 Welcome to Mind Pump. This is the world's top fitness and health information podcast. Now we're doing a Q and A episode here. Here's where we answer questions asked by listeners like you. But the way we open the episode is by talking about current events. We talk about studies, we do some catch up with each other. Sometimes we mention our sponsors. So here's the breakdown of what happened in today's Mind Pump episode. We started by talking about the new characters in Marvel, the new superheroes from Marvel. They might have totally jumped the shark and lost their mind. They are powerful. Just wait till you listen to these new characters. You're not going to believe it. Then we talked about new movie releases on Amazon. It looks like they are taking movies from the theaters and bring them to platforms so you could watch them at home, which is kind of cool. Is this going to be a new trend? Really, really cool. Then I talked about what's happening in India with their quarantine lockdown. They're getting crazy with trying to keep people home. Playing the SmackDown. Then we talked about the riots in Wuhan, now that they've kind of opened the doors, letting people out. A lot of them are angry with the way they were treated by their government during their quarantine. Adam brought up million dollar bunkers. These are people who build bunkers underground and they're luxurious and extravagant. It's really crazy. I talked about trade with China. We mentioned Magic Spoon. This is one of our sponsors and how we worked out a deal with them where they'll be donating a box of high protein, low sugar kids cereal. And I say kids cereal because it tastes like the kid's cereal when you were a kid to food banks during this period of time. Now, Magic Spoon is one of our sponsors. Look, if you like to consume cereal, you like cereal, like the kid's flavor cereal, but you want no sugar and you like whey protein, try this out. It's high protein, no sugar cereal. It's got great macros and it tastes amazing. It's great if you want to have a treat. And I know you do because you're stuck at home right now and you're looking at those Oreo cookies. Reach for the Magic Spoon instead. So here's how you get your discount through Mind Pump. Just go to magicspoon.com forward slash Mind Pump. You'll get an automatic discount applied. By the way, they have a 100% happiness guarantee. If you don't like their cereal, return it for a full refund. By the way, don't forget to use the code Mind Pump. Then we talked about Adam's little boy Maximus who's eight months old now. So we got a little update there. He's growing. We talked about the fear that is surrounding these times and how paranoid I'm personally getting. Oh, driving everybody crazy. We talked about the inventor of the bulletproof vest. And then we mentioned the positive business pivots that are happening in these unsure economic times. Then we got into answering the questions. The first question was, what are some of the best accessory lifts that help you increase your overhead press number? So we give some suggestions there. The next question, what are some good strength or mobility movements for the rotator cuff? So if you have shoulder pain or rotator cuff issues, don't miss that part of the episode. The next question, how long do you stick with exercises before switching to new ones? Believe it or not, some exercises you should always be doing, never switch out of them. And others you should probably be switching up a lot. So listen to the episode to find out which ones. And the final question, this is coming from a trainer. Should gyms still be charging trainers rent to train clients even though they've been closed? So even though they've been mandated closed, what's the deal with that? Should we still be paying them rent? Also this month, brand new promotion. Last year, this was the biggest promotion we did of the year by far. So we brought it back this year. Great timing too. It's Maps Prime, Maps Prime Pro, both correctional exercise programs, both 50% off. By the way, you need zero equipment to follow both of those programs, okay? So let me give you the breakdown of either one. Maps Prime takes you through a self-assessment and teaches you how to design your own priming session. Priming session is better than a warmup. It gets you set up for your individual body before your workout. So if you have muscle imbalances, if you have movement pattern issues, you can identify them with the self-assessment test. Then you individualize your priming session and now you do the priming sessions before your workouts. Your numbers go up, your strength goes up, you get better results, better ranges of motion and better control. Now Maps Prime Pro is purely correctional. It's all about correctional exercise here. You look at all the areas of the body, the ankles, the feet, the hips, the shoulders, the wrists, the fingers, the neck, the back, find your areas of concern, follow the correctional exercise tips and programming in Maps Prime Pro and get better movement, alleviate pain, general better mobility. Okay, both those programs, 50% off, here's how you do it. Go to mapsfitnessproducts.com, that's M-A-P-S-F-I-T-N-E-S-S, products.com and use the code Prime 50, P-R-I-M-E-5-0, no space for the discount. Dude, I did some research, Justin. You did. Yeah, because I didn't believe this when you told us this the other day. What? Oh, okay, which fact? Marvel's... Oh, is that true? It's, it's, I, I looked... It can't be true, please. I was hoping it was an April Fool's joke. So do I, but it's marvel.com posted about it before April 1st, so it was like a March 20th article. Then other publications, I think it might be real. I hope it's not. It can't be real. And the people on the left are even upset, right? Everybody is. So you gotta tell them. You have to tell them the names. We won't... So they came out with a bunch of new character, new warriors or whatever they call them, the new warriors. And they're, you know, connecting to the new generation or whatever. It's... So two of the characters, they are, they're non... Non-binary. Which, what does that mean? Twins. So they don't have to... They don't identify like males from male or just somewhere in the... Yeah, we don't know, we don't know what they are. That's not the weird part, whatever. Okay. I mean, don't even tell me if you're a guy, I don't care, you're a superhero. What can you do, right? Sure, here we go. The names of the superheroes. That's just where it starts. Yeah, so they're non-binary, the first non-binary superheroes. And one of them, they're twins. One is blue, one is pink. The blue one is called... Which is ironic. Do you see the irony there? Yes. Yeah, cause usually that identifies male, female. That's all I'm saying. Yeah, whatever. Anyway, the blue one is named Snowflake. And the pink one is named Safe Space. And what are their superpowers? How are they saving people? Yeah, what are their superpowers? The snowflake apparently can shoot ninja stars made out of snow, I think, or ice. That sounds dangerous. Here comes a flurry. That's the sound, that's the sound he makes. That's just what I imagine in my head, like he's... Somebody's robbing a bank, no. What, it's getting kind of cold here. What's happening? The bake robber's like, oh, that kind of scratched me. Man, what is this shit? What are you doing? Stop scratching me. Oh my God, he saw us. Now I'm creating my safe space. Nobody can penetrate me in my safe space. That's what safe space is, super power. Right. So safe space, super power is... I see the story happening. But is that they can create force fields around other people, not themselves, though. Oh, okay, okay. They can create a safe space for you. Oh, good. So if your feelings are getting hurt or whatever. With this brother cry closet in the corner. No, no, no, no, no. Not brother. No. Just... Oh, yeah, sorry. We don't know. In the corner. Yeah. I don't identify, but I cry. I can't believe it. Bro, Disney jumped the shark. Dude, that was... 100%. Why? You know what's funny about that is everybody thought it was a joke because people over here are like, oh, I can't believe they're catering to whatever. Then the people on the other side are like... They hate it too. It's totally derogatory. They're like it's condescending, it's derogatory. I can't believe that they would name characters snowflake in safe space. Yeah. Pew, pew. That blew up in Disney's face, huh? Oh, dude. So are they still launching... To me, this sounds like something that they had thought of. And then they were going to roll out before like all this pandemic and all this stuff kind of... We all forgot about all this agenda stuff that everybody was saying. What do you think happened? Do you think that they hired... They had a big meeting. They're like, all right, everybody. Disney's an old company. It's been around for a little while. It's an American, old American company. Maybe they were all having a meeting. They're like, listen, guys, America's getting woke. Yeah. We need... Gotta get more woke. And we aren't. We don't know what to do, what to say. Everything we say is wrong. So let's hire... Let's go on social media and find the most... You know, just... People. Yeah, whoever... Just the most woke people we can. Yeah, that we can find the highest ever. Yeah, let's bring them in and have them invent our next characters. Yeah. This is what they came up with. Yeah. It would have even been better than that. Dude. Cry closet? Yeah. I'm sorry. Snowflake. Yeah, it's a snowflake. It's a space. Yeah. What's the other... Which ones didn't make the cut? You know, feelings hurt her. Yeah. Hey, you're fat. Oh. Cuckboy. That's a... Oh, no. Oops. Yeah, that didn't pass with Disney. That went a little too far. This is great, Justin, but... No, this is not going to work. I've heard the term on the internet. All right. Oh, my God. I looked it up, dude. I looked it up all over the place, and... And it's apparently... I don't... I hope it's not real. It can't be real. I mean, it is, right? You shared the article the other day. It wasn't April Fools when it got released. It was before that. What kid? Okay. Were you guys into superheroes when you were kids? Oh, absolutely, dude. Okay. I mean, come on. Iron Man, you have The Punisher. You got Wolverine. What have they done? And now you got Safe Space. What have they done? Yeah, Wolverine, like, drinks, smokes, and stabs people. He used to shred people's throats. Bro. He used to shred and destroy and kill people, like, violently, horribly. Punisher? Well, that's toxic now. Yeah, exactly. Yeah. When I was a kid, the reason why I liked superheroes was either, A, I wanted to be like them, or I thought they were cool or tough or whatever. Right. If I was a kid, and I read, like, you know, he throws snowflakes at people? Yeah. I don't know if I like what's... Okay. I'm not gonna be... I'm not gonna dress up as this one. I'm not... I'm scared. Imagine the kids role-playing them as characters, you know? It just makes zero sense. Yeah, they definitely jumped a shark. Yeah, it's terrible. Terrible. Anyway, speaking of entertainment, do you guys see that the movies that are in theaters are now being released on, like, Amazon? That is rad. Yeah. All of them? How many... I don't think every single one, but I've seen quite a bit. Really? Yeah, see, that's interesting to me, because I would think if you were a big studio, you would just withhold any new releases, like, at all, because that would be, like, the death of your movie. Oh, they're dying right now. Yeah. They're dying. Nobody... Would it be, though, I would... I see... I'm curious if that's more of a... Something that theaters have locked the rights down for many years, or have... Is it really that beneficial for the movie? I would think that if you opened it up to be streamed in everybody's house, since, like, X amount of people have that capability, but may not have access to theater, or have the time to go to theater, I would think it would drive sales up. They have old partnerships and deals with... That's what I think. Yes. You know what it's like? It's almost like car manufacturers and car dealerships. How, you know, how car manufacturers don't... They don't sell directly to consumers. They have to go through dealerships, and Tesla doesn't do that, and that's why there's always been a little bit of a thing between the dealerships and Tesla, because Tesla sells their own cars, and some states pass laws saying, no, you have to go through a dealership. There's old partnerships between theaters and the entertainment industry where they say, we're only going to release it to you guys, and maybe they do get a bigger cut. Maybe they make more money that way. I don't know. Yeah. You think they make more money through the theaters or make more money through streaming it? I would think if you created the movie, you would make more money just letting it go. In today's time, the... It's going to have to go that way. The amount of volume I think you would just be... So it would be interesting, then, if you're seeing that not all are, how did that happen? Why are there some movies that are now being streamed? And then also, Sal, are they ones that are like new releases right now? Yes. Or have they been in theaters for like a month? No, they're new. They're new. That's so interesting to me. I'd love to see those numbers, like how that looks at the end of it. So like, for example, a movie that my kids have been waiting, my daughter especially had been waiting for is the Trolls 2, the World Tour one. That's coming out, right? It's supposed to be released, but they're going to release it on, I think, Amazon. So who made... Do you know who made Trolls? Do you know if it's like a Pixar? No, no, no. Dreamworks. Is it Dreamworks? I think so. Yeah, so I wonder if it's like companies, certain companies that already have relationships with like Amazon, and then somebody like Disney or something would not allow their movie to do it. I don't know. I watched the Invisible Man. That was in theaters. Was that good? Actually, not bad. It actually wasn't bad. This is super creepy. My aunt said it was amazing, but it's scary. It's a thriller. Oh, my God. It's such a wimp. That's what I told her. The character on Marvel. Yeah. I watched the movie Boy. Scared, man. Do you know what I watched on Apple? So Apple's doing it, Apple's doing it then too, because Invisible Man was on Apple. I didn't know that was in theater right now. Yeah, so I think, I don't think it's just one platform. I think they're, at least I don't know what they're doing. It's interesting. We also still have a drive through theater or a drive in theater in Santa Cruz. Are they crushing? Yeah, right now. I think there's other locations, like if you go down towards LA and there's like other ones that are just, yeah, they're still opening it up and that's a thing right now. Oh, they have one over here on Capitol. When's the last time you guys did a drive in? Oh, my God. Probably over a decade. Really? Yes. For me, it's such a terrible way to watch a movie. It's really only a great way to go to the movies with your girlfriend. If you're young and you have a date and you're trying to drop a feel. Yeah, you want to do a little handy hand stuff or whatever. Definitely. Then you go in the car. In like a sleeping bag. Whatever. Yeah, whatever. I've been in such a... Yeah, see look at the movies that are out. Well, those aren't all... Yeah, none of those are new. The ones with the purple underneath. Yeah, so like Bloodshot, Invisible Man. Those are all in theaters. The Hunt. Okay. I watched Richard Joule. That was good. Which one? Richard Joule. It's, you know, and I don't remember this. This was in 1996, I want to say. Well, I don't remember the date, but it was the guy, it was the security guard who got blamed for a bombing. Oh, yeah. Yeah. I watched that with you. Yeah, it was good. Yeah, it was really good. It was really good. Yeah. I was there. It was good. Yeah, all right. Yes, you were a good contributor. You know, I watched Upgrade was... I don't think I talked about that on the podcast today. No, I did. I did a long time ago. Dude. Yeah, it was a great movie. I should really pay attention to you more. Yeah, you really should. What did he just say the other day? Last World is better than that movie. Sorry. You shared that meme, the video meme this morning of the Jurassic Park. I shared that like a fucking four or five days ago. That's right. Oh, you did? That is that it's seeds. They just get in and then like, eventually they grow into something in your brain. I just don't know the origins of it. That's the big joke here at Mind Poem, right? We credit Sal for every idea that happens. It's like, no matter if it came from Justin Dougherman. No, let's be honest. He just says it with more conviction. It's like 85%. You guys had come up with at least 15%. It's such a great idea, Sal. But anyway, I like the fact that the movies are in your house, because I think it's great, but they're 20 bucks. It's 20 bucks. But I see that's not a big deal to me because you would pay way more than that going to the theater. You'd pay $10 a ticket. There's a market there. I wouldn't be into that. Yeah. Like 20 bucks if you're at home, the convenience of it's brand new, you know, like, I think the mover, the pivot for them. And this time, maybe this time starts something like this is you have the price goes down as it's older of a movie, right? So if it's a brand new release, I would pay 25 to 30, maybe even 50. If I really want to see it, you know, $25 to see that movie or more because it's brand new and technically would be in theaters. And then after like three months, then it drops to a rate. And then after three months after that, then drops another. That's actually pretty smart. Right. I think that's really smart. Now think of it this way, though, like theaters, you know, they make all their money. It's all the candy and popcorn and shit like that. It's marked up like seven. The popcorn, especially. Oh, dude. That's how they've been pivoting for a long time. Box of Hot Tamales is $5.99. Stupid. What the fuck? You can get like 15 pounds of it if you get a Walmart. Let me tell you about Italians, dude, going to the movie. We smuggle all kinds of shit. Yeah, a bunch of smugglers. Oh, you're bringing your whole, you're bringing dinner in there. Sandwiches. And they never, they never, or at least they don't for me. They don't even stop you from doing that anymore because I think everybody that works there does the same thing, too. I know. I think they all know it's absurd. You're like, ooh, look what I got away with. No one gives you shit. One thing that I notice is when you're a teenager and you're smuggling shit in, the dude is way more likely to stop you when you're a 40-year-old confident man. Yeah. And I just got my food in my hand. Oh, yeah. Really, are we doing this? Yeah, I don't even say just walk right by. That's how I do it. My pockets. You see this? You see this? This is a flask. In fact, I, in fact... Excuse me, sir. What, you got, we have a problem here? No, no, no, just got it. I got to tear your ticket. Okay, good. You don't even say anything. You don't even say anything. In fact, I'm confident. I bet I could just walk through without buying a ticket. Just don't even say anything. Yeah. Just confidently. I don't even care. What's the kid gonna just keep walking? Just walk in and sit down. Yeah, just walk through. If he says something, just wave. Yeah. Okay. Just walk through. Or you got your flashlight. Does that make important? Yeah. I remember, remember. Oh, you don't remember. Okay. I actually had, I've had that happen in gyms I've managed where my front desk staff was not, they felt intimidated. Yeah. No, I've had dudes. No, I've had members do that, too. Yeah. Well, they just walk by and they're like, um, you need to get here. And they'll be like, yeah, whatever. And they'll just keep walking. And I'll be like, stop them. It's great. It's great. I mean, it's clever on their part, right? Cause it's always like some, you know, 19 year old front desk girl who weighs like a buck 20 and she's working behind the desk. And it's always some middle-aged man. Yeah. And it never happens. And so what's she gonna go run and tackle them? Like, no. So he just keeps walking in and she's like, wait a second. What do I do? I didn't get a training for this situation. Just grabs a rip fuel right out of the refrigerator. Just starts drinking it and walks over to the treadmill. While it's on the phone. You got a trash can back there? Yeah, I got you. She doesn't want to interrupt him because he's on the phone. Hold on a second. It's too funny. Where did we do that? We actually did something like that once. Wasn't there like a wine festival or something? Oh, yes. We were in Austin. We were in Austin, Texas. That's right. And it was like a hundred, it was like a hundred some dollars to get in. It was ridiculous. And we were paying that. We were there for the paleo thing, right? What's it called? Paleo effects. That's paleo effects, right? We were there for that. Yeah. And we were bored in there. We went across the street in Austin, Texas, and they had this big wine fair that looked like way more fun. Yeah. And when we got up to the front, they're like, oh, it's like a hundred something dollars. And then I think we asked somebody, like we tried to, oh, we're a mine pump. You know, that didn't work. And so they're like, fuck it. Let's just walk in. Actually, we own the place. That was your idea. Adam's like, don't worry. I was like, I like this idea. He's not going to say anything. We just walked by. And he did. He just walked around. We got all the way until some really old guy. I was just like, no. That's the guy. Old security guy. He had a gun area. Take his job health. That's the guy that will stop you. The kid, whatever. They're just like, I don't want to stop the grown ass grumpy look. I don't know if you're a terrorist or what. The retired cop has got nothing better to do. Some 60 something year old dude. He's going to take a job serious. Your ass is not fucking around. He stopped us. And then we had to fucking weed. We got real close. Hey, what's happening over, what's happening with India right now with the lockdown? Oh, you guys. Oh my God. Have you guys seen the videos of what they're doing? No, you just told me about it. There's cops in, you know, whatever cops roam in the streets and they have these long sticks. And if they see you like there's video and I'm laughing because, you know, it's a stressful situation. So I don't really think it's funny. I laugh sometimes at bad shit. They'll beat people with the sticks. Damn. So like there's a dude on a rickshaw, you know, like or whatever. And the cops are walking up like you're yelling at him and they're just hitting him. He's like, he's like getting on and trying to run away and shit. Holy shit. There's super, super. Well, because remember, India's got a billion people. Many areas of India are extremely packed and then there's a lot densely populated. And then there's a lot of poor sanitation. I didn't realize India's that much bigger than we are. India is the second most populated country in the world. Oh, it's close behind China. Yeah. It's the largest democracy in the world for sure, but they're not acting like one with the, by beating people. I didn't know. That's crazy. Yeah. You know, some videos beating lockdown. Yeah. See, they beat the. Oh, shit. Yeah. They got sticks and they'll fuck you up and then make your ass go home. Oh, wow. Yeah. I wasn't joking, dude. Dude, seriously. And they're doing this to people. See, look at this kid right here. He's like yelling on him. Get back, hitting his bike, breaking his. Dude, hey, people complain about being in America, dude. You want to send videos to people like this. Look at that. I guess it could be like this. Dude. So they're super, super aggressive. Look at these people all getting their ass beat. And then here's the crazy thing that's happened. There's a humanitarian crisis over there because they have, I don't know how many. He's spanking him. Yeah. Yeah. I don't know how many hundreds of thousands of migrant workers or millions of migrant workers that they have that work there from other countries that live in these like kind of shanty towns or whatever because businesses are shutting down. These migrant workers have nowhere to go. They have no work. Yeah. What are they supposed to do? Well, what are they doing? There's a massive migration of hundreds of thousands of migrant workers now walking through India trying to get to the next country or whatever. And who knows how they're going to handle? How's that going to get handled? Yeah. It's crazy. What about what's going through the gauntlet of all these assholes hitting them with sticks? Dude, it's crazy. What about the riots that are happening in China too? Oh, you saw that in Wuhan. Yeah. Yeah. They were, so it's hard to know what to believe. With China. At a China. Yeah. Communist countries are really, I mean, obviously they control their media. They control everything to a whole crazy degree. Their internet can be on lockdown. But apparently the way that they handled the lockdown was crazy. Some people were starving because they wouldn't let them out of their houses. They would weld people's door shut. So you're stuck in your home. What? Literally because they'd weld your door shut so you couldn't open the door to get out. And so now that they're letting people out, apparently the residents are furious with the way that they were being handled. Yeah. And they're writing. They're coming out and writing against the government because of the way that they all got. But I couldn't imagine that getting your door welded shut by officials. Yeah. You have some medical emergency good luck. No. Really, really crazy. Now, do you think we're going to see crazy shit like this if the lockdown continues? I mean, we just extended it again. It's like we're going to start seeing people start to get really... I should hope not. Okay. So here's the difference between the big difference between a country like America and China is one big thing is that we're the most armed country in the world. If it gets crazy, it's not just a bunch of people without arms that are going to be welded in their doors. The people own more guns than the local police and stuff in this country. So I don't see them getting that draconian. I can't see that happening. So I don't think so. I don't think so. There may be hot spots where they try and clamp things down, but I just... Yeah. And Americans are also free. We've lived free. So we're probably... We're allowed to complain. And there's less room to push us. You know what I'm saying? I tell you, a hot business to be involved in right now that I see more and more. I didn't even know this existed until I... I don't even know what made me go down this rabbit hole of researching this. But there is quite a few contractors that are creating these like underground bunkers. There's like a market for this. Oh, I bet right now. And the prepper business, I'm sure it's huge. Dude, there is... So like, I think... I don't remember whether I read or I heard this. And then again, I started searching. And then I went down this rabbit hole of like, okay, if there's someone making these right now, there's got to also be somebody who's like already thought of this or been in construction or made crazy ones. Dude, there is million-dollar freaking bunkers. Like bunkers that cost like a million to five million dollars to have these things. And they're like super luxurious. I mean, like the most amazing five-star hotel that you've ever stayed at. Better than that. Like over the top, what they're doing. It's insane. I've seen some pools and stuff. They've got feeders, indoor pools and just the space that they have for restaurants. They could feed... They could feed... They have enough canned food and food ready. They could feed all the residents there for like the next five years. So what does it look like if you had to like live in something underground? Like what are your essentials? So they even do... So they're even doing things like this that I think are smart to think about that. Like, okay, you understand this is like 145 feet on the ground. So like where you would have a window on your bedroom, wall, whatever. They have like a digital window that is shooting stuff for outside. So you're still looking like... You can steal what's up there. So it's even real from outside. So it's not just the painting or anything. So you can watch all the zombies. Yes, and it changes. Oh my God. You can watch the nukes. Go look outside, honey. Well, some of these are built to handle a direct hit from a nuke. You know what? You know when these really started taking off? It was during the Cold War. Yeah, that's when they first started. That's what I read. During the Cold War and they have air cleaning systems that can handle fallout. So when you're in there and nukes are going off and there's fallout or whatever, you'll have clean air. You've got sewage systems in there, home gyms. They've got theaters. They've got... Now, you know what's crazy about these things? I want a mini golf set up. Yeah. Do you guys ever watch the Twilight Zone? Yeah. Oh man, they've got good episodes on stuff like this and how people... There was one episode where the aliens... You don't know what's aliens, but people's power is going out and none of their electronics work or whatever. And within a short period of time, they start blaming each other, the people, and then they end up killing someone. And then the aliens up above are like, okay, the test looks like it takes approximately seven days of a little bit of chaos for them to start turning on each other. And it was a really good episode. Such a brilliant, well-written show. Such a well-written show. But I would hate to be stuck in a bunker with a bunch of... Because people can get weird. You know what I mean? There's no controls. You're just stuck in this bunker. Yeah, but it's still... It's not like a little bunker. It's like a city underground. So it's just like if you didn't like your neighbors, you don't say hi to them, you don't go see them. You have that much room and space in there. People get weird, dude, when they're locked up and they know that they can't leave. You ever read The Lord of the Flies or read that book? I mean, I think if you're in a bunker like this where you paid a million to three million dollars, you are already thinking this is a possibility this could happen. So you're not getting like the crazy person who's down there who didn't think this was a possibility and is freaking out. Like, you're getting somebody who goes, I've got a million dollars to invest in this because I believe one day we may be cooped up. They're already mentally prepared. You're not getting like really crazy, but they have a lot of money. Yeah, or that, right? Well, you know, apparently the rumor has it that the U.S. government has, and they built this of course during the Cold War and they've continued to upkeep it or whatever, that we have an entire underground city or whatever that was built so that the government can continue running. You know where it is? Yeah, I looked at it. It was an undisclosed. I thought they had one there. I went under the Denver Airports and there's some weird conspiracy. Why would they tell everybody where it's at? Well, it wasn't, no one knew about it before, but it's been there for a long time. Old one maybe. Oh, yeah. Yeah, because it's like, I think the reason the reason why I think they picked the destination is because it's like literally like in the middle of nowhere, like the next nearest like city or something is, I can't remember if it was like hundreds of miles away or whatever. So the likelihood of someone bombing that area or even close to that area is extremely low and it's like a whole underground city of all these bunkers. You know, speaking of the Cold War and stuff, that just reminded me of a conversation I was having with some of my cousins yesterday. So news came out that U.S. intelligence now has evidence that China, you know, really repressed information of when the coronavirus really started to come out. And because of that, like they really, they silent scientists, they silence doctors. They didn't tell anybody. And because of that, of course, now we have a pandemic. And so my cousins are like pissed off and screwed out. You know what we need to do? We need to never trade with China again. We should never support a communist country. And I, you know, we had this big debate because I reminded them of the Cold War, you know, that the Soviets were also communist and we had both sides had nukes pointed right at each other. And we came within, like people don't realize if you read history, we came, bro, we came in. It was scary. We came so close several times to all out nuclear war, several times. And we've never come even close to that with China. And the reason is because we trade heavily with them. You know, when countries trade heavily, you know, it's, you don't, the odds that you're going to go to war with each other is way, way less. Isn't that what kind of debunks the conspiracy theories about China did this all on purpose? Like why would they do something and potentially sabotage a country like us who does so much. Crushes, they're an economy too. Right. They're intertwined. It would destroy them as well. So that's the, and there's this interesting fact that I read in an old book. I don't know who said this. I might have been Milton Friedman, but he said, no two countries that have a McDonald's franchise have ever gone to war with each other. So in other words, no two countries that have a McDonald's franchise have ever gone to war with each other, which is interesting. I don't know if that's true. It was an old book. That's a random statistic. But the point that he's making is that, you know, if they're trading with each other, they're not going to go to, they're not going to work it out. Yeah. Because what I'm afraid of is after all of this happens is because we've already had some like tensions with them anyway with trade is that people aren't like, fuck them, cut them out. Clothes completely. It's just going to make, it's just going to make. So I wanted to, I wanted to share some cool news with you guys that, so I've been going through and, you know, normally I don't do this. Normally Rachel or Brianna or Katrina is handling this side with like our partners. And, you know, I've actually got on the phone with everybody. Hey, you know, I think it's a good move to have one of us owners speak to them and just see how they're doing and make sure that we're doing everything we can to support them. And so I've been kind of like making my rounds on like all of our partners and talking and seeing how we can support or what they're doing. And, you know, so far it's been really, it's been really good conversations. I was a little weary about it. I thought maybe that a lot of them would be struggling really bad. A lot of the partners we partner with are directed consumers who are doing well. And one of them that I got off the phone with the other day was Magic Spoon. And what's really cool is we're going to do something with them. And that was so great to hear that they were doing fine during this. Not only are they doing fine, but our whole conversation ended up turning into, hey, what is a way that we can do to give back? And so something that we did was reduced rates on our commercial and advertising for them. And with that extra money, they then can take for every box of cereal that people purchase from us that you will also they'll also donate that to a food bank. Such a great deal. And they've already done this over in New York already. 20,000 boxes. They gave to kids or to kids who rely on school lunches. Public schools, yeah. Right. And Magic Spoon does extremely well with us. Our audiences receive them, love them, and we keep getting more and more people that love the product. And so you're talking about hundreds to thousands of boxes now because of Mind Pump will be sent over to the Food Bank. Mind Pump and Magic Spoon, of course. Like because of them, they'll be able to do something like that. Wow, that's really great. Yeah. And for kids, I like them because especially if you have a kid who doesn't like protein containing food, which is common, right? It's a common complaint. I hear from parents is that their kids don't want to eat eggs or chicken. Or red meat. Yeah, steak or anything like that. All they all want to eat is carbohydrates. So it's hard for them to give their kids adequate protein or whatever. You know, and good, this is a this is not a whole food, right? They're always the best, but it's one way to sneak in high protein. And it's high. It's quality protein. It's whey protein. It's not garbage protein. And it tastes delicious. Yeah. It tastes delicious. That's why it's so sneaky. Since we started this podcast, I know you've teased me about that forever. But I mean, I'm sorry. I think I think more people relate with me that, you know, it's hard to eat a bowl every day. Every day. But it's definitely every day. Right now it might be every day. So right now it might be every day. It's definitely. Are you still the blueberry? Is that still your favorite? Well, blueberry is hard to get. The blueberry sells out. So I've only got, I'm like, and it's I've rationed it by using blueberry with fruity. So you're so that I was just I was just going to say I have one box of blueberry and I have like 10 boxes of fruity. You got to ration it. So I'll do exactly that as I'll go half of my box of fruity with a little bit of blue because I love the blueberry. So I try and like stretch it out as long as it makes it combo. Yeah. No, it makes this perfectly well together. But I used you can seem to get a fruity still, which is my favorite too. But blueberry is hard to get a hold of, man. I'm always refreshing and trying to see when they get a new stock toilet paper of cereal. Speaking of food or whatever, you're feeding, you guys are feeding Max some solids now, right? He just, we just introduced eggs yesterday. Oh no. How do you do with them? Good. Well, today is, so they say, I think three, he needs three feedings, I think in a row or is it a month of three days in a row they say to see if he has some sort of analogy or reaction to it. Today was date when I was leaving the house to work today. They were her and the nanny were feeding that to him right now. So we'll know, I guess, after today and tomorrow. It seemed like he's been fine. We've introduced, let's see here, we've introduced chicken, beef, avocado. How do you give it to him? You guys blend it up and then mix it with something. Yeah. We make all, everything that he has is whole food and organic. That's the first kid. Yeah. And we... Wait till two or three. Yeah, that's what everyone says, you know what I'm saying? Take any credit for that. Katrina's a rock star. And she probably wouldn't be able to do that if we didn't have support. If we didn't have support to take a lot of the load off of her, I can only imagine how hard that is for the average person. So when I say things like that, I'm extremely grateful and blessed for the support that I have because, you know, I don't expect that every parent can handle or do that. I know it's a lot of work. I take Katrina almost every night is, you know, planning what he's going to be eating in two or three days and blending it all up and then freezing it and getting ready for that. And so, you know, and then again, she has someone who's assisting her to make sure that she can help while she's also working. And he's what, he's eight months? Yeah, he's going to be, he's going to be nine. So... Is it just me or that fly? Yeah. Like I feel like it was yesterday you had a kid. Yeah, I might have flown for you guys. The first six months is very twilight zone, man. It really is. It's like... That's the hardest. Yeah. And I, you know, him sleeping on my chest and things like that. Like, and you're like, oh my God, you're so in love with this thing that you have now that you just, you're so bonded and connected with that you've never had anything like that. So, oh, that's amazing. But it's very, you know, twilight zone of just, it's the same, it feel like the same thing over every single day. That's what I call it the grind, dude. Yeah. This first six months is like a grind like that. Month seven, you know, you really started to see kind of a personality coming out, like him being a lot more aware, you know, to distinguish the difference between mom and dad and like, you know, all that's happening right now. And now he's obviously sitting up really well. And, you know, he's like, just the first day, the other day was the first time that he like sits through me reading a book to him. So I've literally now, I think I'm on like the fifth book now. I've been reading to him since like almost day one, but it's not really... You can tell now he's into it. Yeah, yeah, it's not really reading to him. He's reading his books. Yeah. He ain't paying attention, you know what I'm saying? He's sucking on things, looking at other places. He's looking at the book in front of him. But you can tell that his sight has like fully come in and his depth perception and colors and everything because now when I open the book and sit in between my legs and read to him, like he's listening and he's paying attention to it, which is cool, you know. But it's even still so early there that, you know, I can only read like one short book to keep his attention span. After that, that's already been a leap. And, you know, those things, I couldn't do those things in months four and five. Like, so that stuff is cool. It's crazy how fast they change. I mean, it's like, I remember coming home and my kid being different from the day before. Like, all of a sudden they say it's something new or their personality changed and I'm like, holy cow, that was... Yeah. And you know, there was a, where did I watch this? There was a, I think it was on Netflix. I can't remember where I saw this. Anyway, there was children and one myth is that children and babies grow a little bit every night. Oh, yeah. That's the Netflix series that I talked about. It was that one. It was really good. And there was a lady that did some pioneering research and showed that kids do have growth spurts that they won't grow, won't grow, won't grow. And then all of a sudden, boom, just explosion of growth. And it's crazy, like an inch over night type of deal. Insane. And that's why, you know, and parents have known this for a long time that they didn't have before. Or all of a sudden, they're sleeping like crazy. Like that'll happen to my son. He's a teenager. They eat like a horse all of a sudden. Oh, that'll be my son. All of a sudden, you know, like last night, I made burgers. So I made these little burgers with smaller pieces of bread. So they were kind of like, not quite as small as a White Castle burger, but not as big as a massive burger. So they're a little smaller. And my son's over and he ate like four or five of them. And he's just like, do we have anything else? I'm like, you're growing. Yeah. You're going through a growth spurt. Something's going on. You haven't seen like a cousin, a nephew or something like that. And like it's only been two weeks or something. And you're like, oh my God, like you swear you grew like four inches. I've seen you like it's you obviously can tell there's something happening even that short. When you hear that as an adult, it's totally not the same. Wow. You look bigger. What happened? You look old. I mean, I'm totally having baby fever though right now or Jessica's going into her 12th week. And I think next week, the baby's supposed to be a size of a lime or something like that. You can follow that. Oh God. Are you kidding me? Katrina is like, so all that stuff. I've learned kidney bean last night. I'm teasing her about this last night because so my youngest brother and sister who like I played a role in raising because we were over 10 years apart. Right. So I was already a young teenager when they were infants and toddlers. So back then you know, baby monitors were just an audio thing that you put in there. And the baby cried. You go in there and you check. Well, you know, now technology like we, his heartbeat changes, his temperature changes, the fucking cameras on him. He moves. We get, we get a fucking notice. Like, you know, it's like, it's crazy. Like the ability to and Katrina is like, she watches him the whole time he sleeps. And I always tease her. Like she's got, we've got, she's got the iPad who's linked and showing it. Then she has her phone that's on it. And we're like sitting on the bed and we're talking. And I'm like, she's got the big iPad the phone in her hand. And we're talking. I'm like, would you relax? Cause right now what he's doing, like he's, he's just learned to roll over in his bed. So he's rolling over in the bed and she, she wants to keep going up there every time she does it. I want to make sure he's breathing. Okay. I said, honey, if he's not, he'll move. Like he's breathing. Okay. She's like, he's never rolled over just now. Are you kidding me? And I'm like, huh, he's, he's already, it's instinctively built in her past. Yeah. Yeah. But they still tell you statistically that some people, some kids, all it takes is that one, one, one, half of the statistics that never like, that's the thing. Like I was so glad when Courtney stopped working in pediatrics because it's like, you get like all those statistics, you, you mentioned all the time. Yeah. She sees the worst case of every one of those. And it's like the, you know, the two to 5%, you know, worst case scenarios information home. And I'm just like, Oh my God. Okay. It's how I calm you down. It's how I feel about what's going on right now with COVID. I mean, everything is, if it's not scary, it's not, it's not going to get shared. It's so hard. I'll tell you what, I am, I am living through it myself. This is, this is like one of my biggest triggers and I'm living through it. And so it's hard. You have to have a daily practice to tackle it. It's not as easy as saying, you know, you have to have numbers or whatever. You have to like daily check yourself, daily do the thing. Well, it's hard because it is a big deal, right? It is. You know, hundreds of thousands of people are probably going to die. That's a big fucking deal. Yeah, but it's, but you don't, what ends up happening like with someone like myself and I, I'm sure there's people listening who can identify with this. Is, I'll sit there and I'll, I'll have looping thoughts of worst case scenario. I got a drink andγ I found my biggest fit on Instagram and I got mainland it was great, I really liked it and paid it, I was with the sponsors and it was like, I bet you had a good when you saw the aunt come and I'm like, cool. You can прогol interactions this frenzy and craziness. And, you know, I try and stay in the middle. Like I really feel, I really think it's very important that we social distance and we do our due diligence as a community to do the best that we can to not spread this thing and interact with each other. And to me, that is the best and the smartest thing that all of us can do. But at the same time, too, I don't, when you see the amount of things that people die from, from everything from suicide to AIDS to influenza to car accidents, I mean, hundreds of thousands, millions of people die a year from all of these tragic things. But yet we still drive in a car, we still potentially hang out in a facility that has somebody that has AIDS. We still do all these things and still goodbye. But because this is such a hot topic right now and because of the way the news perpetuates the information, it's, sometimes I wonder if the panic and the stress that we are causing on ourselves may induce more harm than the actual likelihood of you getting COVID. It always does, right? It always does. You need to have rational fear. Easier said than done. Again, I'm speaking from personal experience, but it's thinking of the potentials. It's worrying about stuff that's not happening right now. That's what causes the big problem. And you're right, they did studies on this. I remember learning these in high school psychology class where you brought up these studies where people's fear of shark attacks and the perception of shark attacks exploded after Jaws, after the movie Jaws came out. And everybody, they asked people, do you think shark attacks are on the rise? And everybody's like, oh yeah, definitely. They're not, they're the consistent. And people are more afraid of getting a shark attack than drowning, which the odds are way more that you're gonna drown. It's really weird, it's really, really crazy. Yeah, I had one fun fact though, I wanted to leave us with it. I was researching and I had no idea who created the Bulletproof Vest. So I guess it was a pizza guy in Detroit who had, yeah, who had basically, he was trying to protect himself because he'd been shot like two or three times previously to this and then got a hold of Kevlar and then started experimenting with it and actually like shot himself to see if it worked. Wait a second, wait a second, you mean to tell me that some pizza delivery guy in Detroit thought of a bulletproof vest before our military did? Yes. What? Yes. That can't be true. Isn't that crazy? That's beyond crazy. What was Kevlar used for before Bulletproof Vest? Yeah, that's a good question. For crashes, I think or something like that. Something like that. Wow. Yeah, but it's crazy, because it's not like the first attempt in history. I think it was the first with Kevlar, because before that I'm sure they used metal and like a knight would wear those chain looking like. Right? Right. Yeah, I mean so. You can't be walking around with that. Yeah. Let's see, oh wait. So how do you say Kassimierz Zeglund was a Polish engineer born in 1869 near Tarnpool who invented the first bulletproof vest. So that was the very first. Yeah. Bulletproof vest, but not the Kevlar one. Not the Kevlar one. Yeah, yeah, yeah. Wow, but I just thought that was crazy. That pizza guy. You never know. That's what I'm thinking, like with this whole scare and everything, it's like people's ideas are going right now crazy and they're trying to invent things. So glad you brought that. And that's the thing I'm gonna try and bring that for our conversation is some of these positive stories of people that are entrepreneurs that have pivoted hard and quick and are having success. Talking to an old high school friend of mine, good, good buddy. He was actually talking shit to me. He said that my Dallas Cowboys are the Tiger King of football. Yeah. Because we just picked up, we just signed Alden Smith. And if you don't know, Alden Smith, Alden Smith has been bounced around from teams because of, Oh my God, he's got so many. He was actually at David Lee's birthday party that I was at and I met him and there was probably, I don't know, 30 or so professional athletes and myself there. Wynn was there, the agent we just had. And he was a total immature kid, asshole. Like you could just tell, made sense why he gets in trouble in the league so much just by seeing the way he interacted at a really fancy dinner and stuff. So he's teasing me about the Cowboys picking him up and talking shit. And that led me, Hey man, how's your family? You know, how your kid's doing, how's business or anything like that? And he's in the wine industry. And I know that like, he's like a wine manager of like one of the biggest Napa wines up there and he does wine tours and sells, and so I'm thinking, wait a second, that's probably gonna be shut down. And he goes, oh man, I'm over here just making lemonade. And I laughed. I said, what are you doing? And he's like, oh dude, I do wine tasting virtually now. I just sold actually like five massive cases to a couple just off the phone about 30 minutes ago. So he's doing- So he's buying his descriptors? Yes, yes. So he does virtual wine tasting. He tastes it and tells him? Yes, he talks about it and pairs it and does all that to them virtually and then offers them probably a discount or a good deal on a case of wine and then ships. Well, and for him. Right, and I mean, that didn't even exist before. Nobody was doing that before. Well, no, it only makes sense now. It didn't make sense before. Right. Wow, that's brilliant. Right, so- And people are probably buying more alcohol. Well, we just, that article just came out that you mentioned before that 51% it's up right now in alcohol sales. So yeah, I mean, shit, what a brilliant, really cool to see people that are proactively doing things like that and having a positive mindset on all this. There's a huge demand right now. I'm telling you right now, there's a huge demand if you're listening and you need work in some areas. There's a huge demand for people to buy people groceries. The pickup, I tried to do it and it was like two or three weeks out. And there's a lot of old people out there that are afraid to go to the grocery store. That's a great job to do. You make a little bit of money and you're doing something good for people. You know, I've seen more of those trucks in my complex than I've ever seen before. Like the other day I was like writing something on healthy food, something. I'm like, wow, I've never seen these guys before. There's so many people that are obviously getting food delivered to their house. I'm seeing all these new brands I've never seen before. Very cool. First question is from Barbells and Housafells. What are the best accessory lifts to increase overhead press numbers? Oh, the overhead press. I'll tell you one that had a huge impact on me. One movement or one type of movement in particular that just, it really made me, it probably added, I'd say 15 pounds to my overhead press and that's coming from someone who's been working out for a long time. You know, I've been stuck at certain numbers forever. So getting me even to go up, you know, five pounds is a big deal. And those are heavy overhead carries. I know you were gonna say that. Yeah, just pressing something overhead like a pair of dumbbells, a barbell, a single plate, kettle bells, straighten my arms out, having good posture. So maintaining that strong tension and then walking for, you know, 20, 30 yards, putting them down, resting and then repeating because it gave me so much more strength at the top end of my movement where I tend, where I, When you're reinforcing that support at that top position, which is everything with the overhead press, which yeah, that's a great exercise. I think for me too, like adding rotational elements to help then even more sort of bolster that stability in the whole shoulder joint is huge for me. So one of them was like a kettlebell halo. If I'm trying to be a little more relatable, you can do this with like a dumbbell where you're rotating it over your head and in front of your body. But I like went down the rabbit hole with this and that's where I got into Indian clubs and into Macebell swings. So it's loaded shoulder swings for rotation and it has totally transformed my strength in terms of overhead press and even bench press as well. So I highly recommend it all the time I'm recommending this. I don't know if you would count this as an accessory lift because it's kind of the same thing, but the two movements that I think I noticed made a big difference and to Sal's point, I've been lifting for a long time. So anytime we get any sort of incremental gains and like the big lifts from doing something that's a big deal, right? And for me, there was two movements that I wasn't doing, let's say 10 years ago that I started to do more recently and saw a huge gain in my overhead press. One of those being the Z-Press, which you've heard me probably tout a million times on this show, which is why I tout it all the time because it made such a big difference. I think that actually speaks to kind of Sal's point because in the Z-Press, you lock out at the top and you stabilize. And so when I do the Z-Press, I exaggerate how long I stabilize before I come back down. What I like about that is it gets me to where I'm in a good locked out position. It teaches me great upper body mechanics because you can't cheat it. If you cheat it at all, you're gonna fall over to the side. And then I get kind of that isometric hold at the top, which is the benefits that Sal's talking about. The Z-Press was one of those movements. And then the other one that I never used to do until actually I started hanging out with Justin is I never did like a push press, which allowed me to increase the weight because I got to use a little bit of body English to get the weight up over my head. I came from like a bodybuilder type of a background or way of training, you would say, which is very tension-based and slow tempo and shortening the range of motion up and seated overhead press and that was like the go-to way to build your shoulders. And I really didn't get into like push presses until Justin, but what the push press allowed me to do because I was able to use some legs and body English into the movement, it allowed me to load the bar a good 25 to 50 more pounds than I was ever able to strict shoulder press on there and just getting used to moving that much weight over my head and then stabilizing at the top really not only developed my shoulders but increased my shoulder press strength. Yeah, years ago as a kid, one exercise that had a huge carry over to my barbell overhead press was the Arnold press, which I learned from watching from reading magazines with Arnold Schwarzenegger in them. And I think one of the main reasons why it helped was because it really exaggerated the range of motion because I was rotating my hand and bringing the dumbbell down in front of my body, now I'm pressing from a much lower position and getting a full range of motion. Now, what's even better than an Arnold press in my opinion is a kettlebell overhead press because it's very similar. Yeah, cause you can keep it like relatively close to the body the entire way through because of the way it's loaded and it promotes that nice natural spiral line that you can press your way through. So you get that rotation in your wrist and your elbow and your shoulder all simultaneously. And so it's like your body responds to that to build a nice stable joint there. All right, next question is from Brayden Chutes. What are some good strength or mobility moves for the rotator cuff? Man, back in the day, this was a, when I first learned about strengthening the muscles of the, well, so first off, let's go into the rotator cuff. Yeah, what it's responsible for. So the cuff itself is a part of the shoulder blade where certain stabilizer muscles attach to that affect the shoulder. So you have these what are called big prime mover muscles. So like you're pressing overhead or you're bench pressing, you're using these big, you know, the big muscles of the shoulders, the front part of the deltoid, the side, the rear part, you know, the muscles that make up the deltoid. But there's deeper muscles that control your arms twist the rotating that it happens. So like let's say I throw a baseball and I throw a baseball real hard, the muscles that stabilize the shoulder are really what helps slow my arm down or if I throw a punch or a Frisbee. It keeps your bone in track too. So it keeps everything in the right spot. Right, and so the reason why there's so many issues with the rotator cuff or the muscles that stabilize the shoulders, because we tend to work the big muscles, we work the big movements, and we don't strengthen the support system so much. So then when you go and do an explosive movement, or you push really heavy weight, these stabilizer muscles can't keep up with these big muscles. Now I remember when this first happened to me, I was in my teens, I was in my late teens, maybe 17, 18 years old. I'd been working out now for a while and I was starting to get pretty strong. My bench press was getting up there, overhead press was getting up there, I could do heavy, heavy rows. And I remember that I had the string of kind of shoulder pain where I was, my bench press would go up a little bit and then my shoulder would kind of tweak a little bit and it would go back down. I couldn't figure out what was going on. And you know, this is back in the late 90s, I used to read bodybuilding magazines. Well, in the back of one of the bodybuilding magazines, there was this device that worked on the rotator cuff. And I think it was called a shoulder horn or something like that. Couldn't remember, I can't remember what it was called, but it held your arms up. So you put it around your neck and it went around your arms and it held your arms up kind of in this T position. And then what you did is you held dumbbells and you rotated back. Flip them back. And it was the first time I'd ever been exposed to an external rotating type movement. So I, of course, being a frugal kid, I read that and I said, oh, I can do that without that thing. And I went up to a bench, put my elbow up on the bench and I started doing this external rotation with a really light dumbbell. Couldn't believe how much stronger my bench press got almost immediately. Like I did that the following week, my bench press that was stuck forever at whatever weight went up five or 10 pounds. And I was like, holy cow, this is a really big deal. And since that day, I've incorporated external rotation in my shoulder workouts and in many of my shoulder workouts. Now, I'll recommend one that I think is generally easy for most people to do, because some of them I think are more difficult. It's a targeted movement for part of the stabilizer muscles that I think a lot of people tend to have issues with. And those are the ones that externally rotate the humerus. So I'll kind of try and break it down here on the podcast. So what you do is you stand with your arm at your side, elbow bent, have a resistance band attached to something and then just rotate, while keeping your elbow bent and stuck to your side, just rotate your hand out and bring it back in. That's it, very basic movement, very direct movement on strengthening some of the muscles that I think a lot of people tend to have issues with. Yeah, I like face pulls too, like in terms of like emulating a little bit of what you're talking about with the cables. And I use that a lot as a primer, getting into overhead pressing for that specific reason. It's really prime, that external rotation. And again, this is where like, I don't really know any other movement that nails all the different functions in the rotation of the shoulder better than a heart swing. And I've promoted this ad nauseam on my Instagram because I want people to realize that there's ways to actually exercise these muscles. And you do like, those are some very common ones you get from like the physical therapist. Like if you're injured, you have like a rubber band and you're gonna do some external rotation with it and some abduction and things like that. However, like taking it through all those different ranges of motion and then starting to slowly load it. So loading it to something that's like one to two pounds but then taking it in. So you basically start in sort of a racked position. So my hand's like really close to my chest and then I'm throwing my arm across my body, getting that rotation to come into extension and then all the way up and then kind of behind my back, behind my neck and then dropping my shoulder down. And it just kind of like seamlessly flows through like all those different points of rotation which is a great exercise. I'm gonna piggyback off of you Justin because I think nothing is better than the Indian clubs and the May spells for this stuff. I think that to what Sal was talking about and the point that you just made, the only, because that was what I used to do for rotator cuff stuff is very staple, you know, standing. It's rehabby. Yeah, very, and not only is it, it's also in the same plane and the shoulder is one of the most complex joints in the entire body. It's multifaceted, right? It moves in all these different planes, it's very dynamic. And the reality of it is rarely ever will you ever move your arm or shoulder in this exact same plane whenever you do normal things. You're gonna move in multiple, so I like to strengthen and work on the rotator cuff in something that's more dynamic like Indian clubs or May spell. I think, again, this was something that you Justin really introduced me to and it's now become a staple in my routine. Before that, I was like Sal, I was the kid who found the rotator cuff exercises. I also noticed what a big difference it made on my bench press. Not only how much stronger I got and supported, but I just didn't hurt as much. Like I used to always, like my shoulders would kind of bother me all the time when I would do heavy chest and when I began to start workouts with rotator cuff exercises, I noticed that it would alleviate that. So that was like the big connection for me first with that. And then when I got introduced to the Indian clubs and May spell with Justin, what I found was, oh, this is really cool. I can, once I got good at those movements, I could just start every kind of upper body if I was ever doing chest or shoulders. I always still to this day, start my routine with just a quick little Indian club and May spell warmup. And I've over time gotten stronger and stronger so I can, for me, and I'll never forget the first time swinging that May spell, it was awkward and hard and five pounds of it was weird and the Indian clubs, the super light ones were difficult and challenging. Once I trained that and got really good, now I just gotta grab, I can go grab the 30 pound May spell right now, cold and start swinging around no problem or the heavier Indian clubs we have, I can get right into it because I've done a good job of keeping that up and my shoulders have never felt so good and it doesn't take a lot of work and effort if I just include it into my routine. And it's important because I mean, if you're like me and you're trying to throw the ball with your kids or whatever it is, you'd be very surprised if you haven't done it for years or decades and you all of a sudden start throwing a ball again, like what kind of aches and pains and things are gonna come out of that and so to keep that in your routine is paramount to then keep you functional and keep you active in your everyday life. Totally and I'll give you one that you can go on our YouTube channel and look up and we have a good video on handcuffs with rotation. That's a great. Great shoulder movement. It works the shoulder through pretty full range of motion and unless you're injured, it's a great movement that you can do priming movement that'll maintain good health of the shoulders and again, we have a really good video on our YouTube channel, Mind Pump TV. Next question is from Nathaniel L. Watson. How long do you stick with exercises before switching to new ones? Boy, I guess this depends on the exercise, I would say. Certain movements that are in consistent regular rotation in my routine include a deadlift, a squat, a split stance squat of some type, like a lunge. Overhead presses are always in there. Barbell rows are almost always in there. So those movements are ones that I think you can always do. You probably should always do, they're very complex. They use a lot of muscles, you're constantly getting better at them. It's easy to find weaknesses in each of them so there's ways to improve. Other exercises that I do that I throw in and out tend to be a lot of the isolation movements. I was just gonna say cable and machine exercises. Those I'll mix and match. Those ones I don't necessarily stick to too long for any length of period time. Those big compound movements though, those are ones that they're always in rotation. So it's like I almost never really take them out unless I feel like I overdid something. That's the backbone of your workout. Yeah, like I took deadlifts out for about four weeks because in squats, because I needed to work on my unilateral strength. But then I threw them back in and they're consistent again. But the isolation stuff, I mix those up quite a bit. The way I look at it is like all machine and cable exercises, I never do the same ones longer than two or three weeks straight, right? So if I'm on my favorite preacher curl machine or my favorite shoulder press machine or chest fly on the, I won't ever do that exercise if it's machine or cables longer than probably two or three weeks in my routine before I move it out or exchange it with a different movement. But a lot of your dumbbell and barbell compound lifts, and I'm trying to rack my brain right now of something like just what I would move out of my routine. Stay in my routine, just variations happen, right? So like, let's say a bench press, barbell bench press, well, if I've been doing flat barbell bench press for three weeks then I move to incline, barbell bench press. Or if I've been doing, I did that, then incline, then maybe the after, so the first three weeks I'm doing flat barbell bench press and the next three weeks I'm doing incline, barbell bench press and the next three weeks that I'm going back to flat but now I do dumbbells. Dumbbells of a flat bench press and then I kind of rotate through like that. So there's staple moves that I think belong in most everybody's routine. I mean, there's always exceptions to the rule on somebody that probably should be focused more on corrective exercise or they have very specific goals like performance goals. Like I guess that's different. But for the average person who's just trying to be healthy trying to be strong, trying to build muscle, trying to lose body fat, the big compound lifts should always be a foundation in your routines and maybe just variations because we can squat like 10 different ways. I mean, you could zurcher, you could front squat, you could back close squat, you could do low bar, you could do high bar, you could do narrow stance, you could do wide stance and that's all a squat, it's all a barbell squat but it's done seven different ways and variations that will create some sort of novelty for the body and create new stimulus in a sense for it. So, but it's such a good move that you don't want to eliminate. I think the thing you have to communicate to most people that is so important is those lifts are so valuable that you got to just be careful. First of all, getting people to all do them is the first step as a trainer. We're always trying to communicate that. And then what you don't want to do is eliminate those things for some cool new machine that hits your gym because it's cool and it's new. Yeah, and I think as I've gotten older I've definitely reduced the amount of novelty substantially. Like I used to want to try all the new suspension trainers out there, I want to try that whatever new machine was going to provide a new stimulus for me but for the most part, all I am conscious of now is I need to switch over from back-loaded barbell squats to front-loaded. When do I do that appropriately? Has it been a couple months since I've really hit my front squats and really worked on that? And then the other thing that I'm always conscious of is how long I've been bilaterally training and not including the other planes and rotating enough or moving side to side. And so what provides a good way to do that is a lot of unilateral training or focusing on that for a few weeks. And so I use that more as an interrupter when I really start to kind of feel the aches and pains, the tightness start to creep up on me a bunch. That's usually an indicator for me that I'm gonna now kind of switch over into more unilateral training. Next question is from Amber Bonda 915. Should gyms still be charging trainer's rent to train clients while the gym is mandated closed? Dude, we had a, was this a question or are we just talking about it on our call the other day with the 24-hour fitness thing? That was a question. Okay, so did you guys get DMs from people after that? No. Oh, okay, I got a bunch after that. Oh, that would happen. Yeah, and people that worked there still, right? And they actually sent me the email and the link, so 24-hour fitness just like yesterday or the day before. So obviously it's new, so it's probably why you guys didn't get a bunch. It just happened like two days ago. 24-hour fitness did send an email finally in response to them not letting go of people's membership because that was what we talked about, right? Somebody brought up that 24-hour fitness was they weren't answering their phones, they weren't allowing people to cancel memberships. Eventually they just got a message that was like, that said something like, they're gonna extend their membership. Yeah, yeah, and that's exactly what, that was originally still a cop out. Yeah, that's stupid, right? What does that mean? So, and who knows how long this is gonna last and like what you just gonna keep billing me for if this is three or six months down the road and I haven't used a gym, that's ridiculous, right? So they did obviously respond, I'm sure they got just totally lambasted for doing this and now they're allowing you to cancel your membership online, which they didn't do before, you'd have to call and do this. Right, so that was their response. So I go in my email that my membership is attached to, I find this email, there's a direct link goes, I go to the link, okay? Enter your membership number, which is also your phone or your phone number, same thing, and then your birth date. So unless I don't know my own phone number and my birth date, I don't know, it kicks me to an air page. It's like, oh, it says that either my birth date or my membership number is incorrect. Wait, wait, wait, what do you mean? So if you don't, well, of course you're gonna know those things. Of course, of course. And when you go to about 24, you punch in the phone number. It's my phone number. It's the same one I've had since I was frickin' 17. So I know that for sure, and I'm pretty confident my birth date's tattooed on me, you know what I'm saying? And it doesn't match up, you know, so. It said that for you? Yeah, yeah, I put an error in it so I can't cancel online. So I gotta now go. It said it didn't match up for you. Yes, that's what I said. I thought that was really interesting that like, okay, this is funny. Like they did a response, but then I go to cancel and it looked like they were gonna make it easy, but no, now I got it. And then it says, if you were getting an error page, please go here, email this person. And I'm like, oh, God. Presenting the illusion of making it easy. Yeah, so anyways, I know that has nothing to do with this question, really. But that was on my mind when this came up. Well, with this question here, I have mixed feelings over it. So I know how I would handle this. I owned a personal training studio with trainers who all paid me rent. One thing you have to understand is that the owner of the gym also has to pay bills and rent as well. So he or she may have closed the gym, but he or she still has to pay rent to the complex or whatever. They still have to pay their lease. So their bills aren't being stopped. So that's probably why they're still charging you as a trainer, even though you're not training clients. Now, it all feels unfair, but here's the deal. If everybody stopped paying, then when it was reopened, then you might not have a job at all. Now, here's how I would handle it. I would call every single one of my trainers and have that conversation and I would tell them and I'd be very transparent. I would say, look, here's what's going on. Here's what the bills look like. I can't afford to run this with everybody paying zero. I know normally you pay X amount of dollars just to be able to have the doors remain open when it's time to go back. I need at least this much. So instead of paying me your normal X amount of dollars, here's what I'm gonna charge you guys and this is just what I need to keep the doors open. That's the kind of conversation that I would have because I think that goes a long way. Now, here's the deal. If you can't pay it, you can't pay it. He or she can't force you either. You may be in contract, but good luck coming after you after a time like this, but that's a tough situation. No, it'd be interesting to, I'll have to reach out to our friend Scott over at Red Dot because obviously this is right in his wheelhouse and he's dealing with this right now, where he had to shut down his facility. But I also know they're doing a lot of things in response to this. So I agree with you, Sal. And how I would feel about it as a trainer, I guess how upset I would or would not be would be on how much the owner is also helping me come up with ways to continue to make revenue, right? Like I believe over at Red Dot, I believe that they're still creating virtual classes and like, you know, so they're creating things that is allowing these coaches to still interact with the community to keep things going. So if they're playing a big role in allowing you either one to still use a facility for access like that or you have connection to their community that they have created. So if they're doing things like that that are still helping you somewhere, I do see a lot of value in supporting them and helping them. And maybe that's at a reduced rate or maybe it's a full rate. I don't know that really would depend on how much I'm being impacted by it. But if I can pivot as a trainer, start to go virtual and they're assisting me with my ability to do that. And it pretty much guarantees that if I keep paying that that they'll still be able to have their doors open in 60 or 90 days. I think I feel better about writing that check every single month. Yeah, it's a tough situation because sometimes I think we just think of fairness. So we think, well, it's not fair that I'm having to pay this bill even though I'm not. Right, but who's at the biggest risk to is another thing. Well, I mean, everybody, you know, it goes up the chain. Like, okay, you pay him or her rent, they have to pay their rent. Now the complex has to pay their mortgage, you know, whatever and their taxes. And so it just, it goes up the chain. So it's not as easy as being like, oh, hey everybody, you know, don't pay, don't worry about it. Right, cause you still wanna have a place to come back to you too. So like you said earlier, it's really, it's a transparent conversation of like, you know, who's like, are you willing to help? You know, what can I do to then, you know, keep your business going while we're, nobody's allowed in here. That's right. So it needs to be a conversation. And in my opinion, that conversation needs to be initiated by the owner of the gym. Now if the owner of the gym isn't having this conversation with you, then the next best person is you. You call them up and say, look, here's a deal. I'm not training any clients obviously right now. It's gonna, I don't think I can afford to pay the full amount every single month while you're closed. Can we work something out? Because I don't wanna leave when it's time to reopen, I wanna be able to come back. I'm not trying to leave. I just can't afford to pay because I'm not collecting any money for my clients. Now it's your, now your responsibility is to initiate that conversation. Although I think the best person would have been. Well in this too, like, you know, maybe it's something that can work out or later when they're more thriving and profitable, you know, like a couple months later, like that could come kind of back to kind of back pay it or whatever. You could work something interesting. Look, I had people in my gym or my studio that were paying me consistently rent for, you know, 10 plus years. All right, consistently. Now that's a lot. I mean, the rent, the retention on, we talk all the time about client retention. The trainer retention rate for a private studio is terrible. It's very bad. It's hard to find trainers who can build their business, maintain building their own business in a studio. You worked in studios just, you know, like, you were probably one of the only ones that were there. I was the one of the only consistent ones that remained, you know, like there was people coming in and out all the time. It's very hard. So I would have trainers and massage therapists that were in my studio that would, every, you know, not often, but they'd come to me and I, because I had this open, you know, conversation and relationship with them, they'd come to me and say, look, here's what's happening. It's going to be kind of rough this month. What do you think you can do? And I would work things out with them. And what that ended up giving me was incredible loyalty. You didn't want to go to any other studio because I had them feel that way. So I think this is a conversation that needs to be had. And if the owner's not calling you and talking you about it, you know, okay, that kind of sucks, but the next best thing, you have that conversation and then take it from there. And with that, go to mindpumpfree.com, download all of our guides, resources and books. They cost nothing. They're all totally free. They're all free, good stuff, good information. You can also find the three of us on Instagram. You can find Justin at Mind Pump Justin. You can find me at Mind Pump Sal and Adam at Mind Pump Adam.