 You are listening to the number one fitness health and entertainment podcast of the year 2021. This is Mind Palm. New Year New Us. Now, today's episode, we answered fitness and health questions that were asked by listeners and viewers just like you. But the way we open the episode is with an introductory portion. This is where we talk about what's happening in our lives. We talk about scientific studies around fitness and health. We mention our sponsors and we generally have a lot of fun. Today's intro portion was 38 minutes long. After that, we got into the fitness questions. Here's the rundown of today's episode. We open up by talking about sleep deprivation. My poor wife is losing her mind because my baby son won't let her go to sleep. It's a real deal. Then we talk about the snowboarding that happened in Lake Tahoe. It wasn't me. It was just Adam and Justin because I don't do that stuff. Then we talk about Cobra Kai. Great show on Netflix. All the feels. It's a good one. Justin finally beat his wife at Connect 4. Yeah, take that. It's after 10 years of losing every single game. Then we talk about our new year workout and diet. All of us are motivated together. This is great. It's going to be a lot of fun to see all along the last. Voltron. Then I talk about a post-workout shake that I love to do, which is a protein shake. I like to use OrganiFy's protein and I mix egg yolks in there. By the way, OrganiFy is a sponsor of ours. We work with them and we have massive discounts if you use our code. They make vegan proteins and lots of other products. Go check them out. They're one of the number one supplement companies in their category in the world. Just go to OrganiFy.com forward slash mind pump. Use the code mind pump and get a full 20% off. Then I talk about a study showing how full eggs are better for muscle growth than just egg whites. Adam brought up how he likes to eat Paleo Valley meat sticks to help meet his protein requirements. Paleo Valley is another great company that we work with. Of course, like the name says, all of their products are Paleo friendly. One of our favorite products of theirs is their meat sticks. These are grass-fed. They're delicious. They're not dry. They're amazing. Go check them out and use the mind pump code for 15% off. It's paleo valley dot com forward slash mind pump. That'll give you 15% off any of their products. Then we talk about the Cosmo cover health at every size. This is healthy. It's causing a lot of problems or issues, I should say, in the fitness space right now. So we cover that. Oh, by the way, for Paleo Valley, the code is mind pump 15. That's the word mind pump and the number 15. So I want to say it so you guys can save some money. Then we got into the questions. The first question we answered, this person wants some suggestions on how to get better stabilization with the front squat. Front squat, great exercise for the legs, especially the quads. Some people have trouble balancing the bar on the shoulder. So we give some tips there. The next question, this person says, what are the most common workout programming mistakes that we see? So these are how people put their exercises together or reps or how they do them. So we talk about some common mistakes in that part of the episode. The next question, this person wants to know what are some of the good habits that we're all aiming to create in 2021. And then the final question, we all predict some fitness trends for the year 2021. Also, we have extended our end of year promotion. So last year at the end of the year, we had a huge promotion where we took multiple maps programs and we combine them into three different kinds of bundles for three different kinds of people. And we discounted the price tremendously. So let me tell you what those bundles are. The first one is the new to weightlifting bundle. This is for beginners. So if you're just getting started, you haven't worked on a while, check that one out. It gives you nine months all planned out of workouts. You got workout video demos. You had everything set up for you for a full nine plus months. The next bundle is the body transformation bundle. This is for those of you who are intermediate. So if you've been working out for about a year or so consistently, that's the bundle for you. And then we have an advanced bundle. This is for those of you who've been working out for a couple of years consistently and want to really take it to the next level. That's the new year extreme intensity bundle. Remember, they're all discounted tremendously. And all of them are about nine plus months of exercise programming. By the way, they all include a year of free access to our private forums. You can ask any questions. You can post videos of your exercises to get critiqued. You can also check out funny memes and have good debates with people. It's a great forum, over 3000 people on there. And Adam, Justin and myself also make periodic appearances. And you can ask us questions directly there as well. So go check these bundles out at maps December.com. That's the word maps MAPS December.com. And it's t-shirt time. Oh, shit. You know, it's my favorite time of the week. Oh, yes, it is. We have six winners for Apple podcasts, five winners for Facebook. The Apple podcast winners are Lorraine 11, DG Duck Fan, CD Long Daddy, Samster 9412, Boo, Zach Koop, Drexel Grimes, actually Drexel Grimes is for Facebook, Megan Green, Cormac, Charlotte Hearst, Tammy Eli Bonas, and Deborah Rose. All of you are winners. Send the name I just read to iTunes at minepumpmedia.com, include your shirt size and your shipping address, and we'll get that shirt right out to you. Let me tell you guys, sleep deprivation, that's a son of a bitch, isn't it? Oh yeah. Oh my God, I forgot. Are you not getting it right now or what? You know what? I'm getting enough to be cool, but Jessica is not getting any at all. Oh no. So you're feeling it no matter what. Oh dude, it's so fun. It's like, you know, we understand why sleep deprivation is a number one way to torture prisoners of war, because it's nasty. Yeah. And then my son's such a little shit, like he'll keep her up like every other hour, wake her up, wake her up, wake her up, wake her up, and then she'll get to like a breaking point and I can hear her talking to him. You know what I mean? Just stop crying. She'll start talking to him like he understands. Is he colic here? No, he's just an infant. I mean, I don't know. And then she'll do that. And then all of a sudden he'll like just randomly smile at her, you know? And she'll just start laughing. He's such a little shit. You know what I mean? He's just crushing her. That's tough, man. I saw you guys are already, I saw you's already pushing himself up in tummy time now. Yeah, we're doing this. So she watched this video from this chiropractor that said that tummy time, I guess you to use like a prop to kind of, so he can start to learn how to use his arms. Yeah. So we started doing that and he's like advanced quick that way. Yeah, we'd roll a blanket or a towel. You guys did the same thing. That's really cool. But gosh, man, I know Doug earlier asked me, he's like, so you guys want another one? Like, you never ask a parent, you know, two months, not a thick of it. Do you guys remember? I know when, okay, so both obviously you guys have multiple kids. So do you remember when that transition, because I'm wondering when that's going to switch for me, right? We're supposed to never switch. Okay, you're like me then. I just knew I wanted to have two. But yeah, I wasn't excited about the whole process. I already knew that it was going to be another rough spell, you know, you'd have to get through. But you know, at the end of that, it's been awesome. Yeah. There's a part of me that wants to, but then there's the other part of me that like you said is you're, I'm in the thick of it still that I'm like, I don't know. And everybody says like two isn't just double the work. It's like forex the work. It's way more. Yeah. Now go from what I've heard and maybe people, a lot of parents bullshit, by the way, you know, I think they tell you, yeah, kind of to get you in the same boat. You know what I mean? They just want misery loves company. Yeah. Yeah. But from what I heard, going from one to two is way harder than going from two to three. Haven't you, have you guys heard that? Oh, I don't know if I've heard that, but that makes sense. I don't know, dude. I've seen people with three that have just like completely melted down. It's been the destruction of them. Yeah. Well, I've seen in their face. I imagine the leap from one to two is like so chaotic and stressful, especially when you have a, because your son's what, a year and a year and a half. So you would have a terrible, a toddler in the terrible twos or threes right when you had a baby. That's what I'm saying. So I think that that's what makes two so hard. And then once you probably go through that, like a third one's like, bring it on. Yeah. I'm already not sleeping. There's already screaming going in the house. There's never a time when they're both like relaxed. So fucking add a third one. That's like, I feel like that's how it's got to be. You lose like you're in zone defense now. Yeah. I mean, you're not in man to man anymore. That's crazy. One of the kids just has to fend for themselves. Sorry, but I got a baby there. Like, yeah. Yeah. You're gonna have to figure this out. The oldest. You gotta handle this. But from what I remember and Adam, you're more recent, right? From what I remember that it was like the first three months was the hardest. And then it gets a little easier. And then after six months, it gets a little easier. And then after a year, it gets a little easier. So am I tripping? Yeah, I think you're tripping a little bit. I don't feel like it got easier until after eight months. Although there is your first, or at least for me, my first, like a little bit of relief or feeling like, okay, it's getting a little better was when he could sit up. So his ability to hold himself up and sit up because then you could just like kind of prop him up a little bit, put something in front of him. So it's like, I'll get a breather. But when he can't, when you're at where you're at right now, where you have to always be holding him or with him, you never get a break. One of you has always got to be on him where once he can sit up, you can at least like prop him up in front of things for toys and shit like that for a while. That reminds me, what's that little seat where you like can like it forms them so they sit up and it just, you put them in there. Oh, the bop, the bop it or? Yeah, I saw this brilliant like parent hack. This guy put one of those bop it things on top of a Roomba. And then it just was cleaning the house with the kids. Like on top of them a ride. Well, don't they make the, because when I was a kid, power wheels was a big thing, right? It's like a, like a truck for kids or whatever. But don't they make them now where you can control them with your phone? So you put your kid in and you just drive them around. That's what Max has. Oh my God, that's so fun. Yeah, Max has that. Although you'll see, because we're, you know, obviously when they're that age, you can get into or when they, when they, you can control it, right? Because he's not, he doesn't get how to use his, you know, drive it yet, but I can steer it. It comes with a remote control. So it's, but it's both. That's what's cool. It's a power wheel. So that when he gets to like two, three years old, he can drive it on himself. But right now I can strap them into it and I can drive them around. The problem with that is though, when they're that age, that stuff's a little herky, jerky, and it's like, it can't support themselves. Yeah, yeah. And they haven't got it down where like it's like smooth yet. So like I'll be going like forward and then I'll stop and the stop is like abrupt. So he's like, whoa, slams his face on the steering wheel, Katrina freaks out. So we don't quite use it as much as I like to use it. I just think about like racing other dad's kids, you know what I mean? Like put our babies in them and we're at the park and we're starting new sport, you know, before we know it, we just start driving all over the place. That'd be awesome. Yeah, but we're, yeah, we're totally in the, in the middle of it. But then again, he throws that like random smile or whatever, and then you're, you feel okay, but it's, it's brutal. We found, because I remember this with my older kids, you start to figure out all the kids shows because you'll put a song on or something and it works and you're like, okay, I found something. So let's put this on all the time. There's this show on Netflix called Coco Baby or something like that. Oh, see, you know, yeah, he listens. So I put, he has this like, this little seat that he sits in. It's like a Bjorn, it's by baby Bjorn. It's like elevated. Yeah. Yeah. And you can put him in and then it kind of bounces. So if he kicks his legs and he likes this cartoon, so I put it on and the songs irritate the shit out of me, but whatever. So remember when we, before I had Max, I had this goal of like not introducing the television to him. And obviously that's how'd you do? No, not so well. Yeah. I mean, I think we, we did well enough that we waited for quite a while. I think we waited till he's about one, a little after one when we first really introduced anything to him. And what we have found now is it's a very powerful tool and very easily can be abused and makes a huge difference on how he sleeps and his behavior. So because I think we resisted to introduce it to him for so long. Once we finally did, it was like, oh my God, what is this? All these colors and sounds like he's and drawn to it right away, which I totally get the temptation as a parent to want to use that all the time. Especially you're busy or tired. Oh yeah. Yeah. You're just like, oh, I just need 30 minutes. Let's just put him in front of the TV for a little relief. Right. But, and this is what happens when we let him, when we have somebody like in the family sit for them, of course they do that, right? So, and we can always tell when somebody in the family has watched him and they use TV to get him to like- Dizzy grandpa. Right. Or an uncle, whatever. So you can always tell because then he doesn't sleep, he's a little shit. If we don't do that and he's outside all day long, and the only time Katrina will do it is either if he's like rolling around trying to change his diaper, we'll let him watch the iPad while he changes diaper to hold him still, which works like magic. And then like when he's eating dinner, the TV will be on and he's in the kitchen and you can see the TV. And so it keeps him kind of like settled. So that's kind of like how we use it. If we do more than that, it makes it completely affects his behavior and his sleep. So originally I had plans of like not introducing it at all, but you do, you get, you get to, you see like, oh my God, this is like a moment that I get of like relief because they're entertained by that. And you could just see how that you could go down that rabbit hole of like, Oh, just throw the iPad in front of them. Oh, just because it works. Yeah, it totally works. Here's the other thing too. And you know, kids before they go to sleep, it's like they don't want to and they fight it, right? You guys don't want to talk about, right? They get like fussy and you're like, what's going on? So I was telling this to Jessica, because I'd take him for walks and that's really effective at getting him to take a nap. But right before he falls asleep, he'll start to, you know, he starts to cry or whatever. And she's like, picks him up right away if he cries. So I'm like, honey, he's literally just fighting going to sleep. He's being a little turkey about the whole thing. So that's the struggle right now is like, there's a certain cry that he does where we pick him up and there's the cry that he just doesn't want to, he just doesn't want to go to sleep. So now that's interesting to hear where you guys are at with that. That's always been a constant battle for Katrina and I is that I'm like, let him cry. Let him cry for a while. Like he's, he'll, this will build some independence in him early. You know what I'm saying? Like, that's right. She's like, he's going to feel abandoned. Hey, totally. That's what Katrina would be like. So it took her, I would say, so it was way later where you guys are at right now. So I want to say it was around like eight months plus before she finally would give him like a 10 minute cry. And that she, I don't know where she, what book she was reading, but they said like, that's a good strategy. It's like, you know, once he gets that place where you, it's bedtime and you have a routine and you put him down, if he cries, you leave him alone for at least 10 minutes. And I'd say 80% of the time he does put himself right to sleep before even the 10 minute mark. But I'm like, 10 minutes, what's 12 or 15? You know, stretch it out for another two or five and she's like, no, 10 minutes, right at the 10 minute mark. She's going to go get him. Well, it's like his cries, you know, a baby's cry will trigger a response or a feeling in most people, right? There's something about a cry. I'm sure it's evolutionary, but there's definitely something about the cry that hits Jessica different than me. Like maybe because she's a mom, you know, she, to her, when she hears him cry, it's like automatic, no matter what. It must be different because, but then there's different types of cries where, you know, if I hear a certain, like a more of a blood curdling kind of cry, like it just, like my whole body goes in the shock. There's obviously something that happens. I mean, you've seen or if you've heard stories and this happened to Katrina where we could be like a grocery store and hear like another baby crying and she starts lactating, dude. So I mean, obviously there's something going on that they are that sensitive into that like nothing happens to you when you hear that. You know, there's definitely another level for them. I'm very empathetic. I'm super empathetic though, lactated one time. I'm very connected. What's happening? Anyway, but yeah, so we're in the middle of it right now. Poor, poor, poor mama. I feel so bad for her. Oh, we missed you up in Tahoe, man. Yeah. Yeah. You guys had a good time, huh? Yeah, it was good. What was the snowboarding like and all that? Well, actually we went to, so we went one day at Northstar and had a good time and everything in the morning and then it got kind of packed and then I was basically trying to help the kids still learn how to ski and it just took up like the whole rest of the day. I know Adam like had a similar experience. Well, Adam, I saw a video, was that you snowboarding with the camera holding the camera? No, my brother was the one holding the camera. I was the one that almost hit him. So we were, we were both. Now are you jumping? Is that you jumping or is that him jumping? That's him jumping right there. Do you do that? Yeah, my little brother's better than I am though. So he's really good. Because you were low key, like super good at wakeboarding. Is that what it's called? When I saw the video, I'm like, Hey, I mean, you know what you're doing? I would say snowboarding and wakeboarding. I'm about the same. I don't think I'm, I don't think I'm great at any of them, but I've been riding since I was, you know, in high school. So it's 20 over 20 years that I've been, and even, even further back for wakeboarding started like seventh or eighth grade snowboarding started my freshman year. So yeah, I've been riding a long time and I introduced both my brothers and taught them how to ride and to see them. I mean, they both lived in Colorado and we're like Lyfties and stuff like that. So yeah, no, they're really, they're really, really good. I do the inner tube. You found a good place for you too. Yeah, it was like, oh, I would love this place. I get a little scared, but then I'll do it. No, it was, it was well, it was a blast actually. So like Justin said, when we did North Star the first day, I mean, Katrina's still learning, right? So she's like, she's still doing the, you know, switching her stance all the way down the mountain. I'm just like, you got to learn how to, you have to learn how to carve back and forth. And I'm going back and forth. And I ride backwards, right? So she comes down the mountain, I'll turn around, ride backwards so I can like coach as I'm going. But it's like, it's so boring for me. It's so hard, dude. It's like, and the money, dude, you spend like, now Lyfti gets like $180. Too much money to waste your whole day. Yeah, it's $180. I'm riding backwards on a freaking slow ass hill like, oh, good job and doing all that. She's a trooper because she's like, she'll tell me like, you know, go do your own thing for a little bit. But then I just feel like you sure? Okay, I know. And I'll normally go take off like Justin and I, we went up the mountain real quick. And, you know, before the girls even got all their equipment because they had to ramp, him and I must have smashed like three or four runs. Yeah. And then after that, I did a few with Katrina and then called it a day. It's like, that was my ride because that, you know, it was just got crazy. And then we left and then we did a night ride at boreal, which is the video that you saw. Yeah. Now I heard it's a, that was fun. What was the ride over there? Yeah. Well, like the night scheme. Well, boreal. So how do you do the night? What is that? Is it gonna put different lights? There's lights that come up and everything, but it's nice because there's less, it's less crowded and all the runs are like super catered to snowboarding. There's all these like crazy jumps and parks there. But I mean, obviously we didn't do anything crazy, but you know, just like going down the runs and everything, we got a ton of them in, which was, you know, good. It's like, you know, the more you get in, the more comfortable you feel again. And like, Doug can ride hell of good too. Yeah. On what, a board or a ski? He can do both though. Yeah. Yeah. He can, he can ride both, but he was riding skis and it was the three of us plus my brother. So everybody was an advanced rider and Doug was flying down the mountain with everybody. Yeah. Doug's in, Doug's pretty good. He's pretty good at that. So, so what's harder, skiing or snowboarding? Doug. For me, well, I skied a lot longer. I started skiing when I was like eight years old. Yeah. I was before snowboarding was really invented. Exactly. That was actually before a lot of things were invented. You had to cut down your own trees. But no, I took up snowboarding probably about 20 years ago and I stopped skiing. And snowboarding is easier to learn. You know, you get beat up really hard the first few runs in the first couple of days, but after that, you pick it up really quickly. But at this age, I'm not sure I want to go back at it because when you fall, you fall hard. Yeah. I feel like skiing is easier. Like I skied first, right? So I learned how to ski and I think it feels safer. Like when you first learn to ski, where snowboarding feels like a little scarier, just because the way, just the way you're bolted in, you turn sideways. It's a totally different movement. Yeah. Now you guys won helmets finally? No, I was because Justin does. You know, I smashed my head pre-yard last New Year's Eve. I just make an effort not to fall. It's so cool. It's not a cool thing. I just don't fall, bro. I don't, Justin's over there jumping and shit. I know. I know. I can't help it. I mean, I absolutely can do all that stuff, but I won't do it though, because I'm like, it's just not worth the risk. I enjoy putting my headphones in, relaxing, having something to drink. How different is your state of mind when you're, you know, middle age versus when you're a teenager? We're talking about this. You know what I mean? It's your awareness of... Look at nature. This is so fun. Everybody else is talking about the crazy like backflip stuff that they can do and all this shit. We're just like, yeah, whatever. I mean, Justin was at the, like, so I've already been there where I've like, didn't ride for a while, came back to riding and then like, was riding with people that were really good. And so that makes me want to do everything they're doing. And I've already had like, what he's had where he just cracked himself so hard. I'm like, I've already been there. I don't have any. You get reminded. Yeah. So just, so even riding with someone like my brother who is hitting the parks and is definitely a good rider, it sure there's that little bit of that want, I want to, but I just know I've already done what he's done. So I'm like, I'm not going to ride like that. And so it's like walking for me to just ride down the mountain. If I'm not going to be doing jumps and tricks and shit like that. So there's no, and I know everybody gives me shit every time they see the, a post of me not wearing a helmet. I'm like, listen, when I was, back when I was riding, the helmets were only somebody who was hitting the parks. If you were doing tricks and upside down and doing really crazy stuff, like, that's the only reason why you'd have a helmet on. So the trend of like everyone wearing a helmet didn't happen to like 10 years ago. Yeah. I was at my, my mom told my son, because my son's getting close to the age now where he can drive, right? So he's 15. He'll be turning 16 this year. And so she was telling him how bad my driving record was when I was a kid. And my son didn't believe her because he's like, he's like, my dad, he was, my dad drives hella slow. It's just like, you have no idea. And I tell him like, my, I was a different brain back then, totally different brain. I'm way more aware now of risks and all that stuff. When I was a teenager in my early twenties, man, there was no risk. Just stupid, stupid things I did. I went to court to fight losing my license. So when I was 17, I had done, I had, I was on my fourth ticket in a year. You hit four tickets in a year, they pull your license. So I was on the fourth ticket. And so I was about to get my license suspended. So I went to court to fight the ticket. And I just got lucky that the cop didn't show up. Were you able to get car insurance for your car? Because I couldn't. They didn't give me, I had to get insured on my dad's 1978 work van. Because any of the car, they would not insure. Yeah, I forget how I worked it out. I think I did it with my grandmother where, because she was the one that helped me buy that, the car when I was in high school. And I think I did something where I was like a part time driver or something like that. Because if I did full coverage, only sole driver on that vehicle, I think it was going to be like three, $400 a month for insurance. Which when you're that age is like, oh my God, that's everything I'm making a month. That's what I paid for the 1978 work van. Were you rocking a van? No, that's just what I got insured for. And then I still drove my, I had a Volkswagen VR6, the Golf, like the little speedy. It was the European rocket. Number one car driven by game in. Is that what it was? Yeah, back in those days. I like to get a trip. What magazine? You had an Integra, you had the Acura Integra, which I used to race all the time and beat. What? All the time. All the time, bro. Come on, bring it where you're four banger. I had to be six. That was a big deal back then. You know what I'm saying? Hey, you guys watching Cobra Kai? Yeah, of course. Dude, I'm so excited. Oh dude, I was so pumped that they finally came out. Okay, Jessica said this yesterday. I didn't check to see if this is true. Will Smith is one of the producers? I saw that. And somebody else attached to Will Smith is helping produce it. He did the original one, the first one. I don't know about that. This third season, I think she saw in the credits. I didn't even know that. How come you never brought that up? Because I was going to bring it up, but he brought up first. I win. Yeah, he wins. Because you know what I asked you when we were up there? I told Jess, I'm like, you know what? Why don't you look into who wrote this? Like I'm curious to, who wrote like the con? I love like the stuff that they... We'd love to have them on the show. I think they're doing a brilliant job. They are doing such a good job, because I mean, because Jessica, she's not a big Karate Kid fan, so she watches it and she just makes fun of the whole thing. Oh, the acting is whatever, the storyline is so obvious. That's what they would do all rowing in the movies. They would never fight like this and not go to jail and all that stuff. And I'm like, honey, this is totally created for guys... For the old guys. Yes, guys who grew up loving this. And they did such a good job. Even the third season now starting to hit that too. It just makes fun of everything in the culture right now too, which is amazing. But they weave it in in a craft. They do, they do it in a tactful way. They do it in a very tactful, tasteful way. I like that's what I think it's really good about. It's cheesy. And the Karate is not good. It's so cheesy. Yeah, you see. All the references. It's funny because they take you through even Karate Kid II and then I'm sure they're going to bring in Karate Kid III. So it's like, they didn't just leave it to just Karate Kid. So I forgot three. So one, everybody knows that. Two, he goes to Okinawa and he falls in love with that girl and then he does that where he chops through the glass. What is it there? Yeah, through the ice bricks or whatever. What was three? So three was where he was like... They basically bought a bonsai tree shop or whatever. And so he was out there like trying to get... Basically, I think one of the guys from Cobra Kai, the Kreese's friend that was with him back in the Rangers. He comes out and then he starts training Danny. And then he turns him into Cobra Kai. I remember now. And he becomes like an asshole. Yeah. Oh, I remember that. I don't remember. That's when he breaks the... He's like hitting a dummy, a wooden dummy. And he's like trying to teach him to be... Because he stops with Mr. Miyagi. He stops with Mr. Miyagi because he wants to... Yeah, get better and win a tournament again. Did you see the Christmas gift that I got for Justin? No. You didn't see it? Oh, that's great. On my story? No, I was glad you were going to stop. Is it cheese or something to do with cheese? No, no, no. So you have to know first that you know the story of Courtney and him with their board game rivalry going on? No. Oh, so Justin... I thought I brought this up on the show. Justin in like 10 years has... Or plus, I don't know how many total years, but like 10 plus years has never won at Connect 4. Never. She has whooped the shit out of him. Wait, never? Ever. It's been over 50 times. Like we've played and I told this, like we used to live in this apartment complex and this is when we were first dating. I'm competitive, you know. It doesn't matter whatever it is. Like I might show that I'm not, you know, sometimes, you know. But you can't sleep that night. But I think about it, you know. And then I strategize and I'm, yeah. And so I'm like, I just cannot figure out why she keeps whooping the shit out of me. Like, and so it got to a point... It was like the 57th time, I believe. And I lost. And so I just took the whole thing. I threw it off this three-story balcony. I remember you saying that. Yeah. And I was so pissed off. Is she still married to you? There was no, that wasn't a sign to her either. Right? I know, yeah. So did you see the new game that they came out of? So Connect 4 made a Connect 4 Shots. So it is the same game, only it's, instead of the little, you know, checker-looking chips, it's a, they're like ping-pong balls. Oh, I saw that. And you, it has a little backboard. Oh, so now he's definitely got a chance. Which feeds into my... Gave him an athletic element to it. So I'm like, do you have a chance, bro? Yeah. So it's pretty, pretty funny. Yeah, it's pretty good at drinking games. Did you win? Yes, I won. And I shoved it in her face. Forever. Yeah, dude. Like I, like, sure it's random, but whatever. I'll take it. So I want to play her then, because I'm pretty good at Connect 4. Are you? Yeah, I win. Yeah, but not with the athletic element though. Please do it. Not what you mean. I'm not sure about traditional. Oh yeah, yeah. We'll have to do the traditional one. I don't know, dude. She's good, dude. The circus games I'm pretty good at. You guys have already learned this lesson. It is just true. This is not really a sport. He knows all the physics, you know. He's like, okay, you want to hit it right here? This angle, this is true. Yeah, so I might be pretty good. I might be pretty good. Hey, so I want a little transition into how proud I am of all of you guys. The fact that we are, I mean, you guys are, like, on two months of, like, really consistent. I've been about a month of, like, really consistent. And by really consistent, I was training six days a week. I mean, I haven't been on a six day a week routine since before Max, for sure. Well before Max. Yeah. And seeing everybody. So what are the things right now each of you are doing, like, diet-wise and training? Like, what are the things that you're starting to adjust? I know we're going to talk about this on the YouTube channel in the future, but what are the things that you guys are really starting to look at right now in the first month or two? Well, okay, so diet-wise, well, two things. Training in the past, one of my favorite things about lifting weights is a strength element. There's a big part of me is just so in love with lifting heavy. But this time, I'm approaching it from a just much, I guess, wiser perspective. What I'm trying to do is just focus on the feel, the connection, and stay away from pushing too much of the weight because I don't want to injure myself, that'll stop things. So that's the big thing with the training. Yeah, same. The second thing with the diet, when it comes to nutrition, I tend to do things in phases. And the first phase for me is drink a lot more water. So I'm increased my, I'm much more aware of how much water that I drink. And then the second thing is I've reduced the amount of times I eat out. So that's kind of where I, and then I'm not buying like things that I'll snack on. So those are the first things. And then the next phase will probably be reduce the calories and breakfast, and then we'll see where it goes from there. So that's where I'm at right now. Yeah, I've been increasing calories for breakfast, which is something I haven't done. I usually have a coffee and like try and like ride it out to lunch and then dinner and like beef up the calories, the latter half of the day. But, you know, in my training, I felt that. And like, I've been lethargic when I don't like have that meal first thing. So that's been a focal point for me is to really like make sure I'm on top of that. And then sleep has been a big part of my, like I've been getting really good sleep as of late, which has helped, you know, with the consistency. And then obviously to what you said about consistencies, I'm trying to really mind my quest for intensity. Like I'm always driven towards these like crazy lifts and like get like ego like makes its way in there. And I've been really kind of checking myself with that, trying to make sure. Yeah, today we worked out and I was hesitant to bench press with you because that's your lift. And when you and I in particular start working out, we both love to push the weight. And Adam sometimes will check us a little bit and he wasn't there, right? So I was like, all right. I know, this is good. But we were good, dude. I was trying to stay, yeah. We were actually good. We were being mindful. We were being very mindful. You know, it didn't get crazy. At a hand, I was like, this is good. I think we got it. I threw a little comment over there like, whoa, dude. I see what you're benching over there. Bro, that was good. Yeah. That was good. Trust me. I know Justin wanted to just go crazy. I know. I was like, no, don't do it. Yeah, you know. Let's keep going. Now, what do you notice when you increase? Okay. So obviously we're all trying to get leaner and do the whole thing. You're increasing your breakfast. What do you feel when you do that? Why add to breakfast? It just brings my energy up. Like sustainable energy. So like, yeah, I ride on this false caffeine high. That I've been doing forever. But like I just need something that's got a little more substance. So I just feel it more in my workouts. I don't know if it's like an endurance thing a little bit. It's a little bit of that. But really, it's just like a consistent, nice, like energy I can pull from. Yeah. Are you guys down to try the post-workout shake that I always do? Because I'll bring it and I'll make one for everyone. How nasty is this? It's okay. It sounds bad, but it's not. So here's what you do, right? You go protein powder and I'll just, we'll just do the Organified Chocolate because that's that one tastes the best, right? Oh, yeah, that's good. So a scoop of the chocolate and then like five to six egg yolks in there, raw. And then you shake it up and drink it. Really? It tastes like a chocolate shake. I'll try it, dude. You got the protein obviously from the shake and the yolks. You got the choline that's in the yolks. And then the cholesterol in the yolks is, this is my personal opinion, but there are studies that kind of show that this may be the case. The cholesterol in the yolks helps with recovery and strength. Did you guys see the study on where they compared egg whites to full eggs in terms of muscle protein synthesis and then in terms of progress? Do you guys see this? No, no, no. They controlled for calories and macros and all that stuff, but one group had full eggs and the other group had just egg whites. The full egg group built more muscle and had spiked muscle protein synthesis higher. And they're trying to kind of theorize as to why that is. I think, I bet you it's the cholesterol. Cholesterol has got a very interesting effect in the body recovery wise. Interesting. Well, I find myself using, I'm using more shakes and more of our products than I ever have right now just because- The convenience? Yeah, the convenience and I'm not, I'm not prepping, right? So when I meal prep, I'm obviously the goal is always to get everything through whole foods, but when I'm not, and I'm just kind of being mindful of what my diet looks like, and it never fails. The biggest, you know, miss for me when I'm not calculating or tracking is protein. I just don't get nowhere near. A day could go by and easily, I could have 50 grams in a day. People don't realize this, but when you're trying to hit 150 or more grams of protein and you actually track, it ain't easy. No, so 200 is like the target. And I'm like, okay, if I'm hitting 150, 180 right now. And that's with me also, having a protein shake. I'm using the beef sticks all the time now, so snacks in between, so I can bump protein there. And I'm still landing in the like, you know, mid 150, like 140. Now because you're getting so much protein and you're trying to get it from whole foods, are you going for the leaner sources of protein? Because, you know, if you go 85% beef or steak or chicken thighs and you're trying to get 200 grams of protein, that's going to come along with a lot of calories from fat. Or is that later? No, so I don't, so I'm not messing with that much beef right now. So I'm mostly, so if I were to look at like, most of my protein is coming from, if it's not coming from like a way or like the products I just talked about. Eggs, I'm doing a lot of eggs right now. I do a lot of chicken thighs right now, ground turkey right now, veal and bison. So, and then the occasion, like I had a burger patties, like I did a, which I'm going to call it, like a wrap and made it into a salad. You know, you can, so I've been doing that just because of how much, when I tell you, when I eat a full burger, the bun is what fucks me up for sure. The bun is what makes me, I can tell right away, I look like I gained five pounds in my gut when I do that. If I, you know, discipline myself to do it, how Katrina does, where she just gets a wrap and then we cut it up in a bowl and eat it, which is what much better. Yeah. And then it's, I don't fill up on a bunch of carbohydrates that I don't need any additional, I'm still trying to get the protein intake. But yeah, if I'm not, if I'm not like meal prepping, then I find that I have to use these, these other things to make up for the protein. And then like Justin, one of the first things that I had to do was like get after my breakfast, like, like you, I could easily go till noon to two o'clock for my first meal. With nothing. Yeah, with nothing. And then, and then start eating. But if I do that, sure I can manage calories. And that's what's kind of sustained, like my body where it was to today. But I can't build. I can't put muscle on with that because I'm not hitting anywhere close to what I need to. Speaking of bloated belly, did you guys see the cover of Cosmo? What is going on? So it's causing a lot of issues right now, right? Of course. Yeah. So the argument is, so they put two, it was a two covers or one cover? I think there were two. There was two different pictures that I saw. I don't know if they released both of them independently, but yeah, it's just, I thought that was a fad that kind of went away after we all got hit so hard with COVID. So they put two, you know, what they would call plus size models, but they're, I mean, they're clinically obese women on there. Pretty women and everything, but nice looking cover, but really the message was, this is healthy. I think is what it said on there. That's exactly what it said. And in the fitness space, it's causing a lot of uproar, right? Because objectively speaking, being obese, you can definitely be a healthier obese and you can be a less healthy obese, that's for sure. But the obesity itself, is a health risk factor. And so they're saying this is healthy and people in fitness are kind of up in arms. But it wasn't just obese, it was pretty much like morbidly obese. Yeah, that's they were big. That's the other thing you have to address too, is that like a lot of people don't realize like it only takes, what is it, 25 or 30 pounds of weight that you're a fat that you shouldn't be carrying your body to be considered clinically obese. A lot of people flirt with that, that don't look even obese. Oh no, these pictures look like they were way old. Yeah, good 60, 70 or more. Yeah, plus over that. And here's the thing, so I think where they mess up with the health at every size, I think that's a terrible statement. I think there's health at many sizes. There you go. I think that is better because absolutely I've had somebody who is 200 plus pounds and they're healthier than somebody who's 140 pounds. I've had that as clients many times. And so I think the messaging of the health is this big spectrum. That's true. And there's other things that are a part of that sphere, but to promote that image of- And say this is healthy. Yeah, I just think it's the wrong message for the masses. I'm looking at it and I'm thinking, okay, Cosmo's a business. They're obviously trying to sell magazines. It's going to sell magazines just because of the controversy. That alone is going to sell magazines. But here's the other thing. We are heading into, we're getting there close to the point where a majority of Americans, already are overweight, but we're getting to the point where a majority of Americans will be considered obese pretty soon. Is this just a market response? Because if a majority of people are obese, are they going to want to buy products with people that look- Well, of course. I'm just going to keep telling people what they want to hear, or we're going to tell them the truth. Well, that's just it. The market tells you what you want to hear. Well, here, I mean- They never tells you the truth. Well, listen, they're in the business of making money. They're not in the business of saving lives or getting P.B. Heather or Fitter. So it's brilliant by them. And you're 100% right. And that's exactly what it's- They're responding to the market that less than 50% of their audience is in good shape. So why not tell them that, hey, listen, you're okay. You're in great shape. You're super healthy too. Or else you lose subscribers. It's a brilliant- It's a brilliant on their part. It's just unfortunate because I think it's a terrible message for the masses, especially since that trend is continuing that way. Yeah, I don't- I think what you said is 100% right. You can definitely be a healthier obese and a less healthy obese. And there's a range. There is a range. Like, you know, genetically speaking, people are very different. There's some, you know, same height. Someone might be 20 pounds heavier than someone else. And it's due to genetics. Now, obesity or severe obesity, that is not something we evolved to have. It just didn't exist until we started to really have lots of processed food and lots of sedentary, you know, and less activity, that kind of stuff. So that's not like- It's natural. It's not natural. It is unhealthy. But you can be more healthy and obese and less healthy obese. And also, you know, here's the message we always say. Just because you may have a body that reflects the fact that maybe you haven't been taking care of it, super great, that doesn't mean you should hate yourself. No. Like loving yourself is definitely like a very important message. Right. And I think that needs to be highlighted, you know, with everybody. But also, too, we have to have like accountability and we need to have like self-assessments and we need to like always look at, you know, how can we improve our life and how can we improve the quality of our life? And real love is honest. Right. So you see, if you're a parent, let's say you're a parent and your kid is just, they want candy all the time or they want toys all the time and you just spoiled the shit out of them. And then people say, why do you do that? Why do you give your kids candy all the time? Why do you buy them whatever they want? Why do you let them, you know, slack off at school? Why do you whatever? And the parent will say, oh, it's because I love them so much. You're not loving your kid by doing that. You're actually hurting them and people do this to themselves. And the message isn't, you know, you're obese to hate yourself. And the message also isn't your obese and that means you love yourself because you're not active. Remember, love is also action. It's not just the feeling. It's how you act. And so at some point, it's you need to be able to say to yourself, you know, I've loved myself and myself in many ways, but in some ways I haven't. And one of the ways I haven't is I've allowed my body to become unhealthy. I haven't been active. I haven't been eating right. I've been using food as a drug. And that's okay to be honest with yourself. So that I think should be the message, but the message they're putting out is this like, this is wonderful. This is great. Don't worry about it. This is healthy. That's awesome. Well, I also think it's back to your market response. I think it's, you know, this is how we are in society. Like the pendulum swings one way and then it swings the other way like crazy. I mean, just before this, you know, a decade and a half ago, you know, all the covers of magazines were, you know, anorexic, cokehead fucking models. Yeah. Well, they call it heroine chic. That's true. Yeah, that's very true. Right. So, I mean, which one is more unhealthy, right? I mean, I could get behind that the obese girl that's on the cover right now may be healthier than the cokehead. At least she's smiling and stuff. Remember those whole models? And getting calories, you know what I'm saying? So really what I see is just we swung one direction and now we're swinging the complete opposite. Hopefully we'll land somewhere in the middle because I do believe that what you should see on the cover of magazines like this should represent a more realistic look of most people, but a healthy realistic look, not an extreme of, you know, skinny, coked out or super obese and then trying to claim that both of them are healthy. The reality is that it's not true at all. We're just so drawn to extremes. That's such a good point in everything, like politics, everything. We can't just be like in the middle and be moderately, you know, like rational and logical about this. Well, it's either that or that's just natural how we evolve, right? We swing one way, other than we land kind of in the middle. It's like bowling with bumpers. Like you hit the sides until you finally figure out you know where the middle is. Oh, it's right here. You know what, I think everybody should do at one point. I really do and bear with me. I think everybody should go to a nude beach at one point and hang out there for a while. Here's why. Here's why. People at nude beaches, you see, I'll tell you, it's not random. People at nude beaches are a lot of regular average people. And when you're there long enough, you start to realize that's that true. That's true. That's very true. That's not true. No, what are you talking about? That's a one-circuit size, dudes. Whoa. I'm just saying. You're looking closely, aren't you? No, no. I was, yeah. Disappointed. Disappointed. Jetta, now this. Keep going. No. Here's why. Because when you're, when you're, you see a bunch of regular people walking around naked and you see how people actually look, you start to, you start to realize like people don't look like what they portray in a lot of media and stuff. And it does make a huge difference. Like, you know, and I, the reason why I'm saying this, when I went to Italy as a kid, a lot of beaches there are, you know, utopolis or naked. And I remember seeing people and being like, that's what boobs look like on an older woman. And that's what, you know, and you start to just get used to it. And you think it's, you need, it's good. I mean, I get where you're going with it, but I don't need to go that extreme. I think you just walk into a 24-hour fitness or a planet fitness. I mean, I used to, Go on the locker room. Well, I used to just tell people that when they come in the gym and they felt so intimidated by the trainer that they were talking to or this, you know, this image that they were supposed to look like. And I'd be like, stand up. Look in the gym right now. There's, you know, a hundred and something people in here working out right now. Find me five people that you're describing right now. And you couldn't, you couldn't find five people in single-digit body fat in a gym. Which is already a selection bias. You're already getting people that care about fitness and are working out or trying to achieve a goal. And yet even there, you see a lot of normal bodies. It's Instagram and magazines that have distorted this idea of like what real healthy or what really fit people look like. Totally. First question is from Jeremiah D. Godfrey. What are some suggestions on how to get better at stabilizing the barbell for a front squat? Now, do you think, when you think of stabilizing, do you think it's more challenging left to right or forward and back that that's rolling off their shoulders? I'm wondering exactly. I'm wondering if they're talking about the shoulder part. That's to me that when I, when I, or I struggle with it or had clients struggle with it, it's not stabilizing the bar left or right. It's the elbows forward. Yes, the elbows dipping forward and the bar wanting to roll forward. Now, when you do your front squats, are you doing the like the Olympic lifting? Yeah, are you crossing it like a bodybuilder? No, no, I do, I do fingers. Yeah, I do the cross. I did cross when I was competing, right? And I was like, had no mobility. So, and I was lifting heavy, but now right now, That's the direction I was going to go. Yeah, mobility. Yeah, I've got the shoulder mobility to be able to do it with where my fingers are on it. But yeah, I mean, I had to lift with my arms crossed like that when I was competing in a muscle bound. So I do the cross. It's just always how I've done it. And I, as you squat, this is how I used to teach my clients because that would be hard for a lot of people. As they go down, the bar wants to roll off the front of them. Naturally want to come forward. Yeah. And so what you got to do is as you drop into whatever the hole or as you squat down, lift your elbows at the same time. So you have to create that tension of lifting the elbows while you're going down. And if you can do that, the bar tends to stabilize pretty well. The second thing I would recommend, and this is for any exercise, any exercise you have issues with stabilization, go way lighter. Way lighter. If this means you just use the bar, then so be it. But you have to, your stabilization is usually the, that's usually the threshold that tells you how much weight you can use. It's not how much weight you can use. It's how much weight you can use while maintaining good stability. Well, I have another tip in relation to that. So sometimes when you see the bar dip like that, it's at the bottom when they run out of ankle mobility. So if you get, if you're doing like, one of the things that happens because you're in a front squat or like goblet squat squats like that, and when you're low in the front, you tend to be able to get deeper into a squat, which is one of the great values of it. But you still are going to have that limiting factor if you have poor ankle mobility. So a lot of times what you'll see is somebody dropping down in a front squat at the bottom of the squat where they run out of ankle mobility, then the body starts to come forward a little bit and that's what makes the bar dip depth. So lift the heel up, you know? So you can get into, you know, stand on some plates or squats. Now, of course, you're always going to hear us talk about like address the ankle mobility, right? Yes. Don't just crutch it. But for the time being, if you, and that's how you know if that's your issue, right? So if you go with an elevated heel and all of a sudden you have no problem with the bar stability, it's an ankle issue. Yeah. Yeah, this too in terms of like, I like squat shoes for this reason. Like I like that, if that's an issue for you, but also too, going back to like, a lot of people just having not good mobility in the wrists and in their shoulders as well can contribute to a lot of, you know, some dysfunction in the overall lift of it. So to be able to address that, even if you need to, you know, have wrist wraps or even like towels wrapped around the bar and try it that way. So you actually have something solid to grip to pull. So you bring your elbows up and you're conscious of that as you drop into it would help as well. Yeah. And the front squat is a quad. It's more of a quad dominant squat than a back squat anyway. So lifting your heels, this is from a bodybuilder perspective, okay? Lifting your heels just makes it more of a quad exercise anyway. Sure. I know guys, great ankle mobility. They could do a front squat without elevating the heels. They like to elevate their heels on a front squat anyway. That's me. It hits the quads more. Yeah, that's me. A lot of times, when I got goblet squat, where you were in here. You and I did them. Right. And you saw me, I lifted my heels because it's exactly what you said. I mean, my focus when I'm doing a front squat or goblet squat is I'm shifting it to the front anyways. So by elevating the heels, I'm only going to do that even more. Right. Where I won't do that on a back squat. I'll be in my chucks. Next question is from Josh Kaur. Josh Kaur. What are the most common programming mistakes you guys come across that make you shake your head time and time again? Oh. Over application of intensity. That's the most common one. Probably number one. Because even as a trainer, I remember this challenge because, you know, clients come in and we're in a service industry, right? So we're servicing somebody who's paying you to come in and train them. And many clients would be like, they want to burn. They want to sweat. They want the challenge. And so, you know, as a young trainer, I remember I had a hard time communicating with clients what was better for them to do. And so you find yourself kind of giving them what they want, even if you knew better. So I felt like that was the first five years of me as a trainer was, you know, well, they want this. And so, and then you see what ends up happening as you end up seeing other clients come because they liked it. They're like, oh, man, I'd get people come to me off the floor and be like, what was that thing you guys were doing? You're like crazy ass circuit well, speaking into the circuit and this follows into the intensity part of it, but programming in high skill movements within like a fatigue based workout. So, you know, that's something where you'll see, you'll see jumps. You'll see all kinds of different things. Olympic lifts, things like that where, you know, it requires a lot of attention, a lot of composure and you lose your form quickly when you throw those in the mix with something where you're like just going back and forth through all these important to know what the intention is of the workout and the exercise that you're trying to do. So, if you're doing a jumping exercise, the intention usually or should be explosivity. You can't train that under lots of fatigue. If you train it under lots of fatigue, you're just getting endurance. In which case, you don't need to jump. You could just do something that's a little safer and you'll still be able to work that, you know, that fatigue angle. That's a big one and under that intensity umbrella or you start to kind of see this creativity intensity that I like to call underneath where it's like, here's what we're going to do instead of doing lunges and curls and presses as separate exercises, why don't we do a lunge curl press all at the same time where you get this combination of different exercises? I was just saying guilty of that exercise. Hey, 100% Same here. Same here. I see the same thing where you combine 15 different exercises into one because you're trying to razzle dazzle the client and so you see people, you know, kind of do this. You know, what the pro here's another one. This is a super common one is that they, people don't realize that rest is part of the programming. Oh yeah. So, you know, if they, if there's a two minute rest or whatever, they'll, they'll do their set and they'll be like, I could do another exercise. You know, resting is a waste of time as if resting is a break that you need because you're just too tired. No, the rest is part of the programming that allows you to train your body in the way that you want to elicit the response that you want. And here's again, here's another piece, another key to that whole thing. Applying intensity appropriately is what get you the best results. Overapplying, underapplying it will get you results slower or not at all. That's an important thing to understand. That more is not better. The right amount is what's best. Yeah, especially it's just aimless. I see a lot of aimless type of training where you don't really understand what the intent of the entire structure of the workout is. And I think that's, that's a lost art and that's something that really needs to be considered. What are you trying to do that day? Is it real strength focused? Is it endurance based? Is it you're working on a skill? Like what are you actually in there to do? Well, it reminds me of like the biggest loser. Like it's you have this window, right? And you get a client and it's like, how can I build some muscle, burn as many calories, do as much as I possibly wow them all at once? And what that looks like is a crazy workout. It looks like super intensely based. It looks like you're doing creative exercises like what you're saying. So it looks like what you're saying, Justin, when you're combining these high skill movements with other exercises in hopes that you're going to build a little bit of muscle, burn a bunch of fat. And in a small window, it does look like that. If you take a client who's never lifted weights and you do a lunge curl press with them and you do jump boxes to squats to, you know, bicep curls and you do these circuits with them, they're going to build some muscle and they're going to burn some body fat in those 30 days. On accident. Yeah. No, literally. I mean, in those 30 days, you'll you'll see some and you may even see more gains to that body than the trainer who's actually training them appropriately. If the race was only 30 days. So that's where I think that's where we you continue to see that abused and you see it perpetuated by trainers and coaches because they're like on this, oh, I got to show these people a quick results and change in hopes to re-sign them and keep them on. So it's just this vicious cycle that keeps happening. And then you get enough trainers that are training this way and teaching people the masses start to think this is what you're supposed to do. Next question is from Pat of Blanc. What are some good habits you guys are aiming to create in 2021? Oh, that's a good one. Are you guys big New Year's resolution guys? You guys set those up? I tend to not do that. I am a little bit. Really? Yeah, I think I'm not big on like on New Year's like we set like these like massive crazy goals, but I do know that it does tend to kick up some things that maybe I had fallen off and I'll give you an example for Katrina and I. So it was two New Year's ago where I set a New Year's resolution of I wanted to knock out at least one book a month and I think I ended up the year almost at like two almost like one and a half books a month is what we hit and then after that year it was very sporadic and it got to the place where I wasn't even finishing a book a month and so that's like this year's again for us. I mean we got obviously with Max and moving and business stuff yada yada all the excuses like I just didn't find time to to read and we weren't doing it as much and so one of my New Year's resolutions again this year is to pick back up that habit is to get back in the routine of doing that in addition to what we're doing with training right now. So I have not had you know consistent you know five six day a week training for a long time. I mean well before I mean when we were first trying to have Max when I came off of Testosterone what three and a half years ago the Achilles tear all that I mean at best I was training two maybe four was like a crazy good week and that was very sporadic most of time it was like two times a week even one so for me just getting back in the consistency of training and then reading are like my two big focuses for 2021. Yeah I would say for me I didn't even really think about it as a 2021 goal this is kind of something I was working on last year but it's going to and so it's going to continue to this year and that's acceptance the last year for me in some ways hit me in the like areas that I get challenged that anyway you guys know I tend to be a hypochondriac anyway so we got this pandemic going on and then I have a baby so it's very easy for me to spiral into this paranoia or whatever so it's this practice of acceptance and one thing that helps with that is gratitude and so at night Jessica and I and we did this before but we weren't consistent now we're trying to be consistent we're at night every night we tell each other what we're grateful for and then she's added to that evening stretches together she's now getting back into exercise and stretching so we'll sit together at night and she'll either hold the baby or he'll be down and we'll stretch and while we're stretching we'll do this kind of gratitude thing and it really does help me a lot in that sense because otherwise I get in this like I said the spiral of paranoia with you know what's going on and it's just going to continue I need to I have to work on this acceptance otherwise it's just going to mess with me I have a very similar to that in terms of just understanding that there's uncontrollables there's there's going to be these things that you know are going to we're going to have to face and be challenging and really it's just about working on myself and what I can do to thrive amidst whatever you know this year brings and I know last year was very challenging for a lot of people and you know trying to like make sense of it all just was not the way to do it it was really just like I just need to to be at my own peace and I need to accept you know and have gratitude for all of the the blessings and things that are you know I've been thankful to have and so yeah I've been I've been trying to train myself to stop bringing on all the stress and trying to to think you know about all these like impending doom situations because it's just unnecessary it's not something that I'm bringing in that's positive to my family into my life into my work ethics and then to Adam's point about you know be more consistent about working out is something that I you know kind of lost my way with like I just wasn't that wasn't a high objective for me because I felt like yeah I was still working out I was still kind of doing it but I just wasn't in the mentality of like I I want to you know improve myself I want to get into this I want to get charged by this and and really have fun with it again and so this year I want to have fun with it again and I want to get consistent and and you know get to a level I haven't been in a really long time do you guys think that most people overreach for their New Year's resolutions oh yeah yeah I think that's so it's common for everybody to do that when you're motivated when I'm motivated and you tell me to set a goal I it's like I have to check myself because I'm in a motivated state so like oh okay my goal is going to be and I'll just set these lofty goals I think that's common yeah well it was it was interesting to hear that nobody said any like very specific goals which I love right like nobody said like I'm going to lose you know five percent body fat or gain this much muscle or lose this much body fat or I'm going to do I'm I'm not even committing to say I'm going to read a book every single month it's like I know that if I'm consistent with that as like a focus it other things it bleeds into I know if I'm consistently training I eat better consistently and my body fat percentage will change my muscle mass my body composition will change I know that also too if I'm reading if I make an effort to be reading every single night with Katrina that leads into like even brought up gratitude and so like that I know that whenever we are reading at night it just ends up into this great conversation afterwards and so you know I like to find one or two things that are actually pretty simple for me to accomplish if I'm focused on it versus having this elaborate goal or this huge goal that I'm going to try and accomplish and then get after it and then get discouraged after a few months because life happens right so I think that's a big mistake I think a lot of people get into the new year and they set this huge lofty goal and then you know life hits them in the face 30 days later and then they fall off there's nothing wrong with goals I think the problem is when you when it's all about the goal one or two things will happen either almost every single time either number one you will at some point lose motivation to hit that goal and then because you have such a solid goal set in your mind you just give up so you're like I'm going to lose 30 pounds and then you know you get halfway there and you start to struggle and you plateau and then you think screw it I'm not doing anything at all anymore so that's number one the second scenario and this is one that people don't even consider is that you actually hit the goal and people are like well what's wrong with that well here's a problem when it's all about the goal right you hit the goal and then you're like now what and then what what do I do now I've seen this happen with clients and I used to think they were successful the truth is that they were just as unsuccessful as the other people because they would hit the goal and then it was like everything was gone okay I'm here now I did the 30 pounds now because I fell in love with and I obsessed about the goal where do I go I think the key is to talk about the journey the journey it's all about the journey fall in love with the daily exercise fall in love with the daily you know gratitude don't worry about you know you have your goal of losing weight but really it's about the stuff that gets you there fall in love with that because it keeps you going for forever at least it's more likely well we always talk about like helping clients connect the dots to all the other things that are happening in their life you know so I feel the same thing like when I even I think about the reading it's like the goal of reading a book every day or every month had nothing to do with like oh I could say I read so many books in a year or like oh it's all about all this knowledge I'm gonna it's also it's all the other aspects it makes this connection in our relationship so much better it creates this great dialogue we all find ourselves talking about gratitude things that we're grateful for it bleeds into all these other things that I think just really help support the the relationship in our life and so I think the same thing goes for anybody's New Year's resolution instead of getting so hung up on the goal think about as that process you go through that thing all the other aspects of your life that are improved because of the thing that you're doing totally and here's one more piece I want to add I think a lot of people because I I see a lot of people like 2020 worst year ever yay it's gone just because the calendar switched to 2021 yeah like nothing has changed no and so what you don't want to do and this is this is for me too by the way I'm talking to me too is you don't want to have this expectation that 2021 yeah everything's gonna work out that the unix that the uncontrollables are all of a sudden different you know the uncontrollables are still here well there's a good chance it'll be worse you're right absolutely very likely make peace with that now that's it so it's like unless the aliens come 100% yes that's the other then it's gonna be awesome that's the other thing is that are the aliens gonna be here yeah next question is from Drew Moser what are your fitness trend predictions for 2021 I got one oh go for it yeah I got one that's you know I normally I think when we think of the fitness trends we think of like this this you know bullshit thing that's gonna happen I have a positive one that I think is gonna be a good fitness trend this year I think the movement of you know doing things like as far as fitness related this idea of like you have to go to a gym and get a workout in and have a membership and sweat you know in this you know on a treadmill and I think that's gonna slowly go away and more and more people will find more creative ways to get in shape you know and start training at home and I think more I think it's obvious that the home gym surge of like equipment is like through the roof right in the last it's gonna keep going I think so too and I think more and more people are actually having and this is including myself so this is the longest I've ever been and not been in a gym in almost in almost 20 years I have never gone this long yeah you were not a home gym person no I was out of the three of us I was the one who'd like wasn't I'm not a fan of it and obviously because of the time that we're in I was forced to make it work and figure it out and have now learned to love some of the benefits of that as much as I didn't like it before and said oh I love and I'm not saying that I still wouldn't enjoy getting a lift where there's a bunch of other you know people pushing weight and doing things in the gym atmosphere but I've actually learned to love the at home workout so much more that I can't be alone in that in that camp where you probably love the gym setting before you were forced out of it you've now been forced into figuring out what at home workouts look like for you and have now adjusted and have learned to like it and so and now I'm looking at 2021 going like shit I'm gonna cancel my four gym memberships and save my 200 something dollars or probably $300 a month and I'm gonna and I'm gonna continue doing this at home I think that that's gonna be a big trend this year yeah I I agree with you 100% I think home gym sales I think digital fitness products and programs I think those are gonna continue to do well I think also that the demand for fitness is going to go up we saw it dip right gyms closed people freaking out eating more crappy food that's another good drinking more alcohol I think that were this is my own just you know belief I think that we're gonna start to reach a breaking point where a lot of people like okay I needed to do something to take care of myself and I think you're gonna see that more this year than you have in previous years how can we not when you connect all the COVID stuff yeah I mean when you look at the like the number one cause of fatality from COVID it's people that are obese heart conditions all the things that are preventative if we are dieting and training so you gotta think that there's a big portion of people that are probably waking up I know there's a there's a large part portion of people that are like locking themselves in their home and not going anywhere and not getting sunlight not socializing not doing that in fear of COVID then I think there's another big portion of people that realize like oh shit like one of the best things that I can do to prevent this or at least mitigate it if it does come my way is to be healthy I think that's human behavior because look at it this way there I have friends that that have served time in prison and the time that they were most consistent with the workout was in prison why yes some sketchy friends it's yeah a few a few but it's because why because they were in a situation they there was a stress relief there they didn't have a lot of options available to them and they became consistent with their work I feel like we're hitting a breaking point I really do I think a lot of people are the demand for fitness is going to increase because a lot of people are like all right that's it I need to do something I need to get on a schedule things are not open like they normally were I think it's top of mind I think it's top of mind because people you know I think it's both like it's it's sort of the other end of the sword of that is that it's bringing people back to wanting to get into healthier habits and protect themselves and build you know a more resilient body and I I don't know if it's been announced or not I know Apple's working on you know ways to compete with Peloton and all these kind of digital like platforms and things but I really see you know we're going to see some some of these big companies jump in to the ring here and create experiences like we haven't seen before where it's going to connect to the watch and like you're going to get points for all this and all these things like they've speculated about forever in the digital health space I think are like and they're going to double triple down on them to where you know you could earn points and then that goes to your insurance and you know things like that can lower costs for things like there's going to be incentives I think within workplaces and stuff I think it's like finally time where that makes sense excellent look Mind Pump is recorded on video as well as audio come check us out on YouTube Mind Pump podcast you can also find all of us on social media you can find us on Instagram you can find Justin at Mind Pump Justin me at Mind Pump Sal Adam at Mind Pump Adam and Doug the producer at Mind Pump Doug now the next one is also one of my favorites and again really it's the way it influences your behaviors that makes it so effective and that is to aim for a half to one gallon of water every day now physiologically speaking if you're more hydrated your appetite's better so you tend to eat less being hydrated gets your body to work better less inflammation it's better for your health less joint pain but here's