What's up, my beautiful beaches?

Welcome to episode 10096. I hope you're having a wonderful Tuesday and got your pump on. I hope you did mobility, your yoga, whatever you did or you're supposed to do today, that you did it. No fucking excuses. No excuses, fam. Brand new Ask Papa Swolio over on my YouTube channel. Make sure you check it out. Drop a comment, like, subscribe if you haven't already. You could drop your questions in the comments there and I will feed on them. I will feast on your questions for the next Ask Papa Swolio. So make sure you drop it over there. Again, at Swel Normas on YouTube. And of course, a special thank you. Shout out to my Daily Swole Club people. Thank you for supporting

the podcast. If you want to join the Daily Swole Club, check it out in the main menu over at SwenormusX.com.

And the last announcement and the last juicy juice for this week, those of you that are

Swelormis X members, you'll be getting some new yoga classes in your yoga studio

in your membership section as well as a brand new masterclass.

So we have this going on on Friday at 12 noon Eastern Time, a brand new program design

masterclass.

That's this Friday at 12 noon for Swelormis X members.

If you want to join the fam, check it out, learn more about memberships and options to join over at SwelormisX.com. You could also subscribe to the podcast. You could check out the Gaintrain blog. You can look at apparel. It's all in the main menu over at swanormisex.com. For those of you that speak Spanish, swanormisakis.com.com. Sorry, ponto com. I had a lot of caffeine

today. I'm feeling good. So, good episode on YouTube. Good stuff here on the podcast lately.

I've been dropping some good nukes. A lot of stuff on my Instagram. A lot of great IG videos,

IGTV, has been absolutely fire. And we got, got of course the question of the day so I

actually just posted a sticker today so let's see what's up let's see if anyone um has jumped on

that and maybe I'll take one just in the moment so we got some live live ones some good ones from

today oh I got some let's see let's. Let's not pull it up. All right, well, here we go. Let's just take this question from Nini 1-036. I am a runner, Papa Swole. Papa Swole, I'm a runner. Good for you. Run in. I love slash need it. Okay, well, I mean, that's good. That's good information.

Lift before a run or after a run or just what feels best. What feels best? Lift before a run or

after a run. I would lift before a run personally. If you're doing leg day, I wouldn't necessarily

do legs first. I wouldn't necessarily do a run on the same you're doing leg day, I wouldn't necessarily do legs first. I wouldn't

necessarily do a run on the same day as a leg day depending on the volume. If you're just doing

a couple sets of legs or you're doing an entire leg day is completely different. So depending on your

training split, if you love to run and you are a runner, that's... What the hell? Whoa, whoa, whoa, jeez, my phone start going nuts. If you are a runner that's what the hell whoa whoa whoa oh she's my phone start going

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