 Welcome to mind pump the number one fitness health and entertainment podcast in the world. We're number one This is a Q&A episode this where we answer questions asked by listeners like you and this is what went down in this episode now We opened it up with the first 45 minutes being our own introductory conversation when we talk about different topics We'd like to talk about like Fitness and health or we bring up studies or we're talking about current events So let me give you the breakdown we started by talking about knee function Oftentimes when you have knee pain, it's due to hip dysfunction or ankle and foot discussion So we went into a deeper discussion about that type of stuff then we talked about Jeff Bezos and his eternal clock I guess he's building a 45 million dollar clock in a mountain somewhere Justin said. Yeah, it's kind of weird It is weird then I talked about my high protein cookie recipe. It was actually pretty good It's peanut butter chocolate cookies from organifi and I used organifi plant protein It's my favorite protein to use by the way organifi is one of our sponsors Here's how you get the mind pump discount. Just go to organifi.com. That's or g An if I dot com forward slash mine pump use the code mine pump for 20% off sal bringing the cookies Then I talked about love and logic This is a great course on parenting and so I gave a little update on how it's working with my kids We talked about how the retail world is going to be reshaping due to the pandemic Then we talked about a survey that was done on about 2,000 Americans on how this pandemic is going to affect them on a permanent level And then we got into the fitness questions. Oh, here we go The first question was what are the best exercises for working the obliques? Next question this person wants to know how to fix duck feet This is where your feet turn out when you do exercises or when you walk the third question This person wants to know why they gained a couple pounds and yet they look leaner By the way, they're doing maps anywhere. So this is what's caused that that situation Now, of course, it's more muscle. They look leaner because muscle is a little bit sorcery Then body fat by the way maps anywhere still on sale. Just use the code white 50 That's the word white and the number 50 and the final question in today's episode This person wants to know how much neat is too much now neat stands for non exercise activity Thermogenesis so is there such as thing is doing too much of that that'll impede on the rest of your goals When neat affects your meat and results. Wow Also, these are the final hours for the maps prime and maps prime pro 50% off sale now maps prime Teaches you how to set up your own personalized warm-up sessions or what we like to call Priming sessions now. Why are those important how you set your body up for your lifts makes a huge difference Muscle activation muscle fiber activation your range of motion essentially It'll make your workout much more effective now maps prime pro is all about Correctional exercise so if you have pain aches or you want to improve overall mobility Maps prime pro will help you do that now both programs half off Here's how you get that 50% off Discount within the next few hours of this episode dropping just go to maps fitness products calm and use the code prime 50 that's P R I M E 5 0 no space for the discount I Wanted to address something that because we've got that you know the free webinar the mobility webinar now That's been that's been on and people have gotten a lot of value out of it and out of it And you know prime and prime probe been on sale So we've had a lot of people get the program and there's this one question that keeps popping up So I want to clarify on the podcast the question is what do I do for? Knees, what do I do for painful knees? What I do my knees that click and you know my knees bother me because when you go in maps prime pro What you'll find is that we address all the major joints of the body Except for the knees in fact if you go in there you will not find knee specific Mobility exercises, but there's a very very important reason for this and the reason is that if you have knee Problems that are not related to a current injury like in other words if you're knee if you just hurt your knee and it's injured That's different. Just like anything else, right? You don't don't do mobility work on something That's just injured, but if it's chronic pain and it's been kind of bothering you for a while Your knee pain is either coming from your hips In other words your hips have dysfunction. They're not moving properly working probably or it's coming from your feet and ankles It's not coming from dysfunction the knee because the knee itself Moves it's a hinge joint and it moves it Lexus in extends and it and your hips and ankles and feet to dictate how well it works It's a floating joint. Yeah, it's floating and it's being held together by all the the tendons ligaments and fascia So because it that's what makes it unique It's that this floating joint that you have all these other things that are wrapped and attached And those other things the other fascia tendons ligaments the origins and insertions go up to the hip or the ankle Right. So that's what you're addressing is the dysfunction there And fixing the ankles and the hips will relieve the issues that you're for the most part, right? There's just there's obviously Exceptions to the rule if you have a cute injury that you did or whatever, but for chronic pain in the knee It's almost always You know the hip or the ankle or the combination of the two and then are confident Yes, and this is from a correctional exercise standpoint Now remember the knee cap like adam saying the knee cap itself floats And when you bend your knee and extend your knee it travels along like a groove It's like a track that it travels on and if that knee cap is being pulled to the right or to the left Then you're going to have pain now. What pulls it to the right or left? Well, that's the alignment that's caused by your feet your ankles Or your hips and if that's off now, you've got knee cap pain. What about the knee joint aside from the knee cap? Well, that joint is being held together and kept in place by all these ligaments and it it bends or extends That's it bends and extends bends and extends again if there's twisting Torsion being placed on that because your knee joint doesn't twist It's not like you're like your shoulder where I could twist my shoulder joint or your hip that it twists or even your ankle That has a little rotation your knee doesn't rotate. It's it's put in place There's a little bit of give from the ligaments, but it's not supposed to have that kind of range of motion So if it's being twisted by every time you do a lunge or a squat or lots of walking It's because your hips or your ankles or your feet are causing the ligaments of the knee to try and stabilize Which so that's there's a certain amount of stabilization they should do But it shouldn't be holding everything together and keeping it in track because your hips knees and your hips ankles and feet are not working properly This took me a really long time to like really grasp and understand that as a trainer It would probably be at least five plus years in before I really put this together I remember as a early young trainer if a client complained of knee pain I would just switch the exercise right because I just didn't I didn't have the tools I didn't have the tools yet to understand that Oh, okay The reason why their knee hurts is because they don't have enough knee travel over their ankles because they lack ankle mobility Or they have extremely tight hips and then it's pulling on there or the fascia your it is really tight And pulling on the knee once I understood that and and learned how to help correct that It was a game changer, you know And that's and that really is the answer if you're if you're a listener or you're a potential trainer That that's listening right now when someone complains of knee pain is that this is where prime pro is such a valuable asset Is you go in there and this is how I I explained to a lot of people that went to the webinar on how to use this tool is I put together a little routine and I picked like five of my favorite exercises that Kind of addressed some of the most common issues I see but the program has over 55 different movements in there for a reason and the idea is that you you you nail down What joint is the the biggest offender meaning it has the least amount of range of motion And it's causing the most issues in your body and focus on just a couple movements For that joint to really improve its range of motion and drill that home And then we we keep getting asked, you know, how often should I do this when should all the time if you if it's a mobility thing It's not like strength training strength training There's a protocol of how much you want to do it and how often to make sure you optimize building muscle When it comes with mobility or working on a range of motion in a joint you can't do enough of it So you want to be doing it sporadically all the time to improve that And so that's the answer and in the program we teach you kind of how to program it throughout your routine But really the answer is you take a couple of these moves that that relieve the most pain for you or help you the most with Range of motion and you you practice it all the time I really liked the visual like, you know, so at one point you had The analogy that of like a sliding glass door, you know how that would go on its track And so, you know, there's two points to that with the the front of the door the back of the door And and so looking at that is the ankle and the hip is to guiding You know that that sliding glass door just a little bit of a degree off is going to create a lot of friction Which is then is going to become a problem and the you know, the more it gets off track You know, that's where we're really going to have the injuries and the things result From that exactly if you're pushing the sliding glass door and you're pushing it, you know In one direction as you're sliding it or pulling it in another direction as you're sliding it Eventually that track gets worn down and starts to have problems now. You could go in and fix the track You know, you could have a an osteopath go in your knee Scope it, you know scrape off the parts that you maybe there's some contra Malaysia underneath the kneecap or whatever and work on And oh knee feels a little better But if you don't fix the fact that it's getting pulled in one direction or the other from the hips Ankles and feet the pain will continue to reoccur even foam rolling Which temporarily will alleviate for a lot of people by the way foam rolling will temporarily alleviate a lot of your pain It's a temporary fix that doesn't fix the root cause Only working on the strength and mobility and connection to the hips ankles and feet We'll do that. By the way, this is true for the elbow too. That's another joint You're not going to see addressed. Yeah in in maps prime pro the elbow very similar If you have elbow pain now if there's tendonitis that needs to heal allow it to heal But nine out of ten times if there's a problem and pain in your elbows It's coming from either your wrists your hands, which is most common or your shoulders oftentimes It's actually the wrist and hands in fact a lot of the times when people's elbows hurt It's coming from the forearm flexors and extensors extenders that attach Near the elbow in fact you could test this yourself if you have elbow pain Extend your arm press on the top and the bottom of the elbow where the forearm muscles attach and if that's sore That's a nice little clue and you can say oh wait a minute This is due to my wrists and my elbow and my hands and this is why I'm starting to and they call it what they call that Tennis elbow is well for elbow too. Oh, yeah, totally So it's that's what that's how mobility kind of works is you want to look and find the root cause By the way, this is common for a lot of joints Oftentimes if you have pain even in the hips Sometimes it's coming from the feet in the ankles Sometimes you have pain in the feet and that may be coming from the hips So this is why you want to go, you know, if you have a program like maps prime pro What we did is we put a test under each of these major joints pass that test So follow the test and then that'll help you identify like oh, I lack mobility here Maybe that's why I have pain in this other part of my body makes a big difference Dude, did you guys see I was just reading I think it was popular mechanics or one of those like scientific type of magazines and I saw this article about like jeff bezos and what he's building For this this this clock that's supposed to Survive like 10,000 years. Huh was an atomic clock or whatever. Yeah, it's like this It's like a 500 foot clock that he built inside a mountain Basically and and it it's powered by all these mechanical gears and everything but I guess like it only it only ticks like Every so often I don't remember all the details, but it's basically it's like it's supposed to survive For I don't know like 10,000 years. It's it's crazy. Wow. What is the point of that? Well, that you're that you want people to in 10,000 years to be like, wow, who did this you'd be like Yeah, you want to kind of yeah You want to show that there's gonna be a future beyond this and that like get people to think that there's a lot more You know coming up. Have you guys seen those clocks that that they use either? I don't know what they use. I think they use atomic functions But they're so accurate these clocks that they won't be off even by like a I don't remember What is like a millionth of a second? Yeah, it'll take them like a billion years or something saying like that That's how accurate they are. Yeah. So okay. So basically It's powered by day night thermal cycles and the hell synchronized at solar noon So, uh, I don't know like this is I mean, it's just crazy This was thought of by this scientist Danny Hillis and and I guess he came up with this in like 1986 It's like just like a sort of a timepiece that every like humanity could share You know for 10,000 this is this is when you have like hell of money 42 million by the way. Oh my gosh. Yeah, you have so much money that you're like And then on top of it, you're like, how will people remember me right in 10,000? Well, this is like this is like pyramids, right? Like that's what they did Oh, I have so much money. Look at what I can do. We're teasing them a little bit about that But you know that the truth is 42 million dollars is like you and I go and run out spending a hundred bucks I know that's a drop in the bucket, right? And how cool would that be to to spend a hundred bucks and build something that will be talked about probably 10,000 years from now I mean if I had that kind of money, I would do you want to hear something crazy. So his wife They got divorced, right? So she got half. Yeah, I think it was half of his money Instantly became I think the fourth or third richest woman in the world Dude, she married well. She's like leap frog leap frog to opera just by divorcing divorce You know the one of the wealthiest women in the world I mean I'll joking aside. She was with him before all this happened. I'm sure she helps so it's well deserved Yeah, I helped support and all that stuff, but I thought that was funny You know you get divorced and you know now you're on Forbes top, you know top richest people in the world That'd be it'd be interesting to see if like more billionaires started to do these kinds of things where they're like investing in You know some some kind of megalithic structure to like remember them by or something Well, are you are you guys from I think it was in 1972? I want to say where we shot a satellite Or like a space explorer up into space and on it We had a gold record gold disc. Yeah that played all of like every language and it says something like he's crying I thought we put that on the moon. Did we put that on the moon? No, I just shot it out into space We just shot it out into space and then on it is like a picture of uh, human anatomy So you can see like here's a male. Here's a female blah blah blah And then we put math matter. This is my favorite part, right? Here's my dick. No this Yeah, did they give him a big one or like a statue of david? No, no, here's the part that I love the most Then they put like these mathematical calculations on because they figured that math is a universal language like any Species that's advanced enough to find this will understand math. They might not know how to they might not know what english is or spanish But they'll know math so they literally gave them the coordinates to find earth. I thought that was very irresponsible What the fuck are you doing? How do we know if they have our best interests in mind? Yeah, we get invaded by aliens like Yeah, we were trying to find somewhere to habitat. Oh, look at this Somewhere these water bears gained intelligence and now they're coming for us That's why I think they should shoot out what they should have done is shot out a satellite and made it look Hell of scary like here's humans and we got claws and like like you said big old dick and whatever Yeah, come find us We dare you to come find us. Oh, man. Anyway, it's pretty we have ideas pretty funny stuff So I see you guys that destroyed uh the treats that I made. Yeah You were downplaying. Hey, dude. I actually really enjoyed those cookies. I know I like yeah I know he came in there like, ah, they're all right. They're actually they were phenomenal So true tell the truth here though. Are you the baker or to Jessica? I made it you did. I swear to god No kidding. I did so I made it So I went on the organify website because we were gonna make Cookies and you know have fun or whatever and I thought you know what adam's always talking about how He makes high protein baked snacks or at least Katrina does right? Yeah, so I thought this might be I find them That's why you find them and you give them to him Whatever you're always talking about. So I've never done that recipe. I've never not to be fair I've never baked anything. So it's really one of my first times doing it at all But I said I want to make it like a high protein, you know dish or whatever. So I looked on their website I googled Organify peanut butter and chocolate chip protein cookies and they're good. They were good They're not bad and they're in there if you eat the whole batch. It's like 60 grams of protein or something like that like because because it's got peanut butter in it Which is got the protein and then of course the the protein the plant protein powder So it's I'll give you use vanilla. I imagine I did but if you use chocolate, it's probably better Oh, you think so I do. I wonder about that See, I think vanilla works the best when you're baking it blended well Yeah, so just coming from somebody who's done this a lot personally. I actually think even though you think chocolate would be Vanilla is like one of the best flavors to bake with really. Yeah, okay. So that's what I did I did vanilla. Yeah, okay. So the here's the here's how you make it. You get one cup of rolled oats Two scoops of what I used was the Organify complete protein powder Half a cup of chocolate chips. I actually use chocolate chunks. I like those better Half a cup of ground flaxseed meal half a cup of uh, peanut butter one egg One third a cup of honey or maple syrup. I use maple syrup One teaspoon of pure vanilla extract and two tablespoons of coconut oil Now check this out, right? You mix it all mix it all in the bowl Then you make them into the balls and you kind of press them down a little bit 350 degrees you bake them for five minutes. That's it. That's it five five to seven minutes max You don't want to overdo it cook really fast. Yeah, they're really good No, they were and I dip them in uh an almond milk or whatever. So I had my high protein you little baker guy Get you an apron dude. My cookies brought the boys of the yard It certainly did I did a good job downplaying it, didn't I? Yeah, I you know what my problem is. I usually oversell shit Yeah, you know, I mean I come in these are all we expect it. You know, take away clothes That's probably why you got us the you'd be interested. Yeah, what? No, let me see Speaking of which dude, Justin, have you looked into that love and logic course for kids yet? Oh, I just just overviewed it just briefly dude I watched the first only like the first three modules or whatever some more and so I'm already applying that oh you are Yeah, did you talk about this yet on the show because I don't know if I talked about using it yet on the show I talked about right. It worked. Wow. It like really was my ninja style Actually, it's stupid that I never even thought of this. So this is a this is a communication technique that you learn in sales It's called the alternate advance and what it is is Rather than giving you you give people options in both options You're happy with so rather than this is a simple one right rather than saying Would you like to buy my product the you know, which the answers are what yes or no No is not an answer that we want rather buy this one or that one That's it right It's and so it's kind of like that and so what you do because what they talk about in this course is that If you have a power struggle with children Either you win and they're resentful or they learn how to take orders in which case they just become order takers And they go off to college and then you know their their leader of their frat house tells them to do something They do it or they rebel those are like the three main options that end up happening So they say what you want to do is you want to give your kids? The feeling of having power and control over their lives that way you have When you do ask for things to be done They're more likely to listen and when they do make choices they feel like it's there This is their decision and they're not going to feel as rebellious or resentful way more powerful that so Give you an example right so like like my daughter's watching tv and I wanted it to turn it off So and do the dishes so I'll say hey Usually what I would do like hey turn the tv off and do the dishes right that would always result in you know A little back and forth Instead what I'll say is hey, do you want to stop watching this now and do the dishes or do you want to watch another 15 minutes? And then do the dishes Bro, it's seriously no joke. Jessica and I are sitting there And we did this the whole day right we're doing this the whole day and we're looking at each other and like You just giving them options like this is weird because it's weird because my kids are literally like Oh, I'll wait 15 minutes or do you want to go? Do you want it? Yeah, would you like to brush your teeth now? Or do you want to do it five minutes before bed? I'll wait five and they just do it You say nothing else. It's the coolest thing ever I'm waiting for it to not work. Right. That's what I'm waiting right so far so good I've had moments where I've done that but I haven't realized that I'm gonna have to really focus on that and experiment Because that does make a lot of sense. It makes a huge difference. It's great. You're giving them choice Even if both choices are what you want You're still giving them choice with to pulls the authoritarian side out, right? And now it's more like together. We're figuring this out, right? Yes, and then when you have to be authoritarian you say something like look, don't I always give you lots of choices This one time I'm telling you this is what you need to do and they say that that works And so and then the other one was I'm trying to remember how this one worked The other one was they say they really emphasize on not Showing that you're angry that you're you know pissed off or whatever so because that just causes resentment You always want them to feel like you're on their side So if you say something like I made popcorn for my daughter, right? This is just a simple Example and I made her a little bit. It's right before bed. I'm not going to make her a huge bowl of popcorn It's not good for her or whatever. So I made her a little bit So she eats it and and she goes oh, she goes you didn't make me that much Can you just make me more and so I laugh and I hug her and I said nice try turkey and then she laughs and it's done Yeah All I did was say nice try like you're gonna hug and she's like, ah, yeah, you're right. It was over I'm messing with you versus telling her no the reason why you don't do that. It's not good for lecture They're against lectures like if you tell you like if you're kid rather than telling them put your jacket on because it's cold You say to them Would you rather hold your jacket or would you like me to hold your jacket? And if they still say I don't want to jacket whatever you say no problem Then when you go outside and they're cold and they say to you Oh my god, it's so cold that then you give them a hug and you're like, I'm sorry, honey I know it's called don't lecture them. Yeah, let them learn because it kind of goes against some of my programming of You know going through with my parents and like have been really stern about like this is the way And then like I would get into some battles with with Courtney about this because like especially when it came to choosing Food and choosing dinners and all this stuff because then it becomes you can become a short order cook Right, everybody has different ideas and they went well I want this one and I want this one and I'm like you can't give them these options You know this is what it is And I'm like hammering that and uh, but then you know She's done a good job of convincing me too that like okay Well, what we're do is we're gonna mark on the calendar and and set up our week and we all get to kind of vote Which you know dinner we get to kind of place on on that day and that's helped a lot So it's a little bit like similar to that it is and like I said I I mean I grew up the same way you did Justin if my dad said something you just that's it You had no choice. You got to do it very authoritative That's how I was raised and so that's what I want to do and my the way I would do it normally is Tell you to do this if you say no, then I'm gonna, you know, give you a consequence But this so far is is crushing. It's really weird. I feel like I'm in the twilight zone Keep it going keep keep me updated. Yeah very strange. Anyway, um, I read a very interesting article on Retail right now and how that's reshaping Due to covet. Are you guys reading any these articles about how companies are 100? You know, it's it's what's interesting to me right now And why I have this like uncertainty of like what will happen in the economy is There is definitely a clear divide and you know, there are some companies that are Dramatically struggling to the point and some are shutting down and failing and I know that's what a lot of the news reports But there's the other side of companies that are Are actually flourishing during this time. So it's really interesting to read You know about all the different ones that are having success and then why ones are failing and then How is this going to reshape the way we do business in the next six months to a year? That's what I think I think what we're going to see is it's going to There's going to be some changes that are going to be temporary And then I think there might be some permanent changes in people's behavior So here's some figures from the retail industry as I read these I was pretty blown away 8.7 drop in retail sales. It's the largest ever recorded now that makes sense considering They're all forced to be closed, right? But that's a big hit. Here's the next number a billion dollars That's how much cash that gap has burned since February a billion dollar just trying to Maintain their stores and because it's they're closed and they're saying right now that they are Going to have to furlough people and stop paying rent Pretty soon because they're literally running out of wow all of their saved cash Are they moving completely into the direct to consumer mark? Well, they already have that don't they do So here's what a lot of analysts so analysts that us ubs are predicting that a hundred thousand retail stores will be closed by 2025 permanently 100,000 a hundred thousand a lot of storefronts locations And they they say that e-commerce will pick it up and you know stuff like that that's gonna be coming That's crazy. That is crazy. You know, it's gonna be like a like ghost town You know how in the gold rush like you'd have these towns kind of pop up and then you have all these buildings and everything And then you go back nobody even lives there anymore But even when something like this I think just more people we're gonna go e-commerce That's got to affect a commercial property sales, right? Oh, yeah Don't you think that'll just make them why I wonder how they're gonna be repurposed You know like what kind of businesses will fill those spots? Well, we talked about this before and I I think this is a safe bet I think companies will still have brick and mortar places where you could touch things and try them on But then you buy them online like just a display. Well, look, I mean talk about I mean I love talking about our partners who that we we vetted and took our time And here's another win like when you look at vorey look how their model is built Exactly we're built as direct to consumer first and then when they open up shops Okay, so they've slowly started to build brick and mortars, but the way they build them very tiny Yeah, I mean it's literally like a showcase then that's how they set it up It's more of a showcase allow you to come in try on fit So you go, oh these shorts fit like this on this size Oh, but then after you've done that after you've probably visited a store once or twice You probably don't ever go back anymore once you once you because that's the hardest part about clothes Right, you'd understand you want to know how they fit right the hardest part about selling clothes Completely online and not having a store is until you get an opportunity to try these clothes on It's really tough to and and vorey is a good example because Vorey does fit me different than a lot of other clothes Like I have to do a size up on my shorts and my pants, but my shirts are the same size Do you remember that company Adam that we were looking at that was trying to address this virtually? Like it was like for Nordstrom, I think but yeah, they would have you stand in front of a mirror And then basically they would it would dress you like super impose Yeah super impose it on top of you and you would kind of turn around and see how it fit and looked But I wonder I wonder about that if that still exists or they're trying to move with that So that was so I think that was like a failed idea All right, they tried to do it and it didn't pan out the way they were supposed to I think it was a lot of tech a lot of money And it wasn't quite the same who I think is going to replace or you're going to see a surge And so the fact that we get off this would be a good idea for us to look up and see who's publicly traded That's a company like this are the the trunk companies Companies that send trunks to you. You're on a monthly membership with them And you try it all on and then you just send back what you don't want that model I think is brilliant right now for this because oh, yeah, I can see that. Yeah the 3d one I mean you got to have this big massive Thing you still have to go not the same as trying to try it Yes, and it's still not the same with the feel of putting the clothes on and seeing yourself in the mirror Sure, what it did do that I thought was interesting was it it gave a 3d image of your body And it said, you know adam these styles of jeans will fit you best based off of your hip to ankle ratio whatever And so that that made sense and sent me in a good direction to go Look, but I still wanted to put them on and try them on an emotional thing Right, so I think the companies that will do really well right now with a lot of these retail Places starting to close down are the ones that already have a really good model in place For shipping and there's there's a lot now. It's become very it's become a competitive space. Well, so here's the the one Knock I have against it because I've bought clothes online. I love doing it But the knock is when you return them they try to make it as easy as possible But I don't think it's easy enough if they make it so easy first off that you order the clothes And you get them either that day or the day after which is becoming very possible now with a lot of these These companies is if you don't like it You got to you got to print off the thing Then you got to bring it somewhere that will take it back or whatever They need to make it so easy that I try it on don't like it. I leave it outside and it's gone Well, the the trunk ones are pretty close to that they do but it's subscription. Yeah, exactly But yeah, but what you can every if you don't want anything right now and it comes in you just send it right back every time Yeah, every time the whole thing back. Yeah, you should never pay it. Yes, exactly And you'll always keep you you end up buying. I thought you always know you only does this She has a all set up. Yeah, you only pay what you keep It's brilliant. This is nice. Yeah, it's brilliant because then you have fun trying on clothes. Absolutely And it's a it's a very smart model because even if you weren't shopping for something You get this nice little trunk their crate that comes in and then you try it on you're like, oh, shit I like these I'm gonna keep these and they have like a personal sort of tailor I don't know what you call them But somebody like a stylist that kind of like yeah puts every outfit together and then you have this conversation with them Elvis didn't work so well and like so she she has that I like it in this color more and sends it back So, oh, we'll see this may be the the one push that it needed to grow You know, I mean because I think so if you're so used to going to the store and then they're convincing you to do it This way and it's such a different way of shopping like me. I'm reluctant But now I may be more open to doing that Oh, especially like Justin's saying if they actually start to because that's nice if you've ever had a personal shopper help you Which I have it's I need it's nice Even if you're somebody who's into into fashion and you think you can put outfits together pretty well It's still it's a professional You know I'm saying it's it's even if you're just like us we talk about a personal training I mean just because you know weights and you understand Understand it doesn't mean having hiring a professional to take you to another level It's the same thing with someone with fashion like you have somebody put outfits together Who's supposed to be good at that shit? I mean you they play I may want to try this Well, so I think a lot of our buying behaviors are going to be changed permanently I don't think everything's going to be changed permanently, but I do think that This situation is going to push kind of what was falling. I mean retail stores were already Starting to lose ground against you know e-commerce lots of businesses were doing that education People were already saying hey, this is way too expensive for what I'm getting I think that this situation is pushing Kind of what was falling and making it happen a little faster And there was a huge survey that was just done With tons of consumers and this paints a very very interesting picture was Doug was this you who shared one? I think it was Doug who shared it. Did you share the bubble that uh the Education education, but who shared that? Oh, right. I think I did Yeah, I did and basically what it's talking about is now that people and kids and students are getting a taste of Going to school online and as if it continues to extend I think a lot of kids and parents are going to say hey Why am I spending? You know fit 20 30 thousand dollars in intuition when it's all online and there's all these online competitors I think that more educators are going to start to move in that direction It's what I think did the article said what did the article elude the article did talk about that Okay, because you got again the cost of college now inflated it's inflated partially be mainly because There's easy money to get to go to college because we've deemed it to be necessary And so they're all fighting for this money and you you're paying So much money to go to college that I mean this is a true fact now alone You absolutely have to pay off Yeah, and medical look at medical profession is an example of a profession that you have to go to college, right? I mean if you want to be an entrepreneur you can go to college or you don't have to go to college And you know you can do great both ways you want to be a doctor You're not you can't practice without going to formal education. Yeah Well, there's a lot of kids are not going to school to become general practitioners Because the pay of general practitioner doesn't doesn't justify the cost of going to college You graduate with a two hundred two hundred fifty thousand dollar college debt And now you graduate and you're making what a hundred twenty hundred thirty grand for the first three years or five years of work And so what they're doing is they're saying I don't know what I'm not going to be a gp I'm going to be this other doctor who's going to make more money. So they're starting to see Drops in enrollment because of that. I'm so surprised that we haven't seen the Google's facebook's amazon company apple Start creating their own Almost like tech schools You know where instead of instead of having you go to get a degree and and whatever And looking for phds or and trying to hire them on Starting your own institute that is just a hundred percent apple like everything you need to know about apple And then the levels of the the degrees and certifications based off of how long in it and then It costs a certain amount of money and then in addition to that it almost guarantees you a job or a position like you just absorb Like mit professors I just don't see what I wonder if that's on the horizon for them I I think I think the situation that we're in right now is going to move in that it's going to push in that direction Look, I they just did this huge survey Which is very telling you guys got to hear some of the results of the survey of people This survey they surveyed, you know One thousand eight almost two thousand u.s. Adults between april third and april sixth So right in the middle of this whole pandemic and what's going on or whatever They found that 69 percent of americans who were polled are extremely worried about traveling on airlines 62 percent are extremely worried about visiting restaurants. They found that 76 percent of these adults admitted that they were extremely worried about taking a cruise liner again And 43 percent of them said that this fear will last forever 72 percent of respondents said that if they have to do another 30 days of lockdown That it would force them to a mental or emotional breaking point. Wow. Yes And 100 percent said that they'll have some type of mental or emotional breakdown If they ran more than six months of the stay at home orders And there's more and more in this they they surveyed them about their purchasing habits and what they would do And many of them said they'll be changed permanently. I know disney's been affected quite a bit with their theme parks I was thinking about theme parks about that like if if that's already being thought of in terms of like how they're Going to be able to shuttle people and not have them so close together and how that's all going to change that landscape I mean if they well see here's the thing about disney disney's got some of the most powerful lobbies in in Washington, so I would assume that they're got they are spending lots of money Trying to prevent regulators from saying Disney you can reopen but you got to have six feet away from you know apart from people We're gonna pay $5,000 for a ticket. Well, not You can't every ride is you're right next to every but like exactly you're standing in Their thing was like you stand in line and they try to make an experience out of that Right distract you while you're waiting forever. That's you know I hadn't even thought about theme parks like disney and great americans so like that like You and you're when you're on a ride, too You're yelling with your mouth wide open if I could saliva flying. I don't kid bomb. It's yeah That ain't gonna bro. I didn't even think about that like that. I gotta fly no more vomit comments Yeah, I imagine kids licking the freaking railing and I mean I think it's almost guaranteed. They're gonna I mean they will mask mask and maybe even that'd be so weird though Imagine going going on rides. They're 100% gonna check your temperature They're gonna do all the the scanning and like they're gonna be sophisticated in the way they test people Dude, this is why I think it's crazy and we did that episode right on the the fitness industry and and uh, it's it's going viral a lot of people talking about it and It's funny to me that there's actually people that actually still believe like oh everything will be normal And it opens back up. I'm like, okay You represent you represent a very small percentage of people that think that way if you do because yeah If things are forever you want to think that it's forever going to change and at the bare minimum It's going to change dramatically until we have a vaccine Yes, so at least until we have a vaccine it's going to dramatically change at the very least large social gatherings like concerts or sporting events or disneyland At the very least they're they're going to be massively changed until there's a vaccine or mass Immunity until we get herd immunity. Yeah, but for sure look september 11th is another Recent scary, you know situation that happened Are there were there permanent changes that happened from september 11th? Yes Now some of them were fear-based at first and then we kind of went back to normal for a lot of stuff But there are permanent changes going through an airport today has been permanently changed Since september, yeah, I'll give you a stupid example. This is a silly one I never you never had to take your shoes off when you went through the airport. That was directly one guy fucked it up for everybody That was directly related to september 11th They didn't have the kind of checks that they have now and checking people and air marshals on every plane And then we know we passed laws that say that you could read your emails and go through your shit without You know any you know judge trial or that was all permanent after september 11 And you're talking about something that just affected one space Exactly This is something that is affecting all spaces across the board and more some more than others That's why it's going to be really really interesting to see Like what I didn't even think about three parts. Now. I'll be crazy now I do think that at some point they're going to be reopened at some point We'll have these mass social gatherings and the main reason why I think that is because Part of our nature as humans what makes us human is we're so social We're the most. Oh, yeah, we want to connect. We have to it's part of who we are and at some point We're not going to care. We're just like fuck it. I just want but where those full body condoms But there's going to be some some permanent changes. I don't know how small they'll be But I'm sure they're going to be some permanent lingering changes that'll last You know forever. So anyway, we'll see what happens. Yeah, I was at my parents and we were going through some of my old stuff my mom kept like everything dude. It's crazy and and She brought out some of those old starter jackets You remember those like starter jackets like I had the parkas. Yeah, my brother had the lakers I was always rocking the bulls park The starter jacket might my kids really wanted it and like I had like two versions of it And so they both started wearing it and I thought it was funny and I I was like, dude You don't even know Michael Jordan yet, you know, like they don't they didn't even watch any of that And that that documentary just came out. I don't know if you checked it out. No, I've been watching it It seemed like 10 times. No The last and it brings you right back. Oh man, the last dance. It's it's actually, you know, it's breaking records right now Really? Oh, yeah. Is it on what is it on netflix? ESPN. It's on ESPN. It's broken all sports Viewed records right now. Now, of course, it's coven 19. So there's not sports going on But of all the things that they're playing Nothing is drawing more more attention stand to move it up too, right? So they did and I think I think it was a very smart move right now, right? There's no sports going on It was supposed to I think I think it was supposed to play in another month or two And so they pushed it up and they're actually what they're doing And I don't know if they had planned to do this originally, but every weekend They dropped two episodes back to back hour So instead of like dripping you one a week like normally you would There's back to best which I love that so I get to watch like two hours of it back to back Is it all about him? It's all about the bulls. Yeah, the team during that year Now, of course, it's centered around Jordan But it it literally goes through each player kind of tells their story And it it's footage that they never released to which is really cool It's like, you know, it's the sixth dynasty, you know, like season You know where they're going for the championship again It goes through all this stuff and you see, you know, all the characters like Rodman and you know, you get right back into it Scotty Pippen. Oh man. I love it. You know, it was uh, I'm also finishing up a book called great teams which they they use sports teams And draw analogies with them with like some of your great businesses And that it's funny that that this documentary is going on right now and they reference that that dynasty In sports so many times in there about like just leadership and one of the things that I enroll players Yeah, I I brought something up off air I brought something up off air with you guys That it was just on my mind recently because I just was reading this part of the book It just sometimes people avoid like having the The like loud personality or the person that doesn't click with the rest of the group And they they actually talk about the how healthy that can be to have kind of an outlier or somebody who's like that The challenge is though is learning how to integrate them into a a cohesive team when they are not cohesive And they're not like everybody else and they use Dennis Rodman. I was just gonna ask if it was Dennis Rodman Yeah, Dennis Rodman is the example that they use the ultimate team player Yeah, and it's really cool in the documentary. They they talk about he managed him There I'll use one example without spoiling the whole show that I thought was so unique and I didn't know that I've actually read rodman's book. I've read phil jackson's book and I didn't know this part Uh, they they used to let rod so rodman comes over. He was first with the Detroit Pistons So a little backstory so the non sports fans like sal can get an idea what's going on here Detroit Pistons were like the bad were the bad boys, right? And Dennis Rodman was drafted by them and they were known for throwing elbows starting fights and being the bad boys Of the league was Charles Barkley on that team. No, he was not. Okay. So I decided to throw a name in there People know I know names. So Dennis Rodman it Dennis Rodman is this like wild child. He goes to san Antonio He's dying his hair. He's rebelling. He dates Madonna goes like Completely goes off the deep in that way of like expressing himself. I'll stress her before it was cool Right exactly all that stuff and the bulls decide to take him to to bring him on and there's this like Oh my god, are we really going to bring this disaster? And he Jerry Krauss who was the uh gem of the um The bulls knows this brings him over But he knows that phil jackson has the ability to manage and manage and lead him one of the things that he allows him to do Rodman comes after like this. They were they're on the streak when scottie pippin was out and injured and He is like busting his ass He's setting all kinds of records with rebounds and killing it and just he's known as a workhorse, right? And he comes to phil jackson. He's like, I need a vacation And he tell and middle of the season and tells yeah middle of the season He tells phil jackson that and and then tells michael jordan that and jordan's like, what the fuck Vacation I need a vacation. What do you mean vacation and phil jackson actually goes. Okay. All right. All right, rodman 48 hours You know, he's yeah, I need to get I need to go somewhere vague. I'm gonna go to vegas And so they talk about in the documentary jordan's like rolling his eyes like I can't believe like in the middle of season We're giving this kid the the the right to go and go on vacation and sure shit. He goes for 48 hours He doesn't return for like a week, dude Yeah, but the way they handle him because he comes back and when he comes back He's like leading everybody in practice out hustling everybody busting ass And so like kind of the moral of the story is that you know When it comes to work and it came it comes to like playing as a team and and being there for your guy Like they get allow him that latitude and I think about that in our own team Like we have people on our team that are different personalities And yet we are so cohesive the way we run and we don't shy away from having Internal conflict and struggle we just manage through it and allow everyone to be their their individual selves I think it's a lot of the success So now I read that rodman had sex with karmine electra on the practice the basketball floor What is that called the court wouldn't doubt that I read that that was the thing that oh So karmine electra was the was the his girlfriend and was the girl who he hooked up with in vegas when phil jackson and Michael jordan got on a plane to go get him from vegas They walked in they bang on the door She freaks out covers herself in the sheets so they can't so they can't see her and they and they pull him out And jordan says that he won't disclose what else was going on in the To sell him out well Rodman's buddy in north korea. Did you guys hear it? I think he might be dead Kim young jewel. I heard him sick, but yeah, I didn't kim jong-un kim jong-gun. I don't know the story He I guess they were operating on him and because the surgeon the north korean surgeon This is the story is not used to working on obese patients because You know, he's the only obese person on all of north korea because everyone else is starving Apparently he was in a vegetative state and the rumors are that he died and now his sister's gonna take over And the internet's going apeshit because his sister is pretty so now everybody's going nuts over his sister potentially I did not hear any of this Yeah, so this is the rumor But apparently he was in a vegetative state or dead or he's dead and now deadness rodman Well, that's huge news was invited to north korea by him because this kim Kim the leader is was a huge fan of basketball in the nba and he went there when he came back He was like talking about how great of a guy. I think he just you know, he kind of pumped the brakes or whatever Pumped his his tires a little bit. I did not know that I didn't even hear that. Oh, that's crazy So he might he might be dead You sure he's not just setting the table for like a resurrection and make him even more because he's Isn't he the one that claims he doesn't shit too? Yeah, yeah, because he burns his energy all backed up Yeah, this is just no no this is the story right now that he was in a vegetative state He's gonna he's gonna he's gonna rise three days later After that story before yeah First question is from j rosen 10. What are the best exercises for training obliques? Oh, for some reason the obliques It fell out of favor to train. Actually, I know what the reason is you love to talk about this one Yeah idiots in the in the Sideband physique and bodybuilding world talking about how training your obliques will make you get this huge waste and whatever This is the dumbest thing I've ever heard of my life Now maybe them because they're so massively muscled and they're on tons and tons of gear Maybe that makes sense for them, but for the average person There's no there's no truth to this whatsoever if you look at Um ancient sculptures from the greeks or the romans and remember back in those days They didn't have bodybuilders to sculpt they based their sculptures off of their gladiators and their athletes and what they saw to be High performing athletes and what you'll notice on all of them is all of them have well developed obliques Obliques are some of the most important performance muscles that you can have an important Stabilizer muscles that you can have as an athlete your obliques Are what give you a lot of the power to throw punches and balls and kick and run and twist and all that stuff So very very important muscles to to train. I'm always skeptical of somebody I see like that's really shredded and cut and doesn't have pronounced obliques. I'm like you're not that strong Guarantee it. That's it. It's first of all It's probably one of the one of the more underrated muscles right on your on your body And to your point too, it's if you or somebody who can deadlift or squat a lot of weight It's it's a stabilizer I mean So those those ones will naturally get developed if you do a good job of doing that So to your point justin like yeah, it's an obvious sign that someone isn't that strong If they have really weak Obliques, even if the rest of their body looks really developed my favorite exercises for obliques Now I have favorites that are more of like a sculpting developing exercise And then I have favorites that are more of a performance exercise now The you know, I didn't play basketball and football and baseball But I did do judo jujitsu and wrestling and I did train my obliques From an athletic standpoint as well. So let's start with the sculpting exercise I like cable chops cable chops coming from the top the side From the bottom when I'm doing them from a sculpting standpoint It's controlled my bottom Part of my body is stabilized and I'm developing my obliques, you know similar way that I would develop my biceps I'm doing reps controlling the repetition trying to feel the obliques stretch and squeeze Now from a performance standpoint I'm doing those exercises Explosively and I'm pivoting off my feet now. I'm chopping quickly or better yet I used to like to do this with bands bands was my favorite way to do these explosive type chop See, I love to do that with med balls and it throws wall. Yeah thrown against the wall. There's just so many Explosive power type movements you can do like that that have so much carry over and translate so well to athletic pursuits. I also really like What was that one called? It's it's the one where you where you have like a counter rotation exercise Well, yeah, not not just that not just anti rotation rotation, but also like Russian twist the landmine Yeah One of them will stick Yeah, no the land landmine rotations too because then as I'm keeping it in tight I can really emphasize my obliques to stabilize that weight on the eccentric part. So I Cable cable chops for me because you can you can use cable chops either as like a Heavy slow grinding strength training tool or you can use it explosive kind of similar. You're saying like with the med ball so Wood chop, I mean wood chops is what we call it or cable chops. I think are the best I mean, that's my favorite for developing them specifically, but just incorporating rotational and anti rotational movements So, I mean even you can take something like a like a dumbbell row right a single arm dumbbell row And you can throw especially because if if you're pretty strong You can row a pretty good amount of weight on that and if you actually throw some rotation in there You'll probably be able to row even more So I love doing that as like a rotational movement and you get in obliques involved in that a lot when And then of course too for isometric, uh, you know farmer carries will basically You know like if you do that for the suitcase carrier, so you just do one side and you really isolate And and you know focus on really like keeping your body in good postures You're walking with with that kind of weight. It really you know has has a good effect Well, I'll tell you yet, you know When I did because I followed the map strong program and it's a there were farmer carries heavy farmer carries in there And that was the first time I'd ever done them consistently in a workout And I could not believe the muscle that I put on my back Of my my forearms and my core my core got so strong from doing just even not even doing a suitcase carry Just the just the both hands I'm in a trap bar and I'm doing heavy walk while embracing my core think about that too How your arms have a propensity to just slightly move and so all these little tiny movements You have to be able to stabilize and have that anti rotational effect So if I'm moving forward, I don't want my arms to swing. I want to keep my core in place I want to be able to to brace properly. So your obliques are fired up like crazy Next question is from Marissa Lane. How do I fix duck duck feet? I not only have external rotation when I squat, but while I am walking as well Is mobility work enough to get to the point where I'm walking naturally with my feet straight? Yes, mobility work can make a huge also fix duck lips. Yeah, that's a big problem. I'm pro duck lips. So Thanks, adam So so obviously like it sounds someone's feet turn out now I've worked with a few people where this is a big problem All of them were dancers all of them had a background In ballet or dance which actually emphasizes that external rotation The other people that I've worked with that have this this type of a problem Didn't have it as severely but it came from having collapsed arches flat feet just poor ankle mobility So if your ankle doesn't have good mobility Your feet will naturally want to turn out to make up for this problem So this is typically an issue that either starts at the hip Or your hip doesn't internally rotate very strongly or more often than not unless you're that dancer It comes from weak feet An ankle mobility if your feet are weak and they don't have the strength because if you look at if you if you were to google right now Foot anatomy or foot muscular anatomy You would be very surprised to see that there are lots and lots of muscles In the foot the foot is not just a a rigid Extension of your leg that you just like it's not like you're standing on a stilt or something like that It is it's supposed to be very active And if those muscles aren't doing what they're supposed to do It's going to throw you off and a good way to to to look at this is like the wear and tear and see where you're really Callusing and where you're you're putting most of your weight You know on your feet And that's one thing that I know like dr. Brink helped to kind of highlight that triangle of Of pressure that you want really want to see if you can maintain and train your body to Stabilize in that direction a little bit more and that's that's you know, typically where you're the tongue of your shoe And then your big toe and then and then and then your your pinky toe and kind of dispersing that force between all all three of those points So this is exactly i'll tell you what I would do with a client every time before we work out. This is what it would look like I would do 90 90 work for the hips I would do combat stretch for the ankles then I would take you barefoot Squeeze a basketball and really concentrate on your feet the way it's they're planted on the floor Like just saying that triangle and and squeezing the basketball and doing deep as deep as squats as you can Holding it squeezing the basketball between your knees while you while you work on just the mechanics between that priming So if you do those two for the priming movements and then go in and you do that for your your strength training Is work on that and that is what I would have my client do that all the time until we start to work That's a great combination. So in short foot is another exercise if you're having trouble activating your feet There's a movement called short foot and essentially what you're trying to do is you're trying to Squeeze the muscles in your arch. It's almost like you're trying to create a stronger arch in your foot That'll help you connect to that position Then when you do that last exercise adam talked about where you have the basketball between your legs That's what you're trying to do you're trying to activate your feet then do your squats. That's a great combination Next question is from may punk Why would my weight go up a couple of pounds after I started fitting into my clothes differently? I could clearly look like i'm losing weight, but the scale is not reflecting that I've been doing maps anywhere. This is a beautiful place. Yeah, what a great problem. You're winning This is exactly what you want your weight. Remember your weight Represents just your whole body. What's on your body? How much it weighs? So to be more specific If I cut your leg off, right? You're gonna lose. I don't know 20 pounds Are you happy that you lost 20 pounds because you lost your leg? Of course not What you're experiencing is more muscle on your body and some fat loss Now why does this look like you're losing weight because body fat is more volumous in per pound So to give you an extreme example right now imagine a pound of iron Imagine how what that would look like a pound of iron would look like a very dense small ball, right? Now think of a pound of cardboard It's a lot bigger. It takes up more space because the cardboard Is in his dense now fat and muscle aren't that extreme in terms of their difference But it's enough to make a big difference to where if you gained Four pounds of muscle and lost, you know two pounds or three pounds of body fat The scale is going to show that you're heavier But your body is going to look leaner and you're going to feel differently when you put your clothes on I'll give you exactly what we used to have in the gym. So you want a good visual If five pounds of muscle looks like a softball and five pounds of fat looks like one of those fire logs I mean, that's the difference. So if that's what the fight they they should so there's a massive difference So as you lose that body fat You're gonna it's going to come it's going to condense the inches right So your waistline will go down but the scale may stay the same and honestly This is where I want to be with every client I act my goal whenever I no matter what their goal is body fat reduction muscle building just being healthy I am looking for them to start to see like their waistline tighten up They get stronger in the gym But our scale staying right about the same because I know that we're having a nice exchange We're losing about two or three pounds of body fat and we're gaining about two or three pounds of muscle Scale is saying the same but they are seeing a difference in the mirror They're seeing a difference on inches on their waist That means you have a very nice balance of your training and nutrition regimen Means you're right on right on pace in maps anywhere Even though it's a program where you're not using barbells dumbbells and machines because it was designed for at-home use or you know Which will work out anywhere is a still a very effective muscle builder if you follow maps anywhere You are going to build some muscle which then speeds up your metabolism So if you stay on this path if you have a lot of body fat to lose and this is blowing you away Why do I look leaner and I'm gaining weight on the scale? I still have 30 pounds of lose stay on track Stay on track. You're going to start to lose body fat in your hurry Especially now that you've built some muscle and your metabolism is faster You know when I was a back in the day I used to this was a way that I would Sell resistance training to clients especially early days of personal training because back in those days women in particular Were very apprehensive to lift weights. So I had this female trainer that worked for me Her name was homera and she was Built she was lean. She was very toned and sculpted You know nice legs glutes delts arms most women who came into the gym would point her out and say wow That's what I want to look like So what I would do when I would talk to women about lifting weights is I would page this trainer to my desk Then I'd have homero walk up to the to the potential client and I'd say okay I want you to guess how much I used to do the same thing I'd say I'd say I want you to guess how much she weighs and I every single time they would say Oh like 105 110 and I'd say okay homero how much you weigh 140 pounds and they would be Blown away to the point where we'd have to walk over to her scale and weigh them and then I'd say see she's Muscle and she's lean and that's how you want to look. So let's not worry so much about the scale Let's put some muscle on your body. It'll let you eat more food So now you could stay lean or easier you're stronger and more mobile and oh by the way, you'll look better anyway Next question is from jessica arcabec How much neat is too much? Can you overdo it? Does your body get too efficient with a certain daily step count like it would with long distance endurance cardio? It's too much when it becomes nido We I think we need to clear clear some things up because I you know We started talking about neat more than anybody I know in the space a long time ago And there's there's a little bit of blurriness here, right? You know Neat is technically non-exercise. So it's it's things that you just would naturally do Actively walking would actually technically fall under the the you know movement or cardio. It wouldn't necessarily fall under neat So, you know, can you do too much neat? No like you're you can't do things that are Naturally creating movement and calorie burn throughout your day because it's such a low level of intensity. It's not Exercise so you can't do too much neat Um, I guess you could technically do too much walking I mean if you were walking so much that you're burning So many calories and you're under consuming you're going to send a signal to the body to become efficient with those calories and Potentially slow the metabolism down. So it really depends on how you're fueling your body It depends on your goals who you are, you know, if you're moving too much Is it hurting your joints? Is your goal maximum muscle gain? That's a different answer than if your goal is just overall health Which is different than if you want lots of endurance like it really does depend on on the individual plus I do want to make this point here There is a certain amount of cardio or neat or whatever you want to call it That will actually help your body also build muscle because I don't want people to think the opposite What I don't want is people to think Oh, my goal is to build as much muscle as possible. Therefore, I'm going to avoid all cardio and all activity That will also reduce muscle building because some form of cardiovascular activity or amount of cardiovascular activity Is going to improve your health. Well, so then improve your body's ability to build muscle Like for me, for example, who you know your classic You know ectomorph or you know when I was growing up was hard for me to build muscle You know, I used to be afraid of any cardio like don't do any car. All I'm going to do is lift weights That was actually a mistake I had to do some to maintain my health to have good health Which would then help my body build muscle and I've noticed now that if I just lift weights I don't build as much muscle than if I lift weights and incorporate Some form of cardiovascular activity where it's whether it's walking or hiking But what's too much? I mean it all depends on the person The goal, you know, what what you're looking to do with your body If your goal is to have lots of endurance You're going to do way more of this stuff than if your goal is to build maximal muscle And if you want great health, um, I it's probably best to do some form of walking or cardiovascular activity every single day Yeah, I think I mean If if I'm getting too much activity per day, you're going to know that like if I have a really rigorous job If I'm I'm constantly on my feet, I would I would definitely make sure that my nutrition is Supplementing that and so I'm getting adequate nutrition to kind of you know help along that process because that's one of those things it's Daily activity is going to be a constant that your body's going to end up adapting to anyway So that's that's something that's like you got to kind of you know Take that into consideration along with your training program as well. I've never had a client ever ever ever Do too much walking? So You could pretty much as long as you're being fed, you know and getting adequate macronutrients. You're hitting your your basic macronutrients targets um, I 99.9 percent most people don't walk enough, right? I'm advising you the time I'm advising more walks more walks more walks take more walks Especially at a time right now with coven and most people being in shelter in place. So Uh, it will be really tough to to overdo Something like this. Yeah for me personally and I I like resistance strength my favorite form of exercise in other words You know my goals they change, but what do I like the most right? I like to be strong I like to feel like I have some muscle on my body And I have found for me that the ideal amount of steps every single day to accomplish that Is anywhere between 12 to 14 thousand a day Most people don't even get a half of that right and that's for me who's who always likes to be Strong and muscular if my goal was endurance or stamina Um, it would be a lot more than that. So just to give you a little bit of a reference, you know In terms of my personal goals and with that go to mind pump free calm and download all of our guides resources and books You can also find the three of us on instagram. You can find justin at mind pump justin You can find adam at mind pump adam and you can find me at mind pump south