 In this episode of Mind Pump, we answer fitness and health questions. We actually answer four of them. And then at the beginning of the episode, we do our introductory conversation, where we talk about current events, talk about our lives. Sometimes we mention sponsors, but we do always have a lot of fun. Always. Here's what we talked about in this episode. We started by talking about overly friendly friends. You know, when you got those friends that hug your wife for too long. What's wrong with you, bro? Yeah, stop tickling her. Then I talked about my, uh, my brother, uh, becoming the best chili pad salesman. I've ever seen him my entire life. He was at my family function telling everybody about how awesome the chili pad is. Now chili pads are pads you put on your bed and they use water circulating water to either warm or cool your mattress. You set the temperature and that's the temperature it stays at all night long. And there's two sides. You can even do one for your husband or wife and one for yourself. Dramatically improving your sleep quality. It's very quiet, very, very low EMF because it's uses water. It's an amazing product and we have a massive discount for you. If you go to chilitechnology.com chili spelled with a C H I L I and then technology.com forward slash mine pump. Use the code on the page for the mine pump discount. Then we talked about Walmart and how they're going to start challenging Amazon pretty soon. That's going to be interesting. Which led us to talk about Jeff Bezos and how he donated a million dollars for the fire asshole in Australia and people complain that he donated a million dollars. So crazy. Then we talked about Nike and how one of their shoes got banned in races because it makes people too fast. I'm going to buy a pair later and we talked about living robots. Scientists actually have created robots out of living cells. I think I've seen this movie before it doesn't end very well. Then Justin brought up military animals. I don't know if you knew this or not but the military actually trains animals to find bombs and in the past we've trained animals to drop bombs and kill people kind of bad bomb. Then I talked about a recent study showing how women are far less likely to receive C PR when they need it than men and then Adam talked about Taco Bell and how they're going to be paying their their managers lots of money. Maybe pay money for the quality. Then we got into the fitness questions. Here was the first one. This person wants to know if it's better to lower the weight to lower the reps and increase the weight by a lot or to increase the weights by a little bit every time they work out next question this person is having a tough time losing weight is it because they have a slow metabolism or are they just eating too much food. We answer that question. The next one was is it not a good idea to eat or not eat after my workout if I don't eat after my workout does a slow down my progress we tackle that whole thing about post workout food and the final question this person works in construction wants to know what they can do to help prevent lower back pain because of all the activity they do at work also this month maps hit is 50% off this is by far one more of our most popular programs now hit stands for high intensity interval training this style of training is short and intense and it burns more body fat in a shorter period of time than any other workout so this is one of our best fat burning workouts that we have again it's really popular gives you all the exercises the demos the videos everything's in there everything that you need is in there the programs half off here's how you get the discount go to maps hit dot com that's M. A. P. S. H. I. I. T. dot com use the code hit 50 for the discount that's H. I. I. T. Five zero no space for that discount hit him. So Justin you're telling me you get there's a you have a buddy that just hugged your wife too hard or don't you guys have one of those like everybody knows a guy like that I do his name is Adam yeah I'm a I'm a long hugger long hugger only only for girls only the wives right nose right away if they've been working out consistently really paying that much attention look at your hamstrings me touch oh wow no you know what though the the the guys that you should you probably shouldn't worry about or the ones that are you know forward in front of you yeah yeah yeah I'll flirt with you girl right in front of you right in front of you yeah but that's a compliment okay with that yeah that's a compliment it's complimentary especially if you're not insecure because I'm not insecure I don't care I think it's you know great yeah but it's when you're not around trying to hit outside your league you know like you should just expect that yeah yeah have you guys ever had a buddy like that though where you're just like wait a minute yeah yeah I've definitely had that it's like literally picked like Courtney up in front of me and like twirls are around and like hugs are real tight and was like what are you doing dude like okay like I understand the world but then this the pickup hug is one thing the twirl is like over the top yeah like she's leaving the ground now like where else are we going that's him being insecure I had one time I went this back when I was married to my ex wife we went to Italy and she lived there for a little while when she was between 13 and 16 so she had old friends or whatever we go there and this dude comes over who was friends with her back in the day and he and now I speak Sicilian a little bit I don't really speak Italian super super well especially if it's fast conversational I'm not going to understand most of it and this dude completely ignored me and spoke really fast just to her and it was like I wasn't in the room so about 45 minutes into the conversation I say in English I say in English I said hey I said you need to include me in the conversation because otherwise I'm going to kick your ass and he goes huh I don't understand and then my ex wife looks at me like can you translate him what I just said you need to interpret her buddy or can you read my body language yeah I was a little younger I used to give a little more insecure I used to give my buddies the green light that the rule was though that you had to tell me before she did so that's the deal like if you if you get after my girl that's cool just I want to you got to tell me though beforehand like hey man I tried to flirt with your girl no no I slept with her I'm saying oh shit yeah and I'm we're cool if you tell me but if like you don't tell me like you're in trouble you know I'm saying like that's that's I have a problem because the way I look at it is like it's more on her than exactly if my if my boy comes out if I was dating a beautiful girl right that everybody or all my friends control himself right now it's not even a matter of control himself I was if she's gonna if she's gonna give in like that to my boy who's my boy she's gonna do it with anybody else so I'd much rather that's a cancer you want to right I'd rather my buddy figured out and then come to me say yo hey you know the girl you're you're you're sprung on right now and you think she's all great and everything that yeah I worked yeah we hooked up last night so you know I'll tell you what though dude so thanks for doing me a solid right that's how I would look at it yeah no I don't look at it that way I think you wouldn't know I both ways is shitty I mean if you're if you're friends with your really friends with someone and you do that and you go out with you know if you came to me and said hey man I gotta tell you something dude like your girl I think she wants to like hook up with me that's different than oh I hooked up with her last night like you went through with it yeah wow yeah yeah that tells a whole nother you are a pure shithead really yeah I don't know I'm okay with it you must have done that to someone no no no and I was like why what's the big deal I think so no I don't think no I don't think so I don't just so that was like the that was like the bro rule right with all of us guys it's just you know if the girl was if she would if she would sweat if it's like your wife like your girl girl that's different you're talking about girls you were just come on I'm the guy's not married I wouldn't I wouldn't marry a chick that that I wasn't sure that she wouldn't do something yeah I think you would have like yeah at that point right exactly like Katrina's been in enough situations like that already that I know she's a solid chick so right you know that that I wouldn't I'm not the guy who falls in love in six months and gets married a year later and then finds out like oh shit she's the type that I don't know about this yeah yeah right but dude I've heard store I have you know I know people personally who like couples where the wife or the husband you know was cheating and it was a complete like shock yeah you know like and I know the people very well and I know and I and they obviously the spouse knows them very well and it's just it's crazy how how that can happen where you just get totally blindsided it hurts and crushes people I have a friend right now who that that happened to she found out of her her husband was fooling around and and he he they were trying for a baby during the whole process got her pregnant still did it and got caught and then now on top of it I'm gonna do a little rant here just in case he's listening because he deserves it he here's the thing that I look I'm very very understanding because I don't know the whole situation right I mean not always but sometimes when somebody leaves a relationship it's they're not the first one to leave in other words just cheating isn't the only way you can leave a relationship right I agree with that you know maybe that there was a bad relationship or whatever is lost off leading up and I would I would actually speculate that more often than not that's the case probably I mean there's of course like the husband there's dog knows why there's dog there's dogs in the world for sure yeah yeah but I know that the one time that I've been cheated on and I remember people like we were in two years together it was first and only time this that I know of right that happened to me you know of course it stung and yeah I was upset and we ended things right away but I wasn't I wasn't that mad at her remember people would do it be like oh my fuck her this nuns well you know I kind of got what I deserved I know that I was completely disconnected in the relationship you know she would go off and she was trapped she was like a you know model for like pre-core and stuff like that and she's to travel to like the Europa and all over and I you know do you think she'd go five days I wouldn't talk to her caller like I was so into my work at the time and the relationship was kind of that's what I mean you kind of like I checked out you know I'm saying I wasn't I wasn't a good partner and so yeah so you know what she was on one of these trips and some fucking dude said the right thing while she was out drinking and doing a thing and they hooked up and whatever and so and not make an excuse for her but I also own up the side that I played in that role even though I didn't go out and go fuck somebody else I you know I also I checked out in the relationship totally and I get that and so that's why you know I'm not trying to pass too much but here's something that I have a difficult time I have a very very difficult time having empathy for the same friend of mine who's got a kid and one on the way now has pretty much checked out as a father now that to me is very very hard to have empathy and forget and to forgive if you're a man or a woman but more often this happens with men and you skirt the responsibility of being there for your children because now you're really impacting an innocent soul you know I mean there's a bit of kids like they didn't do anything to you and you skirt that responsibility it's hard to convince me that you're not a piece of shit you know I'm saying that's a tough one how do you try for a baby and then skirt the responsibility like what that's what I'm saying yeah you're yeah fuck that guy yeah fake that guy a child and I think there's times for shame yeah people forget about some shame yeah some shame that's some healthy shade let you know that like nah we don't agree with that that's why I like you guys and I mean we connect over shaming people for the rights yeah you have sure it's directed properly anyway speaking of our boys and brothers and all that stuff so my brother cracked me up the other day so we're at a big family function and I told you guys how I had to convince my brother to get the chili pad for his first house right you guys about this okay so he got one and now him and his girlfriend use it you got the dole sided because this girl you know saves a lot of relationships by the way so I'm sure of it so here's the thing I love about my my brother and generally my family my whole family generally tends to be this way so he was a pain in the ass to convince first off you know because he's he's a he's very frugal even though the kid crushes it he's an investment baker and he crushes he's still frugal with his money but and it was hard to convince him but now that he's convinced he's like a the best chili pad salesman ever like an evangelist bro we were at my family function he was discount code he was selling my aunts my uncles my cousins he's doing presentations you don't understand how great a whole freaking party yeah like man I gotta remember to get my brother the same way to that right if something like excited yeah I get excited about something right if so if especially it like his point where if you're you know you were you were really hesitant and I'm skeptical and then you then you're convinced like your paradigm shattered man then I become you know evangelizing it everywhere is funny listening to him like sell it to the different people because the way he would sell it would be different yeah like he's talking my grandparents and he's like I sleep so soft I don't have any stiffness when I wake up then he's talking my cousins like I think I'm getting stronger in the gym just accelerate yeah this is so funny dude that's how it is when you when you're like I can't believe I've been doing it like without this for so long yeah and it dawns on you that a product or something like that existed and it could have been used that whole time you know what it's necessary for memory foam mattresses memory foam mattresses they don't tell you this when you get them yes they're comfortable but they also are heat generators yeah like they were if they absorb and reflect your heat dude I radiate heat so much and yeah so it just to have it kind of regulate that temperature is everything man yeah well it's cool for winter time right now to keep it up I mean are you using it because you got the baby in bed too right I'm not using it right now because I'm not in the bed I'm so good yeah yeah so Katrina is using I just picture I just picture Maximus on your side of the bed just chill him did I tell you kicked him out did I tell you guys what happened so I bought my first like online mattress never bought a mattress like that before by the way and we're not sponsored by this company at all sight unseen yeah so but yeah I did all my research right so I get online and checked all that I mean now you buy everything now yeah yeah read the reviews it's so it's fun to me for doing this and I think it's funny that she thinks that silly that the how accurate reviews are it's like maybe when that shit first started it wasn't very accurate but now you've got tens of thousands of people that have reviewed products and if it's you know four and a half plus stars on something with ten thousand plus and read them people are still taking pictures the really good one read the really bad one right and there's a web there's a website that will actually verify that rate the reviews and we'll tell you oh 75 percent of these seem real right right yeah and ever I'm sure every company has a hundred family members that they get on there and five star everything right there you got ten thousand plus reviews on there that are you can trust them right and you can and then and the one I always like to read the negative ones right because the negative one isn't like negative enough for me like you know I really didn't like the shape of it it's a little like you know I'd like fuck I don't give a shit about that I want to know how comfortable it is this one gave my wife cancer then you don't yeah right like whoa but I I because I've been sleeping in the guest room I felt so bad so we have we have family that come over a lot to my sister stays every month right now and sees Maximus when we travel we always have somebody house sit and watch the boys inside the house and man I called both my uncle and my sister who probably stayed the most in our guest room and I apologize I was like oh I'm so sorry that you were sleeping on that fucking mattress I cannot believe that we did that to you like and it was just that and I think I can't be alone and old mattress yeah yeah it's everybody does this right you move into a new house yeah and you've got an extra room and you have the other but the bed the bed that you've had that was the afterthought oh yeah this bed has been like passed down and could like when I finally like where did this come from right because it wasn't mine it was Katrina slopes in the middle it's like a hammock she's like oh my my mom gave it to me and it came for my my brother who had it for like 20 years it's like 30 years old oh yeah you could feel the springs in it and everything like that it's like oh my god and they used to throw this little foam thing over it so it kind of like disguised how shitty it was and we didn't have that anymore and I was like so uncomfortable and I finally just I said fuck it that's it I bought a hell of a nice mattress I got this company called puffy which by the way we're not the ones that fold yeah they come in a box yeah I have a guy bought one that from a different company that yeah yeah it's weird right you open the box and like yeah and boy was it comfortable now is it memory foam or it's like yeah it's a pop it's like I have like there's levels to it right Doug could pull up the website you want to puffy mattresses is what it's called and again they're getting like a free commercial I know we're not even sponsored no no I you know and I did I reached out because of that but I was like I can't wait you're like I said fuck it I just paid for the thing yeah that's what it looks like right there and there's there's like a dude the three levels right so of course I got the crazy one yeah and it's got the ludicrous speed one yes ludicrous speed it's like sleeping on a fucking cloud is it really so the the online mattress market is massive yeah now when it first started and I want to say it was Casper I think it was Casper that was the first matter disruptor yeah and it did that it came in a box right little boxes yeah I know yeah and Casper did that that was the first one but I remember when they first came out other people and companies laughed at him like nobody's gonna buy a mattress online people want to try it out to come to our store well lamb but dude it's become a massive competitor and no for sure I would have never done this ten years ago but again because reviews are so reliable now and I could go through and someone be like oh I was on a Chatham and Wells for this many years and now I got this and it's amazing I'm like oh fuck that's a badass bed and you say this is better like so you know you you start to read enough of things like that like okay I'm willing to take a risk on it you know you use you know who makes a decent we know kind of sales person used to I don't know if it still works like this anymore but they used to make a lot of money mattress salesman a lot did you remember the mattress wars the wars I had a guy that worked for me and he sold memberships and then he got fired because he's an idiot and then he went to go sell mattresses and this guy used to send me you're talking about you know exactly I bought a mattress from him did you I used to said it was always like president's weekend and like you know those like three-day weekend don't used to take pictures of his paycheck no no he would scan his paycheck is back in the day and facts me yeah he fax me copies of his paycheck just to talk shit cuz he got fired we come to make and this guy was making like $10,000 every couple weeks you know a few weeks they made big money well that the the markup is more than double dude yeah so you see a mattress for like five seven thousand dollars you could get that thing way down if you way down yeah I mean he could drop a few thousand off and still make his commission of like a thousand dollars off oh it's it's it's insane but it's crazy that market but because of that it's now become competitive for like companies like this like you know you can get a nice mattress yeah I way less oh yeah like you could have got the which I imagine even the you know this thing had three tiers the cheapest level for the king was I want to say like eight hundred bucks I bought the eighteen hundred dollar one that's like really nice but that's that's nothing oh no I paid 10 grand for my bed when I first my badass bed that I second you spend $10,000 yeah Chatham and Wells handcrafted bed when that was the shit back then like now it's not even that company doesn't exist anymore cat lack of bed it was it made love to me bro made love to me oh my god it cuddled you into the nether oh for a bachelor bro that was a game changer coming my house was a bachelor it was all clean it was all nice and then you sat on my bed was game over I think if I'm staying here I think if a girl comes over and sits on your bed no matter what it's game that's probably a game for sure that's hilarious I don't know if I was a chick and I came over some bachelor's house and I sat on like some fucking food ton yeah I'm out of here if any of us had a rotating bed I feel like it has to be Adam rotate right do you remember old hotels that the beds would have a little quarter thing next to it whoa that's before just a nice time that was like three years older than you guys you know what you know one thing that I look out for now that I had zero awareness about back in the day was the the chemicals and fumes that mattresses give off yeah that's like a thing you know that right there's all kinds of toxic chemicals yeah because you you'll you'll buy a bed you smell it like you're sleeping on it you know so now they make these organic beds and made an organic latex and also stuff yeah that'll be an emerging market for sure it still already is already a growing market anyway dude that article on Walmart crazy right holy look how brilliant good time to buy $115 yeah 15 is where the stock's at so it's reasonable are they 115 right now I'm unaware what was the article so check this out so and they've been talking about this for a while so we'll see what happens and how this plays out but everybody's always said if there's anybody that has a chance to rival Amazon and the momentum that Amazon has it's Walmart mm-hmm and Walmart has 4700 locations in the United States basically they're the largest employer there is a Walmart within 10 miles of everybody yeah so that's how I mean and Amazon has a hundred and ten warehouses for distribution so that I mean the way they get to you the next day with Prime and everything like that it's because I got a hundred something warehouses all over the United States Walmart is taking 4700 they're located they're taking 1600 of their 4700 locations and are turning them into distribution warehouses yep and they're gonna make a run and they're and they have their own cloud so they don't have to rely on Amazon's cloud right so now you buy something on Walmart because here's the thing that Walmart has that is that is amazing the their distribution channels their ability to deliver their their locations they are superior to Amazon in fact I forgot what natural disaster it was can't remember what it was it was huge natural it might have been Hurricane Katrina where people couldn't get water Walmart stepped in and was able to do it now is it just nationally are they internationally that they are international but nationally for sure yeah and so what does this mean this means that maybe Walmart can get to the point where they can deliver to you within hours right and they do that and Amazon's dead well I wouldn't whoa we carefully careful bro we're talking about if you could buy a second if you could buy product lately jack if you could buy products for competitive prices to Amazon and the difference the only difference is I buy it on Walmart I get it here in a few hours versus I get it here tomorrow that's a that's a game changer well they do that Amazon Prime does that not on the same day not on most product well I'm okay so you're assuming that Walmart will be able to do that with most I doubt they're gonna be with most it'll be it there it they'll be competitive still it's that's that's I think it will just be amazing if they stay alive I mean Amazon is on a rampage of just putting companies out of business and the only reason why I think Walmart's been able to survive is because of how big it is and because they've been able to sustain all this and during the times when the economy was really bad Walmart was on the rise because of how cheap it is go buy things so everybody that was spending extra money before was heading over there so they definitely managed during this time and because they're so big they do have a chance but I would never say that Walmart has a chance of putting Amazon out well Amazon doesn't doesn't charge so I don't know what Walmart's what it will look like for them like if they have like a deal well Amazon you're part of why Amazon so amazing aside from that it can come the same day or the next day is also you don't pay if you have prime for shipping yeah so Walmart will have to do that also if you're gonna compete so you're not you're gonna be able to get it there as fast and you're also gonna not look here okay Amazon as of right in 2018 their total revenue was two hundred and thirty two billion dollars I have right here in Walmart in 2018 was five hundred billion dollars in 2019 it says four hundred five hundred and fourteen billion dollars are extremely profitable and they're still growing so Walmart is a is the monster so if anybody is gonna go up to Amazon and have a have the potential to you know knock him down a little bit it's Walmart I don't think I can't think of any of the company no that could even come close not there's not any reason they would gobble up anybody else so no it's gonna be I think they're a good buy and I do too I think at a hundred and fifteen dollars a share you know they also pay dividends so if you buy Walmart start if I'm not mistaken okay I'm not an investor so there's your there's your disclaimer I'm a trainer I'm but I'm pretty sure and we're wrong sometimes yeah but I'm pretty sure talk outside of lane when you buy Walmart stock you get paid dividends so it's a it's one of those stock that's not super volatile you buy it you actually get income every single year so it's like an income producing stock it's not just speculating on the price of it so it makes it a good Amazon is very expensive is Walmart still the leader in organic yes yes produce which is that's interesting too isn't that crazy yeah I would never assume that it's their sheer size yeah there is they are massive you know speaking of Bezos you know that he donated a million dollars to the the fires where in Australia Australia oh did he really yeah he found that into the couch well okay so rich he's looking funny you say that funny you say that because why I was bringing it up was because he got a lot of shit for that because he only donated yes how do you feel about that I think that's a stupid I did too you're such an asshole if you if you give him shame him for that yeah like okay fine he's got a lot of money but he also didn't have to do anything it's like about okay here's here's your example I'll explain that so he's got shit for so donating so okay Bezos makes so much money okay you you can mathematically break it down okay by the minute right what he's making yeah and a million dollars is like one minute of work right or a couple minutes of work for him so that the idea of him throwing a million dollars out of a huge problem like the fires in Australia is some people a lot of people got online and we're like hammering him over it because it's chump change that's such an asinine way of looking it is and these are anger there is like that per hour he makes a whopping eight million nine hundred and sixteen nine hundred and sixty one dollars wow eight million dollars every hour that's even right so another word another words he like hooked him up with like five minutes of work so well okay fine okay here's a deal in let me put it in perspective for I agree with you number one you are a jealous insecure probably virtue signaling person because I would like to see how many of these people who complained donated themselves probably none of them right they all sit around you know talking all this shit but they have way more money than a lot of poor people do in the world number two imagine let's say you may what's the average person in the US make per hour I don't know what is it what's the average salary fifty thousand a year sixty thousand so what are you making you know what is that per hour thirty bucks someone do the math for me anyway imagine your guy yeah whatever you mean yeah okay fine whatever you're you're you're you're making fifty sixty granny your average person you see a homeless person outside of the grocery store you give him a dollar he looks at you and complains to you and says your piece of shit for your hair you yeah how would you go thirty bucks like fuck you man I just gave you a dollar right I don't have to give you anything I agree that's why I thought it was an interesting conversation because I thought that's this is funny that people are getting pissed off that somebody actually gave money without knowing everything else so that's definitely you know another one that's stirred up controversy right now is Nike so still yeah well no this is something totally different though so they brought up something totally different they are they are talking about banning a shoe so why their own shoe they're not banning a shoe like a shoe is going to be banned from certain sports like running so for example is the Olympic committee it's the it's a it's a vapor fly is the type of shoe and you guys have seen these before Taylor used to rock these he's got them they had look at the kind of the big foamy soles are a running shoe and they have this technology inside the foam that is kind of springs you forward and so here they're right there there's a captures kinetic energy and somehow uses it again yeah back yes wow so Nike's record-breaking vapor fly yes that's the one that they're gonna ban and it's it's these it's the organizations that do like world championships with marathons and stuff so performance enhancement while you are about to sell more shoes and you've ever sold your whole life oh yeah just like the Jordan shoe right that's amazing for them but now what do you guys think of organizations banning that because it's like a performance ants what's your thoughts well I have a thought I want to hear what you guys so here's what I first off here's what I think I think it's it's great because it confirms all my childhood beliefs and shoes you know when I was a kid I go to store my mom I was like testing out the shoes y'all fast they are and then when I got older I'm like they don't make you faster all of a sudden they're magical at that point for you in your mind yeah apparently they do so thoughts on the band I mean look they banned there was a sweat there was a swimsuit that was banned in the Olympics at one point because it was you know making people break records they're just trying to stay ahead of the technology but what sucks is the guys who there was the world record setting run was setting those shoes I read so the guy who broke the world why not leave it open for everybody to use it so I'm on your page Justin yeah and here's why okay because everybody's gonna use it and that and that that all that creates a new market it does it does and it's fair it's not like his shoes unaffordable and only certain people can have it it's not exclusive if we can go run down right now and buy a pair of these okay so every runner that's competing can go out and get a person and hey kudos to Nike for coming out with the technology there yeah innovating and I remember when I watched that Ted talk that completely shattered my paradigm about a minute a mile yeah about the evolution of sports and all the records that we've seen broken over the last 30 years now and they give most the credit to technology yes I tracks and yeah I would have I would have said if you would have asked me I would have bet my my bankroll that had to do with steroids and all the training yes and nutrition all that no and almost everything was attributed to the evolution of technology with gear with the track the swimsuits caps the shoes the track the courts the the pool even how the water comes out of the pool for swimmers like all that stuff is what has evolved us in sports so much so this is no different to me this is no different than a better track yeah a better swimsuit cap a better pool little amount yeah so and it's and anybody can go buy it and purchase it and use it so why the fuck not let it happen if I if I was the Nike if I was in charge of Nike and that news came out I would have so excited the biggest celebrity celebration of all time you can't think of better there is no better the advertising than your your shoe getting banned cuz you know the first makes you too fast you know the first big sample of something like that no the Jordan Jordan ones wait did Jordan one they got banned because they got bad no that's not why they got bad okay they got banned because they were red so the NBA would not allow them but the way they but the way they marketed it was that it was they were too good right too hot for everybody else to hot for NBA yeah and so every fucking kid ran out and but that's what blew up the first now where do you draw the line like for example in baseball you know aluminum bats or juiced balls or those cameras now they're catching that like because at some point technology is going to get really crazy at some point you might have nano technology on your shoes that springs every time you take a step you know I mean yeah just keep wearing better technology but they got that we got that hover shoes you know flying across the you bring up a good point that they have to draw the line somewhere I agree I don't think this is where you draw it though some fucking foamy shoes okay come on get out of here well what they did the way it worked was they they effectively banned the shoe but really what it was is they made a rule on the hell thick the soul had to be so that effectively banned the Nike vapor fly or whatever yeah but it wasn't specifically to ban that shoe you know I'm saying yeah I made a new rule it was though it was but then the way they wrote it in the rule right right of course but I mean that it just so someone figured that out I mean that's awesome I think it's awesome that somebody figured out that okay if we put this type of foam in there we had some carbon in there we make it a millimeter thicker we're gonna get this much more propulsion that could shave you know one one hundredth of a second off of you know I mean fuck is that swimsuit still the case like for the Olympics like do they still like ban like certain types of like really tight like swimsuits I keep everything super aerodynamic yeah what it was I think it was like a like a swimsuit that was like pants it was like spandex pants mm-hmm so it wasn't just the speedo yeah and it was the design of the swimsuit that reduce drag yeah and it's interesting remember Adam when you were when you were going through your your swimming kick and you were talking about how you're doing freestyle for example the legs you're just you're basically they're doing not doing very much your drag you're pulling them right and so it makes perfect sense right oh yeah the more you can make your legs glide through the water the faster or even like a swimsuit that allows you to float a little bit would make a big difference yeah yeah yeah yeah if it gives you a little bit of a little all you got to do is just pull your body basically no you're right I mean there has to be some sort of someone has to draw the line somewhere else you just who makes webbed gloves what happens when someone makes you know rocket shoes you know I'm saying and well I mean he started adding like engines and shit I would I mean I would like to see a sporting event that allow that you know with equipment is kind of like limited but they allowed them to take whatever drugs they want let's see how let's see how hard we can hard we could push the murder ball yeah let's see what happens I mean I agree to what you did and the truth knows you know no drugs ban nobody nobody's watching the the the drug free one I mean that's I've talked about that with football right like we've talked about like what do you do like it was steroids are so rampant how do you how do you pull back on it too late yeah it's too late right so what you would you potentially open up a league that is completely drug tested no drugs whatsoever they're super they're super strict on it but the reality of it why they would never do that is because no one will watch doesn't make money we sort of seen an example of that with like pride versus the UFC it was like it was understood that like it it wasn't against the rules but they didn't like necessarily put it in the rules I remember when vanderley silver who was murdering people in pride went to the UFC and he's like oh he lost like 20 pounds what happened or what's his name what's the name kickboxer dutch dude with the kind of spiky hair he still fights he was jacked in pride then he fights in UFC and he's got what is his name you guys know I'm talking about I know you're trying to yeah cro-cop no no although he got smaller to know I know you're talking to you know exactly what I'll come up with a name in just a second anyway I got I read a crazy article the other day you guys want to get freak out a little bit yes so scientists have created the first living robots shut okay now explain okay fine yeah what define living so a team of researchers took cells from frog embryos and turn them into a machine that can be programmed to work as they wish a programmed living being so they literally took cells put them together and program them to do what they want so it's a organic carbon based machine it's a robot in essence okay now what's scarier yeah right like biological programmed thing or this mechanical you know metal yes they were very very small so it doesn't look like anything cool or crazy or whatever but here's what the article says they could dispatch the tiny Xenobots to transport medicine around a patient or clean up pollution from the oceans they can also heal themselves if they're damaged they look like it's space bears yeah no more space bears I can't even remember the name of the animal because yes what was they called bear they're not they're called the space bears they're water bears water bears apparently they're on the moon damn you're screwing me up to you but it looks like them doesn't it it does these things are tiny but dude it's we're starting on the cellular level yes and they take the cells they put them to get in the program so they they do what they want but you know that means and it well I tell you what here's what I love about sci-fi sci-fi means a lot of cool a lot of cool sci-fi movies apparently there needs to be more sci-fi movies because it's a warning like stop playing God you dumb asses what water bear tardigrade tardigrade water bear you look like a little bear that's me when you say space bears I imagine like a like a bear and well see with the laser speaking to amma this is way less scary than that I thought it was actually pretty cool but like I was talking to my sister-in-law actually like we're up in Tahoe she's like tell me about one of her clients that she had that was actually a part of the process of military training for animals like say a bottlenose dolphin or a sea lion in the navy and like they use them and they teach them how to basically look for like invading like like divers and look for like mines and look for like all kinds of stuff you know on ships now you know that's been happening for a long time right yeah so in world war two there was there were plans and then in the cold war they even examine this is in the cold war we examine all kinds of crazy shit but in war war two there were plans to they would put birds in planes in the nose of the plane and then they would the the birds were trained to peck at a ship so they'd launch these planes fill them up with bombs then the bird would peck at this image of the ship and as as the camera move they peck at it and that essentially guided the plane so was a heat seeking plane in world war two explain this again okay there's birds in the nose nose of the plane there's a there was a something in the plane where the bird was trained to peck at the ship so they'd look through the window they peck at the ship but they're pecking directed the plane and it would become like a like a like a guided missile so they'd launch these planes the bird would peck at the thing and then if the plane went too high that you know the bird pecked down because there's a ship and there's a ship and boom they came right at just blow up ship now okay what's the idea behind it because the but the birds perception of like it's looking birds have great vision that's I'm saying so though they're literally guiding the plane to crash into the these were these manned planes know why would they do that I'm talking about that's why I was confused like come on no there's no people on there so the birds would do this okay and then bottleneck dolphins they've been training for a long time yeah to find oh so the the beluga whale as well did you hear about that with with Russia how they are like messing with them so they same thing like they were looking for like mines all these kinds of things but they also trained to kill potential like divers and people in the water like they would kill their enemies wow dude getting whales to kill people this is like what the hell's going on yeah it's like that kind of comic book what's his name leave it to the Russians yeah oh oh here's it so so pigeon guided missiles this was in World War two and then you know what else they did they were going to strap incendiary like bombs or little little tiny bombs on bats they were gonna this was World War two they were going to release brilliant hundreds of thousands of bats over Japan yeah then the bats because what bats he's called batbomb and what bats do fucking batbomb is bats bats they find like underhangs they go underneath like the roofs of homes and stuff and the way that the Japanese homes were constructed would have been perfect so we release thousands of bats they've got these little bombs they go they hide they hide underneath the house and they're everything catches fire that's brilliant because nobody gives a shit if you kill a bat yeah I'm concerned about dolphins right like so you strap you strap a couple dolphins up with some like rockets and shit and then they guy they die you know people are gonna be fucking Pete is gonna be all over your ass but you kill some bats on the way to winning a war you would have put a rock flying rats you put a torpedo maybe but a rocket on off it doesn't sound very it's made for rocket dolphins are made for water it's just like that's what we have underwater rockets bro you could do that that's that scientists got fire we designed a space missile same guy put the guy by a fish let's put bears on the moon yeah that's great yeah good job Johnson anyway so I was reading this article on CPR so you guys know what CPR is right cardio respiratory cardio right we're really they don't even like breathe into your mouth anymore now the protocol is just doing the compression yeah what's up with that they've I've taken a CPR certification probably a hundred times I mean call them STDs man I guess look at that's the main important thank you Doug bro that's a video game thank you for getting my back there that's a video game rocket dolphins you see I'm just exploding what an ineffective weapon terrible anyway so I'm reading this article on on CPR and this is crazy now so statistically speaking or percentage wise a woman who needs CPR in public is a lot less likely to receive it than a man so if a woman goes down and she's like whatever and oh my god she's not breathing somebody needs to give her CPR less likely than if it's a guy did they say why well guess why like you don't want to be a perv about it that's a hundred percent that's right where I put my hands people are so if men are so afraid of you know inappropriately touching a woman or having people think that that's what's happening that they're less likely to get CPR it's so crazy and there's been like lawsuits and things for people like they had to actually create a law for that right like the Good Samaritan law I think yeah yeah where it's like people have helped people in the past and then get sued later it's like dude what the fuck is wrong with people yeah it says that they're they're also more likely they're more likely to die as a result from it that's pretty crazy they're the men are 1.2 three times more likely to get CPR from a bystander than women well isn't that isn't the survival rate of CPR really low anyways like if someone were if someone was better than zero no no you're right of course have you guys ever had an incident like that where you had to like apply emergency help almost I almost had to do CPR somebody went down in the gym I and they passed out which happens a lot so you don't freak out initially when someone passes out because it probably it happens at least I don't know every other month so I you know of course there was people so my god so and so passed out so you walk over there and the first thing you do is you check to see if they're breathing and you know check to see if they have a pulse and this person had like neither and so I'm like call 9-1-1 and I'm like you know I'm gonna do CPR so we're checking it's you protocol now we're checking to make sure go call 9-1-1 the training kicked in of course do course but what a great opportunity your health ambassadors health ambassador salda Stephanie your service you know it's personal training I would have sold right after that oh by the way yeah I'm the train that saved somebody fifty percent anyway you come on anyway so they call 9-1-1 and we're checking the pulse making sure that there isn't one and then I think oh wait I think there's a pulse I think they're breathing by the time we are because you got to be you got to be sure you don't want to go and do CPR on someone who's got a pulse and stuff right so as while we're checking now remember the 24 that was on Santa Teresa's across the street from the hospital big ambulance got there so fast by the time I was ready to start doing CPR they run in the room and I was like oh thank you haven't had that but I did have an incident when I was at this restaurant where a lady outside I could it was so crazy because like out of the corner of my eye I could just see you just notice something that's off in like shoes up and kind of like looked pale and was like kind of doing the universal choking sign and and I just like immediately just be lined it over there just not even thinking and nobody around there was doing anything she's like like holding herself and so yes I had to do that the maneuver you know I'm looking and then like thankfully didn't take too many because like sometimes I guess I've heard people that have had to break ribs and have had really had to like smash you know work it work yeah popped it out and then it was so weird because I don't remember anything after that like I just I got like more emotionally involved in this whole thing I was like oh my god he's gonna die like in my head I thought she's gonna die and so that I had to go sit in the cooler for like an hour after that I was like I was like so amped wow yeah speaking of hero speaking of restaurants since Taco Bell is a super fancy restaurant did you the best transition I could come up with that one right there that's good did you see what the Taco Bell announced as far as raising their general managers up to I thought this was kind of neat so general manager Taco Bell somebody who manages one location correct okay hundred K year what right you make six viable career to manage a Taco Bell you do now it's new wow yeah they so on average country-wide used to be between 50 and 80 on the top tier now everybody is up to a hundred they're moving is that mean a bean burritos now tune $2.50 instead of a dollar whatever no I think it's a it's a strategy that they're which is interesting and I'm really curious to watch is you know they the talent pool has been declining in fast food management and you know it's and everybody's been cutting cutting cutting and becoming more efficient and AI and all these things like that that they're kind of going back to let's see if we can actually get some really qualified good people to come in here and run these facilities and make a difference and you know that's interesting man a hundred they hundred thousand dollars a year for to GM a talk about now mind you I know like so I have a client a lot of work yeah you know I have a client mind work right right they manage several million like one location makes several million dollars a year and you've got a you know quite a few employees and manage probably somewhere between 30 plus employees and you got a lot of moving parts and you got food and all that shit so I know that it's got to be kind of a nightmare but still a hundred K you know what this reminds me of do you remember the movie demolition man yeah remember the Taco Bell was the fancy restaurant in there remember that I say that right yeah Wesley Snipes yeah that's actually a good movie yeah I was a great you know there was one thing in that movie that I wish they would really dread better that was terrible yeah remember when that when he crashed the car but in the car filled up with foam before like he would like it you know in the it was stuck in there yeah I feel like a big cannoli I mean we kind of do that with the with the bags now almost all your new cars now have airbags that shoot out of every with which way in direction or it's getting super safe when it comes to that yeah all right first question is from red surf bus is it better to drop a rat rep and increase weight by a larger amount or progress with smaller fractional plates either they're both they're both good now here's a thing I've I've experiment have you guys ever experimented with adding a quarter to a half pound in your workouts on an incremental slow basis what was your guys's experience it's a very smart strategy most people want the patients to do it but it's actually a great strategy I think that's the key there it's like it really like you have to be patient you have to like be proactively like doing that like every workout you're thinking about that and like I don't know I went through a phase where I did that and it did you know pay off for me but it was it felt like more of a struggle to do it the problem is that the frat the plates that you get now conventional plates don't go lower than two and a half pounds so that means if you add one on each side yeah you're going up by five pounds which is sounds small but it's still a substantial amount to go up but at one point I used to have these collars that you put on the sides of the bar and the collars themselves weighed like you know half a pound or whatever and so I'd go up by like a pound at a time that really was actually quite remarkable I got pretty good results by by doing that but anyway to answer the question I think there's value both ways you totally either way you're you're adding weight you're adding volume in the in the form of adding weight to your workouts it's progressive resistance regardless of how you do it both ways have total value yeah I think something like if I really got into like something like powerlifting I would totally like apply this this method like more and be more detailed because I'm writing down like very specifically like each time I'm trying to progress and I'm writing down my results and then what I've added on you know like even if it's fractional I'm adding that on so it totally adds up over time people always want to want us to tell them what is better this or that and usually it's either right it's it's almost always that right I'm trying to give a case when it hasn't been I mean there's there's some examples I guess that are that are very obvious and extreme but for the most part like it's it's rarely ever in either or it's you know it's whichever one that you probably do most of the time the other one is super beneficial at that point because your body has gotten used to that and adapted that so doing it doing something different is going to add more value so and both have value so there's an I think why this and this is part of what annoys me about our space is that you know you take something and you could separate this right we could totally separate these two things two camps immediate right we could do a study we could go for six weeks and we could show this control all these things and go like oh well looks like that the group A that incrementally went up you know gained you know one percent more strength in group B but the truth is if group A continues on doing the same thing as group A forever then switching things up and being group B would actually probably be the most beneficial thing so and that kind of false suit I think with almost everything we discussed now that now that being said just to be completely honest I and I don't know what this is but I rarely ever add anything under 20 or 50 pounds on the bar when I want to go up I tend to I just don't like adding small plates maybe the ego thing I don't know I get caught up in that too so I know we're not alone with that it's just one of those things you just kind of like pick you're like you're next to mountain sometimes 20 you just know how you know you can ramp it up based on the feeling of where you're at the smallest amount is 20 pounds which is not small that's a big job and what I do is I wait till my reps get high yeah and then I said oh I can add 20 pounds and I slap you know 20 pounds we used to say so if for chest back and legs case of your big muscle groups like you're not allowed to do anything less than a quarter that was like that was the only 10s and 5s were for arms bro yeah if somebody went out yeah somebody slid at 10 on a squad it'd be we'd laugh at each other and be like pure ego no but totally wrong but to be to be honest it's smarter to incrementally add weight you know you don't necessarily I mean I never did with a clients I'd never train clients wrong like oh looks like you're stronger let's add 50 pounds like I never did that I did that to myself because you know much as a trainer I train other people better than I train myself so but yeah either one can definitely have value do the one that you haven't been doing so if you tend to add larger amounts go to the fractional adding of the weight if you tend to do the fractional one which is probably more rare than I'd say go the other direction alright next question is from caffeine and counseling if someone is having a hard time losing body fat how do they determine if it's due to a slow metabolism or just over eating okay so first of all if you are gaining weight or not burning body fat you are eating more than you're burning so it's it's technically all over eating okay so let's get that out now that being said okay can you change the the energy balance by speeding up your metabolism in other words can you get your body to burn more calories on its own by doing you know by by using certain strategies to speed up your metabolism yes you can so I want to be clear there because you only gain body fat if you're eating more calories and you're burning now if you're not burning very many calories doesn't take much to do that but you're still eating more than you're burning the strategies to getting your metabolism to speed up all include lifting weights all of them now there's there's other things you can do get good sleep you can you know slowly increase your calories over time that tends to speed up the metabolism a little bit but you lift weights always and because lifting weights tells the body to build muscle it also sends a signal to body this is something that we've never really talked too much about on the podcast it actually tells your body to become less efficient with calories we see this and it's interesting when you look at studies you find that the the body becomes less if in other words it doesn't conserve calories quite as much it burns more through heat because it doesn't need it doesn't feel like it needs to resistance training tends to promote that so when you look at somebody who gains a pound of muscle but they're burning five hundred more calories a day one pound of muscle you know on its faces and burning five hundred more calories but the signal that told the body to build that pound of muscle does tell the body to become less efficient with calories which causes a faster metabolism wouldn't you first want to look at you know if you're overeating I mean that would just make the most sense before you go into like well I have a slow metabolism like and go in that direction just to really know very specifically like I've been tracking I know what my maintenance is I know that you know just by manipulating like this amount of calories up you know I could see how that affects my composition and then you know sort of like go from there and then see okay obviously the weight train is going to have the best effect you know on your metabolism and you're going to go in that direction but at least assess that first well I mean like Sal said if if you're but if you're putting on body fat regardless if you are you your metabolism is slow you think it's low or not slow you're you're overeating right so you're overeating for where your current metabolism is at and really nobody knows the answer to whether it's slow to you or not like if you find yourself eating very low calorie and still putting body fat on well then and you're not satisfied with the calories you're consuming and you would like to eat more well then sure it's slow for you it's slower than you would like it so work towards building it up but if you're putting body fat on just because you had a crazy day where you had 12 alcoholic drinks and swung by Taco Bell and had 20 tacos at the end of the night and you put on some body fat afterwards because you ate 6,000 calories don't believe in your metabolism right it's not the metabolism fault but I mean you are the one that decides whether you think your metabolism is slow or not if you're putting body fat on you're overeating whether regardless of that's 900 calories you're eating from that or it's you know 6,000 calories you won't put body fat on unless you're over consuming than where the where your metabolic rate now here's where the value of tracking comes in because nine out of ten people that I've ever worked with underestimate their calories okay almost every single time somebody will say I'm eating around this much or I'm not eating too much then I have them tracking back actually you're eating 3,500 calories a day on average why because yeah you had a couple low calorie days but then Saturday and Sunday you ate pizza and you went out and you do this and that when we added all up at averages out to quite a bit so track track your food see how many calories you're actually consuming you may be surprised you may be shocked you may think you have a I can't tell you how many times I had clients tell me that slow metabolisms but in reality just ate too much they say shitload of calories I'm like well you're actually a lot more fit than you think right all right next question is from Alexandria is not eating right after I work out slowing down my progress probably you still picked all these macro questions guy man it has a you know workout component to it you talked all this shit and then you had to pick it all these macro question I spread it out because I know you guys love talking about trying to include you guys I do all training conversation today it's okay no no not really you're not really slowing down any progress that there you know there's studies that show if you eat after you work out it speeds up the you know part of the recovery process which would be to replenish energy that you've expended in the muscles as part of the recovery process but but but it really doesn't matter when you eat if you eat later on you still replenish those energy stores really it only that the only value in that goes into eating right after your workout is if you plan on working out again later in the day right and you need to replenish those you know I blame the bodybuilding community for this one and this was something that I remember when I was at anabolic windows right now totally and I remember when I was competing that this was like if one of the easiest strategies I use to lean out so like I would work towards building my metabolism up and consuming five six thousand calories and then now when time now it's time to cut for show six eight weeks out or so and I start coming the other direction one of my favorite things to start to restrict calories is post workout I just stopped eating that meal and I would try and stretch myself for as long as I could until the next until I was like I got to eat it's been you know it's been a couple hours after my workout now when he who cares about this this anabolic window that everybody hypes up like it's that important what I know is that when I go into a workout especially when I'm following a diet where I'm already eating on average a lower amount of calories and then I go work out I've completely depleted my glycogen stores and if I'm still walking around I go home from the workout I shower I'm doing things around your fat burning right my body is now I'm going to switch over to metabolizing fat as a source of energy because I've already tapped into all my my stored energy so I used to look at it like well this is a great opportunity for me to just stay busy keep going through my day restrict from eating for a couple more hours to maximize the fat but even that doesn't matter unless you're in a calorie deficit even that right if you're in a calorie deficit then yeah you're burning if it if you're not even if you wait after your workout doesn't make a big difference it literally really doesn't matter unless you again you're working out multiple times a day and you need to replenish some energy to have another workout now why is this something that's pushed so hard in the fitness space why is this something that I even believed because they want you to take your product right then that's it what they did is a very brilliant marketing is they they ritualize the consumption of protein bars and protein shakes and what they did is they said hey if you if you eat this right after your workout you recover faster build more muscle you have to do it then they knew if they pressured that and push that people would believe it and ritualize it and they did they sold way more products as a result of that that false belief but no it's it's because again post workout you're far less likely to eat a home cooked meal more likely to have the shake that you saved your right though I mean it the only time it's important is if because of you not we're eating right if you work out you're missing your macro targets that's it right so if if and that's where I would say yes this has a lot of value because you need to eat you know right like you I mean if your body needs a hundred and fifty grams of protein every day it needs a hundred fifty grams of protein regardless it's getting right to a workout or not so if and if not like in my case when I decided to start skipping that meal you know if that now all sudden I lose 30 40 grams a day that I and I don't get that made up somewhere else in my meals well then yes that could affect my progress but you know all I would do is now my other five meals that I had today instead of having six ounces I'm having seven or eight ounces of meat and that would make up for that difference of now skipping that meal and not getting that protein right afterwards the the difference of missing that anabolic window is so negligible it's not even worth I think paying any attention to it and in fact like I said I found it right after a really hard workout I'm not starving it takes personally myself like it takes me a while to come down before I even want to eat it was only in my early years of personal training and when I fell for that same myth where I used to like pound a shake right afterwards I thought I had to get into this anabolic window but I found for leaning out for leaning out it was like one of the best strategies was for me to now what about what about gut health I know you guys like interviewed a specialist on this in terms of like the timing of that and when after you work out in your bodies inflamed and then you're adding like certain types of food that might add to that like inflammation in excess well that's the irony the irony is eating right after you work out could contribute to gut health issues because when you're working out and pushing yourself you do get localized inflammation on the areas that you work out but you also get the systemic rise in inflammation the whole body including the gut including the by the way it's you know when you push yourself really hard and you throw up or if you know it's part of your body doesn't want to do both right it wants to not have to digest while you're exerting yourself so the gut gets inflamed along with the rest of the body now you throw food at it or a shake at it inflammation increases the the odds that you're going to get what's called intestinal permeable hyperpermeability meaning that food particles protein particles pass through the gut and the intestine when they shouldn't into the bloodstream your body make some invaders yeah and your body exactly it reacts like it's a foreign invader develops an immune response and this may be why that protein shake that you've been having post-workout for the last five years all of a sudden gives you gas and diarrhea and other issues you've developed an intolerance to it you've actually trained your body to become intolerant to it by having it right after your hard work now i remember when we discussed that night kind of afterwards i remember digging into that because i found that very fascinating and the likelihood of that is really small although if you're somebody who trains like crossfit or you train excuse me really high intense right different story your average person who works out in the gym that does a 60-minute maps worker or whatever the the intensity level that you're not getting your the yeah you're not getting the effects of like but if you already have gut issues yeah probably not a good idea you're right not ideal and again you're splitting hairs on the actual benefits that all the science supports of doing that for insulin spike reasons and all that bullshit next question is from romaine tyler since repetitive movement injuries are so common in the construction world what kind of lower back work would you suggest to keep our backs strong and healthy for years to come now you when you look at the lower back you look at the spine the lumbar spine it's not just the muscles of the lower back that support the spine it's all the muscles that surround the spine which include the muscles of the core the obliques internal obliques the abs the transverse abdominisis muscles underneath both those all the pelvic floor muscles all the muscles that surround the lower back support the the lumbar spine so what should you do you should do exercises that strengthen them through full ranges of motion you should do exercises that strengthen them as they stabilize so a good example a simple exercise that helps you strengthen stabilization of the core would be like a plank uh or you know farmer walks is another good example one one arm for my body yeah hollow body that's a great exercise you want to do rotational movements with like like cable chops and then you want to do counter rotational movements this is where you're you're resisting your body's ability to rotate you want to really strengthen the entire surround the whole area surrounding lumbar spine to help protect your spine well along those lines so i'm going to give you some generic advice too because i've trained a lot of construction workers and uh two areas that i tend to just spend a lot of time focusing on to help them uh hip mobility and training your abs and core uh obviously core and abs is it's the antagonist muscle to your lower back right so it's what supports the lower back so you if you have low back issues or you have a weak low back uh strengthening the the opposing side is is going to be a great strategy period so having strong core strong abs is is a must for somebody like this and then uh you know a lot of times low back pain people don't really realize too just it comes from the lack of mobility in in the hips and because the hips get so locked up and tight it pulls on that low back because it's all interconnected and so i found i had a lot of success when i got a client to really open up their whole hip open up their hips by doing exercises like the 90 90 or like Doug's favorite the Frogger and doing moves like that that really promoted good hip mobility and then strengthening the core to support it uh and then of course the things that the boys were alluding to too i think are very important to strength and have a strong back but a lot of times the the chronic pain that we feel and this is near and dear to to me like the the pain that was from my low back was it was it was it was more due to the the lack of mobility that i had in my hips and then it was then pulling on my low back and causing that so much like with the hip flexors like that's one of those things you got to make sure while doing those types of exercises that we're stimulating you know the abdominals the transverse abdominals we're not you know overemphasizing the hip flexors which are probably already you know in a shortened position and you know being overly uh you know like like underutilized and not not in an extended position very often you wrote didn't you write a really good low back pain guide yeah we have one at mind pump free dot com and it talks about uh some of this stuff here's something else um start to change the technique uh that you use at work um you know working with i never did this as a trainer until i owned my own studio and i had a physical therapist that worked in there and she was exceptional i learned quite a bit from her and i would see her training her clients who worked in you know these types of jobs and she would definitely do the stuff i talked about earlier strengthening the core you know stabilization exercises counter rotation a lot kind of stuff but then she would also work on their technique at work and what she found was or what i actually observed was oftentimes their technique was bad because of what you said poor mobility poor like here's an easy one poor hamstring mobility okay so if your hamstrings are really really tight every time you bend over you're going to really round your lower back and your your hips are going to be tucked underneath you great point so she would work on their hamstring flexibility and mobility and then their technique change now when they bent over it was more at the hips less at the lumbar spine so that's something else you can you can pay attention to as far as pain relief is concerned or or speeding up your ability to recover um from lots of repetitive work stretching after work makes a big difference sauna use can help um and uh red light therapy red light therapy on your low back um has can can will likely speed up the recovery process that's happening with those muscles and with that go to mind pump free dot com and download all of our guides there's including that low back guide that adam referenced you can also find all of us on instagram you can find adam at mine pump adam justin at mine pump justin and me at mine pump