Mind Pump: Raw Fitness Truth - 2244: The Most Effective Way to Do Group Fitness, Tips for Overcoming Lower Back Pain, Ways to Keep Gains After Giving Birth & 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. Mind, pop, mind, pop with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness health and entertainment podcast in history. This is Mind Pump Rine. Today's episode, we answered live caller's questions, but this was after the intro portion. It was 51 minutes long today. That's what we talk about current events, family life, fitness and health studies

Starting point is 00:00:29 and much more. By the way, you could check the show notes for timestamps if you just want to fast forward to your favorite part. Also, if you want to ask us a question live and get some help, email us at live at mindpumpmedia.com. By the way, on the 15th of this month, we have a three-part train, the trainer series live online. I'll be coaching trainers and trainers. I'll be more successful if you wanna sign up for that. It's totally free to go to mine.pumptrainer.com. Now, this episode is brought to you by some sponsors.

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Starting point is 00:02:10 So these are several programs put together in a bundle, massive, massive discounts. Here's what they are. We have the new to weightlifting bundle. We have the body transformation bundle. We have the new year extreme intensity bundle, and we have the body transformation bundle 2.0. Every single one of these is between 300 to 350 dollars off.

Starting point is 00:02:31 So it's huge, huge savings. We only do this once a year. So if you're interested, go to mapsgenuary.com. All right, here comes the show. All right, everybody. Don't think of zebras. All right, here comes the show. All right, everybody, don't think of Zebras. All right, here's what just happened. You're thinking of Zebras. What's my point? If you want to stop a behavior, if you want to change your behaviors,

Starting point is 00:02:53 don't think to yourself, don't do that. It doesn't work. You have to replace it with something else. In fact, the most effective strategies are to find behaviors that are healthy, that give you a little bit of what the bad behaviors were giving you. In other words, if you need to feel more relaxed, if you need to feel some comfort,

Starting point is 00:03:11 find a healthier way to do that with other behaviors. You can't simply stop behaviors. You have to replace them. I love this tip. This reminds me a lot of when I would golf, and it was like, you get this water hazard right in front of you. And all you think is I have to hit it over the water has or don't hit it in the water.

Starting point is 00:03:28 Don't hit it in the water. So you hit it in the water. Yeah, yeah. It's just that it's that weird psychology where it's just like you're so focused on that negative aspect and you're not thinking about everything else to get you somewhere. It also reminds me, I think of maybe the single greatest hack that I've figured

Starting point is 00:03:47 out as a coach and trainer when it came to diet with clients, instead of looking at these bad habits or behaviors around eating fast food or drinking alcohol, or I didn't focus on that with the clients. Instead, I focused on what I wanted them to go get. The psychology around that was just mind blowing on how successful the clients. Instead, I focused on what I wanted them to go get. The psychology around that was just mind blowing on how successful it was. It was crazy. If I told somebody that they can't eat these things, sure, some people that had a lot of good discipline could stick to it, but it was inevitable that they would eventually break. This was six

Starting point is 00:04:18 months of year later. And I used to justify that early on as like, oh, this is just, you know, job security. These clients need me. They're gonna need me forever. I really did. It was a bad way to look at it. Instead of thinking like, how do I really solve this? You know, I just, oh, some people aren't disciplined enough. No, the truth is that when you tell someone

Starting point is 00:04:34 they can't have it, they fixate on it. It is. And then it becomes this rebellious thing. This, this, to me became, by the way, this applies to everything. And this is, you know, I'm, I'm applying this to myself in certain aspects of my life right now,

Starting point is 00:04:47 but this for fitness became very clear. When I trained a young lady who had struggled with eating disorder, and so her mom hired me, and she told me specifically my daughter, Anne Rexick, she's recovering, I'd like you to train her, and I had talked to the girls therapists before training her because I thought, I had my own to train her. And I had talked to the girl's therapist before training her, because I thought, I had my own body image issues

Starting point is 00:05:08 that I dealt with and I thought, how am I gonna not trigger this girl with working out in the gym? If she has body image issues, she was anorexic. How do I talk to about diet? How do I talk to about exercise? When all I do is talk about getting leaner, looking better at that time, avoiding these types of foods.

Starting point is 00:05:24 And the therapist said, no, no, just have her focus on getting stronger. And it was like, I like Paul went off. I'm not gonna talk to her about her body or weight loss or don't restrict yourself with diet or no, don't not eat like you did in the past. All I did was I said, hey, what we're gonna focus on is getting you as strong as possible.

Starting point is 00:05:43 That's all we're gonna do. And so she took her focus off of appearance and I gotta look at particular, what are two, I'm just gonna get stronger. And that was amazing. So relieving. Not only was it relieving, but what do you have to do to get stronger?

Starting point is 00:05:57 All the stuff that I would have wanted her to do anyway, right, she has to eat more protein. She's got, we're gonna pay attention to her performance, takes her, her eyes off of her body, and the success was just exceptional. And that's just really what it is. You know, you're also highlighting how I can always tell like somebody's

Starting point is 00:06:13 like a really good coach and a trainer. And also explains why I think sometimes people that listen to the show get frustrated probably when they recommend like some trainer, right? Some young trainer who like touts all the great studies and they're like, can he super fit and he's motivational? And they're like, why don't you guys bring him on? He's so great. He's just that. It's like, I can tell by what he or she is communicating at what stage or level

Starting point is 00:06:37 they are as a coach and a trainer. Yeah. I haven't realized. Yeah. And it's like, and it's not to knock on them and say, like, they're bad. It just means that they haven't reached a level yet of really understanding how to help these people. Sure, they can regurgitate a study about nutrition or exercise, which there's a lot of value in understanding those studies.

Starting point is 00:06:56 I think that's part of the process. But if that's all they're hammering and they're drilling down to people is the science and the studies and they're not talking about behavioral science and the psychology around everything that we do. They're missing the biggest piece, in my opinion. So I'm not excited about bringing them on to share their knowledge and information, because it's not there yet.

Starting point is 00:07:16 It's not at a place where it's really going to truly shift the way people look at exercise and nutrition. And really, that's where the conversation has to go because anybody can Google search now, a study or understand how to exercise or eat properly, but learning how to change behaviors, that's the monster. Yeah, so for someone listening, how would you apply this?

Starting point is 00:07:37 Well, if you reach for food and you've identified that the reason why you reach for certain things is because you're anxious. Let's just say you're uncomfortable and food brings you've identified that the reason why you reach for certain things is because you're anxious. Let's just say you're uncomfortable and food brings you comfort. So in uncomfortable situations, or when you're under a lot of stress, you've identified in yourself, and this is different from person to person. For some people, it's boredom, for other people, it's whatever, but let's just say this is you, right? That when you're uncomfortable, you're stressed out, you reach for hyper-palorable and enjoyable foods because in the moment, while you're stressed out, you reach for hyper-palorable and enjoyable foods

Starting point is 00:08:05 because in the moment while you're eating them, they do satisfy something. They do solve the problem for you temporarily. And yes, the solution is terrible in the sense that it causes the problem to get worse over time because obviously your health goes down more, you become more, let's say obese, which causes more stress, more anxiety,

Starting point is 00:08:23 which causes you to eat more and all that. But in the temporary, it does solve that problem. I don't feel good. I'm anxious. While I'm eating this food, I feel really good. So you may say to yourself, I need to stop eating that food. That's like trying not to think of zebra's.

Starting point is 00:08:37 You're gonna fail. Instead, say to yourself, what feeling am I looking for? I want relief from this anxiety or this stress or this discomfort. Let me think of a better alternative, something that's healthier, that will give me some of that. It's not going to replace it completely. You've already developed a relationship with food where it really does a really good job for you. But think of something else that can kind of do that a little bit for you. So you might think, say to yourself, well, okay, I really like talking to my friend. So when I have that feeling where I need to just Medicaid myself a food, I'm going to

Starting point is 00:09:12 call my friend, or maybe it's a walk, or maybe it's stretching, or maybe it's listening to an audiobook, or what it really doesn't matter. If it's a better behavior, you could replace the old one with that better behavior and then over time Step latter yourself to better and better behaviors to the point where maybe you don't even need to find something for yourself But if you just simply get rid of that behavior You haven't solved the problem the problem is not the food that's causing problems for sure The problem is you don't know how to deal with Whatever it is discomfort, stress or whatever.

Starting point is 00:09:48 And until you figure that out, it's going to be a struggle. So I'm curious, you shared some of this off-air with me and some of the stuff that you're trying to do. I'm more curious, I'm less curious about the vices. I think everybody has vices or things that they tend to gravitate towards in those moments. I'm actually more curious on, have you hacked into the things that you're replacing that those feelings when it comes around and you want to do something? What have you found is the replacement for that?

Starting point is 00:10:16 Okay. So, I want to preface this. I really getting super personal sometimes from me is hard, but so this is going to be very personal. And it's hard because it feels, obviously it's out in the public and it feels like, I'm signaling to everybody what I'm doing or whatever. At least that's how it feels to me

Starting point is 00:10:31 when other people do it, I get annoyed with it. So, I'm doing the same thing, but there's a reason for it. I'm asking you, so. But it's cooler. Well, here's what, here's a deal. There's a reason why I did this. Okay, so let me back up. So, I've been trying to reduce my use of things

Starting point is 00:10:46 that are that help distract me from negative feelings. So one of them is cannabis, so I can use marijuana. Another one is creatum. This is an over the counter herb that has got some opiate like quality social media can be like this for me as well. But those are the two big ones.

Starting point is 00:11:03 And you guys know this, I've been trying to reduce my usage. Now for, I don't know, six months or longer. And I kept failing. I kept failing, I kept failing, and I kept failing. Now, my usage wasn't like through the roof. It wasn't like I'm getting stoned all day long. It was that night before bed. My creatin'm use, I think I got up to at the high end, I was taking maybe seven or eight capsules a day, which is not a lot. No, I know people, I mean, not people, I know that people can get as high as 30, 40, 50. I was functional, I was going to work and, you know,

Starting point is 00:11:34 whatever, but when I tried to stop, I couldn't. This happened to me a bunch of times, where I like go like a day or two, and then I come back, day or two, and I come back. And did you connect that feeling of not being able to stop was more of the physiological effects from those things or was it more of a mental thing? No, there was no physiological withdrawal.

Starting point is 00:11:53 That was a long enough. Interesting. It's like, you know how long you have to go off cannabis for a week or two before you start to notice withdrawal. Yeah. With freedom, I guess depending on how much you're used, but I wouldn't notice anything if that went off a day. It was all psychological.

Starting point is 00:12:07 Oh, interesting. So you've been irritated, more so, or is it like, what do you notice? I want to feel good, and I don't want to feel anything other than good. So it could be anxious, it could be stressed. Usually anxiety, I'm very anxious, and I'm very uncomfortable on my own,

Starting point is 00:12:26 just be honest, uncomfortable on my own skin. And I don't process shit. I keep it all down here and I just do what I think what I'm supposed to write. So I was trying to stop, trying to stop, couldn't, it wasn't happening. And you know, my wife's super supportive and we've been going through some other stuff.

Starting point is 00:12:43 And so I said to myself, you know, I know myself very well. Here's something you guys know about me that maybe the audience doesn't know. I don't talk about anything anybody. If I'm having a challenge or whatever, you guys, everybody in the world that's close to me doesn't know until it's so bad that it breaks. Nobody knows nothing. I don't talk about it. And it just goes back to childhood. I just don't talk about anything. So I keep everything inside and I said, okay, I need to talk to people because that keeps me accountable.

Starting point is 00:13:15 And I think if I tell people that then that's gonna make me feel either like I'm helping someone, which I feel, if I feel like I'm helping someone, I'll be more motivated to be consistent. And number two, I'll be too embarrassed to not follow through. So I said, who in my life is the, who are the people I would least likely want to tell? I have a problem with cannabis and cratum or just substances in general. My parents. My parents. Did you go through that?

Starting point is 00:13:47 Did you go through that? The last. Did you go through that? The last. Did you go through that? The last. The last. Did you go through that?

Starting point is 00:13:54 The last. The last. Did you go through that? The last. The last. The last. The last. The last.

Starting point is 00:14:02 The last. The last. The last. The last. The last. The last. The last. to my parents, I want to be perfect. So I got on the phone with my parents and I had Jessica on the other line because I wanted people there and I told my parents, and they were very supportive. And of course my mom's a little anxious, so she's like, are you doing anything else? Are you?

Starting point is 00:14:14 You know it's a gateway. She, oh no, no, you understand. Are you doing math? Are you doing heroin? Are you doing it? No, she did it. No, mom, I'm not. It's not like that or whatever.

Starting point is 00:14:24 It's like, is your health going bad? Are you under a bridge right now? What's that? No, mom, I'm not, you know, I'm not having sex and alleyways for drugs. I said, no, I told my, I said, I said, I just, I tried to stop like several times and I couldn't. And I had to, I knew if I told you guys,

Starting point is 00:14:40 it would make it much more real for me. Cause that's the other part, me not talking about it, it's not real, it's kind of like just inside of me. I tell people that, oh fuck, this is a real deal. Like I really have a problem. Right, right. So I did that and then I came home and I was like, you know, I had to kind of deal with the feelings

Starting point is 00:14:56 of my parents knowing that I'm doing with this, you know, having this challenge. And then I thought, I should probably, I'm gonna post this on social media because it's gonna feel like I'm helping people. And that'll make me feel better about it. I'll feel stronger about it. If I feel like I'm helping someone else, I'll feel stronger about it. So I fucking posted it on acts, I actually posted on acts that I'm having

Starting point is 00:15:17 a struggle with this or whatever. Oh, I didn't even see you did that. I hit send and I threw my phone on the side of the room and I just fucking let I told myself if in three hours, I changed my phone on the side of the room and I just fucking let, I told myself, if in three hours, I'd change my mind, I'll take it out, but I gave myself three hours so I knew, that'll be enough time for people to see it. Yeah, yeah, it's sitting there. And it's still there.

Starting point is 00:15:34 We know what's funny, one of the most viral tweets I've ever put out. Are you serious? I didn't even know that. I didn't even see it. Like a hundred thousand, at this point, like a hundred thousand views and like a hundred comments and all that stuff.

Starting point is 00:15:44 And so anyway, so I did that. And it's just, I'm trying to get, I also took Instagram off my phone. So I'm going to put it back on when it's my day in the life. Otherwise, I already don't use Instagram. We're already having an assistant to manage is my personal one because Instagram of all the social media ones are the most toxic, it's distracting. It's just the most distracting for me, 100%. So got rid of that one.

Starting point is 00:16:10 I create them, I went down a pill every day. So I went six, five, four, three, two, one, now zero. Cannabis went from nightly to every other, to every third, and now I'm gonna be down to once a week and then off. So I'm trying to scale it down to prevent withdrawal, which I don't know if that's a good or bad strategy. You know, so that's what I recommend for caffeine for people, so that's what I'm trying.

Starting point is 00:16:36 So that's that, so. And so, and now I couldn't, I couldn't just stop, right? I had to replace it with something else. Yeah, that's what I was curious to see. Yeah, so what did you change? And did you change each one with different things or is it across the board? If you have the desire to get on social,

Starting point is 00:16:51 you have the desire to have creative, you have the desire to, this is my go-to move, or you have... First thing, the first thing, and I'm gonna add things to this, but prayer. That's the big one for me. Yeah. And for me, that helps because it's the most real that I am.

Starting point is 00:17:07 So what, because, you know, I believe in God. So when I pray, I believe He knows everything. So I can't be fake, right? I can be fake to you guys. Like I could say to you, oh no, I'm fine. I'm stopping this. It's all good. If I'm praying to God, He knows everything.

Starting point is 00:17:22 And I say I'm fine. And I'm like, actually, you know, it's not fine. You know what I'm having fun. You know what I mean? So it's just pray, pray, pray, pray. And that's making a big difference. I'm also gonna either do Brazilian Jiu-Jitsu again, or yoga. I know there's a very different.

Starting point is 00:17:38 It's super relaxing. Yeah. Wait. So Jiu-Jitsu, because of the social component, I don't have a social component outside of a home and work. I don't do anything to anybody. So it'd be nice to go out. Plus Jiu Jitsu is a healthy less body focused outlet for me. Like lifting weights can make me little body focus. Yeah. Jiu Jitsu, it's performance, 100%. I told you I'm down to do that with you. Yeah. I would do that with you. So there's that.

Starting point is 00:18:05 And then yoga is the other one. And yoga makes me really fucking uncomfortable. I've done it before. It makes me super uncomfortable, super quiet. I'm in there, I've a meet head, I suck at it. It's yin yoga. I'm holding stretches for long periods of time. I gotta think about shit and sit in my own uncomfortable.

Starting point is 00:18:20 But I'm trying to find ways to be uncomfortable. And then, you know, it's crazy to Being uncomfortable and trying to avoid it. Man, it makes me communicate differently. It makes me see things differently It's not good, dude. You got to be you got to be in it. It is not good, man. It's not good I learned about polyvagal theory Recently trip off this when you're in fight or flight, which I'm probably in a lot of time, did you know that a friendly face will appear suspicious and that a scared face will appear threatening?

Starting point is 00:18:55 Your brain perceives things differently when you're in a fight or flight. Interesting. Your ear will hear high pitched and low pitched sounds and will almost try to remove mid-range sounds. Okay, so now that you know that, everything's the threat when you're in a fight or flight. your high pitched and low pitched sounds and we'll almost, we'll try to remove mid-range sounds. Okay, so now that you know that, everything's the threat when you're in a fight of flight. That's what you're, everything is basically, everything to fucking threat. Now that you understand that and you know that, have you seen that manifest? Like, oh, you have. Oh, interesting. Do you remember the first, like, like, oh, that's interesting.

Starting point is 00:19:21 I'm reading, I'm probably reading this wrong. Oh, I communicate to my wife passively aggressively a lot because I'll perceive what she's saying to me as an attack and not even realize it. And then I'll say something and then I'll think about it after this where I've been doing. And I'm gonna think about it. I was kind of a veiled thing that I said. I'm kind of like, yeah.

Starting point is 00:19:40 So interesting. So there's a long process. Step one is getting rid of distractions, because without that, that's black and white, but that's not the root problem. I think for some people that is the big, big problem, for me, that's the, that's like a black and white.

Starting point is 00:19:55 Yeah, it's the same thing. The reason why one of our favorite tips to give somebody who's starting a diet is to just don't eat by the phone. That's your first step. Yeah, we'll get into what to distract. And people think that sometimes it's stupid, it's piece of advice.'t eat by the phone. That's your first step. We'll get into what to eat. And people think that sometimes it's stupid and piece of advice.

Starting point is 00:20:07 No, it's brilliant. It's like if you do things, if you have these bad nutritional habits that you tend to gravitate towards and you start to make the connection that you're always scrolling on your phone while you're doing it or you're watching television in your living room and you're stuffing your face, the first step isn't like, oh, you need to get six ounces of chicken breast

Starting point is 00:20:24 and have one cup of rice and have a vegetable. No, the first thing is just actually stop watching television or scrolling on your phone while you do that. Get rid of the distraction, become more aware. Step one. Become more aware and right away you'll find you'll already probably start making better decisions. And so, and then you move into the.

Starting point is 00:20:41 It's like calming your heart rate now. Making like any kind of an intense like a conversation you have with somebody to just kind of like really start focusing on like calming down and like the delivery's so much better. Here's how bad it is for me. I don't even know when I'm anxious. I don't even fucking know it.

Starting point is 00:20:59 I started to figure it out. I get this feeling on my hands because it's when you distract it. I just, I'm so good at turning that shit off that I've been told it's a superpower. Yeah, at some point, it's not. Because I get this feeling in my hands, I get this feeling in my feet,

Starting point is 00:21:16 my mouth will get a little dry, and I don't even notice it. Now, you know what I do? I notice those things first, and then I go, oh shit, I'm starting to feel a little anxious. Oh wow. Yeah, that's really wild.

Starting point is 00:21:27 Yeah, it's wild. It's just, you know, just how you may grow up, really shapes and forms, how you operate, and like undoing that is like, it's a trip to learn as an adult, like how all of those things, and all those interactions, and all of those like potential little traumas in your life have affected like who you are. Dude, there's a story, I'm gonna mess it up, but there's like stories like this, that

Starting point is 00:21:52 boy that was born with one eye-sone shut and threat his whole life everybody says, why don't you just open your other eyes, like we're talking about, I see everything, there's nothing wrong, whatever. He did not know that it was zone shut until they took the threat out. And then you see, that's what it's like. So you just don't know what you don't know. Such a crazy, such a crazy process. So I guess that would kind of count as like New Year's resolution e. Yeah. I hate that. I'm trying to segue into our like New Year's adventure. I actually didn't this year. Normally, you always do. Yeah? Yeah, normally we do we do some like that. We actually didn't do that this year

Starting point is 00:22:28 Hmm. I didn't even think about that this year We and her and I had a great New Year's. We were it was just her and I mean her and Mack So we had a really good New Year's and we didn't actually sit down and make a list of things. I mean I guess we kind of did Like not formally like right We talked about this week coming up and like, hey, I want to get back on this and I've got stuff ready to meal prep and so we did some things like that, but not as formal as I've done in the past. Yeah. This was a lot of fun. I don't like New Year's resolutions because of our experience

Starting point is 00:22:57 with them in gems. Yeah. I think that's why I'm not a little teamed by that, I would say. Totally. It's an arbitrary number. Oh, it's January 1st. What's the difference between? But you know what I think I can be, I'm so cynical that I just forget the actual value and creating new. I was talking to Courtney though, like honestly out of all the holidays,

Starting point is 00:23:15 I get the most gracious or like I look back like fondly over, I guess the whole year. Like yeah, yeah in terms of like gratitude. I get that way too. You know, and yeah, because I'm starting a new year, I'm like, well, I just want to see like and reflect on all the good positive things that went. Because I mean, the negative is just inevitable. But like for me to like, you know, really take that, but then build upon that grow, you know,

Starting point is 00:23:38 further in that direction is where I always want to go in terms of like some kind of a goal. But really, for me, it's like a fun looking back of that. But this year was really interesting because I was having this kind of sentimental, it's the only time I get sentimental, I'll be honest with you. And then you want to hit me up and be like,

Starting point is 00:23:54 oh, I love you, babe, I love you, dude. I might say it then. Yeah. I'll come on the third floor. Just on New Year's Eve. Yeah, that's it, that's it. So this year was weird, like Courtney kind of knew that, and we were having some wine and hanging out.

Starting point is 00:24:10 The kids were sick, and so it actually ruined our plans altered. We had to drive back, we were up in truck, we had to drive back home, we got home, and then we tried to make the most of it and watch movies and hang out with the kids, but the kids were but the kids were just out. This was a bad one, this flew. They were like fever and ever it was puking until we got there. But for some reason they slapped and were watching TV and Courtney Erkandar are a thing and then they kind of woke back up and then it was almost like midnight. And actually we were watching Willow leading up and it like literally stopped right at like

Starting point is 00:24:51 11.58 or something. And so I was like, okay, we're watching this and then all of a sudden like three, two, one, ever. Right on the dark. Literally on the money. and it was like and we laugh about it now. We're like oh my god poor guy and you just like Like not not fun puke, you know, this was bad worse and so what's a fun puke? What do you mean? I mean you don't have fun Just get it out I can see Sometimes I do I get to see you. You're not good. Sometimes I do that. I try to change it. You know, like, you have fun with it. Like, I'm a dragon.

Starting point is 00:25:29 Ah! You know, it's something like that. But no, I didn't work out like that. But yeah, so we, it was just, it was different. Man, everybody, and even our Christmas too, like Courtney's whole family was just like knocked out. So we didn't get to do Christmas with them, but actually in turn, we had nothing but like peace quiet,

Starting point is 00:25:47 like a whole day to ourselves. I was like, I could do this. Yeah, that's nice. I love her family, but I could do this. Speaking of Christmas. My, my, so we did Christmas Eve alone also, which is our kids, but my family did their Christmas Eve and my sister, that was a good idea to hire someone who's

Starting point is 00:26:05 a Santa to come to like you know be with the kids and pass out gifts and stuff. And you know I thought to myself I wasn't there so I didn't have to say anything but I was thinking myself while I was at home like what kind of like older man Alexa worked on Christmas Eve. You really got a question that, right? To like, okay, so an older guy, because he's got to be here and everything's an older guy, he elects to work on Christmas Eve to go to someone else's house. It's Christmas Eve. It's a holiday. He's gonna go work and he's gonna be with kids, right? This is a creep. There's no way he's not a great, just mind defaulting to the thing that you just

Starting point is 00:26:43 talked about. Okay, am I wrong? Yes, yeah, am I wrong? I mean, I suspect. It could also be this guy. It could be the guy who lost his family and doesn't have a family anymore. Oh, come on, bro. You make me feel better. And he's got this one.

Starting point is 00:26:54 He's got this one. His one connection back to giving back to Christmas has seen the joy from kids when they see him in the house. And so, I think he's a pedophile. I have you. It's one or the other. So anyway, so he's there, right?

Starting point is 00:27:06 So afterwards, I was talking to my brother about it, my brother's got kids. And my health wasn't, he was like, it was good, it was good, he's like, oh, it's kind of weird though. He knows like a stranger in a house, put every Santa Claus on Christmas Eve. And I'm like, yeah, who does that on Christmas Eve? Like who works?

Starting point is 00:27:19 Cause that's what I was thinking too. He goes, later he took off his gloves, he goes, Sal, he goes, he had like different color fingernails and stuff all weird. And I'm like, hold his, he's like, he looks like he's in the 60s. Like, bro, that's a weird, I don't know about how many 60-year-olds I've been

Starting point is 00:27:31 after fingernail, different colors. That's amazing. Yeah. Maybe you're right, maybe you're right, this one. Yeah. But so interesting. My three-year-old got his gift of that he wanted. Remember how when we came over?

Starting point is 00:27:43 Oh, the truck. Oh, yeah, the dump truck. We went to Adam and Krischhaus. He's still, he still talks about the great time that he had at your house. Because Max has a whole bunch of toys. And he just let him play with it. Let's him play with all the toys.

Starting point is 00:27:56 Like the greatest kid ever. That's the best kid ever. Because my son's three, he doesn't have to share. So kid, let's him play with all those toys. He's like, this is the best place. And Max had a garbage truck. Yeah. That's you want it. So that's what he got for Christmas That's his favorite thing. I wrote oh bro. We set up the garbage is it's not funny how like that's such a common thing with boys love garbage Trust why mind did to why love it dude. It's the machines. Yeah, it has to be like the arm

Starting point is 00:28:21 Yeah, yeah, it has to be like the closest things like a transformer So do you think this should be fun to take our boys to the dump? And they love to be like the arm. Yeah, it has to be like the closest thing like a transformer or something. So do you think this should be fun to take our boys to the dump? Did you get the truck? I'm serious. I've done it multiple times. Did you see the tractors or shit? Well, I mean, I told you that my buddy Chris Gibby, his son,

Starting point is 00:28:36 is like ridiculously fascinated by it to where every morning that the, so every, I think it's Friday, where he lives, they come. And he's got to go down there. And the guy's giving him a hard hat. He's got the little vest Oh God, so he gets his mom bro, and they just he will lose his mind Yeah, he's got to watch the whole thing so yeah, so you should get like it like it given the get up to all As Chris where he got I think the guy gave it to him I think he got it from the guard because garbage man would see every Friday. I would say the adult version of that is

Starting point is 00:29:04 Those smash rooms, you know the ones we bring. You break like glass, I'm not talking about Jersey Shore, but I like smash rooms. Yeah, those are great. But anyways, yeah, no, it's the one where you're just like, you could just go to town and get all the stress out. And like, I love that they have that as an opportunity. All of us helped our dads at one point, right?

Starting point is 00:29:24 Blue color work. Tell me that wasn't your favorite day, then my last one day. Yeah, yeah, yeah. It's so fun. And it's like the easiest part. That's why whoever created those smash houses were brilliant.

Starting point is 00:29:34 Like, that wasn't around until like, what, maybe 15 years ago. I remember when they first started popping up and it's become like a thing, those brilliant, like, you'll get somebody's, you know, beat up old car that nobody wants, their donates, and then just let people trash it.

Starting point is 00:29:47 Yeah, how therapeutic is it? Well, the only time. I haven't done one. I've always wanted to do one. You have to do one. I've done, my dad was in construction, so I had the opportunity to break down walls. Sometimes that's not fun though.

Starting point is 00:29:56 Like, when we had to do big-ass, huge floors of just like, like, granted, it's good for the first five minutes. Yeah, I was like, oh my god. Bro, stop breaking very well. But I used to love it when we would break bathrooms down. the first like five minutes. Yeah, I'm just like, oh my god. Bro, it's not breaking very well. But I used to love it when we would break bathrooms down. There was like a shower with glass. And I stand back and go, Glass, tile, it's just so satisfying.

Starting point is 00:30:12 Yeah, break a sink. You know, noise. Oh, it's great. Oh, that's a good time. What is that, you know? What is that? I want to, you know what I want to bring up. I want to bring up, you brought up,

Starting point is 00:30:23 was it documentary on Netflix? Yes, it's the it's called The twins one it's about the twins and what they take one group of them and they eat a meat-based diet and the award God, I saw a preview. Yes, and you're talking about it We got to get the name of it because we have to tell people yeah, I have this is like the next version of the Vegan propaganda. Oh same creators same guys. It's the same people that made oh, it's the same propaganda. Oh, same creators. Same guys. It's the same people that made. Oh, it's the same people. Yes.

Starting point is 00:30:47 What was that documentary that they made? The one that we had to. The one that we had to. You are what you eat is the name of this one. The twin. It's called you are what you eat a twin experience. It's the same one as game changers. Game changers.

Starting point is 00:30:57 Same shot. Same producer. I need everybody to understand this is pure propaganda. Pure propaganda. So here's the study. Lane did a great breakdown of the study and just took it down. So here's the study. Lane did a great breakdown of the study and just took it down. So here's how they present it.

Starting point is 00:31:09 We had two twins. So they have identical DNA. Which is great. When you have a study, twin studies are... That's your golden goose. That's the gold standard because... It's the closest you can get to individuals.

Starting point is 00:31:20 Yes, it's the lead ally. You have identical DNA. But, you know, we know with epigenetics and all this stuff that's not necessarily true, but you're not going to get any closer than that. Right. However, that's not the only thing you need to control in a study. So, what they're doing is they're using twins and they're using that as a proxy for this is the best controlled study that there is. That's not true. The twins are controlled, but the diets were not. Here's what they did. They took two twins and they said, one of them is going to eat a, quote, unquote, healthy omnivore diet.

Starting point is 00:31:49 So a diet that includes meat and dairy. The other twin is going to eat a, quote, unquote, healthy vegan diet. And at the end of the study, we're going to measure their blood markers and see if the, what the difference is. Here's the problem. The only good control that they had was the fact that they were twins. The diets themselves, besides being omnivore versus vegan, well, let me tell you the problem. The only good control that they had was the fact that they were twins. The diets themselves, besides being omnivores versus vegan, well, let me tell you the results.

Starting point is 00:32:09 The vegan twin had better blood markers than the non-vegan twin. So of course, everybody's like, yay, vegan diets healthier. No, no, not so fast. The vegan diet number one was 250 calories lower on average. So by the way, how do you not control that. So by the way,

Starting point is 00:32:25 how do you not control that? By the way, like just eating lower calories makes a huge difference. You could, there's studies on high sugar. There's shitty diets, terrible diets, but because they're low calorie, you see improvements in blood markers. So that alone, how long was it too?

Starting point is 00:32:40 Wasn't it like eight weeks? I don't remember how long. I don't remember. Eight weeks. It wasn't that long. So number one, it was less calorie. Number two, the vegan diet was high in the types of fats that are pro, pro good cholesterol, pro health,

Starting point is 00:32:56 like polyunsaturated fats, like an olive oil and stuff like that. The omnivore diet was much higher in saturated fats. We know for a fact, you take the average, by the way, this doesn't necessarily mean you're healthier, there's a whole debate around that, except for extreme cases, this doesn't necessarily mean you're healthier, but we know for a fact

Starting point is 00:33:13 if you took the saturated fat out of your diet, replaced it with fats from things like avocados, nuts, olive oils that you will see improvements in blood markers. So the diets were not controlled. If the fatty acids were controlled, if the calories were controlled, what you would see would be nothing, almost no difference. Except for this, here's something that they did,

Starting point is 00:33:32 they didn't probably include in the documentary. At the end of the study, they asked them, would you like to continue this diet? The vegans like, no, I don't wanna fucking keep doing this diet, suck. Okay. Now, why is that important? You know, I don't care how great it's sustainable.

Starting point is 00:33:46 Is that true that's happened? Yeah, that's funny. Even if it's a better option, I could construct the most perfect workout plan. It's gonna be the best result ever. Even if it's not worth it. It doesn't matter. That matters.

Starting point is 00:33:57 Right, so anyway. And now that whole documentary, pure propaganda. Fresh rain, because you know, we're gonna have to like talk about it a bunch of times this year. Oh, I know, it'll be people will get like swept into it and you know because some about documentaries especially you know the visuals you get the way. Storytelling. Storytelling. Storytelling. So many things. So you just shows you the power of story telling. You don't even have to have that much truth in it as long as it's a good story and then people will

Starting point is 00:34:21 buy into it. Yeah. So crazy though to me like, it's the same people that did game changers. So it's like, obviously there's an agenda here. Of course, obviously. Come on, dude. Well, the agenda, if you truly, you gotta put yourself in the mind of like real vegans. I'm not talking about pretend vegans you do it because it's a fat or what.

Starting point is 00:34:40 I mean, like real, real, real vegans. Like LA vegans. Yeah, that's because it's trendy. Like real vegans believe in their hearts. Yeah, not because it's trendy like real vegans believe in their hearts and I appreciate this and respect this that it's wrong to harm animals in any way. So if I was that person, then the end result, the means would be no matter by whatever means,

Starting point is 00:35:01 I'm gonna save animals. Right, right, doesn't matter what the studies even say. It doesn't matter. I'm gonna try and convince you, I'm gonna lie to you, I'm like, say, right, right? Doesn't matter what the study's even saying. It doesn't matter. I'm going to try and convince you. I'm going to lie to you. I'm going to, because I don't want you to hurt animals. And if you eat a diet that's different, and I don't think it's necessarily bad, fine, whatever. I'm going to, I'm going to trick you, lie to you,

Starting point is 00:35:14 whatever I can do to save these poor animals. That's the motivation. So that's why this propaganda is such absolute garbage. Do you think that's where it's coming from? I mean, like, I like to actually want to go bigger. Yeah, I mean, come on. Like, I think that's, I think that's the, a logical way to look at like the,

Starting point is 00:35:28 the vegan that feels that way because they want to save animals that bad. But then I, I mean, do you know that about the people who created this documentary? Like, are they like staunch vegans? Like about saving animals? Or they're more about climate and there's probably money. Yeah, money is always at the animal.

Starting point is 00:35:44 Yeah, I think, because that's the opening line on the, or at least the preview, the opening, the like, clip that uses them saying that like, the number one thing we can do to reduce climate change right now would be to, oh, they're gonna use every angle. Was it James Cameron was a big benefactor to the whole thing, right?

Starting point is 00:36:00 To game changer especially. Was he? I know he was for that one. I don't know, I don't know. What was that? You gotta read that headline that you I know he was for that one. I don't know about that. I don't know about that. What was that? You got to read that headline that you showed. Oh my God.

Starting point is 00:36:08 Yeah. What was it? So this was from like the New York Post. This is the craziest, like, what a weird time that we're in. This is what happens when people worship the wrong things. Yeah. So the headline, and it's a such a sensational headline, it says, humans may be fueling global warming by breathing new study

Starting point is 00:36:26 Get the fuck out of here. Are you serious? Like I didn't think it was a real like headliner like a real story But obviously they're getting better at like just you know click baity like oh my god. This is in your face So I'm a big guy. Yeah, cuz we're all gonna talk about it You know what I say to people who believe in this, this type of crap? Then go kill yourself. I mean, you wanna solve, I'm not gonna take myself out. Isn't that what it's all coming down to? And I don't know, it's interesting.

Starting point is 00:36:51 I don't really want you to kill yourself. Well, no, no, but I'm just saying. It's just interesting like how, if you look at sort of the trend of like, okay, well, okay, so if climate change is this dire and like, it's all crazy, like, but now it just seems like every Every bit of whatever's causing it is all human

Starting point is 00:37:10 Created and so like okay, so we're on board right we need to change our habits and we need to do this and that okay So we're doing that, but then oh, but there's too many of us Yeah, well there's no more room for you guys So so we start justifying like I mean what's, the end goal? This is like, it's like genocide. Let's just, oh, let's just get rid of swaths of the population because it's better for the mother earth. Yeah, like is that where we're gonna be, you know, in a position where it's like,

Starting point is 00:37:35 this is, this makes sense. Yeah, you first. Yeah, that's what I say to that. I mean, it's gonna accelerate before the other way. I mean, we're finding ways to increase longevity. So I feel like, I mean, there's people that believe that we're gonna have our generations gonna see like average of 100 to one.

Starting point is 00:37:47 I saw something on that. Yeah, people would think that we're already heading in that direction. You know what I, you know what's crazy about that? You know what the biggest challenge is gonna be, if the average person lives to 120, 150, we're gonna have to reconstruct everything. Yeah.

Starting point is 00:38:02 I mean, Social Security, retirement retire, that's got to change. That's not possible to maintain that. If you're gonna live that long, you also have to have one or two. One's retirement kick in 62? Yeah. I think it's 60, well I think you can do as early as maybe 62 but 65 I think it's.

Starting point is 00:38:17 You know when they established that, the life expectancy was like 65, seven or so like that? Yeah. So you're gonna live 120 and you're gonna retire and see who's gonna pay for that? I mean, Justin, it also be right into like my theory around the housing market going to like 40 year mortgages and so that that'll be normal.

Starting point is 00:38:32 You know what I'm saying? 40, 50 year mortgages, because it's like, why? I told you, it's half goes up with the life experience. And then now, now, and then, because people only look at it like a payment, right? That they can afford. And so the fact that your entry level house

Starting point is 00:38:43 now becomes a million dollars is no longer a big deal because it's like, oh, you got half your life to pay it off. It's a 50 year mortgage. It's like, oh, the payment's the same as what my dad's payment was with his, you know what I'm saying? But I also think it's gonna be a challenge because 60, what is it? So you can get benefits at age 62,

Starting point is 00:38:57 but there'll be less than if you wait until age 67. Oh, the quarter for you, Doug. Yes, it's true. I'm gonna hold out for the big payout, man. I'm gonna go all the way to 67. There you go, Doug. Are we gonna have the restructure of the business when it comes around that age for you? Like, are you gonna be able, so, so you can still dip into your retirement but it also makes side hustle with us?

Starting point is 00:39:11 Like, is there a way for you? I don't think it matters if you make a million dollars a year or something like that. You still can get your benefits if you paid into them. Oh, so no matter what, you can pull from that. I thought if you were working, you couldn't. That's not how it works. No. Oh, I didn't. your benefits if you paid into them.

Starting point is 00:39:25 Oh, so no matter what, you can pull from that. I thought if you were working, you couldn't. That's not how it works. No. Oh, I didn't know that. You could still, but no, think about people getting paid. The amount is so low. Yeah, yeah.

Starting point is 00:39:35 A lot of these people have to have a job in order to survive. So. Did you know that that's a big social security is literally a problem? The pyramid scheme. It's a pyramid scheme. A hundred percent it is. It's, yeah, no. It's literally a pyramid scheme. It's a pyramid scheme. A hundred percent it is. It's yeah. No, it's a sophisticated pyramid. It's a lot. Yeah, no, for sure. Super wild. So speaking of like conspiracies and stuff like that.

Starting point is 00:39:52 So you guys know how, all right, we're an election year now. So shit's about to get crazy. Everybody just prepare yourself. Turn shit off. Wait, can we just, we are just talking about all the meat. Can we talk about butcher box and how we're we're, this is how much we're anti that movement to get rid of it is that we would take we would do advertising for them for free. That's what I was. That's how much I'm a help every time I get that movement. Don't tell butcher boxes. But we would. You know what they have by the way. I think they're going to listen to this. Yeah. I know. I don't agree with that. I said the meat across America. Come on with me. Did you know that they have, what is it they have aged?

Starting point is 00:40:27 Yeah, so they have a age strip steak that you can get. Age bone and strip steak. Yeah, I haven't had that yet. So I had, so I thought out a couple of them this weekend, I cooked those and they were absolutely fantastic. What makes, okay, so explain age to me. Obviously, the, what do they do with it? Well, so it's not just old meat, like what's happening?

Starting point is 00:40:45 I, so I don't know exactly how it works, but they put it in an environment where I don't think it's to refrigerate. No, it's left out. It's left out for say 30 days, 20, 30 days. And then what happens is there's a process that the meat, I think, breaks down a bit during that time. It actually takes on a more, I don't know, stronger flavor.

Starting point is 00:41:07 I love it. But I love the flavor. Yeah, I've always thought of it as like the ultimate slow cook because you keep it at like a room temperature. Yeah, but you've got to do something to it. They put something on it, right? To break down the fibers. You can't just leave me out for a drink.

Starting point is 00:41:20 Yeah, I'll look at it. Yeah, so it's dry aged. So I think it's a very dry environment with no humidity. Oh, so that's probably why nothing grows on it. OK, OK. But let me look it up. Yeah, no, no, no, you're right about it. It'll be in a room where there's

Starting point is 00:41:38 a humidifier that's pulling all the moisture out. Or a dehumidifier. Yeah, or dehumidifier. Sorry. Yeah, let's find that out, because that's interesting to me, but I'm gonna try that. I always, I get like just try tips

Starting point is 00:41:48 across the board and ground beef. Oh, yeah. Well, yeah, I mean, I had the best beef tenderloin I've ever had, and it was butcher box, and I didn't even know it was butcher box, and Courtney made it for Christmas this year. And we do it like this is like a new thing.

Starting point is 00:42:02 I was like, I'm just over turkey in general, it just doesn't do it for me. It's just hit her mess mess and even then it's just kind of a boring meat to me. But man we had it was so good. It was meat him right all the way through and then just crust it on the outside with some like salt pepper. It was so perfect. Okay look what they do. So the the air inside the dry aging chamber is constantly being circulated as the enzymes and the beef cells break down proteins fats and glycogen. So that's what it is. So you're it's more tender because the fibers start to break down on their own. And wow, that's interesting. You know, the really cool. I'd love to see Dougist. If we could make shift our own at home, like could I create like a tent with a dehumidifier? I think he could.

Starting point is 00:42:44 Yeah, I would think he would be able to make or you can actually buy machines or Oh, okay, like I have a home. Yeah. Oh, and then drive your own me. Yes, you can. Yeah. That's so something both you guys I would I would totally do that. That's a great idea for a president for me guys to me Hang me locker. I mean, I know it's a butcher boss, but I actually cooked the most expensive steak I've ever I did this this this this uh oh you did. Yeah, I did. Yeah, I saw that. Yeah, it was it was Japanese A5

Starting point is 00:43:15 Rabbi wagyu. They actually came with like certificates, bro. That's help. But like it has a DNA certificate that it came with because it was it's like to. Yes. I'd never seen that before. Do you see that dog that I showed that? I saw that. Yeah. Yeah. Actually, come with a DNA certificate. Are you comfortable? I'm sure you are. How big? How much did I cost? Of course you are. They it was two to 90 a pound. Wow. Yeah. That's you have to cook it. Yeah. It's a butcher. Yeah. So if you go to a

Starting point is 00:43:43 restaurant, oh, yeah, I would a thousand dollars steak in a restaurant Now wasn't worth it. I would say it was amazing, but The difference between a three hundred dollar cut and like what I would say is a really good hundred dollar cut from there I don't think that it was so it's like one of those things you do once. Yeah, I actually I wanted to do it Just don't want to say I was like I want to get the most expensive cut I can get and see it to compare it to some of the other stuff that I've had. Tag I have the name too. This was Fred. It doesn't have a name. It has a serial number DNA match. It had like, I mean, it comes with these little certificates and everything like that to prove that the DNA is that's what it's that's what it's official. Yeah. yeah, so. But yeah, I mean, I think I've made a hundred dollar stake just as good as that one.

Starting point is 00:44:29 But yeah, Katrina loved it. Have you guys ever seen those memes where there's like cows and they're like in this field or whatever? And one cow's like, you guys understand the farmers killing each of us. Like what do you talk about? He feeds us. He besieged us. He was so jealous.

Starting point is 00:44:41 You're a conspiracy theorist. We're talking about. Totally. Oh, I think I got Doug. Yeah, so you can get the dry age. You're as there aist. We talked about. Totally. Oh, I think I got Doug. Yeah, so you can get the dry ageers. There are a few thousand dollars each. I also found that you have to have it refrigerated around like 34 degrees.

Starting point is 00:44:53 So it's not room temperature. Oh, it's cold. It is cold. Yeah. There's a cheap one there for 400 bucks. Oh, there you go. They got some that are like 11 grand. Well, that one from Wayfair, 1200 bucks right there.

Starting point is 00:45:03 That's like a whole, it would hold enough. I want to get it. Let's do it. Let's get one done What do you say? Yeah, let's do it. What are you gonna share one? I mean we get split it actually leave it here Just dry your meat here. You know what I'm saying? Just having the corner. Yeah, everybody can dry me. Yeah, then everybody can use it Yeah, go for ways on some of the good company Smiths. Are you impressed? This is my meat bring our meat and friends over. He's fucking meat hanging in the toilet. He's too young.

Starting point is 00:45:27 Have waters in their tooth so they have to open it. Yeah. Well water going and going over. It's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it's so, it This guy was like, basically, he was tying in, you slowly kind of become a conspiracy theorist when you get chickens. It all comes back to if you've ever owned chickens. What? I was like, what are you talking about? And then I was like, hmm,

Starting point is 00:45:54 he's making some decent points here. Like, what? So it's like, when you realize it like, when you get eggs, and then you see the color and the vibrancy of like, you know, the egg yolk. And you see, you know, like how? It's very different. Completely different.

Starting point is 00:46:08 And then you start, he's like, and then the next logical step is like the produce. And then you start kind of like, you know, going to the farm and you see the difference and you see all the, how many nutrients you get and how many like you're being deprived of when you go to the grocery store. And then you start like, you know,

Starting point is 00:46:24 bottling up and these like little like canisters and you start doing this. And then, you know, the next thing from there is like, you start looking at all the bread. And like, so you start making your own sourdough. And it's only like, through a foreign gradients. You're like, why are they putting all this other stuff in there? And then like, it keeps going down this whole, like, rabbit hole of things and you start realizing like how fuck do you like like where's this all coming from none of this is good for me. You know, it's just like it all starts to chickens. You know, along those lines, you guys ever look at like you're ever going Amazon, remember look for survival food. You ever look at it? Do you know I realize the other day? Survival food is basically terrible,

Starting point is 00:47:06 it's either terrible examples or representations of what we could get, that's 10 times better, that are protein bars, protein shakes, and stuff that's sold to the fitness market. It's the same thing, except grosser and worse ingredients. Why? Look them up, look at survival food bars. I know, I've seen it.

Starting point is 00:47:23 Look at the ingredients, it's a shitty protein bar. It's a kind of, you would never eat it. It has, the shelf life is high on protein bars and protein powder. Yeah, I think they get like a government contract or something like for some of these. I just think it's a different market. It's a survival, yeah.

Starting point is 00:47:36 I think it's a different market. I don't think anybody buys survival food and tastes it and goes, I don't want this one. Yeah, I imagine that nobody goods going to be expensive. I mean, I think about it. It's a different market. So you're not going to these, these gym rats that are going to be consuming every week.

Starting point is 00:47:47 These are people that are going to buy it and store it, leave it. So they probably put the worst and the cheapest of whatever they can put in it. It's shit. What a hustle. So if you want good survival food, like literally, buy shakes.

Starting point is 00:47:57 Buy protein shakes and meal replacement powders and bars. They have a long ass shelf life. And it's got everything you need. It probably tastes good, you've used it before, it's a better quality. Survival food is garbage. That makes sense. That was a good idea.

Starting point is 00:48:10 Anyway, I had a really nice moment for Christmas, I wanna share with you guys about my parents, and I talked about, it was like a dual thing when my parents were like, hey, mom and dad. I'm doing drugs, but hey, here's this great gift. This will make up for it. Yeah, maybe it was a little bit, I hope there wasn't that. I don't think about that one.

Starting point is 00:48:30 No, no, I was, I was, I was, I was, although you surprised all of us, I had no idea you were doing that. Yeah, I didn't, I don't know, it was the last minute kind of thing. It was. Yeah, and it just that, actually, no, you know what? I just had nothing to do with telling them about the other thing. So I was at my parents house and my dad was telling me how so my dad, right, grew up very poor, very, very poor. He takes care of his cars, like you wouldn't believe. Like he has an accurate. I know I saw it. It looks like it's new and the things got like 250,000 miles. Yeah,

Starting point is 00:49:01 yeah. Like I mean pristine. The engine looks pristine. You'll clean the engine, like the tires, the inside, like, okay, my dad takes care of his stuff. So he needs to get rid of it. It's 250,000 miles, okay? And that's what my mom drives. And my parents are both, my grandma's with my parents because she can't care for herself anymore.

Starting point is 00:49:20 And it's hard to get in, it's too low. So he's telling me about that, like, oh, I gotta get your mom a car. It's hard for your grandma to get in in, it's too low. So he's telling me about that, like, I gotta get your mama car. It's hard for your grandma to get in here. It's too low, the car itself, it's starting to have some problems and I don't wanna keep putting money into it. It's like, I'm gonna go look for some used cars

Starting point is 00:49:35 with the kind of expensive right now. So we'll see, we're just having a conversation. So I go home and I said, hey, I told Jessica, I said, how would you feel if I bought my parents cars? She's like, I love that, do that. So I went, told my dad, I said, I'm I told Jessica, I said, how would you feel if I bought my parents' car? She's like, I love that, do that. So I went, told my dad, I said, I'm gonna get you guys the car, so my parents are like, what? Oh my God, my mom, you know, crying or whatever.

Starting point is 00:49:53 So then my dad finds a car. I told him, you know, probably average price will be around this or whatever. He goes and finds what he wants, and it's more than what I had said. So what he said to me is, I like this one, but I'll put the rest in. So I say, yeah, no problem. So we get there, and of course I than what I had said. So what he says to me is, I like this one, but I'll put the rest in. So I say, yeah, no problem.

Starting point is 00:50:08 So we get there. And of course, I pay for the whole thing. Yeah, my mom, for two days, she's calling me crying. I feel so good to be able to do that. Oh, I bet. For that, that's kind of filaments. It's not nothing fancy.

Starting point is 00:50:19 It's like I got them super crazy cars. But it's the fact that they need it. It's the fact that they need it. And they wouldn't ask for it, which makes it even more rewarding to give it to them, but they know that they've known for a long time. Obviously, you can afford to do something like that. And the fact that they don't ask, that's my favorite to give is to people like that. My parents would never ask.

Starting point is 00:50:39 Yeah, is when I know that you don't want it, you wouldn't ask for it for me. You don't expect anything like that. Those are the most rewarding. Joyful. It'll help. Yeah, tremendous. Oh man, that's so boring. Joyful moment.

Starting point is 00:50:50 As a kid, I just think that I remember thinking that growing up, like, one day, I hope I can buy my parents whatever. A house or car or take care of them, whatever. So that's, yeah, felt really good. And then I don't know, did you ever tell the audience that you, your, when you bought your new car, what year or two ago, you gave your dad your other car, which was pretty much new too. Yeah, that was practically brand new too.

Starting point is 00:51:08 Yeah, it feels good, man. It's good stuff. It's good to see that. And my dad is telling me how, my dad's always struggled with living here in this country because there's a lot that he misses about where he came from. But he told me, he said, giving you guys opportunities and being here was a good thing.

Starting point is 00:51:28 It's really nice to hear that. Oh, yeah. That's cool. Cool stuff. We're supposed to mention Caldera. I want to say something about Caldera. I've probably touched on this before. So they have the skin oil that we all love and that we use.

Starting point is 00:51:39 They have, and I want to make this point because I was reading up more on some of their ingredients and some of the ingredients in their skin oil are specifically designed to reduce inflammation in the skin, which is a big deal. So, inflammation in the skin can come from a lot of different areas including gut health, and it's like what you eat, environment, that kind of stuff. But when your skin is inflamed, the cells don't turn over, don't turn over the same way. You're gonna have more wrinkles, you'll have more breakouts,

Starting point is 00:52:10 that kind of stuff. There are specific oils in their faces here, that are there to reduce inflammation. And you, who wants to, was it you that had some burn? Yeah, put it on, saw that? Yeah, there it is. Yeah, definitely. That's why I mean, I think I think what speaks to their product is that like I want, we've

Starting point is 00:52:29 talked about this before that I'd never thought it was going to be something that like took off to our audience. So that really like the, you think our niche audience would be, you know, supplement bars and shanks. We have beautiful dudes in our audience. Well, I think, I think what it is. I think that even if you're someone who's kept not I never in my life did I religiously put on any sort of face serum or cream or any ever I never was but I mean I remember the first time the very first time when I'm going like oh wow I noticed a difference I feel a different and so yeah works that's the power of something like that is you don't even have to be somebody who uses it and it's been that way forever I gift I gift it every Christmas now. Oh really? Oh yeah, I have a hard time.

Starting point is 00:53:05 Yeah, there's enough guys in our family that are like me that wouldn't do that. And then they all do and everybody loves it. Yeah, everybody, all the guys love it in our family. Not too. All right, so the shout out in 10 days, we're gonna do the three day train, the trainer free, kind of seminars.

Starting point is 00:53:23 We already have a 7,000 attendees signed up signed up for this. That goes over 10, can we get 10,000 people inside there? Um, if you're trainer of coach or you work in health and fitness, um, you, you want to attend, uh, we'll be covering some, some great stuff on how to really improve your odds of success, improve the success of your clients, and really just move in the right direction. It's awesome. It's free.

Starting point is 00:53:49 And even if you can't make the time live, when it's live, Justin, I will be on there with Sal, and we'll be answering questions live, engaging with the audience. But even if you can't make that time, if you sign up, right, then you'll get emailed the recording of that. And it's absolutely free. So if you are listening to this for the first time, you're not signed up, where's the website at to sign up to? It's mindpumptrainer.com.

Starting point is 00:54:10 Check it out. There's a new product called Stress Guardian that uses 14 adaptogenic herbs perfectly put together to help your body manage stress and adapt to stress. What does that mean? That means your workouts, you recover faster from means you get better sleep. It means it's easier to get leaner, less cravings. That's what adaptogens do. They help the body deal with stress and stress guardian. Again, has 14 of the best proven adaptogenic herbs all in one capsule. Go check them out.

Starting point is 00:54:42 Go to stressgard.com, forward slash, mind pump. All right, back to the show. Our first caller is Jen from Ohio. Jen, how you doing? I'm speechless. Did you do that on purpose? Justin has that effect. Oh my gosh, remember the episode where you guys were talking about, does it really happen when people get so excited that they faint? Oh, syncopy. Get the Elvis effect. I was just going to say that. If I had been old enough for my parents to take me to see Elvis,

Starting point is 00:55:22 I'd be like, right now. Look, you're going to have a free program, Jen. I was hoping I'd catch someone's attention in my subject line with 23 years of being a group fitness instructor. You caught my attention. What's up? So, started in personal training and exercise science in college and then went into the corporate health scene and somehow working at the gym at a big company here in Cincinnati, they needed me to teach a fitness class. So I just went in and was like, okay, just taught it like I was teaching or training my clients. And I just progressed from there. And now I am actually down to eight classes a week, along with my 19 clients that I do personal training with. And I just discovered you about two months ago, my coworker Kate hooked me up and I haven't

Starting point is 00:56:49 stopped listening since I think I've gone over a couple hundred episodes. And anyway, I am really burnt out on those fitness classes, especially when I am teaching and I'm doing reverse lunges and somebody's just running up and down on the step. And then I have someone who has really tight shoulders and they just insist on doing dips instead of a push-up. It's really, I quit a class actually two weeks ago. I'm just like I'm done. I still have to do my others because I feel guilty leaving the members. They give me the guilt trip when you come back, when you come back, and I'm just like, I just need a little break.

Starting point is 00:57:45 So what would you do if you had 20 people in a room you're giving a workout and they just go off and do their own thing? Oh, I mean, Adam taught a phenomenal mobility class. I think mobility works so well in a group setting. And that's really one of the only things that I would Teach in a group setting like something where People would get into a position like a 90 90 hold it and I could walk around And adjust people and put them in different positions

Starting point is 00:58:16 And I would feel good teaching that because it's more of an appropriate Application in a setting like that versus a workout. It's really really reasons why we don't like group classes is I mean, you named a few of them teaching people to exercise and strength training in a group setting. You're so limited. It's so challenging and it encourages the get through the workout, get through the movement. Just sweat. You just get tired type of attitude.

Starting point is 00:58:41 And so it's just not very beneficial, you know. What's your relationship like with the gym owner? Well, so the gym owner, so this is a community center. And we have a coordinator and I've wanted because so I teach functional fitness twice a week to a large group like 30, 35 seniors seniors, like the 64. They are my best peoples. They, if I scratch my nose, they'll scratch their nose. I do, I have to do, every other week, I have to do a boot camp. Twice a week, I do a class that's called Strengths in and then one night a week I do a class that's called Total Body and I try to work with the other instructor and find out what she's gonna do the next night and she likes just to do weights

Starting point is 00:59:39 so then they want cardio so I'm, forever I had been doing like the real high volume thing. For now at this facility, that's how I've been lifting high volume because I would do the class with them. And you do, you know, I would range it from eight reps up to 20, I'd time it, lower body, upper body, opposing muscle groups. So anyway, I really don't have say and be like, I used to do a mobility class and they loved it, but then they took it away. The members loved it, but they took it off the stuff. So you don't have a saying, but yeah, that's it. I mean, technically I didn't, I just did anyways. Yeah, I was gonna say that was my, so I worked for Orange Theory for two years.

Starting point is 01:00:30 I don't know how familiar you are with Orange Theory, but they have a very strict template that every coach in the entire country, and they have a very similar philosophy of Starbucks, they want you to be able to go to any class, anywhere in the country, and it aligns with everybody else. Yet I broke those rules. And my attitude was I knew I was giving a disservice to these clients by training them this way. I had better ideas on what would help them more. And I just slowly started to mold it to what I thought was a better class in course.

Starting point is 01:01:01 And my attitude was, you know, they can fire me or I'll quit if they won't allow me to do this. And what happened was my attendance grew. And I was booked out for months in advance and had classes bigger than anybody else in the area. And so they didn't mess with me. They kind of just let me do what I wanted to do. Because for them, it's about attendance. And for me, it was about teaching and educating this group of people on a better way to approach health and fitness.

Starting point is 01:01:32 But it was a slow process. It's not like I took a turbo kickboxing class and said, okay, no turbo kickboxing, we're just doing mobility today. I would ease them in and I get the end of every class. I would educate them. I'd save five minutes, you know, five to 10 minutes

Starting point is 01:01:47 when we would be doing the quote unquote, cool down process of the class. And I would give nutritional tips and I would explain how the body works and different things about macronutrients and what signal are we sending to the body when we're doing cardio at high intensity and low calorie and why that's not a sustainable way to train

Starting point is 01:02:08 and what it does to your metabolism and so I would give them these little bits of knowledge and so I was starting to slowly educate this group and so then when I said things like, hey, when I tell you to stop lifting weights, I want you to stop and I want you to rest and I don't want you to put the weights up until I tell you, yeah, I know, I know. So I don't want you to put the weights up until I tell you.

Starting point is 01:02:25 Yeah, I know. I know. So that's the type of stuff that I, but I had to first build that credibility in my class, that my class respected me as someone that had this knowledge. And so I used our social media platform, I used the show, I had reference episodes. And so I used a lot of that,

Starting point is 01:02:41 the resources I had to educate the people, and then I slowly would implement what I thought was a better thing to teach them in that class. And over time, molded my own workout routine in there. And so they left me alone, and so I stayed. Now, had they told me, if you change it, you're going to get fired, then I'd be out. That's just how it, because I had enough integrity that it was, this is not helping these people. This is not, I'm doing them a disservice when I know that they are starving their body of nutrition

Starting point is 01:03:10 and they're running around like a rabbit for an hour. I'm not building muscle. I'm just not. All I'm doing is burning calories with them and these people need to build muscle, build their metabolism, work on, a lot of them had joint pain because they're doing all this high intensity stuff all the time and not feeding themselves nutritionally, not recovering properly. So I just refuse to not to not give them what they needed. And if the. Not give them what they want.

Starting point is 01:03:36 Yeah. Give them what you need. That's right. And a lot of them thought these other things what they wanted, but I had to, it's just like training clients 101. Sometimes we have to, you know, slowly educate them and convince them otherwise. But that was my goal if I was going to stay there. And it ended up working out where the owner didn't mess with me. And I had built a reputation around being the best coach in the area.

Starting point is 01:03:58 There's Jen, Jen, we all manage gems, okay? There is a lot you can get away with when you bring in a lot of members, okay? So long as you're not hurting anybody or stealing from the company, you'd be surprised at the space that they'll give you when members are really happy and you're providing a good service. Now, if you're lying, you're stealing,

Starting point is 01:04:21 you're hurting people, that's a different story. So I wouldn't say anything to the manager. I would start the class and it's, hey, everybody, today's class, here stealing, you're hurting people, that's a different story. So I wouldn't say anything to the manager. I would start the class and say, hey everybody, today's class, here's what we're gonna do. And then I'd take them through, by the end of it, they'll feel the difference. The other way I would do a group class is I would take an exercise or two

Starting point is 01:04:36 and I'd break it up into stages. So I'd say today, we're gonna learn one of the most powerful exercises you could do to speed up your metabolism, the deadlift. We take a bunch of barbells or dumbbells or whatever your equipment is, and I'd start with like, I break it up into three, three. Start with like a dowel bar or like a stick.

Starting point is 01:04:52 Yep, and now we go three stages. Okay, we're gonna stand up together. Everybody stand up, get in this position. Stay, maintain tension, walk around, squeeze your shoulder back over here, tuck your hips forward a little bit, hold up position, go back to the front. All right, everybody, bring the all the way down

Starting point is 01:05:04 the floor and pause, you're walking them through, hold up position, go back to the front. All right, everybody, bring them all the way down the floor and pause. You're walking them through step by step. Those are the two ways that I would teach the class, but I wouldn't tell the manager, I would just do it, and what'll probably happen is nothing until maybe five or six classes in. They'll be like, what are you doing? Well, I'm teaching it this way. This is what they need.

Starting point is 01:05:20 Yeah. That actually, like, shoes into what I was going to bring up with how I was having the same issue with teaching these high school kids, you know, in a group setting, especially the strength training part of it, because inevitably it does get away from you. Like you can't cover all your tracks, but you got 30 something people. So to, to be able to have a little bit of control and maintain is, is all about tempo and, and to slow everything down to almost like a ridiculously slow level.

Starting point is 01:05:48 And to have them go through the negative portion to pause and hold the, and so you can walk around and you could actually see visually like the grosses of fenders and work your way over there to kind of help alter their posture, their form, but really, it's so much more simplification necessary for group settings than the one on one. So you have to really eliminate almost the majority of the workout and just keep with like three to maybe four exercises max to really be effective. We didn't ask you this, Jen, but if you lost these classes, let's say the manager's like, no, I don't want you to teach it this way, you're no longer allowed to teach these classes.

Starting point is 01:06:28 Would you be okay with that? Financially. Yeah, financially, it's fine, but it's the guilt that I have. No, no, no, no. I'm going to stop you right there, Jen. I'm going to stop you right. If you're fine financially, look, here's a deal. I'm going to cut you off because if my kids ask me for candy every day, all day long, I can't feel guilty saying no.

Starting point is 01:06:52 Okay, yeah, I'm not giving you the candy and you're sad about it, but that's not healthy for you to have every single day, right? So you're the trainer, you're the coach, you're the instructor. If you, if your integrity tells you, this is not the right workout for these people. This is not helping them. Then it's up to you to make that decision. Now, if there's a financial issue, that was different. That's why I asked that, because in that case, I'm like, okay,

Starting point is 01:07:14 we gotta be very careful and tread carefully. But if you know what they need, then do it, and you might be surprised. Some people might fall off, some people might quit, or complain, but you might be surprised at the end of it. They're like, wow, I do feel a lot better. Wow, this is really good.

Starting point is 01:07:28 I really enjoy this. So I would do what they need. You're the teacher and the instructor. And then if the manager says, no, you're out, like that's okay because you weren't helping them. I know where to find you too. Like, you know, you're one-on-one services will take a lot. Yeah, Jen, are you using Instagram, are you on social media at all?

Starting point is 01:07:47 Man, I would use, this is kid. What would, this would inspire me to build my content online around this, right? So every time I see something in my class, that's a, that, they're not like, like you reverse lunge and they're just going up and down, up and down, like, I'm going to create a post around that. I'm going to one of the reasons why so many people in group classes struggle with weight

Starting point is 01:08:11 loss is they don't understand the importance of rest periods and building strength. And if all you're doing is moving and moving with no rest periods, all you're really doing is cardio with weights. And this is not going to speed your metabolism up. It's not going to build like, like I would make a post literally addressing all the things that I see. You're always where you got all that hip and knee pain and you keep running on the treadmill.

Starting point is 01:08:32 People don't realize they've got ankle mobility issues. They got hip mobility issues and they're doing this repetitive movement on the treadmill. And all they're doing is making that issue worse. What they really need to be doing is addressing these things. And like I would be giving away the answer to the problems that I'm seeing in this class setting and build social media. And then while you're in class and you're seeing it say,

Starting point is 01:08:53 you let them know, like, hey, I did a post last week about this, you should read it or check it out. So now I'm starting to use that opportunity to feed my other business. I unfriended like all the members from my gym during COVID, just because it was just getting insane. So I'd have to be like, hey, you can follow me again. Sure. Okay.

Starting point is 01:09:19 Yeah, I would just teach the class the way that you think that they need. And you explain at the end of class sort of the beginning what you're doing. Hey, today's class, we're gonna be focusing on something called mobility. Here's how you're gonna feel afterwards. You're gonna feel less joint pain. You're gonna feel more connected to your muscles

Starting point is 01:09:35 and you have more energy than you did coming into this workout. All right, let's get started. You're the guide. If I'm walking through the jungle and I got a guide in front of me, I might be like, no, I wanna go this way, but if the guide is confident in saying, no, no, we're going this way. And they start walking. I'm walking through the jungle and I got a guide in front of me I might be like no I want to go this way But if the guy is confident saying no no we're going this way and they start walking

Starting point is 01:09:48 I'm following the guides. I don't know what the hell I'm going So you have to lead that and do that now again if the manager of the gym says either you do the classes I want you to do or you're out you say look this is counter my integrity This is not what these members leave a need. I'm sorry, I can't teach the classes. And then you're gone. You can't feel guilty for that because you're not helping them anyway. Last two things I wanna give you, Jen. One, I wanna give you access to our forum.

Starting point is 01:10:14 So are you in our private forum yet? No, no, I find that for it and then I, yeah. Okay, but I'm gonna put you in there for free. Okay, we have a lot of other coaches and trainers that are in there And so yeah, yeah, don't block me on Instagram too. Okay, follow me on Instagram so and then and then the other thing is are you signed up for our three-day trainer course that we have coming up in January? Of course I okay good So I just want to make sure you're signed up for that. I'm gonna get you in the forum for free

Starting point is 01:10:43 Get it in there say hi to us as soon as you get there. There's lots of other trainers and coaches. Lots of them also have trained group classes. So they can share some of the ideas that's worked for them. Because I know the situation, I've been in the situation you're in, it's not as easy as we're making it sound. So any other ideas that we can get from other coaches and trainers, you can share with us that transition.

Starting point is 01:11:03 Do you have Maps Prime Pro, Jen? Because that's the program I'd pull from for the mobility class? No, no, I don't have Prime Pro. I almost said that to you, Jen. That's that go through that and pick movements out of that for your class. That'll be a great resource.

Starting point is 01:11:16 Oh, that's good. Yes, that's an amazing thing. Yeah, I'm, so with the, I wanted to ask, like with the training coming up Are we gonna have opportunities to talk to you about how to deal with all things personal training? Like I'm still after for the years. I hate asking clients to pay me. Yeah. Oh, yeah. Yeah, we're gonna be on their live answering questions And we're trying to get to everybody. So yes, you will have an opportunity I have a list their live answering questions and we're trying to get to everybody. So yes, you will have an opportunity. A list. Yeah. But you know, real quick, Jan, I can even tell you here. Look, and this is a problem

Starting point is 01:11:50 a lot of trainers have because they view themselves as helping others. So asking for money doesn't kind of feels like, what am I doing? Like I want to do this anyway, whatever. Like here's a deal. If you don't help yourself, you can't help anyone else. Plus, you're providing a tremendous invaluable service. Now, I know it still feels uncomfortable. That might not change the fact that it feels uncomfortable. So you have to do it very matter of fact. Very matter of fact means this, the less words the better.

Starting point is 01:12:19 Here's where people mess up. This is where trainers mess up. They ask for money in an apologetic way, and they add more words than they need to. Like, okay, so 10 sessions is $1,200. I know it's a lot of money, you know, it's 120. You can pay it in half if you want to,

Starting point is 01:12:35 and they'd say this weird, you don't even sound confident in what you're offering. You just do it very short, matter of fact, don't look at them while you do it. If you need to, look at the paper that you're presenting. Okay, so 10 sessions is 1200, 20 sessions is 2200, which one you want to do? Very matter of fact, very short, it'll make it easier. It's like firing someone.

Starting point is 01:12:52 I remember the first time I had to fire somebody, it was so uncomfortable, my manager said, do it very quickly, the less words you use the better, and it was true. And it never got comfortable, but it would have been way less comfortable if I sat there and had this whole conversation about it. So, and you're not firing anybody, you're trying to help somebody. So, it's a complete different situation. How do we fire a client?

Starting point is 01:13:14 Same way. Yeah, these are all good questions. We'll cover a lot of this in the training. We actually, yeah, yeah, yeah. And we got something, we got something coming down the pipe specifically for trainers already, the stuff you're asking, we address, so you're to like it a lot.

Starting point is 01:13:25 Thanks for calling in, Jim. Thank you. Take care. You got it. Boy, does she not represent a, like a significant subset of trainers that we've worked with so many times where they have, they're afraid of asking for money. They don't want to let their clients down. The client basically dictates the workouts in the session.

Starting point is 01:13:45 Listen, this is going to be the most unique. I was just talking to our NCI group today, the most unique part about our course. So many people have been asking, what is it like? Is it like NASSAM like this? No, it's nothing like that. It's like, we still are going to recommend that you get a national cert for the nutrition, physiology, program design type of content. But really, it's this stuff that none of them talk about. Yet, we dealt with our entire career. These challenges of how do I ask for the money?

Starting point is 01:14:14 How do I know what to charge for that? What do I show? What if they don't show up? What if they say this? What a contract should look like? How do I present? A lot of times the reason trainers just fall off. That's right.

Starting point is 01:14:24 And so, that was the idea was, instead of us trying to compete with the 100 certification and national certification out there, to me, that's the easy path. What we wanted to do was address the gap or the need in the education process for trainers on how to be a good coach and trainer and scale their business. That's right. And you look again, just back to what she was saying.

Starting point is 01:14:44 Like, you're the trainer, you're the coach, you have to lead this. And the only way to lead is with confidence. Nobody's going to follow you in a dark cave. If you're walking and scared and like, you don't know where to step, you have to move forward with confidence. That means when you ask for money, that means when you give recommendations or what kind of exercise they need to do.

Starting point is 01:15:02 And that means when you tell them what exercises are, not to do what. To do what? To get you to bottom line. And that means we need to tell them what exercises. Take a look. Not to do a lot. Take a look. Bottom line. Our next caller is Kayla from South Carolina. Hi, Kayla. How can we help you? Hey, guys.

Starting point is 01:15:12 Thanks so much for allowing me to come on and ask a question. Super nervous, but also very excited to be here. Thanks for coming on. Yeah, absolutely. So I'll dive right into my question. So my question is, are these spin classes that I teach preventing me from or slowing my progress toward reaching my goals? So just to provide a little bit of background, I have been working out, I guess I should say lifting off and on for about the past eight, nine years. I did. I had a little stint there where I did some beach body and some other methods sprinkled in there. But for the most part, for the past 18 months, I've been consistently strength training.

Starting point is 01:15:51 And since the beginning of 2023, I've been really focusing more on programming or following a program, um, have not followed one of your guys yet. So I think that's definitely part of my problem. But, um, just getting more consistent with strength training. I have definitely gained strength. I've brought my back squat from about 140 at the beginning, now up to 180. My deadlift really have had some struggles with form, but I've also increased that hip thrust bench overhead press. So everything has increased. But I don't know if I'm really where I want to be and I would say more aesthetically. So I didn't embody scanned back in the summer. I was roughly 135 pounds. I'm about 5.3 and about 22% body fat. My goal is really to reduce that body fat down to closer to like 19 to 20%.

Starting point is 01:16:45 I have been trying to reverse diet and that's where the spin class has kind of come into play. So I teach sweat cycle, so it's hot spinning. Two to four times per week, really just, I'm scheduled for four classes per week. Sometimes we don't have anyone show up, so just depends on what attendance looks like. So I've been trying to reverse diet

Starting point is 01:17:03 just to get that extra fuel. And I went from eating probably 1,500 calories up to about 2,200. But every time I get up to that number, I get a little bit nervous. And then I kind of jump back down. So for the past three weeks, I've kind of jumped back to about 1,800.

Starting point is 01:17:20 And I have stayed within the same five pound range. Of course, that fluctuated state of day for the past about three years. I've definitely changed, I've gained some muscle, but overall, just really want to lose some of that body fat until we continue to build strength, and just not sure if teaching this many spin classes a week is preventing me from hitting those goals

Starting point is 01:17:42 if I'm overdoing it on the strength training, and if I'm eating too much or not enough for really where I need to be. What are your options with the spin classes? Are you, can you stop teaching them? Or is this something that you need to do to supplement your income? This is part of your job because my answer is going to be different depending on what the deal is there. Absolutely. So, I mean, I don't want to stop teaching them because one, it's a foot in the door. I would ideally, I'd love to go into coaching or training. I work in sales and I financially can't really take the leap where I just start doing that. I also have a seven-year-old.

Starting point is 01:18:19 So, don't want to dedicate all my time. I've really been on the fence, but I feel like this is a foot in the door to the gym if I do decide to go in that direction. So that's part of it. No, I don't really need to do it financially, I guess. It's nice to have a little bit extra income, but of course, then it provides a free gym membership. So if you other factors with that.

Starting point is 01:18:42 If you don't want to not do this, because is it affecting your ability to build muscle, which then affects your ability to, you know, burn body fat? Yeah. It's not helping. It's not ideal, but you're getting endurance stamina, you're being active, it's not like bad,

Starting point is 01:18:56 as long as you're not overtraining. So if you don't want to quit it, then you're going to have to do the following. You're gonna have to get rid of your scale and you're gonna have to stop doing your in-body scans for a while because I think the obstacle that's in the way right now, the big obstacle, here's what's preventing you from hitting your goals is you.

Starting point is 01:19:12 And I don't mean because you're not doing the work, I mean the mental aspect of it, the fact that you're hovering within the five pound range and once you go up to certain caloric intake, you start to freak out a little bit. The scale and the in-body scan is not helping you. So you gotta get rid of those, and then keep doing the reverse dieting,

Starting point is 01:19:31 and the only thing I would track is your strength in the gym. That's the only thing I would track. Am I getting stronger on these core lifts? And if those numbers are going up, you're moving in the right direction. I actually think, too, I'm looking at her current lifting as five days a week, too, right now. I bet you she moved.

Starting point is 01:19:47 Oh, wow, that's way too much. I think if you just, if we just sent you maps at a ball, like, and then if you tried to do two days instead of four days of coaching spin, I think that in itself, with a reverse diet. Oh, yeah, you'd build a lot of muscles. It's the way to go. By the way, if you gain, so, Kayla, if you built five pounds

Starting point is 01:20:04 of muscle, which you wouldn't look, you wouldn't look bigger, you would just, so, Kayla, if you built five pounds of muscle, which you wouldn't look bigger, you would just be more sculpted, right? But if you built five pounds of muscle, and gain no body fat, you would be leaner, because your total body weight now is higher, but your body fat has stayed the same, so now it's a smaller percentage of your body weight. So you don't have to lose body fat if you gain muscle without getting body fat. And you can do that with the good reverse diet and good strength.

Starting point is 01:20:27 I literally think if you just want to send you a Maps anabolic, follow Maps anabolic to a T, don't add anything to it, try your best to only do two days of spin class, try to avoid the four days. In fact, maybe even on the times when you do four days, if you have to, it's four days, I might only do two days of Maps Antiball if that week.

Starting point is 01:20:48 And increase your calories, 250 to 300 calories. That's it. And just stay the course, trust the process, give me at least 30 to 60 days to show you some, you'll see strength gains probably first, and feeling good good and do not sweat the scale up or down. Don't wait.

Starting point is 01:21:09 Don't read it yourself. Yeah, I don't care about three to five pounds north or south really. In fact, I'd be more concerned if I saw it going down right away because then I would tell me I'm not giving you enough calories for what we're doing. So I would like, I would like scale weight to probably hover around the same or a slight increase, but that should be kind of the goal that in itself, I think is gonna solve. That will be huge. Kayla, do you mind if I ask you a few more questions? No, not at all.

Starting point is 01:21:36 Okay, so you're in sales and you have a seven year old and you're adding another job with, okay, so I'm gonna assume you probably are very busy and you have a lot of stress. Yes, I would say so here and there. Okay, do you have help with your kid? Yes, my husband is very involved. Okay, very good. Okay, so how do your hormones feel? How is your energy, sleep, skin, hair, digestion?

Starting point is 01:22:05 Do you notice any areas there? Like, do you have a regular period? Like, are there any signs that you might be overdoing it? Like the classic signs that your body needs to kind of reset? I definitely had signs back probably when I first really started focusing on strength training and I was only eating 15, 1600 calories, like some hypoglycemia, really low blood sugar at certain points in the day,

Starting point is 01:22:31 so I started increasing the calories and that has definitely helped. I've been loosely diagnosed, so I went to an endocrinologist. My husband and I have sort of been maybe trying to have another not not trying I guess you could say and I really just haven't had success, but that could be a number of factors Yeah, so I did see an other chronologist and was sort of loosely diagnosed with Hashimoto's But then she ran some tests and basically said oh, you're fine Didn't I'm a root cause person and she really wasn't going to help me dig into the root cause So I joined your guys my mom hormones page on Facebook and hoping to eventually see

Starting point is 01:23:10 a functional medicine doctor when financially I can do so. But I mean, I sleep about seven hours per night. I do wake up on the days I have morning classes. I'm waking up around like 4.30 in the morning. Other days it's typically five. I definitely like to be in the gym five days a week just because I need that for my mental health. If I don't start my day with a workout

Starting point is 01:23:33 or some type of movement, then my whole day is just I'm exhausted. But I mean, for the most part, I feel good. You're overdoing it. This class is like, yeah, like all the stuff you're telling me, it really does. Yeah, I really just sound like it. Do you have a regular like yeah like all the stuff you're telling me. It really does. Yeah really does sound like it. Do you have a regular period? Is it pretty consistent? Yes. Okay good. That has been for a few years. Okay good. I the bumping calories and the two days

Starting point is 01:23:55 a week of strength training. If you're consistent with that, I think you're going to see more than you expect. I think you're going to be very very pleasantly surprised with how amazing you feel. Just from going from five days a week of strength training with the spin to two days a week of strength training with the spin and a bump of 250 to 300 calories, I think it's gonna blow your mind within about 45 days. I think within a 45 to 60 day period, you're gonna be like, wow.

Starting point is 01:24:22 And I want you still to go to the gym five days a week because I don't like disrupting somebody who's created that space for themselves and that there's probably a major mental aspect. But what I want you to do on the off days is literally walk, sauna, or mobility, or mobility. Mobility would be best. So those types of things, recuperative type of stuff.

Starting point is 01:24:41 Yeah, like you're going there for rejuvenation. Yeah, so still go there, but if this is the off, not your foundational day, walk on the treadmill for a half hour, 45 minutes, do some mobility for 10 to 15 minutes, maybe do the sauna for 15, 20 minutes or a cold plunge, do those types of things on those days. Also, MP Holistic Health, I know you mentioned our MP Holistic Health is a Holistic Health

Starting point is 01:25:04 you'll be able to get more functional medicine related Information that's our functional medicine forum on Facebook and then lastly because you're aspiring to make the transition to be a trainer Did you sign up for the free course that we have in January? Yes, I did sign up for that. I'm excited for that. Thank you. Good. Good. Good. I'm excited to see you in there And if you don't have maps and a ball, we'll send that to you because that's the program. We're going to follow. Okay.

Starting point is 01:25:29 Awesome. Thank you so much. I really appreciate it guys. You got to Kayla. Thank you. Thanks guys. Bye. If she follows what we say, it's going to blow her.

Starting point is 01:25:41 You know, it's so crazy. As she's talking, it's so funny. Like we've trained so many people right every once well Get a question. Oh be like oh my god. That's just like so and so yeah, literally remember literally I had a woman Very similar came to me same thing lots of strength training. She did power yoga and spin classes And I cut everything way down and it was the same thing her and her husband were loosely trying to have a baby Yeah, and I mean saying anything about that. It was all about like, let's just build your mentality. Strong, whatever. I got pregnant. She got pregnant within 30 days. Yeah. Sometimes, yeah. That's what it takes.

Starting point is 01:26:12 Our next caller is Tracy from Massachusetts. Hi, Tracy. How can we help you? Hi. First of all, thank you guys. Thanks for having me on. Thanks for everything you do. Thank you. I'm calling because I'm in like a bit of a training dilemma. I just had my first baby in March. You're congratulations. Thank you. I'm hoping to have more. Before I got pregnant, I'd been training for over a decade consistently.

Starting point is 01:26:53 I have a pretty strong resistance training background. I was starting to get a little bit bored at the gym. And then I got pregnant and then, you know, I'm more worried about taking care of my baby. taking care of my baby. And I think a lot of the problem lies in kind of what you guys talk a lot about is being like coasting versus kind of telling the line pushing the limit all the time. So when I was pregnant it was really mentally hard not really physically hard to get to the gym because I didn't want to push myself too much. Then I gave birth in March. It went really well. I was part of them, feel awesome. But I'm kind of worried about looking into the future. I kind of feel lost in the gym, you know, with wanting to have more kids relatively soon and about to turn 35 so I'm kind of like you know being older and I don't really know how to either shift my mindset or to shift my goals

Starting point is 01:27:56 to sort of look forward to getting to the gym while you know being pregnant or a postpartum or a nurse saved. Tracy, I love this question because fitness fanatics who have kids or things pop up in life that become more important than the workouts will hit this crossroad. So you live for a long time, strength training was probably your favorite thing to do. It says in your question,

Starting point is 01:28:22 you competed in Olympic lift things. So you didn't just like recreationally work out like this was a big deal. This was very serious for you. But now you have a kid, which first of all, if you're a good person, which sounds like you are, having a kid is going to shake everything. Like all of a sudden, there's nothing more important than this other human being. And so all the other things that you leaned on, you have to kind of put them in new categories. Like, what does this mean to me? Okay, how do I do this thing again now

Starting point is 01:28:50 that I don't care about it like I used to because that's something else that I care so much more about? Here's the beauty about with fitness. If you do it right, it will improve your life. Your life is what you want it to be, right? So you want to be a great mom So you want to be a great mom, you want to be a great partner, great whatever. Being fit will help that out. It'll encourage that. A fit healthy version of you is going to be a better mom than an unhealthy version of you.

Starting point is 01:29:18 So when you go to the gym, instead of going to the gym like you did before, I'm going to hit a new PR, I'm gonna hit a new intensity, I'm gonna go train my butt off. It's really about how can I exercise to give me the energy I need, to give me the patience that I need, to give me what I need to do, the more important things in life.

Starting point is 01:29:39 Now here's the other side of that, which is pretty cool. What you did to build your strength and physique, to maintain it, you need far less. The you did to build your strength and physique to maintain it, you need far less. The data on this is really remarkable. Okay? Like literally, if it took you 20 sets of a particular exercise to build a foundation, you could literally do three sets to maintain that. So you don't have to keep doing what you did to keep what you've built. You could do far less. And your life is going to change. Listen, like right now you have a baby.

Starting point is 01:30:09 At some point they're going to be a toddler, then a teenager, then they're going to go to college. And then you'll have more time to work out again. In which case, the workout's going to change again. So right now it's just a different chapter in your life. And literally just go to the gym and think to yourself, like, what do I need to make me better at the things that are important right now?

Starting point is 01:30:27 And it may be that you need more energy because maybe your sleep is not as good, maybe you just need a break because you gotta get at a house because you're not seeing anybody for a while because you've got a new baby. Maybe it's just to alleviate some stress or maybe you got some energy. You're like, you know, I'm gonna go see

Starting point is 01:30:41 if I could do what I used to do. Let me go see how hard I can go. But that's how you should treat the workouts because your life is going to continue to change. And what you don't want to do is fall into this like, this trap where the workouts always have to be in mean the same thing to you because that's going to be really hard to maintain when your life changes as it is now. Trace, you know what I think the hardest thing for clients like you and I would put all of us in this exact same category as to when big shifts like this happen is our definition of fit.

Starting point is 01:31:12 I really think that we have this, we have a, we have a different way we look at ourselves aesthetically performance in the gym that we've, we've raised the bar and the standard so high and then all of a sudden life happens and other shit that's far more important than my PR and my squat or my six pack abs. And I'm wrestling with what Sal just said, which is, you know, he just told me that, you know, fit me is gonna improve all the rest of my life. But your definition of fit is skewed, like minus. And that was the hardest thing that I had to wrestle with

Starting point is 01:31:45 when I decided to make that shift of like, I care more about being a better father, a better husband, a better business partner. But yet I don't wanna get fat or I don't wanna be out of shape. And it's like, so how am I jealous? It's like, yeah, but my definition of fit was so skewed. I had to make peace with that. It's like, what am I doing?

Starting point is 01:32:04 Like, I don't need to have, I don't need to be look like a bodybuilder year around like this. And nor am I gonna be able to, and truly be a fully present father and crush it all those things. So I think what happens is people like us really wrestle with trying to sustain that level.

Starting point is 01:32:20 And it's not realistic while you also are trying to have multiple babies and do all these other things. So part of it is making peace with the body changing, looking a little different, performance, probably being a little less. You at 50% is still better than 99% of the world, right? And so you have to kind of make peace with that.

Starting point is 01:32:43 One of the ways that I did is I would, I would shift my focus So if you're an obsessed person with aesthetics, I let go of aesthetics and became mobility guy And I started to look at things if you're obsessed with PRs and strength and gym I let go of that and begin and focus on something else long-jevety girl like I mean become Start to challenge yourself on the things that you most identify with when it comes to fitness and pursue other aspects of health because you know getting good sleep, reading more, being present as a mother, being a better father, all these things make me a healthier person. And so if I'm true, you're all new challenges. That's right. And so I think sometimes as hardcore fitness people, we get so focused on the performance

Starting point is 01:33:28 and the look that when life shifts, we have a really hard time seeing that kind of change a little bit. And we think we're failing. You know, because you don't have the same squat that you were doing back when you were doing Olympic lifts and training seven days a week. You know what I'm saying? It's like really though, like you're still squatting way more than anybody else and you're still really strong for a mom with multiple kids and working in a husband and all these

Starting point is 01:33:54 other things going on. So you have to really shift your perspective and definition of what you think fit and healthy is and sometimes for us fitness fanatics, it's a bit skewed and that's really the biggest challenge here is accepting that You know you might look a little different than what you did you know four years ago in your prime or you might not perform exactly the same way and that's okay because you're a fucking awesome mom and you're super present with your husband and you're doing all these other things that you're winning in life That's what I think is probably one of the hardest things when when you're in the situation you're super present with your husband and you're doing all these other things that you're winning in life. That's what I think is probably one of the hardest things when you're in the situation you're in.

Starting point is 01:34:29 You know, by the way, Tracy, what you're going through is very common. So a lot of people go through this, especially moms, where they're like, you know, I was like, it's an executive. I was so focused on my job. Now it's like, I'm not that motivated to go to work. I just want to be with my kids, or I was so focused on my job. Now it's like, I'm not that motivated to go to work. I just want to be with my kids. Or I was so into this other thing.

Starting point is 01:34:48 And now I just want to, you know, or I used to hang out with these guys will go through this when they become dads. It's like, well, I used to hang out my buddies. And now I got kids and I don't want to hang out with them like I used to. They want to drink and talk about other stuff. And I just want to, so this is a super,

Starting point is 01:35:01 I mean, this is a totally. Mass 15 is a program for you. Yeah, you got Matt. I was just going to say, do you have maps 15? Do you have our massive team program? No, I don't. That's the program for you. Yes.

Starting point is 01:35:12 We're going to send that to you. And literally you do a little bit of exercise every day. And there's an option where you can do it at home with a suspension trainer or you can go to the gym and use a barbell. And it's like either a 15 or 20 minute workout a day. I think it's the perfect workout for parents. Great, thank you.

Starting point is 01:35:28 I appreciate it. Thank you so much. Yeah, you got it. You got it. Let us know how it works out for you. Sure. All right, Tracy. Thank you, Tracy.

Starting point is 01:35:36 There's, yeah. Thank you. I heard the baby. Yeah. She's got the look of a new mom too. Like, what am I doing? Okay. Baby, I don't know. Listen, you have a kid, it changes everything.

Starting point is 01:35:47 All of a sudden you question, like you have to re, you have to completely reorganize your priorities. Everything's new. All new challenges, everything you guys are describing, and I'm actually chiming on what you guys are talking about, but it's, the whole new focus now is how to be, you know, the best mom and how to, you know, handle that and how to handle the time restraints and how to handle your stress and how

Starting point is 01:36:12 to feel good and how to, you know, so it's all that stuff you can accomplish that within your workouts. It just has to be structured with that mindset of like, what's going to be best for me now? It's a massive reflection time for people like her, like us, because most of us, if not all of us, that got into this space that became fitness fanatics, did it because of some sort of insecurity or some radical pursuit, whether it be a selfish one?

Starting point is 01:36:39 And then you make an identity. And you, exactly, and then you identify with this person. And now you solve it. And now you're like, who am I now? Yeah, and then all of a sudden, for the first time in your life, something becomes way more important than that. And I remember this like it up. And that was the one of the biggest defining things about becoming a father was realizing like, oh, wow, never in my life did I ever truly care about anything

Starting point is 01:37:03 more than myself. I mean, there's a lot of people and things I loved But there was never anything that I truly cared about more than myself until having a Sun and then that radically should and then that made me look at like well, who is this character? That I've worked so hard to become and you have to solve this otherwise You end up resenting the child. Yeah. Because you can no longer live up to this Olympian. Now they're keeping you from being who you're supposed to be. That's right. And the truth is, no, that person is still

Starting point is 01:37:33 a lot of what drove that person was rooted in these insecurities of not being enough or needing to look a certain way or being teased when you're younger. And now that you have this human that is far more important than yourself, you've got to address it, and you have to recognize that, man, I could actually be a really healthy person, and it doesn't take a lot.

Starting point is 01:37:53 It does not take a, what was that study the other day about? It's once every two weeks. To just still not lose, not for the average person. Yeah, it's like ridiculous. And by the way, that's not a person whose as trained as she is. So imagine somebody who's built as much muscle and strength. Should be, mass 15 should be totally fine. That should be like, you, like that person, just don't eat like an asshole

Starting point is 01:38:12 and touch some weights every once in a while, but build your routine around being a great mother, a great partner and that aspect and the rest will fall in place. Our next color is Noah from Ohio. Noah, what's happening? How can we help you? That was what is up? This is crazy. Since early 2017. Yeah. Going on seven years right now. True, true OG. Good deal. What's that? True OG. Oh yeah, I was actually in the top 2% of your listeners from like the Spotify wrapped allegedly.

Starting point is 01:38:46 So the elites. Yeah, good deal. Well, thanks. How can we help you? Yeah, I'll kind of hop light into it. So a little bit of the background, 29 years old, grew up a three sport athlete, 510, 180 pounds, but really been doing like consistent resistance training since I was about the age of 16 after watching all the Arnold movies, kind of similar style. Right, so basically, Cal kind of works right now. Every two to three months, I try to switch up my programming from like a push pull away exploit to like a full body routine to like the bros split,

Starting point is 01:39:21 always just trying to change it up a little bit. The main thing I'm kind of having issues with, I know this has been discussed before, is getting really like stiffness in my lower back after doing barbell back squats specifically. Sometimes with RDLs, not as bad with RDLs, but really with the barbell back squat. Now, the past few years, I've really been making the barbell back squat like one of my favorite lifts to try to perfect after listening to you all, you introduce me to squat university. I regularly follow that content and I really try to focus on the hip mobility, the ankle

Starting point is 01:39:54 mobility where I'm loading the bar. I feel like I'm doing everything right. I do like a 10 to 15 minute priming session before each squatting session. And when I'm doing the movement, I feel good. I feel balanced. I feel powerful, but towards the end of like of the workout with the squats and really later on that evening and the next morning, my lower back is just extremely stiff and tight. And I don't know why it is.

Starting point is 01:40:19 And I feel like what I'm doing right now is enough to where like I shouldn't be really having that pain. I do have a sedentary job. I work from home and as an account executive, I do walk my dog about two to three miles every single day. I do priming and mobility before every workout, before bed every night. I try to do static stretching.

Starting point is 01:40:38 And it's more so, I would say it's more so on my right side compared to my left side, but it's still kind of like on both sides of the lower back. It's not like an excruciating pain. I can kind of pinpoint it with my thumbs. It's not going down like the back of my hamstrings, back down into my calves. Adam, I think you alluded to in the past that you got some issues with this.

Starting point is 01:40:59 You can keep me honest with that statement. But I'm just kind of getting frustrated right now because I love squatting. I love the feeling of it, but like when I wake up the next day, I'm like, this is something is not right. But when I do it with Bulgarian split-stand squats, goblet squats, hack squats, everything feels fine. I do not get that stiffness. So I think I kind of know what the answer is going to be, but with your guys' experience and expertise, I'm just kind of getting frustrated at this point.

Starting point is 01:41:27 And then I have a second part, but then what would I've been at that too? All right, let's, okay, so I'm pretty, pretty sure I know what your issue is. Just, and I was going to ask you if you feel it more on one side or the other. Do you know where the QL is, the quadratus lumborum muscle is? I don't know exactly where it is. Okay, so this is a, so this is a muscle that's along the sides of the spine, it's a stabilizer muscle, but it does work with lateral flexion extension, okay?

Starting point is 01:41:55 So this kind of side to side type of thing. The reason why back squats bother you more than like a rear, like a deadlift or a stiff leg a deadlift or a Romanian deadlift, is because the lever is much longer with the weight, with the barbell squat, requiring more lateral stability. So when the barbell's on my back,

Starting point is 01:42:14 this side decides stability. More of it's required than when the barbell is down here much lower. And you're probably pretty strong. You've been working out for a while. What do you squat with typically? So if I'm squatting heavy, anything heavier for me, I consider 275 and above.

Starting point is 01:42:30 Okay. So I'll go lightweight. It was just like 135 or 225 to do that full range of motion. But I do have the butt wink when I squat, so I'm trying to actively avoid that. So sometimes I just go to 90 to where I feel like my form isn't breaking down. Okay, so I would do windmills. Yeah, get really strong it. Get really strong with windmills. I would do suitcase carries. So suitcase carries for that QL stability on

Starting point is 01:42:58 the opposing side. And I think just the, in fact, in fact, you should try this. Next time you go do a barbell squat, literally begin and then end your workout with windmills. I would do windmills before the squats. Yeah, great primer, yeah. With no weight, just body weight, just kind of move through the motion. And you might even find as you do a windmill,

Starting point is 01:43:16 ooh, that feels kind of weird. After the barbell squats, add a little bit of resistance, see if you still hurt the next day. But I think windmills and suitcase carries based off of what you said, because the way you describe everything, it's like it keeps saying to me, QL, lateral stability, lateral stability. When you lay down flat on your back and then bend your knees at 45 degrees, how much a gap do you have where you can put your hand underneath your low back? Have you done that before? There's a little bit of a gap there. Little or can you literally fit your arm in there? I can, not my arm, I would say definitely like my hand if it's flat, so I don't think it's

Starting point is 01:43:53 like anything to do, but it's still... Okay, that's okay, I can fit my arm, bro. That's how bad I was. I was so bad I can fit my arm all the way under the, that had an excessive anterior pelvic tilt. So that's why I was asking because I wanted to know how bad it was. If you can fit your hand slightly under there, that's pretty normal. Most people or everybody should have some sort of a curve like that. So that's not bad. How do you feel when you squat with like squat shoes or elevated heels? So I feel great. I feel great when I do that. I'm trying to avoid that though because I just want to get good at the back While like I just I just wanted like I have that be my baby

Starting point is 01:44:31 And Adam, I know you said in the past like you really had to work it like you're your ankle mobility and in my head I think I am But like I know you said like you had to spend like years working on this like like what did that look like like what you do at like three or four times a day because I feel like I'm doing it enough. Yes, it would be so probably I'm probably so. So, so the advice I give on the I was obsessed with it. Now I was lucky because I had this job. This was back when I was working for Orange Theory. And when you worked at Orange Theory, one of the things you I taught classes and, you know, four or five hours of classes straight. And I'd have these, I'd have these, the microphone on and in the class, you send the class sometimes on these two minute, three minute runs. And any time I would do it, it would be the only time I wouldn't be coaching.

Starting point is 01:45:17 They would literally be just running or rowing for two or three minutes. Every time I did that in a class, which would be multiple times in an hour, four hours in a day, I would get down and just do like the 90 or do get down and do the combat stretch on each side. I would kneel down, do it for a minute or one side, a minute or another side, and then I'd pop right back up. I'd just started to make that a habit. Like any time I had the opportunity to just get down there

Starting point is 01:45:43 and drive the knees forward. Then I finally got to a place where I could actually sit down comfortably, but right now I can hop down in a squat, sit all the way down, rested, and then even when I'm doing that, I'm not just sitting there rested, I'm still trying to push my knees forward and really activate, right? So I'm not just resting in that position. I'm always trying to drive the knees forward and get more range of, active range of motion there. And yeah, it's more about frequency than it is intensity. So you're better off as many times

Starting point is 01:46:10 you can every single day doing it for just a minute than you are scheduling a 20 minute block of mobility two or three days a week. So frequency of that is the king. And it does. It took me a solid year. I'd say to It took me a solid year. I'd say to see some pretty really good progress. Two years to feel like I solved it. I mean, after that, like to this day, I don't have issues back squatting more. But I literally, after every,

Starting point is 01:46:38 if I squat at over 10 reps, barbell back squat, and I had any sort of depth past 90 degrees. I would be laying on the floor doing like afterwards, because my back would just be on five pumped, just super pumped and tight. And then like you're saying, I didn't have sciatica, I didn't have any issues or any other pain anywhere, just a low back would get so tight. I would guess yours was probably more erector spinae fatigue and pump in his, are you feeling

Starting point is 01:47:04 the back pain right away or is it like the day after? So it's simply like the evening like the evening after tip-quake I worked out after work This sounds like six o'clock. No, this sounds like you well. This is like you're screaming QL So when somebody who's a beginner or just getting started or maybe that a previous Injury or whatever when they're telling me you know, they have low back pain It's often a course stability issue could be hip you know mobility that kind of stuff that a previous injury or whatever, when they're telling me they have low back pain, it's often a course stability issue, could be hip mobility, that kind of stuff.

Starting point is 01:47:30 When you get somebody who's been working out for a while, who's pretty strong, and they're noticing like, man, I work out, do everything right, do the mobility. I notice, my back just starts, especially when I barbell squat, and it's on one side, that screams QL to me. And like 99% of the workouts that are out there, like any lateral stability, anything, like there's almost none in there.

Starting point is 01:47:53 They both, they both, by the way, two are going to feed into each other, right? Like so if you have poor ankle mobility, what will happen is as you go down, you'll like one side, like rarely ever is our left to right exactly the same. So you have like a little bit better on the left side than the right. So it causes that bar, that barbell to slightly shift to the right or the left a little bit, and then it flares up that QL like Sal saying.

Starting point is 01:48:14 So it's not, they're not exclusive, immutual. It's like, of course, it's like you weren't doing the stuff they're saying QL wise, while also continuing to work on 90, 90, or I mean, excuse me on combat stretch, is going to be massive for you, but they both are probably, but you're not probably exactly like me, because like I said, I can fit my arm under there.

Starting point is 01:48:32 That's what I was looking for was you to say, it was that bad. So it is most likely the QL you're feeling, but it doesn't mean it's not also being exacerbated by the lack of ankle mobility. It's, there, if you can progressively load a windmill and really like get strong in that,

Starting point is 01:48:47 it's like it's just naturally gonna take care of itself. Your bi is gonna support itself, like you've never had it support your back. It's at the point where too, you can even work on doing a bent press. We should have them on old time strength. I think, I think honestly, that's what I'm getting at. Perfect. Yeah.

Starting point is 01:49:01 Old time strength, I think if you run that, you'll go back and just run it. Mine is gonna be at. Perfect. Yeah, old time strength. I think if you run that, you'll go back and just want to. Mine is gonna be blown. Yeah. Like how like supported and stabilized, your biasing be going back into those conventions. You know, know a easy way to test this. Literally, you could,

Starting point is 01:49:16 like right now, if your back is kind of tight right now, you could do, it is, you could do an old school dumbbell side bent. This is an exercise people made by. Push it. Yeah, almost have the mustache for it. Yeah. Really old time. Yeah.

Starting point is 01:49:29 Yeah. But, you know, like, you could test this right now. Like, if your back is feeling kind of like, I feel it's kind of tight, you literally can stand up, hold the dumbbell on one hand and do, put your feet together and do an old school side bend, do 10 reps on one side and you'll know right away. But like, oh, yeah, there it is.

Starting point is 01:49:43 I feel it. I could feel what's happening. That'll be your answer if that happens to you. But if you follow, so old time strength is the best program we have, period end of story for that kind of stability, for the kind of stability where you could lift heavy things and be offset or you could suspend or hold heavy things overhead and have that type of stability. It really creates a strong stiff body. And I don't mean in the negative way.

Starting point is 01:50:10 I mean, like, you're able to have that stability. So what I want you to do now is I want you to follow old time strength. I want you to be obsessed with the ankle mobility and then report back to us. I have a feeling I bet you'll hit up here on your heart. If you're more obsessed about your ankle-moody than you ever have before and you follow old-time strength to a tee, I can't wait to hear what you feel

Starting point is 01:50:33 and notice when you get back. I think you'll hit a PR on your squad. Yeah. I would love to. And I'm embarrassed to say I've never even tried to win Mills, right? I really thought it was like really like the hit mobility. I got obsessed with that.

Starting point is 01:50:46 So I definitely need to poke on like the QL stability. So definitely should have been focusing on that. I just was blinded, right? I know everything is connected, right? The angle, the hips, the core, everything. And I'll drive myself insane because I'm like, I've been doing this for years. It's really gotten worse in past couple of years. But no, thank you for those tips. I'm actually doing lakes today in about two hours. So I'm going to implement this. Oh, we're going to perfect. We're going to send the program over to you.

Starting point is 01:51:10 So you got it. You got it. Oh, that'd be awesome. I appreciate that. Do I have time just for one quick question that kind of correlates? So another thing, whenever I'm doing like my static stretching at night, or I always get like cramps in my hip flexors and like on the bottom of my feet like the soft spot, you know and Like yesterday I was benching and I was going kind of heavy had like to like 265 on the bar And I was putting it up and I just got a cramp in my right hip flexor

Starting point is 01:51:40 She's super tight and like when I'm doing these stretches at night Like I'm doing like the 90 90s like the child pose and like I just keep getting these cramps. It's been happening pretty much my whole life. I drink element tea every single day. I get the potassium, the magnesium. I try to get like, I feel again, I'm doing everything right, but I don't know why like I continue to cramp up. It's not really like if I'm walking my dog I get a cramp, but it's really like when I'm stretching and trying to calm down, Adam, I actually followed along with you with the prime pro webinar like a year ago. And you've even said in the video, like if you feel a cramp fight through it, it'll go away, but damn, they hurt and like I just hope I go to fight through it. I can't help you with the pain part, but you know, the seminar

Starting point is 01:52:23 that you went through with Adam is not static stretching. So are you doing static stretching or are you doing mobility where you're activating the muscles? Because there's a very different. Yeah, so prior to working out, I do mobility before bed.

Starting point is 01:52:36 I try to do static stretching to kind of calm down on one a little bit. Okay. So I do the mobility priming before resistance training, the static stretching before I lay down. When you're doing the static stretching, when does the hip flexor cramp up? Is it when you're stretching your hamstrings? Yeah, okay. It's because the when you're in that long stretch, the hamstrings are lengthened, the hip flexors shortened, and the hip flexor is trying to stabilize the joint. So it's good. So it'd be like, you'll notice a hip flexor do that

Starting point is 01:53:06 when you're doing a hamstring stretch. You'll notice it on the bottom of your foot when you're pointing your toes. Yeah, so what can you do about it? If your electrolytes are balanced, not much other than trying to calm the CNS. So sometimes when people do static stretching, they hold their breath and they, without realizing it, yeah.

Starting point is 01:53:26 So static stretching, the idea is to relax and calm the CNS. That means you also have to relax your mind and breathe like you're someone who's relaxed. And that might actually help. Try doing it after a hot bath and tell me if you feel better. Have to take a hot bath

Starting point is 01:53:43 and then do your static stretching and tell me if you feel this. Yeah, yeah, candles and bubbles. I see the guy though, I don't think it takes baths. Yes. I'm not sure. I'm gonna make baths popular again, bro. So down what you pee and take a bath like that. Yeah.

Starting point is 01:53:54 Bath boys. No, no, that all sounds good. Thank you, fellas. And I know you all are busy, but just wanna give you all just a quick thanks and a visually just kinda alphabetically. Adam, thanks for the strawberry walnut cream creatures I have it. I'm not just saying it because I'm on the show, dude, it's the best flavor.

Starting point is 01:54:10 Me and my wife stocked up on all their flavors. It's our favorite one. Also, no shame to admit it. I've been peeing sitting down at night for years now, getting up in the middle of the night. There are guys out there, man. It's a win, Alan Justin. I feel like if you start doing it, you're going to know we're right. And that's why you don't want to do it.

Starting point is 01:54:27 So Adam, I want to thank you for, you know, hooking up the guys out there. I got you, brother. I got you. I'm so immersed. Doug, thanks for all the work you do behind the scenes. Being like the dad of the group, I really enjoy listening when you chime in on any topics that are discuss whether it's fitness or not fitness related. So really enjoy that. Justin, again, you're a conspiracy theories. There's all the fun facts you bring to the podcast about random animals or history. Love that. Also love your take on like the

Starting point is 01:54:55 functional side of training with current and former athletes. Just give them my background whenever you talk about that kind of stuff. It's just really entertaining to me. whenever you talk about that kind of stuff is just really entertaining to me. Sal, I need to thank you for being partially responsible for now my supplement addiction that I've had for like the past two years with all your partners. Oh, with our partners. That's a good thing. That's what I was saying. That you talk about.

Starting point is 01:55:17 Awesome. Yeah. You're fine. No, we appreciate it, man. Thank you so much. But we'll send you all the time strength. I think I feel very, very confident. Bro, please email us after you've gone through

Starting point is 01:55:29 at least 60 to 90 days of it so we can hear. I have a feeling that you're gonna blow your mind. Anyway, it's done it, man. It's been game changer. Yeah, I can't wait. Thank you, fellas. And happy holidays to you all in your fanways, especially your kids.

Starting point is 01:55:41 So again, keep doing what you're doing. I appreciate it. I'll keep you guys updated. Appreciate it, brother. Thanks, bro. Thank you, man. Allways, especially your kids. So again, keep doing what you're doing. I appreciate it. And I'll keep you guys updated. Appreciate it, brother. Thanks, bro. Thank you, man. All right. Thanks, fellas.

Starting point is 01:55:51 You got it. I don't care what anybody says. Does he wear a man in you pee sitting down? Don't start this, bro. Unless you have to. You're losing this argument. Just you're losing this one. You lost the you lost a freaking space race.

Starting point is 01:56:02 You're losing all kinds of stuff. Lately, bro, just stain your lane. And then what he said, Justin's conspiracy theorist. I don't think just as a conspiracy theorist anymore because y'all come Yeah, yeah, he's like a prophet. I'm a prophet. We're gonna start calling Justin the prophet I'm just it's pay attention. That's the hell and so weird people don't want to talk about it No, listen, I'm more I more and more convinced and it's so I love this. Like, as I continue to do this, you never know everything. And I just learn more and more. Advanced lifters, people who were working out for a while,

Starting point is 01:56:31 I think this is a very common issue. People who've been lifting for years and years in a year is good form, good technique, trying to do everything right. They have nagging, low back issues, especially with barbell squats. I have yet to see programs that really address that lateral stability.

Starting point is 01:56:45 Nobody does. It's all bilateral or it's all balanced in the way it's loaded and the QL is just stabilizing with every exercise. What happens is everything gets so strong and the QL gets strong in this isometric contraction but any movement outside of it, it gets overpowered and so then you get sore. It's like, it's literally like his body is too strong for what is strong and stabilizing, but it's not like a strong muscle,

Starting point is 01:57:13 like a contraction-wise. Like, we're not focused on actually building that strength and that's really where, old time, it like, unlike any other program is really addressing that. Listen, I had to avoid barbell, you guys noticed, for a little while, for the same issue. And literally, okay, two workouts with dumbbell side bends, not even the best QL exercise you could do.

Starting point is 01:57:34 It's just a basic, like, okay, let's try. Gone, I was like, oh crap, that's what it was. And I love it when I find stuff like that, but I think there's a much more common issue than people realize it. Totally. Look, if you're a trainer or coach, do this. MindPumpTrainer.com.

Starting point is 01:57:50 Sign up, three-day course. We're going to teach you how to be a more successful trainer with your business and with your clients. It's MindPumpTrainer.com. You can also find all of us on Instagram. Justin is at MindPump. Justin, I'm at MindPump. The staff in Owen Adam is at MindPump Adam.

Starting point is 01:58:04 Thank you for listening 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 and maximize your overall performance, check out our discounted RGB Superbundle at Mind Pump Media dot com. The RGB Superbundle includes MAPS and Obolic, MAPS Performance and MAPS maps aesthetic. Nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal trainers, but at a fraction of the price.

Starting point is 01:58:46 The RGB Superbundle has a full 30-day money bag guarantee and you can get it now plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing MindPump to your friends and family. We thank you for your support and until next time, by introducing Mind Pump to your friends and family. We thank you for your support and until next time, this is Mind Pump.

Mind Pump: Raw Fitness Truth - 2244: The Most Effective Way to Do Group Fitness, Tips for Overcoming Lower Back Pain, Ways to Keep Gains After Giving Birth & More (Listener Live Coaching)

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