 In this episode of mind pump the world's favorite podcast for fitness health and entertainment your favorite podcast We answered fitness and health questions So we have people who listen to the podcast or watch the podcast on youtube And then they ask us questions on our instagram page mind pump media We pick the best ones and we answer them, but the way we open the episode is with an introductory portion This is where we talk about our lives. We tell stories. We talk about studies Today's intro portion was 45 minutes after that We answered the fitness questions by the way if you want to get some time stamps On what we talk about throughout the whole podcast you want to fast forward to your favorite part Go to mind pump podcast.com But for the rest of you if you want to enjoy the whole thing That's the best way to to eat mind pump. Listen to the whole thing. Yeah knows the tail start from beginning Go all the way to the end So i'm going to give you guys a breakdown right now, right? We open up by talking about the reverse goldilock move that adam did Up in tahoe. It's not a sexual move This had to do with bears. Yeah, yeah bears. I hate those bears Then we talked about barbecuing outside here in the bay area if you live in northern california and you walk outside Be careful. Don't breathe too much because there's a lot of smoke you'll get a nice rotisserie And so i was i was thinking about barbecuing outside and just naturally smoking my meat Now the meat that i'm talking about is from butcher box. So butcher box delivers Grass-fed high quality meats to your door. So if you want to eat meat that's higher in the better Essential fatty acids omega-3s has better nutrient profiles better for the environment animals that are treated better But you don't want to spend a ton of money like when you go to whole foods go to butcher box They they locally source it deliver it to your door eliminate some middlemen So it's less expensive and the best quality and because you listen to mind pump We have an exclusive offer we're gonna hook you up just for you If you want to check that out go to butcher box.com forward slash mind pump Check out the offer on the page. We think it's going to blow your face off Then justin talked about his crazy weekend He got evacuated from his home because he lives in the santa cruz hills Uh, so we talked all about that. Can I get a win? I talked about the baby shower that we threw over the weekend for uh, my wife She's having a baby soon. Yeah, that's exciting Then I talked about one of my trainer friends who is now moving to the online Market and is finding extreme success Now if you're a trainer And you want to do that one of the best places to go and get educated to learn how to do that is nci They give they have so many different courses and certifications on helping you become a better online trainer through nutrition coaching through working with people's hormone imbalances Food intolerances and much more an nci the owner of nci is a good friend of ours So he gives us the best discounts and deals offered anywhere Okay, so if you're a trainer go check this out. By the way, if you're not a trainer You want to learn some free stuff go check this out too Just go to nci certifications.com Forward slash mind pump. There is a ton of stuff on there for free free courses free classes Totally free just for mind pump listeners And then we finish out the intro by talking about college Versus experience then we got into the fitness questions fitness and health questions. The first one is what is your opinion on gymnastics? rings The next question this person says you talk a lot about performance goals over aesthetic goals What are some good performance goals? I should focus on The third question if you were to write a full body workout routine What primary primary exercises? Belong in there. What would you build the program around? And the final question this person wants to know what we think of boot camp workout classes Uh, also this month all month long one of our most popular maps programs maps performance is 50 off Now this is a muscle building fat burning metabolism boosting workout program that utilizes traditional exercises and non traditional functional exercises in other words Not only are you going to get great results, but you're going to have a lot of fun While following this workout also by the way for all of you out there Who don't have access to a full gym or to barbells and barbells and squat racks You can actually follow maps performance with just the dumbbell So if you have gym access or you have a full home gym You can follow it as we originally wrote it if you just have dumbbells There's a mod included for free that takes you through the whole workout with just dumbbells Of course in the program. There's exercise demos. So you log in You look up the exercise and we teach you how to do the exercise perfectly We also tell you how many reps and sets to do of each exercise There are phases within this program. The last phase is a lot of fun It's explosive training if you've never done explosive training, but you want to reap the benefits I highly suggest you check out maps performance. Here's how you get the 50 off Go to maps green.com. That's M. A. P. S. G. R. E. N. Dot com and then use the code green 5 0 that's green 50 with no space for the discount And it's t-shirt time Shit, you know, it's my favorite time of the week. Oh, yeah Very light reviews this week. We only had like eight total reviews But we do have two winners Well, look, hold on real quick that listen if you want a really really good chance at winning a free Mind pump t-shirt because the chances are really good Go to our facebook page Leave a positive review there or go to itunes And leave a positive review there and then what dug does he goes through And he picks the ones that he likes the best and then you win a t-shirt. It's really easy Yes, indeed. So the winner for the apple podcast is Just in case and for facebook we have rebecca mensa Both of you are winners in the name. I just read to itunes at mind pump media dot com Include your shirt size and your shipping address and we'll get that shirt right out to you Adam we're on. Yeah, now you can tell me finally. Uh, what the hell happened on our sign Yeah, what the heck happened, dude? I've been waiting to hear this First let me tell the audience what I'm talking about So adam goes up to, you know, tahoe to stay at the house and he's up there with some family And uh, we get a video sent to us in our group text Yeah And the video is adam he's got obviously angry you can hear in his voice. He's got the angry tone And he's walking into the house the door is open and there's Protein bars on the ground wrappers then he keeps walking in there's like meat sticks and jerky all over the place Organic valley wrappers everywhere. Yeah everywhere. You see and then he points to the wall There's like a looks like scratch marks and then you realize a bear broke into our house and It looked like there was food every first of all, there's a very muscular bear somewhere around our house now Because it looked like he got into all the supplements and all the yeah, so what happened So the the funny part about all of this was that it wasn't until uh late that night so afterwards where we're sitting by the fire and My mom like, you know, I got this the first time all of my family's been together up there And so You know, I got a big family So everyone's like talking back and forth and my mom finally like silence is everybody's like son son I want to hear the bear story like tell me What happened and how that went down and like so they they weren't there when you walked in not my mom So what happened and what I didn't realize that was what was funny about this whole situation was I actually didn't realize how fucking scared I was until I retold the story So my adrenaline was what was going so much Because of the situation so I pull up with Katrina and right behind me is my sister and my sister's got four kids You know and three of those kids being under the age of five So she's got three little ones I've got max and Katrina and we all pull up at the same time when we pull up our side breezeway door is wide open So right away. I'm like, oh shit. I jump out real quick I tell Katrina hold on wait and I go running up to the door as I walk up to the door I see that there's a peanut butter jar That's completely empty. That's outside And then right at the right at the edge of the door is you know, the protein bars like you're talking about And so I look back and I yell at my sister keep the don't let the kids come in yet Hold on and I tell everyone to hold on and I start to walk in And so I'm retelling this story and as I'm retelling it like I'm getting like scared telling but I'm like Oh, shit. I was fucking scared. I didn't realize I was scared because my adrenaline was going so much to make sure that all the kids And everybody was safe But as I'm walking in here's the thought that's going through my head We have a we have like what I thought was the super alarm I mean Doug has has put A sensor in every room at every angle so that like if a if a freaking raccoon crawled in there It should go off And so I'm going why is our alarm not going off and I know it was set And I'm thinking to myself as I walk in the first door and I creep around the corner Like this motherfucker could be in there Right now like this looks like it's fresh. What could have happened and maybe the alarm hasn't gone off So as every time I come around a corner, I'm like looking back over my shoulder I'm looking to the side like and I'm like tiptoeing in to be as quiet as I possibly can And every time I come around a corner because what you want to do is surprise a bear Well I well, I certainly don't want and here's my brother. I'm telling the story and my brother who's grown up in truckie And he's like, why didn't you get in the kitchen and just start banging some pans? I'm like, yeah, that's a real good idea. I thought about that start slamming some pans together While I'm in the middle between him and the door getting out like that is yeah, where's he gonna escape exactly? That's why so I am creeping I'm not you don't want to come in yelling when you're that you're the you're coming in the exit You gotta run right by him. Yeah. Yeah, he's like freaked out right over me, right? So that's what's going through my head as I come in I'm coming around each corner and every time I come around a corner There's more like food and stuff we had into the crate team. He got into everything. He got the crate team So we come I swear man. This is war when I came in the laundry room I don't know if you guys remember not but I had just brought up so Paleo Valley had shipped two boxes to us a box up there in a box to the studio And we had probably 40 pounds of beef jerky and this big old huge Costco size bag score And he ate half of it So he literally just probably elk, but he made it to he made it to the laundry room probably sat down eight You know 20 pounds of beef jerky and then he made his way into the kitchen and he opened up all of our pantry doors Pulled out all the the syrup and peanut butter and all that stuff Then he went into the pantry room. How did he open that? So here's what this is the problem. I'm like tripping out on this. First of all, how do they learn that? He didn't just the their ability to open shit is crazy. Like yeah, there was a paw. He opened up the freezer door and closed it He opened up He opened up the oven door and closed it. What? Yes Dude, you can see there's bears have evolved. We need to we need to pause for a second. Okay A bear gets into our house Doesn't set the alarm And is opening and closing things They have really upped their game. So what is going on probably slept in your head and so check this out So I'm standing in there. I called Doug your porridge I called Doug first because I'm tripping out why the alarm doesn't go up Why I called Doug I get Doug on the phone and I'm cursing about what I'm looking at Then the alarm goes off Why I'm in the middle of the kitchen? So it's going off for me being in there and now I'm like Doug shut the alarm off I'm telling him to the alarm and I'm like looking everywhere There's fucking footprints that go up our stairs. No. Yes. Are they big or the big paws? Yeah, they're big paws So I left one in the pantry so you guys could see, you know, so there's a there's a paw print where he went We should frame it. Yeah, I know my brothers. I'll leave that. It's a cool little thing to leave on there I'm like, okay, so I left it little warning sign, right So there's paw the alarm Doug shut shuts the alarm off and I'm like listening intently now I realize like I've been in here for about five or six minutes and I've got my family all out in the driveway So I'm like, okay I'll finish doing the house looking over the house after I go tell them to stay in their car Like so I go running back outside Tell all the kids get back in your car wait until I've like Surveied the entire property before you guys come out because I don't know if this thing is somewhere in the house yet so And this is where the going up the stairs was by far the scariest because there's paw prints that go up the stairs And I the arm's already been set because I've been walking around something and is this fucker like upstairs And you have no idea what you're gonna see. Yes So I'm like creeping up the stairs And you know the the wing where we have the the room on the left and the room on the right up there on That side so that's where he that's where the paw prints go And I go up there and I'm like definitely scared to death to look left and look right now Do you have a plan like if I see a bear I'm gonna so I'm gonna jump and so this is no This is what I'm thinking like but even though I it's probably not a great plan. I'm like, okay I'm so deep into our house and I'm up these stairs And you know if I see him and he sees me like I my thought is I'm trying to peek and see him so I could sprint back out before he sees me because if I see him and scare him It's basically a race between him and I out the door. Yeah, like I don't know if I want to get into that race Yeah bears are pretty fast. That's my that's my thought is like, okay, can I have a pulled hamstring? Yeah, so I get up there. No bear. He's not in the house. I check ended up checking the entire house He's not there Come back in tell the kids come but I mean they're what the the house was just a disaster And paw prints all over he's shit in our dining room needed shit Yeah, he's shit twice in our dark in our dining room Was it a big old shit? It actually wasn't as big as what I thought it would be for a bear. So they were like little like yeah dribbling Yeah, I think he's in there. I think uh 20 pounds of beef jerk. He gives you a bit of diarrhea He got constipated from the protein bars Or the plastic that he took down with it, you know what I'm saying? So I'm assuming that even shit in our house Yeah, I'm not an asshole, but uh, he came back dude. Wait a minute He came back. Okay. What do you mean he came back? So that was that night, right? This is not cool. I don't like this so Got everything all cleaned up now. I'm like and I'm telling my family like, you know, he scored big So he's coming back like when a bear go go somewhere and he eats till he's full And leaves leaves food like there was still plenty of food there I mean he ate that much food and then took off That means he was satisfied He went back home and he probably slept and he when he's hungry again He knows where he's coming. So there was this like, okay. There's a good chance He's coming back. So I'm like constantly telling everybody, you know, put everything away lock everything up So, uh, it's like I don't know. I want to say it's like nine o'clock Nine or ten o'clock at night and I'm cleaning up after dinner and we had uh, I I did uh beef short ribs You know, and I'm cooking for 13 people. So I had like, you know, 14 pounds Of short ribs and so that was outside on the grill. So well, yeah, that was what the calling card Right, right. So he and then I you know through took out the trash and everything. Well, I'm on my like second load of trash And I go and I open up our trash door and the fucking backside is open up and the trash cans fucking open And it's taken out. Well, how did he open he can open the lever and open the door on the bear door on the back You son of a bitch So he opened that all up and I must adjust. We must adjust missed each other. I and so and now it's pitch black outside By the way, we didn't until this weekend have any like real good flashlight. So I got my iphone light Walking outside With my little iphone light trying to look around and see and you can hear shit, dude So he's either moving on or he's dragged so and so we had trash dragged All over our fucking property. Oh my god that I and that I'm picking up in the middle of the night with an iphone flashlight You know, it's so Yeah, dude So I can't believe though that this fucker is this smart that he can open up the levers and and they don't have to open car doors So I talked to my cousin so my my my cousin lives up there And he said that they're very smart. They know how to open doors. They open car doors They know how to peek into a window to see if there's food before they make their entrance And apparently this one doesn't know knows how to not set off an alarm. Yeah, open peanut butter jars Yeah, what yeah, the peanut butter jar was completely not destroyed. It was Unscrewed and and and licked clean inside Well, so what he said is is if you he said if you live up here You have to have either the electric mats Or the wire that goes around he goes you have to do that Especially if they find food in your house I'll once they yeah figure it out because bear break ins happen all the time apparently So they they do this all the time when they break in and so actually I have my sister growing up there on tuesday To do some stuff with doug with the ad t to make sure all the alarm stuff is I mean that's the first first and foremost Our cameras need to be armed which they were not armed and our alarm needs to be make sure it's set perfect So like even a small animal crawling or whatever that would go off So obviously something wasn't set right So ad t is you know getting an earful from us for sure And so I'm gonna have her do that and then the other thing they say is ammonia So you buy where the where the trash stuff is if you pour ammonia on the ground, he won't come near it Really? Yeah, the scent of it will will keep him will keep him off of it So I'm gonna have her dump ammonia and your pistol around there Because there's nothing you can do about the the trash because the trash is on the outside part of the house In that little you know bear box or bear room whatever you want to call it And you know we have a if you have a bunch of people like I did and you have ribs and things like that boy I'm sure that smell well You gotta you gotta lock it right and then unlock it when the garbage guy comes or whatever Well, that's the problem right? We can't deadbolt it on like when we leave like I left So if I deadbolt it then the trash guy can't take the trash out on wednesday So you know there's this like maybe there's a special door knob or something that you can put You know what I mean something that's not easy to open Well, I think the key is they don't have opposable thumbs, right? So he's gonna He's just gonna he's just gonna use claws. Well, we have we have this little mouth this little latch thing on there So we'll see if we'll see if that helps I mean the cameras are armed now and like Doug and I all morning have been like So a possum was going or sniffing one of the cameras and it went on we need to talk to that bear Can you talk out of it? Yeah, you could talk out of it. I want to tell him something But I see him walking in. I see you bro You know it makes me what it makes me bear when I heard that he didn't set off the alarm I pictured what was that movie with uh, was it cathards out of jones? Oh and so Sean Connery, yeah Entrapment it's just inching his way underneath the lasers. Yeah, there's like like alarm lasers and he's like You know getting in and squeezing in doing cat burglar gymnastics like car wheel bear wheels, you know He's going through. Yeah He's a nimble bear speaking of barbecue. Did it catch fire for you? Yeah, you know, I like it all charred. Did it really? Yeah, I did a little bit the bottom caught fire Yeah, it gets a little fire and then it gets going. So yeah, when you know, it worked the flames What do you do? I mean, I let it roll dude. That's I like my meat charred like that The flames didn't get too big. No, no, I just kind of manage it like jesson said you just kind of you know How do you manage it? You move the meat over when it's like going like crazy right there Then I slide it over the other side and let the flames come down open it up So it gets a little bit of air and starts to calm down and then you go back to that side Like watch your eyebrows Yeah, well speaking of barbecue because you guys have been talking so much about Like you and Doug have a smokers. Yeah, and you smoke your meat really well So I thought I'd just barbecue outside I got the you know the the the butcher box rabbis or whatever And I I'm like should I barbecue outside because the air quality out here Yeah, it says on this thing like adding to it is going to do much dude because I went outside in the morning This is when you know it was when the fires first started happening and I saw like look like white soot everywhere And it smelled like you're right next to a campfire You know so I was joking with Jessica of like should I barbecue outside? I mean I'm not we're gonna get like a smoky flavor to the stakes because because all this anyway speaking of the fires, dude Justin you've been on my mind all weekend, dude because you live up in the in that area. Yeah So what's the right in the thick of it felt none fire. I mean, what's the deal? It's starting to get like Well, it depends on on the wind still because it's only like 10. I think contained at this point It was 0% for the for the last few days And so we were just like, oh man this there's no way like our town's gonna survive this So like Boulder Creek is a little bit further up there's Bonnie dune and then it all kind of came down from San Mateo and it all started to kind of converge Into our little like valley. So once it like hits it. Yeah, it's like this this cluster of like three different fires that are Three I knew you had at least two that were like coming together at your place There's three different three the fires. They have names like, you know CZU complex and because there's they're all it's multiple fires converging. That's what's so crazy about this. Yeah, it's gnarly it was like we were trying to see like when we really had to evacuate because um, like To me it didn't like we felt like we were like far enough away from from where it was all kind of the path of the fire Was going but we got the orders to evacuate and so how do they give you the orders? Is it buy on your phone? It was on the phone and then we actually saw like Like we got emailed and we got like notified from the sheriff's department and everybody else from Down in the county of Santa Cruz like this order that went over. It was basically our phone and then also our computers But uh, we we were like just okay, what are we gonna do because what do you pack? Like we we had packed the night before of just like if we had to leave for like a couple days And we we just tried to like grab like all the essential things that had any kind of like meaning or value to us and you know at this point it was like There we started to see all of like you said the soot But but it was also like burnt leaves and burnt like debris was like falling down like black like debris It was falling on our property on our house like all littering our entire neighborhood With stuff and in the the smoke was so thick It was starting to get like scary. So we're like, well, I guess you know now's the time So we we got like all of our stuff and like so I have two dogs And then two kids and it's just like a lot of stuff to consider And so I'm like trying to pack all the stuff in my truck and then in Courtney's car And we still like right now are like, oh my god, we don't have this we don't have that We don't have this like I left all the stuff there And then like we we have to be out for a few weeks. We don't even know what a weird feeling it must be Curious, so like what was going through your head to Leave your house Knowing that whatever you leave may get burned to the ground like how do you I like I'm going through my house right now in my head Like yeah, like that's I'm going through like so club. Yeah, like what do I grab right? Like I'm like, oh my god Okay, first definitely the stuff that's really expensive like that's a kind of great value to it Okay, things that have memories like photos like what the hell do you it's got to be stuff you can't replace? You know, that's what I would think Yeah, I mean it's lots of the pictures and like I had hard drives and stuff that I had kept all like the digital stuff on We grabbed that but like, you know jewelry things like that like stuff people gave us for like our wedding and Uh, but for the most part it was just like a few clothes, which I was pissed I didn't grab like all my clothes because like I'm like I am running like basically We're going up for the weekend, you know, we're gonna go like camping or something That's like what kind of clothes I have left and I can't now they've blocked and barricaded everything to where like we were gonna Sunday we're gonna come back and try and grab more stuff But we can't like we can't even go back in they've blocked all the different roads And I'm actually glad they've blocked all the roads because get this shit, right? So if you haven't lost faith in humanity yet like, uh There's people there that we're looting. Oh everybody's stuff Like in our community. What as we've all evacuated and lost our homes and everything and there's people in there scumbags taking stuff from people So they've actually caught a few of these people What the fuck and put them in jail and so there's an order now like if anybody's put them in jail where the fire's coming, right? Yeah You want to go back in there and steal people What a low life dude. I have I don't know man like I I have such like Different perspective of people, uh, you know through like everything's happened this year It's just like I can't believe like the kind of shit people like will do it's so evil That's crazy to me. Yeah, so they said a few you might have to they said for sure or you might have to be away for a few weeks Uh, yeah, no, they're they're like we don't know because um, they were also like anticipating this There's another lightning storm that Obviously, so the listeners know it was a lightning storm that happened, uh, you know like last week That that set fire to everything and and uh went over this mountain range and started to Like all over the place just kind of caught fire and then got all kind of came and we had like the perfect weather storm for all this and then the winds kind of came and it was hard and so Uh, that's what caused all this stuff, uh, but they're afraid that there was going to be another lightning storm that was going to happen and then you know, uh, it was going to start all over again and just like reignite the whole thing so uh, I don't think that it it uh I don't think it made that much impact. I think it went a little further north. So Hopefully that didn't affect it But I mean and we're spread so thin because there's fires all over california. So it's like where do you get all the resources? But I got a shout out like to like la that came up like firefighters came up from la gave us like another 500 Uh, there was firefighters from the east coast that came all the way here Uh from all over the place to now we're up to like I think it's like 1500 which was the goal Uh to start trying to contain we only had like 500 initially firefighters locally that were trying to put this out. So Um, yeah, dude chaos. I mean, it's just it's it's a lot dude and and so we just I tried to make lemonade out of the whole thing and took the whole family to Uh down to camberia and and tried to make a little mini like vacation away from all the smoke and stuff Uh, which was great. It's a great little town like dog friendly is nice and everything But we went down to tomorrow bay to to kind of like do something for the day And we're out there and like I'm walking the dogs and my son's walking like our little wiener dog and I guess like He started like to take a shit like on the side of the the road So this is in the dirt and we were just looking at like this little like a nautical museum thing And we're walking in this this lady in this convertible just like starts yelling yelling at us and yelling like He didn't pick up your dogs poop. He didn't pick it like yelling at us like this total Karen like dude She's poking she's poking the bear. Oh my god. I almost lost my shit, dude Like that's like I was holding all together this whole thing everybody's like really like emotional like oh We're not gonna see our house again and all the stuff and I'm just like hold together, dude Hold it together. Like I can't like like like let this go. I'm never gonna get it back Just holding it like try not to say I'm like, okay lady. Okay move on You gotta pick up your pimp. You gotta pick up your dog's poop. And then I was just like, all right dog police You know, you go ahead park. We got it covered, you know, thanks for the uh citizens or you know, uh rest here Uh and then like to top it off We start walking away and then she parks whatever And all of a sudden so once a year just once a year, right just once Uh, they have a like blood curdling siren that because this is right next to this like it almost looks like a nuclear plant I don't know if you've been to morrow bay, but there's like this this big plant with smokestacks and everything right there It sounded like it was a nuclear meltdown that happened like we were right next to the speakers that were like Like immediately after this right and I'm I'm up here like my my like level of stress is like here, right? And this fucking horn literally blew like the like me in half like I just like And then my kids are crying, you know, and I'm like, no, it's okay, buddy. Like we're we're not gonna die You know, this is just a test. It's just a test And they were wild and then they like and then Courtney's like it's just gonna happen again in half an hour Oh my god, dude, and so we just went and hid behind the Uh the the mountain that they have there and went to the beach and then it went off again And I'm just like, oh my god, like I'm shaking right now just because like It just was like this this assault of just Like everything in the world was was attacking me. Wow this weekend It was fun. We're getting tested. Yeah, I feel like how far until they crack Hopefully your baby shower wasn't this dramatic, you know, it was Justin and I went through it this week I gotta breathe a little bit. No, we had we had we had a yeah, it was a good one We we but we did the whole staggered Time schedule so that there were no more than, you know, you know, a few people in the house at any given moment Did the social distancing, you know, shout out to Jessica. She organized it exceptionally well, but got to see some family members and some friends and You know, that was really cool to to see people celebrating that and it was nice. That was a good That was a good a good part to the weekend. But nice. You were on my you were on my mind a lot Justin I was thinking a lot about about about you guys and That's hilarious I mean, there's gotta be a point too where you do you just say like we just gotta fucking laugh about this It's been so ridiculous that I'm just gonna laugh about it and we'll figure out we'll figure out what's what's gonna happen and Something I can do at this point. Oh, man. It's like everything's been difficult. But you know, it's just life, dude Like this is this is what happens. Well, you know to put things in perspective or to help I think and this is not to diminish any challenge that you guys are going through anybody else is going through but I was read this article and Somebody born they were trying to put things in perspective right because a lot of people are feeling it right now In the article said someone born in the year 1900 Will have lived through the Spanish flu, which was a terrible pandemic. I killed millions and millions of millions of people Um, they lived through the great depression world war one and world war two So in their lifetime, they would have gone through all those Like like those some hard people. Yeah some like world ending. Yeah, what age would you what age is that? So it was do the times again Well, it would have been I don't know what the dates are like you would you do had a been born wind to have 1900 So 1900 1900 you would have lived through the Spanish flu pandemic Uh, the great depression world war one world war two imagine those people Well, I mean that's why he's tough as nails. That's why you think we're tough is yeah, we are so soft That's exactly what it is. Yeah, everybody's soft. Yeah. Well, I mean you have you You end up rising to the to the occasion. I think is what ends up happening, right? It's like I talk I tell my I talk to my grandfather about, you know, how he grew up I I can't believe Some of the stuff that he went through, you know, 10 years old 11 years old leaving his house for a couple days So he could go make money to bring home. You know imagine that 10 years old Yeah, you got to go and hustle sell potatoes or whatever. It's crazy, you know to do that kind of stuff so I mean not to diminish of course any of the challenges, but uh in my lifetime, you know, this is the I've never experienced something that's felt this this big, you know I mean with the pandemic the shutdowns Um, now the fires and that kind of stuff, um, you know, this is the I I I I could easily say aside from personal stuff This is one of the harder more difficult things and well the the fire the fires really aren't that crazy because It's just crazy for us, right because we're it's affecting us because california lights up almost every year like this Yeah, it does. It's just that it happens to be in our neighborhood finally reached us Yeah, because I mean this is not the worst uh fire california being on fire We've ever dealt with california has been on on more fire before so it's yeah, this is not the worst It just happens to be hitting us personally and i'll tell you what the like uh, toyota can go to hell Because uh, they have they have a commercial out where it's like, you know It's like recapping all of like the fires and we're gonna do our part by planting trees And like my wife starts crying I'm like you assholes and it kept repeating, you know, like oh, we don't need to see this why you gotta remind us Everybody's house is burnt down. You know, it's like how dare you. Oh, you can do some tree planting. Thanks Thanks, toyota. It's a good job. This is a good marketing opportunity. Let's go to commercial Exactly like what opportunist assholes, you know what I was gonna ask is so I think I saw this on a Movie here a tv show. Do you know if there's people justin who are sally? They're one of you guys know this Like, uh, I think when the this the show was like hollywood hills were burning subru but is that subru not some like Like uber rich people uber rich people will will contract like a pot a private like fire team To come protect their house and sure So does that happen you think that happens? That's a real thing I saw it. I think on a show a movie. I was down in LA. I remember seeing that. Yeah, are you sure you saw that? Did you see the same show I did? Okay, maybe that was yeah, because I think it was in a movie or a show the morning show is that what it was A morning show. Oh, that's what it was. Thank you. We got bamboo. Yeah, so it was in a show But I made me think like I don't know though that probably have their own private fire brigade Why couldn't that happen? I mean you can have a private security You know, why wouldn't you be able to have someone a you know come up and Help create borders You've got a you know, 30 million dollar home up in the hollywood hills What's freaking contracting $10,000 out to a a fire team to come? You know protect your house for the for the day or two crazy to and my heart goes out to these people that like I feel like they're they're losing everything, you know, like i'm in a situation where i'm like, okay Well insurance and this and that and the other there's people still trying to fight to keep their house And i'm like, what are you doing like you're not gonna stop this like it's it's like once it gets that Big you're not going to stand it for your house and like just with a hose it down So i was going to ask you that too of how many people so my my best friend's dad so up where I grew up in Don Pedro There's their their mandatory evacuation Now his dad stood at stadium. It wouldn't leave Now his dad his whole life fought fires So he had a uh, they uh, he moved dirt for a living right so backhoe and grading was his his business And so he's got like six backhoes and he used to make bank Every year going off and fighting fire So he's he's the one that would bulldoze the big dirt mounds to stop the fire from jumping over and keep going and moving moving all kinds of brush So he was told to to a mandatory vac and so were all his neighbors And he stayed behind and said fuck that i'm firing up the bulldozer And went and like bulldozed all around their their houses to try and protect all the homes up there I mean, that's cool. I know i hope he's okay. I hope he stays okay, but also there's the wind You know the wind catches it Jump right over there. There was a fire tornado. Yeah, do you hear about that? Yeah, there was a fire tornado Could you imagine that anybody catch video of that that would be wild Just a just a tornado, but it's made out of fire as if a tornado is not bad enough This is a tornado that's that's lit on fire. Yeah, and there were it was happening like this is What's that what's that last book in the bible revelation? Okay, so what's what's what does it say is supposed to happen? Yeah, pretty soon here. He's coming down. Oh, we haven't had boils yet. So I feel like that's Yeah, you know next in the cards. Yeah, so I mean is but again Is it because we're all we've all had such easy times for so long that this just seems so crazy I think it's I think it's inevitable. You know, it's a cyclical like you get you get like easy times You get fun time and then you get the the shit, you know, and you got to deal with it. Well, I so here's some good news Okay, so you know our friend Marlon. Yeah trainer. Anyway, great trainer. I should look up his instagram. Maybe some can find it It's his name Marlon chamele. Yes, but is that just his instagram? I believe it's like Marlon underscore chamele Or yeah, anyway, he's a he's a oh no chamele underscore fitness. His name is marlin great trainer really knows his stuff love the guy Because of this the gyms closing down and all that stuff and here's the thing we've been talking about this a long time for trainers You know, uh, you need to pivot right pivot and because the demand for fitness and health Hasn't decreased, but you can't necessarily use gyms like you did before in a lot of different areas or whatever So he did that he loaded up the back of his car with equipment kettlebells and bands and and you know suspension trainers And he started to pivot and he's doing better now That's so awesome. He's doing better now than he was when gyms were open and he's going full on. That's the way he's doing it Yeah, I have another example grace barga reached out and she started doing what we had explained in terms of like offering Sort of like education for kids and like like structuring the whole thing around like physical education and There's high demand for that right now and is is doing well with that. So I was like happy to hear that So another friend of mine, this was a um young lady ashley who's a good friends with jessica and she came and she's also on the side She's also a baker. So she made some like cupcakes and stuff But she's a personal trainer as well. She's really good And um, we were talking about this and she was talking about how she's going to start Training people in their homes to try and pivot and so we're having this conversation. I of course referred her to NCI I said this they are really really good at helping people do The online coaching thing through nutrition and all that stuff. So we had that whole conversation But I was explaining to her. I know it's a little scary, especially if you've always worked in gyms But um, I now know at least a dozen trainers and friends of mine Who pivoted and not only were able to pivot but are doing better Then they were when they were in the gyms Because now they're working in people's homes and people still want that and and one of the the market demands is like what you said Justin, there's a lot of kids who are being educated at home because they can't go to school Um, and some parents are organizing small pods where there's three or four kids together And they're looking for trainers to take the kids through like, you know, twice a week PE class or whatever and a personal trainer with experience Is more than qualified to do pe sorry, they are better. They are just say I don't want to say that because I don't want to hurt anyone I know, but they are but they are more than qualified To do I'll say it to do that. You know what I mean to do pe or whatever speaking of which so My son, right? He's doing he has to do uh distance learning too So he I I'm downstairs And I hear like just a huge ruckus upstairs, right? That's an old man word by the way Yeah, I feel like it's an old old old men say that word. Yeah, but anyway, I hear a ruckus I'm like, what the hell's so I go up there. I knock on his door open it and he's jumping Uh in his room and then getting down and doing push-ups and then Jumping and then doing knee tucks and all sort of stuff. So I'm like either he's all of a sudden become obsessed with fitness Or Someone gave him a shitty workout like someone just gave me so sure enough. It was a shitty workout So no the school had them gave them access to this app, which is one of your generic Oh my god, dumb fitness apps that you know, how do all the how how do all of them fire? Yeah, exactly First of all, I know my son the last thing you should do is circuit training. Okay. Yeah, he's he's an ectomorph like He's gonna disappear. Yeah, he shouldn't be doing tons of you know circuits But anyway, it's like every other you know generic fitness app, right? It's designed to make to be hard So I'm like, let me see that app. What are they making? So this is from the school They're like do this app do this workout You got it. Yeah, so I looked at the app and I looked at the workout and it was like 30 jumps, you know 65 push-ups 50 squats no rest like just a just a ridiculous circuit of just hard to exercise it So I'm like, all right, dude, we need to we need to fix it. Let's structure this Yeah, I'm like that's not going to do you any good. I'm like Let's email your so was that sent to them as like an option or was that oh, they had to do there That's what you have to do what as far as Yeah, for their pee now, I imagine as a parent you could email in and say listen My son's not going to do this bullshit. He's going to train in the garage with me and then I'll send you guys over I don't word it like that because I'm sure they Hey guys, that's all I would hey guys. This is bullshit. No, I didn't say it like that. I said So we sent an email. I had him send it and it basically said hey coach so-and-so My dad, you know, salda Stefano is a personal trainer with over 20 years of experience. He also hosts The podcast mine pump. I made sure to put that in there. Well, you know, you gotta do a little Yeah, a little plug for dad. You might want to listen. Yeah, check that out coach Just so you know what's going on and he said can my dad train me With an individualized workout based on my body my fitness goals Instead of following this app, which seems to be Just generic to most people and they said yes. Oh, okay. Yeah, so I was happy about that But you should to my you know, it's funny. I go upstairs. I see him doing all this crap. I'm like Why are you doing this? I was either gonna be happy or angry like happy that oh he's super into fitness finally, you know Or angry that's falling some crappy ass workout So where are you at sal with so one of the last times we talked about your son and what's gonna happen this year I mean You're you're paying for private school still are you gonna do that with are they gonna be home all this year? Like what is the plan? It's up in the air. It's still it's up in the air So it's more it's more challenging for my son than it would be for my daughter Right because my daughter is in fifth grade And it You know, if I pull her out and do homeschool or whatever it's it's not that big of a deal Because he's in high school Um and because he's uh a very academic kid. So like he gets very very good grades He's a you know, 3.5 or higher high classes The school itself makes a difference if he decides he wants to go to Uh particular college or whatever now we've had the discussions about college And you know, typically what we you know, this is what we talk about. We'll sit down and say, okay What are your likes? What do you think you want to do? Um, let's figure out the cost of college. Is it worth going to Because in my opinion, he'll probably be able to get into a lot of colleges because of his grades and his extracurricular Activities and I said look if if you want to learn You know, if you want to major in english or art history It's not going to be worth the investment and I show him why not just I don't just say I'm dad's not going to pay for it. I literally say first of all, I'm not going to pay for it This will be your first time, uh, you know learning the responsibility of debt Um, and which I think is a valuable lesson for a kid What a great way to learn that right? So let's look at the cost Let's look at what your potential earnings will be for what field you want to get educated in Is that going to make sense? Or do you think you it would make sense to go community college state college or Whatever so we do that whole, you know conversation because he's So deep into science and math And because he wants to do things related to those fields It still seems to be worth, uh going to you know, uh higher education For those things. So it you know, it starts to make sense. However We are looking into remember a few episodes ago. I talked about these Certification courses. Yes that google is doing. Yeah. Yeah, dude. Is apple doing those yet or any other major I don't know, but I know google's is and it's like it Expert and tech management and there's a few of them graphic design graphic. Yeah So essentially you go to google And you pay monthly To get these certification courses which are between three to six months. Yeah So three to six months you graduate and it's very specified one of my biggest critiques Of education, especially when you get to college Is why am I taking? Racquetball and this other stuff when I want to learn, you know, computer engineering theory Yeah, or when I want to learn this like that was a great class That doesn't make any sense. It's supposed to prepare me for the workforce, right? Doesn't make any sense. Well, these are very specified. They're like 60 70 80 bucks a month Three to six months and google and there's a handful of other companies that will consider that certificate Equivalent to a four-year degree. Yeah. So what we're looking at is potentially having him do that anyway And then either it'll complement his his higher education or I mean think about it. You get that google considers it a four-year degree You go work at google get yourself in like insane. Oh debt. Yeah, you go to work at google You kick ass for four years instead of spending, you know, a hundred thousand dollars at an expensive college Now you've got all this experience. Of course, you're gonna have to work your ass off Like you just go work at google and then whatever you got to go bust your ass Now you've got experience on top. What's worth more. I love that. Yeah, think about that Now when you're having this conversation with him You guys are talking about, you know potential degrees and what, you know jobs that you could take Is he is he oblivious to this? Is he surprised by what like you're showing him like What's the reaction you're getting from him when you look at like, oh, if you were to do this degree Here are the Possible avenues that you can go and this is this is the average income this person makes like is he like, oh Shit, I didn't realize that or no. No, he's actually he'll say things like, okay. Well that makes sense or You know, I could see why not going but working hard and getting experience Might be more valuable. So you know, they're good. They're good conversations, you know You know, one of the big things I think one of the big misunderstandings Or should I say Sometimes statistics are very misleading like they're true statistics, but they're extremely misleading for example Like that if you go to a school degree you make average of whatever it's just a generic Right, that's a very good one. Yeah, right because you could look this up right now How much more does the average four-year degree Earn that's a terrible stat to go by right versus somebody who doesn't go to college So if you look at that up the average a person who gets a four-year degree Will make you know X amount tens of thousands of dollars more than someone who just graduates with high school Yeah, it's like 20 more. Yeah, but the problem with that is you're not comparing What you need to do is compare people who didn't go to college But who were very focused and who worked and who want and who you know, you know Entrepreneur because what ends up happening is you end up lumping them in with people who just graduate high school And then go fuck off right right and and you have a bit of a self-selection bias What people who actually went and got a degree because at the very least they're more dedicated to doing something So what you should do is compare people who didn't go to college but then who went and Went to a trade school or got a job and stayed consistent and or became entrepreneurs compare them To the people who went and got a degree and then you can make more of a fair Well, your son is a perfect example of why that's a terrible stat because if you were to take your son who is self-motivated Intelligent, you know He if he does not go to college and you compare him to a kid who just he went through school Fucked off with a 1.2 gpa and never went to school and did school and he and you're comparing those two kids What they would do outside of high school They're they're gonna handle it completely different So it's not a fair stat to compare compare another kid who was motivated versus Compared to some kid who probably didn't show up to school. Well, look, I didn't go to college But but I it wasn't like I didn't go I didn't do anything I didn't go to college became a personal trainer And worked hard performed very well managed gyms own gyms own my own facility And of course now, you know led to mine pump zero debt the entire not only zero debt But earning money the whole time in you know, if had I been smarter about investing I would have been even better said, you know Better set up. I did some investing or whatever. So you compare me to some kid who Went and got a you know a 50,000 dollar degree in You know, I don't know art history or English nothing necessarily wrong with those But I guarantee if they got a job earning money, it wasn't in that field Yeah, I know a lot of people like that who got a degree and then they went and got a job doing something Out and my sister she has an anthology anthropology degree. She's in tech that degree was she didn't even use it, you know, yeah First question is from eden mass. What is your opinion on gymnastic rings? Love them. Yeah, absolutely. Love them. They're great tools for body weight strengthening exercises. Really they are They were they're like suspension trainers before suspension trainers were ever invented The stability the balance the angles that you can use The thing about rings and things like suspension trainers that I love the most Is if you know how to utilize them properly and you set them up in a particular way They are appropriate for anybody they're appropriate for Super beginners because you can change the leverage in the angles to make exercises Really easy or if you're super advanced and I don't care how strong you are how advanced you are You can use rings or suspension trainers to challenge your body to build muscle Get stronger build stability. So they're they're extremely versatile pieces of equipment I've used a few different versions of the suspension trainers I kind of got into it Doing it for the entire year and I would say that the rings are probably the most advanced version That you could use for suspension training. What's cool about it is they've actually taken it You know, because you used to only be able to do Olympic rings that were hanging down from the ceiling From these gymnastic centers and that was like your only option to get exposed to them And then somebody, you know, I had the brilliant idea to make, you know Them straps independent straps and then you could kind of tighten them up and raise them up and lower them down And hang them off of things and what's cool about them is so they're they're independent of each other And so that that's really where a lot of the extra challenge comes because With these other types of suspension trainers, there's one central Part of it that has like two different straps that are still attached to the same Thing which gives you just a little bit more stability than two independent ones Oh, so that's the difference between the rings and it's just I thought they both had that this they don't have that Well, because it only allows for so much Slack with with like a suspension trainer like a trx or like why like one of those types where uh, like It's only it gives you about like a two inch kind of slack. So yeah, no, I'm familiar I'm familiar with the suspension trainer But I didn't I thought I just assumed that it's exactly the same but with rings for the rings. It's not they're actually They're both independent. Oh, yeah, they're both independent So you could you could set them up as wide as you want or narrow as you want much more challenging because in their Yeah, because they're gonna get away from you. Oh, so you have to really overly stabilize and really like really gain access to your core and control So it's I mean, it's it's a kick-ass workout Like it's something that I I actually worked my way up to doing Moves with that where you're going upside down like skin the cat like you're doing These these types of like progressive moves where it's really challenging your shoulder mobility Your your core strength and just overall abilities to Isometrically hold poses. So it's it's super challenging. I don't know why it's it's totally slipped my mind What's the name of the exercise where you pull yourself up and then press yourself? Muscle up muscle up. Yeah, that's a that is a great if you're advanced And you've got good stability and mobility in your shoulders. So strict muscle up strict Yeah, so like there's ways to kind of cheat your way with momentum and kind of throw yourself up to cross your way through life, right? Yeah, yeah, no, we I learned at this one from a gymnastic coach how to do that In that trans it's a transitionary move Which then sets you up for like the iron cross or something exactly Talk about talk about a full body full upper body exercise You're pulling and then you try and then you you move into a pushing. So it's like biceps You know back Forearms and it moves in shoulders tricep triceps chest. Yeah, what a great exercise It's a great goal for somebody who is advanced Lever's This one called like ice cream scooper like where you're like upside down and kind of like rocking Dude, there's some crazy creative moves out there to do with these things That are like we'll test your body to the limits. Yeah dips on that is my favorite. Yeah. Yeah, that's the best Yeah dips on that. Uh, it shits all over regular bar dips just in terms of how they feel Next question is from bj ben johnson You guys often push to achieve performance goals over aesthetic goals What are some performance goals that I could focus on achieving such as greater mobility or strength goals? So we we talk a lot about performance goals because being performance minded tends to not always but it tends to lead to Healthier exercise practices. Okay. Now. I say tends to because you can also make performance goals become Unhealthy when you become obsessed. Yeah, you try and peer everything every yeah, just strength all the time I need to get faster all the time and then you end up injuring yourself But if you're smart about it Performance goals are a great way to move away from being body image obsessed. In fact, that was my Number one strategy when I would have a client who struggled with body image somebody who You know weighed themselves all the time and always looked in the mirror and you know had a terrible relationship with themselves and with exercise I would often tell them don't weigh yourself anymore Uh, don't look in the mirror and check your body out. Um, let's just focus on performance And it typically would help move them into a healthier practice The easiest thing to measure for performance, of course is strength. This is a very easy one. Am I stronger? Then I was last week the downside of that is that that is not linear and it's not forever You can't forever increase your strength at some point I mean if that were the case everyone in this room would be bench pressing, you know, 5000 pounds by this point, right? I know at some point it stops and you end up getting plateaus and it's not like a consistent But strength is a good one because it's objective. It's easy to measure. There it is Mobility is another great one Can I go lower in the squat and with good stability? Can I do this shoulder press with better more upright posture? Can I do this exercise that normally would bother me? But now I feel like I have control and stability in it Mobility is great because it always treats you well As long as you don't get obsessed with flexibility, that's when you can get problems because remember mobility is control And strength within flexibility So those are those are both really good ones. Well strength is uh, The I think the most common one right just add more load But uh, it's not it's definitely not even my favorite and I had this so this weekend I had my family up right and we were all we all got to work out in one day and you know, I had my My mom's new husband and my sister's husband. So my brother-in-law Were there and they they've you know Intermittently listen to the podcast and they have some of the programs and they were like They had never had any one-on-one coaching for deadlifting and squatting from me They really wanted that like can we just Go to the garage and like can you critique my deadlift and talk to me? And so, you know, we spent like a couple hours in there Just like really breaking down the deadlift and you know They felt that like they made like this huge improvement just from the little bit of coaching that we had spent time with and then I okay Well, and we were messing with like 135 is what we were deadlifting with which is you know, both of them are pretty strong guys It's relatively easy And they're like, you know, so, you know, should we add more weight to the bar or when should we do that? I said no There's so many other ways for us to progressively overload before you just start adding weight And so I talked to them about tempo. I talked to them about isometrics. I talked to them about speed I said stay at this weight for several months I mean discipline yourself to do what what I've the Rep range and the tempo that I'm talking to you about right now for like at least a month a month and a half And then when you feel like that's become really easy Then let's slow down the the tempo really really slow And then when you feel like that that's become really easy then let's work on speed in that So now you're like three four months down. You're still at the same exact weight 135 What you think is still easy for you But there's other things that you can work on And so I was telling them about like the movement of it like do not look at exercise is like oh, I can do it So now let's add more weight You should have a desire to want to make it beautiful and perfect like this was what uh, I used to love to When I when I was a trainer and working out next to like some dude that I saw like muscling weight up And I'd come over especially when I was like lean and shredded and my stringer and shit like that Looking all cool right and I walk over and I would take like a quarter of the weight The person was moving and just move it slow and control and get this great workout It was a great way for me to attract new clients because people be like How do you look like this and you move this light of weight? And it's because it doesn't it's not all about weight all the time It's not always about adding more load to the bar Work on the movement and work on perfecting it and making it look perfect That in itself will take you a long time to get especially movements like the squat Like the deadlift like the overhead press like the bench press I'm still working on that, you know 20 years later of exercise exercise like so Instead of always thinking about Either one how you look in the mirror or two how strong it is You know try and get great at the movement Yeah, I also I love that and that that kind of reiterates what I was going to bring up Which is more of the unconventional side Um, which uh, I I love the Turkish get up for the fact that it's so technical There's so many different aspects That you have to master just to be able to perform it correctly and then To then sharpen everything to make it look pretty and so to it's it's the ultimate way to get your body to communicate in unison And so that's one of those exercises performance wise If you think you've mastered some of these like compound lifts, which I doubt That's something that too to add into the mix to really then challenge Your body in a completely different way To make sure that your movement is is just superior. It's on par. You're you're able to Express all the strength that you've acquired Correctly and be able to manage it so you're not overdoing it on one side. You're not over rotating. You're not compensating anywhere It's going to expose all those things. The other one was a windmill And so the this is because you know, personally It's my passion to to bring to light the fact that you need to rotate and you need To rotate especially in your spine and your shoulders You know, you need to be able to express these joints to to rotate or you lose that ability That creates problems. It creates arthritis. It creates pains And that's going to limit your performance in every other direction So if you're going to if you're going to neglect that aspect of movement, you're going to suffer the consequence I also like to Include in performance the feel. I know that's not a traditional thing that we consider when we think about performance But you can continue to challenge how an exercise feels. So I'm doing this right now. I've slowed down My repetitions. I'm making sure to do a four or five second negative And I'm also pausing at the squeeze and what I'm trying to do is I'm trying to feel the target muscle More than I did the previous workout So even though I'm like stronger and like I can add weight No, I'm going to see if I can do the same amount of reps I did last time But feel it more feel it in the muscle more. So this is more of a bodybuilding performance Uh measure I would say but it's a really really good one And you can have a lot of fun with it the carry over from Being able to feel and exercise more is tremendous. It's absolutely especially if you're trying to build Your body in particular ways if you can slow for example your squat down And squeeze your glutes and connect to your glutes more and rather than adding weight, you know, because here's the temp The temptation is, you know last week I did Eight reps with x amount of weight this week. Uh, wow eight reps feels easy I can add weight instead of doing that, you know, I'm gonna do next set I'm gonna see if I can make eight reps feel just as hard as it did last week By squeezing and stretching and connecting to the muscles even more. That's the challenge Can I make it 12 weeks without adding a pound to my weight even though I get stronger Simply by changing the feel of the exercise and making it feel more difficult I don't know if it's like the trainer me I so I don't know if you guys agree with this or not But when I when I'm inside a gym and there's lots of people working out I'm always drawn to somebody who I just when I see them moving like the weight like beautifully That's more impressive to me than somebody who's got more weight on the bar than I can lift If I look over at somebody and I'm like, oh damn that squat or that deadlift just looks clean I mean, it just looks perfect. There's no breakdown anywhere They could be doing that with moderate to light weight And I'm more impressed with that than just seeing somebody Muscle up a crazy weight that maybe I can't even lift like that's not There's some people that are just gifted and naturally strong that they first time they touched a bar They were already up to bench pressing over three and I have a little cousin like this I remember when he came to work at the gym for me when he's 17 years old And the little fucker was bench pressing more than I had bench pressed after eight years of lifting Yeah, it is right and it's it's so there's people that are just gifted They're just there they're strong or their body type works really well with movement So sometimes he can lift a really good weight But it takes years of practicing a movement, especially a compound movement That's complex or like a Turkish get up like Justin said If I see someone doing a windmill or a Turkish get up and it looks flawless They could have 10 pounds over their head and I'm impressed like that movement to do it really smooth and perfect Is you know that person has put in a lot of time and work to perfect that and that to me is more impressive Than the person who just lifts, you know 50% more than the person next to a big deal. I'm with you on that I still get impressed by a lot of weight, but yeah the form stuff. I remember training a gymnast once and She was doing leg raises And you know when people do a leg raise, right? They pick their legs out and then you have to tuck the tailbone kind of do that river scrunch She when she did the leg raise her toes were pointed feet together And she just fold it up so nicely into this massive like reverent, but real control I remember looking at me like man, I need you to teach me how to do that. That's excellent. Yeah Next question is from michael m 247 365 If you were programming a full body routine, what primary exercises would you build it around and how would you Rotate in other accessory exercises now this is someone I picked this question And I only picked it because it had like 17 or 20 likes So it would because I feel like don't we talk about this listen to the yeah I'm like, don't we talk about this all the time and every single program is built Um around this I felt like we addressed this but again If there's that many people that are liking it I feel like that many people need to hear it again that I think all and I had this same conversation this weekend with my family is There are certain movements that I think should be staples and and stay in your routine forever And that's like the big the big four or five, you know Your squat your deadlift your overhead press your bench press a barbell row Like those those five movements. I don't think ever should leave your routine I mean, there's so much that you can do with manipulating tempo and rep ranges and rest periods That you can still make it feel novel But and it's so complex and it gives you such a big bang for your buck That it should remain in there and then all the other little things is what we're rotating every four to six weeks And I'll add a few exercises to that. I think a pull-up and a dip Belonging that I think a windmill Belongs in that because it's it's a it's a type of rotation. I think some type of a split stance Lower body exercise like a lunge Belongs in that and I do think some kind of a lateral movement Probably belongs in that whether you're doing a a sled pull and you're walking sideways Or you're doing like a lateral lunge or a cossack squat probably belongs in there So you've got all your bases covered if you do all those exercises. I mean the big Movers the big muscle builders the big bang for your buck speed up the metabolism build muscle Exercises are the ones that you know the atom name right your bench deadlift squat overhead press barbell row Like those always are going to be the exercises that build the most muscle, but they don't They're not complete right. There's no rotation in those movements Um, there's no unilateral in there. That's where you know if you follow the rgb Like so the red green and black maps endabolic mass performance maps aesthetic you got all of it You hit all of that and that's the you know, I remember when that was the point of it all right I remember when we first wrote performance that it didn't have as it didn't sell as well as black and red Did when we first launched, but I can't can't make the case enough for why that belongs in the rotation because of What sal's talking about right now? Is that program puts a ton of emphasis on multi planar movements and then also Rotational type of exercises and also unilateral type moving and even some explosive stuff, which I think Those things do belong somewhat in the rotation But even then that that program doesn't get away from any of the big lifts that we're talking about all those big Lifts are also there include included in that That's right in the best that the best workouts include those those exercises. You really can't Replace them now. You can find exercises that work the same muscles You can find machines that work the same muscles, but you can't replace a barbell squat. You just can't you can't replace A row There's nothing that'll replace that anything you try to replace a row with is a row of some sort right An overhead press you can't replace an overhead press you have to do An exercise with the resistance where you reach up above your head There's nothing to replace that and any machine That that attempts to do so is going to result in less strength less muscle less results And even any combination of machines you can find find me the next four Most effective leg exercise machines And those four combined are not going to give you the same results as just the score There's always going to be people out there trying to argue for different points of yeah I have like different types of machines that have just as much impact and this and that and the other It just reminds me of the conversation we had with like I think it was max schmarzo where he's talking about the the sauna And and you know the benefits of the sauna is that it's an exercise like emulator Like it's it heats up the core temperature of the body makes the body think that it's done You know work, but it has not and so you know you may get like A fraction of the benefits from it, but you're not going to get it unless you actually do the real thing Right. It's like supplements. Okay supplements Can have some value, but they can never replace food. They just can't there's it just will never I'm dealing with this with with Jessica, right? So she's third trimester and She's not anemic, but she's moving in that direction very common for pregnant women So the doctor's like let me recommend some iron Pills for you and I mean it's the the gentle iron and all that stuff and she take but it's you're like, let's eat some steak Well, it's not absorbing as much has to take more of it to get the same impact Plus iron supplements cause their own side effects like constipation. They can cause other issues So instead what we're you know, what we're doing most days is I'll make her Organ meats we make liver chicken liver very high on iron. You know, it's funny She needs less iron from chicken liver to get her iron to stabilize or go up than she does from an iron pill Like she needs twice as much iron in an iron pill to get her iron levels to respond Like half as much iron from food not to mention all the other nutrients and stuff like that So think of those core exercises Like we just talked about as whole foods and everything else is a supplement. Really. That's the comparison And a lot of that is Wide aside from why they're so great and to back to just because I want to make sure we drill this home because there is a camp Of you know smart coaches too a lot of good there's they're good coaches That are out there that are you know touting other movements besides the squat and the deadlift and telling people like this one activates just as much muscle And you can build just as much Quads and that's very appealing to people that you know Look at the squat and deadlift and they're intimidated by it or they have a hard time with it And they hear like oh this great intelligent coach that's saying You know, you could do a hack squat and build as much muscle as a barbell squat But part of what makes those movements so great is the fucking learning curve Is that it's difficult and is that if that if you're bad at it, it's telling you something It's telling you that you've got breakdown somewhere that you've got areas that you need to work on whether there be a mobility Or an imbalance somewhere that you need to address and a good goal for everybody should be even if you can't do those movements Is to get to the place where you can do those movements That's what makes them so valuable anybody can get in a hack squat Anybody can get in there put their slide in though their shoulders underneath the machine Unlatch it and drop down and go back up anybody can do that But what it's hard about something like that is it doesn't show the breakdown It doesn't expose you it doesn't it doesn't have a massive learning curve It's very easy just to get in and start doing and that's what the the appeal For so many people is what can I do besides those movements that gives me as much muscle or burns as much calories And it's like no that that's the wrong reason to avoid those movements Do those movements if you're not good at those movements figure out how to get good at those movements And you'll get so much bang for your buck You know who's been the who has been on the receiving end of that that type of uh incorrect or inaccurate information the worst women Women's workout programs for a long we're starting to see some changes now partially because crossfit popularized These exercises generally but also for women and partially I think because Women obviously are smart and are realizing if I follow the workout that's not that doesn't say specifically for women I'll probably get better results But they've been on the receiving end of this bullshit for so long where you look at these workouts that are designed for women And there isn't a single deadlift a single barbell squat or a single barbell overhead press or barbell row And it's like that is terrible. That's so dumb. You're totally missing out It's going to get to you're just going to get your goals way slower or maybe never at all Next question is from tyler mick nutrition. What are your thoughts on boot camps? I'm a trainer who focuses more on one-on-one training But there are other trainers in my own gym who do more hit group training My concern is that the average person has high stress and performing these high intensity exercises Is only exacerbating that I'm supposed to be taking over some of those classes But I worry that they are doing more harm than good Oh, one of the biggest struggles with being a trainer I'm going to tell you right now Is reconciling your integrity with some of the stuff that you may be asked to do So like you may be working in a gym that says you need to sell A thousand dollars worth of these supplements every single month or you may be in a situation where You have 10 people requesting That you teach them in a class setting And your integrity tells you that you can't possibly train each person in a class as good as you can If you train them one-on-one, so it's a it's a bit of a struggle But I'm going to help you out a little bit because I had this challenge myself. I used to own A personal training facility a wellness facility and in the early years of it I would do classes like this and I would be in the same position I would think to myself Man, I got you know 10 or 15 people in this class And it's impossible for me to tailor The entire workout for each individual person. That's personal training. It'll never work in an hour-long class Am I doing the right thing? Well, here's how I reconciled with it. There's two things that I did One is I really focused More heavily on the programming based around mobility I think mobility has a more of a general application for group Then hard workouts do hard workouts It's it's you might give the wrong person the the wrong workout Whereas with mobility you're more likely to be able to give everybody a positive result So I would do more of an emphasis on mobility. Here's the second thing Group training typically is a far lower expense than personal training, right? The average class might cost One of your your people You know 15 or 20 dollars for the class whereas hiring you as a trainer might cost anywhere between 60 to $100 an hour You are you may be reaching people With a class that would you would never reach With one on one and what it ended up doing for me was it it gave me an opportunity and this is how I this is how I view marketing for fitness as well Sometimes I just got to get in front of you and fine I'll say the things that you might want to hear but then when I get you in front of me Now I have an opportunity to help you in the right way And so many times I would say At least 70 percent of the people that took my group classes At some point then hired me One on one and I was able to reach them and those people I don't think Would have reached out to me had I not offered the group class So that's there's a couple that there's a couple ways that you can you can I'm glad you said that because Um, I know I've been on here before and I've said, um, I you know wish group training would die Right and I get I have I offend everybody every time you repeat that Every group X instructor. Yeah, I know I have I definitely offend A lot of people when I say that and I I think Sal you just you made a really good point right now that I think is important That um, that's where I could see this right like this. I have if I'm gonna do group training For whatever reasons right Uh, that I have to know that the real intent of that is that okay My goal by doing this is to get a group of people that would not have signed up and paid $150 an hour with me Um, because they don't think they need it and they just want to go to this class with their friend or whatever But my intention is you know during this time with them is I I need to convince them That they need more attention. They need that one-on-one attention from me So if you use it with that intent, um, I think that's a great idea And I and I could say I could see the value in that but just like you Compared it to marketing If you're using marketing tactics just to make money And that's your your strategy is just to just convince more people to buy by buy and you don't have pure intentions Of trying to get them in to then re-educate them. I feel it's the same way So if you're a trainer and you're like, oh, which is the way my brain worked back when I was doing boot camps is Oh, shit I could either make 150 an hour or I can make 400 an hour and have this class of 20 people that I'm charging a quarter of the price Um, and that was the real initial motivation for me was more money and it was easier And the part of me that stopped doing it was that I I felt guilty I was like, man, I got all these people I'm trafficking through this camp And I know I'm really not helping them through all these circuit based type of training Now I also think there's a a thing that I you could teach like if I were to go back and let's say I was a trainer again and I was you know needed to make more income and there was this People that wanted a boot camp or a class type of setting of personal training I 100% would run it almost identical To the maps prime pro webinar that I did a couple months ago And this is what I eventually saw those that have been listening to the show for a long time I've probably heard this if you're new This is what I did for all the people that I used to boot camp. So For almost three years now, maybe more now, it's been on quite a while Um, I started to offer this Saturday class for free And it was only to the people that I took through boot camps over the course of you know, four or five years before that And that was just me in my dealing with my own guilt right guilt of just closing everybody on Coming in and doing circuit training and not giving them real value And so I held this Saturday class and that prime pro webinar is literally that class like it was just a I took all because most of the people that were attracted to these these boot camp classes were 40 years old to 65 years old You know engineers lawyers, you know teachers desk job people like these were the people that I was attracting in their You know 40 plus years old. So chronic pain poor movement Yeah, they were out of shape and so burning calories seemed like it was a good idea But in reality the things that were going to improve their life more than anything else was if I could get them greater range of motion in their hips and eliminate their low back pain if I could Get their ankle mobility going so they could sit down into a a complete squat or work on their shoulder mobility So they weren't getting constant like tension headaches like these things were the things Uh, I knew we're starting to really impact and help all of them And I could take them through a class setting And and I didn't feel like I was doing any harm to the other group like so let's say I'm going through a webinar, I mean a um a mobility class and I'm teaching 90 90 And I've got somebody who can't do it whatsoever and then I got somebody on the other end of spectrum that they can do it easy I'm not hurting the person that can do it really easy at all It's still good for them It's a good practice for them and the ones that really need it boys It's a really good practice for them where when I'm teaching in a boot camp class where we have 12 people doing uh jump tucks or you know power lunges or something there might be one or two people in the class That's appropriate for and then the other eight to ten of those people It's totally not appropriate for and I'm probably doing more harm than good That's the part about the classes that I can't stand is Inevitably if you're running circuits You've got a percentage of people in there It is not good for even if there are some people it is good for where if I take you through a mobility class It's good for everybody no matter what I mean That's the biggest thing is the intensity is going to get away from you really quick when you have that much of a diverse Uh crowd to deal with uh, and that's why I've always been apprehensive to do group training myself, but You know if it definitely go through our prime programs and go through the webinar adam did and you know the one I did even and and just take elements of that and incorporate it in Your group setting immediately if you can and really break it down Uh another suggestion I would have since if this is something you are going to be implementing and doing And you have integrity behind it You know you can do things like squats and lunges and and push-ups you just you can slow the tempo way way way down Okay, and what that's going to allow for you to do is even if you're If you're in a position where i'm doing a squat, but now i'm holding the bottom position You can walk around and you can see where all these compensations are happening with you know Your grossest offenders and you could just slightly alter and tell them You know the cues of like getting their shoulders back and you know tightening their core and you know You could point these things out while you have them sort of paused in that position Kind of like what uh, this is the one thing that I do respect about like yogis and people out there that they It's it's really about like the the form and the technique that matters And if you really just emphasize all of that and you're able to slow everybody down And uh be able to account for people that might need the most help and you spot them out Uh, you know, you can still run a class where you give them a good workout and exercises But the mobility is is going to be such a high value that they're going to respond to that and and tell you like wow This made me feel great And so I highly suggest well and that's a good thing to say because I think sometimes trainers are afraid that if they Don't train the people the way that they think they're supposed to be trained. They're going to lose clients Not true If you do this the right way You'll actually make more money more people will show up longer They'll come more consistently because you're training them appropriately and they'll feel the difference and tell people One of the biggest misconceptions that we have In fitness is that uh any movement or activity is better than no movement or activity, right? So I hear this all the time. Well, at least they're moving. That's better than nothing. No, it's not Moving right is better than not moving moving wrong Sometimes many times is worse Then than not moving So it's like you either sit on the couch all day long or you get up move wrong and hurt yourself Which one was better? Obviously sitting on the couch and not doing the movement at all So any movement is not better than no movement. The right movement is better than no movement We need to hammer that into people because Again, we've got this mentality where it's like if I'm sweating and I'm sore and I'm moving, you know It's still better than nothing. So it's okay. It's not a big deal. No, not true This is how people hurt themselves This is how people develop a bad relationship with exercise burn themselves out And they're actually worse off than if they had done nothing at all Look mind pump is recorded on video as well as audio come check us out on youtube You can also find the four of us on instagram now dug likes to post a lot about behind the scene stuff You want to learn about podcasting what happens here at mind pump tech talk go check them out at mind pump dug Justin is at mind pump. Justin. I'm at mind pump sal and adam is at mind pump adam You were misinformed that it's not mature to balance on that curb or you know, I'll just climb that trace No, we have we have things to do. We have I've got my watch here. I've got my my apple cell phone I got like I'm in alignment. I got my schedule my agenda kids are like, what? Yeah, yeah, like this is a play opportunity. What are you talking about? Like I don't want to leave right now