Mind Pump: Raw Fitness Truth - 2081: How to Keep Progressing as an Advanced Lifter, the Perfect Way to Warm Up Before Lifting, How to Work Out Postpartum & More (Listener Live Coaching)

Starting point is 00:00:00 If you want to pump your body and expand your mind, there's only one place to go. Might, huh, might, up with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the world's most downloaded fitness health and entertainment podcast. This is Mind Pump, right? In today's episode, we answered live, callers, questions after a 48 minute introductory conversation. We're going to talk about current events, our lives,

Starting point is 00:00:25 fatherhood, scientific studies fitness and much more. By the way, if you want to fast forward to your favorite part, just check the show notes and click on a timestamp. You can also be on an episode like this one, but you got to email your question first to live at mindpumpmedia.com. This episode is brought to you by some sponsors. The first one is Organify Makers of Organic Performance

Starting point is 00:00:44 Enhancing Wellness and Health Supplements. Go check them out and get 20% off. by some sponsors. The first one is Organify makers of organic performance enhancing wellness and health supplements. Go check them out and get 20% off. Go to Organify.com. That's O R G A N I F I dot com for such mind pump. Use the code mind pump and get 20% off. The episode is also brought to you by Nutra Sense. Check this out. This is the best diet coaching you'll get anywhere because they use CGMs. This monitors your glucose on an every minute basis. And then you get to work with someone who's certified to help you with your diet and connect your blood sugar to how you feel. What foods work best for you.

Starting point is 00:01:16 This is the most individualized diet coaching you'll find anywhere. And it uses the latest technology. It's a game changer. Go check them out. Get $30 off. Go to nutriscense.io, forward slash, mind pump, use the code, mind pump, get $30 off. We also have launched a brand new workout program.

Starting point is 00:01:35 Maps, bands, this is a bands only workout program. By the way, it's advanced. For those of you that like to work out hard, build muscle, burn body fat, bands are not just for people who don't have equipment, it's not just convenient. You can also progress rapidly with just bands if you program the workout right. We did that.

Starting point is 00:01:54 We wanted to come out and do an advanced bands workout and we did. By the way, it's the only math program where you work out every single day. So if you love working out, you'll love this program. All right, so check this out. Because it's launching, because it's new, you get a discount and some freebies. The program is going to normally retail for $97. But right now, get it for $67. And we're going to

Starting point is 00:02:13 give you two free ebooks. The first one, the ultimate bodyweight training guide, the second one, quick meals for health and fitness. So those for free, plus the discount. So $67 gives you all that stuff. If you're interested, go check it out. Go to mapsbans.com, use the code Bans30 for the discount and the free eBooks. All right, here comes the show. Yeah. Teacher time.

Starting point is 00:02:37 And it's teacher time. Oh shit, you know it's my favorite time of the week. We have two winners for Apple Podcasts and zero winners for Facebook because nobody left a review. So if you want a very good chance of winning a t-shirt, leave a review either on Apple Podcasts or Facebook, the Apple Podcast winners are,

Starting point is 00:02:57 she eats carbs and aims Iowa nice guy. For the two of you who won for Apple Podcasts, please send the name I just read to iTunes at mineputmedia.com, include your shirt size and your shipping address, and we'll get that shirt right out to you. All right, check this out. Stop listening to the way protein peddlers. Yes, that's a good protein,

Starting point is 00:03:18 but collagen is also good. It's not worthless. In fact, it's superior to other proteins for joint, skin, hair, nails, and for the gut. Now of course, if you eat a ton of protein every single day, like a gram of protein per pound of body weight, really doesn't matter where you get your protein from, plant, collagen, weight, it doesn't make a big difference.

Starting point is 00:03:37 But if you're like 99% of the people watching this, you're probably going to miss those targets sometimes, in which case, the protein does matter. And collagen is special. So how do you pick the right collagen? We'll check this out. The best collagen proteins tend to have a combination of different types of collagen. Bovine, which is beef, chicken, egg shell, and fish.

Starting point is 00:03:56 A good combination of all those will give you type one, two, three, all the way up to type 10 collagen peptides, which all have benefits for the body, again, including the skin, hair, nails, gut, and connective tissue. So collagen protein, it's actually pretty good. So I love talking about this because there's like this collagen is everything. Collagen is nothing. Actually, it's somewhere in the middle.

Starting point is 00:04:20 It's not nothing, it's not everything, but it does have. They used to throw it away. Collagen protein? Yeah. Oh, yeah. yeah, they throw away the skin and the yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, you know. Oh wow, you just go after casing, you throw away the way. Yeah, the excess, they would toss it. I mean, that's how collagen was forever. It was the excess, right? Yeah.

Starting point is 00:04:50 So that okay, tell me that do you know the timeline of all that? Like, was it like originally they were going after casing, they threw away all the way and then collagen, and then eventually they found out how good way was. Way became popular in the 90s and the first way protein. Joe Weeter stuff, right? No.

Starting point is 00:05:07 No. Weeter proteins were not way, they were just milk based or egg based. Okay. Designer protein, I think was the first one. Designer way? I think that was the first one. I told you guys, my designer way stories, right?

Starting point is 00:05:18 No. Yes, man. I used to work in a factory. You were mad that it wasn't Louis Vuitton because you saw designer. No, no, stupid, stupid. This is way when I was your way. Bougie Adam before all that. I'm like, let's see here. Puchuay. 1450. I'm 1415 years old. Okay. So that's a little while ago. Working in a factory, like a assembly line. Remember I

Starting point is 00:05:39 told you like the hopper stories? Yeah. Yeah. Yeah. Yeah. Fall asleep, like waiting for the hopper. And then like, get up and I have have to knock the powder down or whatever. Designer way was one of the companies that we used to have. So this is just a mixing company. We mixed Nestle, Chocolate, we did. So companies would hire you to mix stuff. Yeah, yeah. So you have these, and what happens is huge trucks

Starting point is 00:05:59 bring these massive two ton bags of powder, and then you get all their stuff and they pay, you know, minimum wage people like me to, you know, filtered all into the, in the simply line stuff. So I did that in high school when I was 14, 15 years old and designer way, this was before, this was before I mean, working out. So I'm not even working out this time. So this is before working out years.

Starting point is 00:06:22 You didn't do, you didn't do a little skim. Little skim off the, not till later. I still worked there through high school. So when I did get into working out, we used to mix creat before working out years. You can do a little skim. A little skim off the top. Not till later. I still worked there through high school. So when I did get into working out, we used to mix creatine and we used to mix design way. And absolutely we would all, you know, borrow. This is going to floor. Barrel with film.

Starting point is 00:06:34 So now I remember you telling the story now. You were saying how inaccurate it was. Yes, that was the point. That was the point of me bringing this up because it was just like, there's no regulation. I mean, you just put a bunch of powder in there and sometimes the other stuff gets mixed with other stuff and stuff.

Starting point is 00:06:48 Oh, no. That's not like, oh, it's hilarious. Yeah, you got a bunch of teenage kids and people. You get a nestly quick in your mind. Yeah, so there's a, so later on when I learned about the supplement industry, right away I was skeptical early on because I played a role in like putting that stuff in.

Starting point is 00:07:07 So designer was the first one to really crush. And I think it was, I think designer was Dan Duquesne and Bill Phillips. I think they were the ones that put it out. Maybe Doug, you could look up or do it. They're still around, you know that, right? That's still a pop up. Designer?

Starting point is 00:07:19 Oh yeah. Not Dan's passed away and Bill Phillips did. So they sold it off? I believe so. Look up who founded Designer Protein or you could look up Dan Duquein Designer Protein. Because I know Dan Duquein also did Ultimate Orange. It was the first pre-workout.

Starting point is 00:07:35 I was a Federer, caffeine powder, or whatever. And then Designer, and one of the reasons why it was sold brilliant was two reasons. One way is a great protein, easy to mix, doesn't clump, it's high quality protein, but also because it was cheap, but they charged a lot for it because companies were thrown away.

Starting point is 00:07:51 So a lot of people don't know that. And then it became this huge market. But designer was the first- We got to imagine the margins back then. Huge bro, do you know how much, okay, you crush. Like early mid 90s, a small, like you know the tube canisters that had like 16 servings in there, was like 30 40 bucks. Yeah. You can get that now for like

Starting point is 00:08:09 10 bucks with way protein. This is David Jenkins. Oh well I guess I was all wrong. Maybe they were selling it. Jenkins. Maybe. I don't know. Anyway. This was back in nineteen eight. Sorry. I'm sorry. Nineteen ninety three. Okay. So I at least I was ready for something. It was really mid 90s. I started in 1988. That's when they started for me. So it would be about 96 when I was in the factory doing that stuff. So 3, 3, 4 years. So collagen was a protein that was used a lot in the ready-to-drink bottles that we would have behind the front desk at the gym.

Starting point is 00:08:45 Oh, really? Okay. So do you remember all those like blue thunder or like, you know, a meadow 5000? They used collagen in that. They used collagen because collagen was cheap because exactly what you said. I don't even remember it being marketed to women for the most part.

Starting point is 00:08:59 Like collagen. That's later. No, that was later on. That was later. Yeah, as a science started to come out, they found out that it was correct. Good for nails, hair, skin, and then it came in a woman's later. No, that was later. That was later. As a science sort of come out, they found out that it was good for nails, hair, skin, and the camera, it was a woman's product. Yeah, this whole kind of campaign, like the broke sort of campaign, sliding, like, crunchy

Starting point is 00:09:13 hippies for easy work. Yes. So, so, call it, it used to be like blue thunder, amino 5000. I remember all of those and I did not know it was called. I used to drink all of them. No, okay. Was part of the reason why they did that was because it's cheap note will cheap and no flavor to right cheap One positive I like about collagen is it's flavorless. Yes flavorless. Yeah, you can add to anything

Starting point is 00:09:34 So it does it's nice to mix it in with something right? So and then I remember figuring out it was collagen because then designer protein comes out designer way Which was again one of the first way. And then they did a marketing campaign. You guys you gotta remember, I was so nerded out about supplements back then, even more than I am now, that I literally remember all the stuff.

Starting point is 00:09:54 So this is all hilarious that I'm even remembering now. But there were ad campaigns talking about how crappy the protein was in those bottles. And what I used to say is, you know, lips and assholes, as we used to say. Remember how you say, hot dogs are made out of lips,

Starting point is 00:10:11 like cow lips and assholes. They would say, oh, it's all the skin and stuff that they throw away, pig stuff. This is a little with the ad said, talking crap about collagen protein. So I, as a kid, was like, oh, it's garbage, I'm never gonna have that again.

Starting point is 00:10:22 It's hoof protein, it's bones, it's, and then what they would say again, put some butthole, right? Smart marketing. So then I went to wear whatever. Anyway, later on, science came out showing, oh wow, collagen proteins got some value. It's great for skin hair nails,

Starting point is 00:10:37 connective to you. By the way, for the guys watching right now who care less about their skin hair nails, if something's good for skin hair and nails, it's good for connective tissue. It's good for your joints, okay? Why do you want strong connective tissue and healthy joints? Well, if you wanna be strong, you gotta have those things.

Starting point is 00:10:52 Power lifters, for example, have some of the strongest connective tissue on earth in comparison to their muscle strength. So this is one of the reasons why they're so strong. It's 2023, I think guys like hair skin and nails too, now. That's true, that's probably the 80s. No. So here's why I'm like adjusting like I roll Anyway, so then collagen started to become a popular and then of course the counter advertising about it not being high in branching amino acids and this and that but the truth is they all have value and again

Starting point is 00:11:21 Here's the little asterisk if you have a ton of protein in your diet, it really doesn't matter where you get protein from, you're getting enough of all the amino acids. But if your protein falls short of that, like everybody, then these proteins matter, so supplementing with them can make a big difference. Now here's why I'm bringing this up, new product for more GANIFI. Okay, so I was just gonna ask you,

Starting point is 00:11:40 because I did see that in the back about, or the organif it non vegan. Non vegan. I didn't know they had any non vegan. So what they did, check out what they did. But now organify always goes above the mark, man, they really do. It's got a combination of bovine peptides, A shell peptides, fish, peptides, and chicken peptides.

Starting point is 00:12:01 So you got type one, type two, type three, I think type 10 collagen peptides. All of them have different benefits. So it's a blend. And it's very thin and in flavorless. It's like a flavorless powder. I could put it into whatever I want and drink it. So I've been I had it the past few days. So you know what I'll do sometimes and we didn't have obviously work. I had a was back then. In fact, I used to get it when you used to work with that smoothie company because I used to send those college and packets by themselves. Is I can actually add that to my way shake and boost the protein to take on it without,

Starting point is 00:12:34 like if I do two scoops away, I've told you before that. It's stuck to your little gastric. Yes. So does upset a little bit, but what I can do to boost the shake up, even higher in protein without getting that feeling, is by adding that with it.

Starting point is 00:12:46 So I've done that. And it's flavorless, so it doesn't mess with whatever you were doing with the way of it. Anyways, that's cool. Yeah, so I just saw in the back, I'm like, what? And then I looked at it to see what they did.

Starting point is 00:12:56 And it's flavorless, so there's no flavoring in it. So it's very, very, and I like that. I like very bare bones. And, oh, no pun intended. And it's got all those, it's got those blends of those different collagen proteins. So we're gonna if I crushed it, they crushed it with this one.

Starting point is 00:13:10 I wonder how that'll do. We'll see how it does, huh? Interesting. Yeah, they went away from the vegan sources. But I mean, obviously, this is probably more along the lines of like stuff that's like easily digestible still. Well, so this all collagen proteins are the easiest

Starting point is 00:13:26 digesting proteins you'll ever have in your entire life. Like I could drink them like water throughout the day and it has zero negative effects. If anything, I get positive effects on my gut from taking them. How many meathead guys you think that be pounding way all the time and have issues with they have no idea? Well, they do now.

Starting point is 00:13:43 If you're farting, if you're like getting the room to evacuate, that's not a good sign. Yeah. You might want to change your protein powder. That's supposed to happen. Yeah. Hey, speaking of parts of the course.

Starting point is 00:13:56 So you saw this too, Justin, this story about Andre the Giant? Yeah. Oh, yeah. Have you heard of this story? I think you guys were starting, I wanted you to wait till now. Yeah.

Starting point is 00:14:04 You know the famous stories of Andre the Giant? How he's like all these crazy stories about him? So he's seven, four, right you heard of this story? I think you guys were starting. I wanted you to wait till now. You know the famous stories of Andre the Giant? How he's like all these crazy stories about him? So he's seven four, right? Is that right? Seven four, something like that? 500 pounds. He's 500 pounds. I mean, he's just a giant goliath of a human being.

Starting point is 00:14:15 He was sitting on this plane and he was there with another wrestler. I mean, like, this is like another of like famous wrestler. And normally he goes to the bathroom before he goes on a flight because like, come on, dude, like, I don't even physically know how this was possible. I can't fit in there. Yeah, you know, I have to, I just brought this up to you guys last time we're finally ahead. So I have to turn, I have to sit at the stand all the way back. I have to turn my neck like this. And then I'm the whole

Starting point is 00:14:39 by fucking aim in the in the kitchen. Why don't you sit like you always do. I get sit in that. Well, hold on, everybody thinks it's funny. All episodes, Adam talks about this. I'm not trying to be funny. He never stands when he pees. Whoa, whoa, whoa.

Starting point is 00:14:52 You just totally took that way for the how it goes. I absolutely stand would I pee at night? It's at night, in the middle of the night, I said I would I get in the deck. Oh, okay. Well, we heard was all the time. By the way, what time is it's all day? What this fucker heard was all the time by the way Hold it wait a second that is not true at all. I have never sat in a day time to pee It doesn't sound like a childhood a sit and peer like a child and so you sit when you pee

Starting point is 00:15:16 Yeah, it's a pure hey, and by the way I had tons of DMs after that long time ago. We'll remember talked about that, about other guys that do the same thing. And they were just happy and other dude did it. They can never tell anybody. I actually think it's crazy, you guys don't, that you literally get up at, but I don't know if you guys, I pee every night at least two or three times

Starting point is 00:15:34 in the middle of the city part about my tiny little bladder. So I get up, I have to pee all time. And you get up and two of the more, I don't want to switch on a light to have to see anything. And and then you know, I'm not gonna piss all over the floor in the Toilet sound a little night lights. You gotta go by sound. Yeah, you can hear where the stream is You know, you know what you guys do by talking to this shit like that you do give up who that who it is that pisses all over The toilets in there. It's definitely what he's a lighter on there. Definitely the kids. Yeah, lights are on in there

Starting point is 00:16:01 Yeah, there's not to say somebody's aim is not very that's right for guys who talk a lot of shit about having great a There's someone's not aiming very well There's only there's only four of us to be pissing in them toilet Well now we get to boys over here, so maybe one of them look at Andrew over there looking so you get multiple streams He's looking real real stuff right now Anyway, did you start sitting after after I always did okay? You admitted it already. I'm not ashamed of Mitch I always did. Okay, so you admitted it already.

Starting point is 00:16:22 I'm not ashamed of Mitch. Yeah. I'm not ashamed of Mitch. The middle of the night, the lights are off. I don't want to miss. That's right. You would, I know what you would know.

Starting point is 00:16:32 I'm not dementia. I'm not dementia. I'm not dementia. You kind of can sleep. That's right. I closed my eyes. I really walked the battle. This is my eyes still closed.

Starting point is 00:16:40 Yeah, me too. You will feel the sea sit down and then I'm, I'm trying to maintain my sleep that me too I'm 100% trying to concentrate on aiming in the dark. That's that's weird wake me up weird to me You guys are more weird Doug and I and you were you out on this get a misskirt Yeah, wait on this Andrew. Don't be afraid to meet you said come with it. Tell the truth You know them at night. It's a hack Wow Come with it. Tele-true. Are you one of them? At night, it's a hack. Ah! Wow. Wow.

Starting point is 00:17:06 Wow. That's the only time it's accepted. That's the only time. I'm not sitting in a daytime. I'm embarrassed. Nobody's sitting in a daytime. That's weird now. I don't care.

Starting point is 00:17:14 That's weird. There's not many things we can do these days, okay? Standing while you're peeing. You guys as wives will appreciate it. I guarantee your wives will appreciate it. There's outside of pee on trees, dude. That's my hack. Fuck. God damn it. If I did live in the woods. I would actually walk out like

Starting point is 00:17:28 I'm gonna just piss right off your I would do that. I One hundred percent. I've been to your house the way your house is laid out and you walk outside of the day I would totally do that. Wow where he lives. It's perfect. Yeah, you don't even have to hold anything No, he's nothing. Yeah, you just put your hands behind it. Yeah, my See see Adam or Jack, who jumps on his weener Out in the middle of it. That's the one downfalls you have that sitting there waiting. Yeah There it is

Starting point is 00:17:54 It doesn't happen That's sorry finish your Under the giant. Yeah, sorry. Sorry. Side track there. No problem. So yeah, so he he Normally does his business before you simply anyway the physics of all this him sitting in there Sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, sorry, Everybody was like yelling like they almost had to do. Oh, God. They almost had to do a flight. Emergency landing. Yeah. No, because he pooed.

Starting point is 00:18:29 What can you can only imagine what the size of that man is gotta be crazy. It's like it burns every nose hair you have. I mean, did it not go down or was this that bad? The only details they say in this mythical story is that they were like, almost had to do an emergency. What are the two of you reading that you both find that story yesterday? That's a good question.

Starting point is 00:18:54 All that's interesting is that it's on a page. Him and I like the same weird shit. So I think the algorithm doesn't know. I don't even know he follows this page. It's just, we find our way there. Did you look it up, Doug? Is that what you're looking at? Yeah.

Starting point is 00:19:04 See, true story. True story. Don't you say it in the title? I can't read it from here. Yeah, WWE legend Andre the giant left fellow plane passengers gagging after taking the world's biggest poo. The world's biggest poo. This is relevant news.

Starting point is 00:19:20 Also too, I mean, there's just crazy stories about like mythical stories about how much beer he could consume. Yeah, yeah, like just, I wanna, I've heard some of those. Find that out because it was like, no, no, it's crazy. It's like 30 years ago. No, no, no, it is. It's a, it was in the book, Bret Hart's book that I read. It was, I can't remember what the number,

Starting point is 00:19:39 but it was something I was like, no way, that would kill. Like a normal person. Did you know, it destroyed somebody? Hulk Hogan, there was a documentary, I think it was, where they were talking about Andre the Giant, and he was talking about how Hulk Hogan's a big dude. We're talking about another massive human, right? But obviously not at that level.

Starting point is 00:19:54 He was wrestling with Andre, and he says, if you pissed off Andre a little bit, he would just hurt you on, like, and so- Oh crap, look at that. Yep. 119 12 ounce bottles in a six hour period. Wow.

Starting point is 00:20:07 119, that's insane. He is livers as big as Doug, that's why. Yeah. He's got like Doug inside his body. So have you guys ever played when you guys were in high school? Did you guys ever play the century game? No, are you told me about this? Oh yeah.

Starting point is 00:20:20 So can you do, is you 100 shots of beer every minute? Yeah. No, no, no, no, no. You do a shot do a hundred shots of beer every minute. Yeah. No, no, no, no, no. You do a shot every minute, not a hundred in a minute. You do a shot every minute. I mean, a hundred shots. You do a total of 100 shots. You got it.

Starting point is 00:20:33 You got it. You got it. Okay. And basically, we used to make these cassette tapes, right, dating myself. You make these cassette tapes that had an hour worth of music and every time the song changed, you would take a shot of beer. And at first, you think like a shot of beer, and you're sitting there like, this is lame, but I mean, you're smashed before you get to the 100.

Starting point is 00:20:52 That's only 100 came on. That's 100 ounces. That's 100 ounces. This dude is doing what? What? Wow, wait, that's 119 12 ounces. Yeah, two to the maximum. That's a thousand, so.

Starting point is 00:21:02 That's over 12 ounces. I mean, I was, so that was, some of the drunkest times that I ever been was doing that game. Wow. Many times we couldn't even to the math. That's a thousand, so. That's over 12,000 pieces. I mean, I was, so that was, some of the, the drunkest times that I ever been was doing that game. Wow. Many times we couldn't even finish the game by like 80 something I'm like, I'm done. Doug, look up. I'm really giants, um, dinners or meals.

Starting point is 00:21:15 There was another story where he went out with a bunch of wrestlers and he used to do this to mess with people. They would eat. And he would eat so much that people would just, he'd just freak out like he, there was this. Look at this. Ready, one sitting, 12 steaks and 15 lobsters, one sitting. Okay, so how much of it is like, multiple people tell these stories.

Starting point is 00:21:39 Yeah, it's verified like, by all kinds of people. You know what I can't literally do this. There's video footage of him doing it. Oh, there is. There is video footage of him doing this as well. He would prank his friends by, they'd all hang out at a party. He'd go outside and he'd physically move someone's car somewhere else.

Starting point is 00:21:53 So they'd come outside and thought their car was stolen. That's a crazy human being right there. That's so crazy. Yeah, I know. What age did he die? Well, look at his hand holding the beer right there. Scroll up, Doug. Look at his hand over the beer right there. Scroll up, Doug. Look at his hand over the guy's face.

Starting point is 00:22:06 Yeah, but look at that beer. It looks like a little kid, like a little kid's beer. Okay. A little kid's beer. What's a little kid's beer? You know, like a play beer? I know. Yeah, yeah.

Starting point is 00:22:17 They probably did have that like in the 70s and 80s. Yeah, like a little beer can. Kitchen set. You know, like it's got beer. Do you guys remember candy cigarettes? Yeah, yeah. Can you believe that? You still get a hold of them, some places.

Starting point is 00:22:30 You can, but they won't sell them to kids. No, of course. You can still get a hold of them. No, yeah, there's some places where they have those still. And they also have like little packets of like fake joints. I swear, dude, like I was at this like one place. Really? Probably in Santa Cruz. Yeah, exactly. Exactly. like I was at this like one place. I knew he's probably in Santa Cruz.

Starting point is 00:22:45 Yeah, exactly. I was like, this is so inappropriate. Yeah. Yeah. Yeah. I, the, the play cigarette thing is funny to me now. 93 looking back while look at that. Yeah.

Starting point is 00:22:57 Well, that and Big League chew and I mean, they were like completely indoctrinating us to, you know, want to have tobacco. Yeah. All right. I just say his shoe size was size 58. Oh, I don't know. I didn't see that. That's a shoe size.

Starting point is 00:23:09 Yeah. You see, he died real young because his, so when you have a condition like this, obviously your body grows, it's the same. 58 was his shoe size. Wow. 58. Because that has a 28, I believe. Bro.

Starting point is 00:23:22 Wait a minute. Wait a minute. Hold on. I'm trying to picture a 58 Never even seen a 58 the biggest you'll ever seen a shoe stores like 12 to 15 like that's like the biggest thing Wait, doesn't make sense It doesn't make is that in European sizes or that's a No idea. I mean shack he said shacks in the 20s. I know shack is in the 20s 22 Shack is 22. Man, bro, imagine that you're double the size of Shaq.

Starting point is 00:23:47 Hey, you know what's funny about Shaq? I was reading, I was watching these clips and the algorithm now shows me these arm wrestlers because I think it's cool. Anyway, there's just one guy, he's a champion arm wrestler. Levine, I think, is his last name, like he's famous in that space. Anyway, they asked him what non- pro arm wrestler impressed you the most or something

Starting point is 00:24:06 like that. He said, shakiloniel. Because he goes into arm wrestle celebrities and he goes, he goes shakiloniel is one of the biggest strongest like non like arm wrestling people have ever tangled with or whatever. Oh, I think he's a tank. I think he was the most dominant basketball player we've ever seen ever a dominant've dominant, almost like physically. Like you can, we can make arguments all day long about the goat stats and all that bullshit like that, but there's never been still to this day, even the big dominant centers just were not like

Starting point is 00:24:35 as dominant as he was. That's wild. I mean, he changed the game. Like there became a strategy of just foul the guy. Teams would put, it's how crazy was Shack was and his, his era and he became so dominant that teams obviously would strategize like how do we be Shack, we can't stop them,

Starting point is 00:24:52 but two guys on them doesn't, so you would put guys on your roster that like, every team is, I think 15 players as the most an NBA team can have. You would literally pay salaries to have guys on that and their job was just to go in there and just foul them. And just foul out. Foul out.

Starting point is 00:25:07 Yeah. It's just foul out because we got our only chance is putting them on the free throw line because he was like a 50 shot shooter there. And so it's like he gets it underneath. It's a bucket guaranteed. So it's like foul them, put them on the lines. And then you would have to put people on your team, but you couldn't have your best center or best player fouling out.

Starting point is 00:25:24 So you'd have to sub other guys in just a foul. It was crazy. That's wild. Yeah. Anyway, cool stuff. Adam, I want to ask you, because you and I are the only one Justin has his on. Although he hooked it up to his app. So it's basically just a ring that he has his favorite.

Starting point is 00:25:37 Where are you? Yeah, we all wearing aura rings and trying them out right now. I'm just more of a fashionista. Yeah, no partnership or anything. I think they just sent us these to try out or whatever. Oh, they know, I wanted a partnership with them a long time ago and they didn't work out. So, and I can't we were talking about them right now

Starting point is 00:25:52 because they're not paying us the top. Well, I'm not gonna, I'm still bitter at our salty. I am salty about that. Shout out to Don Saladino though, because Don's got a connection with them. They did send them all to us for free. And I do, honestly, like, okay, so how long has it been since you've had one of these?

Starting point is 00:26:09 Oh, it's only been like four days. No, no, no, no, did you have one before ever? Oh, yeah, I never tried it though. I never tried it. Okay, so the platform is just, I mean, I liked it way back when. So have you seen the new one? The new, the new, the,

Starting point is 00:26:21 I haven't yet. So it's, it's really good. it's just, it's really good. It's wild. It's really good. So, this isn't a commercial. So, now we're making a commercial item. I don't mean that while you're, you brought up. No, I was just gonna ask you about your sleep

Starting point is 00:26:32 because I said, how's your sleep and you said crap? It is. What do you mean, what's it say? So, you know, I actually pulled it up while you guys were talking right now because I had an upload this morning. This is my highest score ever, yet since I've had, so I've been wearing this for like two weeks now

Starting point is 00:26:44 and I scored an 84 Oh, that's not bad. Well, it's my first 84. What were you always doing 60 to 70? Wow, why is your sleep so bad because I get up and go the bathroom and then I also my wife keeps me up So we don't I told I actually got mad at my or a thing other night. I'm not to start sleeping in the other room What why she keeps me up she wants to have marathon sex and then my son comes in. And my son comes in at three, four o'clock of the morning, a lot of times.

Starting point is 00:27:09 Nobody feels bad for you. No, dude, between the two of those things, and then I also get up in peace. So like putting, I've been going to bed like at 8.39 just so I can get the eight hours. That was, that last night is the first time that I had a full eight. Normally I'm like six and 50 minutes.

Starting point is 00:27:26 Okay. So I only got, I've only been at six and 30. So far six hours, 30 minutes, but that's because the baby and all that like last night, but I went to bed early. But my score is pretty good. I got a 82 one night yesterday and 80, but not great, but not bad. So I'll tell you what I like that I think,

Starting point is 00:27:42 because it now has an HRV component to it. So I don't understand that. I see my number, I don't know my number means. Oh, well, I mean, it's like zero being bad, 100 being good, so whatever. Oh, we have to 100? Yeah. Well, my number must suck there,

Starting point is 00:27:52 because I'm like in the teens. What? Yeah, I don't know what's your number say. Let me see. No, that's right. My darn, you're reading it wrong. Maybe I got something. Okay, so when it,

Starting point is 00:28:01 excuse me, what I like about this, and again, I know HRV The science isn't completely there to be and we talk about like just you know You've trying to figure out your own readiness through grip strength things like that. I think that I do think that's better but Where I think this is valuable is we are always talking about you know Fitness people overreaching and training so and and not learning to listen to your body. And so I had two nights back-to-back of really bad sleep. And the day before I had trained really hard,

Starting point is 00:28:30 were you connecting it to cravings? Oh yeah, yeah. Oh yeah, absolutely. And so, and the score is really low. And so it changed the way I trained that day. Like I decided, you know what, like, and if I wasn't getting the score, I probably wouldn't have really thought back, oh yeah, like I decided, you know what, like I, and I, if I wasn't getting the score, I probably wouldn't have really like thought back,

Starting point is 00:28:48 oh yeah, like yesterday night. To pay attention. Yeah, to really pay attention. So I do like it for that. Oh, that's the sleep score. I'm trying to find the HR, so this says HRV max is 36 mm. I don't know what that means, so it's not up to 100.

Starting point is 00:29:00 Thank God. I thought it was up to 100. No, it just says, so it tells you like, so go to your readiness and look at your HR. Yeah, it'll tell you, oh, it's readiness. That's what they call it. Yeah, click on readiness. So my readiness today is 84, which is the highest it's been

Starting point is 00:29:12 because that's asleep. There's a best sleep I got and I took the last two days off of training. So my readiness today is 82. So I'm a little bit below you. This can be a nice competition at them. See what happens. Well, I, I, I'm on'm on this on a kick of actually trying

Starting point is 00:29:26 to improve my readiness. That was my best one. So last night, I mean, this is a bad example because I've had this thing for over two weeks and I've never had that good of a score. Have you tried the, to see how the Abutamoran affects your sleep score and your readiness? Well, I'm not taking Abutamoran anymore.

Starting point is 00:29:41 Okay, that's, that's, that's, that's, that will be a real growth hole. Yeah, well, there you go. So that would be a good measure of peptide. Can I take both of those to get what I'm doing? Okay, so I would do that. So don't don't do that. I know.

Starting point is 00:29:53 I would see you can you can you should be able to see an improvement in sleep. Well, what I am going to do, which is really, which is cool, is that we have products like mellow and so on. And so I'm going to I'm going to play with that, even like our Ned products. So now that I have this, first of all, it's like right now, I just wanna get consistent with it and measure like normal stuff.

Starting point is 00:30:11 And then I'll start teasing out things that we talk about. So here's what this leads me, right? So I always been skeptical of tech for health and fitness because it has the potential, and I could see this happening with the average person, of taking someone out of their body, not putting them in, but actually taking them further away from their body

Starting point is 00:30:29 to where they depend on the tech to tell them what to do, and they don't connect it to behaviors and feelings. It's all about looking at the tech, what's it say? Okay, so I don't like that. Unless there's a coach there to help direct you, that says, hey, you're reading this, said this, how do you feel? Did you notice any differences?

Starting point is 00:30:46 Your sleep was lower here. Did you notice any differences? How was your memory? How was your appetite? How were your cravings? All that stuff. This is why here is a partner that we do work with. NutriSense is absolute, total game changer

Starting point is 00:30:58 when it comes to diet because they're monitoring your blood sugar in real time, but they're not just monitoring it. They're coaching you alongside it, helping you connect to ways you feel. This puts you in your body, because this technology can either do, put you in or take you out.

Starting point is 00:31:14 And if you're dependent on tech to tell you what to do, you're not gonna be better off. Well, that's okay. The neutral sense thing is, that's like a whole other level because you have that coach. Because it has the coach. Because you didn't have the coach there.

Starting point is 00:31:25 To me, I find it just as, you know, arbitrary as far as like getting a reading like that. Like so, I'm a fan of all this stuff because there was a time when I was into fitness and we didn't have any of this stuff. And we are guessing and trying to figure stuff out. So I know there's people that harp on the body fat testing, the ore rings,

Starting point is 00:31:45 and the, you know, the Fitbits, and the glucose monitors who's, oh, they're not 100% accurate and they try and shit on the percentage. It's like, dude, the fact that you have some sort of digital feedback to give you more insight on what's going on with your body, I think is incredible. I've got to connect it to what's happening in the real world, because then eventually you don't need the tech. Now you know, you feel it, you can see it actually helps you. So like with NutriSense, if you work with them,

Starting point is 00:32:11 you don't just get a CGM, you get a nutrition coach that works with you on a regular basis. That works with that. No, I remember when I was wearing mine, how cool it was to have a random spike and then also get it in the morning, I'd wake up to a text message. That was like, hey, how did you sleep last night?

Starting point is 00:32:28 What did you eat? And they're asking you a question to help me better connect why I probably had a spike today. Where, or it doesn't do that. In combination with elimination diet, which I've been using until I can really repair and heal the gut. And now that that's gonna take a while to do,

Starting point is 00:32:42 like I start reducing it down to like just a few items that I'm eating, but yeah, like going through that and then also having somebody coaching you too, that would be way more effective. Oh man. Did you get your BPC yet? No, I didn't get it yet. Okay, you have an order yet.

Starting point is 00:32:56 No, mine should be today. So for the gut, you gotta get the, you're older than one I have, right? KBVPPC, or combo. Yeah, so today's day four for me on it. How you feeling? I don't know if I noticed anything yet, so I'm gonna let you guys know. or O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O. O You will. Because it's just been months, it ramped way up to the point where I was just like, again, the sleep, like everything was getting affected and it was just a vicious cycle. That's so weird to me because, I mean, you tell me, I would think that we're probably one of the least stressful times in your life. I feel like things are pretty, I mean, yeah, I don't think it's

Starting point is 00:33:40 necessarily just like stress. I mean, all that does heightened or like get it to ramp up. But I mean, and I just honestly, that's only like in waves and there's not even real like crazy like survival stress. It's like more just like, oh my God, all these things. But really, I don't know, it's if I'm more sensitive now to like, food, I'm just more aware of how it affects me and then it sort of perpetuates it even further.

Starting point is 00:34:08 So you can just get an infection that can cause it and then it'll linger and cause dysbiosis. And if it doesn't get addressed, it can get worse and worse and worse. There's a lot of things that can... Something's exaggerating. Yeah, and then once you fix it, and if you do it right, you're good.

Starting point is 00:34:21 You should be good. It'll be reoccurring though, if you don't do the aftercare type of a loss. Yeah, because I've gone through and like I've done like some of the protocols to kind of cut back at overgrowth and had some good success with that, but then it just came right back.

Starting point is 00:34:34 Yeah, yeah. Do you guys see Martha Stewart? We're on the swimsuit. Yes, you did see it. What, what happened? She's on the cover of Sports Illustrated. Swimsuit. All this suit model ever.

Starting point is 00:34:46 81. Yes. Yes, pull up, Doug, for Justin. Yeah. I don't know if they're target markets dudes anymore, is it? I don't think so. I don't know. They've definitely like, yeah.

Starting point is 00:34:56 They also did. They also did. The transgender just recently, right? Yeah, yeah. Yeah, a transgender female. They do, but not straight dudes anymore. I don't know. I don't think it's just, I just don't, I don't think it's the same market. I think the magazine not straight dudes anymore. I don't know. I don't think it's just, I don't think it's the same market.

Starting point is 00:35:08 I think the magazine is, I mean, they don't sell like what they used to. I don't know. Okay, so this is my theory on that. I will say this though, if that's not airbrushed, hold on a second, if that's not airbrushed. Yeah, of course. She looks amazing.

Starting point is 00:35:18 Of course, it's airbrushed. It's gotta be right. I don't think it. Okay, so let's speculate on your point you're making right now. Like, who's there marketer than that? I think we're in an era now where a company like this, instead of trying to go off your core demographic, you're almost better off just getting-

Starting point is 00:35:33 Attention. Attention. Yeah, I agree. Just alarmist. Doing things that are so, that's the only that makes sense to me with Bud Light, Gillette, Sports Illustrated, all these companies is that, and even, what I wonder, like, Gillette,

Starting point is 00:35:45 like they took a big beating, but then did it eventually come back. And if you get exponentially more eyeballs on your business. I don't know if it's the same strategy, because sports illustrated, I don't think they make a ton of money with their magazine. So that's different. Bud Light got killed, killed, 30% drop in sales,

Starting point is 00:36:03 and Anheuser Bush overall is now leaving my job. Jalette got crushed too. They lost a lot of money. Yeah, initially though, but what happens after a while? Like, do you think that maybe what ends up having is there's this initial like

Starting point is 00:36:16 recruit billions? Pist, I don't know, well, not billions. That's a big number. I mean, but millions, maybe. Bud Light lost billions. Billions. No, of dollars, that's probably millions of people that aren't buying. Oh, I'm sure you're saying.

Starting point is 00:36:28 So that's not like billions of people. I don't know, but Sports Illustrated nobody buys the magazine or because nobody buys magazine. So I don't think that's a big source of revenue for them. But using the magazine to gain attention, that kind of makes sense. For whatever, where do they make money now? Sports Illustrated. That's a good question.

Starting point is 00:36:43 Probably have a non-line presence. I don't even think they do the magazine anymore. I don't think they actually, I think it's all online. Oh, really? I don't know. So it looks like it's a magazine. Yeah, look, Google Doug for us. We have the access to the computer. I know. I'm checking other things, but what do you mean? She made her big comeback. I'm checking Gillette and seeing what happened. Well, it was, you know, the roasts, like they used to do these roasts on Comedy Central. Yeah. And she was part of that with Snoop Dogg and then that whole thing,

Starting point is 00:37:09 like they had really good chemistry between the two of them and it was funny and then they'd start doing business together a lot. And then it just seemed like she just exploded after all that. Yeah. So a source familiar with the Maven, that's not, is that the owner of Sports Illustrated? Currently approximately 60% of the revenue earned from Sports Illustrated

Starting point is 00:37:26 editorial operations comes from subscription. 40% comes from it looks like it's still published. It is, but that number has got to be way less than it used to. Like in the 90s, they're magazine. Oh, sure. Oh, I feel like the only place you buy magazines at the airport now. Like it's the only place I've ever even seen. Yep. Yeah. That's got to be. Where else do you get them? Barnes and Noble. Yeah, I know who reads them. Yeah.

Starting point is 00:37:47 I don't know. I don't know. Anyway, I was reading something interesting yesterday about kids, which is kind of cool, that little kids, do you know when they ask little kids, by the way, I don't know how they do the service, but when they ask little kids, when do they feel most loved? Here's one of the guests. What they say. When do they feel?

Starting point is 00:38:04 When? Like in the day or when? When do you feel the most loved by mom and dad? When they feed them. You say feed them when they, well pay attention, it's kind of general, but yeah, well I mean, it's actually very simple. Feed them or play with them. No, it's not hugging them, it's not feeding them. It's like, play with them.

Starting point is 00:38:21 Oh, play with them. Play with them. So you know, it's a cool thing. So playing with your kids when they're little is the most, one of the most important things you could do with your kid. It's not hugs and kisses. That's all important too, just playing with them.

Starting point is 00:38:32 You know, it's hilarious when they do at the school now. So Max hasn't done it yet. His best friend has done it and I can't wait for him. And Katrina's already been kind of playing with him. They ask, you know, my son is like barely really talking, right? And starting to put sentences together some of that. So his ability like really articulates. So they ask like, you know,

Starting point is 00:38:50 what is your favorite thing about daddy? What's your favorite color? Or like, what is daddy like to do? What's mommy's favorite food? Like all these like really, and so to hear him answer like the way he has to say. I mean like, what does daddy do really well? Like, I play really well.

Starting point is 00:39:07 Like, that was like his, that's what made me think of that was you just send that like, what do I do really well? I was like, play and I can't remember. Oh, my, he thinks my fair colors blue and I think it was just because I was wearing blue that day. He was so cute. So like, the way their mind works at that age, you know, and then you ask him, like, those questions to see what they,

Starting point is 00:39:22 what they piece together. That is so, yeah, yeah. All when he, when he actually does it, like, those questions to see what they piece together. That is so clear. Yeah, yeah, yeah. Yeah. When he actually does it, I'll bring it in, so we can read it. When Arraileus was younger, and he was just learning, like, learning words, I remember,

Starting point is 00:39:32 we'd be like, what does the cow say? What do the dogs say? And then I thought, I was funny. I'm like, what does Mama say? And he goes, no, no, no, no. For real, we're all cracking up, you know? So, you know, since we brought up the kids, I actually did want to share something,

Starting point is 00:39:43 because I want to share things that I think are challenging whenever I can share with the audience that we go through. So, you know that I've been really good with like iPad stuff and things like that. We've really got a good handle on that. So we recently, he's now at the age where he can like play like legitimate kind of games, right? And so, and I introduced him to this. It was like one of our trips flying somewhere and I introduced him to this. It was like one of our trips flying somewhere

Starting point is 00:40:05 and I introduced him to angry birds. And I mean, he couldn't even like do it when I first showed him just like six months ago. And now he's like, can totally play the game. And I, we could turn it. I just had a conversation the other night about, you know, I brought it up, said, Hey, I really want to, and I know it's going to be difficult, but I'd like to just completely eliminate it for a little while because I don't want I don't want him to get in the habit of like it's something that he can go to. Now we have like in a lot of amount of time that we allow him to play on the iPad in the daytime, right? So it's throughout the entire day. So he gets about a 30 minute to an hour window right before dinner time, and that's kind of his only time that we even allow it. And that's only if we're just happened to be in home and we're not really doing much and it's like,

Starting point is 00:40:47 okay, and he asks for it, okay, we'll let him do it. Otherwise, we're trying to play and ignore it and not be there. Well, ever since we've introduced this game, like he thinks about it all the time. Like he wakes up and he'll ask Katrina, like, can I play Angry Birds? And then she's like, no, son,

Starting point is 00:41:04 we don't play iPad in the morning time like that. And he's good, Like, he's not, he doesn't throw fit about it, he doesn't make a big deal about it, but the fact that he's like waking up thinking about it. So that's why you're gonna. And he's asking multiple times a day. I'm like, oh, hell no. And so, and she's allowed him to play it during that time. And we've been good about a lot of time. That's all fine. But I can already see the like the draw to it. It's so much more powerful than anything I like he has all these like educational games and things that we've always allowed him comes close Nothing is like a game that like was made less entertaining immersive thing. Oh my god It's also this so it's a very powerful thing

Starting point is 00:41:38 There wasn't a lot of data with this in the past But now you can read the data and the the challenge well the challenge the bad thing about these games and screen time and all stuff is that it, besides, you know, the dangers of what's on the internet all stuff, the real issue is children don't learn how to self-regulate as well. Because what happens is if they're stressed or upset or whatever, they go to the TV, the screen, the phone, iPad, and then that becomes their co-regulating method. So they never learn ways to regulate. This is why you'll take a kid

Starting point is 00:42:11 who's like on it all the time, you pull it away, and they freak out, because they lose those skills. So they say, now what you see what experts are saying is, if they're gonna watch TV or anything, to make it the way you make it less, I guess, damaging is number one. Interactive. Don't hand it to them when they're,

Starting point is 00:42:27 when they need like if they're crying or whatever, don't give it to them, that's like a surefire way to be like, this is how you regulate. So don't give it to them for that. But if they're on it to do it with them, because then it becomes like interactive gaming. I mean, that's how we use it right now, right?

Starting point is 00:42:40 But I still don't like, I don't even like the fact that he's thinking about it when he doesn't have it. Like that bothers him. Like it's like, if it's not even in front of you and you're asking about it, like that just shows me the pool, the power of the pool that it has. Yes, he does the same thing. If we really asked for the TV too often, she's like, we're not watching too. Yeah. So we did. So yesterday, we're like, so the last two days, it was, and you said, like the first day, you see how sad he was. He was like sad. Like, he was like,

Starting point is 00:43:05 he's like, we lied to him and said that the iPad isn't charged. He was like, oh, it's not charged, got charged. And then he was asking like every hour. So like that, the angry birds charged. And like, no, son, it's gonna take all day. It's not gonna be ready today. Sorry, tomorrow, like we put it off like that. But you could see the, the, the, the,

Starting point is 00:43:20 I've not seen that yet in him and anything else. All the other things that we've allowed him to do, nothing has ever got him to where he wakes up and he asks about it like that. And I think to myself, wow, the amount that we already titrate this, the middle amount he gets to use this, and I feel like we've done a really good job around it.

Starting point is 00:43:36 I can already see that pool. Oh my God, we're taking some time to talk about this. So we watched this, we watched this psychologist explain how to talk about things like treats and screen time and stuff like that. And she said to use the phrase, like for treats. Those are sometimes foods.

Starting point is 00:43:53 These are all the times foods. Or, oh, the TV, that's a sometimes activity. Outside, it's an all the time activity. And initially it's hard because your kids like, I wanna do some time thing, I wanna some time thing. And you gotta keep, but eventually they understand that, oh, it's a some time thing. We can't do this very often. I mean, the biggest key to me, the at least that I'm learning of the phase that I'm at is that what I can do, even if he's like momentarily sad,

Starting point is 00:44:14 if I actively get up and engage him in something else, then he's fine. Yeah. And so, and I get it like with parents, because I just get literally, it was a day where I didn't want to. I was tired of, I was kind of like, I just wanted to lay around and relax. like with parent, because I just, yet literally it was a day where I didn't want to. I was tired of, I was kind of like, I just wanted to lay around and relax, some of that didn't get the greatest night sleep the night before. And so I didn't want to. I didn't want to get up and go physically get him outside and go do something like that.

Starting point is 00:44:34 I actually wanted to put my feet up for a little bit and I thought, no, I've got to right now. And so it takes a lot of discipline on our part as parents in those moments when you know what's best for them is and it may suck for you to go do that at that moment is but is to do that and it just took that little bit of time of engaging him and something else and then he's completely interested in the play that we're especially after what I said about how kids think say that play is when they feel the most love now think of that every time they want to play with you

Starting point is 00:45:00 in your tire. Yeah. Okay. I'm going to show my kid. I love him. Well speaking of play and this isn't the type of player talking about, but so Everett had his first big role in this play at school. And so that's where I was this morning coming in and like donating some clothes and stuff for the kids to kind of wear. That's great. Like do on stage and he was like super excited about this because he was like, he's one of those,

Starting point is 00:45:27 what do you call the, the, the, the cryer, like the person that's like, hey, here, here, here you come, like, check out what a, so they're doing this whole plan, like the gold rush and all that for like California. And so he was like this sort of like newspaper guy that does sort of the narration through the thing. And so he really wanted me to be there.

Starting point is 00:45:46 And I'm like, okay, do you all want me to make this work? It's so sit in there and it comes to his part like the duly songs and all the stuff. And he's up there and he's so like too pumped. You know, he knew I was there. And so I know that like that was going to kind of screw him up a bit. And I was like trying to like, you know, okay, you know, I'll be there just you know relax like you got this He just hyped up there like so hyped

Starting point is 00:46:12 Like it's so he's on one doing all the hand gestures and like you know like just taking over the stage and He'd like he got so into it. You forgot his lines like oh no, I totally forgot my line got so into it, you forgot his line, he's like, oh no, I totally forgot my line. You know, it's just like verbally like just announced that everyone is doing right though. I was like, so again, yeah, what a move. He sat in his bomb like a champion. That's what made me like so proud.

Starting point is 00:46:38 I was just like, oh wow. He can like, he can take on that uncomfortable in front of people like way better than I ever did. Such a skill, bro. That's cause he's got you as a dad. So that's why. That was so pumped, dude.

Starting point is 00:46:51 Do you get emotional watching him do stuff like that? Yeah, a little bit, yeah, a little bit. Yeah, I was like, it just kinda like, just cause it's the same school I went through too and then to see him on the stage that I was like, you know, I did stuff like that, but like he just, he killed it. Even though he didn't like deliver the perfect lines or whatever, he totally killed it.

Starting point is 00:47:10 For that to everyone, it was pretty good. That's even better for me. That's caretaker right there. It's even better that he can get, hit adversity like that. Exactly. Roll, roll with it. You almost want that for your kid where they have to.

Starting point is 00:47:20 For sure. I'd actually think I would rather see him like, it was so bad. Yeah, fuck up. And then take it on the chin and like still laugh it off and then be good about versus him one, either crushing it being perfect because he, oh, you know, studied it so hard

Starting point is 00:47:34 and didn't miss anything. Or him, bomb and then be devastated because he, bomb, which is also a learning opportunity. Right. He took it, I mean, that's a, that's a great character. He's totally laughing. He made it in the teacher's tone and his lines. He's like, oh, yeah. Yeah. That's awesome.

Starting point is 00:47:47 Just went for it. That's awesome. I got a success story for you guys. By the way, on one of our staff members, Kyle. So Kyle, who's one of our editors, by the way, this dude is, you know, he works out. He's been lifting for a long time, Jack, or whatever. When we did maps and a ball of advanced, I asked him to follow it because I wanted to see how he would respond. The advanced already working out for a while. It's not a beginner. He did Dexas can before and after. Guess what happened? Now remember all natural. He's already Jack. So we're not talking about a beginner. Somebody's already getting real strong. Yeah, dude. He gave this is all at the same time. Dexas can gain three pounds of lean body mass lost four pounds of body fat.

Starting point is 00:48:21 Oh, wow. At his level. At his level. Wow. Pretty good, right? That's excellent. He said that that was the most, probably the best gains he's ever got. He said was, was, and it was a single program. Yeah. So, I mean, yeah. So now we're, you know, obviously we're having him test some other stuff now.

Starting point is 00:48:36 Yeah, isn't that great? Yeah. That's huge. Speaking of other really cool stuff, I'm super pumped and proud of what Justin just launched. I thought. Oh, dude. we were completely, uh, disconnected from this. This has been all Justin, imagine this,

Starting point is 00:48:50 but we've been trying to work on a subscription model on Instagram, basically to service a lot of the Instagram people that we have on there that maybe don't have a program yet or maybe you do have a program, but then you want to test drive different stuff. And so Justin has created this subscription model, which every week a new basically workout routine. You get a new workout every week.

Starting point is 00:49:10 And it's super low barrier to enter. Yeah, it's under $5 a month. It's $4.99 a month to get in. And I do foresee, that's what you get guaranteed. I do foresee us doing other cool stuff on there for the subscription. I didn't we haven't even this isn't right now officially kind of watching a surface. Yeah, yeah, but I had no idea what was going to look like. I got on to it last night and then actually

Starting point is 00:49:34 went through it this morning and was super impressed with how it looks and the potential that it has. Shoulder workouts and glute workout like so every week you get a new workout, right? That's cool. Yeah, just simple workouts to start. We're gonna sort of introduce people to maps programs through this. I'll be able to do like a full workout towards the latter part. But this is too also for just like friends, family

Starting point is 00:50:00 and people that are like have no idea. Because maps programs are very robust, very comprehensive, very effective. But sometimes you just need a more simple introduction. And so that- Yeah, just follow this. Like here's a workout for today. Here, just go apply this right now in the gym

Starting point is 00:50:16 and that was sort of the motivation. And to sign up, you go to the Instagram page, mind put media. Mind put media, and then do subscription. And done deal. And it's also- Yeah, you also get this cool little, I didn't know how this thing worked until I did this, but you get like this little crown thing next to you.

Starting point is 00:50:29 So then we will know. We'll people interact with us that you're, you're subscribed. So I could already see like doing some cool stuff when I do like, yeah, when I do like live stories or do things like that on, on the Instagram page, if I see some with that, maybe let that personal views just come in and do stuff. So we'll see what it involves into the bare minimum. You're gonna get these cool workouts. I think every week, which I think that's the value

Starting point is 00:50:49 of that in itself is worth the subscription. And then we'll see what everybody enjoys from it. We'll add to it. All right, so do you guys want to hear some like good and bad, I don't know if I'm for lack of a term, good and bad news coming out of the scientific community? Well, I guess. All right, so here's where you know why it's bad,

Starting point is 00:51:06 because it comes from the World Health Organization. Our super trustworthy. Yeah, that's why I'm like, whatever dude. Here's the good part. They're saying what we've been saying now for a long time, they're telling people to avoid artificial sweeteners. So the World Health Organization just came out and said to avoid non-nutritive sweeteners or artificial.

Starting point is 00:51:24 So why are they saying that? Lane Norton's head exploded. They did, and he's pissed, right? He's doing posts. He's like, there's zero human studies that show this. There's, you know, whatever. They're saying because, I guess it's potential for some negative type of stuff.

Starting point is 00:51:37 Now, here's why it's bad news. The World Health Organization lost all credibility with their approach with COVID, and they definitely, their policies cause more problems. The data now is very clear that their policies of lockdowns and all that stuff was just it caused more problems. So I don't like to listen to them.

Starting point is 00:51:56 But I've always been saying don't eat artificial sweeteners. So there you go. So is Lane already making videos? Oh yeah. He did a whole thing on Twitter, you know kind of taking them down I love my boy, but I don't know why he doubled down so why he's doubling down because he wants to see clear data that shows I know and I guess the cool thing about Lane when I do know is that he'll change his mind he will yeah So if and when if it comes out to where it's you know definitive

Starting point is 00:52:19 Then yeah, he will he'll come out and hey That's like now now but you know and that's how he'll position, is like, listen, now we have the science to prove this. And therefore, I'm not for it now or what I thought, but until then, he's gonna. Yeah, we've never supported it, not because of like the dangers or whatever, mainly because of the behavioral effects and how it doesn't, it's not a solution,

Starting point is 00:52:40 except for maybe people who track meticulously and compete, you know, in which case they can replace calories. But otherwise, I've never, in my life, worked with a normal person where that was like the game changer. Just it just doesn't work that way. Yeah, not for your normal people. All right, so I have a shout out for someone. So this is not a fitness person,

Starting point is 00:52:57 but probably one of the most talented young people in terms of commentary, on social policy, politics, very objective, very intelligent, not inflammatory, none of that, you know, enraged politics crap. Smart, smart young lady, super articulate. Her page is the Amala, Ekpanobe, that's her name, Amala Ekpanobe. She's on Prager U, but she has her own page. Oh, that's who that is. She is so, I love her. It's a name. I'm all at it. I'm all at it. I'm all at it.

Starting point is 00:53:25 I'm all at it. I'm all at it. I'm all at it. I'm all at it. I'm all at it. I'm all at it. I'm all at it. I'm all at it.

Starting point is 00:53:33 I'm all at it. I'm all at it. I'm all at it. I'm all at it. I'm all at it. I'm all at it. I'm all at it. I'm all at it.

Starting point is 00:53:41 I'm all at it. I'm all at it. I'm all at it. I'm all at it. I'm all at it. I'm all at it. I'm all at it. I'm all at it. that she's so young in doing that, it just blows me away. So if you want good objective commentary, even if you disagree with her, she won't piss you off, because she's smart. And that's, she obviously doesn't know where it's great. Go check her out.

Starting point is 00:53:51 Check this out. Do you want to benefit from cannabinoids? Cannabinoids are molecules found in the hemp plant, like CBD, for example, but there's lots of other cannabinoids that can reduce inflammation, produce feelings of euphoria, improve creativity and innovative

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Starting point is 00:54:24 Back to the show. Our first caller is Logan from Utah. Hey Logan, what's happening, man? How can we help you? No way. I can't believe that I'm talking to you guys right now. I'm so grateful. You guys have helped me so much with my fitness goals. I started listening to you about three years ago. And any question that I've ever had with Fitness, you guys have always had an answer that's helped me so much. And it's to the point where anybody asks me questions or I talk about fitness with anybody and I'm telling them you just got to check out my phone. I don't know anything, you just got to look at my phone. So thank you guys so much for all you do. Appreciate that.

Starting point is 00:55:01 That's awesome, man. So before I get into my question, I just wanted to give you a little bit of info about myself. I'm 26 years old. I weigh 185 pounds. And I've been training for about four years. During the beginning of my fitness journey, I started doing just a lot of upper body trying to build like the big chest and do bench press, overhead press, a lot of pull ups and stuff.

Starting point is 00:55:26 And then after listening to you guys, I started realizing the importance of lower body and started doing that. And I just slowly been bulking. I got up to a 205 pounds and then realized that I had some in-bounces. Like I had the rolling forward shoulder and arch spine. And so I got your guys as prime

Starting point is 00:55:47 program and started working with that trying to address those things and work on mobility and I've kept a good amount of my strength. I've lost a little bit but now I'm back to like 185, 187 pounds right now and I think that's a little bit between the work that I do and also just not eating as many meals as I need to just to keep that that muscle mass. And so now I'm working a job where it's the most demand I've ever had on my body really physically. I work for a cabin company and we do basically the restoration. If you ever see like a cabin that gets really sun dried out and burned out, we have to remove all that dead wood with sanders and stuff. And so it's all day just with a sander on each log, every square inch of the whole cabin. And so it's, I've lost like quite a bit of weight and a lot of strength since then.

Starting point is 00:56:45 I was doing the MAPS aesthetic program. When I started, I had just finished Phase 1. Things were going well. I was increasing my protein to 1 gram per pound of body weight. I was taking creatine. My strength gains were going up. I was slowly increasing. And then once I started this job, all that just stopped.

Starting point is 00:57:05 I really had to reduce my training volume. I know in the past you guys have talked about training twice a week. When you have a really demanding job, so I switched my training to a full body on Saturdays and Mondays, just right before work. The rest of the day, I'll do the fortification sessions on the maps prime program. Just to really stretch out I'll do like the pre prime, the fortification session and the pro-spine foam rolling and that really helps me just like stretch out after a long day of work. So after I'm only doing this job temporarily for another month now, and then after that

Starting point is 00:57:46 I'm headed off to Italy where I'm doing a study abroad with my university and that's going to be three weeks and I won't have access to a gym. So my question is what can I do for the next two months to try and preserve the muscle mass that I have and not lose any more weight than I already have. And also work on the goals that I had with Mapsesthetic trying to train my rear delts and my back just to try to bring those up because those have been lagging body parts on for me for a while. Yeah, so two ways you could go about this.

Starting point is 00:58:26 First off, you gotta keep calories high if you're trained not to lose. Second, there's two ways you could do this. You could do maps on a ball at the two day a week option. That'll work just fine. Or you could do maps 15, which is about 15 to 20 minutes a day, every single day. Either one of those is gonna be great for you.

Starting point is 00:58:44 Now, depending on whichever one you do, you can just put a little bit of rear-delt focus on each one. So, maps and a ball, like you might do your rear-delt exercise before your overhead presses, for example. Same thing with maps of team, but that's about it. You do that and you'll be okay. Yeah, I like a lot of the stuff you're doing already.

Starting point is 00:59:03 I think you have the thought to go and take off, scale back on the days to do the fortification sessions and the foam rolling with all your work. Like I think you made a lot of smart moves. I like maps 15 here and then I like when you go off on vacation to transition to our new program. So we have a new program that's dropping on Sunday. Doug. Yeah, Sunday on Sunday. So actually it was yesterday. So you can give it away right now.

Starting point is 00:59:30 Okay, that's why I thought I thought that right. We're in a different. Oh, yeah. That's why I was like, what are you talking about? Okay. Yeah. So you're a first guy. Let's let's let's get your first person. We can actually talk. Yeah. First person we can talk about this and drop. So we have a maps bands program program and it's an advanced Bands program. So it's designed for someone like you who wants to build muscle and you can, all you need is a set of bands so you can travel with it. So that would be great while you're on vacation.

Starting point is 00:59:56 So I would do Maps 15 leading up to that with Sal's advice of if you want a little bit of rear delt focus on the days when you're doing exercises for the upper body stuff like that. Start with some like me rear delt flies before you get into it or add it to the workout and then transitioning into the bands program for vacation. Yeah, and the bands, this is not like a convenient, this is like a hardcore band workout. So you'll get some, you'll get some gains out of it. Yeah.

Starting point is 01:00:22 That sounds so cool. So just like you said, to start the workout with the rear delt, because I know like, I have the map shoulder mod, and that was calling for a training in three times a week. And I know like focus sessions, um, they would, uh, it would increase your training volume of that specific shoulder. If I do two days a week, still leading with the rear delt exercise, does that enough volume? Or should I do a trigger session? Keep in mind, we're also trying to balance with your work thing going on too. So the question, our answer would be different if it's like, hey, have a normal job.

Starting point is 01:01:03 I'm saying that's not that intense. It's a normal nine to five desk job, whatever. I'm trying to build as big as rear delts as I want. What should I do? Okay. Well, that's where we talk more about the shoulder mod and maybe a map, synthetic type of training like you were doing before. But because of the challenge of you are burning so many calories,

Starting point is 01:01:20 you have a strenuous, now we want to, we don't want to flirt with just because it's just throw volume Yeah, throw a ton of volume in there So literally what I would do is run maps 15 and anytime a day calls for like an upper body workout I would just start it with some like rear delt flies and then you could do like when you do those fortification sessions and you do Any sort of like primary mobility work. You could do some like band pull aparts and do some or do some rear flies with the rubber band because that's not gonna do as much damage, right? So you could add some frequency builders in there

Starting point is 01:01:51 or like trigger sessions that are focused just on on delts throughout the week that is not gonna do a lot of damage and tax the body. But I would follow 15 the way it's laid out. Anytime it's upper body, I would do some rear delts flies in there. Anytime have time for like trigger sessions Throughout the week. I would just put emphasis on my shoulders. I think that for the the type of work you're doing right now What we're trying to accomplish is is plenty for you right now. See good results

Starting point is 01:02:20 Okay, yeah, no, I can definitely do that There's one one more thing if you guys have a minute. With the work that I do everything is in front of my body using my shoulders, so they're getting a lot of Activation. It's not the rear delt. I mean, it's the the forward delt and like all everything in front of me But I'm wondering about muscle and bounces. When I've been doing the prime sessions, I've noticed zone one is extremely hard for me. That's the one that I that I focus on the most with my forward shoulder. And I feel like I've lost a lot of the traction that I've made in the past year working on that zone one, just by working these three weeks.

Starting point is 01:03:06 Everything's forward, it's harder to retract my shoulders back. So is there anything, like, could should I still do the priming movements that I've been doing to try and stop any end balances from happening while I'm working? You can just intentionally, like, that same test, that zone one test where you do the wall press. If you can find a space, like, throughout your day at work and just continuously press back and open that up

Starting point is 01:03:36 and just, just for small breaks. It's just telling your bias as a priority, we're not gonna prune, you know, this off. And it's just a way to kind of counter and balance a lot of that to anterior type of movement that you're continuously doing. You'll be surprised how effective that advice is by just, so some of the greatest mobility gains I made

Starting point is 01:03:57 was when I worked for Orange Theory and I had these, you would take the class and you'd tell people to go on a two minute run as hard as I could. And then for two minutes, I didn't have to coach or do anything, and I would get down and just do ankle mobility for like less than two minutes. But I would do that so frequently. One movement.

Starting point is 01:04:13 So frequently throughout the day that I made tremendous gains in my ankle mobility just from constantly doing that. So what Justin's saying is like literally just every time you think about it, you know, just go against the wall real quick and just get yourself in that position, do it for 30 seconds to a minute and then go about your day and just keep doing that all the time. You can't overdo that. You're trying to counter all the other stuff you're doing

Starting point is 01:04:36 forward. And so just being mindful of it. And when you do it enough times like that, you can even do it like right now sitting in your car. You know what it feels like to flatten the back against the wall, tuck your chin back right now. Nothing stops you from driving and just consciously thinking about it and activating all those muscles that puts you in that better posture. Just doing that all the time as much as you can

Starting point is 01:05:00 will help combat that. Yeah, and also keep in mind, Logan, this is the first three weeks you've done with this job. It's gonna feel worse because you're not used to it. So there's a lot of tightness and soreness that's coming from the fact that you just started this physical job that you didn't do before. So it's gonna feel worse now

Starting point is 01:05:17 than it will later on when your body acclimates. Okay. Yeah, no, I definitely believe that with just practicing movements like you guys are always telling I've seen strength gains. I've seen everything just go so much better. So awesome. I I agree with that. Thank you guys so much I appreciate it. You got it. Yeah One of the best piece of advice for people with late physical labor job because usually physical labor jobs You do repetitive movements, right? You either you're swinging something or your shovel or it's always like the same piece of advice for people with physical labor jobs. Because usually physical labor jobs, you do repetitive movements, right?

Starting point is 01:05:46 You either you're swinging something or you're shoveling. It's always like the same kind of stuff. And if you just counter that throughout the day, you'll notice better performance at work, not just better movement, less pain, but better performance at work as well, because those opposing muscles can activate and stabilize a little more.

Starting point is 01:06:02 Yeah, if I just get extension, I mean, that's always my focus. Anymore, sitting so much and being in traffic. And if I stand up, I get extension or I hang, or I can push my body through that and get that full open extension, it does wonders for me in terms of avoiding pain and everything else. Yeah, I think that people look at mobility,

Starting point is 01:06:23 a lot like they look at workouts a lot of times the wrong way, which is just that, you know, these, you need to have these intense, hard type of workouts where it's like, oh, you know, what's it, it's not worth anything unless I got, you know, 20, 30 minutes that I put in effort into this and it's like, man, I made my most gains in mobility, like just being aware of it and doing it for 10 seconds.

Starting point is 01:06:45 And just thought, just do it, do it, do it, do it, do it, do it all day long like that. And then before you know it. And then once you've done like some of the movements and you guys know that you've trained and you've practiced those movements, you know what muscles to activate. I mean, I can tell you guys right now sitting there going like, hey, activate your traps right now or activate like,

Starting point is 01:07:03 yeah, and you can do it. And because you've practiced it so many times and so that's the other benefit of you've been, so you'll start to do it while you're working. So it's like say he's sandblast and doing this thing, whatever on the end of the, he's got like a, you know, a minute where he's gets to rest or what of that. Instead of just standing there with poor posture,

Starting point is 01:07:19 he tracks his shoulder, tucks his chin and he gets. There's no walls. I didn't mention too. You can do it laying on the ground and do the same thing. So yeah, there's options there. Collar is Andrea from Indiana. Hi, Andrea. How can we help you? Hi, guys.

Starting point is 01:07:34 Thanks so much for taking my call. I really value your collective knowledge or expertise. So I'm really excited to get your take on this on my question. So if it's okay with you, I'll go ahead and ask it and then give you some context as to why I'm asking. Okay, we get. All right, so I've heard you ask a lot of live listeners

Starting point is 01:07:53 when engaging their progress, are you getting stronger? And so my question is how do you measure that outside of just lifting heavier? I asked because I've been lifting weights for almost 30 years. I was a high school athlete, took a weight lifting class just to supplement my sport, and have been lifting ever since. I'm 43 years old now. I'm a certified personal trainer, CrossFit coach, yoga instructor. At the beginning of this year, after listening to a lot of what you guys say, I came to the realization that I've been under

Starting point is 01:08:21 eating and overtraining for a long while, And with a lot of trepidation, I started reverse dieting about a month ago. During that time, I started and finished phase two of MAPS aesthetics. But even with a slow increase in calories over those four weeks, I didn't really see an increase in how much I lifted and a majority of the movements. So I'm just wondering if it's a matter of not having that much

Starting point is 01:08:43 more muscle or strength to gain because I've been doing it so long or maybe I'm just doing something wrong. Yeah, both. So, okay, at some point, strength is a wonderful metric. It's the best metric until it's not anymore. And when is it not anymore? When you've been doing it for a long time, you've been training for decades, you can only get so strong. Like, you're not going to keep going up in a way. And in fact, at some point trying to add weight to the bar, there's more risk than there's reward. You know, if you're lifting a weight where your injury risk goes up and you're like,

Starting point is 01:09:13 oh, I got to add five pounds to that. And you, you know, the risk just becomes higher. So there's a few different ways to measure strength aside from weight on the bar. There's control, there's stability, there's better range of motion that you have control under. And then for someone like you with your experience, one of my favorite things is just to do new

Starting point is 01:09:31 exercises that you're not good at and get better at them. This is one of my favorite things to do. So pick movements that you almost never do or don't do regularly and say, hey, can I get good at this exercise? And there's thousands of exercises to pick from. So there's always one that you're not doing a lot of and see if you can get better at it. Okay, I said both because I would have guessed

Starting point is 01:09:53 that someone like you would jump into maps aesthetic because you said you have a tendency to over train. Boom, you jump into maps aesthetic. It's one of the highest volume programs we have. High volume. I think you'd be better off with maps in a balleric or maps strong. I think those two programs would be better for you.

Starting point is 01:10:06 The maps aesthetic. Maps aesthetic is very high volume to give you some some context. I wouldn't follow maps aesthetic and think unless everything was absolutely perfect in my life. And then I probably still would have to modify it by lowering some of the volume. So I don't think that's the right program for you. I think an anabolic or a strong or a symmetry would be better And then I think you would see more consistent progress. Yeah, I think I think anabolic is the way to go or symmetry I think those two programs are better suited for her and I do love the advice So even though we're giving a program advice and then we encourage people to fall it as it's laid out

Starting point is 01:10:42 When you've been training for as long as you have, it is very difficult to see, you know, these big leaps. So it's a lot of times when I measure like when I consider am I getting stronger right now, it's relative to what I've been doing over the last month or two, not necessarily my, like, or also I'd be depressed all the time if I compared, like my, my PR and deadlift, my PR and squat, like I'm nowhere near any of those right now, but I am stronger today than I was just say three months ago, relative to like my training volume and consistency. So, you know, when you think of getting stronger,

Starting point is 01:11:14 don't go like, well, I've actually definitely been stronger than this in this lift. It's like, are you stronger today than you were just two weeks ago? You're getting stronger. Maybe you're not stronger than you've ever been, but you're moving in the right direction. So that's one thing to keep in mind. And then back to, I'm just gonna pile on Sal's advice

Starting point is 01:11:29 of the new exercise, like this is what has kept me consistent for over 20 years, is constantly changing like ways to go after something new. It's just like, you know, never really got good in a Turkish get up. I'm gonna see how strong I can get in a Turkish get up and just make that, or wow, I never really did a zircher deadlift or a squat before.

Starting point is 01:11:48 Let's see how good I can get at this. And so pick a single leg deadlift. Like how can I get good at this? So pick an exercise that you and you will know better than anybody what probably brings value to your physique or your goals that you don't really do and get good at it. Yeah, it's tough. I mean, it's inevitably we kind of hit a wall.

Starting point is 01:12:06 I get trained for this long. And I definitely went through that same kind of progression where it was like, well, what else can I do? I've maxed out my complete potential with bench and squat and deadlift. And for me, I really wanted to see if I could pursue more strength with my bench press, but the limitation was my shoulder.

Starting point is 01:12:28 When I found my way towards Indian clubs, I found my way towards these unconventional tools that worked a lot more on strengthening rotation. That was a big deficit I didn't even know I had with my body and control. Once I honed in on that, it like a whole new world opened up of potential. So I don't know if you've really messed around with tools and things like that, or really focused on the windmill, focused on sharpening your movement, your technique,

Starting point is 01:12:57 all of that in terms of some of those unconventional moves that were previously mentioned. But honestly, I think it, it will surprise you what that will unlock in terms of then going back into your conventional lifts. Are there any lifts that you don't do? I mean, of course there are, but there are any other top of, you know, top of mind lifts that you don't do regularly. Like do you do Turkish get ups regularly?

Starting point is 01:13:23 I don't know. I know what those are and I have done them and I'm not great at them. Also a lot of single leg stuff. I know in aesthetics there are like single leg leg presses. And those are probably the hardest thing for me to do. But even single leg RDLs are a challenge for me. So that would be. Oh, a serious 300%. Yeah, yeah, yeah, yeah.

Starting point is 01:13:42 Symmetry is at the, there you go, right there. Yeah, I mean, it's all, almost all unilateral exercises. And if you, if you, if you've identified that you're not good at that, you're gonna get a lot of progress there. It'll be enlightening for sure. Cool.

Starting point is 01:13:56 All right, I think we'll send, we'll send that over to you. Let's do that. I appreciate it. You got it. Thanks for calling in. Yeah, pal. This is the dilemma that advanced lifters get into because at some point, you're not going

Starting point is 01:14:06 to hit PRs and trying to chase a PR at some point becomes detrimental. Yeah. At some point, not like a super linear progression. Yeah, I mean, I had, look, I had this, this was, I don't know, if you want to call a realization with myself, it's like, okay, I know what my PR was for this, this, and that, but chasing that, is it going to give me any great results, and especially when I compare to the risk, more in contrast to the risk that I'm gonna go through?

Starting point is 01:14:30 No, so why am I doing it? And so I've moved my focus to other stuff, and I feel much better, so. I mean, I quickly got out of that because the likelihood that I'll ever be as strong and as fit looking as I was in my time of competing because I don't think I'll ever be that neurotic about nutrition, training volume and consistency. Like I just don't care enough or even want that.

Starting point is 01:14:53 So if I try and compare my physique or compare my strength to that period of time, yeah, it'll just be depressed all the time. So instead, it's like, hey, and even though you get 20 years and it becomes harder to see massive strength things there is always massive opportunity. Yes, because we all We all will do something more than other things and there's always I mean she pointed out already Single-dilett saw recently I've talked about how I strained my quad trying to figure out what's going on And so that's now I can't be heavy deadlifting and squatting really right now. And so that pissed me off of on this run

Starting point is 01:15:28 and consistency right now. And I'm like, you know what, I really haven't addressed lateral instability stuff. And dude, I went to do single-layed dead lifts with like 30 pound dumbbells, which is like nothing. And my stability was so off, like blew my mind where I just was not that long ago when I was doing stuff where I was jumping up on one leg and doing like a hundred pound dumbbells to see

Starting point is 01:15:50 how wobbly and oh yeah. Oh, I was just, and you're talking about somewhere, I've done all that stuff a million times, but you easily lose that if you neglect it. And so there's always opportunity in your training to shift focus on something else. It looks like a newborn deer trying to walk. That's what it did look like. Yeah. Our next caller is Ashley from Pennsylvania.

Starting point is 01:16:09 Ashley, what's happening? How can we help you? Hey, guys, I'm super excited to be chatting with you. I've been listening since 2017, and it's been really cool to see how y'all grown over time. I came for the fitness info, but have been thrilled to see how you've like evolved over time, especially.

Starting point is 01:16:27 I've loved hearing you talk about your class with Dr. Becky at Good Inside, because I'm obsessed with her. Oh, cool. And my jaw hit the floor when you said you're doing EMDR, because I don't know, just never thought I'd see that from y'all. That's cool. Is that you do that for a living or something, or why are you interested in that? No, I did it a couple of years ago for like a car accident that I was in.

Starting point is 01:16:49 And I just needed to like get past that to actually be able to even drive again. And then I'm exploring doing it again for some of the same reasons that you're doing it. I'm a mom and I just want to be like the best mom that I can be. So same thing. Awesome. Great. All right. Thanks. How can we help you? Cool. So I'm trying to decide what level of program is the most appropriate for me.

Starting point is 01:17:11 So in certain programs like in maps resistance and maps 15, there are different levels or tracks of the program. So for anybody that doesn't know what I'm talking about in resistance, there's a body weight track, a dumbbell track, and a full gym track. And in the body weight and dumbbell track, the exercises and workouts are the same throughout the phases. You just add sets as you progress through. But in the full gym version, the workouts are different in each phase.

Starting point is 01:17:35 In maps 15, the normal version, the workouts repeat twice over the course of the week, but they're different every day in advance. So my preference is to have a different workout every day or over the phases just because I really like to switch it up. But I'm trying to decide if I'm ready for the more advanced version. So just for my specific situation, I started lifting consistently in 2015 and was super into my fitness from 2015 to 2020. I ended up taking most of 2020 off because I was pregnant and because of the pandemic.

Starting point is 01:18:06 And then I was consistent for pretty much all of 2021 before taking most of 2022 off because I was pregnant again. So I started working out consistently again since February of this year. And I followed the like new mom recommendation. So I did starter. And now I'm on phase three of resistance doing the full gym version. I'm planning on doing maps 15 next and I would prefer to do the advanced version. I also don't have a suspension trainer. So I feel like I'm doing the advanced version. But my concern is I have a lot of other stresses in my life. So I don't want to overdo it. I have a two and a half year old. I have six month old twins. We aren't sleeping all the way right now. I'm also breastfeeding.

Starting point is 01:18:48 I'm not tracking any food. I just try to eat a lot because I'm literally like starving all the time. And then I don't have a super stressful job, but I have a semi stressful job. So I'm just trying to figure out like, how can I still see the benefits of doing the advanced version of maps 15 without Overdoing it or should I maybe do something else next instead?

Starting point is 01:19:11 You're a you're on point, you know why because a lot of people in your position would have would not be asking this question With the program like maps of team they'd be something like can I do maps aesthetic or something like that? You're six months postpartum with twins Okay, yeah, yeah be something like, can I do maps aesthetic or something like that? You're six months postpartum with twins. Okay. Yeah. You're almost like a baby scandal, so. Yeah, yeah, yeah. No, I know what that.

Starting point is 01:19:31 Okay. So I think you're fine with maps of teen. And here's what I'm going to say. I think you should get a suspension trainer. And I think you should gauge whether or not you do the suspension based workout or the barbell based workout based on the previous night's sleep and how you feel. Okay, so some days you could pick the advanced version, do some barbell exercises,

Starting point is 01:19:50 some days you could do the suspension-based workout because I was up four times last night. I'm not feeling very energetic and I'm kind of whatever fatigued then I would do the suspension version. I think that program would be ideal for you, especially because you've already been working out consistently, I think that will be totally fine. you, especially because you've already been working out consistently. I think that that'll be totally fine.

Starting point is 01:20:06 Yeah, I think it's a great question, but I think you already on maps advanced at 15 advances, I think going to be totally fine for you. And then another option if the, you don't switch to the suspension trainer here and there is just a scale back on the intensity. So if you felt like it was a, oh man, last night was a rough night. Baby was up and down all night and didn't good sleep in. So, you know, you still follow the program, but just reduce the weight by 50%. You know, just go through the movements, do the movements, but just back off the intensity. So you can easily modify it that way based off of the ebb and flow of your sleep schedule and stress levels throughout the week, but absolutely think you're ready for map 15

Starting point is 01:20:44 advance. I think you'll be just fine doing that. Actually, you're, uh, you're breastfeeding the twins? Yeah, so I'm actually, my son has latching issues, so I pump for him and I breastfeed her. Okay, so that's a lot. So I do everything. I was just going to say that's okay. A lot of you, because you look, you look fresh, you look like you're all good. I don't think people realize what you're doing. So you run down in a typical evening for you.

Starting point is 01:21:08 What time do you go to bed? How many times you get up and then what time is everybody up? Yeah. So we put the kids down at like basically between seven and eight. We switch off. So I'm either doing the twins or my two and a half year old. And then just kind of like chill, sometimes watch something with my husband until like nine. And then I get ready for bed. I pump one more time

Starting point is 01:21:32 or like power pump if you know what that is. I do. Like pump a couple times. And then my husband feeds the twins a bottle at 10 and I get in bed like right at 10. It varies a lot when they're up and sometimes the two and a half year old gets up occasionally too. Like the night before Mother's Day my daughter slept all the way until 5.30 and I've had her at 5.30 so I got like a really good shun go sleep but then sometimes she'll be up at 1.30, 3.30 and I typically only feed her once a night, but we'll be up. Getting them a few times and I try to like kick my husband and get him out of bed half the time just because sometimes if I don't go in there, she'll go back

Starting point is 01:22:15 to sleep. Yeah, but sometimes it just doesn't work out like that. And as soon as she peeps, you said this before, so I'll with the mom thing like is anybody peeps? I'm like, what's going on? Yeah, a lot of people don't know this, but mom, especially postpartum, you're heightened for that. And so when you hear the sound, even if they go back to sleep, you've got stressed hormones and catacoleum, it means to keep you alert. And you can't just go back to sleep. Because I remember, I remember thinking that like, oh, when the baby goes to sleep, go to sleep. And I think it's not that easy because you got to get your body to sleep, because I remember thinking that, like, oh, when the baby goes to sleep, go to sleep. And I think it's not that easy,

Starting point is 01:22:46 because you gotta get your body to calm down at that point. So that's a lot on the body. So I'll go back to what I said. I think you should alternate and even take days off if you feel like you need them, because you are probably redlining right now as it is with minimum workouts. You're probably on a daily basis, you probably feel like,

Starting point is 01:23:07 I'm already at the edge with, yeah. So I would be very careful to not overdo it, and I would treat the workouts as recuperative. I wouldn't even try to chase progress, but rather, can I go through the movements, can I feel good, can I get good full ranges of motion, because otherwise you'll probably hurt yourself or you'll start to over train your body.

Starting point is 01:23:28 Now after about a year, so you got six more months or so, this is usually when things start to become a little bit less crazy and hectic, then you can kick it up a little bit and then you're gonna kick ass. But I would definitely err on the side of less than more. So try to do less, not more because, you know, that, that sleep is such a big factor, especially so consistently, that even the, the, the, the,

Starting point is 01:23:53 the, the, you could over train so easily because you're already at the edge. Yeah. Do you have any thoughts about, like, sleep, I feel like, is the one thing that you guys would normally be like, sleep more and then you'll feel less stressed, but I feel like is the one thing that you guys would normally be like sleep more and then you'll feel less stressed, but I feel like I don't have that much control over it. So yeah, that's why you didn't hear that from us with you. Thanks, I appreciate that. Yeah, no, we recognize that. I mean, it's a it's a different situation. It's a different monster when you have you're in a season two new borns and a two and a half year old. Like we all we're all parents So we all recognize that like yeah, we can see here and give you advice all day

Starting point is 01:24:28 Hey, get eight hours of sleep. You'll be just fine. It's like yeah, right. Okay, come on the likelihood of that is Slim the nun so you got to modify other things the best advice that I've gotten so far personally is Are do you take are you getting out of the house every day on your own and get a little bit of time to yourself? That helps a lot. Yeah, I try to at least take a walk every day and then I do try to a lot of times that it's just like me on my phone for like 30 minutes in the evening, but even that is something. But like leaving the house and interacting with other adults, that makes a big difference for moms.

Starting point is 01:24:58 Yeah. Okay, because it feels very lonely. A lot of people don't know this, but being a mom with little ones is like, it's just you and the kids and then your break is just you by yourself. So some of the advice we got was I get out of the house, go interact with other adults, even if you're just walking around target or going to the mall or whatever. Do that, try and do that a little bit every day.

Starting point is 01:25:17 Some supplements can help. Ashruganda is supposedly safe during breastfeeding. It helps the body deal with stress. Because you're nursing, I'm gonna tell you to do your own research and see if that's something that you can take. But that's something that we've used. And then just being very easy on yourself, just being very easy on yourself

Starting point is 01:25:36 because you're running that red line right now. Your stress hormones are high just to keep you functioning at the moment. So pushing those even higher is not going to be beneficial. I would try and do your best to prioritize time for you and your husband to like, literally, like when the kids go down, so maybe when you would normally on your phone

Starting point is 01:25:58 or maybe you guys would watch a show of just having like 30 minutes to an hour of like just you and the two of you talking. And whether you, whether you sparked that with a, you know, a table conversation game or what that. I found that for Katrina, just me able to hear where she's at, what she's going through, how her day was, that just that conversation of keeping us as a strong tight unit and conversing on a regular basis. Because I do know how easily you can be like divided conquer, you know, I'm saying like you guys, you guys, you guys are playing defense on, you know, three opponents. It's three against two.

Starting point is 01:26:32 We're not man on man anymore. Yeah, it's not man on man anymore. And, and you can really easily get into this like, all you talk about is, hey, did you get the milk ready and oh, did we go to get this? And so it becomes versus just how you doing, honey? And how's your day? And I'm talking about our relationship. I thought, and when you talk about trying to manage stress and things like that, I really

Starting point is 01:26:54 think that there's tremendous value in that. We found like a stroller walk, you know, that was our, like, we would just go together. Instead of like, hurr just doing it or me just doing it was like, let's go together. And we would, we get a good hour talk like that. I found a lot of value in that. So if you don't already prioritize that, I think there's a lot of value in that too for managing stress.

Starting point is 01:27:13 Yeah, yeah, that makes sense. And then obviously you said, you know, the next six months I'm still kind of gonna be in this, your flight survival mode. I was planning on doing symmetry next. Do you think that that's okay? Or do you think I should do something different after? Sorry, I'm doing 15 and then I'm gonna do something else

Starting point is 01:27:32 that's thinking. Symmetry would be great. I would wait till you're done breastfeeding. So how long do you plan on doing that? I'm hoping to make it to a year, but we'll see. Yeah, a lot of things change when you stop breastfeeding because your hormones are a little different while you're breastfeeding too.

Starting point is 01:27:48 So in my experience training women postpartum, they would stop breastfeeding and then their body would start reacting like it used to type of deals. Part of that's they probably got more sleep and the other part of it is the hormone changes. So I would wait, and right now your goal with exercise is recuperative maintenance, keep myself healthy. Once you get past that kind of hump of what's going on,

Starting point is 01:28:12 then it's okay now how can I progress? And then at that point, map symmetry will be great. Do you have that, by the way? I do. I have like all everything. I have everything except for antibiotic advanced, basically. But I'm pretty far out from doing that. Are you in the forum? I don't Facebook out from doing that. Are you in the forum?

Starting point is 01:28:25 I don't Facebook. Okay, oh, you don't Facebook. That's healthy to it. Yeah, I use the Facebook and then all the old people that I know got on it and I'm done off there now. Well, if you don't mind Facebooking, I don't know, I don't know, you can vert, it was a verb. If you don't mind Facebooking again,

Starting point is 01:28:42 we'll put you in the forum. We can send you a link to it. Is that a lemme give her the free program, the new program. Oh, it's a surprise. Oh, we can tell you, huh? Yeah, we can talk about it on this one, right? Yeah, so we have an, it's an all-bands program. So it's like, okay.

Starting point is 01:28:55 Which I think could actually complement where you're kind of at and where you'll be in the next year or so. So, how've dug hook you up with that? Awesome, that sounds great. Okay, cool. Thanks for calling in Ashley. Thanks so much. I really appreciate you guys. I got it. Yeah, it's funny.

Starting point is 01:29:08 I have an infant and a two year old and then I hear twins in a two and a half year old. Oh my God, that's a, yeah, that's a, that's a, that's a zoo at home. But I mean, at that point, your workouts are not, you're not trying to progress as much as you are trying to keep yourself healthy. That's really it.

Starting point is 01:29:24 Because if you keep, if you push it, you're already pushing it. Everything's pushing it. Yeah, you get to take into account your environment and like what you can really like accomplish. And yeah, for the most part, it's really just staying healthy and like being energetic.

Starting point is 01:29:36 That's like the two biggest things. Yeah, I can't help but think, when we talk about health, we talk about it as total health, right? There's so many other parts of it. It's not always just like the physical aspect. And so if you accept that, this is where I'm not gonna be in my most physical prime.

Starting point is 01:29:50 So it's more like what you said. It's like, treat your workouts as more recovery and kind of maintaining and just being healthy as far as movements concern. And then honestly trying to prioritize other parts of that. That's why I kind of went the direction with the relationship because I know when you get,

Starting point is 01:30:04 I mean, I don't know from personal experience what's like to have three kids can only imagine, but I know what it was like just playing defense with one, how easily you can get separated from your partner. Like two ships passing in the night? Yeah, it becomes a, it becomes more, you know, and there's nothing like that. Two good partners tend to work like that.

Starting point is 01:30:20 Hey, now we're on a team. It's a hard time in our life. Let's conquer it. And before you know, it's like the stuff that you're only talking about is house, the dishes, the grocery shopping, the baby, diapers, milk, like it's like, oh shit, when will we check in with each other? When was the last time that we talked about

Starting point is 01:30:36 our personal needs or the things that we are happy with in our relationship or we're working on? And so, I mean, that's a part of health. And doing that, I think, will bleed into the other proceeds too. Our next caller is Caitlin from Canada. Hi Caitlin, how can we help you? I have a question and I'll read it to you.

Starting point is 01:30:55 I wanted to say thank you first. I'm very excited to be here. Thank you. So I'll read you my question. And if you want to ask more questions, you're welcome too. So my question is, what should I be doing for warm-ups, cooldowns, et cetera? I feel like my warm-ups take a very long time, like,

Starting point is 01:31:09 20, 25 minutes, and I hate doing them, mostly because it's kind of painful, if I'm going to be honest. And I tried Maps Prime Pro, because I, like, my boyfriend ran me through a session, because I was debating if I was going to buy that or the Maps 15. But I was just wondering, would that substitute my work out or would that be a warm up? And then what should I be doing to activate my glutes before lifting and running as like a warm up,

Starting point is 01:31:35 I guess? Okay, so there's more to this. We got to talk about the running and the knee pain and stuff, too. Yeah, I see that. Okay, so Prime uh, prime pro, those mobility movements, so those, uh, you know, connecting movements, you just do them on throughout the day. You don't have to do them as a workout. You can do them in a workout. But I would, I would practice one or two of your favorite ones just throughout the day, you know, when you have a minute, you just get down the floor, do a couple of them. Come back up as far as a warm up is concerned. By the way, I'm sorry to interrupt you, but on that point for what I see in your question what you like to do. So that 90, 90 in combat stretch is going to be the two. Those are probably the two five. I would be like mandatory.

Starting point is 01:32:11 I would make you do. Which you probably, which are probably difficult. Yeah. Yes. A good, you know, decent warm up shouldn't take more than 10 to 15 minutes. So you can use maps prime and maps. If you don't have that, I'll send that to you. That one is designed specifically for a warmup.

Starting point is 01:32:26 Prime Pro is more correctional exercise you do on off days or throughout the day. You can also use Prime Pro as a warmup by using some of the correctional exercises or movements that work for you, but 10 to 15 minutes should be plenty. As far as activating your glutes is concerned, any exercise that lets you feel the glutes

Starting point is 01:32:43 but not exhaust them is a great way to activate. Okay, but it gets more specific depending on the individual, but a good general answer would be like floor bridges, floor bridges, and you're not trying to exhaust them. You just want to feel them. You want to feel them and feel what it feels like to connect. Because then when you go on to do your big movements, you know how to move to get those glutes to fire. Yes, okay. And that's probably I thought that might be related to why my hips. I was having a hard time with my hips and my knees was because my glutes weren't activated

Starting point is 01:33:12 when I was lifting and running. So yeah, it's probably more to do with your ankles. Angles, okay. Yeah, usually it has to do with ankles. When you squat down, you have trouble squatting with a good depth. Yes, I do. If you come up on your heels, like if you come up on your toes, I bet you could squat all the way down a lot easier.

Starting point is 01:33:33 Okay, so come up on my toes. Not that I want you to do that. That's just the sign that tells you that it's your ankle. So if you practice a squat, it's hard to go down. But then you lift your heels, like you stand on a couple couple 25 pound plates, then you go down all the way. It's then it's your ankles. Then work on ankle mobility. And it's usually ankle mobility, that's the issue.

Starting point is 01:33:51 I honestly think that's why I said the 1990 and the combat stretch, live in those. That should be the way you start every workout routine that should be, you always do that before you go in a run. If you're at home and you're watching Netflix, get down and do it on the floor, like make that some, those, and this is how like, that doesn't mean that

Starting point is 01:34:12 there might be other things that you should be also doing or that could help you. But when I have a client, especially when they, they openly will admit that, hey, I just dread these long ass warmups. I, I hear that, right? And I too don't like that. So I like to pick one or two things

Starting point is 01:34:27 that I know is going to make an impact on that client and just drill that home. And instead of it becoming this daunting 20 plus minute warmup, it's these frequent all the time, one or two minutes, just get to one or two minutes, get down, do conmeasures. That's it, be done with it. Go about your day.

Starting point is 01:34:44 And then get down again and do 90 90, just for two minutes, get down, do con-batchers. That's it, be done with it. Go about your day. And then get down again and do 90, 90, just for two minutes, be done with it. And just do it frequently, shorter, all the time, and you'll see tremendous benefit from that. Yeah, the only other one. I know a combat stretch can be difficult, you know, especially if you have like extreme ankle problems, or, you know,

Starting point is 01:35:03 it's talking to you quite a bit. Like, I don't know what we call it in one of our pros, but it's it's like an inch worm, right? So you're on your hands and your feet and you're trying to pipe your hips up as high as possible. The intention there is to really drive your heel to the ground, which is going to be very, very difficult for you. But if you isolate that too, you can go and progress it.

Starting point is 01:35:23 So you kind of place more pressure on one foot versus the other and really just focus on like, you know, that specific movement to then also get that connectivity going on your post-tier chain, get your hamstrings involved and your glutes. And that's just another great one to throw in there. I think we call it hand walkouts in the program. Or is it the whole thing? Yeah, it's like in play, basically, but yeah, hand walkout inchworm, look for that. Okay, perfect.

Starting point is 01:35:48 Thank you. And how long do you typically hold those exercises for like about a minute, would you say? What do you mean, hold the position? No, for the building. Yeah, like a 90. Oh, so five second five seconds. Oh, okay.

Starting point is 01:36:00 Yeah, you get in it and you fire the muscles, connect, get into the position, squeeze everything for five five seconds then rest and then read it It should be difficult because you're squeezing intentionally so it's not like a passive Stretch it all if you go to prime pro webinar dot com Okay, I did a free one hour webinar. Oh, yeah, he coaches you all the way and I coach people through combat stretch and 90 90 in there so you can literally see exactly how I'd want you to do it And so yeah, and I think that's the first two exercises. I actually teach on there Download that you just got I think you got to put your email in and then we email it to you instantly right after that

Starting point is 01:36:35 So go on there watch how I coach it and then that's how I want you to do it Perfect. Thank you so much. That's awesome. You got a Caitlin. Thank you. Have a good day guys Thank you on Bye. That's awesome. You got a Caitlin. Thank you. Have a good day, guys. Thank you. I'm doing. Bye. Yeah. Good, good questions. Uh, sounds like a lot of the questions we get with people who are just kind of getting into it and figuring out how they should get their body set up.

Starting point is 01:36:54 It's funny because people, I mean, it's, it's, it's logical. If something hits hurts, then that's where the issue is coming from. But oftentimes that's not the case. Your knee and your hip pain oftentimes is not coming from proper from problems with the hip and knee, but rather the ankles. It's one of the reasons why when we get people that get pr, so prime pro, like you said, is more correctional. So the idea of prime pro was that if somebody has chronic pain that they're dealing with somewhere in their body, that program is designed to help you get to the root cause of that, because many times if it's not an acute injury, it's chronic pain over time,

Starting point is 01:37:25 it's somewhat of a mobility issue somewhere, a lack of mobility in one of the major joints. And so we address all the major joints and teach you how to test it on how good it is as far as the mobility range of motion. And then we teach you exercises to improve that. And the one that we always get is, how come there's nothing for the knee?

Starting point is 01:37:43 But you're not gonna do any mobility drill specifically. So you're affected by ankle injury. That's right. So if you have knee issues, it's 99% of the time, it's ankle or hip related. So unless you have again, some sort of acute injury or something going on where you've worn down bone on bone and that's why you're...

Starting point is 01:38:00 Yeah, and a real quick, just quick and dirty assessment is those three points of contact. So if you're big toe, you're doing it. Yeah, and a real quick, just quick and dirty assessment is those three points of contact. So if you're big toe, you're pinky toe, and then basically the tongue of your shoe, like that focus in terms of when your heels raise, when you're walking versus like, if I can get my heel all the way to the ground, just that quick, like if I could just focus on

Starting point is 01:38:20 what my body's doing and my feet in terms of grounding myself, like that's gonna go a long way. Yeah, look, check this out. If you wanna follow some of our programs, but you wanna start small, go to MindPump Media on Instagram. Check this out for under $5 a month. You get workouts updated every single week. There's a Maps workouts.

Starting point is 01:38:38 Maps workouts under $5 a month. It's MindPump Media on Instagram. Also, if you wanna follow us on Instagram, Justin is at Mind Pump Justin. I'm at Mind Pump to Stefano and Adam is at Mind Pump Adam. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy

Starting point is 01:38:55 and maximize your overall performance, check out our discounted RGB Superbundle at Mind Pump Media.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

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Mind Pump: Raw Fitness Truth - 2081: How to Keep Progressing as an Advanced Lifter, the Perfect Way to Warm Up Before Lifting, How to Work Out Postpartum & More (Listener Live Coaching)

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