 Boom, it's mind pump time. All right, we're gonna give away MAPS Split for today's episode. MAPS Split is a bodybuilding style workout program. It's for those of you that are somewhat advanced, which is probably all of you, because why are you watching this channel? You're watching this channel because you're better than most people, right? All right, anyway, so you get MAPS Split for free if you do the following. Leave a comment in the first 24 hours so you can bump us in the YouTube algorithm so more people get to see our channel. Leave that comment, subscribe to this channel, turn on notifications, and then if we pick your comment, if we think your comment's the best one of all the comments that were dropped in that first 24 hours, we'll notify you and you'll get free access to MAPS Split. Isn't that great? One more thing before this podcast starts. Two programs are on sale, 50% off. MAPS Hit and MAPS, excuse me, MAPS Hit and the NoBS six pack formula, both 50% off. Go check them out. Head over to mapsfitnessproducts.com. Just use the code JulySpecial for that discount. All right, enjoy this podcast. I want, do you want the same thing I want? Maybe. You and I sometimes share a brain. Let's see here. Let's go. Yes, I would like Andrew to shut his face over there. First of all, that's what I would like. Chad, the second thing I would like is I actually would like an update from Justin. I want to hear. That's exactly what I was going to ask. I want to hear a, yeah, I think we need to make it consistent that every week that you give us the high school football update on what's going on with your kids. Yeah. Have you beat anybody? Have you made anybody cry yet? Have you sent anybody home? No cries. I mean, there's been some rough days, but there's also been some really uplifting days. So like I was a little bit, I was a little bit nervous because like we were kind of coming in hot. Like me and my friends. So I actually pulled one of my friends from high school that I played with, a real good friend of mine who's passionate about the program there and everything and like had really good fond memories of it. And he was like, I don't know, man. I got to work, you know, I'm busy and all this stuff. I'm like, dude, you think I'm not busy? Like that's everybody's excuse. And I'm like, I'm there. You're like five minutes down the street. I'm like, if you just show up for one practice, let's see. Let's see if, you know, this, this is something that you want to help me with. And so he, you know, get roped in. I roped him in and it's funny because we come from like the old school where it's just like every little detail, every little thing, we pay attention to attitudes. We pay attention to, you know, a lot of the effort that like each kid's exerting. And so anyway, he saw a lot of the same things I did. And so we, we got a little bit crazy because it's still summer, right? This isn't even like legit practices yet. This is like, you know, the kids that are there are like going through the workouts and kind of just learning. Is it optional? Is right now optional? Okay. Somewhat. I mean, we're trying to like. It's like encouraged. It's encouraged because yeah, there's a lot. There's a big amount of, I mean, they got to learn a lot even getting into camp. A lot of these kids have, haven't even played before. And especially like freshman, sophomore, we're just kind of trying to help all the kids at once. So all the varsity and JV and there's no freshman team. So they're all just kind of like merged into one big group. So you went too hard at first, like when you told them to go home and listen to death metal. So I did that, right? And then we went up there to, so we do that and then we do the skills training and groups and things and try and teach them technique up on the field and then run them and do like lots of conditioning. And so that's where we got a little bit hard on them because we were so used to being a unit, like everybody was all bought in and everybody was looking at everybody's effort and even doing these sort of, we call them quarters, but you do like up downs and then you push ups and you do sit ups. You do all these things together and use it almost like a military. And we had that so crisp and tight when we were doing them that like everybody, you'd come to the field just like, you'd know, you'd know who we are. And so we had that mentality. And so some of the kids aren't doing all the reps and they're kind of like cheating their way through. And we're just like, no, like, you know, this is not gonna work, this is not acceptable, blah, blah, blah. So we kind of went hard and put it on them to take ownership of it, especially the captains on the varsity. We're like, dude, this is a reflection of the team that you guys are a part of and where you wanna go with this thing. And so it actually like really resonated with it. And actually we felt so fired up by it. Like my friend Bo and I actually went and we were like, we gotta get a drink, dude. This is too much, dude. We were like, we gotta talk this out because we got too like fired up about it. That was so funny because we're so passionate about that. And then the next day it was like this crazy turnaround of events. Like these kids were just like, yeah, you know, they're like coaching each other, they're lifting each other up. Like they actually took the entire team and ran what we call agonies, which are like these crazy, this hill that's like super vertical and the whole team went with them and they did extra after practice. And it was just like so encouraging. But yeah, we were like, okay, we need to like find balance here and allow them to kind of take ownership of the team and get after it. So. Are you doing any specific exercises or whatever? Yeah, as you say, that's what I'm most curious about. I'm curious about all of it, but what I'm most curious about is, you know, one, we've talked about this on the show a bunch of times about kids and posture and you know, what their bodies look like. So are you seeing a discrepancy in like, you know, kids today versus maybe watching, you know, our generation, like as far as their movement patterns and what are you teaching them? Are they picking it up? Like what are you seeing with that? Lots of rounded backs, lots of externally rotated feet, lots of, you know, forward necks. Like it's everything is exaggerated completely to what you guys would think is sort of obvious things from being at a desk or looking at their phone all the time. Like you see that like super exaggerated. And so the frustrating part was a lot of the program previous to that was just like, let's just throw a million plyometrics at them and then condition them and then also, yeah, also throw some barbell training in there and like some crazy technical power lifts and things like that. And I'm like, okay, we need to get back to the basics. And so what I decided to do to start implementing with the team was to bring in our zone tests before we even get started doing any of the workout. And it's great. It's great to see how that's immediately impacted a lot of just the overall mechanics and technique that I see now going into the weight room. It's like, cause I, it's really hard. Like honestly, I was swimming in it the first few times that we practice cause you just look out there and you're like, oh my God, where do I begin? You know, like I needed something that was super simple and something that I could get the whole team to just do immediately. And I'm like, let's do the zone one test. So I threw everybody against the wall and then it's pretty comical to see how when I'm demonstrating it, it's one thing. And then I'm like, look, you guys, this is really difficult. It looks simple, but you know, I want to see everybody, you know, go through this and try it out and to see the struggle with each one of them trying to figure out how to get all those points of contact to hit the wall and to press their body into the wall. But you saw like their eyes kind of lab like, oh my God, this is crazy. And then feeling the difference of that, just, you know, going back into a squat, for instance, was like game changing. Yeah, by the way, when Justin said throw them against the wall, he didn't mean literally. Yeah, I know people were like, wow, what's going on? No, it's a wall test. It's a zone one, it's in prime. And it works on upper, back kind of mobility, shoulder mobility, you know, works on the neck. It helps with posture, mainly. Now here's the cool thing, because you're working with kids, because I've seen this with my son, the few workouts he's had with a trainer, it's like their bodies respond so fast, way faster than when I would train an adult. Are you seeing this too with the? Yeah, totally, it's, and that's I think what turned my discouragement into encouragement like immediately because I've been working with them for about three or four weeks now. And even within the first week, it was a substantial change. Wow. Yeah, and you gotta think about that too, like a lot of these younger kids, they have never even attempted weightlifting before. And I was like, wow, I was like, what? This is crazy, but if you're a freshman, I mean, that's gotta be pretty common. Like that's not something that's... There's gotta be a couple of reasons why they respond so quick, right? Obviously it's novel, right? Because they've never done any of that. So their body's responding. So the other reason why I think it is too is that they haven't had as long of time having bad patterns. It hasn't solidified as much, right? That's what I would assume is a big factor. Right, you're a teenager so that you've only maybe got a handful of years of bad posture and bad form, bad technique. Versus a 35-year-old guy. That's right, he's got decades. He's got decades of bad habits and patterns that they've solidified, which is why I also think that the kids probably correct and respond because they haven't gone too long with that. I agree with that. And there's also the neuroplasticity in adolescence brain is incredible. And a lot of what you're doing when you're working out, people always think it's the muscles, right? That are developing and changing. That's true, but a lot of the adaptations happen in the central nervous system. And because kids are so, their brains are so plastic. In other words, much more moldable. The best example I can give is like their ability to learn languages without having an accent. Whereas when you're an adult, you learn language, you have an accent forever. Kids just pick it right up and they can do it very fluently. It's the same thing with movement. Like you train them. You know, I train kids also when I was a trainer. And it always blew me away at just how fast their bodies changed. It's like we're all adaptation machines. But man, when you're a kid, your body is primed for adaptation. Any kind of adaptation. Honestly, I've always thought of it as its own language. Like movement in general. And so that's a perfect analogy. And it is one of those things where you, like I was frustrated because I was already thinking in the future of like, oh my God, this might take a year to just get things established and get like proper movement patterns and better form in here. And it just started to happen really rapidly, which was great. What is the peak for neuroplasticity? I believe it's five to seven years old is when it's at peak. I would love to see a graph. Have you seen a graph? I don't know, but what is the peak years of neuroplasticity? So there's an advantage in a disadvantage to it. The advantage is you learn and grow so much. The disadvantage is you don't have the same honed in signal, right? So you're creating that. Yeah, so kids are like their bodies are everywhere and they're not super stable, but they can learn new things and grow very quickly. So there's a bit of both of those, but Doug's looking it up here. Yeah, what change? Yeah, I believe I've read before the ages five to seven are the most. So there's a critical period into adulthood, it said. So I think up until adulthood, you've got pretty good neuroplasticity. I mean, I would love to see where it's peaking and where it starts to, because obviously it starts to decline. Yeah. You know, at one point that ability starts to slow and actually decline. That old wisdom, right? You can't teach an old dog new tricks. Oh yeah. That's what it's based on. That's exactly where it comes from, right? Oh, here it is, there we go. Well, that's brain growth. Oh, no. It says peak neuroplasticity looks at 14, 16 through 18, and then it declines. Oh, wow, interesting. Well, it's also strong in the early years. Yeah, so yeah, I believe that, so the strongest right there is, is that between what is that, two to seven or two to five, or what does that can't see from here? Yeah, it looks like up to age two or so, and then it starts to decline a little bit. But this to me is why, I mean, I'm very fascinated with this because this goes back to the conversation we had the other day on the podcast, talking about our kids and training the sleep pattern and everything like that. Like that's, look how high the neuroplasticity is at before even two years old. And again, I think that their senses are heightened on the way they feel. So to think that if you have a child in an environment where there's yelling and screaming and fighting and dysfunction or inconsistency. Their brain molds itself to that. 100%. Yeah, it does mold itself to that. It's funny, I just read a study that showed that mothers who exercise while pregnant, Oh, I was gonna ask you about this. And they control for a factor, they control for a factor, behavioral factors, lifestyle factors. Still, if a mom works out while she's pregnant, the child is gonna be fitter, leaner and build muscle easier as when they're born and as they grow up. And they think it has to do with the way that genes express themselves. Now this makes perfect sense. Let's say, for example, you're a mom, you're pregnant and you're lifting weights, right? The baby is in the womb, but the genes of the baby are preparing itself for the outside world. And the best, the only way that it can judge what's going on in the outside world. Based off of what she's, what moms do. The communication that they're getting, right? Yeah, so if what's happening is, Oh, I'm gonna have to lift heavy things. Like that's what life is when I'm born. I have to live heavy things. It's gonna turn on genes to build more muscle. Preparing for the environment. Absolutely. So very, very interesting. This same thing with food. You know that with the mom eats that'll influence what the baby craves later on. It's like they're preparing themselves for. Katrina asked me before we got pregnant. You know, if I were, if I was the one carrying the baby, like how would I approach it? And I told her that I would very much. Did you wear one of those things? Yeah, yeah, so I practiced right now. So I said I would very much take the same kind of discipline and attitude, even more so, I think, than the discipline that I had towards competing, that for a nine month period of my life, if there was ever gonna be a time that I was more consistent, more restrictive on what foods I'm introducing, I mean that you have the ability to really set the trajectory of what our son potentially is going to be capable of and or will struggle with. And so if there was ever a time that I was gonna be as dialed about all aspects of my life, I would try my best in that. Now I understand how difficult that is. Oh yeah, you feel like shit. Really, I know there's a bunch of women that are looking at me, that are probably scowling at me, going like, yeah, motherfucker, it's real easy for you to sit over there in your chair, I'm saying that, right? Yeah, right, so I get it. I'm just, and my point of that, saying that was that I would have that attitude towards that. Does that mean that? You have to work with what you got. Right, right, but I mean, just more and more research keeps coming out on how important that time is. And back to the brain development and changes, here's what's always so fascinating about with kids is that when they're, especially when they're really young, they change, and I know this sounds crazy, but it's true, overnight, literally, I'll go to work and I'll come home and my baby son is different, literally. Or all of a sudden. Brand new characteristics. Yeah, just acting different. Or all of a sudden they say a new word, or all of a sudden he looks bigger. And we used to observe this, parents would say this all the time. Well, there was this one woman who did lots of studies on this, because she thought, she was an expert on this, she thought that the way children grew was in spurts, that they don't grow consistently, that they'll go through these leaps, right? And she did very vigorous testing, where she would go measure kids day in and day out, and sure enough, it's true. If a child grows two inches in a year, that's all happened in a very short period of time. The rest of the year's the best. Sometimes overnight. It's wild. That wasn't that documentary that we all watched, right? Netflix, I've seen this with my kids, you know? You just see a period where they're, I mean, they might even go through those growing pains, because it is a few inches, like everything's happening all at once, and they're like, ah, and it is, is they'll just leap and then all of a sudden they're just a new kid. It's so crazy. Speaking of kids. So I just shared with you guys the other day about my best friend's daughter, who has got the vocabulary, and I taught her Kosher. Get a text yesterday. Her mom says, would you believe this? We're in the grocery store yesterday, and the clerk looks down and says, oh, hey, how are you doing today, dear? And she goes, I'm Kosher. No. I'm Kosher. It's only made my day, dude. I was like, oh my God, it's so great. That's, I mean, just shows you like, dude, back to the point of like that neuroplastic. I barely spent. Rich in olive oil, no babies inside. 10, 15 minutes of like practicing that with her to solidify that as her answer, and then like instantly. What's funny is it just hasn't happened with your son yet, but you'll say like an inappropriate word or something, or he will, and you'll get a reaction just cause you can't help yourself. And that's it. It's solidified. Like I remember my son, my brother, when he was a kid, he said, instead of saying fire truck, he said fire fuck. And of course everybody reacted. Well, guess what he said all the time? It was fire fuck. It was his favorite word. Oh, dude. You can't, you remember the other thing I tried to tell you, but now you're saying it. Oh yeah, I told you guys about when they figured out the differences of people like size-wise and who had some fat on them and who did it, and we're just literally pointed out this poor lady. Oh, they have no filter. And they're just, oh, kids have no filter. Hey, dad, she's fat. Dude, I forgot to tell you guys, so this is crazy. So the other day, I'm outside walking my son and there's this woman, she's standing outside smoking a cigarette and she turns her back to me. I'm like, okay, whatever. And as I'm walking around her, she keeps turning her back to me. So I'm like, this is very strange. And I kind of noticed that. I'm like, why is she turning her back to me? Well, anyway, I go around the corner and she doesn't see that I can still see her. She turns back around, pregnant. Like nine months pregnant, pregnant. And she's smoking? Smoking cigarettes. Just, yeah. And I'm like, no wonder she turned her back to me, dude. She was embarrassed that she's sitting there smoking cigarettes while she's pregnant. I know, is that crazy? But it still happens. That was a thing, by the way, 30, 40 years ago. Wasn't there ads at the point that said it was healthy? Yeah. Oh, do you have morning sickness? It's probably a cigarette. Those were ads, right? At one point where they actually encouraged women to do it. Well, dude, my cousin, my cousins, when they were born in Italy, and they're all in their fifties now, right? When they were born in Italy, the doctor, this is the story, right? The doctor was delivering the baby, put a cigarette in the ash tray to pull the baby out. I was smoking it the whole time. It's a wonder people made it out and it became normal, you know, like with all that stuff. Dude, like Courtney, when she was at the pediatric unit, it would see some of the craziest situations, right? You get some people in there that were like crack heads and would smoke crack and all that. But then the kid would be like super healthy, normal, I've been great. And you're just like, thank God, I can't believe that. Wow, well, maybe that's why there's a lot of like weaklings these days. I don't know, maybe. They need a little more extra versatility in there. Not sure if that's the right sign. I'm just kidding. Anyway, you guys want to hear a crazy study. This is one of the craziest studies I've ever read because it highlights the complexity and weirdness of human physiology. So check this out, right? So they did a study where they gave two groups of people two drinks to drink before they worked out. Now the drink had some sugar in it. And both drinks had everything was identical except for one thing. One of the drinks was clear and the other one was pink. It was colored pink. The pink drink, and they tested this several times, the pink drink improved performance by almost 5%. 5%? Why? Because it was pink. Why? I don't know, no idea. But they found that drinking the pink drink increased performance. And this just, again. I have a theory. You have a theory of guess? What's your theory? I have a theory. You have a theory on it? No, I have no theory. So my theory is that versus a clear one, right? It's a great slogan, drink pink. No, just because if it's clear, it is going to resemble water. Nothing, water is nothing. It's basic, right? Your brain is perceiving it. As chemicals, you're taking something. Which I think that we've shown, haven't they done studies around this too, of just by taking pills and supplements, even if they're like sugar pills, that you think that you are getting some sort of performance enhancement and so people perform better from that also? So I'm sure it's very similar. It's like, you probably think, oh, I'm drinking water, this is nothing. But because it's, and I bet it has nothing to do with pink. I bet it could be purple, red, green. Plus evo is a powerful phenomenon. That's it, that's what they said. They said they initiated or they induced the placebo effect because the brain is expecting, pink usually is associated with sweetness and sugar. And because that happened, subconsciously, their brains perceived more energy and they got a little bump in placebo. Right, so I think that has everything to do with that the control is clear. If the control was red or green or another color, I don't think you would see a discrepancy. I think it's because you're drinking one that looks like water. So the brain is going, oh, I'm drinking nothing. One that's colored, your brain's going, oh, I'm getting something. How weird is that? You guys know, I think this is the guy that this story is from. I hope so, I hope we get this right. Do you guys know Paul Anderson? So like one of the greatest American and weight lifters of all time. Do you guys know who this guy is? Doug, maybe you can look him up. So Paul Anderson competed in Olympic weightlifting. I want to say in the 1950s and 40s maybe. And this guy was a beast. He crushed people with his lifts. Huge guy, there he is right there. That's like a thousand. This is 1940s? I want to say. I don't know when he competed. I've seen that picture where he has those wheels. Maybe Doug can find out when this guy competed. Anyway, cool facts about this guy. Look him up if you're interested in this kind of stuff. He, I think, I believe he used to live in a farm and part of his routine was he would go into the barn and he would squat all day long while drinking whole milk from his cows. It's like one of his routines. Anyway, you could tell the guy is an absolute beast. And I believe it was this guy. I think it was Paul Anderson. When he went for a lift, they accidentally loaded the bar heavier than he thought. And it was a world record and he did it. And so there's just an, there's like a, you know, example of kind of that placebo or maybe whatever, maybe no-cebo, right? You don't know that it's heavier. Have you ever experienced that with like kilograms? Oh, yes, I have. I've done that with clients. Where you do the math? Oh, you've tricked people? No, I've done this with clients. Clients who I were always intimidated, like typically my female clients that were intimidated to lift heavier weight, I would lie to them. I wouldn't tell them. I'd just slowly increase it and they would have no idea. And then after the fact, let them know, I know it's the second time in a week that I've told the people that I lie to my clients. I'm probably like, it's all for their benefit. It's like fucking suspect trader over here. That's it. That's all the lying I did right there. No, for their own good though. You know, I would lie about it because I knew that if I said, oh, I'm increasing it by 10, they would get all nervous and they get in their head. You just handed to them? Yeah, exactly. I just handed to them and they'd be like, oh, how much is this? Oh, it's five pounds lighter than last week. I would, I would say stuff like that. You know what, you're right. I used to hate that. How much is this? And it was usually the female clients because they would be more afraid to lift heavier. How much weight do you get? Where's the guy client? So I always want more. It's appropriate. Exactly, yeah. Tell them it's a little bit less than what it was last time. Oh, don't worry, it's less than what it was last time. By the way, it's just equally annoying would be the male clients because the ego is what it was before. Who would've had more all the time? Oh, dude. I could do more. Yes, they're doing, I'm watching them do their form and I'm like borderline not good. And I'm thinking, okay, we need to go a little lighter. And then as soon as they put the weights down, they're like, yeah, I think I could go up another, you know, 10 pounds. Like no, no bro. That technique wasn't very good. In fact, that was too heavy. You can't go up 10 more pounds. It's not gonna work. That's funny. Did you guys hear what's going on with only fans? No, I don't keep up with that. Yeah. Look how both of you guys get all the fucking embarrassed and sweaty right there. I don't know what you mean. Have you been watching me? How do you know I have an account? Here's the thing. I do not understand how you can make money charging people for naked photos when the market is flooded with naked photos. I don't understand it. Because there's a connection to the person. You don't think that matters? I guess. There's this, there's a, there's not anybody in the world that would pay to see naked. I could care about. Okay. I feel like you're lying. No, there isn't. You can find an example. Somebody, somebody, that wasn't a lie. My wife listens to this podcast. That's what that was. I have to say that, but. Pull up, so this is, someone DM me this. So you need a fact check because I don't know for sure, but the rumor is, because they're trying to go big. I don't know if they're going public or trying to sell or what's happening right now, but they're gonna be moving away from nudity. They're trying to become more, more professional that it's a professional platform. So they're gonna be, That sounds stupid. They're gonna eliminate 98% of that revenue. Well, that's why I wanted to bring it up because I thought it was an interesting potential pivot. Like, now I get what they're trying to do to become more commercialized, right? Obviously that, that, you know, if you're gonna be introduced to all types of regular businesses as a. So are they trying to go more the angle of finding bands or finding like, like people that have audiences and make it like exclusively. Yeah, so imagine us. Like hang out or something. Okay, so imagine us. So if we, you know, let's pretend it was just one of us and I had built this following on Instagram, you know, and I didn't have you guys in the mine pump and everything we're doing and I wanted to build a private exercise, only fans and basically you could follow along and train with me. Watch Adam work out in a speedo. No, but train and it'd be on a very professional level that you get to follow along my workouts but that it costs you, you know, 9.99 a month to be inside of it. So it's a, it's a great platform if it was used that way. Sell your sweaty T-shirt. I'm sure there is a percentage of people that are actually using it, using it this way, probably even more than we think. There's still a business with that, I could see that. And it makes sense. But you said, I think it's true is that I think it would cannibalize it because I would think it's a larger percentage. What are you reading down? Is it true? It seems to be true. They're looking for a billion dollars of funding. That's why nobody wants to fund them because you're, then you're connected to SMUT. Yeah. You know what I'm saying? So they're, they're, they're trying to go mainstream word SMUT. Yeah. But I mean, to your point, like how, I mean, how are you gonna get that money if the majority of your money is, or maybe we're wrong. Maybe, maybe we can find this number out on what percentage of only fans are actually adult content. Yeah. You know, or are they're actually- Like 90%. I mean, I'm with you. I would, cause that's the only way that I knew you about it. What, do you guys know of any, anything else on it? Yeah. What I just, like, I just gave an example of how I think people, some people use it. Okay. Do you know anybody that does that? I'm seeing it personally. Okay. I mean, I've seen fan guys using it and then, but they're always like making sure to point that out. Like, you know, you're not, I'm not giving you dick pics in this. This is just, you know, like letting you know, like what's coming out and where we're gonna be tour-wise. I mean, yeah, you could do a very clean version of this. We could totally do that. I mean, we get people all the time. I mean, for example, Wednesdays, we do the behind the scenes, you're doing that right now. Yeah. You hate it, but people love it. People do more than double the views come in on our Wednesdays when people get to see it from behind the scenes view. So there is a, there's obvious demand for that. You could easily make money off that if you wanted to and say, hey, if you want to be, get the behind the scenes of my inside of my life, what it's like with my kids and wife and what I eat and what I train. It's 9.99 a month. Then you get access to that. So there's people that are using it other than just nudity. I just think that's what we know or what's most popular. It'd be interesting to see weird, but yeah, maybe. Ends up happening. Speaking of, of witch with that kind of stuff. I got messages because of that workout video and then, you know, that we posted on the podcast channel on YouTube and people are like, oh, why don't you guys do this kind of stuff more? And, you know, the funny thing is when we started Mind Pump, and this is just for the audience, one of the things that we disliked most about fitness or the fitness industry, I should say was the way that it sold itself. And the way that it sold itself was look how cool I am, look how buffed I am, look how ripped I am or how sexy I am, look at my ass, look at my biceps, my abs, whatever. And then buy this product. We hated that so much that we never did it and we didn't wanna do it, so it's very reluctant. Like when we do stuff like that, I feel a part of me going like, oh, okay. I'm gonna, you know, because that's not the value. The value is not in how good or bad I look. It's in the information that I'm providing, how much it impacts you. Well yeah, and so the audience knows there was even conversations between the four of us after that video. That video is going viral right now. It's trending faster than most of the videos on the YouTube channel, which means more revenue for us, more traction, more leads. It seems like the obvious strategy for us to do more of that. And the comments are, please more, more, more, more. But the truth is, we also don't wanna get caught in that. Just because it drives more revenue and more people want to see that, we also are trying to change the conversation around fitness. And for the longest time, this has been the strategy. Show you how buff and strong and cool I am and then sell you supplements or pedal shit to you. And so we are very resistant to that. I think we still are, even though we threw that out. Now, I think it's cool because we have resisted it for so long and so consistently that it's fun to throw some of those out. And that's why it's okay. But you know, really you don't want to, the big problem is, is that people place authority and value on people in fitness who look good. So they're the ones that get all the value. And that's the problem. The problem is you go through social media and you see these perfect looking bodies and we assume that that person has got good information, is actually healthy just cause they look a particular way and that their information will bring me value. And that's oftentimes not true and it's actually the opposite. They have terrible advice, they're not healthy and their information not only will not help you but will actually harm you. And so that's the big challenge. It's always been the big challenge in this space and it really, you know, again, it's very reluctant. It's like, all right, I'll do this thing, but I really don't like it. Now that being said, mine pump memes 100% crushed it. I'm so glad. I mean, it brings us down to earth immediately. I love it. It's like, oh man. That video, I must have watched it 10 times. I must have sent it to 20 people because the video of you grunting, lifting weights in your life theater. He's doing like little dog sounds. And I'm pretty sure I got to ask him. I'll have to ask him if, I think he dubbed it with his own voice. So I think he's, uh, uh, uh, uh, uh, uh. So I think he actually dubbed it over on your face. Dude, I am so unaware of my face and sounds when I work out. Did you ask, did you ask Jessica what I asked or what? No, that's not what my face is. It's not your own face? That's what you think? No, come on, dude. It looks like I'm pained. He's like, I know. I jerk off in front of the mirror all the time and there's nothing like that. You don't do that? You can answer that question. Adam, how do I look? No, it's, no, I am so. How good I look is how long it takes. So unaware of all that stuff. Anyway, um, I read a poll that just came out. So I have a lot of families up in San Francisco. Yeah. And a poll came out. You guys ready to hear this? This is crazy. Yeah. They pulled San Francisco residents and out of the poll, 40%, okay, it's almost half, 40% said they planned on leaving San Francisco forever. Not surprising. Because of the crime and the homelessness problem and just the crime. Did you see that video of there was like, literally a planned out crime where all these people, there was like probably 10 people involved that just went into the store and just came out, just ransacked it and took all these like really expensive bags and purses and things and just like. Well, so car theft, car break-ins, which were always high in San Francisco. Okay, let's be honest. 700% increase of the last three years. 700%. 700, and that's the reported. It's gotten so bad that they, that people don't even report it anymore. They're like, whatever. My cousin is like, yeah, if you park your car on the street, it's going to get broken in. Isn't that Gavin Newsom's district? Right? Yeah. They come out of San Francisco? Oh dude. I mean, it's a poll, right? So it's, these are people speaking that are probably emotionally reacting to the current time right now, right? Still, they've done polls like this before, never even closed. I know, that's my point though, is like, if you think that 40%, you know what that would do? I mean, what that could, that would cripple a city, especially that size. Dude, they tolerated crime for so long. I mean, here's the thing, I don't disagree with you guys, I would probably be a part of that 40%, but I wonder how accurate that really is going to be. Like, do you really think that half of San Francisco is going to leave San Francisco? I don't think so, but it does give you a finger on the pulse a little bit of how people are feeling. Yeah. And it, what it is, is that they've passed- They've changed their votes. They've passed crazy laws where stealing, I think under like $900 is, you basically don't go to jail. I know, I've seen a ton of videos on that. CVS was pulling out because everybody was coming in and just pulling items off the shelves and putting it in the bag. Major retailers, right? So consider that, and this hurts me because I grew up in the Bay Area, San Francisco is- It's so frustrating. One of my favorite places, little Italy is there, it's great restaurants, I used to go there all the time as a kid. And it's our, you know, major city, right? For the Bay Area. And so it makes me very sad. But when you have- It's a beautiful place. You have major retailers, right? Target and Walgreens, which they've, you know, they've adjusted their hours. Target will not only be open till 6 p.m. 6 p.m. Target because of the theft. They can't stop it. And the employees are like, we can't do anything. And the police are like, we throw them in jail, they're out the next day and they go back and do the same exact thing. Walgreens is pulling out stores. So major retailers are pulling out their stores. I hope that like a documentary comes out about all this stuff eventually, but there's like so much organized crime within a lot of the homeless community that people- Oh, is there really? A lot of acknowledge. Yes, yes, there is. And this is something that the community is very privy to. And this is like, you know, that next door that serves. So there's been groups of people there that like even in Santa Cruz County that have collectively added all their stories together. And they're pinpointing these leaders that are responsible for not only recruiting people from across the country to come there. And because they're like, here's how you can get away with it. They tell them exactly where to stay. They tell them which stores to hit up. They've organized where they actually have to pay these ring leaders money to stay in certain houses that they protect with, you know, it's organized crime. So you don't want to acknowledge that, you know, like that's honestly, it's such a massively huge problem. You can't just sit there and be, oh, you know, oh, these poor people, you also have to look at the reality of what's happening. Wow, that's crazy. That's like the Baltimore drug lords that were doing that with kids in the towers over there, right? They were, because they knew that kids can't be, they wouldn't get thrown in jail like an 18 year old. So they were using these miners. Really? Oh yeah, the miners would be the ones handling the money and the drugs. And then the kingpins would be disconnected from it. So there'd be a really, it'd be hard for the cops to actually make the connection to them. So they were, and if a kid got picked up, he'd get picked up and then basically taking back to his moms the next day. It would be like a cycle. We got needles all over our rivers going into the beaches now. Like, it's so bad, dude. Like not only that, like on this next door, like people are talking and communicating about like creating vigilante groups because the cops aren't doing anything about it. The city council members aren't doing anything about it. They're literally gonna start taking action in their own hands because they're so fed up. That's not gonna go well. It's not gonna go well for anybody. It's not what we want. Speaking of taking advantage of laws that way, I read this article about this guy who lives in Long Island who's been taking advantage of the eviction laws over there. So he's been a squatter, right? So squatter somebody that just stays in a house that they don't own. You wanna guess how long he's been in there? Taking advantage of the laws and he knows how to play the game to keep himself from getting kicked out. Oh, how long? 23 years. What? 23 years he's been in his house. He's filed for- He probably makes hella money too. Well, he's filed four lawsuits, declared bankruptcy seven times and can't be kicked out because of the way that the laws are organized and he knows how to work the system. So for 23 years he's been living in a house totally rent free. In New York. In Long Island. What a nightmare. Do the math on what's the average rent in Long Island which I'm gonna guess is somewhere in the 2000 to 3000 minimum. So say two, 3000, how many years you said? 23. Times 12, then by 23. How much money is this dude saved over that time? Yeah. What is it, Doug? It depends on the size of the house. Yeah, but oh, there's not like an average rent. You didn't do average rent of Long Island. I did. But okay, let's just say $2,500. Okay, that's a good guess. That's what I thought. 2,500 times 12. We'll do the math here. Carry the two. Yeah. Oh wait, what do you call that? 22 years? 23. 23. That's 690,000 in today's dollars. Hey, check this out, right? So the house got transferred to another bank or whatever and this bank, they're like, we gotta get him out of the house. Okay, remember, he's been living there forever, not paying anything. The bank's like, what do we do? They offered him $20,000 cash to leave out. He's making money. Wow. He's making money. They offered him 20 grand. What do you call this called keys? That's a strategy that they do on foreclosures. I forget what you call that. But that's common practice. Like if there's somebody who's living in a house that's foreclosed on and there's somebody who wants to pick the foreclosure up, they cash for keys, that's what it's called. So they do cash for keys where to incentivize the person to leave the house and get out of there and not destroy it or do anything like that, they do like a cash for keys where these people that are already getting foreclosed on are already not paying their mortgage, they also get a kickback on their way out. Wow. What am I doing paying rent and stuff? I don't know. Yeah. I'm a sucker. Why are we working so hard? This is crazy. All right, so I'm gonna take a left turn and talk a little bit about some tech science news. I just read something very interesting about Google's latest quantum computer that blew my mind. Okay. Blew my mind. And you understand everything you read? Because every time I read those articles, it's like. No. I understand. I understood the speed at which this thing processes. Well, I get to say, start this at the very low level for me here. So a quantum computer is supposed to be able to do what, first of all? It processes at speeds that normal computers can't even come close to. Can't even touch. Okay. But through using quantum mechanics, and that's as far as we're gonna go. But okay. Yeah. Exactly what that means. It has a big flux capacitor in it, is what you're saying to me? Yeah, I'll cut that. Hey, do you guys, You can't even quantify it, because it's quantum. I'll go back, I'll get back to the statistic, but do you guys remember that show? It was popular in the 90s, Quantum Leap, I think it was called? Yes. Remember that guy? Oh yeah. Were he like, shouldn't he be in like someone else's body? Yeah. Yeah, it was kind of a good show. I love that show. He'd look in the mirror and be like, Oh, hey. Yeah, that's who I am. I'm a woman today. I'm a whatever today. Yeah, and the music was very stood out. Anyway, so check this out, right? So this is the part I understood. So they took a math problem that a normal computer, the fastest computer would take 10,000 years just to figure out. So they took this problem, this very complex problem, and they know that a regular computer or equation or something like that would take 10,000 years to solve. We have a math problem that would take that one. It's not a math problem. It's an equation, and I don't know how to explain it, but let's just, Okay. Don't do a whole fucking proof. Well, I'm trying to prove you wrong. It's just like right away, that sounds weird to me. Like how do we, who writes the math problem that takes 10,000 years to solve? Sounds like a math game and movie. I don't know. They just said, look, it's a problem that they know, based on all the variables and whatever, would take the average computer or the fastest computer 10,000 years to solve. Okay, wow. Google's quantum computer solved it in three minutes. Wow. That's the difference in speed between the two of them. And now keep in mind, the quantum computer like technology is in its infancy. Yeah. Which still hasn't even come. Another question that you're probably not gonna be able to answer is like, so where does this apply in real life? What? Yeah. Predictive analytics. Oh my God. Like if you're trying to figure out equations for dark matter or for complex genomes or here's where it gets really crazy for me. I mean, I didn't even know that there, I didn't know that a computer struggles with some of these math problems. I thought almost all computers are just like, like a calculator as fast as I can push it in and do plus or minus or times whatever I think it's more complex than that. Yeah. Oh, obviously, because you just said there's some math problem that takes 10,000 years for a computer. So it's not, unless it's the typing that takes 10,000 years to get it. No, no, no. It's different. I mean, it doesn't make a lot of sense to me, man. I don't get it either, but here's the part. This sounds really interesting. Here's the part that blows me away, right? Cracking passwords. So if a computer is trying to crack a password, oftentimes it has to go through and let's say there's a password that's 10 figures or whatever long. 100,000 different variables. And it's numbers, it's letters, it could be uppercase, lowercase, it could be symbols, right? So there's like- So how is cryptocurrency gonna be safe? I don't know. So that's what I'm saying. So like to figure something like that out, there's a formula and to figure out every possible whatever- Is that what makes cryptocurrency so- It's because it's encrypted, right? Well, it's not encrypted. It's a- It's on blockchain. Is that what makes blockchain so, I mean, we're so out of my league right now talking about this. Yeah, let's talk about bench pressing. You've just- What are we doing? Yeah, at FU, if you think that you know all this stuff because I haven't met anybody who can explain this very well to me yet. I saw Joey Schwoll video break down. And that's the level I'm- Can we call Joey, please? Yeah, please get Joey on the phone. Joey to break down, tell me. Brilliant. To break down some blockchain. Yeah, but think about it like, passwords and shit won't mean anything because it'll figure out right away with every possible variable or whatever, it'll be able to process it all almost instantaneously. So what the hell is that gonna be? Geez, that's gonna be crazy. Eventually it tells how to live. Well, think about it this way. More powerful computers have to figure out, have to process and figure out equations to produce graphics. So like CGI now, compared to CGI 10 years ago. Okay, thank you. Now that translates to me. That makes sense, because I know that in order to do something like that that takes a ton of effort. So imagine going into a fully immersed CGI world where it's connected to you somehow to your brain and you feel like you're in another world. That would take computing power that doesn't even exist, right? Quantum computing potentially could do that to where now it can literally create a reality. It can't even distinguish the pixels or anything anymore. It's just all... What kind of brains does it take to create something like this? Oh, well the thing is you create it and then it keeps creating itself. Tons of brains, there's a lot of brains involved. Oh, let's see here. Blockchain is not immune to hacking but being decentralized gives blockchain a better line of defense. To alter a chain, a hacker or criminal would need control of more than half of all the computers in the same distributed ledger. It's unlikely but possible. Okay, so... Yeah, but they're not talking about quantum computers. Yeah, all of that meant nothing to me. I have no idea what it is. Well, what it does say is that it's not immune to hacking. I mean, so... And if you're saying that we're about to have this computer that can do crazy shit like that. That's a concern of mine. I wouldn't be concerned. I'd be concerned that you're gonna get your blockchain. Well, wasn't it you? All my money's in blockchain? Yeah. Well, wasn't it you? Was it one of you guys that brought up Snow... What Snowden said about it? I think... Oh, yeah, you did. Oh, it was me. Yeah. Sometimes I just say smart shit. Who was it? Isn't it some other guy? Your brain's always making room for new information. I already said it. Yeah, prune that off. We don't need that anymore. No, he did. He said that the wallets or the services that you buy them through are easily hackable. Yeah. So... Until they solve that, yeah. Until they solve that, then you're, you know, then you're totally completely screwed. So anyway, so I wanted to ask you, Adam, now that we have you on camera, I noticed that you were sitting there with a box of magic spoon and just eating it like a stoner. We just got... We just got strawberry and homeboys are already like... No, no, no milk. You just put your hand in the box. Well, what do you... Turds ate all the bars that were in... So I've been lately this morning. So I put... I should shout the company out because this is a company that sent us free stuff and I've been eating their protein bars. I actually like them and I don't know the brand. Mountain Ops. What'd you say? Mountain Ops. Mountain Ops? Those guys, okay. So shout out to those guys. They had some bars that I really liked. So anyways, I've been eating them in the mornings and this morning was so hungry. I was like, oh, sorry, I will get to work. I'll have a bar right away. I went in there, none, gone. So somebody else ate it. You know it's not me. I can't have it. Yeah. And then I went to go look for our Paleo Valley beef jerky. None, gone. I mean, we just got an order of that. So that was completely gone. And then I saw a magic spoon and Doug normally has some macadamia nut milk inside the refrigerator. But there was none of that in there either. So I just said, eff it. I'm gonna eat the cereal by itself. And we also, we just got the new flavors though. So they just got Scoopin. Strawberry and Banana. Banana. Thank you, Doug. And I was, I was, what would you call it? Dry Cyriline. What? That's a new thing. Hashtag dry Cyriline. Dry Scooping. Yeah, dry Cyriline. That was dry Cyriline. That's what the stoners do, right? Yeah. They just eat it on the box. Yeah. I mean it's so good. And the one thing I was talking to Andrew off air about a magic spoon of the day and he's like, Hey, you know, I haven't quite fallen in love with magic spoon the same way you guys have. And I'm like, really? I'm like, why? And he's like, well, you know, it kind of sticks to your teeth. I was like, oh yeah. No, it definitely sticks to your teeth. But that's because the, all these other brands that make cereal, like that is like a major thing that they focus on. And they put all kinds of chemicals and shit in there to make sure it doesn't do that. Where because this is all natural and real stuff and you did get, you do get that a little bit. And so I just remind myself as I'm getting it out of my teeth that it's like, well, that's what I get for eating something that's healthy. Green free whey protein. Yeah. No sugar. It's like, yeah, that's a magical formula. Good luck. Yeah. I mean, you could definitely have some crunchy hard doesn't stick in your teeth fruit. Now I got another question for you. Cause I know you grew up and you had, you guys had money challenges growing up. Did you ever eat cereal with water? Oh, I have. Yeah. Oh yeah. Absolutely. Really? I mean, many, many times where in fact, I mean, I grew up in a time or whatever where we watched milk prices, right? So like if milk was, I was like, oh shoot, milk is up, you know, like we have to ration it. You know what I'm saying? Or, you know, or the, Like the stock market? Yeah. Real talk though, dude. Like, I mean. Kids, we're having water. I mean, it seems so crazy. It's crazy to me today, right? Cause I, you know, I haven't looked at something like that in a really long time. And to think that for most of my young life, I could tell you the price of milk. Like, you know, oh, it's $2.89 right now. Oh, it's $3.20 right now. Yeah, I would be able to tell you that as a kid, where I've, no, I don't even know what milk is right now. Do you know what milk is a gallon? I don't know, I do. What's milk a gallon, you know? Expensive. I feel like he would have. Good question. I feel like it's like $6, $8 bucks. Oh my God, look at you guys, a bunch of fricking. I do some shopping. I contribute to the house. Justin's a milky guy. He just drinks. Yeah, I drink a lot of milk too. He does. I do my wheelhouse. Did you not get any sun when we were on truckie? What do you mean he's hella dark for him? That's dark? Don't pull him up that high. Jesus. What are you doing? Because, dude, I, like, not like everybody else. I don't care. I'm not out there just, I need to get darker. I like the way I look. Just shut up. I just hate you. I care so much. Don't be a hater because you can't, you know? That's everybody, dude, stop caring so much. By the way, it's $3.60 a gallon, according to this, average price. That was way off. I'm assuming, though, that's non-organic and that type of thing. And not California. We like the good stuff. I mean, I don't even know if that's a lot. That seems like it's cheap to me, but. Well, I remember, I mean, it was down in the two. It was two-something. Maybe even a dollar or something when we were really young. I know that, like, milk was, for sure I remember the twos. I don't know if I remember it at all. I thought I remember a Buck 89 that's in my head right now. You ever drink powdered milk? Yeah, so when you get, like, food from those, like, you know, food line or cupboard store, like, places or whatever, I forget what you call those. They normally do stuff with that. So because they get food donated and powdered milk stays good for a really long time, so we would get powdered milk. We'd get all the generic cereal. So yeah, I've had all that. Now, when you powder milk, you just add water and boom, it's milk. Okay. That's not bad. Yeah, it tastes terrible. Yeah, it tastes terrible. I mean, it probably tastes like baby formula. I'm sure it tastes similar to that. Something like, oh, it's being a baby formula. I was gonna ask you guys, have you guys, is Jessica still breastfeeding or is she transitioned out of that? No, she's still breastfeeding. Oh, she still is right now too. How long she planned to go, do you know? Maybe like a year. And have you tasted it? Huh? I'm just asking. Yeah, I did. Okay. Tastes like cantaloupe juice. Good, I still respect you. Cantaloupe juice? Cantaloupe, yeah. Really? It's like sweet, like cantaloupe juice. Oh, really? Yeah. I mean, there's a sweetness, but cantaloupe is. Yeah, go eat a cantaloupe. There's a fruitiness to it. Drink the juice, boom. Okay. That's what it tastes like. I'd like to try it. I don't like the face you're making right now. I don't know. I think a very creepy face that I'm talking about. Hey, hey, I hope when Andrew edits this, he shows your face while I'm talking about how the breast milk tastes. He's like, what the hell, bro? It's making me uncomfortable. Can't look really. What does it taste like? Well, let me try. I think I took a little bit, but I didn't really, I really didn't taste much. Everyone kept asking me that if I drank any of it. I don't remember. I think I tasted a little like taste. I didn't drink any. No, dude and I. Yeah, that's a little weird. A little bit from the source. But I mean, shit. I mean, can you think of anything that makes, it's like more anabolic? I mean, my son's growing like crazy. Like, let's see what happens. I mean, I really think, I believe it makes a difference. I mean, I think it's like every couple of years, like new research comes out about something amazing about mother's milk, which is wild. I think it blew my mind. Cause I don't think this is that old as far as the science on this, when they found out that it actually changes, right? As like, if the baby is sick or what like that, all of a sudden. More in the morning versus the evening? Yeah, morning, evening, like that. That fascinates me. That's crazy to think that, and not changing consistently with every other mother, very specific to that baby. Reacts to the baby's saliva. The baby latches on and then it reacts to the saliva of the child. So when you hear that, it always blows my mind when people try and argue that it was, oh, it's not that big of a deal. And like a formula is fine. They, science figured it out. You know what I'm saying? Like formula is great. It's like, dude, it's you. It's an alternative, but yeah. Oh, I mean, science is amazing that if you're in a situation where a mother's not producing milk, or you know, we are. Yeah, thanks to God we have it. Yeah, it's amazing for that. But if you have the option, you know, like you were not going to get something better than that. It just doesn't, science hasn't came that far. I'm sorry. No, but we got quantum computers. Hey, real quick. If you're enjoying this podcast, head over to from youflowers.com forward slash flower, forward slash mine pump. Send some flowers to someone you love. Check out the discounts that we have on there. Really cool stuff, fast delivery, great looking flowers. Be a good person. Make somebody happy with some flowers. Again, from youflowers.com forward slash flower, forward slash mine pump. All right, enjoy the rest of this podcast. Our first caller is Jackie from New Jersey. Hey Jackie, how can we help you? Hey, so thank you for taking my question. I've been listening to you guys forever. So I appreciate it. To give you a little bit of background context, I am eight months pregnant, former athletes and personal trainer, fitness director. So I've been into lifting for probably about six to seven years or so. I have done maps aesthetic and strong and love them both. Currently training about two to three times a week. That's it right now. Kind of like a phase two in aesthetics. If I'm feeling up for it right now. So I have a two-part question. The first part is can I still make physical progress in the third trimester or should I really just focus on trying to move and like trying to feel good? And second part would be post baby. Once I'm cleared, of course, how do I measure what's too much and how do I, what program do I do? What, how do I get back into things? Yeah, no. This is so common with athletes and trainers and coaches. Of course. To shut off the athletic competitive mindset of I want to make gains and progress. Impossible. And absolutely is not. I mean, I had to have this conversation. Dominate this pregnancy. Katrina's the same way. She's a collegiate athlete. She's been into fitness for many years. She was in great shape going into the pregnancy. And so this was the same conversation I had to have with her as like honey, this is not about making gains or progress in your body right now. It's about maintaining, being healthy and it's all about the health of the baby, not about you at this moment. And so you got to remind yourself that is that, and like I told her, it's amazing how resilient the body is, especially for someone like you who's been training for as long as you've been training. Your body's gonna bounce right back and your priority should not be to try and make gains. It should be about optimizing how you feel on a daily basis. Now, of course, there's gonna be some people that can progress in the third trimester. I really, really, really advise against even aiming for that. Now, the first trimester, totally different. That's like the first and second trimester, depending on how few have morning sickness and odd stuff. Sometimes people's performance gets better. But what you're really trying to do is set yourself up for a great rebound after you have the baby. And then, of course, it improves or impacts the health of the baby. In fact, I just read a study that talked about how the ability of a baby or a child to build muscle and burn body fat is actually improved when the mother exercises probably due to gene expression, right? Because of the environment that the baby's in. But yeah, no, you're gonna go in and just listen to your body, train yourself to kind of maintain a little bit. Obviously, in the third trimester, you're not gonna do a lot of core exercises like you did before. There's probably a lot of split stance exercises you're not gonna be able to do because your belly's in the way. Yada, yada, yada. Post pregnancy, here's the deal. Go way easier than you think, okay? When you have, especially in the third trimester, with the stretching of the abdominal, the transverse abdominis, the core muscles, your core stability is gonna be non-existent compared to where it's been before. If you attempt to train the way you did before the risk of causing problems or creating really bad recruitment pattern issues is quite high. Maps starter would be an ideal program post pregnancy. Now, here's the good news. Adam said how resilient you'll be. Oh my gosh, if you lift weights, build muscle, the resilience, even if you don't exercise, let's say something happens, you have a C-section, you can't train, whatever. Boy is the body resilient. It's really insane. Like my wife, she worked out real hard pre and then during pregnancy and after pregnancy, she couldn't train for a while and her body barely changed because of the muscle that she had built. But go easier than you think. You'll get there faster that way than if you go, you know, if you try to push yourself. So real easy, take your time. You'll find at about month six postpartum, six to month nine is when really things start to feel kind of good. Some of this depends on breastfeeding. By the one year mark, you're gonna be flying. So give yourself some time. All right, it's awesome, thank you. No problem. Do you have access by the way to Map Starter? I don't. You do now, we're gonna send that over. We'll send that over to you. It sounds like, check your right pocket. Yeah, I like that. Hey, by the way, congratulations on the... Thank you, thank you very much. You know if it's a boy or a girl? It's a girl. Oh, that's great. Yeah, a little girl. September girl in our family, so. Wonderful, wonderful, congratulations. Thanks for calling in. Thank you guys. I remember managing gyms and I would have, of course, female staff, right? And they were all typically into fitness. And I remember distinctly there was this one period of time where I had this female trainer and this group X instructor, both pregnant at the same time. And it was a big deal because they were both pregnant and they'd come to the gym, everybody knew or whatever. The group X instructor was a, obviously a cardio fanatic. Classes and spin classes and at the time it was step classes, that was a big deal. The trainer was straight up resistance training, strength training, fanatic. Love lifting weights, the whole thing. It was incredible. And of course, this is not technically a study because it's only two people. But I remember watching. Yeah, I know exactly the difference in their bodies afterwards. Oh, dude. How quickly they bounced back. Oh, the strength training trainer, like it was insane how she bounced back. And the other trainer, the other, excuse me, group X instructor, actually after a while came to the other trainer and was like, my body isn't responding. What's going on? And she's like, you need to lift weights. So that's when I, that's the first time I really saw that difference. All the work you had in the first two trimesters, which is, you know, what you kind of brought up. I remember even with Courtney, it was the same thing like between the difference between the two boys, you know, pregnancies because the second one was a little more difficult. And there was, you know, issues in terms of her being able to work out. It was, it was complete contrast, you know, how quickly she bounced back, you know, with our firsts. So yeah, it's, that's the majority of the work going, you know, into the recovery process. So like the third trimester is like, okay, let's just get ready. Yeah, I was amazed by how fast Katrina bounced back. And, you know, I've read a lot of stuff on the, what they estimate like the calorie burn that and metabolism boosting that you get from breastfeeding. And I don't know how much I subscribe to how accurate a lot of those are. Because I think there's a major variance for, per women and stuff. Yeah. But boy did Katrina have a huge one. Coordinated too. Oh my God. Katrina, I was, it blew my mind. I was just like, yeah. She was building muscle and leaning out like, and eating like crazy. I was so fascinated with how her body was morphing and changing like week over week with the amount of calories that she was consuming because the breastfeeding completely spent her metabolism up. So it definitely worked in her favor. Our next caller is Jake from North Carolina. What's up, Jake? How can we help you? Hey guys, what's going on? I'm stoked to be here. So a little bit of background first. I'm a personal trainer and a boxing for MMA coach. My education is in international relations and national security. So through that I met a lot of special operations guys and it's became kind of a research interest of mine as to how to train them as effectively as possible. So the problem is a lot of their programming really sucks and it's outdated and has them drastically over training while still neglecting things like agility, mobility and strength and focusing a lot on like calisthenics and long form cardio. So a lot of these guys don't have proper weight training until they get to their units and the amount of injuries is really high. So I guess my question is, when these people have control over their own training or when we as trainers have control over their training, how do we balance all these adaptations of like building strength, endurance, muscular endurance, mobility and athleticism and all this stuff while they're still doing things like gunfighting and hand to hand fighting and sky and sea diving and all this stuff that also costs time and energy to learn. So how do you periodize that? And then how do you program like even on the small level of the micro cycles and stuff? Cause I hear you guys advise all the time to pick a priority, right? So if somebody calls in and asks you guys, how do I train for a half iron man? You say, okay, well maybe lift one time a week and then focus on the swim bike run. So when these guys have all of these things that are priorities, how do they manage that? Yeah, that's a good question. Yeah, it's a good question and it's like the million dollar question for anybody who trains people like this. This is actually the most challenging aspect of it. Now, of course there's individual variances and how you would train each person but let's go general first. Here's the beauty, part of the beauty of strength training. You don't have to do a ton of it to reap some of its benefits. Because the people you're talking about are required to have all these skills and all these physical attributes. Strength being a big part of it, I would not need, these people do not need to do more than one or two days a week of traditional strength training. In fact, I would probably do one day a week of traditional strength training. Another day a week where it's more geared specific to what they're looking to do with resistance training and really the rest of the week you're focusing a lot on conditioning and skills. The skills being the most important thing. Now you being a boxing coach for MMA, you know probably more than anybody that your skill in boxing is probably the most important thing than second being your ability to have stamina. Well, when these guys and girls are engaging with other people, that stamina could be life or death and the skill definitely is life or death. So most of the energy is gonna be focused there. Strength training, resistance training once or twice a week and once of it, one day a week is gonna be that kind of traditional barbell build kind of that base. And the other day, like I said, it's gonna be a little bit more specific to the individual. Yeah, you're focusing on the things that they lack in. So whichever, whatever, if they're less, they have less endurance. So that's, I'm gonna put a little bit more focus on that with that person. If they have less mobility and flexibility and they get injured a lot, then I'm putting more energy in that direction. But this question reminds me of, and I'm curious to hear your guys' opinion on this. You follow the guy, his name, I think his Instagram handle. Tactical. Yes, real world tactical guy. Is that right Andrews? Real world tactical, you know who that is? Yeah. I follow that guy. Okay, super badass dude, right? And I'm always curious to like, people that are following him, like how many of these people are like going and trying to emulate with him? Yeah, cause I don't know if those are his workouts or those are his video workouts for the media. So that's what I'm trying to, and that's what I'm alluding to right now. Like, do you think that way of training, he's like doing crazy, enduring, very cross-fitty type of training. But he's also including some of his tactical stuff in there, right? So he'll be like dragging tires and what that, then he'll do like a roll with a gun and then fire it. I mean, I mean, very entertaining to watch. But when I look at it, I go like, you know, I wonder if I were to get a special ops guy, if my training would look like this or would I be way more tailored and specific to who I'm training and I wouldn't, this is very flashy cool shit to watch. But in reality, I think I'd be very more specific to my special ops guy and figuring out, oh, where is he lacking? And then building my core around the things that he is the weakest in to develop that and bring it up and probably doing less of what he's really strong in. Yeah, I think it's really difficult to have like a generalized kind of standard for programming this because there's so many different attributes that you're trying to acquire. I think like, as far as what I would look at it in terms of priorities, I definitely would want to make sure that there's lots of, you know, recuperative type of, you know, mobility practices instilled every single day. And that's just something that because of it's, you know, they're going through so much body stress, you know, that's something that I would prioritize that, you know, beginning and, you know, all throughout the day to really make sure that, you know, longevity is considered while going through all this sort of chaotic type of stress on the body. But to Sal's point, like really just one, two times a week with the actual strength training part, but the skills is what, you know, is the utmost priority with, you know, that pursuit. Yeah, and, you know, here's a big mistake people like this often make, is they emulate the training of athletes. Now, here's why there's a big difference between the way an athlete trains and the way people like this train. Let's say you're going to compete in, you're going to compete in a mixed martial art event. You are training and peaking for a specific date. Okay, so you're, there's an off season, there's an on season, you're peaking. Okay. These guys have to be ready at all times. There's a timeline there, which yeah, this is all the time. This is an infinite timeline. If you train these people like they're trying to peak, you're going to over train them. Okay, there is no peaking because it happens all the time. So really what it is is you're training them below that peak intensity because they're just ready. They got to kind of be ready all the time. Now, why are skills so important? I mean, come on. You could be the fittest, most awesome person in the world, but if you can't accurately fire your gun or operate under duress, none of that really matters. So, you know, a base of strength, maintain mobility so you reduce injury, do some athletic training in there and then skills, skills, skills. Let's be even more specific. I feel like we're giving my boy like nothing right now. He's just fucking talking about a bunch of stuff that he's already heard from us. Like, so let's kind of build that, right? As generic, but as specific as we possibly can. So would you guys, would it look like this? What's coming to mind to me right now is I think I would have a one to two day a week very foundational maps, anabolic-esque training routine. And then I would have three to five days depending on how much they're handling throughout the week of skills training. And then the way I would dictate the skills training would be I would write a list of all the things from hand-to-hand combat, to endurance, to rucking, to body weight strength that have all these priorities of these things that they should be able to accomplish. And then I would have skills training days and we would order them in the order of priority. Meaning that I would do more of whatever I think this special ops person needs the biggest help in. And I would focus mostly on those skill days and just compliment one to two days with like a full body type of anabolic. With a real heavy emphasis on recovery. How to get to that point. And so this is where something like HRV would be something in my mind would make a lot of sense in this situation because to be able to monitor their overall accumulation of stress would be very valuable to see where they're at in terms of the beginning of the day versus the end of the day and then the next to be able to manage that appropriately. Now, would you guys agree though that this is the type of client though that you would flirt with overtraining more than under because it's not an athlete who's trying to peak and because I want mental and physical resiliency from this person, I'm probably going to flirt with that line more often than not than the other way around because I don't care if he loses a little bit of muscle or he trained a little bit overtrained. So long as I'm looking out for injury and I'm not overtraining in that way but as far as training their endurance and their mental fortitude to get through because I feel like that's so important. Like you don't want to be so concerned of like, oh, I don't want to like overreach a little bit because I want to build the most muscle for this person when I know that that shit doesn't matter when they get out into the real world and they got to fucking fight for their life and they got to go for 16 hours straight with no sleep, right? Yeah, I would go the opposite. No, I would not flirt with overtraining because when you're pushing that line all the time and remember, this is a job. So they're doing it all the time, right? So now you're at the line. You're doing this job all the time. Life is stressful. I think that would be a mistake. What I would do is I would play under overtraining. The resistance training I would do is 30 to 45 minutes. That's it. So 30 to 45 minutes once or twice a week. The other three to four days a week you're looking at about an hour of training and then additional 30 minutes of mobility and that's it. Now that doesn't sound like you're getting them peaked and ready but what we're talking about is a long-term fitness readiness. I mean, I tell you what, when I'm on the border line of overtraining I'm not in my peak performance. I'm pushing to get to peak performance but imagine maintaining that all the time. You don't agree that you're gonna have to flirt with that at least once a week or once a month where you are pushing, trying to push that for the mental fortitude reason and for them to push the intensity like that because they'll probably have days that are structured for that. Yeah, and that's gonna happen naturally and you're talking about people who, and maybe if they're beginners and they just signed up for the police academy and they gotta kind of figure it out but when somebody's at this point, like they've got what they kind of need, they just need to maintain their health, their fitness. Well, I have not trained a lot of special ops people so the complete transparency here so we know that I'm not a fucking expert in this field so I think I would wanna know that because you have to understand, so if they, if okay, I agree with you guys if that is built in but you can't train this person always under a little bit for an hour when then real quick they're gonna be out in the field for 16 hours and be beat up all day long and that's like the most intense thing they've ever experienced because you haven't given them that at all. I think they'll be more prepared and better to deal with those things if they're good fit but within, but under that limit of overturning. I would only do that if I could test it immediately and see like, again, with heart rate and things like that or like lactate threshold or whatever, like love those types of tests because then I can actually appropriately see how quickly I can recover from the stress. I love what you're saying there because our good friend Corey Schlesinger who shout out to him right now who is out there with the sons who are in the championship right now is the strength and conditioning coach who came on the show and talked about how he utilizes HRV. I think that this would be extremely valuable with these athletes for that exact reason because I feel like there's gotta be when I look at their heart rate variability and go, oh, he's fully rested. Tomorrow, I'm bringing the heat on him. I want him to, we're gonna stretch his capacity tomorrow and then I'm gonna back off and then I'm gonna scale back. But I wanna be, I do want to push my special ops guy for the mental fortitude reason. Like this, it's- In this situation, mental fortitude is probably one of the highest priorities. Of course. And so to be able to get into that calm state is everything. I feel like Sal, your guy's gonna be a pussy. My guy's gonna beat you up and down all day long, bro. No, they're not. They're gonna be under-training them all the time. By the time you're there, you've already proven that. You've already got some of that. And again, the biggest, I've trained special ops. I've trained SWAT people. I've worked with them. When I did Jiu-Jitsu, I had a lot of people at that level. Yes, I have to do people. And you know what the biggest problem was? The biggest problem was people that were always after it all the time. They were just chronically over-training. That's why I brought up- That's why I brought up the real-world tactical guy because I don't subscribe to training like that all the time. Because I know that that type of training, day in, day out, would be way too much for the average special ops person I'd be training. But you have to agree that, like Justin said, that the mental fortitude has to be one of the top priorities. And so you gotta stretch that capacity sometimes. And you're trying to say that, oh, if they got the special ops, they've done that before. So what, you're just gonna not have to, you're not gonna train that ever? That's already part of their training. That's already- Well, okay, do you know that? I don't know that. I do, absolutely. They still do training on a regular basis. Their practices still involve a lot of that. But I, like I said, I think if you're, it's okay, if you're training somebody who's going to go on a mission, very different than if you train somebody who this is what they do all the time, that it can happen at any moment. Well, Jake, do you know? Sorry, we haven't even brought you in this conversation very much. You're good, you're good. I would say when, so a lot of times their training pipelines are like two years and it's very, very focused on mental fortitude, right? So these guys are just doing obscene amounts of like calisthenics and just tearing their bodies down. And I think a lot of times, once they get to their units, if they're not at a school, like if they're at dive school, it's gonna be like more of the same. But if they're just training and trying to get better, it's a lot of more like, okay, let's actually go for strength now and let's actually try to build athleticism. Because I mean, we were selected then because of our mental fortitude that that makes. Okay, okay. So Sal's right here. Yeah, yeah. So if I could kind of like take a step back though, you guys recommended like maybe two foundational, like I should say fundamental strength days. So would you then like, would you take a phasic approach to it and kind of like drop everything else? Like say, you know, your five mile runs for time, would you drop that down to like maintenance volume? And then on the fundamental strength thing, would you take them through like maybe, okay, on our two fundamental strength days, it's gonna be like a mezzocycle of like math, Santa Bolic, and then after we get done with that, we're gonna switch to like more of a phase two math performance type thing. Yeah, yeah, yeah, I would still phase it and I would do one. If you have the ability to do that. Yeah, and I would do one, you know, longer run during the week. And then the rest of the conditioning is gonna be sprint based. It's not gonna be kind of like these long distance type runs. You're looking at speed, performance, agility, that kind of stuff. I don't know how often you guys in the field are having to run five or 10 miles. You still need that stamina, but oftentimes, and Mike's from again, from the people I worked with, it's like, you gotta react fast, you gotta be quick, and you gotta sprint. And sometimes the sprints are longer than a sprint, but it's typically not like this long, six or seven mile, you know, type of pursuit. So I would incorporate that kind of stuff, agility work. And again, even once a week, I promise you, like I said, I worked specifically, there's one guy I can think of right now, he's now actually a high level jiu-jitsu competitor, but he was a SWAT team, and he was doing weight training three or four days a week, and he was having issues with his joints, and he backed all the way down to one day a week, 45 minutes, his strength went through the roof, and he just felt so much better. And he's like, I can't believe this basic and low of volume is making me feel so good. I'm like, well dude, you do so much other stuff. That's about it, you know? Yeah, if you can structure it in a way where you can actually take that one phase where you have a couple of weeks where you're a little more focused specifically on strength, you bring down the endurance a bit, but you come back to it. So it's obviously like the endurance part is gonna be more of the priority within this setting, but to be able to kind of focus in on that, your body's gonna be able to respond better and get that base level strength more efficiently, but then you're gonna have to cycle back into your heavy endurance. Now, Jake, you said you're a personal trainer. Obviously, he's talking. Yeah, I'm gonna send, do you have Maps Prime Pro? No, I have Prime, I don't have Prime Pro. Okay, so I'm gonna send that to you because as a trainer, I think that's gonna have the most value for you. You're gonna be able to apply this with your training and other people's training. You're gonna love that program. Great correctional exercise. So we'll send that over to you, and we appreciate you calling. Yeah. Hey, I appreciate you guys so much, have a good one. No problem. Yeah, I tell you, it's like, the big mistake is like- No, you're right. You're right, I mean, that was, again, I don't have very much experience training these, so I don't know what their protocol looks like outside of what I would be. And I'm thinking, I'm controlling all their activity. If I'm controlling all their activity, I know that I wanna make sure I push that, but based off of what you said and what Jake you confirmed is that, they have so much of that outside of the training with me that you're right. I don't need to push that. They're getting that already. So I'm probably leaning more towards the recuperative and skills training with a very minimal amount of strength training one to two days a week. Our next caller is Emily from Nebraska. Hey, Emily, how can we help you? Hi there, guys. First of all, I just wanna thank you for having me on. It means a lot, and I'm really excited to get to talk to you today. Cool. So my question is, are kind of a little bit of background. In high school and in college, I was a shop putter. I loved it, loved the training, I was all about it. And then my sophomore year of college, I hurt my shoulder. And so I ended up not participating or competing my junior and senior year. After that, I felt like life just kind of happened. And I kind of started to develop. I mean, I would describe it as a bad relationship with my health. I really started looking at the physical more than the internal and just what health truly was for me. And so I started working with a coach two years ago now, and that's how I was actually introduced to you guys. And so she started having me run anabolic and also a little bit of map strong. But this past spring, I had the opportunity to coach shop put again. And I just, I realized how much I missed it. I had so much fun with it. I really felt that sense of happiness and health when I was doing that kind of thing. So right now I'm kind of wondering if I'm in that I need something different phase. So I was wondering, is it okay if I were to run one of your programs that would be more of a shop put thrower oriented program over like an anabolic? Even if I don't regularly throw the shop put anymore. And I don't really have a way of measuring my progress as far as throwing the shop put because there aren't a lot of competitions around here like that. And if so, what kind of program would you recommend? Yeah, no, great question. No, the answer is no, you're not allowed to do anything. Can't do what you love. Listen, Emily, you did it for a long time. You competed in it. You said a couple of things that made this answer very easy for me. It brings you joy, okay? If you find joy in your fitness, that's kind of part of the secret of longevity in terms of consistency with your workouts. Of course, if you don't overdo it and don't hurt yourself. So yes, please do what you love. Now, what program would benefit, you know, what you're doing? I mean, MAPS performance would probably be- Yeah, performance for sure with that. Your best type of program, but you're gonna probably have to individualize it a little bit because you have a specific training. Oh, listen, if you love something, a specific style of working out, so long as you don't overdo it or abuse your body, that's the one that you do because you're gonna be doing it more consistently. You have joy while you do it. So definitely, definitely the answer is yes. I'll be even more specific. I think that MAPS performance with all your shot put throwing type of skills training. During the mobility days. Mobility days. So mobility days, I would follow to a tee pretty much the foundational days for strength training. And then on my mobility days, I would go out to the field or wherever you train for shot put. And I would start off my routine with some mobility exercises from the program. And then I would go right into my shot putting. And I think that would be an incredible. And the only thing that I would watch for is because if you're doing all the mobility stuff and the shot putting and the foundation, maybe you feel a little soreness, especially the beginning carrying into your workouts because you haven't maybe done shot put stuff for a while. So then maybe scale back the intensity a little bit on the foundation days. Listen to your body if you're kind of overreaching a little bit and scale back. Otherwise, I think that that program will complement your goals. You'll see incredible benefits from it. And I think it's already structured for somebody like you. Yeah. Find a lot of those like rotational mobility type of drills to bring into those mobility days. You don't necessarily have to follow specifically. Like we put like sort of an outline there for you to kind of pick and choose which ones were most appropriate. But there's going to be some of those types of drills and movements that are really going to be beneficial in terms of rotation and proprioceptive type of movement. And I think that that's going to apply best for what your pursuits are. Yeah. Do you have mass performance by the way? I do not. No, I don't. All right. We'll send that over to you. Okay. We appreciate you calling. And also shout out your coach there because they obviously a good coach who turned you on to us. Thank you. Yeah. I have those weekly calls with her. She's like, well, listen to what my pump guy said. Did you listen to that podcast? That's great. Smart coach. Smart people. Yep. Been awesome. Thank you. Yeah, I swear, unless it's hurting you, unless it's abusing you, unless you're getting developing health problems, if there is a physical pursuit that brings you joy. Yeah, that's my answer. Yeah. I don't care what it is. Again, unless it's hurting you, do that one because that's the one you're going to want to do. Well, I think we still get this because of, and this goes back to what we just talked about the other day with the whole cardio thing. I think because we kind of shit on the cardio so much that there's people that enjoy doing things like that. And I think that's important to make clear here too that when we've said this again and I feel like I have to repeat it because we still get this. Well, I blame the space because people assume everybody's dogmatic about whatever we promote. And really, we're just trying to sift through what's best for the individual. That's right. Like if her question was, hey, I'm thinking about using shot put to get in the best shape and lose body fat, do you think that's a great strategy? I'd say no, no I don't. I think there's many other strategies that would be better than shot putting for losing body fat. But if you say, I love to shot put, and I enjoy that, and I want to build that into my routine. It will structure around that. 100%, just like I would say to somebody who says, I love to go for a run, or I love to get in the pool and swim laps. Like, absolutely, let's, is it going to be the most effective way to burn fat or build muscle? No, but it doesn't matter because the Sal's point in the pursuit of overall health and longevity, if you're doing something you love to do, then you absolutely should build it. I think just people get that confused with, you know, their type of training they're doing that they've become addicted to or they fell in love with, you know, IE CrossFit, you know, orange theory type of high intensity, like beating the body up. Like, oh, I'd love it. Like, do you really, because if you really do love it, you'll probably be consistent. Or they're trying to be all about body fat loss on top of like a really specific goal, like that at the same time. And they're trying to merge all these things together. And there's one factor we're forgetting is consistency. So, you know, could I construct a more, a superior fat loss and fitness routine? I could, so long as the consistency is identical, but here's what I know. It's not going to be identical. That's right. You're going to be far more consistent doing the thing that you love, which makes it the most effective way for you to work out. And I don't care what that is, again, so long as it's not hurting you and you're not abusing yourself. If your favorite form of exercise, the one that brings you joy is dancing, guess what I'm going to tell you to do the most of? Dancing. We're going to dance. You know, I wanted her to give her coach like a true shout out because I love, this is the scarcity mindset is overwhelming in the fitness space. Like just a lot of egos and I love to hear coaches that are willing to do that. I mean, I think we do our best to try and pride ourselves on things that, when there's things that are above our pay grade or somebody we know that's a friend that is a greater expert in that, that we always drive to that. And it annoys me when I hear of coaches that are so afraid to recommend somebody else who's an expert in that, feel in fear of, oh, I might lose this client or that I won't get the return of the money from it. And I love to hear a coach that actually is doing that. So shout out to them. Our next caller is Eric from Texas. Hey, what's up, Eric? How can we help you? How's it going? So my question for you guys is a little bit of a two-parter. And so the first part is kind of just like, when you're going after addressing imbalances between like left and right, kind of trying to ensure that you're not creating new issues in the process. And then also as you're identifying those imbalances and addressing them, kind of making sure that you're not overdoing it. And so, I've probably got about seven years of weightlifting experience under my belt, probably about four of them actually knowing what I was doing before that is just a lot of bodybuilding. Let me go get a pump in the gym type exercises. And then I stumbled across, Mike Matthews' bigger leaner, stronger program. And so I started running that. I made great strength gains, but I wasn't really paying attention to like how I was lifting if I was doing everything correctly. And then Mike introduced me to you guys' podcast and I learned a ton about imbalances. And so one of the things that I kind of noticed was like when I'm squatting, I've got my left foot pointed at 12 o'clock and then my right foot's more like two o'clock. And so, one of those things that I was trying to address was that lack of external rotation on the left side. And so, I started working at that for probably about a year. And then I started doing like split squats instead of just like regular barbell squats. And I started getting a lot of pain on my left hip. And so, that kind of frustrated me because I'm trying to do the right thing, by addressing the imbalance. And then all of a sudden now I've got hip pain. And then like another thing was, I noticed I had forward shoulder. And so I started working on that retraction of the shoulder blade. And then down the line, I take progress pictures and now I see like, oh, I think I have a wing scapula on the left side, but my right shoulder still looks like it's rolled forward. And so, I'm really trying to make sure that I'm addressing the imbalances but not creating new issues in the process. And like, I don't know if I'm doing too much work trying to fix things and maybe that's why I'm getting like the hip pain. There's a lot to unpack here. Hold on. So first let's, I want to get to the bottom of the, what hip, right? So you explain the feet, right? So you have a more of an extra rotation on the right side. The right side is externally rotated more than the left side, correct? Just putting torsion going in one direction. Right. And so they're trying to compensate. The hip flexor that you're feeling that has pain or that is more tight, is it on your left or your right side? I would say it's my hip flexor that feels tight, but sort of like the pain is kind of where like the femur is in like that hip socket. It's kind of like on the back by like on like the posterior side. Right, right. Is it on the right side or left side? On the left side. Okay, it's on the opposite side that's externally rotating. I have a quick comment here, Eric, that I think generally will help you here. Okay, so here's why what's happening to you is happening. Okay, and this is common when people do correctional exercise. This is why we make such a heavy emphasis on technique form intention when doing correctional exercise. So you're focusing on scapular retraction. You developed winging because you did it wrong. You were actually doing, your technique in form was not correct. So what you were actually doing is you were trying to bring the shoulder blades back but we were probably doing is practicing a little bit of winging on one side, right? So correctional exercise, form and technique is so important. It's all the intention. It's all, it's so, so, so important. You have to watch the videos and your form has to be exactly like what you see in the video. No deviation whatsoever. Otherwise you're gonna train and create something else. How do we do that? Well, watch the technique and go easier. You might be going too hard. You might going so hard with the intensity that your technique is moving in the wrong direction. So you can do, I've seen people do this by the way. They'll do correctional exercise. They're like, oh, I know that rows help with forward shoulder. So I'm gonna do lots of rows and they end up with worse forward shoulder. How did that happen? Well, let me see you do a row. Oh, that's why, because you're training the row in a way that's encouraging forward shoulder. So, you know, we could try to break down specifically what we're gonna recommend. I think that's almost impossible without assessing you. But I think generally, whatever you were doing correctionally your technique intention was wrong. Now, can you overdo it? Yeah, you can overdo anything. But if your technique and form is perfect, daily practice twice a day for about 10 minutes is probably gonna be ideal for it. This may be a situation too where you need to pull a coach in to observe what your body is actually doing. Because I know a lot of times like clients will be emulating what they see in a video or what the coach is trying to get you to do, but don't really realize what's actually happening as you're going through these movements with your joints, but definitely the cues. So something that Adam was able to address in the Prime Pro webinar was a lot of those very specific cues of how you need to feel your way through those very intensive type of mobility drills. So that's the direction I was gonna go. So Eric, have you followed that Prime Pro webinar that I did? As a matter of fact, I actually bought Prime Pro about a month ago. And in between the time that I submitted my question and now I've been running Prime Pro and I would say like my hip, I don't have pain anymore. So I've reduced my load. I've actually been working on higher rep range. So like now, you know, there's not as much load. I'm working on a higher rep range that's lighter weight. And I can really just focus on putting my body in the right alignment before, you know, when I'm going through my workouts. And like, yeah, like I said, my hip feels incredibly better now. That a boy. So that was the first thing I was gonna say. And if you haven't, the Prime Pro webinar, I actually like take you through so if there's some movements, maybe you weren't unsure of or you wanna see what the guys are talking about when they say the intent and how I do it's so important. So take advantage of that, it's absolutely free. So watch it if you get a chance. And then the other thing I wanna be able to give you is access to our forum. Justin was alluding to a coach. I'll one up that instead of you paying for a coach or I'm gonna give you free access to our forum. When you get into the forum, say hi to all of us and then post a video of you squatting. So we can actually see. So we can get to the bottom of this instead of us guessing and speculating and trying to figure out if you, one of the number one things that people use our forum for is exactly that. It's filled with other movement specialists and coaches and PT's and we're in there and people love to post videos of their forum doing something and then the community, if we'll get to you or us, we'll get to you and be able to kind of give you some tips on what might be going on. Awesome, thank you so much for that. Awesome. Yeah, no problem, thanks for pulling in. Yeah. Yeah, it's like technique and form is always important but boy when it comes to correctional exercise like that is everything and you would be surprised, not you guys but the people watching, you would be surprised at how hard it is with zero resistance when you have certain imbalances, zero resistance. So what people tend to do is they see a movement with a band or they wanna use resistance on correctional exercise and that's what they do when in fact they can't even get the movement down perfect with no resistance whatsoever. So you have to get perfect otherwise what you're training is not what you're trying to aim for. I actually really like to try and figure out what these people, I know you stopped us so it didn't go for an hour of us trying to unpack everything he was doing but I do enjoy trying to help somebody that. It's like detective work. It is, right? Especially when I can't see it and I'm like trying to get what he's saying and then try and visualize it and go like, oh this is probably. This is what I would probably do with him. But I mean, right away some real key things that I heard was that one side he's externally wrote so when he squats one of his feet is opening up, one side is opening up way more than the other side which right away will tell me that he's probably shifting to another side when he squats. He's putting a lot of torsion and stress on the other side. That's right which is where probably the tight hip flexor and pain is coming from because that side's getting overweight or it's carrying more of the load when he squats X amount of pounds because he's shifting over to that side. So right away we could, and this starts at the feet. He starts by addressing his ankle mobility, his foot strength, then he works his way up to his hips on the internal external rotation, the ability to abduct and adduct and then we work all the way up from there. But absolutely how you do this, the intent when you do the correctional exercise is so. It's everything. Important, otherwise it becomes actually kind of worthless because you're not. Or detrimental. Exactly. By the way, the place you can see the webinar that we're talking about is primeprowebinar.com. Our next caller is Andrew from Iowa. What's up Andrew, how can we help you? Not much. Originally I was gonna call in and talk about, I've always liked to run, I've always liked to lift. I know, especially listening to your recent podcast when you're on the Mark Bell podcast, I really know I need to cut back on the running. So I need to focus on the lifting. I think I've always been a little skittish about my running or about my lifting is because I have an ostomy. Kind of similar to a person that you guys interviewed recently who had had the hernia. So it's gonna be something similar. I have Crohn's disease. I know nutrition kind of plays a part in that. I'm just kind of would like to pick your guys's brain. See if you've guys trained anybody who has an ostomy. I mean, I squat, I deadlift. I wear a lifting belt probably more often than not because of that abdominal surgery. And just really wanted your guys's thoughts on that. Yeah, so I have. And really you have to just monitor your intensity. And this by the way is true for any, you said you have Crohn's. So any autoimmune issue can get flared up if stress or overtraining becomes present. Like you push yourself too hard. You can increase your risk of getting more flare ups because of course that's inflammation, right? Chronic inflammation will contribute to what you have before. So really just monitor the intensity and treat exercise like practice. So don't go to the gym to work out but rather go to the gym to practice exercises. This will serve you well long-term. So that's the thing that I would really focus on. As far as diet is concerned, I'm sure you've probably been talked to till your ears are bleeding about all the different ways you can eat and how you should avoid certain foods. The most success I've had with clients who've had kind of these gastro inflammatory type disorders whether it be Crohn's or even other types of issues like colitis, carbohydrate specific diet. I'm sure you've heard about this but I've had clients with good success. Here's the issue. You have to be extremely consistent. When you go off, sometimes what can really fool people is they'll go off and be like, oh, I'm okay. I think I can kind of squeeze in a little bit of more bread or I can have a little bit of candy and then boom, you get a flare up and then it takes months to get it to come back under control or you have to get on medication. So it's exercise, really focus on practice, keep the intensity moderate and then diet, you have a different motivation than a lot of people who are just trying to get leaner and whatnot. You gotta be very consistent with staying away from the foods that tend to cause you problems. Extremely consistent because even if you eat them and you notice no immediate issues, it's oftentimes setting you up for issues in the near future. Andrew, are you currently strength training right now? And if you are, what does it look like? Yeah, right now I'm training, trying to do full body at least three, four times a week. At one point I was lifting and running six days a week. The running was just killing me, absolutely draining me. I was always a big fan. If you guys remember the Bill Phillips Body for Life program, that's how I got into working out. And I just always have leaned heavily on that. I know having three kids working, I can't do it all. I know, and plus I kind of realized that I'll never get those gains or aesthetics if I keep running as much as I did. So it's finally just kind of realizing, hey, calm that down, rest, recover, especially with my Crohn's, my ostomy, all of that. But yeah, I have a home gym at home, pretty nice little setup from the pandemic and a workout two, three times a week. Are you pretty good about switching up, like phasing the workouts? I mean, have you ever followed any of our maps programs? Are you familiar on how we periodize the programs? Or do you do any of that yourself? Or do you kind of follow us? No, I've been following you guys for the past couple months, still learning the different maps, programs, what that's all about, and just really getting into it. Yeah, I would love to see you follow like Maps Anabolic. I think Maps Anabolic, it has an option of two or three days a week. If you're scaling back on the running and you're not doing that, I think three days a week is perfectly fine and doable. If you're still, we're going to integrate running in there, I'd probably scale you back to two times a week and follow that routine. I would even start in the pre-phase first and then move into the phase one after that, even though I know you have some background. That type of programming I think would be ideal for where you're at. I would go, look, to be more specific, two days a week of full body strength training, and then two or three 10 to 15 minute walks every single day, that's it. So two or three walks after you eat breakfast, lunch, and dinner, that actually helps with digestion, it helps reduce inflammation, perfect for you. And it gives you that extra activity, which is healthy. Two days a week of full body resistance training. And then if you want to do any more mobility work, that's what I would do. You could do mobility work every single day where you go into your facility, your gym, you get a stick, you could do stick type mobility exercises, you could do Prime Pro type mobility and correctional exercise stuff. You could do that every single day. And then of course, like I said, the diet, the sleep, all that stuff. If you do that consistently, I think you will see your body progress on a pretty consistent basis. Consistency is a key in frequency and to kind of overcome, maybe some of the hesitancy towards lifting weights, it's you don't have to go in there and try to add load every single time and really increase intensity, really just like practice these movements and keep consistent with infrequent. You're gonna get the gains as a result of just doing it more often. Perfect. And I know with me, it's that diet component. I have to, the way my body's structured, I have to stay on a almost paleo diet and works well for me. And as soon as I introduce more carbs in there, I swell up like a balloon. Yeah, yeah. Are you familiar with the carbohydrate specific diet? I am not. Oh yeah, look that up. Look that up. They've had a lot of success with people with Crohn's. So, and it's kind of similar to what you're probably already doing. So I'd look that up and just see how you feel. But that's the biggest thing, man. That's what it's called, carbohydrate specific diet. Yeah. I've had, look, I have a God son who's got really bad Crohn's. I have my own gut issues at one point. I thought maybe I had that. Luckily I don't. I've worked with clients who've had Colitis and Crohn's and boy, I'll tell you it, man. The consistency is everything with this. Like, and I know how hard it is because it's like you're doing well. Wow, my body feels good. I don't have any signs of Crohn's. Inflammation's down. Everything looks good. Then you have like one cookie or one thing that's off the thing. And then you're like, I feel good. It didn't affect me. Let me try a little bit again. It did affect you and it's this cumulative effect. And then what happens, I'm sure you've experienced this as you push it, push it, push it. Boom, you get a flare up and then it takes you a while to go back. I mean, this is true for all autoimmune. I mean, this is what you're saying right now. I know we're talking about Crohn's, but I mean, I experienced this with my psoriasis. Exactly that same thing. And I do it to myself all the time. Oh my God, I'm doing so good. It allows some ice cream in there. I can get away with one, two, oh, third time. Now I'm fucked. You know what I'm saying? My sister, endometriosis, same thing. She's, oh, good. I've eliminated sugar. Everything's good. I'm fine. Oh, I had some candy the other day. I was totally fine. Have some more a little bit more. And then boom, it comes. And so that's, I think that's a mistake a lot of people make that have autoimmune is you do a really good job of dieting. You're feeling really good. You go back to trying some of the things that were offenders before and then you don't see anything. And so you think, oh, well, maybe it's not that. Or maybe I can have that more often and then it ends up flaring up. Yep, yep. Yep, no, absolutely. I was, thought I was feeling better. The medication was working, started changing my diet. And then boom, next thing I know I'm in the hospital they will move my colon. And I think I learned my lesson. Yeah, no, I'd say that's a tough situation. But yeah, do it now. And you should be okay. And I'm assuming the medication they put you on was a very strong immune suppressing drug? Very strong, yes. Andrew, I'm gonna have Doug send over MAP Santa Bala for free to you. So he's gonna shoot that over to you. Awesome, thank you so much guys. No problem. Awesome. Yeah, the drugs that they put people like this on are, they're like chemo drugs, chemotherapy. And they attack, they are and they'll attack your immune system to suppress this reaction. But what you look at the side effects of these drugs increases your risk of cancer and other things down the future. They're really kind of a last resort. And I know, I'm sure I'm talking to somebody right now who's listening was like, man, you don't know how hard it is. Like I totally get it. But you don't have, normally we communicate flexibility with people. When you're in a situation like this, you don't have any. You don't have the luxury of that kind of. And as you can see, he had to have. Oh, this is the conversation I have with my sister with endometriosis. Cause how awful that is for her. You have to become almost like spiritual with it. Like yeah, like it's your religion. Like I can't eat that. I have to eat this particular way. Hey, look, if you like that, head over to mindpumpfree.com, check out all of our free stuff. Mindpumpfree.com, we got guides on there for building muscle, burning body fat, getting a better squat, lots of cool stuff. Also, you can find us all on Instagram. So you can find Justin at Mind Pump Justin, me at Mind Pump Salon, Adam at Mind Pump Adam. I didn't know it was called the growth mindset at the time, but that's exactly what I adopted. This belief that you can become anyone you choose to become with tenacity and determination. And I decided that I was going to be a healthy person with healthy habits. That was literally the phrase that was my bedrock. And so when I would ask myself, when I had faced with decisions or choices, I would ask.