Mind Pump: Raw Fitness Truth - 1359: The Physical and Mental Signs of Overtraining, How Walking Compares to Cardio, the Best Ways to Improve Posture & More

Episode Date: August 15, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the physical and mental signs of overtraining, whether walking counts as cardio, the best ways to improve posture, and if it is better healthwise to eat a whole pan of brownies in one sitting or spread it out throughout the week. The signs of aging. (5:38) Humbling sports experiences. (9:33) Will Uber and Lyft leave California?! (17:40) Is working at-home here to stay post-COVID-19? (22:10) The Apple subscription bundle is coming! (32:00) Mind Pump Investments. (32:46) Public Goods is making waves right now. (35:14) Jessica is HOT, HOT, HOT. (36:53) Funny branding names. (39:50) Young men are dumb. (41:50) The MAPS Suspension hype is real! (43:14) #Quah question #1 – What are the physical and mental signs of overtraining? (46:18) #Quah question #2 – Does walking count as cardio, or should I incorporate some steady-state cardio like running and/or HIIT? What will keep me healthy, while maintaining the most mass? (52:28) #Quah question #3 – I'm trying to improve my posture, but find myself uncomfortable when I forcibly hold myself in a neutral position. Am I trying too hard? What are the best ways to improve posture? (57:26) #Quah question #4 – Can you please settle this nutritional question my husband and I have had for years?! Is it better, health-wise, to eat a whole pan of brownies in one sitting or spread it out throughout the week? (1:03:49) Related Links/Products Mentioned August Promotion: MAPS Performance ½ off!! **Promo code “GREEN50” at checkout** New Program Launch: MAPS Suspension $20 off! **Promo code “SUSPENSION20” at checkout** Uber and Lyft on track to leave California after failing to delay driver status order REI to Sell Its Never-Been-Used Headquarters Outside Seattle Apple Readies Subscription Bundles to Boost Digital Services Robinhood lets you invest as little as 1 cent in any stock Public Goods is a great alternative to Amazon for eco-friendly cleaning products and toiletries Visit Public Goods for an exclusive offer for Mind Pump listeners! **Receive $15 off your first Public Goods order with NO MINIMUM purchase** Visit ChiliPad for an exclusive offer for Mind Pump listeners! Wake- Up Light, LBell 7 Colored Night Light/Sunrise Simulation & Sleep Aid, Dual Alarm Clock with FM Radio, 7 Natural Sounds and Snooze for Kids Adults Bedrooms/Night Light Ambiance Beer brand and leather store unwittingly named after Māori word for 'pubic hair' Mind Pump #1142: Nine Signs You Are Overtraining Does Non-Exercise Activity Thermogenesis (NEAT) Actually Help With Fat Loss? MAPS Fitness Prime - Mind Pump Media Mind Pump Podcast - YouTube Mind Pump Free Resources People Mentioned Jon Call (@jujimufu)  Instagram Joe Rogan (@joerogan)  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. Salda Stefano, Adam Schaefer, and Justin Andrews. In this episode of Mind Pumped the World's Top Fitness Health and Entertainment Podcast, we answer fitness and health questions that are asked by listeners and viewers just like you. So what I'm gonna do is I'm to give you a breakdown of the whole episode. Now we open up with a 30 minute, 38 minutes, excuse me, introductory portion where we talk about current events.

We talk about some of our sponsors. We talk about studies. After that, we get into the questions. By the way, if you want to just fast forward to the part you want to listen to, go to mindpumppodcast.com. You can see timestamps and show notes. You can listen to all the stuff you just want to listen to go to mindpumppodcast.com. You can see timestamps and show notes. You can listen to all the stuff you just want to listen to. But if you want to have a lot of fun and absorb

all the information, listen from beginning to end. That's the best way to do it. Yeah. It feels the best. Don't offend me. All right, here's what happened in today's episode. So we start out by talking about signs of aging. Oh yeah, sounds that you make when you sit down

and get up, for example. Then we talked about humbling sport experiences. of aging. Oh yeah, sounds that you make when you sit down and get up for example. Then we talked about humbling sport experiences, you know, sports and competitions. Great way to check your ego. We share some stories about how our ego's worth checking. So much sports. Really hard. Then we talked about Uber and Lyft, possibly leaving California. Good job, California. Yeah, you're doing great. Keep driving people out. Then we talked about working at home and what that's going to look like in the future after COVID, if there is an after COVID.

It feels like there's not going to be one. Don't say that, so. I know. Then we talked about Robin Hood, a company that allows you to buy fractional stock. Then we mentioned public goods. This company is one that we're working with. They provide eco-friendly

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Go check them out. Then we talked about my wife being a furnace. She's in her third trimester, generating a lot of heat. She's not just hot, she's also producing heat. You radiate. That's for you, babe. Now one thing that has solved this problem is the chili pad. Now this is the pad that goes on top of your bed.

It's water cooled, and you can either make your bed cool, or you can warm it up, and there's two sides to it. So if your partner likes a different temperature than you do, then you can switch them up. This company's phenomenal. We've worked with them in the past. They sell out because they're so popular. But we do have a discount.

We've got a great discount, in fact, for MindPump listeners. Just go to chileetacknology.com forward slash MindPump, that's CHILI technology.com forward slash MindPump. Use the code on the page and get 15 to 25% off their products. Then I talked about a mishap with naming a beer in New Zealand. And then we talked about how our family is so excited about our new Maps Suspension program. This is a whole workout program, by the way,

utilizing just suspension trainers. So it's extremely versatile. It's good for beginners all the way to advance. It's fully programmed. It's got the videos in there. Everything you need. I'll mention it again later in this intro. But if you want to just go check it out now, go to mapssuspension.com.

And then if you want to buy it, use the code Suspension20, Suspension20 for $20 off. So that's the first 38 minutes. Then we answered some fitness questions. Here's the first one. Some of the mysteries. Not good. This guy wants to know what the physical and mental signs are of overtraining. The next question, this person wants to know

if walking counts as cardio. The third question, this person is trying to improve their posture and would like some advice. And the final question, this is a debate between a wife and husband. And the wife is asking, look, is it better to eat a whole bunch of brownies at once or spread them out throughout the week? The answer to that probably won't surprise you.

Spread themselves. That's it. Wow. Also, this month I mentioned it earlier, brand new program, maps suspension. So suspension trainers can hook in your doorway. They can hook over a bar. You can do it outside, over a tree, a goal post. You get exceptional full body workouts. This is a fully programmed workout that uses only suspension trainers. It trains your entire body. Now the benefits of suspension training besides building muscle burning body fat, you get incredible core stability and development and automatic mobility work.

Suspension trainers, the way they work is they automatically force your body to improve its stability and mobility. This is an excellent training modality. If all you've ever done is trained with weights, go through a cycle of map suspension. Watch what happens when you go back to the weights. You'll be more stable and you'll be stronger. And because it's a brand new program, it's $20 off. Here's what you got to do to sign up. Go to maps suspension.com that's MAPS, S-U-S-P-N-S-I-O-N.com, and then use the code suspension 2-0. That's suspension 20 with no space. I feel like Adam's singing voice is one frequency. You can't go above or below. It's one. Yeah, it's always the same one dude again. It's mono That's it now watch watch this go higher

See how kind of breaks go lower Yeah, it's the same vibration Yeah, before yeah, one thing about Adam is he's consistent. Hey, I tell you what did you got to love it? It's a I mean, I definitely think it's a genetic thing right like there's no Musical talent in my family at all. I don't have like you know I mean it's like a cousin or an uncle or somebody mom doesn't play piano or nothing fucking nothing There's nobody in my family that plays an instrument. I wouldn't say all the way up the tree I don't think it's musical talent although I do think there's genetics for that too

But you have a good ear for sound and music. You really do. Okay. But you just can't produce, apply it. Yeah, you can't produce anything that sounds. Anything like it. Anything that sounds not bad. What's your face? That's all of this. You know what I do?

You know what I do? It's these big ass cheeks. Oh, it's just holding me back. I don't know. It's not giving you that face. It's not giving you that face. Yeah, I can do that. That range, that octave range. Hey, your boy, dude, he's getting them cheeks. He's got the cheeks. I love it. He's not giving you that face. It's not giving you that face. Yeah, I can do that. That range, that octave range.

Hey, your boy dude, he's getting them cheeks. He's got the cheeks. I love it. He's got the cheeks man. It's a cute poor guy. It's the, it's not poor dude. Oh man. You didn't hurt you.

That's the shape of trait man. Yeah, I made up for all the other things. I got good personality. You got great part and look at this. Look at this way, bro. Wow, face. And look at this way, you're getting old as hell, but you don't look old as hell.

If I shaved the beard, it definitely looks like I'm 12. That's a good thing. It's finally working to my advantage. You know, I don't know how. They see how I move and they're like, oh, he can't be fucking 20. Yeah. You know, because as you age, your face gets leaner and more chiseled. So here are those cracks and pops. I got no room. So I just keep looking more gaunt. So the guy is sandwiched. I need cheek fill said. You know that guy is sandwich. Yeah. I need cheek fillers. Can I use yours? Yeah, I get plenty to steal.

Dude, the other old man trade is just making noises. What's up with that? Oh, yeah, every time you go to get up out of bed now, it's just a, you know, tying your shoes, aw, aw, aw. It was a thing I used to make fun of my dad for. Yeah. We'd get in the car as soon as he stood down, he'd do.

Huh? Yeah. But why are you doing that? Yeah. I'm not doing it. I used to make fun of my dad for yeah, we get in the car soon. He's the downy do Big why are you doing that? Yeah, what am I doing? I'm not doing it noticing I'm not I never said why it takes so long before we could actually play Game of basketball like he would just put ask for cream on every Joint even his fingers You know just oh just Loub his whole body up before we finally get going. I'm like, Dad, we're ready. I'm already over this. Yeah. That's hilarious. Yeah.

So my dad, he was, oh my gosh, he's literally the stiffest human being on earth. You call him, his nickname is like wood, piece of wood. When he would get massages in my studio, because I had this really good massage therapist, who could just, she could really get in there. She'd come out and she used to tell me, when I, she'd be like, when I scheduled a session with your dad, I have to take a two or three hour break because she's like, he needs a unique name though, would,

really? Yeah, I know, that's kind of, where he at, would. Yeah, he's like a stone. And it, okay, you know why? In a tie and it doesn't sound like in English. Okay, that doesn't mean a boner in a tie. Right, yeah, it literally means wood. But she'd say like like I dig into him

and it's like he's made out of bone, the whole thing is made out of whatever. But when he would come to Jiu Jitsu, this was funny, when I did Jiu Jitsu as an adult, my dad would be, I think he'd be like 50. So he wasn't like super old, but definitely not young and spry. And he has a judo background.

Remember, he competed at a pretty high level when he was a kid, but he was stiff, but he's strong as shit. Yeah. So he would grab onto somebody and they used to laugh. They'd be like, did your dad's like, Iron Man, why can't I do that? Oh, man's strength. So one time he went against a Pan Am champion and the Pan Am champion got a, my dad got a grip on his ghee.

And the guy was doing all these, these these these grip breaking techniques, trying to get my dead stand off. He ended up ripping his key instead. You know, thick those keys are. Yeah, yeah. Did you see, did you see our buddy speaking of just you see our buddy, Juju doing it? No, is he doing it? Yeah, he just so he did it to the day.

He's so I saw him with like a big guy. He's got his last post. If you go on his page right now, he's just going to get handled. Look at it. Look at the little guy. Yeah, yeah, he just got his last post. If you go on his page right now. Oh, he's just gonna get handled. Look it, look the little guy. Oh yeah. Yeah, he just climbs up his back.

That has to be one of the most humbling points, right? Okay. Golf is humbling too. That's a top. Like if you had a name the top three humbling, most humbling sports, Jiu-Jitsu's gotta be one of them. Jiu-Jitsu is, if you want to work on your ego,

either note or you don't. That's it, it's not like, you know, when you're throwing punches, you get a lucky punch. Sure. There's no lucky, like, submission or position. Yeah. You have to know.

It's like you're going in the water and you don't have swim. So you're screwed. It was very humbling for me. I mean, I had a, remember I had a judo background, so I was in a complete beginner. I went in, I think I was in my early 20s, and I was at the time I was pretty big. I was like 215, 220.

And the guy that I rolled with the first time, his name is Nomen, good friend of mine. He was a high level purple belt, he competed in Pan Ames. He was like 150 pounds, not a strong 150. He wasn't like Doug, like Doug's a strong 150. This dude was like a Gumby 150, right? I'm like, oh, okay, I'm just,

at least I'll hold him off or if I get hold of him. I'm like, oh okay, I'm just at least I'll hold them off or if I get hold them off. I'm like a lawn chair. Yeah, I can grab it. Long limbs and everything. Yeah, he was just a normal dude, normal size dude. I thought if I grab his arm or whatever, you know, and I know a little bit.

So we, you know, shake hands or whatever. And I grab his legs and I flip him upside down and do he, he tapped me out so many times in five minutes and I use so much energy and strength. The first time I went half strength, because I thought, I don't want to hurt him, you know? After that, I'll go easy on him. Oh, dude, after that, I was like,

yeah, I'm gonna unleash the gorilla on you. Anyway, he's tapped me. I went outside and puked in the bushes and signed up on the spot. It's a total ego check. You cannot go in there. Yeah, you have like one or two reactions, I'm sure, from that is like, I'm never coming back. I'm gonna learn this. That hum yeah, one or two reactions, I'm sure from that, is like, I'm never coming back. I'm going to learn this.

That humbling story reminds me of the first time I joined a softball league over here, to ever tell you guys this story? No. So a bunch of my buddies that we went to, we all went to school together, all ex-athletes, but all older now, we're in our, we're at this point, I think we're like late 20s,

some of us in our 30s. And just so we're gonna join a softball league. And it's over in our 30s. And decide we're gonna join a softball league. And it's over in the Bay Area. I've yet to play in a softball league over here. I've done like little things back when I grew up in the Valley in small town and played. And it's so big in the Bay Area that there's all kinds of leagues and there's in if every league,

there's like five different levels. And so, you know, my buddy and I are like, we're reading up on, you know, what level? I'm like, well, all of us are extremely competitive. So we're like, and we all, some of you guys play baseball before. Sure. So we're like, we're athletes. Yeah.

Right. Exactly. That's the top process. And we're like, well, we've never done this before. So maybe not do the top one, but let's do the second. There's like five, right? So I, and then they were like, a, b, c, D, like the, so you went from second to top. Yeah, second to top, because we're like,

well, we're not sure, like, how good the top top guys are. But, and so we get together for our very first, I'll never forget this, because it was hilarious. We're all, and we all huddle up. I'm like, listen, we don't want to get kicked out of this league because we're too good. So, so you guys just base hits, don't just, don't be swinging for the fans all the time. Take conservative.

Yeah, don't show off. For the first inning, it was like 15 to zero. Oh, yeah. Everyone's watching. I played one of those things. Hey, if there's anybody not playing, yeah, we could fuck it, start playing now. No, dude, I'm trying.

Yeah, they were just flipping. Oh, we got crushed. Then we ran back the second we like, maybe it was just like a underhand toss. Yeah, yeah, just basic ass softball, right? But I mean, in the Bay Area, you get all these kids that are in college playing ball, and it's their off season, and they're all a team already.

Right. And then they join the league, and for fun, and they play. And it's like, oh, everybody's very, very good. And we just got what we ended up having like, I think we got like four or five games in. And we actually went to the league and said, Hey, we need to drop down a couple of levels, dude. That happened to us when we signed up for a basketball league. It was the same thing because you get all these college players that like are in the off season and come in just like, we were just getting dunked on, left and right. And of course I'm there with my buddies that we,

you know, from high school and we thought we were like, hot shit, you know, and just got destroyed. So humble. Those are good lessons. It was, it was, it was a very good lesson. One time I held a kicking pad or whatever for a female kickboxer, Muay Thai kickboxer. And I was in a class, I did a little bit of Muay Thai,

nothing to brag about at all. I think I did a few months or whatever. And this girl was instructing it whatever. And so she was teaching me how to kick. And so I held the pads, and I held it against my leg and lower body. And she's like, I'm just gonna kick, I'm not gonna kick it super hard,

but just to kind of show you or whatever. So she wasn't even like, and she's like, I'm just gonna kick, like, I'm not gonna kick it super hard, but just kind of show you or whatever. So she wasn't even like, and she kicked it, and this girl was like 130 pounds dude. She could be a Charlie horse. Good dude! She was like, oh my god! I was like, if you hit me without the pat, you would kill me! Oh yeah. Very humbling.

But I recommend every guy out there, this is why I think even Rogan recommends this. Every guy needs to get in a fight once or twice in his life. I don't mean on the streets, you could do that too, but that's not a good idea. But go do like a boxing gym or a Jiu-Jitsu school or a wrestling, go do some wrestling, because it'll, it'll, it's so good for your ego. Yeah. It's such a good experience. Well, I was trying to, like we were talking about this, I was thinking of what else is like that. Like if you have somebody who's an extremely skilled boxer even, I mean, he'll dance circles around a normal person who thinks they're a fighter, just because they fought in the street or what that. But that's in the same weight class. If you are

220 pound guy, I don't care if you're pro boxer at 130 140, like the guy who's the big dude still has a lot of advantage with reach and keeping you away. And I've, I've shared experience where I was boxing a little guy who was like a really good boxer and just because of my length, I could keep him at distance, right? And I'm much bigger.

Yeah, you can't it's hard to do that with the wrestling or the wrestling or the wrestling. But with Jitsu though, it's, I mean, that's like one of the only thing I can think of that's the ultimate equalizer. You can see like that example of Jiu-Ji. I mean, Jiu-Ji is a fucking shredded, strong beast. You can see like that example of Juju. I mean, Juju's fucking shredded strong beast, you know, probably way too 20 or so. And he's, look like he's rolling around

with some 135 pound kid who showed taps amount. He's like specialized skills. Yeah. We even had that in football where we do like one and one hitting drills. And the biggest guy that we got is like a new recruit that actually was a boxer in Chicago, came in, we're like all kind of scared of this guy, right?

And he goes to hit, doesn't really know, specifically the technique. And so just getting the leverage and the snap and the power and everything all to happen at once, like he got flat back, just, pfft. Yeah, I've seen, I saw a man, a grown man, get put to sleep by a woman in

Jiu-Jitsu that was hilarious he never came back he couldn't handle the he he felt too embarrassed it was his own fault he was going real hard on her and she's like hey try not to pull me off the mat or whatever he wasn't listening so she put him to sleep and and we all like, well, but you know, here's a cool thing. When I did it, you had X-cons in there and cops and then regular people. And everybody was super cool and respectful to each other because you got to leave your ego

outside the studio. When you get in there, you're all rolling together. And I remember there's this one cop who comes in who he's like, yeah, he goes, you know, this is cool, but you know, I do you, Kimpo, and I would gouge your eyes out like there's nothing you could do. If you got me on the ground, I would just poke it, pull out your eyeball, and then you wouldn't be to do that anymore. So he got a debate with one of the other instructors, and it was cool, it was cool debate, and he

goes, tell you what, let's grapple and if you have an opportunity just to touch my eye, do it and then we'll know that you could poke my eye. I knew the five finger death. Yeah, and instead what happened is the guy's structure mounted him and was tapping on the other guy's eyeballs. It's just tapping on me. It's like, it's all right.

I told you. Oh man, yeah. It's like, it's like, it's like, it's like, it's like, dude, you guys hear what's happening with the Uber and Lyft? Oh my God. So this was in my notes to bring up today too. It looks like they are gonna pull out of California.

Yeah. So they know how to process stupid. They did not even want this. So it got mandated that they turn it all these independent contractors as employees. So here's, I'm not as deep as you are in the politics. And this reeks of, you know, some, some sort of other agenda. Yeah. Like, if, if, because the Uber people don't even want it. If you work for them, this fucks you.

They actually want it. They actually did a, they've done polls and they found that a majority of uber drivers uh... either have health insurance from their spouse like the fact that their contractors and they have that flexibility yes and don't want this to change because it'll prices up and they know that they'll lose their job yes and that's exactly what's happening right now it's a good it is a good example of uh... policies with good intentions that are not based off of

what they don't like to like i said I feel like there's an underlining agenda going on I think the people that most people that support it like most voters have good intentions because when you present it like this like hey Uber drivers deserve to have benefit vacation pay benefits health care and we need to make a law that way that we can guarantee them that. Like most people who are aware of the consequences of what that is, that sounds good, like absolutely. But you can't just pass a law and grant these things without there being some severe side

effects. And one of the side effects is mass layoffs, not competitive, and now Uber and Lyft are very popular. But it's just so weird to me because by definition, they don't, we really have one choice. Either you're an employee or your contractor, right? Those are your only two choices. And by definition, they use their own car,

they set their own schedule, they come and go as they please, it has everything, it lines perfectly with a contractor and it has nothing in common with an employee. The only way that the grounds that they're trying to make this on is that Uber relies on like 80 or 90% of their revenue relies on these people driving cars for them. Therefore it's, they should be employees. That's the argument that they're making. I think it's stupid to me.

Well, what it is is my opinion, okay. By the way, this affects more than just Uber. Uber, left, there's Uber Eats, there's... Is this happening to Dordash? Is this happening to Dordash and Grubhub and all these other... Yeah, because all of those... All the gig economy people. Yeah, the gig economy, the reason why it exploded

is because this is part of it. It's the flexibility of the gig economy, the reason why it exploded is because if this is part of it, it's the flexibility of the workers saying, hey, I already have a job, I'd like to add some extra income. I like the fact that I can choose the work whenever I want. Yeah. It's very mobile. And what ends up happening is they outcompete traditional businesses and services.

So a good example, and this really isn't much news, but like the taxi companies really got crushed by companies like Uber because Uber just out competed them. So you have taxi companies, you have other companies that probably lobbied and said, hey, let's find a way to maneuver with the law to help us compete against this gig and make us competitive by like stopping them from, you know, going so far ahead. Yeah, and at the end of the day, who will pay for it is the consumer. So every time you order food or pay for Uber or whatever, you're going to pay more to try to get the surface if it's still indeed will exist at the time.

It's so frustrating because I mean, I was actually talking to a few of these Uber drivers about this, and this is before it all was coming down, and they were just, they're like, we didn't even ask for this. This is just something that's been a policy that's been enacted, but none of these drivers wanted this to happen. Now you and now you see they're potentially moving out of the entire state. So, the consumer is infected. Like, we don't have that availability anymore. What's that going to look like?

It sucks. And I love Uber when I, you know, I love Uber. Yeah, it's the best. All these services. We'll see what happens, because maybe them threatening to leave, or saying we can't do, maybe that'll generate enough power, you know, I guess voting power.

I mean, I don't want to get too angry about it, but there's just so many factors and so many business and people leaving this state. Are people going to wake up and see these policies, what it's doing, it's literally driving everybody out of here. Well, the biggest thing too is that so many people are working from home now, that a lot of people are, or I've talked to many people who are leaving because they're like, well, I have no reason to stay because I can work from home. I'm gonna go somewhere that costs less and that I like better. Did you see what have an REI? No. Oh, so REI was building this massive eight acre, you know, campus, you know, similar to like for their headquarters

It's massive and it was sick like Fire pits and and rooftop terraces and all this like cool shit And they like literally just finished it and they're selling it Right because it because everything's flipped on its head right now because it's a coronavirus Oh, yeah, because now employees aren't coming into work and so many people are working from home. They expected for revenue to be down. And so they're completely selling and pivoting from that whole idea after I can't imagine how big of a project that was.

You know what's crazy? I was thinking about this the other day. So for a long time now, we've had the capability to work remotely and effectively. We really have, right? And I thought personally, when I saw that technology allowed for video conferencing and working from home, I'm only working on my computer anyway, so it's not like you do a job where you have to be there necessarily.

I thought to myself, why isn't this more popular? Why aren't companies already doing this? It'll save time, save money. I think employees will like it more because they're at home, maybe increases flexibility with their kids, as long as they remain productive, companies save money on having to pay rent

for these big facilities. But it never really happened that much. Some of it did, but it never really took, and I thought to myself, I bet you a lot of that was because we were stuck in old tradition. This, what's happening right now, maybe the signal that pushes it in the direction it probably should have

gone. Yeah, I'm already talking about a four day work week. Yeah, that's big talk right now. Yeah, it's big on like all fronts, like they're they're trying to move in that direction where it was like 30 something hours that they're they're they were going to like delegate to you know, each week and and that was like It would be across the board for all these corporations We're now gonna start trying to adopt it at least now. Can you foresee any unintended consequences that could happen from Doing this from going having everybody work from home. I mean, I could think of something

Yeah, I definitely think imagine the challenge. Okay as a CEO to Establish culture right that is a challenge challenge, okay, as a CEO to establish culture. Right. That is a challenge. I mean, you guys see what how hard it is right now, probably for your kids in schooling virtually and how different that is and the challenges that you guys and why that's frustrating. Well, why would it be any different

with adults that are supposed to normally work in a cohesive work environment that are now all separated from each other. And in a world right now where we're being less and less personal. You're going to push in that direction even further. I would think it would be really challenging to build a culture. Now, maybe you have a really strong culture. You've been around for 20 years.

And then this is a little bit easier because you probably have some things in place. And then you just try and think of, oh, how do we create this virtually? Now, but if you're a company that's just kind of starting and you're growing right now, be really difficult to build culture like that. I can definitely see that. I think of a few ways around that, like maybe when you're doing deep projects that require you to work with other people, maybe the small group meets somewhere and does that. I think you could also schedule team building

or one secorder or whatever, one some month meetings where people get together. I feel like you might be able to get around that. But look at the other, you know, this has been on my mind a lot, right? So we're about to roll something out for us because I've been thinking about this so much and I've felt it in the last,

I don't know, I'd say last 30 days or so, Katrina and I have been up been thinking about this so much and I've I've felt it in the last I don't know I'd say last 30 days or so you know Katrina and I have been up late talking about this and I'm like, you know One of the things I'm really struggling with is that in the past A lot of the success that I've had in business with is that I was really good at getting the most out of my team And that was because I was constantly You know always you guys are around each other. Yeah, always communicating with, daily, daily, and it has to always be business. It's, you know, towards their values

and things that really make them move and go and it was good at always moving that needle for each person. And I just don't have that capability right now and I've got to create some virtual version of it. So I'm about to do something with our staff to see if I can do that and help build a better culture right now because I feel like it's getting away from us

because we're not seeing our staff every single day. Yeah, it's interesting because I think you're right in terms of the human element. I think it's getting more metric-based, robotic. The culture is gonna be all about your efficiency. And so everything that, because it is highlighting the fact that we could be a lot more efficient in a shorter amount of time. And we're just wasting a bunch of time, you know, before that by just

dragging on the work week and dragging on these hours. But at the same time, you know, now it's sort of, I think the removal of everybody being able to communicate on a daily basis is creating, you know, now it's sort of, I think the removal of everybody being able to communicate on a daily basis is creating, you know, I think there's going to be a wedge there in terms of like how people interact. Yeah, every change has benefits and detriments. It's never 100% one way or the other. So it is going to be interesting to see the, what you're talking about, Adam, and you're back and up, Justin, is I think what a lot of people are worried about, right? The worry that they're going to lose something that I think a lot of people

have identified as an important aspect of a successful company. But who knows? Who knows what's going to happen? Maybe the productivity, the flexibility, the fact that a company now is more mobile. Think about that. Not having a massive headquarters might make a company now is more mobile, think about that, like not having a massive headquarters might make a company more flexible and nimble on its feet when they need to make changes in the past. I think Justin brings up a good point. It reminds me of what 24-hour fitness went through. I mean, I feel like this is gonna be one of those things

where it sounds like a really good idea because maybe the business will be more efficient. And maybe if you're a middle of the row type of company as far as how you've established culture or on the bottom, it might bring the bottom up a little bit. It might kind of level the playing field. But I think if you were like the high performers, if you were a company that that's why you were so successful, you know, like I think of like a Red Bull. I know Rachel worked for Red Bull and I like to talk to her a lot about like what her experience

was and she talk about what an amazing company was.. When I hear her talk about the things that she thinks is amazing as working for a company, it's not, oh, the benefits and they pay me this much money, it's the culture. It's the way they interacted and what it was like working for the leadership. And so companies that I think that have figured that piece out really, really well and it's a big reason why they've had a lot of success. They're gonna get hurt a little bit, but they're a small percentage. It's like what I remember would happen

in 24-hour fitness when they tried to change comp plans. And it's like, oh, there's the really top performers actually got hurt because they had to change. No more than that. Yeah, they had to change the way they do things. I feel that's the same thing that will happen with something like this. I mean, that's not a bad prediction at all.

I think it depends on the industry, right? Service industries like fitness, restaurants, you know, that kind of stuff. Obviously you want people to be there. There's an environment that you have to create. Tech businesses where you go to the office and you go to your cubicle and then you do your job and then at lunch maybe you talk to someone next to you but there's not really that kind of just seeing everybody

on the screen makes a lot more sense in that environment. Right or maybe the creative side of let's say a tech company has a right they have creative departments where they go into a board room and they sit down and work together and feed off each other they could probably keep doing that because you need that. So it is going to be interesting but look every change has its detriment. Think about it here's a good he's a silly example but it's the one that because you need that. So it is going to be interesting, but look, every change has its detriment. Think about it. Here's a silly example, but it's the one that popped in my head. When devices that made our lives easier were invented, let's say the washing machine.

So you no longer have to scrub, close outside. The benefit is you save time. It's way easier. Makes life a lot easier. What are the detriment potentially? Well, maybe you lose a little bit of meaning with what you're doing. Maybe you lose a little bit more pride

because you're not sitting there scrubbing the clothes. Maybe easier life in general has its own detriment. Things get easier, but now that's not always necessarily everything better because things are easier. Who knows, but I do think that the technology and the capabilities have existed for a long time. I think companies have resisted, but now that they're being forced, it's going to be interesting to see who stays this way and who goes back to the old way. I predict we're going to see a lot of companies stay this way. I really do.

I think we're going to see a lot of companies move this direction because I have to and and then stay that way, because they see the efficiency in the, and the fact that, think about it this way, it is very attractive to a lot of employees. If you're a parent, or whatever, and you're like, I would rather work from home, I'll still be productive, but I'm close to the kids school, and I can live anywhere, I don't have to live in this super expensive city

because that's where you're located. I can live in this far away, suburb, and get a bigger house, and good, I can't have to live in this super expensive city because that's where you're located. I can live in this far away, suburb and get a bigger house. And I can think about the mega companies, like your apples and Amazon's and everybody else where they were looking at like really building and developing their campus to be more inclusive so their employees would live real close by. They would all have the grocery store, they all go to,

like, you know, movie theater and all that, you know after this Like I wonder if that whole plan and structure is gonna change an altar a little bit or if they're gonna do something different Where maybe they look at like communities and neighborhoods in the area and they start planting people and those that that works That's the best of those. Speaking of Apple, did you see what apples moving to in October? They're launching their bundle package. Oh, so they're going to do like something similar to like you ever calm cast went to that. Yeah. They bundled like your your phone service with your cable service.

So yeah, so Apple is going to do everything from phone to Apple, Apple plus to Apple music and make like a button. And so the rumor is it's going to be really reasonable. It's supposed to be like five or six bucks a month. I don't know how close it and Apple is gonna release the new iPhone and historically it's a good idea to buy shares of Apple before that happens. This might be a good buying opportunity for a company even what's their what is their shares though? Like a million dollars for sure. He get it. We're gonna launch another iPhone.

You know you can buy microchannel. I was just gonna bring that up. You said that in a text, that Robinhood app allows you to buy quarter shares and shares. And that is making the stock market do a lot of interesting things. Now is that okay, so that was either your cousin or whoever was making you privy to that. Okay, so is that something that's new

and that's what he's attributing to some of the inflated stock market that we see right now during these weird times. Or has that been going for two years now or more? No, I don't think you could buy fractional shares. Oh, really? Really before? Because Robinhood's been around for a long time, or at least longer than a year, too. I know that.

Yeah, I'm not super familiar, but I'm reading about, right? I'm trying to pull it up right now. Yeah, Robinhood financial offers fractional shares, so you could trade stocks. I know, but as of when? Because it only makes sense if they started doing that in the last three to six months that it would be affecting the market now. Otherwise, it wouldn't...

I don't know if it's a new thing, but I'm pretty sure Robinhood made it easy. I think that they made it really easy for the average investor. I know, but your cousin told you that that he thinks that that's part of the reason why it were seeing such a crazy because that was the conversation, right? You were asking him like,

can you explain what the fuck's going on right now? It makes no sense. Bad news comes out, stock market goes up. Good news comes out, stock market goes up. You know, it keeps going up. How's it keep going up? Yeah, why why we're in this weird time. So there's other companies doing this apparently,

I'm just pulling up an article here, but it says here, here's the article says This is on tech crunch. It says Robin Hood lets you invest as little as one cent and any stock And so you've got so you've got a lot of these small-time investors entering into the market and that pisses off my cousins who are a hard core Investors because they see all these these guys coming in or trying to and it changes the changes the whole game now, right? And so yeah I'll read what it says it says one share of Amazon stock costs more than $1,700 locking out less wealthy investors.

So to continue its quest to democratize stock trading, Robinhood is launching fractional share trading this week. This was last year. This lets you buy 0.001 shares rounded to the nearest penny or just one dollar of any stock with zero fee. Wow. Yes So this is an interesting thing. This is definitely ever I think it's cool. Yeah, I think it's a really cool thing No, why not why not allow somebody to buy a one-tenth of one of those stocks? That's interesting. It is isn't it?

Yeah I know that there was like Robinhood crashed a couple times and people were like I know that there was like Robinhood crashed a couple times and people were like blocked out of trading and lost tons of money at one point were complaining because it's a new, I guess it's a relatively new service. That's what I thought I heard. Speaking of companies, our new partner, public goods, there's a lot of articles being written about them right now. Yeah, so fast company, great site for new... I read fast company all the time. This was, they did this last month, and the title of the article says,

public goods is a great alternative to Amazon for eco-friendly cleaning products and toiletries. And it says that their $59 annual membership fee gets you low-priced clean personal care items, ethically sourced household goods and organic foods. And it's, you know, it was launched in 2016, but apparently it's crushing right now because you're able to get healthy, affordable, high quality products shipped directly to you, but you get them at really, really good prices, which normally those types of products, you know, if you want eco-friendly, you want, you know, or they charge premiums for them, like typically.

Yeah. Really, really good prices, like super good prices, and they listed some of their, some of their best price items. For example, the reusable beeswax coated cotton food storage wraps, which are great, right? So instead of plastic bags, you use these about $14 Compostable trash bags $5 all men butter $9. So T chips $4 Bamboo panty liners $3 pure air argon oil $9.25 So it's making waves right now because they're able to Through the way that they organize. Oh, I love the deal that they set up for us and our listeners too

I think that's rad. Oh, yeah, you're not sure about it. You want to try a product? You get free product. Yeah, you just go on there and get some free Get it. Yeah, and you don't have to sign up for anything which is you know really exciting Do you know how you guys I told you guys just good now and the third trimester has become Like like yeah, a firm all hot. Yeah, she's a furnace like Literally now I am hotter now just being next to her I remember when the happy with Katrina was such a weird paradigm shift, you know, because it was like it's been for 10 years of our relationship It's been the battle right turn it down. I mean just the other night man I went down there and I can I can feel when it goes one degree up, you know

I can't stop and down the stairs all the time. Oh dude. to, literally, she used to put the thermostat in the low 70s when we'd go to bed. Now she puts it down to 65. That's a big, that's my name. Finally, that's a big difference. You know what has saved everything? Chilli pad. Oh yeah, everything, saves everything.

Put that thing on freezing honey, there you go. Yeah, you're okay now, chill out. Well it's cool too if you have the split one where you could technically, if you're something, that's what I thought was one of the coolest things that they did. And I'm so glad we're back with them. If you hadn't heard us talk about Chile in a while,

like when COVID hit, it would just happen to be right when our renewal was. And of course, many companies were like, hold on before I commit to anything, we wanna see how things are going. And things have been great for that company. It's they're still killing it and doing really well. Yeah, so it's a pad that goes on your bed

underneath your sheets and it's water cooled. And there's independent, you can get it with two sides. And you can literally warm up or cool down with pads. I don't have any AC in my house too. And so, and it doesn't typically get super hot except for maybe a Couple weeks out of the year and so I'm I'm never really like that concerned about it and keep my window open But the last few weeks have been like scorching hot and I saw I pulled mine right back out I kept it under my bed and then just put it on top again and got it running and it was a life saver

What I haven't done yet and I want to do this because you guys, I think you guys both own this, and I don't have that light, the clock light thing that you guys have. Oh, did you gotta get that? Oh man. So what I wanna do, well what I wanna do with it, because what I love about chili is they have that,

in their app, you can set the temperature to warm up as it's time for you to. Oh, and you naturally wake up. That's what I'm saying. So how cool that be to do balls. Sink them together. Yeah, and see what. And simulate the sun rising. I know. Cause that's what the light does, right?

That alarm clock, no affiliation with us. It was just, it was just such a game changer. You set the alarm clock. And instead of like shocking you at a sleep, it's the glow of the light slowly brightens. And you can put sound on it. If you need that, I don't. I need nothing. Is the light starts to try like the birds chirping. It's nice. I need nothing. Is the light starts to turn. I like the birds chirping. It's nice. I wake up like I'm waking up naturally. Yeah.

But yeah, you time it with the chili pad, so the chili pad will raise temperature with the light turning on, simulating the sun rising. Yeah, I haven't done that yet. I want to do that. You don't wake up like you're a zombie. You wake up like you ever go to,

you ever take a nap or go to bed, no alarm clock just wake up on your own. Yeah. You wake up so much better, right? That's exactly what it feels like. Dude, I got a funny article I found the other day for you, Justin. Oh, yes.

There was this bar that came out with their own beer. Mm-hmm. And I think it's in Australia. I wanna say it, maybe New Zealand. And they named the beer with a they used a Maori, am I pronouncing that right? M-A-M-A-R-E-M-O, yeah, yeah. So a Maori word and they thought there would, oh this will be a cool name for a beer. Yeah. And the name was Huru, Huru, which means feather. So they

thought, oh, you know, light is a feather, light on your tongue, whatever. But they didn't realize after they made this beer, they had to change a name because they also didn't realize that that's also slang for pubic hair in Mauriton And they have a big Maori population Walking in and like yeah, what's a yeah guzzle some pee? So just a pubic hair beer delicious. Oh That's that's bad like it's funny when you get some of those names for products that just don't do well in other countries and things. I remember when Chevy came out just with a Nova in Mexico, they're just like, yeah, we're not going to buy

this. That mean like broke down. It doesn't go. It doesn't go. No, go. It's crazy how something like that could actually kill something completely Yeah, how do you how marketing works like the car could be amazing, but just because the name is like that It's gonna kill a certain percentage. Yeah, or it's offensive You know another culture. Oh my god the name makes so much sometimes can make such an effect like hog and does for example Hog and does they made up that's a made up word right? yes, it's not a real. It's so hard to like say and pronounce. Because like you want it. Hagen does ice cream to come across as like,

this is like, you need to get pretty. Swedish, Dane, I don't know, like European. Pretentious, super high quality ice cream. It's like the grape who pawned a ice cream. Yeah, it was literally, it's got the umlas. I think dryer zones, I don't remember who it was and they're like, how do we make ones? Oh, let's name it.

And they made it to work. Hagen does, let's sons of bitches they made it the word hog and dazs Suns of bitches. It's not like it's something else anyway. Dude, I read this interesting study that I thought was pretty fascinating that Sometimes it's funny how things slip to the cracks with studies and with scientists so women when they're prescribed drugs They suffer from At a much higher rate than men, from overdose or over medication.

They'll take a dose that they're supposed to, and it just doesn't affect them well too much. Well, this is because most studies are done on young men. And so they establish a safe, effective dose on these young men and what they need to start doing is considering that women typically lighter, smaller, and typically more sensitive to some of these drugs need to take a lower dose. Is this cause more like young men sign up

for these sort of experiments and things? Cause they're, you know, like back then, like for guys, like, I mean, I would risk things just for money, you know, like way more so than You know my counterpart. Yeah, who's who's more likely to read an ad, you know, somewhere that says hey, you know come You were paying 50 bucks to give you lunch for a drug trial. Yeah, you know, I mean They can't decide if it's probably not bad man. Yeah, stupid man. Yeah, stupid man. They're 20s You know, it was a nice way of saying that young men are dumb. Oh, 50 bucks plus free drugs. Yeah,

this would be a good time. You know what I mean? See what happens. Yeah, that's that stuff. Hello, Aristemy. Yeah, man, I'm really excited about the release of the spinach trainer. It's been a while. I always know when we release something that people are going to really like when like certain family members and friends come out of the woodworks. Yeah, so I've gotten more DMs, text messages, and calls from family and friends, which are the ones I tell you all the time that don't listen to the show, don't really pay attention to the business,

and every once in a while, that's when I know like either our marketing team did a really good job or were addressing something that the mass population and not just our core audience is excited about. Yeah, didn't you say who is it, your aunt or someone or my step brother, my cousin, my aunt, and even like Katrina and Cassie,

like they listen to the episode when we launched it the other day and they both added it to their library. So I know when people like that that are close to me that they start talking about it, I know, okay, cool, we did it. Yeah, it's funny, I was experiencing the same thing, but mainly from like trainers and people like in the fitness industry that have suspension

trainer strap already and they're like, oh wow, you have a program for it, we're actually can do it because most of them had it as like a just a tool that they had available to them, but they're like, oh cool I'm entirely you know buy that and get it get into I was like, oh wow interesting. Well suspension trainers were one of the first Alternatives that were like a legit alternative to free weights Very there is almost nothing that I would say could you know compete or give you like that kind of and you can get really creative with

Programming with bands and body weight and do a really good job but you know suspension trainers offer the same versatility the variability and resistance and you can get phenomenal excellent results just from using them and the fact that you don't have to I mean they're so easy to store and carry and then it's so convenient and I think the demand right now is high for anything that keep that you could do at home and that's easy to find and carry and then it's so convenient. And then I think the demand right now is high for anything that you could do at home. And that's easy to find and buy right now. I can't get dumbbells or barbells anywhere.

And that's bringing to you. I wanted to bring that up on the show because I have got a lot of message around that. People don't realize that we actually have them now. So we have them and we sell them. Limited supply, make sure. Yeah, yeah, no, it's of course everything's limited, right? I mean, it's once it sells out, then what the reorder

and who knows how long it'll take. So get them when you can. And when you buy the suspension trainer program for us from us right now, you automatically will get an email sent to you for 50% off on the straps. And the straps are straps are already cheaper than if you were to go through like a brand like TRX or what that.

So much better deal for it, but just make sure you wait until you get the program. As soon as you get the program, you'll get an email. It falls right up with a 50% discount on it too. This quad brought to you by Organify. For those days, you fall short on getting your organic veggies or whole food nutrition. Organify fills the gap with laboratory tested certified organic superfoods to help give your health a performance the added edge.

Try Organify totally risk free for 60 days by going to Organify.com. That's O-R-G-A-N-I-F-I dot com and use a coupon code MindPump for 20% off at checkout. First question is from Land 3 Emma. What are the physical and mental signs of overtraining? This is a good question because if you're really dedicated to working out, if you're really into it, if you're a fitness fanatic and you love it, it gets easy to ignore the signs of overtraining until they get really, really loud. Because if you love working out, you probably love the struggle, the pain, the sweat, getting sore, probably doesn't bother you. So when that gets worse and harder, it's like, oh, good, I'm just going to push harder.

I'm going to keep going, just get a barrel through it. And so it's important to identify these signs and signals because what you don't want to do, here's what overtraining can do. It can actually not only halt progress, but actually start to go backwards. I've done this to myself many times, where I keep going, keep going, keep going. Not only did I stop progressing, but I started to go backwards in my strength

and in my stamina. And once you get to that point, it's hard to come out of it. So here's some of the easiest signs for me, okay? Lingering achiness and stiffness in my joints, that's a big one. So where you feel like strain, muscle strain, like the insertion point of my pack or my, you know, my brachio-ready-alice muscle or, you know, areas like that where, you know, they kind of just,

they don't seem to get better. They're just kind of always lingering. And then I got to warm up more and stretch a more before my workouts. So that's a big one. The other one is, and this one is pretty consistent with, for me, at least, and for a lot of clients of train, I start to get crappy sleep.

I start to, I'm exhausted and tired, but I get that restless sleep where you wake up a lot throughout the night or you toss and turn, and you can't just get into that deep sleep. And then you wake up even more fatigue. That was a clear one for me. Sometimes I think this is actually harder for the advanced lifter. Sometimes I think that like to your point of, you know, you've been, you've trained through soreness. You've trained through a tired day. You've trained through a day where you didn't get very much sleep

and then you felt better after you trained. And so you've been conditioned to push through. No days off, right? I mean, that's a popular hashtag, and you see it on social media all the time. And so I think it's actually harder for somebody who's advanced sometimes to read some of these signals because of that.

I think a subtle one that is hard to really catch for a lot of people is like a real hard plateau in your training where you're not progressing anymore or you may even see like you go into the gym and you were weaker this week than you were the week before. And some people just kind of shocked that up as, oh, it's I'm off today or it wasn't a good day or whatever, but that could also be a sign that you probably need

to rest a little bit more or feed a little bit more or pay attention to what your sleep is or pay attention to the volume of your training. The other, the one for me that I, the two that I like kind of watch the most is like, when I'm, and I, because I do it a lot still, is overreaching.

I did it a little bit today. I'm like, my low back is sore, way more sore than it should be. Why'd you push too hard? Did you work out with someone? I worked out with Doug, dude. You worked out with the beast. Don't be fooled by that guy, dude. You know what I'm saying?

He's the ever living. Yeah. I just, you know, I made the mistake of like Doug's like, are you gonna use the platform or something? I said, Doug, I'll just do whatever you're doing. You just, you know what I'm saying? Yeah, then I'll say, he starts stacking the plates. I'm like, oh platform, I'll just do whatever you're doing. You just, I'm gonna say, then I'll say, he starts stacking the plates.

I'm like, oh, this mother's not. This is jump. And after I command, I can't back out and be like, oh, go ahead, tick with those off the beat. You're the trainer. Yeah, yeah, yeah, yeah.

I can't do that. Yeah, so, yeah, no, so I'm paying, but that's just it, right? A classic example of, I over-trained. I did not need to either lift as much weight as Doug was doing for that or as many reps as I was doing.

I've could have done maybe half of that and probably got just as good of a workout for myself. So those are the, that's the first one. And then the other one, as you said, is the Aiki joints. When I was training heavy and hard and consistent, like five to seven days a week every week. The first thing that would always let me know

that I was over training was my joints, my knees, my elbows, you know, battling that stuff all the time. I felt like I was beginning to spend as much time trying to recover from that, you know, deep tissue massage, doing all these mobility drills and stuff because everything was aching, putting myself back together, just so I could go hammer it again in the gym, and really, if I just scale back a bit on the volume or the intensity, I could really solve that. And a lot of times,

for advanced lifters, it's because you're staying in a phase too long. You know, you could be, you could be over-training that way of training for too long of a period of time and one of the best things you do is just transition out of that and give your body a different signal. Well, also to tie in kind of what you guys both are saying, like all those factors for sure, but energy and motivation sort of like ties that all in together for me and I pay attention to that in terms of what I'm bringing in to each workout. And I never used to really care so much about that going into workouts because I was in that mentality of like, I'm going to do this by hell or high water regardless of like

how my body feels or, you know, whatever it is, it's like a mental discipline thing more than anything. And that would mask a lot of these signals that my body was telling me, you didn't get enough sleep, you overreach your two-sure, you know, all these factors, you have joint pain, you know, that all plays into really realizing that you can get to a place where you charge up, you get more energy after you work out going into the next day. And I didn't really know that was a thing until I started to pull back the intensity and really scale that to find what the appropriate amount was specifically for me. And that just changed the game.

That changed the whole environment for me in terms of like, you know, getting gains but also like breaking through plateaus and then going, and then going even further than I've ever been before. Next question is from Terry, Newyup19. Does walking count as cardio or should I incorporate some steady state cardio like running and or hit? What will keep me healthy while maintaining the most lean mass? It's definitely not cardio. Yeah, it's activity.

It keeps your cardiovascular system healthy, keeps your body healthy. It's the best form of activity to do on a regular daily basis that would be closely related, more closely related to cardio than other forms. I would say it's the best. Here's a couple reasons why. Number one, now running's not necessarily bad.

The problem with running is nobody runs right. We don't grow up running. We tend to not run and then all of a sudden as adults decide we're gonna run for exercise. So technique is off and we don't have to run properly and we overdo it and we hear it ourselves and it just becomes very inefficient and ineffective. But walking we still do.

We walk all the time. So having someone walk more, usually using and to produce lots of problems. Great, great form of activity. It's great for health. It's my preferred form of activity for me and for a lot of clients that I've trained the past. Now, had you asked me this as an early trainer,

I would have laughed and said walking doesn't count as anything. It's a waste of time, go do cardio. I know a lot better now. I know now the benefits of walking. And if the average person who just wanted to be lean fit, strong, look good, if all they ever did was lift weights a couple days a week, did that effectively and then walked every single day, made it a point to do a couple walks every single day. They would have all their ducks lined up. They would be pretty well off forever. Well, the thing is that what I you have to take into consideration with cardio also is

Is this something that you can maintain for the rest of your life? Because if you use cardio to you know, you lose body fat, which most people are using it for it lose body fat Get lean get to get to the body type or the most people are using it for. Lose body fat, get lean, get to the body type or the body look that you're trying to accomplish. And you use it to get there. In order to keep that body, you're gonna have to maintain that, you're gonna have to keep that up or significantly adjust your calories,

which a lot of people wouldn't know how to exactly do that if they start to eliminate. So if you are gonna use cardio as a tool like that, you want to be, use it judiciously because you don't know if it's something that you're going to do for the rest of your life. Now, if you're someone who loves to run, I'm talking totally different to that person.

If you enjoy running and it's meditative for you, you could consistently see yourself going for a jog, three to four times a week for the rest of your life and you really like it. I would never discourage somebody from doing that, but it's a lot easier to incorporate walking throughout the day for people and clients. And so I've just had way more success like speaking to step counts and saying, listen, okay,

we've tracked, see where you're at right now, you wanna lean out a little bit more, looks like we're averaging 6,000 to 8,000 steps, okay, going forward now, I want you to get to 10,000 steps. And the way I want you to do that is you can either do it all and one, you know, 45 minutes to an hour walk, or you can break it up in small, 10, 20 minute walks after every meal throughout the day

or when you start your day. And what I find with clients that utilize walking like that to lean themselves out and get in shape, it's more sustainable. It's something that they can continue to do forever, probably because you could multitask while you're walking. Should I used to get on a treadmill and answer my emails and do things

while I'm actually moving and burning calories? It's just more realistic to do it long term unless you're somebody that absolutely loves to do cardio. Yeah, I just think a lot of people feel they have to do it. They have to do jogging, they have to do running, they have to do that to be able to reduce their body fat. And I've totally, there is a whole other way you can approach this. And just like the steps, the step count, I definitely lean a little bit more in that direction in terms of neat and overall activity for the day. I look at it more from a, can I be more productive? Can I be up and active and cleaning? Can I do things? Can I put things away? Can I get up and just

make sure that I'm just constantly on the move. And you look and you see where that ends up at the end of the day and it's pretty crazy in eye opening what that produces in comparison to just this hour of running you've devoted where you've literally just sat there like hamster staring at the wall, which to me is like, I think that's a slow death, I don't want to do that. So, you know, it's all about your preference.

Like, you can definitely do if you enjoy it and you like being outside running jogging, I get that. But for me, I just want to make sure that like I'm contributing, I'm productive, and I can wrap that all into my overall activity for the day, which then helps keep my body fat at a certain amount. Next question is from Fredded Wheat. I'm trying to improve my posture, but find myself uncomfortable when I forcibly

hold myself in a neutral position. Am I trying too hard? What are the best ways to improve posture? Okay, so posture, daily posture is not a conscious thing. Okay, so one of the problems with people who say, I'm going to fix my posture just by being mindful and trying to stand up straight all day long. What torture? Like imagine all day long thinking about, oh, got to fix my posture, got to fix my posture. Tension, like neurotic immediately. It does. Posture's natural. Okay, good posture happens

naturally. The point, the key is. Okay. Good posture happens naturally. The point, the key is getting to good posture that happens naturally. The way you do that is by strengthening the muscles that support good posture and helping to loosen the muscles that may be your tight that are producing bad posture. Basically, you want to create an environment to where your posture is naturally good. So, you don't have to think about it all the time. Here's the other problem with consciously thinking about fixing your posture.

If you don't have a good connection to the muscles that are producing good posture, you're gonna do so with compensations that can cause lots of problems. People who do this oftentimes have stiff necks by trying to stand up straight. Not realizing that they're activating muscles that probably shouldn't be activated so strongly

just because they have weak other muscles that should be doing most of the work. So you wanna have good posture naturally. You don't wanna have good posture because you have to think about it all the time. It doesn't work that way. Well, that being said, I think there's some value and recognizing when you're exaggerating poor posture.

For example, I do this all the time. We just drove a three and a half hour drive the other day. And after about a half hour of driving, I mean, I find myself like slouching more and more into the car. And the next thing I know, I feel my low back starting to kick in. And I just realize how I'm sitting. And I I just readjust myself I sit all the way back

up I kind of prop my chest up I normally will start to activate my core and squeeze my glutes a little bit and try and you know counter a little bit of the bad behavior that I've been doing for the last hour and a half so I do think there's some value I mean I used to do the same thing when I realized that I had excessive pronation on one of my feet, right? So my foot would collapse in. Now it becomes a habit that every time, since I pee probably four to six times a day,

every day at least, every time I'm standing at the toilet and I'm peeing, I'm also rocking my feet, right? I'm especially the one that is over-pronated. So there's some value of, in fact, I used to do this thing. I mean, I don't think I've ever done it on the show or on my Instagram. So maybe I'll share this.

I used to do this little easy posture check for clients where I have them stand with their hands by their side that come up. And then basically what it is is it kind of helps put people into correct posture and then I would tell them to hold that position, how's that feel? And some people it's like, oh my god, this is so hard to feel that. And I would tell them like, that's how far away we are from getting you to where we need to be. So just getting them to be aware of where it's at and then conscious of the things that

they're doing that is not helpful. But that's not enough to fix it to your point. So I mean, that's that's not going to affix your bad posture. You know, it's just going to fucking make you tired all day long from activating those muscles like you're saying. You've got to do the corrective work inside the gym. And this is, you know, this is why we did prime. I mean, this is what prime is all about because we know that, you know, 90% of our clients that we trained, this was a majority of the conversation. I don't care what your goal is. The losing 30 pounds, building 20 pounds, getting great at your bench press,

jumping higher, running faster. It doesn't matter. Everybody I train, regardless of what their goal was, I had to address posture. I had to help them with that, just because we all have these habitual things that we do every day that is not advantageous for having a good posture. And so we have to counter that inside the gym

by strengthening certain muscles and stretching others. A good trainer can take a client, assess their posture, see where those deficiencies lie, and then integrate exercises and movements in their workout routine and that they can do at home and outside of that, that will start to counter that bad posture. And that's why I think that anybody listening right now, if you own any of our programs and you don't own prime, I think it's ridiculous because that's exactly how I would train every single client no matter what their goal is, that element is implemented into every

single program that I've ever written. Yeah, I also think too, like I totally agree, I don't want to be neurotic about it throughout the day and like try to like micro adjust and make sure I'm always like nice and you know neutral back position, everything supported all the time. But I do want to use that as a reminder to get back to certain rituals that I have found

it from doing those tests and from you know going through a lot of the mobility exercises that highlight deficiencies and highlight things that, if I don't address them constantly, we'll start to create tightnesses and then pains that I'm going to suffer from if I don't, you know, put the work in. So there's there's certain things I'm sitting all the time. I'm driving all the time and I have to be conscious that my foot tends to externally rotate and now this this keeps placing a lot of pressure up the kinetic chain. And so you know when it gets up to where it gets tied it gets up to my hip it gets up you know in certain places where I really feel if I have been neglecting, you know, trying to counter that. And so I just, I try to use that as a reminder that I need to really put in place a few times a day where I go through those specific mobility exercises to strengthen and counteract

that, but also then apply that to my workouts. So we can then strengthen around the whole to pull your body back and optimal alignment. Next question is from Marissa Lift repeat. Can you please settle this nutritional question my husband and I have had for years? Is it better health wise to eat the whole pan of brownies in one sitting or spread it out throughout the week? Now first before we answer this, I love this type of stuff. a whole pan of brownies in one sitting or spread it out throughout the week. Now first, before we answer this, I love this type of stuff.

Let's guess. Do we think that the wife is on the, eat the brownies out of the house? No, the husband is just like me, crushes the whole man, the whole thing. Yeah, that's what I was thinking. This is the reason why I keep stuff like that out of my house is I just don't have that self discipline.

My Katrina, she can do this. She could bake brownies and we could eat off of them for like the next little pieces. Yes. In fact, you know, it's when I have this client that she, every, this is tradition for her. She's done this her whole life. She's in her 50s. And she eats for her, her birthday month because she's not a big sweeter.

She's at her diets and she actually looks phenomenal. Not just the week, the month. So the whole month, she eats cupcake every single day, but it's a quarter of a cupcake. She eats these little cupcakes, she cuts them in fours, and every day she just has one little, that's like for her. Yo, it's great.

And I don't tell her not to. I said, that's great. I mean, she has the ability to manage that and keep that in check. And honestly, that is how if I was going to have a client, you would much rather do that than to over-consume in one state. On all levels, it is far less healthy to eat a bunch at once rather than spread it out on all levels.

Physiologically, it's worse. You're overloading your body probably with extra calories, tons of sugar, hitting the body, tons of potential food intolerance issues, you know, these types of foods tend to bother people's guts, and if you push a lot of them, you're probably gonna have those kind of issues which cause inflammation.

Let's also talk about the psychological factor. That's binging, right? That's encouraging this relationship with food where you over-endulge all at once and you don't have the ability to enjoy it a little bit, but then also back off a little bit. And then you punish yourself about it later, like inevitably, like so you go through it,

you're mindless, you're not even really enjoying it as much as you're trying to get it in quickly because you're just looking at as an opportunity that's only right now for me to get all of this in. And it's not even as enjoyable as like really paying attention to the taste, the flavor, you know, all of that. It's just about getting it in. Well, the truth is too.

It's important. I think you have self-awareness on why you have behaviors like that. And by no means am I pointing the finger here. This is my, to this day, you know, damn near 40 years old. And I'm very aware of this behavior in myself and still struggle with it. I mean, it's, when you have things that are so deeply rooted,

they go all the way back to childhood, just becoming aware of your shit, doesn't just fix, doesn't change it. Yeah, I still have to have this conversation. Anytime stuff like that is in my house, I know my behaviors, I know my habit when it comes to that, and I play my own mental mind games of justification. Oh, I only, you know, I train really hard today,

and I just, I start having this like, you know, debate with myself on why it's okay for me to do it, and it's so funny, but it's like, so the easier thing for me, or the best way that I control this is I keep it out of the house. I mean, that's, for me, that's just a better approach. Yeah, I would love to have it in there and have the discipline to do a quarter and

have I done that before? Sure, I've done it. But I'm very susceptible to making up an excuse on why I think it's okay that I can smash the whole pan. This is all rooted in the, and for many people, it's rooted in the feeling that you're depriving yourself and restricting yourself. And you know, every time you don't eat sweets. So then when you do have the sweets, now you switch to a different mentality which is well I already broke the first rule

which is never to have let it all in. So now let's just go for it. The reality what you should do and this is kind of part of the practice that ain't easy but this is part of the practice of developing a better relationship with this is to understand that you're choosing. You want to not eat it all the time. It is a choice. Here's a thing. If somebody forcibly takes something from you, it's much more difficult than if you voluntarily give it up.

This is a fact. This is a total fact. Try getting an alcoholic to quit drinking when they're not voluntarily choosing to do so. It's almost impossible. Even if they know it's good for them, they may even know in their mind, yeah, I probably should quit drinking, but that force feeling is what makes it a problem. So understand that when you choose not to eat these types of things, it's not because, ooh, I'm restricting myself and I need to really punish myself and push myself. I don't want it. I don't want that.

I know it's going to taste good. You can acknowledge all that. Yeah, I know it tastes good. I know I enjoy eating it. It's all good, but I choose not to because actually these other things are more important to me right now. And then when you have it, you have this conversation. Yeah, I choose to have it right now.

I know some of the doesn't have these qualities, but also has these other qualities. And that's also totally fine. And then, you know, just and talked about that binge, you know, process. Next time you're caught, you catch yourself in that process of eating a lot of something. Try to pay attention to this. This is a big one.

Try to become aware of this. It isn't so much the food that you're tasting. It is the anticipation of the next bite. So very, this is a very unique and strange quality of that binge mentality. It's not about the bite that I'm enjoying. It's about getting the next one. It's the anticipation of getting that next bite,

which is why when you binge eat or you have this type of behavior, you tend to eat very quickly. You're not actually enjoying the brownies. You're waiting for the next one and the next one and the next one until it's all gone and then you sit there and you're like, what did I do?

I think it's really important you unpack it because honestly, that has nothing to do with why I do this. And I know that. You're more unique, I would say. Who knows though? Maybe more people can relate to this. They just never have thought about it like this.

Like when I grew up and we were five kids, in a house and as a kid, right? So I'm not buying the groceries our parents are. You know, if we got a six pack of soda or we got a, you know, what is it? Not a pint, what's the ice cream? Ice cream, yeah, what is it coming up? Oh, gallon, gallon.

It's not a gallon, it's like a quart, or like a quart of ice cream or whatever. A mile of ice cream. Yeah, we talking metric, you're it? Oh, gallon, gallon. It's not a gallon. It's like a court or a court or a court of ice cream or whatever. A mile of ice cream. Yeah, we talking metric, you're just a standard. We're doing it. 15 of ice cream, this much, right? So, you know, you are a thing of Oreo. I mean, when you have five kids plus two adults

that are getting, and for us, it was a big deal, right? If my parents spent outside of the things that we absolutely needed to get some of the junk food or the treats like that, it was a big deal. And most boxes come with only eight to 10 servings and like fruit roll-ups and weird shit like that. So it was a race to get to it as fast as you could and have as much of it as you can before somebody else did

because it might hit your house and you not get it. A six pack of soda, you might not get one. You know what I'm saying? If someone decided to have two before you decided to have one, you're asked out. Get it in real quick. So you had to get it in and I remember getting, I remember this was a long battle for me as a kid

while growing up and then I remember becoming an adult and I had my own place by the time I was 17 and had a job making my own money. I remember like for me, I made the conscious effort. I'm gonna fucking buy a whole court and eat all of it because I can. Yeah. Yeah. Yeah. Yeah. Yeah. Nothing to do with- Do I- I used to fight my dad. Healthy for me and I serving myself.

No, I'd had everything to do with- I couldn't have it before. I can now. I make my own decision. I'm a doll. I'm gonna do it. So- Yeah. And I still struggle with that today as a grown-ass adult, because I first went through all of the child, then I went through my 20s of giving it to myself because I could, and then justifying it because I trained hard, I worked out good, I didn't get fat from it, I balanced that out

through playing sports and training and exercise. So this justification of I deserve this, and I can do what I want. So that's the mental battle I have with it. Yeah, I was a little bit more of a treasure hunt for me growing up, because my dad would like hide them in different places and cabinets and things,

and up on top of the refrigerator. And he thought that like, you know, I'm going to work, I'm gonna come back, and I would just start finding all of his treats that around the house and start eating them. And he gets so pissed off. But you know, that was just one of those things. It was like, you held it in such high regard

because it was like, why is he hiding it? You know, this is tasty. And like it just became a thing. These things become hardwired. Is that funny? Yes. Like the way you treat food in your house, your children become hardwired to eat that way.

I mean, when I was a kid, and this is part of the, you know, my parents house, your children become hardwired to eat that way. I mean, when I was a kid, and this is part of my parents' culture, the Italian culture, I mean, they grew up very poor, so you weigh all your food, because we don't know when the next time we're gonna have a meal like this or whatever. And so when I grew up, I wasn't without, right? My parents were middle class, my dad worked very hard

to provide us with a middle class lifestyle, so I have no experience growing up the way my dad did. So I don't know where this is coming from. Or especially my grandparents and my grandfather, you know, he eats. If you give him a bowl of boiling hot pasta, no joke, right off the stove, so hot, he's stick your finger and then it'll melt your skin off. My grandfather eats the whole thing in three bites. He uses a fork and a spoon at the same time and eats it all. And this is because when he was a kid, he'd go to work at the age of,

you know, 10, 11, 12, literally go on a train and disappear for days at time, come back with some money to give his mom. And he would get hired by these farms and landowners. Food lines, huh? And what they would do is when they would feed the workers, they'd be out a big, big, massive pot of boiling hot beans to feed everybody. And he's 12. He's working with a bunch of men. And if you didn't get in there, eight that boiling hot beans, by the time it cooled down, there'd be no food and he would starve. So he learned how to just inhale this hot ass food. So we joke with him, tell me his mouth is made of his best though, because he can just... But when we would eat at my grandma's house, me and my cousins, so there's like, you know, six of us, seven of us, a lot of us, we would all sit outside in the patio, and my grandma would serve us the food,

and then she would come out, and she'd have money. This is no joke, this was a kid, this was a terrible thing to teach a kid, but she would come out with money, and she'd say the first person to finish gets a dollar. So we'd be like, ah, I know. I'm just training a she's super fast. You know, or she'd put a timer. All right, when this is up, if you're not done,

you're in trouble. I've got five seconds left. Different times, man. I need to finish eating this. You know, so you end up developing these, you know, these bad eating habits. So, but yeah, this is something that you want to become aware of. I'm pack it.

And for me, it was paying attention to the fact that it wasn't about the food that was in my mouth. It was about the next one. I remember when that first hit me and I, as I was eating, I'm like, wait a minute, I'm not even enjoying what's in my mouth. Yeah. I'm just thinking about the next one. Just try to get it all. This is kind of stupid.

Anyway, look, mine pump is recorded on video as well as audio. So if you want to come watch us as well as listen to us, come to YouTube. Also, you can find all of us on Instagram. You can find Justin at mine pump Justin. Me at mine pump sale, Adam at mine pump Adam. And finally, we did mention our new program map suspension just released right now. You can go to mapsuspension suspension dot com use the code suspension twenty that suspension the number twenty uh... and get twenty dollars off this promotion is short lived will not last a brand new launch go check it out

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