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Percell Dugger On Winston Duke's Training Regimen For The New Black Panther Movie & Black Health Gap
Nov 28, 2022
Percell Dugger is a Harlem based writer, certified strength coach, USATF coach and NIKE running coach. His understanding of wellness culture is informed by his passion for black history, art, literature, music and storytelling. Percell’s practice as a coach and writer have continued throughout the chapters of his life. As a former college strength and conditioning coach, a writer for ESPN’s AND scape (Formerly The Undefeated) and Huffington Post, and more recently as the founder of Fit For Us — a wellness focused creative agency that aims to create equitable health and wealth outcomes for the historically marginalized, by narrating at the intersection of wellness and culture.
Put plainly, wellness culture is Percell’s lifeblood and life’s work. From training Black Panther 2: Wakanda Forever star Winston Duke, to leading strategic partnerships and events for industry titans KIND Snacks, and ClassPass. Percell’s impact on wellness goes far beyond burpees and before & after pictures; and establishes him as one of the most impactful minds in his field.
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Percell Dugger On Winston Duke's Training Regimen For The New Black Panther Movie & Black Health Gap
https://youtu.be/fJhDv5EprBo
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0:00
yeah man that's the voice of power I
0:02
feel guilty even listening to him
0:04
you should sway let me tell y'all said
0:07
his name today's Wednesday right every
0:09
single Wednesday before I come to
0:12
SiriusXM at 6 a.m to be exact I am with
0:16
our guest right here I was joking with
0:18
him about a month ago and saying how
0:19
outside of my partner Carl this is the
0:21
only man who knows my body at a very
0:24
high level and that is only because for
0:27
the last 10 years
0:28
I've been a client a trading client of
0:31
his but also a friend this is someone
0:33
who is a leader within the wellness and
0:36
fitness space he's a certified strength
0:39
coach he's also a Nike running coach
0:42
um he's done so many marathons himself
0:44
he's the founder of fit for us whose aim
0:47
is to make sure that there is Equitable
0:49
health and wealth outcomes for black and
0:52
brown communities and he is here with us
0:54
citizens to express how he got our buddy
0:57
Winston Duke prepared for our black
1:00
panther wakanda forever and also to help
1:03
us see how we can put more activity in
1:05
our life to upgrade the quality of our
1:06
life Callaway yeah Purcell Duggar
1:11
come on man I'm gonna open the phone
1:14
line I'm going to open the phone lines
1:16
for men who have problems with their
1:18
body right now because of energy you
1:21
don't get up it's hard to get started
1:23
same with women you know when we think
1:26
of our citizenship you know if you have
1:28
an issue was getting to the place you
1:30
want to be this man has free advice
1:33
today only 888-742-3345
1:38
um to close the black Health Gap
1:41
including food insecurities and fitness
1:44
recreational desserts while improving
1:46
access to Quality Mental Health
1:48
Resources that's what part of what you
1:50
do can you speak to the black Health Gap
1:53
that you're speaking of yeah I would say
1:56
um you know the health industry in this
1:57
country doesn't really prioritize the
1:58
wait hold up man you about to hit us
2:00
with this voice right now
2:05
hot talk is hot talk I don't know what
2:07
to do okay speak to it but yeah the the
2:10
fitness and healthcare industry in this
2:12
in this country doesn't prioritize the
2:14
health outcomes or experiences of black
2:16
and brown people
2:17
um evidence of that is you know the
2:19
disproportionate number of black and
2:20
brown folks who are impacted by heart
2:22
disease think about diabetes think about
2:24
maternal Health disparities and the high
2:27
number of black women who have to ask
2:29
themselves like do I want to live or
2:30
does my child want to live right when
2:32
they are like you know trying to deliver
2:34
and I think that's something that is
2:36
very very you know much a black mark on
2:39
our country but I think when we think
2:41
about the experiences of black and brown
2:42
folks it's really important for us to
2:44
prior to prioritize our own you know
2:47
systems and support to show up for
2:49
ourselves and our communities and that's
2:51
just really what I'm committed to and
2:52
doing it across the board at the highest
2:54
levels and that you know the community
2:56
level as well what kind of habits do you
2:59
feel like and just just across the board
3:01
Just As Americans what kind of habits do
3:04
we hold daughter bad for our health you
3:07
know I think ultimately activity and
3:09
just like movement right I think as As
3:11
Americans we have a very linear
3:13
understanding of what Fitness understood
3:15
is we think of it as like I have to have
3:17
a gym membership I have to you know lift
3:19
weights or I have to you know grab a
3:21
barbell or dumbbells but in reality it's
3:23
like I could jump rope I could dance I
3:26
could go for hikes and climbs I could go
3:29
for a walk I could choose to take the
3:31
steps over you know escalator or the
3:34
elevator right I think understanding
3:35
that movement is very much a spectrum
3:37
and not a definitive linear one you know
3:40
approach to it it's a great place to
3:43
start
3:43
um the other thing I would say is that
3:45
you know the language around the
3:46
industry really needs to evolve I think
3:48
oftentimes when we talk about Fitness
3:49
and Wellness in our space is very
3:51
patronizing it's very like much that
3:53
you're talking being talked down too
3:55
yeah and it's part of the reason why so
3:57
many people have a barrier because or it
3:59
feels like a barrier within the industry
4:01
because when they go to get support it
4:02
almost seems like this militant Jim bro
4:04
who don't even look like you don't
4:06
understand where you come from but
4:07
they're talking about you to do right
4:10
and it could be a bit you know it could
4:12
be it feels like bullying to an extent
4:14
and in reality it's like but aren't you
4:15
here to help me right isn't your goal
4:17
isn't the reason why you exist in this
4:19
injuries to actually support me and my
4:21
health goals and I think ultimately like
4:23
that's what we attempt to do with the
4:24
work with fit for us
4:26
um is you know make sure that we're
4:27
holding each other accountable in terms
4:29
of building out workshops and plans that
4:31
support not just like practitioners who
4:34
are you know taking our workshops and
4:35
taking our courses but simultaneously
4:37
with the advertisers and the brands that
4:39
we work with our creative agency I want
4:41
to get to some of these callers and then
4:42
Tracy and um have to jump in Corey is in
4:45
South Carolina and has a question this
4:47
is Purcell Duggar uh training and
4:49
fitness Guru if you will along with a
4:53
lot of other things you can follow him
4:54
at good work
4:56
g-o-o-d-w-r-k on Instagram Corey you
4:59
have a question what up Corey hey what's
5:02
going on guys whatever soy uh how you
5:04
doing Purcell
5:06
you sound sluggish
5:08
[Music]
5:11
I'm sorry
5:14
we'll check it out so uh I'm overweight
5:19
um I hired a trainer and um
5:22
I started to eat this fruit
5:25
and I lost a lot of weight I lost 40
5:27
pounds
5:29
um but I'm diabetic and I couldn't keep
5:32
eating only fruit because it Rose my
5:35
sugar right levels too high
5:37
how what can I eat to lose weight and
5:41
maintain that weight loss so I don't
5:43
gain it back when I
5:45
you know what I mean yeah I mean there's
5:47
a number of low glycemic fruits out
5:49
there uh and just the low glycemic like
5:51
Diet in general I would say would
5:52
probably be your best bet because the
5:53
difficult thing about sugar is that it's
5:55
in almost everything so anything in
5:58
terms of like the glycemic index so that
6:00
would be like uh Pineapples uh citrusy
6:03
fruits uh strawberries blueberries
6:05
antioxidants like uh raspberries
6:07
blackberries uh would be really really
6:09
helpful but then also just thinking
6:10
about ways that you can increase your
6:12
fiber intake that would offset like the
6:14
the glycemic index or the glycemic uh
6:16
index in terms of like the fruit that
6:18
you can't have but also optimizing Like
6:21
You Know Your Efficient you're
6:23
efficiently optimizing like your uh
6:25
cholesterol and your blood pressure I
6:27
would say like think about low glycemic
6:29
fruits and then increasing your fiber
6:31
intake and that might be through like
6:32
spinach kale uh green vegetables
6:36
um any like comp not stay away from like
6:38
obviously like carbohydrates but the
6:40
fruit wise I would say still low
6:42
glycemic fruits are probably like your
6:44
best bet to go and then outside of that
6:46
I would say think about increasing your
6:48
fiber intake to kind of offset and
6:49
support like a sustainable approach so
6:51
that way you're not just like dependent
6:53
on these four fruits but you're also
6:54
being able to like offset uh in those
6:56
moments when you might be lacking your
6:57
energy if that makes sense Corey um you
6:59
on Instagram Corey
7:01
uh no I'm not actually okay get on
7:05
Instagram and follow Purcell at good
7:08
work what's yours g-o-o-d-w-r-k yep all
7:11
the citizens follow him at good work in
7:13
that way because you may not be able to
7:14
get it on this phone line but you can
7:16
hit them up directly and ask them
7:17
questions directly and maybe Corey you
7:19
should hire them in as a consultant
7:22
right yeah and get some protein yeah
7:24
don't just eat fruit yeah what kind of
7:26
fun life is that yeah
7:31
he lost 40. so he got hit a lot of bowel
7:34
movements all right Corey follow him at
7:37
good work rwrk okay uh we got dice on
7:40
the line from Texas roll the dice
7:43
hey how y'all doing man appreciate y'all
7:45
man I listen y'all every day so then
7:47
gonna say my family got in how y'all
7:49
doing thank you guys man that's what's
7:50
up I need it this is a good one for you
7:52
I'm hey look I got a lot of energy man
7:55
look Percy how you doing by the way too
7:57
as well check this out dice is not DIC
7:59
y'all d-y-c-e check it out dedicated
8:02
young creative energetic that's my
8:04
acronym my real name is Leonard okay
8:05
what's your question
8:08
so look I'll keep asking people this
8:10
right here why don't they keep why don't
8:12
they keep getting programmed with all
8:14
these food things just meat and all this
8:16
stuff you're killing yourself it follow
8:19
the Dr sebi regimen I lost 70 pounds in
8:21
three months I was 210 y'all I don't eat
8:24
that much meat I eat three I I sleep
8:26
like three four hours a day and I'm
8:28
busting energy the next and second I'm a
8:30
walking energy drink
8:32
and I promise you I don't listen to the
8:35
to the Nay series I promise you I'll
8:37
follow Dr sebby's CDs whatever hey I'll
8:39
pronounce it his regimen and I follow my
8:42
conscience
8:45
talking about he's on the money he got
8:48
he following the same path just a
8:50
different name he doing the exact same
8:51
thing stop
8:53
eating all this bullish stuff yo you get
8:55
your body it's like a car if you put
8:57
trash in your car you think your car
8:59
will make it up that hill good point man
9:00
I appreciate you Dice you're a citizen
9:02
brother a sway at the bought it we got
9:05
Kim from Montreal on the line Ken you
9:07
got a question Kimmy what's up
9:09
hey how are you
9:11
feeling good oh yeah all right all right
9:14
uh my question is so I'm 43 years old
9:17
and uh I I recently started working out
9:20
again it's been about eight months and
9:22
uh congratulations I thank you very much
9:24
I I I uh my I see myself at 2 30 and I
9:28
said it's just too much so I started
9:30
working out and now I'm down to 205. so
9:33
I'm I'm I'm I'm very happy with what I'm
9:36
seeing I'm uh I don't want to stop at
9:38
all but but the thing is I've been kind
9:41
of cheating my kids they they put me
9:43
onto this stuff this pre-workout [ __ ]
9:46
and I don't I like I've been using it a
9:49
lot and I I take the one uh that has 400
9:53
milligrams of caffeine in and I use it
9:56
every morning
9:58
uh I I started like I started my workout
10:01
five in the morning and then I I use
10:03
that and I cut my coffee out and I cut
10:05
out a lot of other [ __ ] so what's your
10:07
question because Heather Heather has to
10:09
go to Urban view Ken and I got another
10:12
question I'm nervous on the amount of
10:13
caffeine that's my question
10:15
yeah I would say the simple thing you
10:17
could do is just get
10:19
s such a great way for you to actually
10:21
like optimize your performance is by you
10:23
know getting more rest so that might be
10:25
might be taking naps that might be
10:26
getting to bed early that might be
10:27
setting an alarm and developing like a
10:29
nighttime routine to help you get some
10:31
more sleep to get to bed earlier but I
10:33
think more rest is the most sustainable
10:35
option because as you age as you grow
10:37
and as you your body starts to change
10:39
over the years putting more caffeine in
10:41
it or more pre-workouts with other
10:42
supplements that you don't really know
10:43
what could have a long-term impact on
10:45
your body isn't like a great approach
10:47
obviously you'll save more money and
10:49
you'll have more time and you'll feel
10:51
more real rested and just more optimized
10:53
for performance just by prioritizing
10:55
more sleep uh whether I'd be getting to
10:58
bed early or having a bedtime nighttime
10:59
routine setting an alarm to remind you
11:01
to go to bed at a certain time and or
11:02
just taking a nap all right Ken try that
11:05
brother and follow him at good work good
11:08
wrk thank you brother citizen Sway in
11:10
the Morning Ken actually leads to my
11:12
question purcella about sway we could
11:14
add sway in this because sway how much
11:15
trash do you get in that movement
11:18
oh my bad I didn't mean to laugh I only
11:20
been here about like 10 minutes and
11:22
y'all been bullying my man since I woke
11:24
up thank you holding him accountable
11:27
thank you thank you man
11:29
um um I actually went to bed around 10
11:31
30 last night it was the best sleep ever
11:34
I slept till six
11:37
it was amazing whenever I go to bed
11:40
early enough I feel great I feel
11:41
excellent you know Bill hook said
11:43
honesty without empathy is cruelty so
11:47
I'm hoping y'all being real empathetic
11:48
towards my man thank you personally not
11:50
being cruel in terms of how y'all
11:52
talking to him I have feelings and when
11:54
I'm not around because I'm only here
11:55
today no idea how he acts we're just we
11:58
just show you in public how we are he
12:00
hides his bullies
12:03
you know they said believe black woman
12:05
so I'm on your side I know you got to
12:07
say that on the mic
12:08
all right so listen I do have a friend
12:12
of mine who's a trainer his name is Ock
12:14
I'm surprised y'all probably know each
12:16
other I don't know how to say his whole
12:17
name okay and when I'm out with him I do
12:19
excellent and he's great he's you guys
12:21
have similar approaches in terms of he's
12:23
not talking at me he's encouraging me to
12:24
hold nine right it's just hard for me
12:26
bro yeah it's just I start traveling I'm
12:29
going for a few days I'm gonna go to
12:31
Oakland I eat like crap you know what I
12:33
mean I'm around family members I'm just
12:35
eating bad I go to La I don't don't have
12:37
roots in a lot of places so I'll
12:39
continue to move around right move
12:40
around I got roots in a lot of places
12:42
but I don't stay still so it's been hard
12:44
to formulate a routine I don't know if
12:45
I'm a morning guy afternoon guy an
12:47
evening Guy Purcell man help him yeah I
12:51
mean SOS that's that's that's that's
12:53
valid I think rule number one is like
12:55
you gotta find something that's
12:56
sustainable so like that might be
12:58
something that you could tap into no
12:59
matter what yeah so I don't know like
13:00
Tracy for her like micro dosing is like
13:02
a big thing okay and micro dosing on
13:04
movement you don't have to only work out
13:06
for three hours or two not three hours
13:07
two hours an hour and a half or even
13:09
like 45 minutes you can get in a good 20
13:12
minutes of work
13:13
in between like you know you having
13:16
calls you taking meetings you haven't
13:18
like do certain things
13:19
um there's been moments where Tracy has
13:21
traveled to other cities and she was
13:22
busy and I referred her to trainers who
13:24
I knew uh who are credible and amazing
13:26
individuals I remember when she went to
13:27
LA she never made the appointment but
13:29
I'm glad you did make the referral
13:30
that's wild okay go ahead so she
13:32
actually did yeah I know because her
13:35
trained at the train and track them with
13:36
me because she was my homegirls
13:41
every okay
13:43
I have to say
13:46
um you might want to reach out to I can
13:47
ask him about some relationships that he
13:49
has with folks outside of your network
13:50
okay right so when you're traveling he
13:51
could put you in touch with some people
13:52
it's like seamless things like that
13:54
right like you gotta prioritize it first
13:56
but you got to hold the people who
13:57
support you and your journey accountable
13:59
to keeping you on board because that's
14:01
really what the job is and the purpose
14:02
is in your life our jobs like yeah I
14:04
would say talk to him say hey yo hold me
14:06
down like you know anybody in La that
14:08
you could put me in touch with that kid
14:09
like give me a good place to eat or a
14:11
place that I go work out at that might
14:13
be helpful look at them
14:17
I realize this is the man you've been
14:19
trying to introduce me to for assistance
14:23
have you now
14:33
this is why we're here man this is why
14:36
he wore Grace
14:38
we went from plant-based against your
14:41
body right with movement Callaway don't
14:43
you see we got the full recipe how you
14:46
work by taking shots with us at that
14:47
nice calm voice you do Tracy didn't make
14:49
an appointment for supper he's like she
14:51
actually did now he gets a rock with you
14:53
absolutely yeah I think it's a
14:56
thank you for what you're offer a lot of
14:57
people before you to ask this question I
14:59
think this guy got a really interesting
15:01
question Tonio is in Dallas Tony what's
15:03
your question Antonio
15:05
what's your question can you hear me
15:07
yeah let's go
15:08
all right so I've been flexibility
15:10
waiting for the past couple years I lost
15:12
about like 40 pounds at a point in time
15:14
and now my main issue is just
15:16
gynecomastia which is like a male breast
15:19
tissue and so I'm trying to figure out
15:21
what's what's some of the better ways to
15:23
help reduce that yeah uh great question
15:25
so I know most coaches would tell you to
15:27
either a focus on doing like some some
15:30
some various level of like either
15:32
changing your volume right so doing more
15:34
sets or more reps
15:36
um and or they might tell you to just
15:37
add some more load but I think a key to
15:39
like having changes like in your
15:41
Aesthetics like your physique
15:44
um try changing up like the angles in
15:46
which you like to lift like chest
15:47
exercises so think about like flat uh
15:50
bench press thing about incline bench
15:52
press thing about decline bench press
15:53
then on top of that I would also
15:55
encourage you to increase time under
15:57
tension what that also does is like it
15:59
puts more stress on your pecs
16:01
um so think about time and detention
16:02
that means like maybe you count to 10
16:04
seconds going all the way down and then
16:07
coming all the way up you count to 10
16:08
seconds that's going to encourage you to
16:10
get more burn out of your muscle tissue
16:12
which is going to fire up those tissues
16:14
and and essentially like put more stress
16:16
on them so that they have a level of
16:18
like adaptation or changes at the
16:20
muscular level so I would say increase
16:22
time on detention for your workouts and
16:24
think about changing the angles in which
16:25
you lift uh for like bench press think
16:27
about
16:28
um you know incline bench Decon bench uh
16:31
think about changing the angles maybe
16:32
for like you do eight sets and every two
16:35
sets you change the angle from decline
16:36
to Flat to a soft incline to a really
16:39
high incline and then keep the weight
16:41
the same um and then yeah I would I
16:43
would change up the tempo on which you
16:44
move think about going down for four
16:45
seconds up for four seconds so down for
16:48
10 up for one but play around with time
16:49
and detention and that will give you an
16:52
increase in uh and hypertrophy in your
16:53
muscle tissue that will have a direct
16:55
impact on you know just that that part
16:58
of your man titties you got so I'm just
17:01
finished talking about it I'm sorry
17:03
about that man I'm working on mine too
17:05
I'm sorry it don't sound like I'm sorry
17:06
personal
17:09
that's your first resolution Antonio uh
17:13
follow this man he's available good work
17:16
g-o-o-d-w-r-k Purcell Duggar okay make
17:20
sure you follow him fit for us all right
17:22
Tracy you want to conclude the
17:24
conversation yeah I mean we got to speak
17:25
about Black Panther everyone has high
17:28
anticipation for the sequel wakanda
17:30
Forever on Friday we're actually
17:32
speaking with the guest and we're gonna
17:33
um have that for the citizens tomorrow
17:35
yeah and I think it's important for us
17:38
as a community to have a wider display
17:42
of job options outside of like
17:45
entertainment when you think about how a
17:47
lot of folks want to be artists
17:48
nothing's wrong with that or perhaps
17:50
wannabe actors nothing's wrong with that
17:53
but variety is definitely the spice of
17:56
life can you speak about what it's like
17:58
to be a quote-unquote celebrity trainer
18:00
the process of it how that happened and
18:03
really what went into um prepping
18:05
Winston Duke for this role yeah I mean
18:07
shout out to the homie condolences to
18:09
him and his family he just lost his mom
18:11
not too long ago
18:12
um but I would say that like what goes
18:14
on to it is just you know being very
18:16
clear about you know your your story as
18:18
a coach you know I've been fortunate
18:20
enough that I've known Winston prior to
18:22
uh when we were in college right and we
18:25
we very much like you know just kept in
18:27
touch over the years but I think had I
18:29
at any point in time given up on my
18:31
journey as a coach or decided to like
18:33
pursue other passions whether it be like
18:35
law school or or being a coach of like a
18:38
Collegiate team of some sort had I ever
18:40
just stopped doing that I don't think we
18:42
would have had you know that I wouldn't
18:44
have had that opportunity but um yeah he
18:46
was just you know a supporter from afar
18:49
um and just staying in touch over the
18:50
years and he saw the work that I was
18:51
doing he he identified but he reached
18:53
out to me we made it happen but
18:55
um he's a great person I'm super excited
18:57
for him I'm super excited to see the
18:59
film like everybody else and um yeah
19:01
yeah that's that's kind of how that came
19:03
about and I think you know for anyone
19:05
who wants to you're talking about like
19:06
variability think with him it really
19:09
just about like keeping people engaged
19:10
yeah you know I think I think all of my
19:12
clients yourself included like you can't
19:14
walk in it every day with the same old
19:15
bag of tricks yeah right you really have
19:17
to be intentional about what we call
19:19
Progressive overload and ensuring that
19:20
the person is getting the adaptations or
19:22
the changes in their body and physique
19:23
that they actually are that they want
19:25
right so I think with him and with
19:27
everybody else that I work with I really
19:28
try to prioritize them and their
19:30
individual needs and then meet them
19:32
where they are like you know some not
19:34
everyone wants to wake up at you know
19:36
six five in the morning right like so
19:38
that means like my butt need to be up at
19:40
or be up late to make sure that I'm
19:42
accommodating to them and working with
19:44
them so I think for anyone who's
19:45
thinking about being a celebrity coach
19:46
you got to recognize that like it's not
19:48
about you like your ego got to get let
19:50
go of or you have to let go of your ego
19:52
at the door and really really commit to
19:54
investing in that human and whatever
19:57
amount of time you have with them and
19:58
meeting them wherever they are so if
20:00
they come to you and they back hurt one
20:01
day you better have a a Litany of you
20:04
know workouts and movements and
20:05
approaches in your Rolodex that you can
20:07
tap into and you know they come to you
20:09
telling you they pinky hurt their neck
20:10
or their shoulders whatever it is like
20:12
you're the indoor be an expert for them
20:13
and if you're not then just know that
20:15
they're gonna they're a celebrity they
20:17
probably have a Litany of resources they
20:19
can very easily tap somebody else so you
20:21
just want to like stay sharp you know be
20:22
up to date on your workshops and all of
20:24
your like learnings and all of your like
20:26
you know just uh your CEUs and your
20:28
certifications and blah blah blah blah
20:30
blah like just make sure you locked in
20:31
because when they need you they need you
20:33
they don't they don't they're not at
20:34
least you know working with him he's
20:36
very very much committed to his goals
20:38
just the way that I am and like being
20:40
everybody has I had a problem but like
20:42
he is he's serious he's he wasn't
20:44
playing around he wasn't like oh bro I'm
20:45
gonna hire you we could just you know
20:46
hang out and be friends like we were
20:48
there to do a job and we got the work
20:50
done but I would just say to anyone like
20:52
you know if you ever get pinged or or
20:54
reached out to by somebody you know just
20:57
coming in ready to work per cell Doug or
21:00
give a big round of applause fit for us
21:02
foreign
21:04
good work
21:05
g-o-o-d-w-r-k make sure you follow him
21:07
this was excellent I am so motivated
21:10
micro dosing
21:14
I appreciate that never heard it put
21:16
like that just put in that term I
21:19
totally get that they they did a study
21:21
where they had a bunch of like like
21:23
Collegiate like fit athletes yeah and
21:25
they trained them all it was like a
21:26
meta-analysis actually not a matter it
21:28
was a study though and they trained them
21:30
all for like two weeks and the group
21:32
that had they only worked out for like
21:33
20 to 30 minutes but they did that every
21:35
day versus the group that worked out
21:37
three days three to four days a week for
21:39
like an hour hour and a half the group
21:41
that did it every day for a micro dose
21:43
of time like the results like were like
21:46
almost 30 better than the other group
21:48
and it's like yo some people only got 20
21:50
30 minutes and give yourself Grace and
21:52
don't feel guilty about that just
21:53
prioritize that 20 to 30 minutes or even
21:56
at 10 minutes or whatever it is and I
21:58
promise you that'll help you build
21:59
confidence formulate a really healthy
22:01
habit and eventually have the changes
22:04
that you're looking to make whether it's
22:05
in your lifestyle your habits are you um
22:07
you know just your like your body as in
22:08
whole so yeah micro dosing no movement
22:10
is a sustainable approach in this one
22:12
that I recommend everyone's you know tap
22:13
into at times I'm like that like that
22:15
man Purcell Duggar thank you for coming
22:17
by brother we appreciate you helping us
22:19
improve the quality of life our lives
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