Mind Pump: Raw Fitness Truth - 458: Addressing Lower Back Pain, Motivating the Unmotivated, Training for Two Unrelated Sports & MORE

Episode Date: February 17, 2017

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 recommended exercises for lower back pain, managing two conflicting sports, handling clients with low motivation and their worst habits and how they tackle them. Get our newest program, Kettlebells 4 Aesthetics (KB4A), which provides full expert workout programming to sculpt and shape your body using kettlebells. Only $7 at www.mindpumpmedia.com! Get MAPS Prime, MAPS Anywhere, MAPS Anabolic, MAPS Performance, MAPS Aesthetic, the Butt Builder Blueprint, the Sexy Athlete Mod AND KB4A (The MAPS Super Bundle) packaged together at a substantial DISCOUNT at www.mindpumpmedia.com. Make EVERY workout better with our newest program, MAPS Prime, the only pre-workout you need… it is now available at mindpumpmedia.com Have Sal, Adam & Justin personally train you via video instruction on our YouTube channel, Mind Pump TV. Be sure to Subscribe for updates. 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)

Don't fast forward this part. There's an important message that we're about to tell you. Well, we're giving away some shit. Well, so check this out. There's two things that are happening right now. Number one, when this airs, you're going to have a few hours left of our 50% off maps and a ballac super sale. So maps and a ballac are foundational program.

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You can find all these programs at mindpumpmedia.com. If you want to pump your body and expand your mind, there's only one place to go. Mind, pop, mind, pop with your mind. There's only one place to go Might, might, pop with your hosts Salda Stefano, Adam Schaefer and Justin Andrews Have you guys ever been outside in the situation and been presented with accidental porn? What what yeah, that is accidental like from somebody else? No, no, no, no, no, it makes part when I tell you the story then you'll understand what somebody has presented

Accidental porn No, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, walking to her car and she had like a dress on because it's been warm, rather warm recently. And she's walking by and here in the music. And there's a dude, a car with two dudes driving by and they had to kind of stop to get out of the parking lot. And both of them were just like watching her, right? So I'm cracking up because they're watching this girl. They're watching this girl walk by it. It's just hilarious.

So there you go. Because you know, you of course, guys are like, what are they called as dogs? Because we act like dogs. So they're watching her walk. And it's it it was just like, it's almost like, you know, I don't talk about or I don't, I'm not necessarily like, I don't believe in like,

the things you guys believe in like, oh, there's God. Oh, see, okay. But it's sometimes I, we're're separate here sometimes I think to myself like this wasn't this was definitely an act of a higher power like something this is not one of those this is not by chance now you bring why you bring in Jesus into this I don't my poor I don't know because let me tell you what happened. Like, I'm looking, these dudes are looking. I'm cracking up because the car now in front of them is gone. They're still sitting there like stuck.

And the perfect gust of wind came and, bro, it blew her fucking dress over her head. Like, it didn't just like flutter. It like, when poor girl over her head. Okay, but this is the best part. Was this recent, this happened to you? This is crazy. How are we just getting this story out of this? This is happening.

It blew over her head. It was like a Marilyn Monroe fan situation. No, this is fun. What movie was that where she walks over the vent and it blows the dress up? Right, so let me ask you guys. So let me ask you guys this. You guys are, you guys have some expertise in physics or at least a basic understanding of physics.

You and all scientists. It would require for address the flip over your fucking head. It would require wind from the ground coming up, right? She didn't walk over a vent or anything. Wind is coming sideways at the best. I don't understand the physics of this. I got the wind machine. I don't, that's what I'm saying. It feels like an angel went underneath and lift is just breathed. Yeah, underneath, because it went over her head, bro. It made it happen. Like over her fucking head poor girl,

and she had no underwear on. What? There was nothing there. You lied. I'm not lying. You lied through your face right now. I am. I'm gonna do this.

One of these things right here where you clap and talk. I am not lying. You're gonna be like, yeah. When people argue like that, it's the way. But the wind blew it over her head. Nothing was on. And because it's over her head and she had the car, the poor girl, it took her at least two seconds

to figure this out, like, oh, shit, and she grabbed it and pulled it down. And I immediately look at these guys and the looks on their crash, the looks on their faces was like, like, they just saw, like, they just saw like a paralyzed man start to walk or some kind of vehicle. Yeah, well it's like Lazarus came back from the dish.

Like something like that, and then they look at me and we all make eye contact and you guys know guy code, right? When something like that, I don't know who these fuckers. Oh, this is like a silent fist bump in the air. Let's be honest, your mouth is probably this big. I was just like, what just happened here, right? I look at the guys and we all look at,

your eyes are like, you got happened here, right? I look at the guys and we all look at, your eyes are like, you got everybody's looking at each other and they give me the nod, like, we've all just bonded over this very strange. You don't need to say anything, right now. It's like you also, a UFO together is just like, I saw that, we don't need to tell anybody. Yeah, yeah, let's just keep this to ourselves.

Yeah, no one's gonna believe us. And they drove off. Like I don't believe you right now, yeah. But I felt, I felt attractive She was attractive enough to wear the guys The guys were the guys were staring at her before yeah, this miracle happened. They were already watching her I had a miracle

What I knew I knew it I knew it sparks something because you never forget a moment like a plain pool and You know this girl was like You know she was she was going for a shot and everything and then she see here's a thing though like I'm like playing pool and this girl was like, she was going for a shot and everything and then she, see, here's a thing though, like she wasn't wearing underwear, she was wearing a skirt. I feel like this was pre-planned. You know, like it was one of those things,

like eventually enough, like we were all sitting in the corner and we're doing our thing, playing pool and minor on business. And then just out of the corner, you have this like sensor that goes off. Yeah, yeah. It's just like this strange thing in the air. It's like it's just,

yeah scientists are starting. And then actually studying this at the moment. Yeah, or at least they should be. It's like an extra, it's like the seventh sense. Yeah, yeah. And like so, it's been over and like, you know, just out of corner,

we all just like looked over and we're like, wait, it had to register first. So she's just bent over the table playing pool. There was nothing. And you could see the entire situation. Yeah, it was very like, we had to take a big breath after that, like, ah, you know, then we kept playing.

So let me ask you this, because what? The power the women have. It's crazy. Well, so when this happened, it's amazing how they, the fact that we even sit here and we talk about all this stuff that we like, there's no women are sitting around, oh my God, did you see that time?

Did you see that guy? Yeah, right, he was bulging. Yeah, they do talk about that stuff. Dude, I will get confirmation because there's like, there's some dude that's, you know, he's got the pants that are just like, just smothering it. Yeah, I mean, it's just like this. Why, there's some dude that's, you know, he's got the pants that are just like, just smothering it. You know what I mean?

It's just like this. Why, why'd you grab down your leg when you get that? That's a big hog. Yeah, yeah, like, you know, trouser trout. Like, it's pronounced. Stoff, they're stock, sock stuffers. Yeah, yeah, yeah. I mean, they, tell me they don't talk about that stuff.

Adam's bubbling his words now. You're gonna say, it's massive of a conning. It's massive of a conning. I mean they tell me they don't talk about that stuff Adam's bubbly his words That's not McConaughey Oh, yeah, I don't think they really do not like guys do They would this is how a girl would talk about you say that a girl would be like oh my god This guy was like walking and his pants came out. They came out. Oh, that's so gross Totally different. No, they they have another code, but it's code, but the less.

So here's the thing, like it's accidental porn because I've seen a naked butt, probably a crudrillion times, I just made that number up, but it's a long. There's a lot of times I've seen it. It's nothing I've never seen before, but because it was on accident and public, well, you're not trying to be a creep or anything.

And I'm gonna be like, no. No, it just shove your head It just happened. I was like what the fuck? Why have I been present? It's like the difference of being a holiday your birthday and when someone gets you gift out of the blue There's nothing cooler than like you know July July 17th You know could you imagine like you come to the studio July 17 and I got you a laptop and just said hey, bro. This is for you Wow just because I like you because to the studio July 7th and I got you a laptop and just said hey bro this is for you

Wow just because I like you because it's you that right there would be so much more powerful than if I bought it So do you think God did that when I saw that well I believe that I know I know you think God was like hey Yeah, buddy. This is for you. You want to cheer you up a little bit. Yeah, especially when he likes you He likes you now you ever have like you don't do good things like a little gotcha bro now you're rather sneak peak you're ever in a situation like this where you're you're almost like you're conflicted on what's going to happen like you're seeing a woman like this is horrible by the way which is going to like breastfeed and she pulls out her boob but you're not expecting it so you're like yeah like it's a

very conflicting like what do I like it's an invite for you well no it's just you feel like it's just it's strange Is she pulling your nipple out for me right now? No, it's just it's just very like what the whole back because nobody does that here. It's only weird when she makes eye contact with you when she does it. She's she's pulling it out to feed her baby but she's looking at you across.

That's different. It happened to me not that long ago because in this country women don't necessarily do that in public. You don't see it. Now you go to Europe, that shit happens everywhere. It country, women don't necessarily do that in public. You don't see it. Now, you go to Europe, that shit happens everywhere. It's not a big deal. And I'm the oldest of four.

My mom, you know, she breastfed my siblings in front of me all the time. It wasn't a big deal. But it happened here recently where this woman was sitting down and she picked up her baby to hold it and she just pulled it out. And it whipped that city. Yeah, and you're just not expecting it.

And I immediately turned around like I thought, oh, you know, very uncomfortable. But then it's like, it's what are you gonna do? It's normal, you're feeding your baby, who gives a shit. Yeah, no, it's totally normal. Like God bless you, dear thing. Yeah, so, but just, it's just, you know,

there's a, what is that called, double standard? Yeah, I mean, oh, absolutely. You can't just pull my, yeah, I can't, I can't, I can't take a moment. Yeah, why can't we piss behind buildings anymore? I don't know, I mean, I feel like sex crime now. Yeah, we able I feel like it's a sexism towards my I feel like yeah We got away with it for for quite a quite a long time there if you do it now This is how fucked up our laws are if you do it now you're gonna get on the list

Yeah, definitely don't do it near school. That is it is kind of weird how they don't separate that on Megan's law Right it's Megan's law right? Oh, yeah, that is kind of weird how they don't separate that on Megan's Law, right? It's Megan's Law, right? Oh yeah, that's, no, no, no, not all joking inside. No, that's true, yeah. Yeah, no, no, it is true. Yeah, if you're hammered and you take a piss with your, you know, you take a real stuff.

You get caught, you go on a sex offender list. Well, and what's crazy, if you've ever been on Megan's Law before, because we used to, this we found this interesting, every gym. If you work at a gym, actually, just just checking. I'm just like, oh, we used to, creepy fuck up a little joke interesting every time. If you were in a gym actually, just checking on it. Oh, we used to do it all the time. We used to pull up and see how many were around.

There's actually way more than you would think, but what they don't do is they don't tell you the offense. So you don't know if it was some poor dude who actually made the mistake of peeing outside and it was half a mile from a park. And so he's on there, you know, so or it was some real serious shit. Yeah, they don't like categorize it.

No, and I would like to know if my neighbor is like just a drunk outside peer, or he's really like chasing children. How awkward is it? You know, like that's a big deal to be actually know somebody that was on there. Yeah, they don't like, yeah, that's what I mean. That was awkward.

I was, yeah, I had a trainer who worked for me and his dad was on there. Okay, you're gonna go there Well, I won't say no. Jesus Christ. I've had hundreds hundreds of trainers work for me So go ahead take a guess. Okay, but I I did and it was like I was like a little I never yeah, this is the most I've ever spoke about it. So now millions know so Good luck trying to figure out who it was But he worked for me for years and we're buddies and I don't even remember how it came up.

In fact, I think, actually I do know, one of my trainers was pointing out somebody who was walking the gym and like, hey, do you know that guy was, you know, gotten trouble for this and I was like, no, wait. He's like, yeah, yeah, get on Megan's while I watch and we pulled him up. We were on there looking at that guy who had just came in

and up pops my fucking trainers, dad. Yeah. And I'm like, oh shit. And that was when I started like diving in a train. And you like, you don't know what you didn't, I think they tell you when the offense happened. Like I can't remember, I remember it was quite a while before that, like maybe five, seven years or so with that,

but you don't know, like you don't know what the offense exactly is. And I do know that you can get on there for some pretty, you know, Mr. Meener type bullshit. Yeah, I think there was this one kid I read about. I'm not 100% accurate or sure on the details, but him and his girlfriend were dating. She was 16, he was 17, he turned 18,

and I guess the parents of the girl didn't like him or whatever, and after him for statutory rate because she was under 18 and then he had to register. So now it was something like that. Like it was a one or two year difference, which isn't that big when you're that young, you know. Like she was 16 and it turned 17. He had just turned 18 something like that. And because of the law, now he's a sex offender because he slept with a minor, but they were like dating. That's brutal. Fucked up You know, that's brutal. That's fucked up, but for the most part It's a good thing. I mean it's yeah, it's good to know. Yeah, where all the freaks are Where's the bird? Wee-caw-shinga land of land. Caw-mera-caw! Today's Caw is being brought to you by Kain-mera coffee.

It's the only coffee that is infused with all natural nutrients for a cleaner, calmer, and more focused fuzz without the crash. Click the Kain-mera link at MindPumpMedia.com and input the discount code MindPumpACheckOut for 10% off! It's the motherfucking croix! The eagle has landed! Quee-cwa- What? First up is Big Man James.

Recommended exercises for the quadratus, lumborum, and multivitus. Okay, yeah. I don't know how you say that, bro. That's why I call QL. Hey, listen, Assa. You guys let me put the Of course, that's why I call it QL. Hey, listen, asshole. You guys let me put the question. In the lower back by the SI joints. Yeah, that's exactly what nothing I know.

All lower back related. So, okay, so quadratus lumborum, otherwise referred to as the QL, is a muscle that is involved with kind of side extension inflection. It's attached to the back, but it's on the side. There's two of them, right? On each side of your body and they attach at the top of your pelvis.

Yeah. And a lot of times people's low back pain can be rooted in this particular muscle. Now, they're talking about having pain in their lower back by their SI joint. SI joints is sacri-iliac joint. So I want to explain to the people who don't know what this is. If you go to your lower back, at the bottom,

kind of near towards the bottom part of your spine, where it meets your pelvis, right along the sides, you'll feel two kind of nodules, or two kind of, you know, bony protrusions. Those both are where the SI joint are. It's where the pelvis and the spine meet on either side. And people will have, oftentimes have, low back pain there.

And a lot of times you'll see imbalances on these, these both sides. In particular, believe it or not, people who deadlift a lot with a mixed grip can many times create an imbalance between right and left, because that slight change in the change of recruitment pattern, that's change in the change of recruitment pattern

that's gonna create that much of a difference, huh? It's a slight enough difference to wear over time. A perfect example was the video I did of deadlifting just recently. If you look real closely, you see a slight asymmetrical shift and I felt it, I could see it, you know, and it was, but that's, I mean, guys. Well, because your favorite, especially one grip versus the other. And so yeah, I could see it, you know, and it was, but that's a, I mean, God. Well, cause your favor, especially one grip versus the other.

And so, yeah, I could see that happening. There's other, to me, there's a lot more factors that come in a play though, without, I think that's a, that's a bold statement to say it's from that, because. Well, yeah, I mean, you can come from a lot of. Yeah, there's a lot of things that could be, and not addressing, you know, issues that are looming as far as, like, okay, I have to compensate just by picking things up

with lightweight. If you don't notice the fact that you already have an asymmetrical shift to begin with when you squat or all these kinds of things, this is where it really exaggerates it when you start doing deadlifts and outload. And also, after spending as much time as we've spent with break now,

I'd be willing to argue that a lot of stuff like this is actually stemming from the foot and the feet and working its way all the way up. It's now caused this. Yeah, if you took a video of yourself squatting or deadlifting from the back, you wanna pay attention to your hips, like the top of your hips. like squatting or deadlifting from the back, you wanna pay attention to your hips,

like the top of your hips. And really look closely, if one is just slightly higher than the other, then you have an imbalance and one muscle, one side, one QL muscle or, you know, multifidus muscle is slightly shortened on that one side and you've created a right to left and balance and that will cause pain right,

and what'll happen, what's the way you can kind of tell is if your low back pain is kind of on one side. Like, oh, my low back hurts and it's more on the left than on the right or more on the right on the left. That's a pretty good indication that it might be one of these muscles, you know, that's causing this particular problem. So number one, if you're deadlifting, make sure you, and you use an alternate grip, switch sides, alternate on both grips, or you learn how to use a hook grip. But one of the best exercises I have ever, ever done that really does a great

fucking job of working the QL unilaterally and helping it extending contracts, so working it in kind of this full range of motion during rotation is the windmill. I can't think of a better exercise than doing the windmill. And if you do a windmill on one side and film yourself into the other and you notice a big difference Something you can work on. This was this was highlighted when I I mentioned I had like injured it like Always back and just going through the whole rehab you heard a deadlifting. Mm-hmm. What happened exactly? shift and in the weight and so Yeah, like my body tried to overcompensate and then I felt like an immediate burn and like searing pain so dropped it.

But yeah, so just working my way back up, that was the one move that took me forever to get reestablished, the windmill. And so it was just a very gradual progression. And just like Dr. Brink kind of talks about going into that movement. So I didn't shy away from the movement, but I definitely went very gradually into increasing my ability as far as range of motion

and reconnecting with that. So it took me, I mean, months to reestablish range of motion again and not feel pain. So I didn't try and press through the pain. I got to the pain back off a little bit. Well, something else this could be too that we didn't address is it could be hyperlordosis too. Somebody like this, and this is actually kind of cool

because I'm gonna do some stuff. I have this, so I have this, which is like an excessive arch in your low back. So it sticks your butt out? Yeah, so, and this is more common, very common with women. I have this condition myself. Weak abdominals from it, my pelvis is tilted excessively, and so you're already putting extra strain.

So I was actually going to do like a little series of videos where I'm going to start doing some corrective type exercises and movements. I've already been doing little things to intrinsically work and balance this out. You know, if you have that and then you're trying to do all these other moves that the guys are talking about right now, this can be an issue. You need to address getting yourself back into a more neutral position before we're doing these rotating moves. No, that's a great point.

Rotating, I just intuitively straight away a little bit from the rotation of it, because I mean, that puts a lot more additional stress that you don't really need. You just need to kind of strengthen the recruitment pattern and even it out more. So doing like the bridging and a lot of stuff like that where I can control it a bit more before really putting torsion on that. So yeah, that's important that you bring that up.

And you can regress, you can regress a windmill quite a bit. Like instead of doing a windmill with a kettlebell or dumbbell, or even with no weight, an easy way to do this would just take a wide stance, get a stick, put a stick kind of in front of you in between your legs, and one hand supinated at the bottom, one hand pronated at the top, or at least facing neutral and slide that bottom hand down so then you're reaching up towards the top of the stick with one arm

and touching or reaching down with the other arm. So you're getting into that windmill position and work with your range of motion. If you're in pain, like Justin was saying, you go to that edge and then come out of it, go to that edge and come out of it And then switch sides and that's a real nice guide That'll help you kind of get that that bend and rotation that I have found to be so beneficial for Quadratus and Borum as far as the multiplicity is concerned. That's one of those deep erectus spinae muscles and My experience when people tend to injure and pull that muscle it's because

they're hip flexor dominant and their core muscles, their deep core muscles are not activating. So they gotta learn how to disengage hip flexors and activate more of the core. Yeah abdominals. Yeah we actually have a YouTube video on our YouTube channel Mind Pump TV. And I think you can find it by just putting in a hip flexor deactivator. And there's an exercise that I demo that's really good because it kind of helps change the recruitment pattern so that the deep muscles your core activate a little bit more effectively and kind of help with that hip flexor dominance that you don't place yourself in a position where you may injure your back or at least be a higher risk of injuring

your back. Then there's some stretches you could do. I could stand on a block or something with one foot, so one leg kind of hangs off. Keep both legs straight. And then I let that leg that's off the block come down while reaching over my head in the opposite direction So I'm kind of stretching the side of my body if you will maybe do a video of this Maybe we can record a video later Doug. So yeah, it's good. It's hard to explain. That's a good Very easy basic releasing QL stretch. So next question live to train forever

How to manage to conflicting sports for example, I power lift and do Taekwondo. You know, something similar. This is a good question though. It's a very good question. I think you have to consider the following. If you plan on excelling at a competitive level in a particular sport, you're gonna have to relegate yourself to the fact that you're not gonna be able to be really good

at other sports unless you're an anomaly. I mean, some of them exist in Bojax, in order. Or Jujimufu. He's a perfect example of an anomaly. He's a perfect example of somebody who has this unbelievably flexible dexterity coordination and then he's got huge muscles like a bodybuilder that is so rare To find somebody who can live in both those worlds

Somebody who normally is that big and muscular is definitely lost of a lot of their mobility and flexibility So well, they're very conflicting. Yeah, but even when we asked him, he said how, you know, he does what he calls tricking where he does is like flips and kicks and something. He even said if he wanted to get much better at that, he would have to. His weight's already hindered it. Yeah, he'd have to do that. But I mean that he's proven you can do it.

So you can be somebody who, you know, does a taekwondo and is a power lifter, but there is gonna be a give and take. That's exactly right. No matter. And I think depending on your genetics would depend on which is probably going to hinder you more. So maybe he's somebody who is pretty flexible and mobile and has in quick reaction.

So Taekwondo he's gonna be pretty good at naturally powerlifting. He's weaker and so he's had to work on that more or vice versa. Which one do you want to be better at, right? Yeah. That's the question you have to ask yourself. And then after you figure that out, like, I mean, one's going to take more precedence than the other. Until then, it's like, you know, you can kind of pull it off.

I mean, it's, you can get the great, like, CNS response from powerlifting. I mean, that's great for like recruitment and power, but at the same time, you know, it's like all those movements eventually, they're gonna restrict a lot of, you know, that flexible freedom that you're gonna have working on that.

If I was programming for someone like this, I would incorporate like our fortification sessions So what I would do is I would train like my powerlifting and then afterwards I would be doing like my Taekwondo so I power lift first since that's gonna be the most demand on your central nervous system and strength Mm-hmm, and then post I would do things that would complement my Taekwondo So whether that be flexibility training or whatever, or particular moves that I'm working on, I would follow that up right after I'm done powerlifting,

I would incorporate that in between. I emphasis on mobility. I mean, just to maintain that type of a movement that you need for Taikwondo. Because it's so, I mean, Taikwondo is extreme as far as like movement is concerned. Like a lot of people can't pick their leg up, they can't do these types of moves that,

I mean, head kicks and all these types of things. Like you can't get that kind of range of motion unless you are always working on it. Yeah, in Taekwondo, it's very beneficial to be light because of the moves and the positions. It's very aerial, it's a very aerial martial art. You wanna be very nimble on your feet and powerlifting, there are weight classes,

but you're just trying to lift as much weight as possible off the floor and so some size of muscles gonna benefit you. I'll tell you what, I mean, your best bet really is, if you don't care, if you're not like, hey, I wanna be excellent, you know, and competitive at both, and you're just like, I just enjoy doing both,

and just go ahead and do both, and if you like one of them more than the other, and that's the one you do more, if you want to be competitive in one of them, then that becomes the central focus of your routine, and then utilize the other one in beneficial ways, or in ways that are going to contribute. So like, if I'm a Taikwondo, if you decide,

hey, I'm gonna do Taikwondo, that's what I want to compete in, but I love powerlifting, like if I'm a Taekwondo, if you decide, hey, I'm gonna do Taekwondo, that's what I wanna compete in, but I love powerlifting, but really my focus is Taekwondo. Well, now you can program your powerlifting to benefit your Taekwondo. So you're not going in there to be the best in and out. You phase it in a way to where you can use it

to benefit your Taekwondo. And then flip, right? If it's the way around, and powerlifting is like your number one focus, you can take your Taikwondo mobility and agility and program it. It will benefit you. It will benefit you if you program it

in that particular way. If both of them are important, then do both of them in the joy. Yeah, that reminds me of when I went through this transition of getting into bodybuilding from playing basketball. I mean, I fucking love basketball. I played basketball until I was 30 years old and didn't want to give it up because I enjoyed it so much,

but there became a time where, and all the way through my 20s, I played basketball and I lifted weights. But then there came a time where I was like, okay, if I'm gonna be competitive at this bodybuilding thing or I'm actually gonna build a physique to compete with the best, this is really conflicting with what I'm trying to do. It's just very, very hard for me to manage the calories, very, very hard for me to train hard, then go play basketball.

So what happened was basketball got kind of pushed to the waist side a little bit, but I still incorporated it to ramp up calorie expenditure or take some days off of lifting. So I would interject some ball playing like that. So for sure my ball playing. I know how many times I've said that. You know, I'm in my ball playing. Got hindered while I was progressing in body building. So you most certainly can do both.

I think that's great advice with Sal said though, as far as deciding that one of them becomes a pro, if you want to excel in it, right? If you just want to be pretty good at both, you can definitely be pretty good at both with by having good balance of training in both. Well, I tried when I played three sports, basketball, football, baseball.

And going from football to basketball was such a stark contrast. It took me the entire season to finally get my shot back. Because the training was so rigorous and, you know, I was like literally building a shell to produce a certain type of power and movement that I was seeking with football. And so like for me now, I have to go to more of a skill to where I'm running and I'm sprinting like constantly. So even just the conditioning of it was a hard transition. But then you know just that skill and that constant repetitive movement that I needed

to improve my shot. Like that takes a lot of time and patterns. So just consider that. Like if you want to be really good at talking to one, though, you need a lot of time and patterns. So just consider that. Like if you wanna be really good at talking to one, you need a lot of time and patterning to be awesome at that. And then the more time you spend in power lifting is gonna diminish. So, Trev Gobal, how do you handle clients with low motivation? It's a good question.

It is, and I used to struggle with this in the early years of my personal training because I was under the impression, like most trainers are, when they first get started, that my job is to get this person in shape whether they like it or not. Get your ass in here, motivate you, make you become what you say you want to become. And I'm the guy to do it. So I'm gonna, I'm gonna, you know, I'm gonna motivate you. You gotta just do it.

It's, you know, you gotta grind, show up. It's hard work. If you really want this, this is what you have to do. And I didn't truly understand or appreciate the psyche of normal people. And what I mean by that is I'm a trainer. I'm a fitness professional. I love fitness and so for me It's like when someone says to me like I can't oh, it's so hard for me to get motivated to make it the gym two or three days a week It didn't fucking make sense to me. It's like just do it. Just wake up in the morning and just fucking do it You got to make the time like there's no excuses and you hear that a lot

You hear a lot of these rants of these trainers saying that to people like, no excuses. It's your fault. Get up off your eyes. But there's a completely different psyche that's involved. And it really hit me when I had a client who just she was unmotivated. She would come in. She'd show up a little late. You know, this was during my early years where I would train people hard because that's what I thought everybody needed. And she'd show up a little late. You know, this was during my early years while I would train people hard because that's what I thought everybody needed. And she'd miss a workout here and there. And I, one day I had a come to Jesus talk with her

as well as I call these. And I sat her down and I said, look, how bad do you want this? Because you told me you wanna lose, I don't remember what it was, 20 pounds or whatever. And now you're coming in, you're half-assing it, you're not pushing yourself, you're not doing all the things that I'm telling you to do. And I need to know if you're serious or not, because if you're not serious, then I don't want you to waste my time.

And she left, she never came back. And I ran into her a few years later, and she was in worse shape than before. And, and exactly, that was my thought. Like, there's two things I could have thought. I could have either seen her be out of shape and said, ah, see, fucking lazy, not gonna, or I could have looked and said, wow, I really didn't help anything.

Like, there was no, if my, if the outcome that I wanted was to get her to add fitness into her life and change some things, I failed miserably. But at the time, I thought I was being awesome, right? Like, you better, you know, do this or not, or I'm not going to help you. And so I made them. Exactly. And so I learned that, you know, if I have a client that shows up once a week, and in that once a week, we do a lot of hanging out and talking, and I do some things that they enjoy, and then sometimes I throw in things that I know that are really gonna benefit them.

But they've been coming for five years once a week, whereas before they did nothing. That's better than nothing. It's a lot better than nothing. I'm making a positive impact in that person's fitness and I'm helping them create a relationship with exercise towards not this dreadful, horrible, shitty thing that they have to do.

So yeah, that's totally what you create. Exactly. When you come in and you're just a hard ass about like these arbitrary numbers and all these things, like you have to make it at least three times a week or you're sucking it life. You know, it's like, what is that? What good does that do to somebody who's not even there

once? And so I realize like part of my job is to create a situation in an environment and a relationship with this person to where they love to show up. Okay, that they enjoy so much showing up that that'll override their previous notions of hating exercise. And eventually that'll create a good relationship with exercise. When I made that final transition, which was probably a few years into my personal training,

it took me a while to figure this out. My member and client retention rate skyrocketed, and my ability to impact their long-term success to where even if I didn't work with them, I found them continued on with fitness skyrocketed. Now I became extremely effective with my clients because they'd show up. Like I would have clients show up, especially in the beginning when you first start training someone who fucking hates

exercise and just hate you know they just have a negative you know relationship with exercise and just can't stand the whole thing they have a negative body image you know bad body image issues with themselves. I'd have sometimes I'd have clients come in and I could just see it on their face they don't want to be there had a tough day at work, and I'll ask them, I'll say how you feeling today? Like, oh, I feel crappy. I really don't wanna be here. And I'll say, you know what?

You wanna just go for a walk outside? Let's just go for a walk outside and talk a little bit. And they, one of two things would happen, either A, they'd be like, well, am I gonna be wasting my time? I'd say, no, we're moving. And if you feel like halfway through a walk, like you're feeling better, then we'll do some exercises. But you're still here, you're still moving.

And that's the first step. And, or number two, they're super right off the bat. Like, wow, I can do that, that's great. And people stop cancelling. People started becoming more motivated to show up. It was this phenomenal thing. So that, for me, was one of the most effective things I ever did. Well, I think to with this question,

you know, how do you handle clients with low motivation? Well, the first thing is like, you really have to have a deeper conversation with them. And you need to dig a little bit deeper and find out, you know, what's going on at home, you know, what's going on at work. Like, what are the barriers that are sort of like, they're going on at work, like, like, what, what are the barriers that are sort of like, they're already putting in place of like, why the gym is this like, you know,

enemy to them or like, why, you know, this feels like, like, something that like, they're not like fully bought into the concept of it yet. Or just, you know, really just like, ask them more questions and then, you know, see see see what things that like they they respond to the best like my I'm always just constantly trying to read them their body language Where I see sparks and where I don't see sparks and so I'm trying to play and move off of all those kind of cues and just get more in tune with that Well, I really like this question because this, uh, this reminds me a lot of like, um, leadership and the same type of rules that I would apply with my staff. And this took me, uh, something, Sal says a couple of years, took me quite a while in my

career before I really put this together. And, and I noticed it not only in my clients, but even my staff and in that leadership role because motivating people to do something that you ultimately want them to do can be challenging. And one of the things that when I'd be leading a staff that I talked about this before in the podcast about finding out what people are good at and making them great. That was some of the single best advice for business.

When I realized that there were a lot of parallels with that with training clients, it was like this light bulb went off, I was like, oh shit, okay, well, I forgot that for a trainer, for people that are into health and fitness, we love this shit. We, we love learning and getting, like, being not so good at anything, getting better. And that we're already intrinsically motivated. And, you know, that's not your client. Very few clients come in like that where they're like super motivated. And a big part of your job is to motivate them. And so one of the things I think about is like, okay, well, what is it like for

me when I'm learning a sport or learning something? Maybe I'm not as excited about. And I'll use golf as an example because I didn't want to fucking learn how to golf. I was golfing because my best friends did it. And I remember like trying to learn how to golf and listening to them teach me, I was so fucking frustrated because of all the information that they were giving me and telling me to do. And I was just like, ah, and then I'd feel like I'd figure one thing out and then regress. And think like your clients are the same way too. Like you're feeding them all this nutrition information, all these muscle information, all this workout information, all this cardio information, all this supplement information, you know, and then you're on top of that trying to hold

them accountable to do all this stuff and change habits that they've been doing in their lives for 40 years. That's a lot of fucking information for them to absorb and then to be motivated to do it. So something that helped me was to really regress all of that and to find little wins, find little things that I could focus on because just like, I'm sure anybody in here

has ever dealt with is like when you start to like when it's something or do well at it that in itself is very motivating and sometimes as trainers we take for granted some of the most simplest things that we do at a habit or that we found really easy for us pick up and we just expect that of our clients and in reality a client just making the habits of getting up and fucking walking every day for an hour is a huge feat for them. Like they were just before you, they hired you.

They were walking maybe a total of 4,000 steps in the day. And now I'll send you're telling them to do all this training, you want them to diet, all perfectly, you want them to do all this shit. And they can't, that's a lot. And then they keep failing and then they get demotivated. So, and this is why when I first take somebody on, I don't give them instruction at first. All I want to do is I want to assess and I want to see what they do.

I want to see how much they move, I want to see how they eat, I want to see how many times they would get to the gym, if they would even get to the gym without me telling them to get to the gym. And then from there, the gym without me telling them to get to the gym Yeah, and then from there I'm gonna make these little micro adjustments so they can win So they can come back to me at the end of the week and be like hey, guess what Adam? I went for a walk for 30 minutes and I made sure to do those three stretches that you taught me and this and that I'm like Fuck yeah, great job You know so they you start So you start adding up these wins

and you start increasing what you're challenging them by small increments and you'll see that you'll get much further with your clients than laying out all the plans in front of them. It's like when my buddies were teaching me golf and it was like your hips, your wrist, your head, your arms, your forearms, the way you follow through your eyes, it's just like, holy fuck, this is just one step at a time.

There's so much for me to absorb and some clients, they'll get it, right? You'll give them nutrition, you'll give them the exercise, you'll give them all stuff, and they'll go do it, but that's not most clients. Most clients are going to fight you, are going to whine, are going to complain, are going to struggle, are not going to be motivated. And so you've got to find these little victories for them. And the only way that you can do that is to really assess and figure out where they were

or where they're currently at before they hired you. And then when you give them stuff, you give them small, achievable goals to help build some momentum for them. Isn't it interesting to how like the wording changes too. So like I used to break somebody down with their assessment and then afterwards we'd kind of talk about it and then I would always highlight the negative,

what they were incapable of. And then I caught myself one day, I'm just like, yeah, that's valuable information, but I mean, who benefits from that more? Me, me coaching them, and learning that about that person, whereas they learn it, but they learn that there's an answer to it.

I'm highlighting the fact of the positive elements of how their body will feel, how all these things are gonna line up, how this is gonna build strength overall. More of those points versus like, you can't do this, you suck at this, I'm gonna help you and fix you. Yeah, but a person's gonna show up,

the average client is gonna hire you and show up to the gym and they're gonna hate, they already hate exercise, they already started that way. I don't like this. I don't know how to do this, that's why I't like this. I don't know how to do this. That's why I'm hiring someone. I can't be motivated to do this on my own. That's why I'm hiring someone.

These are the, by the way, the top things that someone will say, if you ask them a why'd you hire a trainer, these are the top things. We'll do it on my own. I don't know what I'm doing. I hate exercise. I don't enjoy it. So you get asked them, why don't they like the exercise. Number one, probably didn't

work for them. It's hard work. It's not enjoyable. They show up. It's painful. It sucks. It's something they're not good at. So your job then is to make it enjoyable. Make it something that they enjoy doing. Make it, you know, make them realize when they show up, they say to themselves like oh i could do this and they can do this but but they can't do it if the first fucking you know workouts are it like if you're throwing everything in the kitchen seat at them all you're gonna do is reinforce to them that this sucks

and i can do this this is something i can do you got to go like i'm was saying one small step at a time but you know I have a client who now has been consistent I don't I haven't worked with her For a year now, right since I since we left our previous jobs But when she came to hire me First off, I was a last resort. She had done everything else. She had pain and The reason why she came to hire me is because she hurt her chiropractor referred her to me

But she came to me and she came to hire me was because she hurt, her chiropractor had referred her to me. But she came to me and she literally said to me, I'm only gonna meet with you once a week and I don't wanna do this. Those are exact words. I don't wanna do this. This is my last resort and I'm not coming more than once a week.

And so I said, no problem. We'll work with once a week. I don't need more than once a week. And for right now, because you're doing nothing, once a week is more than that. Once I explained that to her, was like okay that sounds good because I could have said oh well once a week's nothing you might as well not do anything which which is what the previous physical therapist and trainers that told her

which totally crapped her out and I said no once a week's fine that's better than it's more than zero times a week and there's a lot we can do with that because you're in a very decondition state. Number two, when she'd show up, I made sure that she enjoyed it. And one of the things that she, this is just, this was her personally, she liked to have good conversation. So we'd have really good stimulating conversation. And after about five months of being consistent, you know, she told me she says, you know what,

so she goes, I still don't like exercise. She goes, but I show up here because I like to hang out with you. And I knew, I knew it was a matter of time. It's a matter of fucking time before she enjoys exercise because that connection is naturally made. She's showing up, hanging out with me,

enjoys hanging out with me. She just as a side effect is exercising because that's what I'm doing with her. Before she's gonna realize it, those two connections are gonna happen. And sure enough they did. Now her pain started getting better. She could move more.

And I didn't say shit. I didn't tell her you need to come in more than once a week. I left it. Once a week we'll do this forever. If that's all you ever wanna do. She came to me, it was about six or seven months later. Hey, do you think if I worked out an extra day a week that I would progress a little faster?

And I said, well, absolutely. I said, I know you initially said you only wanted to come once a week, but definitely you definitely accelerate your progress. You've already been with me for six months once a week. Your body's ready for an extra day a week. Why don't we try it out and just add an extra day here and there and see if you like it.

And she became very consistent, can she enjoy it? Now she's connecting her progress, how she's feeling to the fact that she likes coming to the gym. And we did this over the course of a couple of years. She started exercising on her own. This is a woman that never in a million fucking years would do any form of exercise on her own, ever. She couldn't stand it. Now she's asking me for exercises to do on her own do any form of exercise on her own. Ever she couldn't stand it.

Now she's asking me for exercises to do on her own. She's doing stretches on her own. She's working with nutrition, which she told me in the very beginning, it was off limits. I'm not doing nutrition. Don't even bother talking with me about it. Now she's doing nutrition. Now she's noticing the benefits of that fast forward. About two and a half years later, I sell that facility right.

We're doing mine pumppump full time. So now I'm referring her to another very, very good trainer. And she's still consistent. She's still doing this. She's still working on her own. This is like, you know, three years later. And this is a woman, again, who was very open, like, I ain't doing this and I can't stand this.

That's a huge victory. Had I tackled that with my previous methods of, look, that's a waste of time, you gotta commit yourself, you gotta come in, you gotta work out, that's what this is all about, don't waste your time. She would have never done it, it would have never worked, she'd be in much worse shape in terms of her pain and her fitness, it would have been a huge loss.

This is actually one of my favorite parts about being a trainer. I love this challenge. I find this is also what got me into leadership roles is just I loved figuring out the little things that make everybody tick because everyone is so unique. You know, there is no like one exact answer for this person. Like, how do you motivate an unmotivated person? Well, fuck everybody is motivated different.

I know for sure, in general, one of the biggest mistakes I made as a trainer was giving too much too fast to somebody assuming that everybody could handle all that at once, you know, because it didn't seem like a lot to me, but it is. It's a lot for some people like Southay and like, you know, some people one workout a week is like this whole new thing. And honestly, like that's your job. and this is your job as a train if everybody came in motivated and easy and we all talked as trainer Like oh, yeah, I love training athletes You know nothing like training somebody who shows up like I got a fucking goal in six months

I got to be yeah, I mean those those people are like tell me what to do I'm gonna do it in fact the heart the thing that you got to do with those people rein them back in, right? Because they're more than likely gonna overdo things and you're more worried about them over-training or overdoing it so you're constantly reigning them back getting annoying. Yeah, right. So that's an easy client to train, but in reality, most people are busy, high stress, family, kids, overweight, emotional issues, you know, all kinds of stuff going on inside them. And, you know, I really enjoyed this process of trying to learn like, how do I become this great coach that could get this person who has got all these issues going on to win? How did I get them to win? And, you know, starting with

small incremental goals that you give them and celebrating those, celebrating those small victories and getting them motivated. I mean, I really, I take that on as a challenge. I used to love, I mean, when before I was in leadership and I was just a trainer, my boss has always gave me the hardest client. Like if someone signed up and they were the pain in the ass client that complained or had, you know,

there's always that person who signs up and they have like all these I don't want to do this. I won't do this I don't know and I want to and I want that and I want that allergic to late Also, I get I get a call over the loudspeaker. Uh Adam to the front desk. Please Adam to the loud Adam to the front desk. Please and then I come up and be like hey, we get this client for you She don't want to do this. She doesn't like this. I'm like oh awesome You know, but that I like that. I like that challenge of, this isn't going to be easy. I'm going to have to figure out how to get this person going and what makes them tick. And you know, you just got to take it on as a trainer as a challenge. Instead of riding them off,

it's like, oh, they're a bad client. Oh, they're never going to see results. No, just because they're not motivated like you're motivated. It's not, it's not that at all. It's just that you got to figure it out to try try and that's the fun part is taking somebody Who probably thought they would never be someone who loved to work out and like doing this shit and six months after being with you They now found a new love and passion for health and fitness and it's our jobs as fitness leaders to to be able to do it Which is also why mind pump is so hard on the fitness community and the fitness industry because there's a lot of bad motherfuckers out there. There's a lot of bad people out there that are giving

bad information that they think they're inspiring because they do all these cool photos of their shirts off and you know, beast mode this and talk about this and hype all this. It's like, no, like that ain't real. That ain't real people. Real people don't see that get motivated, workout, change their life.

Now get the fuck out of here. You know, real people are dealing with all kinds of real stresses, real people don't see that get motivated, work out, change their life, not get the fuck outta here. Real people are dealing with all kinds of real stresses, real shit going on, are not motivated to go to the gym. They're paying you because they can't do it themselves. And because a video online doesn't hype them up enough to get on there and get to the gym. So that's your job as a trainer, is to figure that shit out.

Healthy, happy and free. What are your worst habits and how do you tackle them? Yeah, that's a good one. God. Tell you what, so I used to have, I don't know if you call it a habit, but I mean, I guess you could. I am notoriously, I don't know, call me ADD,

or you know, I hyper-focus on what's in front of me and everything else I forget. But this was a big problem for me when I first got into management in fitness. I became a manager at a very young age. I was 19 or had just turned 20, I think, when I managed my first gym. And the reason why I was promoted so early was because I was this big top producer, but there's a big difference between being a top producer and then having to manage a massive staff.

And I could have just been the top producer and my clubs would have always done well, but it would have been a lot of it on my shoulders, which initially was how it worked, but once you got to bigger and bigger and more difficult situations, I quickly realized I need to be able to really develop a team around me and that required me to have a higher level of organizational skills at least, or being able to think and act

You know more than just what's in front of me instead of putting out fires, you know all the time I had to kind of prevent them and so the way I tackled this was because I was notorious, right? I get some paperwork or I'd get instruction from my district manager Sal, I need these statistics or whatever. Okay. No problem. Those will happen They'll never happen because I'm focused on what's happening in front of me. That, you know, particular paperwork or whatever gets buried and I just didn't do it. And I got away with it because I would produce. But like I said, I got these bigger clubs and I had to figure it out. And so someone taught me one of my early mentors taught me the second it touches your hands, take care of it. As soon as you get it,

do it that second because that's how you operate. And so rather than trying to change how I operated, you know, really change fundamentally how my brain worked, which is a big, that's a very tough thing to tackle. Like I have to completely change how I operate. What I did was I just used that, that way I operated and just kind of managed around it

or at least used it to my advantage. So the second someone handed something to me, Sal, we need the statistics, boom, I do them that second. Sal, you need to call this member because boom, I do it this second. And when I started doing this, I never had a backlog. I became far more organized because I was able to handle shit, right that second. And I extended this to other parts of my life because this particular bad habit, it showed up in other ways like I would lose shit all the time. Like I put my keys down with the fucker, my keys,

I don't know where they are anymore, I lose my wallet. Oh God, where is it? And it took me 30 minutes to find it and it was very frustrating, I wanna kill everybody around me. And so I started to tell myself that there's a special place that I put my shit down. There's only one place I put my stuff. I still do that to this day. You guys will notice in the studio when we record my bag is in the same fucking place every single

time. The reason why I do that is I develop that that strategy because I lose shit. So I always have a designated place where my keys my wallet my shit goes. That's where it always goes and that's where it's always going to be. So that's how I tackled one of the worst habits that I've had and my entire life that just plagued me. Wow. This is a little self-reflection for us here, huh? Revealing. Yeah. Let's see here. My worst habits, being present, sharing my feelings and die coke. Oh, those are my three.

So, wrap them off, I got them. Yeah, being present. Sharing your feelings? Yeah, being present. Oh, you don't share your feelings? Yeah, being present, I'm not present a lot. Sharing my fat, sharing my feelings. And then die coke.

So being present is a tough one for me. I'm definitely a a cerebral person. I'm a major thinker I can't send I can't tend to I can't seem to like kidding fucking talk as I'm my head somewhere else right now I can't seem to focus on one thing at a time. I'm always If I'm doing something and I'm also thinking about something else that needs to get done So that's a major issue that I have. And it hinders a lot of stuff, projects that I need to complete or get done. And part of what I've done to tackle that is kind of where I'm at currently right now with meditation and breathing techniques and shutting off my electronics by seven o'clock.

So these are all habits that I'm trying to create for myself that are is definitely helping. I mean, I've seen a lot of progress in the last few months that I've been implementing those things and it does take practice for me though. I really have to try and focus on being mindful and being present to what's going on right now. So that is something.

Do you organize it? What do you mean? Like, do you say to yourself, like, okay, this is something new for me. Being present, do you say, okay, night? This is my routine to be present, or like, are you scheduling it to try and get it into? Well, I'm scheduling it like this seven o'clock thing,

so I've verbalized it so like Katrina knows this. So like, let's say I come home, like, this happened last night. And I got home from work to come home and work some more. And it was like 6.30 and she's like, well, what are you gonna do? I'm gonna go to my mom's or I'm gonna shower, what's your plan tonight?

Are you gonna work all night? I'm like, no, I got 30 minutes. 30 more minutes and then I disconnect, like I promised that. Sometimes I'm trying to disconnect earlier. But at seven, I will actually take my phone, go upstairs, set my alarm for the morning, for my next morning alarm, plug it in, and then I'm away from it.

I'm done, I'm done. No more responses to texts, no more getting online, seeing where the business is at, none of that bullshit, so I'm done. So that's what I've done for my home life and becoming more present and my relationship and things like that. And which is kinda neat because that also carries over

into the sharing of my feelings thing. So I'm really bad at that. I'm like the guy who doesn't like writing cards and doing shit like that. So and that's taken practice for me. Like I have to, and I think this is okay. I have an awesome partner who, you know, we have great communication. I've been, she knows that I fucking suck at this. So she totally appreciates when I do these things because she knows that it wasn't like natural for me.

You know, I'm going to be honest. It's a shocking one to me that you said that, sharing your feelings. I wouldn't have guessed that because I'm a communicator and I'm open. Well, because I've seen you, I've seen you share your feelings, you've said things. And it must be certain situations where you feel like you're more so with like women, right? And family, family and women, like you know, like my love, like I'll share like this, like I have no problem with humbling myself

and humanizing myself and making fun of myself and being open and sharing like that, but sharing my feelings of love and compassion and like my family and my relationship with Katrina, this is just something that love was shared with me differently as a child and so I've been trained up a certain way, which is also why anybody who's known me for a long time, that the best way or the habit that I've created for a long time is financially. I mean, and you guys have experienced this already, you know, the time that we've been together, you know, I'm the one who randomly buys things for us and does stuff like that with money. That's my way of showing you that I love you, right? That's, but instead of expressing it, which would be a lot cheaper and smarter, right?

So I'm trying to... Well, maybe we don't fix that. You're right. But then time is... You know, when you're in a relationship, these are things that you have to be aware of and you have to learn to do that. Otherwise, you're gonna have a miserable partner.

I happen to have a partner that understands this and knows my upbringing and is patient with me. And it goes a long ways when I do those little things. So a lot of that's just that habit. I actually, I know when the last time that I bought a card and flowers and I brought it to her, and I had to for quite some time there, like make it like a schedule thing like you're saying, like it's like, okay, hey, don't ever let, you know, two months go by where you haven't bought flowers or got a card. And so, you know when I first started,

it was like I had to put reminders to do that where now it's just to have, like now I've created a good habit. Now I know like so long has gone by, I haven't done something with that. Make sure I swing by, pick up flowers, grab a card, sit down, write something, you know what I'm saying? And just, and once I do it, I'm okay.

Like I once I start writing, it's not like I'm like writers block, oh my God, I don't know what to say. Like, it's just that act. Like, I just, it's not a natural thing for me to like, do these type of things. So, the scheduling or the reminders, this really, this reminds me too, like I brought up one of the best things I ever did with my staff, which was setting these

alarms to go and praise them. I had to do that. I needed the reminder to create that habit. Now, once I done that for a long enough time, that became part of my leadership. I just do that. Now, if you ever worked for me, I know how powerful that is because I've seen the benefits from it. I know that when I walk over and I touch someone on the shoulder and I tell them, you know, what a great job they're doing. It's fucking unreal, what that does for loyalty with your staff. Well, different with your partner, right? So this is something that I'm consistently working on. I'm far from good at it, but I definitely recognize it

and I'm those are the habits that I'm trying to create to better that. And then the Diet Coke thing is, Jesus, you know, that's just an addiction problem. That's just flat out, you know, when I competed Diet Cokes or something that I used as my, like my sweet tooth because I was eating such a fucking plain diet for so long that like a Diet Coke seemed like I was

having the biggest treat in the world. And so because I would allow that in through the first six that of the eight to 10 weeks that I'd be cutting for a show because I cut it out eventually, but it would be a part of it, my body craves it. And so now, like I switched over to the green cogs a long time ago where I'm getting at least cane sugar and stevia instead of all that fucking aspiratain.

But still, it's not something that, it's fucking worthless calories to me. And I know that my body's addicted to it. So like, you know, what I do to handle that, like Katrina and I will buy like, we'll buy a six pack, you know, and that's gotta last me, you know, I won't go out of my way to go buy it somewhere else

or go get it, it's like, you know, I'll let myself have it. And then eventually what I do is if I know that it's been like, you know, four or five times that we've grocery shopped in a row where I've been allowing that, then I go, it's all T from here. I'm switching over to T and I'm going to get that out of my system completely. One thing I've always been really good about is recognizing if I have some sort of an addiction

or a habit that's not good for me that I've created, I do a pretty good job of not letting it take control of my life. And that's probably because I've been around a lot of addiction, I've created. I do a pretty good job of not letting it take control of my life. And that's probably because I've been around a lot of addiction. I've dealt with a lot of clients that have addiction. So I right away notice it in myself if I see myself heading down that path. And then I also don't try and freak out and demonize it and make it a big ordeal, just say,

hey, this is not the most ideal thing it could be putting in my body. It's worthless calories. You know, I just got on the kick with the range of Patrick shakes where I was making those. That was a great replacement to that. So it gave me something else to be drinking and focusing on then drinking the diet coke.

So these are the three main ones that I can think of. Mm. Yeah. That better been enough time for you to come up with some. No, I've had it here for a while, not a while. I've lost it. And it came back and then I lost it. Now I got it. No, it, then I lost it. And it came back and then I lost it. Now I got it.

No, it's procrastination is one of them. Okay, this is one that's sort of been part of the way that I get through any sort of deadline, any sort of school project, any project in general, like I tend to wait till it gets super intense and then to tackle it. So, you know, that's one of them.

Procrastination, the other one, like, it's very similar to like, a lot of what you guys bring up. I think that's why we're all kind of alike. Like, being present and, you know, being a more mentally available, you know, at home or for my friends or for my family or whatever, anything besides work, like I tend to have to actually consciously switch gears

and then live in that gear for that moment. And then the other one was just like caring about things I need to care about that a lot of times I don't. And what I mean about that is like basically like there's things like, I know that I could be doing, like whether it's at home or with my body or if I'm eating a certain way or just like, lots of things that are upkeeping my car and handling all these very task-oriented types of things. I know I should be tackling every single day and just not shying off my list and just being really organized.

I've learned, and I don't know if this is just, I've adapted to this to where there's a certain total pull of things that are on my priority list for the day. Then I tend to stay within three things and I smash those things. Everything else underneath that just gets washed away. I can't seem to take on more of those items to keep everything else in balance and in check. One thing that I've done is reorganize the structure of that. And I've realized that, wow, I am just so consumed with these two, three things in my day.

And that is all I've thought about all day. And so I've started to mentally check myself and then go down the list. And I've even written it down sometimes, and that's helped as far as things that I should be concerned about and things that I can visually look at it or just mentally think about, have I done something for my wife and helped her out in some way? Like, right, as I step in the door and not been like,

oh my God, it's so tired and sit down. So I was like, I'm not sitting down when I get home. That's the first thing. Yeah, I, you know, there's a saying, what you resist persists. And it's funny, like Adam, you said, I don't make a big deal about it. And I don't say, oh God, I need to cut this out.

Like I just, I acknowledge it and I slowly reduce it, or whatever. It's very, very true, like that, like, you know, because I tend to procrastinate too and there's definite things that I don't, I just put off because I fucking hate them and that's the mentality that I get, like I hate it, I hate it so bad and so I end up resisting it more,

which only makes it persist. It only makes it a bigger deal when I can just kind of be like, well, I don't like to do it. And you don't have to do it all at once. And I had to teach, and so having kids, like that really, I mean, that cut out, like a huge amount of like any selfish time

where I was like, I was just lazy to where I would like, I'm gonna get to it in this sort of time period of my day. Well, now I don't have that time period of my day. I have to really like step up my game. And so I started to just, okay, I'm looking at this, itemizing it one thing, very much one thing at a time. And I'm notching something off. If I accomplished one little thing of that,

I feel like, you know, that's way more successful for me because then it'll snowball. And then one day I may have a lot of time, but I've already put in steps leading up to that where it goes a lot faster. This, I also think that like, yeah, and talk about what people, this is kind of my definition too of what like love is.

Like when you find a partner that, you know, really compliments these areas that you struggle and that you are weak at and then and they enhance it. They don't make you feel worse because of it. They don't you know constantly bash you because of it. It's they learn to help you grow in this area or develop good habits or they carry some of the load and example that just literally this Valentine's Day, you know, being present, being mindful, we've been so caught up in mind pump.

I have two of my best friends, moms that literally were played an intricate role of raising me along with my own mother because I spend a lot of time at their houses and holidays for them. You know, I've been so busy and disconnected that I haven't had a chance to go see them and visit them. And she makes an effort to, and she knows how important they are to me. And I know that when I get pressure from them because I haven't been seeing them or doing that, it affects me, it affects my mood.

And instead of bashing me because I'm failing there or that's a struggle from me right now, she picks up the load and she gets online and she has flowers and strawberries and chocolates and stuff, shipped to everybody and sits down while I'm in the middle of doing something else. I was like, hey, we got to write a card real quick for someone so I was mom, we got to write a card for someone so I was mom and a quick and does that for me. Then the response that I got was just amazing. I wouldn't have been able to do that without that partner. And I feel like these are the things that, as you get older, you start to realize that's important.

Like this is what's important because this is who I am, I know the 35 years old, although we all continue to evolve and grow and change, not much of me is going to change. This will be forever probably my weak points. I've already created that as a person that, I'm not gonna also be be this like super organized. Can I get better?

Can I do better? Yeah, absolutely, but I am who I am. And finding somebody who compliments those areas, I think, is just, man, talk about that helps me a lot. I feel like I wouldn't be who I am right now if it wasn't for my partner. I mean, she does so much for me to accomplish what I accomplished. So I find that if you're in a relationship that isn't taking you

somewhere, reminds me that quote that I put up a long time ago, of trying to find it maybe I'll repost that. It's been a long time about relationships. And if it's not taking you anywhere, it's time to abandon ship because you know, you want a partner that's helping you in these areas that recognizes that and doesn't make you feel worst for it, but makes you better.

So I think that's an important thing to note too. That was very touching. Thank you. Listen, if you like Mind Pump, leave us a five star rating review on iTunes. If we like your review and we pick it, you'll get a free Mind Pump t-shirt. Also, go on Instagram right now. Find us at Mind Pump Radio. Don't forget you can ask us questions there

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