 Just getting more fit and in the process of exercising improves markers of things like depression Anxiety gives you a better mood. I mean if it was a pill, it'd be the most effective antidepressant and zeolitic pill ever invented It's so effective, but there's two parts of this There's a long-term effect with over time improving health. I get less depressed and less anxious There's also the short acute effect Soon as I exercise they get these feel-good chemicals and a boost in anabolic hormones if I do it, right? That come up and they last for you know for like the day and then they kind of go away, right? So you get the long-term effect and the acute effect. Well, here's the beauty of doing a 20-minute workout every day You get that little burst of those feel-good chemicals and hormones every single day You know what that encourages? A behavior. Yep. It encourages a good behavior because rather than going through this grueling hard Painful workout which I know some people can find pleasure in that and that's an interest you you can develop that But to the average person that's a big hurdle like the average person when I would train the average person One of the big hurdles was I hate this this sucks This is hard right and so you have to get through that whatever and that's there's there's definitely Definite value in that but all I'm saying here is you don't even have to get over that hurdle It's like oh my god I feel so good after this 20-minute, you know three four sets of that exercise I want to do that again tomorrow and then it starts your day off or maybe it ends your day or breaks up your day It's that kind of energy that just lasts throughout the rest of the day Yes, not like cuz I mean this is where all the segments for all these energy drinks and everything come in because that like midday Lol, you know, and it's like we have this kind of bonk and crash like in our day in our work schedule But you know if you interrupt that or you start the day with like good exercise and movement your body Just just ready to go and it wants to do more and be active Here's a long-term Consistency building hack a little bit done every day is more effective than a lot done in frequently So I want to talk a little bit about a way to build the habit of exercise or the behavior of exercise So there's been studies have been coming out showing that Working out a little bit every day is more effective than working out a lot Less frequently even if the total volume is controlled for in other words same volume But the daily frequent dose to seem to be more effective besides that I think there's a more important factor in the one I'm touching on is those daily frequent exposures or behaviors tend to build Consistency over time faster than the occasional longer Build habits out of that it it totally is so it's like instead of doing like you know To you know one hour workout today you do like 15 minutes or 20 minutes a day You know I didn't do the math here, but let's just say they added up to the same amount of time That daily exposure that daily use tends to build a habit and we've all experienced this how many times have you Declined here heard a client say something like oh man. I'm you know once I'm in the rhythm It's hard to break it or then they go on vacation like oh, it's hard to get back on back on track once I stopped You know but the problem is yeah We always revert back to where we were instead of just like introducing these these smaller doses of that same type of stimulus It's so much. It's it's so much more of effective approaches because of how human behavior we just The more we can like create opportunities with as less big barriers to kind of jump over It's like we can just kind of reduce that a bit and then build off of that momentum that we start Why why do you think? This is less obvious in the fitness space because when you think about That for anything else That's kind of how we do it right like you wouldn't learn a subject Where you go like hey, you know cram really hard for you know an hour or two hours straight Or you can every day read 10 to 15 minutes on the subject like I feel like we we know this in all other pursuits When it comes to like knowledge or learning something like why why or why is it not communicated that way in fitness? Why do you think that is because I think well there's a couple reasons but you know even to touch on what you're saying The pharmaceutical industry has known this for a long time You know there are medicines that you can take Infrequently like one pill a month or once a week and pharmaceutical companies actually have to figure out how to make smaller daily Doses because people are less consistent They're more consistent when they can take something every day like birth control right Birth control the original birth or I shouldn't say original, but some of the older birth controls actually had placebo pills In there because women were more likely to be consistent when they would take a pill every day So instead of saying don't take it for seven days take one every day seven of them are fake every week or whatever right? So to what you're saying adam, I think it's because we falsely believe that the perceived challenge and intensity and sweat and pain That that perception is what makes the workout effective when it's not because If I do 20 minutes a day of exercise, that's 140 minutes of exercise a week I could I could do that in two workouts right? I could do Two one hour and 10 minute, you know hard workouts or I could do 20 minutes a day Um, and if everything's the same theoretically everything's the same, but the two one hour and 10 minute workouts can feel harder I'm gonna sweat more so I'm gonna leave thinking. Oh, that was more effective Now we actually have studies showing that not only is it not more effective It actually might be more effective to do the smaller doses daily But then when it comes to behavior building Like a little bit every day you it happens much faster. You practice every single day It becomes a part of your day and it's also easier to find 20 minutes a day for most people then it is to find an hour and 10 minutes twice a week in their schedule I think there's a lot of misconception when people get back into it that like it's gonna You're gonna get there quicker by doing more and like extending the time you're there To to be able to to then Get close to your goal and get shed all this weight and it's just like massive race to Do as much as possible, you know in a short amount of time as you can It's like a harder It's harder psychologically to kind of structure that and be consistent with like You know, I think like it's it's mainly a mental hurdle more than anything to get into that mindset Yeah, I feel like we've glorified the the martyr Totally for so long It's more to do with that like it's just this idea of like the the more you punish yourself The the better it is the more results that you're going to get and so Obviously, if you only have 10 or 15 minutes You're not going to really be able to punish yourself the same way that you think it's less effective You do and you know, it's funny. Okay, so and to be honest look if you're trying to build stamina and endurance Yes, you're gonna need to have you're need you're gonna need to do Longer grueling workouts because you have to put you have to get your body to a point where you're training endurance But when we're talking about building strength Building muscles speeding up your metabolism, which burns body fat more effectively. We've done a million podcasts on this So i'm not going to get too deep into that That that endurance factor you don't need to work on that Not only not not only that but a point that I want to add to that that I the average person I don't think realizes is that Building muscle and burning body fat is a very very slow process And and and difficult challenging Building stamina is really easy Like you literally like where where your diet doesn't need to be in check the same way for building muscle Or like the way you in order to build muscle and burn body fat your your diet and your your calorie Deficit or surplus has to be in check That doesn't you don't necessarily need that for stamina And you also your body adapts to cardiovascular training really quick You can you can improve your vo2 max like in a week's time You're not going to go build a physique in one week of training So the idea that we structure any of our training heavily focused in that area has always been odd to me it's like I cannot train any cardiovascular training for weeks and then ramp it up in one week's time And make huge leaps and bounds on my stamina and endurance in one week's time That's why when you see kids when they play sports, they all have this Hell week or a week before Sports even start like they don't you know, of course that coaches encourage strength training and staying somewhat in shape through the year But they literally wait It's like okay We're getting ready to sort of see that and Justin knows he's going through this It's like you know I give them a couple weeks to really ramp up and you and only normally like one real hard week focused On building that stamina endurance and then they're they're ready to play a game So it's like you you can really attack that pretty quick, but when it comes to building muscle or sustaining a A physique that is low in body fat percentage. I mean that is more about Consistency and discipline programming. Yeah, and it speaks to the behavioral aspect that I think is so important Look, here's the deal like when we're talking about the average person the average person is interested in in getting leaner Having a faster metabolism, right because that makes it easier to live a regular life because we're surrounded by food We're not active naturally. So a fast metabolism on its own is is beneficial We also have busy lifestyles and you know, it's you have to actively try to be active You know, it just doesn't happen on accident, right? It's harder to schedule an hour twice a week for people or three days a week for people Then it is to do 20 or 30 minutes a day or 15 minutes a day, right 15 minutes Most people can find 15 to 20 minutes in a day But the problem is you do a 15 or 20 minute workout. You don't leave the workout feeling like you killed yourself So there's a false perception. It's not as effective, but that's not true. Again 20 minutes a day Every day is 140 minutes a week. It's equivalent in time and in volume. Okay to two Over one hour workouts a week, which most people won't do Consistently as well And then there's a second there's other parts that I think are more important The most important factor when it comes to consistency is can you develop this into a good relationship and can it become a lifelong behavior? It's easier when it's a small dose every day It also Trains you and teaches you to build a good relationship with exercise because When you're doing a little every day you start to and you learn this over time By the way, if you talk to somebody who's been working out consistently for 10 or 15 years, they'll tell you this You learn over time On how to use exercise To improve the quality of your life regardless of the context of your life and this takes you a while to figure out But at some point you figure out i'm more stressed I'm more tired workouts are easier. I need more stress relief. Oh, I feel good. I can get after it I could chase prs. I have more energy. You know, I'm angry. So I work out this way I'm sad. So I'll work out this way you figure out how to make exercise Improve the quality of your life. Well, when you do it every day There's gonna be days when you're a little more tired days a little more energy You know, you're doing another workout tomorrow. So you're less likely to be like, this is the only workout I'm doing this week. So I got to beat myself up. You know, when you're doing two One-hour workouts a week, which is what we can what we can expect in terms of consistency if we do a damn Good job with the average person. Okay, I'm not talking about the crazy fitness fanatic We'll get there in a second But when you only know mondays and thursdays I'll work out. Well monday comes around. I'm tired Well, I got to get after I'm not working out again until thursday But if today's a 20 minute workout, I'm tired. I'm gonna work out a little I'm gonna make myself feel good today And then tomorrow I got more energy I'm gonna go a little harder And so you end up developing a better relationship with exercise In a shorter period of time whereas the other version takes a lot longer You're more likely to stop and and so on now for the fitness fanatics. We're like 20 minutes a day That's 140 minutes of work a week. I like to work out Way more than that. You could apply this 40 minutes a day do 40 minutes a day, which would be equivalent to like an hour five days a week 40 minutes a day you'll get better physical results. Okay. I've experimented with this Adam's experimented with this your body actually responds better. You pick better exercises You tend to train more appropriately strength builds really fast It's a different feel less pain less joint pain and it's also easier to be consistent I'm gonna challenge the whole, you know, fitness fanatic thing too. I think that is such a minority group So to even speak to them is like, you know, okay Hey, listen, if you've been going for five years An hour a day every day or five days a week. I ain't talking to you I'm saying you got to figure it out. You know I'm saying like it's not true You're not you're not somebody I'm really concerned about like you have built this if you're doing five years That you haven't really taken a break other than scheduled vacations and things intentionally that you train You've already got a you've got a great. Yeah, you've already built it. It's like brushing your teeth Like that's great. I'm talking to the majority where people are always off and on You know, because even people I think that like consider themselves fitness fanatics Still have this off and on periods I mean, I I actually feel I identify and relate more to that person than I do the The persona that probably people thought I was when I first when we first started the show because I was competing Like I I've I've always been even as a trainer I kind of have been flow in my training where I have a higher volume lower Like I don't have this crazy like I never miss six days a week one hour time and I haven't had a break in 15 Year I don't have that. I mean you're probably more like that than any of us I'm more like I identify more as a person who's like listen health and fitness is a priority in my life I recognize how valuable it is. I recognize what a better husband. I am I recognize what a better father I am what a better business partner. I am I I feel better like I so I recognize all those things But I also love a lot of other shit Yeah, and and a lot of those shit gets in the way many times and I get in these waves where it's like I'm super consistent that I'm less consistent So to me like even people who would call themselves fitness fanatics, are you really are you really somebody who never misses Five days a week an hour at a time forever like that Or are you like a person who calls himself fitness fanatic because you can go on a kick for a hard Few months and then you fall off and I feel like there's more people in that category than there are the real fanatics Look 20 to 30 minutes a day Every day is like doing three one hour workouts a week and I'm talking to strength training You can do a lot with three one hour workouts a week We've designed entire programs around this But you may be thinking I got an hour three days a week like it's hard I miss it, you know sometimes like what could you do 20 minutes every day? Most people can find that time and uh, it's just more effective And if you do a little every day, this is true. Look, I used to see this with clients I would do this with clients to help them build better relationships with exercise and it was so effective I'd be like, you know what instead of scheduling an hour What if I gave you two exercises you did every single day two, you know two different exercise a day And then they would do it and then within like a month. They're like, oh my god It's like part of my routine now by the way, I even like looking at it like that instead of minutes So I'm currently doing something like this right now and I actually don't say oh, I got I need 15 20 minutes I like I'm gonna squat and incline press today Like that's like that's like I'm gonna do that and I'm gonna do four sets of this one Yeah, and three sets of this one like when how I get it done like I'm not thinking time I'm like I just gotta do those two exercises and it's not a lot to commit to that to do that every single day And what I always feel is like even one of those ones I'm like, I don't want to do this like dude come on four sets out of I can go do that right now And then I'll do the other three sets later on whatever and then I get in there I'm like, okay, this feels good and I knock it out. Yeah, I'll usually do that but To to the infrequency point like I have noticed too like if I get at least one focus like I'll do like a One exercise will do like 10 minute 10 15 minutes even Some days like maybe that's all I do but the other days it extends and it just is a natural thing Oh, I get in the rhythm of it I intend to like do a longer workout as a result of that But you know the other days in between when it's like chaotic all these things interrupted at least I got that Which then helps me to build off of for the next couple I would say this is the biggest thing that has changed for me In my journey is that I have given myself that the exact same thing just that same Flexibility and freedom to say that's okay. I didn't do that. But let me ask you a question. Okay Counting the total time that you're spending in the gym right now If I took that total time and divided it up and made it only two or three workouts So now you're in the gym a long time. Would your results be better worse or the same? In other words, you're not trading Results because you're I think I think it's respond. I'm responding better. That's that's the point. I'm trying to make I think it's a better. Yeah, it's not a trade. It's not like, oh, you know I can't get the physique I want because I have to work out a little every day No, no, no, you'll actually get both you actually get better results again It's easier and there's a I mean there's probably a couple reasons that I attribute to it right now Well, what I notice I definitely I don't waste my time with like little exercises hardly ever right now It's like they're all the big movers Because I know I'm only going to be in there I'm only going to do a few sets So I want to do the things that are the biggest bang whereas I I'm in there if I'm in there for an hour I have two or three exercises like that and then I always have two or three that are You know, and they're not bad. They're just they're not big bang for your buck Where it's like if I'm only doing two exercises every day They're always going to be big big bang for your buck type of movements And I think that's contributing and It also limits me from or it keeps me from like because I can get in this rhythm because I like the lift And I always tend to push the boundaries where it's just like hey if I commit that I'm only doing four sets of this And three sets of this I'm done Even if I'm like, oh man, I want to do more or I can lift more It's like no I'm done and I and I feel good. I go back to the rest of my day and I have energy I don't feel exhausted I don't get really really sore from only doing that many sets and so the next day it doesn't hinder my workout So there's a little there's some there's multiple things that I see happening Boom the giveaway today maps aesthetic the bodybuilding program They got adam his pro card. I bet a lot of you didn't know he has an ifbb pro card It's true. And this is the program we followed. Anyway, here's how you can win maps aesthetic Leave a comment below the first 24 hours that we dropped this episode Uh subscribe to this channel turn on notifications Do all of that and then in the comment section if we like your comment We'll go in there and we'll tell you hey, guess what you won maps aesthetic Also, it's the final day for the august sale Maps starter the beginner strength training program is 50 off that'll be ending in 24 hours And the prime bundle which includes maps prime and mass prime pro which is good for correctional exercise and mobility That bundle is 50 off and that sale is also ending in 24 hours So if you want to take advantage click on the link at the top of the description below to get that 50 off discount All right, here comes a show And we're talking, uh, you know primarily here about strength training building muscle building your metabolism All the stuff we like to talk about like the biggest enemy to strength building and power building is fatigue Okay, you do plyometrics. The reason why people do plyometrics wrong is they don't rest long enough to exert enough power Strength athletes will tell you every single time Look, you want to get stronger You got to have the rest periods because you got to train that strength type energy that cycle That comes out, right? This encourages that because you don't have this long Grilling workout. There's short workouts And so you're really just training strength each time which translates to a lot of for a lot of people Into more muscle a faster metabolism and then there's another part you you kind of touched on adam Is okay. We know this for a fact, right? Just getting more fit And in the process of exercising improves markers of things like depression Anxiety gives you a better mood. I mean if it was a pill, it'd be the most effective anti-depressant enziolytic pill ever invented It's so effective, but there's two parts of this There's a long-term effect with over time improving health. I get less depressed and less anxious There's also the short acute effect As soon as I exercise I get these feel-good chemicals and a boost in anabolic hormones if I do it, right? That that come up and they last for you know for like the day and then they kind of go away, right? So you get the long-term effect and the acute effect Well, here's the beauty of doing a 20-minute workout every day You get that little burst of those feel-good chemicals and hormones every single day You know what that encourages a behavior. Yep. It encourages a good behavior because rather than going through this grueling hard Painful workout, which I know some people can find pleasure in that and that's an interest you can develop that But to the average person that's a big hurdle like to the average person When I would train the average person one of the big hurdles was I hate this this sucks This is hard right and so you have to get through that whatever and that's there's there's definite value in that But all I'm saying here is you don't even have to get over that hurdle It's like, oh my god, I feel so good after this 20 minute, you know Three four sets of that exercise. I want to do that again tomorrow And then it starts your day off or maybe it ends your day or breaks up your day It's that kind of energy that just lasts throughout the rest of the day Yes Not like because I mean this is where all the segments for all these energy drinks and everything come in Because that like midday lull, you know, and it's like we have this kind of bonk and crash like in our day in our work schedule but You know, if you interrupt that or you start the day with like good exercise and movement your body Just just ready to go and it wants to do more and be active. This is look This is trigger sessions and maps anabolic. This is one thing that people have talked about and that I've noticed Is that little, you know burst of energy it feels really good And again, the the the number one challenge what we're trying to work with here with the average person is Can I develop a relationship with this that is not dysfunctional but also results in Lifelong consistency, right? Like something I want to do forever because if you want to do it, you do it If you don't now you're gonna play the the you know, white knuckle game your whole life and It's gonna be on. Well, it's such an easy way too for you to start and then like let's say one day You do aspire to be that guy or girl who loves to go to the gym five six days a week an hour at a time I'm getting after it and that's and you've been doing that for five years You aspire to get that way the the secret is not oh, I'm gonna commit to that and I'm gonna stick to it, right? The the secret to that is actually doing that in very very small increments Over time till you build up to that and starting with this like 15 to 20 minute one or two exercises that I do Every single day and then like man I've been doing this for like a few months and I'm seeing all these great things like oh, let me add a little Bit more. Yeah, let me add a little bit now Now here's the part that I love to that I really want to communicate because I because I I'm the fitness fanatic And if I went back 10 years and I'm listening to this I'd be like whatever I like, you know, I work out the way I work out no big deal I'll tell you what if you're a fitness fanatic try this test this theory out. Okay Pick one exercise So I don't care what it is pick the exercise that you really want to get stronger in Stop doing it in your regular workouts instead if you go to the gym six days a week Practice that exercise for a few sets every time So if you let's say it's a squat or it's a bench press instead of doing it on chest day Do your normal chest workout take out the bench press don't do it on your chest day every day Do three sets of bench press practice it every single day and modulate the intensity because you're gonna be doing it every day Watch how fast you get stronger that'll sell you right there After the first month when you had 10 pounds or 15 pounds to your bench press that was stuck forever Because you're practicing every day. You're gonna quickly realize holy cow There's something to this and the soviets realize this by the way This is how they trained their olympic athletes It was lots and lots of frequent practice And yes, the volume gets high when you get to the elite level But that's okay start small and then if you want to be like adam said hardcore about it Yeah, you can get to the point where you train every single day The secret to that tip that you just gave because I do agree with it is and what will be most challenging for people is Switching from the current mindset you're in right now to that mindset is a massive leap And what it requires is checking the ego at the door and going Oh, I'm bench pressing every day now for three sets and I can bench per I normally work out five by five with 225 I can't do that I'm not even gonna work out 225 because I know i'm coming back every single day starting myself Significantly lower and allowing myself to build up in smaller increments over time Because what ends up happening is somebody gets after that first workout And then they're really sore and then the next day they're supposed to do bench again And then that ends up you gotta modulate the intensity if you got to bring it bring it down And I would encourage you if you take this advice and you try it To go much lower than you think because you can always scale up But if you if you dramatically overreach you're not going to see the results that you're you're talking about So to give an example and again, this is not for the average person but for the elite more elite advanced lifter Let's say You could squat 315 for 10 reps, which would be failure. So that's like your max instead of squatting Once a week with 315 for 10 reps what you do is you put 315 on the bar And you do five reps and you do that every day even if the five reps get super easy Because what's gonna happen is you're gonna do five reps one day. That's easy. I know I could do 10 next day Five reps next day and you'd be like, oh my god five reps is getting really easy Stick to it stick to five reps every day for 30 days And then after 30 days test that 10 rep max and guess what's gonna happen You'll get probably five more reps. You'll probably get up to 15 and blow your own mind. That's an old Hack when it comes to strength building, but that's following along kind of what we're talking about Well, this is what what you're talking about right now is how the whole squat every day thing got so popular Absolutely, you know, but that's the key like I remember we addressed that like years ago when when we were first asked about it Yeah, because the forums were blowing up. I was like, oh my god. I'm getting so strong my legs are growing Yeah, and you know people were and then you then you had the other half of people that would say Oh, that's a terrible idea That's a quick way to get hurt and also that and the secret is you have to modify the intensity If you squat every single day, you can't squat the way you squat right now If you only squat once one to three times a week You can't take that same mindset and intensity into the workouts because you're doing it every single day So it's more of like a practice. You're just trying to get really good at the movement But after 30 days, it'll blow your mind if you stick to it. Oh, it's it's insane. All right Let's change gears a little bit. Um, do you guys, uh, well, I don't know Have you given max? Have you had him try any of our our partner's protein drinks yet? You ever give him a sip? Oh my son. Yeah For some reason they don't max with you here So he has been introduced to a protein bar for the first time just the other day So I don't know if I shared that on the podcast I thought I talked to you guys about it And I told you it was like he went bananas for that and he eats a magic spoon like every day now Yeah, I knew those are the two things he's done. So just so we started so Aurelius He's got this thing where if I'm eating something even if it's the same thing he's eating He wants mine. So we have to do this thing at dinner where And this worked for a while doesn't work anymore But I'll take food off his plate and I'll pretend like I dip it in something in my plate and give it to him and then he wants it But now he's realized like no, I want dad's So now it's like instead of giving him food I'll just have extra and then I'll give him off mine But anyway, he does this for everything doesn't matter if I'm drinking water If I'm trying he wants to try everything he's into this thing, right? So I was mixing up, uh, some organifi protein In a shaker cup and he comes up to me and he does this like sip sound It means he wants to try it so he goes So I'm like, all right, so I gave him a little bit and the look on his face like Like I had just given him like oh my god And he does this little dance and he's super excited So now anytime Jessica or I have a protein shake We'll give him a little bit in his little sippy cup and he is so I have a video So if you're watching this on youtube, we'll put it up. He's visibly like we gave him I don't know what we gave him like we gave him the greatest thing on earth He's so excited to have it. He loves it. So past the baby taste test. Yeah, that was the organifi. Yeah, I've tried some Different ones In some way protein whatnot. I Got Everett. He's really into like protein shakes now too because it's like always a thing with like trying to figure out like What protein sources we can we can bring in because it's like they're so drawn to carbohydrates and everything else But yeah, he really liked It was it Lee James. I haven't tried organifies with him yet, but that's definitely something I'm gonna do I mixed it with macadamia nut milk Yeah, so because I can't have dairy right so we bought macadamia and I introduced a dug introduced macadamia nut milk to me So good. It gives us such a nice mouth feel So a radius now walks around with so will you give him a serving or will you cut it in half or what would you do? Oh, I don't give him a full so I mean that's a lot of protein for a little little baby So I'll give him like, you know, I'll mix up like 50 grams for myself He's probably getting like five or six grams worth of pros So it's a little bit Yeah, yeah enough for him to have in his little sippy cup and because I'm interested in that because it's something that Um, he to Justin's point max is obviously drawn to carbohydrates like crazy. So finding ways to creatively get protein I'm sure we're not alone as far as Parenting. I mean that's got to be one of the more challenging things as to how do I start? Yeah, how do I sneak protein into my kid's diet? And so I actually haven't even thought about making I just made a shake the other day that he probably would have Love so giving him some of that and seeing what it seemed what he does You can do that in like pancakes and all that too, right? So we can make them so we make we make blueberry protein pancakes for him. So that's one of his like staple That's one of the ways we do it and then Katrina has this like I forget what brand these waffles are But they're high in protein and gluten-free That uh, she feeds him. So that's one of the ways that we kind of kick up the protein But even then I feel like a lot of like when I look at his lunch pal the snacks that are all packed That's why I was like super excited that he started doing the magic spoon as a snack because it's at least high in protein Because a lot of his other stuff is all like cracker type stuff. Yeah, it's like all carbohydrate. I mean we try to do it through food Obviously, um, but man once you introduce a kid to something that they find like really palatable That's all they want like like Jessica made the mistake I'll say mistake, but uh, she gave him She bought these like waffles. He's grain-free Like, you know, quote-unquote healthy, but they're still waffles, right? And he had it and that is it now now he comes down and he says fuffle I didn't say waffle fuffle fuffle fuffle and we're like, ah, what do we do? But the protein treat the protein. I'm happy. I'm like, okay fine. You can have a little I mean It's a lot, you know, I don't want to give them 10 15 grand for a little guy It's too much so I give them just enough and he sips on it But again, he's just all excited about it. So it's I think it's wild when you see that And I always wonder like how many parents like even pay attention to that when they're feeding them because If he gets introduced to something that is even slightly sweet I mean like that I gave him a bite of the protein bar and it was like Literally watching just like fireworks goes off in his brain. Yes. I mean, it was like oh my and now if he sees it If I'm eating or like he's like He does this thing where so this means more right sign language So he'll do this and he'll be like share max share max share max and he'll keep saying that Yeah, it's like bro. Okay. Yeah, like crazy dude. Like I've never seen him do that Well, he does that when he sees something like that now. It's wild. No, really. It's so really You know, he's using more words now But when he does sign he'll like to get my attention He'll grab my face because if I'm like purposely like You know, like, oh my god, he's gonna want to eat more of this or whatever and I don't want to He'll grab my losing him. He'll look at he'll look at me in the face. He'll make the serious look and they don't go Like, okay, you want some I know dude You have bro Dude, we never even talked about your weekend adam Like it looked like you're Hanging out with celebrities. What a cool. What a cool experience. What was I was at concourse. So What is that? So it's the the most prestigious car show I think in the world that for sure is in the united states Because I think people come from all over the world to You know, when you think of like your big names like j lino tim allen Seinfeld That are all massive car collectors all can be any car or is there a particular genre? Okay, so the so yes and this whole month down in like my area over the, you know Monterey peninsula area like there's shows and races and everything I mean, there was a time I was getting a somatic at one point because I was driving And I'm like, of course like a candy candy store looking at cars everywhere And we're actually driving on these back rows of house And people they have people lined up and cars are racing and so with that and Literally a Pagani and a Bugatti Plus and not just like any Pagani or Bugatti like a super like you're talking about a 4 million and like 10 million dollar car Are driving on each side of me and I'm like grab your phone and record this right now And she's like kind of like looking around with that and they take off and stuff like that I'm like that'll never happen in our life again Where 10 million dollars is driving next to us at one point But it was like this all weekend and so concourse was the the actual means they have stuff every day like they'll have like A Ferrari day where all the Ferrari's come in and it's everything from the first cars like From early 1900s all the way up to concept cars So I don't know if you saw my story or anything like that But then you had like the crazy concept cars that we'll probably never see they're all futuristic like a spaceship that we're open up So everything you could think of is there and every company is representing like these cars And then the big prestigious award though are the people that have these Old cars that are like, you know, like Jay Leno inside like Jay Leno. I don't know if you're familiar with Leno's collection Oh, yeah, he's got like steam powered car. Yes all kinds of crazy Ones that I've never seen and I I'm like a car enthusiast but not to that level like I like I know like some of them And stuff like that like the old Lincoln's and everything like that and his his is the uh What is it the Dewbergs Dewenbergs? I always I mess it up Dewsenberg Dewsenberg. Thank you Doug And there's a bunch of these out there But you're like these people have like One of like 100 was made and they're like it's like the only one that still exists You know, so there's a lot of moth. That's what most of these models that win You're talking about a car that was like from 1907 or 1915 and it's like when they were made there was one of 100 This is the only one left on the on that's in the world, right? So it's like you see all and every Model since then is out there being represented and then like people. I mean it's very like and it's like Uh, and I'm glad we went down so we went down to the tap room, which is on Where this is at pebble beach Then the night before got a chance to meet a waiter there and it's like, hey, this is our first time coming down at Concourse, you know what to expect And uh Katrina asks like, you know, what's like a tire like there and he's like, oh you cannot Overdress it's very Kentucky Derby like so all the girls have like the big hats and crazy dresses and jewelry And dudes are in like crazy colored suits and canes and like I mean it's like Over the top but very very cool man. It was a really really cool Experience and I went with Jason or buddy. Oh, that's where you guys went. Yeah. Yeah, and it was like It was cool from the moment we got there because so we had tickets from him Which but I didn't even know they were like $500 tickets just to get into this thing and we went with He had them for free. So I got hooked up to even go right? So he he gave Katrina and I tickets We go down there and because I talked to the guy the night before He's like, yeah, just show up to the tap room. Say you have reservations and then they'll valet your car here And I'm like, okay, cool So we start heading that direction and there's I mean it's crazy. Just imagine Everybody coming here to everybody who's not even in the show. Everyone's driving their dope whips like everybody every It's like I've never seen so many amazing exotic Classic everything type of cars Even just driving to the show. So you're in traffic and the car. It's a car show. It's a car show It's literally a car show super cars. Yes everywhere hanging out. Yes everywhere And so we decide we're going to try and weasel our way in well We got stopped like no, you can't go in down there And I had more kuchi who's like getting out there lying to the cops and everything about who we are If we still couldn't right so we're getting down to flip around and this this uh old lady has a sign It says $100 for parking and she's got a house that's like right before pebble beach So we whip in real quick and we're like, how's this work? And so he he's like, yeah, you know, we'll park a car right here in our driveway They have enough room for probably park like 10 cars or what that and we just got lucky And so we got the park there and then we're getting ready to walk down Which was like a few blocks and this guy was driving a golf court for like and he goes and picks up like handicap people But he had nobody in his in his golf court and of course jason flagged him down Sweet talked him and stuff like that. So the girls hop in we all hop in this golf court And we're driving and jason, of course talking talking them up and everything like that and they're hitting it all hitting hitting it off And this dude because he's like the he has the ADA access Drives us literally we don't even go through the gates no security No, nothing pulls right on the lawn of the main event and just like drops like he's like, hey, you guys have tickets, right? And we're like, yeah, yeah, yeah, we have to and we did so it was fine But we never showed anybody tickets or anything to get in He literally pulled us right on the main lawn of pebble beach and dropped us off like front row and Spent the day there and then the other thing that happened that was like Oh, shit. What are we gonna do because uh, there's four big restaurants that are in pebble And when we got the when we went to the dinner on friday, we asked about and he goes Oh, you won't get any you won't get in for food and he goes So make sure a lot of people do picnics and bring their own stuff Because ferrari baghati Lamborghini they all rent the restaurants out for their their people so you can't even get access So again, I have jason with me who loves to like we're let's let's see if we could do this Like let's just try to weasel always say we're from ferrari. I don't know how that guy does it I love him. Dude. He's like my favorite. If you take him anywhere, you're gonna get in Dude, he's yes. I don't understand it. Yeah, we had a moment like that where chicago I was there with my buddies who were like huge and so we pretended to be the bears, right? We got into a few clubs at work, but like most people do you know, know you are Jason is this guy in fact a little side note My very first experience of hanging out with him was when I was 22 years old or something way back when when we first met And there was like 10 of us guys trying to get into night clubs It's downtown san jose way back when and like lines are crazy And he went up and lied to the bouncers and told him that we were like this traveling baseball team And sort of introducing us by position or that was my first experience of jason and we went in we got in right So like that's to give the audience kind of an idea He worked for just for everybody knows he worked for me for a couple years in the gym industry He has he has I have never met anybody like he has the greatest mouthpiece in the game Like I of all our friends and like as far as like his ability so and now he's you know I mean now he's a grown man father. He's a father of three girls great man lots of integrity He knows how to use this skill Properly, but when you meet him in his at 20, it's like, you know, it's like superman at 20 He doesn't he does it in this way that is like even when he's lying And he's doing it in a playful fun way that you forgive him for like it's weird, you know They know Exactly. It's like they know too. It's just like they're enjoying watching him like tell the story Yes, and to keep this guy keep this going like I heard him tell a story in the gym once About how he got a scar on his calf, which he got it riding his bike, but he told him how he was hunting boar I don't remember where it was south america And it was this like this like mythical boar and he named it. He called it the boratora tuscalui or something like that How it it gored him and then he fought back anyway tells his whole story And he doesn't so good and it's the it's it's everybody knows his bullshit But it's the most entertaining story of all time. He's got the scar to show it and everybody loved it Yeah, so we so we so again we try and he's like let's just go we'll figure it out So we you know leave the wives behind him and I go walking up and we get stopped right away by like security Let's see your wristbands and we have we had at this point now We have these wristbands and they're like those are not the right wristbands, you know We have to have like the wristbands that for ferrari or whatever to get in. I'm like, oh, shit I dropped my head. I'm like, what are we gonna do? We've been in here for like four hours. We gotta eat like I don't want to Leave you. I don't want to stay here. It's a really cool event And just then I hear adam And I look up here comes the security dude, you know clear earpiece in everything that got suited up black All black suit little pin on him and come walking up. He's like hey He's and I recognize him. I know I've seen him before and he's like hey Hey man, big fan of the show and stuff like that. We've met before You know jason I used to work with any I was like, oh, so he was a trainer with jason piamante big fan of the show And he's like, what are you guys doing? I'm like, oh man, we're trying to eat. I knew was he's like, oh, yeah These places are all rented off. He's like, well, what do you got as who you have with you? And I'm like, oh, it's my buddy j his wife and the mine right over here. It's just us for he's like, hold on Walks over to the like back back door like kitchen area to the plate There's another security guys stand there says something to the dude and then flags us over we go walking in We walk into the restaurant restaurants pack There's a the hostess at the front where there's like 10 people that are waiting to get a chair a seat in there Walks over whispers something the hostess She kind of looks over to us looks with us and then goes over and clears the table off first We sit down. I was like, oh, that was so nice. What a fun experience. Yeah You know speaking of cars. Did you see dodge is coming out with the they showed their Their the hell cat that's going to be fully electric that's coming out They have a hell cat that's going to be fully electric and they made it so that it makes because they I read the article Okay, guys like us the thing we don't like about electric cars is you don't hear shit When you hit the accelerator, which is like, I mean, that's a big thing that You know, you get excited about that driving the cars like you want it to sound like a muscle car You don't want it to just be like Yeah, even though it's going fast, right? Yeah. Well, apparently the way they designed it With the way the air goes in and something else it's going to have like this rumble Oh, cool. So I think they're trying to make it like they know like, okay We got so I think who's done this the best so far that I'm aware of that. I've seen is mclaren So mclaren has cars that are both So they have it's got the it's got the electric. Yeah, but no it's not a hybrid. It's like it's using It's using both electric power and gas So you get the sound of this like, you know v8 or v i don't know if they have v12s in the mclaren or not I know they had for sure have v8s v8s like, you know turbocharged engine engine And then you also get the electric torque and acceleration of it And then you get the top and you get the top in because one of the things that you know It sucks about all those electric cars. Is there a really quick zero to 60 or a quarter mile and then they They pitter out after that. Yeah, so like still a gas-powered car if I'm not mistaken This dodge is going to be fully electric, but they designed it to have like a sound like a rumble So that's lame to me though That's I don't speak because it's like if you see you know that they do this in like Your civic type r's and some of these cars through the speakers. Yes. They run it through the speakers So it's like an artificial sound that's just that's whacked but also I mean I think too for pedestrians like we need to think about this stuff too Like I don't like I don't know how many times a stupid Prius is almost like run into me in the parking lot I have no idea it's there. Yeah, that's it right there That's the ev concept that is faster and louder than it looks pretty cool So they made they made it so that it makes it looks cool, right? So I got dms from people that were asking me about some of the cars there one car I didn't see that he that this guy DM me about and said the new so pull up now the Chevelle concept 1500 horsepower shut your face right now. They're not making Chevelle's again. Are they it's a concept see Look up look up Chevelle 1500 horsepower car. I didn't even know about that. He's like, did you get They're stopping all production of like muscle cars like I had seen that I did Chevy and well, you know that GM I think GM and Ford are are totally shifting to fully electric. Yeah, like they're gonna be laying off right next year Like fully. Yeah, so what does this mean? I did you pull it up. Yeah, I'm pulling up now. Yeah, what does this mean for gas powered cars? Is it gonna be like are they gonna be artifacts? Or are you classics or are you gonna be driving them around and people are going to shame you? Yeah, like if somebody drove by in a car that was running off of steam. Look at that Transam worldwide and Chevrolet Chevelle with 1500 horsepower Oh, I need to see more pictures. Actually kind of looks like a Chevelle. It looks sick, dude Horsepower doesn't mean anything anymore 1500 When we were kids, you guys remember when when when 200 and 300 horsepower was a lot Yeah, they make minivans now with Well, I was I was thinking about that because when I was with in my dad's like classic car and it was like pulling It was like about 400 horsepower, which was a lot, you know for like an old classic car But you know now we're driving in these cars are like easily 600s like the the minimum You know of anything that's souped up because it can handle it, you know, it can control all that Well, bro crazy power 400 horsepower in an old car doesn't feel So I didn't actually on at this event. I learned this. I didn't know this So I thought like the the introduction of like the 400 big that didn't come until I thought the late 60s Like the Chevelle's the Camaro's all those cars introduced in the crepe motors 1920s the hot rod roadsters In the like late of the mid 20s. I want to say like 1925 ish and so with that had like 400 horsepower Frickin in those little shut up. Yes. Wow. That's dangerous. Yeah, imagine driving I've I've been I mean, I've been in muscle cars like I've been in like late 60s early 70s muscle cars With 350 400 500 horsepower and then I've been in modern cars with 500 600 horsepower It doesn't feel the same a muscle car like you feel every horse Oh, no, if you compare if you compare my Camaro to the rover It's and they're they're they're almost equal in horsepower. Right, okay It's like you need like I'm scared to drive my Camaro All the way down like all only like I throw like I actually like cruise it in like the idle in the cam It's like Get on it spend the tires a little bit here and there maybe get a little sideways in a turn like a little bit But I'm not like On it all the way where dude the rover you can Well, because when I put it down all the way to 160 drive with two fingers, dude Well, the horse is probably yeah, I can picture the horses. They look very different, right? And the Camaro they're angry. Ah Unbridled. Oh, yeah. No, it feels it feels so unsafe to go fast and that thing were and they I mean Yeah, and you get you get better and better with these like real sports cars I mean the rover's not even like a real sports car a file You put like a sports sports car that it's like sitting off the ground to it. Oh, yeah, you feel so control All right, so I'm gonna I'm gonna shift here and talk a little bit about some interesting some good news so Seed one of our partners, right? They keep getting talked about in articles and news articles Because well first off discover magazine Put them in two articles naming them one of the best probiotics for constipation one of the best probiotics for yeast infection And then I don't know if you guys knew this or not, but seed is on the forefront of Of some research So I'm going to read this this excerpt from an article that I that I saved in It says they're in partnership with axial therapeutics to translate caltech research So there's this research in micro biome and how it affects the brain and our moods So they're researching into probiotic innovations for neuropsychiatric health A branch of medicine that focuses on both neurology and psychiatry So the program targets the microbiome gut brain access For mental health, which is important because of its potential benefits to issues like anxiety depression And stress response. This is fascinating because we've connected The microbiome we just don't know enough yet to really manipulate it quite well Um to change things, but we've connected it to depression anxiety to paranoia to schizophrenia to autism To multiple sclerosis. I mean there's a connection there And they think that through this research you're going to figure out kind of ways to treat certain disorders Through the microbiome and seed is a part of this research Seeds one of those companies that i'm so bummed that we we were just not in the position Back then when we met them to invest in them because I remember when they first came to us And we were looking over all our stuff and what was what was the name of the guy that we interviewed? I can't think of his name right now. Oh, jeez not sanjay. It was um Start with an r. I cannot I can't get it. I can't get his name right now to roll off He uh, and I remember looking over the team That they had working. I mean you the best of the best they have the best of the best In the science world related to this Roger, thank you. Listen. There's there's no I've used every probiotic that exists. There's nothing compares everybody Everybody I know that that are family and members of mine that were on other probiotics and then have switched the seeds Say the exact same thing. Yeah, if my gut's off and I take it that night. I wake up the next day my gut's fine Fine every day the one of the only ones to test it through like a legit like digestive simulated track Which is like super fascinating But I mean even this area of science is so new still like they're one of the forefronts of You know microbiome and all that research That's why it's when I that's what I mean by referring to the team being like if there is any breakthrough in this area They're going to be one of the companies that will be either one to break it Or be first to mark it to be able to create something to support it Yes, speaking of which remember that study I brought up about artificial sweeteners and um, how it may affect The one talk to lane glucose tolerance. Yeah, and through the microbiome is what I think So lane got back to me. Oh, he did he did a post and he talked about the study first off the study was well done It did show some changes in glucose tolerance. Oh, wow, but it was only a 14 day study Um, also they couldn't make it fully blind because the people Could taste the difference like if you're and all of them were people who didn't use Artificial sweeteners, so they were able to find people who use no artificial sweeteners whatsoever And you know, look, I barely ever use artificial sweeteners I can tell the difference between sugar and artificial sweetener. I can almost always tell So he says look the part of the challenge is it wasn't fully blind And maybe these people because they they were the kind of people who stayed away from artificial sweeteners No, they they knew they tasted it and there may be a stress response or a behavioral response Nonetheless and and so he's not saying it's the crappy study says there needs to be more research He actually said it's a pretty good study But nonetheless, I think this does highlight that artificial sweeteners are not inert and I think that's what people Tend to believe the people who promote them that oh, it's like it's like water It's not it you you perceive it number one So that alone will tell you there's something going on even perception itself can change our bodies react But two we're observing changes in the body We don't necessarily know if they're good or bad, but it's doing something So it's not the same thing as having no calories and nothing It's literally something so it's not zero. It's not nothing. So so that's that's where I've been wanting to kind of figure out a way to bring this up that Is appropriate, but it's like Okay, so My grandma had just passed and we had a Memorial and a service for her and everything. I got to actually go see her In her last few days and so it had good closure and all that kind of stuff and we Had a burial and I haven't like been to like a funeral burial like since like probably college But oh, is this what you texted us you want to tell us? I wanted to tell you guys because it's like It's not supposed to be funny, right? Obviously. This is like a time for Membrates morning all that kind of stuff, right? I mean she lived a really good life So and my grandma had a really good sense of humor. So I feel like I can tell this story And so my brother and I were Paul bearers for this and so we were to bring the casket to the site and then lower it down and all that stuff and so we we had Kind of made our way over there and we're holding it with a couple other guys And this grave site was like it was kind of dirt It wasn't like grassy and like real like up kept it was like a little more on the like the dirt side. So little more Let's just say less managed And so we're like walking over You know holding the casket and kind of like going through the ceremony and like we go to drop it on top of this Over the grave site where the hole is and there's like these two like wood planks on both sides Where you kind of rest it down and we stand on top of it and we're holding it And um and and I'm I'm looking down and my brother's holding it And then I step on top of it and all of a sudden like the the ground behind me started caving in And it went all the way down while you're holding the casket and there was a hole behind me so picture like you know this whatever like you you cut you Shovel out for like, you know six foot deep hole And then like the sides of it. So the side was like kind of not packed enough to where like oh, so it's like cave down Uh into the site and like I saw I was like, oh my god Like I freaked out because my foot was back and my foot went down underneath the board And so my leg actually went under like into the hole in the hole Oh, and I almost fell literally almost fell in the hole While you're holding the casket the casket my leg fell And I almost fell in and I'm like, oh and I caught my nobody was like saw it except for like some people that were like there like like my parents were like, oh and um I and my brother was like trying to just stay there and hold it I'm like, dude, we got to go and I like grab him and pull them off And then after we stepped off like more dirt caved underneath and so we got out just In time, but I was just thinking I was like, can you imagine right like I fall in the hole Right where do you think the casket's going? Yeah, you know and then It was like something out of like a horribly wrong movie like dark comedy are the already okay So are the caskets like locked shut or if it falls, does it open? That's what I'm saying like yeah, like you could open and be like, yeah Oh, that's what I'm thinking because if the casket falls, that's terrible. Can you imagine? But I just couldn't imagine if it fell and I don't think they lock. Do they lock? Yeah, they don't lock I don't think so. I don't think so. I don't think so because that would be a whole another level That's all and that was all going through my mind. I couldn't help it I was like, dude, this is like the craziest like it would be a crazy scene in a movie Oh, right like a Ben Stiller movie or something. I just saw that and so Anyway, the whole service went on off, you know, and everything was great. How how clenched was your butthole? I was so dude it threw me so off I think you're like a eulogy story like somebody had some crazy ass eulogy that they told or whatever that's what I thought Dude, that would have been so terrible. Yeah, so glad you didn't fall. Yeah It would have been like the most Epically horrible thing to happen to me, you know, I'd had like something like counseling after that Some therapy was needed after that. Wow. Yeah One last joke I was gonna say your grandma had a sense of humor one last year It would have been yeah, we would have we would have laughed about it for sure Like, you know after all that but like it was just one of those things. I was like I I was just like wow I could have literally fell like it was so close. My leg was under everything dude is nuts Wow, my grand my grandfather who you know, he's still alive. He's 91 But for the last I don't know eight years nine years He bought he paid for his own plot, which a lot of people do right? They'll play for their plot them and their wife so they have them they can be together type of deal But he he put his picture there Already and flowers And so like occasionally every once in a while my grandma or one of my aunts will run into someone I'll be like, oh, I saw your dad. You know, I don't know. He passed and say he's not dead He's alive. He's just for some reason he has his picture up there. So I don't know why He's got his picture there. So and there's been a couple funeral sins Well, we'll go, you know bearing other people And every time my grandfather he wants to take his grandson's over. This is where I'm gonna be You know, I'm not going to be here very long Let's take our last pic and he takes the last picture with us. We have five of these I'm like, no, no, come on man. I give me some dark I want you guys to carry me and he's like paints a whole story You're gonna fight over who's in the front and you're gonna want to tell first speech I'm like, don't talk about this. I don't want to hear This is so funny because we're not funny This is great because this is what Katrina's going through this right now because her mom wants to Handle her will and in Katrina's she wants Katrina to be the one to ride it and kind of oversee all of it And so they yesterday were working on it because they even she kept Katrina kept saying like, yeah, mama. I'll help you. I'll help you. I'll help you And she's been telling her that for a long time now and she finally tied her down yesterday I was like, you need to sit down and help me with this. I want to get it done So I don't have to worry about it. She's like, all right. We'll do it today And then I she saw I saw her yesterday when she came by the studio and picked me up And you could tell she was like all emotional But what's wrong with you? She's like, oh, and then she told me like that Oh, I'm helping my mom out with this and she's like, god, she's so fucking cynical and dark about things She's like, I don't want if I if I go out, I don't do not resuscitate I want you to pull the plug which means if and that includes like even if they think I could come back But if I've been under there for like And you're going to be the one has to add a minute about it She's like, mom, I don't want to think about that. Well, you need to think about it because I don't want it You know, don't I don't want to be doing this. I don't want to be a vegetable. I don't want you She's telling her all like that. Yeah, so poor Katrina's gotta be in charge of all that stuff Sorry about something else Hey, check this out One of the big problems with eating a diet that's high in protein and fiber digestive issues sometimes is a problem You can actually supplement with digestive enzymes to help your body digest and assimilate these things But not just any digestive enzymes You want to get the ones that are designed for people who work out People who eat a high protein high fiber diet people who care about their health and fitness Mass Zimes it's the best ones on the market. It's the company we work with Take these with each meal and watch your digestion improve Dramatically go check them out head over to mass zimes.com. That's m a s s z y m e s dot com forward slash mind pump and then use the code mind pump 10 For 10 off your order. All right. Here comes the rest of the show Our first caller is amber from tennessee. Hey amber. How can we help you? Hi Um, I'm really excited to be here you guys uh, I'm in the process of doing maps aesthetic And I'm on week 10 It's the first program that I've actually gone the whole way through and I've been super pleased with The program as a whole. I feel like I'm making a lot more progress with this than I have with other ones So the first couple of phases of it. I did really well. I saw progress I was doing body scans my body fat percentage was going down Lean body mass was going up Definitely felt like I was building more muscle, but as soon as I hit the super set part Everything changed my body fat percentage went up higher And I know super sets work differently. I don't know if that's normal I don't feel like I've changed anything but I definitely want to make sure that I'm continuing progress Doing what I'm supposed to be doing. I just wanted to see like Does that sound right? Yeah. Okay. So let me ask you a few questions just so I can better answer You know what you're asking amber How many grams of proteins fats and carbohydrates are you eating and how many total calories you're eating? In both phase one two and now three Okay, so I've been eating relatively the same form of meal Calorie intake is a little different with me than it probably is with other folks that have a history of Disordered eating. Okay. So tracking calories is a little bit different for me personally Um, I I definitely make sure that I hit a certain amount of protein, but as far as actually tracking calories That's not something that I do anymore. Yeah, no problem And I wouldn't I wouldn't recommend you track now that I know that um, but the reason why I asked that is because Oftentimes now there's two things that could be happening. So we'll start with the first one Oftentimes when I have a client come to me and say, hey, I don't know what's happened Everything's the same But I'm gaining body fat that means nothing. It's not the same There's something has changed and it's usually their food intake and it can be small changes That people just we're just look if you asked me to estimate my and I'm pretty aware if you asked me to estimate my calories Proteins fats and carbs I'll get close, but I guarantee I'll be off by 25 at least at the very least So that's one or the second one is this It can be that the supersets just over train you. They're just too intense. It's too much And when that happens one of the side effects of that, especially in women can be water retention Water retention can be a side effect of too much stress on the body And you tend to hold a little water And it can make you feel A little bit fluffier. She's getting she's getting dexa scans though. She said yeah, it's body fat percent Yeah, but you know, okay. I know they say it's super accurate and this and that but Che look here's a deal it can be that it can be that you're getting body fat from over training as well You could be so it might the point still stands. It's it's one or the other It's it's either you're you're not as you know, exactly as you think you are Or it's too much intensity for it. It's very unlikely due to the the The supersets very very unlikely, right? I would especially since she's tracking body fat and her body fat percentage has actually gone up Do you know what's how much do you go up? Yeah, how much do you go up? So when you said water retention, I looked at I've got them right in front of me when I looked at it and they've gone up Like the total body water percentage has gone up um, and I will tell you like Super sets. I'm sure have a great Like place in the world of fitness. They super suck. They're like They're so hard for me because like I'm pushing myself as hard as I can But like they make me way more tired than I am or that I was even in the first couple of phases Well, here's we just answered a question earlier today. Uh, that was this could also pertain to this Uh, one of the mistakes that people make when they go into phase two of performance or they go into supersets with Is they try and carry the same mentality that they were training when they were training strength training like phase one of one of our programs Which is like trying to lift as much as you can So they go, okay, I'm gonna try and lift as much as I can and now I'm super setting. It's like no different adaptation We're focusing on we're looking for the pump in hypertrophy. So my recommendation there would be to dramatically reduce the weight Dramatically reduce the weight which will make the intensity go down Yes, so it'll bring and which will dramatically bring the intensity down and not make you feel that way And you'll then get the the benefits of the pump and the what we're really trying to chase after in that phase So that's addressing that but I want to address more of the body fat percentage of what's going on right now because The likelihood that it has anything to do with you Doing the the supersets is very very unlikely and it's more likely of something as simple as this is like Easily in phase one and I'm just going to throw numbers out that are probably way off from where you're at But just to to make my point Phase one when we first started training together you were averaging 8,000 steps a day and burning roughly You know 2,500 calories and you were eating right around right around there You simply could be in phase three and now only averaging 7,500 steps a day and the body only burning 24 2,300 calories a day and you're maybe eating One or 200 more calories than what you were which is so insignificant and hard to pay attention to until And that is enough for that to happen It could literally be like it could literally be that right there And so the two things that would be my recommendation after after hearing this one do what I said with the weights Dramatically reduce the weights Think less about pushing your body and trying to be strong on this phase and think more about pumping blood into the muscles Feeling the the muscles and getting that out of the workout versus like really pushing the weight Okay, so that focus there and then the other thing I'd say is uh cut back a little bit somewhere on the calories Just a little bit and you don't need to actually again track and weigh or measure just Something if you eat very similar foods Whether that be right rice with your meat or some of that and I would choose to go from like a carbohydrate And just reduce the serving size a little bit just I and even just eyeballing say you know And I always eat this meal and it typically looks like this I'm going to look at the carbohydrate and I'm just going to reduce it a tiny bit And be consistent with that for a while and then see what happens with your body How much did the body fat go up percentage wise on the dexa scan by the way? um my body fat percentage from phase two to Phase three went up like three percent. Okay, so three percent is within the margin of error also. Um, but And now here's I need more I have I need more information too Are you said you were getting stronger in phase one and phase two? Right, you felt like and I've been seeing more muscle definition like and when I say muscle definition I mean like in the bathroom with the lights off like I'm like, hey, I have abs, right? I'm starting to see that but like ultimately like that's what I would love to do is like drop my body fat percentage Because I want to have more muscle definition. Yeah. Okay. So are you feeling like fried and tired? Are you getting any joint aches and pains anything like that? I'm not getting joint aches and pains, but definitely in the supersets I mean I for sure have been pushing myself as heavy as I can lift on supersets So that was definitely you can call out first off Um, but the second thing is like as far as like tiredness like when I get done I feel white and like I worked out at four o'clock this morning and it's one o'clock my time right now and I still feel like Just tired Yeah, Adam hit the nail on the head. You got to drop your weight and the intensity is too high Drop the weight on everything you should not feel dead after any workout. You should feel good I don't care what phase you're in you should feel good afterwards. So if it feels like too much It's definitely too much. I would go way back dramatically reduce the weight to like Whatever you're thinking go even lower for the superset and because you can always go up, right? So go really really light and just test one workout for me where you're like, this is so light But that's okay. Adam's saying all I'm supposed to be doing is I think more about Pumping blood into that muscle and feeling the muscle and being able to complete the reps Like you definitely do not want to have a weight on there where you're like, shit. I can't even get to the reps I'm supposed to like that's way too heavy. Yeah So go the way opposite into the spectrum see how you feel go even lighter than what you think And then slowly try and increase the weights over time But start really really low and I think that already will start to make you feel better for the workouts Yeah, I agree give that a try and then the leaning out part You know two things that we do since again I wouldn't want you really getting obsessed about food and macros and calories and stuff Is like I said is maybe scale back a little bit on the portions with the carbohydrates Just eyeballing it just you know what you probably scoop and eat or do Just go a little bit less than that and then the other option and you can do both of them Is a pick up walking, you know walk Make it a goal to after every meal go for a nice 10 minute walk or something Just add a little bit more walking into your day And and see what those the combination of cutting back a little bit on the carbohydrates Walking a little more reducing the intensity on on the supersets and let's I bet you you're going to see some positive things You know one of the side effects of overtraining is amber Increased cravings and appetite So it's very natural for somebody who's pushing their body too hard Without realizing it to add an extra couple hundred calories, which spread out throughout the day 200 calories You wouldn't even I mean you wouldn't even notice unless you were weighing everything, which I don't think you should do I definitely don't think you should do that. So I that's probably that's probably what we're looking at. So I think just reducing the intensity I think you'll start to see your body move back in that in that positive direction And also keep in mind one more thing you said that I think is important and sal kind of touched on it And I just want to piggyback off of it is that These things do have room for air and there is a very good chance too That you're about the same you haven't really gone up in body fat percentage And or maybe you even went down a tiny bit and you just didn't see that on the dexa scan And because you you're saying things like you notice you're building muscle you you feel like you're looking better So a lot of times with a client line That's one of the things I don't like about body fat testing all the time is that Sometimes with that little bit of room for air messes with your head. Yeah, it can mess with the psychology It's what you could actually be doing really well I mean if you are and and if you were a client of mine and you gave me that feedback like hey adam You know I I'm starting to notice my shoulders coming out a little bit And I I saw an ab yesterday and like, you know, you if you're giving me that feedback And and and then I'm also getting this on the the dexa scan. I'm actually not going to worry too much about the dexa I might go, you know what Let let's wait till we dexa scan again in another four weeks And then what that report tells me if it's if it's continuing to go that direction I'm a little worried like if it goes up now four or five percent Like then I might be adjusting things But what might happen is the next dexa scan sees you see great results. Yeah, but the advice that we gave you I want you to take that because you're saying you feel like crap afterwards. You're doing too much That's a fact 100 you should not feel that way after a workout. Yeah, she already knew that right She said that was right away. You that feels super helpful to me like dropping the weight because that's definitely not something That was on my radar for sure. You got an amber. I appreciate you calling in Yeah, quick one more thing before you guys jump off is Would you guys recommend just trying to go back through the supersets again or start from the beginning of the program? Like at this point because I'm at the end So should I like redo this phase or like at this point just knowing what you know at this point No, I think you should do a new program. I think you should do either maps anabolic or mass performance Okay. Yeah, do you have either one of those? I don't all right. I'll send those to you Okay, keep in mind though because I we just answered this question for somebody in mass performance this exact point So when you get to the phase two of that people get hella gassed And again, so just remember that when they're when we when we when we move you in phases There are phases and they're no it's normally almost always phase one of our programs You are your goal is to push the weight. So your mindset is right for phase one But when you move into phase two and phase three the mindset needs to shift It's okay to let go of the weight's not being really heavy because it's a new adaptation and focus And then when you get to get back to phase one again, you get to push the weights again And that's your body will respond better than that versus always coming to every phase with this mindset Of I want to lift as much weight as I can in this phase. No, that's not the focus now Now the focus is form and technique or now the focus is getting the pump So that that really matters as you approach every program that we write as you change phases Mindsets should change also Awesome. Thank you guys so much. That's super helpful. You got it. Amber. Thank you I never heard of anybody refer to supersets as super sucks. Super sucks. Did she say that? Yeah, she did She's like, but they super suck But like in two I didn't really jump into this because it's kind of nuanced But like in terms of like energy and like your your intake before Workouts like she had to adjust a bit and make sure that she got a little bit more calories and a little bit more carbs You know, like an hour beforehand just like so supersets really would tax Yeah, and the reason why 100 I mean that's that's a very good point when you're doing that kind of workout What you eat before makes more of a difference than if you're doing just like a pure strength workout But yeah, I mean that's why I asked her if she was tracking weight was on point though Yeah, nine out of 10 times when someone's like everything is the same. It's not the same. No, everything is not the same No, no, no, and you know 200 calories a day That's easy and it's so easy to add and the step thing I said That's why I brought the whole steps thing as it just obviously the numbers are probably way off But the analogy of like the people don't even realize you could easily Fluctuate a few thousand steps in a day is not is not that dramatic But it adds up over time And if you're if you're getting a little bit more calories stepping a little bit less We could see that difference I mean you can literally be making your salad with an extra You know, let's say you eat two salads a day and you put an extra half a tablespoon in each one There's a hundred something calories right there. Just put nuts on top. That's it another Yeah monster next caller is coal from north carolina coal. What's happening? How can we help you? Hey guys, how you doing good? All right, so I'll just jump right into it. My question is So I'll give the question and then I'll give kind of background and a little bit of a caveat so My question is um So I do like a year not a year ago. Sorry about a month ago Sal you were saying how it would be really cool to see so many go through all the programs um And I decided, you know, I really like you guys programs so far and I'd like to do that So um, so that's kind of my goal moving forward kind of a fitness goal of mine I'd like to see my body transition through all the different types of Programs and they all seem pretty interested Interesting to me. Um so my question is if you were to Watch somebody go through these programs or fall somebody as they went through these programs What would you track and why what metrics would you track and why and then? uh The caveat in the background is um, so I'm transitioning out of the military. I've been in for about 10 years and uh, and I'm getting out doing entrepreneur life and uh And I'm just uh I like through my time in the military. I've kind of built some some bad relationships with with food and Body image issues and stuff like that. Um, and so like tracking calories Um, I have tracked my calories before and uh, it's not put me in a very good head space I'd like to be in the future be able to get back to that um And uh, but obviously that's that's not a right now thing And so that's kind of the caveat is like I understand tracking calories would probably be a good thing But kind of the caveat is like, how do I get back to that? Outside of you know, seeing my seeing my therapist and and stuff like that. That's a fun question right here I'm glad you called in because we I know sal put that out there a while back And I would love to to talk to somebody as they go through this process And there's actually a lot of things that you can pay attention to that has nothing to do with the tracking the food Now that being said There are I mean part of the benefits of going through the entire all the the list of programs is that Ideally we would like to see a gain in lean body mass reduction of body fat like so that would be up there And if we and if we're not tracking calories There you have to know that that's an area where there could be some room for air and just accepting that like hey Uh, because of my past I don't want to get like ridiculous about weighing measuring food therefore Of all the things i'm going to track and pay attention to There is potential that the body fat percentage thing may not be the most perfect and ideal and that's okay The other things i'm looking i'm looking at strength mobility Technique on on the the exercise that i'm doing Range of motion in an exercise stability God, what else would you guys track in the posture? Yeah posture. Yes. Those are all physical. I would also track You know perceived exertion enjoyment How it's affecting the rest of your life your sleep your energy So basically just like is this is this program making me Am I seeing improvements in in physical fitness and am I seeing improvements in the quality of my life? So those are you know general categories that that encompass quite a few things And as far as the diet is concerned The first thing I would do is I would try to work on my relationship with food by tracking things like You know triggers, uh, what foods are triggers? What emotional states are triggers? Um, what situations are triggers? I right do I if I go to swimming? Is that something that tends to move me in a particular direction? Is that to take my shirt off or when I go to the gym? How do I feel before during and after meals? Am I eating distracted like I'd start with all that stuff first and then when you feel like you You know if everything feels kind of comfortable and you don't feel super stressed out and you want to start tracking I would track once a week Just once a week. I would say here's what I want to hit I want to hit this many grams of proteins fats and carbs And then you can plan your meals and do it once a week and then pay attention to how that affects your behaviors On that day and the days after Sometimes people will track they're fine on the day that they track afterwards They find that they go way off Because it feels like they're off all of a sudden and then go from there Track one day to two days to three days to You know five days and so on but really you got to be real honest with yourself during that process to be able to say Ah, this isn't working for me. I think I'm going to kind of pull back and and I will say this Look, here's the deal. I don't track. I know I don't track. I almost never track I'm not against tracking at all. I think it's a very valuable tool But I get my body fat down in single digits all the time without tracking But but just by simply watching my myself watching how I feel And manipulating my food intake day by day based off of performance How I feel body fat percentage strength and that kind of stuff. So that's just me. That's just how I do it So it's totally possible But you know tracking is valuable, but if it's something that doesn't work for you, it's not necessary You can get a pretty fit lean physique. I don't think you'll get on stage You know, I don't think I could get down to two or three percent body fat without tracking But I get myself down to seven eight percent routinely without tracking So I think the average person, you know, you can get to the point where you got, you know, a six pack at 10 percent Without tracking. I think that's totally possible Um, it's a little more challenging because it requires you to pay more attention But it's totally possible. So that you know, that's that's where I go with that Well being the performance guy I could geek out completely with a lot of these Statistics almost like you're creating a video game character with all of these bubbles that you're going to fill in terms of your strength your stamina Your power output force production grip strength Lateral speed, you know mobility in terms of range of motion, but stability and strength in that range of motion And you know Just along there's so many different ways to kind of look at what all these different programs would provide and they're all uniquely individual and different and so To see if you could see that there's an increase even if it's a subtle increase In any one of these metrics would be pretty damn cool to watch. No I'm this I'm so fascinated with this question And I love that you're like kind of taking notes down all the things that we could track because What why I think we all selfishly want someone to do this is because All of these all the things that we combined have listed were taken in account when creating all these Like the idea always was like, you know When we were writing these programs and it's it is what made the dynamic between the three of us together They're always writing as we have different perspectives on creating programs for people and we were taking into consideration All these different metrics that you would like to see this person progress So yeah, you know, and I think what I do is the list that we just gave you that you just made I would probably look at it like this where I would Like maybe bubble score it one being like terrible five being perfect or something like that And then like at the end of every program be like man as far as like when I went through this program Like my sleep and you know sex drive and all those things was amazing And then I noticed my and my strength was amazing, but I didn't notice my stamina wasn't great You know or middle, you know I'm saying like and kind of like yeah And then and then the the more objective metrics you could just put numbers gain 10 pounds on my bench press or Five pounds on my squat. Uh colt, how many of our programs do you own? I've got the rgb bundle. I uh, so My wife is five and a half months postpartum and so I decided like she wanted to get back in the gym So I decided Now would be a good time to do map starter and just kind of go ahead as if I was a beginner I've been training for like five years now in in the weight room, but Um, but yeah, so I've got map starter. I've got the rgb bundle and I've got maps prime And so I was going to do starter then probably resistance and then symmetry and then do the rgb bundle Um And uh, and that's yeah, that's what I've got. All right. Well, I tell you I tell you do you have resistance or symmetry yet Did you buy that yet? I do not yet. Oh, so give them those. Yeah. Well, I'll we'll send you those But I'll tell you what colt do this If you're if you're serious about this and you track this and you send us you can email it to whoever was working with you Kind of weekly progress, uh weekly reports a monthly monthly, you know, I mean, well, you know every month But I mean I want to see I want to see I want to I want to text message You can send it every month, but I want to see that it's been tracked, you know, relatively, you know Consistently on a weekly basis. Yeah, send that to us. And then if it looks good, you know, we'll send you another program for free And we can work through this whole all of them together But you got to be consistent with them and we got to see some of this some of this tracking So I'll put that out for you. This is not for everybody. Okay, so audience watching Not gonna get a bunch of emails now Yeah, no problem. Cool. Thanks for calling in man Yep, I one more thing. Thank you guys for everything you guys do. Um, I'm really happy Uh, I really enjoy this this journey that we're going on and Um, yeah my my my little beard here and I hope to eventually one day be able to uh Have a boudoir photographer take pictures of me and Increase my social media presence. So that's awesome. I hope you guys I yeah, that's a wonderful day. Awesome man. Congratulations on the baby by the way. Hey, thank you very much Take it easy. Cool. You got tiny beards, you guys Yeah, I'm glad I'm glad that uh, he asked the question about, um, what to what metrics to track because It's good because it got us to go through all the different things you should pay attention to Like some people pay attention to one or two metrics, but they don't pay attention to the rest Um, and that can make it challenging because if you're just obsessed about One metric you end up compromising sometimes ignoring all your body signals. Just trying to tell you And so if you can like actually chart that all out, I keep that in mind to be awesome I love this and i'm so excited and I hope to god that he sticks to it It goes all the way through so we can really kind of sit back because it would be great feedback from us because we Because each program is gonna have like if you if you take the bubble idea that I was saying of like one to five Yeah, they after every program it should look a little different and then hopefully at the end of all of it We did a really good job Of kind of like really helping in all areas So overall it looks like a five out of five in all categories that you've improved on everything Hopefully if we did a good job of writing all these but it'll be really neat to see each one individually for him personally That's why I said that definitely our next caller is manual from california manual. What's happening? How can we help you? Hey, good morning gentlemen. Thanks for having me on the show. You got it. Yeah um We've got a question about foot placement. So I'll just go straight from the email NASM suggests that feet Be shoulder-width apart so it's pointing forward squats deadlifts, etc In your demos though for I got a aesthetic hit and prime You guys instruct to have the feet slightly outward I was wondering if you can kind of shed some light on that's the reason why you know be it Blued activation quad dominance hamstring activation Um, what are you guys thoughts behind that? Yeah, so any sm doesn't like people building too much muscle. So they That's really that's not sure behind it all now. You know what's you know, okay? So here's a deal. Um, they're both They're both okay. They're both right. They're both right. I mean, honestly be able to do it for multiple foot positions Yeah, I would I would you know, they're both okay at the bottom Yeah, but let's see i'll explain why it's that way in our programs because Most people can have very few people can actually do those movements with their toes pointing straight perfect Just they they lack the mobility. They lack they lack the control and strength there like so With a slight outward turn it kind of gives it opens the door for a lot more people So that's why we teach it in that position. It's not wrong. But yeah, it's and it's not wrong. It's not bad Uh, but ideally I I want to be able to do both, right? So I want to be able to squat with a very narrow stance and feet pointing straightward I want to be able to do a wide open sumo and everything in between comfortably And I think that we should all as humans train that way because in reality like When you bit when people get hurt they always get hurt because they're barely out of this position That they're used to always training the same way all the time and that that's all it took to tweak something They didn't have to be heavy or that explosive It's just they're out of that normal range that they're always working in So the way I look at is like if my body ever moves in that range And if I look down at my feet or there's times when I sit on the toilet and one foot's a little out One foot straight. We don't say like I'm sure so I want to be strong in all those foot positions And so both are technically right And and of course there's also the side with everyone's anatomy is different morphology is different Yeah, so there's going to be a little bit of a range there for everybody I think the main thing that I like as a trainer I find myself having to address is people like to default to morphology Like that's why their feet are like way open when there's like Oh, no, there's some issues that we need to address there that if you can't get your feet straight at all There might be some issues that we want to address Well, and also too if it's we're just stressing just foot pointed straight the whole time a lot of times people like overcompensate to make that happen Which then you know, there's third there's multiple things that they need to address their hips and You know further up the kinetic chain That now they're compensating as a result just trying to perform it with with feet pointed straight So there's just you know a whole laundry list of of things that Everybody has so many individual needs and preferences. This is just like, you know One of those things we try to standardize but you can't necessarily nail it. Is this your first certification manual? No, actually, I'm not certified at all. I mean, I went to MPTI like back in 2015, but um, I'm not certified I'm just following your guys's deal And I kind of do my own reading and stuff and kind of put my own stuff together And then I hear you know the information that you guys put out there I really trust and there's only Two sources of information that I really trust that you guys are one of them um, so I'll just kind of like Questioning things as well. How did you how did you know nasm does the fee for you're right? But how did you know that then if you're not certified? Where'd you see that? So mbt. I teaches the nas nasm curriculum And uh, just a couple weeks ago while i'm on day 65 We've got this aesthetic program And I just kind of popped into my mind So I was going back in the textbook and just reading, you know, footplaces and stuff and I was like, hmm I'm gonna ask the guys and see what they think You know what's interesting about this is that if you do the if you do a certification and you read the textbooks And then you go take a course with an instructor and then you ask them questions like this What you're going to get is more More nuanced answers because the instructors tend to be coaches and trainers if they're good coaching Well, yeah, well they tend to be right because I had this I remember I had an instructor and I asked them questions And he had been a coach for a long time. He goes well, you know, this can happen This can happen and well, you'll find with different people But you don't see that in a textbook right because the textbook Tends to be fair, you know It's like um, it's like doctors when they look in an anatomy and they go perform surgery like you open somebody up I don't look exactly like what it's supposed to look like an anatomy I mean, I know this personal experience I have a family member who got their appendix removed and it was not where the appendix is supposed to be And the doctor's like, oh, yeah, sometimes that happens So, you know, it can be different from person to person. They're both right But yeah, you want your feet to be able to be in lots of different positions when you squat and it be comfortable With good stability and strength. That's ideal an SM also As long as I have the I have three of their certs and Which I took a long time ago. So I don't know if it's changed since then but for the law as far as I know They're still promoting just squatting to 90 degrees to yeah safety, right? Yeah So they don't even promote a deeper than then which is something that I would absolutely teach a client to do You know, I want them now I wouldn't start them there if they can't you know without breakdown But if I can get somebody to squat all the way astagrass with no breakdown in in their in their joints at all Or the movement then I would absolutely Teach that totally manual. Thanks for calling in man Thank you guys. I appreciate you you got it. All right Yeah, I uh, I boy, I remember this You know as an early trainer you read Something you learn something and you're like this is it and then you encounter the client where that's not it And then you're hard-headed about it. No, no, no, that's what it says. Look, we gotta do it this way And then you meet another client another client like okay, hold on a second This is way more individualized than I thought and it blowing my mind how different it can be from person to person Yeah, unfortunately, that's sort of the the only way you can kind of start learning is you have to Look at something is sort of like here's kind of the benchmark. Yeah, here's the standard We're trying to achieve But and then you start to realize. Oh my god This is like almost unachievable for a lot of people and like how do we work our way in that direction? But work with each person's individual needs. Well, I mean, it's the reason why And I know we've said this so many times on the show that the answer always is kind of depends Like and that is all like anytime any trainer or coach by depends. Yeah, it says Says like this is the this is the way all the time It's just like well, you know, maybe the majority or most of the time or sometimes but It always depends because there's gonna be there's there's gonna be such an individual variance with all this stuff With that and so NSM is not wrong I think you should you should try and work towards a place where you can Squat down with your toes completely straight. I mean that's a good place And you should be able to do it super narrow and super wide and like it and if you can't We should be working towards that But I mean there's going to be a little bit of variance in every person. Totally our next caller is lisa from michigan Hey lisa, how can we help you? Hey, um, so I don't know if you guys read my my email, but I'm uh I'm I'm retired law enforcement. I'm in a flight attendant now and I'm gonna be 54 this year and I'm fighting this job is very very challenging on my body and Just a lot of the repetitive moves and just carrying the luggage and just the whole job in and of itself with the hours And I just been trying to do a different type of workout program And I bought your TRX program and I've been doing that for the last couple weeks in my hotel room and I'm just kind of Try to get my body more in line with mobility and TRX before I go back to lifting weights again and I just kind of feel like I don't really know what the TRX is doing for me Uh, you know, I don't want to lose muscle, but I don't feel like I'm building muscle I feel like it's more like a cardio routine and I just wanted to get a little bit of advice as to how I should Move forward with what I'm going through right now with my body my job and you know hotel rooms They're kind of sketchy. You never know for you get a good hotel room So I don't always have access to weights, but just how can I incorporate the TRX into My routine this something I usually do in the hotel room. I'm sure to add some dumbbells Should I add a kettlebell? Should I add some bands just any advice along that lines? And what can I really expect from your TRX program as far as? Uh aesthetics. Yeah, so it's so first off it's it's not a TRX program It's a suspension trainer program. So TRX is a brand A suspension trainer. So it's like Kleenex or tissue, right? But anyway, it's called map suspension So I was just trying to make sure we don't get sued. Yeah, that's the thing right there No affiliation here. Okay. Yeah But okay, nonetheless There's a couple things that you said in the question that you emailed us that I'd like to address One of them is you feel like your body is really out of alignment and your digestion Is really off. Okay. So those those still stand those are still accurate Yeah, I'm sure you know, they say it takes like a whole year for your own body to get adjusted flying And there's going to be a lot of issues in that area. I mean, I'm still feeling it It's been in about a year and a half I still feel it. I think that they just have enzymes that helped a lot and I've been going to add a probiotic stuff That's still there, but it's definitely not as profound as it once was but yeah, it's definitely still there Yeah, I don't I don't know if I would add anything now. What can you expect from map suspension? It's a strength training program You're just using a suspension trainer and body weight instead of dumbbells You should notice more strength more muscle better movement and mobility, but based off of what you're saying The way you described your job About it kind of being demanding and repetitive motions and reading your email Um, I think you're I think you're overstressing your body And I think adding anything to what you're doing physically Is going to just make things worse. So if I were to add anything it would be something restorative and recuperative either that's working on sleep Or meditation or something that's more restorative like walking like walking or stretching You know maintaining, you know, sleep patterns is probably a big one for flight attendants because you're probably traveling to different parts of the country in the world So, you know, you may be going to bed when the sun is up or You know or or waking up when the sun is down, you know advice, you know, whatever So those are the things I would focus on and if your digestion is still not great I would work with somebody a functional medicine practitioner like a really good one We'll be able to address some root cause issues for you And then when that gets solved, boom, all of a sudden you see your body start responding again We have a forum Um on facebook. It's free. It's called mp holistic health So anybody can join it go on there. Dr. Cabral and his team answers questions help people out And then if you want to do further testing you can do that But I think that would be a good resource for someone like you and I've trained flight attendants I've trained pilots and the demand on the body That the travel and the time change has cannot be understated. It has a tremendously stressful effect on the body In fact, you can see in the data Same thing with shift workers reduce lifespan and increase risk of things like heart disease and cancers Because it is a big stress on the body. So what you don't want to do is add more stress If that's the case and I'm I'm I'm gonna guess right now And I think I may be right that that's probably the case and so I would say let's let's work with somebody That can look at the root issue start with digestion if digestion's off. Everything's off. I would look at that first Yeah, two things. I just wanted to kind of touch on for the suspension training program And you mentioned it like you kind of got a cardiovascular feel from it There are ways to intensify You know, how you're how you're doing these exercises and to to get closer to the anchor point At some points and also like really like stabilizing your body and holding This really tight position all throughout your body to be able to perform it is really demanding And to slow your cadence down to really slow that tempo down and make it more So of a strength exercise So If you're not doing that you're just kind of going through the reps of it And working your way through and not really paying attention to is this really demanding enough for me You can you can scale that by either coming closer or away from the anchor point so I'm glad I'm so glad that Justin said this because Right away when you mentioned this it took me back to my orange theory days So I had the opportunity to uh train and teach orange theory classes for two years I don't know if you're familiar with them or not, but part of the the training protocol is 30 minutes that the people are doing cardio the other 30 minutes They're working in the weight room where we primarily use suspension trainers And um, I we would go through would be considered a strength block where we're doing like five reps or six reps And what I'd constantly so this what what you may be feeling or notice is very very common because I this was more common than not That I'd have to go over and tell people that we're using the suspension trainers To slow down their tempo on the exercise meaning like going from that exercise that exercise in that exercise Let your body rest and actually slow down the the rep that you're the exercise So let's say we're doing chest press and make it more challenging increase the range of motion with it too Yes, slow it down Make so make it challenging and hard slow it down go deeper into the press and then press so Versus this kind of like get it to an angle where it's easy enough for you to kind of pump it out And then do the next thing or wait and then do it again I would tell them like let's really try and make this difficult and if you do that You absolutely will get the strength and muscle building benefits from it But if you do like a lot of my my clients did inside orange theory Where they're kind of just going through the motions then you will get more of just the the cardio aspect of it Just the heart rate elevating and a little bit of a sweat and burning calories But you're not getting real muscle soreness or noticing muscle being built And that's because of how we're using the suspension trainer. So definitely make it strength training. Yes Yeah, I do play with the uh, moving away from the The anchor I do play with that, but you're right. I probably just go into the motions and I just need to Give live a more mind-body connection. So that's probably why guys I definitely sweat and my heart rate goes up, but I just don't feel my muscles At all so I'm probably just need to And if I'm giving it so again if you're a client of mine and and we're like we're gonna go back to a suspension day So let's say the the program calls for and I'm just going to use the chest one because I know it's in there The chest press for 10 reps I'm actually even okay. If you fail at eight I'm going to tell you to position your feet if you do 10 right in front of me and you pump out 10 with good form easy I'm like, no, no, no, let's let's move your feet even further back I want to see you like struggle in To get that 10 just because of where we're currently at just to make sure I'm pushing you in the strength direction more I would say even just to prescribe to you personally With this I want you to hold two to three seconds at the bottom of each rep So that that meaning you're overemphasizing the most difficult portion of the rep So that way you get connected. You get that kind of grinding response that you need Um, so it emulates more of a strength exercise Love it. All right. Well, I appreciate the tips. I'll definitely um Revaluate how I'm doing it and go from there, but thank you so much I think I'm part of that group. So I'll just have to um go in and ask the question I think I just been kind of reading around the post for the holistic. So thank you for that. Awesome. Thank you, Lisa Thanks for calling in I'm back Yeah, good advice guys with the with the the suspension trainer I think the way that they've been used for so long and she mentioned trx, right? They they've done a great job Of partnering with lots of group exercise classes Yeah, which are which they say they're strength classes, but they're all cardio classes And so when people use suspension trainers, especially if they have any experience with them or have seen people using them They don't treat them like weights. They don't treat them like stranger. I'll tell you right now They're guilty of it So they they launched their thing and they used to have trx classes where they have all these and it's all taught in a Class time music form like circuit training. Yeah And even if the even if they're intent it's just like orange Orange theory So one of the things I really what uh, one of the things that drew to me there aside from having a friend that owned the Franchise was when I looked at the programming I was actually pretty impressed with their programming But the adherence to the programming was terrible Because they got music going and they give scores for calorie burn and stuff So it's like They it almost seemed like there was two different people that would that built that business You had like a very smart trainer mind that understood programming and knew how to cycle through phases and exercises entertainment experience Yes, and then and they tried they tried to force them together and what they what they May not have considered was that the entertainment high energy thing was going to overshadow The good programming that was actually in there because nobody was adhering to it nobody Everybody was in this race And so they're just going through the suspension trainer and I'd watch it I'd be like I see what the program says on the tv like oh, this is a this is a five by five block And we're doing five by but everybody's like big big banging out the five and over the dumbbell curls Making it as hard as fast. Yeah, and it just turned it into a sweat game This is just one of those things I like readily recognize because I can make some of those exercises Insanely difficult and I just like and I would show my clients just little ways to tweak it and then they'd be like Oh my god, and they wouldn't be able to do it. It's it has that ability It's just the intention of going into it and really it's it's it's about the tempo of it and the range of motion Well, that's also why I love the thing so much because the it really can Be for someone relatively new beginner and be great super advanced to super advanced I mean you can you can definitely progress those things like to your point Justin to make them You can bring an athletic strong person. I can destroy people. Yeah, I'll break you off with some straps Easily awesome Look if you like our show head over to mind pump free.com and check out some of our free guides They can help you with a lot of your fitness and health goals You can also find all of us on social media So Justin is on instagram at mind pump Justin Adam is on instagram at mind pump adam and you can find me on twitter at mind pump sal The rules that apply to somebody who is going from a man who's going from 20 body fat to 15 percent The rules that apply to that person are the same as all the same that go from 10 percent to 5 percent The difference is everything that we talked about