Mind Pump: Raw Fitness Truth - 424: Increasing Intrinsic Motivation, Loosening Tight Psoas, Boosting Immunity & More

Episode Date: December 23, 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 how to get more intrinsically motivated, ways to loosen psoas from injury or imbalance, best ways to boost immunity and their individual goals for 2017. MAPS Prime the only pre-workout you need is now available at mindpumpmedia.com 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 is it, this is the final day. This is the final day. For the sale price for Maps Prime, that's our new Maps Program. Do not miss the sale, do not miss the free t-shirt. I don't know how many people always messages are going to be set. This is it, you got 24 hours when this airs

to get the free t-shirt to get the sale price on prime. Now don't forget, Maps Prime is the only program that helps you design your own priming program before your workout. It will make any workout more effective. So whatever your workout is now, increase its effectiveness by applying. You want to optimize it. Maps prime and there's a tool within Maps prime that helps you individualize it.

It's the only program we know that exists that does this and it does it very effectively. It's on sale. Today's the last day. Look for it at mind pump media.com. If you want to pump your body and expand your mind, there's only one place to go. Mind, mind, up with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. Out in our gym right now, it's colder than a snowman's dick. It is freezing. Yeah, I was gonna say. I was gonna say it.

Witch's watch is a taint. I was gonna say it. Witch's tit and a brass bra. Yeah, that's right. What? A witch's tit and a brass bra. I'm sure you've been yeti. It's so, it's colder than a witch's tit and a brass bra.

Why a brass bra? It's brass and cold. I think it just holds cold better. Do you know that? Well brass? Science guy. Huh? Yeah, it doesn't brass hold doesn't brass hold cold What it's metal it's a metal well check it low. Did I just science you and you didn't even know I don't think you science

I think I just know I do know It's been a saying forever. There's obvious. There's an obvious reason when they put in a brass bra Not a steel bra or not and not a glass bra I'm first just that science based like-based, like, which is tip. Like, you got brass balls. Like, why would a witch have a cold breast? Well, because she's a witch is cold, she's cold-blooded, so she's already a cold person.

And then if she has a brass bra, it's even colder. I think you just got science, then you don't want to admit it. I got to say it like that. It's a tell bad. You got science like hey, baby yesterday totally science somebody I'm so smart baby. I'm getting lost. I'm so smart. I science people. Somebody needs the Google Brass and cold. Let's I'm gonna Google it right now Brass monkey. I mean that funky monkey. Yeah, any opportunity a science sal here. Yeah, we. Any opportunity to science, Sal here. Yeah, we've got a little science to hold. I can get out science easily.

My science in my brass monkey, my knowledge is super random and sporadic. It's not focused and planned. You know what I mean? It's completely sporadic. The phrase, well, here's a phrase I didn't even know was a stretcher since it was. Is that where brass monkey came from? Wow, this is, this is, I'm learning some. I always thought brass monkey was like the vagina. Is that what they're singing about in that song? No, man, it's a drink.

That funky monkey. Yeah, like it's a bad one. No, it says in some English speaking parts of the world, the phrase brass monkey is used to describe cold weather, but where, where did it come from? Oh, wow, this is excellent. Freezing the balls off of brass monkey. And maybe it's a Navy phrase freezing the bra, the balls off of brass monkeys. So that makes sense because if you literally had to freeze balls off of brass,

that'd be cold as fuck. Yeah, right about as cold as it is in our jam. I see it all makes sense. Here's the piece of alleged history explains that in the olden days of sailing ships, cannonballs were stacked on decks on brass plates called monkeys. The plates had indentations in them that held the balls on the bottoms of the stacks. Brass however expands and contracts with the temperature. And if it got cold enough, the cannon balls could fall, giving real foundation

to the phrase cold enough to freeze the brass balls off of brass monkey, off the balls of a brass monkey. That's awesome. That's so much history and one go. Fuck you, there. You guys know where the term sh- Sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh-sh ship or ship. Ship. SHIT. SHIT. SHIT. SHIT. SHIT.

SHIT. SHIT. SHIT. SHIT. SHIT. SHIT. SHIT. SHIT.

SHIT. SHIT. SHIT. SHIT. SHIT. SHIT. SHIT. SHIT.

SHIT. SHIT. SHIT. SHIT. SHIT. SHIT. lit something, you could literally blow up your fucking ship, right? So they would put on these big crates of poop, ship high in transport. Shit. And it became known as shit. I see. This is true. I think that sounds very logical. I think it is. It does seem logical. You probably Google that. It's hard to know when I say something. Somebody probably made that. Well, because you said you said you say it with authority. But I typically I have a pretty good bullshit radar that I because you said convincing you said you say it with authority I but I typically I have a pretty good Bolshean radar that I call you out on most of them so I can smell it. No actually so far on the show I think you've tried to call me out. I

St. A wrote it down. I think this goes back. I wrote down three times and every time you were wrong Well, that's because that's because dad only airs the ones where it's just to keep you as the authority He's like, oh, you know, we don't want to put that out there. We don't want. Sal is the authority here. Why do you call Doug dad? That's weird. Is there something going on that I don't know about?

No, he's like dad, dude. He's the one who keeps all of us in line over here. Just we know how much you start to give him the credit cards. Get out of control. Well, yeah, and dad does have a, you know, if, let let's be honest We wouldn't get paid every month if it wasn't for dad Yeah, I mean you know we wouldn't get paid. We wouldn't know what we're doing over here No with the only thing that we do well is still know we're doing on here. It's up on mic I feel like it's kind of the situation. We have those toddler leashes

Yeah All like Doug just has control of the leashes. Yeah, we're just Running all in different places. You know what it makes me think of? What was that movie back in the day? Did you guys ever watch Beast Master? Yeah. Do you remember that fucking movie?

No, no, what is it? Yeah, like a Falcon. Yeah, dude, so, so listen, if you, if listeners, if you've never seen, oh, that's great. If you've never seen this movie, it's fucking awesome. It is like sci-fi mythology mix. It's like, it's fucking beautiful. It is like sci-fi mythology mix. It's like, it's fucking beautiful.

It's totally iconic for the era. Because remember that era, they would do like comic books and it was like this guy wearing like a loin cloth with a sword and chicks hugging him, but it's also in the future at the same time. So there's like spaceships too. It was weird. I think it was.

Yeah. So that was Beastmasters, like this weird dystopian, like future or whatever. And he's like, he could talk to the animals and shit. And he's real muscular looking. I missed all of this. this when was this this was one of the greatest movies of our childhood It was oh 80s. It was one of the greatest movies of our childhood It was kind of like Jason the Argonauts kind of god damn it movies awesome, too You know I'm sad god damn it Justin. I want to date you now not at all

So so the beast master in that you lost sight of what was in that movie They had like this this weird like creature that with this like it was a human But they had this mask on and they put this like Slugging his ear that drove him crazy and then they'd let them loose and it was like they were on a leash It'd be like this crazy. Oh, then they let him go and that's what it made me think of like Doug is holding us like we're crazy Monster. Oh my god. That was very long I think of Doug is holding us like we're crazy monster. Oh my god. That was very long.

I kind of remember that I remember who any actor. Do you remember the chicken there in the Beast Master? I'm trying to, she had the picture. She had the blue eyes. Oh yeah. Oh my god, I want to fuck you. She was good. Whoa.

I was active. I was like 10. Yeah. Wow. I was like I was like I'm making a match. But I mean, you being a boy like I just, but I mean, you know, for what I knew fucking was, like I just wanted like to, you know for what I knew fucking was like I just wanted like Like I was really hard like lay a kiss or she mash my face on you. Yeah, I want to do that

And then he had to know that I'm a fast times rich want high. That's a great movie That's right. It's way different than beast master Yeah, you took a left right there because that I've seen all your time out that when she comes out of the Yes, the pool That's I'm referencing his you know fascination Arguably arguably that was mine the probably the most commonly careful where you go Yeah, no probably the most I think they actually did a thing on this actually as far as like scenes that young young boys masturbated to I think that was like I'm serious I mean that's I Google I Google weird shit. I did what do what do you boys masturbate?

I do yeah, I did one of Adam's picture. I was googling vagina tattoos a while back and I remember I did a post Really? It's awesome. Yeah, yeah, but you have a giant tattoos. There's some really creative ones Right posted hurt like a year ago, I posted one. Did they like tattoo the labia too? I don't know. There was this one this, I posted this well over a year ago on my Instagram and it was like a guy's face

and like the pubes were like his beard and his mustache and everything. It was done really, really well. You actually had to like stare at the picture for a while to realize, oh my god, I'm looking at a vagina right now but it looks like a great hairy tattoo. Like comedy, like banging, that just doesn't work. Yeah, no. You know what I mean?

Oh yeah, I don't like, you know, that's just too much of a distraction. I wouldn't recommend it, but I mean, I said- You could fety out of it. Hey baby, hey baby,. Yeah, exactly. God, you just reminded me of a story. A cloner kill. A story a client told me on time. I'll never forget, I had this client that was dating a trainer of mine. And they had been dating for quite some time

and she'd been a long-term client of mine. And she was always trying to get me to like kind of coach him along because he was younger. She had like a good eight years on him. She's like, yeah, I don't know how to tell him that I don't like it when he pulls his dick out and he plays with it like it's a toy and he makes like, yeah, he makes puppets, puppets, and he makes, you know, like sci-fi sounds instead. I don't give a fuck how young you are. How do you not know that that's not good? Well, because I think the first time, like, if you're, if you're

a guy who did it and the reaction you got, maybe was laughing and giggling and funny. Like, so you do it again, right? That's a kid. You're reinforcing that, hey, when I did this, she thought it was cute and funny, or what you think was cute and funny, in reality, she was probably laughing at you. So I think he missed that.

I used to just play with his dick in front of her. Yeah, yeah, so he would like, you know, he pulled out, like when it's time, right? Is this like, hey, here comes Mr. like a cable. Yeah, he's spiked whatever his name was, you know, he pulled out like when it's time, right? Is this like, hey, here comes Mr. like a cable. Yeah, he's spiked whatever his name was. You know, I'm saying like he named like here comes Warty. Yeah, boys don't name your don't name your dick and play with it in front of

girls. Most of them don't like, although I'm sure there's an exception to all all rules here. I'm sure there's somebody who does, but I remember having that conversation was like, how do I tell this? I call my dick Mr. Belvedere don't play with your dick. You're one of your Dear what you guys remember that show? I love that show I don't want you put you're ruining it for me if you named your dick after I didn't name it does he feed you milk and cookies

Yeah, right. Hey, hey, baby. What's the correlation? Hey, baby guest who's coming out right now? Mr. Belvedere Who's coming out right now mr. Belvin Instant-drone childhood How to get your friend It's mr. Rogers So now kids, oh my god, that's read a story How to get how to get reading rainbow How did your girlfriend's vagina becomes a Sahara desert?

I can't name what reference mr. Rogers or fucking reading rainbow. That's a definite for sure What was the guy's name that was that hosted thing that hosted that show what mr. Rogers? No, no, really rainbow Oh, that's a tragedy. I was gonna. He did star wars too. You should know our me start track sunglasses. He was a star track I'll dare you just cross our name. I know it's fucking same. I just won I missed one word Yeah, I was I recovered before he's that guy with I missed one word. Yeah, I was I recovered before is that guy with the Fucking visor. Yeah, what was his name? I don't know. I used to wear as a kid I used to wear my my sister's my banana clip and pretend like I was him You remember those banana clips that girls wore were they close the teeth They used to wear them over my eyes and pretend like I was that guy. I can't record

Remember what his name was my eyes and pretend like I was that guy. I can't remember. I can't remember what his name was. I'm gonna find it right now. I'm gonna start trying. Come over here. Come over here. Let me eat you.

There you are. Yes. Did he get in trouble for some stuff? Let me fly in. Yeah. Let me fly in so high. Yeah. Whoa.

You made it like Pearl Jam. Did I? Yeah, you did the ho. Yeah. Didn't he get in trouble for something? Didn't him and Mr. Rogers get in trouble? They always think. Please tell me it wasn't in like a porn theater. I know I feel like they either you know childhood Those two guys I think one of them like either one of them or both of them have been in trouble with stuff

I that got big news later on I think you just died. That's all him and Bill Cosby all of them do bad things Yeah, no, I think if you're on PBS for a really long time It fucks you up. So then later on in life, you just got to be this twisted. People that don't swear. I mentioned this. Do you know that was probably one of the most intelligent things I ever heard you say? I said, when it just and said that the other day, talking to it, was it Dr. Andrew Hill when you said that or you just said it recently. So I don't know if this is aired yet.

Okay. It's when I do that. But I think an upcoming episode you don't know when it's coming. It may be kept in the hopper for six months. This is how we keep people listening, right? Like, I know he's gonna reference that sooner or later. No, when Justin said that, you know, I thought about it,

like, that is so true. Somebody who is so careful about what they say, it's like how many times did you rehearse that? Yeah, how many times did you rehearse that in your head because you were so concerned how people would receive it? Versus the guy who says shit That just flies off the handle and you're like yeah, yeah, I know this guy that's slightly a phony me But I do believe that he's saying everything that is in his brain right now and not filtering any of it

So I feel like he trusts that like I think that's why I think I'm so jealous of comedians because it's like they can get away with Just living a regular life and do what the fuck they want like if you if and who you're identified with is always this super proper person. You imagine in the real world, you're like, shit, oh my God, he said shit. I said shit. I know. That's why we're cool. What would the people say?

We give a shit. You always do, it's like a cross between your old person voice and your a woman. I don't know, it's just my go to. Yeah. Oh God, bird, sea, vast, please save us! Speaking of Lish, he's the A-H-H-H-H-H for a cleaner, calmer, and more focused buzz without the crash. Put the chimera link at mindpumpmedia.com and input the discount code Mindpumpa Checkout for 10% off!

It's the motherfucking fwaw! The English Landage! Quikwa... Alright, first up is Nicole and Marie. I believe that's what- Under score fit. Is that right? Yeah, okay. Nicole and Marie. I believe that's what underscore fit. Is that right? Yeah, okay. Nicole and Marie underscore fit.

Is that Sal's writing? Cause I see like there's letters missing in half the words. Yeah, okay, who has words? Who has words and capital letters? Who has words and handwriting, or just them? It's a very close time. It can't be, I fucking mind the way worse. I don't know, no way, I think yours is prettier.

Cause like I said, like I do like, you know, lowercase and, you know, uppercase. So I, so you do all uppercase. You know why I write all uppercase? Did I ever tell you guys why? Why? So I actually had a teacher, I've that bullshit in fifth fucking grade,

the teacher finally gave up on making me try to, you know, on trying to help me write legibly. So he told me, Sal, just write all in uppercase, uppercase and just make the, the just make the lower case ones a little smaller. And that's the way I wrote from that on. So now you can read it. That's like a fifth grade teacher just giving up. He's like, fuck it, there's no hope for this kid.

Just kid. Just write big letters and draw pictures. You know what a typewriter is. Fucking use it. All right, well, I think it's Nicole Amory- Amary fit is asking how do you get more intrinsically motivated? I'll tell you why I like this question because other than that you picked it. Yeah. That's what I like about it.

Next question. I like I like it because I would say the number one problem with fitness in America is the motivation factor. Bold Steve. Okay. It's the motivation factor. I can get behind that. 100%. It's about how do I get motivated?

How do I stay motivated? It's adherence to a program. It's consistency. It's a lack of those things. And people, most people have a tough time doing it on a regular basis and not stopping for long periods of time. I would have to say the vast majority, probably nine to ten people who contact me for training or for help, worked out at some point, but stopped at some point. I very rarely do I get someone who's like, oh, I've been working

out consistently for, you know, ten years or whatever, and I need your help personal training, right? Or people who come in to buy a membership at the gym, like most of them hadn't worked out for years or lost motivation. A good chunk of people have gym memberships. They don't even use them. That's a big one. That's one of the reasons why your gym can charge 20-something bucks a month for you to work out in their gym. It's because most people don't use the gym and that's why they can do that. Otherwise, their gyms will be super packed and the price of your membership would quadruple if not more. The key with motivation, it's quite an individual thing, but one thing that I found is you

have to kind of change the way you view what you're doing when you're going to the gym or when you're exercising. And let me give you an example with something that's not related to exercise. There was a huge learning experience for me years ago. I was in the car with my kids and at the time my wife. And we were driving to, I believe it, I think it was Disneyland. So it's a long drive. We hit nasty traffic.

And the kids are in the back playing but they're loud as hell because kids are loud and I'm sitting in the car and I want to rip my steering wheel off my car and murder everybody in the car. This sounds like a good definition of the world. Well, I mean, you just get, you just, every parent knows I'm talking about, like you just, I literally want to destroy my car and run away. It builds up. Well, they start a new life. I think you gave me an analogy one time that that your definition of the world is. Just every parent knows I'm talking about. You just, I literally want to destroy my car and run away. And it started a new life on myself.

I think you gave me an analogy one time that your definition of true love for your child is like, you'll never understand it until you have them because it's this feeling of like, you want to kill them, but you love them. But you don't because you love them so much. That's why you love them so much. Yeah, that's why biologically we're made to love them so much.

Because otherwise you just give him back. This is expensive in the mid and takes too much time. I just want to go be by myself. So anyway, I'm in the car and I'm like so fucking pissed off. I'm in traffic, I've been driving for hours, kids are loud in the back. I'm yelling at the kids, I keep it down. And then finally it hit me and I'm like,

cause I said this to myself under my breath, like I just want to fucking get there to my destination so I could be with my family. And then it dawned on me like, I'm with my family right now. Like, I'm in the, like, what the fuck is wrong with me? Like, I'm so pissed off, because we need to get somewhere so we could be together. And yet, here we are together.

And it was a shift in the way I viewed what I was doing. It was stupid, like, I just shifted what I was, my mentality instantly at that moment, like, holy fuck, I'm with them right now. And instantly I wasn't pissed. I wasn't frustrated. Yeah. And I just started having fun with the kids in the car and just enjoyed myself.

That's a great example. And that's what happens with exercise. When we view exercise as a punishment, when we view exercise as I don't like my body, I don't like the way I look. I'm going to go change the way I look because I feel ugly, I feel fat, I feel inadequate, I feel insecure, whatever. When we view exercises grinding work, when we view exercises pain,

then you're always gonna have a motivation problem. Always, I don't give a shit who you are. You can be the most disciplined person in the world, but if you view it as pain, there's gonna come a time we're going to fall off the wagon because at some point you're going to feel like you're not, like, you're worth more than pain. At some point you're going to say, why am I doing this? I fucking hate doing this. I like doing this thing over here more because it's not pain. Oh, that's everything.

Addressing that the fact that it's a negative connotation for you, like just knowing that, like, like you said, like I'm doing this to punish myself, I'm doing this for that reason or I have to do this to maintain what I have or it just becomes this weird like negative process where if you can just like, you can focus on something else too that, maybe it's a new skill or it's a new,

or I'm just trying to help my body improve the way it moves and alleviate pain or, you know, there's just so many different directions that will open up the process again for you that will motivate you in a positive way. And I think that finding that is really the key to being motivated. Dude, if you can learn to enjoy the process, that's your focus right now. Your focus right now is not to lose 30 pounds. Your focus right now is not to change the way you look. Your focus right now is not to punish yourself

for that superbrito you ate yesterday or whatever. Your focus should be to learn how to enjoy what you're doing. If that means you gotta change what you're fucking doing for something that's less effective, so be it, because the less effective done thing that's done consistently, it's gonna be more effective. Reveal your dreams every time. It's gonna be more effective.

So learn to enjoy what you're doing. And so it's me, it's me time. I'm going to the gym, just fucking, God, I gotta get away from this bullshit. I'm gonna go there for an hour, and I'm just gonna fucking put on my headphones, listen to mine, pump, listen to music, do my thing, just enjoy myself, or I'm gonna go with my friend, or I'm gonna go see a high to people, I'm gonna talk a little

bit, find I'm not hammering my ass in the gym, but at least I'm moving and I'm here, learn to enjoy it, and I promise the motivation will never be a problem. You know what's interesting, I was just talking to my wife about this because she just got back into the gym and it had been taking her through maps and she's really learning her body even more and going through the process of that. Meanwhile, there's this one girl in the gym that she just keeps talking to me about and it's always like highlighting the fact that,

she's projecting her insecurities out on her because she's obviously a competitor and like a bikini model or whatever. And just kind of like breaking it down. I'm like look she's she's here like three four times a day and guaranteed that like she's like what she's doing isn't as effective because you have to maximize like the amount of time that you have a lot to even be here right now. But the fact that

she can just come in here like like single day, like she's winning. You know, and you have to just realize that that's like, that's half the battle. That's half the battle. So whatever it takes for you to just come here, stretch whatever get motivated, like you're gonna start that process of getting to that point. I have a question for you guys.

I was thinking about this the other day, and it ties into this. We did an episode just recently where we talked about, are you as fit as you think you are or something like that, right? And we discussed about athletes and how athletes tend to be some of the most out of shape or deconditioned people and other facets than just the way they look. It's unbalanced. Yeah, unbalanced, right?

I would go even further to Inventure to say that a good majority of clients that I've had that struggle with intrinsically motivating themselves are ex-athletes because they connect health and fitness or being fit to how they were beating their body up or how much time they were spinning. Working out when they were in their early teens and 20s. And so now that I have them in their 40 something years older, older, and they're going like,

I just, I know what it takes, right? In their head they're going, I know what it takes to get there. And I just don't have the time. I got it, I don't want to work. I remember double days in football. Oh my God, I remember sprints in basketball. Oh my God, I remember weightlifting every day

and just to look a certain way and like, and in their head they've already quit before they even started because they're still connecting fitness to this sport training that they did when they were younger and they don't realize that it doesn't need to be that intense and that crazy. And it's an external motivation. If I'm motivated to train because I'm playing a sport

because I'm gonna win some games and I'm gonna compete. That's my motivation. What are you gonna do when you don't have that sport? They don't have that, right? They're not competing anymore. Therefore, they lack motivation. Well, this is why a lot of these same people too are tend to lean towards all these tough mutters

and marathon races because they have found that, okay, well, maybe I'm not training exactly how I train as an athlete before, but they've just now transitioned that same addiction to exercise to another one where they have to have this race that they compete for and they have to prepare for it to get in shape. And then if they're not preparing for a race, they're way out of shape, their nutrition is way out of whack, their consistency is way out of whack,

and then they have to sign up for another race in order to get back into the condition they like. Like, this is an unhealthy relationship that you are connecting with health and fitness. That is not the ideal. Now, is it better than the person who sits on the couch and eats cheetos all day long? It does move. Absolutely. But this is about you and your journey and continue to always progress that. So part of that takes reflecting on, okay, what does motivate me right now or what do I

feel I need to do to be healthy or to be in shape? And it doesn't always have to be this, like, you don't have to be like, that's why I talk out so much about beast mode and it doesn't mean that I don't go beast mode, it doesn't mean I don't train hard everyone's while, it just means that I don't like sending that message to the majority of people because it does not have to be

that way to enjoy a healthy and fit life. Well, I know both exists. That's a win for us. Right. Like, most people just don't know that you, you don't have to train that hard to get the kind of results you're seeking. So I think that's, it's just good to be able to kind of

like step out of that always being the go to. Like, I gotta hammer myself. I gotta get to a place where I'm like, you know, I'm going balls of the wall. And that how I'm going to be able to get this kind of results. I'll give you another example that helps me to like in a situation like this because don't get, don't for one minute think that I don't get demotivated or, you know, let's say I haven't been in the gym for a few days and I'm just, it's cold weather and I've just been traveling a lot and I just don't feel like getting in the gym and just wrecking myself or training really hard even.

So you know what I'm going to do is I'm going to go to the gym and maybe I'm going to do a lot of stretching and a lot of mobility work and just work on some of my imbalances like we all have so much going on that we can be bettering on ourselves and maybe that means meditation, maybe that means reading, maybe that means being grounded and going out

and walking barefoot and just working on movement patterns like To progress to progress in this health and journey chase like it doesn't always have to be like this program I mean and even though we have even though we we talk about maps in our program It doesn't mean that like oh my god like you can't detour from that from a second and actually work on your mental health You know there's so many other aspects of and actually work on your mental health. There's so many other aspects of bettering you that it doesn't have to be this intense workout to continue to move.

And I tell you what, like if you go in like on a day like that where you're like, fuck, I just don't even feel like going, but then you go and you do something a little bit more restorative or something that's more mental or something that's gonna benefit you in another aspect. Watch how you feel afterwards and then watch your motivation to go

and progress somewhere else the next day. And here's the thing you want to consider, like if you go in to the gym and your motivation or goals, you have goals, that's what motivates you. My goal is to lose weight, my goal is to get stronger, my goal is to improve. What happens when you hit that goal? You're going to think about that for a second because fitness is lifelong, right? You want to be active forever. You want to deal with the races, that's the problem with people that have them mentality, the races, when it's over, like what the fuck do active forever. You want to be active forever. You want to be active forever. That's the problem with the races.

That's the problem with people that have them to tell to the races, when it's over, like what the fuck do you do? That's what I'm saying. That's why you have to enjoy the process. Like sometimes not worrying about goals is great. Like I'm just going to the gym because I like it. Yeah.

And that's what I mean by learn to enjoy the process. And yes, it is a mental, it is something you can switch in your mind. You can switch it in your mind. Look, I hated washing dishes. Fucking hated washing dishes. I wouldn't wash a dish for shit. I'd be like, you're doing that.

I'm not touching that. And at some point, I said, okay, I need to help with this process. So I literally switched the mental switch and said, okay, now I'm gonna enjoy washing dishes. So what do I do? I put my headphones on, listen to music, listen to podcasting. I can't do without music.

And you know what? I look forward to it now. I look forward to washing dishes because I get to listen to something and it's like my time, right? It's me time. Like learn how to enjoy the process and the motivation will be there and the results will be there. I promise you. Well, this is where I've got to be the ultimate goal. This is learn how to enjoy it. This is what I love so much about Prime. I mean, this is why I was so excited about this program because this is a lot of like sometimes my entire workout or that day will be look like a prime session. It literally will be that because I don't have the motivation

to maybe go through phase three of maps black at the time, but I wanna go in the gym and I wanna better myself. So I'm going to like prime and do fortification sessions and I'm gonna do things that are gonna benefit my overall posture. And then maybe if I feel great after I do that, I might just work on some of my kettlebell movements, you know, or I might just perfect my squat for a day.

The entire day, I'm going to squat, and I'm going to just work on all the movements that are to help me perform my squat better. It's not gonna be about how heavy I go, it's not gonna be about, you know, how many sets or reps I do. No, what I'm going to do is I'm gonna do all these movements to try and prime my body to try and improve my squat.

And that's gonna be my workout for the day. It's okay to have these days. But at the end of the day, it's important for you to have those days. Yes, because if you don't have those days, you're not addressing all these dormant muscle groups that you're not getting activity. And guess what?

When you're always doing activity. And guess what? When you're always doing the same pattern, you get so far with that one pattern. And when you start to really think of this as a comprehensive whole, and this is something that, you know, it does, it's not linear, you know, like my progress through trying to get more strength, it's not just me adding load and then, you know, backing off of load, adding load, backing off of load. There are a lot of contributing factors that you have to consider with the human body

and, you know, even just going through that and getting heavier weights, how are you stabilizing that weight? How do your joints feel, you know, putting on that kind of load? Like, if you even thought about how you're gonna, like, in that weight, how do your joints feel, putting on that kind of load? If you even thought about how you're gonna help strengthen your joints to be able to support that, or you're just gonna put band-aids all over your body to support yourself to be able to handle that kind of strength.

So, if you're not even thinking in those terms, you're just two-dimensional, you need to be three-dimensional. Yeah, agree. Next up, our strength Shelton. What's a great way to loosen soaz from injury or imbalance? The loosen soaz, we're gonna fix that first. The soaz muscle. Muscle.

Muscle. The elusive and responsible for most back pain in gyms. So as muscle, this is an interesting one. So as it hit flexor, it attaches, it's an interesting muscle. It's a deep muscle and it attaches at the femur and it kind of goes through the body and then attaches at your lower back. If this muscle gets overworked or tight or inflamed, most times the pain and inflammation

will be at the lower back attachment, not at the hip, and you'll see people with low back pain. So many, many times, I remember as a trainer, before I really understood this muscle, people would come in with low back pain, and I didn't understand that the problem came from a hip flexor, because I always thought the hip flexor and I always think that it... I would argue 80% of the time it's related to that. Oh, most times. Most every time a client has ever came to me with low back issues and they can't give me a scenario where I got in a car accident and I broke my spine or something like that happened to them.

Trauma, yeah. Yeah, where I have low back pain or it bothers me. 80 to 90% of the time it's related to this. And so like any muscle in the body, if this, if any muscle in your body is doing more work than it should, if it's stabilizing more than it should or constantly staying slightly toned or flexed

because it's doing more work than it should, eventually it's gonna build up inflammation and damage and that causes pain. And so, so as it's just one of those muscles that tends to get overworked in today's society because we're always in the seated position. Yeah. And it's, you know, it's shortened,

and then when we stand and we try and walk. And then if you look at like core exercises, like this is why one of the reasons why I hate, besides the fact that you can't separate upper and lower abs, one of the fucking reasons why I hate lower ab, quote unquote exercises, is because people have weak cores, then they go to do- You're just reinforcing the hip flexors.

Yeah, they go to leg raises, which are heavy, a leg raise down properly is difficult. Most people can't do a proper leg raise, even people who think they're strong. Well, especially when you lift their legs. Especially when that part, okay, when you have an overactive so-as, the lower abdominals are like to put the sleep, dude.

And then you're asking to call upon those muscles to help you lift your legs up when they're so- It's all so-as. When they're so used to using the hip, it's like the craziest thing ever. It's like taking something and doing a bicep curl, but you're really trying to contract the deltoids for somebody. It's like trying to make that connection when the body is so used to.

That's actually a great connection because the way the bicep attaches to the deltoid, and the bicep is involved in a little bit of... That's why I gave that a good one. Thank you, Dr. Snell. How would you loosen the so-as? Well, number one, if it's really tied to your accurate, I don't know. I'm sure once. Good job. That was very nice. Losing the so-as, well number one, if it's really tight, you're accurate on that one. Adam's fault. Good job, that was very nice.

Really nice. Yeah, yeah. Yeah, if it's tight and you want to loosen it and kind of deactivate it, there's a kneeling so-as stretch you could do. It looks like if you just finished a lunge and then you kind of drive the hips forward. When you do that, you want to take your hips

and move them in up to a posterior pelvic tilt, because if you go anterior and then you lean forward, you're not really stretching them too much. We put this on MindPump TV. We did, we did it in a way. I did it on MindPump TV. We need to focus on that fact a little bit. Yeah, exactly.

That was such a great video. And I remember too, just taking that same exact approach and applying to myself, my wife, and my clients, and all that, just really just focusing on emphasizing how to really activate your core in your abdominals and suppress that main signal that was there always that's reinforcing your hip flexors to get involved. It's just like, it's crazy.

It makes, when I was in the gym doing that same thing, I looked around and I'm like, oh my God, I was torched really quick because I just don't train my abs very often. And then when I did, I really used those concepts and then take that same concept into another exercise when I'm super setting. And then I'm like, I am spent, I'm cash.

And I look at these people next to me and they're doing those leg lifts or they're doing some kind of silly twisting move. And I know that they're not even connected yet. Yeah, tight Stowe As comes from, you know, you can have weak glutes, definitely a weak core, or at least the core that doesn't, that has poor recruitment pattern. Yeah, I would say, I would say almost always, it's those two things for sure. Like we didn't even really start to touch on the glutes because, I mean, which I think is so important to talk about because if you have these overactive,

so if the so-as is super tight, another way you've heard us refer to that are people in academia for two is it would be overactive, right? So it's constantly being having to fire, right? It's tense or in a state of tone is like I heard Sal say before. So you've got this going on. Well, part of what's contributing to that is sleepy butt syndrome too is your glutes, which are responsible for a lot of this hip-hing movement is antagonist. And if it's weak, hip flexors are going to be on fire. Yeah. So whenever you you squat or you get up and you get down in and out of your car, your your quads and hip flexors are taking over that that movement. When in reality, the primary mover should be the glutes. And so getting reconnected,

and this is what the butt builder guide was all about. So this is how, when we created a guide for our mod for aesthetics, we did this butt builder guide. And the whole concept behind it was, is to work on the neurological patterning that's going on to their glutes that most people have a poor connection. If you have a hard time building a butt, normally it's the first issue.

It's not the exercises you're doing that you're or not doing. It's normally you have a poor recruitment pattern that we need to first address that and help you with that. Then we go do these great exercises because if I just teach you the great exercises, but we don't work on the recruitment pattern, then you're just going to reestablish this poor recruitment pattern, which is what we see in majority of the time. So I know on my pump TV, we did one, the exercise. We did a hip flexor deactivator.

Yeah, we did the hip flexor deactivator. And then we did that one that you did, the floor, right? The floor, the floor bridge where I put emphasis on, you know, the rotating of the pelvis, which I think. And then there was that hip flexor, the one where you had the band. Oh, that's what you're talking about. I was talking about that one too, but then there was a hip flexor deactivator that I did for court.

Oh, I forgot about that. Yeah. So there's three great videos on there that we did all addressing this exact issue. So if you're somebody... It's super common. I mean, it's just super common issue. One of the easiest, one of the videos that we did, and I'll just explain it very easily, is when you're doing a crunch,

if you can activate your glutes and squeeze your glutes while doing the crunch, that'll help to get the so-as to relax a little bit so that you can work more of your core. Not a big muscle builder, but it'll definitely change the recruitment patterns so the so-as is not so dominant. Once you can change that, then back pain tends to go away,

you've got better mobility in your squats and you know your dead lifts and most of your movements. But the so as plays a very integral role in stabilizing your core but in most people it's too dominant. So loosen it up with the static stretching and help deactivate it by activating the glutes and working your core while the glutes are activated. I think you'll be on your way. This process is extremely important, though, to building to me, because this is like learning how to crawl before you walk and then run. Like you've got to do this before you start doing

a lot of squatting, a lot of deadlifting, a lot of these other movements, otherwise, you know, it's like my whole issue, why I don't. And also, if you're a runner and you have this issue, like which is very common with runners, I mean, it is like the most uphill battle as a trainer is taking somebody who does all these like marathons or does these racing. They have to stop running. Yeah. Really. And here's the thing. Like, when I take runners and

they continue to run and I'm training them to, oh, God, it's like, here's what happens to them. It's like pissing in the wind. Well, here's what happens is either a like Adam's like Adam says They don't progress very much or be if I'm really aggressive about it They're running starts to suffer because I'm changing the recruitment pattern. They're so used to running one way They're so efficient at it now the running biomechanics start to change and they they start to get mad because Sal I can't run as well and it's like you have to learn how to run differently. Yeah, you know I mean before we can well good for you for even getting that far because I can't run as well. And it's like, you have to learn how to run differently. You know what I mean? Before we can get up. Well good for you for even getting that far

because I can't get that far. To me, it's just like, running is so much in comparison to the one hour I have with you. It's like you're gonna beat me. You're gonna win. I'm trying to, I'm trying to retrain a pattern that you were totally not used to. You're gonna go do the default program,

you know, three, five times a week for an hour plus time or like, fuck, I can't win that rate. I can't win. You're gonna beat me every time and I'm not gonna be able to really help you last word I get it. I don't want to do that For the skinny fat girls best ways to boost immunity So if we If we So if we take out, if we take out the obvious, you know, eat right, exercise, and get good sleep,

you're doing okay. Sleep is a big one. If you start to lose sleep, or you don't get good sleep, they will notice, you will notice marked, you know, probably no issues with your immunity system. Actually, most of us have experienced that right. Well, we're losing lots of sleep and we're tired and it's like, boom, next thing you know, you get a cold. Keep in mind, you are exposed to viruses and bacteria every single day. So it's not so much like don't get exposed to viruses and bacteria. It's just your body does a good job of fighting them off all the time.

And it's when your immune system starts to depress, that's you notice the issue. So if you get good sleep, eat right, you know, whole, whole natural foods, nutrient dance, you exercise properly, don't overexercise, overtraining will make your immune system get depressed also. That's also the other times I'll get sick is when I'm working out too much. Then there's some other things you can do to boost immunity. One of them, or finding is fasting. They're finding fasting has some incredible immune

boosting effects. Now, initially what happens during your fast, especially long fast, is all of your quote unquote older immune cells die off. It's like your body starts to prune its immune system and you kill off all these old immune cells. Then when you refeed or you feed yourself like you're done with the fast,

your body rebuilds back those immune cells, but they're new ones, they're young, healthy, strong ones, they're less likely to become autoimmune, they're less likely. It's more than an ear-old, hard dick. They're less likely to become autoimmune. They're less likely. Four-year-old, hard dick. Yeah. They're more likely to identify cancer. They're more likely to fight off viruses and bacteria.

So fasting is an incredible technique to boost in immunity. During the fast, not so much, it's after the fast that you see the boost in immunity. And then the second one, the second crazy tip, is cold and hot contrast. They're finding that when people do things like go sauna, to freezing cold, or even just freezing cold,

that boosts the immune system. And it's such a staple in some cultures. I just watched a video from the Ukraine where they take school children. Have you seen this video? They take school children as part you seen this video? They take school children as part of their curriculum. They put them in a sauna and then the kids go out and jump and play in the snow while they're in their underwear.

You think it's crazy to make kids do that, but then you think like, why wouldn't you? If you have the same benefits, it's super really bolsters their immune system. I'm watching these kids roll around in the snow and I'm like, oh my god, that would kill me. Yeah. But they adapt by getting stronger immune systems. And it's interesting. So I would like to challenge something that we talk a lot about on here. And I'd like to hear you guys's opinion on this.

So we speak so highly of intermittent fasting, right? And all the benefits, because I think it is, it's been a game changer for all of us. And we all utilize it as a tool on a pretty regular basis. But I've also noticed this. I've gotten a lot of people where I've been talking to them either on the forum or on my Instagram, and I'm like trying to help people out. They kind of, if you've been listening to Mind Pump for a long time, I feel like there's

a plethora of little hidden gems that we've given. And so they'll like list off like, I do this, I do that, I do this. You're trying to like identify the things that are basically somebody would be like, oh, mine pump is this, right? Yeah, so you're talking about it. So camp, we're in. Yeah, and I feel like, and so one of the common things I've started as common themes I've noticed with people is when they talk about intermittent fasting, they're like, and

I intermittent fast every day. And there's something to be said about when you intermittent fast every single day versus intermittently putting it into your diet and your routine. And I wanna hear what you guys have to say about this is I feel like if you become somebody who just doesn't eat for that 17 hour window, like even though that's technically intermittent fasting, the body has to become very adaptive and lose some of its effect.

Right, I would think the benefits, a lot of the benefits that we talk about as far as the growth hormone production and the lowering of your insulin and blood pressure and all these great appetite, all these great things. If once you've been doing that for weeks on end, and if you're somebody who does it every single day, well, your body's gotten pretty efficient,

and I think a lot of those initial huge benefits that you get from it are become diminished a little bit. Wouldn't you think so? Well, the studies show, no, the studies show that you get continued longevity benefits from longevity. Okay, well longevity. Yeah, because so it's one of the benefits, yes.

Yeah, no, you'll continue to get immune boosting benefits. You'll continue to get insulin sensitivity. You do continue to get benefits if you fast, consistently, regularly, but here's the thing. I think you have to understand your bodies, if you've never fast and you go and you say, okay, I'm gonna fast every single day, like you get to work your way up to it,

but whatever you do and you get comfortable with. I'm not saying every single day, like you get to work your way up to it, but whatever you do and you get comfortable with. I'm not saying that, I'm saying anybody who's worked their way up to that and they've gotten very efficient at doing that. I would love to see the studies that you're talking about right now and I would love to debate. I would love to debate that it just like anything else

with our body. It's like the same, okay, you love to use the sun analogy. So let's use that one right now. But if you live in South Africa and you're getting sun all the time, eventually you don't just go black until you can't, you're just black or black or black or eventually you get to a point where you kind of max out a little bit. And it's not saying that there's still not these benefits that are coming from the sun.

I would argue the same thing would happen with intermittent fasting. You would get intermittent fasting. Oh, you would get these. You would get all these benefits at the very beginning. And I'm not saying that the benefits would not still continue. I would just think that the level of those benefits would diminish in comparison to somebody

who intermittently puts in a routine. No different than if we talk about training. If you're somebody who tries, we know that strength training has all these benefits to it, or lifting in a certain rep range, or adaptation we want to say we're focused on. Those start to diminish after long periods of time you've been doing it. You can't tell me the same thing is not happening to somebody who intermittent fast every single day for 17 hours the same time, same way.

So the term intermittent fasting simply means you fast and then you eat and then you fast and you eat so It is intermittent fasting when you do it daily from the medical standpoint studies That's what it means. It doesn't mean I get that it doesn't mean You just talk about mealtime in the right so but well, I will say I'm saying so if somebody eat Skips in the case if you if you like Sal said technically by the, if you don't eat for 17 hours straight, you are technically intermittent fasting. If you do that every single day, the benefits of all the things that we talk about

from intermittent fasting, the amount has to diminish is what I'm saying. So here's a thing. I would have agreed to with you before, and I've even said on the show before that fasting is a stress on the body until I started listening to the foremost experts on fasting.

Right now there's a lot, a lot of science and there's a lot of money now going into studying the effects of fasting because they're now viewing it as a way to augment cancer treatment as a way to treat autoimmune disease. And they're starting to see like incredible benefits. These incredible benefits that they're finding with fasting is there's lots of science going into it. And I've heard, I've listened to a few of these scientists who are on the forefront talk about it.

And one of them brought up the fact that a lot of people like Dr. Ronda Patrick, what's his name? Dave Asprey, we've said that fasting is a stress and the body adapts to that stress. And he said, no, he said, fasting do not view, can you fast too long and can it stress your body? Yes, but it doesn't work the same way exercise does in the sense that you're throwing a stress at the body and the body tries to adapt and get stronger.

He said it doesn't work that way. That's not what's happening. And since now looked it up, looked into that and listened to more. And these are the people who are on the forefront. What they're saying is that fasting is, it's not a stress on the body causing adaptation, it is a program. It is like a plan B for the body. So you have your A program where if you have food all the time.

So it really is fed fast and stable. That's it. It is just a different state. Systems. And when you're in that state, your body works differently and there's certain benefits to it. Higher growth hormone levels, you know, you still don't, you still don't,

just because the primary reason, okay. So even if it's two different programming, you're programming. Well, my point is the adaptation that you think you're getting from, because you're viewing it from, and I did the same thing, we're viewing it from, you know, a stress standpoint, like, okay, once that adaptations, you know, once that, once your body becomes acclimated, then you're not getting those adaptations to it anymore, because now you become a fish in at it.

But we're viewing it from But we're viewing it wrong. If you view it from the stress standpoint, yes, that would make sense. But because it's just the state that your body's in, then none of those benefits change. It's just the way your body runs in a fastest way. We've seen there's like an optimal pattern as far as like how you establish like those windows of wind operate in this one versus wind opposite. Yes. Not one long term.

Yes. And you got to, like there's such individual variances. There's very. So if you fast consistently and you start to notice negatives, you know, like, like women, for example, have a tougher time fasting. If I've had female clients who tried 24 hour fasting every day, that's how I would do it, right? And they said, well, I'm gonna try that. And they started getting stress responses,

like they started noticing hormones, started getting affected, losing their hair, almost like if they were eating two lower calories all the time. And so then I told them, no, we need to fast. Well, that would be a bit more. That would highlight that they would think it was a stress, but it's because they went too long.

Because it can stress the body. Because it can, yes. Well, especially if you're a, you're an average female, since we know that the average female gains weight on 1500 plus calories. So most women have to stay at that number or lower to not lose, so which is already a malnutrition number. And then on top of that, you add fasting,

now you're really malnutrition for days on end. So I get that, I get that, that makes a lot of sense. But it was breakthrough for me to hear it because when he first said it, I get where you're going. I mean, it makes a lot of sense. When they first said it, I remember thinking like, well, I always say,

it's just fuck, that's what it is, right? And they're explaining it. I'm like, no, it's just this different state, but can you stress? Yeah, you can stress your body. Shit, if I fast too long. Now what is too long? Boy, boy, it depends on the person person like if you're a really healthy fit individual

Fasting for longer periods of time is fine if you're older or you're not as healthy or your your metabolic You know function. I just don't see though how you can't compare it to also of the body conserving and becoming efficient of these These consistent 17 hour windows though too like you can't Like, when we're messing with hormonal levels, when we're messing with the body's ability to adapt and become efficient with how it utilizes a calorie, how can it not become efficient when I'm giving it the same window every single day, regardless of there's health benefits

that continue on beyond that, as far as how our body utilizes energy and stuff, and what's going on with leptin and other models. Okay, let me put it another way. Let me put it another way. Your goal is to become efficient fasting. Your goal is not to remain any efficient at fasting, unlike exercise work.

I do the same thing over and over again. You want to, because you're trying to build. Yeah, that's different. Like, if you're muscle, like, you're trying to overcome something. If that's supposed to become more efficient. You want to become efficient in fasting. You wanna be able to fast and your body boom,

switch on ketosis, boom, get into fastest state. If I'm inefficient in fasting, that's when I get the trouble. That's the idea that it would be advantageous for us to get to a point where we learn how to eat almost every other day versus eating every single day. I think you could. I think it would take time. I think you'd have to be very healthy.

But for my longevity standpoint, I 100% guarantee you from a longevity standpoint, doing it something like that. I mean, what you just said, you just arbitrarily said every other day. Yeah, of course. I think consistently, yes, and what these experts are saying for longevity is

some kind of a fast on a regular basis where maybe you skip breakfast and you don't need till two. And then, this makes me want to bring Dom back on it. Yes. And then every once in a while, and then they say every once in a while, like once every three months, or once every six months, have a long 48 or 72 hour fast. They're saying that you want to throw in much less frequently, but to actually do it. So we want an interruptor in there.

Yes, Doug. Can you look at the timestamp right now on this recording and actually do a side note that I want to go back to this and then I also want to have Brianna reach out to Dom and I would love to get into this debate with him. I think this is a great great conversation and a great one to invite him back into. We'll do. Let's get some experts. Yeah, let's get some experts on this. All right, next question is iron barbell training. Individual goals for 2017. Oh, well there you go. Individual moral goal. I think he said that we addressed the 2017 goals

for Mind Pump. With our own personal goal. Yeah, where's everybody out personally? I'd like to hear where everybody's at right now. Well, let's start with Salis and Sal had this most shit going on this year. I think you probably had the heaviest 2016 and all of us, right?

I had a very, very, it was probably the most challenging year my entire life by far. We share that a little bit. Like I know I'm gonna make you get a little personal, but I think how you handle stuff like that and- Very, very difficult. I'll tell you what, I've gone through some tough times in my life going through deaths of very, very, very difficult. I'll tell you what, you know, I've gone through some tough times in my life going through, you know, deaths of very, you know, very, very close people to

me and, you know, challenging times, but nothing like what I just went through. And it was, you know, I mean, in a nutshell, I went through a divorce and I had to leave. Well, let's be honest, you're still going through it, too. Still going through it? Like it was a one shot. No, it doesn't work. I mean, obviously, you know, I, it's not transition, right? I had to, you know, I left and, I left and had to get my own place and you start with a tiny little place

and then now I'm moving into a bigger place and I'm incorporating my kids into being a part of it so we can do the whole dual custody thing and organizing that and it's a very, very, very, very tough stressful time, especially when you're, the guilt starts to set in, you ask yourself, am I doing the right thing for my kids? And it's just a, it's a very, it was a very, you know, that the guilt starts to set in, you ask yourself, am I doing the right thing for my kids? And, you know, it's just a, it's a very,

it was a very, very tough, excuse me, I'm not crying, I just have a cold. It's a very, very tough, I know. It's a very, very, it was a very, very tough year. And there was some things I did that helped. Mind pump was huge in that. You guys were huge in helping me through that. I've taken more breaks than I've ever taken in my entire life,

like what I'll go on a vacation for three or four days or check out. And I needed to do that as a begrudgingly. I'm not a big vacation person, be honest with you. I think before last year, the most I would ever do would be once every three years. But it was something that I noticed, I kept my sanity and if I didn't do it, I'd just get overwhelmed with anxiety

and that kind of stuff. And so I learned something about taking trips and not that I'm gonna take him as frequently as I did this past year, but I'm gonna make a priority to do at least one a year. It doesn't have to be very long, maybe a week, because I noticed what an impact I had on my mental state, on my spiritual state. And if I can do that during a period of

time that's not as challenging, then I think it's going to make me that much better. You know, instead of just keeping me alive, it'll make me a better performer, you know, for work, a better father, a better partner to my girlfriend, like all those different things. So one of my goals is to make the time to do it. Just one trip a year, and that's it. Just to do it, just to cause it, I noticed the benefit, the second thing is I'm really gonna, because last year was so crazy for me,

as I didn't read nearly as much as I normally do, because of just all the stuff that was going on. And again, this year it's gonna to be like I need to I want to learn more I want to start reading more I want to start diving into you know other subjects of passion of mine. I know it sparks good conversation on the show also and so that's one of the reasons why I want to do it But just because learning is something for me that I've always had such a passion for and last year You know, I just I probably learned the least I ever have You know, I still did my reading and stuff, but it wasn't like I normally do just because my mind wasn't there

Yeah, but do you find that maybe you even though you felt like you learn the least as far as from a You know scientific standpoint maybe it it was the least you learned, but do you think maybe you learned more about yourself than you ever have? I just didn't have room, you're right, because there was a lot of personal learning. Yeah, right. I mean, I think we talk a lot about that on the show, is that it's not always about the physical attribute. Sometimes it's the mental and the personal growth and self-awareness and emotional intelligence

that is just as important. Do you think that because of everything that you went through, do you notice that it changed any of your physical goals? Do you think that your priorities for your training or your lifting or do you think any of that has formed or taken a new life or changed it anyway. Well, I had already been on a path of training towards more towards health and less towards performance and strength and aesthetics. That was a trajectory that I have been on for the last five or six years. It's a slow moving trajectory,

but that was the direction I was going. Last year accelerated it tremendously because it was what benefited I was going. Last year accelerated it tremendously because it was what benefited me the most. Like I couldn't focus on, at least if I did. If I went to the gym and just focused on strength and all these crazy goals, I would have, it would have backfired, you know, huge. Either A, I would have disappointed myself

or B, I would have hurt myself, forgotten sick or it just wouldn't have been effective. So I went into the gym already understanding and already kind of going towards that way, but really placing like this is why I'm here. I'm in the gym to feel good right now. I'm in the gym to get my mind right. I'm in the gym to feel better so that I can deal

with these things that I'm dealing with right now. And it took me like I did more this last year for that than I did in the previous five, even though it was always kind of going that direction. And now that's always my goal. Like my individual goals for fitness are to continue to cement those best practices when it comes to nutrition and exercise and movement and meditation and continue to reinforce that my goal is to feel better, my goal is longevity. My goal is to enjoy what I'm doing.

And of course, I always talk about this, but the byproduct has been my aesthetics of remain good. I remain lean. My performance is remain good. All side effects of the ultimate goal, which is just to go in, feel good, take care of my body, nourish my body with food. And that's gonna continue to be my goal for 2017 from a fitness standpoint.

So, next. Hmm. What you do, it's going on over there. Me, you have goals? No. Not really. I'm good. He wants to build his butt.

He's accomplished all of them. I've seen the world. He wants to get a bigger ass. I like hearing you guys talk about too, how it's changed. You know what I'm saying? Because I feel like that part is big for us. Like I think sharing where our goals are and what we're trying to do personally is one thing,

but also how it's evolved. I think a lot of that has to do with the show, right? I think it's been such an amazing experience, just being of it. I'm so grateful for the platform that we are a part of and that we are on this together because I feel like it really promotes growth in so many different ways, not just physical, mental, everything. I think that being around other men that are trying to push themselves that way

just kind of carries over into ourself. And I think that for me, I just recently did a post yesterday or the day before, where I took a picture of my favorite post you've ever done. Yeah, I know you would like that. My favorite. So, you look so handsome. You know, I built my Instagram page well before, my my my putt media and it was totally built around watching my transformation from fat to fit and I used to do like shit at one time. I think I was doing daily, you know, shirt off pictures of, you know, look at me, this

is what I'm eating. And it really was to inform people of the process and the way that I went about it and to just kind of inform. And then as I kind of went through that whole thing and did the whole competing and kind of showed everybody, okay, this is obviously there is a way to do this without being so extreme like you see with a lot of these athletes. After that, I was kind of over that, you know, as much as I come off as super narcissistic, I'm really not that guy. Super. Yeah, right. So it's a power. And I, but I thought, hey, this will be cool

because I try and still, I try and feel like it's accountability for me to post my physique up there because it's helped, it helps me stay motivated. And I, a lot of it, that's what it's for. It's not like a look at me. It's more like, hey, I'm a fitness person. I preach a lot about health and fitness and staying in shape. And I also talk about being aesthetically.

So I want to show, share with people where I'm currently at, where my mind is currently at. And so that was the whole purpose of that post was, this is where I'm at, but currently part of this journey for me is right now, I'm not tracking anything. And we always talk about the goal is to be intuitively eating and tutively training. And that's kind of where my mentality is right now.

And I'm really trying to work on the other facets of my life that I see that I can improve and you know sleep is definitely one of them meditating is another one. And then mental growth as far as like my reading, you know, Sal touched on his reading that's been that hit home for me a while ago. And I've already been implementing that for about a month or so. And, you know, I give myself a realistic, obtainable goals. Like, I mean, I would love to be cranking out more than a book a month, but that's a very realistic goal for myself that I didn't hit last year because I was so engulfed in everything that we're doing at Mind Pump. So, I find that this is a very obtainable goal, one book a month. I will read, and I don't read novels. I can't read novels.

They just don't, they bore me to death. I don't care how entertaining they are for somebody else. I like to, I like to read books where I'm just like to be on the cover of them. Yeah, I mean, I have that one. Ironically, I've never read that. So I like, I like to read things where I can close the book at the end and I can feel like I grew from it. I got something from it. There's something that I can utilize in my daily life

whether it be fitness related or business related. So I will all be knocking out a book a month. I'm trying to meditate daily and I'm also trying to shut down my electronics two hours before I go to sleep. And I even went as far as ordering the blue blocker glasses that I will have. I did. So God damn it. Selfies.

What the fuck is happening in my mind? And here's, of all people. And here's the way I look at it because Katrina was making fun of me about this this right because I of course I had her order I was like hey cuz you get on Amazon Prime and I love when he makes fun of people Yeah, and then slowly start to adopt Yeah, exactly well there's so that shows he's open-minded well, I am very open-minded. He's a dickhead That's open-minded and let me explain how how how I came about yeah deciding that this was important for me

Uh, I don't believe in like all the things that that that Greenfield does. He's a biohacker. So he does all these crazy things. But I also think that he does a very good job of, you know, grabbing the big rocks first and then he starts working on all these little pebbles, meaning like the big things are going to make a difference is, you know, eating right and sleeping correctly and training correctly and doing it. And then you can start getting into infrared and your nostril and blue blocker glasses and we're in shape like that. Well, we know that there is a direct correlation to, you know, staring at electronics and the blue light all the way till you sleep and then trying to get a good night's rest. Like, and I'm definitely a culprit of that. I've won. I've always been a bad sleeper.

I've always been a toss and turn guy. I've always had, I've never been a morning person. So to me, that's, you know, connect, talk about connecting the dots. That's a connecting the dot for me is that I've always been somebody who's had a hard time with that. And I'm also somebody who, the very last thing I'm looking at before I close my eyes is probably my fucking cell phone or laptop.

And I know these are not contributing to a good night's rest for me. So if there was something that I was going to try and implement into my lifestyle that I could see a possibility of it having a major impact on how I sleep, you know, shutting the electronics off, actually starting to, you know, if I don't, I would have my blue blockers on so I'm not getting those blue lights the entire time. All these things to help aid in my sleep, so I'm getting better rest,

and then waking up better and all those things. And that's also, I feel like it goes hand in hand with a reading, because that's an even better excuse for me. Hey, if all day today I didn't get a chance to read, what better time than the last hour and a half to two hours before I go to bed, is I'll open a book and I'll read instead of... Do you read books or Kindle?

I read books. Yeah, I like the paper. Yeah, I like it. I'm such a weirdo like this. So, typically what I do, I just did, I'm reading right now that I'm in fact Iron Barba, but all training asked me this. I'm reading Shudog right now, which is Phil Knight's story. He's the CEO, creator of Nike.

Good story. The book is a little bit on the slower side for probably most people, but goddamn, and I tell you what, it motivating for me when you listen to everything that guy went through, I mean, the company was blue ribbon before it became Nike and listening to what he went through to create his fortune. It like makes me, it just humbles me. Like, what if he went through the shit? Yeah, there you go. Who am I to bitch over a hard year? You know who am I to bitch over? Yeah, the hard 20 years. Yeah. Yeah. Yeah. Yeah. No He grinded out for a very long time So great book great things to take away if you're into business and you like things like that

But yeah, that's and what I'll do is I not only did I buy the book But I also bought the audio version so I'll try and I'll try read it when I have, when I'm in a place where it's dark, where I'm flying on a plane, or I'll put it in my ears, or when I'm driving, like I'll listen to it. I start getting more into the audible books. I do both. So I like having a library that I can reference,

because I also am somebody who, because a lot of the books I'm reading have to do with business or personal growth, or financial shit, housing, and I like all that stuff. I'll carry a highlighter with me and I like to highlight things in the book that helps me remember it, it helps me have something I can reference back later on. So I like to have both for that reason.

I think for me, I'm trying to distill all my focus down to two things and to be as efficient as I possibly can and just try and really maximize all my energy in less directions. And I think that that's been a big thing that I've put myself through just to see if I could handle it and just take on projects and keep focusing on these great things that I have living inside my mind.

I'm like, I know I can do it and I know I could do this and I can do this and I can bounce it all and everything's just gonna work. And I'm realizing how much that's deterred my performance at home as far as getting stuff done and being efficient as I can as far as projects and looming things that it's really unreasonable what I've put my wife through you know and I feel really bad about it you know it's like it's like living with somebody that's just like

you know you they have this huge vision and like I just want to make sure that like I accomplish things and it's proven at this point. I've done it for a long time and had this massive vision for things, but I need to give back on her end quite a bit as far as like, you know, being more present, but when I'm there just like doing things that that supports the family more,

meanwhile, cutting down like, so all these, the first part was cutting all the clientele down. And that was a big step for me, because if you think about it, like each one of those clients is an entirely different focus. And so for me, like each day, I want to make sure that my entire focus is individualized for this one specific person.

And now that I've kind of cut that down, you know, significantly to like barely like none left, you know, now it's like I can just focus mind pump, I could just focus on birthing the stick out and I could, you know, just focus on my family. Yeah, because it's inside me still. Yeah, I need to shit it out. Pull out the stick.

Yeah. If you like mind pump, we like you. Leave us a five star rating review on iTunes. If we pick your review, you'll get a free Mind Pump T-shirt. Also, do not forget to check us out on Instagram at Mind Pump Radio. You can find my page at Mind Pump Sal. Adam has a page, it's Mind Pump Adam.

Justin's got one. Mind Pump Justin, and don't forget, good old Doug Egg. Douglas, he's got a page too pump Justin, and don't forget, good old Doug Eggie. Douglass! He's got a page two at, and it's at Mind Pump Doug. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance,

check out our discounted RGB Superbundle at Mind Pump Media dot com. The RGB Superbundle includes maps on a bullet, 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.

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