Mind Pump: Raw Fitness Truth - 410: Training for a 10 Day Endurance Event, Overcoming Glaring Muscle Imbalances & Mind Pumps Biggest Insecurities

Episode Date: November 30, 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 their biggest insecurities, overcoming muscle imbalances brought on by athletic repetitive motion and how to train for and eat to prepare for a 10 day 210 mile hike. 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)

What are we doing here? We doing a, you know what? Two days left. This is it? Tomorrow is the final day. Yeah, it's the last day for the promotion where you can, you're pick, right? Any guide and any maps t-shirt included with any bundle.

It's the any, any, any got promo, I guess. Most populous right now is the sexy athlete. That's the one a lot of people are getting. That's the most popular. Sexy athlete and then the fasting guide. It's been the a lot of people are getting. That's the most popular. Sexy athlete and then the fasting guide has been the most. So those are the ones that everybody's getting? Yeah. Sexy athlete combines what maps aesthetic and maps,

mobility, performance. Performance? Performance? You don't even know your program. Yeah, that's what I'm doing. Mix is them together, melds them together, so you can become a sexy athlete. Look, you can find all these programs

at minepumpmedia.com, again, enrolling any bundle, maps bundle, any maps bundle, and get a free guide of your choice and any t-shirt of your choice. After you enroll, make sure you email admin at minepumpmedia.com, let them know your shirt size, your address, and which guide you want, and you'll get them. For free.

And you wanna meet me to do that? 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. Salta Stefano, Adam Schaefer, and Justin Andrews. What the app guy tell us for the first time that we met with him at the Open Loop Play. Oh, dude, FOMO.

Yeah, excuse me. What is that? Explain yourself. What was it? He's like, oh dude, FOMO. Yeah, excuse me. What is that? Explain yourself. What was it? He's like, everybody's got FOMO. I'm like, excuse me. What's FOMO? Fear of missing out.

And so how did you guys, how did you do that? We were talking about the importance of an open loop. Yeah. So like when you're creating, like when we were first we're starting the app, right? We were going in the direction of like an educational tool. And I don't know how long was it Justin before we realized or before it was when we met those guys. Yeah, we met the two guys from local and little Glenn and then we met another guy up in San Francisco. But when was the aha

moment for us about like, oh, we have to change this to more like a game than we had. Because of the psychology of it and how people use it. Yeah, but who was it that we met with? aha moment for us about like, oh, we have to change this to more like a game than we are. Because of the psychology of it and how people use it. Yeah, but who was it that we met with you? Because we were on a path. I think it was Sean. Wasn't it? I think it was.

We were on a path to build the tool. And then I don't remember if it was the engineer or software guy or who it was that we met, but they're like, dude, you know that like 80% of like all like successful apps are games. Yeah, games like 80% of the top selling apps of all time. And tools are like hardly any tool. It's very, very rare that like a tool that you find as an app. We call it like a utility app.

How long did you guys work on your app together? Dude, probably like two years. At least two if not one. I mean, we like two years. You're in hell. At least two if not one. I mean, we never best a lot into it. Yeah. Yeah. We'll make it back someday.

Oh yeah, let me tell you, we'll finish. There's enough invested in it that I won't just leave that brought in. We're gonna just leave that there. People will know. Yeah, it's, well, I mean, those things happen too. You also gotta, you gotta be okay with that. If you had to.

I had to shelf it for a while. Well, remember, we were still even working I mean, those things happen too. You also got to, you got to be okay with that. If you had to. I had to shelf it for a while. Well, remember, we were still even working towards it when we all first got together. It was just that at that point, mine pump had taken off and was so much, was growing at such a faster rate that it was obvious where our time and money should be invested.

So, you know, when we were, when we were doing that, that at the app was just costing money. Just costing money. And there was no bleeding. Well, I mean, there was no business yet, it was just something we were building. What would you guys consider, kind of on that topic, your, we'll say learning experiences in business, like, because people will say failures or whatever, but they're all learning experiences. Yeah. What were some of your, or what would you consider one of your biggest learning experiences was? Well, what's important in, like, how was? Well, I've got what's important, you know,

and like how much, well, I don't know, like for me, it's more like I shoot from the hip just like we all do, and I have an idea, I believe in so much, I'm gonna go for it, you know. I wouldn't take away from that, but at the same time, like I should have further educated myself quite a bit more before actually completely pulling the trigger. So that would be a take away from me.

Years ago, I trained a gentleman who was a very successful entrepreneur and I asked him, what was his key? How did he succeed? Tell me the key of what you did that made you so successful. And he said, he literally said to me, I asked him the wrong, he's like, you're asking me the wrong question. That's not gonna help you.

I'm like, what? He says, Sal, I want you to ask me, how many times I failed. Oh, I was just gonna go there. Yeah, yeah, yeah. And I was like, boom, like blew me away, like, oh shit. So I asked him, I said, well, how many times have you failed? By the way, this was a guy at the time

I was talking to him was like, multi-multi-multi-millionaire, like big time, right? Baller, self-made, completely self-made, grip poor. And he said, Sally goes, I've filed for bankruptcy three times. And he told me specifically what happened each time. Each of those times, he lost more money. The first time he lost the X amount of dollars, the second time he lost more money,

because he had more to lose. And now I'm thinking, fuck, most people after the first time, they made their money back and started doing okay. They're like, I'm not gonna take the big risk. I remember when I lost everything, but he lost it all again, made even more, lost it all again, and then ended up where he was at that point.

And I remember thinking like, okay, I guess that's what the game is all about. Definitely something there. Yeah. That's what this game is all about. You got to shoot, man. Well, I've given the analogy of it being like, and obviously if you don't play cards, this doesn't make sense to you, but it's so much like. Is it like go fish?

No, it's like playing poker. It's like playing Texas hold them. And I feel like you're going to never going to get at the table where you're going to make millions of dollars until you've gone through the process of risking everything you have and losing all of it and then winning that all back again. So each time I've like each business that I've built, each time it's been a greater risk and it's been a greater risk, and it's been a greater reward. And each one of those failures to me

are so important of the whole journey. Like, each business that I've ever done, there's always something about it that, and I don't like that, I don't think it's even more a failure to be honest with you. All of, even the app. That's kind of my problem. I don't really address it like that.

Yeah, I look at it as it was all part of the process and just even talking about the app. There's no way I would invest that much money and literally just let it, this is not my personality to completely let it die. It's just that other things take a priority. And now that's happened many times and that's a constant lesson I think is sometimes like when you're when you're especially as an entrepreneur when you're building something

Sometimes it takes a different direction and I think the best those that are best at it Learned to maneuver with it and go ahead and let that go that direction like Well along those lines They're talking about like if you're an entrepreneur and you have a startup The only startups that make it are the ones that have that mentality where Whatever idea they have and they've been working on they're completely willing to change 180, you know direction as far as what they were doing Yeah, they're team if but if they have a team that can do that, you know like it requires

Everybody to to be able to think more long-term and not be bowhead and stuck on an idea if it doesn't make sense. Usually you'll meet someone and they'll be successful or whatever. And they'll be like, oh, I just came up with this idea and then it took off. And then people think, oh man, so lucky, they just hit on a grid. But they don't see all the years of other shit that they did that led them to that point. All the decisions they made, all the failures

or whatever you wanna call them, that they made up until they got to that particular point. I'm on my fourth invention idea right now. It's in the process. Well, I think, and going back to the vibrator dumbbell. Yeah. Going back to my, yeah, yeah, yeah. My foot. I don't know how I shift back to pro-n analogy after curl.

I strengthen your bowl bowl. Going back to the poker analogy, I think you have to lose enough. Enough is all relative to where you are and your financial journey. Cause you losing 100 bucks when you only have 105 bucks is a big deal, you know what I'm saying? So to each their own in this. Yeah, we gotta be careful, we gotta do a little disclaimer

because I want some dudes like, Sal, I lost all my money, it was the Sal method. Sal, I was listening to Adam on my in-puppet. I just took my fucking house, I took all the money out and they said, fuck it, I'm putting it in my new invention which were, you know, you know, calf raised shoes and then, and then I fucking realized that they were an event to those and lost all my money.

Well, thanks, my pump. I'm definitely not. I'm lifelaphing me, I don't have my kids. Yeah, I don't think, I think I'm more of a visionary than I am more inventive. And I think that's Justin's more inventive, I think. So this is also why I thought we always played off on. Yeah, that's a good match. I'm more of a, I'm more visionary and I think learning less Justin's more inventive, I think. So this is also why I thought we always played off on. That was a good match. I'm more visionary and I think learning less in

like you talk about the app and stuff is, you know, and I feel like it was one of those ones that I know better because it's, I've approached other businesses with the same mentality, which is, you know, especially when you're trying to sell something, something that's tangible, right? Like when you're selling health and fitness, this is a totally different business. When you something, something that's tangible, right? When you're selling health and fitness, this is a totally different business.

When you're selling something that's actually tangible, like an app, something that we can look at, touch, feel, I care more about gathering the people first before the actual thing is that I want them, I want to sell to them because you may be the most popular guy ever and what you still only have within your reach a few hundred people, maybe a thousand if you're a big time popular. You know, that's not enough people. And people think like, oh, because you have 10, 20, 30, 50, or a thousand people following you on Instagram, like, oh, you must have a good business off that, like, no, it doesn't translate like that.

So I think gathering an audience of people is that are willing to listen to you that would even consider buying something from you is the most important piece. First, you can always create and invent something that fits with your vision or whatever it is you're trying to do. So I think so many people get so caught up in that that they lose sight of like, hey, this is great.

I could have the coolest app in the world, which I feel like we are on pace of doing, but then if my family or friends are the only ones that do it, like it's the things going viral are very, very rare. I feel like as much as we hear about them happening all the time, it's not as, can I just say something? Or is just funded. Can I just say something that's incredibly frustrating,

but true. I mean, and here's the thing about life that I've learned many times is that just because something stupid or irritating or frustrating to me doesn't mean it's not true. So I have to come to the realization sometimes that that's just the way it is. And here's the truth, and I hate to say it,

but you could literally sell a piece of shit in a box with really good fucking marketing and really good reach. And I hate to say that because it sucks, but the evidence is all around you. Look at all the products and crap around you that are garbage that sell millions of copies. The number one selling piece of fitness equipment of all time. Of all time is a thymaster. The thymaster, which is a waste, a complete waste of money in garbage, but it had great marketing ahead, Suzanne Summers, and they sold millions, a complete waste of money and garbage, but it had great marketing,

it had Suzanne Summers, and they sold millions and millions and millions of them. So, I think a lot of times people invent shit or come up with ideas, and they have no idea how to get it out there. And it's just, you know how many great ideas are probably just sitting there? No, I know. I think about that constantly. And, you know, it's just like, if there's, there's just so many dumb products that don't need to exist, that exist because people just buy it up.

Because it's just like, they marketed it. They marketed it. And they put it in front of their face. And it's funny too. I was thinking about a long terms of, if you have this grandiose vision for something that you know is awesome, and you really want people to buy into your idea of it

and all this stuff. This is like why George Lucas was involved with American graffiti first. He had to prove himself and that he can create a good film and get traction. That's a surprise. I have a total man. I'm sure this guy.

Nobody was buying into his concept. No other studio was giving him any money. He just was like, fuck you guys. I'm making this movie and he made it. And it was the most epic thing ever. Didn't he make something else? Another movie that was real? Yeah, then there was that other movie.

God, I forget what it's called right now, too. Yeah, but that one was weird. T.H.A. Jacks, I think. I don't know. Something like that. Somebody. Yeah, but that one was weird. T.H. Jack's I think or something like that. Yeah, so somebody cracked me, but you know, I know somebody knows, but yeah, that was who did Star Wars. That was interesting. Are you serious? I'm talking about it. Star Wars. Shut up. I'm serious. That's what he's talking about. Yeah, yeah, I know. I know, but you didn't say Star Wars anyway. Come to me. Yes, he did. Oh, he did. You didn't say Star Wars. Yeah, I did. Didn't I? Oh, maybe you didn't. Maybe you just referencing in your teasing him because he didn't say Star Wars anyway continue. Yes, he did oh he did you didn't say Star Wars. Yeah, I did didn't I Oh, maybe you didn't me you just referencing in your teasing him because he didn't say

Bro that like that I think that went right over his head for sure Yeah, you did went away You ever have a chill you ever have some backfire that hard It's like what did you just say of no idea of course Justin's talking about referencing for good Star Wars? Everybody quiet like people expected oh people expect it. Oh my god! Shut the fuck up! BEEP! BEEP!

BEEP! BEEP! BEEP! BEEP! BEEP! BEEP! Today's Quas being brought to you by Kai Maricopi! It's the only coffee that is infused with all natural neutrophics for a cleaner,

calmer, and more focused buds without the crash! Click the Kai Marro link at MindPumpMedia.com and input the discount code MindPumpACheckOut for 10% off! It's the motherfucking flaw! The eagle is landed! Quikwa! Our first question is from Happy Healthy Free. What are your biggest insecurities?

Oh my God. This might be the whole episode. Sal has got so many. from happy, healthy, free. What are your biggest insecurities? Oh my God, we might need, this might be have to be the whole episode. Sal has got so many. Mm-hmm. I do. I get insecure sometimes, my big dick. No, you know what?

Whoa, dude. Hey, that was a big different reference. And I'm a lot of it. I heard that, no. I had to say before Adam. You know what you say to sound so bad. It sounds, it sounds, it's like, you said it in the L.A.

I had to say that was a false thing. Yeah,, it sounds preset in the L.I. I was like, that was forced. Got to just send that on the radio. A forced big dick. Refrain. No, this is actually a great question. I've had several throughout my life that I can identify now that I've moved through. My first biggest insecurity was definitely that I was not, that was skinny, that I was an athletic or whatever.

I wanted a build muscle. I needed to get bigger. And that one stuck with me for a long time. I didn't really remedy that one for up until relatively recently. I was an adult by the time I really faced that one head on and started changing my behavior because I started to identify that. I had the other insecurity I had later on was, when I had my wellness studio, I would train people who were high-level executives and people who worked in medicine. My facility was next to a hospital,

so I had lots of surgeons and doctors, and we'd have these great conversations, and inevitably, they would end up asking me where I went to school. And I was insecure about the fact that I had no formal education. I had not gone to college. Now you say that because I share this one.

Do you also feel like this is also what drove you to be what you are today too? Right, like do you believe that's a big part So what drove you to be what you are today too, right? Do you believe that's a big part of what pushed you to learn more and to grow more independently? You know, no, actually that didn't necessarily see for me. I'm just curious because we share this insecurity and I know I'm very well aware of it. I'm also connected to, I also know what it's connected to. Yeah, no, for me, it didn't motivate me and really to do anything,

because I wasn't insecure about it until I became an adult and was working with these people. And they would ask me all the time, I'd show them something, I'd be training a surgeon and they tell me their knee hurts and they can't do particular exercises and they tell me what's wrong with their knee and then I would identify the recruitment patterns and change

the recruitment patterns, identify the imbalance and fix that. And then they'd be like, wow, where'd you learn that? Where'd you go to school? And then I'd say, well, I didn't. I don't have formal education. And for a period of time there, I kind of felt insecure about it. But then I realized it was actually a strength because then I could tell them that I learned it on my own.

And when I told them that, then they were all like, wow, you actually went out and learned that all on your own and I'd say, well, yeah. So, but that was an insecurity for a second there where I would say that and then I'd feel kind of, like, you know, I don't have formal education, but then I turned it, I kind of reversed it and it became something I became very proud of.

Not the fact that I didn't go to school, but I became proud of the fact that I learned what I know because of my own self-motivation, my own self-exploration and finding resources and learning from them. Same thing with my insecurity about my body, I turned that into a strength, I talked about it on the show all the time.

It helps me connect with people with a lot of my clients. Most of my clients that I would train didn't have an insecurity with not having enough muscle, It was usually people who had an insecurity with just being overweight or whatever, but I was able to connect with them through that. So I turned that into a strength as well. Now, my insecurity that I'm identifying, something that I need to work on is on how I am as a father. That's a big one. And mainly because more recently, I've gone through a divorce and that weighs very heavily on a parent.

And just speaking for myself, very heavily on me because you don't wanna ever do anything that's going to harm your kid or you don't wanna give them a bad childhood or you don't wanna. What made you connect that recently? Because this is something that I feel like you've just kind of recently gone through in the last year or so,

or it's more like. It was a divorce. Yeah, what was it when, what set it off and you realize like this is an incision in my mind? Well, when the divorce first happened, I'll get a little personal. I hope you guys don't mind, but, you know, I'm not alone in this.

I've talked to a couple of people. It's really helpful talking to other people who've gone through this, by the way. But I kind of checked out, like I checked out and escaped for a second, like I couldn't really go to family functions, I don't wanna be around to many other people. For the first month, I was just checked out

and even if I was around my kids, I was just checking out. Which is normal, right? Because you're, I mean you're worried about, and you guys were together for over, of like 15 years or maybe, right? So I mean around my kids, I was almost alright. Because you're worried about, and you guys were together for over 15 years, right? So I mean, that's, her family's like your family and everyone's local too, right? So the likelihood of seeing, and I know that logically, I know that logically,

but then you start to, then when you get past that point, you're like, oh fuck, I was checked out for this long. My kids didn't see much of me, and holy shit, they must have felt abandoned or whatever. So you become very like, oh shit, what did I do? And then even now, I don't have my kids, I'm not going to have them full time, right?

They have a mother that's also very involved in their life. So I'm not with them as much and their routine has changed. They have to, they had to go because you're not just divorcing. It's not just two people divorcing, it's divorcing whole family. And so you start to feel guilty and insecure about what's gonna, how are my kids gonna deal with this and what are they gonna tell their friends and all this other stuff that people go through

when they do this. And because of the stress involved, parenting is stressful, I don't care if you're divorced married, whatever, it's always stressful. And you're never gonna be perfect. You're gonna be a snap, there's gonna be moments where you're gonna married, whatever, it's always stressful. And you're never gonna be perfect. You're gonna snap. There's gonna be moments where you're gonna snap at your kids, because you're stressed out.

Maybe your kids are being shitty that day or whatever. And you snap at them. And that already makes you feel guilty. Any parent who's listening can relate to that where after where you snap, you're like, oh, fuck, I shouldn't have said that or I shouldn't have done that. Well, add to that now the fact that you're just divorced,

you're getting a divorce with the children's mother, and now you're like, oh fuck, here's another layer of something that I've just added them, or at least that's what you think. And so that's an insecurity now that I'm starting to, I'm trying to deal with, because I know very logically and objectively that, being in an unhappy marriage is worse for your child than being in a happy separation

or divorce, especially when both parents are working well together with the kids, but still in the back of my mind they're still that insecurity. Am I being a good dad? Am I doing the right thing? Did I make the right decision for them? And so that's something I'm currently dealing with, and I know I'll get through it, and I'm just,

you know, even talking about it now, it's therapeutic, this will probably help me listening to this episode. But I think, you know, addressing your own insecurities is important because they will drive your behavior so strongly. That's as an ask you, do you find it, do you find that it's influencing how you act? Are you kidding me?

Like, I spend more money now on my, even though I'm more broke than ever because of this? Like, I spend more money now on my, even though I'm more broke than ever because of this whole situation, I spend more money on them now because you try to compensate. So it's driving me to do shit that I know is not important. Like, it's not important that my daughter get a freaking stuffed animal every time I see her.

But because of that insecurity, I'm, you know, compensating by doing this kind of stupid, meaningly shit. You know, the stuff that's real important is just spending time with them. I know this. Yeah, but you couldn't actually, that's what's important.

What's important, what I'm trying to say is when you find, it's important to identify your insecurities because they will drive your behavior so deeply that you don't even realize it. Like you don't even know that have to shit you do and have to shit you the way you act with your significant other,

with your friends or your family, or the way you treat yourself, or the way you eat, or the way you act with your significant other with your friends or your family, or the way you treat yourself or the way you eat or the way you whatever is driven by these insecurities which are rooted in illogical things or things that are not serving you. And so it's important to really identify them. So I just wanna make that point. I'll let you guys go on to it.

That's powerful, man. No, if I can follow that up. Well, that's pretty dope that you have the mental awareness and self-awareness to connect that right now. That's something you're going through. So that's what it's, and to me, I think that's the greatest takeaway from you sharing that is that, you know, it's sure it's really easy to look back.

Like I feel like talking about, you know, me being the skinny guy, trying to get big and muscular and stuff like that is, that's definitely one of mine. But that's an easy one to talk about because it's so fucking long ago And I feel like I've grown through that and even when it does surface I still I'm very aware of it and as you're going through that right now That's why I was really interested to hear the things that you've noticed as far as it in in affecting your behavior with it with the kids and stuff like that

so I mean So many people I feel like lack this ability. And I think I've said this before in this podcast if not, emotional intelligence and self-awareness to me or I think they trump almost everything, man. Like if you have those two things, it automatically drives better character, better work ethic, just a better human.

And people that want to constantly reflect on themselves and what role they play in this whole scenario. And a few people do that. It's one of the things I think I absolutely love about you guys and being in this part of this whole movement and what we're doing. Like, you know, I couldn't ask to be with three better gentlemen that have this ability. I think this is why the business works too, and even if there's ever conflict or disagreement

because we all have this ability. Regardless of who's right or who's wrong or who had the better idea for this or who wants to pull in this direction, it's like at the end of the day, we all have this ability to reflect on what we own out of it. But see, even that, now, even that,

here's something I'm learning about that as well. I've always had pride in the fact that I was the kind of person who could examine myself and look at these types of things and identify an insecurity or an issue and address them. And because I found pride in that, it actually prevented me. Sometimes they sneak by.

It actually prevented me. Of course. Because now I'm like, well, I actually prevented me. Sometimes they sneak by. It actually prevented me. Of course. Because now I'm like, well, I'm always, you know, be okay. And that in and of itself, prevents you from doing these things. I'm gonna tell you something right now. The reason why they're insecurities or they exist is because you're not aware of them.

And so you think you're aware, but you're not. And in fact, the deeper you go, the more layers you uncover, the more layers you end up finding. Well, it's probably the surface of what is underneath that even. Dude, it's a difficult process and it's a long fucking process.

And there's, it's so difficult and so painful in fact, that your mind is hidden from you so effectively that you don't even realize it's there. You have no idea. So, we'll speak about the fitness ones, because most of our audience is into exercise. Obviously, we're a fitness podcast, but the fitness insecurities, the weight insecurities, I don't have a muscle insecurities, I'm too fat all the time insecurities, I need to

track every little muscle insecurities. They're so insidious, they're so deep inside of you right now that most of you listening right now are thinking, no, I'm absolutely fine, I don't have those things. But if you really take an honest look and sometimes it requires you to step outside your body and that means you gotta get away for a second, maybe even stop doing everything for a couple of weeks just so you can kind of take a look.

You'll shock yourself, it's very, very difficult to identify and when you do, it's very painful. I think this is why people think people like Tony Robbins are magicians because they can, all they do is they really just painful. I think this is why people think people like Tony Robbins are magicians because they can, they, all they do is they really just direct you to go deeper, go further. You know, it's, it's not really that insecurity you think. You know, you, it, how is your relationship, you know, with your family, you know, and then targets like who specifically is affected

you in a certain way or what, sort of traumatic experience happened to you as you grew up, and it was impressionable with the way that you interacted with people from then on. And I mean, you can get pretty deep with this type of a question of an insecurity. On a surface level, though, there's definitely things that if you can identify them, that'll kind of lead you down that tunnel that is really an important thing to go through. It's something that will provide you an all-new look at who you are and how you can sort of repattern these processes and things. And for me, I definitely had issues with my body. I was a very bony kind of kid.

And I actually did really want to put muscle on. I was really skinny and my brother's very skinny and that's just kind of our makeup. And so that was something that kind of ate at me. But as far as like, what other things that I've realized about myself, and this is why I haven't really liked to talk very much is because I'm very hypersensitive

as to what comes out of my mouth as far as like, if it sounds stupid or if it's not the right thing to say, or if it's gonna affect this, or that person a certain way, or like I project like all these things way out ahead of time. So it's like, you know, this is gonna affect this or that person a certain way or, you know, like I project like all these things way out ahead of time. So it's like, you know, this is gonna affect this person this way, and I don't want to be, you know, like, I don't want to be an asshole to this person and say, wrong, you know, this way or like, I'm way too, like, calculated with that. And it's been really freeing and liberating for me to just be like, you know, fuck, say what?

I'm really thinking, you know, like, just express yourself and get better at it. And, you know, that's something that I'm still working on. Did that come from something when you were a kid where you told a lot of times that, you know, like you said something like, oh my god, that's stupid, don't say that. I think it's because I was kind of a joky class clown that wasn't taking too seriously. I think a lot of it stems from just an expectation of me to lead into, because I was good with my hands and trade-wise, I was just expected to do manual labor.

It made me overcompensate for that to go to college and to get good grades and to prove myself because when I did let myself slide and I had moments where I didn't get as good grades, you know, that was like, okay, yeah, so this is, you know, this is where I'm going to end up, you know, I already had everybody had already written me off as such and like that was where I was going to end up. And, you know, I just decided that that's not who I wanted to be. You know, I wanted to learn more about myself and I wanted to prove everybody wrong.

See, it's interesting because insecurities can definitely motivate and drive someone to achieve, you know, huge things, great things. I mean, I'm not going to lie. they can definitely motivate you to do very strongly. However, they can cause a lot of anxiety, stress, and pain, and I don't think they're the best way to motivate you. In fact, look, would I be in the fitness industry if I didn't have the insecurity with my body when I first started maybe not.

Maybe not. I know I like fitness a lot. It's my absolute favorite hobby, but my passion, if I'm going to be quite honest, my passion is people. I just really like people a lot. So I don't know if I'd end up in fitness, I'd be doing something else that had to do with working with people or helping people. So I would, I would agree with that.

Because I knew, I knew I wanted to do something with people. I like, I actually had at one point, I remember how funny is this because of all the counseling and therapy and stuff that I was in, being a kid that those that have been listening for a long time know the story that my, my father passed when I was 70 took his life, then my, my mom married into an abusive relationship that I was a part of for 13 years growing up. So you could say I had my fair share of being in and out of counseling and family therapy. And I actually got to the point where I felt like I learned so much as a kid growing through all that. Like I remember like looking at my parents and feeling like I don't know if they really learn very much, but I definitely got a lot out of all this.

And so I actually liked that, right? And I liked that whole process. And that's what kind of drove me getting into psychology. And I was actually interested in possibly being a counselor at one point. So anyways, but I'm with Sal like as far as my insecurities are very very similar This is I think why we connect so well because I think we just see eye to eye and Even though we're a couple years apart we're in similar we're in similar parts of our journey there and I feel like

Maybe we're one is further along the other ones not so far along and so you know always sharing and being around him is Very refreshing for me in a great reminder of what I'm always working on too. So like you said The the be in skinny kid and what got me that's what got me into Fitness that never goes away. I mean I definitely It's weird isn't it? Yeah, it's and I think but, but I think that's okay. I think, I think part of that is, is, is understanding that, is just learning how, and you, you mentioned before, is how it can, it can dictate your behavior. And, and that's what's important is, I, that I don't allow it dictated in an unhealthy way.

And, and you, and you're right, it can go in the direction of it being unhealthy because, let's say, that drives me to train really, really crazy and hard and like become almost obsessed with it. That can be very unhealthy too, even though it's working out and training in better your body. But I also think it's okay that it drives me in that direction, you know what I'm saying?

But it's important that I don't allow it to become obsessive, right? I think anything overdone can be unhealthy for us, even health and fitness, right? So I'm okay with knowing that it's there. I just, I continually try to work on the reaction and the behavior to it. See, I think, I hope, I think that at some point, it will no longer be an issue, but I think it gets there when we stop fighting it. I don't know how else to better explain it. I think I know when the sign is,

and we should know being in gyms as long as we are. I think it's about 53 to 57 when the guys walk around with no towels and brush their teeth with their dick in your face while you're in the bathroom. Do that, do that now! I'm almost there! Maybe you're almost there. I'm pretty sure that's the... That's not circumcised. You guys want to see it right now?

That's the true zero fun journey that we were always heading towards. But yeah, so I think that was always a big one for me. Probably, if I'm being completely honest to one, I'm most challenged with and still have to constantly work on is because a long time ago, I decided that I was never going to hold back. Justin says that, you know, that's an insecurity of his about talking. Well, you know, that's part of mine too, is not saying the right thing and sounding smart or being smart when I say it.

And a long time ago I decided that I wasn't gonna let that hold me back, you know, that I was going to say what was on my mind and sometimes I'm gonna make up a word, sometimes I'm gonna trail off. You know, that's just, I'm not gonna worry about people judging me. I've decided that a long time ago. Now, the flip to that is this,

because I've become this person who has that zero flux mentality, and I'm going to say what's on my mind, and sometimes I'm going to offend people, and sometimes I'm going to sound stupid. I'm not going to let that affect me what people think. But sometimes I can, and sometimes, if for me, my biggest insecurity, being somebody who, I stopped, I went two and sometimes for me, my biggest insecurity being somebody who, you know, I stopped, I went two years of junior college, and then I continued on with my fitness,

and heading up in the 24-hour fitness ranks and doing that. And that always kind of weighed on me, like, ah, man, I had all of my closest friends all have their masters, somehow PhDs. Like, I have a group of very intelligent driven friends that are always around me and I'm on the one without the formal education. So of course, when we get into deep conversations and I always have this, in the back of my mind telling me, you know, I feel inferior because I didn't go through this process of learning. Now, feel inferior because I didn't go through this process of learning. Now, knowing that, I also feel like that's part of what drove me and motivating me to learn so much on my own, you know, because from

literally from 23, 24 years to now, like the amount of books and things that I've read and is ten times more than what I did all my years of schooling. So I think that there's a good side of that, but then there's still that. I allow it sometimes to dictate my emotions because it's an insecurity that I still am dealing with, especially now, I feel like, if ever, before I feel like I kind of felt like I had a hold of it until we started podcasting again.

And now that we're out there for everybody, and especially since the way we're coming after kind of academia and how a lot of things are done, I feel like that's added this new pressure to me of worrying about that, of constantly worrying about, you know, people judging me because I don't have that. And so for sure, this has been something that I've had that's resurfaced in the past year and a half, two years that I've have to. I just try and remind myself to be true to who I am and my character, which I believe that I've always been that person who is, I'm going to say what the fuck I want to say

and I'm not going to let. I know we've got to move on to the next question, but you know what this reminds me of. Have you guys gone, you have recently, but maybe not with a bunch of people. You ever notice when you go to a pool or a pool party or the beach with a bunch of people. You ever notice when you go to a pool or a pool party or the beach with a bunch of your friends and they know you're a trainer, they know you're, you ever notice how they're in securities? And I feel bad for them, does that happen?

All the time. Yeah, I feel very, very bad because I see them. I've been, I sometimes I have to, when I come to a house, I'll like literally tell people like, hey, I don't want to talk about food or nutrient. Like I have to bring it up. And I'll go literally tell people like, hey, I don't want to talk about food or nutrient, like I have to bring it up. And I'll go over and grab something bad intentionally like to get everyone to relax.

Well, because I know why I can feel the tension in the room like, who's that for cake? Like I'll go to them, I'm watching them do everything they're doing, I'm like, oh my god. No, I'll be at the, I'll go to the pool or something with a bunch of friends and none of them are as fanatical as I am about exercise, which is absolutely fine. And I don't judge people at all when we're in the pool, but they feel because I'm a trainer and everybody has to make a comment like they'll take their

show up and be like, oh man, I haven't worked down so long. Don't look at me or, you know, I better not eat that because I'm already kind of in the look at me like, right? So I'm like, fuck, I feel bad for them. You know what I mean? Well, of course, because I know we all know because those, that's like clients to us, right? Like I see all the, like all the bells going off, like, oh wow, that's a definitely thing that you're dealing with, because I don't give a shit. You can take your shirt off and have a big ass belly,

go drink a beer, then dive in the pool. I don't give two shits. But the fact that you feel the need to say something tells me that that's something that you're dealing with. Now flip that when you're sitting with your PhD friends, and you're feeling that way, and they're probably thinking the same thing. Oh yeah, so that was something, well that was something that, you're sitting with your PhD friends and you're feeling that way and they're probably thinking the same thing. Oh yeah, so that was something that,

you know, we talked about insecurities, but what are some of the things that we've done to overcome them? Well, one of the things that I've had to practice is that is when I get in front of somebody, I have this and I always catch myself when I tend to do this, the need to tell you how smart I am.

Like I need to like, prove it, throw words in there. Yeah, no, we can put us in a room of four or five PhDs and I will start talking. I won't be nervous to talk, but I also will feel the need to let them know how smart I am, which that's such an insecurity. It's like I have to,

That's good that you're aware of that, yeah. Yeah, yeah, no, I catch, I can't. And it's something that I have to, and I've gotten better, you know, I've gotten better at it, but I definitely, definitely know. That's good. No, I do it for sure. 22 Big Mac.

Would you recommend Maps Black or Maps Green for muscle imbalances? I was a baseball pitcher in college and know for a fact I have over development, right lat, rear delt, trap forum, and right-cath. I am currently doing maps green after completing red, and I just don't want to make the imbalance worse with the barbell movements in green. Would you recommend dumbbell substitutions, switching to maps black, something else? Love this question. So, this is a, this is a, I love this question. This is a,

not a super common issue. Now the, the issue of right and left imbalance is quite common. Especially if you've never worked out and you're right handed, your right hand is going to do better, your right side is going to do things better than the right hand. Yeah, this is a right handed picture.

But this is a picture, yeah, who's been pitching for a long time. And I've worked with, I don't know if you guys have worked with, Yeah, I have. So I've worked with like, you know, college, you know, pitchers who were pitching since they were little kids. And it is, it's like too much.

There's a lot of time there with that repetitive. Yes, it's like two different bodies. The first time I had, I had actually had a semi-pro guy that I took on. I'll never forget, he was the first one that this was another aha moment we talked about as trainers, where I realized at that moment that man, I took on, I'll never forget, he was the first one that this was another aha moment. We talked about his trainers, where I realized at that moment that man,

athletes aren't as healthy as everybody thinks. No, yeah, huge about open. That was the big, like, because up into that point as a young kid, young trainer coming in, I was just like, you know, I still looked at athletes as like athletes, man, there's superior to everybody.

At the top of the food chain. Yeah, exactly, top of the food chain from health, nutrition, to physique, their physical capabilities. But what I realized, and I realized this when I got a baseball player, was, wow, you know, so many sports are, they have these patterns that you do over and over and over and over. And we know this already as trainers that any repetitive, you know, move a pattern like that over and over is going to cause some sort of an imbalance. And the better they were at it and the longer they had been doing for it, I've started to put together the worst, the imbalances were

an issues. And so, you know, this, and this is why too, when I say that, I always get push back from people when I talk about how like, don't be fooled. I know you look at this athlete and you go like, oh my God, there's, I want to look like them. I'll be like, and so a lot of people go and they try and train like them So you know we look at you see Reggie Bush's physique on the cover of sports illustrated, you know last year Whenever the hell it was and people go like holy shit, and then next thing you know he's got work out pro Yeah, he's tied to some workout program and he's selling the shit out and everyone's like dude I mean I want to look like I'm doing the Reggie Bush like yeah

It's a no no no you won that's probably not what he does and two you don't, I mean, I want to look like, dude, I'm doing the Reggie Bush like crazy squat combo. No, no, no, you won. That's probably not what he does. And two, you don't want to train like a football player anyways. I mean, that's not ideal for you at all. So yeah, I think that's why I was so excited for this question because there's a couple of things that I would take into consideration.

I think map screen would be awesome. I think what he suggested is right on point with the direction I would start taking him, which is, you know, lateral training. Yeah, more unilateral training. So here is where this is and why. Would you guys say to train according to the weaker side? Because I've always first.

Yeah, that's always always. Wait till it catches up. Yes, always, always unilateral. Always train the weaker side first. It's all about form and connecting. It's more about that than the weight that you're moving and then whatever, you know, this is, and this is a time too where I, I would take it all the way to where right before my mechanics start to break down, if my mechanics start to break down,

I stop right there, whatever reps that I got to, I'm going to mirror that on the other side. Even if it's easy on the other side. Exactly. And it's going to be, it's going to be. And it's going to be. And that's the challenging part for most people mentally is to be able to discipline themselves. To diminish the one side. Yes.

Because it's a mental thing to do that. But it's so much more beneficial to allow for your body to break through these imbalances that way and train that side of the body that's been so dormant throughout all these processes. This is also too why I love talking about this question, is because this goes back to, this is how our maps programs are designed. We built this solid foundation for all of them

and everybody, and they have an adaptation focus and they're phased all out, but we still, we always preach that they're, this is a perfect example of how I would totally modify a mapped green for somebody is this athlete as I'm going through with him. We're going to use, still use maps green as the primary program, just anywhere where you have barbell movements. I'm going to replace it with a similar movement just with unilateral. So now I'm going to do a dumbbell work with that.

So yeah, I would take it even a step further is I would do green do You know make sure you do use dumbbells instead of barbells for most of the movements Still do your mobility sessions and I would take it and neck a step further and I would add Trigger sessions for the specific body parts. Yeah, and trigger sessions You'll you'll find in maps and a ballac. Well, let's be honest This is the piece where maps yellow is going to connect all these dots. Well, it goes even a lot further than that. Well, yeah, but this is another, we just recently have had a couple of questions lately,

and I'm just like, you know, it's kind of nice too that these are coming out right now, because this is this type of question, I think that's what part of what influenced the direction of maps yellow. Which is soon to be released, but I would incorporate some trigger sessions on the weaker side on Off days now be Careful with your intensity because it's a weaker side because you're using dumbbells because you're training according to that side You can overdo it quite easily But the trigger session is the frequency is gonna be very,

very important, that frequent muscle stimulation. I would do trigger sessions, almost, almost every day, one to two a day, maybe three on days that you're not doing much workin' out, but you want to send that signal to that side to try to catch up. The other thing I would tell you is to be patient. You've got a major imbalance.

I know I've worked with that. Years and years of movement that's pattern in one direction. It might take you, and I'm not, you're not gonna like to hear this, but it might take you a year. It might even take you a little longer a year before that side gets to the point where it's not such a glaring balance. It all depends on how diligent he is with it. I mean, if you, if you are rigorous with it as far as like staying on it,

consistent, yeah, consistency wise, especially when we're talking about like the mobility and the trigger stuff, because that's, yeah, this is a totally different mentality again going into this. Yeah, it's not like I'm shooting for PR. No, no, no, no, no. Everything. Yeah, this is like I'm addressing something that needs to be addressed that is going to improve my overall abilities, you know, from here on out. The reason why I say that is it's, you know, it's close to home from me right now because

I, in the last probably six to eight months, I've been heavily focused on mobility and, you know, I've started first with my hips and then I've worked to my ankles and shoulders. Each time I focus on one specific area, not only am I doing my training and I'm addressing it with my mobility sessions and then I'm frequently throughout the day doing these little tiny drills that just take me a few seconds to do. And those are what, that's the, that's really where it counts. Like if you start doing that, that frequency, I can't stress frequency

when you're doing corrective stuff enough. I mean, we preach frequency about building muscle and the how and key it is. Well, guess what, it's even more key when you're talking about repatting yourself right here because what's happened is when you've been a pitcher for this long and you're throwing right side, right side, right side, you have made some serious... That's the tens of thousands of reps.

Yes, so reps the other direction, trying to correct it and fix it, not intensely. It doesn't have to be. It's just like throwing a ball, isn't super, just tossing a ball isn't super intense for you. The same concept when you're doing these corrective exercises to fix the imbalances, it's repetitions, you know. So just working at it multiple times throughout the day, just for brief little, you know, 60 second to three minute bouts, like you'll be surprised on how far that will take you. So it's kind of go on to this point as well, like addressing these things mid-season and when you're an athlete and you are so dominant with one specific pattern that you're doing over and over and over

again, for longevity sake, too, maybe you are getting stronger in that movement, but for longevity sake, we are going to need to include that within your skills training, your weight room training, all that kind of stuff. You need to make sure that, you know, it's not gonna diminish completely on that. This is why it's so important. If you have a kid that's in a sport, is to pay attention and get them to do exercises

that are movements that are different than their sport. Because if they do this, whatever they're doing for years and years and years They can create some pretty big imbalances and even even move even swimming like swimming. Oh, well, you're moving the whole body You can't you shouldn't be able to create a balance. No, you swimmers have issues That's why they're probably the least though, right? Maybe I mean soccer is lots of running. I don't know. I mean There are in that I would be really interesting actually,

because if I were to pick a sport, if you were to tell me out of it, well you'd have to do a lot of different types of swims. That's the thing. That's the thing, because usually people who swim competitively for years, they'd end up competing in one show. Yeah, yeah, yeah, if you were just like a good,

just a butterfly stroke, you'd do freestyle or backstroke. They specialize you, right? Like when you get good, they start to specialize you and all you compete in your whatever event. Which that's a good point that what you just said right there is technically, I think that's something that we right away notice too, right?

If somebody specializes in something or they do something like that, more than likely, they have some serious imbalance to somewhere else. I mean, that's where, I think that's part of like the evolution of sports force happen was, we started to realize that these body types, you know, and I know we're getting away from some annotates, but we started to realize that, hey, this person who was built like a canoe is going to make a better swimmer. And it's, it seems kind of obvious, but I feel like we really didn't start to put that together until like the

last 20 years or so, maybe 20, maybe 30 years before that a basketball player, a football player, a wrestler, a swimmer all just kind of looked the same. They all had this kind of wrestler athletic look to them because they were that meso morph type body type that built muscle burnt body fat weren't overly big weren't really, really small like that perfect size where now sports has become so specific that in balance is almost play into the role of enhances a lot of specific skills. Yeah, right? Stephen NASC, how would you guys train a client getting ready for our 210 mile journey where they will be averaging over 20 miles per day over 10 days? Also any nutritional advice

10 days. Also, any nutritional advice. Okay, this is a very extreme 210, 20 miles a day for 10 days. So this is a pretty extreme endurance, you know, who this was hearing this right now. Are you familiar with Omar's business business? Bruce, I don't know how I said it like that. Omar Lima, our boy. Yeah, no, what did he do? So this is shout out to one of our boys. So he's one of the better trainers

Absolutely, I would say top 10 top five for sure for all of us as far especially in the area Omar is I think he's based little show for him. I think he's at a mountain view now. Is that where he's out? I believe so yeah, so I'll find the name so we were yeah, we were in yeah, give him a I'll find the name so we were yeah We were in give him a Legit shop because if there's somebody who's liked this literally this is specialty So him and I the last time we ran into each other told you guys when we were in Maui And I hadn't seen him in a while really nice time We were both in the airport for like an hour or two hours

So I got a chance to really catch up with them and I've always really liked Omar and Functional core fitness there you go functional core fitness So we got to talking about his business. And he started way back when, I think he's between Sal and I. So Sal started after I did. Yeah, he started after you, but before me. So he's been in the business for a very long time and I've watched him kind of evolve as a trainer

and always liked the content and the stuff that he was putting out there. And I was like, and did you travel so much? I'm so jealous. I always look at your page and you're here. I mean, he is gone everywhere all over the world. I was running with the bulls. Oh, everything. So do you know what his business model is?

So we talk about each one of us having our specialty type clients, the type of people that we appeal to. Each one of us have already talked about this. Well, Omar is into these clients. He's like, I started to find a majority of my people that were coming to me were that between that age, 35 and 60, and they just, they wanted to feel in good enough shape to accomplish something.

And he said, so I started to create this business model when they would come to me is, you know, that was part of the deal when they first it down. If they didn't already have a place or an idea, he would help them come up with an idea of to accomplish something like climbing Kilimanjaro or hiking the ruins or going through the safari jungle or like doing like these type of like physical active trips.

Oh, that's cool. And so part of like how he justifies all of his traveling is he takes himself through and he trains, he trains himself to get ready for specific trips just like this one that we're getting explained right now that are like long journeys or hikes or whether he has to, he has to accomplish something where there'd be swimming or riding a bike up in mountain doing, I mean, he literally he's done all kinds of stuff. And he's and these are the clients and this is what they do is he if they are looking to do something like that, he's like, that's what I want.

And he goes, you know, for me, it's just been about going through it. Like of course, we understand the science and like what you're supposed to do. But he goes, you know, I can now tell them like, listen, you know, when you get to this far up the mountain, you're going to feel like this, and it's going to, you're going to want it. That's another level of coaching. Yeah. He's taking my coaching for the specific type of things to a whole other level because I've experienced having to hold my breath for a long time, extreme temperatures of cold,

extreme temperatures of hot, long journeys short, hard ones and where I have to swim run am You know saying like he's done all these things in different environments And so he's literally built his business model around that and so the all these clients come to him and he and he gets them ready for these It's really cool. I think that I mean you hit the nail on the head That's the majority of the people that do these things are people in their mid 30s to 40 something 50 Who want to accomplish something. I don't see too many kids signing up for a 210 mile journey over a period of 10 days. You know what I mean?

This is like people later on, they're like, I need to fucking do something to just feel better. But I'll tell you what, when it comes to the training for this, definitely want to train in a way that mimics what you're going to do. So if it involves lots of hiking, hiking should be the core of your training. Now as a trainer, you should also identify imbalances that are gonna happen as a result of all of that hiking. If they already have them, let's say they're already, you know, imbalanced free or whatever, identify imbalances that are going to potentially happen and start now training around those or correcting them now, because whenever you have long repetitive

time motions over and yeah, you start to. Example that would be this, which is super common. So probably somebody who had a desk job or sat down for a long time, whatever are gonna have some sort of an anterior pelvic tilt, which think of that person with a slight tilt

like that going on 200 miles straight, their low back is gonna be on fire. So you wanna correct that, right? Correct that with strengthening the core independent of the hip flexors. This person, if they're doing lots of walking, I would strengthen their glutes. I would give them good hip mobility to protect their knees.

I would do ankle strengthening. They're gonna be, I would give them good hip mobility to protect their knees. I would do ankle strengthening. They're gonna be working lots of calves, lots of soleus, lots of gastrook. So I'd strengthen their tibialis. I'd have them do lots of exercises, strengthen the shin part of their... We just did a great mobility, ankle mobility video that I posted on YouTube just recently for that.

That's perfect for that. As far as nutritional advice is concerned, there's been a lot of research on these ultra-long distance type ketones. Yeah, and these athletes are coming back and saying that they've gotten their best results by getting their bodies fat-adapted. So, let me stop here, because I know that that i read this originally and that's not all the question and what you just said is important because i think in there it says that he during this 210 mile journey he doesn't have a lot of options for food so that would be a bit different yeah the direction you're going i think is a great advice even more so

because he did put that in there yeah because if you're fat adapted here's something you don't have to depend it here's something you want to consider. Even if you're lean, you take a lean athlete, their body will store maybe, I don't know, 6,000, 7,000 calories worth of glycogen, max. Your body has a pretty limited ability to store glycogen. But when it comes to energy from fat, even a lean athlete will have something like 25 to 30,000 calories

of stored fat. So when you run out of glycogen, your body will tap into that and you want your body to be able to switch back and forth very easily. And that's the part right there that's important is. Yeah, because you don't want to crash. You don't want to get to the point where you run out of glycogen, not your body has to go through this nasty transfer process and that you crash. Yeah, yeah.

The whole process of becoming fat adaptive and you know, good episode to reference this is going back to where we just had 100 miles. Exactly. Exactly. Yeah, that was a great interview. He talked about that. Yeah, he's a perfect example. He's perfect example. And he still utilizes carbs on a race.

Yeah, because what happens is he goes low carbohydrate high fat, is in ketosis a lot of the time, not all the time, but a lot of the time during his training. So his body gets really, his body has gotten really efficient, efficient, excuse me, to switch to body fat or to fat for fuel. Then because now he's so much more sensitive to carbohydrates, when he does his long, long, long, long races, he does refuel with carbohydrates because it's such a quick source of energy. That's the benefit of carbohydrates as you eat them and boom, it gets turned into energy

much faster than fats, but he does it with far less carbohydrates than he used to because he's spotted, he utilizes them so much more efficiently. So, and by the way, when you're training for something like this, you don't want to try this right before your race. That's a bad scene, people make that mistake where they're like, oh, I got a race next weekend. I'm gonna try this new thing, that's supposed to give me much more energy, and then they end up with diarrhea,

or something stupid like that. And, you know, not a good idea. So this is something way before the race, that you should- You should acclimate it. Acclimated. Should I can't even say that? Exactly, what you said.

I wanna go back and- Acclimated. Reiterate some things as far as the training, leading up to that, because I'm assuming this is just questions coming from a personal trainer who has a client Who they're trying to train for this and I and I know we just sell kind of brushed over the the what we would do as far as imbalances and then you know Of course if they're gonna be hiking they need to be practicing hiking hiking right so that is true Some things like within the hour that they're with with me,

like my sessions would kind of look like, you know, I'm still going to train them and and strengthen like I normally would like through a map program. I still would take them through something very similar like a maps red, but then they would have or maps green actually probably more so with someone like this because, you know, they're going to be doing things in multi-plainier movements, hiking up a hill. I'm assuming they're going to be doing left going right. They're not going gonna be the sagittal plane always. So, you know, maybe they're going through maps green, but then all of our, like within our,

where we would normally do like rest periods and we stress rest periods, I might have this person doing farmer walks and reinforcing like really good posture, like so we've addressed all the imbalances, like Sal was talking about, so we're working on that pelvic tilt or whatever. So they're working on holding themself up in a neutral alignment.

And then I'm taking them and I'm doing like farmer walks with light weights between the sets. Just to reinforce that. I'm not trying to fatigue them. I'm not trying to kill them. I'm just enough weight to where they're having to pull back, retract and depress the shoulders and really teaching them to focus on how they're walking and making them do little walks in between us doing our other exercises and movements to help build strength. So there's how I might modify one of our programs to what this specific goal is.

I tell you what's real important, what's real important with long duration type competitions like this, or events is strengthening good posture. Very important because- That's why I say just reinforcing that. Yeah, because it's good posture. Yeah, you start to fatigue and your posture starts to break down, that's it, man. Everything starts to break down at that point.

That muscles are compensating. Oh, and bad weight in half. Think of it like this, like take yourself, you know, standing upright, holding like a 25 or a 45 pound plate, and then slightly bend over like a weighter's bow, like you're just trying to bow and do that like about at the halfway point, 45 degrees

and see how long you can handle that, holding that. Well, when we're just slightly off our Posters all at that work carrying all the rest of our weight which is typically 45 pounds or more on our upper body That we're holding and you're and it's just putting that stress and you just don't feel it because it's not quite as Stressful and angle the stressful angle. I use that as an analogy to show people it's like but even a slight angle You know changes things. Oh, yeah, if you do it, you, 20 miles a day for 10 days, let me tell you something by day five, you're not moving very well. And that's how I know that it feels like it's, that's why I use that analogy that their, their low back will be on fire, you know, you just know that low back, hip flexors,

yeah, you just know they're going to be driving them crazy and it's just because they're, they're not moving properly. So I can't stress that enough is addressing that and then just reinforcing like the good posture when they're walking. And don't just do farmer walks, do farmer walks because you're trying to fatigue them or build their stamina. You know, you're really trying to reinforce good posture because you know this person's going to be hiking for 200 miles straight and you want to make sure they're heel striking, walking correctly the entire time.

Grease up those nipples. That's right. Great advice, Justin. If you like Mind Pump, leave us a five star rating and review on iTunes. If we like your review and we pick it, you'll win a free Mind Pump t-shirt. You can also find us on Instagram at Mind Pump Radio. You can find me at Mind Pump Sal, Adam is at Mind Pump Atom, and Justin is at Mind Pump Justin. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy,

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