 Look, stop blaming everyone and everything for your challenges. Now, it's true they all play a role, but if you give up your power, you have no power. And now you're just floating around. So do this, focus on what you can control, ignore everything else. I feel like this is a life tip, not just a fitness tip, but so true for fitness. So true. It needs to be brought up more of these days. Absolutely. Yeah, victimhood is a popular thing these days. It is, and it's, um, there's some truth in it. Um, there's some truth in, you know, the fact that society can make things hard, that you may grow up in different situations, that your genetics, um, are different from other people. Um, that you, you know, just, just there's challenges that are there. So that's, there's some truth there, but the second you say it's, it's that fault and I can't do anything about it. Well, it's, and then it's true. Then you can't do anything about, you won't do anything about it. And in my experience as a, as a trainer, um, the one thing I could never get around, the one thing I could never get around and help people with was that if I had a client that said, it's because of my parents, it's because of society, it's because of genetics, it's, you know, it's just the way it is. There was nothing I could do to help that person because they believe there was nothing that they could do. Even if they hired me, if they didn't have that attitude where they said, yeah, you know, there's definitely these challenges and stuff that's going on, but there's something I can do at the very least, uh, there's my attitude that I can control and that should do something. If they didn't understand that, at least that we were dead. We were dead in the water. Do you think there was ever a point in your life where you fell into this trap? Either one of you, God, that's a good one. I got to think back. Yeah. I'm trying to think like specifically, but I know like when I was younger, it's, you, I think it's, it's part of like piling on kind of when you're, when you're in sort of a depressive state of mind, um, you start trying to find other things to pin and, and, and sort of bring that up in terms of like, this isn't going well and this isn't going well. So, um, you know, all these chips are stacked against me. And so it feels kind of comforting to, to pile on sometimes like all these factors that are going, um, against you. And so it's like, it's one of those things. It's, it's, it's a hard spiral to get out of a lot of times because you start really kind of like stacking all these things that are not going well instead of trying to, um, rationally kind of, it's, it's hard to be rational when you're in an emotional state. You know, I have, I have the, when I think back, um, I was lucky that I started strength training so young and I started not for great reasons. I was, I had, um, body image issues and, you know, which is a lot of reasons why people start working out, but I was 14 and I know this through training other kids. I remember when I used to train kids, when they would hire me, their parents would usually hire me to train them. I would notice their attitudes would start to change for other things outside of exercise. And so because I started so early and it was all focused on fitness at that time, right? It was just about working out, but I said, okay, I want to develop this. I'm going to work on that. I suck at this exercise. I'm going to keep working at it. If it's, this isn't working, I'm going to keep trying other things. I think that gave me a lot of carryover. My challenge was, this is also another challenge. My challenge was not thinking I could control everything. That was a tough thing for me. It's like, uh, accepting that, okay, there's some things that are out of my, out of my hand. So I just got to accept that. That's, that, that was a little bit more personal, I would say, but you know, working with, uh, clients that just they gave up that control for themselves, like, um, like, you know, they're, I'm, I'm overweight because of my genetics and, uh, there's nothing I can do about it. It's like, well, there's a lot of things you can do about it. And, and, but, but yeah, if you believe that, there's nothing you could do about it. There is, there's nothing you can do about it. I think that was a terrible generic answer I gave. I, I'll give one a little more specific, like, I think I, to the point where I, I want, I fled. So instead of like addressing something I could address, like I ended up like moving across the country to kind of like avoid my problems. So that was, that was something I felt like a victim. I felt like, you know, I was in this state where everything was going wrong and like, I just have to get out of here and leave. And, and it was just, it kind of drove me away from family, friends and all that and kind of reinvent myself when in fact, if I just stayed there and like addressed all these things and like dealt with it, I would have been a much better place. What about you, Adam? Yeah, no, I mean, there's one in particular comes to mind for me. I think everybody does. I really do. I think at one point everybody experienced, it's hard not to, especially when things are true, right? So for example, like my situation, like, um, and I think that's when this is most challenging, when the, the thing that you feel a victim about is, has a lot of truth to it, to still not feel that way. That doesn't matter, right? So, you know, for years, I worked for a boss who took a lot of credit for the things that I, that I did and, and didn't, um, you know, celebrate my wins or, or tell the upper management that it was my idea or the things that we were doing. And I say a lot of times that I stayed at 24, 24 hour fitness about four out of four hours, four years later than I should have, um, when I should have known it was, it was time to move on. And for many years, uh, I, I blamed my boss because these, these behaviors were true. He was really doing this. He was taking credit for a lot of the things that I was coming up with or I was doing. I was, uh, regardless of what, uh, success I was having within my own personal club, I was also developing all these other leaders. And I just really felt that he selfishly was keeping me as it, and by the way, understandably, like, uh, if I'm his top performer and he's, let's say he's got 10, 10 guys underneath him and the 10 of us run these clubs, we're, we, we directly affect his paycheck. And so, uh, and I'm one of the best at what I did and I was running his biggest clubs. I was affecting his paycheck. So it was in his best interest to keep me in that position and not allow me to get promoted because if I got promoted and moved on, he no longer had this, this horse. And I knew that, you know, and it was obvious and so for many years, I was angry about it, you know, and had this attitude of like, fuck this, fuck the system. This is bullshit. Like that he's oppressing me and holding me in this position and really didn't do anything about it. And I remember literally like waking up one day and going like, wait a second, like this all has to do with my growth in business. Right. Like he's, he's keeping me in this place. I can't continue to climb the ladder and elevate. And I remember blaming him, blaming the company, blaming the way the system was set up and felt that way for a really long time until one day I kind of snapped out of it and realized, wait a second, I'm allowing one man or one company to dictate my future by giving them this much power to believe that they really have that much say in my, my growth. And at that moment, I thought, wait a second, what's to stop me from continuing to, to learn as much as the CEO or the vice presidents of this company have instead of, you know, blaming this guy for not elevating me and what, what's to stop me from seeking out the education and, and learning myself and then giving my, the skill sets that I get so smart, so good at what I'm doing that either one, he's forced to, to push me up the ladder and or the, or I become so valuable that I have so many other places and options to go shop my skill sets around. And that was, that's when I became a big reader. It was not a big reader at all. Up into that point, in fact, I hated reading and that was the first way that I gained that power back is I was like, okay, I'm going to go educate myself. I'm going to go seek out everything the, the founder is reading and learn everything that I can that, that he's, he's learned. And so Now, do you remember how you felt when you, when you piece that together, like the feeling you had? Oh, yeah, no, it was, it was a very aha moment for me. It really was, what am I doing? You know, I'm cause I really tried to unpack like, what is it that I want so much that, that next level? Of course, I want the pay raise. I want the title, the accolades, things like that. But it's like, why am I allowing this person to say whether I can or can't move up in life? Because at that point, like I had identified so much as this, this boss or manager within this company, it's like, why, why did I not think bigger and outside of that and, and start to do things that would, that I could control, which was educating myself. And then I, and the way I looked at it was like, man, I could get so good at this, you can't deny me. You can't, you won't be able to deny me or in that pursuit of getting that educated, that someone else would find me, swoop me up and I go get paid somewhere else. Yeah, I think the myth is that because it is alluring to give up that control because taking responsibility can feel like it's going to be heavy. But the truth is when you have that moment, that aha moment like you did, it doesn't feel heavy. It feels light. You feel empowered like you have wings. And this is the myth. People are like, if I, if I take responsibility, it's going to feel terrible. It feels so much easier just to say it's everybody else's fault. And that's why I'm doing it this way. And that's why I'm acting this way. No, it's heavier to feel that. It's like the myth of exercise and eating right is hard. It's actually not hard. It's harder to be unhealthy. So it's also a false belief that it's harder to do that. It's not empowerment feels great. It does take responsibility, which is scary, which is true. So it does take a little bit of bravery. But it actually feels really good. You know, it's what, what brought this up for me was that post you showed us from, and I want to be very careful here because I respect this person. This individual has, uh, they're very smart. They have really good posts, exceptional athlete. So I have a lot of respect for this individual, but they did a post that, um, exemplifies exactly kind of what we're talking about. So it's, uh, Steffi Cohn. Oh yeah. The, the risqué photo that she took, she said that she feels pressured to have to post, you know, less and less clothes. And I, you know, one, I think it's an interesting post. I'm sure it got her desired outcome, which was attention. Yeah. Attention, engagement and the conversation, which is, I read some of the comments and I read her response. And that was what she, she claims her desire. Very smart, great information. Her desired outcome was to, to start a conversation around something. But, um, the truth is that, um, you know, you may feel that pressure, but that pressure isn't an external force. You are applying that pressure on yourself. That's your own shit. Yeah. So the picture is, it's a picture of her, her back and she's got like a, you know, small, looks like lingerie on. And it says, I feel pressure to show more skin than I'm comfortable with, which is ironic. It's cause it's on a picture of her butt. And then the caption says, if you tell me I shouldn't feel pressured, you just don't get it respectfully. Now here's, here's the part of this that's, uh, frustrating to read for me is that she's a fitness expert. She understands pressure very well. She feels pressured to eat like garbage. She feels pressure to not be active. She feels pressure to not have the disciplined exercise every single day. Yet she does it. Yet she does it. So let's just change this, for example, imagine it's a picture of an obese person and it says, uh, I feel pressured to eat junk food and not move. Right. How would she respond to that? So instead she does this, which to me feels like an excuse to post the picture of your butt and then to kind of apologize for it. But yet here it is type of deal. And the comments were largely negative. I think a lot of people on there were like, well, you don't have to do any of this. Right. Yeah. And if you do, by the way, that's yourself, then go ahead and do it. But why say that right there? So the thing about that's frustrating about this is when fitness people preach about external pressures and forces. And this is just the way it is. And this is why I got to do it. Yet they can they can show discipline and other. It's the same thing. Listen, there's the same thing. There's the same. I mean, obviously we're not. Look, I'm not we're not a sexy girl. So our pressures differently. But hey, the pressure is the same, though. There's the same pressure for us to use our bodies to post when I post when I was posting images of me with my shirt off, flexing and posing, that gets way more traffic than a regular old ass post that we put up there. So that's saying that and every and people would love to see all of our workouts and people would love to see the motivational and hype stuff. We choose not to. And you could argue that it potentially hurts the growth of the business. And so there is that pressure of, hey, if we're if our goal is to scale and build this thing, isn't it in our best interest to do these posts? But we choose not to because we don't want to because I one, I don't want to feel like I forever have to do that. I don't think any of us want to have to do that. I also recognize, though, the value of it as a strategy when I first started growing the Instagram was like when we had no following or traction whatsoever, I knew, OK, this was gaining attention. I also recognize the type of intention, attention that it was attracting. And I knew that, well, you know, once we got to a point where the podcast was bigger than my social media platform, there was no need to try and garner any attention. This isn't even an issue with posting pictures of yourself doing whatever. I mean, it can be part of your strategy. It cannot. Stephie's got she's very smart. A lot of the information she posts is very, very intelligent, very good. So it's not like she built her business around this. And if you do whatever that's up to you type of deal, I'm not that's not the issue. And I'm not also saying that I'm perfect. I don't have issues with my own challenges. I've talked about it many times on the podcast. That's not the issue. The issue is presenting it and then saying, you know, I feel pressured to do this. Here you go. Here it is. It's like it'd be like someone who's a drug addict and then saying, here I am doing drugs, but that's because it's so hard and everybody's telling me to do it. It's like, what? You're presenting this kind of this this weird counter message to what you're actually doing. When you are, you know what discipline is like, you know what pressure is like. If you're a fit person, look, first off, if you're fit if you're lean and you're disciplined with exercise, you are not the average. You are not succumbing to the pressure of society. The average person eats garbage and doesn't move. You stand out. You're weird in the sense that you're not like everyone else. So if you give into the pressure of something, you know what it feels like to not give into the pressure. So if you're talking about this and you're saying, hey, you know, I got it, you know, as a woman, I feel pressured to post pictures of myself, you know, half naked. I get that. I get that. But you posted it on a picture of yourself half naked, which is kind of like, like, and there's a lot of negative comments. I was trying to think of and I know, like, in terms of like shown body, like that's definitely, you know, if we're talking about like the male version of that, I think a more closely related one would be the fake weights thing. So in terms of like, like me being machismo and like the guy that's the hero always like having like guys, you know, what if they just posted like, I just did this PR and it's like a 500 pound bench press or something. But you find out it's like fake weights on there or whatever. But I had to because like they expect me to lift this crazy weight all the time. And it's just like, I think we just we find ourselves creating these false narratives in our own mind a lot of times, too. Like where it's like, you expect this out of me. And you like, I try to read what you're thinking about me all the time. And it's like, we just create these things like internally when in fact, like if you actually ask your audience more of like what they want, I bet you'd be surprised, like that's not even like what they're after. I think she's trying to highlight what's wrong with our space is that, you know, we're here she is this really intelligent PhD who does put incredible content. But then the the feedback is that she gets way more likes, views and stuff or it's onwards. Okay. And I think she's trying to highlight that. Sure. But the and I guess that you're trying to highlight it because you hope that you change it or shift it in different direction, which I think is a losing battle. It's like sex is a thing that's always been. Yeah, but she could have done that without a pop of her. No, you're right. That's the temptation to want to do that, right? Because there's also the side of the you get the validation. You feel good. You look good. It's like searching for compliments. I get that. Yeah, I get it. There's a part of the of you that that feels good to do that. Of course. So that's a way to present that that information. Here's what it is. We're all imperfect. We're all human. There's there's only one perfect person ever walked the face of the earth. OK, so we're all imperfect. We all have challenges. I think it's it's important. Well, it's look. And again, I'm sure I've done this too. It's better to put yourself out there and say, here's my challenge. And that's it. And that's that. So rather than countering your message with the very thing that you're talking about, you know, it's like I'm fighting drug abuse by doing drugs. What? That doesn't make any sense. Well, there's a big disconnect with that in terms of like promoting discipline and all these other aspects. And then this is like a. You know what it reminds me of? Here's a deficit here. It's like the people in the fitness space, because this is very popular in the fitness space. It's like people in the fitness space who are all about discipline with diet in nutrition and exercise. And then they're like, but it's so natural to have to sleep with everybody you want to have sex with. That's why I advocate for these relationships where you just sleep with everybody because it's natural. It's also natural to not want to exercise and eat garbage. But you don't do that. So you understand that there's a benefit to having a self control. Yeah, so disregard. Yeah, it's like weird, you know, like our space can sometimes be very. Well, not sometimes. Oftentimes is not a healthy space. It's a vanity space. And that can be, you know, a bit of tension. I mean, like it's we're always going to battle all this stuff because like again, it draws attention, draws the conversation. It's like this is this is what social media is. It's just like finding an angle as people are going to be like, well, either you're going to piss them off or you're just going to be provocative on some level. I mean, when discussions like this and and influencers that are attached to their social media, it makes me it makes me excited about the vision that we had from the very beginning of building and doing this thing, like turning it off. Yep. Yeah. I mean, that to me is just like totally. I don't think a lot of these influencers get in the space with a similar type of vision. I mean, we we wanted that before we even had anybody paying attention or following, we knew that the ultimate goal was to get there to build a business around it. Use it as a tool. That's right. And then and then to to remove ourselves from it because no, I think that with all the great positive things that it comes with it, so do a lot of negative things. And if you can find a way to utilize it, as a tool and reap the benefits of all the positive things that come with having a social media presence and remove all the negative, like that's where you're really winning. And I think the strategy of doing that is to build up a legitimate business and then pull yourself because here's a deal. If you have a legit good business that takes care of people really, really well, like and you've built that up, that will that will continue sustainable. It's very sustainable. But you don't you don't we don't none of us have to have to get on. I mean, social media didn't there's plenty of businesses that exist. They don't have big names on Instagram or big name. Like there's plenty of great businesses and companies out there. Just happens to be an effective tool today to get attention and most the businesses or people we've met in the space, they're like not even that visibly popular. Right. You're like, wow, because they built a great business and there's people are very popular that don't have a business out of this popularity. And then there's also this. This is this is also very true. Money isn't everything. It just isn't money. Is I mean, you need to have it and it can buy you freedom and it can buy you time with your family. So I'm not saying money isn't anything, but money isn't everything. And you sell yourself and you sell your soul for money. You'll find yourself in a in hell. You really will find yourself in hell. And you don't believe me. Look at the suicide rate with these celebrities that just it's through the roof. They commit suicide at rates and they're drug abuse that rates that mirror people in extreme poverty. And you think how's that possible? They have all this money, all this access because it's hell. It's held to be loved for being not you. Yeah. It's held to provide something that's giving people not value. Like imagine if you were a billionaire because you sold products that gave people cancer like, I don't know. I guess you'd have to really be an evil person for that not to bother you. It would bother me at some point like, man, I'm making all this money. You know the story of the air to the Winchester fortune? You guys know this because we have the Winchester Mystery House here. So she obviously she was air to like millions and millions of dollars because her husband, I think it was, invented the Winchester repeating rifle. And she thought that she was going to be haunted for all the deaths that her gun caused. The guilt associated with that was was surmountable for her. Yeah. And I mean it killed her. The house that she built so big, there's a house up here in the Bay Area called the Winchester Mystery House. And it's so big and there's rooms that lead to nowhere and staircases that lead to nowhere. And it's so strange because she believed that she would get haunted by all the spirits of the people that her gun that the guns killed and she lost money. So she thought if she kept building kept building rooms for them to go that the spirits would be able to find her. That's the story. Is that the philosophy behind why the worms are all weird? Yeah. Is it just would keep building to keep her safe, keep her safe a couple of steps ahead of the curse or the evil all these spirits that we're trying to find her because of this Winchester gun that ended up, you know, that killed so many people. Pretty nuts. What's up everybody? Today's giveaway is Maps Split. Here's how you can win that program. Leave a comment below this video in the first 24 hours that we drop this episode. Subscribe to this channel and turn on notifications. If you win, we'll let you know in the comments section. Also, we've put together a new workout program bundle and discounted it heavily. Only going on for this month, by the way. It's just a limited time offer. Here's what it is. Maps 15 Minutes. Maps Anywhere. Maps Prime. And then we have an e-book called Eat to Perform. They're all in this bundle called the Time Crunch Bundle. And it's priced $99.99. That's a discount of over $200. If you're interested, just click on the link at the top of the description below. All right, here comes the show. Anyway, I got some cool facts on Bruce Lee that I just read about. Yeah, it's exactly what he's doing. He was pretty remarkable. I'll pull these up for you. So I've told you guys about how he could generate so much power with the sidekick. There's videos of him doing this. He had to think of a 300-pound heavy bag. He had to specially made heavy bag. And he would be able to kick it hard enough to fold it in half and have it swing up and hit the top of the rafters. And he would often do this to demonstrate to people that would come over his house. Is there some kind of chart? Because, OK, there's so many urban legends around him. And I feel like so many things like you saw that video with him and the nunchucks. That was Ping Pong. Yeah, so exactly. There's like some of them are like obviously doctored. Some of them are like real stories. He just said something that is very unbelievable to me. It's on video. A 300. Well, so was the nunchucks with Ping Pong here. So a 300-pound bag. No, no, no, I was made recently with the CG eyes. A 300-pound bag kicked, folded in half and swung up towards the rafters. He would kick it and it would swing up to the rafters. I mean, maybe that could look it up. So here's some other stuff. He also could take a 100-pound dumbbell and hold it at arm's length because he had tremendous static isometric strength. He trained with Bill Pearl, who was a bodybuilder who taught him strength training. He learned footwork from Mohamed Ali. That's why his style of kung fu. Now, have you seen a video of him actually holding the dumbbell out? Never saw that. But that was something that lots of celebrities, Hollywood celebrities would see him do. When they did the Green Hornet. So that was the first TV thing that he did, the Green Hornet. He was Kato, the guy with the mask on or whatever. So funny he was the sidekick. I know. Come on, dude. They had to make him slow down because he was too fast on camera. Yeah. And the director's like, you need to slow down your kicks and your moves because you're too fast. So here's another thing he did. He could do 50, one arm, one-handed push-ups with his thumb and index finger. So he would put his thumb and index finger out like this and he would do 50 push-ups in a row. He could throw, he could catch a grain of rice with chopsticks. That one, they, What? Yeah, I talked about that as well. Oh, here's one of him kicking a 700 pound bag. Is that what that says, Doug? That's what it says. Yeah. So pretty cool. I love reading shit like that. That's not so, that can't be 700 pounds. I don't think it's 700 pounds. There's no way. Yeah, it's really a 200 pound bag. Yeah, but there's some pretty insane, that's a movie. That's what you call Chuck Norris. Chuck Norris. That's one of my favorite scenes. You ever watched that? Bro, no. Chuck Norris had just as impressive a stat. That's a real kick right there. Did you see that kick that he did on the guy? So apparently he kicked the guy so hard he broke his ribs. So wasn't he like a kickboxing champion? Like he has a pedigree like Chuck Norris does. Oh, Chuck Norris was a real legit fighter. Yeah. So Chuck Norris. He had real legit fights. So when they interviewed Chuck Norris afterwards, I guess him and Bruce were sparring and he was like, oh yeah, he goes, he's legit as fast as they say is. That was Return of the Dragon. I would love to interview Chuck Norris about Bruce Lee. Yeah, that would be interesting. Where is Chuck Norris? Huh? Where is Chuck Norris? Dude, he's still killing it. I mean, he's old obviously, but like he looks in great shape. Him and David Hasselhoff have to be the two most popular memes ever, right? Like there's more things. And what do you think that is? I mean, I think David Hasselhoff is because of his. He's just legendary. World renowned fame, right? Oh, yeah. Yeah. Bruce Lee was because he was the one to really popularize kung fu movies. There's the dragon flag. That's the name Rocky did that of course. That was his ab exercise. Well, he was the first to really demonstrate strength with the martial arts, you know? Like he incorporated this crazy physique and also like he combined martial art disciplines. Yeah, so he, so this is a. Did you read any books on him when you were younger? Yeah, I read the Tao of the Tao of Jeet Kune Do, which is the philosophy of his martial art that he created. Okay. So he was the first mixed martial artist, real mixed martial artist. There he is doing that push-up I was telling you about. Yeah. See with the index finger and thumb? Yeah. Okay, so. That's not a karate demonstration. At that same demonstration, he demonstrated his one inch punch and knocked the dude, flew, the guy flew back into a chair. So let's get a little conspiratorial now. How about his death? Yes, about us. And then also his son, Brandon, right? Wasn't he shot playing him in a movie or something like that? I don't know if he was playing him. The crow. No, it was part two. Yeah. Oh, it wasn't playing him. So was this, because I've heard that it's somewhat related to this, not, what's the mafia gang over in China or Hong Kong? Oh. The triad. The triad, yeah, somewhat related to the triad because of him bringing martial arts over to the United States. Here's the story, okay? So Kung Fu was very protected among the Chinese community. You are not allowed to teach this to anybody who's not Chinese. Plus it was very structured and very traditional. Bruce Lee learned traditional Kung Fu but also studied other martial arts. So he's like the first, like I said, the first mixed martial artist. He watched Judo, Western boxing. He liked the footwork of Western boxing. He often talked about watching Muhammad Ali and examining his footwork, kickboxing, Aikido. So he would look at all these different martial arts and he said these rigid forms. So if you read the Tao of Ji Kundo, I read like 10, when I was a kid, I used to read all the time. If you, he said that the best fighting style should be formless. So really he was talking about mixed martial arts and he started teaching in San Francisco anybody who wanted to learn. Yeah. The Chinese community heard this and sent some representatives to him and said you got to stop teaching Westerners. You're not allowed to teach Westerners. That's one of the theories around his death was that because he was teaching Kung Fu. It gets better. So he said, no, I'm gonna teach you however the hell I want this martial art. So they issued a challenge. We will send you our top fighter against you and if you lose, you leave San Francisco and never teach again. And he goes, if I win, then I'll teach Westerners. And they said, fine. So he fought their top fighter and he won. By the way, afterwards, he was so, the story goes, he was exhausted afterwards. And this is what got him into physical fitness. So after that, he says, you know what? I won, but my physical fitness kind of got in the way. So then he learned strength training from Bill Pearl. He learned how to do isometric training. You know, the stim machines that every 10 years comes back is the new thing or whatever. He would use those while writing. So he'd be writing and the thing would make his like chest pump. But he did everything. He was into supplements. He learned from Jack LaLanne. And that's how he developed. Cause if you watch early Bruce Lee, he was not super shredded like he was when he did enter the dragon. When he did enter the dragon, he had abs and a lot of stuff. So the story goes that they still wanted him to stop. And so he was poisoned is what they say. That's how he ended up getting killed. Anyway. No one's ever been able to confirm that though, huh? No. And I thought, so I thought his son in the crow was playing his dad. Like he wasn't the part or the role in the, I don't remember that. And I don't remember exactly how that. No, I think the story of the crow is like some dude that like it's killed, but then comes back after. Yeah, that's the main character. But I think what Brandon, it's Brandon Lee, right? Yeah. The role he, because he didn't play the main role, right? He played something else. No, he was the main role. Oh, he was the main role. Oh, okay. So I thought he was something else. Yeah, that was sad. I don't remember that one. I was sad about that. Anyway. That's good. Yeah, there's definitely a lot of legend and lore around, you know, all that stuff. So it's interesting. Anyway, I want to talk about a super food that nobody wants to eat, but we have a way now of getting people to this super food. Do you guys know, okay, so fish roe. Fish roe has to be one of that most nutrient dense healthy foods on the planet. Fish eggs. Fish eggs. Oh. Very high in nutrients like selenium, zinc, AD. See, for me, it just looks like bait. Yeah, I just grew up fishing and that's what we used for, we call it red headed steppe. Omega three fatty acids, obviously. Where does caviar fall in that category? That is what it is. So that's what it is. That's a type of roe. Okay, so is it, and I mean, where does it fall? Is it like the highest quality of that? Is it mid grade? I think caviar is like the tastiest. Because you could buy salmon roe for way cheaper. But I think caviar is like the tastiest, most expensive. Doug's a big caviar guy. He eats caviar every morning for breakfast. Yeah, that's right. He eats him in his lunch. Yeah. Jessica, in fact, when she was pregnant, she used to eat a teaspoon of roe every day because of the health benefits for the baby. So is it better than the fish oil? It doesn't have as many of the EPA fatty acids because it's not pure oil, but it has other nutrients like selenium, D, A, I think. Maybe Doug could look it up. Some of the nutrients in fish oil are, it's considered a superfood. It really is. Vitamin B12, D. It's connected to reducing the risk of things like Alzheimer's, dementia. So would you take it in combination with your fish oil? Would you take it in replace of? Is it totally different? If you're supplementing with fish oil because you need Omega-3s, I would still continue doing it. Fish roe, I would put in a category of organ meats, like to give you those extra beneficial nutrients. The problem is most people don't want to eat fish roe. So the reason why I'm bringing this up, Paleo Valley now has this, which is the wild caught fish roe, freeze dried. So you could literally... Oh, freeze dried. Capsules, capsules. So you could take like five, six of these a day and it's like you're eating... So your weenies like me that get a little squeamish can take it down to the swish one. I was like, yeah, so... This is use me as an example because I would definitely prefer that. Yeah, yeah, so you take... Oh, it smells like that. Oh, it's fish roe, yeah. Definitely fish roe. I don't know if I want to try it. Don't be kissing Sal after that. Well, this do like, you know... That again. One thing I don't like about some fish oils, not all of them are like this, some fish oils. They repeat on you? What'd you say? Repeat on you. Is that what that's called? Yeah, are you burping? That's called repeating? Uh-huh. Oh, I didn't know that. That was new to me. You gotta freeze them. Yeah, I know, I know. You're the one that taught me that. I never did that before, but yeah, that's the worst. Like four hours later, I was going to do a burp and you're like, ooh. Oh! Will that fish roe be like that, you think? No, it wasn't present. Oh, it won't be like that. No, I've been taking those. Oh, okay. Yeah, I have a couple bottles at home, but I've been taking them every morning. And I love them. Oh, yeah. Yeah, they're really good for you. Anyway, speaking of burping and stuff, Justin, you have yet to talk about the lady in the restaurant that, oh, that almost died. Oh, dude. I want to hear about this. Yeah, it was intense. It was, so we were just going out for dinner and I think, so we were at this new restaurant that was like in Scotts Valley and just minding our own business and this lady over to the right of us, literally like one table across from us. Were you with the kids too? No, thank God. So it was one of those weird things where it was like we're just kind of, it was just everything's normal and then you just kind of felt something in the air that was like off and you're just kind of looking around like what's going on. And I just look out of the corner of my eye and I see this lady like over, bent over like her chair and this guy like gets up and just starts like doing the Heimlich maneuver and like hammer in her stomach and it started to get intense because it wasn't working. And this is where it was like, it went from like, oh, wow, there's like a situation but usually you get some resolve like in some kind of like item flies out or whatever. And I don't know if you guys, I wanted to talk about this because I don't know if you guys been in like kind of like a crisis situation like this where it was like, dude, this is like life or death. So she started turning blue and it was like- How long was this happening? So, I mean, again, it probably wasn't as long as it felt, right? So it felt like it was like five, 10 minutes long. It was probably like a minute worth of maneuvers. And finally like she finally like bent over and like spit something out and then kind of started to recover but Courtney was already on the phone, already called 911 and it was like, you know, kind of right there. This lady right next to us was, had a medical background as well. And so she was like, you know, all anticipated but thankfully like her son was the one that like helped save her life. He was just going through like this firefighter, paramedic course. And so he was, it was all fresh for him. And so he was doing like the perfect job that he could do, giving her the maneuver. It just wasn't working. She would have died. And she was like, and it was at that point where you could hear a pin drop like in the restaurant. Everybody had stopped and like was like paying attention. That's intense. But I was like, cause I've had that happen before when I was at a restaurant and it was outside and this lady was choking and but at that point nobody really stepped up and knew what to do. And I just, I saw it like from the other side of the restaurant and I've like ran over there and just grabbed her and just started doing it. And you did it? Yeah, this was a long time ago. Like I did that with this lady who saved her life, yeah. But I had, it was so, the adrenaline was so crazy. I had to like go sit in the cooler for like an hour just to recover. Cause it was just after it was all done I couldn't even like pull myself together. Like I lost my shit dude. Cause it was just like, it's so much different when somebody's gonna die, you know? Like when the stakes are like that. And so I was telling Courtney cause I could never do the medical job. I couldn't get in that field for that reason because it just, it took so much out of me. Like, and I was like, cause I was empathizing with, with this son having to save his mom's life. Like right in front of us. And it was like so intense dude. Oh my God. So yeah. I had a girlfriend in high school who was a lifeguard and this guy had a heart attack on the plane and she ended up doing like CPR for like 30 minutes until they landed and the dude died. Oh, that sucks. And I was like, man, I can't like just, I remember that stuck with me forever. Just like that would be just. Bro, I almost, almost. You're trying everything you can. Yeah. Yeah. No, we pulled the guy out of the jacuzzi cause he was like passed out and we had to pull him out and they already called 911, my friend desk and we're checking him. You doing all the stuff you're supposed to do. Is he breathing, check his pulse or whatever. And there was a moment where I was like, I'm going to have to do fucking CPR. Boom, paramedics walking right at that moment. I'm like, thank God, take over. Yeah. Because that's. You know what the, so the. That is some. Which is why Courtney probably did what she did. You know that I've seen one time the, the probability of saving somebody's life in an emergency like that. Like the, what are the like top three? Like what you can do? Like nine calling 911 is like increases their chances higher than anything else. How fast you can get on the phone because every second matters in a situation like that. So you pondering, oh God, what should I do? Oh, is more dangerous than instantly lost. Yes. Like getting on the phone, calling, getting someone there who's a professional because there is a chance that you can't do anything. And then you resort to the, and then I think CPR is the next thing. She told me even then cause like I was like thinking because he wasn't getting any resolve from his original ones. I was like, I was even thinking of like, oh, let me give it a shot. You know, and like I was going to give some real rib breaking maneuvers. And she's like, no, no, no, no, no. Like the next move from there was a CPR. Yeah. And I was like, I would have totally fucked that up. Yeah. Having an AED because remember when gyms, we never had AEDs in them. And then they made them like a requirement. Apparently an AED significantly improves the survivability when someone has a cardiac arrest. Yeah. That's another one too. I remember I saw a great chart on my own. Cause I own my wellness studio and then they had passed a law at some point where I had to buy one, which of course pissed me off. Oh yeah. And you look at the statistics actually, it's a big deal. And then with kids, choking is a big deal. Which is why I bought those, I showed you guys those little things you put on a kid's mouth. Oh, did you get one? I have them. I have one for adults and one for kids and one for infants, not for infants, young kids in a drawer in the kitchen. Because, you know, scary shit sometimes I don't look at. And then it just makes me paranoid. But I saw this, I was scrolling through Facebook and there was a, like a, there was this ad, it got me. It was like this little kid with the mom and then it showed like a piece of candy. Like, you know, and it's like, this almost killed. And I'm like, oh, you know, and I got two little ones. So I'm like, gosh, damn it, you guys got me. So I looked it up. I'm like, just buy them, put them in the house just in case. No, I mean, that happened when Courtney's at work and Ethan was eating like a really hot chicken nugget. And I think too, this lady was the same thing. It was like the Brussels sprout. The irony was like, we ordered Brussels sprouts. I'm like eating through the Brussels sprouts. She just said it was like, oh no. But it came out real hot, like, like steamy hot. Like, and so I think she didn't wait, you know, to where it, you know, to where it like, it shocked her. Like, and then like, breathed it in. And so then it like, so that's what happened with Ethan too. He like, he bought into it and it shocked me. Oh, that's hot. And then, and then breathed it into the windpipe. And so that's, that, that was like something. I wonder if that's common. Yeah. Cause you didn't, you think that like, it's just a big piece. You ate, you didn't chew down enough. Yeah. It's the wrong pipe. It's the wrong, the wrong, yeah. Bro, choking is one of the number one. So is that what, is that what's most common then? Is that it just goes down the wrong pipe. It's not a matter of it getting lodged. I thought it was always like getting lodged. No, no, that, you don't choke from that. Yeah. Oh, I didn't know that. If you get stuck in sort of like someone is choking on food, it's just because it's a big piece. No, no, if they get stuck where you swallow food, that's bad too. And you'll throw up and stuff, but you can breathe. You can still breathe. I had a cousin that happened to, he got a piece of meat stuck and he couldn't swallow, he threw up, they took him to the hospital and they had to pull it out. It's when it goes in the air pipe. That is when it's bad. So if you can hear coughing, then they're not, it's not in the air pipe. It's when you hear nothing and they just look at you like this like they're just deprived of breathing at all. Yeah, that's brutal. That's that kind of show. Oh, wow. Yeah, I just assumed that it was like always like a piece of food that was too big and it got lodged in your throat like that. It's actually gone into the window. Dude, I grabbed it and put it over my knee and it was just. P.T., he wasn't even, I just immediately, like, and he was bigger. So it was like, you know, I could have done the regular maneuver, but I just grabbed him and then he coughed it out. My biggest fear as a dad to date is that of, is like Katrina and Max being upstairs. I'm not a scientist. And I hear like the scream, like the. Oh, the scary scream? Yeah, like Katrina yelling, like I've never heard her yell before and just not even knowing and having to get up there and stuff like that. Like it's a weird thought, but it. Dude, it's whole conversation I'm sweating right now. I know. I'm like ready to move on. I'm having this trauma. Well, I'll give you some positive stuff. I told you guys about when I ripped the railing off the wall because my son almost fell down the stairs. Yeah. Literally ripped the rich to try and get to him. Oh, I don't know. Speaking of our children though, that on a positive note. Let's go happy stuff. My son is such a fun, funny phase right now with, you know, he's, he just says stuff that you never hear him say before. And when he says it, it's like comical or laying in bed. This is like two in the morning. And he comes walk, he always walks to his mom's side because Katrina pretty much handles the nights, right? So I hear him walk in and he walks over and mommy, mommy. And then she's, huh, what, what Max? And he's just like, I need my water. And he, we normally have his little thermos that we keep at his bed and every once in a while we forget. And then he, when he wakes up in the morning or middle of the night and it's not there, gets up and then of course, you know, comes over and tells mommy. And could you could tell Katrina was like out. She didn't want to get up. And so she's, I hear her get her little water bottle or what like that. Is it true from this? Yeah. He takes like a little sip of it like that. And he's like, no, I want my thermos. You know, he keeps asking for his and she's like, no, no. So that's okay. So they, they kind of go that they're back and forth. I hear them. And so she's like, okay. So what she does. So this is like classic like lie to your kid, white lies. They like try your life. She's like, okay, we'll get it, but let's just lay here for a second. She's like trying to get him to do that. So I, she, he goes, it's okay. So he's quiet for like, I don't know, 30 seconds. And then I hear, are you done? He asked her, are you done yet, mommy? He keeps doing this, right? Like three or four times. So finally I, I just get up. I get up, I go downstairs. I go get his thermos. I give it to, I give it over to him and he chugs a bunch of water and then he lays back down. She kind of, she, she cuddles him in. And then I don't know. Maybe a minute later goes by and he goes, mommy, let's go to, let's go to my bed. And she's like, she's like, no, no, no, let's just let, let's just lay here, lay here. You can tell she's like so out of it. And he's like, mommy, no, let's go, let's go to my bed. And she's like, did the same thing as the water trick. Okay, we'll go there. Close your eyes for a second. Right, she didn't do that. Did the same. Yeah, do the same thing again. And the Katrina was like, you can hear she's getting frustrated. And she's like, okay, I'm going to take you to your bed and I'm going to lay you down and then I'm going to come back to your room. He goes, okay, that's a good idea. That's a good idea. The irony though, and she never came back. So he went, yeah, yeah, yeah, that's a good idea. So that's his new thing right now is that's a good idea. So when someone says something that he wants to do, yeah, that's a good idea. Oh, I love it. Yeah, that's a good idea. I asked him if he wanted to get in the hot tub yesterday. I'm like, hey, buddy, you want to go get in the hot tub? Yeah, that's a good idea. He's so cute, brother. The video you sent him of, was he coming out of class? Oh yeah, he came out of class. He's such a lover, man. I love that about him. He's such a little lover, man. It's cool. So we, okay, so he came out of class like that to your point about him being such a lover. So he comes out of class. He's with these two twin boys. The school, they have this protocol of you pull up. We have this like sign that says who our child is and they bring them all the way out to the car and they bring them in there. You're supposed to kind of stay in there and stuff like that. And so we get to watch him, you know, walk from all the way from his classroom out to the parking lot and we can see him from far away. And it's always so cute because he's like, you know, his, his lunchpel and bag is like the size of he is. And he's always, he's always like carrying it, you know what I'm saying? Or dragging it a little. You get a tussle in the step. Yeah, yeah, yeah. They got to make some waddle and stuff. And then this other family pulled up right behind us. They have, they have twin boys who are in his class. And so they, this time they all came out together and they all came out and all three of them were holding hands as they, as they walked all the way. Are they all buddies? Are they all best friends? Yeah, I mean, I don't even know how close they are as friends. I know they're in the same classroom, but they, they did that. And again, to your point, I think my son has just got that kind of personality. How would he love her? We took him to this new school, a poor kid or like potentially a fourth school for him before he's even four years old. And this is the school we really want to get him into. And so we're going to transition them in summer school there and he's been by there one time to see it. And he met a teacher, we were touring at an open house and we were touring there and the teacher recognized him. She goes, oh, hey, Max. And he saw her and recognized her and he runs straight up to her and gives her a big hug and she was like, oh my God, he's such a lover. And he's like, oh yeah, no, that's, that's him for sure. He's like that. I swear he does it too. Katrina says this that it's like he knows the people that need it. Like cause there'll be times he'll be in a room. There'll be. Is he, is he intuitive like that? And they'll be like 10, 15 people and he'll just randomly go up to a certain family. And it's always the someone in our family who we know are going through something. Really? Yeah, yeah, so it's a trip, right? Wow. Which I mean, I mean, his mother is like that, right? So Katrina's very much so very intuitive. You're like that too. Intuitive. Right, so you think the two of us, right? Have a child. You would think they'd have this kind of, you know, natural skill or you kind of see that already. That's nice. That's neat. That's super nice. Hey, I was going to ask you, Adam, there was some, we got some feedback. You wanted us to share. I don't really read it. Oh, it was the Caldera. I sent it over to Duc. Did you get it? I did. So yeah, I knew we had Caldera coming up and I just got a DM like literally two days ago from somebody. Do you have any who it is too? Cause I feel bad. I actually talked about someone the other day. I believe it's Bailey Morris. The screenshot I have is very low resolution. Oh, sorry. So it's super, super low quality. Yeah, yeah, read what he said. Yeah, so it says I wanted to thank you and the guys for everything you do. Some of the holistic health resources you guys shared has completely changed my life. One in particular in the show being sponsored by Caldera Labs. I'm 24 now, but as a teen, I struggled with acne, sensitive skin and redness. It's always been a mental hurdle and very difficult to find products that don't irritate my skin. I developed rosacea, sudden lane and very dry skin. Ever since I started using the regimen, my skin has looked and feels like it never had any problems. My confidence is high. I can actually live my life without always worrying about how my skin feels or looks. So you know what, it's okay. So I did read that. You know what's interesting is that skincare products for things like acne are typically designed to kill all the bacteria, right? Cause acne- But they're always like a steroid and like hormone. And then there's that stuff, right? The thing about Caldera, because it's natural botanicals, it doesn't just annihilate bacteria. It creates balance. Cause you need good bacteria, just like you need, just like you don't want bad bacteria, you want a good balance of bacteria. And so what Caldera seems to do is create, cause I noticed the same thing. Like I've talked about this before, my skin's oily, Justin's skin is dry. We use the same product and it balances out both of our skin. So it has something to do with the fact that it balances things out. And not that it just like pushes and forces- Adaptogenic kind of quality to it a little bit. That would be a good reason. I mean, what a great message though to receive cause when I think of our partners and products and the things that we do, it's not, I don't expect someone to send like a life changing as a Caldera's, but you know what I'm saying? If you dealt with that as a kid, I remember going through, so I had a lot of acne when I was, now lucky I just kind of grew out of it. It's depressing for a little bit. Yeah, I grew out of it and I didn't have, you know, I didn't have to take anything. I just got lucky or whatever that, but boy my junior, senior year, I had like really bad acne. Man, I remember that time in my life, like how insecure you are about that. And so, and then some people, it carries into their 20s and I can't imagine like being in my dating life and having like really bad acne. And so to have something like that resolved, I mean, God, that is life changing. That's awesome. But not something I would have thought of for- Dude, by the way, have you guys seen the snow up in Tahoe? True, snow all over California. Do you see our Park City house? Our Park City house is like- I was just gonna ask you. It looks crazy right now, dude. It looks so crazy. So the skiing up there must be- Oh, Brooke, she posted a video or picture and it was like, you can almost make snow angels vertically. Yeah. Because of the snow. Yeah. So we haven't talked about this for a while, so we have a place up in Park City, Utah that we decked out mind pump style. So it's got the PRX gym in the garage. It's got sauna, steam room. It's got red light therapy in the bedrooms. It's got the- Euler. Eulers on the bed. So it's all optimized, like biohacking type stuff, optimized, but it's also in a place with like amazing, and you can rent it. You can go up there, stay up there and rent it and have all the outdoor stuff plus all the stuff that we talked about. Yeah, we have juve lights in there, also we have the steam room in there, the movie theater. What we don't have yet is the actual dry sauna. Yeah, the dry sauna is the last piece that we're waiting for and I think that's coming in less than a month or so. And it's been getting filled up, but- Yeah, the last couple of months have been pretty full, but we do have some vacancy come out, which is, I'm glad you're bringing it up on the show because we haven't talked about it on the show. So if it's something you're interested in, one, you got to deal with the mind pump. If you go through mind pump, so it's at mindpumpparkcity.com. Is that what it is? Correct, yeah. And then, and what's cool is that for our listeners, when you go, we always set up like a cool little care package. So when you show up, there's like the path water bottles and then we have Jerry's bundled up stuff with like the net and organifies, so you get to try out a bunch of stuff. So we try and take care of our people that go there and stay there whenever they go there. So if you get a chance and that's somewhere you want to go. Yeah, most epic snow right now. Yeah, I mean it is beautiful there and if you're a skier snowboarder, it's a great for sure, a great time in there. But it's, there's a wide range in price too. So if you're somebody who wants to experience the house, but maybe can't afford the kind of premium pricing during the ski season, they have down times in spring and summer where it's significantly cheaper to stay there. So if you guys want to stay and experience the house, but then maybe it's a little on the pricey side, then book it in advance for later in the spring and summer and there's a much better deal to go inside during that time. Do you have a shout out? How about Dr. Gabriel Lyon? Yeah, let's do that. Shout out today's to Dr. Gabriel Lyon, one of the smartest people in our space. What's her handle? Dr. Gabriel Lyon. That's it? Dr. Gabriel Lyon on Instagram. All right, check her out. She's amazing. Check this out. You're not what you eat, you're what you digest. Look, if you eat a high protein diet like you're supposed to, sometimes digestion can be hard. Well, you can try digestive enzymes to help break down those proteins into amino acids, get them to your muscles, so you can sculpt and speed up your metabolism. But these digestive enzymes also help break down fats and carbohydrates to help with overall digestive issues. There's a company we work with that specializes in digestive enzymes for people who are fitness oriented. It's called Mass Zymes. Go check them out. Go to masszymes.com. That's M-A-S-S-Z-Y-M-E-S.com forward slash mine pump and then use code MINEPUMP10 for 10% off any order. All right, here comes the rest of the show. First question is from Oral Leroy. What are your best tips for beginners? Oh, I love this. I would say when it comes to exercise, especially when it comes to strength training, the top two tips I could give someone are this. Practice exercises, stop trying to work out. In other words, don't go in there and think, I'm gonna hammer my legs, I'm gonna hammer my chest or my shoulders. Think, I'm gonna practice getting better at the squat. I'm gonna practice getting better at this bench press. I'm gonna practice getting better at this row. Learn the skill of the lift. That'll give you way more in return. And then number two, for at least the first year of training, your number one goal should be to get stronger. Get stronger, practice those lifts. Those two things alone will take you super far when it comes to your strength training. I'll give you a different one. Commit to less. That sounds kind of weird, but I was talking to my dad and his wife this weekend, trying to get them motivated to be consistent with exercise, especially like mobility work, because his wife had just had hip surgery and he's got back issues. And talking to family like that, it reminds me of talking to clients when I was a personal trainer and all the reasons of why they don't and this and that and I know I need to make a better effort and commitment. And I said, you know, well, I think what happens is we, you know you have all this work you need to do. You know you're not gonna lose 30 pounds of fat in one go around of training. You know you're not going to fix your hips in one mobility session. And so I think it just seems daunting for beginners a lot to commit to all of this. And I think what they do a lot of times is over commit to what they think they need to do to move the needle. And so my thing that I would tell a beginner is, you know, commit to less. Commit to something you know you can execute and then allow that to build momentum. I was telling my dad, I said, dad, listen, and we got down, I showed him some 90, 90 exercise. It takes you five minutes. Instead of you like committing to one of my maps programs and saying, you're gonna do this three days a week, like do that every morning. Like start right there. Like I know that's going to alleviate some of your low back pain and hip issues. Start right there and just do that every, because what I know is if you commit to that, that five minutes every day for a couple of weeks, you're gonna start to see and feel a difference from that. It's going to improve your life enough that you'll go, man, I only had to commit to five minutes a day to do this and it's giving me this much payback. What if I spent 10 more minutes and I did one exercise and I just squatted three times, you know, three sets of 10 or something. What if I just did that every other day? I don't even commit to every day. I was do that every other day and see what that does for my life. So I think this is a much better strategy and approach than feeling like you have to do so much. And why this is my advice is because this is something that has even taken me a really long time to realize the value of that. And I now apply this philosophy to myself. I'm just like I was telling my dad, I said, dad, you know, I play the same mind games too. You know what I said? Mine just probably sounds different. You know what my excuse sounds like? It's like, man, I'm 40 something years old. I'm already fitter, 90% of the fucking people. I could skim this week. I justify like that. I make an excuse that I'm already ahead of the pack if I compare myself to the eight. Like, so I play the same mental games with making excuses or, and so what I've learned to do is like, you know what? Like I'm just going to go in the garage right now and I'm going to do a set of squats. That's it. And what I have found that when I commit to less like that, that I'm more consistent with doing something and then something starts to compound and when it starts to compound and momentum builds, then it's much easier to be more consistent and consistency is probably the single most important thing that you can be in this pursuit. I think that's really what, I mean, I'm just going to echo everything else we you guys brought up because that's taken us decades to figure out in terms of like the simplicity to present somebody that's a beginner to really reduce it down to what you can feasibly commit to it. And what does that look like individually? Cause it does look different to everybody based on what they can repeat and something that you can string out more of a everyday thing. Like, so it's not, cause cause originally I'd probably would have promoted something more of like a two one to two to three day kind of thing where it's like here you can commit to at least showing up to the gym and do this type of workout. And then, you know, let's start, you know, addressing nutrition. Cause a lot of times, you know, nutrition is another whole complicated can of worms because it's so integrated with your lifestyle and all these other moving parts. And so if we can at least get you move in and build off that moment and then we'll address that. But I mean, it's really it's individually it could be drinking more water. It could be eating some more like cruciferous vegetables. And that's it, you know, and then now it's going for walks. And then, you know, now I'm building on that. Like I could do a mobility exercise and now I can add in like, you know, pushups. And that's, and now I have that momentum I can carry into the gym. And now I can like get a little more momentum going in towards learning about how to lift weights and what does that look like? And I want to build on the skill of that. So I want to learn how to do a compound lift and maybe I need to hire a trainer to be able to work on my technique with that. But it starts with like such the most simplistic thing that you can feasibly do right now. Yeah, habits build upon each other and long-term habits almost never work when it's more than your capacity to commit to. So it almost never works that way. And wouldn't you say that's probably one of the number one mistakes that people make? Is they over commit to something that they're not going to do? Look here, everybody's started a workout plan in their life, almost everybody. It's the challenges keeping it is maintaining. Now you said something, Justin, that I'll add that if this is feasible for you, one of the most valuable things you could possibly do when it comes to fitness and health is hiring an experienced, good coach. Experienced and good, they gotta be a good coach or trainer. That right there will improve your odds of success dramatically, dramatically. Now you may think it's really expensive. I don't know if I could do that or whatever. Totally understand. But if you took a few hundred dollars and got yourself a trainer even for four meetings and just took some of the stuff that they taught you and just applied it and practice it, there isn't a supplement, there isn't a diet, there isn't dinners. There's nothing that could match that investment in terms of what you may able to get out of it. And if you can invest more, I know the success that trainers can produce when they're really good. This is such a good conversation because it's so top of my mind. This is yesterday I was having this conversation and to add to that point, I gave them the PrimeProWebinar.com thing that I did and I told them, I said, listen, I've already got this for you to get you going. I said, so if you can commit to this or you guys sit down as you start your morning every day and go through this and I literally held their hand to show them how to shoot it up on the screen, everything so they had it. And my dad was like, oh my God, I didn't know you had this. Yeah, it's there. We've talked about it before, but I never took his hand all the way through that. But I said, here's the deal though. And this is where you have to have the self-awareness. I'm giving you the tools to get you going in the right direction. And I tell you right now, if you make a commitment to doing this a couple times a week or eventually every day, it will change your life. I promise you that, but you've got to do it consistently. And what I know is that a lot of people struggle with that. So to that point where I think an incredible investment is to pay someone to come to your house, even if it means they're gonna do the same shit you could do for free that I have up on that TV. The value of having somebody that knows what you need to do and that you have an appointment, you're committed to is an incredible investment to build the momentum. So I'm gonna challenge you guys first to use it for free and do this because I have the resources, but I want you to have the self-awareness that if you can't even commit to that, then you should invest financially on somebody coming to you because there's a different type of motivation when you know you're paying out of your pocket for it on that the likelihood of you'll get up and do it. I'll argue there's a lot of people because if you look at training, hiring a trainer, you look at it and you say, oh my God, that's so expensive, right? But people spend more money on monthly cell phone bills. They spend more money on going out to eat. If you get a good coach and a good trainer, okay? So I got to always say that because there's bad ones out there, but someone who's experienced and knows what they're doing is that they train you properly and appropriately. The value you'll get for every dollar you invest in that person, there isn't a single thing that will bring you as much value. Nothing, nothing will improve the quality of your life, all of your life, like becoming more fit and healthy. It'll make everything in your life much better. It's the most valuable thing you can invest in. So when you look at the price and you say, oh my God, that's expensive, you know, consider the value of what being more fit and healthy can do for you and everything. So consider that. Next question is from Synergy620. How do I safely find my one rep max? I have a home gym and get nervous and no, I'm not pushing as heavy as I can. I feel like to properly answer this, the first thing that I would wanna know is if you're seeking out that for just because you wanna, you know, figure out what your one rep has, or you're like competing. Yeah, otherwise there's no reason, right? Cause yeah, I think that's something we need to make. And I know a lot of programs use the, Like a percentage of? Yeah, the, you know, one rep max model to figure out how to guess their way. I've never taught that way. I've never thought that that is a, unless you're like a competitor, if you're a competitor in the sport of powerlifting, these types of things I think is, are valuable. Just like I think there's certain weird, like understanding sodium and water and that type of stuff. Yeah, peaking, like bodybuilding, that makes sense. Like cause you're a bodybuilder and you're gonna have to get on stage and present. So then you wanna be that detailed. But if you're the average person who's trying to be consistent with your training program, well, this to me, you're better off learning how to just listen to your body and make a decision on what you should be lifting for that day or that set or that exercise. Even if you followed one of our programs like MAPS and Ebola or phase one, we'll have you train the one to five rep range. And you're like, I wanna train the one rep range. They're not maxes. It's a heavy one rep, but it's not one rep max. That's not the way to train. Now look, if you're somebody just wants to do it for fun, I get it, trust me, believe me, I still will do this every once in a while. Then there's two pieces of advice. Well, three pieces of advice I'll give you. One is there's one rep max calculators that you can find online. They're not entirely accurate, but they're close. And so here's what they'll do is they'll say, okay, how many, how much can you bench press for 10 reps, you know, max? And you'll type it in there and then it'll give you an estimated one rep max. So that'll give you kind of a general number. It's not exact because some people are actually stronger or weaker in the lower rep ranges in relation to higher rep ranges. So I can lift more than what the calculators usually give me for my like, if I give it what I can do for 10 reps, it'll tell me I can do this for one rep and I can usually do a little bit more, but other people are the other way around, but it'll give you a general idea. Second, practice. Don't practice by maxing, practice by doing heavy one rep sets. So that'll give you kind of an idea of what it feels like. And then here's number three. You're ready to test it out, okay? If it's a deadlift, then go ahead and go for your one rep max. You feel your form break down, let go of the bar. It's not worth grinding out a rep with bad form in terms of the risk of injury. It's just not worth it. So if you're doing it and you're lifting and you feel like your form is good, go ahead, but you start to feel things break down, let go of the bar, you're done. Squats and bench presses where some people get scared because you don't lift the bar, you're stuck. So if you have a home gym with the rack, usually they have safety. Safety bars, yeah. Use the safety bars, put them in position so that if you do feel your form break down and you need to drop the bar or just get down so that you can get the bar off of you, you can. Otherwise, by yourself, there is a skill and a technique to getting rid of a barbell that you couldn't lift. That is an entire, that's a whole another skill. That's a whole another podcast we can just devote to how to fail safely. And I think that's a valuable skill. And this is something, unfortunately, I had to learn through trial and error when we were growing up in the gym and trying to get after a lot of these one rep maxes because it was just part of our weight training experience. But that was something that was unfortunate. That's like a valuable, it's a necessary thing to learn, especially if you're gonna push yourself to that degree and you're gonna be lifting by yourself to set yourself up so you're not in a position where you're not gonna be able to get out of it. So to make sure you're safe with that, so obviously ideally you'd have somebody be able to spot you at your house like if you're gonna pursue this. And to be able to also like kind of prep yourself to hold a substantial amount more weight than you're used to, at least in an isometric position. So you can get the real feel the weight of it and acclimate to that. I find there's valuable value in that. So if you can get somebody to kind of come by and at least have you go through that process first, I think that would be helpful. I like safety is better than a partner, I'll be honest with you because a partner needs to know how to spot when you fail. I've seen more people get hurt with a squat because they started feeling on the squat. The guy comes up behind them, hugs them. The person who's trying to squat for him already broke down. Now the person hugging them trying to lift the weight and they're in the way of them dumping the bar. The only time I ever like almost got seriously injured was because I had a spotter doing that and like literally was trying to hug and yeah, he pushed me forward. And so the weight actually went crushed me forward with it and then I had to like anyway, dump it back off of, you know, and almost got him. It is like, I'm with you on that. Like I think learning to fail is a lot safer actually. Yeah, I was a kid and I told this story a long time ago. I failed on a bench press and I didn't have collars on the bar. That's the hardest one I think to fail on. There's a technique to it. I could do it really well now. It sucks, you gotta roll it down your stomach and sit up and it's like crushing you. But it's not gonna, you know, won't kill you unless you're benching like tremendous amounts of weight. But I had no collars on the bar as a kid and I failed and I thought, oh, don't go towards your face. No, but I thought to my, I pinned it, it was pinned underneath it and I met the Y, I'm at the YMCA and I'm embarrassed to yell out help or whatever. So I thought, well, I'm just gonna tilt it on one side so the weight slides off. But what happens when you're doing that? Slingshots it. It's, yeah, it's the other, then it went in the other direction. I let go of the bar and it broke the glass. And I never went back to the YMCA. I signed up with 24 Fitness. I really think that, you know, for the, I know we're like giving advice on how to do this. I think this is so overrated to be honest. Oh yeah. There's no value to that. Unless you're, unless you were a competitor for powerlifting, it's, and honestly, it wasn't even a conversation until like the last decade. Like it was- CrossFit. Before CrossFit. Yeah, CrossFit made PR, the thing, right? You know that, like for the longest time even to what PR meant. I mean, I was a trainer for at least like seven years before I even heard the term PR. And then- Yeah, we used to just say maxing out. Yeah, that's- Would you max out? Yeah, what's your max bench or what's your max debit? Yeah, at PR, I don't know where that came from. And then PR became this thing. Would you say? Yeah, no, it wasn't a thing though. Like nobody really talked about it and it's become so popular now. And I know there's gonna be somebody who's listening, who's gonna like, cause there's a lot of fitness trainers that use this model to coach and teach. I just disagree with it for the general population. I just think that it's a worthless metric for 90% of the population. I agree, I agree. And if anything, you, the average person- There could be some psychological benefit, maybe, but I mean, even then coach them right. You know what I mean? Yeah, and you could never do a single or a double or triple and you could build the most amazing physique ever. And so- Even if you do train singles, doubles, and triples, you're not supposed to do them to max. You don't max them. Yeah. You train them at 90%, right? Not max, that's the answer. And so if you're the average person in general pop and you're in this person saying like, I'm nervous. And so I'm not sure if I'm not pushing myself as heavy as I can. If you're underestimating by five to 15%, it's splitting hairs, dude. Like let's say like you are a little nervous, so you always go on the little bit lighter side, but you probably could have got another five to 15 pounds out. So, I mean, if you keep progressing, you're overloading in the program over time, you'll make up for that difference in that week that you could have added 5%. I think the misconception is that them being able to achieve this like a PR of like a one rep is gonna move their progress forward. It's not the case. In fact, most of the time it'll deter you and you gotta come back and build momentum back up. That's my exact point is that for the general population, you're actually, by caring so much about this, you're actually risking the likelihood you're more likely to regress in your programming because learning to like train at this high of capacity is really tough and challenging and you're more likely to overreach or potentially injure and set yourself back than just flirting with being five or 10% under always and you could progress like crazy forever. If you wanna max out and you wanna train to failure, just like in MAPs and a bulk advanced, failure training's in there. It's in the higher rep ranges. There's not lots of value in failure one rep max training in terms of muscle building. There just isn't. Power lifters, there's some value, but even they program it. Yeah, it was competitive. Very special way, exactly. Next question is from S. Folden 85, should weight be added or reduced for failure sets or is it hard for six to eight and stretch for 10 to 12 on the fails? Okay, I think what they're saying is, should I add weight so I can fail at six to eight reps instead of just keep going to get the 10 to 12? Is that how you guys interpret it? Yeah, I'm still trying to figure out if they're referring to the MAPs and a bulk advanced so you think that's what they're referring to. I don't know. Should weight be added or reduced for failure sets or is it hard for six to eight and stretch for 10 to 12 on the fails? So, it depends. If I'm doing, let's say the programming that I'm following. Okay, so let's assume we don't know what program is for. If I'm following a program and the program calls for a rep range, then I'm going to add weight. To stay there. To stay in that rep range. If it's like MAPs and a bulk advanced where it's as many reps as possible, then I'm going to put a weight on the bar that I think I'm going to fail somewhere around six to eight. But if I don't, I'm going to keep going until I fail. Yes, failure training, the value isn't going to fail you're more than the value in the rep range. Okay, now the rep ranges have value. But if you look at the studies on failure training, what they find is 25 reps builds as much muscle as 10 reps when they're all taken to failure. Rep training or training within a rep range still matters. I'm not saying it doesn't matter, but it still matters. But it matters more with conventional training when I'm trying to train within particular rep ranges. But let's say I'm trying to do go to failure and I'm at eight reps. I'm like, I think I got more in me. But the purpose of today's workouts to go to failure. Keep going. Keep doing reps. Keep going until you go to failure. That's where the value is going to be. And also I'd like to add this. Training to failure, there seems to be more value in the higher rep ranges, like 10 plus reps than in the lower rep ranges. Lower reps to failure doesn't seem to be enough volume for the failure rep training to make that big of a difference. And again, this is just, when you look at MAPS Antibolic Advanced, we programmed in failure training and you'll notice that the rep ranges on those weeks is higher than on the convention. The risk-reward ratio with that really swings higher on the risk and you go down in reps. Now that we covered that, that doesn't mean that I actually don't do both of these. Sure. So there'll be times where I'm like, let's say I ran a cycle of very high rep ranges. I've been hanging around the 15 plus rep ranges or 12 plus rep ranges. And I know today I'm gonna probably fail. I wanna try and fail at bench today. But I've been doing the high rep for a long time and I'm on set, let's say three, and I'm getting the weight that I have on the bar out easily 12 times. So, okay, next set comes up. Do I push to 15 to 18 reps on that? Or am I gonna add weight to the bar? Well, that time I'm gonna add weight to the bar. It's been a while since I've dropped down to say maybe six reps or five reps. And so the way my brain is thinking this is, okay, that's kind of novel for my body because I've been working in this high rep range. I was training, I was planning to train to failure on my bench today. I haven't trained anything less than 12 reps in forever. So I'm gonna add weight to the bar and probably reduce the reps on that set to failure. If the opposite was true, I've been running, like let's say a lot of strength training where I'm working with singles, doubles, triples, a lot of five by five training. And I've decided today I'm gonna train to failure on chest and I am in the same scenario again. I'm going to rep out. I'm gonna keep the weight the same and then the final set I'm gonna try and get 15 plus reps. And so it's not to say that both of these ways of looking at this training to failure can't be applied. Both are applicable, both have value. We tend to push more towards the higher rep range. I think just the risk versus reward is for the general population, that's a better strategy but it doesn't necessarily mean that we're saying the other way doesn't work or isn't a strategy. I bet you said that. So I think that we push people in a certain direction for the risk, reward and ideal, I think that's where most should go. But if you're an advanced lifter, you understand, you got great technique. It doesn't mean there's not value in both of these. My understanding of this question is if I need to fail within 10 to 12 reps, how do I choose the weight? If I need to fail with intent? Yeah, let's just say it says you're doing failure sets. Yes. Okay. But I mean, I think people are confused and how do I choose the weight if I'm supposed to fail within 10 to 12 reps? You got to guess and then go and then try it. That's the thing about failure training is that if you've never done it before, it takes a few sets for you to figure out. So there's also another way to handle this. I think it's so easy. You put a weight on the bar that you feel pretty confident I should be able to at least get 10. I feel confident I can get at least 10. And if for some reason you get to 10 and it feels significantly easier than it should have been, I just slow the next two reps way down. Make yourself feel it. And take it to failure. That's another strategy, yeah. So if you have a range, I'm trying to get 10 to 12 right here. Most of you, if you've lifted more than a month of your life, like you should be able to get an idea. I can make myself fail with the weight that I could do 10 reps with five if I wanted to. That's right, me too. By slowing the reps down, squeezing. Me too, by pausing at the bar. You can make, so if I, and that's exactly how I do this. That's a great point. If I put a weight on that I'm supposed to fail within 10 to 12 and I get to 10 and it was pretty damn easy. Then rep 11 and 12 is going to be a fuck of nightmare. It's going to look like this. Yep. And then I guarantee by the last one, I'm going to be trembling because I slow the negative down. So instead of like everyone getting so hung up on trying to mathematically figure this out or use calculators like, because all that shit is going to change on how you slept, how you ate, how you rest, how, what's going on in your life. That using, yeah. I mean, the program itself is advanced. So you should have a good gauge on what your typical like set would look like weight wise. So like if you just bring the weight up just a bit more to challenge that and stress it a little harder, it's not fucking rocket science. If you miss it by three, four reps, you're fine, you know? Well, that's another thing too, is like if you accidentally over estimate on the weight, it's not a big deal if you stopped at nine. That's right. Or if you go to 17. It prevents you. Yeah, yeah, yeah. But yeah, it's, again, people are overthinking it. Next question is from Riley Feller. What is the best way to cut the sweet tooth? I was raised to always follow a meal with a dessert and now it's always a craving after every meal. Do you have any detox recommendations, alternatives, et cetera? How about this? Eat more protein first and typically that'll take care of it. So if you find at the end of your meal, ooh, I could have some dessert. Next time you have a meal, eat more protein at the beginning meal and studies show that this can have a pretty big effect on satiety and cravings. Proteins tend to do that. When I was a kid, I thought I legit had a condition, like a sweet tooth. Like, you know, I blame things on my sweet tooth. Because people kept saying that, you know? And I'm like, well, maybe I have a sweet tooth. I mean, I totally have a sweet tooth and I have an addiction with sugar 100% because of my habits around those foods growing up. And I'll tell you a couple of things that have helped for sure. I'll tell you what, my absolute favorite thing about the ketogenic diet was this. Was I was blown away on how little cravings for sweets I had, eating high protein, high fat, you know? Eating a diet that was predominantly proteins and fats. So satiety produced. Yeah, and by the way, that doesn't mean you need to go to the ketogenic diet, but what that taught me was shifting my macros in a more protein, fat direction than a carb heavy. So you're more satisfied? Yeah, even though my, and we taught, and if those that have been listening to this show for a very long time might remember when we all went through the ketogenic diet early on and we all shared our experience with it. And before I went on it, my kind of, you know, joke about it to Sal, I remember telling him like, why the fuck would I do ketogenic? I eat like 600 grams of carbs right now. I get to enjoy all these things in my diet that I love so much. But what I found by going on keto was how much it eliminated all those cravings. And so to this day now, my macro profile is significantly different than what it was just six years ago. Like now I tend to, you know, hover around 200 grams to maybe 300 grams of carbs tops. And if I notice that I'm craving more and more sweets, I actually will bump the protein and the fats in my diet and that really keeps it at bay for sure. So will whole foods. So if you, and this is why I don't like protein bars and shakes. So as much as, you know, I'm an advocate for proteins, bars and shakes when you're having a hard time getting enough protein in the diet and it's sometimes a necessary evil. One of the things being somebody who has a sweet tooth, a lot of those things are all artificially flavored and they kick that craving up. So I'd have a protein bar to hit my protein take and then I'm want another one or another one or I'm craving sweets afterwards. It's the experience of the sweetness. If I had to like give like the most generic, like pinpoint answer for that, it would have been like, yeah increase your protein intake for whole foods, but also get more sleep and drink more water. Yeah. It'd be like those three things. Yeah. I tell you what, if you hit your protein target and your fiber target, if your meal has a good amount of protein and you have fiber in it, watch what happens to your sweet tooth afterwards. Watch what happens to your craving. It tends to kill it for most people. Now, that being said, if it's purely psychological, in other words, it's not really a hunger craving or craving due to insulin and hormones, then I'd say this, don't have sweets in the house, but give yourself permission to get in the car and go drive to the store and get yourself some. In other words, create a barrier between you and that impulse and that oftentimes creates enough space for awareness for you to be like, oh, there's that action I like to take. Is that impulse I like to take? Do I want it or do I not? And it'll stop you most of the time by doing that. I really got control of this when I competed because I had to and I switched to like all whole foods and then all of a sudden fruit tasted like sweets and candy to me. So up until that point, I had never cut processed foods out of my diet consistently until I started competing and I never thought fruit could taste that amazing. Fruit was very bland for most all my teenage and through my 20s and it wasn't until I got 30 and I went through my training for competing and my dieting for competing and then I was eating all whole foods, got rid of all the process. To rewire your brain. And then I would, man, I would bite into an apple or a few grapes or some berries and oh my, it felt like, and then I would do things like berries and Greek yogurt and like there was, there's a lot of like healthy, sweet recipes that are out there that are with like whole foods and fruits and things like Greek yogurt that gave me that feeling of eating a dessert. And so that's how I would use and then if I handled that cravings, I would eat one, I'd always still try and do the high protein and fat first. If I still felt that, then I would enjoy some of these whole food treats where I'm eating something like fruit and Greek yogurt and that completely helped it. But if I allow the processed foods in the diet, the sleep is off to Justin's point, those things are gonna be a battle for me. Look, if you like Mind Pump, head over to mindpumpfree.com and check out all of our free fitness and nutrition guides. You can also find all of us on Instagram, so Justin is on Instagram at Mind Pump, Justin, Adam is on Instagram at Mind Pump, Adam. And I'm back on Instagram at Mind Pump, this Stefano. Today, we're gonna teach you everything you need to know to build a strong, well-developed chest. When I think of weak points and areas that I struggled with developing for a really long time, chest was up there with the work. Yeah, it was for me for sure. I got more caught up in the weight I could lift versus how I was developing my body. I think it's one of the most challenging muscles to develop for most people because the form and technique.