Mind Pump: Raw Fitness Truth - 1761: What to do When Weight Loss Stalls, Why the Sled is a Great Way to Build the Legs, How to Improve CrossFit Performance & More (Listener Live Coaching)

Episode Date: March 2, 2022

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: Hey, woke people! STOP trying to bring “wokeism” to fitness! It’s NOT going to work! (4:35) #StrongWomenDeadliftChallenge is one year strong! (18:35) The word is out on the benefits of Justin’s strength training protocols on his student-athletes. (20:49) Don’t make Sal angry! (30:24) Hard versus easy times. (35:24) The ultimate insult to Generation Z. (39:38) Why aren’t we up in arms over these deaths connected to Jeffrey Epstein?! (43:42) Why full-spectrum hemp oil is much more effective than just CBD. (46:20) The ingredients behind Caldera Lab’s “The Good” serum. (51:11) #ListenerLive question #1 - After a massive weight loss and maintaining weight for several months, when is it optimal to go into another cut to lose the last 20 lbs.? (53:15) #ListenerLive question #2 - How can I improve my CrossFit performance? (1:05:22) #ListenerLive question #3 - What should my caloric intake look like running the MAPS O.C.R. program? (1:16:11) #ListenerLive question #4 - How can I use the sled to maximize lower body gains? (1:24:40) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] March Promotion: Limited Time Power Bundle! MAPS Strong and MAPS Powerlift for the low price of $79.99! Mind Pump #1560: Woke Fitness Is Making You Fat & Unhealthy NCI Certifications x Mind Pump Mind Pump x NCI Mentorship Coaching The Last Days of Knight | Videos | Watch ESPN Army major says ‘Nintendo Generation' has higher risk of injuries in military Jeffrey Epstein associate and modeling agent Jean-Luc Brunel found dead by suicide in French jail Visit NED for an exclusive offer for Mind Pump listeners! Visit Caldera Lab for an exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout for the discount** Visit MASSZYMES by biOptimizers for an exclusive offer for Mind Pump listeners! **Promo code “MINDPUMP10” at checkout** MAPS Aesthetic Mind Pump #1240: The Muscle Building & Fat Burning Effects Of Oly Lifting With Sonny Webster MAPS Fitness Prime Pro MAPS O.C.R. Visit Felix Gray for an exclusive offer for Mind Pump listeners! MAPS Fitness Anabolic How To Improve YOUR Work Capacity (6 MOVEMENTS) | MIND PUMP TV Prowler® Sled | Weight Sled | EliteFTS Rogue S-25 "Fat Boy" Sled - Weight Sleds | Rogue USA Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Monica (@fattyMPH)  Twitter Rad Dad (@raddad)  Instagram Layne Norton, Ph.D. (@biolayne)  Instagram Jordan Syatt (@syattfitness)  Instagram Sonny Webster (@sonnywebstergb)  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. You just found the world's number one fitness health and entertainment podcast. This is Mind Pump, right? Today was a live episode. People called in, and we coach them on air. By the way, if you ever want to be on one of our podcasts

and ask us questions on air to help you with your fitness, email your question to live at mindpumpmedia.com. So anyway, we opened the episode with an intro portion. Today's intro was 45 minutes long, so we're talking about current events, scientific studies, we talk about our sponsors. After that, we got to the live questions. Here's what went down to today's show.

We opened up talking about woke fitness, woke fitness sucks. It's not happening. Okay. Then we talked about the strong women deadlift challenge that's been going on for a year now. It's a lot of fun. Justin talked about how he is doing really, really good things with the high school football team and training so good. Then now the other athletic teams are asking them for help. Then I talked about how I got a little angry at the Apple store and my son got to witness this. He thought it was cool, but he has no idea

there's 10 more levels. Then we talk about week skeletons. Generation Z apparently's got week skeletons according to a military press release. Then we talk about another person connected to Epstein who was suicide and the cameras didn't work. That's so weird, right? Then I talked about the entourage effect with cannabinoids for inflammation.

By the way, if you want to use something that has natural cannabinoids, that's perfectly legal, that can help you feel good, relaxed, reduce inflammation, maybe help with gut health and many, and many other things. Try Ned. Ned is full spectrum hempoil extract. Reduce inflammation, maybe help with gut health and many other things. Try NED. NED is full spectrum hempoil extract. It's one of the high CBD products you actually feel. Other products I just don't feel, try NED. See what happens.

Head over to MindPumpPartners.com. Click on NED or Hello NED and then use the code MindPump for 15% off. Then we talked about another sponsor, Caldera Lab. They make something called the good serum. Great for your skin, great for your face. If you want to check them out, head over to MindPumpPartners.com. Click on Caldera Lab. Use the code MindPump for 20% off your first order.

Then we got to the questions. The first one is from Marie from Missouri. Wants to talk about how to continue progressing. Now that she's plateaued, the next question was Michael from Maryland, wanted to improve his performance for CrossFit competitions. The next question was from Clint from Iowa, likes to compete in obstacle course races,

wants to know what his diet should look like, and then the final question was Pete from North Carolina, wants to use a sled to maximize his lower body gains. Also, all month long, in the month of March, we put two awesome workout programs on sale together. In fact, this is huge discount sale. And we're probably not going to do this again for an entire year.

Very popular workout program. So map strong is the first one. This is a Strength Training program designed with Strongman competitor, Robert Obers. So you're going to be able to do unconventional exercises. You're going to build strength, stamina, some agility. It's a great, very popular, by the way. Women like it because it develops their glutes. In fact, guys like it because it develops their backs.

You get that posture or your chain. Anyhow, very popular program. The other program that's part of this bundle is Maps Power Lift. This is a power lifting workout program. So it helps you build your bench press, your deadlift, and your squat. So we put them together in a power bundle. Now normally, if you got them both,

they would retail at $300. But the bundle today, right right now is $79.99 That's it one-time payment $78.99 you get lifetime access to map strong and maps power lift if you're interested head over to maps March dot com once again Maps March dot com T-shirt time and It's t-shirt time! And it's T-shirt time! Oh shit, you know it's my favorite time of the week.

We have four winners this week, two for Apple Podcasts, two for Facebook. The Apple Podcast winners are silent runner speaks and Hunter G Miller. And for Facebook we have Calvin Tam and Brittany Boyer. All four of you are winners, in a name I just read to iTunes at MindPumpMedia.com, include your shirt size and your shipping address, and we'll get that shirt right out to you. Hey, woke people, stop trying to bring wokeism to fitness.

It's not gonna work. Oh, looking for a fight. I love it. It looks like what's the latest thing now. I'm gonna read to you guys some fun stuff, and then I'm gonna explain why this Wokeism Where we kind of covered some ideas that have inchful traded the fitness realm. Yeah, so there so so you know guys now

I got kicked off Instagram. So now I'm on Twitter apparently Twitter is also Hell just like Instagram was just a little More words but anyway, there's somebody on there. Her Instagram handles at Fadi MPH. And you can't follow unless she approves it, by the way. So I'm see if she'll let me follow her. But anyway, this is a post that she did. Okay, I'll go up.

And it says this. Fadi MP, that's what it is. Fadi MPH. Oh. MPH. So it says here, Oh, it's per hour. I have noH. MPH. So it says here, it's per hour.

I have no idea. How many fatty per hour can you do? Exactly. Yeah. So listen to this. This is a quite infuriating, but I get irritated by it, but to be quite honest,

it's not gonna work. Oh, you must be blocked by her then. Why? Because I can look at her. Really? Yeah, I can look at her page. No way. I have blocked.

I've already got warnings, dude. Wow. That's crazy. She's on to you. That happened quickly. Huh? Yeah, that's impressive. All right. So check out what this post says. It says Periodic reminder that treating and preventing obesity actually means trying to conversion therapy fat people into becoming thin people despite zero evidence, this is even remotely possible. I know, so stupid. So if you're obese, you should just give up. Well, you know what the thought?

You know what makes me upset about this? I don't know. Well, here's why I like to say it's not gonna work, right? The fitness industry is different than other industries in that most people, or many of the people that work in this space, who genuinely work in the space, genuinely want to help people through fitness,

through exercise, through proper nutrition, through developing a better relationship of food and their bodies and exercise. We, at one point, were all, quote unquote, add a shape or overweight or unhealthy. And fitness is what got us to kind of where we're at in terms of our health and our physiques and whatever. And it's also what makes us such strong proponents of it.

So in other words, the fitness industry is made up of empowered people, self empowered people who have thrown away the victim mentality, right? Because the only way you can succeed, if you do have a big weight loss goal for example, the only way you can succeed long term is to take the victim mentality and dispose of it because at some point you have to accept what you can't change and you have to focus on what you can change that's the only way to progress and if you do this long enough you figure out. And so somebody coming in and saying something like that to people like us, it just, it doesn't, it's not going to work. It doesn't resonate at all. I mean, it's, it's about personal growth. And really, that's the whole fitness journey is, you know, discovering who you are through, you know, these encounters, these,

these, you know, this environment where you're able to work on hard, hard things in order to get stronger, get better and get a better understanding of, you know, what's going to benefit your body versus, you know, just sort of taking on the world. Do you think these messages start from a good place and then they kind of morph into this like, just extreme example of it. I really, I want to believe that this pushback that you're getting, right?

Of the fat phobia deal is because the fitness space has failed obese people for so long, because I know the angle, the statistics, that she's trying to point towards, is that only 20% of the people have any success of that 20%, 15% of that, them end up putting all that way back on after two or three years. So, all these methods of how we lose weight

or try and fix obesity has continually failed for years. So it's been a big criticism that we've shared. Right, we brought that up. So do you believe that this messaging is coming from initially a good place and then it's kind of morphed into this dream version of it? No, not at all. I think it's like a gas sliding. Right.

Because it exists in other spaces. It's the same philosophy applied to anything where the message is, hey, it's not your fault. In fact, it's everyone else's fault. You're a victim. Don't do anything about it. And it's all good. And that, that you see that permitting a lot of spaces.

It's the same message just applied now to the fitness space, where I think it comes from a good place are people within our space that are saying this message but in a better way. People in our space are saying things like, hey, look, restricting diets don't necessarily work or you have to love your body in order to have long-term success.

And love doesn't mean where you just, this is my body, I'm gonna do what everyone want, but rather I'm gonna take care of myself, like from the truest sense, right? It's about healthy application of exercise, that over exercise, or over restriction, or overdieting. That message is coming from within the fitness space, and although it's a minority, it's still getting louder. We're one of those, those people in that space that says that. But this is not coming from a good place. This is coming from, this is an ideology that is trying its hardest.

And I know why they're trying to come after the fitness space. I'll tell you right now, because fitness is empowering. It is counter. You think for yourself. It is counter this bullshit. It is a hundred percent counter. In fact, if you see any movement based off of victimhood and follow along and listen to everyone else

and you're not in charge of yourself or whatever, if you ever listen, you'll always find the fitness base will be the most resistant. Oh, I feel like that's not why. I feel like they're coming after us because we're the easiest target. We're a bunch of narcissistic vein, you know, fucking turds.

That's it. So we're like an easy layup for someone like. You know what's funny? I think that's an a bunch of narcissistic vein, you know, fucking turds. Yeah. So we're like a easy layup for someone like, you know what's funny? I think a lot of, because a lot of bad experiences out there and people share. But let's be honest here, okay? Just go back five, 10 years,

not even that long ago. The people that we idolize in the fitness space or that were held up as the authority just are not good examples. Most of them are broken inside. They've got all kinds of issues and addictions and obsessions. But that's what's skewed. So think about this way. Think of all the people you know in the fitness space personally. That's majority of them are not like that. We're talking what you're talking about are the in-special liberties. No, I don't I don't agree with that. We're talking about, you're talking about are the, the insolent celebrity.

No, I don't agree with that. You think most of the people you know in fitness are not necessarily true? No, I like to think the people that I surround myself with are good people, and I've weeded out a lot of those people in my life, but I think a vast majority of the fitness space is broken, and I think it's a spectrum. The example I'm giving right now is an extreme. The ones that have been highlighted

and put up on a pedestal and have a lot of fame and attention because of whatever vain reason. But I do think that a vast majority of the fitness space is still very broken. I think that there's a lot of things to be fixed. That's why we started the podcast. But if you consider the whole fitness space, which includes people that work

in gyms, trainers, coaches, people that help people with nutrition, people who work out consistently, who take care of themselves consistently, then you'll see that a majority of the people are working on the work. I would say, great. So, what it is, is it's the so-and-a-view percentage that are fitness-of-means. If you bring in the health and wellness portion of our space and you include that in the conversation, they help balance that out, right? And I teased that space before the hippie crunchy side,

but I think that they have a much better approach. They've been preaching the message of love yourself and take care of yourself. Like they've been preaching that for a long before we were. And I think they help balance our space out. I think for a very long time, the, you know, six pack abs, muscles, you know, fake body parts, they're the ones that get the attention. They're not the majority. I get what you're saying. They're the ones getting the attention.

Okay, so, okay, fine. You can make the case of a minority, but they're moving the majority. They're speaking to the majority. Yeah. So it's the media. So you can make the case of a minority, but they're moving the majority. They're speaking to the majority. Yeah, so it's the media. So you can make, you could, you know, I'll concede that maybe there is, you know, fewer, not much fewer though in the entire space, but they are the loudest voice or the most powerful voice and they have been for several decades.

That I agree with. I think the popular fitness media is garbage. But when you meet people who work in fitness, when I meet with trainers, when I meet with coaches, when I meet with gym owners, the intentions are typically very good. People are very growth-minded. They're very accepting of people who want to help themselves, who come into their gyms where obese, who needs whatever. We talked about this, right?

The gym is a very accepting place, which is counter to someone like this would say, which is the gym is the most judgmental place in the world, which is not true. So yeah, I agree with that, that there are the influencers, the fitness media people, that's for sure garbage. I think that's true for a lot of spaces though, but generally speaking, it's a great space, and very empowered, people take their health

into their own hands and most people who work in fitness, I mean everyday people who work in fitness dealt with this themselves at some point. They overcame these struggles themselves. So trying to hit them with this message, good luck, it's not gonna work. You tell this to a trainer or someone who lost 50 pounds 10 years ago, who now figured out how to keep it off and take care of themselves,

you tell him this message, you're gonna laugh at you in your face, you're like, what's that? What is the message promote? Like I just, like do they even think about? It's not trying to promote it, it's literally trying to take down, it's trying to tear it down. Exactly, and this is revenge culture. That's what I thought, so I think.

We're in the revenge of everything, like it doesn't matter. There's no forgiveness. Everybody wants to take everybody out if they have a difference of opinion. And it's all about revenge and getting self-gratification for it. That's what I picture as has happened is like, I think that this example, you're this girl, you're getting right, I briefly went through her page and kind of seen the stuff. And by the way, she's supposedly an educator. Right.

And so what I think, so she the way, she's supposedly an educator. You know what I'm saying? You're not scary. Right. And so what I think, so she's probably, she's educated probably and fairly intelligent. And I think that she, she arms herself with that. And she's probably been hurt by somebody in our space who is superficial and vain and probably turned her off or hurt her in a way, whether it be emotionally or physically or metabolically, or done something, and she is on a warpath

to tear down anyone and everyone that fits in that category. And unfortunately for us, a big portion of our space can be, can be cattled into that category. Or it could be that nobody in our space harder. It could be nobody in our space harder, something else harder. She's got body image issues. And this is the easy target. You know what it reminds me of?

It reminds me of that guy, we all know that guy who had a terrible girlfriend cheated on him, did something terrible. And after that, he's like, I hate women. And all he does now is he looks at him as objects and he just, I'm not sure. And I'm not sure. Like, yeah, like women hating groups. Yes, or he had a terrible relationship with his mom

and this is how he develops. And you see sometimes the women too. This really reminds me of. And it's obvious, it's angry, it's vitriolic. It doesn't help anybody. It doesn't help anybody. That's the biggest point. Cause if you're a list, if you're reading that

and you're in this position, I try to put myself in that person in a person's shoes who Maybe she's reaching right like so I'm overweight. I've struggled with this my whole life. Oh boy, it's been hard I've gained it and lost it, you know I got teased for it. Maybe in school feel very insecure. It's a tough position To be in this is by the way we all started working out here are the host of this podcast dealt with this ourselves But I imagine this person who's just, can't figure it out, is angry, is frustrated, reads this,

is like, yes, never gonna work out again. Yes, eat whatever I want. This is what I need to do. And you know what, who knows fault it is? It's the fitness industry's fault. It's trainers faults, it's gym's faults. They're fat shaming me. This is, I'm a victim of their oppression.

What a terrible, terrible, stupid message. But also good luck. Good luck trying to permeate the fitness industry. This is one of the most, and I mean the genuine fitness industry. The people actually work with people, not the media, people, the celebrities. Rather, the trainers and coaches that work with people. Good luck trying to sell that message to them.

It's not gonna work. There's some of the most empowered people, at least in this regard that you'll ever find. Yeah, I think we're also, and I think I'm a bit jaded because I know we are in the middle of one, we're in this social media space. It's relatively new.

A lot of these, probably the wrong people got a lot of the fame and attention early on. I like to think that we're part of the movement, the some of the cream that will rise to the top. And I think we're seeing that. I think more and more of the better voices, the better information. And that's when I see something like this,

like I'm not the type person that would want to cancel her or at all shut her down. It's like, dude, better ideas win. That's all right. Better ideas, better conversations will silence somebody like this, because eventually those people that are banning together or agreeing with her still have ton of work they got to do on themselves. And then eventually if they do want to grow, improve and change their life for the better, they will eventually have to seek out the truth. And the shit that

she's spewing is not the truth. There was another article I read, lifting weights. Why lifting weights is toxic masculinity? Oh my God, bro. What the hell are you talking about? Speaking of which, here's some good countering news, right? Our strong women deadlift thing that we started. How many months ago did we start?

A year. It's a year anniversary. We started it. So March is officially, is it woman's month? Is that what the, how many months ago did we start a year? It's a year anniversary. We started so March is Officially is it woman's month is that what the how they say it is it? I don't want to be wrong I'm looking at I believe it. I believe it's woman's month or empowering women month I don't know I don't know the actual title of what they call March But we started that last year as a cool way to highlight some of the women in our community That are that are empowering them around strength. Right about their bodies, that's the way they look,

it's not about how light they are, how heavy they are, it's about being a strong, good work in. Women's history month. Well, women's history month. So, and then we dropped a sweater last year that had a quote of Margaret Thatcher, and I believe that Katrina and Chokey and Savannah are working on some cool stuff that will come out this month

Every month we do this we don't talk about it on the show, but every month. Oh, I love what people send We give we give away $500 to one person. I know it's not a crazy amount of money But if you all you have to do is post a video of yourself, you know Deadlifting squatting doing one of the compound lifts in one of our programs and hashtag strong women deadlift and you will see it's strong it's hashtag strong women deadlift challenge. Oh, sorry. I missed the challenge part so strong woman deadlift challenge and every month Chokey and Savannah picked somebody on there I believe this month because it's woman's history month every week

They're gonna be giving something away So if you are if you get on that right away, you start using the hashtag and posting videos of you deadlifting and then the hashtag that we're gonna every week pick a random person, give away like some of the apparel, and then of course at the end of the month, we will pick a single winner and they will win the five dollars.

Yeah, so one of my favorite videos was a woman deadlifting and she looked like she was third trimester of pregnancy. And she was pulling trimester of pregnancy. And she was pulling some good wins. My favorite was the, I think it was the very first one we did. The very first or second one that we gave away where the lady was lifting in her garage and after she hit like a PR run, she hit like a PR, yeah, and then she was like celebrate.

And then you also need, you see the little kid come running and like celebrate with her mom, we give her mom because I just it's so good. Yeah, it's really, really good. I really like that. Speaking of women and girls, Justin, I want to hear, you're making quite the impact at the high school that your strength training with the football team.

It seems to be, yeah. And is it spreading? You were telling me this morning that spreading now, the other teams want some strength training. Yeah, so that was cool. I got you. You moodlining on cool. I got to do it. You mood-lining on us? I'm not trying to.

I was like, literally, my entire intention with this, whole thing was to just keep the program alive. It was like on its way out. Like, it was spiraling to almost not even to exist anymore at the school. And so I just, I wanted it to still exist for my kids when they get old enough to like play football. And it's just, there's a lot of history there at the school. And so I just, I wanted it to still exist for my kids when they get old enough to like play football. And it's just, there's a lot of history there at the school. And so I just noticed right away throughout the season,

I was like, we just didn't have adequate time to really establish a really good training program and protocol for these kids to build and develop strengths, to build and support going into seasons when they don't have as many injuries. And so anyways, I guess words been getting out a bit amongst, so the athletic director, he works with me with the workouts and he kind of runs on the days

I'm not there, which is awesome. And so he's been really helpful with that. And I guess he's been talking with some of the parents and I've been able to meet a few of them and I guess the girl soccer team just got a brand new coach who was like a professional soccer player and she's kind of taking this on. She has two sons that are in the workouts with me

and was really stoked to see what I was incorporating in there with I some of the guys. That's so cool. All these things and she was like, I just look around and I'm noticing with my girl athletes I was incorporating in there with Iso-Majay. That's so cool. All these things and she was like, you know, I just look around and I'm noticing with my, you know, girl athletes just, you know, the need for strength training and just the,

just education behind it and the even nutrition. And so it's like, there's just- How are you gonna do it? Lacking. So I told her, I'm gonna help you anyway, I can. Like in terms of like if I have time, like I'm gonna try and, you know, adjust and of if I have time, I'm gonna try and adjust and draw something up.

Obviously, he's not gonna look exactly the same as what I put together for the football team, but we can adjust some things. And we're gonna try and work it out where we can kind of share time with the weight room where I go up to the field. And then the girls, hopefully we get enough of them to get behind it and they can kind of work out.

With her there and kind of start building up the student athletes you know at the school. Dude that is so rad. Strength training for when it comes to sports, kids sports, it's always important but for for girls I think it's more important. Have you guys seen the statistics on ACL tears in girls versus boys? No, I don't think so. Something like 75% higher rate, something like that. In girls? In girls and boys. Interesting. And it has to do with the hip, the hip angle, right?

Yeah. Because the hip to knee angle is stronger in girls and boys. Obviously, because girls have wider hips in relation to their, their waist. And that angle in combination with sprinting and stopping and stuff like that. Yeah. It causes more torque or more pressure, puts more pressure on the ligaments of the knee. So you see, and maybe Doug, you can look this up, ACL tears. That's so interesting.

I don't think I do that. Yeah, yeah. Yeah, yeah, yeah, yeah. And it's strength training can solve it. Yeah. If you strength train properly, you're gonna, you'll solve that issue. But what happens a lot of these girls are going into these sports, don't do any strength training, then they go through puberty, the hips start to become a little wider, they get the

angle gets stronger, they're getting stronger as they're training. They don't do correctional exercise. Well, I stress the ligaments. Yes, and those tears are like, maybe it's 75% more. That's what I remember reading a long time ago. That's a big number. Oh, wow. According to research in ACL, tear is one acute injury that female athletes

are two to eight times more likely to experience than males. It's a big range, two to eight. Yeah, two to, well still, that's big. Yeah, two to eight. Yeah, that's way big. That's a big, yeah, that's a lot. I mean, I said, that's a double. Yeah, at least double.

Yeah, that's us 200 to 800 times. Wow, percent, sorry, percent more likely. Wow. I know, right? So strength training, I used to tell my clients this whenever they had kids in sports. I almost feel like there is a business right there, right? Just just somebody who like specializes in

just addressing that. Yeah, like think about that. I don't know if you're a fitness person listening, like talk about a underserved market, the one, the fact that I was unfamiliar with that statistic, how powerful that is to help female athletes that are doing that. And the reason that it comes to mind,

I know you have your call today with NCI coaching and trainers and part of what we coached them with is helping them with business. Stuff like this, I mean, I've been in this for 20 years and there's always situations that this happened that revealed themselves. What an opportunity.

Message and need there. Magic call yourself the ACL coach. Right, I've literally talked about this a couple times on those calls because of the, I just, it's so visibly obvious, like there's such a need for, you know, qualified trainers to get involved in the student-athlete programs.

They're just still running off of really old information. If any at all, like literally just, a lot of really old information if if any at all like literally just A lot of times it's volunteers that are coming in to just deal sort of manage and then run some drills But you know, there's no real like thought that that goes into a lot of programs. Yeah, when I was training a small percentage of my clients were Athletes and I think that's normal for most trainers I think when you're a trainer you think you're gonna have all the same thing I think that's normal for most trainers. I think when you're a trainer, you think you're gonna have always... You think, I think every trainer gets... I'm always... If some of you have an athletic background,

that was like, my goal was to work for a professional team at one time, and then I was hoping or thought I would get a bunch of athletic clients that started after the day. Yeah, your clients usually, people in their 40s and 50s with expendable income, who wanna get in better shape. But anyway, nonetheless, after a while,

they would bring me their kids. And that's when you would see, I will start training young athletes. And I'd say maybe 5% of my clients over 20 years probably were made up of young athletes. If I did train somebody under the age of, let's say, 20 or 18, it was usually an athlete, right, young athlete. And so I would train boys and girls because parents would bring me their kids. And I'd love to hear you guys' experience because my experience was the female athletes, especially the young ones, especially when they would bring me the under 16 year old athletes. The female athletes were so serious. Way better.

You too. Yeah, yeah, no way, but there's stuff that I think supports it. I think girls want are just better with taking guidance. They're attention. That's the best thing. That's true for men. For attention. That's the best of listening. That's true for man. For sure, that's the best of it. They're attention, you know, to detail and stuff like that.

Like it's like, I think that, I think women in general, period, are easier and better clients. Yeah. And so, and then I think it's just exaggerated. At the, I've talked about the show before, that I did not like training kids. And the reason why I didn't was because I've talked about the show before that I did not like training kids.

And the reason why I didn't was because most of the kids that I trained under the age of 18, I'm not talking about a 17 year old or 16 year old, I'm talking about 12, 13, 10, at that age, especially boys, they're so distracted and so uninterested in what you're trying to have them do. Many times it was the parents trying to live their dreams through their kid and they want to make them a super athlete or they know that they're really out of shape and then that they're trying to get them to lose weight. It's like the kid doesn't even want to be there.

Oh, yeah. So, but the girls on the other hand, girls were like more interested in detail. Yeah. So I know with the boys, my strategy turned into, except one point I was getting, I had one and then I started getting referrals. And so at one point I had like five clients that were these younger athletes.

And the boys, the way that I got them to be consistent or have good workouts was I had to joke around with them and make it fun. So they show up and, oh no, we just have fun and I, you know, curls for the girls, I'd yell real loud in the gym, or what's up, man, what's up, bro, I'd make an announcement on the intercom

and just make it funny, and the guys would enjoy it. The girls, business, they'd come in, they'd bring me, they're, they have like a, there's one girl I remember training her, she's like 13 years old, she had like a notebook. These are all the exercises I did, Sal, here's how much weight I did, and I, okay, we're gonna do this extra,

she'd do it and she'd sit down, she'd be like, okay, are we ready? And I'd be like, no, 10 more seconds than we're. And I remember, I was like, such a this extra she do it and she sit down she'd be like okay are we ready and about no 10 more seconds and remember trails like such a joy train this kid because she was so you know consistent about she ended up going to you know getting a full ride to play soccer but it's it was it was a lot of fun in that sense but definitely challenging kids are way more challenging to train oh yeah it's been an experience for me so far and it's totally like I'm way more vocal you know because it's a group of of high school boys too you know and it's totally like I'm way more vocal, you know, because it's a group of high school boys too, you know, and it's the attention span, but really it's like let's get to

the business, you know, and like, because otherwise they're just gonna, you know, mess around and do stupid stuff. If I don't like completely captivate them at every minute, every hour, you know. How are they with, so what are the boundaries like now as a coach? Like, I mean, back when I was a kid, there were no boundaries. Yeah, I mean, a coach say, a coach could launch you against the locker, you know, saying, he was definitely, he could, he swore at us all the time. Like, are they like, do they kind of oversee you on a lot of that stuff?

Like hardcore, I know you're not slamming any kids on. No, I'm doing that. Like, honestly, I check my stuff. Yeah, not to like swear or nothing, but I, I mean, I caught myself doing that when we were more out in the field during the season because you just get in the passion of it and you're just like, you know, like, and so I would catch myself like getting in the heat of the moment with that. But when I'm teaching them things, like when I'm in trainer mode, it literally is like

professional professional version of myself. So it's not even a big deal, but yeah, I mean, again, we're all like human beings, and so I'm there with like some of the other coaches, and sometimes you know, gets a little, you know, old school, let's just say. It's so different. Teach kids a lesson sometimes.

You know what? Every generation gets less and less that way, right? Cause like my dad's generation forget, I hear about you know that was but even are so yesterday I was at the Apple store with my kid because he needed we needed to get upgrade his phone and we're there and There was some problem. I mean, I was an easy customer. Oh, yeah, we'll get that one. I'll pay for it done deal Anyway, the kid working at the Apple store contacts our service carrier and it on R&D and didn't go through on there and he's on the phone with them. They transform like five, I mean, I'm waiting for like

two and a half hours just sitting there, listening to this kid get the run around. And I could feel my frustration in anger level. Just, you know, you start to feel it rise. And I'm like, but I got my son there and I'm gonna be a good example. Plus I'm in a store, so I'm the second. Finally, I lost it.

And I said, hey, can I talk to the guy on the phone? And I give it to him over the phone. Anyway, I get it fixed right away, right? My son starts cracking up, he goes, oh, I heard your closer voice coming out. It's where he said, I don't know why he said closer. He goes, I heard your closer voice. He says, man, you got really mad.

And now, the thing is, I did not get that mad. He thought I did. So I'm laughing, he goes, why do you laugh and I'm saying, you think that was me going off? He goes, why have you gone off harder than that? So I'm like thinking back and I'm like, I was just being stern. Dude, you talk about back in the day.

I'm like, man, I remember when I first, back in the day when we managed gyms, the sales meetings, they were in HR nightmare. Okay. And I remember throwing desks, you know, and launching people out of the office, and I told my son this, and he's like,

how did you guys do this? I'm like, it was different back then. It was way different. I remember, you guys remember this, when a sales guy made his first sale, they'd cut your tie off. Remember that? All the shit that we did?

It was bad, dude. So we had that conversation. I mean, you have to know that that was, I was like the extreme of that, right? I mean, I mean, I'm both of us were in front of you. I imagine where I'm at, I'm that conversation. I mean, you have to know that that was, I was like the extreme of that, right? I mean, I mean, I, I both of us were everywhere. Imagine where I'm at, like, I'm that guy for us now, and I'm very, very, very big.

No, you were way taped. That was like way, way taped. Like, but it's so, and I have to, I, a lot of times I have to check that, right? Before, I have to remember, like, man, people just are not, they don't have the same kind of thick skin as like we, we did. And I know, like you you said every generation says that

But I've had to really try and tone that down like I just I don't know I've always appreciated people that are blunt and direct and candid like I just I like that I would always rather have that than somebody sugarcoat something or you know Pist down my back and tell me it's raining. I'd rather get bad news that I don't want to hear, but it's what is the truth. Then like, you know, what? Gracious, you know what I'm saying?

So I've just, I've always operated from that place and it's just some people are not prepared for that all the time. But I tell you, it's like, it's hard to do it sometimes, but I always, it has to be effective as the thing. It's very effective. It's very effective. The thing um, it has, it has to be effective as the thing. It's very, very effective. The thing is it was effective before, if you do it today to this, to a younger generation today, it's no longer effective because they're, you gotta read your crowd.

Yeah. And they're immediately offended and all that stuff. And I get it. So you have to change your approach. Well, some kids can handle it and then you kind of navigate to those. Again, it's, it's an individual thing now. Even when you're in a group setting, you're still kind of reading around to see who needs like a specific kind of motivation, you know, versus the other.

And I'll pull the ones aside, usually that I want to like hammer. I remember the first time that Katrina heard me managing one of our Millennial employees. And she heard me talking to them for the first time. She was like, who the fuck was that? I got the phone. And I tell her who it was. Yeah, sex right away. No, she was not turned on.

She was actually giving me shit because of how soft I was. You put your gloves on. She goes, what was that bullshit? Like, what was that? Coddling and this going back and forth. I can tell you were full of shit and you weren't telling that. I'm just like, I had to. And I mean, you gotta kind of slowly bring it to that.

She's like, oh, I wish you would talk to me like that. My first, my friend, no she didn't say that. She said that. I wish you would handle me like that. Dude, I know you don't. My first real, do you, honey? My first mentor who I ended up going into business with at one point, man, 18 year old kid,

I'm very aggressive. I'm like, I want to succeed in this gym industry. And I remember one day, he had the sales meeting and I was a very talented kid and I could get away with not doing shit that other people had to do. And I remember I came in the meeting, I just broke all his records so my ego's like size of the room right. So I'm sitting in there as meeting, you know. And remember back then we had planners Yeah, we had to write in so he's like and he was he would pick on me because he knew that I could be much better

Right, so he'd be like sell him to your planner and I knew I didn't feel shit out. I'm doing my planner So I said what I don't it's at my desk. Let's go get it So I get it and bring it back he lifts and he opens it in front everybody's blank He tears it half and he hits his hands and and gets in my face. You call yourself a fucking closer. I'll show you what he's hammered me. And you know what it did? Made me, I got so fired up, dude. And we crushed.

You could not do that. If I did that to somebody, me out of it, you know what I'm saying? You know them out in punk. But I love dude, you know, he got in my face and at first I was angry and then I got out of there. I'm gonna show him. Now do you think, okay, so do you think that,

because we talk about how every generation rebels against the original generation, do you think that the generation Z that's coming up now is actually going to seek that and actually they want that a little bit? Like the generation below us, right? I think that they're, I think it's in cycles. I would think so.

So what? So you can't tell me there's not, there's not young men and women right now that love the competitive edge, recognize that they like to be pushed and they know that they, you see that in the style of the world. They know their own bullshit.

They know when they're selling their own bullshit to themselves and they appreciate being called out on it. Like, you can't tell me that that's like, you know, it makes it existing. Well, you know, it makes me think of that. I don't know if it'll swing back and like to exactly how we were, but there is a bit of a swing back.

Like, you every list of these kids, talk to each other while playing video games, or you look at the memes and the humor they have, it's dark and it's ridiculous and it's bad or whatever. So I think there is a little bit of that. I don't know if it's exactly the same though. I don't know if it's the aggressor. I think every time it swings back, it gets modified

a little bit. Maybe, right? I mean, we see this even like in sports, like how coaches have evolved and change over years. Like, you know, we just came out of a generation of like the it became really popular to, you know, get what are called players coaches. Like that didn't exist 30 years ago with the what the fuck was player's coach? Coach was a coach, right? But now that they have a term called like, players coach and their coaches that are kind of befriend you and they kind of work a different angle, right?

It's like they get close to you and they get connected with you and then they use that. They use that as their leverage to be able to guide you in the direction you want. And it's gone very extreme that way. So extreme that some coaches get kind of walked all over by some players because they don't have that stern side to them because they're more of a player's coach and they work more from a friend type of angle. And I think

that every once in a while you start to see like and more recently the not, some of these coaches start to emerge that are a little more old school again. And so I do think that this kind of new generation that's coming up still I think they seek a little more old school again. And so I do think that this kind of new generation that's coming up, still I think they seek a little bit that and I think it'll be modified. I think it'll be a kind of a player's coach mentality. That Hoosiers coach. Oh God, freaking Bob Knight.

Bob Knight, Bobby Knight. That guy was like the enemy of like a hard ass. You know what the documentary on him on, maybe it's Netflix, it's not Netflix, it's Amazon, I think. You know what, they documentary on him on, maybe it's Netflix, it's not Netflix, it's the Amazon I think. You know what I think it's a relation to how hard actual life is. Like if you grew up during the Great Depression,

that's a very good point. That's a very good point. And we have a lot of life as hard as this. That's a really good point. I think if life got real hard again, then it goes inside and we resonate. There's a lot of people, I mean, when we talked to Tony Robbins, he was saying that we are in the middle of good times right now.

We are in the middle of this great economic run that we've been on for a long time with the convenience, so we have everything delivered to us. The poor class today has more things than the rich did 100 years ago. Like, I mean, we're at it. Like the grand scheme of things were at some of the best times. And unfortunately, probably harder times are coming. And then you're, that's probably a very good point. Like we will probably see the rise of that kind of way of, of handling each other more when it's required because it's like, hey, should scary out there right now.

I can't send you out of the world to debate you on whatever I can. Yeah, let's get this shit done. I remember talking to, I don't remember who it was, it might have been a priest, I was at a baptism. I think it was a priest, one of the priests there, and we were talking about the crucifix that you see in the Catholic churches.

And I said, yeah, I noticed that in some Catholic churches, the crucifix has a depiction of Jesus and you could see him being tortured or whatever, others just have a cross. And he goes, the more the poorer the countries, the more gruesome and detailed the crucifix is, the wealthier the countries you tend to see just across. And I said, that makes sense. Because if you're in this poor country, you're struggling. You're gonna, they were late more to that.

Yeah, wow, that's for sure. It made your struggle. So in your wealthy country, you see that, like, oh, that's kind of, you know, that's hard to look at. Oh, that's interesting. Yeah, I did not know that. It was an interesting, you know, take that,

I speak in a Gen Z, by the way, there was this article I read. I guess there was this paper written, I got by this military recruiter, talking about how this, they call this the Nintendo generation, but they obviously screwed up because Nintendo was our generation. Yeah.

But they're saying it was a military press release. That's what it was. And it announced that Generation Z is at more risk for injuries in boot camp because their skeletons are weak. It says that this soldier skeleton, it says the soldier skeleton is not tough and by activity prior to a rival, so some of them break more easily. I thought you were gonna say they have Nintendo thumbs

so they're bad at like, shes. No, and they're talking about how they show up and they don't have a lot of hard physical activity. Well, isn't this part of our, our, we've talked about this before, right? The fear of consequences of us not doing hard physical labor and should anymore like that. We have to schedule it. Otherwise, you're not going to get it. Yeah.

Yeah. And so it makes perfect sense. Now, what, okay, now what are they, they sing an increase in injuries? Yes. Oh, yeah In tears and bone breaking and stuff like it like a like a dream out of there was like 1.5% more It didn't say but it was an actual press release So they actually said it and said hey, you know these kids are showing up and interesting in boot camp So it'll I mean that makes sense. It's just you're you're just less physical of course today, the way they connect now is through technology. When we were kids, you didn't connect with those.

The interesting part though is that you're seeing that in a, in the young generation and already seeing that right now, and it's like kids are typically resilient. So, I mean, we've predicted on the show, and I don't think it's completely happened yet, but we're starting to, which is, I think one of the biggest but we're starting to, which is, I think one of the biggest things we're gonna hear as far as conversations is around children's posture. Low back pain, knee pain, neck and neck. That's gonna be a significant.

Accelerated after the pandemic. You know that neck and back pain were almost non-existent and people under the age of 18. And it hasn't become like a national conversation, but I think it will be. I think as it gets, because it's gonna get worse. We're just stringing a sentence together.

It's gonna get worse before gets better. It's just throwing jabs today. Man, he's like, bam! Justin woke up with violence. It's just gonna fuck up today, guy. He's the, what's the, crouching, but he's like, he's Clint Eastwood in front of these, right now. Not the racist part, but the angry part. He's a old, what's the, uh, Croshing, but he's like, he's Clint Eastwood in terms of these reds.

Not the racist part, but the angry part. He's the, uh, get off my line. I'll kick your ass. Yeah. I actually saw that I follow that, um, is it rad dad? Does that, oh, I don't know.

They had a skit of a, uh, a dad. You guys had to have seen it. It was just recent. It was the other day posted. You guys follow rad dad. No, no, no. Yes, you do. You follow, right?

I follow. Okay, they had a little skit and it was a was a it was a skit of someone using his driveway like a dad with someone pulling his driveway Oh to make a turn yeah, yeah, just to turn around you know It was such a death. Yeah, yeah, yeah, he's standing out on his porch And he's like watching his kid bike back in and the kids like on his phone trying to figure out you lost direction It's like a long drive with dad's like the kids like on his phone trying to figure out you lost direction. It's like a long drive with dad's like, spreading down there and is like,

new balances and shit, you know what I'm saying? And then he throws it in out the court. The dad, the dad, the dad, the dad, my property, my property, my property, you tell your friends. The dad's stereotypes, I hate them because they're true. They don't know. The sneezing,

the checking the thermostat all the time. That kind of, the part that I think is interesting and I'm pretty sure every dad can relate to this, is how it subtly creeps in. I mean, we are just on a walk right now, right? Just before we started this podcast and I'm venting about stupid stuff, right?

Like, husband, wife shit. I'm like, god damn, do I sound like a frickin' grouchy old dad? Just like a grouchy old miser dad. You say like, how silly is that? But it's funny because like, I know when I start like getting all angsty like that It's cuz like there's some underlying pain right like I have been having like back pain I know that's where this is coming from I thought you've been emotional pain That's hilarious. Yeah, so I'm always a little more like I got it

I got something for you Justin we haven't talked about this on the podcast. Did you guys hear about, I gotta look this guy up. So this is tied to the Epstein deal. Oh boy. Did you guys hear about, did somebody else die and no camera's killed? Did I hear that? Yes.

Oh my God. John Luke Brinnell. Okay, so John Luke Brinnell, who was convicted to, or excuse me, was ties to Jeffrey Epstein who they were gonna try for, you know, sexually assaulting young girls and all that stuff. He was in a cell and one of those cells protected or whatever. Hung himself, the cameras turned off, security guards weren't watching. How can I, why can't we get, okay, we started this podcast up, you know, targeting the woke, you know, you know,

division of people, like, where the fuck are you at on this stuff? Like, where are you not like raising hell protesting for you? This has to be the most obvious, like, this is the corrupt, obviously, corrupt going down. There's anything we can have seen in our lives. There's definitely something, like no attention around it. Yeah, and a French jail cell. Like the cameras were off, security guards weren't there,

and he just was found hanging out. Bro, how powerful was this dude? If people are like, just, just, he really had dirt on the most powerful people. That's it. That's what I mean by that. Yeah. He was such a powerful person that the dude has long been gone and dead now

and people still be dying because of him. So that's crazy. So the article I read was, what's her name just saying? Yeah, Gisling. Gisling. Gisling. We'll see it wrong.

So you'll get it back set with Tom Brady's wife. Yeah, I don't know. Anyway, so her family is worried for her life because they keep moving her into different cells and they're like, she doesn't wanna kill her, so they're making an out like this and she's not trying to kill her son. What's crazy is that almost all these people

that we have dropped like this came out like weeks or months like telling people, I don't wanna kill myself and then they still die and we still don't like, it's so crazy. It's like, dude, it's so crazy like it's like dude It's just so frustrating. How much more blatant could it be? You know what the problem is is because the people okay if if we really follow the conspiracy theory thing to it's whatever

The people who are gonna be affected they're the ones that control whether or not this get real deep investigation So they're like, yeah, we'll just leave it alone. It reminds me that any Murphy skit, when he talks about getting cheated, or he cheats on his wife and gets caught, you know, what was it me? Oh, it just didn't happen. You just keep denying it. It wasn't me.

Didn't happen. Didn't happen. It seems to be the move these days. I eventually people go like, maybe it didn't happen. I can't believe it, dude. Anyway, I read a cool study on cannabinoids, you guys read for some nerd stuff.

Yeah, Terry. All right, so obviously cannabinoids are the compounds found in hemp and in marijuana, and we now know there's lots and lots of potential health benefits and medical applications. Well, I looked up their anti-inflammatory effects on the body, right? And I found in studies that cannabinoids have a mild minor anti-inflammatory effect. However, when you combine cannabinoids, it becomes very potent. So it's another thing that supports

what they call the entourage effect, right? So for example, rather than just using CBD oil for inflammation or for anti-anxiety effects or to help you with sleep or whatever, you're better off using something that is full spectrum. That has all the cannabinoids of the plant in it, you'll get a better effect. This may be why.

Actually, I know this is why. I've used a million-one CBD products, but Ned, which is one of our sponsors, right? Ned uses full spectrum hempoil. I actually feel that. I don't feel when I go pure CBD. Well, I remember when we first, obviously, when we first were talking to them and when we have somebody that is, you know, heavily science-based or a new supplement or new, anything that I always send it over towards Sal and had you talk to them and their team.

And I remember that was what you were most impressed with because at that time, obviously, it's more people are aware of this now, and so you're seeing more and more full spectrum. But back then, full spectrum hemp oil was not the go-to, it was simply pure CBD oil. CBD is what had the most attention, the most news, the most kind of studies that were out there, and so everybody jumped on that right away,

but people that had been doing the research and embedded it much longer kind of knew the story and was like full spectrum was the way to go. Even though full spectrum hemp oil doesn't sell as well initially because people aren't aware. They're looking for CBD. They're looking for CBD. That was one of the things I knew that you were attracted to. And then here we are now.

And I see that like everybody is now starting to move that direction. Yeah. Just to give people an exact like kind of break it down a little bit, let's say you get a particular effect from 20 milligrams of CBD. If you do 10 milligrams of CBD and 10 milligrams of other naturally occurring cannabinoids, so total 20 milligrams, you get a much better effect than the, even though it's a milligram per milligram the same, the combination of multiple cannabinoids that are naturally found in the hemp plant is much more effective than just the CBD.

So that's what you want. You want full spectrum. If you're looking to derive those benefits that you maybe read about. Can you think of any other examples in this where we extracted something out of something found in nature and then later on find out that the way it was found in nature is probably the place.

Well, here's a silly example. Fruit juice versus fruit. There's a, there's an easy example. Oh, yeah, because the fruit juice and you essentially have natural soda, right? Natural soda drink. It affects, it's got just pure sugar. But if you eat fruit, it's not, it doesn't nearly have the effect on your body. Like fruit juice because fruit contains fiber and the other, you know, components and fruit affects.

Well, it's just always interesting if there's some kind of poisonous extract like the plant produces, like a lot of times it produces the antidote as well. Oh, I read that. Yeah, that's really cool. But yeah, there's lots of counter effects to balance out the negative and the positive effects. Yeah, well, you know, green tea's got caffeine and theine in it, so it has naturally occurring theine and the positive effects. Yeah, well, you know, like green tea's got caffeine and

theine in it. So it has naturally occurring theine in it as well. Not a lot, but it's got some. So some people feel better with green tea caffeine, even if it's the same dose of caffeine they would get in coffee, and they think that that's probably one of the main reasons. Oh, that makes sense.

Because I remember when you introduced that to us and we started using the... I never have caffeine without theine. Yeah, it's just way better's way better. Yeah, waste, render less of a drop, no jittery out of it. No, I'm like all about it. I mean, I know we always keep a bottle there, but now you see more and more products. So that actually have it paired. Oh, yeah, yeah, it's starting to it's starting to become a thing now. Yeah, I would I go to the one ratio. So if I have 100 milligrams of caffeine, I like 200 milligrams of the eating. If it's 200 milligrams of caffeine,

400 milligrams of the eating, most companies will go one to one. But I found that a two to one ratio, the eating caffeine to be the absolute best. So if anyone wants to mess around with it, if you have your coffee in the morning, figure out how much caffeine's in there and go two times with the eating, take it at the same time. A little bit of CBD.

Oh, well, now you're talking. Yo, do the Ned, oh my god. I remember that. I was like, I would call it a while, when you said, yeah, actually I should bring that. That is fire.

I just, yeah, I remember drinking it. You showed me that. I remember it. I was like super relaxed mode. You're like, I was like, I was just learning it now. Yeah, no, I do like that.

That's a very creative, I forgot. What's been on Walsers we've done? We know when we first started working with Ned, we were doing that. We were just very, very, very different ways. You did's we've done? We know when we first started working now, we were doing that. We were just very, very familiar with ways. Who's being with our caffeine? Oh, it's awesome.

I didn't work though. It is. I speak of our sponsors. And I looked up some of the ingredients in the good serum from Caldera. Really interesting. You want to, you want to, you want to hear some cool stuff?

Yeah. Okay, so here's some of the ingredients in the, their serum,aring them their oil and we always rave about how good it is. And by the way, it's blowing. Do you guys see how much they're, well, you know, because you're always in contact with them. Yeah, yeah, yeah. They're repurchase rate is incredible. Well, the reviews are crazy. If you see their reviews online, their reviews are like 4.5. Anytime you see like, I mean, a four review and above is pretty standard. It's like what we consider really good reviews. You hit like a 4.5 review. It's like what we consider really good reviews.

You hit like a 4.5 review. It's really, really stellar. If you've looked through, I've seen some pictures of transformation of skin pictures. It's pretty dramatic. Yeah, so here's some stuff. So they have, so one of the compounds in their spinlantes, which act as a natural form of Botox.

Reduces the appearance of fine lines and wrinkles, improves poor appearance and it balances oil levels in the skin. Then there's in a compound in there called Huangqi or a straggulus propincus and it helps skin elasticity, tone, and texture. Prickly peristimulates collagen generation to co-fer all, which is in other things too,

but that helps reduce UV damage and then fire weed, which contains antioxidants that fight environmental stressors. So it's got these really, really good ingredients that, you know, which I mean, I've never used anything on my face ever consistently. So that's one of the reasons why it works so good. Very cool. Hey look, life is too short to be suffering

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Our first color is Marie from Missouri. Hey, Marie, how can we help you? Hey, guys. It's finally nice to meet you guys. I've been listening to you guys for quite some time in late December, so it's kind of exciting to finally get to meet you guys. I've been listening to you guys for quite some time late December So it's kind of exciting to finally get to meet you guys cool So my question is after massive weight loss and maintaining a weight for several months When is it optimal to go into another cut to lose the last 20-ish pounds? I kind of want to give you guys a backstory

I'm 32, a five, four and a half female who lost approximately 95 pounds naturally in about a year and four months. I struggled with weight on my life throughout my childhood and as an adult because of the lack of knowledge around a nutrition fitness. I lost weight in the past, so I could join the military, but I gained it back once I got out because it wasn't sustainable. I wasn't focused on the long-term

approach. It was just a short-term goal being that I wanted to get in the military and that meant getting down to a certain weight. I started my weight loss journey in March of 2020, once again at my heaviest weight at 250 pounds. This time around I focused on taking the long term approach by listening to you guys, Lane Norton and Jordan Siet. I also researched studies on people who maintained weight loss and methods they used to keep the weight off. One study I read during my weight loss journey

was the National Weight Control Registry. And later in my weight loss journey, I made it a goal to join. Not long ago, I received that patient from them to join the registry and since applied. However, towards the beginning of my journey, I did start to take the wrong approach to my fitness weight loss journey by cutting my calories

to like 1200 and just walking. So I didn't know what my maintenance calories were exactly at 250 pounds. But I did later increase my intake and started strength training as I learned the air of my ways. I focused on learning the nutritional value of food in order to properly fuel my body, learned to listen to my body's hunger signals, digested signals, and how to respond to certain foods. I tracked my caloric intake in my activity spent and weight daily on Excel spreadsheet in order to take in my activity spender and weight daily on Excel spreadsheet in order to get an average. However, I only use the information as a tool to know that I am staying on track.

I eventually hired a certified personal trainer after maintaining the weight loss of 80 pounds for a couple of months at 2500 calories. He helped me lose 15 pounds with his guidance. I was able to successfully reverse after my cut. When I ended my cut in July in 2021, I was the same way I am now about 155 pounds and roughly 27% body fat, maintenance calories were 2300. Over the last seven months I've been able to maintain my current weight, lose body fat now I'm at 22% and my maintenance calories are 2600. I currently train four to five days a week and I want to get down to 15% body fat

about 140 pounds, although weight isn't really my concern. It is really my body fat percentage. My coach says we could do a cut in April because he wanted me to maintain for a while, which I agreed. And I'm wondering if I should wait a year before attempting another cut. And if so, what is your last take on it? Are you are you looking for a job or you want help?

I feel like you're qualified enough to come over here and work with us. Man, I think you're doing incredible. Yeah. You're on track. You're on your fun. Your fun 22% body fat, 2600 maintenance calories on a five, four and a half woman is incredible. Yeah, you can cut based off the numbers. The only thing I would caution you on

would be any mental or psychological challenges you may have with this whole process. Because as far as calories are concerned, as far as what you're doing with your workouts, your body fat percentage, that's all good. The only thing, and I'm not saying this is you, okay, so I'm just saying this is something you wanna ask yourself, because you've gone through this

process, you've got a spreadsheet, you're counting everything. If you feel like you're maybe on the side of a little bit too neurotic or too stressed out about everything, then you might want to wait a little longer. But if that's not an issue, then everything else looks good, I'm gonna say, go for the cut. Based off of what I'm reading and what you just shared,

I think you're in an incredibly healthy place to do whatever the hell you want. I think you could maintain and be a completely healthy, strong and fit in a great place. If you want to get shredded and you want to get lean, I think you're in a very healthy place, calorie wise, to cut calories. I guess the only thing I would just caution you as you do that, and it sounds like you've already done this, though,

is that you know, not dramatically cut the calories to like 1200 or something ridiculous. You just barely got to cut down a little bit, create a little bit more movement and maybe change up some programming or increase intensity or volume. And I think you're in a phenomenal place to do whatever the hell you want. Now 15%'s pretty lean for a woman. It's really, why do you want to get down to 15%. I kind of want to see how far it could take my body, like where my body's not fighting me,

but I also want to try to compete in a bodybuilding show later on. And I want to be like, you know, as lean as I can, but then when I die it down to the show, it's not going to be like, you know, a drastic cut. Love it. Yeah, let me ask you this Marie, because you said you struggled with weight as a kid

and stuff growing up. Do you work, do you have any body image issues or do you have any issues with, you know, fears of gaining the weight back or any body dysmorphia? At first, I did have fear of like gaining the way back. I honestly thought when I was reversing that I was gonna like try to cut my calories and like stay low calorie,

but I had to really work through my mindset of that, you know, I had the tools I learned and you know that I could, I have, I can maintain it. You know what I mean? Yeah, I do. Yeah, because competing in bodybuilding, that if you have any body dysmorphia,

it's going to blow it way up. I don't care who you are. If you have any issues with that at all, it's going to make it much bigger. So prepare yourself for that. That's the only thing, that's the only, honest to God because everything else is done. You're so good, your metabolism looks good, everything looks good.

That would be the only thing to consider, but don't just think it's a small thing. If that's something, if you get, if you're on, and you don't have to tell us on the show, but if you're honest with yourself and like, oh, you know what? That might not be good for me to stand on stage and get judged by how I look and go to that whole process. And that might take me 10 steps back psychologically or mentally. Then I said, I would say don't do it. But if there's no issues there, and go to the whole process, and that might take me 10 steps back psychologically or mentally, then I said, I would say don't do it. But if there's no issues there,

then everything else looks good. I mean, I know we've only known each other for about three minutes, but I feel like from just listening to you tell your story and the things that you've overcome, and I think you have the absolute right mindset, or even the idea of you kind of pushing your body to getting leaner than you've ever been before you even decide to book a show I think is smart.

I think that you should do that. And I think you're at a great place, calorie wise. I think you understand the value of tracking, but also not becoming addicted to that. Yeah, you sound from what I'm hearing right now as a perfect person to play with this and go for it. And I think it's a total fine goal. I think I love people that I think are in a good place to do this. So you learn a lot about your body taking it to an extreme level of leanness. And I think that there's there is tremendous value for the right person to do that.

And you sound very qualified to do that. And I'm not going to play devil's advocate, right, Marie? Is that okay? All right person to do that and you sound very qualified to do that. I'm not going to play devil's advocate, right, Marie? Is that okay? Yeah, that's fine. Are you an analytical person? Are you a numbers person and a follow systems and organized type of things type of person? Yeah, it's funny you say that.

Yeah, I am. In the government, in the military, I used to do budgets and stuff like that. So it's spreadsheets. Okay. Now, here's where I'm gonna play devil's advocate. Sometimes you get people like you, who the way that they handle their issues, is they dive deep into the numbers and the statistics

and they just follow them. Now, there's nothing inherently wrong with that, but what it does do is it takes the other issues that you might not be addressing and it buries them and they can resurface. So I know I sound like a, you know, like I'm, you know, I'm the turd in the punch bowl here, but what I'm trying to say basically is, what I'm saying, I want you to consider very strongly because I've seen this happen before, where someone's in a great place, then they go do a show and it sets them back really bad. So consider that, okay. So I can't answer this for you. This is something you have to be very honest with yourself. And if you have a tendency to either hide

or escape into the numbers and just be a numbers person like a robot, that eventually will not work. Eventually it'll come out. So just consider that, okay. Now as far as workouts are concerned, I mean, maps aesthetic would be wonderful for you. I would think, do you follow any of our programs? Actually, I want to, I right now,

I actually do the same training program as my husband. He's actually gonna go into a show in April. So I've been following, even though the coach, because I use my coach for nutrition really, even though he does suggest, you know, we do different workouts or whatever, but I do do the ones I modify and some things to my own body. But yeah, I did look into your guys' programs because it was something me and him kind of

wanted to do after a hit show. Oh, cool. Well, I'll send you maps aesthetic. I think that would be great for you. Yeah. Oh, thank you so much, guys. I do really appreciate it. Yeah, no problem.

Thanks for calling in. Thank you so much, guys. I do really appreciate it. Yeah, no problem. Thanks for calling in. Thank you. Well, so I mean, she's doing everything right. Yeah. The reason why I'm like, again, I was so cautious and being the downer on this whole thing, is because of... Oh, it's fair.

I think it's a fair assessment. Yeah, because she's a couple of things she said early on, which is I dealt with this growing up as a kid. You don't erase that because you follow a plan and you follow it right, and you don't necessarily erase that. And I've worked with people like this before where they hide and escape into the numbers. And that doesn't mean that what I'm saying is an issue.

And so, and then they can come out and re-ertically head sometimes. And it sometimes looks like I'm in and I'm on and I'm following the numbers and I'm off. I'm not doing anything at all. So that's why I'm going to caution, and I'm always going to be cautionary with people who lose weight and then want to do a show. It's like, ooh, that's always tough for me.

Especially if they've never done it before. Yeah, like having mentally preparing yourself for that, going into it, I think is great. But yeah, her mentality just seems like it's on point. Yeah. And to be able to get to a place where you challenge your body, I think it's a healthy thing to pursue, but again, that specific sport,

there's just a lot there that it's gonna bring up and explode. But I mean, 2600 calories. Oh, man, I'm just doing great. No, I mean, I think you're right. I think that sometimes we're the best at selling ourselves. Totally. On like how good I am and how we're covered

and I don't have any issues, right? So I definitely agree with that caution, right? But everything she did say, you know, so whether she's doing the right stuff. Yeah, I mean, she's done, I mean, she even, I don't know if you heard her when she went on her little spear, but she even talked about how she's, you know, she tracked just for using that as a thing to look back at,

but she's primarily been intuitively eating and was a stuck there. Yeah, trying to listen to her body. And so she's done these cuts and bulks and cuts and bulks and in reverse diet. It got her up to a place at 2600 calories. Oh, yeah, she's definitely following the playbook. Yeah, I mean, I think that, I think she would be a fun client to take to this, to take to this level and see how she does and I mean

I like we're said not many girls that want to get on stage and compete that I've ever met that are as small as she is five four and Eating 2600 calories and it that's she's at the place. I would always want to take my clients before I would allow them to Get on stage. You know, many of the ones that would hire me would be at the 1500 calorie, 1700 calorie mark, and then they have body fat to lose. And they're like, yeah, I want to get ready for a show. And I'm like, well, probably not a good idea for you. But yeah, I like where she's at.

And I think it'd be interesting to see how she does it the next year. Our next caller is Michael from Maryland. What's up, Michael? How can we help you? Oh, how's it going, guys? So I feel like I'm behind enemy lines right now, because my question is about CrossFit. I'm an avid CrossFit, but I do it more for the sport and the enjoyment of it.

I like to do local competitions. And listening to you guys, I realize that it's not always the best if your goal is, you know, building strength or aesthetics. And I've been trying to implement some of that with resistance training. But I find myself like when I focus just on resistance training, I usually end up lacking in power. I'll get stronger, but my overall power output will be lower. I also have like FOMO, like I'll see a workout really want to do it. And then that will kind of accumulate. So I'm trying to find like a good way to blend the two. And so my question to you guys is if you guys had a client come in and

want to do Training but for the purposes of getting better at the sport of CrossFit. How would you guys do it? I would send them to another trainer. No, I'm just I feel like we need How did you get through as weird no? Okay, so here's a deal you want to get better at CrossFit? You know, we got to do more of CrossFit CrossFit. Yeah, it's it's No, okay, so here's a deal. You wanna get better across fit? You know what you gotta do more of? Crossfit. Crossfit. Yeah, it's a very specific type of sport. Now, you wanna increase power?

I would practice Olympic lifting. I would train and practice Olympic lifting. And depending on how much crossfit you do, that'll determine how much Olympic lifting specific type training you could do. You could always try plios and explosive movements, but I would focus on the Olympic lifts because that's usually where you need

to express the power in CrossFit competitions, is those types of lifts. So really nothing's gonna get you better at competing at CrossFit, like CrossFit. The only thing I would add that would benefit your ability to compete in CrossFit would be mobility work. I would be correctional exercise in mobility work.

That would be like the majority of what I would recommend. And actually, we are talking with CrossFit would be mobility work. I would be correctional exercise and mobility work. That would be the majority of what I would recommend. And actually, we were talking with CrossFit gyms about incorporating maps prime beforehand before doing even any of the wads that they had scheduled out. And I think it would be very beneficial to incorporate that. But for the most part, what you're describing, if you really focus on this as a sport, which I actually appreciate the fact that you recognize that and that's your mentality towards it, you gotta benefit your body and build your body

and train your body for the sport. So it's different than these workouts that you're doing cross-fit-wise in the gym with everybody. So to slow down and really take those rest periods and allow your body to really generate more force and really focus on that specifically and then add all these mobility movements in there to benefit your joints while you're putting this extreme stress on your joints is going to be paramount.

I mean, I'm glad we got a question like this been a minute since we've done a CrossFit question and I feel like we always have to start this, this anytime we have a question related to CrossFit, we have to start with this. We're not against CrossFit, but if I have a client who's young and healthy and they like to CrossFit training,

they love to CrossFit training, then I'm so for it. And if they came to me as a client and said, Adam, I want to get better at it, then I'm going to encourage them to do more CrossFit to get better at it. But what ends up happening, and Mike, you do sound a little bit like this, where my client isn't sure exactly what they want. They say, like, oh, I love doing CrossFit, but I want to be strong and I want to be ripped and I want to jump higher

And they have all these other specific goals yet and yet and they also like CrossFit and it's They are they are not one in themselves. It's like CrossFit is a sport in itself And so if you really love that let's fucking get good at it and let's focus on being good at and do things like mobility to Comple minute focus on eating correctly and recovering and practicing the different wads. Let's get good at that stuff. But if you come to me and you're like, oh, my number one concern is like, you know, I'm losing my strength or I'm not strong or I want to look at certain way, then I'm going to challenge the way that we're going at it.

So I think the answer to this is within yourself. I think you know better than anybody, or you should know better than anybody, what you should do here, and you first have to decide, what is it that you really want from all this? I think we get caught up in this idea that we love CrossFit, but then we're doing all these things

that don't necessarily benefit at the most. You said power, where specifically do you want more power? So I find myself in the Metcons, if it's a bunch of power cleans for time, it'll be something that's maybe 50% of my one rep max, but I just can't seem to cycle it. I'll get winded pretty quickly. That's not power you're talking about then.

That's strength stamina. So you're... Build up your work capacity. then. That's strength stamina. So you're your work capacity. Yeah, it's work capacity. You just can have to practice doing that. Yeah, more crossfit. Yeah, I mean, and if you want to better power, I would like point you in the direction of someone like sunny webster's programming, which is around Olympic lifts and go follow his programming because it's incredible. If you want to get incredible power and get good at the specific Olympic lifts, But what you're explaining is CrossFit programming. Can I do a complex movement a bunch of times over and over and over, and I'm not very good

at it. Well, the best thing that's going to make you good at it is doing well. First of all, you have to be very proficient in that movement so that way it doesn't feel like your body's wasting energy doing it. So as you go through that and you're cycling that, you know, being being the best of the technique wise and being able to master that is going to help you tremendously. But then you have to then you have to really get through all those reps and just keep cycling it through those types of workouts to build the endurance. So it's kind of like, you know,

a combination of both. Yeah, you know, Justin makes a good point. If it's, if I would do an Olympic lifting course, where you're really perfecting the technique. Yeah, sunny webster stuff. Because better technique is gonna make you waste less energy and then do the crossfit workouts for the stamina aspect of it. That's a great way to go.

There you go. Do you want me to caution about that as the volume of training? I know, you know, I don't get back on stuff. I don't mean workout. Yeah, we're not gonna talk about, yeah. I don't know. I don't know. I don't mean knockout. Yeah, we're not going to talk about, yeah. I don't mean workout cross Olympic lifting, but if that's good, but you're not.

Practice it. Like the technique and the skill, right? It's just so technical. I actually did something similar to that. For the last couple of years, we're like two days a week. One day I would focus just on the snatch. And then one day a week I would focus just on the clean and jerk. And then I would do a couple

of Metcons throughout the week. How'd you feel? I felt pretty good, but then I also thought I was spending too much time focusing on dealing with lifts to where I didn't feel like I was progressing with the performance side of CrossFit as a sport, and that's why I scaled that back. with the performance side of CrossFit as a sport. And that's why I like scaled that back.

You know what the challenge is with CrossFit as a sport? Is there so much in it that if you do more specific training for one aspect, you're probably going to see something else that's why the greats in the sport. You ever see how they train? Rich Fronin, I mean they're training three times a day. If you're body can handle it. Well I know, well we're not having a conversation around what's handling stress.

Listen, exactly, we're not having a conversation right now about what is the best way of training for being healthy in shape or power or strength. We're talking to somebody who wants to be good at CrossFit. You want to be good at CrossFit, do more of it. I mean, that expect it on those. Yeah, 100%. I mean, it's just like if someone came to me and said they want to be good at basketball, and what can they do?

Well, we play basketball more. That is the best thing. Yes, there's some things we can do within our weight training and stuff like that to... But ain't going to be as good as playing basketball. Absolutely. Michael, do you have maps prime pro? Because I think there'll be some good mobility stuff in there for you? No, I don't.

All right, we'll send that over to you, okay? All right, thank you. No problem, thanks for calling in. Thanks guys so much. I really appreciate it. No, you got it, brother. Yep. Yeah, it's one of those like I want everything,

you know, questions. It's also one of those things where I, I just, this is the part I think that I get, you know, riled up about CrossFit stuff or CrossFit people, is they've drank the Kool-Aid so much that they think it's what they want. And it's like, but everything they're saying is not that. It's like, you know, they start off with like,

I love CrossFit and I wanna get good CrossFit. They're like, but then I really wanna work on my abs and then I really want, you know, I wanna get better at this movement and I really want it and it's like, okay, well then that's the next shiny thing, all always. And that's what drives me crazy because if you, we're going to identify something like very specific

like he had mentioned with doing that left and doing an encyclicals, you've got a focus, hyper focus on that. But now it's like you're taking all your focus away from the tens of hundreds of other lifts that they just randomly throw in there. So it's hard to really prescribe other than to say, like they've created wads.

You need to keep running through those wads as best you can if you want to get up. Yeah, yeah. And you know what, you did this earlier. Replace the word crossfit with any other sport. I wanna get really good at soccer, but I wanna have big lats. Yeah.

Or I wanna get really good at basketball, but I wanna be 4% body fat. Like okay, there's gonna be some give and take here. That's right. But if you really wanna get good at basketball, forget the other stuff and just get good at basketball. And that's why I feel like the answer for a lot of these people that follow in a category like this

is it has more to do with you digging inside and really asking yourself, what is it that you truly want and to get away from all the cool aid you drink? Because they've been sold on this idea that it's so amazing. And it's like, listen, and I'm not against it. If I got a client who's healthy in shape, they love doing CrossFit every week.

I'm not gonna discourage them from doing that, especially if they enjoy it. But if you come to me as a professional and say, Adam, I'm looking for X, Y, and Z. And if X, Y, and Z, if I don't think that doing CrossFit is the best way, or you wanna know the best way to get to X, Y, or Z, I'm gonna tell you that.

And CrossFit is not that. CrossFit is great at getting good at CrossFit. And if you love doing it, and it keeps you in shape and healthy, and mobile and strong and powerful, fucking do it. Do it and stay doing it, and I'm all for it. But don't come to me and say you got these different,

these all these specific goals, and then you're like, oh, but I also wanna do CrossFit. It's like, well, okay, that's fine, and you can get good at it, but you're probably gonna sacrifice a little bit some of these things that you want well, okay, that's fine. And you can get good at it, but you're probably going to sacrifice a little bit some of these things that you want or understand. That's not the best way to get there. Our next caller is Clint from Iowa. What's up Clint? How can we help you? Hey guys, I was going on first off. I like to thank you for everything you guys do, but mostly just then because I want to

be listening to you guys without him going on tinfoil hat. Dave! All right, I got a convert. That's right. First off, my thing is, with my job, I do fairly physical labor. I walk a lot for it. I just started your OCR program, and I'm just trying to figure out what the proper chloric intake I should be in to really thrive in that. Okay, that's going to, we're going to need more information there for sure. Where are you at calorie wise right now?

Right now, about 215 pounds. Send right around 2500 to 2600 calories, about 200 grams of protein a day. For my job, like I probably walk anywhere from 5 to 10 miles and move 15 to 30,000 pounds of stuff throughout the day. Okay. And then what's the primary goal? Are we trying to lean out? Do we just want to get fit? Are we trying to get stronger? What's our primary goal? Obviously, I can lean out a little bit, but mostly I just want to, like I said, I'm doing the OCR program. I'm about ready to start in the first phase.

And I just want to get as best at that as I possibly can. Honestly, dude, the answer is a lot simpler than we think. I wouldn't, I actually wouldn't, I wouldn't freak out too much or stress too much, I should say, about what exactly you should go from. I would start the programming. And if you find your appetite is increasing, you eat more. And feed your, it's feed your shop. Yeah, but don't eat like an asshole. Like if you feel hungry,

you don't go from 2500 to 3500 calories. Go for 2500 to 2700 or 2800. And see how you feel, if you still feel hungry, increase it. Especially if you see performance going up and you're maintaining your weight where you like to be and you're getting stronger but you're you're your your your body's probably pretty adapted to your your daily routine even though it's a a lot Sounds but what do you do by the way? That's a lot of it. That's a lot of moving and lifting. What are you doing?

I'm a delivery driver for okay, okay, like a company you would have out there be like Cisco Okay, but it's a company like that back here in Iowa and I'm assuming you've been doing this for a long time or quite a while. Ah, yeah, like 12 years. Oh, yeah. So your your body is is pretty much adapted to that. So it's it's basically doing that on almost an auto pilot for you, even though it is labor intensive and you should pay attention to how you feel, but you're probably pretty adapted that based off of your calorie intake and everything else. So yeah, I would start the programming and just pay attention to how your appetite feels and if you start to feel like you're hungry that more than usual, which might happen

because you're gonna be doing a lot of movements that are different. So feel free to feed yourself and just give yourself a few hundred calories extra and see how you feel from there and then just slowly increase if you need to or keep it where you're at and then you lean out.

You might not get as much performance by not increasing the calories, but then you're going to get leaner. So, based off of what you want more of is where I would guide you if you were my client. I'd say we would kind of check in every week and or every other week, then to go, client, how you doing? You're like, man, I'm hungry, like crazy, but boy, I tell you what, I'm leaning out. I kind of like the way I look and feel, and I know I could probably be a little bit stronger this,

but I like, okay, we're gonna keep it there. If you go, Adam, like, man, I just, I feel fatigued and tired, and I just don't have an energy, and I'm hungry all day long. Well, fuck, let's feed, then, Clint, let's give yourself more calories, and that's how we would go, and we just kind of base it off of how you're feeling

going through OCR and what we're seeing performance wise And if you like what you're seeing that's happening to your body. Yeah, there's not much to add I mean your metrics are gonna be your performance in your appetite. You know, it's so out So how how you're eating if your performance improves with more calories? Then you're going good. That's pretty much 200 grams of protein with 2500 calories. Are your carbohydrates or your carbohydrates at? That I don't. Pay attention to as much because I try to do a majority of protein. Yeah, you might want more carbs while you're doing OCR.

Okay, I'll fill it out. Some people do okay, but you might find that you need a little bit more carbs to give you more fuel for OCR type training. But I mean, basically Adam covered it all. Yeah, I'm curious to see you've ran a few of these before. And are you like trying to get more competitive in terms of like your numbers and your time? Yeah, for the most part, like the guys I run and with

are all extremely younger and like wrestling type bodies, like varying shape and so I'm competitive with them. Okay. What was your strengths and weaknesses, the, you know, with obstacles? For the most part, it's just the endurance of doing, like the last one I did was as a Spartan beast, and just the endurance of that 13 miles or whatever it was.

Uh, so this might have... The OCR front is gonna be great, cause we build in the running in there 13 miles or whatever it was. So there's my ass. The OCR project would be great, because we built in the running in there. So that'll be great. Yeah, it was really built off of thinking about Spartan races. I mean, that's what we worked with Emilia Boone on that one. So yeah, follow the program as laid out, let your appetite and performance drive

what you do with your calories. And I really wouldn't adjust anything too much from here, just kind of go, go, kind of bi-weekly check-ins with yourself on how you're feeling and what you like. And show those young kids what time it is. That's right, go look. Yeah, first, keep this updated, man.

I know how you do. Yeah, yeah. And second part, since I work this job, I start work at 11 o'clock at night. And so my sleep time is during the day. Any tips to try to set that routine when some days I'll work 14 hours, some days I'll work eight. So it's hard to get into that routine of getting X amount hours throughout the week. And then I get to the weekend.

And then I have to re-change my entire schedule so I can see my wife and friends and whatnot. Oh, that's right. Oh, yeah, sweet shit for it. I quit my life used to work like that. We're really strong blue light blocking glasses about an hour and a half or two hours before you want to fall asleep, so that'll help. You can use red light therapy or sauna as a way to help re-calibrate on the days

that you're switching your schedule. And then I would use melatonin a few days a week on the days that you're switching your schedule and then I would use melatonin a few days a week On the nights that you you know is gonna be a little difficult for you I would use like one milligram any more nats probably not gonna be beneficial But one milligram extended release and I would take that about an hour before what the blue light blocking classes before you go to bed Okay, awesome. All right. Thanks for coming away from the Lizzy people. Thank you guys You know, no problem. Thank you. Yeah, I mean, I. All right, thanks for pulling it away from the Lizzy people. All right, thank you guys. Give up your work.

No problem, thank you. Yeah, I mean, pretty straightforward, right? When it comes to OCR-type training, you have to train specifically for it, I guess, to perform the best. And then when it comes to food and performance, you just got to gauge your performance based off of your intake. I think it's very individual. I think it's any more carbs, that's what I think.

Yeah, I think you're right with that. Yeah, with that assessment, I think. Yeah, I think you're right with that assessment. I could see that being a thing. Like if you started to incorporate it and find out how much more energy that's gonna provide him throughout the endurance, I think that'll be something to consider. I like this question though,

because it gave us an opportunity which I don't feel like we've done anytime recently where you have people getting ready to start towards a plan and they wanna lay out like everything. What should I do? Have an old dialed in. And I would never coach somebody that way because I don't know, I don't even know.

I mean, even if I have a good guess that where your calorie should be, you're like, so honestly, if he's already got an idea of where his maintenance, I'm not gonna adjust anything, I'm gonna say, let's just start this thing and then, then based off your, the feedback.

Yeah, based off of your feedback is how I'm not gonna adjust anything, I'm gonna say, let's just start this thing, and then, then, base off your. Steve, the feedback. Yeah, based off of your feedback is how I'm gonna either increase, decrease, stay the same, cut back, maybe on some of the volume of training, because now you're telling me, like, what's going on with your sleep, because that brought in a new variable, right, the fact that he's swing shift, and maybe he has rough weeks, like, I'm gonna adjust like his programming for that week and lay off,

maybe the training a tiny bit, if he had a really stressful week sleep wise, and so, but I'm gonna adjust like it's programming for that week and lay off maybe the training a tiny bit if you had a really stressful week sleep wise. And so, but I'm not gonna plan for any of that until it starts to reveal itself in our training program and then adjust accordingly. And I think that sometimes people want you to tell, how often you guys get this question where someone's like, oh, I'm following Maps Esthetic. What should my calorie intake be?

Or what should I, should I go in a cut, or should I go in a bowl? It's a neat information. Yeah, follow the programming, and then let's see how your body is responding, and then based off of your goals and how your body is responding, then we can make the correct adjustments to your nutrition.

Our next color is Pete from North Carolina. What's up, Pete? How can we help you? How are you guys doing? Good, man? All right. First of all, again, I do want to thank you guys for everything that you provide. Just give you a little background. I am 62 years old. I am a former physique competitor. I got a diagnosis of not small cell lung cancer in June, so I had to put all that stuff on the back burner. So just wanted to thank you guys again for talking about how food makes you feel because

as a physique and better you always like measuring all that other stuff. And when I found out that diagnosis, I started off the deep end a little bit, but started real it in a little bit because a lot of the things that you guys have provided, so getting one of the things of that. Appreciate it. You and Remission, you're all good now, Pete. I am taking an oral chemotherapy, so I'll be on that for years. Okay.

They tell me anyway, so. Okay, we'll find out. So a couple of minutes out. It's a learning process. All right. Oh, all right. So my question is you guys have mentioned a lot about using the weight sled. And I was just wondering what workouts for the weight sled would look like. What you would do it, let's say if you were doing maps and a ballic, if you would do that

on the trigger session days, would you alternate between like heavy and light sessions, would you push for distance, would you push for time? Also, if you had a recommendation, is to what type of weight sled one might buy for their house? No, great question. Okay. Fun question.

Yeah, so with maps and a ball, here's how I would do it. I would do it on the trigger session days and I would spend about 15 to 20 minutes pushing the sled. Wow, you would do trigger days. On the other days, yeah. That's what we thought, we're gonna be different. If you do it on the days of foundational days,

then I would do a couple sets, two or three, I guess sets of the sled before you move into your squats. But otherwise, you can do them very frequently. And I would do, like I said, 15 to 20 minutes on those trigger session days. And what you want to focus on if you do it that way, is technique, form, and connection. So you'd be pushing it for 50 yards or so.

And the goal is to get with a nice, deep, full step, push all the way through, move to the next step, push all the way through, move to the next step, push all the way through, something along those lines. And the goal is really have good technique the entire time, a nice, consistent cadence. And I guess I keep it around 50 yards. If you want to go heavier, you can go heavier with a shorter distance. But you want the intensity. If you do it in that way, I want the intensity to be about moderate. Okay, so the idea is you want to feel it a little bit, but really you're just trying to slowly get better at it and little by little you can add resistance to it.

So remind me, maps in a ballac is back squats, front squats, dead lifts are the three, in the three, right? Yeah, yeah, yeah. Usually. So my recommendation will be a little bit different and neither one of these is right or wrong. It's just, I think, whatever you enjoy doing or what you're more like. So I have a tendency, still after all these years

of training and knowing better and knowing my body, to especially when it comes to squatting and deadlifting and I overreach. I like to push the weight. I like to get after it. And even though I know better, and I tend to flirt with the overdoing it a little bit line a lot and I love to use the sled when I do that so let's say it was a you know back squat day and I decided to put on probably more weight on the bar than I should have or do an extra set or you know do more

reps than what's programmed and then the next day I'm feeling it. So when I hit the next workout where it's probably front squats in anabolic, I actually replace the front squats with driving the sled that day. And then I can go a little more intense than what Sal's recommending. So Sal's recommending on trigger, which if I do on trigger days, that means I'm assuming that I'm training my legs the other three days a week, I'm probably gonna do it significantly light and easy

and it'd be more like speed work or like slow mobility driving the sled and it's more almost, and I'm thinking like recovery, I'm not thinking about moving some serious weight on sled. But if I use it in replace of a leg exercise in anabolic, I can actually kind of push the weight a little bit more. And I can get away with pushing heavy weight. And it doesn't quite do as much damage as say the front squat or the back squat will do it. So that's how I like to use it. And I use it with any of our programs because

most of our programs have, you know, at least three days a week of leg training and I do train my legs pretty hard and I tend to overreach there. And when I do the next leg routine, I replace whatever leg exercise I had initially set up for now sled driving that day. So I've done a bit of both. In terms of the intense way that I've applied it and really tried to build up work capacity, something like you'd see in MapStrong, you know, is a great fit to incorporate heavy sled pushes,

heavy sled drags, and that's all, you know, within those type of in-between workouts, and the work capacity sessions, I should say. But in terms of like how I use it frequently, it's more like low to moderate intensity and that way I'm just building up a lot of volume. So, you know, in between, it's just such a valuable tool to, so there's two different types of sleds

I would recommend. So there's ones more like a prowler sled where you have the handles where you can push and then there's also like a sled drag, like a fat boy sled rogue provides for instance, where you could actually like get a harness and then drag it backwards, drag it, you know, laterally. And you're able to get a lot of those types of stimulus and movement for your legs that you don't really get because you don't tend to train a lot in different

planes of motions. So this is going to build up volume with that, which is going to get your secondary muscles, your stabilizing muscles to respond better with your lifts. And also it's very recuperative if you keep the intensity low to drive blood flow and to get that healing process to really accelerate. So that's pretty much how I use the sleds. And now we didn't address, he asked, as far as like the distance or whatever.

So I use like a, if it's really, really heavy and think of it like you're almost like you're doing like walking lunges. So if I'm doing like walking lunges, I'm going to do, you know, 10 and 10 on each leg. So whatever that distance is, I don't know, it's probably. I go like 40 yards and say 40. Yeah, it's about the gauge that I've tried to kind of prescribe, but yeah, it's, it can vary depending on the space that you have. And, you know, and you can kind of double that

if you have to kind of go down 20 yards back, 20 yards back, you know, you can, but I think distance is probably more appropriate for this. Yeah, I mean, you're, you're, you're, you're, look at, you know, the kind of 40 yard mark, but what you'll notice, and I've done it before I've, where I've counted, and it's like I'm basically doing, you know, 20 lunges, right?

So it's like doing 10 and 10 on each side, because you're obviously alternating as you push a sled. So I'd kind of keep it on that. If I, I'm gonna do, and how I decide, like the load is, if I'm gonna do like a shorter distance, just like say the 20 yards down, and I want to go as heavy as I can I'm gonna go really heavy and I'm only gonna go there if I'm doing more recuperative work like kind of sound just

I'm gonna go a much lighter load and I'm gonna go there and back right so so that's kind of how I decide The distance or how many reps I'm doing is based off how I'm using the tool Am I using it more towards a recuperative day and get like a volume builder kind of like what sound just saying, or if I'm replacing a leg day training session, which is how I use it more often, I'm gonna load more and I'm not gonna go as far as distance, I'm gonna really try and move some weight.

Okay, thank you. Yeah, no problem. Thanks for calling in. I thank you very much, I appreciate it. Yeah, the sled is super versatile, isn't it? Yeah, you know, it's actually. It's like a million and wonderful. Yeah, no problem. Thanks for calling in Thank you very much. I appreciate it Yeah, the sled is super versatile isn't it? Yeah, you know, it's actually a million wonderful Yeah, nobody was nobody was wrong and there's a preference thing really I just love using it To be able to add volume and frequency and not have a lot of damage I love and I do do sometimes just my whole leg workout And that's like what you do like if I feel overrun yep

You know like I over did it, then I'll do that. But it's such a versatile tool that and you can do it so often, if you do it right, you can do it so often. You get great, great gains for me. Yeah, it makes it fun. Look, if you like our information, head over to mindpumpfree.com and check out our guides. We have guides that can help you with almost any fitness goal. You can also find us all on social media. So Justin and Adam are on Instagram. You can find Justin at MindPump. Justin, Adam at MindPump. Adam, and you can find me on Twitter at MindPump.

Thank you for listening to MindPump. 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 performance, and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having sound and adjustment as your own personal trainer's butt at a fraction of the price.

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