 Here are the eight people who are most likely to over-train. Let's talk about this. Our goal today is to piss off everybody watching this. No. That's how you should have over this. Not me. No. Hey, listen, one of the benefits of working in gyms for as long as we did is you start to see patterns. Right? You start to see avatars, if you will. And so, and I know I wrote this list out and sent it to you guys and you guys are all on board. I mean, you know, when we get into the list, but I mean, wasn't it like as soon as you saw these, we're like, oh, yeah, these are totally these avatars are the ones that tend to open. Yeah. And I think the, I think the idea is to shed light one on the average person who probably, uh, you know, uh, aspires to be like one of these people or put these, put these people on the pedestal or help somebody who, uh, maybe just doesn't have great self-awareness, maybe look at themselves a little bit and they're training a diet. But in every category that you have listed here, there's also exceptions to the rule that do it in a very healthy way. Of course. I don't think that's the point of the conversation. I think the point of the conversation is that these types of people tend to be the most likely. So if I have a client, I'm sitting down, right? And I think that's the point of this episode or what you wanted to do is, and I'm asking the, you know, I'm going through with a park queue and finding out about them. And they, they fall in one of these categories. Yeah. Right away. It's like right away there's, it's a flag for me and it's a, Oh, I need to inquire more about their behaviors around exercise and nutrition because there's a, there's a more likely chance that they abuse nutrition or they abuse exercise, whether they realize it or not. And obviously if I'm, if they're hiring me, my job is to help them and help them work through that. And so it gives you some insight. Yeah. Here's the thing with, with exercise, it's the stress on the body. Essentially the reason why your health improves and you get stronger and all that stuff through exercises because of what's known as a hormetic effect. It's like, it's a, it's a dose of poison that your body then bolsters and strengthens against for future potential insults. Okay. But that also means that you could give yourself too much of the poison, right? You could give yourself too much of the stress. So, and there's data, by the way, very clear on this. You look at longevity when it comes to exercise and there's this interesting bell curve. It's like people who don't work out, they die early. People who work out the right amount, they live a long time and are real healthy. People that overwork out, they die early too. Yeah. So it's, uh, over training isn't just the like, you know, a term you hear when it comes to athletes and all that stuff. Like literally overdoing it is not just not good for you. It's terrible. I feel like the message of recovery isn't really a popular message in general. Like it's always about the work. And so like people's perception of, of when their training and fitness in general is like, how much can I accomplish? And then it's like bragging rights. And so it's like, you know, they, they forget the fact that all the real magic actually happens after the insult when you're recovering. And so you have to like factor both of those in together in order to have a successful result. I think there's, there's actually a common theme amongst all eight of these people. And they fall in the category that we've talked about before the show, which is a cortisol junkie. Yeah. And I think before we get into the people, I think it's super important. I think you articulate this better than I do on what is going on inside their body that makes them believe what they're doing is actually really good because it feels good and it seems healthy. And so that to me was always the biggest hurdle is try convincing somebody who did one of these workouts or trained in this manner and can recall Adam. I know I felt good. I feel good. One of my favorite feelings is after I accomplish said workout, so I don't care how knowledgeable and experienced you are, you're not going to convince me that this isn't good for me. So I think it's first important that you explain what what is happening on a hormonal level inside of their body that's giving them this response that makes them believe that this is healthy. Yeah. So and this is eventually this stops working as well, but the a spike in stress, chemicals and hormones gives you energy. Okay, cortisol is an energy producing hormone. It releases energy. It breaks down tissue in order to release energy. Now over time, this can be really bad and I don't think I need to go into that too much. I think everybody knows now by now that too much cortisol over long periods of time breaks down the body. It encourages fat storage around the midsection. It degrades muscle, can break down bone and ligaments and all that stuff. But in the short term, if you're feeling like tired or depressed or whatever and someone was able to make your cortisol spike, you'd all of a sudden feel hyped energized. So what happens is people they're they overwork themselves or over trained. Then they go take this crazy, you know, workout class and they temporarily feel like, oh, hyped and I feel good. And then they add caffeine on top of it, which you know, makes it even stronger. And so let's say that I feel good, but they're not counting the times in between when they're starting to feel bad and how much caffeine they have to use. And now they have to use sedatives to go to sleep type of deal. So and that and now, by the way, here's some characteristics of a cortisol junkie. They over intense workouts, over restrictive with diet. They tend to be late for appointments often. By the way, this is a sub conscious way to produce stress in their body. They tend to have stressful relationships. So the people the interactive tend to be stressful and it's literally their body is addicted to this spot, this constant spike in cortisol over time. By the way, this can turn real bad. Well, and many of these people are completely unaware of all these behaviors. Like you just listed off a bunch of things that over time I started to piece together as I was like, oh, that's interesting that this client of mine that is this falls in this cortisol junkie is also the one who is always rushing in the door one minute after their appointment started. I also know that they're in a very toxic relationship to hang around a bunch of friends that love to gossip and talk shit about other people, stressful work. And yeah, and so they had the type of job that they have is super high pressure and they don't even realize that subconsciously they're attracted to that that cortisol spike all the time and so they they subconsciously put themselves in all these situations constantly chasing that natural high. That's right. So over training essentially is defined as doing more than is necessary to accomplish your health and fitness goals. So that means you're overdoing it, right? So you send the stress, your body's adapting to it, but now you you're adding more stress on top of this and all you're doing is compromising your body's ability to adapt to recover and adapt by the way recovery and adaptation are separate. Recovery is healing. Adaptation is above and beyond healing. So it's like if I scratch my skin, my skin will heal so that it's back to normal. But then if I do that enough times, I'll start to develop callus. That would be the adaptation, right? Doing more than is necessary would is considered over training now over time. Now this compromises your progress. Okay, so if you send the right signal, everything's perfect. Maybe you build. I'm going to use a fake number, but let's say you gain a pound of muscle in three weeks. If you do everything right, if I add more to that, all I'm going to do is reduce the amount of muscle that I could build because now I'm dipping into my resources for more and more recovery. So it compromises progress, but over time it actually starts to result in worsening performance and then degrading health over time. You start to dig a hole and a deeper hole and a deeper hole. So not only are you coming back to the gym and with no performance improvements, but now you start to notice you're coming back to the gym and you're performing worse strength. It's like I'm working so hard, but why am I? Why do I have less stamina? Why do I have less strength? Like this is weird. Like before I wasn't improving. So I added more to my plate thinking I would that that's what I needed. Now I'm going backwards. Some signs, some really clear signs of over training. The first one is poor sleep. That'll be the first thing that's affected. You're just broken sleep throughout the night. Lower libido, very strong food cravings. This is an interesting one. You'll find that you'll either have no appetite or you'll have this, these crazy cravings for hyper palatable foods, right? So processed foods, sugars, those types of things. Hot and cold intolerance is another big one. This is one I noticed for myself. Inflammation, just stiffness and then a high rate of fatigue and injury. Overtraining is a very, very fast, easy path towards injury and the data on this is pretty clear. I would also add putting in tons of work, get seeing no results. Yeah. Super common, right? So this category of people, all of these people fall in this like, I can't figure this out. I'm training four or five, six, seven days a week. I'm sore, I'm sweating. Who would possibly do more? Yeah. I'm pushing my, I know I'm working harder than the next guy or girl and I'm eating good. I'm not making any bad food choices yet. I'm not seeing the progress. That is a common theme that you see amongst all of these people that are suffering. Now, here's the good news is that if this is you and you're putting like ridiculous amounts of work, you're burning yourself out, you're cutting your calories are low, your body is stalled. There's no progress. You can't figure out what's going on. The answer is literally to do less and your body will progress. And I used to, this was both my favorite and least favorite type of client, least favorite because it was so hard to convince them that this would work favorite because when I would convince them, it would blow their minds so much that it was almost the oftentimes they're in disbelief. Like I remember one specific woman that I trained who was like this and I cut out two of her cardio days and replace them with a Yen yoga class. And she's like, should I adjust my calories? I'm burning less calories. No, let's keep your calories the same. Let's see what happens and she lost body fat. And I remember her coming in and she was tracking everything. She was like super meticulous and she was almost in tears. She's like, I didn't believe you when you told me this. She goes, but it's really weird. I'm doing Yen yoga, which was like sitting on the floor holding a stretch. Whereas before I was doing these crazy hit cardio workouts for an hour and I'm getting leaner. This doesn't make any sense. So I, so they're my favorite because I blow their mind, but least favorite cause convincing these people. These are my favorite clients as we go through the list. I mean this like you talk about how you train so many advanced age clients as we go to this list. I mean, this was my clientele list like literally like all these people. Yeah. All these people were my clients, but what I liked about what I found was that most of them have a very high level of discipline and consistency. Yeah. They just were going about it. It's just misplaced. Exactly. And so if I could do what you said, which was convince them that less is more or there's a better way for us to do this and it's not beating ourselves up or pushing more or dieting harder. If I could get them to, to buy in once I got into buy in these were some of the best clients because they already showed the crazy discipline and sacrifice and all the other things that take to be very consistent at training and nutrition stuff. Boy, once I got them to switch that these were some of the best results I ever gave people. So although they can be hard to break from these habits or get them to believe or trust in you. Once I did, I felt like these were the people that I did the best with. Yeah. Today's YouTube giveaway is maps aesthetic. Here's how you can enter to win when we post this up here on YouTube in that first 24 hour period. Leave a comment also subscribe to this channel and turn on notifications. All of those things will enter you to win potentially free access to maps aesthetic. We also have a sale this month maps performance is half off and our extreme fitness bundle of programs is also half off. You can find out more or just sign up by clicking on the link at the top of the description below. All right back to the show. Okay. So number one has to be competitors. Now this category is both stage presentation competitors, bodybuilders, physique competitors, bikini competitors, but also people who enter and sign up for competitions. It's rare for somebody to sign up for a competition who's already working out. Okay. So let's just let's just paint the context. They already work out. I'm already running. I already run, you know, four days a week or I already work out or whatever. Then they sign up for competition. They almost always dramatically increased the workload on their body to a ridiculous level. So it's like I run, you know, four days a week now, you know, total of, you know, 30 miles a week or whatever. Oh, I send it for a marathon. I guess I got to run 80 miles a week now. I'm going to double my efforts. Yes. And I would see this all the time. It's like signing up for competition almost always meant over training. And this was always a struggle that I have with clients that would sign up for competitions. Well, bodybuilding competitors in particular, I, I was so fascinated by this. And obviously, if you've heard the podcast for a long time, you've heard me probably talk about this at Nazion because it was, it was so mind blowing to me to, to see you the common thing that I found. And what I found in the competitor space was the thing that, that was most common in all of them, they just had this ability to suffer longer than the average person. Yeah. They just, they, that's like a skill that they had that like most people just cannot punish themselves and suffer for that long of a period of time. And these individuals that could get up on stage and present and actually win had that ability. And they, and they ended up getting good physiques in spite of their approach at it. And this was, again, I built a, a side business. This was my first entry into the enter, entry into the, you know, online digital, you know, coaching space was unintentional. I did not mean to, to, to build this or start this. I just was into competing. I was building a following for the app that Justin and I were building. But I found so many of these people training improperly and dieting improperly. And I remember being backstage and trying to convince them all like, listen, it doesn't have to be, it does not have to be this hard. Granted, I know that the, the final weeks going into the show are tough. I don't care how healthy you are, how healthy you do it. There is a sport side of it that's a bit extreme, but it doesn't need to be eight or 10 or 12 or 16 weeks of suffering like this. There's a much more methodical approach to this. Let me help you. Let me show you. And then that's how I got all these clients because of how bad they were abusing training. Well, I mean, yeah, you see that a lot is because they, they also do that with nutrition and, you know, their training as well. But, you know, even with just regular athletes that I would, I would train just to convince them that they don't need to go after our workout to go do cardio and keep sprinting and maintain this kind of level of cardiovascular endurance to, to really shift and adapt, you know, and solely focus on just strength training. That was always a hard sell for me because they'd feel like they were just going to lose it. And like there was always that fear of like what I've built and put into this. Like I'm going to lose this at some point. Yeah. I experienced this personally when I competed as an adult in Brazilian jiu-jitsu. My first tournament, I did jiu-jitsu four days a week and I lifted three days a week. Okay. So seven days a week, I was working out and I remember in that tournament, I got so gasped out. Uh, I just, and I was training so much and it was so frustrating. Like why did I gas out? Why did I have no stamina or whatever? The next tournament and I did, I did four days a week of jiu-jitsu and I did one day a week of strength training. And the one day a week of strength training I did was 30 minutes. And the fitness level that I brought to that competition was vastly different. So I did way less work and felt so much better. And I was like, God, it was so obvious to me. I also experienced this with triathletes. I, at one point I had a few triathletes that I was training and they were competing at a pretty good level. One of them, in fact, went on to compete in an Ironman. And I remember we, we kept backing off on his training and seeing improvements. And I said, let's see how far we can go to see improvements because I have a suspicion that we're still over training. And it got to the point where he was doing like three strength training exercises a week. That was it. And we got the best performance that we'd ever seen from, uh, from that particular individual doing so little. So the competitors got to be up there. The next one are the type A individuals. These people are very difficult to convince otherwise because they found success in every other aspect of their life. Yeah. With just grinding, they're mastering their everyday lifestyle, like with that same formula, but doesn't work here. Yeah. It's like, if, if I, if it doesn't work, work harder. If it's still not working, work harder. And that seems to work for these people with business. And me, you know, say what you will about their work life balance and all that. I'm talking about just what they may deem as successful. It came from them being able to outwork everybody, being able to be super disciplined, 12 hours a day, work, work, work. Then they decided they want to work out and they take that same approach. And I know they would hire me and it was like, okay. Uh, so five days a week, right? Five days a week. And then what do I do on the days off? I'm like, no, you're not working out at all now. That's way too much. These are for sure the clients that would go do things even after your session. Yes. You see them. And it is purely what you said. It's that they have over, you know, depending on how old they are, you know, decades of their life applied this philosophy of the more I put in, the more I get, the harder I work, the more return there is. And that is everything from their education to their work life, their work, their work to a sport they might apply to everything that they've done in their life. It has always served them to outwork the next guy or girl. And for the first time in their life, they're, they're running into this challenge because nutrition and exercise doesn't work that way. Yet everything else in their life is proven to them that it does. So getting them to shift their paradigm is extremely difficult to overcome. And this one always does take time to get it to get them to understand. But once again, when you get this person to turn, they, they have created such good disciplines and habits. But these clients like it always blew their mind how little effort they had to put forward towards this in order to see those results, especially if they could dial in the nutrition side with it because if you, if you were super regimented about the diet and then I just got you training a couple of times a week, we would see tremendous change in your physique. We didn't have to train six days a week and be doing all these biohacking things. You had to be careful in fact with these people because you could, if you presented it as, and I'm thinking specifically of some people that I work with, if I presented it as, you don't need to do that much to get great results. They would interpret it as, no, no, no, I can do all that work. You don't need to give me the easy way to do it. Give me the more and I'll get there faster. So I had to be very, I had to learn how to present it as, no, doing that much will actually not get you progress versus you don't have to do that much because we're here in Silicon Valley, the people that would fall in this category for me with these tech executives, I get these high-level VPs or whatever presidents of tech companies and they'd come in and I'd, you know, I'd ask them what they did for a living and they'd say, Oh, I, you know, do this for Apple or whatever for going. I'm like, okay, we're going to have to have the conversation of I only need to see you twice a week and that's it. I don't need to do anything else. I actually had one person. No joke. I had this executive come in. I don't want to say the company because they'll know who they'll know. I'm talking about them, but they came to see me. I talked to them and I told them, no, I'm not going to train you five days a week. You're not doing anything now. It's way too much or whatever. They went hired another trainer because the other trainer said, yeah, I will do that for you. And guess what happened? A year later, they came back and hired me because they said, you were right. Everything you said was right and I got sick and my body broke down and now I'm ready. Yeah. See, I had the same experience except I would took them on five to six days and those off days. We did like the yin yoga, the mobility sessions, the recovery. That's a good good approach structured. But yeah, you really had to like, you know, keep them actively doing something like in order for them to feel like they're productive. And so that was the mentality that they had that they brought. These are also the ones that are drawn to. This was something we were just talking about off air. You know, they're these ones are drawn to all the biohacking tools. Yeah, they don't sleep. Yeah, they work. They work a 16 hour day. They only sleep four hours. You know what I'm saying? Trying to convince them to get better sleep. And then they're like, you know, what's the latest red light therapy thing I could do? Or I think I heard this cold punch thing does this or like, and it's just like, how about we get better sleep and we pull back on some of the stuff that we're doing and watch how much you're better. You're how much better your body response that this personality not only wants to overdo it. They also tend to are be attracted to all the hacks and gimmicks versus the versus rest. Yeah, versus rest and the simplicity of focusing on sleep. This next this next category makes me sad because you can we and oftentimes we get callers that fall into this category where they'll call in and they'll start talking to us about how they're working out and I'll ask them a little bit about their history because I know that I have a like a you know, a hunch that they may fall in this category and then oftentimes they do and it makes me sad because people who use exercises a drug are typically dealing with some kind of trauma and the exercise and the workouts are is a literal way to distract themselves and you can see this like you'll see this is the this is the girl that lifts weights does cardio walks 15,000 steps like just she just won't sit still or this is the guy that maybe he just quit drinking alcohol but now he's turned in he's turned exercise into drugs so now it's like he is doing working out two times a day three days a day like I remember managing gyms and there were some members I would see that would come in several times a day that were doing this and it was hard because it's like breaking an addiction to a drug like and because also exercise is not in a category like drugs people think exercise is always healthy so trying to convince this person like what you're doing is not good for you really challenging really challenging the easy thing on this is like this person almost always suffered from addiction somewhere else they were an XX addict they were an X gambling addict they were an X drug addict they were X there was they were already they had that addicted personality and at some point in their life they gave up whatever that other unhealthy drug or addiction was and they traded it for what they thought was a better healthier version and at first maybe it did and at first it probably served them a lot and if you had to say oh man is it better for you to be addicted to exercise and training than probably doing cocaine probably yeah but it still doesn't mean that it's healthy and ideal just means it's one one more step in the in the better direction it doesn't mean that we've solved the root issue and so this is super common in somebody who has an addicted personality and it's already another one is food addiction that's the one I was just going to say so you have people that they get a gastric bypass and now they can't eat right they were they were addicted to eating food and they were 100 hundreds of pounds overweight they finally snipped that in the butt but then they became obsessive a lot of times the people that have these great transformation stories that's what has happened is they've gone from their addictive personality and the addiction that they had around food to now being addicted to the exercise like that and they and then they have this I need to do the outer of cardio every single day I need to train seven days a week I need to be in the and that when they say things like that you know they're still suffering from the same thing that caused the addiction with the food it's just they've now transferred over to the exercise and many people that are listening this right now are probably well so what isn't that a healthier better way it's like man they can healthier doesn't mean healthy that's right and it can and it could definitely lead to a lot of bad things by going that direction also and and or eventually they break that's right they go back to that to their other drug yeah to another drug or other their old addiction that's right that's right all right next up this one's also a tough one but I would often see this with postpartum moms who would hire me after having a baby and who would just had such a tough time with the the fact that their body changed they maybe had a tough pregnancy and they don't just want to like improve their fitness they're they want to get they want to get jump right back like I want to bounce back that's it I don't care let's do whatever it takes I got a nanny I got whatever I'm going to hire you train me and this one's tough because it doesn't take much remember over training is just doing more than is necessary and the context here it depends on the individual like you take a postpartum mom who just had a baby wasn't able to exercise over train then it's not hard so you may think to yourself I just had a baby like you know three days a week you know like I used to workouts not over training it is for you so this person may not look like they're over training in comparison to like the competitors or the type but they often overdo it and what ends up happening is injury or hormone imbalance as a result of this which is really hard they're dealing with different physiology at that point they're they're you know and that's the thing it's they'll think back when they could do X amount of reps and they could do a longer workout and like what they used to do versus like what their current state is in terms of their physicality what they're able to to take on like stress wise and so like a lot of times it's it's way less than they anticipated which is really hard for a lot for a lot of ladies to cope with in terms of getting back on track so I found this most common with a type of mom trained a lot of clients like this and it seemed to be this common theme around the my mom's that really like identified with their the sexy young version of themselves right where before they were a mother they were a model or they they had that they just super hot body was tight and then all sudden they have a baby and they went to this time of not training gaining all this way maybe we got some stretch marks they have things like this and they have a real hard time accepting that their their body is different than what it was or that accepting that it may take some time they're right and so and they want to get back to that so bad because that's what that they were an impatient they were celebrated for a lot of their life for being so gorgeous and beautiful and fit and thin and all these things that they have attached themselves to and they're struggling with this transition into motherhood and it's like they want a race to get back to that and it's not that you can't get this amazing body if I had plenty of moms that look better post child than they did I think my wife is an example is I think Katrina looks better after she's had a child than before she had a child so it's not that you can't have the best body of your life afterwards it's that they were so they were so attached to that and identified so much with that that they struggle with the patience that it takes to build that to build that physique well remember over trainings of spectrum so you just had a baby you couldn't work out like you used to or maybe you didn't work out maybe it was a tough pregnancy you had the baby so you're told you can't work out you now you're ready to work out and you got lack of sleep on top of it your body your hormones are the dose is totally different now and so yeah the dose is totally different you may even think of the workout you did before you had the baby so I'm just going to jump right back into that that's over training yeah so that's why this is such a common category is precisely because your body's different it takes a little bit of time now you will get back but you got to give it some time this next category was an interesting one because when these people would go to hire me first off I knew it was a done dealer going to hire me this person almost always was going to say yes to hire me but then the struggle was then convincing them sorry there's a what right way to do this and these are the just divorced clients you ever you guys ever get that are they coming they just got back on the market I'm looking to hire trainer and you know like they're going to hire you for 40 sessions like they're just they're down right but then they're like yeah I wasn't working out you know let's are you open five days a week can I come in here five days a week is that we can do and it's like take it all on at once take it all on at once let's just make this happen as fast as possible and I had you know I always had to convince them like there's not a fast or slow way there's a right way in a wrong way and there's one way that works in one way that doesn't and the way that doesn't work is overdoing it so we have to do this the right way this one's also closely related the person who uses exercises the drug too because that's right a lot of times this is aside from the I'm newly on the market I want to put myself in the best shape I'm also probably mourning from a divorce yeah making me disconnect from my body and from what's going on and distract me from what's hurting inside and so there's there's a there's a couple things that are happening here right it's like one I'm super motivated to get out there and build this body because I'm now newly on the market again then there's also this I'm broken inside because my marriage failed and I don't want to deal with that and so one of the best ways to distract me from that is keeping myself moving busy sweating and beating myself up in the gym therapeutic too so that's very hard thing to refute yeah because the motivation is there what do they call it the revenge body you know they come in and it's like this this total hustle to try and yeah just feel better but also too like you know they have this like drive to to make themselves reflect like this this awesome package that they're presenting yeah yeah tough one next is are the ex-high-level athlete so these are people who probably hardest in my opinion very hard they competed at a high level in high school or college they haven't worked out for a while maybe they had some kids and now they're ready to start working out so you know the kids are going back to school you know in college I played basketball or I swam or I played water polo or I was football whatever you know now I want to hire you the reason why these people almost always over-training is because their conception of appropriate intensity appropriate levels of frequency and volume is based off of their peak training which no longer applies even their diet is so hard to scale in because they had to eat a particular way to perform at a high level like you take a water polo player in college who's now 30 and hasn't trained forever you tell them to work out two days a week they're going to look at you like you don't want me to work out like this doesn't make any sense I was doing five hours a day like this doesn't make any sense very hard to convince these people otherwise oh I have people come in it's just muscle memory right yeah like your muscle your body has amnesia yeah that's way far back you know like you're a whole different person like it's just it's just funny to me because you know and that's a tough thing because like we all kind of have those glory days that we remember ahead and like to like even if it's not an athlete it was just like me at this point in my life I want to be like that person again and it's like you know to just take inventory of where you're at now and be methodical and be smart about like your training approach is you know that's a tough thing so yeah it's we all have this like fantasy that we could like do all these like for it like we used to but you know that's that's something we definitely have to overcome to be smart these are the hardest in my opinion by far I always had a hard time with this client and I think there's there's a few things that are happening here one the like all the other people have other things in their life that have made them want to drive in the gym these people these X athletes actually drove in the gym for decades many times right they all through high school all through college they trained in a certain way so they've already been conditioned to know what it's like to push to know what it feels like to train the they go way too hard and then also they've attached how they felt how they looked back then to where they're at now and they're like I know what I was doing back then I've done it before I've done it before I know what it feels like I've accomplished before I've felt it I've seen it I like and so getting that and then if you talk about someone who's trained anyway for years they've created habits around that so you as a trainer not only are you trying to convince them that it's not the best approach but you also have to break habits around their training for a long time this is a really really tough client to break through to because there's so many things that they're attached to that way of training well it's difficult too because like I was just helping out some of my friends that played football and you tell them to just squat and like deadlift and overhead press and all these things and and the loading of that will be like what they did when they were training for football and it's like it's just and then all of a sudden now it's like I walled my shoulders hurt when I'm when I've been doing your workout and my knees are starting to talk to me and I'm just like you have to like progressively scale yourself back up you can't just jump right back to this intensity there's also the pain tolerance I mean when you exercise you develop hard and you do it for years you develop a relationship with pain from the workouts that can be quite beneficial but if you train and compete at a high level you ignore pain quite a bit I mean you find me an athlete that competes at a high level who isn't competing with an injury it's almost always something is always hurt so they have that in their head they go to the gym you know 15 years through it after they stopped and their knees starts to bother them or the they just don't know how to not push through it it's like I got to push through it there's also this massive misconception around training to be an athlete versus body composition and health this yeah and health this x athlete they have two decades of training like an athlete and they're you know long retired now and have an exercise for 10 years and they're way overweight and when they hire you they don't come back and go Adam I want to get ready for the NFL they go I just want to be healthy I want to get rid of this gut I just want to feel good I want this pain to go away I want to be and so they're thinking body fat percentage body composition right build muscle lose body fat be healthy they're not trying to be the x athlete but yet they still think that that's the way to train so there's this there is this misconception of like just because I was an athlete and I trained that way high performance is not health it's high performance right or longevity exactly and so that you there's a lot to have that to me this is the hardest of all the ones that we they they also not to keep heart more on this but they tend to have the hardest time with diet like I remember right because they could get away with a bunch of oh bro I remember I remember specifically this woman that I trained she was in her 30s her she had had some she just had some kids that were old enough now to go to to you know preschool whatever so she came to hire me and she was a high-level water polo competitor and she's like I don't know why I'm not losing weight Sal I'm I'm all I'm eating is I mean I mean chicken and rice and turkey and broccoli I'm eating really healthy and I said well can you bring one of these meals and let me see what you're eating so she brought me one of the meals and I'm like that's that's like 14 ounces of chicken it wouldn't be you know she's like it is I said yeah a feast I said six ounces is your serving and she's like oh you played water polo because you had to you need the calories you needed the calories but you don't need 14 ounces of chicken with every meal you know what I mean we're not trying to eat that much anymore all right next up are the New Year's resolution people these people all over do it and then disappear typically by March or April and that's because New Year's resolutionists tend to come in under this umbrella of hyper motivation it's the beginning of the year I'm ready to start ready to take things seriously and so they make promises to themselves and they create habits or they try to create habits based off of being motivated and when you're hyper motivated you will always overestimate your ability always you ask anybody in a hyper motivated state of mind what they think they can do in a week or a year or whatever and it's always going to be way more than what they say they can do when they're not in that hyper motivated state of mind so these people come to sign up and they start and this is why the gyms are packed from January till March so you get all these people come in and all the time and then they all fall off Yeah, I feel like these ones are are easier of the group they just they just have a total misconception around what what's realistic how they should set goals they were drunk on December 31st and told themselves this is what they're going to do tomorrow and like and so I think they just don't have an idea of what it's like asking a kid when he gets older how much money he wants to make and he just throws some random I want to be a billionaire I want to be like how about we start Yeah, how about getting a job first like we'll figure that it's like the same thing it's like these people just throw these pie in the sky things that they want to do I want to compete for the first time I'm going to lose 100 pounds or whatever it's like but yet you haven't even proven to yourself you can go to a gym for 30 days like let's first start there so these clients if I get a hold of these people well you know sometime in that first that first month and help them out and get the mistake Yeah, I feel like I get the mistake I think it's just reframing their goal and actually setting more realistic expectations and then small steps small goals small wins but absolutely if left to their own devices these are the people that will go in balls of the wall and they'll be out within three to four weeks Yeah, totally and then lastly little self reflection here but people who work in the fitness space fitness professionals they almost always over train there's a few different reasons I'd say the first one is you love working out well you love it so much you would rather do more than do less even if you got the same results and by the way what I just said to the person who's not a fitness professional probably doesn't make sense but to fitness professionals it makes a lot of sense if I said to you if you're a fitness pro and I said hey what if you had an option to work out seven days a week and get the same results you would get working out three days a week both of my deal what would you choose a lot of them would be like I'll choose a seven day a week one because they love working out so much I just love being that's part of it the other part of it is the is the is just the body image issue that's to me that's it to me it's one it's one one common theme that causes all of this almost all of us got involved in this space because we were insecure about something we had some sort or some form of body dysmorphia whether you want to label it as that or you just think you you had you're insecure about your calves you're insecure about your flat but you're insecure about your small shoulders you're insecure about your waist you're whatever it was there was something about your physique or your body that you that we were insecure you were teased about that you wanted to change and you went after figuring it out and you figured it out and it changed your life made you confident made you feel good you got then you got the things that you were insecure about you got compliments about and now it is just fed into this thing and now I'm in this place to teach others and help them to get through their insecurities also and then you make a career out of it and you never work past that and you get stuck in that and it's tough because and we get praised for the way we look how are you going to inspire people if you're resting you know like it's just not it's not something you would think about like they get in this conundrum of like I always have to kind of show people like all the work and I just have to show them that I'm constantly doing things and improving my body and it just you know can be a beast to where it's like you're continually trying to feed this beast and it's not benefiting you well you're you I get these results and I get and I get I build this physique and then I get celebrated by my peers and outs at all these other people and yet I never really solve the insecurity like I've got this deep rooted insecurity that made me go after this thing I like accomplished it because now I'm getting compliments on that body part or that thing that I was insecure about which gives me this temporary bit of confidence and feel feels good and then and the more I put it out there and the more I share it with everybody else and the more I teach others the more I get confirmed back how great I am how good I look and how and it's like you never really worked on the the thing that caused that and it just manifests in all these different ways which ironically if you did you'd be a better trainer on top of it that you make you far more because I think sometimes they feel like well if I don't do this much am I going to be a good train I really the leader representative you know I I mean you know speaking personally I mean I dealt with all those things but then as I got through some of them just I loved working out something like one of the best things I ever did was not working a gym because if I'm around equipment and I'm working in a gym I kind of want to go work out all the time I like it so much I have a addictive attachment to it and that's another part of it like the the feel of exercise the feeling of movements that you know trying different things out like you can get carried away but I'll I'll I'll say this right here you'd be hard pressed to find a fitness professional that didn't overdo it I'd say a majority of them do this because a majority of them are there because the insecurity thing listen we talk about this on the show all the time that health is this massive sphere of all kinds of things relationships and sleep and you're the all these other other things aside from just lifting weights lifting weights is only one piece of the pie yet we don't ever take a day off from the gym yeah what does that say yeah you're sacrificing all these other things yes so one of the best things I ever did was to actually lay off training the weights all the time that was like one of the best things because and then go focus on other things like where how's my relationship with my wife how's my relationship with my kid my partners my business myself myself love my diet how I eat like all there's so many things that encompass health and lifting weights and building muscle and looking awesome which again ironically would make you a better coach yes to understand those and some of them have made it through that but most of us are still stuck in that and that is what drives a lot of us to be these great fitness professionals and we live in a time it where we glorifies these bodies and so it glorifies the dysfunction yes which is really and so then you get trapped there because you're now known for this incredible physique or these physical pursuit pursuits well look hopefully this episode if it's you this helps you with some self-awareness and if it's not you and you have some friends that fall in this category send them this episode also if you love the podcast do this go to mindpumpfree.com we have a bunch of free fitness guides on there that can help you with health and fitness you can also find us on Instagram Justin is at Mind Pump Justin I'm at Mind Pump to Stefano and Adam is at Mind Pump Adam