 You are listening to the number one fitness health and entertainment podcast, This is Mind Pump. This is Mind Pump. Today's episode, we answer fitness and health questions that are asked by people who listen to the show and viewers just like you. But the way we open the episode is with an intro portion. Today's intro portion was 40 minutes long. We talked about current events, talked about scientific studies. We mentioned our sponsors. Here's the rundown of today's Mind Pump podcast. We open up by talking about Justin getting leaner. Oh, yeah. He's already so hot. If he gets any hotter, it's not going to be good. Oh, just wait. There's more. Then we talk about our morning routines and the pump. What gives us better pumps? And how we can get better pumps? Justin's favorite subject. Yeah, I know a lot about it. That led us to talking about the new coffee canister from Mir. Believe it or not, there was a connection there. Mir makes some of the best canisters you'll find anywhere for water, protein shakes, and even coffee. The one they have for coffee actually sucks the air out. Keep it fresh for much longer. And because you listen to Mind Pump, you get 25% off any Mir product. Go check out their stuff. It's real nice. Just go to mir.com. That's M-I-I-R.com forward slash Mind Pump. Use the code Mind Pump for 25% off. Then we talk about getting good sleep. And we talk about a product from Ned. Ned is full spectrum hemp oil. And they make a blend that's high in cannabinoids. Those are the compounds found in hemp that make you sleep really good. Ladies and gentlemen, this stuff is powerful. Powerful, so. If you take it before you go to bed, you will sleep like you're dead, but you're not. You actually wake up quite alive. Thankfully. Thankfully. By the way, Ned is a company we work with, so you do get a huge discount if you use our code. Go check out their products. Go to helloned.com. That's H-E-L-L-O-N-E-D.com forward slash Mind Pump. Use the code Mind Pump and get 15% off. Then we talk about Elon Musk becoming the richest man in the world. We talk about Bitcoin continuing to go up in value, even though I sold mine a few weeks ago. Totally blew it. And then we talk about social media and perception. A lot of perception craziness going on right now. Then we got into answering the questions. Here's the first one. This person wants to know why there's such a discrepancy between trainers on proper form. The next question, this person wants to know all about the pullover, not the sweater, but the exercise. Talk all about the pullover, its effects, and the muscles it works. Don't pull one over on me, Sal. The next question, this person wants to know about the benefits of squatting barefoot. So should you squat barefoot? And if you do, what will you gain from it? And then the final question, this person's interested in becoming a personal trainer, wants to know what core disciplines they should establish before they train other people. Also, it's January. This is when everybody starts to work out. Lots of New Year's resolutions going on. So here's what we did. We took our starter bundle and slashed it in half, 50% off. Now the starter bundles normally already discounted, so it's an additional 50% off. This bundle is phenomenal for people getting started in fitness. It includes maps anabolic, one of our foundational muscle building metabolism boosting programs, maps prime to teach you how to prime and warm up your workouts to minimize injury and maximize effectiveness, and the intuitive nutrition guide to help you with your diet. But that's not all. We also threw in maps starter for free, which is great because it's a great program that utilizes dumbbells and a physio ball. Great way to get started. If you follow this bundle, you'll get yourself about five to six months of exercise programming all set up and mapped out. Again, it's 50% off. So the programs, if you actually buy them individually, it's over $340. This bundle's 80 bucks. That's it. Now with a bonus, map starter. And you get lifetime access. And by the way, it comes with a 30 day money back guarantee. Go check this out at mapsjanuary.com. That's the word maps, M-A-P-S, January.com. And it's t-shirt time. Oh, shit. You know it's my favorite time of the week. Oh, it is today. Oh, yes it is. I'm feeling things. Keep your hands above the table. We've got four winners this week. We have two from Apple Podcast, two from Facebook. The Apple Podcast winners are MJohnson.dvm and Deflector for Facebook, Long Boat Lifting and Austin Culver. All of you are winners. In the name I just read to iTunes at mypumpmedia.com, include your shirt size and your shipping address, and we'll get that shirt right out to you. You should bring that up, actually. No, I don't wanna keep talking about how fat I am. Why not? It's like the fifth episode like this week. Oh, we have? Yeah, dude. We have? Oh, yeah. No, we haven't. That's not even close to years. Yeah, just like an asshole. Yeah, Justin's like piss off, bro. He's been teasing me like that for years. Take one jab, and he's like, that's it. That's it, we're done. We don't need to tell anybody else that I'm fat. No more. Are we hot, Doug? We're hot now. Oh, we are hot. I think I'm gonna start sabotaging Justin, to be honest with you. What? Look at him. Hey, he's looking good. Since we're here, I gotta admit, I've been putting four tablespoons of olive oil in your food when you go microwave it. Me? Yeah. Is that what's happening? And you chose olive oil. I did, and I knew you wouldn't know. He's like, God, this is fucking good. It's sneaky. Lots of calories you don't even know. This broccolini's amazing I made today. All right. This reminds me of the way mom used to make it. Yeah, yeah, he won't notice four extra tablespoons. Oh, man, no, but Justin is looking amazing. My ass, man. Yeah, dude. This is like a weird shift. I was in the, did I even say this on the floor? I'm gonna say this now, because I'm gonna call you out, dude. I'm in the bathroom, right? I'm going pee. Justin comes in, I hear him come in, this is what I hear him do. He's not talking to anybody, right? He just says this. You're in the stall right now, is that what you're saying? Yeah, I'm going pee. And he comes in, he goes, oh, you're getting lean. And he goes, you're not even trying. And he goes, you're not even trying. You're not even trying. But so, I'm like, I guess. I knew you were in there, dude. I was saying it to you. He's talking to himself in the mirror. I was talking to myself. I'm not that fucking weird. Bro, in my, you know, I knew it like you're flexing, dude. You know you're flexing in the mirror. He's like, no, I'm not. Like, hey, you are, dude. I was like, oh, shit, I'm seeing abs, dude. That got to flex. Yeah, that's just how it goes. It's pretty amazing, bro. I'm not turning into a bodybuilder so you guys can calm down. Hey, you're just going to look like one. Whatever, I'll take that. Yeah, exactly. As long as I can move, I don't want to be all stiff. No, is that why you're doing all that rotational stuff at the end you're trying to compensate? Exactly. I think I feel like he followed the push-pull routine we were doing for about a week. And then like all of a sudden, week two, he gets in. Sled, Indian clubs, May spells. Because it's just, yeah, I don't know. I guess I'm worried, you know, like, I don't know. It's like one of those things I'm like, I don't want to walk around, I can't scratch my ass. I feel like you're the guy who just like refuses to do it the way we do it. You know what I'm saying? It's like, I'm not going to do it. 100%, that's part of it. Yeah, that or Justin's like, I'm growing too fast. Yeah. And you just slow it down with some kettle. That was some Indian clubs. I'm looking too awesome, too quick. Yeah, this is not cool. I'm going to be the answer. Now, wives are wives making comments yet. We've been pretty consistent for a while now. I would say everybody's getting pretty dialed in. Bodies are changing, no doubt. What are the wives saying? Well, your guys' wives said I look really good. Yeah, they've complimented you quite a bit. I got a couple texts. I know the set. I was like, why are you talking to Sal so much? Jessica just says I look, she's like, man, I've never seen you so big. And I'm like, what do you mean by that? Yeah, Katrina likes the thick look. She's giving me the like, could we just keep your legs and ass like this? I know you're going to try and, because she knows me, right? She's like, I know eventually you're going to shred down. I know that's coming next. I've been here, right? I've seen this, I've seen this show before. She's like, can we just keep your ass and legs the way they are right now? See, that's how I'm always at. Like I like a little bit of softness, you know? Like she's always trying to lean out too much. Oh, for her? Yeah, yeah, yeah, yeah. I like the softness. Yeah, no, my dude, was it? Two days ago, I'm downstairs, because what I do is I wake up in the morning, come downstairs, and then I'll try and make, if I have time, make breakfast for Jessica, so she doesn't have to get out of bed because she's feeding the baby or whatever. Anyway, that morning, she asked me to take the baby for a second. I take him down, and then she comes down because a pair of her pants, her stretchy pants or whatever, and the dryer. So she comes down in her underwear. And now she's feeling, you know, because she had the baby eight weeks ago, she just started working out, but she comes down like, babe, you can't walk around like that in the house because it's going to happen. I'm going to be late for work. She's like, shut up. I'm like, I'm dead seriously right now. Throwing meat to a lion right now. Don't be walking around that way. So what does your morning routine look like? Both of you guys right now. Go ahead, man. All right. You're going to copy mine? Is that why you're waiting? That's so boring. That's so strange. You say that, Sal. It's exactly what I do. Morning routine. I get up, I have coffee, and I drive to work. So are you- You don't poop before you come to work? Oh yeah, so I do that sometimes. I try to do that because I don't want to do it here. Adam always does it here. I know. Well, that's number two. It's because right now- What do you mean, oh, that's the second one you mean? Yes, because it got damn pre-workout. This is why, you know, it's caution. Well, actually, the audience right here. This is why you can't drink pergola all the time. I'm drinking it a lot right now more than usual. It stimulates everything. It does. It's in, I do that first, right? I get my business done, and normally, what a normal day would look like. I get to do that, and then I work all day, and then I don't have another one until I get home. But if I do the pre-workout in the morning- You add an extra one. Especially deadlifting or squatting. You better believe, yeah, set four. Well, actually, I started to incorporate protein shakes again. I haven't done that for years. Like I haven't, and I've like, you know, you guys have talked about it with sponsors and all that, I'm just kind of sitting over here, but like, I was like, I need more calories, and especially in the morning, and I'll have breakfast, I'll have like second breakfast now. So that's a new thing for me. Like the hobbits? Yeah, like the hobbits. Second breakfast is- Bro, you know what I like the most? I love Justin's post-workout. He has a post-workout coffee. Oh, I do. Have you seen that? Are you really? So we have caffeine pre-workout. I'm still deep, dude. Like, you thought that just like went away? You guys? He's done with his hard-ass workout. I'm trying to relax. I'll have another nitro. And I made that mistake. I'm just trying to stay up. I made that mistake the other day, and I didn't sleep because of it, man. I mean, in the morning time now, the pre-workout is enough caffeine that's gotta be it for me. Yeah, me too. And I've made the mistake now. You're going full serving, right? 350 milligrams caffeine. I go to, the highest I go is 250. 350 for me is just, it's too much. Well, I don't like the face-tingly part of it, that part, so sometimes I go back and forth between- That's a stroke, I think. Just be careful there. That crap that's in there, check it out. It's beta-alanine. Yeah, I don't like that. So you get, you're sensitive to it, huh? Very sensitive to it. Wow, I like a little bit of the tingling. I know, like people say that, right? But it's not like a little bit of tingling. It like makes my, like I want to peel my skin off. You got spiders crawling on you. Yes! It's a weird feeling. Have you ever taken a big dose of niacin? Yes. That's weird. Yes, sweating at it all. You'll just be sitting there and then all of a sudden you get flushed. This is, so this is, again, I was a kid. I read this article that where niacin increases blood flow. So- Something over the same thing. I think this is the same reason why I bought it, too. Yeah, so it's like it's good for pumps. So I'm like, niacin is hella cheap. I got a wall. It is better. I'm like, I'll go to Walgreens and get it. So I got some niacin. Okay, six pills. I was managing the 24 on Santa Teresa. So I go to the, what is that over there? It's like, it's not a Walgreens, but it's one of those, right? So I walk in there, buy a bottle of niacin. It's like five bucks. I'm like, take five of them. 30 minutes, you know, into my workout. I'm like, holy cow, I feel weird. I looked in the mirror and that was- Drenched. No, red! Oh, oh yeah. Like an apple. My whole body was red, dude. I thought I was dying. I'm like, what the hell is going on? That's why, you know, that's why I could never, remember when, you guys remember when, because this was after a speed stack was first for us. And then the next big like energy drink cake was red line. Yeah. And when red line came out, they had niacin in there. Good day. And the reason why I never liked it was, I remember I would take it, right? So I'd be at work. I knew I had a break coming up. So I'd like a half hour or so, I got a break. So I'm gonna start, I'm gonna take this thing. So I'm ready to roll. And I would be with a client and my pits would just be drenched sweating. And I wasn't doing anything different other than just drinking that red line before. And it took me a long time to figure out, it was the niacin that was in there and I wasn't used to taking that. And I had, and what connected it was, I did the same thing you did is, I think I read the same article, ran down to G and C or that bottom bunch of niacin pills started taking them and doing it. You know, niacin was one of the first cholesterol lowering treatments. Apparently if you take high doses of niacin and then use a sauna, it lowers cholesterol. That sounds like death. It does, doesn't it? Yeah. But that was one of the first. It sounds dangerous. It does, it does sound dangerous. I don't like the feeling. There was a supplement once, talking about pumps. I think Kevin LeVrone actually promoted this back in the, either early 2000s or late 90s. You rubbed it, it was a crumb. That's still popular. Okay. Not the sweet sweat, not that weird shit that makes you sweat. No, no, no, no, there's a bicep one that I see guys do. No, it's still going around. So you rub it on the muscle that you're trying to get a better pump. And I remember now, minded, by this point I had known some science. So I knew that it was bullshit, but I'm like, I'll try it anyway. Because I mean, you're rubbing it on, what's it gonna go straight to the bicep? Right? No, but it doesn't work that way. So anyway, you rub it on, it's got like cayenne in it or something. So it just makes whatever you rubbed it on the skin. Hot, it's all spicy. Like red and swollen a little bit. Like that's not the kind of pump I watch. This is not working. Like inflammation. It's irritation, it's working. Now, the only thing I've ever really done that dramatically increases the pump is more water intake. There's nothing, nothing compares. You know that, that didn't, I didn't piece that all the way together until competing. Oh, it took me a long time too. Until I had to like track water and I was never that guy like that we tease, right? That carries the gallon around until then. And it blew my mind on how much that I could like manipulate the pump with just water. So you know what I noticed too? I feel like you guys have put in enough of this style of training to where like you probably respond more with like a greater pump from when you do your workouts. Cause like it's still like work for me to get to that to where it's like, now I feel like I'm super pumped and tight. Really? Yeah. You look like, I don't know. Do you even know what 12 of the 15 reps looks like? I mean, that's probably part of it. He's like so. I don't understand why I'm not getting a pump as he's like ripping up 400 pounds twice. I don't know why I'm not getting pumps. Just was like 12 reps. He goes, yeah, 12 sets of one rep, right? You guys start hitting weights, you go over there and it's just like you've inflated like, you know, two more sizes. No, here's what it is. What it is is that Adam and I have trained the pump more than you have. That's what I mean. Like that's a skill that you can improve. Absolutely, because. Yeah, no, you're, I mean, I can see I was bringing it back when we used to work out together. It was, I remember when we first started training together it was very clear to me how different you and I were the way like we bench pressed. Yeah. And you know, you look at our two sets. Justin's about movement efficiency. Yes. Whereas you're about feeling it. Yeah, I was always taught about like feeling it more in my chest. Didn't matter the weight that was on there. I could lighten the load more of the chest, more of the chest, slowing the, and Justin's like, move the weight. And you can see that when we lift next to each other. So yeah. I've done both, right? I've trained purely for strength. I love it. I've also trained for the pump and you do. When you train for the pump over time you get a better pump. I look 20 pounds heavier when I get a pump. I look like a completely different person because I'm able to inflate my muscle and that in itself actually has some benefit. It has some benefit, but it's also some drawback. Like it's very discouraging. I can't walk around with a pump all the time. Yes, as it goes away. As a young kid, I remember being so discouraged by that like thinking like, and I remember always saying like, I just want to look like the guy in the gym that I am. You know what I'm saying? I just want to be him. Like why can't I just be him all day? Like I just want to be that guy all day long. Like it's, if I could be there temporarily, why can't I be there all day long because I was so good at getting the pump. But then I never trained, strength trained. Now, back to water. Since we're working out in the morning, are you making sure to drink so much water before we get here? Are you not there doing that yet? So because we're working out early, I'm not as doing that to the point where I'd like to. And I don't, I mean, I doubt you guys are paying attention to my body as it gets pumped through our workout, right? We're paying close attention. Yeah, Justin's a little obsessed with me. So he might be, but I am. Yes. These dry pictures of you. So about, I mean, you'll see, I mean, you've already heard me bark at Justin for locking the back, because the water's back there. So have you not noticed, like I refill three of these in our workout. So it's by the time I'm done with the workout, I'm getting too close to, you know, about, I don't know what's that, a half gallon or so, maybe a little more than a half gallon. Is that the mirror one? Yeah, it is. So how much water's in that one? Does it say the ounces on this, Doug? Do you know, 42 ounces? Okay. So how many ounces in a gallon? Why do you do that to me? Don't do that to me. I don't know. Doug, look it up real quick. Anyway, continue. No, I fill that up constantly. Like at least as many times as I can to the day, that's the only way I'm measuring it. And that one's insulated too, right? Yeah. So cold and it stays cold. That's what I love about it. It gets to sit in my car. My car could be hot. And if I put cold water in there, especially if I drop like an ice cube in there, that shit will be ice cold. It's great. So one gallon's 128 ounces. So that's 40, would you say 42 ounces? Yeah, and I said drink through these. So you're drinking, wow, you're drinking a gallon? Yeah. I've already, this is my third one right now and I'm almost empty. Yeah, I got a sip left. Wow. So what I do is I wake up first thing in the morning and I just have two big glasses of water before I come over and then I drink throughout the workout. But I think I'm gonna get something like that. It's a strategy that worked well for my clients when I would give them a container that had a measurement on it and I could tell them drink three of these or four of these. It really helped them to track. Otherwise, if you just- It's measurable that way. Exactly. Yeah, I know, that does help quite a bit. It was interesting too. They have like a new product out that I saw that was like, it basically helps to preserve the freshness of your coffee beans and everything for the longer. It sucks out the air. Yeah, it sucks out all the air. And it does mirror. Yeah. Cause like, I mean, look how crazy it is. Like you'll leave that bottle out in the sun all day long with an ice cube, like you said. And it's like, it's still super cold. Right, right. So like, I'm interested to see if they've mastered the, you know, keeping that freshness and scent and everything of the coffee too. Well, it makes a big difference with coffee. I didn't know that. Don't blow it up. What's it called? I didn't even know it. Where did you read this? Look at you doing your homework on our company. Hey, man. I'm so proud of you right now. Coffee canister. That makes sense. Can I not see it? Let me see it. He's gonna pull it up right now. So glad Justin runs everything. Cause he knows it all. Oh yeah. How much they sell it for? It is $29.95. Now does it hold a whole? And now let me, are you supposed to store it? It's like a bag of coffee. Yeah, 12 ounce bag of coffee. Okay. So that way you take the beans out and then you seal it and then it sucks the air out. Yeah. So there's like this accordion apparently when you put the lid on and what it does, it displaces the air. It comes out of the canister and keeps the beans fresher for longer. Well that's good. Now I thought when it's in the bean formite that it stays fresh really long. It's when you grind it that you lose it, right? Well, I think anytime you expose the beans to the air little by little they're degrading. Yeah, there's no reason why you can't put ground in there too. Well you could. That's my next question. Is that a thing? I would, yeah. Cause that's what, so what I do right now, right, is I have our bags of Keon that I do and I grind it up like enough to where it's probably gonna get me through the week. So it's a couple of those things full. And then I just put it in a Ziploc bag in the refrigerator. That's what I do right now. Yeah, so that's what we do. Oh, okay, yeah. We don't use what we do espresso though, but same thing, we have the ground espresso. Right, right, so that same concept but now try it with us, yeah. Yeah, no, that's really interesting. That makes a big difference. Now I know you guys don't drink espresso. Oh, I do now. Actually, I bought Courtney this like pretty fancy machine for Christmas. I don't know how to use those machines. No, no, I have two of them. Oh, you do? I do. Well, I don't know, the one I got, I got one on Amazon for like nine. Yeah, I've just been doing shots with it. It's great. Oh, it was like 90 bucks. I got like a super fancy one as a gift from my father-in-law and then I have another, like a kind of cheaper one and neither one of them I know how to work. Really? Well, I don't know. They look so confusing to me. No, the one I have is super easy. You literally put it on, turn the knob and makes the, the one we have up in Truckee is easy to use. Have you guys used that one? That is easy. I have not used that either. I don't know how to use it. This one's like that, but a little more fancy that I got Courtney. She's shaking his head over there like it's like he's disappointed. He has like the rocket fuel one. Oh, well, yeah. Have you seen his espresso machine? Yeah. Which is on the blink right now. Is it really? Yeah, well, how much did that one cost? You've been overusing it. You have like a Starbucks one. What does it mean? A couple grand. What does it mean to be on the blink? It means it's not working. That's a new term. They used to say that back in the point. That's old days, you know? That's like a back in my day. Back in my day. Back in Windows seal days. Back with the, the Peaky Blinders. Back, back in the Windows seal days. I can't, I went home last night and I looked that up. I couldn't believe that I had been scrammed, scrammed. Yeah, I know you, you say Windows seal and I've heard you say that so many times, but I think, I mean, is he just, because sometimes you say words a little weird. Like you say fast or whatever. Is he saying Windows sill, just weird? And then you said it the other day and I'm like, it's still. The look on your face, what? Yeah, 40 years of my life. No one said that to me. It makes me so mad when people don't. So the sill is the ledge. Yeah. Okay. So Windows seal would be the seal of it, right? And maybe that's why I just, I mean, because I know I've probably seen like in like Home Depot, Windows seal stuff. And maybe that's why it's made, I've made that connection and never separated the two. I don't know. But I 100% have been saying that wrong my whole life. This cocking seal. Yeah. But yeah, that's a sill. Yeah. I really truly appreciate when I get called out on it because it's worse if someone doesn't say something to it. Oh, I know. They're having some in your teeth at a party. They just shake their head, look at you. Oh, huh. Yeah, he's a moron. Yeah, he's a moron. You get home and smile like, I had spinach in my face the whole time. Yeah. Oh, damn it. I can't tell you how many times that happened to me. Here's the other thing that I know that. You don't need to tell us. Bro, you get food in places that I don't know how they got there. I have to, you know what's great? You'll have like a Cheeto stuck in the back of your head. You know what's crazy? Okay. So for the audience, Masi has been coming to work for the last two months consistently every day with me, right? I now have to adjust his diet at home because he gets so much food from underneath Justin. Stupid. I mean, he does follow me around everywhere. We took him to the vet the other day and he's like, he put on extra pounds. I'm like, well, how's that possible? He's literally eating the same amount. And I thought, oh, then I caught him today, like underneath Justin. I'm like, son of a bitch. He's getting extra. That's how I diet, you guys. He's getting extra 300 calories from Justin every day. Just eat faster and it goes everywhere and then I get less calories. Justin has two speeds, sleep or turbo. That's just hard. That's the thing. I gotta do it hard. Here's the other thing that affects the pump a lot for me is sleep. I can do everything right, but if I have bad sleep, yeah, if I have bad sleep tonight before, I don't get a good pump. Does it affect you? You know what, I've actually, and I should be paying attention to this cause I had the last two workouts have been on bad sleep. I don't think I've ever even thought to like evaluate that. Man, it's really. Yes, dude. If I have bad sleep the day after, it affects everything, of course, strength, performance. But even if I caffeinate myself up and drink and do all stuff and workout, I'm not gonna get the same feel. Nothing, nothing compares to carbs and water for me. I can take all the best NO Explodes and the freaking and doing creatine in there and doing pre-workout stuff. I can take all these supplements that are out there that promote all that. Carbs and water. Carbs and water trumps all of them. You know what? Not even close. I was gonna ask you, cause you've been having bad sleep. Why don't you just use the Ned sleep? So I do, I don't like to do anything. You know what I mean? Like I don't ever like to do anything really consistent. And I just came off of being pretty consistent with using that. There was a while there where I- Trying not to get like just use it too much? Yeah, I'm with that. Every supplement, every company we promote, I shouldn't say every. There's certain things like juve that I use way more consistent stuff. But any product that I'm using as a band-aid to something that I know is not addressing the new cost, I'm very aware of that. And I hope that we always communicate that on this show that that's how we all are. Like I don't care if it sells less of the product or not. I don't ever want to be dependent on anything. And even if I love a product, which by the way, the Ned sleep is amazing. And it's so amazing that I can easily go like, God, I won't take this every night. It's like an intervention tool for me. Or like if I'm on the road or yeah, it's like I'm with you on that. Like I can be a little bit like addictive cause it's like, man, I got such good sleep. And so yeah, you do have to kind of check yourself a little bit. Yeah, no, I think that's how. And personally, I love always having it on me. So I have one next to my bed. I also keep one in my bathroom bag for when we're traveling. And when I feel like one, I haven't had it in a few days or week or two. And then in addition to that, I know I need to get to sleep. Then I like to use it. And what always happens to me is like, like Justin just said, I was like, I get this amazing sleep. And I'm like, oh my God, I'm so good at it again. I'm going to get it tomorrow, right? And then the next day. Duplicate. Yeah, then the next thing I know, I'm taking it every single night. And then I'm aware of that. And when I become aware of that, I always try and come. I think any sleep aid is probably best used that way. I think the key is to try to get naturally good sleep and avoid things that prevent that from happening, right? Like too much caffeine late at night, too much blue light during the day or close to bedtime, stress, that kind of cool, make sure the room is cool out of stuff. And then if you're just getting bad sleep and need help, it's sometimes it's a good idea, but I agree with you. I think depending on it's probably not anything that you would take that would make you sleep 100%. Did you guys see Elon Musk is now the richest man? He is. Like, that's crazy. This just goes to show you how crazy things are. So he's richer than Jeff Bezos. Amazon is way more profitable, way more. That's what I'm wondering. Like where did that all of a sudden just spike up just because of the stock evaluation that you got? And so stock evaluation is included in net worth? Of course. Really? Yeah, that's how much he's worth. That's what his stock, how much stock he owns is part of him. Well currently, but then that shifts. Correct. Okay. Correct. So that's my point. So we could have like we've been on this bull run for a while, right? We could all of a sudden crash and it'd be a bear market for the next six months and now he's like went from number one to number five. Is SpaceX profitable? I don't think so. Yeah, because I'm like, how does that work? Is factor in? Well, is Tesla even? Tesla's profitable? It is. It is, but it's not like Amazon. Amazon's on there. Not only that, Tesla's not even like Honda or Ford or Toyota. Yeah, GM, I think, and OGM is way more profitable, right? Yeah, so it's weird. It's because it's such high value because so many people want that stock. I mean, the market's just strange. You see Bitcoin? Oh my God. What is it? It's almost 40 grand. So I have to say that I'm so, I don't know if I told you. I know, dude. So I don't know if I shared this on the other. So I think it occurs. I talked about Bitcoin a long time ago, right? And so I looked at it like gambling. I like to gamble in sports like that. So I decided, hey, why not take a little bit of a gamble on Bitcoin? So for a couple of months, I'm not going to sports bet. I'm going to put all that money into Bitcoin. It's not a lot of money. It's a little bit of money. And I'm just going to buy it, hold it, and just not think about it. And because I had not thought about it for so long and it was down for the last like two years, I can't fucking get back into my Binance and my Coinbase account. Oh my God. Did you just forget your password or what? Well, so that's. If you don't have your password, it's gone. No, Katrina's got the password. But now they need like this photograph. Identification thing to transfer the account to a US account. Oh, wow. Yeah, we've been going through it. So the last like two, three weeks since it's been skyrocketing, I've been trying to get into it to sell it. But every day that I can, I'm like, shit, it's going awesome. It's almost a blessing. I'm so mad. No, wait. I sold mine. And I didn't need to. But I'm like, eh, I doubled my money. I might as well take my profits. It's like, now it's double that. It was like three weeks ago. It's insane. Speaking of crazy, obviously there's a lot of crazy stuff going on. It's funny. I was on a group thread with my family, and everybody's freaking out or whatever. Me too. My brother and I. And I, you know, I think I thought it was important to paint some context. So what I said to my family was I said, you know, in the 60s and 70s in this country, things were really crazy. You had a draft, right? So people were forced to go fight in a war that nobody liked. You had protests that made the recent ones look like nothing going on all the time. Domestic terrorism, that was the peak in the 60s and 70s. The peak of domestic terrorism. Plains were being hijacked left and right. President got assassinated. His brother, who was also in office, got assassinated. You had serial killers that were all over the desert. Rampant. Rampant. You had inflation, double digit inflation in the 70s. An oil embargo where you had to wait in line for an hour or longer to get gas. And only if your license plate ended in an odd number, even number. In other words, you can only get gas on Mondays, Wednesdays, and Fridays if you had this number and Tuesdays. And you had to wait an hour and a half. And you had to wait forever. The threat of nuclear war. The big threat. Big threat. Like legit. This stuff. And that gas prices, by the way, back then, I want to say they were $3 or $4. Back then, that would be like us having $12. Bro, do you know what double digit? Oh, New York. Do you know what double digit inflation? I mean, that was just that alone was crazy. It was terrible, right? The difference between then and now is now you are reminded of it every minute of every hour. You can't get away from it. Right. Back then, it was like the news at 6 o'clock at night or the newspaper. Otherwise, you didn't. I don't even think that. It's also more sensationalized, too. It's exaggerated. You have to. If you're this way, if you're a news company trying to capture people's attention, how are you going to keep getting people's attention on the same story? You've got to keep it, make it more and more sensational. So right now, the big thing that we need to be careful for is our own fear and anxiety and how we spiral things out of control. Because imagine, OK, let me put it this way. Here's a different way to put it. Imagine if right now, a president got assassinated. His brother got assassinated. We had civil rights leaders getting assassinated. Then we had protests that were like they were months ago, but way, way more, way, way worse. Then all of a sudden, double digit inflation. Then all of a sudden, there's an oil embargo. Then all of a sudden, we had domestic terrorist bombs going on, weather underground was dropped. Imagine if that happened today, how people would react. Oh, yeah. Yeah, so that's the point. I think we've got to understand the context. I think right now, everybody is just, we're creating more. Our fear in hysteria is just creating a lot more problems. Totally, totally. Now, do you guys have any predictions on what? Because right now, we're in the thick of it, and not everybody is savvy or privy to this, right? Like some people are definitely suckered into it and bought into it and staking their claim in a side and we're hating each other stuff. Do you think that because of this, and that if it keeps going this direction, as it's looking like it is, as we start 2021 off to look just as crazy as last year, do you think it'll start to discredit social media? Do you think that people are going to, like, because we've talked about this already, when we talked about irresistible and all the things that are addictive about social media and that people need to start self-regulating, do you think this is actually going to propel that faster, that more and more people, after we kind of get through all this, are going to start to piece that together, what you just said, Sal. I don't know how some aware people are doing. I don't know that they can get rid of it because they've mastered human behavior, and so it's like, we want it still. There's just too many people that want that constant drama and nonsense. Here's the truth, and this is weird, right? So if I were to say to you, do you like to be scared and anxious? You would probably answer no. No, but you're drawn to it. That is not true. We seek it out. It's a drug. We want to be scared. We want to be anxious. On a chemical level, it's the same thing as being excited for something, right? Yeah, and it's also evolutionarily, when we lived in tribes, you wanted to know the scary news because that's impacting you here right now. Oh, there's a lion. I need to know about this. But when you're on social media and you hear about everything all the time, all the time, all the time, whoo, it just creates this crazy hysteria. Yeah, but I think what we're not seeing is all the unintended consequences of allowing that and what it's doing to you. And some people see it like we're talking about the rise of anxiety and depression and things like that, suicides, like, you know, will that just keep ramping up before people do start to kind of wake up and realize, oh, shit, maybe I'm self-sabotaging myself by even engaging in any of these conversations or viewing any of this stuff and then start to step away. I hope, but here's why I think no. We've been on an obesity epidemic that's been climbing for a few decades now. People know they see it. Is it slowing down? No. People are still doing the same stuff. Because it's a drug, right? So I don't know, I don't know. But I think what it's doing right now is it's causing more extremism on either side, ping-ponging back and forth, and it's not gonna stop until people take a chill, like chill out, relax a little bit, stop doing the identity politics. What happens when you do this is you start to hunker down and identify real strongly with one side. Nothing they do is wrong. Everything the other side does is right. And you gotta be careful with that. That's what causes a lot of that. Now, do you guys trip out on how much it affects you even though you're this self-aware about it? Totally. Isn't it wild? I mean, I even... I have to literally not look at it. Otherwise it affects me. I was doing so well the last few weeks. Adam's fault. Yeah, we're going into this year. I'm like, oh my God, I've been away. Everything is so much better. My mood, everything, I'm just like, let's stress them. I was carrying a lot of nonsense from events that I can't control with me. I'm like, why? So it's not benefiting me. I feel like now, anywhere I go, like somebody is looking at me and trying to fit me in a category to fit into one of these sides. I can't help but think that this is funny the other night. So this just happened two nights ago. I'm walking the dogs late at night. It's like 10 o'clock at night. And again, it's really late. I'm going through my complex and walking the boys and in these four people and they're all like, they look like they're with each other, but they're distancing themselves six feet apart and everything and they're all masked up and everything. And then I don't have a mask on. It's, you know, 10 o'clock. Yeah, by myself, it's 10 o'clock at night. I'm walking my dog. It's like, of course I don't, right? But then I feel, but the initial thing is like these, they're looking at me. You feel judgment. Yeah, I feel, it's so weird, right? And I know it's all mean. Just start coughing. It's my own shit, right? So, but listen to this. So this is where this gets weird, right? So I'm walking and when we pass each other and I feel like they're all like staring at me like weird and shit. And then I hear the like this right, like right behind me like this. And I like over my shoulder real quick and I snap back and I don't see anything. He going, looking over my shoulder and what the fuck is, and I think it's them or what they're doing. And then about the third time I hear it, I turn around and by the way, none of this had registered yet until this moment right here. I don't think that I have polka dot shoes on, plaids, sweats, crazy beanie. I smell like weed cause I just smoke and I just realized that I, you know, the dog poop bags, I just put a new one in for Mazzie's thing and it, the thing bopped off and this whole thing was rolling behind me. I had about a fucking 50 yards of fucking poop bag dragging behind me. And they're all staring at me. I'm like, no wonder they're staring at me like that. And I had this butt of like rolling the fucking dog poop bag up. I'm like, what a moron I am, dude. Like, of course I look like a clown. I smell like weed and I'm dragging of 50 yards of freaking poop bags behind me. That's why they're staring at me. They don't give a shit that I don't have a mask on. But, you know, I just had that moment of like, wow, this has affected me that I'm in my own head that much that I think it has something to do with that. When really it's like, they probably had every right to look at me like I'm so weird. The judgment, that's a real thing, man. Like it's everywhere. Like that's what's so frustrating. It just feels that. It just always feels like it's all over you and it's really not, it's all in your head. Well, I mean, to take it to something that we understand very well, how many times people are afraid or they're shy to go to a gym because they feel like people are gonna watch them. And I don't know what I'm doing and I'm out of shape. And we know because we lived in gyms, nobody cares. Nobody cares if you come in and work out. In fact, the people who are the most consistent will help you if you ask them or the most helpful. Nobody's watching you. Nobody cares. It's probably like that in the real world. Most people don't give a shit. Yeah, no doubt. You know what I'm saying? The majority. You know what annoys me about those poop bags? I'll go on walks in my neighborhood. People do this. They bag up the dog poop and then leave the bag of dog poop on the ground. I don't, yeah, I don't understand it. Now, is that because you're probably coming back to get it? No, I have actually literally, cause I've done that crazy. Yeah, I've done that before, right? So like when I walk past it. So you bag it, leave it and then wait to come back. Well, so I have, I have on my deck. I don't know if you guys ever notice when you walk on my, at my house, you're probably wondering why cause I trip out at people all the time. So when you walk on my deck, there is a, you guys ever seen those diaper? You've got to have one. Diaper genie. Is that, yeah, right? The one that seals the smell or whatever. So I have one of those on my deck and then I also have baby wipes. So when people come to my house, they're always like, why the fuck does this guy have a diaper thing? It's for the dogs. So they get their butts wiped. I throw it right there in the trash. I take the, if I- Oh, you wipe your dog's butt? Every single time. Oh yeah. If you watch them, you have to do that too, by the way. That makes sense. Yeah, if you babysit them, it's necessary for you to do that. Okay, just so you know. If I watch your dogs? Yes, that's what I'm saying. And people think that's weird, but it's like, I think it's more weird to not wipe a bulldog's ass and then let them sit on your couch. I think that's disgusting. Yeah, that makes sense. Yeah. So does he just stand there and let you do it? Yeah, yeah. No, they like it. You know what I'm saying? So they're okay. They like it. Anyways, why I was saying that was because I, so sometimes what I do, because I have all that. I have that trash. I have that on my deck and I, so I'll drop the poop bag right by the steps up to my place. And then when I make my round and I come back, I'll do that. But that's weird they do that. Is it because possibly like, you know, in your complex, you probably have the same thing I have where they have like the trash cans that are dedicated for throwing away poop bags? No. They don't have that. No, so I go through- Maybe that's what you're- No, so I'm going through different neighborhoods. I'm not even in my complex. I go on these long walks. And there's these, I'll see the poop bag with the poop in it for three days. So I'll go through the same. Because I've seen- That's annoying. Well, I've seen people in my neighborhood do this when the trash guys don't make their rounds. So we have like, I don't know, every, I don't know, a few hundred yards, there's one of those things. Or you could throw it in there. Yeah, it's literally for your dogs. They keep poop bags on there in case you don't have any or what like that. And you just toss them in there. And whenever I pass one, and if I'm carrying one, that's where I throw it away. But every once in a while, whether it's a holiday or the guys are just being lazy or whatever, or just we have this like plethora of dog shitting that week, I don't know. It fills up that trash can and you can't put anymore in there. Then I see stuff like that. Then I see people leaving it. So maybe- So here's the story that I created in my head, right? Because I see this and I'm like, why? Why bag it then if you're gonna leave, you're better off leaving just poop because then I got plastic surrounding. Here's what I think happens. I think the dog poops and then someone sees them and they're like, ha, ha, ha. Yeah, I'm gonna bag it up. And then the person leaves and they just leave it. That's what I think's happening. Or it could be this, because this happens to me is like, cause there's some people that don't do their, pick up their dog shit. As I see it and I go like, oh here, I'll put it in the bag for you but I ain't picking your shit up. And then it just stays there. Yeah, yeah. Who's hit the defeats the whole thing? No, it doesn't. Cause if you step on a plastic bag, you're gonna get shit all over your shit. Yeah, but poop is biodegradable. You know what I mean? If it's biodegradable- We're talking about saving the earth right now, you're right. Yeah, yeah, yeah. Just put it in plastic, man. Don't wanna step on it. Yeah, exactly. Well, technically, I mean, okay, I mean this argument is this was, it took me a long time, by the way, to get used to this. I grew up in the country- Yeah, dog shit they shit. Yeah, they shit. It's fertilizer. You know what I'm saying? You buy a fertilizer for them? I know, I know. You don't pick up after birds. So I grew up, I grew up this way like that. So it was a transition for me when I became a city boy that like people looked at me and got really pissed when I didn't pick up my dog shit. I'm like, hey shit on the grass, the grass is gonna be greener next week. Fuck off, you know? Like people don't like that, you can't do that, you know? So I had to shift that with a way of thinking, but I agree with you. Like no, instead we leave plastic bags now all over the place. That can't be good for the environment. No, I can't. No. First question is from AlyssaFolk's PT. Why is there such a discrepancy between trainers on the proper form and mechanics of exercises? Is there a lot of discrepancy on form? Well, okay. I think there's debates on certain exercises, I would say. Yeah, well, okay. So I'll use myself as an example. If you watch me train, let's say you work out at a gym that I'm training clients and you see me train five different people, you might see five different variations of form of the same exercise. Well, especially like the squat. Mainly because people move differently and I modify them and change them. So that might be one of the reasons why. The other thing I can think of is, you know, like any profession, some trainers are really good and some trainers just, they just know how to make you sweat. And so they don't really pay attention to form. For them, it's all about getting the client sore, getting them to sweat and burn calories. And to them the exercises are just the means to that end. So, you know, most of my career, I train trainers, right? So this was a very common for me is exactly what you just said, Sal, is some of them are just terrible at getting clients to do the exercise correctly. And what they'll do is they'll teach it, they'll show it, like here is how you do shoulder press. And they give up after. And then after that, it's just they let them do it. And it doesn't matter that the end. And part of that is laziness. Part of that is just being naive, not knowing how to communicate and cue the client, right? Like, so there's definitely an experience piece that comes here, like even myself, like if someone did like a really bad overhead press, it took me years of understanding why they had a bad, like the lack of shoulder mobility, the inability to control their core stability and tuck their tailbone. I didn't know that stuff as a trainer the first few years of my life. So I wouldn't know how to cue it really well. Because you first have to understand what bad form looks like. Then two, you got to know what good form looks like. And then three, you have to be able to cue it for someone to get there. It takes a pretty good trainer to be able to do that. Yeah, I wish she provided some examples of like exercises that they saw, like the discrepancies because there's also other camps that like teach different techniques as for example, like a kettlebell swing. You know, there's like a couple of different camps. There's different styles of it. And there's also, you know, where people like will swing and go all the way up over their head like the CrossFit style. So, you know, you'll see that like a whole host of different people like doing the same exercise in a completely different way. Well, okay, I forget who said this or like I'm gonna probably butcher it, but I mean, any movement that's done with, you know, control and good technique can be an exercise. It's valid. Yeah. If it's done, if it's performed safely. A person can do it properly. Yeah, if you can do, if you can perform it safely and controlled, I mean, any movement can be considered an exercise. Well, and to that point too, I think that like with the certifications we've been limited with our ranges of motion. And so you'll see a lot of like trainers still coaching to like only 90 degrees or you know, only going in front and never behind your back and, you know, and all those things. So now that case on that, I think we can speak better to you because that I was guilty. Yeah, cause different certifications sometimes. Oh yeah. I mean, if you looked at, if most of the front half of the certifications that I had learned, it was a matter of fact, I believe it was, I want to say it was Nesta was the first certification that I remember hearing this. And I remember first was my trainers, they went and took it first. And I had to take it cause I couldn't believe this. But up into that point, I actually thought it was like a huge workout sin to break 90 degrees on a squat. Like if, and they were the first certification that I ever took or any of my trainers took that I was aware of that was promoting ass to grass and the whole idea that as a, it's very natural for you to be in that position that we should be squatting down to that position. And I remember when my trainers came back to me after they took the certification before I did and they were telling me this and we were like debating. I'm like, no, that is dangerous and unsafe and blah, blah, blah, blah. And like I remember fighting saying, and I was in the camp of 90 degrees. Same thing goes for the behind the neck pressing, right? That was just, I mean, I used to actually look for people in the gym that were training that way. And then I would school them on why they shouldn't and why it's dangerous. And then I would coach them on, you know, pressing in front of them. So I definitely can see where that, there's definitely discrepancies and movements like that, that I just was unaware of why certifications were teaching us that, you know, and same thing with a shoulder pressing down to 90 degrees only and not going all the way down to your chest or whatever, all the way to the back behind the neck. Movements like this, they, I didn't know that certifications did this because they're in the business of not getting sued. And if they teach all these trainers to tell all their clients go ass to grass, knowing well that 90% of the population don't have the mobility and the range of motion to do this. And they have to teach the trainer how to get them to that point. Which is a whole another level of education. Yeah, and on the other end of that, any exercise done with poor control, poor stability is dangerous. That's right. So, and it could be a curl. It could be as simple as a curl. But if you don't have the control, the stability, the strength and the ability to perform it with good form, then it becomes dangerous. So this is true for all exercises. So if you can do a movement, and I, you know, I learned this from gymnast that worked for me as trainers is they would do things that I would never, I would always think were super dangerous, but they had great control and mobility, good stability, healthy shoulders and joints. And it's, I mean, their bodies are capable of doing this and they can do it with good control and stability. Therefore it's no longer, it's not a dangerous movement for them. And by the way, I mean, this is also the motivation behind starting Mind Pump TV on YouTube. I mean, you've got over 500 exercises on there now. So if you're looking for good information related to mechanics of exercise, either ourselves are on their teaching or we've sought out other professionals in the space that we think are providing really good valuable information regarding that, there's tons there. So go there. Next question is from Coolhand Moran. Can you please go over the pullover movement? There are so many angles to hit it from, resistance curves and muscles involved depending on how you attack it. The pullover has to be one of the more underrated upper body exercises, even today that's out there. Now we include pullovers most maps programs because we know this, I think it's a phenomenal exercise and there's very few movements that work that motion, that overhead to the front kind of motion. By the way, that's a natural human movement. Humans do a few things very well naturally. One of them is to throw with accuracy. We do that better than any other animal. So that overhead to the front kind of motion is something that we should be able to perform and a pullover is a loaded form of that. In fact, back in the day, pullovers were considered a staple strength. I was just saying, wouldn't people like tout how much they can actually do? Yeah, 300 pound barbell pullovers or whatever. It was a big thing. The muscles involved with the pullover are the lats and the chest. So you're actually gonna work both the lats. So it's one of the few exercise that works both the lats and the chest. In my opinion, it's more of a lat exercise than a chest exercise. Triceps are stabilizing. It's good for shoulder mobility. Develops a nice rib cage. You get good serratus development. Those are the finger-like muscles under the armpits when you get real lean. The gills, right? So that's all good stuff. You can perform it with a dumbbell or a barbell across a bench, on a bench, you can do it with cables. My favorite versions of pullovers are typically with a dumbbell because a barbell requires more skill to perform. You have to be able to lock your arm into position to perform the pullover with a barbell more so than with a dumbbell. And you can do it on a bench. If you do it on a bench, you're not gonna get as much of a rib cage stretch. If you do it across a bench where your upper back is on the bench, your feet are down in front and you drop your hips as you go back, you're gonna get this big stretch in the rib cage. I love the machine for this, too. Oh, that's my favorite machine. Oh, when you can find it in a gym, it's for sure thrown in my routine. The Nautilus one, right? Yes. Yeah, yeah, one of my favorites. I love pullovers. No, I think it's one of the more underrated movements that's out there for sure. Yeah, definitely. It's hard to attack the lats with something like that and to get it from that angle. And I think it's such a functional strength movement to incorporate. Yeah, and if you wanna isolate the lats, it's really the only way to isolate it. With a cable is one of my favorite ways to do it. So like a rope, straight arm pull down, which is like a pullover and you get that lat squeeze. If you have trouble connecting to your lats, which a lot of people do, try starting your workout with that and then go to your pull downs and your rows and you should be able to feel like you're connecting more to the lats. You should be able to feel a pump there. Next question is from Caleb Wheat. Can you go into the benefits of squatting barefoot? Is it better to go barefoot or just wear shoes like Converse? You know, this reminds me of, I don't know how many years ago it was. It might've been 10 years ago, that guy wrote that book on running, on barefoot running. He went, I don't remember the name of the author, but he went and studied modern hunter-gatherers and tribes of people where they ran a lot and he studied the mechanics of their running and all of them ran barefoot. And what he noticed was- Born to run, is that what it's called? That might be it. Yeah, thank you. What he noticed was when people ran barefoot or those people ran barefoot, they hit the ground with the forefoot first and then down on the heel. So like the foot and the ankle acted like a shock absorber. And so he wrote this book and said, running barefoot, superior to running with shoes on, because when you run with shoes, you hit with your heel first and the shoe is trying to cover the impact. It's not nearly as good and this and that. That's why we have back problems, knee problems from running. Well, here's what ended up happening. Shit ton of people took their shoes off. Got injured. Everybody got injured. And that's because nobody had the strength and mobility, the stability to do it, right? So the reason why I'm saying this is, squatting barefoot is the best if you can squat barefoot. Most people can't. Most people you take their shoes off and you haven't go squat barefoot, they're gonna get ankles, they're gonna cave, their knees are gonna do weird things, they're gonna feel pain in their SI joint. So don't just jump into- Yeah, you have to build up the strength, support and stability to be able to pull that off. And that's gonna take some time and definitely a lot of frequency and repetitions. Yeah, you don't wanna just like all of a sudden take your shoes off because you read something like that that it's superior, you have to work your way there just like anything else, any kind of a new exercise that you're about to perform. Now, do you guys remember seeing like what are the most limiting factors from keeping somebody from doing that? Like what's to stop somebody that says, okay, I've never trained barefoot, I'm gonna start why shouldn't I or why should I? Or can I, like what are the prerequisites for somebody to be able- You have to have a really good ankle mobility and good foot strength. I mean, those are the two big things, right? The reason why people typically don't do it is they're afraid of dropping weight on their foot though, to be honest. That's at least the main concern. Yeah, that's usually why, gyms don't allow it so nobody does it, but you know, you work out at home or in your garage, you can totally do it. Here's how I would start. Like it would hurt any less if you had a shoe on dropping the weight. I know, here's where I would start. I would start by doing upper body exercises barefoot and just connecting to the floor with your feet as you do your standing shoulder press or your curls. So you're going in the direction where I, what I was alluding to and asking you is like, I couldn't barefoot squat for a while. Like, but I, what I started doing was like barefoot walks. Like if you don't, have you ever taken a walk for a half mile barefoot? Like not many people do. Not many people go walking for a half a mile or a mile barefoot, start with that. Before you go load 100, 200 pounds on your back and ask your, your weak ass feet to be able to grip the floor, stay stable and have good mobility and strength through that movement why don't you just start by doing these walks? And so I began first just with taking my shoes off all the time, walking out on the, on the concrete, walking out on the grass and the dirt, just getting my feet conditioned. Then I started playing around and just body weight, doing things like tippy toe squats, working on my, you know, my combat stretch, which is my ankle mobility. And then as that started to progress and get better and better, then I started going, okay, and then by the way, I'm now I'm loading the, the squat. I'm putting in like 135 pounds, which is very light for me. And I'm working on range of motion and depth and then paying attention to, I'm more than I'm worried about the weight on my back. That's why I'm choosing a weight like 135 that's very easy for me to move. I'm really thinking about my feet. I'm squatting down and I've already got the squat down well enough and I'm moving light enough weight that that's pretty easy, that I can put a lot of my energy and focus on how my feet are gripping the floor. Well, whether or not you, you want to make this like a regular practice, I think it's important that people consider it because you, having that kind of feedback and knowing where your pressure points are with your feet and where you're accessing your stability, I think is super valuable. Cause then too, like it's things that you can start walking and noticing that, oh, I'm gonna start, raising my heel up. I'm not even walking like on my forefoot. I'm totally flat footed or I'm pronating or all these things, this feedback that you just, it just gets masked when you're wearing shoes all the time. Yep, good point. Next question is from Marie in motion. As someone who is interested in being a personal trainer, what core disciplines should be established in oneself first before they can really train others successfully? Core disciplines that they should have themselves. Well, I think the obvious one is, it's probably a good idea to have been pretty consistent with fitness and good nutrition with yourself. Now, this may not be absolutely necessary, but I think it's very hard to train people to teach them and to relate to them if you yourself are not kind of doing it yourself. I don't mean you need to look ripped. That's not what I'm trying to say, but if you're trying to communicate to someone about consistency and exercise, and here's the things you need to do with nutrition. There's a lot of stuff that you can learn in books, but sometimes you have to kind of experience it yourself before you can communicate it really effectively to somebody. So I would say, I mean, that sounds obvious, but I would say that's probably the most important. It is interesting. This reminds me of a post I just saw from Max Schmarzo. He put out there that Elon Musk basically had built a rocket without being, yeah, a rocket engineer, or have never done it before, basically. But I feel that if you're competent and you're really passionate about fitness and you want to learn, honestly, I don't see how you can do it without practicing on yourself first and being able to get through all of that to then translate and relay that to somebody else. That would be a really hard thing to overcome just to be able to have that kind of dialogue with somebody. Well, it's like the exercise piece, right? Like to cue somebody. You don't learn the cues until you've kind of done it yourself and seen enough bodies like that. I feel the same thing goes for nutrition and or being able to build muscle on your body or burn body fat, like to your point, Sal. You don't need to be 5% body fat. You don't need to be the most ripped guy or girl in the gym, but you should have been able to take the science that you've learned from either your certifications or schooling and have applied it to yourself to have shown change, whether that is adding five to 10 pounds of muscle to your frame or reducing 10 to 15 pounds of body fat. Both of those require discipline, consistency and knowledge with the science to apply to your own body. And you, I think, first need to be able to do that to be able to communicate it effectively to somebody else. True, because one of the big factors in being a good trainer is being able to relate to the client and to connect to them. And it's hard to relate to someone unless you've kind of experienced some of what they're about to go through or some of the challenges that they may have with trying to change the nutrition and exercise. By the way, again, I'll give you an example of what I mean by you don't have to be ripped. I had this one trainer that worked for me once who had lost 50 pounds, was it, was a client, actually? He was a client, not of mine of a trainer that worked for me, lost 50 pounds, kept working out for about a year and then decided to become a trainer. Now he was by no means the most fit-looking person in the gym or trainer. He looked like in every day, like a regular guy that worked out, nothing spectacular, but because he could relate to the people because he had just gone through the journey himself. He'd lost 50 pounds. He did such a good job communicating to people. He did such a good job with his clients and his clients absolutely loved him. Yeah, because he went through it personally. Absolutely. But that's the thing, like I think you can understand, like, and you could read books and you can go through the education and everything, but until you actually apply it yourself, like you're not gonna be able to have that kind of connection like you could if you, you know, applied to yourself. Totally. The other one is the little bit of self-awareness. I think on the other end of the scale, if you're a trainer, you're probably somewhat of a fitness fanatic. So there's a little bit of self-awareness that might be necessary to realize that you are a fitness fanatic and the people you're working with are not. Right, true. So when you're talking to someone about coming to the gym four days a week and they're telling you that's too much time for them and you're thinking like, oh, you just gotta make the time. I work out seven days a week. Like a little bit of self-awareness like, okay, this person is not fanatical about fitness like I am. So it's gonna be different for them. The other thing is that comes to mind for me too is, and I feel like it seems obvious, but I remember having to communicate this to my staff all the time is that when you come across something that you don't know or you don't understand or you've never seen before or you're challenged by like immediately go home and research that. And it's crazy cause today compared to what it was like for me 20 years ago was totally different. Like to go search, seek out the knowledge and information that I may need to help this client that I'm, that I just got that is hitting me with a question. I'm like, oh my God, I've never heard that before or I've never dealt with that issue. Let me go home and figure it out. Like, I think that's just part of it too is just if you're constantly seeking out new information and knowledge, I think that's a great discipline. You should be, if you love and you're passionate about this, then a lot of what you should be reading should be related to the type of people that you're probably gonna be helping. Totally, look, Mind Pump is recorded on video as well as audio. Come find us on YouTube, Mind Pump podcast. You can also find us on social media, Instagram. That's the place we're at most. You can find Justin at Mind Pump Justin, me at Mind Pump Sal, Adam at Mind Pump Adam and Doug the producer at Mind Pump Doug. Here's the part that gets on my nerves. Really annoys the hell out of me is when they twist it and they sell it as this is self love, okay? This is me loving myself. It's not. It is not loving yourself. Loving yourself means you have a sense of discipline and you also check some of your indulge.