Mind Pump: Raw Fitness Truth - 402: The Mind Pump Diet, Starting an Online Coaching Biz, Squat, Deadlift & Bench Regressions & MORE

Episode Date: November 16, 2016

Kimera-Quah! In this episode of Quah, sponsored by Kimera Koffee (kimerakoffee.com, code "mindpump" for 10% off), Sal, Adam & Justin answer Pump Head questions about summing up Mind Pumps nutrition advice, how to start online coaching, cutting during a strength phase and good regressions for squat, deadlift and bench. Have Sal, Adam & Justin personally train you with a new video every day on our new YouTube channel, Mind Pump TV. Be sure to Subscribe for updates. Get MAPS Anabolic, MAPS Performance, MAPS Aesthetic and the Butt Builder Blueprint (The RGB Super Bundle) packaged together at a substantial DISCOUNT at www.mindpumpmedia.com. Please subscribe, rate and review this show! Each week our favorite reviewers are announced on the show and sent Mind Pump T-shirts! Have questions for Mind Pump? Each Monday on Instagram (@mindpumpradio) look for the QUAH post and input your question there. (Sal, Adam & Justin will answer as many questions as they can)

This month and this month only only this month you get a free guide That's right a free guide of your choice anyone you want with the purchase of any maps bundle We have the maps sexy athlete bundle. Oh, yeah, we have the Build your butt bundle and we have the the granddaddy of them all the RGB bundle which is Nine months of exercise programming and rolling any of those bundles and get any guide of your choice for free But that's not all you also get a free maps t-shirt of your choice green red black white whatever you pick It's for free. Here's what you do and roll in any bundle Then you email admin at mine pump radio dot com

Mind pump media dot com shit you know that's like a hundred percent that's like a ten-time on fire mind pump media admin at mind pump media dot com uh... send your shirt size uh... let us know your address and which guide you would like and uh... you'll get all those things if you want to pump your body and expand your mind there's only one place to go mind pop mind pop with your hosts.

Salda Stefano, Adam Schaefer, and Justin Andrews. When I was a freshman or sophomore in high school, we would say phrases, but in a way where you kind of couldn't understand, but you could kind of understand. And the teacher would kind of be like, does he just say? Like we'd be in the back and we'd be like, we'd be like, we'd be like, we'd be in the back, we'd be like, I'm gonna call a pig Latin. We'd be in the back and be like,

look at my balls, Zach. I'd be saying look at my balls, Zach. Hey there, look at my balls. I mean look at my balls, Zach. And we'd be like, are you set? I could see that they're trying to figure it out. Did you say, what did I say? I'm like Mrs. Johnson, I just told you to look at my balls, Zach.

What great were you gonna go hang out with look at my balls, Zach. See, it's a dick dick. To say that. How old were you? How old were you? I was in my face, it was's a dick dick. Yeah. Just say that. How old were you? How old were you? So about two years ago. No, she doesn't.

I don't think a freshman or sophomore. Oh, okay, it's high school. That was high school. That's definitely shit. I mean, I look at my boss. What's up with my pick? Exactly. Exactly.

You fucking Justin picked it up. See how it is? It's easy. It's so good. Because Justin definitely would have been. She got big old dinner. One of the kids that would have been playing around the classroom. Oh look at that.

I could do it. Exactly. It's exactly... Do you know he's gonna go home and be doing this with his wife all night tonight, too? She's gonna fucking hate you. She's just to do that. I want you to do that, too. Yeah.

Look, I'm all over the place. Hey babe, you want to do some anal? Yeah. You want to do some anal? Oh, yeah. Leo and Beth are anal? Hey babe, you want to just make you You want to make you You need to find something that sounds like her favorite restaurant or something so throw it off So she thinks she's gonna pull it but the dick is Oh my god, this is his first time doing it Adam. He's the best he is good. Oh

I just got a crap on my ass You're gonna craft you craft your ass. You're gonna know my abs. Oh, I think you're ass No, you're gonna cramp in your ass. That is a worse Oh, you know where it typically happens right where word is note you where if you cramped up when your abs the most Where you know taking a shit for sure. No, why are you looking at me like, like you know. Oh, I guess like Sal. Wait, come on Sal, you know what that happens. That's not it.

It's not it's common as I thought. That's not me when I was puking. That's just me. No dude, and what happens to me is like, well I know like, it's like one row of abs. It's not like my entire abdominal is like one row and I can look at it and be like, it literally like, you see it not up in spasm. That's crazy

Yeah, I thought for sure that was super common I mean you figure you're in a contracted position when you sit down in the toilet like that No, you got it. I mean I definitely sit and posture your pelvic cell because you want that's what opens things up But what you don't want to do what you don't want to do at them is you don't want to force Things happening you don't want to do that because then you just, you don't want to force things happening. You don't want to do that, because then you get, you know, you get the hemorrhoids. You know what I mean? Wow. And then that ruins your sex life, Adam.

That's why you got problems. I can't believe I'm all alone. I can't believe I'm all alone. It's a process. This whole time, I thought this was like everybody. Well, you just, no, dude, first of all, you have to get like a special donut, too, don't you? To sit on when you got the hemorrhoids.

I don't know, but this is what you need. This is what you need to understand, dude. The philosophies of Mind pump apply to shitting You got to stop to wrap short of failure, bro. There it is. What you're pushing too hard It's too much density your center nervous system can't handle it No, you always take a shine. He's trying not to fart the whole time because he's got this packed I think that's like, oh no. Oh, yeah, let it all slip. Oh, that's, that's, it's like, it's like fairly come to,

bro, that's, that's, you just let it out. That's what you try to control the sphincter to like just let out what you want. Yeah. You know what I mean? You're trying to, what you're, it's effectively doing is you're trying to segregate the, put it from the floor.

Just, just fucking blast it. You can't do it from, you don't want to mess with nature. You can do it. You can't separate the two. It doesn't have that type of articulation in your, or you don't have to mess with nature. You can do it. You can't separate the two. It doesn't have that type of articulation. You need to do this. Or you don't have to be polite anymore. Hey, so we recently talked about us challenging ourselves and as far as podcasting, right?

And in doing different things like as far as with guests that maybe were not totally into the topic, or I even said. Do you want to get like boring people? No, so I have this idea. I'm not 100% maybe our audience can actually help us out here. So I've been, there's somebody that I know that wants to be on our show.

If you're wondering what Adam's telling funny, he's eating while he's talking, but anyway, continue. Why do you have such a hatred? I just want people to think, I don't want them to think you have like, whoa, something's happening. I don't want them to think you have a speech impediment it's because you have food in your mouth.

Actually, you know what, we did agree that we would not eat in here And I'm having fruit. Oh, she built the first rule. He's a hypocrite all the time That won't happen again. I promise. I didn't finish your fruit bowl. Yeah, I can continue. So What I what I what I think I want to do and I don't know if this is a good idea or not, but There's somebody that wants to be on our podcast. Obviously, now that we've been on iTunes and stuff and we were on iTunes from day one, but you mean doing well?

Yes, I'm so very visible. We get tons of people that are emailing and sending stuff over to Breonna and stuff and she's got these guests and she'll throw them away and be like, okay, what do you think about this person? Oh, yay or nay. And she's through this guest out that I had actually when we for when I first started building my Instagram, I was actually, I was reaching out to him and saying, Hey, you know, what do

you think about coming on this podcast that we're getting ready to start? And you know, we, he didn't really respond to me until my page had kind of grown more than he finally got back to me and we talked back and forth. And oh, yeah, yeah. I'll come by. So to make it long story short, yeah. Why are you? Why are you?

We get a rush. It is. I feel like if I'm going to ask the audience for their help and their opinion, I feel like I can't give them the fucking cliff notes. You're right. You're right. My apologies. Because understand the whole process.

I just made it longer. Am I boring you or am I back? I right. You're right. My apologies. Because understand the whole process. I just made a longer time. And my boring you or my fucking boring you I know a fast forward. Fucking guy. Okay. So I want to bring somebody on that he's he's a little bit different as far as his views on the fitness industry. Oh, beautiful. He used to be a part of a supplement company. Maybe we'll convert him ready to start out another supplement company. But I do like a lot of the stuff that he he talks about and he's a good guy. Is your friend yours? No, not a friend. So that's what I'm saying. So if we ended up roasting him and stuff like that, I wouldn't care. Okay. That's we have yet to do that in fact. Well, yeah, and I don't want to bring somebody on that we are intentionally going to do that.

I just think that there is a possibility that there are some things that we don't completely align with. And I thought I would surprise. But do you think that conversation is going to go? That's why I want, that's why I was, I'm going to be a little weird. I don't want to, well, that's why I want to surprise you

because I feel like if I tell you guys ahead of time, then you guys are already going to be prejudging. I'd rather let it unfold, and then when somebody says something that you disagree with, or that we openly discuss it on the radio. I think we talked about this. What we're gonna do is we're gonna start making

animal noises when it's something wrong. That's right. It's easy to be like, yeah, cross with the answer to getting fit. Rear! Well, what you guys know, man, I can be super confrontational. So if you think that's gonna be okay.

Well, and I think that I'm just, I'm just warning you. No, I know. And that's why I'm spitballing this right now. This is me thinking out loud with our audience. Because I don't want to, one, I don't want to send the wrong message or tone. Right.

And I know that there could be, that could possibly happen. But I also think that it would be it would be good for good radio. I think you I think just because I respect the guys as we have a down before. Yeah right. I respect the guys of business guy. He's been successful. He's been a part of a very large company starting his own company. I know your time. Oh, okay. So that fucking defeats the purpose. Yeah, so typical animal I've been listening to I've been listening to his podcast recently. Yeah, and he has a podcast. Yeah, yeah, yeah Who it is and no he doesn't he's clueless and he doesn't listen when I send over messages like this

Like to look into you right. Yeah, he goes right over I totally saw art if salden come up with the idea like no idea what's going on with the business. I think we should do it. And then when you do it, you know, when he really likes an idea, then it becomes his idea. Oh, all right. Hold on a second, though. You're preaching the choir. Hold on a second. I got to have an idea. What if we got a guy on the show that nope, like none of us knew about that. You have someone company. That's pretty much out there. Right that down. Listen, you are brilliant. Right that down. Listen, you are brilliant. You're a brilliant human being.

Thank God. Come up with great ideas. Thank God. We have you. Thank God. Yeah, so I think that, I don't know, what do you guys think? Do you guys know? I don't, you know, we could probably do it.

I think it's good to test our abilities to, you know, like see what we would do. Yeah, if it sucks, we could always not ever. Exactly. We own this shit. Yeah, but the point is that we do something. Yeah, if it sucked, we could always not error it. Exactly. We own this shit. Yeah, but the point is if we do something like that, I feel like. But how do we put a spin on it? So we're not like, we don't make them feel bad

or like look like we're just shading on that whole side of the industry. Yeah, so then that's the, to me, that is what I'm doing to you guys. I feel like I'm blindsiding you in a challenge. It's gonna make you have to think faster. Okay, but what if, because you add a respect for that person, the knowing that we probably will air it,

I think that it would force you to grow. What if you, I'm so glad you want us to grow. If you, of course, I think if you, if you preface it to them by saying, look, you're gonna be on the show. Disconflicting and we're going to be super honest in raw and we have our opinions. And you got to be okay with that. And you got to be okay with us airing the show, even if you don't like it.

And because I don't want to be stuck in a situation where, you know, we clown on somebody and then they're like, no, you're not airing that. I'll sue you or whatever. And this is why I want to discuss this. That's a very solid point right there. And then I can organize that. What I can do is I can draw something up. I can make him even sign it before he even comes on so it's like when you go on Jerry Springer

Yeah, you know, I mean or how it's turn you know you're gonna kind of know you remember you watch the show and they be like surprise It's your uncle that used to have sex with you But they can't see shit That's like the worst surprise ever did I'm saying That end of the worst episode Bro that was that was springer dude He's in a clown suit he's ready to hug you. Remember that shit. Ah! Oh my God, you remember my pants? You remember that shit? Dude.

Surprise, the girl you've been with for six months is a man. Oh my God. That was the end of the episode. Did they really do that? Oh my God. There was a whole series. That's so vicious. I love it.

They must have used that over and over again, where some dude, there was this one where this dude was with this girl. And they had sex and everything. And then he would ask them, like, well, how's the sex? He's like, oh, it's real good. And be like, well, that, you know, okay. And then the girl would come out and she'd be like, I have something to tell's the sex? He's like, oh, it's real good and be like well, that you know, okay And then the girl would come out and she'd be like I have something to tell you

And he'd be like, what is a baby? And she'd be like I'm a man and then everybody would freak out and then he'd be like Well, how did you not know? So now? Well, we do in the dark and we don't really you know That was Jerry spring. I don't know brilliant the brilliant television first the first one you came up with I don't I don't think I could envision a worse situation for me if I was on TV. That was money, bro. You just hit that, I know that was off the cuff right there. Right out of the party. Yeah, because I was like, oh my god, my uncle that used to fucking touch me. You would have, oh, you just did a clown suit and wanted to hug you. Throw worse thing ever

How do we recover from this? No, you can't we don't you can't we're cuz you win there You do yeah, well okay, so I okay? I like that. I like everyone's open-minded I think that well, maybe well maybe our form will do a post on our form see get to find out what the forms are gonna say Don't be silly. No, that's not true anything that's gonna be they love controversial What they're gonna be like yes do it? You know that's gonna be controversial, they're gonna be like, yes, do it. You know, they love conflict. Yeah, they're not gonna be like, no guys, we don't want you to be mean.

They're like gonna tell us that they want us to be. No, here's the thing, do we want to influence? I feel like you could challenge us to really like plant as many seeds as possible in his head. So he walks out of there like, oh man. We could make it, maybe I'm wrong. We could make the whole episode, our goal is to make them change their mind.

That'd be great. Well, they just evaluate. If I'm being completely honest with myself, I know that's, that's not gonna happen. No, it's not gonna happen. Cause what we're doing is, But don't underestimate, I'm talking about info.

Okay, here's, here's why this is okay. And this is why I'm almost okay with it. Because I believe that his, his only intentions of coming on the show is knowing because it's going to get pub for him, right? He's going to get in front of a ton of people. Yeah, and it might be bad, but I think I think that he's actually arrogant enough to not be a listener of the show and actually understand our views. Does he not listen to the show?

Here's what I'm going to do. I don't think so. Oh, yeah, we have a TV right here. I mean, I don't, I, we're're gonna have like all the studies on standby. You would have to have freedom. You would have to have fucking balls of steel, bro, to come in here knowing what you're building right now, using us as a platform to catapult your business.

So I kind of want to let him walk into that buzz saw. Is that wrong? Is that make me a bad person? I don't know. I don't know. It makes me, it changes the show dynamic a little bit. You, it's, yeah. I mean, you are a little bit of a bad person,

but I like it positive. You know what I mean? I like it. Okay, I don't know how good I feel about it, many of that right? Cause I'm back and forth. I know that the guy, I know what he's trying to do. Especially if he's a nice guy.

But that's the part of me that wants to go ahead and allow him to do it. Because, and if I didn't tell you guys, I feel like you guys would just do what you do, which is, I don't have any concern or worries that you guys want, but I want you guys also to not be afraid to do that, not be holding back just because I brought this guest on,

like it's a friend of mine or something. No, it's not. We'll just keep posing things as questions. You know what I mean? Every time he'll say something that, you know, maybe we don't agree with, I'll just pose a question. Yeah, here's my new pre-workout. Do you think it's a good pre workout? Is that do you think it's The effects yeah, we do I want you to make them work then though if we're gonna do that

We're gonna make you don't you don't let them just get away with yes and cuz then I smart me or I would if you said You put it back on me like that. I said yes, and then just move on I wouldn't be dumb enough to keep digging a hole. You know, I'm saying so no I have no problem at all. I have no problem at all. What I will tell you though, I know he's been successful, I know he's done well, he's started up more than one company, he's got a lot of connections and relationships in the fitness industry.

So he's doing this thing, you know, in power too. Do you think he's going to feel ambushed? Yeah, that's my problem. Yeah, that's why I think I will play, which is not very much fun for me, because I think I'll... No, don't do the good cop thing. If you, he's gonna be ambushed, you need to tell him, look, we're gonna have you on the show.

Yes, I think that we may disagree with you. We're gonna be hard on you, maybe. So you gotta be okay with that. And by the way, by signing that... You're not comfortable with that, you know, don't bother. Yeah, exactly, don't bother. And by signing this, you're saying that we can hear the episode if we decide, regardless of...

Yeah, I think that's a brilliant idea is to do that. So that's why I'm glad I brought it up with you guys. But if you guys are game, I'll set it up. I think we have, God, we go, we take off next week, we're back, maybe the end of, maybe somewhere in December, we'll all set it up. Cause I think he's ready to rock and roll and I think he's trying to launch his business in jail.

I see. All right, guys. No, no, no. Is it the quack? I see. We caught. We caught. We caught.

Today's quack has been brought to you by Ken Maricopi. It's the only coffee that is infused with all natural neutrophic for a cleaner, color, and more focused puns without the crash Could the Kai Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Maricopi Mar Eglis landed Quik Qua Our first question is from rockin rose fit. Hey, that's our girl. Yeah, one of my favorite four members So you guys have talked about Keto carbcycling ii fym if you guys were to sum up Mind pump advice on nutrition. What would it be? Hmm good question. What we do We take all the nutrition out there, all the diets out there,

and we mix them all together. Whoa. And then we create, we forge it. Yeah, it's a soup of bad advice. Alphabet. Well, I think that's the big takeaway from this, is that the one thing, the one thing that I would say, we are not, is a diet.

I don't believe in diets. I think that there's tons of foods out there and food groups and macro and micronutrients and all these different foods have different benefits. And I think and everybody's bodies are affected differently by all of them. I mean, I think that's what we're all in search of finding what is the best for our body.

And through some good diets like ketogenic and even though we talk a lot of shit about IFYM but we even talk about that there are some good things that get somebody counting macros. A lot of people have no idea what a protein carbure fat is and so it starts to make you aware of that and you know the ketogenic diet totally changed my relationship with carbohydrates and fat so I highly recommend that. I mean Terry Walls, I've been trying to follow her protocol and just a man to get that many cups of vegetables on a daily basis, like I've never,

and there's things to take away from all of them that are so important and beneficial that I feel that everybody should somewhat go through. Look at all the health benefits across the board. Understand what makes the most sense to you and your current schedule and what you can and will do and then how to properly navigate through that by making better decisions along the way. It's not like a one chew fits all. So it's really about our philosophy is about teaching you how to navigate through all that and understanding the signs and signals that are already there and

interpreting that and then applying it to you personally. Oh, here's the thing when you have okay, here's what my pump is not We are against any diet or eating protocol. That's unhealthy So I don't care what it says it. I don't want people know I don't want people to get the idea that we're like, you can get something from all diets because some diets you can get nothing from. There's a lot of crazy shit out there. So don't get the impression that we think it's all good

and you can find a diet, you know, you try them all out and find what works better. No, some of them don't need to be tried. Some of them are bad for you. So that's number one, there are general truths with nutrition that mind pump will adhere to. Your diet should be mostly if not entirely whole foods and not processed packaged foods. You should not rely upon supplements or meal

replacements. That being said, the and there are, like I said, the general truths when it comes to things like carbohydrates, lower carbohydrates for a lot of people tends to work better for health. However, the individual variances can be pretty dramatic to where you do have some people who do better with higher carbohydrates and lower fat. At the end of the day, if I were to take our nutritional advice and kind of put it in one package, I would say this, we want you to become more aware. We want nutrition to not be something that you have to constantly and consistently think about and obsess about

for the rest of your life. You want to be lean, you want to be healthy, you want to be fit, mobile, you want to have longevity, consistently sticking to something or going from one diet to another or always adding things up, doesn't fit in that protocol long term. What you want is you want to become aware to the point where you understand what foods affect your body in certain ways and how to eat them and what not to eat and really gets that point where you're just very aware with nutrition because that's the ultimate

goal. Once you get to that point, eating healthy is very easy. It's effortless. It's not something that you have to constantly think about or stress about. Some of the most stressed out people I know when it comes to nutrition are, quote unquote, fitness professionals.

That's not a good place to be either. What I think a lot of the process too is that, once you finally find out like things that work for you is not stopping there, right? So I think I think something that happens to a lot of people is they try a diet or they follow a certain way of eating that gets them into the best shape of their life and they now correlate that diet with the best shape of their life where we're trying to get people to understand the breakdown every single type of food

that they're eating and how it affects their body along the way of incorporating different philosophies like these different diets. So like, you know, when I get ready for a show, I use carb cycling. Well, I don't eat, I don't carb cycle all the time. I don't live my life by having to count and up and down on my carbs and being like that, I eat intuitively when I'm not competing or. I think people confuse competition dieting with that's the way you're supposed to eat. Because that's how you look like a competitor, but it's not.

No, no, it's not. And for there's little bits of science to why you do like a carb cycle when you're getting down to that lean. And there's just the fact that you're tracking too. Like I mean, you have to be that diligent when you're getting down to that lean. And there's just the fact that you're tracking too. Like, I mean, you have to be that diligent when you're getting to a 2%, but you can get in great shape

without ever even tracking. I mean, Sal is a perfect example of that if somebody who doesn't track and gets there. The point is though, is just because you got in shape following a method of eating, don't look at it as it was the method of eating, a lot of it had to do with the choices of food that you were eating. And start of it had to do with the choices of food

that you were eating. And start to correlate those things and like, oh, okay, when I'm not eating all the sugar and stuff, look, it's amazing how my body fat drops. When I'm not eating all these process foods, I notice I'm not battling inflammation and my energy is more sustained. And just start paying attention to all those little things

and you're trying to piece that together. And it's not gonna happen overnight too. You just can't think that this is gonna be a one year each one process. It's a long process. It's something, I mean, God, we always, we share with people all the time that how long all of us have been doing this.

And they're still, you know, I still, I'm eating different right now this year than I was last year. Yeah. And you gotta, look, if you find eating, and I'm gonna use these words, I'm gonna put air quotes here, if you find eating properly or clean or whatever term you wanna use, to be very difficult,

if you find it to be a very big challenge, if you find it where it feels like it's this crazy, hard sacrifice, if you find yourself going in and out of eating healthy, where, oh man, I've binge, I'm off the wagon, I can't control myself, I'm at a control, it's not the diet. That's the problem. You got to examine the root of that and the root of that is that you're what's motivating you to eat the way you do? What is the root? What is the, what is your intention with your nutrition? Because I'm telling you, if you're in that state,

then it's not the diet that you gotta look at. You gotta look at yourself. You gotta look at what are the emotional connections you have to food? Why are you finding these things so difficult? Why is food such a release for you? Maybe it's your life. Maybe those things you need to change in your life.

Maybe they're stressed you need to handle. Maybe there's anxiety that you have around food. You know, a lot of people have a ton of anxiety that surrounds food. You know, the good old party, and they know that there's gonna be pizza or cake or whatever, and they get stressed out about it. Like it's this big thing,

or they're gonna go to a restaurant and they're freaking out. Like, oh my God, what am I gonna eat? How am I gonna handle this? This is something you need to evaluate and look at because once you get to the point where you move beyond that, then you're going to, all these problems, they're going to seem trivial. And right now they may not, right now they may seem very difficult to you.

Maybe you've dealt with weight problems, your whole life, or health problems, and you've gained the last 30 pounds, you know, four times over the last, you know, five years. But I'm telling you right now, if you don't handle the root, this is gonna be a problem that you're going to encounter always, and this is always gonna be a stress, and it's always gonna be something you're gonna be battling. Look, if I have an individual who comes to me

and tells me, Sal, I got horrible headaches, and all I do is give them I be profan, and I'm not really looking at the root cause. I mean, for all I know, this guy could be every morning waking up and bashing his head against the wall 15 times And if I don't address that root problem He's gonna always be taking IB Profin to fix to try and fix his headaches And that's what you need to look at when it comes to nutrition You gotta look at the root and find out why it's such a fucking challenge. Why is it so hard for me to eat properly?

I know a lot of you guys have said that fucking challenge. Why is it so hard for me to eat properly? I know a lot of you guys have said that to yourselves. Why is it so hard? Why do I do well and then I could go off the wagon? Because there's no wagon. Stop thinking there's a wagon. There is no wagon that you go on and you go off. It's just eating. It's just fucking eating.

That's all liberating. It's a very liberating place to be. Aim for that. That is your goal. Go that way. And I promise you, if you keep your nose down, you keep going in that direction, it's gonna be difficult. You're gonna have symptom eruptions.

You know, I'm working with someone right now who's experiencing a symptom eruption where she's starting to become aware of food and she's finding, she's getting emotional. She's getting stressed out, like, to the point where she'll work out. And she's like, it's a big change.

Well, you become aware to your connection to food, and then when you become aware, you realize how fucking, you know, how much anxiety you really have, and oh my God, what am I gonna do with this? So it's more, it gets more difficult before it gets easier, but I promise if you stick towards that, at the end of it, mindful quality eating, and there is no wagon.

There you go. Atlas Iron Barbell, advice on how to start online coaching. of it, mindful quality eating and there is no wagon. There you go. Atlas, I earn barbell. Advice on how to start online coaching. I'll defer to Adam on that one. So a couple, I mean, I don't know if there's anybody that does it exactly how I do it. I've taken some things that I've picked up from other online coaches and kind of evolved it. So I used to get a lot of people that would come to me and they asked for help after they had an online coach who kind of fucked up their metabolism or gave them like some crazy ridiculous schedules of cardio.

So right away I figured out that, okay, I have to do something different than this generic cookie cutter plans. I see what all these coaches are giving out. Is that what they do? They just give them meal plans? Yeah, you know, you have somebody who wants to get lean and shred it and they go, okay, this girl, and they use like very generic formula. If that, some of them don't even use generic formula. Some of them literally I've seen people girls with 20, 30 pound weight

differences with this exact same caloric intake and cardio schedule. And then some of them put a little bit of energy into it and, you know, trying to calculate or guesstimate based off the person's size where their clork can take is, I actually do none of that. So, and you've probably heard us talk about this on the show before, but I actually have people track their food for me for a week first. And so if you're sitting down with me or very first meeting, I set up, you say, hey, you inquire. If you're local, which I only take referral and local people, but I used to do virtual and online. And when it would be either one hour meeting with me in person or a one hour meeting with me via Skype.

And over that one hour meeting, this is kind of like when anybody who's been a personal trainer knows this is your chance to ask all the questions, everything as far as, and I have a whole thing that I have created as far as a Kappar Q where we're going through and finding out anything. Well, that, I was gonna say that step one is to get a website.

Yeah. And then fucking write all the script and text that narrows it down as far as your philosophy or what kind of information you want from this person. So that way, you know, you have more to kind of go off of and then assess, you know, how to answer them properly and meet their needs. So, yeah, Justin is probably, he's an even better example of the organization piece. So, is your website still up?

Do you still have it? No, I had a beef with go daddy and you know? Oh, you pulled it lost. Oh, so you put it down Okay, I'm gonna use it as an example because it is but you can still pull up my old we love to hate Adam So it's we love to hate Adam and then the number two For we love to hate and then look that up on This is where I wish we were sponsored so you know like there's companies out there like You know that that have nice easy ways to build websites and you know, you might have heard like Squarespace or one of these kinds of companies

You know look into that and Really they make it so painfully easy now you just drag and drop like images and write your text in there and You know there's also the option of going the app route, so there's apps out there that exist. What is mine? I used our designer, I don't know what he used, you know. Yeah, I think we used Squarespace on that one. Is that what you used to?

I see online, I see the rise of online coaching, just perfectly aligned with social media. I mean, it almost didn't exist. Yeah, no, I never did it until it was very obvious to me that there was a social media. That's why I'm saying, I think if you go on, if you have an Instagram page, the low barrier of entry.

And you do a good job with your Instagram page, you don't need many followers. I mean, you know, it's gonna look hacky, to be honest, but yeah. Well, I'm just saying, like mean, you know, it's gonna look hacky, I mean, to be honest, but yeah, well, I'm just saying, I'm just saying like if you have honestly like, you could have a thousand, two thousand followers, which isn't, you can build that up, anybody can build that up if you have decent content. And then, you know, start to develop relationships with your followers and get, and then talk about how you offer online.

Oh, I would get plenty of people. I would even consider starting an online coaching business until you have that People are hitting you up like yeah, if you're starting trying if you're trying to build an online if you're trying to build an online coaching Business and you don't already have four or five people lined up that have been asking for it from you already It's not I don't think it's not worth your time It's not that much of a like you know, I mean there I see a huge need because there's so many people doing it bad So that's the only reason why even messed with it because it's not a I mean, I see a huge need because there's so many people doing it bad. So that's the only reason why I even messed with it because it's not a, I mean,

it's a huge money. It's, it takes time for me to the way I coach because I interact with my people daily. So I don't, I know some of these other guys like Nick Chetel who we had on the show way back when he's makes a good money doing it. Yeah, I think Nick is a great example. He does, that's his business. That's literally his business model is built around his online coaching. I believe when I asked him what he scaled up to, I think he can handle 30 to 50 clients. I'm a lot more expensive, so I'm charging $400 a month

to virtually coach with me, but then I'm also more personalized, I'm actually talking to you daily, and I still don't like doing it because it is a lot of time commitment for me. So it's not a, to me, it's not a huge money making business, but if you want to look at somebody who has done it and scaled it up to where he's managing 30 to 50 people, Nick Chettell, you can look him up on Instagram.

He's a great guy too. And I think it's important too, especially with online coaching, to really, you don't wanna be general, you don't wanna be general, you don't wanna be vanilla. Because you're on the internet, you can be more specific and you're likely to capture more people if you can be specific with, if you're like a strength coach or a word.

Yeah, what's your flavor? You know what I mean? What's your flavor like? If I'm a coach and online, and I specialize in training vegan athletes. I'm going to be more successful than if I just say, oh, I just work with everybody. You know, because then those vegan people are going to seek someone out like, I need a vegan coach to help you with my diet. Search terms. Yeah. So if you're on and I just, I've always said this to my trainers anyway.

I've always said this to my trainers anyway, like find your flavor and develop your flavor and be specific to who you are because on the internet you can reach a lot more people. You know for me personally, I mean I recently started doing a little bit of it myself and my approach is very holistic so you're not going to get a meal plan, you're not going to get any of this shit but I'm going to work with you along the way to progress you to the point where you know a lot of the things I talk about eating for wellness, eating you know long-term longevity, to break free of having to track all the time and there's a step-by-step

process, but that's my flavor. If you're a coach for competitors, or if you're a coach for CrossFit athletes, or you specialize in working with women, or whatever, I think the more specific you are and the better your flavor is, the more likely you are. And by the way, building an Instagram page, I'm under the belief that if it's solely based upon your appearance and you're really good looking and you build a following because you look all hot. You're not gonna make very much money.

You're not gonna do well with online coaching. You're better off having less followers but who people who follow you based on your content and your quality versus just the way you look. Otherwise, you know, they're not going to want to necessarily hire you, you know, versus people seeing the quality of their content and say, okay, this person knows what they're talking about and get advertising for like sex toys or something. Exactly. But, but yeah, you can, I mean, what's the average cost of online coaching? I would say like 200 to 250 bucks. Is it really? Yeah, probably 200 to 50 is probably the

average coach that's doing it right now. Some of them are cheaper than one, but just remember that then they'll give you the freaking. Oh, here's your. Yeah. So that's and here, I don't know very, I don't know very many guys and I tell you part of what we're building with mind pump media. This is a, this is an avenue I will revisit revisit. I did online coaching just so I could really fully understand it. I could see where I saw all the holes in it. I could see who's doing it well, who's not doing it well, and then take all the things that people were doing. There is a huge need for someone building an online coaching business that is done very, very well. I think I can do it. We're just not there yet.

And I feel like we're getting there. Like, and part of that is like, you know, we're building, right now we're building a glossary for Mind Pump. Oh, it's there. It's just the matter of getting the right team together to build the software. Well, I'll give you some of the examples

so this kid understands, too, what he's walking into. So I get asked a question when I'm virtually coaching someone that I know I've talked or one of us has talked in depth about on the podcast. So when our glossary is completely finished, now I could have, I could technically have somebody answer with me to that person. So they still feel they're getting my personal answer so they feel they get that connection still and it's a very thorough answer and I can actually scale this now. I can scale this model. I can now... That's all of it right there. I think the biggest challenge with online coaching is the scale mobility.

Yeah, because you can't give that personal answer for that person. But when you've done what we've done, we have built this mind pump to be just so much content, especially when you add the YouTube channel. So if somebody, that's another thing. Somebody will tell me they have like an ache or a pain, or they have a deviation that I see their squat form or something, and I have the videos. I have the podcast where we've talked about it.

So I can, I'll be able to say, I'll be able to say, episode 312 at 14 minutes and 16 seconds, is the answer to that question. If you want to see a video demonstration of that, these are all tools that, you know, down the road will be very helpful for this situation. Well, yeah, and this is where a kid like this who wants to start his online coaching, you would come through Mind Pump Media to help you out.

Like we would, we would have all the systems in place that, and if you have built yourself. So I guess to back all the way up to what I think South said, which is a good point, right now, you should be focused on building your community, building up, becoming credible. So if you're not already, furthering your education, continue to further your education. And that doesn't mean you have to go through some sort of a, you don't have to go through and get your degree,

but be learning constantly growing in this field and doing that and then growing a network of people. And then all this is gonna come. Unless, like I said, be specific. If it's like, hey, online coaching for weight loss, like good luck, but if you're like, I'm a gut health specialist, or I'm a vegan coach, or whatever, you're much more likely to attract people.

For a weight J-Mac, can you effectively cut in a strength phase? Yeah, you can cut in any phase. Any phase of training, you can reduce your calories and manipulate your food intake to get leaner. I personally, I like sometimes cutting down on, and I mean, if ultimate strength is my goal, if I have a competition, wouldn't be very smart.

But if I'm just overall fit, health, and I'm training in that particular, you know, that strength phase of training where it's a lower reps and longer rest periods and, you know, I'm training for maximal exertion or maximal strength, a lot of times I love to incorporate more fasting and lower calories because I get a really hard granite look and feel. I was just going to say to you, I actually love to do this. But you, like Sal said, if you're hung up on strength, like all you care about is PRs and you're trying to go up.

Yeah, and you might not do this. This wouldn't be the most ideal. But if you're trying to shred and you're like, hey, I'm in maps, you know, phase one, you know, I'm saying right now, then I love that. I love to be cutting because I actually feel like when I'm lifting really heavy like that, while I'm in a deficit and I'm cutting, I feel like I retain the most amount of muscle on my body than I ever do. It's true. But you can't you can't be hung up if you're if you are your numbers go down a little bit because it's more than likely you will see a little decrease in strength. Like, but you're I'm training like I'm trying to gain strength, right? I'm training like I'm trying to gain strength. So that's where a lot of the frustration is for a lot of people. Yes. Yeah. Yeah. One of my goals, but you have to decide mental. Yeah. You have to decide what goal is more important to you. If you're you care about getting lean or ripped right now, then absolutely. I think that's a great

strategy. But if you're like trying to compete or you're like you really care you're chasing PRs, well, yeah, cutting is not the most. I like it. I like it because I'll go into it saying, okay, here's my squat is, you know, whatever. Let's say your squat's 315. Now I'm gonna start reducing my calories and lose a little weight. I love maintaining my strength while getting,

you know, leaner and lighter. I mean, in reality, what you're doing is you're just getting a better strength to weight ratio. So you're actually improving. Yeah. You know, if I go into it weighing 200 pounds, and my max squat is 315, and I get down to 190,

and my max squat is still 315, that's a fucking plus. That's a great progression for me. Well, technically too, this is how most power lifters get ready for their meat. As they're peaking up their strength, as they are, and they're leaning out, trying to cut weight.

So they're going to get a different weight class. Yeah, yeah. So most of them do that, right? Most of them carry an extra, you know, 15 to 20 or sometimes 30 pounds and they know they have to get that down by the time they step on stage. And so they're still lifting to build strength, but they're in a deficit trying to lean out.

So very common. K-Matto's won. What are good progressions for squat, deads and bench? I see. So very common. K. Motto's one. What are good progressions for squat, deads, and bench? I think they're asking about. It sure said regressions is what I think you, because I think he wants us to tell him. Yes, I think the question is,

I can't do those things. What would you do? Yeah, if you have a client who can't squat or can't dead lift or can't bench press. It makes a lot more sense. So I'll start with a squat. Well, that would be a regression, though, just so we can get that clear.

Yeah, a regression. So what would we do to regress somebody who can't do that. Yeah, so if I have a client who can't do a standing squat with that anyway, one of the first Regressions I'll do is I'll get a bench and I'll put it behind them and I'll have them sit down and stand up That's it. Yeah, and when they're sitting down, I'm making sure that they're sitting back that they're activating the glutes I'm making sure their biomechanics good and I'm making sure that they're activating the glutes. I'm making sure they're biomechanics good, and I'm making sure that they sit down very controlled.

So it's not like a plop, and the bend slowly going down. Slow down and control it to where they barely get down, and then they finally sit down. And then I'll have them hover a lot of times to just like, you know, try and build up that. Exactly, and if that's too difficult, then I'll give them higher benches that are,

you know, not as low, and I'll slowly bring the bench down, and then I'll move them to body weight, and then I'll move them into...ches that are, you know, not as low. And I'll slowly bring the bench down and then I'll move them to body weight and then I'll move them into... Maybe lay your angles, I mean, this is perfect for that. So that's one of my favorite regressions from a squat. For the deadlift, one of my favorite regressions is to pull off a rack. So if I have an older client who can't deadlift off of the traditional height of a deadlift, then I'll have them pull above their knees and get perfect form and look at the hip hinge

and teach them the hip hinge. Then I'll slowly bring the rack down as they get better and better and better to where they're deadlifting off of the form. Of course, if there's imbalances present and muscle recruitment patterns, I don't like, there's so many variables right now that if I went into them, we'd have 10 hours of episode,

but that's one of my favorites. And then for, yeah, then I would use a different tool, a lot of times to like a kettlebell as opposed to like a barbell. Like a sumo squat or something like that. have 10 hours of episode, but that's one of my favorites. And then for the bench press, one of my favorite regressions is a push up, not on the floor, because that would be very difficult, but on a higher surface. So I might use the squat rack and put the barbell real high and get them used to, you know, getting tense and tight and controlling their push-up and then start to move that bar

down. Yeah, this is another place where we'd actually use a Smith machine. Yeah, Smith, that's the one you use for, right? And then I'd get them on the bench and then I'd give them lightweight, you know, a bar that weighs 20 pounds and then move them up to a traditional bar. So those are my, those are my kind of go-to. Well, I'm glad we did this because I was actually thinking even further, regressing, and you guys just gave some great stuff that's like right before all that. Because I was thinking more like this,

like okay, when I have a client that has trouble squatting dead, well, especially squats and deads, that's bench is completely different. They're muscular. Yes, and they're not hinging at the hips properly. So I love to teach a floor bridge and a teach a floor bridge correctly. So more than likely, because it's so common, the person will have some sort of an anterior pelvic tilt and you'll know this when you lay them on their back and you go to, you could literally like slide your hands under the lower part of

their back. So you know their hips are pretty rotated. Their backs flat, then they're not, but very few people have a completely flat back when they lay down on the ground. There's normally a gap between the floor because they have the pelvic tilt. So I'm gonna teach a floor bridge, but before I teach a floor bridge, I have to first teach them to get into neutral spine,

even though we were just joking about this. And I want them to rotate their hips. And we'll do, you know what, Doug, we have to do a video for this. So don't let me forget to do an MPTV video for the floor bridge that I'm talking about because this is a very detailed movement that it's the rip stripping your client

all the way down to the ground and doing something so simple as just lifting their hips off the floor. But then a really good trainer isn't just going to just put you on a floor bridge because I can show you a video on a floor bridge and say just do a floor bridge. It's very important that I teach them the movement in their hips before they start the floor bridge. So I want to teach them how to rotate the hips back in and engage.

So you're looking for full extension before you progress them? Exactly. I want to see, I want to be able to get them just to understand that and get that hip hinge movement down and understand how to activate their pelvis forward and back and extension inflection and then get them to do a floor bridge. And then when they actually are firing those glutes to not break, not to break and to go back

and extension and arch their leg. So now you take that and you bring them standing upright and you put like a stability ball there back you work on the balance between the shifting the weights from the shoulders you know kind of in line with the knees. Another great video. Then we hinge it back as we squat it down so that way at least they have minimal pressure to kind of because a lot of times it's the balance you know once they get the concept of the hip hinge.

Yep. Now they have to balance it as they stand up. So that's one technique I'll use alongside what Sal said as far as getting them to sit down, you know, and do that with good form. But yeah, I've used the ball for that very specific reason. Another great tool, because you just reminded me by bringing that up, that's excellent. This is where I use TRX.

So I would have them grab a TRX rope or whatever and back up. So just like Justin said, they're comfortable with the balance and all we're going to focus on is them just sitting back, shifting back. They have something to hold on to so they don't feel like they're going to fall backwards. And then I want to get them as deep as they can and then I really want to teach them to concentrate how to get them to fire their muscles and not pull themself up, but to get out of the squat with the proper muscles through hip-hins and just get you. Yeah, I used to do that with just the bar on the rack,

just something solid. You don't necessarily have to do with the TRX, but you can hold on to anything. One thing you need to understand is if you're a trainer and you're listening right now, you may have some clients that'll never be able to do any of these exercises. You know, I have clients that I trained for years and a lot of them were much older and some of them had injuries.

Who could never do a barbell squat? We just never were able to get to the point where we could do a barbell squat free of major imbalances or with good mechanics or in the way where it's safe. But the goal is to go there. So my goal was always trying to get them to do these fundamental movements. And so I was always training these clients to be able to get, to be able to do some of these.

And most for the most part, you will be able to get your clients to do these for the most part. And some of them might take a while though. I feel like one of the biggest limitations, like prohibiting them from doing a backloaded squat was a shoulder mobility. Shoulder mobility big one.

So, I mean, that was like one of the most eye-opening things for me, especially with older clients, like it just wasn't, you know, you're battling a lot of time, you know, fixed positions of their shoulders. I had a client that, now he's still working out. Now he still trains at the same gym I used to train at, but I trained him for about five or six years. He was in his late 60s, now he's 70, very, very fit guy, but lots of imbalances because he swam, that's what he did is he swam all the time. That was his exercise.

When he came to me, we started doing resistance training. A deadlift was out of the question. He would have heard himself or a squat that would have been out of the question. It took me about a year of consistent training before we could do proper barbell squats and deadlifts. Of course, once we got to that point, man, the games that he made through the roof and the guy now is just in phenomenal shape. But it'll take and take a while.

That's the goal. The goal is to be able to get to do those things. Well, I'll tell you right now, and I don't want to be spoiler alert or anything, but the maps yellow is going to help this person out a lot. So this is who's it not going to help? This is, yeah, it's, and now you're leaking what we're doing. Yeah, that's, no or not.

That's you still, you still have to, you, this right here, I think is the reason why we created this, the reason why we're doing. Yeah, that's, no or not. That's you still, you still have to, you, this right here, I think is the reason why we created this, the reason why we created this. Part of it. Yeah, for sure, a big part of this right here. And I think that it's very, it's hard to even for us to answer right now because there's so many

variables to all of this. Like, I'm listening to you talk right now, and I'm going like, well, you know, somebody who might need to regress the bench because they can't do it, they can't bench press because they're pressing too much of their shoulders. Like, I have tips and things that I would do, well, you know, somebody who might need to regress the bench because they can't do it. They can't bench press because they're pressing too much of their shoulders. Like, I have tips and things that I would do for them. I would put them on a seated row first and get them to retract and depress their shoulders

because maybe why they're not being able to bench correctly is because they're not able to do that. So, you know, a lot of it does depend on the person and learning how to assess that before you reg, and what movement you actually regress to, but that's why I went all the way to the floor bridge because I feel like everybody can benefit from that. And some people will probably have to be stripped down all the way to that to where it's a very small

isolated movement and you're just trying to get them to figure out and make that connection way before you ever want, ask them to move their body through that full range motion, and then to do that through load. So I just think that that's super, super important. Great advice. If you like Mind Pump, leave us a five star rating review

on iTunes. If we like your review and we pick it, you'll win a free Mind Pump T-shirt. Also, do not forget to check us out on Instagram at Mind Pump Radio. You can find me at Mind Pump to check us out on Instagram at Mind Pump Radio. You can find me at Mind Pump Sal, you can find Justin at Mind Pump Justin and Adam is at Mind Pump Adam. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically

improve your health and energy and maximize your overall performance, check out our discounted RGB Superbundle at Mind Pump Media dot com. The RGB Superbundle at MindPumpMedia.com. The RGB Superbumble includes maps and a ballad, maps performance, and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal, Adam and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints 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. The RGB Superbundle has a 430-day money back guarantee and you can get it now plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love

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