much comes down to as I heard, you

Jon:

mentioned earlier, being fit for

Jon:

purpose.

Jon:

So understanding what your purpose is and getting.

Jon:

To be able to meet those standards.

Jon:

So with that in mind, and I know I'm kind of

Jon:

opening Pandora's box here.

Jon:

Uh, but what types of training

Jon:

would You recommend for

Jon:

protectors?

Jon:

given

Jon:

the type of, job, the expectations and those worst case scenarios, where would

Jon:

you say your protectors should start?

Jon:

If they're reviewing their

Jon:

fitness and thinking.

Jon:

What

Jon:

type of program should I take or who should I

Jon:

follow?

Jon:

What type of training should I do?

Mick Coup:

Now that's obviously a huge question, Isn't it?

Mick Coup:

Rather than kind of

Mick Coup:

going

Mick Coup:

to the, the specifics of what this program is in that program,

Mick Coup:

you know, again, let's look at.

Mick Coup:

Anything you can

Mick Coup:

do is better than Anything We don't do A lot of you know, a lot of, words,

Mick Coup:

we don't want to dance, you know, so

Mick Coup:

for somebody who is thinking, okay, I need

Mick Coup:

to improve my physical condition here.

Mick Coup:

Well,

Mick Coup:

then do it a physical condition.

Mick Coup:

right now?

Mick Coup:

You may not have access to world-class facilities.

Mick Coup:

You might all access to will cross trainers, whatever.

Mick Coup:

again, any improvement is an improvement, isn't it?

Mick Coup:

So

Mick Coup:

it could fall down quite simply, you know, how many pushups can do

Mick Coup:

you know, how long can

Mick Coup:

you run for now?

Mick Coup:

how far was, how long can you sustain a running pace for?

Mick Coup:

Well, whatever you manage to do, work on improving that, you know, pick anything

Mick Coup:

I work on improving it, go to the

Mick Coup:

gym,

Mick Coup:

get on the

Mick Coup:

road, Did on the steam machine, do.

Mick Coup:

whatever you do, we'll just work on improving it.

Mick Coup:

That's, know, that's that's the best general question I can answer.

Mick Coup:

I mean, I can't give you a specific answer to a general question.

Mick Coup:

That's a big problem.

Mick Coup:

Isn't it?

Mick Coup:

But a general answer to a general question.

Mick Coup:

If you want to work on improving it, improving something well, improve it.

Mick Coup:

You know,

Mick Coup:

pick something.

Mick Coup:

I mean, as already said, we could break it down.

Mick Coup:

break it down into stamina.

Mick Coup:

Those are two big ones to do, but then we can work on the more nebulous kind

Mick Coup:

of concepts of mobility and agility.

Mick Coup:

Now sports is super for that.

Mick Coup:

You know you take up score, should tap into no tennis or anything

Mick Coup:

like that.

Mick Coup:

It's going to make you faster, basically more more useful

Mick Coup:

moving to be quite honest, it can get a little bit

Mick Coup:

robotic lifting weights.

Mick Coup:

I know, that quite well.

Mick Coup:

you know, that Put people off because it is so mind-numbingly boring.

Mick Coup:

And the only way You can make it interesting to be quite honest

Mick Coup:

is to make it less effective.

Mick Coup:

you know, you can try and override so You can show train effects,

Mick Coup:

anything you can do, whether

Mick Coup:

you take a

Mick Coup:

CrossFit or you just join the local pure gym, something is better than nothing

Mick Coup:

Check a sport, whatever get out on

Mick Coup:

the streets and do some running

Mick Coup:

Do pushups

Mick Coup:

in your kitchen.

Mick Coup:

And is it do something?

Jon:

Yeah, absolutely.

Jon:

I think one of the things that.

Jon:

It's easy to fall into the trap of, when, when you're training generally,

Jon:

but especially in protection, when you might have more limited opportunities,

Jon:

limited access to equipment and so on is that we default to one area of training

Jon:

and then the ego might come in as well.

Jon:

And we might get a little bit good at that area.

Jon:

and, so that's how we define ourselves and our physical capability.

Jon:

we all know the most common default is bench press, you know, we, we,

Jon:

every, everyone wants to be able to

Jon:

yeah, exactly.

Jon:

Right.

Jon:

You can never get on a bench on

Jon:

a Monday.

Jon:

And, uh, and so maybe a better question should

Jon:

be, uh, what are the,

Jon:

the obvious mistakes that you see people making

Jon:

in that

Jon:

routine?

Mick Coup:

you already touched upon it right there.

Mick Coup:

People try their favorite stuff.

Mick Coup:

Whereas really you should call some of your weaknesses sooner.

Mick Coup:

If you're already good at something leave it alone.

Mick Coup:

and try it on something, you know,

Mick Coup:

but you do that.

Mick Coup:

People tend not to like Because

Mick Coup:

we like to feel good about ourselves.

Mick Coup:

So if you're going to bench pressing, like you say, people do a lot of bench

Mick Coup:

press in, generally

Mick Coup:

speaking, if you're not good at squatting or you don't, you're

Mick Coup:

not going to go in deep on a squat.

Mick Coup:

For

Mick Coup:

instance, people tend to avoid doing that and they do things that they're like

Mick Coup:

the.

Mick Coup:

biggest biggest thing to do is address your weak spots.

Mick Coup:

Cause if you don't somebody else, probably will, Murphy's law will

Mick Coup:

take care about probably the

Mick Coup:

one thing that you have to do will be the thing that you're worst at.

Mick Coup:

You've got gotta be kind of an all rounder in order of regards to this.

Mick Coup:

I mean, there's a crossword in the fitness industry, the functional training and

Mick Coup:

it is supposed to work because people overuse it quite a

Mick Coup:

lot.

Mick Coup:

But I think functional in terms of how is the body, you know, supposed to be.

Mick Coup:

Um, I'll try and think about things like that, you know, I mean, to

Mick Coup:

train, I mean, I like things like, um, on operations, for instance, I

Mick Coup:

only want to spend about 20 minutes

Mick Coup:

train.

Mick Coup:

Cause I think that's that's doable within the scope of Most operations

Mick Coup:

Most operations to me it's not a time to get fitter is a time to maintain

Mick Coup:

is a time to

Mick Coup:

knock the real stop your joins with these sort of all the things like that.

Mick Coup:

Um, 20 minutes I think is usable.

Mick Coup:

is doable.

Mick Coup:

The last thing you want is to have severe soreness in your muscles to be add-ons

Mick Coup:

in your muscle tissue, become disabled.

Mick Coup:

Basically.

Mick Coup:

you don't want to rescind you, you know, in the middle of an

Mick Coup:

operation sometime is not The time to try and get a personal best deadlift.

Mick Coup:

And when you're going to pull you back You know them again,

Mick Coup:

make yourself not operational.

Mick Coup:

and also you've got to be thinking about your own realistic equipment needs.

Mick Coup:

If you only do Olympic lifting and you'll stick in the Hyatt hotel

Mick Coup:

somewhere, you're probably not going to find an Olympic bar and I'm like a.

Mick Coup:

Cajun that's a to do any kind of Olympic lifting or anything similar.

Mick Coup:

So you have to be realistic about what kind of equipment you need.

Mick Coup:

So you've got to kind of

Mick Coup:

go

Mick Coup:

well, I do anywhere I go low tech on on some

Mick Coup:

of this stuff.

Mick Coup:

if I need a

Mick Coup:

particular kind of equipment, I can go and see the habits somewhere.

Mick Coup:

So again, I will

Mick Coup:

default to a very low

Mick Coup:

tech, very simplistic way of training, the calisthenics, B

Mick Coup:

dumbbells, B barbells, whatever.

Mick Coup:

you know, things like for instance, as well.

Mick Coup:

If you'd like to do a lot of five miles as a, probably do not five miles you

Mick Coup:

tend to be at some 0.2, and a half miles

Mick Coup:

away.

Mick Coup:

You know, I don't all of a sudden, if you got the call the two and a half miles

Mick Coup:

away, if you get injured or you're running

Mick Coup:

team,

Mick Coup:

you know, you've got to have all

Mick Coup:

kinds of safety things in place.

Mick Coup:

And if somebody is injured there might be two and a half mile.

Mick Coup:

We've got to go get them.

Mick Coup:

So.

Mick Coup:

I actually quite like, I don't like, it to be honest, but I respect it.

Mick Coup:

I like the multi-stage test for that.

Mick Coup:

You're the big, the infamous beep test.

Mick Coup:

It's very easy to arrange a

Mick Coup:

logistics.

Mick Coup:

Everybody's in one spot.

Mick Coup:

So, so reduce get injured you right there.

Mick Coup:

If the radio goes or the phone knows, you've got to go the right.

Mick Coup:

day, you're not in the middle of whatever

Mick Coup:

place you've been.

Mick Coup:

And it's a series of 20 to me to

Mick Coup:

sprints that get faster and faster.

Mick Coup:

with a sharp turn the ball.

Mick Coup:

Now,

Mick Coup:

to me, That sounds a bit like a gunpoint.

Mick Coup:

So that's useful, you know, I get guys doing, not wearing full gear.

Mick Coup:

I get one of the cooler guys doing it and see what.

Mick Coup:

As they're running around, what radios and gums fall out.

Mick Coup:

You know, I take.

Mick Coup:

Tips from

Mick Coup:

say the U S a NFL combine.

Mick Coup:

So you look at things like the three cone drill, which is an excellent test of

Mick Coup:

agility.

Mick Coup:

for something for people to look up, you go to YouTube and type in three.

Mick Coup:

Colton drill is a super, very simple, very effective agility.

Mick Coup:

Test for speed and change of direction.

Mick Coup:

And like the beat test, it gives you actual recordable number,

Mick Coup:

so you can improve on something.

Mick Coup:

You know, it's not kind of arbitrary kind of I work for so long.

Mick Coup:

You actually hear the level.

Mick Coup:

I want to be able to get a time, you know, something to work on

Mick Coup:

the Goodwill fashions Tabatta drill four minutes of punishment.

Mick Coup:

Superb.

Mick Coup:

This line of work is 20

Mick Coup:

seconds or courage, basically doing eight times.

Mick Coup:

And if you do properly as professor to Bartow described his original

Mick Coup:

treaties, it is a nominally difficult.

Mick Coup:

properly.

Mick Coup:

That is four minutes.

Mick Coup:

And you could do a couple of hours a day

Mick Coup:

You could do one a day properly, and you've done a failure on this lookout.

Mick Coup:

People might disagree with me on that.

Mick Coup:

one, but I would

Mick Coup:

rather spend four

Mick Coup:

minutes.

Mick Coup:

doing a hard Suboxone than an hour and a half looking at myself in the mirror.

Mick Coup:

in the gym.

Phelim:

That's, that's a very, very, hands-on

Phelim:

very, very instructive, but I think

Phelim:

also very motivational to the people that think they're time constrained.

Phelim:

Um, another thing that I

Phelim:

think we might want to touch on

Phelim:

to motivate some of the community is the community that thinks

Phelim:

I am too old to be fit.

Phelim:

And by too old, that could be, any age.

Phelim:

It could be, uh, younger.

Phelim:

It could be.

Phelim:

But I wonder what's, what's your

Phelim:

message.

Phelim:

Uh, to, to, to the people that think, oh no,

Phelim:

I am past it

Phelim:

in, in some respects.

Mick Coup:

Completely agree with them.

Mick Coup:

I think I'm too old training.

Mick Coup:

To quite honest.

Mick Coup:

I mean, I still got a few years operational work left

Mick Coup:

in me, I do believe So.

Mick Coup:

I want to make the most of them.

Mick Coup:

so.

Mick Coup:

um, as long as you understand your limitations and your

Mick Coup:

sensible, then I know, I'm

Mick Coup:

not doing things now that I will do when

Mick Coup:

I was

Mick Coup:

doing see Simple as that, you know, or I, I have to be careful about injuring myself

Mick Coup:

because I am kind of banged up in various

Mick Coup:

capacities and I've just got to be careful that I don't make anything worse.

Mick Coup:

If I spend a lot of time in the

Mick Coup:

gym trying to

Mick Coup:

get my.

Mick Coup:

Back to zero rather than

Mick Coup:

in the minus numbers that I kind of operated it sometime.

Mick Coup:

So I spent a lot of time

Mick Coup:

fixing myself more than actually making myself a new, better life

Mick Coup:

until it seems that way sometimes.

Mick Coup:

But as long as you're sensible and you know your limitations, you know, what

Mick Coup:

you can and can't do well, there's going to be a work around that.

Mick Coup:

It shouldn't have to be all or nothing.

Mick Coup:

I think the problem with a lot of thinking

Mick Coup:

and the internet doesn't help.

Mick Coup:

everything is so polarized.

Mick Coup:

It's

Mick Coup:

either this or that And most

Mick Coup:

times it's going to be a combination, isn't it?

Mick Coup:

You know, is it is, you know, what's the best, this, all that.

Mick Coup:

And usually the answer is yes, because the kind

Mick Coup:

of the deal, both work, you know, um,

Mick Coup:

The thing about any routine, but any age or capacity capability attributes,

Mick Coup:

is it mostly maintaining?

Mick Coup:

Maybe is the same with these kind of crazy diets that people go

Mick Coup:

on.

Mick Coup:

They may be perfect diets.

Mick Coup:

It may be worked out by a scientist to do the absolute, you know,

Mick Coup:

optimal way of eating, but it is

Mick Coup:

not maintainable.

Mick Coup:

and you stopped doing it after.

Mick Coup:

the

Mick Coup:

week.

Mick Coup:

It's not going to be as efficient diet That may be less perfect.

Mick Coup:

The one that you can actually maintain

Mick Coup:

working out is exactly the same.

Mick Coup:

In my opinion, you set yourself on realistic expectations on all that stuff.

Mick Coup:

Then you going to whole fall with it.

Mick Coup:

It's going to work for a little while Then all of a

Mick Coup:

sudden it's going to fade away, you know, you're going to

Mick Coup:

resolve to do, maybe nothing.

Mick Coup:

I get a lot of people asking me well, they say I've worked it out,

Mick Coup:

that I can do four sessions a week.

Mick Coup:

So I'll tell them, you know, Makes up to, And they kind of look at me

Mick Coup:

like I'm crazy.

Mick Coup:

And he goes, no, no, no, I

Mick Coup:

can afford.

Mick Coup:

I see Have what's probably going to happen.

Mick Coup:

There is some going to crop up and you're going to miss.

Mick Coup:

one and you're going to feel bad about missing when you're going to get a

Mick Coup:

negative outcome in your brain and you're going to feel bad about it.

Mick Coup:

you can do

Mick Coup:

three still, but you shouldn't go forward in your mind and

Mick Coup:

tell yourself to do four and then something else might happen.

Mick Coup:

You might end up missing another one.

Mick Coup:

expected.

Mick Coup:

am a little bit lower on that.

Mick Coup:

A better expectations because life gets in the

Mick Coup:

way a lot of things.

Mick Coup:

As we find

Mick Coup:

out

Mick Coup:

aim at doing too, if you got a bit more time, do another one, you've now

Mick Coup:

created a positive outcome in your mind,

Mick Coup:

and

Mick Coup:

you'll often onto the more than you said you will do.

Mick Coup:

Okay.

Mick Coup:

That will increase the sustainability of.

Mick Coup:

that Rather than you sit and sell.

Mick Coup:

The goal is too hard to maintain and sort

Mick Coup:

of.

Jon:

I liked the emphasis on the positive psychology.

Jon:

Now I'm in, in

Jon:

addition to that mic.

Jon:

you know, taking

Jon:

into account things like recovery, nutrition, even wellbeing, you know,

Jon:

moving into that kind of mental health

Jon:

factor that's incorporated in the positive mindset.

Jon:

What, what changes have either you made personally, or

Jon:

would you recommend generally

Jon:

as protect a start

Jon:

to age things

Jon:

that they should be incorporating,

Mick Coup:

may, I mean, um, you can get into the whole overtrading kind

Mick Coup:

of aspects where you suppressing your central nervous system to the point where

Mick Coup:

essentially you give yourself depression.

Mick Coup:

you know, and I think anyone who's trying to last over the

Mick Coup:

years It's probably experienced some aspects of

Mick Coup:

that.

Mick Coup:

And you actually start going backwards in your training no matter how hard You try.

Mick Coup:

You know, for the I think the question is, and it's been raised in a few kinds

Mick Coup:

of, um, in a few working groups around the

Mick Coup:

world,

Mick Coup:

Is, can you really overtrain or are you just on the restroom?

Mick Coup:

That's the thing?

Mick Coup:

No, because proper high intensity interval

Mick Coup:

training, for instance, isn't what most people think it is.

Mick Coup:

You can't do that for 20 minutes, 30 minutes.

Mick Coup:

40 minutes, probably pure

Mick Coup:

proper high-end sensor genes for drones, three minutes of absolute bowls out.

Mick Coup:

I'm going to try and kill myself on this exercise bike or whatever.

Mick Coup:

That's real high

Mick Coup:

intensity

Mick Coup:

training, You know, but you can do that and You can work to that

Mick Coup:

point as long as you actually allow

Mick Coup:

yourself to rest afterwards, to make it worthwhile dude, in the first place.

Mick Coup:

Because the exercise you're doing anyway is just this.

Mick Coup:

It's just the thing that kicks it all It's the rest.

Mick Coup:

It's the nutrition that actually makes the difference.

Mick Coup:

You know, you're just creating a need for the body to change

Mick Coup:

somehow.

Mick Coup:

fits a stronger, more flexible, whatever.

Mick Coup:

And you have to give it a chance also you have to give it the

Mick Coup:

raw materials to achieve that.

Mick Coup:

You know, you don't build a house without brick, so

Mick Coup:

nutrition is extremely important.

Mick Coup:

It's also something that I would never claim to be any

Mick Coup:

kind of expert on whatsoever.

Mick Coup:

I definitely refer you to somebody reads a lot better than I did.

Mick Coup:

Okay.

Mick Coup:

So, you know, eats a lot better and drinks a lot less, movie.

Mick Coup:

So that's not my, my, my game.

Mick Coup:

I mean, on nutrition.

Mick Coup:

One thing I did do, um, a while back was our start experiments with

Mick Coup:

a bit of intermittent fasting now.

Mick Coup:

Absolutely nothing to do, with.

Mick Coup:

nothing to do with my insurance levels and things like that.

Mick Coup:

And all the stuff that we experts will tell you it's four.

Mick Coup:

I did it pure personally, purely as a discipline

Mick Coup:

type of thing.

Mick Coup:

Um, and I did notice as well that,

Mick Coup:

I mean,

Mick Coup:

if I suggested that to myself, 10 years, ago, I would probably attack myself.

Mick Coup:

on just, just on principle, you know, not to eat a big breakfast in

Mick Coup:

the morning and not to eat before I go training or something like that.

Mick Coup:

But over the years, I've kind of, you know, I'll

Mick Coup:

take an input from a lot of people, a lot of specialist teams, for instance,

Mick Coup:

in the, in the, in the states that were experimented with it as well, And

Mick Coup:

actually found it to be very beneficial from a mental point of view that I

Mick Coup:

don't start panicking when I start

Mick Coup:

feeling a little bit hungry, because I don't know about

Mick Coup:

you, but I've worked on jobs.

Mick Coup:

And I know when someone's have to skip a meal,

Mick Coup:

as you have to just got to sometimes

Mick Coup:

1, 2, 3 meals, you go shopping with somebody that just

Mick Coup:

basically wants to stay on the.

Mick Coup:

All day London and you don't get a chance to eat.

Mick Coup:

And they weigh, you know, 50 kilos of Norway and a hundred hundred and 22 hours

Mick Coup:

and you need more fuel than that.

Mick Coup:

But after a while you see

Mick Coup:

people that miss a few meals kind of

Mick Coup:

go to pieces mentally.

Mick Coup:

I know, for a fact, they're only thinking about the next meal, you know, On

Mick Coup:

surveillance type you know, you know, when people start losing awareness, when

Mick Coup:

they start talking about food, because we

Mick Coup:

missed a few malls, that kind of thing.

Mick Coup:

So I did the intermittent fasting purely as a discipline, the wherever

Mick Coup:

I missed a meal or missed two meals or three meals on a day,

Mick Coup:

that I can still function.

Mick Coup:

I can still go to the jobs, to the to the gym.

Mick Coup:

I can still take my dogs for walks, things

Mick Coup:

like that.

Mick Coup:

And I feel hungry.

Mick Coup:

for so long.

Mick Coup:

That's

Mick Coup:

it.

Mick Coup:

So

Jon:

I love that you brought that up, make it by, uh, experimented with intimate and

Jon:

fasting myself a while back, having been Of

Jon:

Of the absolute conviction that this is not something

Jon:

I can do.

Jon:

This is not something for somebody like me.

Jon:

I need protein.

Jon:

I

Jon:

need to get those meals in regularly.

Jon:

Yeah, of course.

Jon:

But the, the

Jon:

idea that I, I,

Mick Coup:

Positive state every two hours

Mick Coup:

each itself,

Jon:

the idea that I could go so long without food was, was ridiculous.

Jon:

And I, and at first I

Jon:

laughed it off.

Jon:

And I

Jon:

think I

Jon:

made the first day to 10:00 AM and I was flat out.

Jon:

I was like, no way, you know, but, but slowly, slowly increasing that day on

Jon:

day and what I

Jon:

found, you hit the

Jon:

nail on the head.

Jon:

It was nothing

Jon:

to do with fitness, but I started to find that, not having that reliance on

Jon:

eating at a certain time, but also that.

Jon:

Concentration levels increased because I wasn't

Jon:

being distracted by

Jon:

thinking when's the

Jon:

next meal?

Jon:

Where's it coming from?

Jon:

And, and I I'm somebody

Jon:

who can get really bad.

Jon:

When I released, that was the old me when I didn't eat.

Jon:

And I didn't like who that person was.

Jon:

So, so for me, you know, the

Jon:

intimate and Fasten, I would recommend it to anyone, to, to experiment

Jon:

with and see how it works for them.

Jon:

You know, try it because the benefits that you get from it might not be what you'd

Jon:

anticipated, but could be potentially really, beneficial in the life of a.

Mick Coup:

Definitely.

Mick Coup:

I just think the the lifestyle, it

Mick Coup:

suits the lifestyle perfectly,

Mick Coup:

any kind of protection kind of surveillance, but that kind of thing.

Mick Coup:

I mean, anybody who's been in the military in the field, for instance?

Mick Coup:

No, not in the regular schedule.

Mick Coup:

Bottom line.

Mick Coup:

that's just the way it works.

Mick Coup:

out.

Mick Coup:

And

Mick Coup:

everybody's is fine.

Mick Coup:

That's the thing you just find as I think people get a bit worried

Mick Coup:

when they start to feel a little.

Mick Coup:

what, what would the technical word, be funny?

Mick Coup:

You know, it's the same.

Mick Coup:

Why, well,

Mick Coup:

why, why did people back up in the gym

Mick Coup:

sometime just to stop feeling a bit strange, But that's where the magic is.

Mick Coup:

Sometimes that's when.

Mick Coup:

Then you've gone past that kind of normality and you kind of

Mick Coup:

experiencing something now.

Mick Coup:

where things are going to

Mick Coup:

change.

Mick Coup:

So people back off

Mick Coup:

in the gym just to start to get into that

Mick Coup:

kind of realm, not zone.

Mick Coup:

And I think as well when people start being a bit hungry.

Mick Coup:

And one of the reasons why I kind of embraced it a little

Mick Coup:

bit is because when you, when you're realistic about you say, well,

Mick Coup:

probably most of the world has no

Mick Coup:

choice, but

Mick Coup:

to get up before.

Mick Coup:

To go work in the fields or a factory or something, and then they might nibble on a

Mick Coup:

few things during the day, but they only have one massive meal when they

Mick Coup:

get home for the whole family in the middle of the, the dwelling or whatever.

Mick Coup:

It's quite a common thing.

Mick Coup:

in many, many cultures around the world, and they do just fine.

Mick Coup:

They do

Mick Coup:

hard physical labor all day, that would make us cry and they do just fine.

Mick Coup:

So why are we complaining?

Mick Coup:

Because we skipped.

Mick Coup:

And we feel a little bit lightheaded cause your blood sugar is like, are you sure?

Mick Coup:

Come

Mick Coup:

on.

Mick Coup:

I think a lot of it is in the mind.

Mick Coup:

a lot of that is in the mind for sure.

Mick Coup:

that's why I want you to play around with it.

Mick Coup:

And I

Mick Coup:

feel a hundred

Mick Coup:

percent.

Mick Coup:

it is in the mind a little bit, you know,

Phelim:

well, I don't know if I

Phelim:

liked that idea, but I

Phelim:

like this.

Mick Coup:

I don't like it.

Mick Coup:

I want

Mick Coup:

to be able

Phelim:

I like the idea that it's a string to one SPO, and I think it's

Phelim:

really, really important because as you say, you're 50 kilos principal and you're

Phelim:

in a hundred, 120 kilos.

Phelim:

Someone is going to be more hungry than the other person.

Mick Coup:

Yeah.

Mick Coup:

I think security principles on a

Mick Coup:

diet, by the way, there's one apple a day, Cause I want to fit into

Mick Coup:

a size six dress, you know, so, you know, but to keep up.

Mick Coup:

with up all the time.

Phelim:

Absolutely.

Phelim:

Well, this is really

Phelim:

good.

Phelim:

And I really appreciate this topic as one for

Phelim:

the, you know, January new year season, because there's an awful lot of talk of,

Phelim:

oh, this is the year for fitness.

Phelim:

Uh, but

Phelim:

well, how, and now

Phelim:

what, and,

Phelim:

you know, actual, tangible tips and

Phelim:

uh, and advice.

Phelim:

This is

Phelim:

where

Phelim:

it's at.

Mick Coup:

If you're in a physical protective role, You have to be

Mick Coup:

physically robust, enough to even think about protecting a person.

Mick Coup:

Can you protect yourself first?

Mick Coup:

and if you can't even be honest about that as well.

Mick Coup:

That if you calm, then there's a workaround.

Mick Coup:

You know

Mick Coup:

I know that I can't survive being hit by a car.

Mick Coup:

So I take a lot of care when I crossed the road.

Mick Coup:

Knowing your limitations reveals your actual capabilities, far more

Mick Coup:

than wishful thinking about.

Phelim:

Fantastic sentiment and very stark, uh, reminder

Phelim:

of people's limitations.

Phelim:

I think, I think that's a great place to end it on.

Phelim:

Um, fantastic.

Phelim:

I've really enjoyed

Phelim:

chatting to, um, from John and myself.

Phelim:

Thank you

Phelim:

Mick, for being such a

Phelim:

fantastic guest at the circuit magazine podcast, it's been

Phelim:

a pleasure having you on.

Mick Coup:

Oh, My pleasure completely.

Mick Coup:

Thank you.

Phelim:

Well, I feel

Phelim:

motive.

Phelim:

A fantastic

Phelim:

positive session to start the new year.

Phelim:

I especially liked for example, a mix approach to fitness realism.

Phelim:

Instead of telling

Phelim:

yourself, you can do four

Phelim:

sessions a week, why not do two And condense more into the two, but then

Phelim:

if you have time, you've got more, uh, possibilities rather than berating

Phelim:

yourself for missing one of the four.

Phelim:

Um, what what did, what did you think of today's session,

Phelim:

John?

Jon:

Yeah, I really like mix no nonsense, tough love approach to this subject.

Jon:

You know, it's very much your

Jon:

accountant.

Jon:

You know, holding yourself up, uh, looking at

Jon:

yourself in the mirror and saying, can I do the job I might fit for purpose

Jon:

and understanding what that means to your particular role and not just,

Jon:

you know, focusing on your strengths.

Jon:

It's also looking at your weaknesses.

Jon:

And I think that's something,

Jon:

uh, at the start of a new

Jon:

year, it's kind of rolled into the whole new year's resolution.

Jon:

This.

Jon:

The one time in the year when everybody is asking those questions of themselves.

Jon:

And I think as it pertains to fitness, that's a really good approach.

Phelim:

And that no nonsense approach.

Phelim:

I

Phelim:

mean, Mick also at the very beginning addressed, uh, perhaps people who

Phelim:

are, uh, you know, visible, but until.

Phelim:

Right.

Phelim:

And, and, and also people who focus too much on exercises, they

Phelim:

enjoy, uh, we've all seen people on Instagram wearing a suit,

Phelim:

but their biceps are about to pop out.

Phelim:

Uh, no, no, no harm in that, but you need to be

Phelim:

holistic.

Phelim:

You need to,

Phelim:

you need to, you know, focus on areas you don't enjoy, which I thought

Phelim:

was a real, uh, realistic message.

Phelim:

What about our community?

Phelim:

Because we have a broad church, we've got those who are

Phelim:

new and those who are experienced.

Phelim:

I think he brings a good message for those who are

Phelim:

experienced and over 50, uh, as, as, as well, John, what'd you think.

Jon:

Yeah, well, I mean over 50 over, you know, anything, if you're.

Jon:

It's partly mindset and it's partly physical, isn't it?

Jon:

But there was some

Jon:

really good advice that for the changes you can make both in uh, training

Jon:

routines and mentality and approach as

Jon:

you start to age, because you know,

Jon:

it, it is a fact of life and the protection industry is quite forgiving.

Jon:

And we, we

Jon:

have a lot of protectors in

Jon:

that older age bracket.

Jon:

And, Rather than being ambushed by age, it's good to have your

Jon:

eyes wide open and to say, you know what, I'm going to take this on.

Jon:

I'm not going to let age dictate and determined, but at the same

Jon:

time, I'm not going to find myself in a broken mess on the floor

Jon:

because I didn't listen to my body.

Jon:

And I wasn't looking at the signs.

Jon:

So you

Jon:

asked some really great advice now for our seasoned.

Phelim:

Absolutely.

Phelim:

And I feel it's great for everyone in the industry, not just those dedicating

Phelim:

themselves to CP or even EAP, it could apply to the whole corporate

Phelim:

security spectrum, which I think is a positive note to start the year on.

Phelim:

Um, so this year we've got a lot coming up.

Phelim:

I am, uh, looking forward very much to the 27th of January, the seventh annual

Phelim:

executive security close protection technology forum in London in person.

Phelim:

That's one thing on my radar.

Phelim:

Um, what else have we got coming up, uh, for the magazine or perhaps,

Phelim:

uh, for this podcast itself.

Jon:

It all starts all over again from here.

Jon:

It's, uh, it's crazy.

Jon:

Right.

Jon:

I was just doing a lot of reflection on 2021, which was a big year for us.

Jon:

This is the first episode of season two, you know, so we're back and we've got

Jon:

lots of great things planned, lots of exciting things to come up, but, I think

Jon:

it's worth taking a moment to just have a quick reflection on 2021 and look at all

Jon:

of the things that we did in our time.

Jon:

And we began the podcast in 2021.

Jon:

Racked up 50 episodes, which I think was a huge achievement.

Jon:

Um, that that's one of the highlights of 2021 for myself.

Jon:

In addition to, you know, the events, the events have been fantastic.

Jon:

And as you just mentioned, you know, we're already looking ahead to get an,

Jon:

uh, the year off to a great start with an in-person event that I recommend,

Jon:

, everyone who can travel and it's safe to do so, get yourself along.

Jon:

It'll be great to see all the community there on what reminds us of the day.

Phelim:

That's the 27th

Jon:

On the 27th and that's in London at the grand Connaught rooms.

Jon:

Is that right?

Phelim:

That's correct.

Phelim:

We're back at the ground corner.

Phelim:

Um, we got, we got some great features.

Phelim:

Uh, aren't a group is very kindly, uh, sponsoring the drinks, um,

Phelim:

which is something that everyone is always keen to know about.

Phelim:

Well, I'm looking forward to it.

Phelim:

I'm feeling inspired.

Phelim:

I think I am going to get myself down the gym or the equivalent, uh, and

Phelim:

I'm really grateful for MC uh, for leading us in this new years segment.

Phelim:

So from John and myself and the whole circuit magazine.

Phelim:

This has been another fantastic edition of the second magazine podcast.

Phelim:

Looking forward to seeing you again very soon.