Mind Pump: Raw Fitness Truth - 1321: How to Use Booty Bands to Build Your Butt, Why Pain Can Temporarily Go Away When Exercising a Joint, How to Get Back on Track After Falling Off Your Diet or Workout Plan & More

Episode Date: June 24, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about whether booty bands & hip circles are effective for building the butt, if rest days are actually important, why joints often feel better when they are being worked vs. when they are being rested, and how much they cycle in and out of their healthiest self. A very special Father’s Day weekend. (5:18) COVID-19 Conspiracies. (10:59) Justin, the fan-favorite. (11:55) Shocking statistics of fatherless children. (13:12) The lasting impact of a parent's actions. (18:30) The coolest dad’s in movies. (27:24) The thriving business of ‘Cardboard Fans’. (29:17) Mind Pump Debates: Are people leaving Social Media in droves? (31:48) How to alleviate the physical forms of anxiety with full-spectrum hemp oil. (37:35) The concept of protein distribution. (39:18) The pros and cons of working out in the morning vs. the evening. (42:55) #Quah question #1 – Are booty bands & hip circles effective for building the butt? What would be the best way to use a booty band? (45:57) #Quah question #2 – Are rest days actually important or can you do hard exercise 7 days a week? (51:26) #Quah question #3 – I have some nagging pain in my knees and shoulders which goes away when I work those areas in the gym but comes back the next day. Why does it feel better when I’m working these areas vs. when I’m resting them? (59:50) #Quah question #4 - How much do you guys cycle in and out of your healthiest self? How often do you fall off of your workouts or diet plan? How extreme does the pendulum swing and how long do these periods last? What are your first steps to get yourself back on track? (1:05:07) Related Links/Products Mentioned June Promotion: MAPS HIIT ½ off! **Promo code “HIIT50” at checkout** MUST SEE: Google Manipulating Search Results to Ensure ANY THREE DIGIT NUMBER will Show COVID-19 Panic-Porn at Top of List Statistics on Fatherless Children in America Peter Pan Syndrome: When People Just Can't Grow Up Why sports stadiums are suddenly full of cardboard fans Visit NED for an exclusive offer for Mind Pump listeners! Evenly Distributed Protein Intake over 3 Meals Augments Resistance Exercise–Induced Muscle Hypertrophy in Healthy Young Men | The Journal of Nutrition | Oxford Academic Activate Your Glutes with Tube Walking – Mind Pump TV MAPS Fitness Prime - Mind Pump Media The Breakdown Recovery Trap, Why You Aren't Progressing MAPS Fitness Prime Pro Mind Pump Podcast - YouTube Mind Pump Free Resources People Mentioned Tony Sentmanat (@realworld_tactical)  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, MIND, with your hosts. Saldas Defano, Adam Schaefer, and Justin Andrews. In this episode of Mind Pump the World's Top Fitness, Health, and Entertainment podcast, we answer fitness and health questions asked by listeners like you. But the first 40 minutes of this episode is the introductory portion. This is what we talk about what happens in our lives.

We mention studies revolved around fitness or other things, sometimes we mention our sponsors. So let me give you a breakdown of the whole episode. So the intro portion is where we start. We start out by talking about Father's Day. That just happened. All of us are dads, including Doug, so we talk about what we did over the weekend

with our families. Then we talk about some COVID conspiracies. There's a lot of them out there. But the one we mention right now is really strange. It's real, go do this. You'll actually be able to test this out yourself. Then we talk about statistics in households without fathers. Dads are extremely important.

Being involved in your children's lives, the statistics don't lie. Children who grew up with fathers and mothers do far better than children who grew up in single parent households. Then we talk about how Justin is the fan favorite starting to make us feel a little insecure over here. Yeah, you guys. Then I talked about the best dads in movies.

I mentioned some of the movie dads out there that are great role models for us. Yeah, Magnum PI. Then we talk about cardboard fans. Apparently sports are coming back, but people are not watching them live, and yet they're putting cardboard cutouts of themselves in the stands. Sounds weird, but brilliant. It's a great idea, my opinion. Then we talk about social media, how a lot of people seem to be leaving social media

because it's so stressful right now and in general life seems to be full of anxiety and stress. Now there's a lot of ways you can work on managing stress which is real important for your health and your mindset. One of the things you can do is use full spectrum hemp oil extract, which is high in CBD. You can take this product, the one we work with is Ned, we like them the best, and it will alleviate the physical symptoms of anxiety, meaning physically speaking, you start to feel more calm, which changes how you perceive things.

It can improve your sleep, just make you feel generally better. It is an over-the-counter product, it is natural, and it is quite safe. Again, the company we work with is Ned. They're one of the only companies we know of that make full spectrum hemp oil extract, meaning it's got everything in there,

not just the CBD, but all the other cannabinoids and terpenes, and all those stuff that works together to make you feel good. Now, if you want to try NED out just to see how good a real CBD product can be, go to hellonED.com, that's H-E-L-L-O-N-E-D.com, forward slash mind pump. And if you use the code mind pump, you'll get 15% off your first order. And then we talk about working out in the morning versus working out in the evenings, the co the the pros and cons of each. Then we got into answering the questions. The first question, this person wants to know about booty bands and hip circles. Are they effective for building the butt? The second question, this person wants to know if the rest days are actually important or if you can just work out every single day real hard. The third question, this person wants to know if rest days are actually important or if you can just work out every single day real hard.

The third question, this person has some nagging pain that goes away when they work out, but then comes back later on when they cool down, what's going on. And the final question, this person wants to know how far the pendulum swings for us in terms of our fitness and our health. Like how far is that swing? What do we do to get back on track? Also, all month long, one of our best calorie burning programs. So if it's summer's coming up and, or actually in summer, actually, and if you want to burn body fat and you have a history of exercise and you want to

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T-shirt time. And it's T-shirt time. Oh shit, dog. You know it's my favorite time of the week. Oh, yeah, that sounded angry. That was rough. That was rough, man. All right, we have three winners for Apple Podcasts and one winner for Facebook.

The Apple Podcasts winners are Elijah Leveh, Christian Renee 22, and B-Mocken. For Facebook, we have John Potts. the leve, Christian Renee 22, and B-Mocken. For Facebook, we have John Potts. All of you are winners, send 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. How are the best dads that I know? How'd you guys have?

How's your father's day? By the way, you had such a sweet post. They got all emotional. Did you really? I did, I did. That was really how's your father's day? By the way, you had such a sweet post, they got all emotional. Did you really? I did, I did, that was really, that was really sweet to you. It's true, yeah. I meant it, I meant every word of it, you guys are great fathers.

I would tell you guys about the time that I realized that Doug was such an amazing dad. I don't think so. I don't think so. So I, I trained, Doug was my client for a while and you know, you talk with your clients about your family and stuff and he would talk a lot about his, he always, he would talk about his daughter quite a bit.

And how much he loved her and how great she is. But I didn't know much about his history or whatever. She came in one day and she doesn't look like Doug at all. Right? No, she's, you know, Doug is Caucasian. She's half Asian, half African American. Looks nothing like him. I realized at that moment that Doug

essentially adopted her, but I never knew the story and never knew how he was always so patient, always talking about how much he loved her. And it's wonderful to hear that. And then see, it wasn't something that he ever brought up, it wasn't a big deal. No, I remember the same thing. And I was super confused because I remember I'd seen his ex and she's Asian. And then I'm like, wait a up, it wasn't a big deal. No, I remember the same thing, and I was super confused,

because I remember I'd seen his ex and she's Asian, and then I'm like, wait a second, this doesn't make sense. Or it doesn't. How did this happen? Doug, you do know, right? Yeah. Yeah.

No, no. No milkman trick. Yeah. Yeah. But yeah, that's, and when I saw that, and I knew he never made it, like he shouldn't, right? I thought, wow, what a great guy, what a nice guy.

But you guys are excellent fathers. I love watching you guys with your kids and hear you guys talk. What'd you guys do this week? You're a team, man. What'd you guys do? We actually, how'd a great time with the kids. I actually took them, I wanted to go Frisbee golfing.

And I love that. Yeah, I kept talking to them about it, and I didn't know how it was gonna go because you know, like with kids, it's like you go to throw something in, like it's gonna get lost in like two seconds, you know? And so we had a great time though. We were just like throwing and blazing through

all these trails and stuff and like hiking through it. So it's a great time actually being outdoors and doing all that. So we did that and we set off some rockets. So, oh, I saw that. Now are these legit rockets, are they the water ones? No, legit, like not C4, like C6 or some kind of like C4 explosive.

Yeah, I set off a few of them and, you know, like one of them landed like way off to like on top of this person's house and we're just like, well, that one's gone. I am not gonna go try and, you know, get that one back. I did that a lot as a kid. I was really into the rock. So did I? Yeah, yeah, I was.

So did you, did you waste your money on the one that took a picture? Oh, no, I'd never have one. So I used to go to the hobby store because I had an uncle that was into it and he got me into it. And so when you go to the hobby store, you see the different levels of rockets, right?

The beginner one. Then there's a one with like three stage engines or whatever and it goes the highest. Then there was this really expensive one that had like three or four stages into it. And it also had a camera. Now remember, this is back in the early 90s. Okay, so it's not like the high tech, you know.

These little cameras. It's all blurry. And just blue sky. Yeah, dude. And so what it's supposed like the high tech, you know, digital cameras all like blurry. And just blue sky. Yeah, dude. And so what it's supposed to do is it goes up and then at the top it takes a picture. Little waste of money. Oh, man.

That's like Polaroid technology. Yeah, what are you taking a picture of? I see like sky a little bit of horizon, a little waste. A little total waste. But they were a lot of fun. They were still fun. So how about your father's day?

I was great, man. I went up to the Tahoe place. and this was my first time golfing on that course. So absolutely amazing. I didn't know this. So my best friend, Justin, big time golfer, his brother is like a badass golfer and then his dad likes to golf. And so for father's day, we invited them up. So they came up, they drove up in the morning, they met us at the course, and then his dad likes to golf. And so for Father's Day, we invited them up. So they came up, they drove up in the morning,

they met us at the course, and then we went and played. And then when we were playing, I guess the PGA tour is coming through there. So obviously anytime PGA is coming through a course where they get selected as a course, the course already has to be really nice. And then the course, like, takes it to another level. So it's just, it's so pristine.

I mean, even the T-boxes, where you're used to seeing divots and... What's a T-box? That's where you hit off. So you hit the other T-boxes. And it's normally chunks of grass. I mean, everything is like manicure. Yes, perfect.

It's like somebody is coming out there with like, scissors and fingernail clippers every day to make sure like every blade of grass is perfect. So it was Gore and it was a beautiful 75 degrees, you know, no wind really just a night. Beautiful, beautiful day and you guys are just golfing the whole time. Yeah. I'm terrible. Now golf takes a long time, right? It's all day. Oh, yeah, four well four four hours four and a half hours or so. Okay. Yeah, depending on me It makes sense now why so many husband's golf. Oh, that's it One hundred one that I remember after that.

I picked up a new hobby. You know, I'll be gone all day for sure. For sure. Yeah, for dinner. And you and you can tell like all the wives never like have like the exact time. Because you know what? The drive to a course to then you have launch and like that. So it is.

It's just if you ask like most wives, maybe like golf is a 10 hour sport. Yes. I think every husband does that. It's just like, I'm golfing on Sunday with the guys. It's sat in the bowling league. Yeah, those kind of died off. But I'll be gone from Saturday, you know, A.M. to, I went, we went to the park.

So the kids, and Jessica, and I went to the park and hung out and through the Frisbee and told funny stories and just had a great time. It's so nice to just be with your family and with your kids and the whole thing. The park, I believe it or not, was I thought it might be super busy, but I guess people are still scared

to kind of go anywhere, so it was still pretty quiet. Dude, it's been a scared of COVID stuff. I was tripping out on what you told me about putting in three numbers. Yeah, is that weird? That is way weird. So somebody posted it and I tested it. So this is what you do.

Okay, try this. You could type any three numbers. It doesn't matter what they are. 111, you could do whatever you want. You post them in the search function of Google and then after the three numbers put new cases and then hit search. And no matter what three numbers you hit,

you're gonna get an article talking about. COVID. Yeah, like Alabama had 111 new cases today, or I ran, had whatever number you put in will come up with an article to back it up or whatever. Yeah, is that weird? Am I just tripping? Am I just tripping?

Is that just? That's engineered. It's not weird. That's it, I'm just tripping. I'm just tripping. I'm just tripping. That's engineered. It's not weird. That's it. I'm beyond all that. Like, oh, this is strange. No, this is like totally made on purpose. Yeah, well speaking of conspiracy theories that prove that turning out to be true, Adam,

uh, me. Yeah. No, no, Justin, we're deep in this. Justin legit is the favorite. I'll fit 100%. Oh, wait, what? We have so much evidence now that the fans prefer Justin to you and I. They just liked my post bearing you guys. No, dude. Yeah. No, I gave them the people's eyebrow. Yeah, right. Now we did a post for Father's Day, and it was a picture of all of us. I thought we all look pretty good. Yeah. Justin

get all the love. Yeah. Oh, It's actually drilling something too. Yeah. No, it was you're being handy. It was your, you know, rock impression with the eyebrow up and the like the kind of like, I don't know what face that is. I have no idea. Is that your old face? I guess so.

I was like trying to pretend that I was like this romance novel guy. I like, I got DMs over it. You know, about Justin. Yeah. Hey, Adam. Adam. Uh, you know, apparently that's, that's the move. I got to remember that. Yeah. No, we can't, we, we got to stop explaining it away with the, oh, it's eyebrow. No, it's, yeah. No, he's just thought I'm lying. I got no love for lawn mowing the, the artificial turf.

So that is, yeah. Oh, yeah. People, yeah, come on. I thought for sure me washing dishes wanted a lot of love, but nobody cared. Yeah, nobody cared at all. I was like, what's that story? What do I got to do to be, you know, to be a favorite? Hey, he's speaking to a father's day and so that, what would step your sex? Sal, do you remember what the stat was that?

I remember we talked about like, you know, what, as far as a child's success, everything from education to even like child success, everything from education to even financial success. One of the number one determining factors is a father figure in their life. Is that correct? Yeah. If you grow up in a two-parent household, your odds of success are, and this is just across the board, however you want to determine success.

So wealth, or did you end up in prison how you did with your education, obesity, like, doesn't matter how you slice it, if you have a father in the home where you grew up in a two parent household, you, the odds of success are significantly higher. This is the single biggest predictor of how a kid will turn out.

Did you guys know that? So you could look at wealth, you could look at poverty, you could look at education, religion, race, doesn't matter what you look at. None of those predict as nearly, does it only come close to predicting with the same accuracy as whether or not you grew up with two parents in the home or specifically,

with a father. I mean, I have a few statistics that actually pulled up. So 63% of youth suicides happen with kids who grew up without a father. 90% of all homeless and runaway youth, 90% doesn't have a father. 85% of all children that exhibit behavioral disorders are children who come from fatherless homes. 71% of all high school dropouts. These are big numbers.

We're not talking like small numbers. 70% of juveniles in state operated institutions. 75% of adolescents who have substance abuse issues or in substance abuse centers don't have, we're raising a house without a father, 75% of rapists didn't grow up in a house without fathers. Just terrible. It is very, and this is important to communicate because I think there's, fathers are very important. They're very, very important. And sometimes I think it gets,

we don't talk about that as much. Moms are very important, but I think everybody knows that. I think when it comes to dads, we're kinda like, it's not that, not as big of a deal, not as important. It's extremely important. Well, somewhere around, you know, the line, there in media, it was portrayed, if you watch, like, Mary with children,

if you watch, like, you know, Homer Simpson, if you, like, there's just this, there was this plague of portrayals of these characters where the dad was just a real piece of shit. And that just became this ongoing joke that you just didn't see that growing up. You didn't see a lot of examples of good folders doing great things for their family

and being really involved in a part of the family dynamic. It was just not something that a lot of people grew up with that. And so it was just interesting to me to see how that shifted the last decade or so. Well, popular media shows, like if you're a guy growing up in America right now, you think the 40 year old dude that has no kids, never married,

makes a lot of money, drives a fast car, taking pictures with different girls all the time, that's the guy that's cool. And the dad, well, that's a dork. He's a sellout, he's an idiot. Like what do you, what do you, you got kids and you're married? Why don't you be like this guy over here,

who never grew up and is, you know. Still banging. Yeah, you know. You call that Peter Pan syndrome? That's actually, there's a term for that. And this is for men who never grew up and is, you know, still banging. Yeah, you know, you call that Peter Pan syndrome. Peter, that's actually there's a term for that. And this is for men who fail to grow up. But we, we glamorize it. You know, you used to not be that way.

It used to be not that long ago. Like you go back 50, 60, 70 years, 100 years ago and beyond. Men would brag about how many children they had. Like how many kids, oh, you have three, I got five kids. It's like, oh, it was a's like, it was a source of pride. Now, you got four kids, you tell another guy that, you know, how many kids you have four of them. Oh man.

Oh man, you're sorry. I'm sorry. I'm not even prison. It's really strange, isn't it? It's very, very strange. And then, you know, the law, you know, in many, in certain cases, is really, if you get divorced, and there's a custody battle between mom and dad,

the dad is almost, I mean, it's almost guaranteed to lose if you look at statistics. We're just not considered as important, in fact. And then there's this side of it too. A man who is present in his kids' lives a little bit is praised. Oh, he's a good father. He's with them every other weekend. No, no, he's there. He's definitely involved. Huh? What. Oh, he's a good father. He's with them every other weekend. No, no, he's there.

He's definitely involved. Huh? What do you mean he's a good dad because he's there every other weekend? You know, you wouldn't hear people talk about moms that way. We play a very special role in building successful, healthy adults. And of course, that plays a role in society.

And I think we need to celebrate being a father, not make fun of it. Like it's like what's happened so often. Now, I love asking you guys, because your kids are much older than mine. Do you guys remember like when that kind of like, that light bulb went off for you as dads, like how much of an impression you're making?

And I'll give you like, we were talking about this. My best friend and his wife and just like, how little subtle things that you say or do and how much that can impact and change a kid and without throwing them completely under the bus. But we were talking about potty training, right? And they have a two year old right now. And I believe that if your kid is not potty trained

by three, like daycares won't even take them, things like that. And so, no, they have, he's two years and three months, so they obviously have plenty of time, but it's been like a discussion, like we need to make sure that he's completely potty trained. So they're talking about, well, one of the things they did, maybe a few months ago is when he started like, you know, communicating that he's pooping

or he has to go poop or what about that. And, you know, just a natural reaction, they, he's,ing or he has to go poop or what I thought. And, you know, just a natural reaction. They, he's, oh, mommy, I went poop and if they went poop, they would go, ooh, and they would say things like, oh, gross, like, and they didn't realize until like maybe like two times after that, he started like hiding. Oh, and they said they just like broke their heart

because they just thought they were being playful with him and saying like, ooh, gross poop, you know? But that impacted him so much that he started to get like a complex over it. So then when he would have to go instead of like telling them that hey, mom, dad, I have to go to the bathroom, he would go hide. He would go hide and then go and they didn't,

you know, it didn't dawn on them that that was because of them and how much of a single like little thing like that could totally change his behavior. And it's like, wow, how often that happens as a parent, I'm just getting into this so I don't get to see that yet. But it made me really think about, you know, and both of them are incredible parents. And you wouldn't, you know and that wouldn't really dawn on you

until that shit gets blown up in your face, but it really starts to make you think of all the things that you do in front of them, or the things that you say to them on how that makes this lasting impression and could change them. Oh, dude, it's one of the biggest challenges as a parent, I'll tell you right now,

is being okay with yourself because you can make mistakes. Yeah. And then you feel so bad. Like when my kid was little, he went through the stage, he was out of diapers, but he was just new with underwear.

So he's just new without the diaper thing. And a couple times he had an accident in bed and I got upset over one of them, right? I'm like, you can't do this anymore, whatever. And I got really mad at him. Well, one more, I just breaks, I even talk about breaks my heart. One morning, you know, we wake up or whatever

and he's sitting in the corner. And I'm like, what's the matter, buddy? And he goes, I had an accident, but I put myself in time out. I was like, oh. Oh. Wow. I've crushed me. Yeah. My crush me.

Yeah, it destroyed me. That's what I mean, right? It's like a little thing like that, you interact emotionally, because you're like, fuck, I've had to change these damn sheets, probably five times already. And you don't realize that feeling that you have,

then transfers into him, and then Allison changes his behaviors to do something like that. Totally, you have a huge impact over your kids. I tried to stay aware of that. Totally. You have a huge impact over your kids. I tried to stay aware of that. I try to think to myself. One thing I try to stay aware of is how I treat my kids' mom or how I treat Jessica

in front of them because it teaches my daughter how she should expect to be treated and it teaches my son how to treat women. I'll try to think about that and try to be treated and it teaches my son how to treat women. So I always try to think about that and try to be aware. I mean, I'm human because I'm not going to be perfect. But I always think about that. Would I want my daughter to be spoken to the way she heard me speak to their mom? Or would I want my son to talk to his girlfriend or wife this way? You have the daughter, Justin doesn't have a daughter.

So yeah, I was trying to think of some things. And there's been examples of like, you know, with potty training and whatnot, but like, yeah, it's just a funny thought that came to me from you bringing that up. Like, in terms of behavior, like, so I'm very affectionate with my wife. And so every now and then, you know, like,

as I'm coming by, I'll give her kiss, whatever. And then I'll just, you know, I'll slap her on the ass every now and then, you know, and then I say, hey, babe, a good game. You know, like, this is my thing. It's just kind of a joke. I just slap her ass like I say a good game, you know? And, you know, every, it was like,

walk a bio, I did, just like slap her ass. Good game, mommy. Oh, no. I was like, walk a bio I did just like slap to the ass. Good game, mommy. Oh, no. Oh, no. Like, I'm like, okay, pal, like that's like my thing, you know, but we just died laughing about it. But it is, it is like that. Like they just pick up on all those things.

I don't even know who's watching me do that stuff. You know, that was like our little inside joke. But I remember Sal telling Dakota story when we first started Podcasting that it totally resonated with me thinking and I don't have a daughter But I mean if I did I think this is such an important lesson that you taught me was just being that over the top man

It figure for your daughter like I I remember the father of the daughter dance, how you like really go all out and open the door for and put her and just you make this big ordeal. And I'm, and you know, it really the light ball went off from me, it's like, well, you know, I don't think there's anything that can help. And now we never know where our kids are gonna be when they're 20 years old and what kind of decisions are men they choose.

But I would think that one of the best ways that you can ensure that she picks a good father is or a good man in her life is by being that man early on. And so, you know, she'll think when she goes out on a date, the guy who didn't open the door for her was in polite, didn't like wine and dine her and treat her like a princess. You know, she'll go revert back, whether she realizes

they're not subconsciously, and remember what it feels like or what she sees with her dad and her mom. Totally. And then those will be her standards. And if dad is not someone who goes above and beyond for his wife in front of his daughter or doesn't treat his daughter like a princess, I bet the chances are that she's not going to search for a guy that's like that. Yeah, I mean, what I do, and I know that we say the word princess, I don't treat her like

she's royalty because I think that's also not a good idea. But I treat her, I try to be respectful, I try to listen to her, I try to display, because what I'm going to do all into happening is what you do is what they may accept or tolerate from their boyfriend. So if you're like this loud, if you're this guy that likes to punch the wall and yell and be real, whatever, then your kid may grow up and accept that behavior

from the person they're dating cause I'm like, oh my dad did that. That's when my dad was like that. He used to do that kind of stuff. And you can see those kinds of patterns. So I tried a model, you know, and that's, that I tell you what, nothing will make you more, take more responsibility, your own actions,

the reminding yourself that, oh, my kid's gonna grow up to be like me or expect it or accept this from people. They're around, that reminds you real quick, you know, how you behave. Like, oh, I better ring this in a little bit or whatever. Oh yeah, I know, and I'm always checking the boys. Like, because I'm very rough and we'd physical and we wrestle and we have rough and tumble and whatnot. But I'm also like, you know, okay, mommy is not,

you know, we don't share that same thing. Like, you gotta be, you know, like, unless our clothes are all. Like, you got to be, you know, like, unless our clothes are all off, then you get that. Yeah. If you catch us doing that, that we're just wrestling, right? But yeah, like, no, the whole thing, mommy's a, mommy's a flower, you know, like, we've got to be nice and gentle, and, you know, and like, tell mommy, like, I'm always trying to, to model that in terms of like how I talk to Courtney and everything. And so I'm working on, like like being a little more gentle, not like physical, like crazy, because the boys definitely it immediately translates to that with that.

Well, when my son, when my daughter was born, you know, my son was four years apart, and he was holding it for the first time holding a sister and he's looking at her. And, you know, he could tell he's so like, wow, like, you know, a baby or whatever. And the first words out of of mouth as he looks at her And he looks up. I mean he goes wow. She's so sexy I'm like what What did you say he goes sexy like do you know what that means and he goes cute? Yeah, cuz he heard me say it You know hear me say it to his mom or whatever so he didn't know any better

So I said perfect. I said let me I't know any better. You know, so I said, perfect. I said, I told him too, and he was that little I said, I can't wait till you're like 15 of a breeze of sexy. And today, you know, now my kids are older and I tell that story. Have you told that to him? Oh yeah. Okay, so he does.

They laugh and you know, you get super embarrassed. He's like, I didn't know any better. So I, I guess that's hilarious. That's so funny. But you know, Father's Day reminded me of, you know, cool dads in movies. Like, you know father's there reminded me of you know cool dads in movies like you know Like bad ass dads in movies. All right. I wrote a few down that I think of over here at the top of my head So John matrix from commando. I was it. That was a bad ass Get that Arnold

The kid that his daughter he fucked the whole thing up He killed the whole army just to get his daughter back. And that naturally, that's a good father. And the kid that his daughter, it is the look on his face, like, oh, you're all in trouble. So then Liam Nealson's got to fall into that with taking. Taken, do you remember that scene? Yeah, of course.

Where he's like, I know things. And I will use those two. I will use against you. If you don't give me that. That's one of the best I will use against you. That's one of the best scenes ever. It is. It's one of the best. Marlon from Finding Nemo. What a great dad.

Well, let's see. When you went search the whole ocean for his boy. Yeah, that was a good one. That's a good dad. Another good dad, a flawed character, but a good dad, Vito Corleone from Godfather. Good dad, not some good person. Yeah, yeah. But you know, he did it for his family. only from Godfather. Good dad not some good person.

Well, you know, he did it for his family. His horror was in the right place. You have to say, he put, he had, you want to Michael to be, I want to lawyer like his brother, but he turned up, turned out to be the Godfather. And then here's another one. I don't know if we could call him a good dad, but he turned out to be good. He did turn out to be good in balance the universe. Darth Vader. Darth Vader. Hey, at the very end, at the very end, you know.

He had good inside him. Yeah, his actions weren't good. The whole way through. He had a little kid. He was a little kid. Bad example. I hate that kid. At the very end, though.

At the very end. He wanted his backstory. He just gets to the Vader. But at the end, you At the very end. Where he wanted his backstory, he just gets to the Vader. But at the end, you know, he helped, he killed the Emperor and you know, he helped him out. I mean, sure. I bet that's what I was thinking about. I like the spin on that.

Oh, I speak, I spin. So, okay, so you know that sports are like coming back, like the end of July, I guess, maybe eight or everything. So super excited. It's like, yeah, I know you're real excited about it, but I mean, me and Adam, like, we need something. But what cracked me up is, I guess, there's been some sports that have tried to like,

still kind of do it and there's been some like, soccer games and things happening around the world. But there's no fans. And so somebody had this clever idea to start putting cardboard people in the stands. What? And so then this became a business where people would like, they want to support their team, so they take a picture of themselves, print off this cardboard version of them,

and place them in the seats shut up. And so now this is becoming so popular that all these other NBA and some other franchises and NBL and all that are trying to follow suit and start to place. Depending on the rules and regulations and how many people they could fit, they could still supplement, get some income in with these cardboard fucking people in there. Wow. Is that crazy? Wow.

And I would talk about a pivot. I would interview if you pay a higher level so you can be front row, too Like I want my totally. Oh my god. That's totally that and so I mean There's been a few things right there's one Other company they were trying to do Look at that stadium full of them. It's so silly. It's like I feel like we're being punked. I but you know what though. I'm not good live It's for a reasonable price there, I do have a price point, but I mean,

if for 25, 50 bucks to put myself up for it. I want to put you Baka, like, you know, in there for somebody. You know, I fully support this movement. I'll tell you why. Could you imagine if you could do this for like shit, you don't want to go to, like, oh, it's the wedding on Saturday.

Oh, you know what? Exactly. Send my cardboard. Send cardboard, Sal. I'll be there at the wedding, don't worry. I'm here on Saturday. Oh, you know what? Exactly. Send my cardboard. Yes, sure. I'll be there at the wedding, don't worry. I'm here in spirit. Yeah, you can literally do that. You just put a picture of yourself.

You know what, though, this is one of the things, though, that I feel like that makes America great. I mean, it's so innovative, right? We figure a way out to still monetize that people will do. It reminds me of, remember, I told you guys that business that started where, because Instagram has become so fake and superficial that you can buy digital clothes, you know, it's not even real clothes,

but they put them on you, you know, and so then you have pictures of like these really cool outfits. That's hilarious. I think it's so crazy. So you just post it with your cool outfit that you never actually wore. Expensive this outfit.

Dude, I'm gonna tell you right now, dude. I predict, I predict people are gonna start leaving. If it's not already happening, people are gonna start leaving social media. In droves, I think it's already starting to happen and I predict that that's gonna be fine. You and I have a little debate on this going. I don't know if I agree with that. I'm starting to lean in that direction,

mainly based off of everybody that I've talked to that aren't in my circle here You know, it's like I've been talking a lot of people about their Instagram accounts or social media their Twitter And everybody's like dropping like flies. There's like no, I've stopped paying attention. It's fucking negative It's it's a shame. It's all about shame. You get hammered if you say something. You get hammered if you don't say anything. When you go on to look, everything you read is negative. And of course, it's highlighted right now because it's election season.

I think people are starting to bounce. I mean, I don't disagree with what you just said right there. But it reminds me of like Jerry Springer and Ricky Lake. It's just like, it's just absolute trash TV, but we still tune in. You're right, but here's the million. But here's the difference. So let's group a people that like that.

The rest of us are like, this is Paul Schoen. A big select. I don't know what I can get. That's a little bit much. No, I agree. I don't think it's gonna disappear. I think a lot of people are leaving.

But here's a difference. You watch Ricky Lake or more of Povitch or whatever. They are not, the audience there is enhammering you and shaming you for not saying something or saying something. It's become like a way to attack each other. Yeah. And it's the cancel culture that's going on right now, which is crazy, which by the way, I'm telling people right now,

it's going to continue to spiral unless we stop it. What people are doing right now is they're judging people's past with the context of today and what we accept today. I'm gonna let you guys in on a fact, nobody will last that scrutiny. Not a single person on Earth right now. Yeah. Well, we'll survive getting scrutinized

by their past with today's context. Just won't work. It's impossible. It will never work that way. No, always evolving. Language changes, what's acceptable changes, attitudes and opinions change. So I told you, I had the boys watch Bill and Ted's

excellent adventure. Oh yeah. Great example. Yeah, so this is like one of those yeah. I made an example. Yeah. So this is like one of those things. I'm like watching it and they're using the F word in there and just like loosely like it was back in the day. And do you think those guys are super homophobic?

No. No, it's just that was the time and time capsule of what was acceptable back then. And then the culture changed because it was like, oh, well, that's pretty shitty to say that. But it, there's just, that's pretty shitty to say that. But there's just examples of that like all throughout our childhood. There is, and that's why I'm saying, if we allow that to continue to happen.

And some of it's, I get it, I get some of the reasons why people are motivated to do it. But we have to stop the trend because nobody will be safe. It'll be used against everybody. It'll start to destroy. And you'll get to the point where a lot of people right now are afraid of even just being, that's why I think people are leaving social media,

is because people are afraid to even be there for fear of getting attacked or whatever, which is a stressful time. Well, I've been on it like maybe, shit, 80% less than what I was just a month ago, and it's not fear. It's such a time suck. And I see how it changes my mood.

Totally. And I mean, I talk about all the time about how I evaluate my emotions and my mood going up or down. And I find my attitude changing. And then I go look back at myself and go, oh my God, I got sucked into two or three hours of going back and forth with somebody on fucking social media.

I don't even know who they are. Why do I feel that need to defend myself? It was like, who were they to me? I don't care about those people that are, say negative things to me or argue with me. It's like, they don't know me, they don't know my character. I mean, I do care about my family, my friends, you guys, people that are close to me,

that say something about me. Totally different. Yeah, if you make a comment to me about my character I'm gonna dig into it like oh, man Maybe that was wrong. I like I look at it too and I forget where I heard this But I totally look at that this is like an example of when you're in your car when you're in your car And the stakes are a bit higher and you think everything's like just chill and cool and whatever But then somebody just kind of cuts you off or does something where, and like you get fucking enraged.

Like you just think like everybody's out to get you all of a sudden this road rage is a real thing. I think the social media right now because of like the pandemic, because of like everybody's on high alert, because like all these factors are just poured in and one thing, and somebody says one thing, it's like boom, it's immediate rage. You assume the worst first. Yes.

Well, right now to what you have, I mean, the last election year, just the presidential candidate spent, I think almost $2 billion, and then when you combine all the other elections that happened, it was something like over three billion dollars in a single year. And if you think that they're not spending a big portion of that on social media, you're complete moron.

Of course they are. So when you're on social media, you oftentimes are saying are not even real people. And not to mention, it's a very easy system to hack. And we know this for a fact that they have people in other countries, like factories of people, in other countries whose goals are to go in and to cause, you know, dissent or issues or cause division.

And so it's just a very, it's not the real world. Let me put it that way. It's definitely not the real world. Good, and that's the thing. is you go talk to somebody in person and you have a completely different feeling and energy from everybody. Well, again, you know, I know we're supposed to mention our partner Ned right now, they make hemp oil and I'll tell you what. Could you some right now? Yeah, well, I'll tell you what, you know, if and I know a lot of people are feeling this way because I've had people DM me and ask me about this. But if you're feeling a higher level of, you know, and I know a lot of people are feeling this way because I've had people DM me and ask me about this.

But if you're feeling a higher level of, you know, anxiety and stress, first of all, your behaviors and your perceptions change based on your, how you feel in your emotions, right? So if you're in a really happy good mood, you tend to have a filter that is more patient and open and empathetic and understanding. If you're scared or anxious, you tend to have a filter

that sees more threat and sees more things are scary, and you may react a little stronger and it kind of feeds itself. And so if you're feeling really anxious, one of the best things you could do is try to alleviate, at least the physical symptoms of anxiety. So you might not be able to solve the thoughts through your mind, but at least change

the way your body physically feels. So things like meditation, belly breathing, turning off all electronics for a few hours, going outside, being in nature, going for walks, and then you can use natural products, full spectrum, hemp oil extract, like the one that Ned makes, legit, I mean, legit does provide that.

Like you take a dose of that, and you feel your physical anxiety kind of come down, and then that helps with the other aspect of it, because now you don't have that physical feeling of anxiety that tends to cause that negative filter a little bit of Ned in nature for me I just I love going and go for hikes and getting sun and just being out there It does wonders for my mental health totally totally by the way I'm gonna talk about a fitness study because that's our that's the topic that we know most about study came out on protein distribution So they actually tested groups of men to see That's the topic that we know most about. Study came out on protein distribution.

So they actually tested groups of men to see what kind of protein distribution would cause the best gains in terms of strength and muscle. And the one that, and by the way, this is splitting hairs, it was a huge difference, but it was a difference that they could measure very small, but still there. And they found that a high protein breakfast, and then two more protein meals, was better

than a low protein breakfast, and two of the protein meals. So starting your day off with a high protein breakfast, seems to have better effects on muscle growth. Now, what do you think is, what's your theory on that? Do you think it's because you've been fasted for eight or nine hours and so that just the bodies need to have it in the system and just by having a nice good loaded breakfast full of protein? I think so, because I think what happens is, and we've seen this in studies, if you have

two frequent of protein feedings, like you eat protein every other hour, you start to see protein synthesis go down. It's as if your body becomes desensitized to the protein. So I think that fasted period of sleep and then you have a lot of protein, you have a higher protein synthesis spike. That's my theory as to why that would be. But again, it's splitting hairs, but if you're one of those like hardcore athletes and you train your butt off and your diet's perfect. And so you're looking for every little piece of, you know, anything that can give you a boost. I would say try that out.

Well, I think that's good. Even if you're not like this high performing athlete or like super serious about a billion ton of muscle, just because it most of the clients and we've talked about this before that I train had a hard time, especially my females had a hard time getting enough protein that their body needs much less for performance or for building muscle. They were already under consuming. And one of the things that I would always give as advice is getting a jump start on the amount in the day early on, like getting ahead of it early.

So you don't feel like, oh crap, you look at your watch. It's two or three o'clock in the afternoon. And it's like, oh, I've had 10 grams of protein today. And then now you're trying to cram it all in the back. So I mean, that's just great because it supports already that we should be eating more a bulk of it. Plus, I think it just helps people getting there. So I mean, I had like little hacks for me where, you know, Katrina and I, we use a lot of ground, ground turkey and chicken and beef and, you know, all my meats for like our dinners. We always cook in bulk or more than enough for us

just to eat that serving. And then I save and I always like mix whatever that is scrambled with eggs or an egg over it. Like it just, I think it's just an easy way to boost protein because when you look at like what we've made popular breakfast foods, they're carb heavy. It's all like let's spike your sugar level. Yeah.

That was kind of, you know, the pancakes and the cereals and toast. Like, everything is so oatmeal. Everything is so carb heavy for breakfast. There's very few things that have a lot of protein in it. So I've just gotten the habit of like normally whatever dinner is, I just bike pair it with eggs in it and it makes it feel like it's a breakfast.

You know, it's funny. Some psychologists actually recommend a high fat, high protein breakfast for people who have anxiety issues because they found that the spike in blood sugar that you get in the morning when you eat like a high sugar breakfast tends to spark, you know, more anxiety throughout the day and they found that giving people a lower sugar, lower carbohydrate, higher fat, higher protein breakfast gives them less of that. So that's like one of those things. Speaking of timing, I reminded myself last week of how much morning workouts really suck. So I never, I almost know this. I've known this. You know, I know it too, but you forget just how much until you have a contrast. So for a long time, I work out in the morning.

The reason why I work out in the morning is not because I love working out in the morning. Just gotta get it in. Yes, if I don't do it, if I don't start my day with my workout, then my consistency falls off. So I've just decided I'm gonna work out at 6.30 in the morning.

And through doing so, I will be consistent. And it's true, it actually helps a lot with consistency. So I almost never work out in the afternoon. Well, last week on Friday, we got out of here a little early, and I knew ahead of time that that was gonna happen. So I thought, you know what, I haven't had like an afternoon workout in a long time. So I went home and I lifted and it was like one pm

and I was an animal. I was a total, and you know what, it made me, so I've been thinking to myself like, man, maybe I'm just getting older. Like I'm working out in the morning and I'm like, my stamina sucks and my strength isn't as good as it used to be. And I kind of started, but because I've been doing it for so long, I kind of chalked it up to like,

I'm just getting older, whatever. No, man, that's because I work out in the morning. Yeah. I worked down the afternoon. Yeah, I got nothing in the tank in the mornings, dude. You did a lot. Dude, I had a monster workout. I was doing a farmer walks with 405.

I was benching like an idiot and overhead pressing and just feeling like my old self. Yeah. But I can't make that time work. Well, I told you that when I was competing, because of measuring and tracking and manipulating so much stuff and being so consistent with that for so long,

that I really pieced it. I figured out the formula, how many calories, how much protein, how much carbs, I need to eat, or not I need, but to get the best workout. And I tried it and practiced like multiple times of, oh, let me, remember when you, it was when you guys were doing, or when we first started on the show talking about fasting.

Yeah. I remember I was when I was always pushing back, because you guys were like, man, I feel so much better fasted. I'm like, okay, I feel good. Like I don't feel bloated. I feel like I can go and I'm fine. I get my workout, but it is not the same as me getting a good 12 to 1500 calories a good 50 to 70 grams of protein and a good 200 grams of carbs in the day before

I go into a lift I get all that and like midday too before I start to slow down after And that nothing feels a workout better than that for me. Yeah, and because we're you know, we're so consistent with it You can tell these differences. You can really feel them out. This quads brought to you by Organify. For those days, you fall short on getting your organic veggies or whole food nutrition, Organify fills the gap with laboratory-tested,

certified, organic superfoods to help give your health a performance-the-added edge. Try Organify totally risk 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. BELL RINGS First question is from Fit, Trucker, Lady.

Are booty bands or hip circles effective for building the butt? What would be the correct way to use a booty band? Oh, those have been real popular lately, with people, especially for butt building. So here's the thing, booty bands, hip circles. So for those people who don't know what those are, those are literally elastic bands.

Some of them made out of material, some of them actually made out of like a rubber or whatever. You wear it around your legs, and then you do movements that work the muscles that separate your legs or work your glutes with them. On their own, they're not very effective at building any muscle at all. If you take them and put them in a program and use them properly, they are very effective. So the way that I would use them, is I would use them as a primer. I would use them to get someone to feel

what it feels like to activate the glutes, to activate the glutes a little bit, and then move the person to the real butt building exercises, which are like your squats, and your dead lifts, and your hip thrust. That's how I would primarily use the booty bands. Yeah, I've always used these, mainly is a warm up primer.

And we'd call it like tube walking, but we would do this ahead of time in order to get the glutes to respond and you'd be able to feel that in your squats and in your lifts throughout. So I mean, it's very effective for that. If you haven't done that before, but you do see a lot on social media people

selling these and they're obviously they're trying to sell them as like the the one stop shop of like building your booty and like this is all you have to do. It's the same thing with the donkey kickbacks, the dog peas, like all these like exercises that have like a little bit of relevance on their own in terms of like activation of the glutes, but they're not building. They're they're literally just like terms of activation of the glutes, but they're not building. They're literally just getting you connected to your glutes. It's a great one to add in to for more volume in terms of frequency of being able to approach that specific muscle group.

I think it's an amazing tool, but unfortunately, it's rare that I think I see people using it well. It's turned into that where, when I go in the gyms now, they're everywhere, right? They've been definitely marketed to people a lot. And it's obviously why we have this question. But everybody uses them like these pumping exercises. So they're doing all these pumping kickbacks with it, or they're doing jump squats in their wearin' them.

They're doing all these weird movements while they keep the band on during the entire time. And then you have another group of people that are wearing them while they're doing squats, which is not bad, but the idea is that you're just trying to prime and wake up the glutes, right? So we've talked about this before when like one of the most common things that people do when they squat is their feet pronate me and they flatten and the knees collapse in. Well, the muscles that are responsible for that, the knees pushing out is your sidebutt. So if I put a band around my knees and I have to push out against the band, basically what it's doing is it's telling me to like that part of my, they turn that part of my butt on. And so, and then people really feel it

when they do the squats with the bands and these. And what happens a lot of times with exercises, we think that because we feel it, it's a more effective exercise. So that was, and this was a mistake I remember making as a trainer. Like, if it was something that they really felt, like, oh, that's a better exercise

than another exercise, just because that person feels a better. But that's not necessarily true. It would be far better if that person just learned intrinsically how to turn that part of their butt on while they squat. And if you always have a band around your knees, you're not teaching yourself to do that.

So you, the guys are alluding to priming. You do it before your exercise. You do your two walks, or you do these exercises with the band on, not going to fatigue, not tons of sets, tons of reps, just enough to get you like established connecting, they're like, oh, okay, I feel that, I feel my side, but okay, now let's go and squat without the band, but now think about that, now think about what we're trying to do by forcing your knees out, not letting them collapse in while you want to teach're trying to do by forcing your knees out and not letting them collapse in while you want to teach your body to do it.

Otherwise, you've got to wear a stupid band around your knees everywhere you go just to feel it in your butt the same way. Yeah, now the way I would use something like this in the past, you can use it for correctional exercise, which is what I think people are doing, but thinking that they're building their butt more. And that was what Adam just talked about where, let's say your knees collapse in and cave in

when you do a squat. Well, one way you would help correct this for someone is you would have them push their knees out against something that would provide some resistance like a band or sometimes I wouldn't even use a band. I would use a rope or something that didn't even stretch. I'd put around the legs, have them push out, and then squat. Now, the reason why I'd put around the legs, have them push out, and then squat.

Now, the reason why I would do that was it would teach them to push the knees out while performing a movement. It's correctional exercise. Correctional exercise is great for correcting movement patterns. It's like training wheels. Right, but it's not great for building lots of muscle. Now, it can help you build lots of muscle because if you correct your form, then you go lift heavy, then you build lots of muscle. Now, it can help you build lots of muscle because if you correct your form, then you go lift heavy, then you build lots of muscle.

So that's how you should use this. You should use this to activate the glutes better, correct your positioning in your form, then the goal is to not use it anymore. Take it off, now go to your deadlifts, now go to your squats, now to your sumo deadlifts, now to your hip thrust, and then watch what happens. Next question is from Sophie Christine Fox.

Are rest days actually important, or can you do hard exercise seven days a week? This is a mistake that I think I made for such a long time. Well, it just, train hard all day. Yeah, going hard all the time. And again, we talk on the show all the time about these paradigm shattering moments for us. And you know, this was a hard one to get through

to somebody who likes to train, right? If you don't like training and you're like, it's hard to get you to the gym two or three times a week. This is this, like I take five rest days a week. Yeah, this conversation is not for you, but this is for somebody who loves to train, loves the sweat, loves the burn, loves the filled sore from the next day

because they worked out really hard, could go to the from the next day because they worked out really hard. Could go to the gym every single day because they like it so much. This conversation is important because I was someone like this for a really long time where I love to work out and I love to work out hard and long and I was always chasing harder, harder and sore and sore. And what ends up happening in Sal talks about this a lot with the, you know, you get stuck in this recovery trap, you know, you're sending the signal to the body to try and adapt, but because you're sore all the time and you're hammering it, your body's trying to recover and you're never giving it enough recovery that it never gets to fully adapt

and see its full potential. And I remember going, you know, thinking like, as this guy who wants to build muscle will be stronger, it'll be bigger, more and more and then be then actually scaling back to three or four days. And I, and I just, my strength went up, I built more muscle and it blew my mind. I'm like, this is crazy. I feel like I'm working less. I know I'm working less. I'm going from seven down to four. And I know I'm not as sore, but yet now I'm working last, I'm going from seven down to four, and I know I'm not as sore, but yet now I'm seeing more results than I've ever seen before. Yeah. I look at it too, like, for an example, if you look at calluses on your hands and you're

constantly holding something, and it's just slightly kind of ripping at your skin, and you know, you got a couple more days where you're putting the effort back in, and then it starts to really start to tear and tear to the point where it rips it completely off. And now I'm starting over, like I'm just healing. I'm trying to heal my skin now to just build and develop the skin to come back, you know, to replace that versus I could have stopped and allowed my skin to heal. And then it's going to create a callus, which is basically, you know, in this case, for building muscle, that's what we want to build muscle. We want to give it just, you know, the right amount of dose of stimulus

for it to be able to be stimulated to grow, but now we also have to create the opportunity for it to healing, building, grow. And I think that the rest and the recovery part of it, I mean, this is not something that's marketed enough. This is not something that's been out there, you know, when people are training, they don't think, okay, well,

how can I optimize my rest in recovery to be able to help me in my building muscle process? That's just not a conversation that's been put out there very often. So I think that's, we kind of lean towards that a lot because of, especially I'm with Adam, I've definitely been on the intensity and working out, that's the most important part

of the whole piece. And that's what's crammed into athletes' minds specifically is how hard you're working and that's gonna translate into the best work that's gonna produce the best body and the best results. But unfortunately, that's not the case. The human body, it needs that opportunity to grow and rest as part of that. Yeah, that's because the rest, the recovery part, involves a lot of your body doing

its thing and you're not really sitting there, you know, recovering, you know what I'm saying? So we tend to place more value on the tear down part on the send the signal part, and less value on the recovery part because what are you doing when you're recovering? I don't know. What are you doing when you're working out? Oh, I'm in the gym, I'm busted my butt, I'm sweating, I'm getting sore.

So we place more value on that. By the way, you can actually, you can work out every day or exercise, I should say, every day. Yeah, the key is they say hard here, so that's what you're saying. Correct. Yeah, it's about the intensity because your body recovers great when you're moving. So you might have four hard workouts a week, but there are other two or three days involved stretching and mobility and hiking and walking and just generally being active, but nothing to intense.

Your body actually recovers pretty good, doing that in fact some people recover better that way, I do. I recover faster and better when I'm active than when I'm doing absolutely, I used to think when I was a kid I had to do nothing. So I started working out as 14. And I learned about recovery real early

because I'd read all these books and articles. So I thought, oh, recovery, that means don't do anything, let my body build. So I'd like, lift real heavy, and then I'd do nothing. I'd just sit on the couch and like, wait for my muscles to build or whatever. You actually do better when you're moving, but the intensity needs to be modified.

Here's the thing too, just because you can't, doesn't mean you should. What I mean by that is, and this is a lesson I learned as well, I used to think to myself, like, oh, I'm fine. I can go to the gym seven days a week and train hard and I'm okay, I can keep doing it. Well, yeah, but that might not be optimal. And how do you know what's optimal?

How did I know it was optimal? Because I would, something would happen and I'd have to take a couple of days off unwillingly. And I'd go back to the gym and I was stronger. And this happened enough times to where I said, why am I stronger when I take two days off from the gym? That doesn't make any sense. I thought I had to be in the gym every single day.

They started to piece it together and say, oh, okay, it's because I have to give my body a chance to catch up. Remember, recovery is like healing. And healing is different than adaptation. Adaptation goes above and beyond the healing process. So you gotta let your body heal, but then you also gotta let your body adapt, overcompensate if you will.

If you don't do that, then all you're doing is you're giving your body's just healing all the time. It's healing and it never progresses. You go to the gym and you're at the same strength. You look in the mirror and you look the same. Nothing improves even though you're working out like crazy. Now to be fair, knowing your goal is important for us too, because I guess you could be somebody

who just wants to be resilient as fuck, right? You don't care about building any more muscle. You don't care about burning a more body fat. You just want to be able to handle and be take punishment like that. And you want your body to adapt and be able to handle that. Like if you're a soldier or a soldier. Yeah, exactly. What comes of mind, you know, who's really popular on Instagram, who

I was thinking of when you were just talking right now, and made me bring this point up, is, I think this handle is real world tactical. Yeah, I know who that is. Right? Yeah, it's a big, small and looking dude. Right. Yeah. I mean, so I was like envisioning like his training protocol and I like probably how many millions of kids that are trying to do the same shit. Oh, God, how would you do what he does? Right. What's a maniac. that shouldn't be, right? I mean, but this guy is like, he's training to be like to take punishment, like to be able to be out there

tactical and doing stuff and be able to take an ass who've been still be able to fire his gun and still be able to run a mile after all of it. Like, that's different. Like, training your body to adapt to handle resiliency like that and be able to take on and hammer it and still get back up and go again. Totally different than somebody who's like, I want to build the most muscle.

I want to burn the most body fat. I want to shape my body to look a certain way. It's a whole different approach. So if you are training seven days a week, can you have a job or like you're a soldier, like you said, there's difference there. I mean, then there's value to somebody. There's also the mental training that comes first.

That's what I mean. There's, there's mental resiliency that comes with that. And when that is, when that's a higher priority than building, because there's still the same rules apply, if I'm training a soldier, if he said I wanna build 10 pounds of muscle, there's still a better approach than hammering him seven days a week. But if I had a soldier, it's just like,

I'm already have the body I want. I don't need any more muscle, I don't need to, but I need to be able to take the fucking worst thing you could throw at me because I want to be prepared for whatever the worst thing I might get out there. So give it to me. Okay, well then that has a little bit of value. Then it's different for that person.

But I mean, we're talking about a very small problem. Yeah, actually, I trained some pretty high level military people at one point and they told me that the, like let's say you want to become a seal, everybody who's invited in that can pass, they're all fit enough to pass it. It's the ones that have the mental resilience that end up passing and the rest of the ones

that break mentally. So the whole goal behind that isn't to make them the fittest. It's to see who breaks and who can withstand it. Next question is from Jay Empke. I have some nagging pain in my knees and shoulders, which goes away when I work on those areas in the gym, but comes back the next day.

Why does it feel better when I'm working on these areas versus when I'm resting them? There's a classic case question of poor recruitment patterns and bad movement patterns so when you start to move a muscle and you know quote unquote warm it up You do get some Some localized painkillers that get released from that in that area There's receptors in the muscles and in the body that can actually, that will, you know,

you get an analgesic effect. Yeah, they send pain, but you start to release these pain killers as you start to miss it. This is an evolutionary trait, right? It's like, if you start to move and you need to be able to move that your body's like, okay, let's numb the pain. Right, so that's gonna localize this. Continue to move.

The other thing too is as you're doing the exercises, you might temporarily improve your movement pattern within that workout. So now you start to feel better. But if you don't change those movement patterns permanent, then you're gonna start to have pain later on. Now this part, I had something like this with really bad tennis elbow.

This is back when I was doing a lot of Jiu-Jitsu and Judo, which involve lots of gripping on the key. And I started to get really, really sore elbows. This is back when I was doing a lot of Jiu-Jitsu and Judo, which involved lots of gripping on the key. And I started to get really, really sore elbows. This is the top of the forearm, right, where the forearm muscles attach at the elbows. It's like the sides of the elbows. And it was just, it was so nasty, it was so painful. And it would take me like 15 minutes into my workout to not feeling many more. But then, you know, later on, when I cooled down everything, the pain came back. So, what I had to do is some correctional exercise. I had to do some myofascial release or some deep tissue massage to solve it permanently. Otherwise, it was always this 15-minute warm-up

before I could start to feel better. So, that's kind of what's happening to you. I would say focus on correctional exercise for a little while to fix this problem. In my experience, a lot of times, this is just joint stability, right? So, especially when you're talking about the knee and the shoulders, you're talking about a floating joint and then a ball and socket joint where very easily, those can be off just a tiny bit. So, you've got all these muscles around those two joints that help support it and are supposed to be keeping it in the perfect position, but in reality, it's never like that.

In reality, we're all kind of in balanced a little bit, and so that joint is not in an optimal position or is not being supported by all the muscles. So there's a lot of instability in that joint, and that causes like this bono and bone rubbing sometimes and causes this chronic achy pain. Then you start working out and all those muscles that are surrounding that joint get woken up and now are working and now it kind of holds it in place and then it doesn't hurt anymore so much. So that's what I normally experience is a lot of times the clients just don't have really

good stability and control in that joint. This is what prime and prime pro is all about, is getting you to kind of activate all those muscles that support those joints. Yeah, and this is why I'm always reiterating the importance of repeating those good patterns as much as possible. And that's why we have that. The program is, yeah, you've done the exercise, but it doesn't just stop there. There's something you got to be conscious of throughout the day, because I'll have clients

that will end up revert back to their position where they're not paying attention to their posture, they're not paying attention to the way that they're lifting objects just around their house, but they are very present in the workout. And so they're able to then adjust their posture, they're able to adjust and squeeze specific muscles to create that stability, which you talk about. And so, they don't feel the pain in the workout quite as much, but then, when they go back to their everyday life, they don't address those things in their own lifestyle. And so, this is where it kind

of sneaks back and never really gets solved or addressed. And so this is a root issue that really needs a lot more attention than you think. To be able to repeat the specific types of movements as much as possible, doesn't have to be super intense either. It's just on your mind constantly, you know, for weeks, months, you know, even a year, sometimes depending on how severe, you know, this pattern is hardwired

and you know, into your mindset. And it's very normal for this see this creep in and out of your life forever. Like so I'm dealing with stuff on my left shoulder right now of the same, and I know that. I know that it's a stability issue, and so I'm doing all this work right now to regain it. And I can't tell you,

and which frustrates the shit out of me, being somebody who's so in tune with his body to have this. And I know these guys can relate, like there's nothing worse than this being our wheelhouse and then getting like nagging pain and then trying to be able to like, what the hell, why is this bothering me right now? Now, I know the things I need to be doing,

but like Justin's saying, there's something going on in my lifestyle that's caused that instability and that it's causing this nagging pain in my shoulder that I need to get to the bottom of so I don't have anymore. And it's exact same feeling too. When I get into my shoulder workout, it's my shoulder that bothers me. Once I start working my shoulders, it goes away for the workout and then it doesn't start to come back until later on.

And I know that I've got to put more work into getting myself in a better alignment, getting better shoulder stability, which is all of our shoulder stuff in Simeprime Pro. Next question is from Amped Heart. How much do you guys cycle in and out of your health yourself? How often do you fall off of your workouts or diet plan? How extreme does the pendulum swing and how long do these periods last? What are your first steps to get yourself back on track?

That's a lot right there. Yeah, it's an interesting question. So, all right, a couple things. Number one, if you have the mindset of, you know, being good to yourself and taking care of yourself, the pendulum is not going to have a lot of huge swing. Typically, you're going to have a pendulum swing, but it's not going to be you're going to have a pendulum swing, but it's not going to be really, really big. Here's the other thing you want to consider. You got to consider context. My healthiest self is different if I am in a situation where life is very, very stressful versus when life is not very stressful versus when something happens, that's terrible or something happens that's great. I mean, I had somebody very close to me

pass away years ago. My healthiest self, then I could not compare to the context of today where I don't have the happening. Obviously, I'm gonna be a lot healthier today than I was back then, but back then I was doing pretty good when I considered what was going on. I have a baby that's coming in October. My healthiest self during the first few months

or year of that situation is probably gonna be different than it is before I had an infant or after they turn three or four years old or five years old or whatever. So that's something you wanna look at as well. Now that being said, if you find that you have this wide pendulum swing, if you find that you fluctuate between fit healthy, mobile, feeling good, and 30, 40, 50 pounds overweight and feeling terrible, well yeah, you definitely need to look at what's happening and why you're finding yourself in a all-in or all-out type of situation.

My, I believe most of that comes from the fact that you're not the root driver for eating yourself. It's not coming from the right place. I think you're probably getting fit because you're disgusted with how bad the pendulum's swing at one point, but then you get sick of hating yourself, in which case you jump off that point and you say, screw it, I just want to live my life

and enjoy myself, in which case the pendulum swings and it just cycles back and forth. I love this question. Just new pick this question, yeah? I really like this question because I've actually thought about this a lot and more so than, because it's funny, it's exactly what's out right up, right?

He's about to go into having a kid. I know that, for sure, I am not the fittest version of myself, but why I find an interesting question and why I've thought about a lot is because there are many different things that, to measure health, it's different than my body fat percentage. That's only one marker. That's only one marker that falls in there, right?

And that can be an actual pretty wide range. For me, I'd say that range is somewhere between 9 and 15%. I would consider myself a body fat percentage, quote unquote, healthy in that range. That's a pretty wide range I can go. But then there's other factors that I would consider myself healthier, unhealthy, my stress, my sleep, my relationship with my partner, my relationship with my family,

my relationships with my business, my financial health. There's a lot of other markers in my life that dictate how healthy I am. And it's kind of crazy because it's hard to say, there's parts of me that actually think that I'm the healthiest I've ever been in my life right now. But I'm definitely not the fittest I've ever been. But when I think about where I'm at in my relationship,

having a whole new purpose, I have a different purpose in my life that's giving me a different focus and drive that makes me feel more healthy about my financial, it makes me feel more healthy about my future. So there's a lot of things that you have to really consider. And unfortunately, we put everything on, you know, in the fitness space, we put everything on the way we look, you know what I'm saying?

And like, everybody for sure, who's known me for five years would say, Adam is definitely not as fit as he was five years ago. But I would tell you that I think I'm healthier. I think I'm a lot healthier. I think I'm not having I think I'm a lot healthier. I think I'm not having to weigh and measure food. I've got a very nice good balance. I haven't put any, I definitely haven't had long periods of time where I'm not exercising and strength training. And there's a lot of energy and focus that's actually been put into other areas in my life that maybe weren't as healthy when

I was training and at the best body fat percentage. So, you know, there's a lot to consider. And so, for all those things, I'm always kind of looking at any of them that I think they get out of. And just like the body fat percentage, there's a nine to 15% range for my relationships. There's a nine to 15% range for my family. There's a nine to 15 range for my finances.

Does that make sense? Like the pendulum swings, but like with body fat percentage, it's between 9% and 10%. Exactly, like, it's about finances. Like there's parts of me that says, hey, I should be, I work really hard. I should be able to enjoy some of that. But then I should also be some responsible.

I have other people that I'm taking care of. So I might allow myself to spend a little bit more than usual, but right around 15%, I reel it back in. Like, okay, this is getting a little bit more than usual, but right around 15% I reel it back in like okay, this is getting a little out of control This is irresponsible of me. This isn't very healthy pull it back a little bit Same thing goes for if I'm being so goddamn tight with money where I don't spend on anything I'm being a miser about everything. It's like listen part of the reason why I work so hard is so we can enjoy some of the finer things in life That's me being down at like seven eight percent body fat.

I look at all of these parts that I consider the whole spectrum of health. I give myself a 9 to 15 percent body fat range or a 9 to 15 range in all aspects. Just try and keep a nice good view of all of it. It's not like a big deal when my first steps of getting back, they're not dramatic either. It's not like if I, if I'm, let's talk about body fat since this is fitness and everyone probably thinks of that first. When I start to see myself get towards that upper end,

you know, I know it's because I've been allowing things that are probably not the healthiest thing in my diet more frequently. And, you know, instead of going cold turkey everything or going from that extreme to, okay, now weighing and measuring and now I'm training seven days a week, I just, I start to move it back a little bit

by cutting out some of those things that are less healthy and making better choices, whether that be exercising more or making less bad choices. And I really feel that way about all those aspects of my life and only you can dictate that only you know How you value all those other things that make you quote unquote healthy. Yeah, I look at it all as it's just a dance Yeah, and it's just something that I'm constantly

Evaluating where my homeostasis is where I'm currently, and then how I can pour myself in a different direction. All those things you mentioned, finance, family, the way that my body looks, the way that my body's performing, the overall stress that I'm allowing myself to accumulate, am I getting enough sleep? And so it's a matter of like constant self-assessment and seeing where my tendencies tend to lie

and then how I can address those things one at a time and then see how that affects the whole. Always how it affects the whole. Because there's always gonna be a bit of a deficiency in one direction and now it's like, okay, how do I get myself to even that back out? And so it's just, I'm just weaving it in and out. Two steps forward, two steps back, two steps forward,

two steps back, I'm doing the two step constantly. And so that's my dance. Yeah, this is why it's so important to have a good relationship with exercise and nutrition because both of them can be molded and shift and shape to fit the context of your life. I mean, talk about a workout for a second. Are there ways I can work out when my performance is at its peak?

Yes. Are there ways I can work out and train when I'm injured? Yes. Are there ways I can work out and train when I'm injured? Yes, are the ways I can work out when my performance is down? Yes, I can modify my workouts based on the context of what's going on and how I'm feeling, which always changes. Life is always changing, nothing ever stays the same. Same thing with nutrition.

I'll feed myself according to that as well. So that's why it's so important to have a good relationship. People talk about balance all the time, right? You need to have balance. What the hell does balance mean? Yeah. You know, balance, in my opinion,

what balance actually means is you're doing things for the right reasons. So if I'm working for the wrong reasons, let's say I'm working because I'm insecure about not having money. I'm not going to have any balance. That's the wrong reason. Now, what if I work to find a little bit of purpose in my life and in order to support my family so I can have better times with my family and provide for my family, then I'm probably going to have better balance with my work. Same thing with your

workouts, same thing with your nutrition. If you're working out and eating because you can't stand the way you look or you don't like yourself, you're not gonna have any balance with those things. Now, if you're trained because you care about yourself, when you go to the gym or you're about to work out at home and you ask yourself, all right, how can I take care of myself right now?

That's gonna direct you in the right direction, it's gonna create some balance. I can pretty much guarantee that when I have this new baby that comes, my sleep is gonna be off. I know I have two kids, I know what it's like to go through that. I know I'm not gonna get good sleep. I know I'm not gonna walk into my garage and think to myself, today I'm gonna hit a PR on my deadlet.

I'm gonna go in the garage and be like, okay, I need to keep my body moving, keep it healthy so that I can maintain my sanity, so I can be there for my wife and for my infant and for my kids. So that's the approach I'm going to have when I exercise. That's how you develop that balance in your life. And what you'll end up finding is that swing isn't that big. Adam used the numbers 9 and 15. develop that balance in your life. And what you'll end up finding is that that swing isn't that big.

Adam used the numbers nine and 15. I mean, that's kind of where I live. In between those, sometimes my body fat goes up a little higher. And why is it going up higher? Because of balance, there's other things in my life that are more important for my overall health than being at 9% body fat. Sometimes it goes in the opposite direction.

Sometimes life is working out a certain way to where I can really focus on getting super shredded and I get some value out of that. But you gotta have that attitude. If you plan on, you know, being your best self for maintaining good health for the rest of your life, it has to be that way. Everything changes at some point.

If you're lucky, you get old. At some point, you're gonna run into all kinds of different obstacles. And if you don't understand this, you will fail. At some point, at some point, your life is gonna get so different that you're gonna save yourself. Screw it, I can't keep up this workout. Screw this diet, I can't do it.

I'm too stressed out or, you know, it doesn't work for me right now. My work is too hard. And that's when you have those wild pendulum swings. So balance is important and don't and always think of context, your healthiest self involves a lot more than just how shredded and muscular and strong you are. Look mine pump is recorded on video as well as audio. You can come check us out on YouTube, MindPump Podcast, and watch the podcast while you listen. Also, if you want to check out some of our free information,

we have a lot of guides that we published. You can find those at MindPumpFree.com. And finally, if you want to find all of us individually on social media, we're all on Instagram for the time being. You're not going to tell you guys if we're going to be there forever, but right now you can find us there. You can find Justin at Mind Pump Justin. You can find me at Mind Pump Sal and Adam at Mind Pump at...

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