Mind Pump: Raw Fitness Truth - 1440: How to Build a Fit Mom Body

Episode Date: December 7, 2020

In this episode, Sal, Adam & Justin detail the challenges of being a mom, healthy body fat percentages for women, how to speed up the metabolism, and what it takes to build a fit mom body. The reasons why women are the largest fitness consumer. (2:33) The common challenges faced for moms looking to get fit. (5:28) The importance of building your metabolism the right way. (11:28) The rhyme and reason behind constructing a workout program to fit your lifestyle. (14:32) The foundational impact of MAPS Anabolic and why women should start with it. (17:25) Don’t focus on the scale! (21:32) The benefits of intermediately adding High-Intensity Interval Training (HIIT) when time is limited and what to watch out for. (24:11) Tackling the issue of limited access to equipment with MAPS Anywhere and why momentum and consistency are key when starting a program. (29:54) Creating the right mindset behind nutrition through intuitive eating. (33:30) Utilizing all the free resources that Mind Pump provides. (38:38) Related Links/Products Mentioned FLASH SALE: Fit Mom Bundle 50% off! (Promo code - “MOM50” at checkout) Visit ZBiotics for an exclusive offer for Mind Pump listeners! Mind Pump #1422: How To Build A Sexy Dad Bod MAPS Fitness Anabolic | Muscle Adaptation Programming System Mind Pump #1387: Turning Your Body Into A Fat-Burning Machine MAPS Macro Calculator MAPS Prime Webinar Mind Pump Podcast – YouTube Mind Pump Free Resources  

Low calorie sure will lose you weight in the first month, but that's not what we want to do. Right. We want to build the metabolism. We want to build the metabolism. Yeah, and I want you to be, I want you fed. Oh, if you're hungry, I want you to eat, I just want you to make the right choices. If you are working out, your body is telling you you're hungry and you are feeding it the right choices, the right balance of food and nutrients that it needs to build muscle, you're

going to build muscle. If you want to pump your body and expand your mind, there's only one place to go. Mind up, mind up with your hosts. Salta Stefano, Adam Schaefer, and Justin Andrews. You're listening to the number one fitness health and entertainment podcast. This is Mind Pup.

Now, in today's episode, we talk about how to build a fit mom body. Mothers have a lot of different challenges, common challenges, things like lack of time, sometimes you don't have access to equipment, and of course challenges that come with just being a mom. So what we do in this episode is we talk about how to overcome those things and how to work out

to maximize the results that you get from your workouts. Now, in this episode, we also talk about a lot of our workout programs. They can all be found in what's known as the Fit Mom Bundle, and what we're doing for the next 48 hours because of this episode, is we're running a flash sale.

You can get the Fit Mom Bundle for 50% off, half off, and already discounted bundle. All you got to do is go to maps, fitnessproducts.com, find the Fit Mom Bundle, and then use the code mom50. That's M-O-M-5-0. Also, this episode is brought to you by our sponsor Zbiotics. Zbiotics makes a genetically modified probiotic drink you take before you drink alcohol to prevent you from feeling the negative effects of alcohol. This stuff is weird how effective it truly is. It really does work. We've tested it several times ourselves. In fact, we actually did this drinking game where we tested

Zbiotics. And the next day for all intents and purposes, I should have felt absolutely terrible, but I felt pretty damn good. Mind pump right now is actually stocking up on Z-Botics to get us ready for the holidays. If you like to enjoy alcohol every once in a while, but you hate the way you feel the next day, try this stuff out. It really is revolutionary. It's a breakthrough.

If you use our code, you get 10% off. Here's what you do go to Zbiotics dot com That's ZB IOT ICS dot com forward slash mine pump You guys trained people for right around as long as I did right two decades Mm-hmm if you were to to say Who is the most common client you had and I should what I mean by that is- Who's your favorite client? Not just favorite, but like, it's mine. Most of the clients that you got, right? Because we all train a whole variety of people.

I train people in all age groups and men and women. But the type of person that tends to hire trainers, at least in my experience, tends to be, and let me know if you guys agree with this, it tends to be the middle-aged soccer mom. Yeah, it's like a- Or a business mom. Yeah, it's like a business woman. Yeah, it's like a mom that's in her 30s or 40s was one of more more common clients.

Well, that's a statistical fact, right? So I think I read, I can't remember. I feel like the most health conscious. Well, it's not only that, you see, this is where women are smarter. Like women are more open to learning. Like men are stubborn. You know, we're a little more stupid this way

where we think we know everything, right? We never pull over and ask for directions. That's what we're talking about. There's like the direction of health and fitness journey. Where women, even if they're more smart than most of these men, they actually listen. No, they do. They're more open-minded.

And they're more likely to sign up with a coach or a nutritionist or a trainer. So they dominate the space. I mean, I would say at least, they're the biggest fitness consumer when it comes to, well, I'd think generally speaking that the largest fitness consumer, but as trainers, they were the most common people that I would,

that would approach me and ask me about personal training. And there's a few different reasons why. One is what you're saying, Adam, is that they're, you know, they don't have this huge ego, right? So they're like, okay, I want help. I want to work out and I want to get really good results. You're a professional, let me hire you. The second thing is the time thing is a big one.

They don't have, and I get this, I'm a dad, right? You don't have a ton of time just to go work out every single day and waste a bunch of time working out and effectively. Yeah, and I know this isn't true in every household, but a lot of times too, like the grocery, like responsibilities, a lot of times, like what we're bringing in in terms of nutrition,

times as weighted heavily from the mom. Oh, they control, that's true. A lot of times they do control the nutrition. Very much more concerned with health appointments and doctor visits and things like that. And so I just feel like it's a lot easier of a conversation to have initially. That's actually an interesting point.

I never thought about that. But the more I think back to the clients that I had, the healthiest households were the ones that were, if the woman was into health and fitness. The mom was, yeah. Yeah, then typically she's got everybody else, not always. You know, not always, is everybody eating this from the same menu, but if she's controlling the grocery

shopping and the meal prepping stuff, you saw the rest of the family, whereas if, it's the other way around with the, you're trying to get the dad in shape and stuff like that, and then you have the mom who's not on board, that was like one of the biggest hurdles I'd ever have to get. Yeah, that's incredible. Yeah, that's true. So, and there's now there's a lot of common challenges

with being a mom who wants to work out and change nutrition. Very similar to some of the challenges you'll see with a dad as well. One of the biggest ones is time. You just don't have a whole lot of open time in your schedule. Now when you say that, don't you feel a little guilty, though, because I feel like that reminds me of what a bad trainer I was when I first started. Yes.

Because I know exactly what you're gonna say. Yeah, because it's so bad. But again, we were taught this way when we first started. I would shame that mom into like working out more. Yeah. That was instead of meeting her where she was at. And I probably lost a lot of clients because of that. Totally.

Or maybe help them for a short period of time and then they went back to where they were at. It was the whole spiel where it was like, you know, all of us have 24 hours in a day. And it's how you prioritize your time and your health is more importantly, anything else with, but without health, then you can't be a good mom,

you can't be good wife again. You're not working hard enough. That's what it is. Yeah, you need a dedicated time. And then what happens is you train people through the years, you start to realize just how ineffective that message is, and then when you become a parent yourself, you really realize, oh yeah, this is very, very challenging.

So the time constraint issue is a big one because this means that whatever workouts you do, they have to be very effective. They have to be very, very effective for you, but by the way, effective did not meet hard. I wanna make that clear because a big problem that I would see with the moms that would come in and hire me

would be that they would think that because moms that would come in and hire me would be that they would think that because they can't come in super frequent, I need to beat the crap out of myself then and just go with the density. Yes, that does not mean effective, effective means effective or workouts that get your body to adapt and change in the positive way and the most effective way possible. Also being a fit mom, I think it really encompasses to that balance of in life. Like, you know, you could be a mom and have a kid, but spend seven days in the gym and neglect your child at the same time. Sure. You know what I'm saying? So I think that having a balance is so

important. I mean, we talked about that in the in the data episode of, you know, I think part of my mistake as a young trainer was thinking that everybody had similar goals as me or they wanted to change their physique and wanted to have this competitive looking fit body where it's like, maybe that takes you five to seven days a week to look, but you can be really, really fit and build a really good, amazing physique with two, three days in the gym. You totally can. And I used to tell this to a lot of the, you know, my new clients is that most women that I trained were very satisfied with their bodies

at a body fat percentage that was anywhere between 19 to even 27 percent. It's a big range. It's a very very big range But they were happy in that body fat percentage range so long as underneath They had some well developed muscle because the muscle then gave them firmness in tone. And so I've had a lot of female clients that would come to me at 27% body fat, we'd maintain their body fat percentage, build some muscle and they were very satisfied with the body.

I feel like you have to address that word tones and you just used it. I know. And I use the word tone because people now think that that means firmness and whatever. The reality is muscles don't. Ton is a made up word. You build or you lose muscle.

But I use the word tone because people understand that means firmness, right? It means you're a positive visual. Yeah, but again, muscles, you build muscles. And so it's just the word build for some reason it has this connotation attached to it that like I'm going to just get like big and size. Well, that was one of the biggest struggles I had as a trainer was, you know, getting my female clients, fit moms or moms that want to be fit, on board with strength training.

I mean, to convince them that we want a heavy load squads and deadlift and overhead press and bench press just seemed so foreign to them and didn't make sense why they would train this way because they've been marketed to in a total different way for so long. Oh, if there's a major hurdle. If there's any category of people that have been falsely marketed to the most patronized like I've never seen. In fitness, it is that category, right? That genre, that avatar of the woman

who's between 30 to 50, who wants to start working out, probably has some expendable income now because she's either working herself or husband's working both of them work and they wanna get in shape. The workout programs and diets that were marketed to that category of people were the worst. They were the absolute most terrible. I mean, when you see the workout as a trainer, when I would see these workout programs, it

was very much about they would pray to the fear of building muscle. Don't worry, follow my workout program. You won't build lots of muscle, you'll build long lean muscles, and you'll sculpt your body, and we're gonna do 5,000 reps of this very ineffective exercise in a very ineffective way, but it's not like a body builder routine, don't worry. And it was terrible, because it was exact opposite of what they should have been doing.

Because everybody knows you can get longer working out. Yeah, no, that doesn't work. Again, muscles build build or they shrink. The length of your muscles is genetically determined. You can't change the attachments of your muscles. And to get your body to change in the most effective way, really is to train in the most effective way, which is to train in a way that builds

and strengthens your body. And so these workouts were pure marketing, no substance. And so there was a lot of hurdles that, as a trainer, I had to overcome in this category. Like you said, Adam, it was always a few conversations about why, okay, look, I know we're doing barbell squats or I know we're doing this exercise here. You're not gonna wake up tomorrow

looking like a professional bodybuilder. You're gonna actually get great results doing this. And it was something I would have to communicate, at least for the first three months until they started to feel and see the results. Well, not only that, but getting lean means you got it. Getting lean, which almost every mom that hired me wanted to do, right?

So how the- Everybody period, that's like a commos commos. Right, right. So if we want to get lean and we want to do it in the easiest way possible and then be able to maintain this for the rest of my life, I know that I need to build your metabolism. Yes.

And 99.9% of everybody that walked through the door, the first step was, can we start to build your metabolism through building strength and muscle and increasing your chloric intake, which is really hard to wrap that around somebody's brain who's coming in that says they want to lose fat. They come in and they say, I don't feel good about my stomach or my flabby arms or whatever It's really hard to wrap that around somebody's brain who's coming in that says they want to lose fat. They come in, they say, I don't feel good about my stomach or my flabby arms or whatever it may be. Can we get rid of this and think this and you end as a trainer and you go, okay, what I'm

going to have you do is we're going to lift some heavy weights and we're going to eat more calories. That was really hard to convince people to do that. Right. Here's why that's important. Right. So when it comes to weight loss or fat loss, you have to take in less calories than you burn or burn more calories than you take in the same thing, right? That has to happen in order for fat loss to happen. One way you

can do this is by burning more calories throughout the day through activity. So you could take an hour out of your day and work out real hard and burn maybe four or five hundred calories in that hour. By the way, four or five hundred calories is a lot of calories a burn in an hour. I know cardio machines will tell you you burn more. Don't believe them. It's always like two, three hundred more than it's it. Or double. It's pure marketing. The reality is the average person would burn maybe four or five hundred calories if they're lucky with an intense hour cardio workout. Okay. Five hundred calories you can eat really quick and you have to work really hard to burn those calories.

That's one way to do it. Now the other way to do it is to teach your body to burn 500 more calories a day on its own. That requires less time. Now I don't have to work out an hour every single day. And there's another component to this. The burning of 500 calories every day, if I do it the wrong way, I actually tell my body

to become more efficient with calories. I teach my body to slow its metabolism down. In fact, if you take somebody and you have them do, let's say an hour cycle, over time, their body will learn to burn less calories doing it because the body's getting better at it. Now, other forms of exercise can speed up the metabolism, namely resistance and strength training.

That actually tells the body to burn more calories. This works really well with the challenges of being a mother. When you don't have lots of time, I don't have an hour every single day that's consistent where I can go and sweat my butt off, I might have two days a week, why not train in a way that'll teach your body

to burn more calories. So now, instead of having to do an hour of exercise to burn 500 more calories, you're doing your normal daily stuff and your metabolism is burning 500 more calories. Makes a huge difference. And this is the single most effective thing you can do for long term success because it's very difficult when you have children and or a job to do an hour of exercise, a structured exercise every single day. It's a very, very difficult thing to do.

I remember when we built these bundles, right? So our marketing team came to us and said, you know, we need to get more specific about how we market our programs. And they would come to us and they'd say, okay, we're going to build a bundle for a fit mom. And then they would ask us, what are the programs that we have that we would recommend to them?

And these are the things, and based off the stuff that we're talking about, right, what we would recommend. Now, you gotta think of, you know, time is an issue, so it's gotta be one, they gotta have a routine that's consistently not a little crazy amount of time and days in there. Speed up the metabolism.

Right, you also gotta think of times where, you know, and I know this, as a dad, and I know moms, it's even probably more stressful in Strenuousness, sometimes you can't even get to the gym. So what can you do? That's a great one. Access to equipment was always a problem. Right, take the time to drive the gym, have the gym.

Maybe the gym doesn't have kids club. My kids are too young to take there. Right. I don't have access to equipment. How do I get a good one? Or how do you add something to a routine, like let's say you're running maps at Maps Antibolic to speed something up, maybe you've got a couple of weeks before it's beach,

you're bikini time, or something, and you want to shred some extra body fat. You do want to increase the amount of calories you're burning, what types of training routines would you do? So all this stuff we thought about before we put together a bundle, so there is a reason behind each one of the programs that we've recommended in that. Yeah, because what happens when you're trying to accomplish something with yourself is you have to look at the context of your life,

you have to look at your schedule, what's realistic for you, and then take a workout program and fit it in there, rather than taking your lifestyle and trying to fit it over a workout program, because doing it that way, you're not going to get long-term success. It's just not going to work. 90% is statistically true. 90% of people that try to do it that way end up dropping off after a few months. So if you want to really do something that works and be in, for it to be consistent and work long-term, you want something that fits your lifestyle. Something that allows you to work out at home or work out anywhere, something that has a component

that really speeds up the metabolism. Something that has a component where, you know what, today, I know I had 45 minutes or an hour carved off to do my normal workout, but my kids, something happened with my kids, and now I only have 25 minutes. How can I do a 25 minute or 20 minute workout? Yeah.

The most effective way possible. And the most effective way possible. Yeah, so it's still moving you forward. And this has always been a battle because those windows get shorter and shorter as things go on. And this was always one of the biggest concerns. It was like, I have this half an hour period that we can meet and then that shifts because something else gets in front of that,

some other appointment. And to be able to have something that you can kind of just pull up and rely on and be able to perform that, whether you're at your house or at the park or something close by, or you can do even while your kids are on the playground playing and you can work out alongside them

is gonna be super beneficial. You know, it's kind of funny how we ended up in this similar situation that we all found ourselves in as young trainers, which is trying to convince women that they need to train a certain way. And I feel like we did the same mistake in the digital world, right? So we built a program, the very first program

that Sal built, which was Maps and a Ballac, which is literally like the perfect place or foundation for this mom that we're talking about right now. But yet it's got this jacked picture of sal shredded on the front of it. And I think it's still, it has the same thing, so the same thing that we were dealing with back when we were 25 trying to convince women that, oh, you need to follow this type of routine.

And we fell into that same trap with the Maps and Santa Ballet Program. I guarantee there's a big portion of women that don't know, don't listen to podcasts on a regular basis, come into our MAPS fitness products, swiping through the programs, they see MAPS Santa Ballet and think that that's not me. Not for me. Right. But the reality is that's the best place and the foundation of where I think this person

should start. Yeah, so MAPS and Ebola could be a foundational aspect of your workout. Now with MAPS and Ebola, you are doing two resistance training workouts a week. Now, there are two options with these. There's an at home option where you just use dumbbells and then there's the gym option.

But here's the goal with MAPS and Ebola. Build muscle, add shape, add curve, boost your metabolism. This is the big metabolism boosting program. If you combine this with good nutrition, which we're gonna get into, if you combine this with good nutrition, you will slowly experience a faster metabolism that then becomes a part of your daily life.

In my experience, training, lots and lots and lots of people, thousands of clients, both directly and by proxy through trainers that have worked with me. On average, I could get very easily someone's metabolism to go up by about 300 calories. In some pretty cool cases, I've had women's metabolism go up by 800 calories or even a little bit more. That might not sound like much,

but remember what I said earlier, an hour of hard working out might burn 400 calories. Imagine burning 400 more calories, doing what you do every single day, anyways. And this requires a lot of psychological training. You know, this is something like, we struggled with that as trainers trying to get them in the head space to really trust the process of that,

like to be able to increase calories sometimes and to be able to eliminate a lot of excess cardiovascular activity and really just focus on weight training to build the body back up, build the muscles to where it's something that's a longer approach, it's gonna be sustainable so they can enjoy eating food, but also reap the benefits of burning fat.

And I think that, you know, initially, that's completely contrary to what you're gonna see on infomercials and what's gonna be pitched to you constantly about fixing all this really quick and getting yourself down to the body weight where you feel like you're at best, but to be able to include these foundational workouts and to really trust the system is gonna take some

of that psychological leap of faith. Well, it's two days a week, very effective, strength training. Here's what you'll get from following something like MAP's in a ball. You'll start to feel initially. You'll start to feel stronger. Then you'll start to feel firmer, you'll start to feel firmer in your arms and your shoulders and your back and your glutes and your hamstrings and your quads, then you'll start to notice

your appetite increase. This is your metabolism going up, including also a boost in libido. Those are two common side effects you get from this metabolism boosting. Apatite starts to go up, libido starts to go up, and then the fat starts coming off your body. Because this is because your body now is becoming less efficient with calories, doesn't think it needs to store so many calories and is starting to burn them naturally. As you continue with maps and a ball,

the body starts to shape, your shoulders start to become more defined, your arms start to become more defined, your legs start to become more defined glutes and your midsection. So that's what you would experience through doing something like that. I wanna talk about, too,

what this should look like and feel like for someone who's starting this is the first 30 days. When you come in, I wanna address this because I have to always overcome as a trainer is the client comes in, she comes in, she wants to lean, tone. I want to lose some body fat, very, very common, right? And you start off in this routine and I get her convinced. I sell her on the idea

that she needs to run a MAP Santa Ball type of routine. But here comes the next hurdle. The next hurdle is the scale is not moving. I'm not going down like I hired, I paid you all this money. I'm seeing you three times a week or two times a week. It's a month that's gone by and I have it move the scale. This kind of speaks to Justin's point about the psychological part. If you're doing a really good job of feeding yourself correctly, eating healthy and by healthy, I don't mean just good foods.

I also mean enough food, right? To fuel what you're trying to do, which is speed up your metabolism. You should not see much movement on the scale at all. No, but that doesn't mean nothing's happening. Right, right. That's what I wanna talk about, is that you gotta understand that if you were fueling

your body correctly and we're eating good foods and enough food, right? To build muscle, to speed up your metabolism. We actually don't want to see the scale go down at all because within what I know is probably happening if we're doing all, if you're following the program like we're supposed to, we're eating good foods and you're just not losing weight. I actually are like, this is a great place to be. We have a nice exchange happening right now.

You're probably losing X amount of pounds every week in body fat and we're gaining X amount of pounds or fractions of pounds of muscle. Now this doesn't mean that your body won't look different by the way. The scale might say the same thing, but you're going to start to look different because muscle is much more dense than fat. So let's say hypothetically you lost five pounds of body fat and gained five pounds of muscle. You will still have lost inches. Body fat takes up much more space. It's not nearly as dense.

Muscle also looks different. When you have muscle on your body, you have shape. When you have fat on your body, oftentimes it doesn't give you good shape. So although the scale might not not change, in my experience it was like one pound loss maybe, in that first month, they would notice

that their clothes would fit different. They would come to me and tell me that they would get compliments, or their husbands would mark on the fact that, this was a common one, this was a real common one for me. My clients would come to me and say, you know, I weigh the same on the scale, but my husband keeps asking me if I lost weight,

it doesn't make any sense to me, and then I would have this conversation with them and say, well, you have lost body fat and you've built muscle. So that's the foundational workout. Now, one of the drawbacks with it is it requires a structured 45 minutes of the day twice a week or maybe an hour of the day.

But that's not always gonna work. Sometimes you have very limited time. Sometimes you're ready to get your workout and then the baby throws food on the floor or they don't want to go down for their nap or your job calls and you're on the phone and the call went too long and now you're left with 15 minutes or 20 minutes. What do I do? Do I just not work out and not do anything? No, then you go to Plan B which would be Maps Hit. Now Hit stands for High Intensity Interval Training. for High Intensity Interval Training.

So High Intensity Interval Training burns a tremendous amount of calories in a short period of time. It combines resistance training with some cardiovascular aspects. So you do get some muscle building effects, you do get some strength building effects, but really what you're doing is in a 15 minute period of time or 20 minute period of time, you are burning a lot of calories. This is a great workout for short periods of time or 20 minute period of time, you are burning a lot of calories.

This is a great workout for short periods of time. You're basically resistance training. You just manipulated the rest periods in between versus everything else that you see on Instagram where people are just doing burpees and squat jumps and everything back to back to back aimlessly. This isn't about just sweating and burning calories as much as it's also preserving muscle

and you're getting the benefits of, you know, effective way to burn fat. Well, this is the most effective way to use this type of training. Oh, sorry. So, because the first rule that Sal talked about doesn't, isn't nullified here either. Correct, yep.

If you always trained, hit style training every day, 20 minutes, because someone's got to be thinking that right now. It's going to lose its pull. They're hearing that right now. They're going, wait a second. Why don't I just do that? Why don't I just do that all the time? And the problem with that is, yeah, if you do it all the time

or consistently for weeks on weeks, right, your body will adapt to it. And sooner or later, you'll become very efficient and you won't burn as many calories. But if you intermittently introduce it into a solid routine like anabolic, it's extremely effective because the body won't recognize it. You're following a more traditional 45-minute strength training program, 90% of the time,

and then 10% of the time when situations like this happen, you intermittently inject this hit training program, which is phenomenal, and that's the best way. This is the way I always wanted to use hit. We rode that program. It's one of the last programs we wrote. And the reason why it was one of the last programs is we didn't want to encourage people to always train this way. Because we were afraid of that. We knew that when you teach, it's a dicting. Yeah. Because it's quick. It's quick. It's easy. It's effective. Very, very effective. And the short term for sure. Yeah. In short term, it's great. Or used intermittently

like this. And so this is why it was in the fit mom bundle that we built is so we could address that. We know that there are times just like our lives and this isn't just to moms, this is us also, where I only got 20 minutes. And so this is how I like to train when time is limited. When I have 45 minutes or an hour, I'm doing a more traditional strength training type of research.

Yes, now the thing about hit, hit also, can be done with minimal equipment. It can be done with just dumbbells, or if you do the way it was originally written, there's a barbell version as well. Here's the problem with most hit style workouts that you'll find online. What they do is they just string a bunch of exercises

together with no rest, and they say, here's your workout. Now, are you burning calories doing that? Yes, you are. Is it better than nothing? Maybe. But risk of injuries very high and the body adapts very quickly and you're not getting the most out of your workouts. We wrote the programs and hits specifically. We program them to balance out the body, develop a great body and to give you you some muscle building effects is metabolism boostings the goal here, always the goal, even with hit training. Yeah, and even too, I wanted to bring up the flow sessions as the days where you're actually going through

active recovery, and we made sure to include that because there's just not a lot of that and a lot of hit programs out there. And we really want to consider the longevity and health of your joints. And because this does apply a lot of impact on the joints and the body overall. And this is why it's a limited window

where we suggest obviously people can go, some people can go a little bit longer than others, and some people can work in addition for that. But definitely need to consider the overall health and longevity of the joints. This also speaks to how I used to love to program for my moms that would ask me or tell me, hey Adam, training's going great,

we're on weeks five or six together. This weekend I'm in town or dad's got the kid all weekend and I'd like to do something. What can I do fitness-wise? If it's not a hike or something like that, I'm recommending I would program a flow type of session, a mobility, I would address something like that in there because it's a great option to add

into their foundational routine. So that's addresses another part of how I would coach to a client like this that is asking me, hey, can I do more or are there other things? This is a much more beneficial way for them to add more to their routine that doesn't require 45 minutes to an hour. Well, the way the ray I like to use flow sessions is when people tell me, you know, I know I'm supposed to work out today Didn't get a lot of good sleep last night

I'm feeling a little stiff. I'm a little tired. I only have 20 minutes, but a hit workouts real intense Should I do nothing? And I'll say we'll do a flow session. Flow sessions are restorative. So think of it that way. When you go into Maps hit, you have the option of doing restorative flow sessions. These are great for those days when you still want to exercise, but you're tired, you're stiff, you're not feeling so good,

you don't feel like doing a super intense workout and you're limited, you have limited time, do a flow session. You're still getting a workout, you're still telling your muscles to adapt, you're working on mobility, you're working, you have limited time, do a flow session. You're still getting a workout, you're still telling your muscles to adapt, you're working on mobility, you're working on flexibility, and at the end of a flow session, you often feel much better.

Now, the third program that's included in this particular bundle is a very important one because oftentimes you have no access to a gym or very minimal access to equipment. You can't go to the gem. I don't have much time. I don't have lots of equipment here. What can I do?

Well then you do a workout from maps anywhere. Maps anywhere utilizes resistance bands. Resistance bands can be, you can travel with these. They fit inside a luggage very, very easily. You can attach them to your door. There's easy attachments. You can train the entire body. There's also exercises that utilize a broomstick

with tension. You could do those movements as well. Strengthen and build the body. This one was specifically designed to be done at home or anywhere, it's why it's called Maps anywhere, and requires very, very minimal equipment. So if you can't make it to the gym, this is the program you want to pull for.

And this one they probably ended up using the most, right? And that's, I mean, and this was something that Katrina and I, you know, we made this pack before Max, is that, you know, we did not want to become the parents who all of a sudden completely stopped their lives and did not travel still and go places with our son.

And so we did a lot. We're down at the beach all the time. We've gone out there and set something covered. Now we're not flying as much as what we were flying the year before because of COVID, but we definitely are still doing a lot of things. But a lot of these things that we do, we're out in the middle of the room on the beach somewhere. We're in places with no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no,

no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no in places. No, Jim, no, don't. Yeah, there's no access to things like that. So I think there's a lot of moms that can relate to this that you're not always in your home setting, just because you have a kid in your at home, a lot at the very beginning of having a child. Once you get past that first, you know, couple of month phase that it's sourcing right now, you start to take your kid places,

and a lot of times those places are geared around them, more it is your pleasure of being able to get to a gym or have access or even being able to leave him or her to go to a gym so you have to do it inside your hotel room or living room of the place. It's also very inclusive in terms of like, my wife and I would go through these workouts and anywhere and the kids would watch us doing them and they would watch these movements and they would want to join in on the workouts with us. And it was a way that the family could have this sort of physical output altogether.

And it was something that was organized and pretty easy to follow. Obviously some of the moves you'll find are very challenging. And we put that in there specifically to make it so, there's some sort of goals to achieve within the program but there's some also ones that are very corrective and help a lot with the joints as well. Yeah, and here's a big, especially when you first get started, especially in the first

six months to a year of following a fitness program, momentum and consistency are very important. What I mean by that is oftentimes you get into rhythm and then you because of travel or no access to the gym, you miss a week. And it feels like almost impossible to get back into the rhythm. A program like maps anywhere allows you to continue that consistency to maintain that rhythm because again, it can literally be done anywhere. So what we just talked about were three programs, Maps and Obolic, which is the foundational workout program, which is the best one for building muscle boosting metabolism.

That's the one you should be focused on doing the most. Maps it, when you're at a time, you don't have much time, I got 15, 20 minutes, what can I do? Let's do Maps it. And then Maps anywhere, when you have access to barely any equipment, and you wanna get a great workout. But there's one thing that we're, we haven't really touched on. And this is a very important part, which is nutrition. Nutrition by far is the most difficult part, okay?

The workout part, however hard it is to do a workout, be consistent and all that stuff. You can go ahead and multiply that by 10 when it comes to nutrition. Nutrition is with you all the time. You may only work out twice a week, but you eat every single day. And diets do not work. They just don't, statistically speaking, 90% of people that start a diet fail. And they typically fail in a very big fashion. They typically go not just back to where they were before, but even worse. A lot of this has to do with the root causes of what motivates us to eat a particular way,

and the restrictive nature of diets. Really, it doesn't matter if it's low carb, keto, paleo, Mediterranean, whole 30, whatever. The basics are the same. You have to eat less calories than you burn to burn body fat. If you don't have the right mindset around nutrition and you don't understand balance properly, it's going to fail for you. What we included in this bundle is something called the Intuitive Eating Guide. What this does is this addresses all of these things.

It does talk about the right foods to eat, how to design your nutrition around your goal, but it also talks about how it becomes a part of your life. It's not just about following a diet or counting your macros or your calories, but rather, what's the long-term approach? Because if your eating strategy is producing stress in you, it is not a long-term strategy. If you're stressing about what to eat, and oh no, I'm at the restaurant, what do I do?

It's not going to work for you. The intuitive eating guide talks all about that. It's not only that. It's that to your point about diets, right? The most common thing that all diets have is that they're calorie restrictive. That's the base of all of them Like you could see here. We could argue all day which one's more effective for which people yeah But the biggest thing that makes them all effective and why they've worked for thousands and millions of people is because they're calorie restricted. You go from eating X amount of calories every day, whatever the average American eats

and then also you cut that in half. No shit, you're gonna lose weight. Now the problem is the way we're talking about how we've designed the programming in here is to speed up and build your metabolism first. And that will lead to this leaning out, right? If you're not feeding yourself enough calories and enough nutrients, the body can't build muscle

out of thin air, and this is why I would always rather have this client eating in a more intuitive fashion where I can ask him, are you hungry? You're hungry, let's eat, but let's just make the right choices. And that's where the intuitive eating guide, I think is gonna really help this person guide them through how they should eat versus just eating in a low calorie. Low calorie, sure, will lose you weight in the first month, but that's not what we want to do. We want to build

the metabolism. Yeah, and I want you to be, I want you fed. Oh, if you're hungry, I want you to eat, I just want you to make the right choices. If you are working out, your body is telling you you're hungry and you're feeding it the right choices, the right balance of food and nutrients that it needs to build muscle, you're going to build muscle. Right. Eating in a properly intuitive way, and I know that the word intuitive sounds a little misleading like you're going to magically know what to eat. No, really it's about becoming more in touch with what is really going to help you get to your goals. It's going to help you feel much better. So through the Intuitive Eating Guide, you understand the basics, macronutrients,

proteins, fats, carbs, and calories. But you also learn to identify how foods affect your body. You learn how to identify hunger over things like boredom or stress eating. You learn how to find balance in enjoying sometimes the hedonistic foods, you know, when you have the occasional cookie or a glass of wine. There is structure to this eating program, but it does work well to get you more on a long term

type of nutrition basis. Not the typical again, follow this rigid structure and diet and then of course, when you go off of it, everything goes back to where it was before. And we included this because here's the bottom line, we're looking to help people accomplish long-term success, okay? Diet's a surrounded by stress, the surrounded by this restricted feeling, the surrounded by this binge mentality when you finally fall off.

Intuitive eating is totally different. It's more of a stress-free approach. It's more of a balanced approach. The booklet that it comes with teaches you how to move through this process and feel stress-free and feed yourself appropriately. Take care of yourself like somebody worth taking care of. That's a big part of intuitive eating. So when you follow all of this together

in the context of what you typically find with a busy mom, a modern mother, you have the program to speed up your metabolism, the program that's great for the short workouts, where you wanna maximize the time, the program that's great when you have no equipment, you have workouts that are excellent when you're not feeling up for it and you need something that's gonna just make have no equipment, you have workouts that are excellent when you're not feeling up for it,

and you need something that's going to just make you feel better, improve mobility, and then there's an intuitive eating guide in there that is anti-diet. It's really about helping you accomplish long-term success through nutrition. There's also free things that we have, like the macrocalculator, too, don't forget we have things like that for those that want more specifics on, like, you know, because you're a different weight and how many grams of protein should I be targeting. So we have a lot of free resources out there that you can use to complement this, too. So if you're a mom or soon to be mom and you're interested in following something

like this, you have this as a bundle, but then you also have a lot of free resources that complement this. And the macro calculator is the first thing that comes in mind, the second thing that I would highly recommend is the assessment portion. You know, we did a Maps Prime webinar that Justin did, which is assessing you kind of your movement patterns before. Those are all free things that you use

that I think would complement. Yeah, the macro calculator is free. That's at maps macro.com. The webinar is maps primewebinar.com. And then the bundle that we're talking about with all these programs that are really designed and well-written, so in other words, this is what it will look like for you.

You go online, you go into your workout, whichever one you're gonna do for the day, you pull up your program, it tells you what exercises, sets, wraps, there's a video of someone demonstrating the exercise, it's full instructions, everything you need to follow the program besides your own effort and dedication. That's called the Fit Mom Bundle. You can find that at maps, fitnessproducts.com. Look, MindPump is recorded on videos, as well as audio, confined us on YouTube, MindPump Podcast. You can also find all of us on social media. At Mind Pump Justin is for Justin.

At Mind Pump Sal is for me. At Mind Pump Adam is for Adam and that's both on Instagram and now also on parlor. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB Superbundle at MindPumpMedia.com.

The RGB Superbundle includes maps and a ballad, maps for performance, and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal, Adam, and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, the RGB Superbundle is like having sound and an adjustment as your own personal trainer's butt at a fraction of the price. The RGB Superbundle has a full 30-day money bag guarantee and you can get it now plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review

on iTunes and by introducing MindPump to your friends and family. We thank you for your support and until next time, this is MindPump. you