Mind Pump: Raw Fitness Truth - 2804: The Ultimate At-Home Dumbbell ONLY Workout

Episode Date: February 28, 2026

Mind Pump Fit Tip: The Ultimate At-Home Dumbbell ONLY Workout. (2:25) Cardio Sal. (18:46) Frustrating pet peeves. (28:08) All multivitamins are NOT created equal. (34:12) Reminiscing on Mind Pump's first-ever meeting. (37:22) An unexpected savior. (46:25) A carby, high-protein treat that tastes good. (50:07) The difference between happiness and joy. (52:41) #ListenerCoaching call #1 – John from FL: As an inspiring personal trainer, do you need to go to college to be successful? (55:39) #ListenerCoaching call #2 – Alyssa from MI: How do I naturally increase my estrogen? (1:02:44) #ListenerCoaching call #3 – Luken from CA: Has dealt with food sensitivities, and is seeking what information he should be looking for to optimize his life. (1:11:54) #ListenerCoaching call #4 – Reese from TX: Needing some tips on how to improve on the big 3 lifts. (1:21:01) Related Links/Products Mentioned Get Coached by Mind Pump, live! Visit https://www.mplivecaller.com Visit Seed for an exclusive offer for Mind Pump listeners! ** Code 20MINDPUMP for 20% off your first month of Seed's DS-01® Daily Synbiotic. ** Visit Crisp Power for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP10 for 10% OFF. Give your snack game a serious upgrade. Crisp Power Protein Pretzels deliver super crunchy and delicious snacks that are up to 28g of protein, low carb, zero sugar, and high in fiber! ** MAPS Great 8 Launch - (Retail $127, Code: LAUNCH for 50% off!) ** Launch bonus include: MAPS GREAT 8 Nutrition Guide. ** Visit: http://mapsgreat8.com/  Mind Pump Store Exercise Video Demos – Mind Pump TV The #1 Setup Cue For The Barbell And Dumbbell Row Exercise Philippines Shipwreck Victim Clung to Sea Turtle Experience the difference of Liposomal Technology. Use code MINDPUMP for 20% OFF everything. Visit: https://www.rhonutrition.com/discount/MINDPUMP Trainer Bonus Series Episode 1: The Successful Trainer Mindset Mind Pump #1045: Dr. Jolene Brighten- Beyond the Pill Mind Pump #2615: Identifying Food Sensitivities With Dr. Stephen Cabral Mind Pump #2027: How to Improve Your Squat, Bench, and Deadlift Strength MAPS Prime Webinar MAPS Prime Pro Webinar Elite Trainer Academy – Podcast Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Dr. Jolene Brighten (@drjolenebrighten) Instagram Dr. Stephen Cabral (@stephencabral) Instagram  

If you want to pump your body and expand your mind, there's only one place to go. Mind pump, mind pump with your hosts. Sal DeStefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness health and entertainment podcast. This is Mind Pump in today's episode. Callers called in and we coached them on air. We got to help them with their fitness. But this was after the intro.

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at home only dumbbell workout. You only have dumbbells? You work out at home. Here's the workout that you do. We put together the best exercises. Simple, effective. Let's go. Okay.

We didn't do this. We didn't do this. I did this. You guys agree? We'll find out. It's fine. It's the collective. It's got to be one of the most requested.

Hey, can you guys get this a workout with all them? And a lot of our maps programs have all the alternatives for. Yeah, we put in a lot of them, like dumbbell-only versions of those programs because it's such a popular thing. So you get a lot of these exercises like that, yeah. And whenever somebody asks me, I'm sure you guys answer the same way. I have a lot of friends. They're like, what equipment should I buy? I have minimal space.

I don't want to spend a lot of money. They expect me to say some machine or something like that. I always tell them the same thing. Adjustable dumbbells and adjustable bench. That's it. You could do almost anything. You can do so far. So far.

So far. Now you can do stuff with bands and suspension trainers, stuff like that. But like dumbbells adjustable bench, I mean, you could go super far. Yeah. Something like this. Yeah. All right. So we're going to list the exercises.

And so this would be a workout. And you could do this workout two or three days a week and you would hit all of the major areas of the body. You would also develop a good balance. You wouldn't really develop too many imbalances or issues. It built good muscle. You could progressively overload this pretty well to the point where you're going to get pretty strong. Sometimes dumbbell. You know, people think with dumbbell workouts, you're limited by the weight.

And there's some truth to that. But we picked exercises where you could go pretty far. You could go pretty far. So we'll start with the lower body. I picked a backstep lunge with dumbbells. I like this. Yeah. You know, we don't talk about the backstep lunge a lot.

Yeah. And so I love that you put it in here so we can talk about this. Because when I think back to a lot of my clients that I train, I would say I did more backstep lunges than I did regular lunges. Me too. The reason why that is is because the lack of ankle mobility in the average person, hence why they also struggle with squats, would feel stress in their knees when they would do a forward lunge.

Yes. Because the forward moving weight. Exactly. And so coaching somebody through a proper forward lunge seemed to be more difficult where I could start a very beginner person into a backstep lunge,

get the desired outcome I was looking for, and much easier, less stressful on the knees to take step backwards and go forward. It also includes when you come out of the backstop

because you step back, go down to the lunge, step forward, it includes a nice hip extension to bring yourself forward, which a lot of people need that posterior chain strength. And like you said,

it can be tough to train otherwise. It kind of naturally happens with a backstep lunch. What's cool with this, too, is you could really progressively overload this. Yeah. Like, you know, I could squat a lot of weight, but I definitely could work with dumbbells with a backstep lunge that aren't that heavy and get a pretty damn good workout. You made a couple 40-pound dumbbells with some backstep lunges.

Like, I'm going to get a really good leg workout. Well, it's as close as you're going to, like, a single-leg squat. That's right. From that kind of movement going in reverse. And like you said, just so much easier, instead of really trying to manage and maintain their knee position, like they just fall into much better mechanics that way. Yeah, a reverse lunge to about a three-second balance was like a staple exercise. 100% that I started so many. You get somebody who is,

you know, not even has to be advanced age, just in their late 30s, 40s, hasn't really trained. you know, stability is normally a real issue. And then also, like we said, ankle mobility. And so I love the backstep lunge to a balance to kind of take care of two things that we're trying to do. Stability at the top, you get the hip extension, you get good quad activation. Great exercise. Next up, the single leg deadlift. Now, you're probably, if you're not working out, and this is new for you, probably going to use no weight whatsoever.

Could you progressively overload this to make this like a roundlift? really good strength. Oh, yeah. Big time. Now, I made it single, because you could do, you could do a stiff leg of deadlift with, with, you know, both legs. But single leg adds that stability. It gives a little bit that lateral stability. It helps create some balance, which if you're doing everything bilaterally, both legs, both arms, sometimes you develop some imbalances. When you're doing the single leg version, it really does handle this quite a bit. And it really does illuminate the difference being right and left. You'll see it, you'll feel it. So pick the side that's weaker, let that dictate the reps and then go.

Yeah, and deadlifts, you know, with dumbbells, you're not really going to get like that heavy of load to really, you know, get a substantial lift out of it. That's why I like the single leg is to really, yeah, you're going to get, you're going to maximize your efforts, you know, by going single leg. That being said, this is, so I don't know if you guys remember. I think I brought it up briefly on the podcast, progressing Katrina on this. So she, single leg deadlift is one of her first, when we're just kind of working out in the garage or she's getting back in the swing of things. It's a staple movement that I normally have her do to regain that stability back with even just the body weight or a light dumbbell is enough to challenge it and progressively overloaded at the very beginning. And I'd seen her doing that for, you know, a while.

And, you know, she'd slowly progress away. But you could see, too, she's getting to a point where to stabilize like that and also a whole really load was getting challenging. leg and I'd seen her do the same kind of weight for a while. And I said, hey, you know, you're in a place now. You've been doing that for a little bit. You know you can go over and grab a hold of that squat rack or that bar right there to help stabilize you and really load. And so what I like to do is I love to do this first.

You eliminate the stability component. Yeah. So first use it for stability because it makes sense. You're just getting started, get the benefits of the hip stability and the balance. And then the challenge of that, you progress it to a little bit of weight. Then you get to a point where, you know, balancing with really heavy dumbbells is you're going to be all over the place. Really hard to do that. And now that that's not a bad thing to just keep trying to progress.

Sure. But somebody who's like really trying to develop glutes like she is and wants to progress. Yeah. Yeah. Yeah, I walked her over to the bar. And like, she went from like holding on to like 15, 20 pound dumbbells stabilizing to, you know, they'll hold a 70 pound dumbbells. And a single leg deadlift because she could stabilize with the squat rack, you know, or a bar and hold on to it. More hypertrophy focused.

More hypertrophy focused. So I love this. And so, again, going back to just what would I do with a dumbbell? And so I don't even need really. And a 70 pound dumbbell single leg hip hinge is like someone doing a 140 deadlift, barbell deadlift. I mean, that's a good, that's a good amount of weight. So you can really load that. Totally.

Totally. Next up the dumbbell row. One of the best back exercises, you know, just a single art dumbbell row. It's really good because it does emphasize that scapular retraction. There's a little bit of rotation at the top. And it's just very functional. It's one of the best back exercises you could do, period, end of story. Put your knee and your hand on a bench to just offer some balance.

This is an exercise that's good for function. It's good for aesthetics. And you can also get really strong with this. Like you can get really – this is one of those exercises. I don't care how advanced you are. It's a staple back exercise. But great for beginners. Yeah, it helps to really set you in good upright posture as well.

So yeah, it's definitely a good functional addition and back developer exercise. Incredible for the anti-rotation too. So, I mean, when you do the single side like that, your core really has to stabilize the spine from wanting to rotate. And so this is also one of those movements again. I'll give like the great exercise by itself and we can progress this and we can play with it a little bit as I take a client through. So when they first start, it looks like a very strict form. when they do that where I have their back level and there's not really a rotational component to it.

It's just trying to isolate the lat and really squeeze the back and stabilize the core. And then as we get further along, I can progress it by trying to create some sort of rotation inside there. And so, you know, there's, I think we did a YouTube video, I believe I did on Mind Pump TV a long time ago

that talked about, you know, this is not right or wrong way to do these because you'll see some camps when it comes to. Like big rotation. Yes, or completely flat, right? And so, you know, both valuable. Both very, very valuable. Bodybuilder camp would do this very stable look

where it's just like you're not getting any rotation. The more functional group would be like intentionally rotating through that. And so both are good and both are almost like different exercises. And so this one dumbbell and one movement you can really progress and play with over time and get a lot of benefit from it. Totally. And you have the inclined dumbbell. chest press, just a great upper body exercise.

Inclined, we've talked about this before, even with the barbell. It's better for aesthetics. It's going to develop a better looking chest than shoulders. More functional, better positioning. Flat, not a bad exercise. If you want to do flat, that's great. But if you had to pick just one, incline. And I'll argue that all day long.

Incline dumbbell chest press. Great exercise. Then you have the Arnold Press. Now, what's funny about this, Arnold Press is a standing shoulder press. There's a rotation at the bottom that allows. allows for a deeper range of motion. It's so crazy to me when we talk about the Arnold Press, how some people somehow think the Arnold Press is like not a good pressing exercise.

Have you guys seen these comments? Yeah, we got it when we did the, we did a, when we ranked the exercises. I don't get it. I think we ranked the Arnold Press. You know, you're not going to load it as much as you're going to load a barbell military press. Sure. And so.

But you still can load it. It's not like an exercise. No, no. You can load it pretty well. And I know for sure It's full range of motion. I know I knew you were bound to come in with that, right? Like, I mean, that's, you can't, you can't beat taking...

We're not doing this. Yeah. I mean, it's full range of motion with articulating it through a rotational pattern, too. So you get this full range, you're articulating the shoulder and this kind of natural spiraling. Healthy shoulder for the development. And so it's not just you can get great development from it, but it's also the entire shoulder getting worked. And you want to bulletproof your shoulders. Arnold Press is I think such a great press.

It's funny. The first time I did in Arnold Press as part of my workout, I got, and I still to this day, if I want to do a shoulder press, this is from a bodybuilding perspective and just get the craziest, gnarliest pump, this will crush all the other versions. Behind the neck press is pretty close

because I have to really squeeze my shoulders back. But the Arnold Press with that full range of muscle, nothing will give me a shoulder pump like it. Like it makes it uncomfortable, in fact. You give me such a crazy. I mean, I do. them in a, not always, but I do them in a very untraditional way too. I like to single arm them. Oh yeah. So I love to throw a single arm version of it. I feel like just holding one number.

Yeah, yeah, I feel like I can. You can also see some. I mean, if you have a, yeah, if you have access to kettlebell, I prefer it just because of the loading on the back of the arm. It goes really naturally with that spiraling to impress. Totally. But, you know, one thing I try to figure out how to articulate this, but it's, you know, just this 90-degree sort of existence that we've been conditioned to be in and to do all these exercises within. You've got to think about, like, where that force, like, really targets and, you know, in the joint and how much pressure are we placing, you know, like unnecessarily. Like, if I'm rotating through that and I'm still expressing these muscles, but it distributes it so much more effectively.

Well, so, I mean, we're going to biomechanics, right? If you look at the humorous, right, the upper arm, which is the part that the dealt is attached to, you also, you have to also look at the scapula. The scapula has to move, that's the shoulder blade, has to move along with the humorous for a healthy shoulder. This 90-degree press almost limits the movement of the, it does limit the movement of the scapula and makes it all the humorous. So what ends up happening is you start to teach your shoulder joint to move where the humorous moves in the scapulate doesn't. This is why people that always shoulder press with this

90 degree, their shoulder hurts when they do a full range of motion. They're like, why does my shoulder hurt when I go all the way down? You hit, you hit a point where that it really like compounds and you get that pain signal because it's just like it's got nowhere else to go. That's right. That's right. Next up, it's a super set. That means you go from one to the other,

which is considered set. It's just regular dumbbell curls to overhead trisip extension. So this is your bicep tricep combo right here. By the way, super sets, they have some value here or there, people argue them. Bicep, tricep supersets, purely for the feel is the best. There's nothing like getting the bicep and tricep pumped at the same time. It's a great feeling.

They're just also both very small muscles. Yeah, they're not going to get exhausted doing it. Yeah, yeah. I mean, they just, everything else is a much, your shoulders, your back, your chest, your legs are such bigger muscles. And so if you were going to throw something to conserve time, like it makes the most sense. Not to mention both those muscles get addressed in the other big compound lifts anyways. And so it's not necessary to, you know, low the...

This is something that took me a long time. I was so backwards when I was younger, like, so much emphasis on arms. Just my buys. You think it's so important because everybody sees it. Yeah, yeah. And you just, you know, when it's like... And yet, they were taking away from these other great compound lifts that I was neglecting because I... Which would have gotten you better arms?

Yeah, which would have got me better arms. That's the point. I'm making is that if I would have really been a better rower, bench presser, all these other deadlifter, all these other great movements that incorporate the biceps and the triceps, and then done them like in a superset fashion to get out of the gym, I would have been better served anyways. Totally. And then lastly, a little core super set. Windmill, this is great for rotation. You're getting some hinging. You're getting that QL, which often gets neglected, causing the back pain. Super set that with an active plank, which is abs and obliques. And now you have a fire,

finished to your workout, which is core. Now, here's how you would piece this together, okay? If you're relatively new, once you're warmed up, one set of each is fine. You can do this workout two or three days a week. One set of each would be perfectly fine. If you're more advanced, you can move up to two or three sets per exercise, and you have yourself a full body effective workout that you could progress for a decent period of time. You could go for a full year just doing this, getting stronger, all these exercises, and your body will progress the entire time. Yeah, my advice, if I was a beginner, would be to start the first month in the 15 rep range and then drop to 10 to 12. Good.

And then the third month dropped to like five. Yeah. Right. So, which is typically backwards from a lot of like maps programs that we build and so that we tend to focus on strength first. But I think of a beginner. A beginner. A beginner who's doing a dumbbell workout at home, which is what comes to mind right away. I'm thinking of practicing these repetitions, getting good at.

to movements, higher repetitions at first, and then working them way, you know, by the third month, they're down to five reps. They're getting confident and confidence in a lot of these movements starting to really load them with the dumbbell and really say, man, this is for three months cycling through like that. Oh, great. Three times a week. This is a two or three times a week. This is incredible. Maybe that's how I would, by the way, too, like the, the layer to that is you said like two to three sets, right? If I'm training three times a week, you could do as little as two to three sets. If I'm training two times a week, you probably do like four sets.

You could. Yeah. So that's how you would, I would manipulate that. If I'm only doing it two times a week, I might do four sets of all these things. If I'm doing it three times a week, I'm going to probably do two or three times. Good, good. All right. So today I got to tell you guys about my workout.

So you guys know this week is cardio week. Yeah, yeah. We're on day three now. Day three. So I'm throwing in a little bit of like stuff that normally wouldn't do. Like roller skating? I need to do, yeah. So little roller skating.

Prancing now? I'm waiting for you to see. You know, did some skippy. By the way, you know what's funny about skipping? You'll see this in like dynamic warmups sometimes. Remember the first time you saw that in a dynamic warmup? I can't make fun. I do that.

All like bound and, yeah. Yeah, you do that to, yeah, get everything loaded. You'll catch me do that every once in a while. Just skipping? Yeah, yeah. When you're happy or as part of your warm? No, no, no, it's part of this. To warm my legs up.

I do, I do like to do that. I used to do it. I used to do it a lot when we, You have to have so many people in here. And we had the grass. We had the grass with a lot of people in here. That would be a common way that I would. Can I just tell you how much I missed the grass?

I know everybody else here is like, you know, that's one thing I do. Missed in it. It's just because it's, I'm very driven to fields and all that from like training. You know, that's one of those things. I mean, for workout purposes, I do too. But it's like it looks better without it. You know what I'm saying? It looks so much better without it.

And the truth is like it wouldn't even matter now. We have so many people train it. Well, it's not enough space. You know what's funny? The grass, excuse me, the grass is kind of the color is falling out of favor. Now you're seeing gyms with like black turf. Yeah, yeah. Yeah, no.

So it's still the same. Because it's definitely, it's an association thing. Well, yeah, because you played sports. I agree with that too. I don't think I would like black grass. There's something about the color that may, even though I'm indoor, it makes me feel like I'm outdoor. I feel like it's a bodybuilder idea. It's a bodybuilder idea.

You're like, yeah, we'll do grass. It's got to be boring. Yeah, dude. Yeah. Close the windows. Shots fire, dogs. Just turn up the lights. We don't want windows in here.

Leave the body builders. I say, body was like, fuck, we don't know grass. Yeah. Why? We're going to do it. Yeah. Yeah, I still think if I were, if I, I don't know, this is super. I'm sure this would never happen because economically, I don't know how to make sense.

But I would love a gym in a location. That's like California. I have to work in a sunny place with a roof that you could retract. Oh, yeah. So you can let the sun. I don't. You know. But I don't know how economic that would be at all.

Jims are not very profitable. And to have the Dallas Cowboy Stadium for your freaking shit. It would not be an economical. And you decides to open it. No, I still go back to our original idea where we can get everybody to actually power our lights by running on the channels. Someone did that. Yeah, I know. Someone actually did it.

They did and they failed. Oh, really? Yeah. Oh, like, it was a chain that did that? So it was a gym? Maybe Doug can look it up. Are you sure you're not like, we're talking about this? I'm sure it's not what we talked.

No, I think somebody actually tried this. I don't think so. So you would pay a fee. and then you could exercise down your feet by generating power. No, that was our idea, dog. That was our idea. Yeah, we talked about it. Somebody did it?

I don't know, no, no, no, man. I believe it was. That was my idea on this podcast, a long time ago. I talked about that. I could have swore our friend Larry was going to work in a gym like this. No, no, no, he was building something else. No. Are you sure?

Yeah, this was my idea a long time ago. We laughed about it. Years ago. Let's see. Years ago. Now, I knew there was someone trying to do an eco-gogium. No, there was one in Oregon. It wasn't structured with the membership like you're saying.

That was our idea. Was that our idea? Yeah, yeah, yeah. I mean, it was mine, but you probably took that. You know, right? What is this? Sacramento Eco Fitness. The facility uses sports art, echo power machines,

which includes stationary bikes, ellipticals, and treadmills that turn human energy into utility-grade electricity. Yeah. The gym has reportedly reduced this electric bill from $600 to $680 to $30 a month. Yeah. So, yeah, this has been done, but the membership idea was our idea. Yeah. Like, I thought that was a brilliant idea too.

Thanks, you are a human battery. By the way, this is pure, people aren't going to like this. A gym that does this is pure, it's virtue signaling because that's not profitable. If you go from $680 to $30, you're like, wow, cool, we're saving $600 a month. Do you know how much that equipment probably costs? Yeah. It'll probably take you $15 to make up the difference. Well, can I just tell you how small that gym has to be?

To have an electricity bill? Especially in Sacramento. I have solar panels in my electricity. There's two. There's two bikes. It's like a, what is that, a 1,000 square? Was there a 1,000 square foot gym? That's somebody's gym garage?

Yeah, it's tiny, dude. By the way, did you guys know that the first, and I'm going to talk about my work on a second because I closed that loop. But you guys know that the first, I think I told you guys this, how treadmills were first invented. I think we talked about this once.

Like, who invented treadmills? That's a good, that's a good trivia. They were, they were, it was a way to punish prisoners. No, it was. Look up, look up original. Stop, it. It was. No, there you go.

Yes. First. Wait, Doug's looking at it. Wait a wait a minute at a time here. How big is this gym? Okay, what came first? This isn't the gym itself. I'm just looking at how expensive these pieces of equipment are.

The treadmill is like 10 grand. 10 grand. I mean, that's all right. But how much power is it really? Yeah. I don't know. All right, what were you saying, Justin? Oh, like, so which came first?

The hamster wheel or the treadmill? Probably treadmill. I don't think people had hamsters as pets. No. When the treadmill was invented. You were trying to kill. So it was a form of punishment. Yes.

The first. Yep. Treadmills were invented in 1818 by English engineer William Cubitt, specifically as a form of hard labor, punishment for prisoners in 19th century British jails, often referred to as a penal treadmill or everlasting staircase. You know what's so funny about that? Prisoners were forced to walk a large...

Is how much did that backfire? Because if you're a prisoner, okay, locked up in a cell all day long, I would look so forward to go walking on my stairmaster or treadmill. Not for hours. Sure, you want to bet? I would, bro. First of all, they're feeding you three grains of rice a day.

You're forced to walk on this. Stop it, bro. If you are in solitude and confinement, walking, going outside and extra. I mean, it's probably better than what else. Yes. Yes. I will bet that all day.

That's why I guarantee you why it didn't probably last very long. They probably were like, they like it. They're all the day. Or the chain gang, or these many breaks. Yeah. I mean, if you're in prison, going out and doing labor, or work or exercise is...

But I mean, they probably were having people walking on them for like 10 hours a day. Oh, you think that? Yes. Well, look at it. So they were used to grind grain, pump water, causing extreme exhaustion,

injury, and sometimes death. It was like an hour, bro. It was like old day. It's a liability if we had those at the gym, I guess. My bad. Get fit or die.

Pull up a picture of one of these. It's like a torture. It's kind of like spikes out. Oh, yeah, look, look, look. Wow. It would all line up. Oh, wow. And you'd have to just keep walking forever.

It's the original CrossFit right there. Wow, dude. How'd you get shredded by the way? Hey, dude, that's, I had no idea about that. Yeah. I had never, I had, I had. So you know how people hate treadmills? Yeah.

They use it as a punishment back of the day. So, I mean, and that's like the stairmaster right there, right? So that's, that was, the stairmaster treadmill was, is like the first thing then. So where did the elliptical come from? Oh, that came later. Bro, that was invented in the wild. That was for low impact. Yeah, but that was the 90s.

Yeah, that was like science came around and said like, okay, how do we get people to do cardio without hurting your joints? It was brilliant. It was actually, it was actually, so in our time in fitness, there's a few times when equipment was invented and changed the landscape of a gym. Yeah.

So dumbbells and barbells always been there. Yes. Squat racks always been there. The elliptical was one of the biggest changes. Yeah, yeah. Pre-core came out and suddenly it was. Because cardio areas in gyms used to be, treadmills and bikes and stair masters.

That's all they were. Stairmaster was the newer one, but they were there. Then the elliptical came out, and it became a selling point. Oh, yeah. I used to give members. Oh, I had a, I had a prezo around it, dude. Because you had so many people that were middle age, it's a bad knees, bad joints,

injuries, all the things. And it was zero impact. It was a zero impact cardio. You can still do this. I do it all the time. I intentionally, I'm like, I was going to walk on the road, I'm going to get on the elliptical. You know why?

It's the best of suggested. He says this. I do. Really? Yeah. It's getting in the video's like this. Really? This is me getting in shape.

Wow, dude. Yeah. Yeah. And then videos my head. Just shake my head. But pre-core, pre-core crushed. They went from nothing to crushing. Are you think it was then?

Was it pre-core? Pre-cor was the first one. You think so? It was. You know that. You say that so confident. I am like, I am like 95% sure that pre-core was. I mean, I wouldn't, I wouldn't argue.

I just don't know. Like, because I, pre-core was one of there really. Precourt invent the elliptical, Doug? I believe so, yeah. They were up in actually Washington State. I remember when they first came around. When were they invented? 1980.

Oh, wow. 80? I didn't see them in gyms until like the 90s. It took a while you're popular. We don't have the internet, dude. Yeah, they made the first rowing machine in 1981 and the elliptical in 1995. Oh, 95 was the first one. Yeah, where'd you get the 80 from?

Yeah. Oh, that's when they were founded. Oh, duh. Oh, okay. Yeah, so I remember that because I was working in gym. in 97 and that's when ellipticals were starting to make their way. Yeah, yeah. I remember when we were getting them.

Yep. Oh, yeah, we're getting four more ellipticals. Yeah, yeah. There would be a line. Yeah, yeah. There would be a line. Oh, my God. You're so funny you brought that out.

I was just going to bring that. I'm glad you guys said that because I've been doing so much cardio at the gym. I, so I'm, fitness ice team is one of the gyms I rotate through. So I went to that one, which has a huge cardio area. And they have, I want to say four of those step, step, step, monsters, the step mills. Step mill? Yeah, yeah, yeah. It's called a step mill. Yeah. I call step monster or whatever it is.

Scarier. Because there's, there's a stairmaster. It's like this. And then there's the rotating stairs. Yeah, the actual stairs are. Big stairs, right? But if you mess up on your fall. Yeah, there's four of those. I'm, uh, I'm doing my elliptical. Yep. Yeah. I like it. Which is funny because people don't, there's always elliptical. When you demonstrate the elliptical, you make a funny thing. It's like a face. He does like salsa. It's a face. It's in Justin. It's a face. It's my face. It's my face. It's my face. Okay. All right. Tell your story, dude. You're so weird. So there's always ellipticals open. There's always a handful of treadmills, but everybody wants those four stepmills or whatever.

And I'm on the elliptical, and there's two ellipticals open next to me. And there's two people waiting, sitting on their phones. Well, there's hell of equipment open. Why? There's people do that. And I'm like, the first of all, cardio is so minimal amount of calories. It also doesn't matter. any piece of cardio That's what I Like yeah It's not like It's not like strength training Where they're all different

It's so hard My trainer brain It's so hard to not want to Maybe there's like real stairs Like I would This is now happen Enough times where I'm like This close

I'm like you shut Adam You're an asshole Don't talk to nobody Just stay in your You're working out You don't need to talk to anybody But I want to walk over to them So bad

And be like I know what your goal is To get on this I've been pretty confident In what you're trying to do. You know how much more beneficial it would be for you to just, until that opens up, go walk on that treadmill at speed three until that does and then you hop over there, versus sitting down on your phone waiting for 20 minutes.

I know. That is the most absurd thing you could possibly do. Yeah. It's almost like you went to the gym, which means you went to the gym, you might spend, let's say, an hour, hour and a half there, and you sat on the ground for 20 minutes while somebody was walking So you're the same people at the airport that, like, move everybody away to get right in front on the track to get their bag. But their bag isn't even there. That's my other pet peeve.

Can we address that too? Can you step back and wait until your bag even gets there? There should be like a painted line around the luggage. I don't want to push people. Dude, I just. I don't get it, dude. And if we all just stood back, then when you're thinking it would be easy to do it. It would be easily.

Oh, there it is, and then you come in. And you're not in everybody's weight. But right away, everybody gravitates right to the edge of it and into it shoulder to shoulder. And it's like, your bag's not even there. Let's just stand here. Yes, dude. I know. Did I ever tell you when I lecture?

I think it's the same people. It is the same people. It is a hundred percent. It's also the same people at Costco with their cart that stop in the middle of everything and just sit there. And the same people don't understand how merging works. Yeah. Yeah.

You don't stop. Yeah. You merge. You zipper in. Yeah. You wait till the last minute. You zipper in. You don't get in early like an asshole

and create a longer line and they get mad that I'm passing you. Oh, God. It's so. It's merging. If you zipper in, can we get a PSA? You ever get on a freeway

where the guy doesn't want a zipper? And I don't know, it's slow. We're all merging. But why are you fighting me to get in? You're like willing to drive off the freeway because you got to be first. I got to let you in. I don't care.

Get in. This is where automated cars. Like, I'm like, looking forward to that point. Totally. Totally. Yeah. Did I ever tell you when I lectured, so I lectured some members because I was outside, we were doing flyers or whatever.

It's one of the gyms I managed. And they got in a big old argument. Again, California, sunny day. They're fighting over a front parking spot. By the way, there's parking in the parking. You just got to go back a few spots. And they were fighting over the front. And one guy's honking or whatever.

And I'm the gym manager. So I like get in the middle of it. And I hammered him. I said, you guys are fighting over who parks in the front so you can get in and get on a treadmill? Makes no sense. Just walk from the back. And I remember else. That was really nice.

Those are the lack of logic for that type of stuff. It's just so is wild. It's frustrating. It's alien to me. It is wild to me. I'm sitting there doing it. I'm going like, is this like the old man in me or a trainer in me?

What is it in me that's like? I felt that since I was a kid. I was like, what are we doing? I've been an old man for a long time. I do. So I'm so I'm pushing the sled because I got to do some functional stuff. And so I do two normal sets.

And then the last set, I'm like, Okay, I'm going to like sprint. I'm going to sprint. You're so failing at this dog. You are so failing. Now, why is that a fail? Because you're still, okay. The first day, the first day, hey, the first day, you had to go pump out a couple sets.

Yeah, I do. Your third day now, you're telling me you're doing sled pushes, which is still muscle building shit. No, no, no, no, I was thinking. You're not serious. Come on, dude. You're not serious. All right. We'll change stuff.

Bro, dude. Listen. Someone's got to do that. Let me tell me. Your wife is here to encourage you. I'm here to put you down. I'm here to put you down until you're failing your sled work. I appreciate it.

Get your shit together. So I push the sled and I'm trying to go fast. You're just really aware of how unathletic I've become. Like I was never super athletic to begin with. But I'm like trying to go fast. I'm like, this is awkward. So I did that. And then they have a Kaiser machine because I'm like, I want to get a little like rotation,

explosive rotation. Which, by the way, explosive rotation is, I used to love doing that because I did judo. Right. Bro. How did I almost pull my head for? Yeah. How? You don't do that.

What am I doing my hamstring? I'm not doing anything with my hamstring. He suddenly I'm like, ah. And you get to like stabilize. Walk on the treadmill. That was the rest of the day. Just get on the treadmill and walk the whole time. That's what God trying to tell you that.

Stop trying to do any sort of development stuff. Go walk, dog. Go walk on your treadmill for a while. So gentle. So gentle. So anyway, I want to talk about so you're taking all kinds of supplements. I am. Which is great.

And you're taking the seed multivitamin. That's on. They came out. I don't know. I actually great multivitamins. It's a great multivitamin. I figured.

Yes. I figured. Great. So here's the thing because people are like, you know, multivitamins are interchangeable, just whatever, one or the other doesn't make it a big difference.

Two things with multivitamins. One, supplement industry is notorious for not having what they say is on the bottle. So you want a reputable brand because oftentimes you'll take third parties will go and test supplements. And 80% of the time, this is like often, 78% of time,

The bottles they test don't even have what they say they have. Filler. So seed is really good. They're really, really good, very reputable. Here's the other thing with vitamins and minerals that different parts of the digestive tract will absorb different nutrients better. It's not like you just dump them in your stomach. Yeah. You'll get some absorption, but bioavailability makes a big difference from multivitamin.

Seed, remember with their technology. They're the masters of this. They're the masters. Remember at their facility, they have the artificial. It's like a huge digestive tract that they built. That they built to simulate. to show when the capsule releases the probiotic and what to show, okay, it's coming out at the right moment, not just all coming out in the stomach.

Yeah. They did that with the multivitamin. So the multivitamin is multi-layered, just like they're probiotic. We were talking about this. And I thought I saw somebody in our thread share that they're in another commercial store. Look up seed and see if they are at Target also. Because we were talking about some of our other brands that are now in Target. Yeah, making all these retail stores.

A bunch now. A bunch of them now of our partners are you can find them. I can target. By the way, you know it's hard. So, God, who was I talking? I was talking to somebody about this. When you have a company that you're trying to get into Target, if they accept, if you can't deliver, you're screwed. Yeah.

You have to have inventory. You have to have a large inventory. Yeah. And you're not going to make money at first. Otherwise you'll crush you. Otherwise you'll get crushed. Yeah. It's like a big deal.

Where they at, Doug? Target. Yeah. Yeah. See? See, see, the target now. Really? Yeah.

Yeah, that's cool. They have 11,000 five-star reviews. That's crazy. 11,000? Yeah, their probiotic is, I mean, nobody even touches them. Doesn't come close. No, I, you know, I mean, I remember when you first started talking about them, I mean, you've been talking about probiotics long before we even worked with them.

But the amount of people that I know converted over to seed and then the reviews that we would get email-wise. Yeah. But isn't that cool? They're in Target now? Yeah. Good for them. It makes a lot more convenient. It's a trip for me to walk down the, like, the supplement and the dream.

Kyle and so with that. See how many partners we have? I want to say like six different companies that we've been working with for a long time now to see them in Target. Maybe you'll play our podcast at Target. So our maps program DVDs?

Nobody uses DVDs anymore. You remember we talked about them for a minute? I remember a lot, that was the move for a lot of like fitness programs back in the day. It was like you had like the video version of it. It was like you'd buy it and I mean the Jazzerc size was huge on that. And that's

They made all their money. Yeah, yeah. I was retelling the, our, this weekend, I had Jason and Danielle over, and then I also had my mother-in-law over for Valances Day. I cooked for all them. And I was retelling the four of us all meeting. And she didn't realize that when we went over and podcasted at her house, that the four of us, it was like the first time we all really met.

She assumed that we were all. By the way, Doug wasn't at that original meeting. Not the original meeting he wasn't out. Obviously, he was at when we recorded at Tina's, but the original meeting when we met at Katrina. That's the first time we all met. Which, dude, Katrina's got it somewhere recorded, and I got to find that.

Her brother claims it's on, it's saved on the internet, or it's out there on the Ethernet somewhere. Like, we could. Well, she recorded it on the iPad. So the iPad that we had back there. Do you remember that conversation was? I don't. I do.

You do? You do remember. I do. And when you find it, I want to, I want to, I want to, probably horrible. No, I remember the topics. You do. Yes.

We talked about the science of cannabinoids Because remember at that time Oh yeah, that's right. You guys are geeking out. We got all big on that. Yeah. We talked about combining fitness and wellness because back then there was fitness,

which was like fat loss, muscle gain. Then there was wellness. That's right. We were trying to talk about bridging that. How are we going to do that? That's right. Because it was gut health, skin health, you know, immune health.

And it's like there's two areas, but they should definitely come together. They contribute. And we were talking about how we can talk about that on the show. You're right. I remember those two topics. Yeah. That's funny.

That's funny. I bring you back. I remember. I remember, I mean, I had no idea she did it. She was in the kitchen. And afterwards, after you guys left, it was, yeah, it was longer than that. Because we've been going for 11 and that was a year or two before we had started or so. No, it was right before we started.

It was right. Around October of 2014. Okay. I don't remember so well these dates, dude. Because I'm always reviewing old files. He has all the files. You got the B-roll, black photos. He's like, oh, I remember that file.

Doug's list. Yeah, he saves it. It gets released of sometimes. Yeah. So we were, she was like, no way. She had no idea. I said, yeah, when we came over your house and we recorded, because we recorded at her house first, I said, we barely knew each other as a group. Like I said, I knew Justin before.

And I said, Doug and Sal knew each other. It was us getting to know each other. Yeah. I said, but that was all us just. And she was totally blown away. She had no idea about that. I said, oh, yeah. And in fact, when we first started, I said, we had no intention of actually going into business.

each other. We all agree that the podcast would be this cool thing we do, but Justin and I were doing our own thing. Sal and Doug were doing their own thing. It was like a collaborative marketing effort. Yeah. So exactly. We thought, okay, if the podcast ends up getting enough attention, we can both have our businesses on the side and we never thought that it would be a thing together. And so I was telling her that story. So she was all blown with that. And then Danielle chimes in, Jason's wife. And we get to talking about when I first met her and Jason and all back our days. And I'm telling my mom. I'm like, and because Jason's there, I'm like, Jason is one of Sal and I's mutual friends who would always tell, tell me, you got to meet my buddy, Sal, you got to meet my buddy Sal.

And I knew, I knew him forever. And I said, and he knew Sal and later on, we find out that he was telling Sal the same thing. And, uh, and Danielle's like, well, you met Sal before. He's been to your house. And I'm like, what do you mean? I was like, Sal and what house? And she's like, your condo. I'm like, no. I said, Sal and I didn't meet for years later. I said, I met him with Larry at his studio like eight, nine years after that. I didn't even have my condo when I met Sal. I was long gone.

She goes, Adam, I was there with Jay. And she starts to argue with me. Like, Daniel gets, she gets real passionate about what are she saying? And Jason's like, can we just agree that maybe? He started like moderating. He's trying to mediate between the two of us. And I'm like, Daniel, Sal is a little fuzzy. I said, trust me, Sal's never been to my house.

And she starts telling, recalling this night. She's like, Larry had this huge going away party. It was like the haze man. And I'm like, okay, I definitely remember that night. That was a huge, huge night, right? And she goes, and I was there with Jason. We got in a huge fight. And then she started talking about the whole thing like that.

And then we went to your house. Never argue with a woman's memory, dude. Oh, I know. I swear to God. That was like, I don't understand. Yeah, she was, she was like out of it. Well, it's because of the argument. That's why she remembers.

Oh, yeah. Well, you know, why. You know, so Jason. This is so Jason. I shouldn't sell him out. But he said something on like derogatory about her and the girls that he's with like being funny smart ass like he is on the phone like yeah come over here I'm with my bitches you know like like something like yeah I'm trying to be funny and she was on the couch

and she like popped her head up like what'd you say most oh yeah like so they got into a big fight that couch so she's at my condo on my couch I tell her like I don't you I don't remember that she goes and Sal was there on your on your deck and hanging out I'm like no way dude no way it happened and he did happen it's so here's what you guys didn't even talk Here's what's so weird. No. Here's what so weird. He didn't even know it was my house.

Here's what's weird about the story because we were talking off air. I remember that night. I heard this story. Because Larry, it was just going away party. Obviously, I know Larry very well. I remember that party. There was a lot of drinking. I remember being on the dance floor holding a shep pay bottle.

Ah, drinking like an idiot. We all hung out and we went back to someone's house. And I didn't know anybody, but Jason. Yeah. So Jason brings me in. I remember the white couch, which you said was yours. Yep. And at one point, I went out to the balcony because I got sick from so much drinking.

And I threw up over the balcony. He threw up. Yes. And Jason walks up beside me and he rubs my back. He's like, it's okay, buddy. And then he starts to puke it. And we're both just puked. So I remember that night because of that.

And I also remember I lost my shoe. I've told the story before. I got home and which I don't know how I got home. It's a terrible story. And I lost, I don't know where my shoe was. I have one shoe missing, which might be, might have been stuck in your condo. I don't know. But that was your house.

Yeah. That's weird. Yeah. And I have no recollection of him, him being there at all. I don't remember, Daniel being there. I don't remember him being there.

But I do know, I do remember that night. I remember that big party. And I do remember a lot of times when we all went out like that, Jason, Larry, all this guy, we would all come back to my place afterwards and after party.

So I definitely. So weird. But so the fact that you possibly there, that's like, I mean, we have to be, do you have an idea how old you were? So it went, is that Santa Trees?

of days, right? Yeah, so I'm probably 23. Yeah, so I'm like 21 years old, bro. Yeah. I'm like 21. Yeah. Because I had just bought my, so that means I just bought my condo. I bought my condo. This is, it must, I think it was right, not right before, but right around the time I finally left the big box gym industry to start my own business. So I, I must have been like 23. I was 21 turning 22 when I bought my condo. I think I only had, so I had to be about 22, which would put you at 23, 24 maybe. 24. 24. You'd be about 24. Okay. Okay. Okay. So if that's how... Wow. Yeah, yeah, yeah. That's weird, dude. It was probably working for you.

Oh, yeah. Yeah, yeah, yeah. This is... Yeah, this is... This actually might have been even right before you because Baker and I are still hanging out and together. Oh, yeah. But I wasn't Hillsdale. So this is probably like...

So how weird would that be that? It was like right when I was hiring Dustin. Because it was probably right around the time when you're coming out of college. It just wasn't ready yet. Yeah, we weren't ready, bro. Yeah. Because had we met... The connections were forming.

Yeah, maybe if we had met, we wouldn't have liked each other, and that would have destroyed the, you know, my... Who's this guy throwing up all the about it? You know what I mean? Oh, you should meet Sal and work together. Oh, the guy that puked over my balcony. Well, what's crazy is that... Maybe I was, like, underneath.

I'm like, ah! Oh, no! Asshole! I mean, that was... We had both... Larry and Jason are two of the people who were involved that night, who are two of the people... Two or just two of some of the people

who would always tell me about... You got to meet some. Same, yeah. This is so funny. that we were all at my house and we never like, oh, that's so weird. Formally introduced her hung out, you know? So that was so great.

Oh, yeah, Danielle was like, I was so adamant. I was like, no, he hasn't. I don't know they were together that long. So that was, they, that was like the first time they'd ever hung out. Wow. Like, or they had just started hanging out. Like, he'd hung out with her before.

And then he took her to that thing. And that's what she, so that's how this all started was actually them talking about that. And she's talking about the fight because of what he said on the phone. Because he was at my, I don't remember. She remembers every detail. I know, every detail.

I don't know if you remember I had like a little glass table in the kitchen Yes yes and so him and Baker Sitting in there and he calls up somebody on that calls his buddy up the phone Oh come over and he says something derogatory like that And she's he thought she's passed out on the couch And she pops her head up And just like pissed mistake Jason

She still married him Yeah she still married them They're great together And they got one or over And they're happily married with three girls three girls Three girls Of course a guy like Jason has three dollars I do that's what always happens

I think so too He's such a good dad. He's a great dad. He's an incredible father. A great girl dad. He's an incredible father and his daughters absolutely adore him. They're super, super, super close to him. Yeah, he's just cool to watch.

I read a story, it's an old story, so before Adam makes fun of me, you know, you're going to bring up a story from a long time ago? Yes, dude. It's an old story, okay, but it's a crazy story that I didn't know, this actually, this is real. I saw like on Facebook, there was like a clip or something that popped up. I'm like, is that real? Yeah, dude, it was real.

In 1974, there was a ship that caught fire and sink, okay? A woman that was on that boat, a boat came by and saw this woman clinging to something. What was she, and it was, she was on this boat. She survived. She was holding on to something. You know what she was holding on to? A sea turtle. She held on to a sea turtle for two days.

This sounds like a Disney movie. Yeah, I feel it. It does. 52-year-old woman hung on. to a sea turtle for two days. No way. Two days. The sea turtle didn't bite her?

Listen, her name is Candelaria Villanueva. She was one of the passengers where the ship sunk. It was off of Zamboanga. Where is that? In the Sulu Sea. Is that a real place? The whole thing sounds made up. Miles south of Manila.

This is the story. This is how she tells it. As she struggled to survive in the water, this is crazy. A sea turtle. swam up to her, then she climbed on top of it and wrote it for two days. For two days, and then she was rescued. How, is that wild? Come on.

What year is this? 1974. Is there a picture or anything? No. They didn't take pictures. They didn't take pictures back then. Yeah. Isn't that crazy?

If it's true, it's crazy. As soon as she held on, they threw one of those life rings to her. As soon as she grabbed onto it, the sea turtle took off. What? Yes, dude. Is there confirmation? Like the people that survived? Oh, it was a, it was a name.

Navy ship that found her. And does the Navy ship like confirm? Yes, they're the ones that tell a story. Oh, interesting. Yes. I've heard wild stories about like dolphins doing things like that to save humans. Yeah, dude. Yeah, not a sea turtle.

That's, bro. It's crazy. Because sea turtles don't normally stay like that at the top of the water either. They also don't normally save your life. Swim up to you. I just, I don't know if it's Nemo or whatever. It's the guy that's like the total. little surfer,

go, hop on, babe. You know, like we definitely make an animated movie I love it though. Yeah, how do they not make a Disney movie? I feel like that.

You know what? So here's a, I would love, did she do anything with her life? That would be really sad if she didn't. At least get a sea turtle

tattoo on her lower body or something. She definitely did that. If a sea turtle, if a sea turtle saved my life after I, I'll survive, I'm like, I'm doing something great.

You know that? Wherever that is in Mexico, where they, they like, hatch and then the people go there to just help, them get into the ocean maybe she should do that like every weekend maybe that's have you have you guys ever seen that happen i would what like turtles be more yeah i wanted to do that

maybe she years ago maybe see the part of story she saved the sea turtle when it was a baby and it came back and return to favor stop that's the movie that would be the movie yeah that's did you look her up dog is she doing anything with her life story well it says she lived a quiet life largely avoiding the media spotlight so yeah god what a waste didn't even save any turtles lives Yeah, she should have done that, shouldn't you? That's a shame. Like, she's got to be the first person to go in anywhere where they have plastic straws. I'm like, yeah.

It's her claim to fame. She's the one behind, she's the one that's the one that's stupid paper straw. Thanks, lady. Wouldn't that be a great story? Yeah. I wouldn't feel bad. I'd be like, well, that makes sense why we're not using plastic straws anymore. Speaking of plastic stuff, I got a cool gift from my mother-in-law, and I was like, what is this thing like this thing like this?

it's a, you can reseal like, bags. Oh, like potato shit bags? Yeah, yeah. It heats it up. Yeah. So Max and I were eating some of the Chris Power stuff the other day. And he didn't finish it.

So he only had half of it. And, you know, typically you had to crumble up, go look for one of those clips or what I thought. And so I couldn't find it there. And you just melt it. Yeah, it just, you just run it across and it reseals it. Oh, that's cute. Have you seen those?

I haven't. Yeah. The only thing is every time you open the bag, you got to cut more of it off, right? Oh, yeah. Yeah. I mean, nobody ever fills a bag. The chip bags are like, what third fill is? It was way less stale that way.

Yeah, yeah. But, I mean, for something like that where you don't finish, it's like a perfect little thing like that is to... Does he like the crisp power? Yeah. Yeah. Crushes them. Yeah. He loves 20-something grams of pro?

What is? Yeah. They pack it in there. 26 to 28. Yeah. In a bag? Depend you on what flavor. I feel like, so because protein, there's so much awareness around protein, largely because people in the health space

been talking about for so long. but I think a bigger part is a GLP1 phenomenon. Oh, yeah. And then a new food pyramid. Yeah, and now you're starting to see companies market high protein this, high protein that, like you said,

even fast food companies. Yep. I can see Chris Power making a huge run. I think they already are. I think they already are. Like going to movie theaters. Like now you can grab a 25 gram protein, you know,

and they're basically pretzels. Yeah. You know? That's what it makes them cool is because they're a salty, carby type of treat that is high protein. That's high protein. That's cool. It doesn't taste like,

It's not jerky. No, that's what I mean. Most high protein, like, snack stuff is, like, meat-based. Totally. To get the high-protein like that. So to have, like, something that is a, what would be a traditional carb. Yeah. Be a high-protein snack.

I love them, man. I eat them all. I eat them all. You know what? That was, I was on that cake first. Yeah. The sesame seed ones, I like a lot. Really?

Yeah, the salt one. Those ones are... It's everything one. Everything bagel ones? Yeah, yeah. Okay. Yeah. I mean, I haven't had any...

The only one, just that I'm not a big. fan of as the cinnamon ones. I don't, like, I would think you would like that because you like sweet stuff. I do, but that's not how I want, that's not, I don't want my pretzels. Yeah, yeah, yeah. I want sweet in my cereal or something else like that. I don't want it. My pretzels, I want salty.

Hold on a second, bro. What if you poured them in a bowl with milk? I mean, it'd be interesting. Yeah, that might be good, huh? Milk pretzel? Yeah, well, it's just, you know, you got the cinnamon. It's like cinnamon toast crunch, except it's high protein. I mean, it'd be interesting to try that.

That, to me, is the only way I'd probably like the cinnamon. I like all the other flavors. So all that a flavor was bomb. I heard the other day, I thought this would be a really cool thing to bring up just quickly, the difference between happiness and joy. I thought this is such a good explanation.

So you guys, we've heard joy, we've heard happiness. People tend to interchange them, right? Same thing. It's not. Joy is a spiritual concept. Joy is a feeling that you'll hear people,

you know, say that it comes from God. Let's say Christians will talk about this, where you could be in pain, you can be suffering, but still feel a sense of joy, whereas happiness is related to external circumstances, right? So like something good happened, I got to raise, you know, someone said something nice to me and it makes me happy versus joy,

which comes from something outside of you, right? And so I heard this great example of how you compare it to, and it might have been Arthur Brooks that said this. Happiness is like a thermometer. It measures the temperature of the room. Joy is like a thermostat. He could set the temperature of the room. That's cool.

Isn't that cool? That is cool. So regardless of what's going on, you could change the thermostat. And so joy is something you could feel regardless of the circumstance. Well, you remember, I mean, this is how I described what I went through when I... I thought of you. Yeah, like... When you're going through all that crazy.

And it was funny because that was the word that came to me. It was just like, I have this weird joy. Because I know the temperature of the room is miserable. Yeah, you feel like crap. There's no way. It is terrible. There's no doubt that that is bad. But I had this weird sense of joy, even in the mix.

of that. And there was nothing that could, I could explain it better than that. It wasn't happiness and excitement. It wasn't like that because of external things at all. In fact, all the external messages were like, this is miserable, sleep is terrible, like all the things. But I had this weird feeling of joy. That's so awesome. Yeah, yeah. So, so interesting to go through that. Roe Nutrition provides excellent supplements, things like NAD and glutathione, in a form that gets them to be bioavailable. What does that mean? Your body actually absorbs and uses them. It's liposomal technology. So what they do is they take these molecules, these NAD molecules or glutathione, they wrap them in a liposome. This is a type of fat. And it gets it to the places they need to go.

So by the way, the data shows and the studies, you take normal glutathione, it goes nowhere. You get no, your blood levels don't even increase of glutathione. But if it's liposomal, it makes a difference. This is true for NADO as well. You want better mitochondrial health, better liver health. You want to improve your overall athletic performance through better mitochondrial functioning. Remember, the mitochondria produces energy in the body. Go with Rowe with their liposomal technology. Go to Rohnutrition.com.

That's R-H-O-Nutrition.com forward slash discount, forward slash mind pump. Use the code mind pump. Get 20% off everything on that site. Back to the show. Our next caller is John from Florida. What's up, John? How are you doing, John? Hey, how are you all doing?

Good, man. What's going on, dude? Not much. So, I guess I would just read my question. So I'm 18 years old, and I'm looking to become a personal trainer. But I was just wondering if, like, the best thing for me to do would be, like, go to college and get, like, a business degree for that, as well as getting my NASM personal training certification. and I was just going to kind of see like what y'all's opinion on that would be bro definitely bro I'm so glad you're talking to us right now hold on hold on it's a big

commitment I'm going to ask you some questions okay why what makes you want to be a trainer I mean I just I don't fitness I mean like I grew up playing sports and stuff and now I'm like super into the gym and I just I just love it how do you feel about working with people different kinds of people all day long I mean well actually currently I work at, I mean, with the Walt Disney company, like, I'm perfectly, I love work for the difference. How do you feel

about selling things? I mean, pretty good. I haven't had a whole lot of experience. You know, so I'm sure I can get better at that. What do you, how do you feel about working with people that are stubborn to want to do what you're telling them? Because you're trying to tell them to get in shape. How do you feel about that?

You're patient or you get irritated? I mean, I know what's going to happen to that. I think it always works with it. He works at Disney, bro. It works at Disney. Yeah, he works at Disney. Yeah, great culture, dude.

Yeah, how do you feel about moving across the country, become a trainer? I mean, I'll do it anywhere. Yeah. You'll do it anywhere. I'll be a trainer anywhere. Like, here in Florida or California or a lot. How bad do you want to do this? Pretty bad.

All right. All right. So I'm asking you this question because we're hiring. trainers like crazy. And we hire based off of character and attitude. I'm going to give you some general advice and then I'm going to connect you with our fitness manager because we don't hire expensive trainers. We create trainers here. And I love young, hungry people who are looking to get into fitness because you're moldable and we can turn them into awesome coaches and trainers. But I'm going to give you some general advice. College, your parents aren't going to tell you this,

okay? If you want to be a trainer, you really want to be a trainer, college is a waste of time. they're not going to teach you anything that's going to be of any value to be a good personal You'll learn more in NASM certification than the four years of college for being a personal trainer. We have a course. Go ahead. Oh, no, go ahead. Even like what the business aspect? Like if I got a business.

You know that, you know, two of the four guys here don't have degrees, right? Actually, none of us have a business. Yeah, yeah, yes. Yeah. Nobody in here has a business degree. Sal doesn't have a degree. I don't have a degree. Justin's the only, Justin and Doug.

have degrees. And they're not even in business. Yeah. By the way, the waste, the waste of time that there is to become a trainer, going to college, become a trainer, it's equally a waste of time to get a business degree to start a business. Yeah. They don't teach anything, dude. The business advice is terrible. Yeah, you get good at like business planning and writing that up. But it's like asking for money, but, you know, everything you learn is by doing. But, yeah, so it, I mean, there's value to it. I wouldn't completely shit all over it. It, you know, it's, you know. There's a lot of really good professors out there that'll teach you really good things.

But the application is in this industry far outweighs a lot of the education. And you can get the education while you're working. I think that's something to consider. Yeah. All right. So certification. We have a course that teaches trainers how to build their business. It's focused on building your business and being a good trainer.

NASM is great for the knowledge aspect. biomechanics, you know, exercise program design, all that stuff. And then ours is about building your business. I'll have Doug sent you the link or I'll have somebody call you to talk to about that. Have Anne call him and talk to him and then Anne can talk to him about the course and give recommendations on certification. She'll be great on the education side for him. And then she'll introduce him to Kyle if he's interested in it. And if you're, if you, listen, is this for anybody else watching too, John?

So this is also for you. if you're willing to come and eat shit for three months and run through a wall, then that's the kind of trainer that we want. And we develop good trainer. So you think about that real hard. And if you're interested, then you can talk to who runs our fitness department. Yeah. College will always be there.

I miss out on all the parties, though. I did miss that, bro. I did. I missed that on the parties. He still parted show. Yeah, that's right. I just drove to. You had better parties.

All right, buddy. We're going to have Ann call you. She'll talk to you more about the education stuff to help you out on that. And then hopefully we get a chance to meet you. Awesome. Well, thank you. All right, John. You got it.

All right, buddy. Yeah, dude, just like. You guys crushed his whole dream. Hey, man. That's the advice you need to hear. Well, I know. I don't disagree. It'll do one or two things.

It'll only just scare him. And he's like, I don't know if I want to do this, which is good. Then go to school and do something else. It's just a lot of money, you know, that he would invest in that direction. And, you know, if you're looking for that kind of return and also to be, effective in the industry. I just, I don't see the value. If you, if you know it's a no-brainer. That's right. Listen, I, uh, I was interested in, and I thought it was going to be a physical therapist. And I was going to school for kinesiology. I knocked out my, my, my, was finishing

up my AA when I moved over here. And I, and I got personal training as a side job, not because I thought it was going to be a career. As a side job while I finished my, my, my, my, uh, degree. And I fell in love with personal training. So much that I was like, this is what I, want to do it. And I found out that there was a career in it. And I remember my boss at that time showing showing me how much money he was making. He's like, listen, Adam, he goes, you can go finish your kinesiology degree for the next two, three years if you want. He goes, or you can get education through certifications. We raise you up the same amount of money you'll get more for having a degree. We'll pay you more for having a national cert that you can do at home. And he goes,

and that's the pathway to my position. And that was a, that was all. And what I did was I said, I'll give it a year. That's so similar to my story. I'll give it a year. I'll give it a I will give it a year. I'm going to give it everything I got. And I'll still be young. So if it doesn't pan out the way I think, then I'll go back to college. And, you know, here we are.

So here we are. And so if you know you want to be a trainer, it's a no-brainer. If you're not sure, then college has a lot to offer. You want to be a doctor or do something in that regard, like medically?

Like, yes. Oh, even if you're uncertain, right? Because at least that gives you years to mature and experience and take different classes. But if you know? But if you know, yeah. Dude, give it a year. Yeah.

What's the worst thing? It's so similar to my story. Mine was, mine literally was my manager. I told my manager, I got to go back to school. I can't train as much. He's like,

I know how much you're making. He goes, you know how much a physical therapist makes? And it showed me, I'm like, he's like, you're making more now. Yeah.

I was like, oh. He's like, don't you like this better? I said, yeah, it's crazy. So I stayed. Our next caller is Alyssa from Michigan.

Hi, Alyssa. Hi, hello. Hey, guys. How are you? This is amazing. I'm good. How are you guys?

Good. Good. How can we help you? Okay, so my name is Alyssa. I am 20 years old and from Michigan. My question is, how do I naturally increase my estrogen? For background, I have always been interested and involved in fitness and sports. I got my period at 14 years old, and for about three years, it was perfectly normal. Regular flow once a month. When I went up to college, my period became irregular, getting it once every three or four months. Fast forward now, my period is even more inconsistent. I brought this up to my doctor and got my blood drawn. Turns out my estrogen is below 10. Her only advice was to go on birth control,

which I was and still am against, but I did end up taking for 21 days. This forced my period due to the estrogen in the birth control. That was back in October 2025, and I still have yet to have another period. I do not know what could have caused my decrease in estrogen, as it had to have been normal for at least three years. Going to college was a big change for me, lifestyle, location, food, people, stress, et cetera. I also played basketball freshman year of college, but I I've always played multiple sports. I have strength trains since I was 15. I started running in May 2025,

and I've been running a few times a week since then. I find it hard to believe. My activity could be the reason for my decrease in estrogen since I have always been active. Is there anything I can do to naturally increase my estrogen to get my period back? Yeah, great question. Okay, so it's more complicated than what you said. First off, book I recommend is called Beyond the Pill by Dr.

Jolene Brighton. so I think you would I think that would be a great book for you to read kind of learn about your hormones and how to get them in the healthy spot did you see that interview we did with her no I did not okay we've done an interview with her at least twice yeah we do yeah so you watch watch that interview that we did with her it's a great interview Dr. Jolene Brighton so she's really really good about this okay so yes it's your training but it's not just your training it's the cumulative stress that you have on your body that tends to cause hormone a disruption.

So that can look like exercise, sleep, diet, but then it can also be lifestyle. It can be stressful situations. It could be anxiety. It could be change of environment. It could be all those things. So does any of that ring a bell?

Are there lots of changes happening in your life recently that could be, we could put in the category of, oh yeah, that might be a stress? I mean, probably. I think I'm just naturally a kind of a stress. out person. Like, I have a lot of worries about people and school. Yeah, yeah.

You're not. And my own health. Nobody's a naturally stressed out person. But you probably are used to living in a stress, kind of a stressful way. So this can look like type A, get it done, make it happen, take on more responsibilities, et cetera, et cetera. And so you may be so used to doing all those things that it's hard for you to gauge what that kind of feels like. The general

advice for hormone balancing for both men and women, but especially for women, is to let your body heal and recover. Yeah. And that takes a while sometimes. So yeah, like right. Go ahead. No, no, go ahead. Go ahead. Right now, I'm following

MAPS and Avalic, I'm on like Day 42, and I actually did the advance because I was like, you know, the normal, do we eat, whatever. Rottled down. Yeah. Yeah. So I'm just getting into, I actually have a face three workout today, which I'm supposed to do. But, like, I mean, is that really too much volume?

Right now. Yeah, for sure. Right now. That's 15 would be more appropriate. Also, I mean, tell me more about, like, all the other stuff. Like, are you playing sports right now? Are you running right now? What's your calories at right now? Well, right now I'm running one mile in the morning, right when I wake up on the treadmill

and then walking one mile. And I'm trying to get 10,000 steps, including both those things. In my head, I was going to start running outside, like my four miles a day type thing when it got warmer, but it hasn't gotten warm yet. No. No sports. My calories are like 2,200. Sometimes I'll go to like 3,000 just because I'm so hungry. So I feel like it's not that. Like I eat so much food. You know why you feel, you know why sometimes you go up to 3,000 calories? Because your body needs it and you're low. So you're not, you need to find a more happy place. A happier place would probably land around 2,500 calories. Consistent. Yeah, consistently. Instead of

the, staying low, doing all. You're doing all. You're not. You're not. You're not. You're all that stuff and then your body's starving and then you go to all the way up to 3,000. You need to hover around like a 2,500 calorie mark with all the activity you have going on. Alyssa, you're young. This will bounce back well if you're if you're if you don't let yourself go back to what you're used to doing. And it's going to take a little while. What's your body fat percentage at?

Do you know? I'm not sure. I believe I did one of the ones where you hold that machine. I don't think that's right at all. But it was like 25%. Okay, good. You got, don't let your body fat go below 22%. Okay.

Uh, keep your calories around 2,400, 2,500 consistently. Uh, MAPS anabolic's okay. Phase 3 is a bit much. So here's a deal. It's not that it's too much. It's that it's too much for you right now. If your estrogen's in the floor and combination of everything. We, we got it, we got to let things heal.

So Maps 15 would be a routine and walking. Yeah. Maybe consider some things too that are like kind of bring you down a bit, like sauna or yoga or stuff like that, like things like that will help. If you have, if you're anxious, have a lot of anxiety or you're somebody who thinks they feel stressed out a lot like that, doing things that are more recuperative for you, it will serve you getting your hormones back. And I'm in, yin yoga.

Yeah. Not power yoga. Not hot. Yeah, yoga. Yeah. We'd be the one to do. Yeah. But it's, do you have mass 15?

No, I don't. Okay. I'm going to send you mass 15. I want you to stop running and I just want you to walk and I want you to get your cut. Let's go, let's go $2,400 or $2,500. Let's do $2,500 consistent.

And I'm going to have you back on in 60 days and let's see how you feel. Now I actually really got to do this. That's why you have to do it. We're going to get you back on here. If you do what we tell you, there's a very high chance in 60 days, you're like, whoa. And now here's what's going to happen.

In 30 days, you're going to feel a moment. amazing. You're going to be super tempted to go crazy. Just do what we're saying. Okay. Yeah. I mean, I want my period back. Like, I'm worried I'm not going to have kids. I'm stressing out about that. So this will rebound. You'll be okay. You're not in like a really dangerous, scary, bad place at all.

You're just, it's a, it's a normal thing to happen. Women lose it when their, when their body is taking on all these. Especially athletes. Yeah, when you're taking on all these different. And remember, sports, running, exercise. Those are all stresses. They can be good, but those are all. stress. And then you add in a new move, new school, new circle of friends, new whatever, like,

all that stuff is, well, those are all stressors. It's also cumulative. So it's like year after year after year after year. And then finally the signals get loud enough to where you're like, uh-oh, what's going on here. Especially if you're not getting quality sleep too. You're not fully recovering. You're going to carry that into the next day and then it just compiles. How's your sleep? Are you getting night sweats? No, but I am waking up a lot of times throughout the night. I used to never do that. That's the low estrogen. Okay, do what I said. Maps 15, 2,500 calories, 10,000 steps, no running, nothing else. If you want to do something else, yin yoga.

Any supplementation, like magnesium or anything like that? Yeah, you take a multivitamin, vitamin, vitamin D, magnesium, that kind of stuff. No, I really should. Oh, yeah. Listen, take a multivitamin, also take a vitamin D3 K2 supplement. And then magnesium. And take magnesium glycinate before bed. Super inexpensive.

Yeah. Get a night routine. You take all that, you bump your calories, you knock off the running. I bet 60 days you feel that. Oh, yeah, I think we'll have a good report in 60 days. Yep. I hope so. Trust the process.

Yeah. Can we do it? Yeah. Yeah, let's go. Yeah. Thank you guys so much for taking the time and helping you. I've been scared. You got this.

You got this list. Don't be scared. You're going to be fine. You're at your age is going to be very solvable. Yeah. Yeah. We'll see you then. Thank you so much, everyone.

All right, bye-bye. You know how common it is for female athletes to have irregular and no periods? Yeah. It's actually more common than not. I see how they freak out, though. Oh, yeah. Well, you also have to factor in because what ends up, like, those calories for someone who's doing all those things and that stress, it exacerbates all that stuff. So someone might be like, that's what do you mean?

You can't play sports. I can't do it. It's not that you have a stress bucket. Sometimes just eating more, does it? Yeah, exactly. That's what, like, first thing that came to. in mind when she said 22 and then she goes all over to 3,000. And in her head, she's like, I can't be that because I have those three. It's just, yeah, well, that's because the body's

going like you've been starving me for four days and now I need this and then you overeat, right? Our next caller is Lukin from California. What are you doing? What's happening? It's happening. Hey, how's it going? Good, man. How are you? Well, really appreciate you allowing me back on for another question. Big fan and supporter. I just want to say, you know, first and foremost, thank you for the work you guys put in. the knowledge you share, and then your time for my question as well. So we'll get into that.

This is more along like the health and wellness side of things. So at the end of last year, I did a function blood test measures 175 biomarkers. It's pretty in-depth. And while like 90% of it came back with everything, you know, in line, everything looking good, the 10% or like the stuff that was out of range really wanted to focus on and just had a couple of questions regarding that. So specifically, the food allergy and sensitivities portion was informed I was highly sensitive to egg whites, casein, coffee, wheat, and yeast. I think I included in my question. My breakfast was six eggs, Greek yogurt, a glass of milk, and a cup of coffee down. So definitely had to like a make a chair. And then, uh, with,

the heart biomarkers. I understand that like cholesterol and stuff like that can be pretty individual, but stuff that was like the apobie, lipoprotein A, and high C reactive protein or HSCRP, along with like a history of heart disease in my family, just kind of stuff that I wanted to prioritize and think about a little bit more. So definitely change like the diet up, you know, reduced red meat kind of replaced with like fish chicken breakfast is completely different now definitely not doing six eggs anymore um my question is really like who should i be coordinating this information with like now that i'm kind of in like this elimination phase do i just eat like that for the rest of my life like how should i go about or what should i be focusing on

because in my past experience with like health care providers and things of that nature, it's not like I'm unhealthy. You know, I'm not going there because I have like a sickness that I need to be cured. But I'm definitely not optimized. And so who should I be like, what information should I be seeking out with the information that I have in order to like live an optimized lifestyle? You know, honestly,

I think you're already in the right direction. Here's what I would do. Those changes you made are what I would do if I was you. And I'd retest in 90 days. Do this exact same test in 90 days and see where you're at. Now, if you want like a provider, a functional medicine provider, a really good one, you know, Dr. Cabral's team is really good.

You could work with someone like that. But you're otherwise pretty healthy, active, you're young. Honestly, make those changes, wait 90 days. do another one of the exact same test he did, and look at the difference and see where you're at. And I think that would be just a fine place to start. Got it. And then, like, when it comes to the insensitivities, like, for me, it's kind of hard to almost believe. Like, for instance, eggs.

I've been eating those since I was, I mean, since I can remember. And I guess, like, maybe I was just constantly inflamed. Like, I have noticed, like, some changes. I'm down, like, five pounds, maybe. a little less inflammation in general. But when it comes to like, you know, fixing or not fixing, but reintroducing those food groups, like, is that recommended? Yes.

Or should I just kind of wait and be like? No, you wait, you wait about 90 days and then reintroduce one of them and see how you feel. And you could, now you could also, the standard way of doing it, we'd be to re to do another test and see how those sensitivities responded. and if they go way down, then you can reintroduce it slowly. It doesn't mean you're going to have to avoid them for the rest of your life. Oftentimes you don't. And there typically needs to be some gut healing through that process.

So, and that's sometimes what happens with certain food sensitivities. Now, sometimes the food sensitivity lasts for a long time. And you just, like, gluten for me has gotten a lot better, but I can't eat it all the time for sure. You know, once a week is okay. But there was a point there where I couldn't even touch it. So there's very good odds that something like egg whites and casing will be something that you can reintroduce later and in moderation and be okay with. But I would do the same test in 90 days, dude. Got it.

And see how everything got. Yeah, see how everything changed. I'd love to have you back on. I'd love to hear how the new tests came out after making those changes. Because I think you made the right changes. That's what I would recommend. Yeah, yeah, I certainly can do that. Is there anything else?

Like, obviously, you know, I exercise, I'm active. Like, is there anything else that I should be focusing on that could improve some of these markers that were, like, elevated or cause for concern? I mean, technically we could, but I'm going to tell you right now, just the vibe I'm getting from you and everything that you keep in track of and at your age. You did, I'm going to tell you to not over. Yeah, yeah. Think everything. You move too many levers and then you don't know which one of them. them is the one that helped you. You don't want to be like that dude. What's that guy's

name, Brian Johnson? Yeah. Oh, yeah. Where you just turn longevity into a stress, into a God. Like, yeah, be careful. So, yeah, yeah, yeah, don't focus too much anymore. I think you made the right changes. Uh, and then wait and see what happens. Yeah. And also, you know, look, here's also listen to your body. Sometimes we can use, like, labs can start to, like, stress us out. Like, oh my God, this one number is not perfect. Meanwhile, you feel good and and everything's great. And tell the whole story. Yeah. So, so, so I would say don't go too deep anymore. I think you did the right things. Just wait 90 days and retest. And by the way, when you go come back to the slowly reintroducing those foods, I'd reintroduce them priority to

what I really care the most about. In other words, like maybe you're a big coffee drinking. I love coffee. And it's like, man, I hate to never have that ever again. And so, but I could do without six eggs every day. That's not the biggest deal. Like whatever that, but maybe eggs is for you. Like, whatever the thing is that you enjoy the most is what I'm going to reintroduce because it's like, So when I went through this process for me, it's just like I eventually got to the point where it's just like bread just will never be bread doesn't do well with me. I changed that out of my lifestyle. It's just not something I really eat. This is maybe once in a blue moon I make some sourdough bread or something like that makes it in there.

But rarely ever because I've realized that every time I reintroduce it, my body just doesn't do well with it again. So I forever have changed that. But it's not I don't feel like I've lost a lot or was that big of a deal for me. And so the things that I really care about in my breakfast that you eliminated, it's like I would. reintroduce the ones that are most important high priority stick with that make sure that's feeling okay before you reintroduce the next thing and maybe one of those things you are really sensitive to and maybe is something that you should change for long term but there's a good chance you as young as you are the way you're approaching this they should all probably get reintroduced after your gut

heals you'll be all right awesome well gentlemen i i really appreciate it that's that was my question so once again thank you so much for your time today and keep doing what you all are doing and and spread in the good knowledge. So thank you. You got it, man. Thank you. Keep it up, Lugan. All right.

Take care. Yeah, there's this like, you know, there's a small category. It's not a lot of people, but there's this category of people that over, I don't think he's there, but he could go there. Or he starts to break down everything and every little lab.

And then that's unhealthy. It becomes obsessive. And so, you know, he did the right changes. And that's it. Well, be patient and see what happens. Two things I want to comment on.

One, the, too many things at once. This is a common mistake. And then you don't know what really made the impact, right? So I think that's the other thing. The other thing that is important to point out, it always surprises people that the stuff that we're sensitive to

or that you have an issue with are these foods that you've eaten forever. It's actually more likely that's the case. That's right. The way it works when it gets the healthy ones. When it gets through the gut lining and it gets into your bloodstream. You're inflamed and it's the foods you always eat that you develop these. Exactly. It's less likely.

It's the thing you, every once in a while. Or never eat. Right, or never eat. Because those are the ones that you didn't get through because you weren't, you weren't, you weren't inflamed, you weren't stressed, and then you get through. So it's like, it always surprises people, but it's actually the opposite is true. It's most common that it's the food that you love and eat most of the time, you know. And why people will have a hard time processing that is because many times it's a healthier food. That's right.

It's a food that's like avocado. Yeah, there's no category for cookies. Yeah. Yeah. Yeah. That's exactly right. Our next caller is Reese from Texas. What's going on, Reese?

What's up, man? Hey, what's up? What's up, y'all? How's it going? Good, good. How can we help you? Okay, cool. So I'm going to read my question and then I have a little bit of context.

And if I start rambling, y'all come me off after, okay? All right. Yep. Cool. So I said, hey, mind pump team. I've actually recently been on the show asking about becoming a trainer and y'all encourage me a lot. I want to be a PT because I'm very passionate about behavioral change and the benefits of exercise and routine on mental health. With that being said, I did so many things wrong on my journey so far, about three and a half years.

I've learned how to be incredibly consistent with my workouts and diet is my favorite part of the day, and I go to sleep slash wake up, excited in thinking about hitting the gym. The discipline for me now is following the plan and not overdoing it. I always felt like I needed to have a great workout or great pump every time I lifted, which inevitably led to me skipping the hard skill-focused compounds. So now I'm a fitness enthusiast slash aspiring trainer who can barely squat deadlift or bench for shape.

Right now, I'm running phase one of Maps 15 advance on repeat with light load, just trying to learn the skill. I also plan on getting prime and or prime pro very soon. I would love some tips for getting better at these movements because every time I go to the gym and can barely squat 95 pounds with good form, I feel embarrassed,

and of course it gives me imposter syndrome with my future coach aspirations. Sorry to be long-winded. Thank you for the wisdom. Bro, you're doing a great job and you're on the right. And just to get track. Just so you know, I was already a trainer for a couple of years and couldn't do any of those lifts.

Yeah. I didn't squat. I didn't deadlift. I didn't do that. Hence why we obviously preach about it so much on the show. So the fact that you're working on it already is a great job. Dude, you're going to be ahead of the curve. And you know what's awesome, actually?

is that you're going to connect really well with your clients because you just recently have gone through it. You know what it's like to be like, I don't, this is hard. I haven't done it. You know, because a lot of people are going to come from that place. A lot of people are familiar with you're supposed to lift weights, but they've ignored the big lifts.

They've ignored getting good at those things. And it's because they're embarrassed. Because you know what I'm saying? All the things that you're feeling has kept them just, and I was the same way too. I didn't even teach those movements because I, I couldn't perform a well-mind, so I avoided teaching things like the deadlift. Like, who am I to coach a deadlift?

I can't even do it properly. And so I found other things to coach and teach. This is why we talk about how we weren't the great trainers we are today when we first started. And so you're doing great. That's a, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, and don't be afraid of that and embrace the journey. And it's going to make you a better coach because you're going to be able to connect to people going through the same thing.

Yeah. What makes you want to be a trainer, Reese? Um, it's, um, it's, it's a, Well, I might start rambling, but I'm really passionate about it because it really changed how I view myself. And I've gone through a lot of like when I first started, I was overweight and I really got in that binge cycle. And I probably had an eating disorder, but, you know, I didn't know what that even was. And I just want to help people go through that, avoid those mistakes. Yeah.

And yeah. And I'm not really doing nothing else. You know, I'm just working at a restaurant job. And I'm doing decent, like personally. but I was like, well, I have a passion about this. Even though I feel like I'm not ready, I might as well do the first step. You know what I mean?

Let me list the character. Let me break down the character of a successful trainer. Okay? They're humble. They love people. They want to help people. They like to learn or they want to learn. They have a thirst for learning.

And they're okay with being vulnerable to their clients and honest. That's the character of a successful trainer. And none of that that I say is, can bench press, can squat, can do a backflip, compete some bodybuilding. Has a degree. None of that stuff. So just so you know, we hire trainers. That's what I look for.

I don't care about the other. I never ask a trainer. Demonstrate to me a perfect squat. What's your PR? No, dude. So that's what's going to make you good because a successful trainer is not the trainer that knows everything. First of all, nobody knows everything.

It's the trainer that loves helping people, is humble and is growth-minded. That's it. And it's okay with being vulnerable. I've worked a lot of trainers who couldn't be vulnerable because they never wanted to admit weakness or never want to admit struggle. They like to present this persona of perfection. They never did well. They never connected with their clients.

They did terrible. The clients didn't stay. As personal trainers. So here's what I'm going to do for you because you want to become a trainer. So I'm going to hook you up. I'm going to give you prime and prime pro. And I'm also going to send you the Great Eight program that we just released. Great Eight is going to help you get good at those lifts better than.

than any other program because you're only focused on eight of the core of the most important lifts and you're doing one lift a day. So do that. Prime and Prime Pro you need as a trainer for correctional exercise. I do have a prime pro. I just haven't really delved into it too much because it's a little overwhelming. No, no, no. Get into it and just look at the movements and practice the movements. Just start on yourself. I did watch the video Adam did, the 45 minutes or whatever. I watched and it helps me with my 90-90s and stuff. So I've gotten some value. I just haven't really gotten too deep into it.

Go down. We have so much free content for coaches. So, you know, hopefully you're watching the podcast with Kyle because that's all about trainers and coaches. So make sure you're watching that on YouTube. You need to, are you certified?

Do you get a certification yet? No. I have my first exam scheduled actually in a few days. I'm kind of nervous about it. But, you know, I'm going to get it eventually. I did my practice. classics exams and I was passing those. Good.

I should be okay, but yeah. All right, good. Is it NASM? What are you doing? Which one? NSM. Yeah, yeah. I'm going to, I want you to look at our course.

We have a certification course. It's recognized nationally, so it'll give you CEOs for NASM because you're going to need that anyway to maintain your certification. Our course is all about how to be a good coach and trainer. So it's very different from NASM. It teaches you how to train and coach clients. It teaches you how to build your business, how to get leads, how to communicate effectively. like all the things that I would teach a trainer.

How to make it your career. Like how to really make it, how to make it a good career or successful. Look into our course. And if you want to talk to somebody all about it, I can have somebody call you that will kind of explain it to you. At the very least give you some advice. But if you want to be a trainer and you want to be able to turn it into a career,

it's a must. It's a must to learn how to do that side. Yes, sir. Okay. One last piece of advice on NASM. So one of the, if you haven't done this already before you go take, the test. I think this is what has helped all my trainers when I prepare them for that test

is flashcards. It's literally the terminology. The terminology that gets you. The test if you know all the vocabulary really well, then you'll be okay. Because there's always, there's two

that will be totally wrong and then there'll be two that are close. And the new knowing the vocabulary, the difference of the vocabulary, will be everything. So make flashcards and know the words. And if you literally know the terms, the words, you're going to be okay. That's the key. That's the key to that test. Gotcha. Yes, sir. Yeah, I have done flashcards. There was a month ago where I was really

disciplined when I was studying. The past couple weeks, I fell off. So that's why I'm a bit nervous. I was on the right path by just kind of got on discipline. So the next few days, I'm really going to try to, you know, study for a few hours a day and hopefully pass it the first try. So good, good, good. Yeah. And do you mind if I ask you all one question specifically about me learning these skills? Yeah. Because I was doing Maps 15 advanced. And it felt really good. And I started feeling the benefits, like even day to day, like with something like the deadlifts.

But I really had a lot of like mid and upper back doms that was kind of like perpetual. And I did that for almost two months straight. And I was going pretty light. And I was able to go heavier. But my back would just stay consistently sore. So I kind of right now I I'm going doing the normal maps 15 advance with dumbbells for like two or three weeks And so that goes away and then I'm just going back into it like is there anything else? Yes going prime pro and do the shoulder and thoracic mobility movements a couple times a day

There's also what will help sometimes with doms I don't know how are you eating in a calorie surplus or are you in a deficit No I'm a basically in like the Goldie walk zone you're talking about I've been getting leaner but I'm staying around the same weight so kind of depends on the day, I think. And you're hitting your protein targets and all that? Because sometimes you'll feel the doms like that when you're not eating enough and you're doing these big new movements and your body's muscles are waking up and working that I never worked before. And then there's a higher demand for more calories and protein. Now, here's, Adam, here's where I think it might be a mobility issue. Reese, you said you're getting stronger though, right?

Yeah. Yes, sir. It's not like my quads or anything. It's just my back on me. If you're getting stronger, yeah, if you're getting stronger but you still feel pain, thoracic mobility can sometimes be an issue for people. And so... Work on those scapular circles.

Yeah, so there's, so in Prime Pro, look at shoulder and then thoracic mobility movements and pick a couple and just practice them throughout the day. And I think those will make a difference. Prime with handcuffed with rotation before you do. Oh, yeah. That'll cover it. Handcuff with rotation would be good for it. That one movement, if you just did handcuff with rotation every time before.

where you do deadlift, do a couple sets of that. That might help. That should help if it's a mobility thing. I would also look into making sure you're in a surplus. A lot of times when you're feeling that way, when new movements are happening, you need more calories than you normally would than doing your normal lift.

Like, yeah. So both those two things, I think, we'll probably solve what we're talking about. Gotcha. Do you all think I should switch straight over to grade eight? Or what would you recommend for right now? The Mass 15 advances all similar event. It does.

is the rotational stuff. I like grade eight, though. For the singular focus. Just practice, super basic, super practice, basic movements. And then you combine that

with Prime Pro, I think you'll be all right. You can jump back to 15. The cool part about grade eight and why we'll send it to you no matter what. I think it's less important whether you jump personally right over to using it now or not. Is that, like,

as a trainer, those eight, this is what we've distilled out of what we think are the most eight important exercises that every client should be able to do. Yep. And so, like, that would be great to have in your arsenal that you know

those eight movements. Staple movements. Really, really well. Because if you can teach all your clients to do those eight movements, you're going to be very successful. Gotcha. Yeah, something cool with like the Maps 15, I put my friend on the original version, and he's a beginner. And you know, you all have the TRX pushups, and he started phase two. And he told me, he was like, pushups feel so much easier and more stable now. Like, it seems obvious, but that's something really cool that I like seeing, like, I see how it works, you know,

with the stability and then the strength and whatever. So it's really good programming. I'm just now learning. It's helping me learn how I'm eventually going to program that myself. That's wonderful. Yeah. That's great, that's great.

Grease, can I have someone call you today about our course? Because I think you would really benefit from that at your stage just to help you move from restaurant to training. Yeah, of course. I love that. All right. Let's do that.

Let's see if we got someone available for them. Yeah, and we'll call them. Okay, perfect. All right, Reese. Reese, thanks for calling in. You're doing fine, bro. Listen. Yeah, I do a great job.

Keep at it, man. Feeling like you. Feeling like you're not good enough is actually a sign that you really care about being good enough, bro. So when trainers get to that place, we're like, I know everything. That's when you're like, uh-oh. But it just takes reps. But lean into that. But lean into that part of you.

It'll become a superpower. In fact, don't, let's say, let's just pretend fast forward six months, you're a personal trainer. And you're still, you still don't feel super confident because you're not deadlifting 300 pounds yet. You're not squatting. Sharing with the clients that you're taking them through, like that you, that you, you just, I'm learning and it's, and it's, and they can relate to that is a good thing. It's great, dude. It's a, it's relatable.

It's vulnerable, like Sal said. So lean into that. Don't be afraid to tell people that, hey, I've been working out for years, but I'm still figuring these movements out. They take practice so that when they're having a hard time with them and they struggle and they feel insecure about it, even their coaches like, listen, I'm still getting better at these movements. Lean into that.

98% of the people that work with a trainer are going to, are going to identify. I'm more with that than the 2% that want like the super athletic trainer body. It's such a small. Or the trainer who has the perfect deadlift and does 500 pounds and has it mechanically perfect. Like in toxic. No. They'll connect better with the young guy who admits that, hey, I'm learning this still too. And this is what I'm learning.

They'll appreciate that. Yeah. I'm glad that y'all give me the encouragement because it kind of feels like I should wait. But then I'm like, if I wait, I'm going to be like I should have done. the course sooner. No, no, no. No, this is good, dude. You're good.

How old are you? How old are you, Reese? I'm 23. Oh, bro, let's go. Let's go, dude. You're good. This is the time. Yeah, you're good.

Yeah, let's do it. You're good. Cram it in, man. Yeah, you're going to be a great trainer. I appreciate the kind of words, y'all. And thank you all the time and all the wisdom and stuff. And Sal, you're talking about your faith and stuff. Like, I'm not really super into it yet, but it kind of gave me permission to explore it with my girlfriend.

Awesome. So it's been really good. So I appreciate y'all. Good, man. You lead her in the right way, bro. Keep it up. Keep it up, Reese. Yeah. Well, thank you for the time again. You have a good day, okay? All right, D-E-Z.

Cool. Appreciate. Yeah, that's a common feeling that trainers will have. You know, it's funny. It's a superpower. I'm going to give, listen, I'm going to give both you guys some flowers right now. I know both, you guys have both expressed this on the show, so I can say this. But part of the reason why Adam and Justin got so good so quickly is because when they became

trainers, they were very aware and okay with the fact that I don't know. and I'm going to ask people, and I'm going to get people to help me, and I'm going to have these people mentor me. I've heard both of you guys communicate that so many times. And I've had trainers work for me. When they have that attitude, six months later,

they're like so much better. Versus the trainer that comes like, I know everything. I've been working out for, you know, I can do all these lifts. Those guys never grow. They never get better and they really struggle.

And even if you're not that, because you just give an example of the extremes. Sure. Even if you're not that, like, because you don't have, to be cocky and arrogant. Even if you're just so proficient, you're so smart, you know and stuff. And you start to talk at that level. You start to speak to the way you speak to your peers.

Yeah. Exactly. Versus connecting to the person who feels insecure, feels imposter syndrome. That's right. Feels like this is difficult. And when you're fresh in it and you're new and you know what that feels like, because I just felt that way six months ago trying to figure this out. That's right. And you're confident enough and humble enough to admit that to the client. They all of a sudden go like, oh shit, okay. You know what? We have a lot of trainers that exemplify exactly what you're talking about. But you know what really comes in mind?

Marcelo. Yeah. Here comes a guy who was a cop. And listen, less than a year, this guy is training and working and communicating with people like a trainer with seven years of good experience. In less than a year. It's because he's got that attitude. And every month, he so shocks me with his wisdom and how much he's grown. So that's it right there.

Look, if you like the show, come find us on Instagram, Mind Pump Media. We'll see you there. 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 Pumpmedia.com. The RGB Superbundle includes Maps Anabolic, Maps Performance, and Maps Aesthetic, Nine months of phased expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and 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.

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