Mind Pump: Raw Fitness Truth - 1276: Proper Breathing When Lifting, Dropping Body Fat Percentage Without Losing Fat, Maintaining the Ability to Squat & Deadlift as We Age & More

Episode Date: April 22, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the best way to breathe during heavy lifts, how to balance cardio and running with the MAPS Anywhere program, whether body fat percentage can decrease without actually losing fat, and how to program the deadlift and squat as we age. The hidden meaning behind the book ‘If You Give a Mouse a Cookie’. (6:38) Disciplining children and effective strategies to try today. (11:12) Adam recommends the Flip Side Newsletter. (20:56) The value of money and what it represents. (23:06) The Stockdale Paradox, handling outcomes that come your way & MORE. (26:03) The brick and mortar gym model and the COVID-19 impact. (31:45) Fun Facts with Justin. (39:53) How Mind Pump uses Ned to combat their anxiety. (42:07) The fake news surrounding the coronavirus. (49:05) #Quah question #1 – What is the best way to breathe during your heavy lifts? (52:32) #Quah question #2 – What's a good way to balance cardio and running with the MAPS Anywhere program? (59:00) #Quah question #3 – Can your body fat percentage decrease without actually losing fat? (1:04:54) #Quah question #4 – As we get into our 40s and 50s, how would you program the deadlift and squat and is one better for us as we age? (1:10:47) Related Links/Products Mentioned April Promotion: MAPS Prime/Prime Pro ½ off! **Code “PRIME50” at checkout** Special Promotion: MAPS Anywhere ½ off!! **Code “WHITE50” at checkout** If You Give a Mouse a Cookie – Book by Laura Numeroff How a Classic Children’s Book Got Hijacked by the Culture Wars Love & Logic® Love and Logic Magic for Early Childhood: Practical Parenting From Birth to Six Years – Book by Jim Fay The Flip Side Proposal: You Get A $2,000 Stimulus Check Every Month Stockdale Paradox: Why confronting reality is vital to success A Vietnam Experience: Ten Years of Reflection: Ten Years of Reflections – Book by James B. Stockdale Good to Great: Why Some Companies Make the Leap and Others Don't – Book by Jim C. Collins 24 Hour Fitness reportedly considers bankruptcy options as the coronavirus pandemic continues to squeeze gyms across the US Mind Pump #842: The Steve Jobs of Fitness- Mark Mastrov Apple TV’s New Series “Home” Is a Must-Watch for Design Lovers Visit NED for an exclusive offer for Mind Pump listeners! Beaches, Parks Reopen In Santa Cruz County Visit Vuori Clothing for an exclusive offer for Mind Pump listeners! Mind Pump Webinar Mind Pump Free Resources People Mentioned Andrew Yang (@andrewyang2020) 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, the Top Fitness Health and Entertainment Podcast in the world, we answer fitness and health questions asked by listeners like you. And the way we open the episode is by talking about current events. We talk about our kids. We mention science articles that we've read.

So here's what went down in this entire episode of Mind Pump. We start out by talking about the book, Give a Mouse a Cookie. I bet you didn't know. There was a message in that. It's not just a funny kid's book. Then we talked about disciplining our children and the effective strategies, or what we think to be effective strategies. Adam talked about a newsletter called The Flip Side,

which will actually send you arguments on two sides of a topic, which I think is brilliant. Smart. That brought me to talk about the proposal that is in Congress right now, hasn't passed yet, to give everybody $2,000 a month for until the pandemic's over, I guess that means forever. I talked about the stock,

this is me, the stock Dale paradox, this is really interesting. We talked about gyms and the impact of what's going on with gyms, they're gonna be having to pivot really hard here very, very soon. We talked about anxiety and mine in particular, and how I'm using full spectrum hemp oil to deal with my anxiety.

Ned is my favorite company. So what I do is I take a dropper full of Ned hemp oil. And within about 30 minutes to an hour, I feel my body calmed down. It helps me sleep. It helps take away, this is for me now. It helps take away the physical symptoms of anxiety. There's no THC in it or very, very low THC. It's perfectly legal, but it's full of other cannabinoids that give

you that that calm feeling. Now, Ned is one of our sponsors and we have a discount for you. All you have to do is go to hellonad.com, that's H-E-L-L-O, and the ed.com forward slash mine pump. You'll get 15% off your first purchase. We talked about the beaches in Santa Cruz, opening back up, just then talked about how he liked wearing his favorite Viori shorts. Those are the Palm Gray core shorts while he went out there swimming.

I bet his cakes look really, really nice. By the way, Viori makes some of the best at the leisure where you'll find anywhere. And look, right now you're at home, you're probably in your ugly gray sweats. You're not looking very attractive for your partner. Get some Viori stuff. It's just as comfortable.

That's actually more comfortable, but it looks good. It's very resilient and lasts a long time. I wear Viori every single day, and Viori has one of the best guarantees in the market. It's lifetime. You buy some of their stuff and it breaks down. Take it back and get something else. Again, it's high quality, super comfortable, don't look crappy anymore. Get some super-ier significant other, please.

Get some, get some, Viori. It's way better than the gray sweat stuff. Anyway, we have a discount for you. 25% off, because you're a mind-pump listener. Go to Viori clothing that's V-U-O-R-I clothing.com-forstashmindpump. There's a code on the page that'll come up, that'll give you 25% off. Then I talked about fake news, that's kind of circulating right now.

You need to keep your eyes open for that stuff. Then we got into answering the fitness questions. The first question, how should you breathe during heavy lifts? So when you're lifting a heavy, heavy weight, what is the best way to breathe to brace your core and support your body? Next question, what's a good way to balance cardio and running with the maps anywhere

program? Really what we did is we went into talking about cardio in general, how you should manage your cardio if your goal is to get strong, speed up your metabolism, burn body fat, or if you just love doing cardio because it feels good for you. The next question, this person wants to know if you can actually lower your body fat percentage without actually losing body fat. I know that sounds kind of weird, but it's possible. We explain in that part of the episode.

And the final question, this person wants to know, look, as we get older in our 40s, 50s and beyond, how would you program the deadlift and squat into routine? And is one more important than the other? Also, all months long, this month, maps prime and maps prime pro, both correctional exercise type programs are 50% off. Now, maps prime takes you full through a self assessment and helps you design an individualized warm-up

or priming session for your current workout. So I don't care what kind of workout you're doing now, if you're running, swimming, if you're lifting weights, doing body weight exercises, how you prepare your body before your workout actually makes a huge difference and helps you move better, connect to the movements better, get better mobility,

fire more muscle fibers for better muscle growth and better results. So that's your priming session, but priming sessions are different from person to person. If you have poor shoulder mobility, poor posture, your priming sessions will be different than someone who has maybe hip issues or ankle issues. So maps prime helps you design that for yourself. Now Maps Prime Pro is all about correctional exercise. Go through all the big joints of the body, including the spine, find areas where you have issues

and follow the program to work on these issues every single day, 10 minutes at a time, to give yourself better mobility and better connection and less pain. Again, both programs programs 50% off. Here's how you go get that discount. Go to maps fitness products.com that's MAPS FIT and ESS products.com and use the code prime 50 that's PR I M E 5 0 no space for the discount.

E50 no space for the discount Teacher time and it's t-shirt time Shit, don't you know it's my favorite time of the week we have five winners this week two from iTunes three from Facebook the iTunes winners are T. Dinkle Peyton Lane for Facebook. We have Brock Degleesh Lane. For Facebook, we have Brock Degleesh, Nikki, Duke, and Angela Demarco. All of you are winners in the name I just read to iTunes at MindPumpMedia.com, include your shirt size and your shipping address, and we'll get that shirt right out to you. Boy, do I feel like an idiot. What? Yeah, that never happens. No, I just, what a moron. I'm so disappointed in myself. Why?

Because I talk shit the other day about children's books. And oh, you said that, you just write it. TV. Yeah, and so the reason why I feel like an idiot, because of course, of all the books that I chose to be like, that's a stupid book, there's nothing to it. There's a deep meaning to it that I had no idea. I was deeper rooted. Yes, give a mouse a cookie, okay. Somebody show this on a forum.

I wish I remember who shared it because I'd love to give her a shout out. That's a great book. And I talked about on the show because it's like, you know, when you read it, and if you didn't know this about it, you would read it probably like, I did it, this makes no sense, the sentences are like run on and whatever, doesn't really flow or rhyme, it's like made no sense to me, but what I didn't know about the book

that it was written in a Reagan's administration, it was during a time when one of the big heated debates that was going on in politics was about welfare. And that's what the book is all about. Well, okay, so it's not specifically about welfare, by the way. It was, because I know quite a bit about the history behind this book. I read that article and then it reminded me that I read about this a long time ago. What it's really teaching, of course they're going to attach it to politics. But what it's really teaching is, if you give a mouse a cookie, then he's really teaching, of course, they're gonna attach it to politics, but what it's really teaching is,

if you give a mouse a cookie, then he's gonna want this, then he's gonna want that, then he's gonna want this, and he needs to learn how to- Be self-sufficient. Take care of it. Like everybody has to take care of themselves. Right, that's a direct connection. Yeah, well fair, what are you talking about?

Well, I mean, it could be, right? But that's not why the guy wrote it. He was writing a basic- No, a chick wrote it, and she wrote it for that. I read all about it after that. After I felt like an idiot, I had to go- She specifically wrote it. Yes wrote it for that's what it's I read all about it after that after I I felt like an idiot I had to go specifically wrote it. Yes for that. Yes. That's what it was about now half of everyone's gonna Be like I don't want to read that book. No, no So I read it differently and I read it differently to my son you know saying so it's not just like before I have I mean

And this is the part I think we were talking about that how this came up right we're talking about different voices Mm-hmm That we use so my tone is like so different now because I was just reading it like the stupid kid giving a kid a cookie but there's a- And giving the kid like a good- There's a lesson, yeah, there's a lesson now. So as I said, after between every time I say a CSUN,

this is why we don't wanna do this because you think you're really helping the mouse but you're not helping the mouse here. Oh, yes. Have you, there's old fables that have some interest, like thousands of your old fables that have really interesting lessons. There's one about the, I'm gonna screw this up.

Almost all A-Sops fables are like that. There's one about the, is it an A-Sops fable, the one about the cricket and the ant? Is that the one or am I, am I, I don't know. Anyway, I read there was a story about the cricket and the ant, how the ants were working, and saving and preparing, and the crickets just playing musical, dangly. Oh, you guys, the cooca ant, how the ants were working and saving and preparing and the crickets just playing musical day.

Like, oh, you guys, the coocairs, this is just have fun, the sun is out and they're like, no, no, no, we wanna be ready for when winter comes or whatever. The logistics. And then the, you know, obviously food dries up, starts to snow, answer safe in their hill or whatever, and the cricket is like, I have nothing.

Like, what, it's a great lesson to teach you, to teach your kids. Now, I feel like we've gotten away from that a little bit at like newer children's books and newer kids cartoons. I have less of a meaning now, I feel like. Now, I don't know if that's just, again, I'm used to be about scared in the shed of kids from staying out of the woods.

Stay out of the woods. There's wolves, there's bears, they're gonna eat you. They're gonna dress up like grandma. You know, they're gonna do weird things to try and get you. Well, well, you guys know the popular song ring around the rosy. Yeah, what that's about. That's a black plague.

Yeah. That whole song is about the black plague. Yeah. It's literally about the symptoms you get from the black plague. And then at the end when they say, we all fall down. It's everybody dying. Yeah, rule uplifting. But if you think about it, it's actually quite brilliant.

It's like you have to kind of lighten the mood a little bit because it's the reality of what's going on. Yeah. So it's like, hey kids, let's think of something about the scary shit that's going on right now. Well, that was like when we watched that documentary on Mr. Rogers, I hadn't tuned into Mr. Rogers since that was a kid. And so when you're listening to it as a kid,

you're just the puppets that are playing, they're the story, you're not really a kid. Just like, that's why I felt so stupid about the Give A Mousa Cookie book is like, I'm an adult, I should know better to try and read between the lines. You know what I'm saying? And I didn't even read between the lines

while I was reading this little book, right? I had read it like every single night for like two weeks. I think self-sufficiency is one of the greatest lessons you can ever teach your kid. Oh, so this is, it has to be. Yeah. Well, this is going to be, you know, I get a lot of DMs about people when I talk about like the fatherhood stuff and the challenging thing. So one of the challenges that I already know I'm gonna have is Katrina is the the youngest of her family and I'm the oldest in mind and so the way we were raised

was very very different and one of the things that I know I'm gonna have to work on and have a lot of is I am very grateful for the adversity that I went through. And I know that it was very important to developing my character today. And so we had this moment just the other, just this yesterday, and he's crawling. He's real close to like, he's not crawling crawling everywhere yet.

It's like he makes a couple of crawls. So we're like, it's any day, it's gonna start happening. Can I just tell you real quick, just to interrupt you? I cannot take you post in private, whatever private pictures of videos every kid. It's so hard, I have to come over your house and squeeze the shit out of him. It's coming soon, so it's happening.

Well, he's getting really fun, right? I can't take it. The milestones are starting to happen, right? That are fun. So we're getting ready to crawl right now. So it's like every day I take them upstairs in our master room and I set them on one side of the room, sit them up and I go across the room and I play with toys to make them come over.

And you just start training. You just start playing with those toys? Yeah, you just sit over there in the morning. I do. I do. I do. I move across the room and I start playing with his toys to get him to start crawling over. And start playing with dollar bills, you train him early.

Well, so part of why I go upstairs is because, Katrina, as soon as he cries, she just breaks down and there's a mother, you know what I'm saying? Like right away, it wants to rescue him. And so I'm up there and he's, this was literally like a whole, I think it was like six or seven, I was actually recording this.

So I'll show you guys off air at the recording, but I wouldn't share, because then people think I mean, because he's coming, he's, he starts to crawl, and I'm like, yeah, I'm so pumped. I'm about to catch video of like his first like crawl across the room right now. And so I'm like, trying to encourage him,

and then he starts getting really frustrated. You know, he sprawls out and then he can't get his footing and he's looking at the toys he wants to get to him. So he's starting to cry. But I'm still talking to him, come on son, you can do this. You can do this. Overcome.

Yeah, right? And I'm pushing him to do it. Oh man, I tell you, my heart melted at one point. He stops crawling for a second and he's crying so hard. He has to wipe his tears. And I'm like, oh God, dude, come on son, you could do this. I want him just to bet and Trina comes walking,

what are you going? You know? I'm tearing. So yeah, so pissed that he's like, can't you see he's crying? I'm like, yeah. He's like, he needs more motivation. That's why I put a monster in the other corner.

Yeah, yeah. So it sparks this big debate back and forth between her and I. And she's like, listen, there's going to be plenty of times for you to teach him adversity. And my argument is like, no, it starts right now. These are the little things that are, this is hard for him right now is crawling, right?

Like, of course, when he's 16, it's not gonna be about crawling. It's gonna be something that's obviously a lot harder and more difficult. Way, way, way worse to deal with. Right. And so what I'm trying to explain to her is like, listen, this stuff starts to become hardwired right now. Now listen, I'm trying to explain to her is like listen this stuff starts to become hardwired right now now listen I'm gonna love the shit out of them too so I'm not

a father who's just gonna be an asshole and be push him push him push him through adversity and never show that other side as soon as we're done like I wrap him up and hug him and hold him and kiss him I'm proud of you and all that stuff I said so I'm a good thing you have Katrina for balance yeah well that's you know I know that I have the same thing with me, dude. Same thing. So, like these arguments are very common. You know what, that's really, that's such a good thing

that you have that that's, that's exactly what, what it's supposed to be like where you have one push, one one and you end up with a nice balance. And now, staring, you know, statistically speaking, it typically is the dad is usually the one that, this is just, and it's not always this way, obviously, but statistics will show that. Usually the dad that does this,

and it's the mom that's a little softer, you know what's interesting, after I got divorced, and you know, the kids would come and stay with me half the time. I started to take on both roles. I actually softened up a lot because, you know, because mom isn't there. Very weird. I can only imagine being a single parent.

It's like you're struggling. Because when you have another partner, yeah, you can lean on them to be that, right? I can be kind of tough knowing that she's gonna come right behind me and kick him up. Totally, I love you. Yeah, yeah, yeah, yeah. Absolutely, it's really, really strange.

But I think that's, you know, and you're right, you're bringing up a great point. They say, you know, you want to show your kids consequences when the consequences aren't terrible. Right, and when they get older then the consequences become. And this is my point that I was trying to make, was that, listen, I know you think it's not a big deal

because it's just him trying to learn how to crawl, but that's just it. It is not a big deal, right? It's a little thing. So if I can teach him, if I can instill this in him now, when he starts to hit other things as he gets a little bit older,

that it's gonna be innate in him versus the other way. If every time he cries or every time he struggles, we go to save him because just because he's little and it's challenging for him, then that will be his innate behavior. You know, it's cool about this too, is, I mean, this is obviously, you can think back logically, but the way you keep clients, you know, motivated and consistent is you

show them challenge, but you also allow them to have little wins, you know what I mean? So like, he's coming across the room, he's crying, he gave up, you give him a little toy, now he has a little bit of a win, then he wants to move forward again, you know, that type of strategy, which is just, I mean, it's what you do as a trainer. You're effective. It's because if it's so difficult for a client that they just fail all the time, they're discouraged. I knew this was coming for us because we had, I mean, before we had a kid, we had a dog together, right?

We had Bentley and then we had Mazi. And they're bulldogs, right? So there are stubborn personalities. And she never had a dog together, right? We had Bentley and then we had Mazi. And they're bulldogs, right? So there are stubborn personalities and she never had a dog before. And she was so loving all the time and it was never disciplined. And it was like, shower them with love and affection. And of course, when the dogs don't feel

well, they always mosey over to her, but then when it comes to respect and listening, like she doesn't have the same response with them because she hasn't instilled that into their behaviors. It's like, and I was that from day one, it was very, established myself as the alpha, the leader of the pack, and then when I say stop,

or I do it, they freeze because I have that, where she can do that and they overrun her and it gets her really. And now I see her paying for it as their older because she'll be juggling things in the kitchen and doing some dogs or misbehaving. And she doesn't matter if she yells or does whatever, they're not going to, they don't listen the same ways if I come in the same thing. And I feel, I saw that in her early and I thought, oh man, when we have a kid, this is going

to be it. She's going to have a hard time when I want to be the one that's like, you know, push them to be, it's okay that he struggles. It's all right that he's good. He's just two of you. No, you're right. He creates that balance. You're right, because I know that I'm very self-aware

to know that I'm the extreme version because of all the shit that I went through. Right, so I know I'm old enough and wise enough to know that I don't wanna put my kids through the same thing. I'm just because I think that worked out for me. There's got to be another side to that in which she's definitely gonna balance that. Yeah, they show studies show that

very, very disciplined households that have no love actually have some of the worst outcomes. So when you have just discipline, just structure, just gotta do it this way, but there is no love behind it, they've got really, really bad outcomes. The best outcomes are houses that have both lots of love and lots of discipline.

So both, you gotta show both. So it's so great that, and you're, of course, you're a loving guy too, it's not like you're just discipline anyway. And that's where I was trying to defend myself, because I could tell she was, you could tell she was upset with me. You're a loving person.

And I'm like, listen, I said, I would totally understand if I played that role only, like if I was just the asshole or just a, come on, make him push through, and always like, no, come on, like I'm very, very loving and playful and show my affection and love to him on a very regular basis. But when there's things that I know that we're trying

to progress him through and that's one example other examples They're like when we're trying to retrain him to sleep in his bed and not come back to bed with her It's like listen, we're gonna have some rough nights We're gonna have some nights when he's in a cry for like you know the 30 minutes plus straight You know the reality is too the reality is too is that she she may not admit this But she also wants to sleep with him in the bed of course, you know like no, he's crying You just want to tell them with him too, is that she may not admit this, but she also wants to sleep with him in the bed. Of course. Like, no, he's crying. You just want to tell him with him too.

Yeah. I get it. And I get it too, because I like that sometimes. But when he was going through that whole thing where he was sick, I was the one to say, like, just let him in. I want to lay with him. I know he doesn't feel good.

I want him next to me. And I want him to feel like that I'm there. So I get that. So you know, it's been heavily recommended to me along those lines. There's a book and a course called Love and Logic. Have you guys heard of this? No. Okay, so it's been heavily recommended to Jessica

and I, my aunt did the whole thing. She said it was extremely valuable. I've heard great reviews. So we actually signed up for their online course and we're gonna take it and it's apparently it's about when it's start. So once you sign, okay, so I hope I get this right. I think once you sign up, you have like six months to just complete all the modules.

So it's totally up to you because it's all virtual or whatever. Is this through got men or different? No, this is something different, but again, it's been recommended to me by so many people and Jessica has been reading the book and There are parts of the the book that she really you know that she's really enjoyed So I'll let you guys know as I go through it. I don't want to say anything on it I'm sure I'll miss represent it because I haven't taken the courses yet You know speaking of recommendations somebody recommended a newsletter a new one for me to subscribe to I just subscribed to it Last week and I've been getting the emails and I really like it

So I thought I'd share on the podcast. It's called the flip side, which this is cool because- Tell me about this. Yeah. You know, we talked like, I don't know, a while back about, you know, one of the things that's going to become very important for the generation coming up right now in the future is because the Facebook and Google and the algorithms have become so good, they know how to feed you what you want to hear.

And that's one of the greatest challenges. A lot of confirmation bias. Right, exactly. It's gonna continue to feed your own bias. So one of the things that, I know personally I always actively go do is I go read the opposing side, the side that I already disagree with, so I can

hopefully learn more, potentially change my mind or strengthen my argument. And so I think the future of reading content online is going to either one, take somebody really active, or newsletters and things like this, which I thought this is what's really cool, that obviously we're not the only ones that think this way, and there's already companies trying to find ways to cater to people that are wise enough to know that they need to read both sides. I love that. So it's called the flip side, and so the newsletter opens up with a very current political topic that's going on right now that just like released the day or two before, and then it actually shows you this is the right side and this is the left side, and gives you how they're reporting that topic,

each side, really, really cool. Isn't it funny? Yeah, by the way, if you wanna do this on your own, this is all you gotta do, right? Tune in to CNN or MSNBC, and then tune in to Fox, just flip the channel. The same topic reported so insanely different. It is frightening.

It's frightening, it's the same thing. And I'm like, wait a minute, this is insane. How is this so opposite? It's crazy. That's why I think it's really good. I mean, they put it all instead of having to bounce between two channels, you've got it all in one letter right there, breaks it down for you

and then allows you to kind of come up with your own conclusion. Speaking of which, something really dawned on me recently and that is that our public school system has done such a terrible job of explaining what money actually, what gives it value and what it represents. I don't think a lot of people, I think if you ask them, then they can start to say, oh yeah, that makes sense.

But I think just subconsciously, we never are taught this that money is only valuable because it represents. Because we all agree. A product by something. Well, besides that, we could all agree, whatever, but it gives it values that it represents product services or some kind of efficiency. So the only way, if you want money to be accurate to really, accurately represent value, money increases, paper increases when we've made more products become more efficient,

that's the only way it happens. If we don't do that and we just make more money and give it to people All it does is reduce the value of the existing money because that new money doesn't it's not tied to anything And the reason why I'm bringing that up is and we're gonna see this by the way What you're gonna see in politics is a is it is gonna be a contest between who can give more free stuff? Because of what's going on? There's a proposal in Congress hasn't passed yet, but the proposal is to give Americans $2,000 a month, every single month, and this, here's the end date,

until the pandemic is over. So this is money not tied to any value. All they're doing is creating more money, which just devalues whatever money's already out there. So really it's a tax. But the worst part is, there isn't, let's just say they pass this. They pass this thing, $2,000 everybody, and we'll stop it when they were on terror. Yeah, exactly. We'll stop it when the pandemic's over. There isn't a politician on earth that would win an election who says, I'm going

to end the checks. So it'll end up happening, it'll be forever. It would never end. It would never end because if, imagine if you were trying to win an election, you're like, okay, everybody, you know, we're gonna end these checks, economy's good, everybody's doing great, and it's devalue, I'm not voting for you, I wanna keep my checks. So I'm like, man, people need to really understand

the value of what money actually represents because if we don't, they're gonna play this magic trick with us constantly and mess with us and promise things and it doesn't work out. Wasn't that universal basic income? Wasn't that the whole stage that I believe it's Andrew Yang correct? Last time I said his name wrong, but that was his whole policy he was coming in trying to

like, now they're actually doing that anyways. So it's like, it's crazy. Yeah, it's crazy because they can say they can do it. And then you think, oh, this is gonna be just like the money I earned from work. It's gonna be the same thing. Right. But it actually has devalued all the money

because it's not attached to anything. It's just them creating, which actually brings me to another thing. Have you guys heard of the, I saw a video this morning. I thought that was awesome. Have you guys heard of the, I saw a video this morning. I thought that was awesome. Have you guys heard of the Stockdale Paradox? No. Have you heard of this? I haven't.

So Stockdale, this is really, it's a very, very cool thing to kind of ponder, especially right now. So Stockdale was one of the highest ranking, it was an admiral in Hanoi. This is during the Vietnam War and got captured in the 1960s as a prisoner of war. And he wrote a book. I can't remember what the book was called, but he talks about how he never knew when he was gonna get out

because you're a prisoner of war. You don't know when they're gonna let you out. If they're gonna let you out, they could torture you at any moment, so at any moment they could take them out. And they did, they would take them out of a cell and beat the shit out of them and do terrible things to them. This was a very, very scary, you know, just kind of difficult period of time,

but he came out of it very strong, very healthy, wrote a book. Didn't he, it was like it over a year, it was a long time. He was in there for a long time. For years, right? For a very long time. And so they, afterwards lots of psychologists

and authors wanted to know, like how did you survive this? Like this is such a, personally, I can't imagine of a more challenging thing to go through. It's not just that you're, you know, if you're in jail, you know when you're gonna get out. But you're in there, you don't know when you're gonna get out. They do anything they want to you whenever they want.

You have no control or you feel seven years, thanks Doug. So seven years he was in there. Seven years of being tortured, probably fed hardly anything. Whatever, right? Going through dysentery on that. Yeah, when you're gonna get out. So what they found was is that he always had very, very strong belief in faith

that he would get out at some point. So that was, he knew, like, I'm going to make it through this. And when I do, this moment will define me and make me a stronger, better person. But then there's another side to it. He also was not an optimist. This is the part that is fascinating to me. Because when they ask them afterwards,

who are the people that suffered the most? The people that were in there with you, who are the ones that just did the worst? And he goes, oh, that's the optimist. He goes, these are the people that would say things like, oh, they'll let us out by Christmas, and then Christmas would come, and they weren't out. Oh, they'll let us out by new years, new years would come. And they just keep getting crushed.

Yes, they suffered from a, when he said they would suffer from a broken heart. And so the key he said was, and there's a book called Good to Great, a great business book, and the author and their talks about this that the successful businesses are the ones that, they believe that they'll come out the other end,

but they're also the ones who completely accept reality. They're not like making pie in the sky, you know, dreams. They're saying, all right, here's the reality. You know, we're in a whatever recession, things suck. They're probably never going to go back. Except the facts, but at the same time, yeah, they're not like glorifying like this grandiose vision of being out like at a certain time. No, there was, I love that you're bringing this up because this is what's going to happen to a lot of

people when we do go back, right? So when shelter in place is no longer, and there's definitely a portion of people that are extremely negative, there's a portion of people that are very real about this, and then there's people that are like overly optimistic. And the truth is of this is that there's a very good chance that when things go back, they'll never go back to how they were before. And you have to know to be okay with making peace with that.

If you are holding in shelter in a place right now, and your attitude is, okay, any day now we're gonna be out, and we're gonna be out, we're gonna be back to normal, we fine, it'll be all like it used to be. I don't know, I mean, that reminds me of the Dave Ramsey story that I shared. Everybody is getting a call right now, like everybody is. It just, it depends on what that is for you.

Like, it's fifth is a, you know, spouse thing, your kids thing, is it a financial thing, but everybody is, their doors get knocked on right now and the question is, you know, is this, is what we went through right now? Are you aware of what that, what your call is and will that fundamentally change you for the rest of your life?

Will it be a defining moment and you will change whatever behavior is going forward? It reminds me to just, you know, it's true belief. So it's not like you're not writing based off momentum. And I think that's why we've always tried to steer people away from like always catching this momentum wave and like, oh my god, everything's so positive, positive, positive, you know, like because we're only presented with either you're an optimist or pessimist, right? Like, this other option needs to be highlighted more. I think it's okay to think and feel positively, but don't feel positive about an outcome

that you expect. It has to be based on reality. Feel what I was gonna say is, be positive about your ability to handle whatever outcome happens. So it's very different. If you start a business and you're like, oh, and you're mind is set,

oh, I'm gonna make $5 million in five years, you may be setting yourself for devastating reality if that doesn't happen. Instead, what you can say to yourself is, I'm starting a business. I don't know what the outcome is, but I'm positive whatever the outcome is, I'll be able to handle and I'll be able to learn from

if it succeeds or it fails. Very, very different. So the optimist that he was talking about, and this is why it's a paradox. The paradox is faith that I know I'm gonna handle this, and I'm gonna come out of it better, but also having the discipline to say, here's the reality.

So it's optimism in yourself, not in the end result, which we don't know what the end result is. And look, we're probably not gonna be the same for a long time. You know, I'm looking at, I'm following very closely the brick and mortar gym industry,

which in my opinion, the brick and mortar gym industry is going to be hit among the hardest. What is a devastating hit? Totally. There it was. They're gonna have to do the biggest changes. I mean, maybe the restaurant industry, service industry, is travel, but travel a lot of times is considered essential.

I think the brick and mortar gym industry, if they don't have this attitude, they're gonna be fucked. You already saw it like gold gym shutting down, permanently shutting down tons of locations. The last I counted, there's 30, completely shutting down. 24-offitness is now- Looking at bankruptcy. Talking about bankruptcy, I think that the gyms that,

if you're a gym that built your model on lots of people being in your gym, so you go to 25th and it's in prime time, it's packed, lots of group exercise classes with lots of people, cheap membership fees in order to feed this model, you're gonna have to completely change your model because even if there are no laws against this, I cannot foresee people going to a gym. The volume's gonna go way down.

You're not gonna wanna go in there. I actually think that's not the reason why they're filling. I think the reason why, so we've seen this in the two decades that we were a part of the gym industry and that was the race to the bottom. Planet fitness is an example of this, right? And so, you know, probably the early or mid 2000s, I'd say, gyms began to, you know, undercut each other like crazy.

It now became less about, you know, making your experience in the gym better or the things that the amenities that you had and it all began. For keeping people consistent. Right, exactly the same thing. Keeping people coming there and adding value to their lives, like a good business model was built off of, and it was all about how low can we make this to where people will actually just say,

fuck it, I'm paying $9 a month, whatever. I'll just let it happen. And so that's what happens. So almost all, especially 24 fitness, especially the planet fitness, their model is actually built on the success of the people not showing up and utilizing it. Well, you mean they're sticking around and not getting, yeah.

That's, it's built on, we know that so many people will buy this and because it's so low, it doesn't matter, 70% of them will probably not use it three months, but they'll still keep paying us for a minimum and they've done studies on this for seven months after that. So they know they're making all this money off of people that aren't even getting any real value from the business. And guess what, they continue to leverage

by building more and more and more. That's right. Okay, we have enough. We have enough EFT memberships now. That pays for this location. Okay, now let's leverage and get the next one. And let's leverage and get the next one. And they've been scaling rapidly for the last 10 years or more

on this model. And guess what happened? Is now that the rug has been pulled out. And now everybody who is looking at their finances, like most all of us were during this time, is like, oh shit, I need to look at all the things that I was spending money on and not using. And guess what, when more than half of your model

is built on people not using your shit, but still paying you for it, those people all wanted their money back. It is, and again, if you're, if you're one of these clubs, planet fitness, 24 fitness or whatever, that built your model around this, think about the environment of a gym like that

when most people attend. Now, most people don't attend these gyms. If you were to look at, and we used to look at this, right, when we would run gyms, you could clearly see when the bulk of your members would show up to work out, when you look at all your total amount of members that show up, when you most of them

come to the gym, they call it prime time, right? Primetime after work, there's a little bit of a rush in the early morning. And then the rest of the time, it's pretty much dead. There's a few people working out here and there, but for the most part, people have come before work and most people come after work. And what it looks like is it's crowded. It's crowded in there like is it's crowded. It's crowded in there, but it's okay. You know, if you maneuver and you know what you're doing, you could

probably get around to work out or whatever, but it's relatively crowded. Okay. These gyms open back up. Now you've got orders from governors that are like, all right, stay, you know, shelter at home is ended, but here are the new things that we recommend. You want to keep six foot distance apart. Okay, you tell me one gym, and that used to run before this all went down that had enough space for prime time where you had six feet between people. Doesn't exist.

Then people are not gonna wanna go to these gyms. Even if the laws don't tell the gyms that do this, I'm not gonna wanna go into gym, that's packed. I'm not gonna wanna also go to a gym where the equipment doesn't get wiped down every single time somebody uses it. And group exercise classes are fucked in the way that they used to run.

Nobody's going to take a cardio kickboxing class with 40 people in there. They're probably going to have to limit it to like eight or 10 in the same space. At least for as long as this is all still going until we have a vaccine and we see numbers. Until consumer confidence is there. Which could take years.

Yeah, it could take years from nowhere. And these gyms can't survive a month. They are already showing they can't survive a month of being shut down. So what I think they're gonna have to do is they're gonna have to go to a higher priced model. They're gonna have to now rely on, because this is how the old model worked,

the old model, gyms like 24-of-fitness and planet fitness, and those kind of clubs lost money on their most consistent members, because they're the ones that are paying, they're 20 bucks a month, they're nine bucks a month like planet fitness, but they're using the gym and wearing everything out five days a week. I'm actually losing money on that.

I'm making money on the people that are, like I said. So those people are more likely, the fitness fanatics. I know what's gonna happen. The gym's open tomorrow, let's say. The only people are gonna show up are the fitness fanatics. Because they're hard course. Yeah, because they're like,

this is important. This is something that I'm willing to take the risk. This is for my health. Those are the people that the gyms are gonna have to now profit off of. It's interesting when you look at the lifetime, we're so familiar with 24 because it's where we grew up, right? So I'm very familiar with the origin story,

very familiar with the arch of the arc of the actual business and where it peaked and kind of where. And it's funny because when it was built, when Maastra first did it, it was built on the value model. I mean, he was the first one to really start it to create like trainer staff and they were doing personal training in the facility and that was all part of the actual team there. The EFT model. The thing was really built on value of changing people's lives. And then it hit a point where it then became all about

how many more can we open up? How much can we save? How much can we leverage? How much money can we make off of the people that aren't utilizing it and just... Bro, 1998 or 99, right after I started there, when 24-hour fitness had, I don't know how many I had that time, 100 locations, so now they have what, 400 something right. So maybe 100 locations, this is after they merged with family fitness. If you wanted an all club membership in the late in the 90s, you want an all club membership, it cost you $300 to sign up. That includes the enrollment fee, processing fee for some last month. It was around 300

bucks and you were going to spend 45 bucks a month. You find me a gym and that category now that charges that much. They don't. It's way more expensive because they did exactly what you said. And so now that model is fucked. It's gonna be totally screwed because in order for these gyms to survive, they have to give the consumer a feeling of safety because people are gonna be a little scared, which means you need space between members. You need space in group exercise classes.

I bet you, they're probably gonna invest in one-on-one training way more than they ever did because it's a high ticket amount. in group exercise classes, I bet you, they're probably gonna invest in one-on-one training way more than they ever did because it's a high ticket amount, and they're probably gonna have to charge four or five times more per month in order to keep their doors open. So they're gonna rely on the people who are consistent.

This is gonna be very, very interesting. And I also see the virtual side really starting to take off. I'm really interested to see companies like Peloton and... Meer. All that stuff. You know, like they're gonna do a virtually because I feel like a lot more people. A lot more tech integration would be interesting.

Well, there is, man, there's some hope out there, humanity wise. I watched this show on Apple right now. It's called House, I believe, but Sweden, there's this guy in Sweden who created a house for, basically, he had an idea for this log cabin forever that he wanted to build and he has a family and a growing family and one of his kids actually, he found out had autism and then after this whole thing, it sort of sidetracked him from creating his ultimate dream house and this whole thing

was to create this house and build it and do all this stuff. So he started researching more about it. And I had no idea, I've never seen this done before, but he basically created a house. So he built a log cabin type house, but on the outside of it was a greenhouse. So the outside shell of the entire thing, this huge house was covered with all this glass

and kept this constant temperature so we could have vines of grapes and he has all these trees and all this internal like nature and goes outside, pick stuff from the garden for dinner and all this kind of stuff. Anyways, the whole thing, it was just so amazing. I had no idea. That was an option. It's just crazy to think people think way outside the box thing, it was just so amazing. I had no idea, like that was an option. You know, it's like, it's just crazy to think,

like people like think way outside the box, cause now it's all self-sustainable. He has like all his septic, like kind of hooked up to where he could reuse it within the plants. The plants use that. He doesn't have to, you know, use the city's septic. Like he's got all like the natural energy and stuff he collects for it. Dude, it's

insane in like the whole thing, I guess the healing aspect of it for his son has been amazing. Oh, so it was really motivated to keep his son. Yeah. Oh, wow, that's great. Yeah, I just got so inspired by it. I was like, I can't, you know, and I'm not like as radical as being like, oh my God, I'm going to go make a greenhouse house out of this, but it was like, I can't, you know, and I'm not like, as radical as being like, oh my God, I'm gonna go make a greenhouse house out of this,

but it was like almost like I was considering it because of all of the benefits that it was providing as family, it was unreal. So you went fiction or nonfiction? No, this is real. Oh, it's a real story. Yeah, so you instead went to a phone. You bought a Fern.

Yeah, I got inspired. I just planted some plants. You know what, it's funny. This whole time you're went about a fern. Yeah, I got inspired. I just planted some plants. You know what, it's funny. This whole time you're talking about this house with the plants on the outside and all these plants on the inside. And what's going through my mind is like, this fucking hell of spiders in that house. I don't know if I'd like to. Of course, you'd think that. That's the opposite. I was all excited because I'm like, I get excited by nature.

Like the top of it, he had this, this, this, this this this deck and so everything like when it was like snowing outside and everything everything is all like moderate temperature 70 degrees and they're like playing ping pong and stuff. Oh wow that's really cool. Oh yeah dude. I mean so spider so would you say you if you always been like an anxious person are you somebody who I was at something that you got older. It's weird it depends it really depends on the what spiders are not. Well, it really does. It really does depend.

Like there's certain things that'll make me, you know, I'll give you an example. Like the first time we put the mics on, or you know, when I was on camera recording the first maps in a ball, I'd never done anything like that. It felt very natural, I had no anxiety around it.

I know a lot of people would feel anxious around that. But, you know, you, you know, if I'm in a room like Justin's talking about, I'm probably gonna be thinking about spiders. Is there gonna be a spider in my hair? I gotta get it out. It's car nature, bro. Yeah, right now is a very anxious challenge for me because I don't like getting sick

and I can be a little bit of a hypochondrac and think that everything's terrible and of course we're in a pandemic. And dude, I'll tell you what's saving my ass right now, though. I will tell you what is saving my ass, Ned. Every single night, I take the hempoil and, oh man, it brings the physical,

it's not gonna change my thoughts, but when you physically feel tense, you can't sleep. What is it though about the hemp that actually causes that, because I actually use it very similar, so you use the fun of you brought up that you don't get anxious on the camera

or the stuff like that. I still this day, I don't like the camera thing. I have no problem, I'm gonna be in a room, which is weird, right? I'm opposite of what most people are. I can be in a room with hundreds, thousands of people, and me talking to all of them, totally comfortable doing that, which is weird.

And then I get in a room, just me and Doug, and I'm talking to the camera, and I get that anxiety. So anytime I have to shoot content for us with the camera, I always take a couple drops of that. It just, it settles me, it settles me down. But what is it that's actually happening that causes me to feel better that way, which is very similar to how you're using it.

Yeah, so the way that the cannabinoids in hemp oil work, so THC itself is psychoactive, right? So if you have like marijuana, THC itself has these psychoactive properties, CBD, and other cannabinoids that are in the net hemp oil are not psychoactive. They don't make you feel high. That's why it's legal. That's why you could buy it in order and it's not, you're not going to get in trouble for it. But what they do is they improve your body's ability to use its own natural cannabinoids. So the whole reason why THC even works in humans to begin with is because we have these

receptors that we've had for probably since humans have been on earth and before, that our own, that we produce our own natural cannabinoids that attach to these receptors and their function among other things is to make us feel good, feel calm. In fact, some people would say that this is one of the reasons why you get a runner's high. If you're running and pushing and running and pushing, they've shown in studies that your body will release its own, you'll get a burst of natural cannabinoids, it's a called endocannabinoids because they're from your body.

And they make you feel calm, they're anti-inflammatory, they reduce pain, that's why people get the runners high, this is some speculation, but people get the runners high and all of a sudden the run feels good and that's all painful. Mother's breast milk at certain times of the day will have high amounts, relatively high amounts of natural cannabinoids.

If you've ever, you know this, you watch your son breastfeed at certain times of the day and they get that milk drunk like chill and relaxed or whatever, they think it might have something to do with that. So when you're taking the, you know, the hemp oil extract, you're not getting the THC, but what these cannabinoids do is they improve your own body's ability to use its own cannabinoid.

So what you feel is the feeling of what your natural cannabinoids are doing, but just better and a little stronger. That's what happens. So, and to me, this is like, you know, in our space, you know, we partnered with Ned a long time ago and when it, well before, it became like the thing. Like, then all of a sudden, we saw it became very popular in the fitness space. And the way I see most people, it's really, I think it's silly the way I see people promote it and sell it like a recovery thing.

Because all those things burn or something. Well, no, you see in the muscle building community that they're taking it after a workout because it's gonna help recover. And it's pitched like it's gonna help build. I've never used it with those intentions of like, this is to help my recovery, or it's gonna make me recover and build more muscle.

It's like, I don't see that being anything worth, I mean, you making sure you hit your macro intake or getting good rest, trumps the shit out of that all day long. But I do see the value in when I get anxious or have those moments of setting, and that's how I use it with my dogs. Same thing I use with them.

Anytime I travel with them, they get super anxious. To the point where Bentley starts panning, it looks like he's gonna have a heart attack. So anytime we go somewhere, like I drop it in their mouths before we take off, and I swear it freaking settles down. It doesn't calm them to the point where they're like sedated. No, no, no, no, you don't feel sedated.

No, it's not a sedated feeling. It just, you feel a little bit more at ease. Totally, 100%. And feel sedated. No, it's not a sedated feeling. It just you feel a little bit more at ease Totally 100% and it's right now. It's completely saving my ass So I'm very appreciative of that. Oh, yeah, so I'm sure a lot of everybody's levels are extra high right now too in terms of just being like uneasy and anxious. Yeah, it's this is an exercise and this is self-growth time. That's what it is really Well, they finally opened up the beaches, thank God. Oh, in Santa Cruz? Oh, they did.

Yeah, so I don't know. I don't know. Yeah, but they don't have any of the parking lots aren't open, but they're allowing people to finally get back on the beach. And so it's great. I mean, I just ordered up some more shorts and core shorts from Viori.

And I went out there and was going in and having some time with the kids walking on the beach again. It was just nice to be in nature and be allowed to be there. Because it was just tough, man. Just staying around the house the whole time. And they want you to stay local so you don't go far to a different location in beach. And so there's like this cross pollination. Is there anybody enforcing like distance like stay six feet away from other people? Yeah, so there's cops there and everything and they're like watching with their masks and everything and most people are out there

Still their masks on and stuff But at least I mean we could walk out there and they didn't want you to stay there for very long too They're regulating that as well. Dude. there's been protests in parts of the country where people are like, I forgot where it was, but they were protesting. We want to work. We want to work in the shutdown or whatever. Yeah.

And that's been happening, but there's also fake news around it like crazy. So I saw today, there was people were circulating this picture that it was like a swastika and like crazy posters and shit. And fact checkers went back and said, this was like a swastika and like crazy posters and shit and fact checkers went back and said this was at a Bernie Sanders rally like a year ago this is not what's happening right now so I think what's happening right now is China and Russia and other countries are trying to promote more

division by showing that the people who want to go back to work are being super irrational and the people who don't want to go back to work are being super irrational and the people who don't want to go back to work or whatever. I wonder if that post that my buddy sent me this morning then was like something like that because he sent me this video, this video, this lady who was in a dodge pickup I believe and there was, it looked like a doctor or a nurse that was in their scrubs and had a mask on and was standing in the middle of the street, stopping traffic. And this lady was screaming out her window

to if you want communism to go back to China and had like a, you know, America is free, like thing and hanging out with truck and she was like totally yelling at y'all. I don't know, it might be real, but you know, it might not be, we've, look, here's a deal. We know for a fact that they use social media to fuck with us.

Yeah, to manipulate. Yeah, I mean, we do the same shit. Well, my sense is that like, they're being, they're starting to take it into tears and like phases. And so this is like one phase is like, they're starting to kind of reopen up, state parks and all, you know, and like beaches and things like, you know, just reintroduce like places where people

can actually congregate again. And then, you know, the next phase, I'm sure they're gonna do like certain types of businesses, they'll probably start to reopen and all that. Like, I think that there is a lot of that pent up, like unrest and I wanna work and let me work. And we have to, we have to, we have to let it happen. Now, expect this. This is, we need to expect it.

First off, we need to show the world that we do this stuff voluntarily. We don't want it, we want to confirm that Americans can go out voluntarily, put on masks, distance ourselves, do the right stuff, but inevitably what we should expect are some spikes in infection. This is going to happen and don't freak out about them,

do the right thing, but we're going to see some. That's just natural. So speaking of that, I haven't been, you've been watching that more than anybody now is the curve. What is it looking like right now? It definitely seems to be flattening in America and lots of places in the world.

So it's just flattening. We haven't seen it actually start a decrease. In some places you have, but not here yet. In the US, it it's just flattening. We haven't seen it actually start to decrease. In some places you have, but not here yet. In the US, it seems to be flattening. Yeah. Now remember, a flat curve means it lasts longer too. So it doesn't go up as fast, but when you flatten it out,

you tend to see it last a little longer because we don't get the herd immunity that you would get from everybody getting it all at once, but that would cause lots of problems, so. This clause 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 the performance the added edge. Try Organify totally risk-free for 60 days by going to organify.com. That's o-r-g-a-N-I-F-I.com. And use a coupon code MindPump for 20% off at checkout. BEEP First question is from double-o silk drop.

What is the best way to breathe during your heavy lifts? Mm. You know what? I'm glad it was asked this way because breathing during heavy lifts is a little bit different than breathing during a heavy lift is a little bit different than breathing doing during high rep sets or when you're doing stretches or mobility type stuff. So the best way to breathe when you're doing a heavy lift, and I'm going to assume this is really low reps too.

So we're not talking about heavy low rep sets. You want to take a deep breath in and then you want to brace your core, then you want to do your heavy lift. As you come up, you could do two things either one, if it's especially if it's really low reps, you can let your breath out at the top of the rep when you're done. So you hold your breath the entire time. Or two, you let it out while bracing your core and keeping your diaphragm active and tight, so it sounds like, you know, I call it breathing through your teeth because you're really staying like braced and tight, but like, it's like restrictive air that's coming out.

Some will just flat out say, whole breath. Like it's a lot of like your, even your most advanced power lifters, when they do a heavy bench press, a heavy dead lifter, a heavy squat, they get in position and they brace their core and when they brace they tense and hold breath for that rep. And then at the top of the rep, they're still going, which is air is coming out. That's right. I was just going to say it's that I will allow the breath to come out, but I'll do that. I'll grunt or I'll make a sound. And that's my way of letting the breath to come out, but I'll do that. I'll grunt or I'll make a sound.

And that's my way of letting the breath out very controlled. You know, by the way, this is a technique they teach in a lot of practices in yoga. I was gonna say, have you done any of those pregnancy of breathing classes? No, not just. Did they do that? Those are fun, dude.

Yeah, they do that. I just, you know, when I picture that whole process that I picture her just like looking at me like an asshole when I'm trying, hey, honey, remember, breathe like this. It'll be better. You know what the hilarious thing is? I was in a class with that.

And you have, like for the husbands or the guys there or whatever, they made us like put our hand in ice and hold it and like try and breathe through it. I'm like, this is nothing to do with the pain they're gonna experience. I feel like I'll make you give me. I can do this all day.

Did you even bigger trouble? Honey, listen, I know what it's like. I remember I had my hand in the end. He's praying up like, yeah, like you saw how long I needed to push. Come on. Oh, it's a piece of cake. Yeah, no, I mean, you know, again,

it's in lots of practices, yoga teaches a breath that comes through the back of the throat, they'll say, where you're tight and controlled and you breathe out. Marshal artist teaches a lot that comes through the back of the throat, they'll say, where you're tight and controlled and you breathe out, martial artists, teaches a lot of boxers. You ever hear a boxer, shadow boxing? What are you here? Shhh, shhh, sh reason is, when you hold intense in your breath, you're maintaining really, really good tight stability throughout your core.

So when you're in those heavy breaths, you deep breath in, hold it, like imagine you're doing a squat. Go down as you come up, either continue to hold your breath or do what I do, which is breathe out, but through a grunt or through pressure. Well, this is where those core activating techniques kind of come into play when you're doing like cat cow or whatever, and you're just trying to brace and then teach your client

then how to keep that tightness, but now breathe through it and like, you know, be able to still do that because you want it to be natural too at the same time. You don't want to think, you have to consciously think about how you're breathing while you're doing your reps. You end up getting dizzy and it like ruins your performance. Well, the only time I see this go wrong is when you give that advice to kind of like hold your breath through it, which is totally fine

for a heavy lift, a single lift, is you hold it, if someone who's lifting like, let's say, five heavy reps and they think it's a good idea to hold your breath the entire time through five reps. No, you'd have to breathe in between reps. Every rep you reset, right? Whether that be dead lifting, squatting, bench pressing, overhead, whatever you're doing,

you can hold and brace for that one lift, and then breathe again, hold and brace for that next one too. You can even catch your breath at the top. That's what I'm saying. Two or three reps. No, absolutely. But now this isn't necessarily what you'd want to do with a high reps set.

Like I'm not doing 20 reps of squats and doing that for every rep. I would end up, yeah, no way. It wouldn't work. It would be 30 minutes of squats. So with that, with the higher reps, you tend to breathe in on the way down, breathe out on the way up. No, that's the advice. That is the generic typical advice.

But because, you know, we advocate for manipulating with tempo, meaning that there's times where you might do a four, six second negative, but because we advocate for manipulating with tempo, meaning that there's times where you might do a four, six second negative, you're not gonna breathe on that cadence. And so what I used to tell clients is, the most important thing when we're lifting weights and we're doing this is that you remember to breathe.

Because some people will, because it's challenging or hard, they get in their head so much, they hold their breath the entire time, because they're like, paying attention to what they're doing, they don't realize they're tensing up and holding back. I do this like when I'm concentrating, it's a bad habit of mine.

Like I'll be doing something and I'll be really focused on it. I'm so focused that I stop my breathing to like, and then also you're gonna be like, oh yeah, because I don't, so clients do this sometimes when they actually, so I don't do that when I exercise. I do that when I'm like thinking on something whether it be work or paper or some shit that I'm doing.

That will cause me to do it. Some clients do that when they're exercising through 10 or 15 reps. You don't want to hold your breath. You want to breathe. Breathe in and out normal. That's the idea while you're doing that. The only time that I would say you can hold your breath

is for single reps at a time when you're doing heavy lifting. You want it for tension. Okay, now there's an opposite side to this. Let's say you're doing yin yoga or static stretching, deep static stretching, or let's say you're on a foam roller and you're really trying to work out muscles and tight areas. Don't hold your breath because holding your breath sends a signal to the central nervous system that says

stay tight. When you're doing static stretches, which if you do them properly can be a part of a mobility program, but properly, you have to be done right. You don't want to hold your breath while holding its long side of your exhale. You want to, you want to relax into the stretch and breathe, you don't want to be tight intense because it'll prevent performance in that particular modality or whatever. So breathing is very important. Just think of it this way. Holding your breath or breathing tensily,

that's when you want tension. Breathing smooth and slow. That's when you want things to be relaxed. Next question is from Amanda Medi-Kelly. What's a good way to balance cardio and running with the maps anywhere program? Well, it depends on your goals. You know, I'm figuring this out for myself right now.

Again, this is something I constantly have to relearn. But because our jobs involve sitting all day, so what we do now is we literally sit in front of a mic, stand in front of the camera, or work on the internet, which involves no activity. I track my steps, and I could, especially now that work kind of self. Well, we did that in anywhere, right, Doug?

That's done in anywhere. Yes, yes. Yes, we gave step goals, right? Yeah, yeah, so we did count. So that's where I was going. So what I'm figuring out for myself is that, wow, I get no steps every single day. So now I've made my goal to get about eight to 12,000 steps a day.

Well, here's what I've noticed when I've done that. Yes, I've increased my need, and I've increased my activity. I'm actually getting better results with my resistance training. And the reason why I'm making that argument is because sometimes I think people think we mean to say no cardio whatsoever,

because all cardio reduces muscle gains. That's not true. If it improves your health, it will probably give you a better ability to build muscle. The way that cardio gets in the ways when the cardio becomes so dominant that you're always constantly training endurance, in which case you have competing strength or endurance, and your body will give you a little bit of each,

but not a lot of you don't want. That's why I like the activity and monitoring activity. It's just like, it's something that, yeah, you can throw cardio in there, and it could be a form of cardio, but at the same time, it's about the total amount. So the amount that you're moving throughout the day is important.

It's making sure that you're getting all that, that energy expenditure, and you're able to monitor your fat, you're able to keep nice and active, get everything out of the systems working correctly. So it is a vital part to it, but in terms of having intensity, the intensity once we ramped that up

can kind of take over then that signal of strength that we're trying to promote. Well, there's two types of ways that I recommend this. And it would be based off of how this, where this person falls. So if you're somebody who wants to do cardio or is doing cardio because of the relief that it gives you stress-wise,

and it's a great time, you enjoy it, it's very relaxing for you. Your energy goes up when you go for a nice run or what are that. I mean, program it as accordingly. I mean, if you enjoy doing it and it's therapeutic for you and it gets you moving and you enjoy doing it, then by all means,

do it how you like. If you're somebody who's coming to me and say you wanna do cardio because you wanna maximize burning body fat, totally different. And that, if you're asking me like that, then I would handle you the same way I handle all the competitors.

So anytime I train a competitor, obviously, out of all the clients I've ever trained, it's the most important word is dialed as we can be and maximizing fat burn and muscle building. So everything that we do is very methodical and that includes how do we include cardio. And so if you're being coached by me and you wanna maximize body fat loss,

I'm not gonna like just say, oh, we go do 30 minutes a day of cardio, a generic like that. What I make all my clients do is we need to know where your baseline is of movement. Like Sal is alluding to with steps. Okay, so you on an average day, you only step six to 8,000 steps. So the way I start to prescribe cardio or movement, I prescribe movement first. Okay, you're six to 8,000.

Now I want you to get eight to ten thousand steps every single day. Don't let it be less than that. And I inched them up through steps and movement. Now eventually, if you stay consistent with that, like I would if someone's been coaching with me for months and months getting ready for a show, is I got them at six or eight thousand steps. Eventually, there, I've worked them up week over week over week to where they're doing like twenty thousand steps in a day

Now when you're getting 20,000 steps in a day to do that in walks can get really challenging To only to if I give you especially if you have a sedentary job you sit down or you're on the computer or you're at home Because of this shelter in place if I told Sal right now Sal get 20,000 steps I have to go on like six or seven, 30 minute walks or longer. Which would be really tough to do. It would be much easier for him to go for an hour run to get those steps. So that's how I would prescribe to clients is,

let's just keep increasing the steps until you have a really hard time getting those walks in and now it's becoming challenging just time-consuming-wise. Now I say, okay, go ahead and add a 30 minute run in there to accomplish those steps. So we still follow kind of the step rule, but now I'm allowing you to use, you know, more cardiovascular training to get to it because obviously if you walk to 10,000 steps, it takes a lot longer if you run to 10,000 steps significantly faster if you run it.

So that's how I start to introduce the higher intensity cardio is actually through steps. And by doing that, you'll see one, if you're lift is hopefully strength training, you're doing anywhere or one of our programs, you're going to see the benefits from the lifting as you're progressing, you're moving more so you're going to see calorie expenditure. So you should see body fat reduce. You're not sending a signal to the body that you're primarily doing cardio and it's not beneficial to have muscle on it, you're just walking. So we don't want to start really running until later on.

And that's how I recommend someone who's trying to maximize body fat loss. It's different than someone's doing it for health. Perfect advice. And by the way, I keep getting DMs on this. Maps anywhere. Yes, it's still half off. We still have it half off the code is white 50. So if that's something you interested in,

you don't have to DM me, it's still going on. Just use that code and you'll get the 50% off. Next question is from one corner. Can your body fat percentage decrease without actually losing fat? 100%. Yeah, well, okay. So I remember years ago when I figured this out, like,

before I became a trainer and I started figuring out body fat percentage, and I actually learned how to test body fat before I even took a certification course, actually bought one online and tried to do it on my cousin and whatever, and it was interesting. I gained weight and my measurements would go down. I thought I was doing something wrong. How is this possible?

My body weight went up, but my body fat percentage is going down. I couldn't figure it out. And then my cousin who is better at math than me, that I am, is like, well, yeah, it's a, if you have the same amount of body fat on your body, but you weigh more, that same amount of body fat is a smaller percentage. It's a smaller percentage now.

So if you weigh a hundred pounds and you have 10 pounds of body fat on you, then you're at 10% body fat. 10% of your body is fat. If you went to 200 pounds and you still have only 10 pounds of body fat, now it's half. Now it's five percent. You just went down and body fat percentage

because it's the smaller percentage of your overall body weight. Not to mention, you've also sped your metabolism up by doing this. Oh, yeah. And I love talking about this because it's probably, I think this was a young guy who's asking this question. But the people that really need to perk up and listen to this conversation are my clients or the listener who has a large body fat percentage and has a long journey ahead of them of losing weight or losing fat.

This is a really hard concept to get them to understand is that that is actually what I want to do with that person. Client comes in 50 pounds overweight or more. And they say, Adam, I don't feel good, all the symptoms of why they're there, right? And I wanna change this, where do I start? I actually wanna start right here. I don't wanna decrease you on the scale,

but I want your body fat percentage to go down, which may mean you may have hired me to lose 50 pounds on the scale, because you thought that's what you wanted to do. When I got you to understand that we really want to just lose fat, and want to keep your muscle, you understand that. Then a month has gone by, and I gained you three pounds. You went up three pounds. Now, if you can't explain this to a client,

you could lose your job really. You need to explain this. You need to learn to explain this because the client needs to understand is that is an excellent place to be. To have added three pounds, even though your goal was to lose 50 pounds, to add three pounds to the scale,

but your body fat percentage went down a percent or two. That, what that tells us is that you've lost fat off your body fat percentage went down a percent or two. That, that what that tells us is that you've lost fat off your body, but you've also added muscle, which means we, and we know muscle tissue needs more calories to stay on your body. So if you're a higher weight and in more of its muscle than it is fat, then what it was when you started with me, that means you've got a faster metabolism and you're leaner than when we started,

even though the scale says two pounds heavier. It makes it easier to continue to lose fat because one of the biggest challenges for people who have a lot of body fat to lose, one of the biggest challenges is not to lose the initial 10 pounds or 15 pounds. The hardest thing is to lose the last 10 or 15 pounds. And then what's even harder than that is to keep it off.

And so what Adam's talking about is literally setting you up for success long term. That's what you're setting up for. Now we're having a faster metabolism. And that means that the 50 pounds is more likely to be gone later. And it's much more likely to be off forever. The other point that you want to make with people is, you know, if you're, you know, 200 pounds and your body fat percentage went down and you didn't lose any weight, you lost size.

Remember, body fat takes up more space than muscle does. Body fat's fluffy, it's not as dense. So five pounds of body fat versus five pounds of muscle, you can clearly see a clear difference. It takes up more space on your body. So what I would do with my clients is I would show them the body fat percentage, then I would just circumference measurements and say, okay, you gain two pounds,

but your waist went down a quarter of an inch, and your thighs went down a quarter of an inch. So you actually lost size, which at the end of the day, nobody gives a shit how much you weigh anyway, right? This is such an important conversation. It's also the bone that I have to pick with shows like the biggest loser is because technically, what we're seeing when we see that is not a good thing. So if a client came to me and this is later, right,

this is later on in my career. Early on in my career, I fell right into like the biggest loser type of trap and that mentality of, you know, just let's burn, let's burn as much we can, let's lose as much as we can as fast as we can because that's what they want. But later on in my career, I realized that that was a trap. So if I, the same client hired me, okay, and this is, and you gotta get good if you're a trainer

listening on communicating this, if you hired me to lose 50 pounds, and that first month goes by, and I lost you 10 pounds, I didn't do a good job. That's, let that sink in for a second. You wanna lose 50 pounds, 30 days in, and I lost you 10 pounds on the scale.

I didn't do a good job. I would much rather see you have stayed the same or potentially increased your weight because we put a lot of energy and focus on building muscle and not so much on just losing weight. The weight thing will be easy. It will be easy if we build your metabolism up first. If we just do chasing the scale and the weight right away,

sure, I could have lost you 15 pounds in the month instead of 10. If I would have just made you eat less calories and ran you more, just like what we see on biggest loser. But what I know is that sets you up for failure. That's why 85% of those people put all the weight back on and some is because it's a terrible way to go after that. Next question is from Michael lifts 247. As we get into our 40s and 50s, how would you program the

deadlift and squat and is one better for us as we age? Okay, so um, okay, so I'm gonna answer the last part is one better for us as we age. Okay, let me rephrase the question. As we get into our 40s and 50s, should I practice and maintain my ability to squat and bend over and pick things up? Yes. Yeah. I hope you maintain that till the day you die.

I was gonna say, like, I could see myself squatting and did live from around 80. I hope. Those are fundamental human functions. So now is one more important than the other. I hate that question because they're both very important. But I guess if I had to pick one over the other, I'd say the squat probably edges out the deadlift in terms of, you know, function, but they're both extremely important. How would you program it really depends on the individual. I think for the average person,

squatting and deadlifting once a week and practicing once a week is probably, so long as you have good mobility and all that stuff, you're probably okay, but the key is gonna be to train yourself in a way to be able to maintain good mobility and form in those exercises as you age. And if you start to lose mobility, if you notice that in your 50s, I can't squat like I used to,

don't abandon the squat, address the reason why you can't. Well, and I think to like treating both of these with the proper intent and like, you know, making it a skill that you wanna like maintain the whole time is up most importance. And I think why it doesn't seem like you'd still do this when you're older is a lot of people that have the intention of always prying

or always having to have these aids in terms of like, oh my knees kinda hurt, so I'm gonna work through that pain and I'm gonna keep trying to add load. I'm gonna wrap my knee. Yeah, so they're gonna do all these different things to just try and sort of patch up where the holes are instead of actually going and working on the holes simultaneously and reinforcing their joints along that journey.

I think that's something that's totally disregarded, which is not the way that I foresee myself going through that, you know, as I age and in, you know, going into to the later years, even like I want to maintain both of those simultaneously. So I was asked recently on one of my Instagram Q and A things, if I were to pick three movements that I could only do for the rest of my life, what would those three movements be? And I, and they said, and then why? And so I said squat, deadlift, and overhead press. And the reason why is not because I think those three exercises are necessarily the best three exercises that anybody could possibly do.

That's not the reason why, although they are arguably three of the best movements up there. The reason why is I know if I can properly do an overhead press properly squat and properly deadlift that I'm, and I'm late in my years, 70, 80, 90 years old, I am definitely probably pretty healthy overall. As far as from a movement perspective,

I mean, I've got pretty good. So, and those are the areas, I picked the three that I think people will lose. Like to do an overhead press at the age of 60 or 70 is very impressive. Yeah. Not a lot of people can hold a barbell straight up above their head, even if it's lightweight,

straight up above their head. Most of them can't do it with no weight. I used to train people in advance age, and they could not train. They could not train their arm. So They could not train their arm a whole day. So the point of me explaining that was it's not the exercise, it's the ability to be able to do that exercise. And so why I'm bringing that up with this question is that's the answer to this for this person when it comes to squatting and deadlifting. It's not so much the exercise itself, it's the ability for you to do it.

And if you can't do it because your older, the goal should be to get ability for you to do it. And if you can't do it, because your older, the goal should be to get to a place you do it. Who cares if it's 200 pounds, a hundred pounds, whatever, that doesn't matter. What matters is that you can perform a squat with good form, perform a deadlift with good form, and do an overhead press with good form. If you can do those things,

you're gonna have a very healthy, healthy shoulders, very healthy hips, have a strong back, things that are extremely important as we age. And if you struggle with those things right now, the worst thing you could do is to abandon them. Don't abandon them. Work on getting better at them so you can perform those movements. And if you can stick to those three movements, I tell you what, I foresee myself this way as I get older.

I mean, I, of the three of us, I would say, I'm probably, I don't know, maybe Justin Eichler, Sal's the most neurotic when it comes to exercise. Consistent? Yeah, you're in there. Right, Sal's the most neurotic when you reframe that. Yeah, you can call it however you want.

Consistent in the rabbit. And then, you know, Justin and I, Justin and I, I don't know, we're probably similar that in dog and i think that there's highs and lows i i see myself like this like there's a lot of times i already do this now and i'm not even forty yet where you know i might just be doing squatting those movements that's it because i and and all the things that uh...

that make me do those movements well so what i would include that is like the mobility webinar that I just did, those types of mobility exercises, those all helped me perform those three movements. You know what I'm saying? Or working on Indian clubs, like I know Justin likes to do all those things. But the reason why he does all those things is so he can do those three movements, I just said. You know, the reason it goes away. Right. The reason why he does all those crazy Indian club and Mayspell stuff, because he does that, it allows him still to overhead press with comfort and strength really well.

If you do all the 90, 90 stuff in the combat stretch, that'll allow you to squat and deadlift to good depth and to good form. So always be doing things, and that to me, I'll always be watching that. Like, can I still deadlift a decent amount of weight? Can I, it doesn't need to be my, my PRs when I was younger and training seven days a week.

I didn't want to be able to just be strong enough to be able to be doing at least my body weight or more in these movements. And if I'm doing that, man, that's, I'm gonna be very happy with myself in my 70s and 80s. Yeah, we have, like every now and then we'll get somebody asking about weight belts and, you know, the proper technique with those are like shoes, elevated shoes and all these stuff.

And, you know, like, I think it's great that you wanna, you wanna get in there and be able to lift heavier and be able to feel more support and feel good. But now you're negating the other, like, half of training that you should be focused on, which is making sure everything joint wise is accounted for. I can go down to that depth. I can withstand that amount of load on my back and brace properly. I want to personally train myself thinking into the future of when I'm 60, when I'm 70, when I'm 80,

I wanna be able to pick something up and not have a bunch of shit that I'm relying on to do that. Yeah, you're gonna walk around and wait belt your whole life. This reminds me, I totally forgot about this. When I first started working out as a kid, I used to hear this a lot from my family. And I always thought it was the most strange odd question ever,

where I started building muscle, I started training, and my family members would tell me, well, what happens when you stop? And I remember thinking to myself, like, well, what do you think happens? Yeah. It goes away, and they, well, that's why I don't want to do it because it goes away when you stop.

Well, why do you stop? There's not a single, listen, there's not a single skill that you could learn as a human that doesn't degrade if you stop practicing it. It's just the bottom line. Stop talking for 15 years and then start talking again and see how your language comes out. Nothing works that way.

Nothing, I always thought it was so strange that people would ask that because I'd look at them. Like, of course. It's the same thing that I used to get when I first started becoming a personal trainer in my, when I was 20, and the critics would always say, well, what are you gonna do when you get into your 40s and 50s? Exactly, that's my point.

I'd be like, well, what do you mean? You don't think there's people that need still training even when I get older, I don't understand the question. They're just like, well, yeah, I mean, sooner or later you're gonna get old, your body's not gonna be all buff and fit. I'm like, huh? It's like, no, I plan to lift my whole life.

It's a practice. It's always a practice. The goal is to not lose any of these skills. Now, of course, the bottom line is age does affect the body. So am I gonna lose my ability to deadlift 550 pounds? Yeah, probably. But what's more important to me is my ability to be able to deadlift.

My ability to be able to move that way and feel good. My ability to live a full life and have good mobility. And that comes from consistent daily practice. And I'll tell you what, it's more important to exercise consistently when you get older than it is when you're younger. When you're younger, you're kind of resilient, you know, you're like, I see kids, you know, they eat garbage, sit around, do whatever.

And they're kind of okay. And then you train them a little bit and they change their diet and their body just magically transforms overnight. It doesn't necessarily happen that way as you get older. It takes a lot longer. So the consistency is even more, you know, as Adam would call it neuroticism. It's more important as you get older, because as you get older, your body wants to,

your body actually wants to adapt in the opposite direction faster and faster and faster as you get older. When you're 50 and you stop working out, your body moves backwards really fast. When you're 20 and you stop working out, it moves back, but not so quickly.

To the point where I used to have clients in their 70s, where they would train with me and we'd see some little progress, little progress, little progress, and then for whatever reasons, sometimes they would stop. I wouldn't see them for like six months, they'd come back and it was like, oh my God, you aged 10 years in six months. Your body was just waiting for that opportunity

to take everything back and then some. So your goal as you get older, as the same goal you have now, when you're younger, is can I continue to perform these very basic fundamental movements? And if I start to notice issues or problems with these movements, like what Justin said, rather than patching it up and throwing on a belt

and putting something around your elbow and rubbing Ben Gale over your body, figure out why. Why is my deadlift starting to feel more stiff? Why can't I squat as good as used to? Fix the issues that are causing that, and so you can continue to do these. Well, this is exactly why we wrote Maps Prime Pro. And I know that it was probably one of the more confusing programs for us to to to promote and to get out there a Lot of people confuse it with prime and they think oh, it's just a harder version I know it's completely different and we've actually talked about renaming it because I think it's confused so many people and really what it was designed to do

we go through seven Seven of the most important joints in your body and there's a test to do and it's past or fail. Either you can take that joint through its fullest range of motion with control with good control and strength or you can't. And the truth is most people will fail quite a few of those tests and that's especially as you age, right? If you're 20 maybe and you'reber, maybe you do all of them and you're like, oh, no big deal.

And that's normal for a very young kid. But as you get older, because you haven't been addressing these things, you're gonna fail more of those tests. Now the answer is when you fail it isn't like, oh, like, now I just skip all these, no. In there, then from there, it shows you movements, mobility drills that you should do to help improve and get better.

Perfect examples when we talk about squatting and deadlifting is the hip, the hips and ankle stuff, which is what I was talking about with the 90, 90, 90 completely changed my squat. Completely. It was just four years ago, you can go back and see old videos of me squatting, and I've got this really wide stance, and I can barely get down to 90 degrees and what people don't see in the videos after I was done squatting, I was laying on the ground, I was grabbing my low back because it was on fire because my mechanics were off. And the old version of me would have said something like, well, fuck squatting

is just not for me. I'll leg press instead and do leg session. That's the worst thing I could have done. The best thing would have been had I started doing what I'm doing now in my late 30s, back in my 20s when I first started noticing that. When I first started noticing the low back pain and the brisides in my hips, instead of eliminating exercises that seem to make it worse, I should have tried to dig deeper into why is it making it worse? Why am I not able to do something as basic and functional as a squat

and work towards getting better and that and that alone is a great goal for most people listening right now like that. If you could just overhead press, squat and deadlift, the rest of your life and you did only those three movements and the stuff that you need to do to do those movements, you would be in a great place when you get older. Yeah, the old adage you don't lose, if you don't use it, you lose it super, super true. And with that, go to mindpumpfree.com and download all of our guides and resources. You can also find the three 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 Superbundle at Mind Pump Media dot com. The RGB Superbundle includes maps and a ballad, 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 trainers, but at a fraction of the price. The RGB Superbundle has a full 30-day money bag guarantee, and you can get it now plus

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