 If you want to pump your body and expand your mind, there's only one place to go Mind pump, mind pump with your hosts, Sal DeStefano, Adam Schaefer and Justin Andrews in this episode of Mind pump for the first 15 minutes. We do our typical intro Why did you say 15? Doug wrote 16. My bad. 16. Was it 16? Is that six or five? Oh wow, is your sight going like that? Oh my god. It says 16 minutes. Where am I? Wow Look at him squinting. Do you see him squinting right now to do that? I cannot see them all. Justin I know has got the bad side, but you're really bad. I do man. I'm the one wearing the glasses in the group You know, you know, it sucks too. I had laser. I had laser eye surgery a while ago, too Oh, you better get your money back. It was a long time ago. That was a bad laser. It was a bad laser Yeah, very good. So we start off by talking about our- Doug just blew up the letters for you. It looks like- We're talking about our favorite interviews in the past 30 days. Man, it's been going like fire. We talk about Do-I-Drew. Do-I-Drew. Do-I-Drew. And Taylor. We gave some love to Taylor again. And Justin's- And T-Dog too. Run and gun at the Spartan interviews. And then we also mentioned Shauna, who's our representative from Organifi Who we absolutely loved. She, you know, Drew Canole, if you're listening right now She represents your brand very, very well. We're thinking about getting engaged with you guys. We're on the fence right now We're kind of courting right now. We like him. We're flirting. I see what you did. You sent your superstar Shauna over to meet us and kind of went us over and then you throw over a contract to lock us in for the rest of our lives I see you guys. I see what you're doing. We like what you're doing. We like your style But you know what's cool? She brought the- because we all- I've- nobody remembered to bring their green juice Which was I was like, fuck. I know we were screwed. We didn't need this because we were going so hard But Shauna delivered. Hooked it up. Gave us the green juice and I got to give it- We had it all weekend I got to give it to Drew for his first time ever and he loved it. Little Do I Drew, little 19-roll So those of you that stay on top of all of our YouTube channel, you can see how much Organifi green juice affects editing skills. Yeah, watch. So take a look at what we have coming up on YouTube By the way, if you want to get Organifi products go to organifishop.com enter the code MIMEPUMP and you'll get a fat Massive big discount. Whoa. Then we get into the questions The first question was is there an optimal length of time to do a cut without losing muscle? And would a slower cut be better for your metabolism than a faster one? Find out if the answer is a hundred and seventy-two hours No cuts, no buds, no coconuts. The next question was is it true that you need to warm up the body with cardio before lifting The answer is no should we be aimless or purposeful and yes Do you know how to golf? The next question was what are our thoughts on low calorie quote-unquote? Healthy foods like halotop and how they affect a person's relationship With food for example Justin find out how much ice cream I used to eat every single day and Justin ate like 15 Meat bars the other day. Yeah, I like them meat bars, but they're healthy I'll finally the last question. Is there anything we miss about personal training? Me and Justin miss it Adam hated it I'm just dumped everybody was like peace he talks about it in this in this episode and finally Because we do mention maps prime in this episode. I want to mention we have something called the maps prime Bundle now what we've done is we've taken maps prime which is a program that assesses you and Teaches you had a program what to do before your workouts. This is super important by the way I want to I want to be clear here what you do before your workouts Really sets the stage for how effective what you do in your workout is If you squat deadlift bench press overhead press whatever and you don't prime your body properly You could be sending the wrong signals You could be creating bad recruitment patterns or you could be just not building as much muscle as you could or burning as much fat Maps prime teaches you that but we also have maps prime pro Which is a totally different program, which is fully Correctional with maps prime pro it helps you assess your body identify pain identify areas of Significance discomfort discomfort and then you correct them with correctional exercises that program was designed with the well-known and prestigious Movement mobility Brilliant specialist guru Dr. Justin Brink he actually helped us create that so we've taken both programs put them together Shout out to dr. Brink at a massive discount You can find the prime and prime pro bundle at mind pump media calm and by the way that bundle is for anybody Regardless of your workouts. I don't care if you do CrossFit bodybuilding marathon running whatever That bundle crazy shit you're doing get them together and you get a discounted right that bundle will help you out again It's that mind pump media calm Dude, you know what would be the best is if somebody Finally came out with like an American gladiator course, right? And they were like trying to throw shit at you and you know, you had to like run through them and see Real danger like yeah to me American gladiator needs to be reborn because that whole I love that Who didn't love American gladiator show you always had these like a roided out There were yeah, they were the yeah, what about the women Like I feel like if they were and remember Joe was a Joe DeStefano was telling us back in the days How they has to have the gladiators that Jack him at the end You know what I saw once that I thought somebody I thought was brilliant This was and I think it was around Halloween. It might even be happening now is to have these races where They're like scary and you're running through obstacles and shit And then there's people that have like crazy makeup on to look like zombies and monsters and shit Oh, and they fucking chase you down in this scary situation. You're adrenaline running Yeah, dude think about how fun that would be you know say cuz you know, it's fake like loud dogs on chains just I think it would be cool just to have like a Like a backpack version of member the gun they used to have that shot the tennis balls Yeah, and you could be on the on the track on the trail, you know, like in hidden in places You come around you come around the corner on like Tennis ball just pelt you in the side Everybody's wearing helmets this whole thing right. I think it'd be awesome. That would take it now now I'm now let's go extreme extreme Super extreme super extreme. Yeah, you may die. Yeah, most people die. Hey, you were you were getting interviewed this morning What was the podcast? What was paleo OMG? Oh, yeah Mm-hmm. How would you think? Oh great. She you know her style is She's pretty she can be raw on her show. What did she swear when she on her show? Yeah, she does She did she when she integrate? Um, no because I did most the talking right, which is kind of weird kind of happens But no, I classed a couple times on the show who were okay So we I mean I can't even count how many interviews we've done this last 30 days What are some of your guys's top two or so that you would say like doctor Wow, you said that fast. Yeah, I really enjoyed it. Wow that we interviewed We interviewed oh either or Interviewed us interviewed us or that either one. What are some of your favorite like interviews Albin is great. He was good I thought Josh Trent wellness force did a he did a great job. He did a great job. And you know, there's Not all podcasters have that ability to do that like he does Mm-hmm. And so I'd say he's probably one of the better interviewers that I've been interviewed He's what's interesting is he we talked about this a lot like because I did a podcast with him, too And it was like the free flow form You know that we kind of have like he picked up on that right away because he used to over plan and like he was Interpreting a lot of CEOs and you know people that like he needed a lot of background on and so he would do all this Like planning and structure. No, he just started ripping it out like that and he's doing really well Dude, if you look at the greatest interviewers of all time, they they may plan sure like a Barbara Walters or you know Howard Stern, I'm sure they have an idea But it never comes across scripted and it's always comes across as very conversational Yeah, so that's what you got to kind of do Josh Trent does a good job of that Yeah, we had a great episode with with him up in Sparta effort the Spartan range. Oh, yeah. Yeah, no he in my opinion of all the interviewers and interviewees that we've that we've dealt with I think that Josh Trent is by far He's the most talented. He's one of the most underrated. Yeah Considering how good he and the definition of good to me and you guys can interrupt or you'd tell me what you will right, I think somebody who has This ability to let the conversation just naturally flow like Nothing drives me more crazy when people ask like these Scripted questions and they're too calculated. Well, and they don't flow with the conversation It's like you asked me about something that's related to like my childhood then all sudden you jump over to like carbs Yeah, right That's not now I would never communicate with somebody like that in real life Like if we're all just bullshitting having a conversation I wouldn't be we wouldn't be talking about like sports and then all of a sudden I ask you like a business question Like that just doesn't it shouldn't feel like an interview Yeah, because you know when we first started interviewing people we had that issue where it was like do I ask these questions? What do I do? And then we did our own episode. They were so great and we're just like, why don't we just do the same thing Why can't we capture this? Yeah, why don't we just do the same thing and just have a conversation? I would be with you. So I really liked the Josh Trent episode a lot And then I you know the Ben Greenfield one that was probably one of my favorite that was been Greenfield episode You know what? You know what? What it was because it was that was very interview like so it was you know, well He was just reading question. That's what it was and Ben knows us. Yeah, so so the way it worked is we did it's actually up It's up right now. Yeah Yeah, so Ben Got in the conversation for the first 15 minutes and he had to leave so he had somebody stand in Brock and he gave Brock a list of questions, but Ben knows us Yeah, so he asked the like good questions that got us into his nice conversations and then the rest was good But it was good. Have you have you listened to it yet? So have you I've listened to half Did you did you hear where I totally insulted him with the 1990 business school? Oh, that's just so happens to be when I went And then salad is an accidental dick You did you even an accident over that one? Oh, well, he was he made the reference which I hear all the time Is I don't remember when we first started this. Everybody wants to know who's your niche market like who give me your avatar Who's your direct customer? And I hate that and it to me it's so business school from 1990 Yeah before the the Wild Wild West of the web before you get a reach like hundreds of Thousands of millions of people. Yeah, right. Yeah, and so I get it. I understand where that comes I mean, there's a lot of there's definitely a lot of truth to it. I'll give you an example We go on like podcasts because we know that world, right? You'll get on the podcast You'll look at the what's new and notable and stuff and a nice chunk of them will have in their title something that already niches them like Pay, you know like paleo podcast or keto something or the CrossFit podcast or whatever Because and it gets them attention right traffic. It does because if I'm like a super fanatical, you know Keto person and I searched through podcast the first one's gonna pop up is the one with the name with the you know Keto in the name. Yeah, the problem is where do you go from there? Yeah? Yeah, you talk about keto all the time forever set your ceiling you have no like future plans Like what are you gonna do? Yeah, and I think and personally a part of that decision was selfish on all of our parts Like I don't want to just talk about one You're gonna if you're gonna get asked us to do an episode, you know pretty much every day You're gonna have to give me more than just fitness to talk about or I'm as much as I love fitness like I'll go crazy all of us Right, so I you know, that's there's there's some people that think that's a smart strategy And I guess if that's it short versus long-term thinking Yeah, cuz like you could you could make a great business and a little niche business that people know you for that subject Right, you become the expert in that realm, but You know like after that like he said it's gonna get capped like there's nowhere else key You can really you know maneuver from there. It's gonna be tough and here's what happens when you attach yourself to a movement That's niche or whatever If you do a good job of it, and you're the best. Yes, you'll get this meteoric explosion Attached to it. However at some point these things always swing back So like if you were like when Atkins remember the Atkins diet when that came out And it was like the big thing cuz it was low carb high fat was the opposite of what everyone was being told Yep, imagine if you had an Atkins podcast at that time I bet you they would have blown up probably it would have blown up But then remember and then and then when the when the popular went down Guess what happens to your audience and that goes down to yeah, you know It's not really the best long-term strategy if you ask me. Yeah, no, I agree. I 100% agree with that You know who I Fell in love with over this trip. Hmm. Shawna. No She's awesome though. She's the organified conversation. Yeah, she's our organifi Contact, yeah, and she's awesome awesome young lady and she gave us some more free green juice I know that's why I love her, but you know what I fell in love with. Hmm drew drew true little boy He's our dude or do I drew I drew. He's so cute so I thought you were gonna say cuz this was the first time and And you know I was tongue Katrina this last night I was really excited to finally get Taylor to sit down and share his already love Taylor I know yeah, but we had a great conversation with him. Go ahead. Well, that's just it is like so I of course because I know Taylor really well And you know was impressed with him long time ago I knew his whole story and you guys just I think trust my judgment if I say hey, this is our guy Just trust me and we've worked with him for a little while, right? So I think everybody really loves him and respects him But for the first time I think he actually shared his complete story mm-hmm of how he built his little empire and How much of an authority he was in his in his niche right and hit in the in the shoe Shoe world like how he and how he created that for himself and how talented he really was man And so it's pretty cool to I got to watch you guys hear all of that for the first time and get to listen to Him because he's not one to talk a lot, right? He's not one to say he's not trying to boast about it not at all not at all his style And I knew one day would come where you know first of all when I brought him on it was more like I know that you guys will See through his work how good he is and that's pretty much like you said how you've gained respect for him already And then the time would come that there'd be an opportunity for him to share his whole story And it was cool to watch you guys get to listen to that for the first time really yeah, he's a very hard-working Passion driven artists with what he does and he's got incredible intuitive abilities for Social media and media in general and he's really really good at what he does So it's awesome to have him and then drew is his little brother His little 19 year old brother who is another and I asked him like is this like in your jeans? His brother very talented also with the with like editing and film and stuff like that super passionate little little guy who Will sit at his computer and just like a laser beam focus on it Yeah, and complete these tasks and you know it was cool watching him hanging out with us because he was so excited about everything And then he gets so tired He's like everybody goes like a million miles an hour, and then it's like where'd drew go always sleeping again Tuckered out so cute. Did you guys would you guys want to wake him up? Oh, yeah? Yeah, dude You know it was it was a lot of fun Actually, I kind of coined us the running gun because we just like hijacked the entire always you and him Yeah, just just me and him and like I can't wait for that video by the way. I can't wait to show you guys Yeah, it was like it was madness because he kind of brings that out of me more And he wants me to kind of be a little more ridiculous and stuff and so he's kind of getting more comfortable at You know coaching and producing me a little bit and stuff and we kind of riff back and forth of like What about this idea? What about this guy? This guy's a character. Let's go get him You know and it was it was just a lot of fun And hopefully that comes out in the video when he cuts it up Tell everybody what you kind of did to give us kind of a what an idea without spoiling everything What'd you guys do? So the the plan really was by the way, so the listeners know like Sal and I and Doug We were doing our own doing other stuff. So we were super busy and Justin and drew Took off back to the Spartan race where all the competitors have already raced and everything all the vendor Everything's over there right and then you guys went over there shoot some film So we were just trying to kind of capture a little bit more of the culture of Spartan race And you know because every community has like their own like little like nuanced stuff like they dress a certain way They have like certain vendors they bring in to the event you know, it's just a certain vibe and So our plan was really to try and capture that and like, you know have fun with it and and find people that really stood out and Ask them, you know, ask them about like what they're wearing, you know, ask them about like their experience running the race and We found we found some pretty interesting characters that I mean, I'm running around with like a helmet at some point Yeah, I'm saying I'm like interviewing these poor girls like like an asshole with this like foam thing on a stick Like it wasn't even a real mic We just hijacked and I'm talking to like legit businesses and everything and they're like, who are you? Like what is this? Like it didn't even say anything on it, you know So it was really like kind of like a rogue like let's fucking just go crazy Was it would you say it was one of your because you guys have done this now you did it at paleo Yeah, you've done this now here. I think we did it another time, too Is was this one of your favorite? What do you think this was like paleo on steroids? Oh, wow We went we went deep. Oh, yeah We and it'll get crazier and crazier the more that like I think I feel comfortable to where I can flirt the line I'll probably get kicked out or one of these events, but even if you do that's great film Yeah, you're you are really good when it's when you go off on your own and do that kind of shit for sure And it just keeps getting better the more you practice it like I could not I could not do that Like you do I'm trying I'm trying to work on it. I feel like this is something that's just fun for me And so it's you know something I can can do, you know, I think at some point We could do it to where like if we could somehow see you and me and Adam can commentate Yes somewhere while you're doing shit. I'll be the guy in the field, you know Like getting all the the athletes and all that engaged well I could see us using the sling studio like that like how cool would that be like where's Doug's like controlling like which camera? Oh, we're over here with Justin right now live. He's out in the field. Yeah I'm just getting this. Let's see Justin's talking to someone about I got a bar If you guys could like tell me what to say in my earpiece for all that and then I'm talking cuz you know We're gonna say some crazy. Oh, that would be amazing Idea look at that. See it gets to hear ideas how that this pans out do that and everybody is sober right now That's pretty good. Yeah, man. Nothing. It's almost very good hundred percent. Um, you guys want to bring the sober bird on Let's do this. Yeah, let's go Today's quads being brought to you by Chimera coffee It's the only coffee that is infused with all natural Neutropics for a cleaner calmer and more focused buzz without the crash Put the Chimera link at mine pump media calm and input the discount code Mine pump a check out for 10% off All right, our first question is from Tracy Cameron 46 Is there an optimal length of time and way to do a cut without losing muscle and would a slower cut affect your metabolism? More than a faster one or vice versa, okay? So you want you want to cut for Exactly 72 days This is it so I'm surprised you even picked this question because just so the audience knows Sometimes it's really hard for us to pick a question when somebody asked very specific things for themselves, right? Yeah, I'm this but like people like to put and remember like we're trying to help thousands of people So when someone asks a question that's really really particular to their goals It's really tough to give an answer that really benefits everybody and this one is getting is flirting with that that line of okay Well, you know, what is there an optimal length of time and way to cut without well? No, because everybody is Uniquely every this answer is different for every single person when you when you go like when you ask a question like that, right? But I think we can generally sure say sure there's taking more time It's probably better right then going super fast The follow-up is with a slower cut affect your metabolism more than a faster and the way Yeah, a slower cut is a much healthier approach towards it if you here's our thing our body is it an adaptation machine, right? So if you are just not really paying attention But consistently eat about 2000 calories then all of a sudden you decide you're gonna go on this cut and you go from 2000 to 1,000 which is a big cut Which is a fast will we consider a fast cut because in the first week you will see that's going to slow down fast results Somebody who cuts a thousand calories every single day in seven days is gonna see more results than the person who cut 250 calories every single day, right? But what ends up happening is within two weeks that person who's cutting a thousand calories Hits a hard wall right and no longer do they start and again We're talking about you know arbitrary numbers right now that could be three weeks for one person could be ten days for another person But in general they're gonna hit a wall relatively soon when they do a drastic cut like that then they hit that wall and There in other words their metabolism has now slowed down It has become and what what happens is the cow the body becomes efficient at using only those calories and doing the same Exceeded just by you know the the least amount like your your body's gonna be affected by it Right versus somebody it's the tortoise and the hair right It's the tortoise and the hair type of deal and at first of course the hair takes off and everybody thinks it's gonna win But it's the slow and steady tortoise that ends up passing up the hair down the way so from a physical standpoint Slower is better because like Adam saying you don't want the body to adapt too quickly to these lower calories, but also When you take a slower approach, you can also focus on building muscle throughout this process You know if I'm just trying to lose weight right now I'm not gonna give myself time to maybe focus on Getting stronger and increasing performance or improving performance in the gym Which we know if you get stronger and you focus on building muscle you will do the opposite of slow your metabolism down You'll actually speed it up and that takes a little longer than just cutting calories But there's also another Component that we're totally missing here with this which is the psychological component when you're telling someone to Lose 30 or 40 pounds what you're really telling me to do is to have a pretty drastic lifestyle change really I mean you're asking someone to lose, you know a quarter of their body weight or one sixth of their body weight That's gonna require we change that's an excellent point. We got to change quite a bit and It's very difficult to have any long-term lasting changes when you throw 15 changes all at once You know if I'm right out the gates. It's like okay. You're not exercising. You're eating really crappy food You're gonna exercise every day. You're gonna eat under these parameters You're just specific macros like you might be very motivated at first But it might be too much at once and it may lead to you falling off Versus doing one step at a time Getting that one step to become a part of your life to where it becomes integrated into your life and then moving to the next step and then moving to the next step and it gives you it gives you room to fall back a Little bit and come forward because what happens typically when people fall back is they throw it all out So if I tell someone work out five days a week plus cardio plus do all this You know this stuff with food and they're super motivated when they throw one of them out The tendencies to throw all of it out like well fuck if I miss the workout I'm not even gonna worry about my food today. I'm sure whatever But if it's one step at a time then we can play with that step until it becomes you know what one of the interviews We did this past week I can't remember who it was but they asked us a question Similar to this and they actually had a name or a term for something for the way that we actually coach and teach people And what that was was even though your goal is weight loss The first thing that I do with your diet is actually add to the diet, which seems Counterproductive to what you're trying to do But most people that have got themselves in this situation are Underfeeding some some a crucial nutrients that their body needs for example almost every diet that I ever look at When I look at a diet is someone is under consuming fiber They're over consuming carbohydrates. They're not vegetables not enough vegetables not enough good healthy fats and so what we do is we normally look at the diet and Maybe exchange some of the things that they were the choices. They're making with better healthier choices and actually more things So they actually end up getting kind of a surplus at the beginning when we start some crack And really it's it's it's funny because I love that approach because it's not Take away. It's an ad and Like one of the easiest things you could do is you could tell someone okay first thing We're gonna do with your diet. I'm not gonna tell you to cut anything out But you I want you to eat three servings of leafy green vegetables every day, right? Okay, and just naturally see what happens Yeah, and just see what happens now fit the rest of the shit in with that right now exactly the first thing That's gonna happen is when they add those three those three servings of vegetables Is they're gonna feel good because now they've got all these nutrients that I have before and all this fiber The second thing that's gonna happen is when they know that they need to eat those they tend to prioritize them So okay coach says I need to eat three servings of vegetables So I'm gonna start you know breakfast lunch and dinner with these vegetables You're probably need less of the other stuff as well as a result But even if you don't do that it's easier to add than it is to take away and that's a good starting point But I guess the short answer to this is slow go slow take your time do one thing at a time It is a lifestyle change speed up your metabolism before you decide to cut calories Get stronger make the cornerstone of that of your routine around strength And as far as nutrition is concerned, you know one step at a time because you want to lose it once That's what I always tell my clients how many times you want to lose this weight and they always answer the just one time So okay, let's do it the right way because otherwise you're gonna be losing it for the rest of your life Hmm. All right next up is fit M 28 Is it true that you need to warm up your body with cardio before lifting? That's funny. Oh You know, what's the difference with this warming up? Well, this is what blood flow Motivated if you've been around for a long time This was kind of a popular question a long time ago and almost everything was actually everything that we've created Was a response to the audience, right? We get a lot of people that asked about crossfit and that with what if I like that way of training so outcomes performance A lot of people that love bodybuilding. I'm like, okay. Well, how would you do it? Okay? Well here comes maps black Well, a lot of people know that okay I've been told that warming up the body and getting ready to where I've heard that's so important is it best to just get on and do cardio and This is what really inspired maps prime. Yeah, you see I mean you still see a lot of programs that will just have you run laps and all that stuff just to get the body sort of moving and get You know blood flow and get heart rate up to a certain degree But so that's really the extent of what has been in our industry his is being sort of You know sent out is like that's you know, it's important But that's as much thought process that's gone into it So with warming up the concept of warming up and the idea behind it Even if you ask people today you say, okay Why do you warm up what's important about a warm-up and everybody's gonna answer the same way most people will It's to prevent injury, which I think is hilarious. Okay. It'd be like me Buying a car and the most the only thing I'm looking at is is this car gonna explode? No, cool I got it. I want to get the car that doesn't explode the very least that a warm-up should do for your body is prevent injury That's the least it better fucking do that But there's a lot more that a warm-up can do a lot more It can actually take your workout if you do it, right? Whatever your workout is if you go to the gym and you're doing squats and overhead presses and you know Some you know farmer walks and even a supercharger you you're going to maximize that workout by Priming your body To fire its muscles in the right order in the white the right way To send the right signal that you're trying to send when you're building when you're working out to give you to So that you can jump in your workout and create the bet the best recruitment patterns that you can create There's so much that a warm-up can do that is beyond Preventing injury that's like the absolute minimum. It's the difference and I was trying to find your analogy there I got a better one. It's like it's like going to play around a golf What does everybody do before they play around a golf you get there a half hour to an hour early you go through the Mechanics you go through all the mechanics you do you drive? You know you go hit we normally hit about a hundred balls And then we go putt another 50 or so and if you're good you also get in the wedge Right in the potting you get all that. Yeah, right So and then you go out and then you play around now. Can you go play around and not do that? Yeah, absolutely Do you think you're gonna make a play a lot better if you go and actually prime the mechanics of the actual what movement? Well, you know why yeah, because I mean that's looked at as a skill, right? Like golf is already thought of as like this is like a very like very specialized skill Which blows my mind. We don't look at look at exercise like that And anybody who's ever performed a deadlift and overhead press a squat these movements are a fucking skill It's the reason why most people for the very first time it cannot just get under a bar and Perform it correctly because it's a skill and when you start to treat it like a skill It will actually give you more back in return if you just treat it as Exercise and this is just moving and burning calories too many people think of Weightlifting like moving around and just burning like if that's all that if that's all you're using exercise for then We'll quit wasting your time with a gym membership Just go around and wave your arms and flap it around and jump up and down and just move for an hour And you're right that will burn calories and that's one way I guess of exercising But if you're gonna go lift weights you want to treat it like a skill and you want to get really good at it Because the better you get at it the more return you're gonna get from it the more muscle you will build the more fat You will and then the last time it takes to get there and like Sal said the least Anything that you're gonna get from the body the byproduct is you won't get injured, right? So that's like that's like a duh from it So let me give you a good example of what a it's a very specific one of what a good warm-up or We call it priming session would look like for someone who is Going to go do work out their chest Let's say someone's gonna work out their chest and they've got really bad forward children Well, let's not even say that really bad for sure. Let's just tell everybody that almost everybody. Okay We're talking 80 plus percent of the human population have upper-cross syndrome, right? So you've got bad forward shoulder everybody So the way I may pry myself or this person before a bench press or whatever is I'll make sure That the muscles that stabilize the shoulder region that stabilize the scapulae that retract them and depress them That's pull them back and down Are active they're activated and they're ready to fire I'll also make sure that this individual if they have tight pecs that we've loosened them up a little bit Now I'm not gonna statically stretch them But I may do some dynamic stretches for the chest so we can get a good full range of motion So it doesn't pull the forward the shoulders forward even further and cause problems in those shoulders Same thing with if I have a client who's gonna go do squats and let's say she just she her glutes Just don't fire Let's stick to the chest like you're saying and keep going this direction and deeper and why this is so important So Sal's addressing upper-cross syndrome, which is the rounded shoulders in the forward head that everybody pretty much suffers from It's just a matter of how much you suffer from it So if you don't warm up properly or probably you get under sure you can bench press But when you do bench press your deltoids or your shoulders and your triceps are probably taking over a little bit more Dominate there and those that are listening this right now This is you if you're somebody who bench presses and you're like man I just never really feel it in my chest or my chest never really gets sore But you're you feel it you're not fully retracted right you feel it in your arms This is why it's because if you just do a movement even if it looks like the movement is proper But you have your body is out of position Mechanically then what ends up happening is the secondary muscles take over carry the load and you're not activating the prime mover Right and sometimes I mean this doesn't need corrective work And it's gonna take an X you know amount of time to really like solidify that position even to Sustain it for an amount of time But you know once you get to that point now you have to like coach your body Consistently like here's the position. That's ideal. Here's the the here's what I want out of this And so that's where the prime the warm-up comes into play where we need to to Reiterate that point to your body into you know your command center to to operate that way going into the lift Right, and I want to add something because you said like if you don't feel in your chest You may feel it you may even feel it right you're right you may get sore in your chest But you're you also may be creating a pattern in your upper body or enforcing a pattern That is not optimal that will that will promote Injury and problems in the future and that goes back to like the golf swing analogy You could still hit the ball just because you're hitting the ball and it's going in front of you Doesn't know so you're hitting the ball correctly like you once you and you could be creating bad habits bad patterns Anybody that understands golf knows this knows that if you have this this awful swing just because you're hitting the ball Doesn't necessarily mean you're hitting the ball optimally and eventually that catches up to you It will keep you from going to the next level in that sport. Well the same thing goes for Exercise yes, you can get through the exercises. Yes, you could feel it in your chest But if you want the optimal or the most ideal results from that movement then learning how to do it mechanically And so this was the real magic behind prime is that we in within prime There is it at home test that each person takes and it will definitely tell you what areas You need the most work put in before you go to work out so that you get the best out of all of your exercises So it's very individualized. It's not like oh, here's the movements because we've had people ask for We'll have to be individualized. Yes, your priming session or your warm-up should be based on your individual body That's it. I mean it has to be based on your individual body because What Adam may do with his priming session before his workout may be perfect for him But it may be the exact opposite of what Justin needs to do before his work. I'll have different limb lengths We all have different variables, you know, we all we've all like had different sleeping patterns and balance is to stress Like there's just like way too many factors that people have to realize it's so individualized. That's what that's the difficulty We face as trainers and coaches that we're trying to tackle this But how do we tackle this and make it simple? That was our best answer to it And that's literally like what we came up with that Seems to be working very well. If you put the effort into it, you have to learn this yourself I'll end it with this Priming or warming up should be Party of workout every single time. It should not be a disposable party of workouts just as important as the workout Next question is from Deller Zach O2 Your thoughts on how low calorie healthy foods like halotop affect a person's relationship with food This is a good question. This reminds me of that conversation we had with the no foods guy. No foods guys. So So he this person is referring to and he put healthy in quotes You know foods that are in that health market, but that are designed and engineered to taste really good Yeah, yeah So like, you know, if you like pizza try our pizza which tastes the same But it's got you know, less calories less carbs. That's fat whatever or you know Try halotype ice cream because it's got less calorie less sugar There's really two two different positions that we can take on this. Well, I think they're both valid Right. I think there's two positions that are very valid. Yeah, are they Better options than their unhealthy counterparts and I could be and I'm being general here because there's some of these These quote-unquote healthy foods which are worse depending on where your awareness is in your psychology, right? Like you can be like diet coke is better than regular coke Maybe maybe not depending on the context, but let's say something genuinely is made with decent ingredients and it just tastes really good Is it a better alternative in the short term? I think it is obviously if you're eating, you know Regular ice cream and then you go to another type of ice cream. That's you know, still it's got healthier ingredients lower calories and stuff like that It could be good But it could also be bad because it doesn't handle the root of what's going on where you're seeking out these highly palatable foods For comfort for stress or for whatever the thing you want to consider is when foods are engineered To be super super super palatable or super tasting really easy become addicted to and you overeat You know, you'll tend to overeat them I mean, I would I'd get protein bars that taste super good and I need a fuck ton of them And because they're protein bars, right? Well, this was the debate that I kind of got into it with this guy who is You know building a very large company that is targeting this market. So I said, well Here's the problem I have with these quote-unquote healthy foods is because they're lower calorie and considered healthy I tend to justify eating them more often and in reality None of them are really that beneficial for my body. So that's and that's the attitude You've got to kind of look at it is like yeah, man. Halo I mean if you were if I had if it just happened to be Friday night and Katrina and I are sitting down to watch a movie And I'm just like I've been really dialed in on my diet. I'm like, you know what man? I just I just want that that taste of ice cream. I haven't had in a long time either one All the diarrhea. Yeah, either one. I'll go get the you know frozen yogurt version of whatever flavor I'm feeling like or maybe I did something like halo and then that I have it that night and then I feel like I Satisfy the quote-unquote craving that I'm having at the time and then I move along my day and go on But what I've seen at least in the the bodybuilding world since I'm very familiar with the people that are promoting these types of foods is they get refrigerators full of this stuff and then it becomes a very regular thing Yeah, and their diet because they're still not addressing the addiction issue that they have for this this food because it's a you can Abuse these foods just like you can abuse any other food right And arguably it's easier to because they're because they yeah one it's justified and then two They're engineered for you to become still the cravings attached to it Yeah, that hasn't even been addressed and really there's there's so when you look at this healthy food category You have the highly engineered super processed You know healthy food stuff and then you have healthy foods that are just Alternatives that are not in that same category for example. You may like pasta. Well, maybe I'll I'll have some what is it when they When you see spaghetti squash, maybe I'll do spaghetti squash and then put sauce and that Is a much better now. It's it's not it doesn't taste like pasta, right, but it's it's it's healthy It's lower calorie It may be better real food. It's real food and it food it may be better for me So because a lot of these healthy foods tend to be You know low sugar right look like low carbohydrate low sugar or low fat or whatever But then in order to make them taste the way they do they pack them full of Chemicals and stuff, you know, like how do you how do you get something low fat that gives you that same mouth feel? Well, they may need to put some kind of synthetic Chemicals or whatever to give the same mouth feel or how do I get something sweet without putting sugar in it? Because I'm trying to make a product that's low sugar. Well, let's use aspartame or sucralose So that's the other thing you want to be careful for and lastly the when we engineer foods to Taste in these, you know In these highly palatable ways that with these combinations of taste and flavors and colors that we would never encounter in nature Your brain is still perceiving These tastes and there's still something going on So if I taste something that even has no calories in it, but it's super sweet and tasty I'm still seconding a signal to my brain that says Super sweet and tasty and I may still have Similar effects in terms of the neurochemicals and the emotional connections to these types of food So I do think they're a stepping stone. I just don't think it's a place that you say That's how I look at it It's like a stepping stone because if you the argument to promote something like this and I can get behind this is Let's say someone like me Who was very much so addicted to ice cream for many many years? I had a Ben and Jerry's or the Safeway brand or whatever of them like fucking pint of ice cream every single night of my life Like every single night of my life a hole. Yeah. Yeah every night. The pint is this one. Yeah Yeah, it's like 1500 calories 1500 to 2000 calories of ice cream every single night every single night What was your flavor? Oh man? I ate it all dude. I meant chip Mint chip baked. Yeah mint chip and chocolate chip I'm pretty basic when it comes to my favorite flavors, but I'll have everything I mean so it would you just sit down in front of TV and just crush it? Yeah, yeah No, it was very much so routine of my life where I had I and again you break that So it's doing it that long So that's this is a really good question and this is why I can get behind this and I could still argue and debate the Positive side of this I did start I had halo. I definitely have had this you went from regular to halo, right? Or frozen yogurt or so another another option first. I actually went from ice cream to gelato to frozen yogurt to halo to coconut with cocoa whip to not really needing it at all and It was all it and we're talking about a long process here for me So we're talking about somebody who had ice cream every single day of his life for probably 10 plus years And that's not exaggeration for those that are wondering like that's I I couldn't gain weight my whole life Like I just and so 2,000 calories of ice cream was no fucking big deal if anything you were like this is awesome, right? I need more calories. I'll just eat ice cream. Right, right totally. So this is Definitely something that I had to later on Learn to change as far as a habit and these types of foods did help it But I remembered that and this I think that's the the true Takeaway from this is that totally I mean I think all of our thoughts on this I think it's a better choice Than that but don't stop there Don't stop there It's just still not the most ideal thing that my body could have right now and you need to be you need to understand that you need to Understand that I'm really not serving my body by eating this every single night It's like the methadone of foods right what a great. It's exactly what it is. Yeah, like you're replacing one thing for another So be careful of that it like Adam was saying I think as a stepping stone is perfectly fine But if you're not addressing the root of What's going on then you're never gonna really solve anything and you may get stuck in here If you're lucky but most people end up doing this most people will replace Their ice cream with halo top or whatever and then they'll just go back to ice cream after after a while Because it still does taste like shit It still does taste bad and then the the real the real scary part is and for me like what became my concern later on was You know here I've got my halo top, then I have my you know my protein bar my My diet coke and then my my sweetener inside my coffee, then I started like really Evaluating my day and being like holy shit like I took in five different things today that were all artificially sweetened And with what we're seeing with artificial sweeteners. I don't think that's a great idea Do I think it's gonna kill me tomorrow? No, I do not think that do I Think that it's such a that's such a big deal that I need to be freaking know But I should be a fucking aware I should be aware enough to realize that that is probably not ideal for me it's probably not putting myself in the best position I can and Start to pay attention to that stuff and eliminate it where I can and get better at it So I think like Sal said it's great stepping stone in the right direction And I and I totally think it's fine for somebody to utilize but again I see what I see on Instagram, which drives me crazy is those pages where people are you know Every other fucking post is a halo top with their what's that Walden's? Walden's fake chocolate syrup. They're the Walden's fake skinny cow. Yeah You know you're trying to lose weight, but you're also trying to be healthy. So, you know consider that and you know And this is gonna go This is down the line. So I'm gonna go like kind of when you get down the line of You know working on your nutrition and your fitness and you're moving down the down the list You'll also start to realize that these highly palatable foods just make it harder For you to eat healthy in the sense that when I eat foods that are super tasty because they've been engineered that way even if they're healthy ish and they fit you know with what I'm eating they tend to make me Want to eat more because that's what they do that's what they're designed for so at some point It's way easier for me to eat The amount I'm supposed to eat when I avoid all Foods that are or you know designed this way when I cook my foods and when I have you know things that are natural It just makes it harder to overeat. So consider that as well Next up is healthy happy and free. Do you miss anything about personal training? She does ask or he it's a girl, right? I think so she asked very good questions. Yeah, so we tend to pick What happens? Do so? Yes, I do I miss What I miss most about personal training are the people I used to train. Yeah, the conversations Yeah, it's I had when I left or when I sold my studio and then we did this full-time The clients that I had with me who I don't know how many clients I had probably around 20 they They had all been with me for an average of if you took them all and just averaged out six or seven years some of them were with me for 12 years where they came in the same time same time during the week Every week for 12 years Consistently like I saw these people and it was a dedicated hour of spending time with that person I don't spend a dedicated hour With a lot of people that I know in my life. Yeah, like I did with some of these people On a weekly basis. So you develop these relationships with people and I miss them. I definitely do know the good thing is my girlfriend trains a lot of them now and They're still my old studio still there So if I want I can pop in and I have a couple times and said hi to people but I really miss that I really miss that time where you know, we're working out together. We're connecting. We're talking about issues, whatever I missed learning from them. I learned so much from the people that I trained Everything from professionally, you know, I had clients that were extremely successful. So they would teach me things to You know stuff about the human body I would train doctors and surgeons and I'd learn about medicine. I'd ask them questions all the time They love talking about it to life lessons, you know, one of my the oldest client I had or the one that stayed with me longest her name is Carol she she was you know, she's in her 70s and You know, if I had questions about raising my kids or I need advice on relationships or whatever Like she was just an excellent person to talk to and ask questions and she would give me great feedback and I really respected it So nothing I don't miss anything More than the actual people themselves. I think yeah, I would definitely agree with all of that I mean, that's the first thing I think about is all the conversations the deep conversations Just the life you experience together like I've had clients where I mean they can remember when I was single I was coming back from Chicago and you know, the first time I met Courtney and who became my wife they went to Grad school then after that they actually got their PhD, you know, like things like that where it's like We did a lot of like monumental milestones in life They grow together and you know, and it's crazy. It's it's it's a really deep like really cool intimate thing that You know is work on top of that which is interesting You know for me just like looking at it like, you know, besides all that and looking at it just as a job like what I do miss about it is Like it was simple like it became to a point where like I like I see them and I'm like cool I get to like, you know structure this this around what I know They're capable of and kind of challenge them a little bit, but like that was the extent. There wasn't all this extra Noise yeah, just this and uncertainty, you know, like all these different like projects and things and like bombardment of You know where we're at today, which is also really cool, but it's totally different, right? So like before it was more simple than which made like going home a little bit easier and like being able to be present a lot easier It to where now like I think being present. I feel like I'm kind of riding this this crazy like Storm where it's not even a storm. It's just like a Like I feel like lost sometimes like walking down this huge woods somewhere, you know, like where do I go? Where am I today? Definitely shit our business now definitely changes so much Month-to-month whereas when you're training people a lot of things don't change. No, I Yeah, I don't miss anything Personal no not at all not even the slightest bit and I'll tell you why because the two main things that I absolutely Loved about personal training, which is very similar what you guys were saying. I Love the growth that I got because of the people that I was great to train these CEOs and Psychologists therapists and doctors and lawyers and just man It was like just this Plethora of knowledge that I would get every single day talking to these great minds and getting to know them and building relationships And then the other piece that I've just fucking loved was changing someone's life was to make an impact on them that forever Changed changed them like that was so rewarding But I tell you this business shits on those two things. It shits on it like Here's the thing like the if we look at just those two things for me that Motivated me and excited me the growth right the amount of knowledge that I would this weekend Just the people that I was around and the people I got to Converse with and mingle with and build relationships with it was was more information more knowledge more growth packed in that Weekend that a year's worth of personal training clients. It's like super speed, right? And then every time we turn these this these mics on you know I have right now and I apologize for those that have left me DMs in my on my Instagram or emails I mean I can't even get to all the people that are just thanking us for the information and how much we've impacted and changed their life So at the level of rewarding how rewarding it is because of how many people were impacting and changing Again shits on personal training Just a can't I couldn't touch as many people as we're touching right now So I don't there's not a day that goes by that I go like man I kind of missed a good old days where I used to get up at five o'clock in the morning and train eight people and then Take a little hour nap and come back and train another four or five people like right there What about I get what about the clients like the people you made contacts with well you missed you ever miss them I I still stay in contact with them. I mean I pride myself on being the relationship guy I I stay in touch and touch a lot of lives and people that I've been around and I and I try because I think that's the big That's the big one right is that you you train these people for so long And then you don't see them as much or well even if you're in contact with them It's still not this I mean even even them like so I probably talk more to the leaders that I develop that are out there touching the lives of clients more than I actually Talk to the clients because I get again. I get selfishly. I get more out of that personally I I like I'll still meet a trainer that I hired 15 years ago And it's still in the industry and running his own business or has his own gym And I'll meet and have lunch with him or her and sit down and spend a couple hours I just catching up and give an advice and just been in their air and letting them been mine And I love that and I still get to feel feel that that desire and need that I had for when I'm back in the training day So yeah, man, I don't I don't miss it at all in the slightest bit and I fucking love what we're doing I had a few clients that You know, I trained where I train them before they got married then they got married then they got pregnant Mm-hmm, and they had the baby then they would come into the gym I actually had three clients like this They come into the gym with the baby and I would hold their baby While they would do sets because I used to tell exactly on the place right so I used to tell them because they'd be like Oh, I don't know if I can keep coming in because I have a baby I'd like bring the baby here and it's a private studio. So we'll make it happen. So and you guys know me I love kids. So if you're gonna bring a kid in my gym a baby You've basically got the best personal trainer slash babysitter combo on the planet So I'd play with the kids. I'd set up obstacles for the kids whether they'd work out or if they were real young You know my client Dawn who I worked with years ago her daughter, Kenzie She would sit in her little carrier and she'd cry and I'd swing her or I'd feed her while she was working out And I I do miss the kids because you know, I'm in contact with them I ran into the other day actually ran into Dawn and Kenzie the other day and she's so big now and kids You know kids change so quickly Yeah, and it got me a little emotional because I saw her and I'm like man I haven't seen you in a couple years and you've changed so much in a couple years Like all you are and I told her I'm like I used to swing you in the carrier when your mom was working out and feed you and all that stuff and You know when I go back to it. No, it's just this knowledge. Yes You know I mean like and that's how I feel too It's like like I said just when you trace it back to like all the life you spent with these people It's like, you know, it's it you know, it is like it's it's something that you reflect on with Good feelings, but at the same time like I get where Adam's coming from like I don't and I don't like look at Ah, man, like, you know things were simple and their life was like I'm a growth person like I was like that I was always seeking that even when I was training people I was thinking about like projects or these other ideas I had that I always wanted to pursue and it's like now we're in a position where we're pursuing it and it's and it's like it's gonna kind of Level out to a point where we have the systems like solidified and I won't feel so like I'm running around like aimlessly Which I'm really excited about that. Then we'll have another project. Yeah Yeah, I'll add on a fire to that for sure Yeah, do you did you guys towards the end of your careers? Be honest because I'll tell you straight up the last I Don't know few years of training people and owning my studio. I got I was really bored Oh, I was it was and I was it was it was I was dead inside I was on I was unstimulated for a long time leading up to it because you know And there's only so much you can do within it, but man the last couple years were Straight up like you already had one foot. I didn't hate it because I love the client So we did come in and be like hey, what's up John? Whatever, but it was so fucking boring Yeah for me towards the last towards the end there that I know I wasn't as good of a trainer I could have been totally because I was just so unstimulated. I'm I only truly lasted 20 months 20 months in the position of training clients and I was over it. I was already over Being a slave to everybody else's schedule And I had already felt like I had got the Great like excitement of what it was like to change your life and help people that I had already moved on to Developing other leaders like that really motivated me more like that if someone asked me that question There's anything I miss that that's connected to what I used to do Was the other leaders like that I loved I love to take Other guys and girls that you knew were gonna go on to lead You know potentially hundreds maybe even thousands of people one day and know that I had the ability to impact them for the good That yeah to me and now that that opportunity is presented itself again Right are trained the trainers and really diving into that So even just our staff grows, you know our staff. Yeah all that but there's there's all that is gonna come back Great, I love that absolutely check it out go to YouTube subscribe to mind pump TV We post a new video every single day. In fact, the one we posted today is crazy Go check it out before they take it down also 30 days of coaching fire for free Available at mine pump media calm Thank you for listening to mine pump if your goal is to build and shape your body dramatically improve your health and energy and Maximize your overall performance. 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