 In this episode of Mind Pump, we answer questions asked by listeners like you. They go to our Instagram page, Mind Pump Media. They post a question underneath the quah meme. And then we pick the best ones and answer them. But before we get into that part, we do our introductory conversation. This is where we talk about ourselves and bring up studies, random things, and we oftentimes mention some of our sponsors. Here's what we talked about in this episode. So we start out by talking about Senegal wrestling. There's a world champion over there that's going to be going over to the MMA world. This dude is massive. It'll be fun to watch. Then we talked about Adam using the sauna, the clear light sauna. This is infrared to wake his body up. As you guys know, Adam is a brand new dad and he's a little sleepy. He's not getting good sleep, but the sauna does help reset the circadian rhythm. It's actually one of the more effective ways of doing so. So if you find your sleeper them off, use a sauna and see how that helps you out. By the way, they are one of our sponsors. We do have a hookup for you. If you go to infrared sauna.com forward slash mind pump. You can get up to $600 off when you mention mind pump. So yeah, that's an awesome deal. Then we talked about our kids getting sick. Poor Justin playing Dr. Mom over there. He is giving them herbs and stuff and he's doing it for himself to prevent himself from getting sick. One of the products that we both like to use to prevent ourselves from getting ill is Organifi's immunity. This is a powder you put into some water. You shake it up, drink it and it's got compounds that help boost your immune system. If you go to organifi.com forward slash mind pump and use the code mind pump, you'll get a full 20% off. Then we talked about Christian Ronaldo's Nike deal, a billion dollars. Yeah, what a steal. That's insane. Justin brought up Alison Felix for Nike and how they might have screwed themselves up a little bit there. I talked about studies that are showing when calories are presented on food, but in relation to how much activity you need to do to burn those calories, people tend to make better choices. That's cool. I talked about how to figure out what your body signal is that helps you dictate or should help you coach and dictate what you eat and what you do for yourself. Then we talked about LSU using big data to make their football players even better. And then we talked about how Disney may be raking in $10 billion this year, first movie studio ever to do so. Kind of crazy. Then we got into the questions. The first question was, what are some good compound exercises for adductors and abductors? So what are some good movements for both of those areas? Adductors are the inside of the thigh. Abductors are on the outside of your thighs. Next question, this person's been working out for a while with no weight belts, no wrist straps. As they get stronger, should they use them to increase their safety? So in other words, if you've been working out for a while and you're getting pretty strong, should you start using a belt? Is there value to doing so? Next question, this person wants to know what kids nutrition should look like. So we talked all about feeding our kids and what that looks like and the challenges around feeding your kids properly. And the final question, this person wants to know, what would we do if we took over the everyday regular gym? Like how would we go in there and help it improve its success? Gym makeover. Also this month, MAPS Aesthetic, this is our bodybuilding physique competitor and bikini competitor inspired program is 50% off. Now this is a whole workout program. You go in, you've got workout demos, videos, exercise blueprints. It's an entire workout designed and focused on aesthetics. In other words, if your main goal for working out is changing the way you look, sculpting and shaping your body, MAPS Aesthetic is the program. Again, it's 50% off. Here's how you get the discount. Go to mapsblack.com and use the code black50, B-L-A-C-K-5-0, no space for the discount. You guys watch MMA a lot. I know you do Adam. Yeah, quite a bit. I do all the time. So there's this new fighter that's going to be doing his, he's going to be doing a professional MMA debut. It's not at UFC or, I don't know, I couldn't say that for so long. It's at the Buu. He's not going to be fighting in UFC or anything like that, but it's his first professional fight. He's a pro Senegalese wrestler. Have you ever guys seen, have you guys ever watched wrestling in Senegal? No, like what's the difference? So these dudes are, so I'm huge into the grappling arts and sports, right? I did jiu-jitsu for a long time. At one point I wanted to know what other forms of wrestling exist. Like there's Turkish, there's a form of wrestling in Turkey where they oil themselves up and then they wrestle and they oil us to prevent grip or whatever. Oh my God, I'm getting so turned on. It's not like that. And those dudes are freaking beasts. Then of course you have Greco-Roman wrestling. You have your traditional collegiate wrestling. There's catch wrestling, which was one of the original forms of submission wrestling in the U.S. or whatever. Brazilian jiu-jitsu, jiu-jitsu, sombo, all these different ones. And there's a, there are very popular sport in Senegal, which is a country in the, or a segment in the air in the continent of Africa where they do this form of wrestling where they wrestle in these huge sand pits. And the goal is to have someone hit the ground. You got to throw them on the ground. And they had, they feel arenas. Like yes, like it's a very popular sport. But anyway, the reason why it's so awesome is when you watch these videos on YouTube, some of the biggest dudes you've ever seen in your life, like these dudes are beasts. They're not on, there's no anabolic story. Like Samoan big or like how big? Like that's like some of the biggest humans we have. Like buffed, like massive, giant, just huge people. And this one guy is six, five, 285 pounds. And he's just, if you look at him, bro, he could walk into a bodybuilding stage. Anyway, his name is, I don't know if I'm pronounced, Umar Cain. And he's going to be doing his debut soon. But you guys got to watch some of his videos where he's wrestling other massive dudes and he just picks them up 285. Yeah, six, five. And he's, oh my God. And these dudes are like, these guys are not training in the U.S. They're not like, I can't even imagine. He put up against that guy. Brock Lesnar. Yeah, Brock, right? How much does Brock weigh? Because remember when he hit the scene, that was a big deal because just up there and he actually, without any real skills, he did okay because of how just big and athletic he was. Oh, he's got to be at least 265. Yeah, he's a big, probably more than that. Well, there he is. Look at that. This is going to destroy people. He's going to, I mean, I mean, if he can, if he can do the rest of it. Well, yeah, skills, yeah. But you watched the wrestling match. How did you come across this? Well, so I follow, you know, I belong to a lot of groups on Facebook and there he is right there. And so you can see the style of wrestling and there's these arenas full of people and the way they show boat, it's hilarious after you like defeat someone. It's almost like sumo wrestling a little. Kind of, but these guys are, look how he walks around. But they're not pushing, they're trying to slam them. After he wins, that's his thing right there. All right. But anyway, these dudes are massive. He's, I mean, he's born to fishermen, you know, probably didn't grow up very wealthy. So I can't imagine what these guys are going to do with the potential. It's crazy when you see some of the stuff just. That's like super heavyweight, dude. Yeah, just the genetics that exist in the world. Do you think they should have like an extra category? Because once you get to a certain weight, it's unlimited, right? Yeah, it's unlimited. Like, do you think there should be some sort of a... No. No? No, I think it's fun. Yeah, yeah, yeah. You know, in Japan, the Japanese MMA organizations, I don't know if they do this anymore, but back in the early 2000s, they would do fights like that where they would have one guy that was like, 160 pounds against... Well, you remember the 260 pounds. The original UFC started that way. Yeah, I did. Yeah, no, I was, I loved watching that, but there's a point where size matters. Oh, yeah. You know what I'm saying? Because there's a point where somebody has that much mass, that even somebody who's got fighting skills, you hit, if you're a 150-pound guy and you throw the biggest punch... You're not doing damage. The biggest punch of your life on a 280, dude. It doesn't even... Well, so, okay, you're right to some extent. 150 on a 280. A 150-pound Pro Boxer will put a 280-pound dude to sleep. He'll put him to sleep, 100%. He can actually make you go 9-9. Yeah, 150. If they're only boxing. Bro, have you ever... Have you guys ever... Yes, I've actually... So one of my first experiences like boxing, which I have no boxing skills whatsoever, my buddy and I, we were on this kick for a while, and he's my size. We're like exact same size. And he had a couple dudes that were... They weren't professional boxers, okay? So obviously my story is not some professional boxer that I was getting in the ring with. They played Mike Tyson's punch out. That's your qualification. They were really good on the track. They watched a lot of boxing. They watched all the Rockies, right? So that's what qualified. No, they were on the circuit and trying to become a pro, right? They weren't by no means were they at all. But I mean, talented boxers, far more talented than I was. And they were the ones kind of teaching us the skills and drills, and we were kind of doing this training for a while. It was fun. And then every once in a while, we would get in the ring and we would spar. And I'll tell you what, the thing that I have the most challenge with is like breathing with a mouthpiece for more than one round. By round two, I'm like slobbering all over myself, trying to catch my breath. It was a mess. But you realize how big of an impact that makes to you. No, it makes a huge difference, right? So I'm boxing my buddy, and you know, because we're similar in size, we square pretty nice. So the little guy gets in with me. And again, I have no skill. But because of my size, like he has... I could just keep him away the whole entire time, it was unfair. And he was way more skilled than I was. Yeah, no, size definitely makes a difference, but skill makes the biggest difference. Can size outweigh skill? Yeah, at some point, it definitely can. But more so when you're striking, right? More so when you're punching and kicking. It's even less of an impact when you're grappling, like in Jiu-Jitsu. Because you use leverage. Yeah, in Jiu-Jitsu, I think Jiu-Jitsu is one of the only full-contact sports that I know of where they actually have absolute divisions in their tournaments. Where anybody can sign up at any weight. And oftentimes the champion is not the biggest guy. Like there was one grappler, what was his name? Marcelo Garcia, I think his name was, who 180-pound guy or 170-pound guy. And he was just... You crush everybody on the ground. But it does make a difference. It definitely makes a huge difference. Like if you have two good fighters and one guy's way bigger, they're gonna have the advantage. But skill... Well, I think these days too, like I think it's evolved so far, like compared to like the early days of the UFC, you know, it was kind of like, what's gonna happen? You know, now it's like, they kind of have an understanding. They need to learn certain skills in order to defend themselves properly, get out of situations. Like, you know, you can't... I don't think you can pull the wool over at eyes of, you know, a guy that big. Like he's gonna know that like you're gonna try and get him on the ground and lock his legs. All this kind of stuff. There's a... You guys ever read stories about like Andre the Giant? Uh, I mean, I saw that documentary. Yeah, it was great, but no. So Andre the Giant was how tall was he? Seven, something, 450 pounds? Yeah, I mean, you read the reports of the wrestlers that would wrestle with him. And you guys know it's staged, but they still throw each other and they still... Oh, absolutely. Oh, dude. They said that people were... Andre the Giant was a really nice guy, but if you pissed him off, everybody was scared because they knew that if you wanted to during the match, he would kill you. He gives you 50% instead of 10. Yeah, and then you're... Seven foot four. What was his weight? You know, part of what made him a seven foot four. They talk about him in Bret Hart's book and part of the things that they talk about him... 5'20. Oh, that's a big human. A lot of people think he was there just because of how massive he was, but he actually was really talented as far as like his ability to... Because that's the thing, right? Like the wrestlers are really particular about who they wrestle with because it can make all the difference of a match because it's a show, right? But you're trying to be... And they still have egos clashing in your mind. Yeah, exactly, right? And some guys are just... They're rough with their throws. They're technique is weak and stuff. And he was one of those guys that was really good at it. But to your point, Sal, like in the book... He could make himself light. Yeah, they talk about times where he would like take it out because he had to get somebody who was unskilled. 520 pounds, seven foot four. He lifted him up. Well, okay, so Hulk Hogan talked about him. And Hulk Hogan's like... He said that one time they were messing around and Andre the Giant just decided just to hit him on the back. Just a little harder than normal. And he's like, he almost broke my back. There's a 520 pounds, seven foot four. That's what I mean by like, we're sized. There's a point where like, it's that much mass that you're moving. And then to hit him, he's so... He's like a big, massive dude. Think about that. 520 pounds, that's a heavy ass deadlift. He can literally grab you, lay on you and then go to sleep. And you're not gonna... You're there until he wakes up. You know what I mean? I do that to my kids sometimes. I don't know. I'll hold them down. And I'll just lay down and pretend like I'm asleep. Well, Brock Lesnar did that. I forget like who he's fighting. The first time like, you know, he lost, you know, his first bout because like he didn't know the techniques of, you know, and grab. But then he just basically like manhandled, you know, just like pushed down Frank Muir. Thank you. He's a... But Brock was also a collegiate wrestler. Well, yeah, yeah, of course. He knew what he was doing wrestling skills. Speaking of sleep, man, my son, I tell you, is on a like a regression. I don't know if it's a regression right now or it's he's been fighting this cold for like the last week. Oh, yeah. Yeah. Yeah, you did look a little zombie-ish yesterday. Yesterday was fucking tough, dude. Yesterday I was really tired. I was up at five also. So like I was up early and it was a rough night all night and I was exhausted yesterday when we were here. And this, you know, as soon as we were done recording, I went home to go lay down to get nap. And you know when you pass that like you're so exhausted you can't sleep. It almost becomes delirious or whatever. Yeah, you're basically like you're adrenaline is high. I was gonna say is there something physiological that happens to us that actually causes that to where it's like because it's very, I think everyone has experienced it where you know you're exhausted. You're running on very little sleep but then all of a sudden I can't sleep because I'm so exhausted. Yeah, I think it's a combination of you got a lot of shit to do, you know, you need to take care of plus you're tired. So your body probably squirts out. Tons of cortisol and adrenaline to keep you going. So I go home, I lay down right and try and sleep. Katrina was exhausted too. So Nanny was over there. She can't, we both have the same idea. We both come home real quick from work. I think we got there at like two 30 or three and I show up. I knew Katrina was there and I knew she had a rough night obviously too. Obviously she's the one who's handling him more often. I'm just because my sleep was broken and I was up early and Nanny's like, oh, Katrina's up sleeping. You know, I'm like, oh great, I'm gonna go up there too. So I could climb in bed next to her and I lay there and I kind of feel like I'm in and out. I can't fall asleep. I probably lay there for about a half hour, 45 minutes and then I pop back up, I actually call Doug and say, hey, turn on the sauna. Get in here, Doug. I'm gonna, I'm gonna snuggle, I'm gonna snuggle her. I tell him to turn the, I knew he was at the studio still. So I haven't turned the sauna on and then come back and I tell you what, man, and I think I've shared this before and just fresh in my mind again because it happened last night. Of all the benefits I know they talk about with the infrared sauna, the thing that I feel the most and notice is when I have days like that where my circadian rhythm is completely thrown off, I'm exhausted like that. I'll come in here and I just, I laid in there and stretched for like a good 45 minutes and just got a real good sweat. Can you feel a boost of energy? Oh, I just, I feel reset. I feel, I feel like, and then tonight, last night, I went to bed in on time, great night's sleep and I feel back to 100%. It's just, and I know Ben Greenfield was the first person to share that with me that anytime he flies and there's time change, especially if he's going overseas. He's like the first thing he does is he looks up a place that has an infrared sauna and he gets in it to help reset his circadian rhythm. I remember that him saying, and I tried doing that when I went to Scotland. I just couldn't find any infrared sauna places anywhere, like or any gyms that had, you know, access to that. So yeah, I'm still like, I would love to try that out, like especially on a time difference. Of all the benefits, because there's a lot of benefits that you get from infrared sauna and we've talked about it at Nazian before on this show, but the one that I like feel, like instantly, like, you know, and everyone's always looking for that, right? That's why supplements sell so much because you feel them right away, right? The thing that I feel the most from the infrared sauna in comparison to everything else is exactly that, is the times when I know I'm exhausted, I know my circadian rhythm is off. I go in there, I sit in there for a half hour to an hour and it completely resets me, it feels amazing. Well, there were those big studies that were done, I forgot what countries they were, I think it was one of the Scandinavian countries that showed dramatic reduction in all-cause mortality from people who used saunas regularly, all-cause mortality. They showed a reduction in big one in heart disease or heart-related death, cancers, and then illness, just general illness. It's like anything else in the body, it's a muscle and your body's ability to acclimate to hot and cold, we don't ever train it, we never exercise it because we're in such comfortable conditions all the time. So it makes sense that when you strengthen that back up, it just creates more resilience in your body. So I mean, that's the main reason why I use them. Yeah, I've been having a similar issue. Well, like, so my youngest says like flu-like symptoms of the past like four days, we've pulled him out of school and everything. Oh, really? Oh, my God. He's been burning up like with the fever and everything. So it's going around right now. Yeah, so it's rampant right now. It's about time of year, dude. Yeah, so I've been, I've been like just trying my best. So I've been like, it's been affecting my workouts a little bit too because I started to like really ramp up my workouts, but then I'm like, I feel beat and, you know, it's like, I feel like when I, if I keep going in that direction, I open myself up, you know, to being more susceptible to it. So I've been like... Do you supplement? What do you do for all that? I do, I'll supplement like, so zinc and elderberry and then also this immunity from Organifi too that I've been kind of pouring in and making sure that I'm getting ahead of it. Sal's used that a lot. And I know, is this the first time you use it? Have you been using it? Have you used it before? No, I've used it before and, you know, whether or not it works. For me, it's been something that's really helped to kind of keep me going and not feeling like run down and like I got that scratchy throat feeling, you know, when you start to kind of feel a little twinge, that's immediately when I say to you. Yeah, the best way to use natural remedies for viruses is to have them pre-right before at the very earliest part. Because at the point, they do nothing for you if you miss the window, right? Well, elderberry still can seem, studies show that will reduce the severity and the potential length of like having the flu, but it's best used before. Before you get it or right when you get it and then there's a huge, there's a much larger impact. So what I do, what you do, Justin, where either if I start to feel something, I'll use those things or if I'm around people. So if I'm around sick people, then I'll just start taking it anyway. It's not gonna hurt you to take it, unless you're taking way too much zinc, which might cause a deficiency and I think it's copper, but unless you supplement all the time with zinc, you're probably fine. I've just learned to get ahead of it, man. You know, like you see it around, you see other kids around that are hanging out with my kids. We're all just trying to get ahead of it so it doesn't happen. So I'm gonna, right after we get off this of the mics today, I'm hopping on a plane right now. And so that's what I would like to use to, it's cause basically it's like a better version of airborne, right? So loading up on an immune boost, a boosting supplement before I go in his place where I am probably most vulnerable and trapped in a plane with a bunch of people coughing. And that's probably for you important cause you're lack, the number one thing is lack of sleep. Number one thing for me, if I'm no sleep, it's like I'm wide open to get sick. If I get good sleep, sometimes I'll feel like I'm getting sick. I'll get a good night's sleep, wake up and I'm totally okay. That's the biggest one at least. Hey, yesterday we were talking about Christian Ronaldo and I mentioned it and so it made me, cause you and I were kind of like speculating on the whole thing. So I went back and like read more into the article. So I didn't know this. And LeBron James did the same thing which I didn't know either until I was reading this article is the one billion dollar deal with Nike. That's lifetime. So that means one athlete. So that means that he has signed with them forever to advertise with them forever. That's basically a Jordan deal right there. So yet Jordan, LeBron and him are the only three that have had something similar to that. Like Jordan didn't do one officially like that. That's insane. Now what is your thoughts on it, right? Do you think who's making out in that deal? And do you think that's like a big risk? Well, I'm sure they ran the numbers. I mean the numbers like, how does that add up in their favor? Well, Sal was speculating about that yesterday now and we were both where we're trying to like, well, he's like, what do you think like, you know, is he, we were looking at his engagement and like, what's a post-generate? What do you think that would do? And I was like, oh, I think it would be this much. And Sal's like, do you really think it's that much? And we're going back and forth? Yeah, I wonder if it's, well, I'm sure they're looking at it and saying, okay, we can probably make this much per year from the sky for the next however many years we think he's going to be alive. So guess who is making out like a bandit on that deal? Who? Nike. Nike. Nike is making a fucking, making out hardcore on that deal. Why? So I read into the- Well, I'm sure they are. Otherwise, I wouldn't do it. Of course, right? So the, but big time, not like kind of making a deal. Last year, okay, he did 379 posts on Nike for ads, you know, posting- Oh, his social media? Yeah. Over the course of the year, whether it be tags, mentions, hashtags, driving to Nike, his post alone over that, those 379 posts generated $435 million. No way. From posts. Yes. That's insane. You know, you know what's crazy about this? Bro, that's one year. That's insane to have that kind of power. Now, you know, what's crazy about that is that if these guys, if Ronaldo was more of a business guy, I don't know the guy, right? But if he was more of a business guy, Oh, you make his own shoes. He could literally make his own fucking t-shirts. Well, now that's what made Jordan so brilliant, right? That's what Jordan did. Like Jordan used that leverage and creates his own. I mean, he's, he really set the table for all the rest of these athletes or the blueprint. Then Nike had to come buy back into that. Right, right, right. I didn't know that. He, it was his shoe brand? Yeah, Jordan's shoe is Jordan's shoe. He's a Jordan shoe. I thought they were Nike Jordan. Well, they brought it into Nike. That's how it started. Yeah. It started with Nike. Started with Nike signing Jordan. And then Jordan. And then the contract was over? Yeah, then Jordan branched off and created Jordan's shoes. Yeah. So like when you go to like a shoe palace or a shoe, a popular shoe store. Oh, why didn't I know this? Yeah, there's Jordan's shoes and then there's Nike's. Yeah. Yeah, yeah. And are Jordan's? Jordan's are Jordan's. And he makes, yes. Crip off of them. Yes. Wow. Well, that's a smart move. It's interesting Nike though, because they're also under some heat, I guess, a bit because like, so they've been about this whole like the campaigns out there. So even the one with Colin Kaepernick, I guess had made them like a substantial amount of money and all this, but their whole initiative this year was to really like pour back to female athletes and like, you know, like, let's, let's make this a cause and all this stuff. But like, meanwhile, they're getting a bit of criticism because I guess is it Allison Felix? Yeah. Allison Felix, one of the Olympic runners, I guess had came forward and said that like in terms of maternity and like when she got pregnant and all that, like they basically dropped a lot of money and like basically dropped it down to negotiate the 70% less of what she was getting paid, you know, through all this. So wait, wait, hold on. She got pregnant and they said, because you're pregnant, we pay you less. There's no way they could say it that way. They don't say it that way. It's just like, yeah, like if, if this, I'm sure it's somewhere in the contract in the clause somewhere where like they have to negotiate if she's not, you know, visible and doing things and all this, like, it's all a numbers game. How do you feel about that? Well, I okay, it's a numbers game. If you're making a deal with someone and it's unfair as it may sound, you're making a deal with someone. That deal is you bring us X amount of dollars. We'll pay you X amount of dollars. If you're in your inability to be on, you know, to fulfill your side of the contract, then we can renegotiate. So a lot of people say, well, why are some athletes paid more than others? And it's not fair because they generate more, more revenue or why are some actors paid more than other actors because their movies generate more revenue. They just make more money and believe me, company like Nike probably could give a shit. You know, it's like, if you make us a lot, unfortunately they're making it that they do give a shit that you do give a shit. Like they're trying to like build this perception that they're like, so all about the, the female athlete cause, right? Like that has to hurt them. Oh, that backfires. So it's all about female athletes. If you're going to wrap yourself in, in the, you know, social justice, like commentary and like make your brand about that, you got to fucking reflect that. That actually makes a lot of sense. That's why they're getting the heat. That's right. That's why they're getting the heat is physical. So because I agree as a, as a, as a business operator, it makes logical sense. It's only fair, right? It's like you're, you make us this much. We pay this. Yeah. And you're, you're going to be out now on maternity leave. You're not, obviously, if you're a track runner and that's why we signed you because you're a famous track runner, you're not sprinting eight months pregnant. But if you're all about, you know, we're all about supporting women. That looks bad. Yeah, it looks really bad. Very interesting. So I want to tell you guys about a study that I read on food labeling or calories, labeling calories on foods. So in the past, they've done these tests before where they'll put the total amount of calories on labels or put calories on menus of restaurants in the effort of informing people so that people, because they'll see how many calories certain things have. Right. Theoretically, they'll make better food choices. You talked about this, right? Now we know this has, this doesn't work. Right. People look at calories and they think, oh, well, you know, that's only three or more calories. I'll eat that or whatever. So oftentimes it actually makes people eat more. And one of the big problems is that people don't know what calories mean. They really don't. They know that calories, you know, mean energy and if I eat a lot, I'll gain body, but it's still kind of abstract. Okay. Okay. 500 calories. Like, what does that mean? 500 more calories. So they're doing studies where they're taking, they're taking calories of foods and then they're putting the equivalent of activity next to it to show you how many, what you would have to do to burn that many calories. Right. So you would eat a candy bar and it would say 300 calories and then it would say, this is the equivalent of running for six hours or something like that. And what they're finding in these studies is it's way more effective, way more effective. Now that people can see what those calories actually mean according to some of these smaller studies that they're going to make, that they start to make better choices because now rather than looking at two options and saying, oh, that one's only 300 more calories. They're looking at and saying, wow, that's five hours of extra movement. That's a lot. Now doesn't this also feed, you know, bad behavior in terms of like, okay, this, this, like it's a punishment thing. Right. Like I ate this many calories. Now I have to run this law to burn it off. Oh yeah. That could definitely be the shadow side. Yeah. But what they found in some of these smaller pilots was that people actually chose more often than when they just had calories, the lower calorie option, because now they know what that means and it makes sense if you think about it. Does the average person has no concept? So you should read the Instagram guy from London that I posted that I just shared yesterday, James, whatever that kid, right? That I said I like him and I was James, whatever that kid. Yeah. Well, I just, I did the swipe up in my story yesterday. And that was his post. Oh, was it? Yeah. I wanted you guys to read that. That's so he was kind of, he was, he was actually using that as a, he was using the example of that with like, you know, buying a Louis Vuitton bag in the amount of money it cost. I'll totally massacre the post without reading it, but go on his page and read that. And I thought it was an interesting take on that point. He was kind of countering it at the opposite. Oh no, I could see it going. I could, there's always a shadow side, but if you think about it as a trainer, one of the ways that you communicate some of these things is you have to put them in terms that the client understands, right? So calories means nothing to people. It's so abstract. It literally means nothing, but if you put it, but if you tell somebody and you know what makes it worse is the cardio machines at the gym. The cardio machines at the gym are so off. They're so skewed to try and make you think you're making all this progress. Yeah. And they give people this distorted view of calories. So I'll tell somebody they'll be like, oh, I'll just go do an hour cardio and burn 1200 calories. I'm like, huh? Who told you to burn 1200 calories? All the elliptical machine? Yeah, you're not burning 1200 calories. You know, you can be running from a bear for an hour. Well, I also think there's a big misconception too on just how much exercise. Exercise doesn't burn. That's why resistance training is so more beneficial than any other form of exercise. It makes you burn more calories when you're not doing it. Right. Because when you look at just a one hour block, a one hour of CrossFit even doesn't burn that crazy amount of calories. It's you're not talking about thousands of calories. Like you're talking about maybe 500 to 800 calories. If you're kicking that. That is a CrossFit, right? I'm talking about a fucking intense workout is five 800 calories at best. It's not a lot and kind of a slower paced workout could be 300, 350. Yeah. 400 calories. So I mean, how easy is it to get an extra three or 400 calories? Soda. You're just, yeah. Right. Right. It's so easy. So cookie. Yeah. I think I think a lot of times people, you know, and then client, I always had to communicate this. They would exercise and you know, in their head, they're like, oh, I worked out today. So I can have that dessert or I can have that. It's like, no, you know, you worked out today. Therefore, you can losing game. You can have a taste of that dessert. Yeah. If you want to do it that way. Yeah. No, that's and that's really what it's like. It's like you, you have one does your average dessert is probably like 700 to 900 calories. Like your average workout is like 250 to 350. Right. That's that's your. It's crazy unless you go to the cheesecake factory. Have you seen their slices of cheesecake? Yeah. Yeah. 1500. Oh, 2000 calories. That's 1500. It's like a fucking balance or about that much too. Yeah. No, but that's why I think this may be interesting because rather than telling people to go work. And I see what you're saying Justin, but maybe it'll help teach in as me with my eternal faith in people. Right. Yeah. Maybe this will teach them or give them the opportunity to really understand how hard it is to burn calories and how easy it is to consume them. You know what I'm saying? Yeah. Anyway, I had, I was having a great discussion yesterday with someone through my DMs. They were asking questions about, you know, how do I know if this diet's working for me and whatever. And something popped up that I used to communicate quite a bit when I was a trainer that I don't think I've ever talked about on the show. But I think which I think is valuable. I think every person kind of has a one of their body's louder signals that tends to be unique to them that is their their own unique signal that tells them when things are going good or going bad. For example, you know, Adam, you talk a lot about your psoriasis. That's your signal. That's your loudest signal, right? That's the one that's most loudest is gas. Super loud. Very loud. For me, it's my gut health. I can. That's the first signal that will, you know, that's the first bell that gets wrong. That tells me something, something is off for other people. It may be their skin could be headaches, headaches, sleep, could be energy. Yes. So it's a great place to start. You know, you don't have to become this wizard of learning every single sign that your body gives you focus on the one big signal that you have. Do you have a tendency towards digestive issues? Does your skin tend to break out? Do you tend to find yourself getting irritable or foggy? Some people get foggy minded and that's their big signal. And your big signal is the one that tends to pop up the most and that seems to be the loudest and the thing that seems to interrupt your quality of life. The fastest watch that signal because if that signal pops up first, because for me it's my gut health and if I ignore that then other stuff starts to follow. Right. So it's just, it was a good tip. I remember teaching that to clients and it makes it a lot easier than, than telling somebody, you know, listen to your whole body. Well, it's like my toe hurts. It's the first step towards intuitive eating. I mean, if you want to get to a place where you're no longer having to weigh, measure track everything that you consume, one of the best places to start to get there is to start paying attention. And it's funny because what I have found with clients is most of them kind of know. It's, but you just kind of, it's kind of like what I talked about the other day where, you know, when I was putting, when I started to put on a lot of body fat and was falling out of shape, it's like, it wasn't like, if someone actually questioned me like, hey, Adam, are you in good shape right now? Yeah, I'm not in good shape right now, but I ignore the mirror, I ignore lights on when I'm naked. You do all these things to like try and be naive to it, but you really know, I feel clients a lot of times, we're the same way. It's like they knew if they had psoriasis, they knew if they had gas issues, they knew if they got bloated, they knew if they had headaches from something, it's just that they choose to kind of like ignore it. Oftentimes the big signal or the main signal of your body, which can be different from person to person. Oftentimes it's the signal that you medicate the most. So if you're somebody that is like, you eat Tums constantly, you know, after every meal, I have Tums or, oh, I got to take a, you know, I got it or, you know, I have to like, it was right to take this allergy medicine because I, you know, I'll get sinus issues or, or yeah, I take ibuprofen, you know, three times a week because I have headaches all the time. Right. You know, that tends to be your main signal. Like what are you always treating? You know what I mean? No, it's true. It's true. I used to get headaches all the time and I'm like, what is going on in my body? Like I had no idea. Like I was, I just figured out that like, you know, I would look at the shelf. I keep buying ibuprofen. I keep buying et cetera and like I was trying to cope with this pain that was just part of my life. And I was like, this isn't right. And that led me down to find out. Like I had, I had like a tumor. My blood pressure is off. Jesus Christ. All this crazy shit. But like your body screams at you for a reason. It was benign, by the way. It was benign. Yeah. You talk about like my psoriasis and it's a great when my diet is dialed and I'm doing the things like the Juvelite or I'm getting out in sun, like literally, I don't have to put my creams and stuff all over to keep it from flaring up. But if any of that stuff is off, if I'm not getting enough sunlight or vitamin D, if my diet is whacked, it's the first thing to start to flare up. And I either one could take that as information and feedback for myself like, okay, I need to get better about these things or slap on the cream and be rubbing the cream like crazy. And the reason why your main signal may be one of the most difficult ones to pay attention to is because you've probably had it for a long time and you've probably done this. Oh, that's just how I am. Like, oh, oh, oh, headaches. Yeah, I've had headaches. I just get headaches. And you just it becomes a part of like who you are. And it's not something you even pay attention to anymore. You've you've accepted it past the point of trying to figure out maybe what the root cause is, you know, like, oh, oh, gut issues. Yeah, I'm pretty sure that's the norm. You know, if your average person is just they they come to conclude like, this is the way I am. And this is, you know, my genetics gave me, you know, like, this is just how things are. And like, this is how I have to cope with it. But you can change that. Yeah, it's interesting. Like, like talking about like feedback, did you guys see too that LSU is one of the leading like universities out there for their sports programs? They're including a lot of like big data, you know, coming into test their athletes like during their training. And it's been like doing wonders for them in terms of like being able to monitor track progress and actually see those results translate now onto the field. So, you know, much like and this is the thing where it's like we don't want to get all like obsessed with like technology and having it like interrupt what they're doing. This is more of like we're just going to turn it on and we're going to evaluate, you know, like what's working, what's not working by watching the speed by watching the strength increases and all this like, like automatically by having these sensors there. Well, this is an example like we talked about the other day of where I see value in these tools and why they're amazing is for things like remember when we had Corey like a big sports guy watch a lot of sports and up and up on for the most part like what they're doing and what teams are using the latest and greatest technology. But boy, he, you know, he definitely shines some light on the the methodologies that they were using at Stanford that I didn't know they were they were doing things at that level, which I thought was fascinating. My mind was blown. I went up there and he showed me like their their whole system and how they like would wear monitors to show stress and so he like could pull up each individual athlete and see records of like even the week. How much? Yeah, how much activity they had to the how much steps they monitored like they have a GPS on them so they could see how much they're moving around and you know if his sleep was been off for two or three days and so he would modify his lifting and then he would communicate to the the basketball coach. Yeah. Hey, you know, let's go a little lighter and practice today. Take it easy on Justin today because Justin this this and this has been going on he's been moving but hey, get after Sal because Sal's fully rested. He's good. He's strong right now. He's at his peak like get him. You know, that's man, we weren't doing that just a decade ago. I wonder if at some point they're going to be so dialed in where your food is going to be perfect. Like, oh, looks like this is what you should be eating today. I think hey, hey, Adam, actually, why don't you take a nap right now? You know, or, you know, tomorrow you're only going to sleep for five hours home. We're going to stress your bio 100% believe we're going to see that with athletes soon too. I don't think we're I don't think we're far off from I mean, there's so much money in sports, of course. You know, it's like a Formula One car. You know much money and technology is in a Formula One car as it makes money. Well, I saw this too. Even with the Warriors we're experimenting with a lot of these like devices and things and one of the best things is like they they found all these tendencies. So like using this big data, you could find who should be where on the court at what play, you know, and like who should get the ball in that situation. And you know, who has the best likelihood of scoring and it's crazy. Now talking about like lots of money, did you guys hear that Disney may be the first movie studio to cross the 10 billion dollar mark in a year? 10 billion dollars globally. So Frozen 2 is close to earning a billion dollars and that's going to help bring them to 10 billion dollars, which breaks their previous record that they set in 2016 of 7.6 billion dollars. They still got the last Star Wars here. And the 20th and they're slotted. The article I read like maybe I don't know three months ago or so on the show. I think they're slotted for like 43 different Marvel type releases. They're streamings series. Disney is Disney is a buy. It's got to be even though expensive our house. Oh my I mean 10 billion dollars and the previous record was their own and they're breaking their own record by three billion dollars. I know that's insane. You know, remember like Netflix was on the scene for a long time before it got super popular. It's not like Netflix just one day popped up as a streaming service and they were the best. Like they were they're grinding away at a long time to get to the point now where they released the quality of content. They are racing now. Look the fuck out, bro. Disney is just now like really get dabbling in the streaming service world and I feel like it's going to get that much better once they start getting their own analytics on what is our audience loving what are most people. I mean they're Disney's brilliant with their writing is brilliant and then the characters that they pick and put in their movies is just it's hands down. Nobody can compete. You watch The Mandalorian, right? It's great. Great fun to watch or whatever. Who would have thought that they would have had a little baby Yoda become a worldwide meme explosion success. My daughter could give a shit about Star Wars. Loves it because baby Yoda. You know what? Merchandise they're going to sell of that little guy. Now what I I believe that there's so much brilliance and they have the best of the best that they for saw that. Like I wouldn't be so of course that was part of the right. Like that's where they're so good at is doing things like that and creating stuff like frozen that ends up being shareable and fall in love with like I mean it's it's a formula and they have definitely mastered it I think better than anybody and so it's it's fun to watch them. I know we have some fans that hate us taught we talk so much about Disney. Did anybody work for them? Yeah. Maybe we're trying to work for them. Maybe yeah. Come on Disney. Pick a set there. Mine pump right. We're not quite family friendly. First question is from dress fit. What are some good compound exercises for adductors and abductors? I like this question because because you picked it. Yeah. That's right mainly that's actually the only reason why I have no idea how to answer this. No, because I think we've talked about this on the show when people have asked us you know funny questions like you know what's the least effective machine in the entire gym in fact I remember way back in the day when we used to hang out with Craig when he was here in California still. I used to razz him about using that machine and the reason being an adductor machine. Yeah. And to me this is where you can do some cool things with like step ups to stabilization and doing movements that have got carryover and you get some of the benefits of working the adductors and adductors. So yeah, those don't target them directly like an isolation exercise like the good girl bad girl machines. But the benefits that a client gets from a step up by itself and then teaching them how to pay attention and focus is the typical person that doesn't understand mechanics at all and just steps up. It's very natural for people to their knee to cave in or and their the foot to kind of pronate. So teaching them to have a good base with their feet to keep their knee open and step up to a balance. You get a lot of good stabilization there. You do. Yeah. The adductors are muscles on the inside of the thighs. They bring the legs together. The abductors are muscles on the outside of the thighs. Right. They bring the legs apart. So the machine that Adam's referring to that you know that's commonly referred to good girl bad girls. Yeah. Yeah. Yes. No machine or whatever is the one that you lay you sit down you open your closer legs or whatever but you can do compound movements where you're using more weight in your those tend to be very effective at developing these muscles. One of my favorites for the inner thigh the adductors is a good old fashion you know Sumo type exercises exercises you're squatting up and these muscles are really having to stabilize really hard to maintain that position. So like a Sumo squat would be a good example. The funny thing too is your intention can change a Sumo squat from a adductor to an abductor exercise. So I just love everything in the in the frontal plane. So if I want to take you know side lunges are great for that as well or Cossack squats. So you know just just getting that added piece of functional movement a big advantage. So to to make that more of a you know full-body inclusive workout that would be great. And there's really cool ways to do a standard conventional squat with tools. So you know you could this is where and have a video I think I'm doing real soon here for the YouTube channel like using hip circles and this is where you see a lot of people using them so you use the hip circle and as you're as you're dropping down this in a great squat which we all knows a great compound lift you're pushing and forcing your knees out you can also do the opposite of that by putting like a basketball between your legs and squeezing the basketball as you go into a squat. So those are two ways that you can use a tool to accomplish targeting an area that you want to put emphasis on which is also a great you know way like a teachable way to to help somebody with compensations so like yeah so that would be a good way to address issues where you know you place a basketball there you have them like focus intentionally on squeezing in as a squat yes I'm glad you said that because when you're working on compensations I've actually seen this more too too many times is why I want to clarify a compensation when you when you're trying to work on a compensation you want to strengthen the opposing movement okay now prevent the movement from happening there's a difference there like I would have I've seen this way too many times a trainer will put you know a medicine ball or something between someone knees and then I would ask them why are you doing that oh their knees cave in yeah that's the worst idea the key knees cave in so it prevents the knees from caving in I'm like all you're doing is making them squeeze their legs in the problem yeah so when that person if the knees cave in you put something around the legs with a push out something in between the legs is if their knees go out when they squat and really this is what you really want to pay attention to when it comes to the ad doctors and abductors they're small muscles like really isolating them or developing isn't really a big deal unless you see an imbalance in your movement in which case here's what the imbalances come from with the ad doctors and abductors avoidance of lateral exercise really this is what it boils down to are you doing exercises that make you step out to the side or walk to the side I love the sled for this you you attach the sled around your waist walk sideways by crossing your legs over like a karaoke and you're going to get great you can either make it work the abductors of the leg that's pushing out or the ad doctor of the leg that's pulling you forward as you walk across in my opinion that is the one of the best things you could possibly do for those two muscles sideways walking with different variations it's also great you know this is where we talked about pre exhausting these areas so yes there's compound movements that you can do that help target or put emphasis on these these two muscles but you know a lot of times what I would do is have a client with their their knees are caving in then I'm going to do lateral two blocks first and then I'm going to squat and when I'm squatting I'm queuing you know don't let your knees cave in push your knees out at the bottom of the squat and they're going to they're going to be better engaged with that muscle because I just had them do an isolation exercise with it first so you know understanding why you do I think a lot of people try and target these muscles because they think it's going to make their their thighs look shapely or they're like you know because I don't like my inner thighs and so they think like doing a machine like this or doing exercises like this is going to really benefit that and that's where you know I'm not a fan of those machines there's other movements that you can incorporate those muscles here's one if you are going to do machine I like men and you've heard me talk about this on the show is single leg press I'll never do a leg press with both feet just to me it's for me it's a waste of time it's not that beneficial in my opinion for for both legs to be planted on there it's already you're already very stable anyways and throwing one leg out there does force you to really engage both of these muscles to keep the knee from stable because that's what they they're responsible for they're going to keep that knee stable and so you got to think about that so as you drop down on the sled you're trying to keep that knee in line with a toe and I'll tell you what you the inner and outer thighs will be sore shit when you do a single leg press next question I've been lifting with no belts or straps as I increase my weight should I start to use these devices or continue without yeah now you don't need to now now here's a thing you can use them if you want to and if you use them properly but should you know I mean the only people that I think should use a belt or people who are training to compete with a belt so if you're a powerlifter or a strongman competitor and your competition allows you to use a belt it's important to train with a belt to learn how to use one it's basically part of the uniform if you look at it that way yes this is these are the rules you know other people are going to be using them you want to know how to use these tools to your advantage so you need to incorporate them in your training right so a belt basically what a belt does as it goes around the waist they're very wide and stiff and thick at least the good ones and what they do is they increase core stability in the way they work as you as you're wearing one it's really tight your abs and your core pushes out against it it creates more stability that stability then allows you to lift more weight because your stop your spine is more stable so squatting and deadlifting with a belt if you use it properly you should be able to use more weight but make no mistake you're relying on the belt because without the belt you wouldn't be able to lift that way now straps are the things that go around your width wrists and there's a strap that hangs down from your hand that you wrap around the bar that gives you a stronger grip or at least it grips the bar essentially for you and for many people their grip is the weak link that's what prevents them from pulling max weight or whatever there may be some benefit for high volume trainers bodybuilders and of course if you're a strongman oftentimes they allow you use straps but for most people there's no value I mean you'll see me use a belt when I deadlift really heavy and to be quite honest it's because I've done it for so long with a belt that heavy that I really don't feel like going through the whole process of lifting you know with deadlifting without a belt now I do go through cycles of not using a belt but most of the time if I go above four or five hundred pounds and the truth is part of that is us the psychological piece I mean I want to pull five hundred something pounds off the ground I know that with a belt I get an extra twenty to thirty thirty pounds and it still counts on Instagram yeah it's right it's right counts on Instagram if you're the if you're a client I've never I've never recommended a belt a strap a sleeve any of these tools a squat shoes none of those things do I recommend especially if somebody has been lifting without any of them now that doesn't mean that I don't either there all those tools are in my bag and I use them all the time but it's also it's it's I look at it something that I like playing around with I never want to become dependent on any of those things like and those things you can become dependent on if you are somebody who always wear a weight belt and you get used to that feeling of having a belt for you to push your core against which is different than when you don't have a belt that's important to understand that like when you lift normally and you brace your core you brace inward and you hold like a vacuum around your spine and you teach your body to do that to support yourself if you use a belt you're using the belt as feedback and then your core is pushing out against the belt to create stability and what happens when your core pushes out when you don't have a belt exactly you lose stability so you don't want to be you don't want to use these things so much and then also with the straps I mean there's there's times in bodybuilding I absolutely use I use my straps a lot more in bodybuilding than I did today and that would be because I didn't want my forearms and my grip strength to fatigue when I was focusing on a certain muscle group I'm trying to develop one area I don't want any other areas to get more developed at all I'm focusing somewhere so I wouldn't want them to be fatigued on a day I get that from a bodybuilder perspective especially if you're trying to get a good lap pump and like a lot of times the first thing to fatigue what is it? it's your grip you know and like your forearms are just like beach balls at that point to where you didn't even get that you know the most out of what you're trying to accomplish but you know for me and I I probably sound like the purest in the group but it's just how I've always trained I've always trained like if I if I can't pick it up with just you know what I have like I don't like I didn't earn it like and I've just carried that into my squats I've carried that into dead lifts although I do like I do the whole adjustable grip thing you know alternating my grips and try different things to like you know gain more stability that way which you know there's different techniques you know to kind of get around some of these things but I just don't want to be dependent on any of these aids you know to to kind of take me to the next level whereas you know some people that's really important to them so I don't I don't like look down on people for not doing that that's just like my own mentality the one that you know that is that is pretty cool is the is the straps and what I mean by that is your capability to hold on to the weight that your body can lift is actually pretty damn good I mean we did evolve from primates and our hands have tremendous capacity for strength I lifted for years with wrist straps for years and then when I went off the wrist wraps and it took me a couple years for my grip to get up to the point where it could handle what I could lift to the point now where there's nothing I can't if I can lift it I can grip it especially if I use a hook grip or I use an alternate grip you know those types of techniques so your hands have tremendous capability for strength and I really think it's important that we don't you know that we allow our hands to get really really strong because your hands will connect you to the entire world everything from using a pen to anytime you grab something but yeah with belts I've only used belts twice with clients there's only two clients I've ever used belt with and that Doug was one of them and that's just because it was fun you know Doug was got strong well that's my point it's it's an ego lift I'm very aware of that like I mean I know even when I've I've done posts on Instagram where I'm squatting or I'm deadlifting and you see the belt on me like that belt came on for that lift because I knew I was pushing my max load I knew that I'm probably going to lift a weight that is getting close to probably PR range I'm going to wear a belt for safety reasons and I'm going to push that is it super beneficial for me gaining gaining strength or building muscle in the overall journey not at all no it's it's so I know if you're not if you're somebody who's been lifting and you you're not using any of these tools like oh you're staying pure staying the purest like that because once you learn how to use these and you get used to them yeah going back takes time that's half the that's half the struggle that I deal with is that I like you I used a belt and straps and all these tools my entire career and I can feel still a difference I've gotten so good at using those tools that I'm weaker I'm weaker without them I'm a weaker on my squad I'm weaker on my deadlift I can most certainly strapped up belted up I can definitely deadlift more weight and squat more weight than if I was without him next question is from Brandon Lpz 26 what should kids nutrition look like should I worry about giving my children more protein healthy fats and vegetables instead of focusing on carbs as the food pyramid suggests so it's not that it's not so black and white what I mean by that the best studies that we have on what's healthy nutrition are these really big cultural studies because most a lot of nutrition studies are done by survey very few really controlled studies so it's kind of difficult to tell you know what's doing what or whatever but there are some general things that we've kind of teased out one of them is over eating is probably not a good idea regardless of what you're eating from a trainer standpoint I think creating good behaviors around food is really important and a lot of what your kids learn behavior rise around food are from observing you or from the way you and your your spouse or you and their other parent or other you know parental figure eat foods as far as carbohydrates proteins and fats are concerned you can go look you can go to some very healthy cultures you go you can watch some Japanese cultures are very very healthy and they're they're relatively carb dominant there's a lot of rice and a lot of starchy vegetables and a lot of vegetables and fish and not a whole lot of meat and you can go to other cultures that are more paleo with the way that they feed their children that are very healthy now one thing that all these cultures have and combine that having common is they don't overeat and they also don't eat a lot of heavily processed foods and I think that's the real I guess this one's different for me right because my kids not hear it at this point although we are about to start introducing food and I think the way I would look at it is exactly that the the biggest concern that I have with his his diet in the future is that are are less ideal like you know candy and sweets and ice and and stuff that is for sure less beneficial than whole foods right so that and that to me is what I'm more concerned about and so and I think I would like pay attention to the way he's eating if I I know I think the boys both do this it's something that I I would for sure do is I I would start their their plates with the like the vegetables and the and the greens and get those things get them eating those things first and then I would work my way to the protein and then eventually I'd work my way to the carbohydrate so I kind of served and I plan to serve dinner like that now I have no idea how that's going to go down like maybe it's going to be a nightmare for me and it's not going to work and at the end of the day is I'm going to be paying attention is he getting did he go a day two days with no protein okay well then tomorrow I make sure that that's definitely a priority in the way we eat or did I notice that he had processed food in his diet I'm going to make sure that the next day he has none of that shit in there so you know I'm going to be paying attention like that I'm I'm not going to be counting his macros and in making sure that he's every meal he's got a 20% ratio of protein a 30% you know I'm saying I'm not doing that it's tough because I mean there is that like am I going to give my kid a complex like way too early you know about you know all these different parameters they have to fit in and you know for me it's it's different it's different and everybody's family is different everybody's kids are different but there are some of those things like you mentioned with like trying to avoid you know heavily processed foods like I just think in terms of that being like one goal that's a big goal right because you because you have because you have because you have juice you have but like yeah so and that's the thing too is like you know they are going to go out they are going to be at a friend's house they are going to like you know depends on if you want to be that rigid about like what that looks like in your family but for me I like to make like good to rotate nutrients and like get introduced you know different types of these foods into their diet and like what kind of health you know that promotes and like it boosts your immune system this one gives you energy like this helps your muscles grow like you know very simple things you know where it's like more like I'm like I want them to want to get this because they're they're starting to move more to work out more and they want to benefit their body because you know those foods provide that yeah because you know what happens when you have fitness fanatics who have kids sometimes it goes too far it's too rigid yeah and then you create some problems they'll they'll they'll rebound and go in the opposite direction and have a bad experience with food because I look I have cousins like this I have cousins who's my uncle was a super nutrition he's a Chinese herbalist and his kids ate nothing that was not healthy they didn't buy anything that wasn't healthy but it was so rigid and strict the second they came out of the house they all you know they went crazy with their with their food and nutrition and you got to be okay be a little loose remember these kids live in the real world and at the end of the day really what the most important thing is is the environment the house we're going to watch you they're going to see how you yeah 100% to me that's the biggest factor the biggest thing that I've had a coach to this point is with parents and it's like if you if you're the type of parent that you know makes your breakfast makes your dinner makes your lunch at home and you use you know mostly whole foods to get that done and you the kids see you eat that you eat that with you you're doing better than 90% right and that's such a because they're it's inevitable right and I I have to make peace with this already because I know this is one going to be one of my challenges so I'm aware that they're going to make their way over you know to the uncle's house or my my grandmother the grant their grandmother's house one time and they're going to sneak him a popsicle or give him an Oreo and there's or you may find that you know like with my kids like the if my daughter just like I don't want to eat anything that you you know no eggs or whatever like okay we'll have a little bit of cereal I'll pick the right cereal have some whole milk with it it's not that big of a deal if you do that you know here in there and it's it's not a big deal and it you just kind of be okay a little bit with that because you're going too far in the other direction because here's kids will fucking I swear to God it this is the biggest battle that parents have with kids by far you ask any parent it's meal time that's the hardest hardest struggle it's it's the biggest stress or you're going to find like as the kids you know grow up and that's why it is like you have to be kind of like strategic about how you're going to handle it like because it happens every single night it's either like a serious battle or it's like you know like like I'm just going to kind of let this one go now to that point though Justin you I think you shared with me this was before I had max and I was just kind of asking you dad questions like you know where I I think the question I asked you one night when we're everything we're in Sacramento or something and I said you know is there something that you did really good with your first born that you didn't do with your second and can you tell the difference in their behaviors and you shared with me that the way you were eating wise and the and you noticed patterns not their older what was that so the first I mean we were very you know like the sourcing in the quality of the food that we would like freeze ahead of time and have it all like pre-prepped so we would be able to like blend these things and introduce you know certain things one at a time and we did a lot better job of the diversity of the nutrients we expose our first kid to where he like it I don't know like you know this is like again one of those things like anecdotal wise like I don't know if that was be like like why he's more of an adventurous eater and we'll try things you know or if it's just a personality thing where my youngest like so we didn't unfortunately you know like there was just less way busier less attention you're busy you got all these things all of a sudden you know you're accounting for like a lot more in your house and you know it did happen it just didn't happen as frequently and we weren't as intentional from the very beginning and that's why I think that there might have been you know missed opportunity on some level to where it's been much more of a battle with my youngest in terms of like getting him to to span out of like the two or three things you'll even eat so but he's coming around and I think that again like it it's stressful as a parent because you feel like you're failing or like you know especially if you're in the health it's one of the number one things you talk to any parent what's your number one stress with your child especially before their teenagers once their teenagers they start to make choices and you're like whatever but it's it's feeding time it's one of the most difficult things and it's like do you want to have a war why else every time because that's not healthy I also think that's why a lot of them fold though I think that's why a lot of them fold and say fuck it we're going to McDonald's right you know or fuck sometimes that's way easier throw the frozen burrito in there here and you know what here's the thing sometimes that's okay sometimes it's okay because again at the end of the day this kid is going to live in the real world do you think they're not going to fucking drive by McDonald's right when they're older you know it'll end up happening it's like again it's like those kids that are so so strict the second they get out rebel they rebel it's like this it's like the hyper Christian family whose kid grows up and it's like I'm going to you know I'm going to be a sickness or whatever yeah exactly holy shit what happened that happens dude totally yeah I think that's just it you just can't be extreme about it but and again in my non-experience of raising a child but all the experience I had with clients who had children and talking having this discussion a lot the ones that had the most success were the ones that just led from the front that they they lived a healthy life totally mom and dad looked fit they ate well they had energy yeah they ate together like those were the ones that that that never seemed to have this the same type of struggles not to say that they don't all have struggle and they and that times not stressful like Justin and Sauer both saying but those those families that I was coaching those ones had the easier time it was the family that you know mom and dad both worked they they rarely ever sat at the dinner table together you know maybe they they they got to eat at work because they worked at a place like Google where they could eat there and they came home and then when they came home whatever it was fast and easy they made the kids and they could throw from a box like you know you you do that and then you and then you see your kids start to put on weight and then you get all nervous like oh shit well he's getting this is getting out of control I'm putting my I'm putting my kid on a diet and they're going to eat differently than the rest of the family yeah that's that's not going to work yet back to the the process food point though like I have noticed like and why that this is something that you you definitely want to kind of consider is that like I've noticed them they'll eat a lot more calories if that's like included hyper palatable yeah so just like we I mean we talk about this but you visibly see it like with your kids if they're eating like more the boxed stuff and like the chips the crackers all this they're they're they're not as good at self regulating so like if not you kind of leave them to you know to themselves they know how much they should like feed themselves you're giving them kind of more whole foods like it that's just natural like mechanism they stop when they should stop so it is it's it's one of those things like calories is a thing that you know you want to let them sort of you know regulate next question is from CamJ Lyons if you guys took over an average what are the common problems you would look for to change first what issues with personnel or equipment would be at the top of your list to fix oh this is great this is a fun one for us yeah so has this dream that one day mine pump will actually do this oh yeah this is like his ultimate dream I think it would be so fun it would be so fun for us to go in like a restaurant would they call a restaurant rescue a rescue restaurant like those rest those bar rescue bar yeah where you go in and you turn around you know failing business to walk into a gym and do that for like a month everything's half off yeah I literally think that we probably would all start I would I'm guessing in the same place which the personnel side because we used to have a saying that's the culture yeah in the industry that there's there's no such thing as bad clubs just bad leaders or bad managers and so the the personnel and the culture and the people that run the facility really do make the facility so and people that I would advise in this used to hate to hear this from me and most people will be scared to do this I'm going to say it and someone's probably needs to hear this but you're still probably to be too scared to do it but I'm telling you right now you have to is go in and clean house and man that is so hard for people to do they just they're scared I'm going to think get rid of all these people and start over like what am I going to do it's going to put so much stress on me but the reality of it is whoever had a whole of that facility before I got there ran things the way they ran things and if we are going to completely recreate a culture and around the philosophies that I believe that make a successful gym that I need my people I need the people that since day one I've on boarded them and I have I have taught them how to do things and I've coached and developed them up if I do that I might go through the growing pains of three to six months of the firing and rehiring and the training and developing but after that six month time boy the job gets way easier versus what I'd done in earlier parts of my career which was the opposite which was come into a new place and try and change the way everybody did things and they were already used to the guy or the girl that was running the place before that boy was that a battle so I for sure would start there and start to build my team first the two the two people in the gym the two employees or category of employees actually believe or not have the biggest impact on the culture of your club or your front desk staff and your trainers those are the two people that tend to have the biggest control of the culture in your club so those are the first places that I look so when I would take over a club I would go in and I'd hang out with the front desk on the first day with every single person that showed up I'd stay at that front desk I'd meet members and I'd you know hang out with that friend desk person and start to develop a good relationship with them I would of course start meeting and I'd set up my expectations for everybody and then I'd spend a lot of time training developing my trainers because the trainers were the ones on the workout floor they're the ones everybody sees that's training they're the ones responsible for maintain making sure that the dumbbells are off the floor and that they you know they're out there all the time now the sales people the sales people oftentimes you would have I would have to at least fire because sales people either want to be there make it happen or they don't and oftentimes I would definitely have to get rid of those people but you know it's always crazy to me I'll say I'll tell you what I learned this from one of my mentors years ago when you walk into a club you can almost tell almost to like a 100% accuracy the culture of the club at a front desk you walk in and that front desk person the way they check you in the way they talk to you the way the energy is up there that tends to be a reflection of the rest of the club of the facility but I can't stress this enough you know Adam made the point that it's all about the person out look I've run clubs that were old as fuck I mean shitholes yeah I've run clubs that were they used were swamps they used to be flagships you know locations but they'd been around for 20 years and the ceiling would fall when it would rain and I got a pool that doesn't work half the time this is true story heaters under the summer I ran I ran 24 fitness Sunnyvale so for you you guys you guys a 24 club 506 when I took it over as before they redid the club this one of the older clubs they said racquetball okay so racquetball by this point nobody was doing it more we had racquetball courts and the pool was broken I don't know 50% of the time we'd have to put cones around it when it rain that the ceiling in the in my operations manager office would fall my weights didn't match I had some plates that were one way and other plates that were another way the equipment it was one of the old school clubs with a separate everything so like free weights and this closed off room and machines over here and cardio which that's a terrible layout we know that now in gyms you want everything to be open and you know that club had a massive goal because some of the best managers in the company had gone through that club these people at that point we're all presidents and vice presidents they had gone through it's kind of like a like a proving ground and I go in there with this huge goal it's like how do I turn this club you know into a machine it's been maxed out it's old looking we have competition now there's gyms up and down the street that are brand new and phenomenal looking how am I going to get a person to want to work out in my gym when the gym down the street is better and costs the same amount of money and the way I would do it was by the team that I had because when people go into a gym yes there's equipment in there but you know who they really show up to see every single time it's a true story the people that work there it's like cheers always a good gym has that kind of environment if you want that kind of retention in fact I used to that was part of one of my my sales pitch when somebody would ask me well why would I join here versus gold's gym up the street that looks so much better as well because I don't work at golds if you go work out of golds you're not going to see me but if you come here you're going to see me and people love that shit and it was true it was a true story people would come in they'd see me and it was it was a great environment was was 506 Sunnyville your first big box that you manage that was the first big so I went from set Salinas yeah to Sunnyville time right and then I ran after that it's probably how funny is that that's probably what that developed us that way so quickly because I had 505 which is even older capital than 506 and arguably like a year apart of yeah shittier and I had to learn that that's exactly what we had to figure out like nobody everybody had a nicer gym everybody had better equipment everybody had better everything and so you had to I didn't get a break on my my revenue targets based off of that we had we had a budget we had to hit it and it didn't matter if our place was falling apart or not but you some of the things to like speaking to culture like what does that mean what does that look like in a gym and I you know one of the things that I would love to teach trainers and when we do some of these seminars when we we go around to these local gyms and we and we talk to trainers you know I really urged them to make a conscious effort every single day to proactively go on the floor and not put your head down and rewack rewack weights and not pay attention but to engage with all the people on the floor and help people and if you got you if you can actually lead a place where you've got 5 10 15 maybe 20 if it's a big place of trainers and front desk people like Sal saying and they walk in the door and the front desk smiles out you smiles that you scan you in said something to you by your your first name and makes you feel good the moment then you go in the locker room and change you come out you cross path another path and past another trainer trainer says something to you Hey, what are you working out today? Oh, good to see you Mike and you you can give that feel to your members holy shit I don't care if your squat rack is falling apart if your pool is green if you're if your urinal was broken people will forgive you for all those things because you make you gotta make light of it well look at you guys remember with the Texas how much you guys love that gym I was one of my favorite gyms there racked like you but the feel and the vibe 100% smelled like power lifters 100% was awesome here's it here's a specific thing you can do this was my this like one of my calling cards I would teach my trainers sales training constantly and I would teach my sales guys training constantly so I would have seminars on my sales guys and it was like I'm gonna teach you about the human body I'm gonna teach you about exercise oh yeah I'm gonna teach about fitness and fat loss and muscle building and that would make them phenomenal gives them all new talking points but my trainers they know all that shit I would teach them sales training and they would they would be amazing because you'd focus on those things that would make them better at their jobs and it was it was always fun and exciting but the culture is everything and I'll say this this last thing here the person that creates and leads that culture is the manager and if you're a manager and you spend a majority of time in your office you're not creating a good culture I knew people like this they'd sit in their office and do their paper work oh that's you know people in their office to that point I think this is so important when you come into a new facility and this is I spend the first two weeks watching and observing so the first two weeks I'm not saying much I'm just kind of sitting back I'm letting my staff think that oh maybe there's a lazy manager who just likes to watch us and doesn't do anything but all I'm doing is observing who is going to see me like that and let off the throttle themselves and who's going to self regulate manage themselves that's who's probably I'm going to keep initially when I cut everybody else and then after that two weeks is up then I actually get my ass in gear and show all of them without saying anything that I can do their job better than they can and that's so important in my opinion because in the fitness space in gym culture there's so much ego and and I don't care how long you've been training how fit you are how many degrees you have so much ego so much ego every fucking trainer my whole career gay 10 to this day I'm sure if you were to ask all of them that work for me all believe they were better than me and that's okay that's part of that's part of a being a good leader is is knowing that you are that you don't need to tell them that or say that and building them up is so important but they need to see what you're capable of if they're if they're going to respect you as a leader and I think that was one of the biggest mistakes I saw on my peers dude I I my my first week as a fitness managers 18 years old I'm just a kid right running this club and a 35 year old roided out bodybuilder trainer that work for me first week he comes in and I'm like hey man you didn't do what I asked you he's like what are you going to do about it and I said you're fired and I fired him on the spot and he's like this fucking kid just fired me yeah get out of my gym you're fired anyway with that go to mindpumpfree.com and download our guides books and information it's all totally free you will love it all you can also find all of us on them you can find Justin at Mind Pump Justin me at Mind Pump Sal and Adam at Mind Pump Adam