ZEF ZAKAVELI | Workout Schedule, Mindset & Injuries | Interview | The Athlete Insider Podcast #41
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don't get caught up in the flashy of today because those things fade don't go for the fast money go for the longevity slow grind work no matter how long even if you don't see progress that night next day you'll see the progress if you continue and you stay focused so never give up man you gorillas welcome to the athlete insider podcast by gornation my name is phil and today's guest is a special guest somebody that i was looking forward to interview from the beginning on of this podcast interview somebody that you requested since the beginning an endurance legend the calisthenics legend somebody who inspires athletes out there in the whole world i'm really happy to make this possible and that you take the time zef zacchaevelli yes i'm zacabelli you know i can't say anything more great yeah i'm really happy to make this possible uh really happy that you make this possible with your time and we directly can kick off with the question for the people who don't know you or uh who would like to know how you present yourself who is how zeph zachary how do you present yourself um i'm sacrificing the student and the teacher at the same time i've been doing calisthenics for for many years many decades you know and i'm still learning as as we speak right now so that's it i just try to try to travel the world and make friends and um teach people to help motivate and inspire people it's a simple dude right there great sounds really great and yeah before we get into the story how you found your sport etc let's kick off with the hard facts that people are always interested in how tall are you 510 510 do you know the centimeters number it's always you know it's americans man 5 10 in centimeters it's uh 178 so exactly like me 178 centimeters for the for the european people um how old are you i'm 43 years old 43 wow uh that's uh that's also really interesting didn't uh yeah i like of course i know it but uh if if i see you like this i don't expect it so that's also a really really cool thing and the last question how heavy are you i i fluctuate from 147 pounds to 157 157 being the heaviest highway currently right now i i i'm probably 150 149 right now okay that's around 70. 67 kg again for the the european this nurse great so yeah let's uh let's get back a few years i guess how did you get in touch with the sport how did i get in touch with the sport um well it became a sport while i was um trying it out um i can't say it didn't exist as a sport you know and i i still don't really think it's a sport right now officially so um i've been doing calisthenics since uh i was a child since um my brother used to punish me by doing push-ups so you know throughout the years it's been off and on as a teenager i got introduced to weights and started working out to to gain size i always wanted to gain skies because i was always the smallest guy so um i would say like fast forward to 1996 and it just became strictly calisthenics because even though we would do weight training all our weight training would consist of the the routines that we do now in calisthenics so our breaks would be calisthenics and then to the weights and back back and forth vice versa just like that so i say 1996 we left the weights alone because of all the injuries and we started to be more competitive with the calisthenics more than the weights so we just we just stuck to the the calisthenics from there so i would say from 96 97. wow wow uh like most of the listeners i guess will be born after this because we have like a few like a lot of young listeners um you said that you had like a lot of injuries with weights um can you explain that more um uh we used to bench a lot because doing the bank press that's like the the the standard right there to show that you're stronger now how much you could bench press so um i learned my i learned my breathing technique from that also i used to get a lot of headaches because i would hold my breath when we when we um bench press and the way how we would start our workouts we would do the max so we take all the weights that we have in the gym i mean in the basement stack it on the the barbell and try to lift the max and try to max out and try to progress every day so i would notice i would get a headache every day and i would that would be from beholder of my breath so besides the headache the headaches i used to get um i was always again i was always the smallest guy so i would be trying to push more than i should and that would lead to chest injury shoulder sometimes on my bicep and it started to get frustrating because anytime i would make progress i would get injured and it would set me back like two steps so okay that's that that was really that was really it for me as far as like the injuries nothing serious as far as me having to go get surgery or anything like that okay fortunately fortunately true um yeah how did your first training think calisthenics go like uh you said uh push-ups was one of the the basic exercise was it always push-ups dips muscle-ups uh pull-ups or it was always push-ups push-ups was always like the blueprint because it was no excuse yeah you know no matter where you were you were able to do push-ups and that's how we would compete you know i have a lot of friends that have been away they they'll come home or they'll come to the block where i used to hang out and chill and that would be a challenge you know as as men who you like to challenge each other and push-ups was one of those things so who could do more who could stop who could break first so push-ups was always the number one and that's what really got me strong okay when i hear that uh how you talk uh it really seems that like as you uh as you said maybe already a little uh that calisthenics wasn't isn't like a sport for you or only like your workout or something but it really it's like part of your life like it was your lifestyle maybe uh also compare it uh to skating like skaters always uh like it's their their how they spend their times to hang hang around with friends uh skate a little and like for calisthenics athletes i see a lot that they like like just the group that dynamic of the group is to work out together to hang out together and to do some challenges is it like this that that's that's how it was for us when we started as far as like the pioneers of it i would say that's how it started for us it wasn't in the sport it wasn't a it wasn't that many competitions it wasn't any competitions at the time when i started so that's what made it hard for me when competitions start uh happening for me to enter a competition to be judged by people who just started you understand like i felt like how can you judge me how can you tell me i'm doing it wrong when you just learning yourself and you don't know what wrong all right is so that's why i'm saying when you first asked the question of what introduced me to the sport it was no sport like like you just said it was a culture calisthenics is the coach and it still is to me to this day get it um yeah but i still liked your attitude that you're the teacher and the uh the student at the same time so uh like uh still like uh learning and uh like open to to feedback that's how it sounds for me but still i can imagine that the situation like being judged by somebody who is like doing the sport for one or two years and you're doing it for i don't know five years ten years even longer uh that's a funny situation or a weird situation that you have to put your ego beside i guess or yeah yeah yeah yeah it is funny because those those competitions that started at that time the first besides it being um basic reps where you count the the reps the when the freestyle competitions came i would say the the form again that's based on opinion you know a move that i might do will take a lot of strength compared to a momentum move that someone else would do but will look more flashier he will get a higher score you understand so those those variables right there turned me off from competing in a freestyle competition and as far as uh basic competition you know full full rom and the biases of the competition and the judges lead to conflict also and that take me away from from those type of things also yeah i cannot stand um we received a lot of questions about the barbarians uh and uh like your your team your project etc uh do you want to uh take us uh in the in the story of the barbarians um as far as barbarians as far as the name barbarians and i i said this story you know a million times barbarians is not the act of being barbaric is more of being from a place where there's nothing but bars you know to work out you know like if there was a planet called bar i would be from that planet so i'm a barbarian you understand so that's that's as far as the how the name came about um we always i always had a group of friends that would work out and do calisthenics but we never really formed a group or came up with a name or say we could be a team or we was already a family but a team until we seen that you know i i give credit to the bartenders for that it was another um new york group that they came up with a team and they made it cool to have like a good team a workout team so that's when we decided or i decided barbarians that's going to be our name you know for what we do right here you know as time progressed um you know i didn't want people to just join the the group just because they were they had a back and arms and pull-ups just to wear my shirt and just to have the brand and walk around it wasn't a gang you understand i cared more about quality so you had to prove yourself that she was worthy of representing barbarians so i came up with the requirements where you had to do a certain amount of reps in a certain amount of time at a in a certain form with quality that was like the first requirement at that time physical requirement at that time which i learned that the physical part is very you know that that's second priority right there the main priority is the character and the loyalty was number one so no matter if you were strong enough to do the requirements that in me you was a barbarian because you didn't fit that that mold that character of what it means to be a barbarian and we are family in a sense so throughout the years i learned i learned that from people who joined and people who you know fell out that they it wasn't a good mess they had different motives of joining barbarians and you know i learned so the requirements got tougher and tougher every year as it is today okay and the the requirements today for the people uh who are asking themselves oh can i could i do it i can hear uh tell the requirements of today the physical requirements the bbrs the bbrs is five muscle ups 50 dips 30 pull-ups 60 push-ups five muscle-ups within five minutes and you can't break any number and the home has to be near perfect okay so you can make a break do a break after the muscle ups for example uh before the pusher the dip sorry but you can't interrupt your dips too and split them into two sets exactly yes yes nice um yeah uh a question that just popped into my mind when was the first time that you uh heard the the the name calisthenics the word i can't i can't even tell you that but is it like is it 12 years ago or 20 or i don't know like approximately yeah that's that's over 30 years ago 30 well yeah over 30 years ago well i could i could think of that because like um i don't know it feels so weird this interview because like when i have somebody who is like doing calisthenics for 10 years he's like an og he's like somebody who is doing the sport for a long long time and you're the one like uh that is in the sport for such a long time that it feels so weird to to just uh like yeah to i don't know because like you're doing the sport for such a long time and so you're like um i don't know how to you know you see my confusion it's it's just it's yeah so um let's talk about the the evolution and the development of calisthenics um how do you see the the beginnings of the sport how do you see the sport today the the development from your eyes oh it it's it's it's going good um at a point it was it was stagnant for a while but um i i like that um it's more broad now and it's it's it's not a how could i say it at a point there was the freestylers and the people that did the reps and sets and they would you know have a conflict now i see like it it coexists now and it's accepted you know you could be good at freestyling elements and you can be good at reps and and whatever you you want to do um i see the growth i see the that youtube uh the youtube um changed a lot also it it become now like a profession now you know if people could actually make money off of calisthenics now and i think that's a that's a good thing but um i also feel it's kind of bad in the sense that people don't give recognition to how it started or or shine light on the culture aspect of it and not so much keeping the spotlight on them and just trying to propel themselves um competition competition wise um i see that it's getting better too because there's more people doing it um through the course of time i feel it would get better and uh a stricter judging system would be implemented something like the olympics where it did have a guideline for for the freestylers that is just not straight based on opinion is based on skill and skill level of the move that they did um as far as reps concerned it should be it should be some standard of what a decent rep is and what is not but um we'll get down we'll get there i like how it's going though not so many words it's fine okay cool um how does your workout schedule look like today because you're you're like your father right uh so you're also uh limited in time uh so how does your workout schedule look like today for a week um for the for the for the co since the cove it um and since it's it's winter i i haven't been working out as much i just been doing my zoom training and my patreon and just designing programs and making my videos when i can it's the training right now is kind of it's kind of down right now because of the schedule with the kids and i don't have that much access anymore i don't want to really go to the gym anymore my my home setup there's so much i could do i i really love being outdoors so i'm just um waiting to the spring and then plus i told you about the surgery that i have so i really want to get past that so i could heal and come back fresh for spring okay so that's that's my typical day um i still i still manage every night um i still have to do a clip i i still have to do a 40 80 push-ups just to maintain and just to check to me to to know that i'm not falling off you know my one of my goals for the winter was to be able to do 50 pull-ups indoors and i was able to do that last week so congratulations i still got it i'm not that old yet what does 40 80 mean 40 80 40 pull-ups 80 push-ups okay right after each other wow well respect for that um so like um people are i know that people will ask now yeah but your normal workout schedule for a week like can you uh also uh like um tell how you train like normally how does one week how is your split you know like stuff like that okay um i say like a summer summer summer week or summer time um it changes i i don't like to keep a certain uh schedule because it gets boring it starts to turn to work working out to me should be fun you know so it changes every day i i can just tell you the only thing that stays the same is the time that i work out so i would start at six o'clock go to the park depending on who came to work out that day i would design the routine that we're going to do that day if it's about me by myself which usually it's not because i really don't like to work out by myself anymore because i don't i don't push myself as much when i'm by myself i would have to put on a camera so it it would start with um a warm-up of uh on the minute on the minute is a 25 push-ups on the minute every minute based on how good i'm in shape it will either be 20 minutes or 40 minutes i don't go ask the 60 anymore do 60 anymore because i start getting bored quick now so 40 40 minutes warm up push-ups 25 on the minute then i'll go to the pose you know again it varies on who's around what routine i'm gonna do and i'll go back to the push-ups and i'll go back and forth depending on how much time and in the mood okay so and that's that's how it will go pretty much every day wow but like i say like a four hour workout four hour workout okay but the exercise that you do um like you also do muscle ups or is it just uh i don't know to show off like not to show off but uh like uh you also do like dips or muscle ups right the muscle ups again the muscle ups uh it depends on what the routine calls for i don't do mull up routines anymore because of the the risk the injury risk excuse me um the the dips where i work out and wingate i don't like that dip bar so i would i would substitute and do straight bar dips and that would consist of a muscle up um you know through three years of working on an experience you know what to do and what to stay away from what's necessary and what's unnecessary the muscle ups you know that's going to be like in my dna to do a muscle up so i i could go a whole year without doing a muscle up and you asked me to do a muscle up and i'll i'll show you a real muscle up you know same thing with a one-arm pull-up i i could go a whole year without doing a one-on-one pull up a lever whatever you asked me to show you i i can do it just based on my training okay um but like uh also the second like i think the most asked question was about your front lever because uh that's uh that's quite impressive even uh me when i see it i think oh that's that looks solid um so uh like how how do you maintain yours is it just uh by doing pull-ups or how why is it so strong it's it's um it's basically off the training like i said the the routines are never the same every every session so some routines will have a lot of core work mixed into the routine mixed in with the pull-ups and that that would often strengthen me i i don't train for the lever i don't train for the planche um but based on the routines that i do and those push-ups the the holes the playing king on the holes all of those things help and transition to those elements you know i may not be able to hold to leave it for 30 seconds but if i if i wanted to if i wanted to on that best believe i can do that same thing with the plants don't the only element that i i never um mastered or didn't get the hang of is um the handstand and it's because i'm so scared of being upside down i feel so awkward i feel like i'm gonna break my neck and every year i tell myself i'm gonna i'm gonna get it and at one time that i was getting close to getting it i got injured from doing weighted dips and i i stopped but i'm gonna get it trust me guys i'm gonna get the handstand and i'll make you guys happy okay so is it a requested thing or what do you say i'll make you guys happy yeah it's a requested thing because it's one of those things we never seen zeff do you know a lot of people know me now for the reps and sets they don't they don't um a lot of people don't go back you know that's why i'm surprised that you complimented me on my lever i i often never hear that you know because like i don't know if people just choose to see the now what i've been doing yesterday and you know i i could understand that but i i came on youtube from doing you know different moves it wasn't straight sets repston sets when i started youtube from my first video the first video i did um that i uploaded it was 2004 and i uploaded it in 2007 or i think and i did i did a little routine and then i went into the lever and that was the first time my friend seen that and that was actually the first time i did it and my friend he didn't know what it was he he you could hear him on the video if you guys get some time or yeah yeah i care go back to the first video and you'll hear him like what's that i i thought he was doing something new and you see me go in and start the lever and i stayed straight i didn't i didn't get perfectly horizontal but my body was straight in a line and i was going there and my my grip was wide also so that's again that's just from my training that i developed those those strengths to do those different moves okay so it really transfers from the reps that you do from the push-ups and pull-ups to the static moves exactly that's what's tell you don't take those things granted you can you can perfect your plants your liver all of those things and i notice the guys that's really good at it you you see they their setups are in their bedrooms meaning they they practice that day and night by themselves day and night by themselves but they don't you're missing the the other beauties of um calisthenics you know to go outside to meet people to make friends to to to work you know you you gotta you can't just focus on one thing because you're only gonna be strong at that one thing what happens when you get challenged to do something else what happens when you get older what happens when you get my age wow you know you're gonna have you you'll have you'll have a good leaver you'll have a good plant there's gonna be another person that's gonna have a better one hold it longer i see guys planche on a finger you know that's crazy i see guys balance on bottles and levers like i mean on a planche like you know but i i have i have yet to see a 43 year girl doing those things so what happens to these guys when you get to that age yeah you know what happened to the the friends that you you made when you get that age what happens to the people you teach if you if you told anyone because you know you've been practicing that move in your bedroom all this time you didn't get to go teach anyone you know i i don't want to go up for rent but yeah okay um yeah um what do you think is the the the reason why you are like on such a high level is it consistency is it your good genetics is it the food that you take is it your mindset what or is it a combination of everything uh what's the reason you just answered it he just answered it and and those steps right there okay exactly exactly what you said you just took the words out of my mouth consistency um genetics i i would say my genetics but i i'm not blessed i'm not if i stop working out i'll be skin and bones so i can't really say good genetics i wish um the way how i eat the older i get i eat better and better like i try to eat better and better than all i get because i learned how important that was you know i'm not young where i could eat junk food and get up and go do 20 muscle ups again you know i have to watch what i eat i avoid the sugar i avoid salt you know i um the fried food i i have to reward myself so if i work out have a good workout week i could eat some fried chicken and stuff like that um i have to be focused i have to um be driven the people that i teach the people that i inspire i want them to be stronger than me so i have to keep excelling because when i when i stop you know chances are they they may stop too or they may feel like that's that's where it's at i want them to get stronger so when they surpass me and i catch up to them i keep pushing them so that's that's the focus that i have that you know every every day i get up i feel oh i touch that ball like i touch the ball every day i from the age of i would say 38. every time i touch the ball every time the season starts i feel like okay is this your last year is that for what was last year last year you know and i push myself and then sometimes i i impress myself sometimes and i'm reminded like okay zeff you got another year you got another year to do it you know and that's that's that's how it's been so yeah you have to have focus i set goals for myself every season said i said it every every day honestly i set goals and i try to get them accomplished if not the next day by the end of the week do you have an idea how long this will like go on like i don't want to bring you in any any crisis or something or something or it shouldn't sound provocative or something but do you think like you will um do this you will be able to do this for 15 years 20 years or like how do you feel about the future are you scared or are you motivated to like push further or what's what's the feeling oh i i feel like until until my deathbed um you know crap forbid if i i get sick or anything that would be the only way to stop me but i if not that i i see me being old and gray and still trying to keep up with the younger generation i'm i'm not scared about what the future holds you know i i deal with today right now you know and i don't i don't try to worry about things that i can't control right now i can control you know what i do as far as physically and you know help inspire people i feel like um i i i'm i prove my methods work i'm living proof of my method of my barbarian training so every year that i do something impressive it's more proof that my method works you know i'm 43 i'm going to be 44 actually in june you know my goal is to do 50 pull-ups when i'm 50 you know and hopefully hopefully i'll get 60 this summer you know and it's proof you i don't have to talk at that point you know i show i show that you know you don't you don't even have to get any of my routines you see it in my face like you like you said when i tell you my age it's like wow that that's you look good for your age you know basically i like to hear that that means i'm doing something good yeah you know sure and when there are like 20 year olds or 16 year old people uh and asking you how to get like arms like you that's a good sign that's a good sign that you're doing something doing something in the in the good way so yeah just take it as a compliment really yes yeah i do i do i hear that all the time like your arms and that's that's from decades of just pulling as decades of pulling and changing the different variations but you know um it took it took years you know it took years because again i'm naturally a slim guy so the moment i stopped working out everything would just go back to its natural state so from these from years of telling my body i i need i need you guys i need i need the arms you know i use like all right we gonna keep that right there that's good nice um yeah you you're like um when you go into workout what is your mindset like are you like uh during your sets are you like really calm or are you aggressive are you like how is it how is your how does it look like in in your mind it again it depends on it depends on the goal because i'm very competitive you know i have my brothers that push me you know sometimes um sometimes i i like to trash talk to help that motivation for them to trash talk and return so we have to prove it to each other so you know based on based on who i'm working out with you know i have my my brother keno aka the leader that that's his name the leader so his by his name alone tells you you know he's my biggest competitor because he's the leader you know that he took the leader of barbarians so i compete with him and that that came about from us challenging each other and him beating me and him throwing up his hands and saying okay i'm the leader now so that's that's my focus sometimes when we going into workout is who's gonna who's gonna break first with certain people you know and other others um it's really about uh the goal that i set today you know i may have a routine i think of the night before and i want to get that done to see if i could uh accomplish it without a break in it or see if i could just accomplish a period so i i will be focused on that um most of the time it's just i'm out there just to to maintain and just to get a good workout that's usually a good day for everyone else you know bad days went on i may see a video or someone something on social media got me upset and then that day you know i have a purpose it's a lot it's different every day you know sometimes some people may need discipline also i i'll go in the park and someone may need some discipline in that day and i i have to break them you know i don't want to give give out too much secrets but that that happened okay sometimes you know uh this this calisthenic this calisthenic game um it it helped a lot of people in the self-esteem and made people you know ego driven you know so sometimes if i if i'm fortunate to get to encounter these people um i i get to discipline them you know so that's my mind stay for those days i i love those days those are my favorite day you know i love to catch those guys um well yeah it's different every day okay makes sense um somebody asked if you can explain the quote um the hardest set is that you never attempted the the heart the hardest set is the one that you never attempted to me it's it's because um you didn't try you know it was it was so hard that you gave up even before you started you didn't tell yourself that you can do it and you can't even bring yourself to go and even make the attempt so you don't know you don't know how hard or difficult that that set was because you didn't try it in a sense so you you it's it's left as a mystery you know you you have to try no no matter what no matter what it is it could be a a 50 muscle up routine if you didn't try you couldn't bring yourself to try it you don't know you know you understand if you can understand what i'm saying you don't know how difficult it was if you didn't try you have to bring yourself and prepare yourself first and get that routine done in your head tell yourself you can do it first before you actually go and do it if you can't do that then every routine every routine is going to be difficult to you if you can't get the enough uh motivation for you to go even try a routine most people most people won't try a routine based on what they they think it may be difficult they hear the numbers they hear the elements that's involved and they won't even bring themselves to even try it or attempt it and that routine can be easy you understand how how would you know if you never tried it you know certain certain people they need to see it done so they can know it's achievable before they even make an attempt you know um so yeah a lot of people first you have to complete that routine in your head first tell yourself that you can do it and you're going to do it and then go out there and actually do it okay um yeah i i would be interested in your nutrition a little um because uh something that i heard uh that the older you get uh the less you have to eat because uh your your body slows down like the metabolism is it called or like in general um do you need less and less calories uh is it is it right do you feel it um i only eat breakfast and dinner but i've been doing that i've been doing that for years even when even when i was young because um i'm always on the move i'm always active and to sit down and eat sometimes it takes away from my fun even as a child you know my mother would have to drag me aside to go and eat um the old i got i i do notice the food affects me differently that's why i try to eat uh as best as i can um i avoid certain things uh the portions that i eat as far as it changes it changes if i if i have a goal and say my goal this month is to get 50 pull-ups i'm going to eat less i'm going to eat um the food is not going to be heavy i'm not going to eat that much meat pause um i'm gonna eat more greens i'm gonna drink more shakes uh but i'm not gonna eat more through the course of the day though it's still gonna be just breakfast and dinner dinner is usually like eight o'clock um the specific the specifics of what i eat i i could go on it changes based on my goal again if i'm trying to live heavy if i'm trying to do um real real endurance sets i usually eat heavy like i i don't care as far as eating light to keep my body light to to stay at maybe 148 148 that's my high rep weight uh i would say in the 150s that's my punishing weight when i say punishing that means i'm ready for competition where i could do everything okay sorry if i didn't answer the question fully but no it's perfect thank you uh yeah you said shakes is it uh way or like is it self-made shakes yeah self-made shakes um i i make shakes uh mostly with my my moss griffin moss which is seymour um greens i use dates uh i i don't i don't eat any dairy i don't take any protein supplements um i don't i don't do those i'm not i'm not against it but personally i don't i don't do that okay because yeah coconut milk um granola stuff like that that goes into my my shakes my smoothies okay other supplements that you would recommend or that you take yourself um i take omega-3 that's that that helps me from the tendonitis i used to suffer from tendonitis back in 2009 you watch my very own videos you see me wearing like sleeves i used to have to endure that pain um and from from taking the omega-3 that that alleviated that uh what else i take d3 b12 um ashwagandha i'm trying to think it it's it's it's a it's a lot but they're all natural yeah herbs and minerals okay um as far as i could think i'm uh it's a lot okay but again they they're all natural natural herbs and minerals that i take i can already you can inbox me if you want to know okay i can already see all the the young guys running to the drugstore for for omega 3 and for this stuff because i remember when i had like tendonitis in 2015 or some 2015 and 2016 i was like so desperate in finding a solution i also like um sleeves help them help but like 3 also was working well i think i tried um i don't know how to call it but but from crabs like um the uh they also have some some stuff for the joints in them but so yeah 3 helps you say yes yes big time and the sugar too you have to avoid this sugar at first when when it went away i thought it was because of the the one arm pull-ups because that's what really brought the pain doing um moves like that i thought it was because i stayed away from those and it helped alleviate the pain which it it did but it was really my diet avoiding that sugar and taking that the omega-3 the flax seeds eaten a lot of um fish that that helped and you know not knock on wood um i haven't had it for years ten years over correct so that that's good i it's like a curse to me i don't even like talking about it we can cut it out of the interview um great so um yeah we're coming to an end of the interview um we still have some quick questions quick answers um what do you prefer pizza or burger pizza pizza i just had pizza yesterday all day great sounds good are you a dog or a cat person dog i have i have neither right now but i'm a dog i'm a dog i love dogs great uh do you have a favorite location for holidays jamaica jamaica is my my second home yeah i love jamaica that's that's where i do my healing um real quick like anytime i would get injured i go to jamaica and i'll i'll come back fresh and i make sure and document that to the show i was like in jamaica fresh and able to do something um amazing it's just the sun and the beach and i advise anyone that to anytime you get injured go go take a swim in the beach and just just submerge and just stay there you don't even have to swim you just stay in the water and stay there for hours i guarantee it works wonder and the coconut water too the coconut water yeah but definitely the power of the sea is truly amazing interesting um yeah who are the athletes that inspire you oh wow so there's so many um mainly my brothers i i don't i don't you know questions like that i i feel bad about answering them because i i don't like to leave people out at so many yeah of course all my barbarians you know um i don't want to leave anyone out but i'm inspired by by all of them you know all of them they know they know who they are outside of outside of barbarians outside of barbarians i would say um doc always doc inspires me um because uh he's been doing it as long as i've been doing it and he's staying consistent he's still going so you know i i look at people like that the younger guys the younger guys i'm impressed by what they do but you know their consistency you know has to there's not enough time for them to show that to really impress me with that i i got to see years you know there's plenty of guys i've seen in the past i've seen people come and go you know and i don't see them anymore guys that used to be strong back then i don't see them today um so again you know my my barbarian brothers they really pushed me and inspired me and the list go down from from ice surgery javi snoop and tech of course tech um all my brothers you see i feel bad because i just want to know the names in that i can't i can't even oh my two closest brothers jude and andy just giving shout outs right now okay yeah so i'm sorry if i imagine your name guy because i i uh i left out the question from the community that was like asked five to seven times um who is your favorite barbarian but i know that this is a mean question um and i thought that uh you wouldn't answer it yeah i can't all of them all of them are my favorite there's no there's no one in particular great um do you have an exercise that you hate like a nightmare exercise for you burpees i hate burpees there's a there's a 5md with the burpees it's it's 50 50 burpees 50 pull-ups that's the worst 5md that you can do don't ever try that okay i hate i hate burpees that's more worse exercise okay uh do you have a favorite book that you want to recommend um not in particular um this is the this the last one i'm reading right now the human connection and how we relate and marketing that that's that's the latest that i'm reading right now nothing that i could um recommend offhand it's just some self-improvement books that i read mostly not too much uh stories or novels right now okay great um there's so many right here right there i'm looking at them right now do you have a favorite calisthenics event that you've visited a favorite that i i i would say um my time my time in um kazakhstan i would say that was one of my favorites because it was non-stop working out they had uh a park set up indoors in the hotel and three in the morning no matter what time there was someone in the gym waiting for me to work out and i i worked i never worked out that much in my life that in kazakhstan so to me that that's that's one of the the best workout trips i've ever been on um fav favorite place i would say work out i say italy and that's because most of my brothers got to visit with me so italy i had a i had a real great time there that's that's my favorite right now i would say great yeah and the last question or no i have one to put in between if you have to decide for the rest of your life what do you like only one exercise you can continue uh is it push-ups or is it pull-ups or is it a completely different exercise push-ups always push-ups yeah that's that's the first thing i teach even my my kids push-ups that's the first thing i do with it whenever you want to start with push-ups so i guess i'll start with push-ups and anyway push-ups okay sounds great um yeah and the last question do you have a message to the calisthenics community and to the listeners um i wish i wrote that down my message is to to stay stay true stay stay grounded um don't get caught up in the right now and what you see try to be creative try to try to make your own lane don't try to copy what someone did or don't try to out don't really try to outdo yourself compete against yourself i i would say that most people they get caught up in social media and seeing what's the next and trying to follow a wave instead of start their own wave or make their own movement and and keep elevating the game you know that's that's how you elevate the game by creating something new so don't get caught up in the flashy of today because those things fade don't go for the fast money go for the longevity go slow grind work no matter how long even if you don't see progress that night next day you'll see the progress if you continue and you stay focused so never give up man that's that's what i have to say great well we can make a motivational video out of that yeah thank you um and the last questions um yeah how can people get in touch with you how can they support you uh with your patreon you said with your merchandise um oh well i have so many um uh if a lot of people they usually ask me the same questions all the time my inbox is full and the best thing and i i say it's priceless is my patreon because i i offer so much and it changes every month what i do one-on-one coaching sometimes i do group sessions that we work out i like groups that's how long the battery shut off we do um it's so much out of offer on the patreon that i i don't list because it's so much and it's patreon at zep sacavelli that's that's the best if you're a fan and you want to you want to progress most all my new videos are on there i make videos specifically for there that's why i fell off for youtube i don't you know focus too much on youtube anymore all my videos are there if you guys are looking for them and that's where i interact more and answer people's questions so my patreon zeph zachary um my gryphon moss for people lesson to see moss there's more information on that so that's griffinmost.com the barbarians gear the shirts are barbarians.com or you could go to the igp page the barbarians gear page on ig any anything else you follow me on ig the real zacavelli inbox me if you have any questions or details about getting more information and the zacavelli zuckerberg on youtube and that that's that's it great we'll put all the 47 links in the description uh so everybody can find what he's looking for um yeah and i want to say thank you really thank you thank you for taking the time there i know you're a busy man and yeah i really appreciate your time appreciate your advice that you give to the young generation to the listeners whoever listens to this and yeah also big big thank you to everyone listening one hour straight uh big thing uh in this uh in this like short attention generation so i'm really happy that you stuck with at the end and if it helped you if you liked it give it a thumbs up and help us share zev's message and yes if you have the last words thanks again for your time and i say goodbye oh thank thank you man i i really i really admire that you guys reached out to the older guys like me you know i was kind of surprised that you know yeah i still value hearing stuff from an old guy like me and hearing stuff like because honestly i could keep talking for for forever you know there's so much that we haven't spoken about but um again you know thank you also for being patient you know i was a little late we got caught up in the time zone difference um you know thank you listeners out there also you know for being interested in a guy like me and barbarian said you know we're going to keep growing we're going to keep moving forward hopefully you guys can aspire to be barbarians too one day and you have what it takes and i'll come to your country eventually man hopefully i don't have to get vaccinated and you know i see you guys you know i love you guys all man thanks again for having me on your platform.