 Welcome to Mind Pump, the number one fitness and health podcast in the world. This is a Q&A episode where we answer questions asked by our audience, but the way we open the episode is we cover current events. We talk about our lives. Sometimes we mention our sponsors. Here's what went down in today's episode. We start out by talking about how we read to our kids, Justin likes to make up voices and inject poop jokes every once in a while. Then we talked about the Chris Dillia comedy special on Netflix. The guy's hilarious. Then I talked about how I got hammered on YouTube for making funny faces while I worked out. Thanks everybody. I appreciate that. His o-face. Made me feel a little more self-conscious. I talked about how Trump did a very asshole move and demanded that his name was on the stimulus checks. Narcissism into one. Did we expect any less? Then we talked about savings and how our purchasing habits might have to change, but it might be a tough pill to swallow. Justin brought up Ted Kaczynski and serial killers. You want to lighten the mood a little bit? Yeah. Add a little gasoline. Then I talked about our generation and how this situation might define us for future generations. We're going to think about what we're doing. We talked about how teenagers are messing up the Netflix algorithm. Adam actually referred to them as teeny boppers. Yeah. He sounds like he's 70 years old. Yeah. It's an old-school term. Then I talked about sleep and COVID. I guess a lot of people right now are reporting that they're having really vivid, weird dreams. This is apparently natural and normal for people under more stress. Justin talked about how his kids are using his iPads a lot for school and that led us to talk about blue light blocking glasses and their value. Now, if you're on a screen a lot, whether it's TV, iPad or computer, you want to block some of the damaging blue rays that you're getting from those electronics that can actually cause problems with your eyes, can cause eye strain, and some people it causes headaches. Also, if you look at electronics right before you go to bed, that can disrupt sleep. Then you put on really strong blue light blocking glasses. Now, Felix Gray is a company that we work with, and they make both. They make the daytime blue light blocking glasses for when you're working during the day, and then make the ones that are stronger that you wear before bed so that your sleep is more productive and deeper. Because you listen to Mind Pump, we have a link for you. We'll hook you up. Go to felixgrayglasses.com, that's F-E-L-I-X-G-R-A-Y glasses.com forward slash Mind Pump and get hooked up with free shipping and free returns. Then we talked about our friend, Jason Phillips and NCI certifications, and they are doing a $1.99 free audiobook about how to work on nutrition coaching secrets. In other words, if you're an online coach or thinking about online coaching for $1.99, you get this whole course that's going to help you become a better instructor. Then I talked about New York City reporting the highest amount of deaths that they had in a long time, but that was due to a new way that they're counting. Then we talked about how China is censoring research shocking. Then we got into answering the questions. The first question, this person's talking about how some trainers are telling them to not squat below 90 degrees because it's dangerous. So we kind of dispel that myth and talk about when squatting below 90 degrees is appropriate and why it can be better. The next question, this person is having trouble staying disciplined, they're very unmotivated to work out at home. So they want some tips. So we talk about what you can do if you're like most people falling into a bit of a rut because you can't go to the gym and things are weird right now. The next question, this person's getting very few steps every day. Again, this is probably common for a lot of you. And so they wanted some recommendations on what they can do at home to work on mobility and activity. And the final question, this person is having issues with their IT band. They're tight and they're causing pain and they can't seem to get any relief. So they want some mobility answers. So we give them to that in that part of the episode. Also, we pointed to a new site that we have a new page called Mind Pump Webinar. If you go there, so it's mindpumpwebinar.com, go there, you can sign up and you'll get notified when Adam's class gets posted. So Adam actually did a whole mobility class that he taught himself, and it's free. All you got to do is register at mindpumpwebinar.com. Also, all month long, Maps Prime and Maps Prime Pro are both 50% off. Now, both of these programs require no exercise equipment. Both of them work heavily on mobility. Maps Prime teaches you how to set up your priming sessions before your workouts. Maps Prime Pro is all about correctional exercise. Now they can be used individually, but they are also complementary. Again, no equipment required, and they're both 50% off right now. Here's how you get those programs. Go to mapsfitnessproducts.com, search for the one you want, and then use the code Prime50 for the discount. That's P-R-I-M-E-5-0, no space for the discount. So you do this, Sal? Like when your kids were little, you would kind of read them bedtime stories, but then you take over and kind of add characters to the different people and make up different things, make it funnier or whatever. My kids are incessant about me making it funnier. Really? Yeah, they won't let me just read a story. That's too boring for them. So I make up all these different characters and try and give them accents, and obviously the fart, the poop, and all that kind of stuff. Jokes, like home runs. Those are the jokes that keep coming. Yeah, keep giving. Yeah, you know, the fart jokes. Now do you have to, and I'm wondering, this is a dad right now because I've started reading to Max, and that's, oh, I've been reading to Max for a long time, but he's finally paying attention, right? So that was a big milestone for us just like literally two and a half, three weeks ago. So the routine is this, like we get him ready for his bath, he gets his bath, as soon as he gets out of his bath, Katrina normally bathes him, although I've been bathing him lately. She normally bathes him and then brings him over to me after she's got him all on his PJs, sits him down between my legs. I read him a book, right? Oh, that's awesome. Yeah, and I was reading, you know, going through like his, all of his books that he has, he's got a ton of books, and I'm going through all of them. And then I find one little blue truck, which is like, I just keep reading that one because that one's like, it's the most fun for me to read because I throw the accents and I do characters. Yeah. So it's like, it's, I throw like my redneck accent. It's like a total, like, this is about Trump. Yeah, see, he did it too. Trump and tractors. So it's like my, my redneck accent when I do it and he loves it. And so I just keep reading that one over and over. I try other ones, but you know, it's funny too, but I guess I never thought of it. I want to write a children's book now. I have this desire to do it because I feel like it'd be fun. I don't think it's that hard. It's a great market. They're not like really deep stories. No, but there's, you gotta be, you gotta have the right, you gotta hit the right button in order for it to go. Well, as I say, some of them are, but I know, I mean, I know you guys have read Give a Mouse a Cookie. Have you read Give a Mouse a Cookie? No. Okay. Give a Mouse a Cookie is a famous one. I remember it. Yeah. Yeah. It's a, it's a big book, but it's terrible. I mean, it's like, does it rhyme even? And it's the, yeah, sometimes the books about the illustrations, sometimes, yeah, it's like kind of like funny, whatever. I, yeah, there was this one about like this, this misbehaving koala. And so I was reading it from, you know, the, there was this guy who's like the dad or whatever. And so I was making him this angry old man, you know, like, and like always like yelling at the, the koala for misbehaving, like, I'm dim koala ring. You know, like, and just making it like all expressive and everything, but it's just fun because you take it over and you just change the whole story and the narrative and everything by, you know, adding a character to it. Now, are you, are you still reading to your boys or are they, they read on it? Oh, so you are still reading? Well, cause they, again, this is all part of the distraction, you know. And they want entertainment. They want entertainment. Yeah. They want entertainment. They want to keep it going from I was upstairs and now I can kind of drag this on this whole going to bed thing. Like they can like, dad, but you read this and it's so hilarious and it's great. You know, and it's like, I'm like, all right. All right, let's do this. It's one time. It's good times, man. It's good. I enjoy it. I enjoy it. You don't anymore though. Yours are all. No, I don't read to them, but we do things like, uh, I'll get it. We have, I'll get a blanket and I'll put it on the ground and I don't do this. My son, I was 14, but my daughter will sit on it and I'll just rip her across the, the floor just holds on as hard as you can. And then I'll do that. And then with my son now, the workouts that we're doing together, that's kind of our bond. That's when, that's when he'll start to ask me questions like, you know, that he normally wouldn't ask when people are around. Yeah. So he'll be lifting weights and he'd be like, something like, Hey, uh, um, how do you know when a girl like, you know, like likes you? Do girls smell different? Oh, I watched. That's a good question. Hey, speaking of that question, did you guys want, so I, did you guys watch, uh, Chris Delia's, uh, Netflix? That's the one we were at. Well, yeah. Cause I started watching it. It was the same exact. That is the show we were at bro. No. Yes it is. That's San Jose night. That's San Jose. I didn't know that was the same shirt on. He had exact same act and it's the, it's the same auditorium. I wonder if it was our show or like a different taping of the same place. Unless it wasn't the same clothes every day. That was what he was. I'm sure I think he does for the, for the taping. I thought I heard though, I thought I heard him say the city though. And I don't know, he was making fun of Boulder. No, no, but I think, did you watch the whole thing? Most of it. Yeah. I think, I think at the end, they actually tell the city. I want to say it was like, I remember all the jokes, but it was, it was a funny standup. He did a good job. Well, he does a part that is the, and I like, I like the comedians. He doesn't do it obviously as much as Chapelle. I mean, Chapelle is the master. He's the king. Yeah. He is the master at really challenging the way we think, right? The way society is decided. Well, you just don't know what direction he's going. You think he's going somewhere. Right. Yeah. That's why he's so great. You don't know if he's supporting your thought or he's fucking shitting on it. And then before you realize it, he just made fun of everybody. Yeah. He takes everybody for right, which is epic, right? And so Chris did that in the standup he did out with the whole, how do you know somebody wants to see your dick? Oh, I love that one. Yeah. That whole, that whole like skit that he did was, because he's like, let's be honest, like, how do you know for sure, for sure? You know what I'm saying? Like, you know, for sure, without someone actually saying like, Hey, I want to see your dick. And he's like, which only happens once or never in your life. Yeah. He goes one time or never in your life. And it's usually a bum that says that to you. But you're just saying that, just what you're working with. Remind me of that. Dude, how do we know for sure she really likes me? Well, dude, speaking of funny. So YouTube, of course, is the land of the trolls. We all know this, right? Yeah. Yeah. And I... The land of the trolls. Oh, man. And, you know, I don't care what you put up there. I don't care what video you put up there. There's someone who's going to say something about you in a way that's going to make you be like, Oh, right? Yeah. So I did the video, the big arm video. Actually, Eli filmed me doing a workout, and then I talked about why I pair certain exercises together. And I, you know, I connected it to a free guide and all that stuff. Great video. Were they challenging your arm size? No, dude. No, nothing like that, bro. Okay. So that's why I'm going to ask you guys, because you guys have seen me work out, right? Yeah. Yeah. Do I make funny faces when I look? Oh, yeah. Yeah, you do. I did see that coming. Damn it. Yeah, yeah. Damn it. I do all it to everybody does. Yeah, but... Those are your orgasm faces. Yeah. No, they're not. Yes, they are, bro. No, they're not. Yes, they are. No, it's not, dude. Yes, they are. You can do side by side comparison, like, right? Before you get a nut. I've done surveys on this one. Wow. That's what it is, bro. That's why you, yeah, you just gave it up. No, I don't bite my lip and make this face. We're going to call Chesco on this one. That's terrible. Wow. Yeah. What's the face even? I don't want to see it. They were like, Oh, I love Sal's lifting face. Oh, he's got the greatest lifting faces ever. I'm like, Damn it. I got to worry about how my face looks. Your O-face. Hey, you want to hear some asshole shit right here? Bro, this is, it's, I'm only laughing because if you don't laugh, then what are you going to do? Right? This is like some serious. This is why a lot of people don't like Donald Trump right here. It's a great example of why I don't like him. You know those checks that are going out to people, the stimulus checks? Yeah. Yeah. I saw this. He made them put his name on the subject. What a fuck. That's the most narcissistic thing I've ever heard in my life. Yeah. Yeah. Oh, I don't know. I disagree. I think the most narcissistic thing is what he did yesterday or the day before playing a highlight reel of himself at a fucking live friend. Oh, I saw that. That was so, oh my God. That's so bad. I was dying laughing. It's like, that was when like I was at my friend's house and we were reminiscing about high schools and like which one was better, like minor, and like whatever, stupid. Oh, I'm going to bring out my highlight tape, bro. Breaks out, makes me watch it. I'm like, what am I doing right now? I'm watching your high school highlight film. Like that was what he did to the news. Well, whatever you bring this stuff up, Doug cringes because you can't help but divide the audience in half. And the half that doesn't like him assumes because we're laughing about it that we're supportive of it. And the truth is- You got to laugh. What are you going to do? I think that people get so, they get their panties in such a bunch that we can't have conversations about stuff like this without laughing about the situation. Well, here's the truth, okay? The truth, I know this about us. We either support or are against actions, okay? Not the person. I know a lot of people are like, no matter what, I love this person. That's a massive distinction. No, so there's things that he's done that I'm like, good job. There's things that he's done that I think you're an asshole. Him making the treasury put his name on the subject title is an ass move. That's like a, imagine this, imagine you're not a Trump supporter. You need the money. Now you're taking a check. You reminded that he's the president. What are you doing, dude? That's the most narcissistic thing I've ever done. And now I saw, I read a report, which is why I want to clarify this or have you clarify this is that, because I know there's somebody listening right now that is, that's not funny. Because he did that, because there's articles that support this, and Duncan pulled us up about him writing on the check. I saw it actually in complex. Complex, thank you. Yeah. Complex. Complex? Yeah. Complex wrote up a whole article that because he put his name on it, it's going to stall the stimulus checks. That's not true. It's not. No, no, no. The Treasury said everything is exactly on time. It didn't stall anything at all. Well, it's just a follow-up, because didn't he tweet about, he didn't want to offend anybody who said not my president, so he's not going to give him a check? No, that was a joke. That was a joke. That was a joke. Yeah, again, this is information. You know, you see his little face, and it was tweeted from him, but it sounds like something he really would tweet. Well, the thing he did about the video that he played, what he did is highlight reel. That, is that an asshole thing? That's a politics thing. It was just really... Oh, it was a power move. Very smart politics, because he has all these live cameras on him, and so now if they turn off, they look like they're hiding something, and now he's playing a video about how awesome he is and about how shitty the media has treated him, which is this narrative that he's using. He was giving himself some positive press in the midst of everybody else like hammering him. Yeah, so it was just politics, and politicians do just shit like that all the time, but the check thing is just why? Why are you putting your name on the... It's almost like he wants people to feel like... It's comical, dude. Yeah, it's his money, which is so... Anyway, which also led me to think about this, is that, you know, this is gonna be a very difficult thing to communicate to the country, because once things open back up, and we all go back to work and follow precautions, but we have to. We have to go at some point, and the experts will decide when, at some point we're gonna go out into the world and have to work, and it's probably gonna be before everybody's vaccinated. I don't see how anything can survive that long. We have to go out and go and work, so that means we're gonna be exposed to the virus and all that stuff, and so at some point we're gonna be out there, we're gonna be working, we're gonna be producing, and what are they gonna communicate? Are they gonna communicate to people, hey, look, here's the deal. The reason why so many of you were in such a bad position without working for four weeks is because you didn't have any savings and you had a lot of debt, what we think you should do now is when you go out, go work, be productive, save your money, don't spend too much, but you know what that'll do? They'll never communicate that. Yeah, because that'll then- Slow down, yeah, yeah, no, they'll never communicate that because that doesn't stimulate the economy. It doesn't make it look like we're buying more things and we have to produce more things, so there's no way. But that's the right message. It is the right message. That's the right long-term message. Well, I mean, that was what Peter Schiff was trying to explain, right? And I think that, and I think you did a good job and I think it was the last intro that we did of explaining and relating also to fitness and what we do that, you know, he may not be the best communicator, right? Like he's, I mean, he's, but he said a lot of truths that fucking sting and it came off the same way probably so the people that didn't like it and were turned off by it are probably the same people that would be turned off if I was sitting in front of them and I said, hey, listen, you're fat, we need to lose that. You know, I'm saying that's a bad way to tell a client. Yeah, it's like abrasive. Yeah, it is. He's just not gonna help them. Doesn't matter if it's true or not. Remember what I'm saying? Even if it's true, it's a better delivery. There's a better way to do it. It's a very, exactly. It's just not going to be well received by a lot of people. Now there's some people that are very self-aware and they're like, yeah, I needed to hear that. I am, I know, and I'm going to work on that, right? So there's definitely a percentage of people that listened to his episode and went, fuck, man. That was a reality check. That is right. We should be, we should have enough in our savings to handle two or three months of not being able to work. Of emergency. Right, right. So, you know, shame on me or whatever. There's some self-aware people that'll take it that way. But then there's a lot of people that will be turned off by it because it stings. But the truth is, it is the truth. Well, that's what I mean. There's a better way than to present it. What a, you know, imagine this. Imagine you are the president or a spokesperson for, you know, and you're trying to tell people what to do. And you know the right, the real true long-term answer is like, hey, everybody, go back to work, work hard, be brave, take precautions, and save your money. Save your money because we're so far, you know, everybody, so many people carry so much debt that if something like this happens again, if there's another spike in infections, and your town, your city, your state needs to quarantine people, you need to be able to survive without working for a month or two. But know that if you tell people that, and they start doing that, you know, people are going to buy less products. We're going to see drops in sales and production, and you're going to start to see this market correction. What a weird, difficult position to be in, you know? Because it'll hurt you if everybody does save. It'll hurt you politically. It'll look bad. So, I have an interesting theory. This has nothing to do with like COVID and all this kind of stuff going on right now. This is like about serial killers, okay? Stay with me. Okay. All right. So, we've been watching The Unabomber in his own words, and I know this is something that's, I guess it's been out since this year, but I just started watching on Netflix, and this sparked a conversation with me in Courtney, and she's like, I don't know why she's so like, just drawn to any kind of murder, mayhem, whatever, that's happened. Like, her favorite podcasts are the ones that like talk about all the old crazy murders people have done, you know, all over the U.S. And I'm just like, oh, and you're bringing that home, and you're, you know, and you're wondering why you're not getting great sleep. But anyways, so. She's all adjusting. Can you dress up as a serial killer tonight? Can you lock it? Yeah. Wow. Yeah, I haven't tried that yet. Give that a go. But, hi honey. Ah! Oh my God. Oh no! Yeah, I don't know how happy I would be if she was okay with that and she was turned on. It'd be a little weirded out if she was like, yes. Yeah, yeah. How do I explain this, the authorities? Yeah, so anyways, back to my point, basically we were thinking about what, okay, so in the 70s, there was a lot of serial killers that kind of sprung out of nowhere, right? Yeah. And if you take it back, like in the 40s, 50s, like Courtney was actually telling me that back then, infants, they didn't think that infants felt pain. And so they would like perform surgeries and everything without anesthesia, and they would just give him mild like muscle relaxants and things like that. And then this was carried on in the medical profession till like the 80s. So like they would perform operations and things on these like little infants. So why I bring that up is because in the documentary with the Unabomber, he was talking, the brother I think was talking about his conversation with his mom, where his mom was saying, I think he's this way, because when he was real little and he was like an infant, got really sick. And so they sent him off to the hospital, but they would not let the parents come visit and nobody visit and just left them there. And so for like a couple of weeks, and then when they came back and they picked him up and they got reintroduced, he would not look at them in the eye. He was always looking off into the corner, did not want to get touched. Oh, that's fascinating. Yeah. And so like all this, this kind of behavioral change happened immediately. Used to be like a really happy, lighthearted kid, infant was like very smiley and laughing and stuff. So anyways, so our little like personal theory was that because they handled this with all these like infants and all that like, who knows later on what kind of human being that created. That's interesting. That's an interesting theory. You know, the Soviets did some pretty crazy experiments that you would never want to replicate because they were just terrible, but they did some where they would take orphans or babies. Yeah. Didn't they do the triplet thing where they separate them and they put one of them through like a shitty household? They put one of them through. They did that here. That was an American study. Oh, really? I can't believe this. Yeah, do you remember that? No, I thought that was a Soviet. That was here? That was here in the 70s. They took, it was twins or triplets. Triplets. Yeah, triplets. They were triplet orphans and they put one of them in a wealthy household, one of them in a middle-class household and one of them in a poor household. That was here? That was, and they didn't even let them know the triplets never knew that they were triplets. And they ended up finding out later on in their late teens that they had brothers that looked exactly, that's on Netflix. That's a show on Netflix. Yeah, I have seen that. And the three of them, you remember, they were separated from their parents, their orphan, three identical strangers. It's a really good movie. Super good. They were separated from their real parents as infants and that does, studies show that that does create some issues. So all of them, all three of them had a tendency towards depression, but the one whose parents, whose dad was, you know, super overbearing, not very loving, committed suicide. So out of the three, one of them committed suicide so they could clearly see the influence of, but the Soviets did studies where they would take babies and half of the babies, they would tell nurses, feed them, change their diapers, but don't hold them, don't cuddle with them, don't play with them. And then the other half, they said, do your normal stuff. What a terrible study. And they found that the half that weren't played with, cuddle, whatever, they failed to thrive. They grew up with all kinds of issues and disorders, really terrible, terrible stuff. So that stuff, and what happens is it influences the way your brain and your nervous system develop at that early age. So of course, you know that between the ages of five and seven, the greatest pathways are being cemented at that time. So think about that. At five and seven, you just think because the kid is not, they're barely having a semi-conversation at that point. So a lot of parents don't even think about that. That's why I'm so careful about my words and the things that I say around, even my son now, I try to put that practice in place because when he starts hitting that three, four, five age, I mean, he is just a sponge. And they don't know how to interpret or what's right, what's wrong. I mean, it just, it cements that as a pathway. And then they react as they get older. You learn fundamental, like you learn these like hardwired behaviors. For sure. If you learn to like ignore or cut something out because it's too scary or too frightening, then that can become a behavior that you end up having. I remember going through therapy and taking, having a really hard time. I've talked about this, I think once or twice on the show before, and I know you guys know this. Like I admit that I'm like, I'm the worst person to give a gift to. Like just, I can just. You don't accept gifts very well. I'm second. I'm just, I'm terrible at accepting gifts. And it's not because I don't like things. I mean, I like, I like things. I buy things all the time. So why wouldn't I like things from someone else? It's free, right? You are a bit of a gold digger. No, but really though, it caused a lot of issues in relationships that I had through my teenage in early twenties. And it took a therapy and a lot of like self reflection to kind of unpack and figure that out. And what that is from, it goes all the way back to when I was, you know, seven, eight, nine years old. And, you know, this was seven, eight, nine, 10 were some of the harder years for me as a kid. That was right after my dad's suicide. My mom remarries within less than a year. She was already remarried into an abusive relationship. And part of what caused a lot of the turmoil in our house was always money issues. We didn't have, we had it for a little bit. Then we didn't have it. And also, of course, what would you think are the, some of the hardest times for a family during that time? Anybody who's had a similar childhood could probably relate birthdays and holidays. Birthdays and holidays where you're supposed to buy cake and buy gifts and buy stuff. Lots of pressure. It would put a lot of pressure on my mom and dad and then they would turn into these massive fights. And then a lot of times I didn't get anything or I'd get a check in the mail from my grandmother for my birthday and my mom would need to use it for food. So you do that now as a seven, eight, nine year old. I was angry. I was bitter. And then by 10, 11, 12, then it becomes something that it's just, it's, this is common. This is normal for me. So then eventually as a kid, you shut that emotion off to be, I'm not going to be excited about my birthday. Who knows if I'm let down. Yeah, exactly. So then I become numb to receiving anything because I may not get anything or I may even get something taken away during that time. And then you fast forward 10, 15 years. Now I'm a grown up. That's just way long gone. I have a beautiful girlfriend at the time and she wants to shower me with a really nice gift and I go, oh, cool, thanks. Yeah, yeah, yeah. You know, I have, and I, and I, and it doesn't matter how much they would, they would probably get upset because they're kind of stupid. Oh, totally. Totally. Cause I, and I can't even, and you know me, right? I'm so, I'm, I'm me. I'm a hundred percent me. I can't fake, I can't fake things. It just, it doesn't, it doesn't go with my, my, my integrity and who I am. And so I would know that it was coming. You know, after a while in my twenties, I would be talking with, you know, and knowing my birthday's coming, I'm going to get a gift and I'd be thinking about it. Like I got to fucking, you know, Yeah. Oh my God. This would be like cracks in front of the mirror. Oh, I, I, bro, this is real, real talk, you know, and I don't, I haven't shared this much with people, but I absolutely would have these, you know, when I'm self-aware enough to, to know there was a problem and I had enough people telling me I'm terrible at it. It caused issues that I would, I'd have like to, I'd coach myself up, okay, you're going to, you're going to get a gift tomorrow at them and you're going to, you're going to like it. You just got to hug them right away so they don't see you. And then it happens and it's like, it's like the most awkward feelings. Comes out fake, man. Yeah. Is he faking it? Yeah. It's fake because I have already trained myself for so many years to be hard about it and to be numb about it that it, and it can be, Now, are you better when someone gives you a gift when it's not on your birthday? Is that change it? Because it's nothing that you're like, okay, my birthday is coming up, Christmas is coming up. Or they did something specifically with you and mine, just randomly. Yeah, like if someone did it on a random day, would you respond differently? That's a good question. If I go back and I, because Katrina's good at doing stuff like that. She's really good at like just randomly, you know, bringing me home like a shirt or something that she found or, so let me think about that. I don't, you know, honestly, I'm still shitty. You know what I'm saying? I'm still terrible. I'm still not good at just getting any. And so this started, this is a trend that I started, like God, this was like 10 plus years ago, both in my family and with clients is, I would tell people, please, if you're going to get something for my birthday, please get me things like toilet paper, toothpaste, stuff that I know that I'm going to use. And I felt why I did that was because I felt like, they didn't feel like they put a lot of thought into it. So they didn't feel like it was really special. It's shit I need anyways. And you don't feel bad about being like, and then I don't feel bad about, cool, rolls of toilet paper. Thank you. So that was like the big joke in my family that my sister was great about it. Every year for Christmas, I got this, she would, and she would be decorative with it. She'd make a cake out of toilet paper and she'd wrap it all up. I love my sister, right? So she would do things like that because she knew and it was the truth. That's what I wanted. Like I'm like, at that time, I was already making enough money that I could buy the things I wanted for me. So I didn't want people to try and get me something like that. But isn't that weird how it becomes so hard-wired? And even though you're aware of it, it's because it's hard-wired that you just have to, knowing, being aware of it is the good part, the hard part, changing it almost impossible. So it's not going to change. So I'm almost 40 years old and it's still work. It's still hard as shit to this day. I mean, thank God. And the reason why Katrina and I work and it hasn't ruined our relationship is because I, by 30, I was already so aware of it. So you warn her. Yeah, you communicate. You say, hey, listen, and I express what it, this is who I am. And I am very grateful for anything you get me and I appreciate the thought and just- But it's not going to come across that way. But yeah, exactly. And she does. I remember the very first, it was our first New Year's, it was the first gift she ever got from me. It was, we were barely, we'd only been together for a few months. And she bought me a freaking, platinum Tiffany's dog tag. I mean, the thing's probably a $500 necklace and we just started dating or like that. And she gave it to me and I was like, oh, cool. And she was traumatized afterwards. She was like, no. She was one of the nicest gifts that I've ever got. She was like, I told you. I know. I told you, that's how I do it. I know, I know. Yeah, for me, it's so hard to ask for help. It's so hard and I couldn't, and I never understood why. And I think it's because I was the oldest of four. I was always told to be the leader, to help your siblings, to be strong for them, watch out for them in school, do this and that. And so I never learned how to be vulnerable. I never learned how to ask for help. And it's, till this day, it is so hard. Like if I'm sad or depressed or whatever, I'm good at with my words, because that's what I've learned. Like you, Adam, I've learned, I'm self-aware enough to know that I should verbalize it. But you can't tell otherwise. So Jessica will be like, well, I know you're telling me that you're feeling a particular way, but I can't feel it. It doesn't make any sense. She's like, I hear your words. I'm like, listen, trust my words. I'm just now getting good at that. Yeah. I just bury that shit. Terrible about that. And it was really, it was a competitive thing for me. Because of my brother, you know? It's like, he was, he was always like so smart and like, you know, got good grades and like did everything like by the book and all this. And I was always like trying to, you know, carve my own way and like, you know, I just didn't agree with anything. He was doing it. And so I would try and do like the opposite, you know? And so it was just like one of those things. I don't want to help. I just want to do my own thing. Oh, you know, you know, it's to bring this back around to like COVID and what's going on right now. I think this is happening a lot right now because a lot of people are having to be inside of themselves. You know what I'm saying? Because you're forced. Yeah, you're forced to. And so, and we're seeing, we're seeing two sides of this. We're seeing the unfortunate side, rise of depression, rise of suicide, spousal abuse, child abuse, alcohol, consumption. So that's, to me, those are the people that can't handle seeing themselves or dealing with themselves. They need to numb reality. Right. So then they either numb it or they express it in a bad way. And so then you have the other half that's happening. So that's the good that's happening right now. And it'd be very, it's going to be very interesting as a whole, you know, society, how we come out of this situation because I am still getting good stories and conversations with people that are connected to me, that are talking about what we're talking about right now that, you know, this has caused a lot of self-reflection on the way you communicate to your kids, the way you communicate to your partner. What you took for granted. That's the biggest. What you took for granted, the way you handle your finances, the way you've projected things just for other people, because now none of those people matter because you're not even seeing them or talking to them anymore. You're all, it's all about you and the things that you choose to do. Well, dude, look at, generations are often defined by how they handle the toughest things that happened during those generations. Like you go back, what they often refer to as the greatest generation. This was the generation that fought in World War II and then came back and then we had an explosion of families. People came back from war. The boomers. And they saw death, they faced it. It was like, oh my gosh, this is terrible. We dropped nukes on another country. Then the war is over and you have a bunch of people having lots of kids, being very productive, valuing family. And that's why it's often referred, it's not perfect by the way, every generation's got their shit. But that's, and so we're gonna be defined, unless something worse happens, which I don't hope not, right? We're gonna be defined by how we emerge out of this. And you know what? You're right. You don't grow when you feel comfortable. You never grow when you feel comfortable. You only grow when you're uncomfortable and things are hard. And so this is our opportunity to show how we come out of it and how we grow. You know, Justin, you brought up Netflix and I have to say this, because I've been meaning to, I've got a bone to pick with Netflix now. So you remember, I brought this up, I think a while ago that I noticed that Netflix was ranking the shows, like that are trending, the training artists, which I thought was- The top 10 in the country. Right, yeah. I thought this was so brilliant when they released it a couple of months ago. And man, I found some really good movies and shows because of that, completely fucked now. Why? The teenagers have fucked the algorithm. Wait, wait, so- Because like more than 50%, it's because of all these, and this is what I, this is my theory. Because of all these kids are not in school right now, they're all home, so they're all binging TV. So you know, the adults probably, if you're in your, if you're like our age, you get to watch a show or maybe two, if you're lucky, unless it's a really weird binge night or something for you. But on average, you probably only get enough time to probably watch one or two shows. But if you're a teenager and you're home with no school right now, you're watching fucking 14 shows in a row, which is screwing the algorithm up. No, I think you're right, dude, because you know that one, that one documentary you just told me about the other day? I had no idea it was even in there. Yeah. And you know, like there's, I guarantee there's a lot of gems in there I don't even get presented because these algorithms are like so far, like from what I'm actually going to watch. Sausage party, number one movie in the country, like, huh? No, the way I'm like, so I've been sucked in like for two or three different of these ranked top five right now trending. And it's such a stupid teeny bop or fucking show. You sound like you're doing that. Oh, my God. Like there's a, there's the one right now that it kept popping up in my feed and it's the football one, all American. And it actually, the preview of it looks really good. And it's not horrible. But they're vampires. You know, but it's so, it's high school drama. You know, like the, it got me to watch it because I was like, oh, a football player and he's all Americans based on a true story. Okay, this is cool, but it's, the whole show is around high school drama. Oh my gosh. Yeah. You know what's happening right now because you just made me think of something. So I've been reading article, so this has been happening to me. So let me know if you guys have noticed anything. Have you guys noticed that you've been having more vivid dreams that you remember, or have you noticed any disruptions to your sleep? I've been actually getting a little bit better sleep. Yeah. Deeper sleep. Yeah, I don't know. Yeah. Okay, well, I've had, I haven't had sleep for almost nine months. Well, yeah, you're talking the wrong crowd here. Sorry about that. Well, anyway, anyway, apparently more and more people are reporting challenges with sleep and reporting more vivid type dreams and they're relating it to stress. They're relating it to the fact that things are changing. But they're, but they're also, this is my theory, I think more people because they're off schedule are doing like what you're saying, Adam, where they're watching more movies, more Netflix and they're watching it all the way up until they go to sleep. I was actually wondering about the statistics for that in terms of screen time and in terms of like everybody watching iPads to the TV, kind of going from phone to like each one of those electronic devices, because I started to see a trend in my own household of when I would get home and like the kids are on the iPads, but they're justifying it because they have to do schoolwork. Yeah. And then they, from then, now they want to do the game after they're done. And I'm like, no, like let's get rid of these. And they only got those because now we're in a situation where they're doing virtual classes. So it makes sense. But then I'm like, oh my God, they need to be wearing their glasses. And you know, this is something that I, like I was good about it when they're watching TV, but I didn't even like think to also have them wear their glasses, these Felix Gray glasses when they're on the iPads too, because it was just like, Oh, it's quite worse. So much. Yeah, so much worse. Well, my time there on there. My kids' school actually recommended to all the students to wear blue light glasses. No way. Yeah, they did. No way. Yeah, it's smart school. It's probably going to be something. I believe this. I believe that you're, and I think we're already seeing it because I know that Felix Gray has partnered with like Apple and Google and some of these big companies. I think that as more and more research continues to come out about the strain that it puts on your eyes, that it'll be, it'll be just like safety glasses. And you see the way you see when people are doing construction. Yeah, in construction, like, I mean, how often does someone get their eyes shot out with a nail gun or something? Very rarely, but enough for them to mandatory make that a thing you have to do. Behaviorally, I can 100% verify that their behavior is different when they're either wearing them and then like transitioning off of them or they're not wearing them. And then they're trying, it's like, it's like they turn into these like chimps. They're just like, So I ran a little self experiment, not even unknowingly. I have not worn blue light blocking glasses at night. Now for probably for maybe four weeks since all this went down. And to be quite honest, it's because I just forgot. I think everything that's going on right now, I didn't think grab my blue light blocking glasses when I'm watching, you know, late night TV or whatever, right before bed. Two nights ago, totally remembered. I'm like, why am I not wearing these? So I started wearing them. Huge difference, huge difference in my sleep. And the only reason why I can tell the massive difference is because I went from wearing them to not wearing them to wearing them again. So I think you forget when you're on them consistently that they make that big of an impact. You know, Justin, you speaking of education, did you guys see what Jason Phillips is doing this month? No, what? So he's got his, and I talked to him when he was building this out like so, and he didn't like a month or two ago, he was telling me like, Oh, he's building out this whole like course on how to basically build a coaching business. Which we get questions a lot. We have a lot of trainers, and especially right now, because of the time everyone's now home. And if you were a trainer working in a gym, this is obviously a tough time for you. And so we've had a lot of like, you know, virtual coaching questions. And so he was going to put together, I thought originally it was going to be this really expensive like course or webinar, but he's doing it for $1.99 for our mind pump listeners. Look at that. What is he teaching? So it's a whole course on him build, how to build, it's called coaching secrets, you know, for how to scale your business as a trainer with virtual coaching. So the business end of his nutritional coaching. He basically lays out how he scaled from a, you know, in a three month time from zero to six figures, and then from six figures to seven figures, the pathway of- Smart. Well, yeah, it is smart. I mean, especially if you're like a, even a trainer that's just focused on fitness to be able to, you know, enhance your offerings and have that as another addition, you know, for revenue. Like I think especially now, like any kind of virtual option is going to be good for. It's smart because, you know, he's, what he's doing is he's giving people the opportunity to see how good his stuff is for almost nothing. That was the point I was trying to make, that what I've loved about working with Jason so far is that- It's more business. Yeah, it's good service. It's almost, everything he's done has been almost free for mind pump people. So he's done a ton of great free coaching that's extremely valuable that most people are selling online as e-books. He's done for free. And then something like this that is of extreme value for $1.99. I mean, at that point, I understand that too because to me, I want serious people, like not to waste my time or waste the time I'm doing it because he's got a lot of cool stuff that's attached to that too. Hey, I want to share this before I forget. So there's a site that you can go on, I think it's called World Health Meter or something like that online and they actually track and measure the US's reported infections and death rate. And so they have graphs and stuff and you can see if the curve is flattening, if it's going down. And it has actually now for a little while now look like it's starting to flatten and curve down, right? But today, we got the highest reported number of deaths that we've had ever. So everybody's freaking out. And the news articles literally say, highest record number in all of the US or in a specific area. So far, so far in the US, right? And the headlines all say, highest record number of deaths in a single day. Here's what they don't fucking tell you. It's because New York went back through past days and has added presumed COVID deaths that never tested positive. Oh, shut up. True story. And it's not that it's dirty. It's the media's dirty. It's that that's what they have to do. So if they go back and they say, you know what, these people probably died of COVID even though they never tested positive. Speculative, yeah. And this is all over the past like few days. Then they take all those numbers, add it to today. So the reason why we're seeing record number of deaths is not because a bunch of new people died. It's because a bunch of people that died before that didn't get counted are getting counted all on one day. Oh my gosh. And it just is the kind of stuff that really infuriates me because I'm going through all these articles and I'm looking at it and that's what they're saying. You want to give people hope right now. I don't know. Just be honest, I'm reading all these articles and they're saying again, record number of deaths in U.S. Death spike up after days of flattening and this and that. Then I'm digging deeper, digging deeper. And then I see New York City post sharp spike and coronavirus deaths after untested victims are added. So that's why we saw a big. And this is what it says here. It says they marked a staggering increase of 3700 deaths formally that were now formally attributed to COVID. So it's a 60% spike that came from all those past that. Oh my gosh. So yeah, do your reading everybody. You'll look for yourself. It's not the scary thing that a lot of these headlines are showing necessarily. So more interesting news. Did you guys hear that China is going to be starting to censor research around COVID? No. Yeah. So now if you're in China and you're researching COVID, they're going to censor the information. It has to go through them before you can. Now, what's the purpose of that? I think they're going to try to, if information makes them look bad, they're probably going to cut it out. They want to make sure that they look good each time. Yeah. Come on. That's annoying. Yeah. Be honest. Yeah. Super, super annoying. First question is from official Bruce Love. I recently came upon a post where a trainer said you should never go astagrass on squats or even 90 degrees and that it has no benefit physically or aesthetically. What are your thoughts on this claim? Oh, he's talking about that one knucklehead. Is he? Yeah. He has to be talking about it. I love absolutes, right? Yeah. Isn't that great? Okay. So this is flat out. Here's the truth. Okay. If you have good mobility, stability, and control, then a larger range of motion, what those things, those prerequisites, right? A larger range of motion, this has been proven time and time again, builds more muscle, and it builds more total strength. Fact done. Okay. Yeah. So who should not squat astagrass? Who should not squat past 90 degrees? The person who lacks the stability and control to do so. Right. That's the person that should not do that. Or somebody training sport specific. That's the other, that's the other, there's the other option. There's two people that you see. Good point. And those are the people that you should see not squatting deeper than 90 degrees, either one, like you said. Like if it's a specific application to sports. Yeah, a basketball player. A basketball player training quarter squats makes a lot of sense because when he springs up to dunk the basketball, he doesn't go past 90 degrees in his squat to shoot up above. So he wants to be, it's a very specific. It's all in how you generate power. And in that sport, it's not all the way down below 90 degrees. Right. So for specific application like that, that makes sense. Or if somebody has limited range of motion due to either injury or poor mobility, and they can't go beyond that without their form breaking down tremendously, then absolutely they shouldn't. But that person who absolutely shouldn't, should work towards that. Yes. By working on mobility and addressing the reason why they can't go 90. The joint, your joints were designed to do that. Right. If you've ever done this, some people, a lot of people have experienced this. I did with bicep training. I did it with back training where as a kid, you know, working out, you know, there's a lot of ego, especially as a young male, right? There's a lot of ego surrounding your lifts. And so rather than doing, I'll give you a silly one, right? Rather than doing like full extension preacher curls, which is a silly exercise, right? But without, I used to stop just short of full extension because I could handle way more weight. And, you know, when you're 16, 17 years old, that's all that matters. And so that's how I did curls. Well, when I was 18 years old or so, I remember talking to a fellow trainer, because I first became a trainer. He had amazing arms. And he told me, no, bro, go all the way down. Go lighter. Don't worry about how much weight you use. Go all the way down and watch what happens. And I added like a half an inch to my arms from going just a little bit deeper. I noticed this with my shoulders. Noticed this with my back. So if you can't do a full squat because of lack of mobility, don't force yourself to do the full squat, but definitely work on mobility so that you can. This is why our program like Maps Prime Pro, for example, this is why a lot of people are finding a lot of value in it. It's, yes, it does prevent injury, makes things feel better. But the people who are using it consistently, here's what I'm getting from them. I followed your program, Maps Prime Pro. I did it diligently. Now my squat is below 90 degrees and I can do it with good mobility. And now I've actually built more muscle. My legs look better. My glutes look better because I can, I can maximize the potential of this exercise because of better mobility. I'm getting that or I'm getting people saying that there's no bursitis in their hips. Like I was suffering for or people that were, that didn't squat because they had low back issues and it was all related to the hip complex. Now they're doing that. So their back, does it hurt when they squat? That's why, yeah, that's why this message always irritates me. Because it's the easier way to cater to what the client wants to hear. They're just catering to, well, you can make gains and you don't have to struggle and go really work on your mobility and try and press yourself to be better and see if you can gain more access and ability that your body has. You're not going to unlock all the potential. You potentially could achieve by going through this laborious process of trying to gain mobility. And you have to do this by doing the arduous types of exercise like the mobility drills and all these things. Like people don't want to do that. So let's not talk about that. Let's just give you the, you could just go 90. You can get some good gains from this. But now you're like limiting your abilities. You're, you know, long term, you're setting yourself up for restriction and movement which then causes pain and arthritis and all that. So this can just jump off a cliff. A complete transparency, this was me early on in my career. This is how all of us learned early on. Yeah, early on when I got my first few certifications, all of them. In fact, trying to remember the first certification that actually even, you know what it was? It was Nesta was the first one to, and I remember it caused all kinds of shit amongst my trainers and us. It was the, Nesta was the first certification that I took that actually advocated for astagrass squatting and working towards that. All the certifications before that that I had, NCSF, NASM, IFPA, what else did I have? Bro, they didn't even recommend bench pressing down to your chest. Yeah, they, they all, they all recommended down to 90 degrees. And I, now later on in my career, it's all come full circle for me. And I understand why as a certification that is teaching trainers that are going to teach millions of people while they did it. It's a safety precaution. Yeah, they can standardize it that way. That's right. If we can, if we can standardize it and we know that, you know, 99% of the population should be able to at least get down to 90 degrees safely and at least bring their, the bench press bar down to 90 degrees safely without injuring their shoulder. This is how we're going to teach our coaches because it's safer, safer, you know, for the masses. But the reality is it's not better for the masses. Right. What's better for the masses is for them to recognize that, hey, I don't have good form past 90 degrees because there's a breakdown and I have deficiencies because I've lost good range of motion in my joints. That should have that range of motion. And so let's work towards that. And here's the thing. What I didn't know as a young trainer was I was doing more harm than good by shortening everybody's range up for safety reasons because what all you end up doing is tightening them up more and building more muscle and you for sure lose that range of motion that you would like to gain with them. And what that ends up doing is the body overcompensates when you move and you end up causing chronic pain other places. Now you get the bursitis in the hips, now you get the low back pain, now you get the neck pain going on, now you got the nagging shoulder stuff because you never addressed the mobility. Here, okay, here's the truth. And for some people I'm sure it's going to be controversial. Okay. There really are no inherently dangerous exercises. Now exercises come with risk potential. Some exercises have a higher risk potential. And there are prerequisites. Right, because they require more skill. They require more control. They require greater mobility. But there are no real inherently dangerous, traditional resistance training exercises. What makes them dangerous is your inability to do them properly. What makes them dangerous is your lack of control, stability, mobility. But if you do an exercise, and I really don't care what it is, I don't care. I don't care what exercise it is. Pick the craziest looking exercise that actually exists. Don't just make something up. But pick the craziest looking exercise. If an individual can... Julie Michaels peeked through the window. Kedabus. Yeah, now if a person can do the movement with good control, good mobility, good stability, that exercise is safe. So this goes for all of them, not just ass to grass squats. Next question is from year 95. Kido, what are some things I can do to stay disciplined and motivated to work out at home? I've gotten so bad that my husband started calling it naps anywhere. You know, dude. Hey, so real talk here, right? So there's a thread in our private forum right now. I'm glad you went to this job. And, you know, someone's like, man, I am... Basically people are on their venting on how they're just... They're cracking at the seams. You know, fitness... Dude, yes. Fitness enthusiasts. First off, I'm sure a lot of people are feeling this way. But if you're a fitness enthusiast, you have a wonderful mechanism to deal with stress. You've probably done it for years. It helps you deal with anxiety. You feel healthy, so you can handle things differently. And for a lot of people, it's been taken away because they can't go to the gym. So now they have to do it at home. Totally different environment. Very different challenge. Maybe not as motivating for the person. Maybe they're just feel like, oh, this is a bad substitute. So I totally can relate to how difficult it is right now. This... Now, on the podcast, we've talked many times about the difference between motivation and discipline. Motivation comes and goes. Circumstances definitely affect it. Sometimes they're internal circumstances. Sometimes they're external circumstances. And when we're motivated, nobody needs to convince us to exercise. Nobody convinces us to eat right. We're just... It's easy because we feel it. But sometimes, and all of us go through this, motivation goes away. And this is where discipline comes to play. And discipline is hard. Motivation is easy. And so my advice to people in this situation is, number one, accept that it sucks. Accept it. Okay, what's the next step now? I'll tell you what I've been doing. I have an alarm on my phone that goes off every single day. 740 family mobility time. Now, why do I set that alarm? Because at 740 at night, I'm many times unmotivated to gather the kids, move the couch and everything, get on the carpet. We're all going to do mobility together. I just don't want to do it. Maybe I'm in the middle of watching TV. I finished writing a blog for the company. I'm whatever. I don't want to do it. But the alarm goes off. And what that alarm does is it reminds me to stay disciplined. So now I have to ignore the call. So it's one extra thing that reminds me like, okay, and you know what? Sometimes I get up and I'm like, I don't want to do this. I don't want to do this. But I do it. I keep doing it. I don't want to do that. But then I do it. And you know what ends up happening when you do this consistently? It gets easier. It gets easier. I don't necessarily feel more motivation. It just gets easier to be disciplined when I'm not motivated. So I hate to say that that's the answer because it's not an easy like hack or trick, but it is. That's really the only answer. Did you, I'm going to go a different direction with this. Did you see my response on that thread? No, I didn't. Okay. So I responded later on that thread that you're talking about. And I went a different direction. And everything that Sal said, I agree with. But and this is totally not favorable for this company. In fact, you know, we haven't really talked much about this. But if it wasn't for us creating maps anywhere four years ago, we probably would have had to furlough some of our employees. We wouldn't have been able to keep the business operating going. It would have been very challenging for us. But luckily we were blessed. We created a program that literally fit the needs of tons of people in this situation. And so it's, it helped keep us alive during a time when I think everybody is struggling. Now that being said, what I'm going to say, it doesn't support our business whatsoever. But it is what I replied to this person on this forum. I told them that, you know, I too have felt this right now. I love the gym. I like, we have our own little private gym here. And I prefer to go where there's people lifting and grunting and sweating and music pumping and great physiques walking around. It just, it helps me stay focused and push through my workouts. And it's it's the guy I was complaining to who wrote this in the forum, you know that that's kind of been his sanctuary. And home is home. And the two of them blending together is really not making him feel like he's being able to detach from all the home stuff. So I can totally relate to this. And my response is this. I'm not following any program right now. I'm not following our maps anywhere. Although I did a maps anywhere work out the other day. I'm not following our program to a T right now. I'm playing. And that's my attitude. One day I might bike ride. One day I may row. One day I may do bench press the entire hour and just work on my mechanics. One day I'll do an hour of intense mobility work. I might swing the clubs around and try and get good like Justin. I'm not putting this pressure on myself that I can't lose muscle. I got to make gains. I need to maintain. I mean maps anywhere. That's why I was designed. It was designed so you could go and train at home and see fucking results. So it's an amazing program. But the reality is if you if it's starting to mess with your mental space like this because you're putting all the pressure around you know needing to keep training a certain way to maintain or to see results. It's like you know for me this is not that time. But this time for me is like hey I recognize that I am trapped in my house way more than I've ever been. I recognize that I'm probably not going to get to go to my sanctuary gym and stuff like that. I'm not going to worry so much about it but I do know smart enough to understand calories in versus calories out that I could really easily start to creep up and put a lot of body fat on if I don't stay active and make good choices. So I'm playing right now. I'm playing with no rhyme or reason with no structure no real this is why I'm doing this. I just go where my heart leads me and sometimes that is hey hun let's go over and get the bikes out and let's just go for a two hour ride on flat ground and just look at the scenery and shit like that or it might be I'm going to go down in my garage and just rip the row or and see what I can get the freaking watts up to or it might be you know what man I've been meaning to get better at those Indian clubs and Justin's so good at it I want to get good at it and he's got great shoulder mobility I need to do that my shoulders bothering me and so I do that for a whole hour like so great great advice stop putting that's good stop putting so much pressure on yourself that we need to be making gains or we need to be cautious that we might lose muscle right now yes we have the shit the program for you out there but right now you know what it's I think your mental health takes the front seat on all this and find things that you just like to do not it's great because I think you know a lot of it too is like you get this this insecurity you're not being productive like I get this all the time oh yeah you know if I'm at home and and something's not getting accomplished like so I've I've been torn between workout or you know improving something on the house and it's like you can't always have that energy you just can't always have the energy carrying with you because then you start you know interacting with your kids with with your your spouse like and and then you get short and then and then you get frustrated and then you get irritated and all these things kind of stack up on you and and to to kind of break free of that for a bit is necessary sometimes and but also having like a foundation you can come back to is how I kind of look at it so I do have like a solid workout I've tried to accomplish at least three times you know during the week but I'm playing as well I think that's great advice I'm going outside I'm grabbing unconventional equipment I'm I'm taking my kids on hikes so I'm trying to go where I'm allowed you know which is really hard for me because our family is definitely this is something I've learned from from this whole lockdown thing we are so much of a family that is on the move and active and out like we don't stay at home very often and so this has completely changed our dynamic and to try and figure that out it's a tough thing and we're all trying to adjust and so I can I can totally you know feel from where you're coming from in terms of the frustration of it and I do think yes allow yourself to sort of break free sometimes it'll help your mental state well you know one of the big problems is you we tend to compare our worst selves for our best selves we tend to compare we're on lockdown we have no access to a gym it's a little scary and uncertain right now and so now I'm going to compare my activity levels of my diet in this situation to how my activities and diet was when none of that shit was happening before so not fair totally different so not fair you're in a different situation now it's harder I think you're probably doing okay all things being considered do not compare yourself to yourself at your best when none of this shit was happening so unfair yourself you wouldn't do this with anyone else don't do it with yourself next question is from OG quarantine I am currently averaging about 3000 steps during lockdown how would you recommend not seizing up and maintaining or improving mobility during this time oh man mobility movements the best ones that you could don't require equipment or a lot of space if you have a floor that you can sit on you have enough space to do most of the good mobility movements so one way I would recommend doing this is divide your day up into two or three segments and devote 10, 15, 20 minutes if you want to get aggressive at a time on just working on mobility movements there's a lot of great ones by the way on our our YouTube channel Mind Pump TV if you just type in mobility or you type in priming you'll see a array of shoulder and hip and ankle and you know back mobility movements that you could just practice you know throughout the day I got something better for you even we and we've been working on doing this for a while and actually this quarantine thing gave us the opportunity to do something like this because I had the time Doug and I put together a webinar around mobility so oh that's great I take you through an entire class it's structured on how you would build a mobility routine to help fight chronic pain so what movements that I chose to put in this in this webinar were movements that I think have helped my clients the most over years with things like squat depth with hip pain with low back pain with just overall mobility and it's literally a head to toe type of thing and I take you through the class so that's going to be going next week you can go to the landing page where you can register for the time it's free it's completely free it's about an hour long you want to slot that time for it but you can go to the map the mindpumpwebinar.com so if you go to mindpumpwebinar.com you register for it there'll be a live chat to where you know Sal, Justin or I will be on there talking to people that have questions or don't know what's going on or what like that that you can watch but make sure you register on there for one of the times that you're available and it's a full on class that you're teaching so for it's a you're like literally taking people through if you ever wanted to see like or what it actually feel and experience what a true mobility workout feels like like you definitely take them through to where you're sweating your it's intense oh yeah and I think people like underestimate the fact that you can really you know turn that into work so all right next question is from an orthodox fitness me I frequently have issues with tight IT bands other than foam rolling I can't seem to find any relief are there any uncommon stretches that work great for stretching them I've seen some of the traditional stretches and have tried them and they just don't seem to be very effective you're not you're not fixing the root problem that's why so the the foam roller is temporarily alleviating pain even a stretch like a static stretch would be a temporary solution for a problem the reason why your IT bands the likely the very likely reason that your IT bands bother you is because you have issues with mobility likely coming from the hips but it could also come from the ankles and the feet and so the IT band is just under more stress than it needs to be there's some compensations going on and so you feel pain in that area and the only way you're going to get rid of it permanently is if you solve the actual root cause of the mobility issue in yourself now for me the most effective movement that I've done for IT so my IT band used to bother me up near my hip that's where I would start to kind of feel issues and I would feel it after like heavy heavy squats like I do heavy you know squats and then the next day the the IT band next to my hip would kind of bother me in fact I could like poke it near my hip and it would it would feel tender even to the touch and then I'd foam roll and do that stuff and it'd feel better and it just never really went away until I started practicing 90 90 positions and night for me at least this is just my own personal story no joke two or three sessions with you know practicing the 90 90 variations significantly took away my IT band just two or three sessions because I think I started firing muscles a little bit better than when I went to go squat I didn't notice the same amount of pain so I've got two I'm going to share the two most common things that I see as far as the root cause with salcing with clients with this and then also again point this person towards the the mind pump webinar dot com thing that we're doing so that the moves that I do in there like this is this is for you for sure the most common things I see are hip and foot and foot is the one that I think that is the tricky one that a lot of people don't realize sometimes ends up causing issue in the IT and the reason why that is is a foot flattening is very common so you pronate so the foot caves in when the foot caves in like that it puts strain and stress on the peronials the peronials then pull up on the insertion of the IT and then when you also pronate it internally rotates the femur and that is like it winds the IT it almost twists the IT and then it's getting pulled on from all the way down by the foot and that pulling is where you feel that stress all the way up in the hip or sometimes in the knee so that's a really common one so addressing your your foot strength control and ankle mobility which I address that in the webinar so we get into we get into that stuff is something that will help I have a really good YouTube video too where I address the peronials and I address IT it's one of the better videos we've done on I think it's called it's a knee pain maybe Doug can look it up or Jackie can link it to the show notes remember at minepumppodcast.com we have all the show notes so anytime we talk about stuff like this you can always go there and we'll link all the videos where we talk about this so that's the that's that video does all of this and then the other one is like what Sal is saying is hips you know we the the hip is so dynamic the hip and the shoulder both are like this where we just it can move in all different directions and planes and unfortunately as as we get older we limit that we don't do that as much anymore we move in this kind of sagittal plane forward and backwards all the time but we don't move laterally and transverse and roll around and play like a kid and so your your body just says oh you're not going to use it I'm going to lose it and it stops doing that but yet then you go squad or do something heavy and those those muscles that were that should be supporting that hip just their dormant and they're not strengthened and they're not working properly and so that ends up putting stress on the ligaments and the joints and that's where these this pain and it tightness comes from and so you you want to look at those two areas address it but again I cover a lot of this yeah it's those movement repetitive patterns that you need to identify to get to that root and this is something I'm constantly working on this based off of how much I drive specifically so where my foot position is affects the kinetic chain all the way up into my hip and so I do feel you know my it talks to me you know my performance talks to me peronials like it's one of those things too you just have to understand how to create better movement patterns and repeat them as much as possible in order to kind of relieve a lot of this this this tightness this pain that's inevitably going to creep up when you start doing intense the exercises workouts all that's where you really going to see it come back to to haunt you excellent and you can go to mind pump free dot com and download all of our guides and resources also you can find your three favorite podcast hosts on instagram you can find Justin at mine pump Justin you can find me at mine pump sal and adam at mine pump adam come see me on the webinar