Mind Pump: Raw Fitness Truth - 1249: How to Maintain Muscle During Coronavirus Gym Closures, Tips to Separate Your Body Image from Your Self-image, the Best Ways to Stretch and Strengthen the Quadratus Lumborum & More

Episode Date: March 14, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about tips to maintain muscle when gyms are closed due to the coronavirus, the best ways to stretch and strengthen the quadratus lumborum, habits they have introduced in the last year, both good or bad, and how to learn to not identify your body image as your self-image? Gyms in modern times. (4:33) Ace inhibiting drugs and their connection to the coronavirus. (7:13) Is the man-flu a real thing? (10:06) Pepsi buys Rockstar Energy. (11:28) The dangers of caffeine. (14:00) Mind Pump Predicts, the rise of at-home workouts. (21:00) Magic Spoon now has mini boxes! (23:10) Is it important to look fit as a personal trainer? (26:29) Random Facts with Justin. (33:45) MiiR is always giving back. (36:20) Science is weird. (38:58) #Quah question #1 – I live in France and gyms may be forced to close due to the coronavirus. What are some tips to maintain muscle during this period of time? (40:35) #Quah question #2 – What are some of the best ways to stretch and strengthen the quadratus lumborum? (45:59) #Quah question #3 – What are some habits you guys have introduced in the last year, good or bad? (50:58) #Quah question #4 - How and what defines a person’s self-image and how do you learn not to identify your body image as your self-image? (1:02:05) Related Links/Products Mentioned March Promotion: MAPS Powerlift ½ off! **Code “POWER50” at checkout** Could ACE inhibitors, and particularly ARBs, Increase susceptibility to COVID-19 infection Pepsi is acquiring energy drink maker Rockstar in a $3.85 billion deal Mind Pump 1237: Why Most Group Exercise Classes Suck Visit Magic Spoon for an exclusive offer for Mind Pump listeners! Biologists discover why 10% of Europeans are safe from HIV infection Visit MIIR for an exclusive offer for Mind Pump listeners! Get to Know Our Nonprofit Partner, Kula | MiiR.com 75-Million-Year-Old ‘DNA’ Found Preserved In Baby Duck-Billed Dinosaur How to Create Your Own Home Gym – Mind Pump Blog MAPS Fitness Anywhere ½ off! **Code “WHITE50” at checkout** Rubberbanditz Resistance Band Set Day 25: Mobility Stretches - 30 Days of Training (MIND PUMP) - Mind Pump TV Day 6: Mobility Exercises - 30 Days of Training (MIND PUMP) - Mind Pump TV Add Windmills to Your Workout to Increase Your Deadlift Strength – Mind Pump TV Mind Pump Free Resources People Mentioned Justin "ᴛʜᴇ ʙɪɢ ᴘʏɢᴍʏ" Wren (@thebigpygmy) • Instagram

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Saldas Defano, Adam Schaefer, and Justin Andrews. In this episode of Mind Pump, we answer fitness and health questions that are asked by listeners like you. But the way we open the episode is with introductory conversation. This is where we talk about current events. We mention studies, conversations get loose and fun. Sometimes we mention our sponsors.

And that lasted for 37 minutes in this episode, after that is when we answered the questions. So here's what went on in today's episode. We start out by talking about gyms in modern times. Right now gyms are probably suffering from low attendance due to the coronavirus fears, but people may be losing gains too. That's really bad too.

So we talk about working at home and things you could do to prevent that from happening. We talk about ACE inhibition or ACE inhibiting drugs. They may prove to be effective treatments for the coronavirus. Cross and finger. That reminds me of a study talking about how men are weak when it comes to viruses.

Apparently our immune systems aren't that great in comparison to the ladies. Yes, right. We talked about Pepsi and how they just bought rock star for an astounding amount of money. We mentioned the dangers of caffeine, because now it's everywhere. We talked more about at home workouts. Then we mentioned our sponsor, Magic Spoon, and their new 12-pack

mini boxes of cereal. So, Magic Spoon makes high protein, no sugar cereal. It's like kids cereal, like fruit flavor, blueberry, cinnamon, there's chocolate, you eat it with milk and you've got yourself a macro balanced high protein meal. We love their products and of course we have a discount for you because you're a mind pump listener. Just go to magicspoon.com forward slash mind pump and you'll get free shipping. By the way, there's 100% happiness guarantee. So if you don't like the product, just return it for a full refund and make sure to use the code, mind, pump.

Then we talked about looks and how important it is to look fit if you want to be a trainer. Justin brought up some interesting facts about the bubonic plague and HIV. We talked about Kula, which is an organization that is helping people around the world to it's training them to be self-sufficient helping them build businesses.

And our sponsor, Mir, is donating money to Kula to help these people out. Now, Mir makes exceptional flasks and cups and insulated products. Make sure you go check them out. You get 25% off of the Mind Pump discount. Just go to mere.com. That's m-i-i-r.com and the code is Mind Pump.

I talked about the Duck Build dinosaur. And then we got into the fitness questions. The first question, this person lives in France. Jim's are gonna close. How do I maintain muscles? We talk all about strategies for working out without equipment. The next question, this person wants to know what are the best ways to stretch and strengthen

the QL muscle. This is a muscle deep in the low back on the side of the spine. A lot of us injure that when we heard our low backs. So we talk about how to work on that muscle in that part of the episode. The next question, this person wants to know what habits we've introduced in the last year, good or bad. And then the final question, this person wants to know how to separate body image from self-image. So they want to feel better about themselves. And that feels so

bad about the way their body looks. Also, this month, all month long, our newest MAPS program, MAPS Power Lift, is 50% off. So if you want to tremendously increase your squat, deadlift, and bench press, or you want to build muscle, speed up the metabolism, or you want to compete in a powerlifting competition, MAPS Power Lift is an amazing program. By the way, if you want to compete in a powerlifting competition. Maps Powerlift is an amazing program.

By the way, if you have a normally equipped home gym, barbell, dumbbells, adjustable bench, and a place to do squats, you can follow Maps Powerlift. Of course, if you go to a gym, you can do it as well. Here's how you get the 50% off discount. Go to mapspowerlift.com. That's M-A-P-S-P-O-W-E-R-L-I-F-T dot com and use the code power 50. That's P-O-W-E-R50 no space for the discount.

I think I'm most sad about the NBA being canceled right now. That's how I want to watch as much as I do. You know what? I don't even care. Yeah. What is the NBA anyway? What's left? You know, like, is there, I mean, all these sports are getting cut out.

Where do we left? It's gonna be like bowling or, you know, like, darts? I'm really curious if, so, you know, our business will be a really interesting one to watch because I speculate that obviously streaming type services we've said already like Zoom is gonna blow up. I would think things like Netflix and streaming television. If everyone's gonna hunker down,

close their doors, lock themselves in and Avoid like public places. You would think the things that you would do at home that are entertainment would probably be One of the things at spike and if we don't have baseball and basketball and things like that sports to watch You would think people would gravitate towards podcasting and streaming type services. So games yet video games I guess so I I wonder what will happen with our downloads. I mean, I wonder if we're gonna see a spike in it or we'll see, because then we also have this connection with the gym, right?

Yeah. We notice that when people are on their workouts, like probably 80% of the people listen to us when they're doing cardio or at the gym. So if that's no longer happening, gyms are already seeing a huge drop. We better keep working out. Yeah. that's no longer happening, gyms are like already seeing like a huge drop. You better keep working out. Yeah, somehow.

Let me tell you something, dude. You know, okay, fine. You might get sick. Scary, losing your gains. Way worse. Yeah. You don't want to lose your gains. Way scarier. Yeah, you want to lose your muscles. You want to walk around flabby?

Yeah. No, you know, muscle is a very, it's a nice insurance policy against illness. It really is. Yeah. If you have more muscle and strength and you get sick The odds that you're going to have less severe symptoms are higher Excuse me. Yes higher. So you're you're more likely to do better because you have more muscle because you know if you're if you're bedridden Muscle you end up losing muscle if you have a lot of muscle to lose then you're fine

So I just hope Adam doesn't get sick, because he's just, nothing left. He's doing doodling in front of us. It's so cool. It's sick. Hey, I wonder what all the health that every size people are saying right now. Oh, it's infectious disease guy comes out

and says one of the things that's why they're scared for America so much is because of the obesity rate. But you know, okay, so. Irony and that. Smoking and a little bit. Okay, so I did some sleuthing earlier today. And do you know what that means? No, that's fine.

That's an interesting adjective. It's like a detective work. So I got on. Sleuthing? Yeah, is that a verb? A verb. You can sleut. Because you are sleuthing.

Yeah, you can sleut around. Okay. You know what I mean? Sounds sexual to me. It does, doesn't it? Or it sounds like you're walking weird. Yeah, you can slew around. Okay. You know what I mean? Sounds sexual to me. It does, doesn't it? Yeah. Like you're just, or it sounds like you're walking weird. Like, fucking pick your feet up.

You're slew thing all over the room. Yeah. But anyway, I did some detective work. So I dived in deep into the internet and did what I do best. I got really paranoid and I started reading everything. So check this thing out. This is very interesting. Now you said obese people high risk

for severe complications from coronavirus. People who have high blood pressure and diabetes also at high risk for terrible symptoms from the coronavirus. So I started digging deeper and I said, okay, how does this virus actually work in the body? So it attaches to or interacts with what are known as ACE receptors in the body.

And these receptors, you find quite a bit of them in your lungs, okay? When you take an ACE inhibitor on a chronic basis, so let's say you have high blood pressure, you're on an ACE inhibitor, or you take chronic amounts of or consistent amounts of arthritis drugs. Did it diminish as how many receptors you have or what? Well, at first it does because it blocks the reset. It attaches to the receptors, right?

Okay. But then how does your body adapt? Produces more. It upregulates even more receptors. So people who are on high blood pressure medications all the time They get sick because they have so many more of these receptors. It hits them really hard Now there's a flip side to this. Here's something interesting There are two pharmaceutical companies two or three pharmaceutical companies right now starting trials

To see if there are arthritis drugs will be an effective treatment because if you don't, let's say you don't take these drugs chronically. Now, why arthritis? Yeah. Because the ACE receptors also have to do with pain. Okay, well that makes sense too because arthritis is a lack of blood flow and oxygen to your bones, right? It's not the concept.

Something like that. It's part of it. So that's probably it's going to enhance that? It's against that. I don't know, I don't know know exactly no but I do know that popular arthritis drugs are ace inhibiting drugs so let's say you don't take these drugs all the time right and then you get the virus you could take these drugs at that point then it'll reduce the severity of the symptoms there was an

Italian doctor now is that for sure is that potentially it could do well so so so I went deep right. I'm gonna call triads. I started reading all kinds of stuff. First off, they are testing it. They're testing it at this moment to see if these drugs can actually be used. Sweet.

To help people. There was an a tie-in doctor who successfully took two people from the brink of death by giving them these ACE inhibiting drugs. Oh wow. Yeah, so maybe some light at the end of the trouble. Tell me. It's interesting that this hasn't hit like the news then. Why is it not like all over, I would think that.

Because they're doing the trials right now and we don't know yet. And I'm sure it will. I mean, it phases. Yeah, I mean, I found it. You know, I'm sure other people start to find it and you know how the internet works. People start to talk and it gets all, you know, crazy or whatever. So I don't know, kind of cool. So here's another thing I read. So you guys have heard of the Man Flu. You guys have heard of this all crazy or whatever. So I don't know, kind of cool. So here's another thing I read.

So you guys have heard of the Man Flu, you've heard of this, right? No, I've heard of the Man Cold. I've heard of the Bird. Not the Man Flu. Man Cold. So women listening, no exactly what I'm talking about. You get sick, you're a woman, right?

You get sick, then you accidentally give it to your boyfriend or your husband, way worse. Yeah, it's way worse. And either he's a big baby or there's legitimate. It's actually true. Or it's actually true. Well, studies found that it may actually be true. We may not actually not be able to.

You hear that honey boom. I feel so much better. Yeah, let's please, let's prove this. Yeah, so they, so I'm gonna read a little excerpt from the article. In a 2016 studies, researchers exposed male and female human nasal cells to estrogen in a lab dish, and then infected the cells with the flu virus.

The investigators found that the estrogen reduced the levels of flu virus in the cells from female donors, but not male donors. What's more, other studies have suggested that the male hormone testosterone may lower the body's immune response to flu rate viruses. So the hormone that makes us as awesome as we are also could be making us weaker when it comes to the illnesses.

We need a little more estrogen. Yeah, so you imagine that? The whole world fucking distinct, it's all crazy. All the guys that except for being in Justin, and we have to repopulate the world. I'm definitely going. Yeah. Yeah, we too much. You guys see when I was at, we went to the airport. I think definitely going. Yeah. Yeah. You guys see when it's the airport,

I think Eli Kodas on film, I'm sure he's gonna post it at one point when we're all getting ready to fly off to Arnold and my, you know, fruit and energy drink for my flight or whatever that I bought, the Coca Cola. Fruit? Yeah, then the Mike gummy bear. Fruit candy?

Yeah. That's the real housey. There was healthy. It was real fruit in there. That's right. That's right. No, but I tried that new Coke energy drink. And so what made me think about that was the article that just got shared in our form. That was a good to taste. Yeah, I was really, I like to taste a Coke, right?

So it just tastes like Coke, but it's just, it reminded me of like Jolt when we were kids, right? What Jolt had like coke, but it's just, it reminded me of like jolt when we were kids, right? What jolt had like 60 grams of... Isn't that funny? When we were kids, the crazy energy drink that if nobody was looking and you were a kid, you could buy and freak out, had like 50 or 60 milligrams of caffeine.

Yeah, that's nothing. It's like all sugar. Yeah, I think they ramped. This went up to like 160 or 200, so I can't remember what I read on the bottle. I think it was 120. Is how it was somewhere? I know it was, obviously I knew it was significantly more than it was somewhere. I know it was obviously I knew it was

it's significantly more than what Jolt was back when we were kids. But it tastes like that very similar to that just more caffeine in it. I liked it. I mean it tastes good. But then I just saw the article that just got posted in our forum that Pepsi buys rockstar for $3.8 billion. Wow. Is it Pepsi or Coke? Pepsi. That's Pepsi. Yeah. Yeah. Coke is making their own. Yeah. Coke is making or Coke? Pepsi. That's Pepsi. Yeah, yeah, yeah. Coke is making their own. Yeah, Coke is making their own.

Oh, right. Which, so interesting, right? So, like, what, you know, what do you do when you're a massive company like Pepsi or Coke, Coke decides, oh, we'll make our own and see what we can do. And then Pepsi says, now, we'll just go grab a prank. Yeah, let's go buy one. Right. I think that's really interesting.

It is. And, you know, what's interesting to me is that the energy drink market was non-existent not that long ago. I would say the pre-workout, same thing. It did not exist at all. And coffee was not consumed by anybody under the age of 40. Yeah, coffee started at all. Yeah, that became the thing.

Like all these variations of coffee, remember it was just coffee. Yeah, like not too long ago. Like you pour it, it's black, it's coffee. You know, like not too long ago, it's like you pour it, it's black, it's coffee. You know, sometimes cigarettes go with it, whatever. You know, you can actually make a product today and call it that just coffee. This is coffee asshole.

What is this? Yeah, but it's such a good point, right? Hold your stupid order. Only your teachers with bad breath and people had drink coffee. Remember that? Everybody had steamed yellow teeth and they'd like spit when they talk and it was just disgusting.

It wasn't a cool drink. It was actually a gross drink that old people drank and it gave you bad breath and it wasn't cool. Like you didn't go get coffee with anybody. And if you did, you were old. I'm not going to study. The irony of it to me is that we didn't see the writing on the wall early enough.

I mean, it's a drug, right? There's caffeine in it. So how did we do this? Well, this is the cocaine back in those days. Maybe that's what was coffee. That's what the kids were doing. Coffee cocaine was a bigger deal back then. It's all Miami viced out. Yeah. Yeah. No, but nobody, nobody had it. Nobody drink it. Energy drinks were non-existent. Well, I feel like that's the thing that no one's talking about those. What's happened, right? All we're seeing is just the progression of what happens when you go from not drinking coffee to drinking coffee, to drinking two cups of coffee,

to drinking three cups of coffee, to drink four cups of coffee. Now it's like, well, fuck, rockstar allows me to have one rockstar, which is really like four or five cups of coffee. It's a different flavor from coffee. So I can have all of them. Yeah, yeah, yeah. Or I can have my coffee in the morning

and then I move on to my rock star, right? So yeah, it's, and all of it is just because we keep upping the dose of caffeine that we have, where you'd probably save a lot of money if you just learn to wing yourself off for a week and then go right back on. Well, it's gonna be interesting. Well, I mean, you can see the amount of hospitalizations

due to caffeine. By the way, caffeine costs- Is it really a lot? A lot, dude. I didn't know that. It's terrible for kids. Oh my God. Caffeine causes, maybe Doug can find this,

annual hospitalization due to caffeine. It's a ton. Really? Yes. I did not know that. Oh yeah, dude, caffeine kills people too every year. Yeah. Every single year.

More than corona. Definitely more than sharks. Definitely more than corona in America right now. Not that many people have died of corona. Let's be honest, right now. Yeah. I don't know what that's gonna look like died of Corona. Let's be honest, right now. Yeah. I don't know what that's gonna look like in the future, but as of yesterday, more people died,

slipping in the shower than they died of Corona. Right, right. Now I'm sure that will change. Right. But who knows. That was a project, right? They projected to be like, you know, 30 times that. Yeah, who knows.

What does that say, Doug? I can't read that. 92 reported deaths from caffeine in 2018. See? 92 people died from caffeine. Wow. In 2018. Now obviously you probably have a pre-existing heart condition

and then you like overdo the caffeine. Is that's gotta be the recipe for that. Probably, probably, or somebody, yeah, I had two, there was one kid that bought caffeine powder. Yes. I don't know if this case. Did you hear about this? So, okay, so this kid bought caffeine,

used to be able to buy this, you can't buy anymore. It was just straight caffeine powder. So powder, so if you wanted this kid bought caffeine. You used to be able to buy this. You can't buy it anymore. It was just straight caffeine power, so powder. So if you wanted to, you could take it and mix it into a drink and caffeine at yourself or whatever. You could buy it like on Amazon. Well, so this, that'd be cool. Dude, so this kid fucked up, right? So he miscalculated, because people sometimes confuse

milligrams for grams. Okay, so, so one gram is a thousand milligrams. Oh, God. What do he do? So he grams or something? Yeah. Yeah. No way.

And he killed, he died. It was something silly like that. I could take thousands of milligrams. Now you have like a heart attack or. Yep. You can't get it in its powder form like that anymore? No, because of that. Yeah, I don't think so.

And they, I think this is the same time where they came out with the powdered alcohol. And then they realized real quickly, that's a bad idea too. Powdered alcohol. Yeah, yeah. I hope you're not with people. Just mix your own at home.

Yeah. What can we powder? I'm trying to think. I noticed some things we can powder to make some money. Well, everything we have is powdered already. Powdered wheat. Creatine stuff like that, that's all we care about. Jeez, what else do you do?

Now, do you guys, when you guys go off caffeine and then go back on it? Justin doesn't go off caffeine. He did, he did like two weeks ago. He did like two weeks ago. Maybe he reduced it. Exactly, actually you're right. I gotta be fair.

He went down to one cup for a week. And that was hard. Yeah. That was too hard. Was it a big cup? I mean, it was reasonable size. It was the regular cup. It wasn't like I was doing like a

double gulp you know from 7-11. Didn't you say you had like headaches and nausea? Yeah I was suffering dude. I was suffering. It's real dude. I got the sweat dude. Oh I was dying. You were like the like like when people go into rehab and if the guy said come on man you can do it. You know I was like pumping myself out. I just need some more heroin. Yeah. No, so you guys ever go off or cut down and then you go back on, right? And you get that amazing feel again.

Right. Do you have any weird, cause I do. So I wanna make sure that, maybe you guys, dude, you have any weird caffeine effects that you guys get, aside from the energy and feeling good and all that stuff? No, what you get, what you mean weird, right? Yeah, I wanna hear something different.

Something is different. He gets horny like wind blows, dude. He connects everything to that. Seriously. No, what do you mean weird? Something different. Something is different. He gets horny when blows, dude. He connects everything to that. Dude, it makes me horny. Bro, I knew it. I mean, of course. Of course.

I mean, of course. You attribute everything to doing that. No, I don't. Yes, you do. No, I don't. Protein shakes, I'll make me horny. The one thing. Great, creating that sometimes.

Yes. This guy, every time we try something, dude. Have you ever smelled fresh cut grass? the one thing. Great creating death sometimes. Yes. Sky every time we try something to do. Have you ever smelled fresh cut grass? Yeah. It makes me want to have weird effects. Maybe we want to fuck all the time. Oh my god.

No, stimulants can do that to people. I'm not the only one. I'm not escaping his heart. No, stimulants can do that because they elevate dopamine. Yeah, I think it just makes you feel like you're 17 again and it just puts you back in that mindset because you got the energy like a 17. You just pumped up.

Yeah, that's not. Dude, I'm serious. I get like a slight, but this is only when I go off and then go back on, when I use it all like super regularly, then I lose that effect. It makes me... I just, it's very clear difference, right? It's when I'm consistently drinking coffee or caffeine

right on a very regular basis, I feel normal. I don't, it just, that's suck. Right, and then when I go off of it and then I come back on, I remember like, oh, this is what this feels like when I haven't had it in a long time and it actually, I can feel the energy surge immediately

from it. So, that, I mean, that to me is the big difference. It's very, well, we's a little bit different too. If I smoke weed right now and I'm consistent about it, which I have been lately, it's kind of like, it just relaxes, chills me out, where if I take a week or two off of it and then go back on, I get like, hi. You know, like, back, it reminds me of the very first experience of trying it where I'm like goofy and...

That is weed making a warning. It can. Yeah. Yeah. I mean, too good. Yeah. Yeah. Yeah. It depends on the strain. It works for me. Yeah. Yeah. So there's one strain in particular that I it's hard to find here in California. I haven't found it in a while. And when I do buy it, green crack is the name of it. Unfortunate name. Yeah. Boy, that's enough. Afro D. Jack. No, dream queen. That dream queen for you? No, that's what green crack is. They've called it dream queen to change the name because it's inappropriate.

Oh, I don't know that. So if I find dream queen, yeah, most places, especially now, because we're so woke, you figure where to go into it. Yeah, it's been green crack. I don't like my drug being named after another drug. Yeah, that's exactly what it is.

It was like, oh my god, you all, when the dispensaries were coming on the scene and you know, you had a lot of these old school strains that have been around forever like Greencrack and they're trying to legitimize medicinal cannabis. They're like, okay, well, one of the things we have to do is start changing the names of these things like Greencrack, fruity pebbles, people are not gonna fucking take this.

So a lot of dispensaries just kind of flop, flip the name and a lot of people follow suit behind. So if you ever see Dream Queen, it's Dream Crap. Dream Queen's better, but not that much. Huh? It still sounds like we, you know what I mean? Yeah, I guess. Still sound professional. Yes, you know, whatever. Yeah, I think it's funny.

Yeah. I think it's, I think all the names are great, you know? So anyway, I want to make a prediction because of the hysteria and stuff that's going on. At home workouts are going to, I think, take off. I think a lot of people, you know, and here's why. I think a lot of people think if we don't, if we, as people stop going to the gym, here's that less people are going to work out now because we're not going to the gym, but I'm going to counter that and say this, if you're at home and you're self-quarantining a little bit. You're not really going anywhere not going to restaurants

At some point you're gonna start to realize that I need to I need to move and exercise otherwise. I'm gonna go crazy Yeah, you know, I mean well, it's interesting because you know We've been trying to plant the seed in terms of like hey, maybe not group training Think about doing your own thing. Like, I'm sorry, but we had the foresight to handle this. We got maps anywhere, we got a lot of things. You know, how prepare you for this inevitable isolation? I didn't think about that.

I wonder how like the orange theories in F-45 class are going to be affected. I guarantee you. Because I would think those will be affected far worse than even like a big gym. Like going to like a 24-arfinis, 50,000 square feet, it's like open like that. Imagine how bad like a orange theory or F-45,

where they stick you in a 1,000 square foot building with 30 to 50 people that are sweating and running and breathing all over you. Screwed. Wow. So now we have a window, right? You can do it the right way. Yeah, America.

Right? We can figure this out. Number one reason why group class is suck. Yeah. Yeah. Now what about, what about, like I think things that will do well all right now, delivery services? Yeah, delivery services.

So I think brand. I thought of that too, but then I wonder if people are afraid of the dude or the guy. Preparing it and then the guy delivering it. No, they all come like in a box, right? So you just wipe it down before you open it up, right? When you do that, and that's what you have to do. That's what you have to do.

So you're eating your fries. You gotta think that's a lot safer than going, well, you okay, that's how deliver service, I don't know. Like I'm thinking of more things like our brands, like butcherbosh, matchy spoo. These guys that are shipping things like that that come in, I can imagine it. Magic spoon, I'm sure would crush,

because obviously, what's a good product anyway, right? High protein cereal, but it's in a box. Right. So it's clean. It's in a box. It's in a box. Yes, it's in a box. It's in a box.

Then they just come out with the little small. Yeah, little mini pack, dude. You guys remember these? It was like a 12 pack. It used to be like fruit loops, and then you had lucky charms, and you had like cocoa pebbles and all that. And so they basically did like a very similar thing with all of their flavors.

It's pretty awesome. With commitment issues. I used to get so, my mom, I used to piss her off so bad. Or people like Variety. Yeah, exactly. I used to get her so mad because I'm gonna go the grocery store. I wanted the variety box more than anything. I did not, well yeah, I wanted the variety box because

it was fun. Every day you got a new one except for. That's for snacks and they had like frost flakes. You know what else I like about Apple smacks? The name, it's a great way to trick your siblings into hitting them. Yes. Do you guys want some snacks? Yeah, I do.

That in the capital of Thailand. You're like, big, big. Boom. The Variety Pack is actually $10 cheaper than the normal box, too, which is cool. So you save a little bit of money and you get a chance to try it out. So how many, how many come in the circle?

12, it's a 12 variety pack for 29 bucks. Oh, yeah. And is each box like two servings or something like that? I don't think so. I think it's a single box. Yeah, single serving. They're a big bowl. So you could trick exactly so everybody could try it. Wow. Is it's box like two servings or something like that? I think it's a single serving of rock. Yeah, single serving. They're a big bowl.

So you could trick exactly so everybody could try it. Wow. Now, the old school variety packs of the sugary series or whatever, they always threw in the one serial that I don't understand why they throw it in there. It was a raisin. A raisin brand? Two scoops of raisin. Oh, I like raisin brand.

Yeah. You didn't like raisin brand? What do you, you ever like if you're a kid? I did. I did. I did. Sugar cereals, That's not your go-to what the hell do you? I mean the flake's are on anything are terrible the flake the flakes had sugar all over it Dude, they were not it was not like yeah, no, I know reason brand was not healthy cereal So what you do with the raisins? I like the raisins in there. You don't like that. No, dude I like you like raisin

Chicken soups and can I man can I raise man? Thanks Justin. Yeah, yeah. Oh, I like raising two scoops and then Kellogg ran. Kellogg raised man. Thanks, Justin. Yeah. Yeah. Okay. So each box is 110 calories. 110 cat. Can you read all those macros? What's my eyesight going bad again? That's tiny does got it how small. Yeah. You got a friend. Hey, Doug, can you get it bigger? Yeah. Because I want to read the the macros. So maybe you can read them. Oh, yeah, these get some caffeine. Yeah. I mean, Yeah, so total fat, six grams, carbohydrates, eight grams. No sugar. No, see zero sugars and 12 grams of protein.

Wow, and that's one little box. Throw in some milk and you got yourself a high protein, yum yum time. Yum yum, so little snack. Yeah, that's it. I always use two of those variety packs when I was a kid making a bowl. You never used one. Did you ever mix cereals? Oh, that's alchemy.

No, you do that with your slurpees, not with your cereal. You mix slurpees too? Of course you. Yeah, you do. Every kid mixed slurpees. You know, my favorite one was they had like a Coca-Cola slurp and then they had cherry and I'd do both of those. Yeah, that's my thing.

It's called cherry coke. I think that's a brilliant one. You're not brilliant Justin. They've already invented that. Listen, this is before cherry coke. I was gonna say to Justin's defense, that might have been how cherry coke was invented. I think that's how it started.

So, it's actually there falling my lead. Justin invented it. Yeah, try mixing coke and sprite for it. How about that? Yeah, that's right. Coke and sprite. That's exactly what I got here. That's what I did.

No, it was absolutely terrible. You would be that guy. Yeah, that's right. Coconut sprite, but that's exactly what I got here. That's what I did. No, it was absolutely terrible. You would be that guy. Yeah, anyway. Dude, I got a message from somebody yesterday, and it's a message I get every once in a while, and I hate answering it because the truth is unfortunate, but you guys ever get somebody who asks you, how much does it matter, or does it matter

if I want to be a trainer that I need to look fit? Do you ever get that question? Of course. Yeah. I hate answering that because unfortunately, it does matter. It's not everything, but it does make a difference. Especially if you lose your better clothes or if you're fat. Yeah, just so.

That's all I'm just going to put down. That's what makes you the best clothes. Yeah. It's still clothes, you know, 30 packs. No problem. Yeah. No, we're in a, you know, 30 packs. No problem. No, we're in a superficial industry, let's be honest. I mean, and the early traction of MindPump, I mean, that was, I knew this well before the idea

of even MindPump and all of us getting together. I knew when I was going to start to try and build something virtually and online, okay, I'm gonna have to present myself as like super jack just to get the attention for people then to listen to me for the value of the information. Right, and then be able to present the information. It's just unfortunate for that.

And doesn't mean that you can't train clients and impact a life at a time, and then they go and share with their friends and organically grow over months and years of training people. Like I think you can build a business off of being a really phenomenal trainer who's just very informed and really good with communication and you can help people,

and even if your physique isn't all the way there. But to really scale and grow rapidly, I just think it unfortunately matters because we're in a superficial world right now. It does matter, but the thing that I like to tell people is it matters, but it doesn't matter if you're shredded or you just look kind of an average fit. Yeah, like you don't have to be a bodybuilder.

In fact, if you look ultra-shredded, sometimes that can turn people off. Just look like a regular, you know, a person. Yeah, I think that's a great point. Like you don't have to be jacked, right? I think jacked, if being jacked, you get kind of the respect of everybody. But I think to as far as like people respect

what you're capable of doing. But I think the average consumer that's buying personal training, it's less of the, you know, 20 year old kid who wants to look jacked like you, it's more of the, you know, middle age person who wants to lose weight. And I think you just have to be in a place

where they potentially would like to be or go. If you're very few people, it's just like hiring the financial advisor who's broke. Like, that never made sense to me either. The guys are getting... Dentist with like, fuck up teeth. Yeah, the people that get into the advising financially, and they're still living with their mom,

and they're like trying to start this financial advising business. Bitcoin, put it all in Bitcoin. Yeah, you're like, well, I kind of want to get advice from somebody who's at least at a level higher than where I'm currently at. I feel fitness is the same way too. Someone who's going to hire somebody

who's still on their own journey, it's less likely. Yeah, I think it's definitely part of the thing. You have to live the brand, especially for the average consumer and person coming in the gym. But I think the only people I can really get away with it are like strength coaches. We're there in there with athletes. They fucking let themselves go.

It does not matter because they know the technique to a level that you have to have that at least. They're like, be super strong still, or like have like unreal, you know, coaching cues. Yeah, but I know who you're alluding to right now, and those guys have been, they've been around for all of our time. They've been, they've built credibility on their knowledge for decades of information, right?

So it's not like, they didn't start off as the beer belly guy trying to talk about it. Yeah, like Arnold could probably, I mean, people with higher Arnold, regardless of what he looked like nowadays. Exactly. Because of his reputation. Right.

But it does, it displays integrity, really. It's not so much people look at you and think you look awesome and want to hire you. It's more or so if you look very unhealthy, that that looks like lack of integrity. Because as a trainer, a lot of your job is telling your client what to do. You're telling them to change behaviors and it's like, you guys ever,

it's like listening to a preacher and preaching to you about a virtuous life and then you find out that they cheated on their wife or they stole money or whatever. And you still want to listen to them. You don't want to hear what they have to say because they lack integrity. I had years ago, managing big box j James, you're constantly looking for new staff because

if you have somebody that's good on your team, typically the company will take them and make them a manager so you need to fill that spot or whatever. So it's always smart to constantly try to fill your club with new people. So I was always on the lookout and I was was at a footlocker buying a pair of shoes and the guy came over and was just one of the best, most engaging salespeople I'd ever met. He was so great talking to me. We had a great conversation. Next thing you know, he asked me, what I do. And I said, oh, I manage a gem. And he goes, oh, he goes, I just lost 75 pounds. And he shows me this driver's license where he was like way heavier. And so I recruited him.

Now he wasn't at this point, he still had some weight to lose. He wasn't obese. He still had some weight to lose, but because he had such an amazing story and he was so engaging, I hired him as a salesperson. So he was an trainer, but he did sell memberships and he did very well. So I have this similar story. I was a lady that I hired that this was during this time too, where I was like, okay, I'm going to stop looking for. I had had a lot of trainers that failed that had multiple national certifications or degrees or looked super jacked. And like that also wasn't a great strategy just looking for that either.

So I thought, okay, I'm just going to ignore what these potential leads look like and the next like character that I think has just got the right characteristics as far as being outgoing and personable and can communicate well, good energy. And so I found this girl that, you know, she and she had a, like I think she had lost like 50 or 60 pounds, but still had a long ways to go. Definitely out of still out of shape, but great energy, all these things. Okay, this is gonna be a great time for me, or a great person for me to try this on. Like, yeah, that was on me. And unfortunately, it just didn't work out. I mean, there'd be a trainer.

She was a trainer. I had her to sail the guy. Right, as a trainer, you might not be able to get away with it. And there was like a handful of clients that really loved her. So that appreciated that. They were really insecure with their way. They felt that they can identify with her.

But she only attracted that very small niche client. That client that was in almost exact same situation that she was 50 pounds heavier. And they really, they loved her. But that's small. Because they can relate. Percentage wasn't enough for her to sustain her business and eventually I had to let her go because she just couldn't survive in the club and you know so I don't know there's there is some I think some people that can make it work but I've definitely tried that

experiment to see if like okay if you have all the other attributes could you be a really successful trainer and at the end of the day day, I think that's what everybody would say at the end is like, man, I just, I feel like she hasn't got all the way to where I want to be. And so I want, I want somebody who's already experienced that and can speak to that. And so yeah, no, if you're going to get in this space, you have to understand that, that you're gonna probably have. Definitely a part of it, right? Dude, did you guys know that 10% of a European population is immune to HIV? What?

Yeah. Why? Apparently it's because of the bublonic plague. What really? Yeah, it's left over. Because they had the plague wiped out pretty much like, oh, what is it? Like 80, 90% of the population? I don don't know crazy. I think it was one third.

Okay, I just, you know, really Exaggerated there. But maybe you're throwing numbers out my ass. Maybe I'm wrong. Yeah, that's a lot still. So because everybody got the plague, they built up a random... Yeah, only strong survived. And they got a random immunity to HIV? But yeah, I didn't even know people had immunity to HIV.

I thought it was pretty contagious to everybody. Yeah, they found people who have antibodies. What does that say, Doug? How many? Wiped out 30 to 50% of Europe's population. Okay. It's in between 50. Yeah, 50's a lot, man. I mean, it's a lot more than it was in his quasities.

Could you imagine that looking around half gone? Just later. Like Bill Burst said, did that you see bill burst post yesterday All the parking spaces that are open in LA right now Do you have fucking love that good? Dude I love those random facts you have anymore. Yeah, uh, you do well. Yeah, I do but actually I was only the dance monkey dance Sal that was really good. Give me another one Yeah, you know what else makes me horny There's only the dance monkey dance. It's like, it's the cell. That was really good. Give me another one.

Give me another one. Hey, you know what else makes me horny? Random facts. Random facts. All right. Keep them coming. Let's see. Keep me coming.

Sorry. Okay, here's one. I'm just going to read this one for you. As a child, Mason McDiid cried constantly from severe cerebral palsy issues. His father failed to comfort him with classical and new age music. So he was trying to comfort him with new age music.

But then he tried Metallica and the child stopped crying and fell asleep. Now in his 20s unable to speak, Mason's attended like 100 plus surgeries and attended 450 metal concerts. Boom, metal. Wow, that's pretty cool. Metal heels.

You guys used to make fun of me because it calms me down with this heavy music, but I was like, wow, there's something to that heels like you guys used to make fun of me because like it it calms me down with this heavy Music but I was like wow, there's something to that. I don't know how the hell like a calm someone down Do you think maybe you have several poles you we don't know? Surprise Would you call it several yes, do I say several? No, he said so yeah, three balls. You got more than one Yeah several of them. Yeah, what's this note about this duck build dinosaur? Is that who's that Justin? No, I wasn't not me. Someone's gonna bring something about a duck-built dinosaur. I mean that's not the last name. Why is there no doubt that?

That's 100% not me. It was you sound. Was it me? It was definitely. Oh man, I need my memories going. No, no. I was going to get a raise. I was going to bring up meer in our partners and what they're doing right now. It's pretty cool to see they're always giving back and they recently are doing this. I think it was a called Kula Doug, what's the, what's the,

yeah it's called Kula. So they're doing this where they go into, it's Rwanda where they're in right now, is that correct? That's correct. Yeah, so they went into Rwanda, I think this last year, and they're doing this program called Kula, where they're basically helping, and I believe it's geared towards women

and developing them as like business leaders in there. Part of it is, some of the other parts, I think, are both. Oh, really? Yeah, and when I saw, it's a, so there's, it's a different approach to helping people in need. Their approach is to help them build businesses,

to train them, to teach them skills, to make them self-sufficient. It's such a large part of what they do. Which is really cool. Remember when we talked to, what's our friend that goes over and teaches them how to build the wells for water, I cannot think. Justin Ren. Yeah, Justin Ren.

And, you're so sharp right now, Justin. I know, I know. Right? Come on in. You know, and one of the things that I think is interesting is that we think sometimes just sending people over free stuff, free food or free clothes. We think that we're really helping, but when you think of a nation like that, you potentially put somebody out of business who is providing that service for that country.

Here in America is when we think, oh, let's donate this and we send over all these things to a nation thinking that we're really truly able. We are devaluing a lot of their farming and their food that they're already producing. Well, that actually happened. Yeah. That actually happened with, I forgot what the name, remember that big concert that happened in the 80s?

Michael Jackson, the world, some like that. And it was to provide food in a part of Africa, forgot what it was. Yeah. And they got tons and tons of aid, tons and tons of food, destroyed their own local market. So the farmers who were producing rice and stuff got destroyed

because people are getting free food. Right. And because they did this for a couple generations, people forgot the skills of farming and whatever. And they became completely dependent on, you know, on foreign aid. So that's why I love something like this, like what MIR is doing, just because obviously they understand that and they've thought about that.

So instead of just like donating money directly to them or providing some free food or water service or something like that, it's like, okay, we're going to go in, help them develop businesses. Right. And help teach them, educate them to grow and create their own products, their own business within their country, their own business within their country, their culture. And that to me is like, I mean, that's how you really affect change long term for a place

like that versus just giving something real quick. So, it's really awesome work. Okay. Now I remember what it was about the duck bill dinosaur. It was. It was. Here we go. Such an asshole you might want to jerk.

I told you guys, my memories were just random. We'll just sit here, you know, I want a jerk. I told you guys, my memories were just random. We'll just sit here, you know, watch the paintpills. So, scientists found, they made an announcement that they discovered DNA in a 75 million year old baby duck-billed dinosaur. So they actually found intact DNA just like Jurassic Park in a 75 million year old dinosaur. Didn't someone, wasn't there like photos of this going around Instagram for a while there?

Yeah, Google this. I saw this. This was going posted that no one or you put this was on your notes. I saw this like a week ago. Yeah. People were sharing like a little version of it. You can see it?

No, I did. Meanwhile, I want to find out what the hell's going on with the clone mammoths. Like are we there yet? Do we have a mammoth? Oh, I don't find out what the hell's going on with the clone mammoths. Like are we there yet? Do we have a mammoth? Oh, I don't know. Remember that initiative. They're doing that. Only scientists Yeah, that's right. They're working the clone. Why are we doing this crazy shit because we can yeah exactly Yeah, what's the purpose of that? You're gonna have a woolly maybe woolly mammoths when extinct because they were fucking killer like for a reason Yeah, we took them out.

You know, and you're going to bring them back. This quaz brought to you by Organify. For those days you fall short on getting your organic veggies or whole food nutrition, Organify fills the gap with laboratory-tested certified organic superfoods to help give your health a performance-the-added edge. Try Organify totally risk-free for 60 days by going to organify dot com that's a large and i f i dot com and use a coupon code mine pump for twenty percent off at checkout first question is from feb's creke

i live in france and jim's may be forced to close due to the coronavirus what are some tips to maintain muscle during this period of time? This is going to be a much more of a common question, I think, because of this problem. Well, obviously, if you have home gym equipment, you're totally fine, right? You can work out at home. If you have a barbell dumbbells, adjustable bench, you're pretty much set. You could do almost any exercise and train body part with that type of basic equipment. But let's say you don't have any equipment whatsoever,

what are some good, I guess, body weight, no gym required type exercises and workouts. Now, we created a program specifically around this, called Maps Anywhere. So it's a full workout program that doesn't need or require equipment. It just requires bands and your body weight. There's a couple of things you could do to make body weight exercises more challenging

because the thing for me with body weight exercises, like a body weight squat sometimes is, it gets too easy. Like how many of these do I need to do before, you know, I start to feel these or whatever, because I don't have, you know, 200 or 300 pounds on my back. Just moved to one leg, you know, single,

you know, one limb type movements like single leg squats or pistol squats, one arm pushups, very effective exercises, lots of resistance, and you can get great workouts with some of these. Also, this is a great time to do a tempo and isolation exercises too. Or isometric exercise. Isometric, yeah.

Isometric and tempo stuff is great. Like, man, I can take somebody and do 10 body weight squats and make it extremely intense. Slow. Oh yeah, slow it down, do an isometric hold at the bottom of it. And yeah, slow it down, do an isometric hold at the bottom of it. And yeah, watch you get, I mean, of course, another great option

is if you can do a single leg squat, but that's normally a really big jump, right? A lot of people, you could assist, I guess you could hold onto something well. Yeah, but it's even then still really hard for a lot of people mobility-wise, strength-wise to make the jump from,

okay, body weight squats are really easy for me. Let me go to a single leg pistol, like even with the assistance, it's typically pretty challenging for most people. So my first way to progress bodyweight squats is just simply slowing down the tempo and doing isometric holds at the bottom and you can make those really, really challenging. So and then if you have the ankle mobility and hip mobility to do and strength to do a single leg squat, I think that's an excellent advice. I think to rubber bands, now that we have different versions, they have some now that are

really applied, a lot of thickness to it, so it's got more weight resistance that you can really challenge yourself with. Before it used to be, if I worked out with bands, it was basically like, I mean, it's pretty light. It wasn't any much better than working out with just your body weight, but I think there's a lot more options now with these thick bands

that you can really get some serious resistance that you can really get some serious resistance that you can work against. And do pretty much just about every exercise you can think of, as long as you have something to wrap it around, and I know as a rubber bandit, we have handles for these as well too, so you can still do all kinds of stuff. Seriously, you could do, and I did this years ago, traveled to Southern Italy with my family. And the small town that we were staying in, they have a gym

that just so happened to be closed for the entire month that we were there. So I had no gym to go to unless I went to the next town, but I didn't have a car. So all I had access to was a pull-up bar, resistance bands, and my body. And I had access to was a pull-up bar, resistance bands, and my body. And I had phenomenal workouts.

Obviously, with a pull-up bar, you can do one of the best back exercises known to man, which is pull-ups. You could do all kinds of pressing exercises for the upper body by elevating your feet, which increases the resistance. You could balance with your feet up against the wall. If you wanna do upside-down push-ups, those tend to be very difficult. And then of course, which increases the resistance, you could balance with your feet up against the wall if you wanna do upside down pushups.

Those can tend to be very difficult. And then of course you can use bands, but here's something else that I found. Because of the lack of high resistance for a lot of exercises, frequency became more important. So normally when I'd go to a gym, for example, I'd hit full body, maybe three days a week with heavy weights. But now let's say I'm at home, I don't have access to heavy weights. Well now,

increase the frequency. So instead of doing three days a week, do six days a week, six days a week, I'm training the whole body with a 30 to 45 minute body weight band based workout. And you'll actually get some pretty damn good results. In fact, what you may actually notice is if you switch out of the gym and do that for, let's say, two or three months or even one month and then go back to the gym, you may actually find that you have better stability, better fitness. It's a new novel stimulus. This may be an opportunity for you to change up your workout so much that it gets your body to actually respond and at the very least it'll prevent

Lots of fitness loss and muscle loss and that kind of stuff So frequency becomes more important when you don't have the the weight that will create the tension that you want next question is from Johnny Trollow What are some of the best ways to stretch and strengthen the quadratus lumborum? Justin, didn't you do a YouTube series on QL stuff? I thought you did way back when I was doing it. I might have, yeah, I might have, I've definitely had, you know, vested interest in it because of straining it before and like having issues rehabbing, you know, the QL. And this is, this is a very common injury that people face, especially when they start deadlifting

and they get a little bit of asymmetry in shifting. And so I've found a few things too. I think we call it a half moon stretch, but basically I'm grabbing a post and then I'm crossing my leg behind me and kind of leaning my hips into it. So I'm actually, all of my direction with this stretch is going out to the side and it really helps to then, you know. What program do we include that in? That's in anywhere I believe in time.

Yep, yep, yep. So both of those. So the QL is a muscle in the, deep in the body, it's kind of near the low back. And when you do a side bend, you're activating it, right? So it's kind of flexing the body at the side. It's a very, the low back, and when you do a side bend, you're activating it, right? So it's kind of flexing the body at the side. It's a very, very strong stabilizer.

Oftentimes when people pull a muscle in their back, when they're deadlifting, it's not uncommon for it to be this muscle right here at the QL. So it is an important one to stretch and to strengthen. One of the best ways to strengthen the QL is through heavy stabilization type exercises so you could walk with like one dumbbell in one hand called the anti-rotation type exercises. Anti-rotation. Or a single leg deadlift would be great for that too. Yep. And then one of my favorite QL movements, and it's not, I mean, it does work the QL directly, but it's not always considered a QL exercise, but still one of my favorites is a windmill.

Yes. I love windmill for both stretching and strengthening the QL muscle. But yeah, oftentimes when I would have a client that would come in with like back pain and if it was muscular, it was more often than not, this was the muscle that was the problem.

It was the QL. Yeah, and I think too, like some of the anti-rotational exercise, if you wanna break it down and do like a pointer, what do we call it, bird dogs? Like a bird dog, but you're doing that without any slight bit of rotation in the hips and really like isometrically holding that pose

and getting everything to respond accordingly. A lot of times, it gets agitated because it doesn't feel supported and then you emphasize that the agitation, which then you're going to feel in the QL. Those things in the pale of press where you have the rubber band against the pole and you're doing the press, but also not allowing your hips to rotate and your shoulders to rotate towards the rubber band. Yeah, there's another way, a good way to stretch this that I find is good for people who have difficulty. Because when you do like half moon

or some of these standing stretches or the side bend stretches, maybe like the ones you didn't in elementary school or PE or whatever, sometimes it's hard for people to do it because they'll flex in other parts of their spine because they're so tight in the QL. So they don't really feel it. I found a remedy for that, which is using a physio ball.

So you can actually lay on a physio ball sideways with your legs split. So you'll have like, imagine if I'm laying on the physio ball, my left side is on the physio ball. If I put my left leg forward and my right leg back in this kind of split position, then reach up over my head and then kind of stretch over the ball and try to relax over the ball. You'll start to feel the stretch in that part of the line. Actually, I remember a really good one that helped me a lot, which was the supine scorpion,

but I would place my knee on top of like a foam roll, and then I would open up. So I'd have my hands, I'd lean all the way to one side. I'd have both hands together at the top and really work these T-spine drills where I'm opening up. I'm pushing my knee down to anchor my body. I'm anchoring my other hand. I'm opening up and rotating my upper body, and then kind of pulling as hard as I can

to the threshold. So a lot of times you're not gonna to be able to touch the other side. And the closer I get to that hold in that isometric pose, which really then helps to relieve a lot of the pain that you're going to experience. You know, Doug, will you make sure you make a note? We should do a QL series and back because it is so common that this is the issue when people are feeling low back pain and don't know how to stretch it or strengthen this. So I don't know why we haven't done a series on this.

This makes total sense on one. It does, it's a very common one. But again, favorite exercise for me is windmills. I think if you, windmills are a great way to prime your low back and body before you do pretty much any workout, you could do it with weight, but you don't even have to, you could just do it with body weight.

It's a great movement to get this. So I always incorporate it, it's a great prevention method to prevent a lot of back issues. All right, next question is from Teeny Tangy. What are some habits you guys have introduced in the last year, Good or bad? Hmm. I gotta think about that for a second.

I'll give you some, like a good one for me right now, and it's been, I guess, the last eight months. That's how old my son is. I've gotten really good about getting a majority of like my phone, email, social media work done before I come home. And I've gotten really good about putting my phone down and then just that's my time one-on-one time with him. Now obviously in the early months, some of that one-on-one time was him just kind of like laying on my chest while I watched

a TV series or just sleeping with him or whatever. But now that he's active, it's really cool. This last like probably month and a half, two months, he's a blast and he's active, it's really cool. This last, like, probably month and a half, two months. He's a blast and he's fun to play with right now. He's sitting up and he's very, very aware and interacting with me. So this has just been something that I've tried to create as a habit when I, soon as I walk on the door, it's like,

I go over, I wash my hands, then I walk right up to my son and I pick him up wherever he's at, and then I'm with him for the night. That's kind of my time with him for the next two and a half hours, sometimes wash my hands, then I walk right up to my son and I pick him up wherever he's at and then I'm with him for the night. That's kind of my time with him for the next two and a half hours, sometimes three or four, depending on how early I get home. And I pretty much take him over and don't let him see me on the phone or being distracted. I just give him that one on one time.

So that's been a good habit that I've introduced in this last year that I've been pretty consistent about. I mean, there's always been exceptions to the role, but for the most part, I'm pretty consistent with that on a really basis. Yeah, I just started doing this on a daily basis where I take my kids, and it sounds silly, but made a big impact. I take my kids on walks or I take them to the park

every single day with my son. He's a teenager and sometimes getting teenagers, I guess, to open up. It's kind of tough. Like, hey, how does school find? What's going on? Nothing. It's like, okay.

So what I've started doing is taking them on these 30 to 60 minute walks. And as we're walking about 10 minutes in, he naturally just starts to open up and we have great conversation. And then when my daughter, I've been taking her to the park. There's a park about 15 minute walk from my house.

I've been taking her every single day and I've made it more of a habit. And what I mean by that is, a habit, in my opinion, is something that you do when even when you don't feel like it. So like, you know, it's easy to go walk to the park when I'm totally in the mood, but I'm not always in the mood. Sometimes I'm tired or feeling lazy or I want to do something else. So I've just made it a thing. Like we're going to go no matter what. And we go to the park. And the same thing with

her, she starts to open up and talk to me about her friends and what's happening in school. And this is now something that I've done on a pretty consistent basis. And it sounds silly, but it actually made a big difference with our communication. Yeah, I'm very similar to both you guys. I guess in terms of addressing a few things with movement and with kind of putting the phone away immediately

when I get home. But like before I even get into my truck now because we sit so much, I have like certain practices I do to open up my hips because that was a real problem for me for a while. I would just feel this impending tightness that would start forming like a knot in my leg and then I would travel up the kinetic chain and get all the way up into my hip and then hurt my knee, and then it's like this whole thing that I was just like constantly battling. So I've been very much more on top

of addressing this before I get into my truck. I do a couple of unlocking hip things. 90, 90s, I, you know, I'll use the stick mobility moves and a couple other like mobility drills, get in my truck home, and then I immediately will find, usually, my youngest is playing tether ball, I'll grab him, and then we'll grab a dog, and we'll go for a walk, and then just immediately,

just kind of get that movement and activity happening, and it always creates just a better mood of the entire house if I do that and address it right away. And then, just hang my phone up as soon as I can. You know, so whatever I can do here and stay a little bit longer to answer questions, whatever is the better. As far as I'm bad habit, I'd, we've probably, I'd say the last, that's been about eight months. I'd say around the same time my son came. Well, we were, I used to be really good on weekends of our breakfast being like a, you know, eggs

and bacon first thing in the morning. That was kind of how we, we did it. And if I wasn't very active that day, I was pretty good on my calories. But Katrina's been making these incredible like protein pancakes that we've been eating for like the last, I don't know, almost a year now. And they're great if I go train afterwards, you know, but it's probably like a thousand calorie breakfast, which is really high for me. And, you know, I'm no different than anybody else.

I get, I get to play the same mental games. Oh, it's protein pancakes. It's not, you know, they're healthy for me. But the reality is I know because I've measured them out before, like it's a very high calorie carbohydrate breakfast. You put like zero up in or anything else. Yeah, too, you know, like the whole deal. Yeah, the whole deal, and of course it goes good with bacon, so it's a big ass breakfast

for me. And when I was competing and lifting and training hard on a very regular basis, you know, my body didn't feel it. It was no big deal. In fact, it fueled these great workouts. This is another example of like how something that could that could be quote unquote a healthy or an okay choice or whatever Is now create become like a bad habit for me because I'm not moving like I Used to every single Saturday. Saturday very easily now, especially with Max, not moving around very much,

could be me just being on the couch and on the carpet with him and just kind of sitting around and not doing anything all day long. So that's become a really bad habit of just, that's what I love. I was loving to have every Saturday morning and I think it attributed to me even putting on a little bit of bad weight over the last year.

And so that's a bad habit, I think, that I've been doing for a while now. Yeah, when we travel, our diets are always off. You tend to eat, eat out more, and eat food that's fast burgers or whatever. And I always notice when I get back, it's hard for me to break the cycle. I tend to, it's hard for me to break the cycle. I tend to crave it more. And I've let myself go on that path for a little too long now. I would say, part of the reason is

because I'm enjoying the strength that comes from the extra body weight, but I'm pushing it now a little too much. I notice almost on a daily basis, I'll have something or eat something that normally I wouldn't have, isn't the best choice. Has it become a habit?

Probably, it probably has, but we'll see about breaking that if it's soon. Yeah, I would say, and this is something that I've just recently sort of addressed, but I saw this leading in bad direction because I was justifying it constantly because it was like a social, sexual lubricant, if you will. Alcohol.

So, whoa, you got excited every second. I was like, what? What the hell would you got going on with it? Yeah, man. So, like, it was almost on like, oh, have you had a roofie? Yeah. Yeah, no, no, no.

I'm just out, my bad. Yeah, so every weekend it was kind of turning into a thing where it was like I'm hanging out, I'm, you know, I'm de-stressing and we're just being more social, me and my wife and get your wife drunk so you can get laid. That's what you're 100%. And I'm like, okay, we got low calorie options now, honey. White claw. Look at this.

Yeah, let's be basic, you know. And so that was kind of becoming a thing where I was like, wow, we did that last weekend. We do this this weekend. Can we do this without this? It was a challenge, because it's like, in order to be in the right frame of mind where you don't worry about everything else under the sun

out there. But how do we cope with that and divert all that stress without having to introduce a substance all the time? And so this became a conversation that we've had and we're right now, we're in it. So my weekends are boring, dude, I'm gonna be honest. But we're getting through it.

Yeah, and I mean, it's good. It's good for us to nip it before it becomes a thing. You know, that's a thing for a lot of people. For a lot of people. Yeah, it is. They have a wine every night so that they can have that loose conversation or they party every weekend with their significant others so they can feel loose or whatever. And you're totally right. I think it's almost like you start you, you run the risk of developing a relationship around a substance. And then when you remove it, like, uh, what do we do? Well, you run the risk of building a relationship around a substance. And then when you remove it, like, uh, what do we do? Well, you hit it right on the head.

And this was, it's been a while since I actually shared this hack on the, so if you've been a long time listener, you've heard me talk about this, but this, that's why the listening to an audiobook with Katrina was like such a game changer for our relationship was, I noticed the same thing. You get two couple, you get a couple, and you're, you know, quote unquote a power couple, right? She's a hard working business power model. Yeah, right.

I'm a hard working businessman. We got all this stuff on our plate, we come home, and you know, it's the conversations that you tend to have are, hey, did you go to the grocery store? Hey, did you remember to take out the trash? It's all this stuff that we're always having to do. It's not this romantic, deep conversation, which typically leads to sex in a relationship.

And when you've been in a relationship for five, 10 plus years, like Justin, you have, like I have right now. Like sometimes it's really easy to forget about those things that light that spark. One of the things that I notice when Katrina and I would listen to an audio book is it would give you that same distraction of all the other bullshit that's happening in the world, or what we have to worry about work-wise, and we'd be listening to the book. That's how it would start, but then it would spark this really cool, deep, very present

conversation. We're listening to an audio book, but then gets us talking about that thing or in that moment, which made us connect on a whole other level than the average come home from work. And honey, did you remember to do this? Honey, did you do that? And like, that's not real communication and real talking, even though it feels like it because we are, that was a massive hack for me.

And we always, if we ever feel like we're losing connection or our sex life is ever suffering or anything in that, we know that that's the formula to get back on that. It's like, okay, we haven't been listening to our audio book together. Tonight, we're going to make that a priority. And it's nice because it, for people in a relationship that can relate to this or going through something like this, it's not putting the pressure on, we need to go have sex because that's not,

that's not fun. No, we're just gonna listen to the book. Yeah, we're gonna go listen to the book and we're just gonna sit and choose something that we're both interested in. And doing that, it's crazy how that sparks these decomposations which then lead to the intimacy, which then leads to the better relationship.

Next question is from who's saying, how and what defines a person's self-image and how do you learn to not identify your body image as your self-image? Wow, that's a bit of a deep, a deep, you know, years ago I heard a saying and I used it as a trainer because it was very powerful and that was to not confuse your body image with your self image. So in other words, you could be objective about your body. You could look in the mirror and say, you know, right now my body is reflecting my poor lifestyle. Right now my body is reflecting my bad eating habits. My body is reflecting the fact that I'm not active,

but that doesn't define who I am. It doesn't mean I'm a bad person. It just means that there's certain things that I haven't done, and now you can see it on my body. And it's very different from somebody looking in the mirror saying to themselves, wow, I'm overweight, I'm at a shape, what an idiot I am, what a terrible person I am. I don't deserve respect, I need to punish myself. Very, very different. Your

self image is how you feel about yourself and how you feel yourself on the whole, you know, and I like to tell people to look deeper, you know, okay, fine, you're at a shape. And, you know, this is the thing by the way, some people go too far in one direction. They completely lie about the body image part. No, no, no, you look fine, say you look awesome, say you love the way you look. Like you're denying people truth a little bit there.

It's okay to say yeah, I'm overweight. Yeah, I don't look good. You are not fat, but your body has fat. Right, right. And that's real feedback. Right, exactly. And that's a result of a lack of movement and over consumption. And that's just purely science.

But that doesn't identify who you are as a person. You can still be amazing, brilliant, smart, beautiful, all these great attributes. And at the same time, still be allowing yourself to have an out of balance, energy balance, where you are consuming more than you're expending, and there's nothing wrong with that, and identifying and understanding that is a very important exercise that,

and I think that a lot of times, I think I purposely challenge my own body to do that, to allow it to get skinny a little bit, to put on a little bit of body fat to go in and out, and then to always try and remain consistent with who I am as a person. And just because other people may be saying things to me like, oh, what happened to all your muscle or what's that? I don't allow any of that stuff to phase me. I know who I am.

I know that I can control that and do that anytime I want. I don't identify with being this muscular guy or not muscular guy. You just gotta be okay with that because it's not who you are. But it is a reflection of what I am doing or not doing to build muscle or burn body fat. And that's the honesty part.

Like it's okay to be honest about that. And you know, here's a challenge. If you identify with your body that strongly where it becomes your self-image, you're gonna be screwed no matter what. Because first off, if you're lucky, you get to live till old age. And your body's gonna change.

There's nothing you could do about it. So if your body image becomes your self image, like a lot of, you can look at a lot of celebrities. A lot of celebrities like this, right? They get famous because they're beautiful. Maybe they're sex symbols. What a difficult position to be in, because it's very easy to self-identify with your body

when your body's what gives you all these accolades and love and all this attention. But here you are now turning 50, 60. Oh my gosh, what do I do? Tons of plastic surgery, tons of treatments, but my body's going to get older. There's nothing I can do about it. What a terrible position to be in. That's why you don't want to self-identify so strongly with all these things that can change. Who you are is something far deeper. All these things that can change who you are something far deeper. It's inside. It's you know Some people would say it's the consciousness observing the world around you That's what Eckhart totally would say, you know religious people would say it's the spirit

Inside of you. There's a reason why religious practices and philosophers Identify these things as such. It's because it is a very It's a better way to live. Otherwise, you're going to find yourself at odds with yourself. You're going to be finding yourself battling yourself on a constant basis. You know? So you want to be able to talk about yourself in that way and say to yourself, you know, there's a difference between looking in the mirror and saying, I look like crap. I hate myself.

And I look like crap. I need to start taking care of myself. Very, very different mentality. It's really hard, because you get a lot of feedback from other people, and then you start really owning that feedback, and that becomes, like, in your mind, is like, this is how everybody perceives me, so this is obviously who I am as a person.

I think it's just, it's tough, but you gotta go deeper than that, like, so you're mentioning spiritual things, you're mentioning things of, you're mentioning things of really diving into true meaning and purpose that you can find elsewhere outside of your body. And whether that's being involved more, find a community thing where you can give back, where you can immerse yourself amongst other people and like really think more outside of yourself. I think you're your internal like a lot of times I've found with clients that get really obsessed with their bodies. It's like that is everything. Like I'm like, okay, what else are

you doing? Like what are the things you have going on in your life? Like there's not a lot. It's like it's very much like self-centered you know issues wise And it's hard to break out of that because you keep feeding it all the time. Well, I also think this is a result of the over-glorification of these extreme examples of bodies too. Right? We, even like, I'm in some of the worst physical shape

if you were to compare the aesthetics of my body today than I was in the last five years. But I'm extremely healthy. I'm like, I don't have a higher body fat percentage than probably 15% right now. I'm strong, I'm mobile, I have good relationships, I have a good relationship with exercise in the gym. I'm in there about three times a week right now

I'm in a very help but if you were to look at my body Oh, it took a picture of me naked next to me naked five years ago in the in the you know peak of me body building Oh my god, I look so deconditioned and out of shape and unhealthy. It's like no, I'm not I in fact There's a good chance especially if you count the antibiotics and the things that I was doing in the stress levels that I had back then, that I actually may even technically be healthier today than I was then. But because we've over-glorified this extreme version of aesthetics, we start to identify so closely to, you know, oh, what, what you've looked like at your peak

or what these people that we follow on social media look like and think like, oh my God, and you start to identify with that when it's like, no, learn to detach from that and really be honest with yourself. If we do think about the other things in your life, like balance and family and relationships and mobility and overall strength and energy and sleep. Like if all those things are in check really well and your body fat percentage is 3 or

5% north or south of what it was before, that shit doesn't even matter that much. Yeah, and so everybody else is judging and thinking about. And also consider this, every second you have an opportunity to be someone different. Okay, so what I mean by that is, you know, let's say you made some really bad decisions in the past. Maybe you even were a bad person. You hurt somebody, you stole, you broke some laws, whatever. That's who you were, right?

You can always be someone else this second. So, remind yourself of that. So, even if you have a bad past, because we know ourselves better than anybody else, we know all of our deep dark secrets and all the terrible things we may think or whatever and all of us have that issue, that's who you were, you can be someone else today.

And that is an empowering thought. It's also a true thought and it can help you separate yourself from maybe the negative self image that you had even just 10 minutes ago. And with that, go to mindpumpfree.com and down all of our guides and resources, they cost nothing. They're all free. You can also find all of us on Instagram.

You can find Justin at Mind Pump Justin. You can find me at Mind Pump Sal and Adam at Mind Pump Adam. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbumble at Mind Pump Media dot com. The RGB Superbumble includes maps and a ballac, maps for performance, and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically

transform the way your body looks, feels and performs. With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal trainer's butt at a fraction of the price. The RGB Superbundle has a full 30-day money back guarantee and you can get it now plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing MindPump to your friends and family. We thank you for your support and until next time, this is MindPump.

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