 For many of you who are on a weight loss journey, do the following thing to dramatically improve your odds of success. Take your scale and hide it, put it in the closet or throw it away. Compulsively weighing yourself is probably hindering your progress. In fact, I did this with many clients. I had them stop weighing themselves. And in fact, they became far more successful as a result. This one, people are always like, huh? Whenever you bring this tip up, I can't help but remember how obsessed I was with the scale. I used to, I used to weigh myself after every time I ate food. Oh, God, me too. Yeah. For the opposite reasons, right? Yeah, yeah, yeah, yeah, and I, and I, I have weighed so, so consistently, so many times that I knew where I would be at what time of the day and after every meal and like, and so, and I knew if it was like a success, like, oh, whoa, I just hit a new, a new pound. I've never seen before on that meal. You know, you go back and stuff myself. No, this one for clients, I don't know, after, after five or six years of training, I figured this out and I told clients to stop weighing themselves because what happened was they became so obsessed with the scale that they would ignore all the other signs of potential progress, like how they fell and their strength and their energy. In fact, not only would they ignore those signs, but they would counter, they would go against those signs if the scale seemed to move in the right direction, like for example, if they were more dehydrated that day or they had less carbohydrates. So the water, their water went down. So they lost the pound or two on the scale, but they had muscle cramps and they felt terrible. They had low energy. They didn't have good strength. They would consider it a success on the flip side. They would consider it a failure if the scale went up a pound, even though they felt good and maybe it was muscle and maybe they got stronger. So I would tell people, let's take your scale. Let's throw it in the closet. Let's not wave for 90 days. But here are the things I want you to focus on. I want you to focus on your energy, your strength, your mood, your sleep. Let's focus on those things. Let's pay attention to those. That way you can kind of monitor and see how you're progressing. And then you'll be in for a amazing surprise at the end of this, this 90 day journey. And it was like clockwork. It worked every single time. Yeah. I used to like, I used to weigh some of my clients towards the end of my career and like it wouldn't even tell them and like would just track it forward. Have a stand on scale backwards. Yeah. Like they wouldn't even see it. Um, and that worked out a lot better for me, but it was such like an obsession that you'd have to overcome constantly because everything is describing in terms of the fluctuation of weight. It's just so many factors to that that it was like, I would rather focus just on, you know, the, the progress of strength, obviously, and like what we're doing physically and like, um, how the clothes are fitting like circumference measurements, I think are even more valuable than that. So things like that. Another great strategy is to, uh, get up on stage in front of all your peers and have somebody rip your shirt off. Who is that guy that does that? That's the new, uh, Andy Elliott phenomenon. That's going so terrible. I, you know what? Okay. Here's the thing. I'm, I'm going to call this dude. I'm going to reserve judgment until I meet the guy because one thing I've learned in this space is that, you know, I can't, I don't know somebody by a post or two or even their Instagram. If I go through their Instagram, like, and many times I've misjudged or mischaracterized somebody who I think I'm not going to like them and then I meet them and then they're like, oh, whatever, but that's strategies. Yeah. So it's like humiliating and it's just not, it's counter. It's gone. It's going viral right now. There's all kinds of, yeah, exactly. Right. There's these clips of, I mean, we've pretty much like we're trying to eliminate all shame in the environment, like from every angle, right? Like that's like the biggest push like, um, since the last like decade has been like to get rid of people like feeling any sort of shame. So it makes sense to me now that it's all of a sudden emerging again. That's why I thought you would like it. I thought you, because you want to bring back shame and bullying. So well, I don't mean like just like, just like, yes, bring back some bullying. No, I don't, I don't, I don't like that. You need to be shamed. No, I think it, I think it's more of a peer to peer kind of like a self correction thing, like the integration stuff that Jordan Pearson talks about. Um, I think that all needs to be handled in the social setting as you're growing up together with your peers, like it's just putting somebody on blast in front of like strangers in like ridiculing them and belittling them. Like that's the stuff we all were like, yeah, that's not good. Yeah, like we're not, we're not on board with that. That being said, I do think to your point that we've gone so far the other direction that we could have easily predicted that this was going to happen. Yeah, the, the, the, the pendulum swing is coming back hard. Yeah. So the, you know, they're only worse. Yeah. No shame and being politically correct. Everything's okay. Everything's fine. Yeah. And like, yeah, that's right. Like, uh, you know, the health at every size, all that. So of course we went so far that way that there was going to be an opportunity for someone like this to go viral and be like, no, fuck that. We're going the opposite way. You're fat. Yeah. Well, we're going to get emboldened to say racist things again, you know, like all this because it's just been this constant like trying to, to, to root out and scrub out and where it didn't even exist. And so it's like now it's like, it, it almost puts like this, this counter movement, this rebellious movement against like this oppressive, like authoritarian like control of like, oh, well, control it. So people will rebel against that. It's not an effective strategy. It's human psychology. It's, uh, it's like bumper plates, uh, or not bumper plates. It's like the bumpers on a bowling alley. You ever go with your kids bowling and throw the ball down. It goes bump, bump. It has to hit each side. Yeah. Until it gets to the very end. Right. So this is like, we go from one end to the other. I mean, human psychology, right? Like the scale thing that we just brought up, like I would work with clients and the scale would determine their mood. They would either a good mood or a bad mood. It was a good day or a bad day based on what the scale said, completely ignoring their energy and other things that actually contribute to their mood. I would see people, I would have clients that would come in and I'd be like, oh man, you look, you look great. You know, oh, I've so much energy. I had a great day. I feel so good. I can't wait to get on the scale to see how great my progress is. I know I'm getting more fit. We'd get on the scale and no pounds loss or went up a little bit because they built muscle and you could see the energy in them. Just get sucked out or them just get just changes their entire mood because they tied everything to, remember scale just weighs mass. So you could cut your leg off and your weight would go down. Would that be a successful weight loss? No. Also, and we've talked about this so many times on the show, body fat and muscle look very different in our very different tissues. You, you gain 10 pounds of muscle. You lose 10 pounds of fat. You weigh the same on the scale, but you're smaller because fat takes up more space on a per pound basis and you have a faster metabolism. You have better hormones. You're stronger. You're more sculpted. So it's just human psychology is interesting. So understanding this about yourself if your mood can be, can be made or broken by your scale and you're trying to lose weight and you know that by yourself, you know that that if no matter how you feel, no matter what's happening in the gym, if the scale goes in the wrong direction, it's going to crap you out all day long. And which then of course contributes to other behaviors, right? Like overcorrection, where now I'm going to starve myself even more. I'm going to go work out inappropriately, overtrain myself or whatever. If you know that your mood gets that strongly affected by your scale, take your scale and throw it away or hide it and make a deal with yourself. Make a promise that you can keep and say, I'm not going to weigh myself for 30 days or 60 days and I'm just going to pay attention to these other things and you'd be blown away. I wish body fat testing calipers were more accessible and easy for people because then they could just the electronic impedance you can get. It's not it's just unfortunate because those get conflicted with psychology. So interesting. You know, you could totally predict that this Andy Elliott guy would would manifest because of the direction we're going to like the Andrew Tate phenomenon. Yes, exactly. It's even like the Sam Soluk phenomenon, right? Like we've overproduced we over edited things on social media. That was and like it was like this slow progression, right? Like it started off and like it was people running around with these crappy cameras and it was shaky. And then there was this demand for it to be better and more refined and better edited better shot, better production. Then all of a sudden it's like, man, some of these people some of these vloggers overproduce are rivaling a documentary as far as like the quality of what they're putting out. And now we're coming all the way back the opposite direction. It's like, give me the grainy, grungy, no clips edited type of editing anymore. It's like it's so funny how we how we are as far as the human psychology is like that we we go one way and then we get right till it's like, okay, that's enough. Now I want to do it. That's ridiculous. Where's the novelty? Yeah. Where's the novelty? Opposite complete. Not just like go back a little bit like, oh, let's just take it back a little bit. It's like, no, let's go the opposite extreme. And then, you know, here comes this new phenomenon, which I think that's what we're seeing with the rip your shirt off thing. I think that's what we're seeing with Andrew Tate. You know, I think we're seeing with Sam Soluk. That's a good example of that is even fashions like that. Yes. I just thought about that right now, because I have a 15 year old daughter, her and her friends go out and I swear to God guys. It's the 90s. When I see them the way that they're dressed, even their hair and their makeup is starting to look like. I'm like, you know, baggy pants are back. Oh, I'm like, you look like literally like when I was in high school. It's so weird. And I wonder if it's because I wonder because they see pictures of their parents and then so it's in their head or if that's what I like, it's like finally my kids are wearing like what I wear. We look like little twins. For a brief moment, do you think like dad's lame? Yeah, like, yes. No, your boys rolled up the truckie last time and then like the baggy corduroy, I mean, that's what I wore in high school. So like that, like they rolled up in a fit. I'm like, I'm pretty sure I wore that exact few. My daughter had that. She had the straight leg, big, big jeans. She had the shell-toed adidas on. And did she really let the shell toes out? Bro, I'm like, you look. I'm like, come on, honey. This is crazy. Well, you know, it's funny about that. I mean, talk about making yourself feel old now, right? Because it's it's it's gone so long or it's been so long ago for them that they don't there's no recollection of that. So they think it's completely new and original. You know, so it's like, no, actually. Well, when we were kids, it was 70s stuff. Remember Bell Bottoms and Low Reggie just trying to come out and stuff like that. So I know I wonder, somebody's got to have like a good video on like there's got to be a math to it. There's right. There's got to be math to it where it's like every 20 years. I wonder is the same cycle. Yeah. Like is it is it pretty Prince repeat, you know, the same sort of there's got is there a formula to it that like that we should be able to predict should be a year's we exactly we should be able to go. Oh, this is what will be popular. Yeah, interesting. I'm never the Jetsons. You know, this is why sci-fi movies sci-fi movies always screw up on this. Yeah, you'll see a sci-fi movie. It shows the future. That's always unless it's like 5000 years in the future, but they'll show like Oh, it's like, you know, a hundred years in the future and they're wearing like like triangle, like colors that are like this big. Oh, like like steel gray onesies where everybody's wearing like a little bit of foil clothes or something like that. Like we're that's big ass moon boots. Yeah, nobody would wear that. I've seen that. By the way, did you guys who is it that brought back to the future? Nailed that. Yeah. I mean that back to the future. Nailed that. I wonder though. Hold on. I wonder if back to the future influenced fashion because it was such a cultural icon that movie. Yeah. Sometimes movies do that. I'm sure. Oh, yeah. I mean, absolutely. Yeah. Yeah, yeah. No, I mean, who is it that brought up idiocracy where they were all wearing crocs? That was me. Yeah. You know that? You know, I bought a pair. Yeah, I know you did. So I have two pair. I bought a pair. Katrina is so mad at me. It's so funny. She's so mad at me. Is that a no sex day? Yeah, she's like, she's like, don't you wear those anywhere. I was like, this is the new Jesus sandwich. Bro, what got me and I know here here's and you could go back on the podcast. I'm sure you hear me talk shit about him because they're the fucking ugliest thing ever and I am like the furthest. You know how much I resist trends? Like I do not like to follow trends at all. I hate that. Right. So it's like, so there's a part of me is like, oh, it's everybody's doing so many guys. You put them on. Well, my my nephew who wears the same size as I do had a pair and these are the ones I literally the exact same pair. I ended up going up. Do you have the furline ones? Yes. Oh, bro. And we're up at Truckee. They're nice. And I had to go take the trash out and I slid my feet in them. And I went, God damn, wearing them around the house all the time. So I wear mine because we don't wear shoes in the house. So I use them to go in and out. Yeah, that's my go the trash go around. So I bought a pair and I have them in the garage for when I go out in the garage and go out that way. And then I have it. I bought it just bought another pair for the front. So I have a pair in the front and back. That's my Moccasin slippers that you guys always made fun of me. But I ended up getting like cooler looking ones and then I wear him and I hate it because it's like has a back to him and everything. And so you go to slide your feet in and then like yeah, I won't have to time I'm like I wash no effort. Not yeah. I'm like I might as well look door is why your Moccasins aren't good. You go outside and walk on wet grass on those. You just screwed them up. No, the bottoms rubber bro. The side of them is all like felt or whatever the hell that material is with with with crocs. I could go swimming in those things. Those plastic others. Yeah. Now do you wear yours? Do you wear yours in sport mode or do you keep the strap in the front there? Always the strap because the whole purpose is what you said. If you catch me wearing them in the back like that now I'm not now I'm bullshitting because that's not why I got them. I got them. So and I have a pair of Birkenstocks which will never catch me wearing them out either. That I will not do but the one thing about my Birkenstocks is I actually sometimes because the leather I don't even know guys wore those. Yeah, you have broken stocks. What? Of course. You know the sandals? Yeah, yeah, those are the double straps. I thought certain kinds of women were there's a certain kind of woman. There is. I mean if I'm wearing crocs or Birkenstocks I mean another one of them I'm bragging about you know. My point is when I want them for the exact same thing my hands are full. I'm carrying trash. I'm trying to go out the door right. So I want to be able to slide my feet in and even Birkenstocks the leather strap falls down sometimes. So sometimes I'm like messing with my foot to get in. So yeah, I want the easiest things to slide in and out and then as comfortable as they can be. Nothing beats crocs for them. My dad years ago made the case. I hate to admit it. So this is my dad made the case years ago when I was younger. He likes shoes without laces. So and you'll wear like regular no laces right that you kind of slide on but they kind of like tennis shoes. Yeah. And he found a pair years ago and he just bought like 15 of the same pair because he just thinks the world and I remember making the case is like nice you go some other they're nice there's no laces you put them on it's so easy you go outside now again like who cares put them like we're laces that look ugly or whatever now as I'm getting older I'm kind of like hey what brand of those this Velcro come back soon or like I'm sure yeah yeah pro wings who owns probably miss pro wings still a shoe brand by the way style is a 20 year cycle you hit the 20 year yeah 20 years today's YouTube program give away as maps power lift here so you can win that leave a comment below this video in the first 24 hours that we drop it subscribe to this channel and turn on notifications if you win we'll let you know in the comment section also one day left for trainers and coaches to get the new trainer course on the launch with the discount and all the freebies okay so this course teaches trainers and coaches how to build their business make more money get clients better results you won't find what's in our course in any other certification course anywhere it's incredible and because we're launching it here's what you get if you sign up maps prime program thrown in maps prime pro program thrown in you get to attend a live virtual lead generation masterclass you get all 11 maps mods workouts for free all 13 maps guides for free you get that two hundred all off discount and you get put in a a private group a forum group for trainers and coaches okay so if you're interested go to mindpumpfitnesscoaching.com use the code 200 off also it's the last day we got one day left for our workout program bundles all of them are 300 to 350 off here they are new to weightlifting bundle body transformation bundle new year extreme intensity bundle and the body transformation bundle 2.0 if you're interested in any of those just click on the link at the top of the description below all right back to the show yeah that's like a pro wings does that even exist yeah that was a brand is it still see if see if pro wings and bk nights still looks like they still have them they do still have pro wings yeah I always find this interesting picture of them like a company like that that you thought is just dissolved but it's still probably worth a billion yeah right still I don't know about that but oh yeah look at that I don't even remember you know what they don't bring those back they don't look bad you know they're like red wings was another one right now are they oh the so is the business still exists maybe give me some stats in the business I'm really interested and if somebody else owes them or owns them excuse me they're like work actually those are a bad look over there also like yeah pro wings don't look bad pro wings where we kids got when they couldn't afford their parents couldn't yeah they were they were the cheap shoes that what you call it wow they don't look too cheap hey look at the branding on it they've changed the branding wow did can you find some stats Doug I'm on them for me to let me know if they're if the company is doing better or worse or what everything sold out on their website so wow really well that doesn't necessarily mean a good thing bro look up look up the company okay Andrew maybe you can somebody give me somebody give me some stats on the company and how how it's done over the last decade you know it's interesting there's bit like so Stucey made a massive comeback obviously champion right champion was a Kmart brand like L.A. year was yeah that was the cheap like easy brand you found a gosh shot one of the best stories ever man watching them and Stucey both come back and make a huge comeback what's that say they're pro wings what is that that's just their Instagram page or something okay so pro wings in the 80s in a shoe store of volume shoe stores that's where they used to sell them I guess you couldn't find out how the business is doing today yeah I don't know I'm looking for might not be a public company what's going on over there Andrew no you still should be able to Google that bro yeah I don't know since 1989 huh yeah that's oh pro wings is a part of Payless oh so Payless owns the brand that's what I thought I knew it fun because then you knew their mom bought their shoes at Payless which back then was mm-hmm yeah I did not know that it was it was owned by them that's really boy but they they crushed do you know what shoe that I the Huffy bike well no it's like the it's like case a lot of people don't know this Huffy bikes the Huffy was hey so they weighed like 8,000 oh I had a couple just roasted you know what this is like this is actually just like the supplement industry and the supplement hustle so the way they make massive money is by cutting by cutting down the price on the big name brand so they leverage big name so like the EAS or the whatever whatever name your your top brand they put it at really competitive prices inside their store to drive traffic in there so they're only making a couple bucks at best on that but then they offer their protein powder or that where they have massive margins and they undercut the price in hopes that you'll end up buying their stuff Pro wings is the same thing for Payless so they have drive you in because you go buy Nike's you can buy Reeboks you can buy all anything at Payless for a discounted price those would be like 10 20 bucks but then they'll have their shoes the pro wings for ah wow I did not pro wings are the multi that's how the the the multi meal fruit loose now I'm so curious to see if Payless there's nothing more or not not not not not not not not my mom was so when it came to cereal she would buy us the kids cereal but she'd never got the brand name so we had a instead of a instead of what's the one of the Marshmallows Lucky Charms yeah we had Marshmallow Mades yeah Marshmallow Mades I had all that I had all that I had all that it's a pirate it's not a Leprechaun it came in the big bag it came in a bag it came in a big bag it was not a box yeah it was just a bag of cereal oh here we go revenue is three billion Payless is though wow Payless is yeah well Payless owns pro wings yeah yeah but we don't know pro wings then does for them that's huge what's their profits crazy they've got to have slim margins because they're super everything's super well if people are buying their pro wings that's where their big margin you know what other store I don't even know if they exist anymore but what store if you bought clothes from there you never told your friends because you get made fun of you guys remember Kmart oh Kmart yeah remember that people get made fun of us talk about Kmart that's champion bro oh that's what we brought up champion champion was like Kmart's big flagship brand another crushing yeah another a huge brand they're put a champion so definitely came hey I got some I got hold on before you go and yeah so I drank it I wanted to see if you guys could think of the most expensive material on earth Oh uranium Nope plutonium Nope the most expensive material whale vomit what's it called oh yeah yeah I know you're talking no no I don't have a guess I don't know guess this anti-matter oh yeah give us the prize give us the price of it I saw this before 62 trillion a gram a gram a gram yeah is 62 because the Hadron collider is the only thing that can create it you know and so take like now if you make enough now wouldn't if you made a gram of it wouldn't destroy everything Oh yeah I'm sure yeah yeah I'm sure wait a second okay where do you buy anti-matter I don't think it's like a commodity it was just like value in it some physics page was just like expressing like like basically how how much money it takes to create and produce Doug look up what does anti-matter do because the name of it alone makes me imagine that if you dropped it would it would be anti-matter yeah like is it some some relevance to the black holes like at that point now I know now so I know uranium super expensive what does it say anti-matter particles are almost identical to their matter counterparts except that they carry the opposite charging and spin when anti-matter meets matter they immediately annihilate into energy so just create like an explosion so if you dropped it on the ground it would energy just energy was energy no idea it was way above my pay grade I just thought that was like red or something hey hey you make a drink with anti-matter pure energy you're coming up with hey that's not it with anti-matter anti-matter is an energy drink yeah hey we only have to sell one 62 trillion we're rich it's it's hey you're so funny you see the platinum yeah anti-matter yeah neat neat guy that's pretty neat that's a nice necklace what's the made out of platinum this is anti-matter you see Steve put the the new mind pump coaching shirts on the website yeah now why are they so why are they 1700 bucks you don't know why I do but I want to tell the audience oh you do yeah can you tell like well yeah the the point of it was we're not trying to sell them right you were supposed to be only be able to win them right the ideas did not but in order to to sell it in order to be eligible you have to go through the program yeah so in order to win or be eligible for it then then Steve gives you a code the code gives you 99.9 percent off so it's like nothing right but but we have to put them in the store in order for that process to work otherwise you have to go by each individual that wins the shirt you have to give now speaking of the mind pump fitness coaching there's is there a day are we when this launches this episode do we have time for the discount yeah we have 24 hours so they have one day left as of the airing of this to get the yes okay it's mindpumpfitnesscoaching.com the code is 200 off so you get if you get this now you want to sign up go go for it the most important thing to know about the coaching thing for those people like oh maybe I'll get it later one is the thousands of dollars worth of free bonuses you get and then more importantly the idea of this is to build this into literally like a three to $5,000 product it's going to be a living it's a living course it'll continue we're going to add stuff to it every year but once you get it that's it you pay you know you don't pay a dollar more right so if you you pay the price right now you're you get grandfathered in as we continue to bolster the the program over the next few years right so that's probably this the the biggest selling pitch I have for you to invest in it now not to mention that there's payment options speaking of selling I looked up so Shilajit gummies Organify has them back in stock they sold so many of them they went crazy I now I we called it right we talked about Shilajit it's studies Ayurvedic it's got more studies on almost any of the supplement I learned more about Shilajit so Organify has the purest source of Shilajit called Prima V it's the best source in gummy form by the way they don't even last year we get a bag of them or two they're already gone you guys eat them all yeah but check this out I did not know all of the things that it does did you guys know that Shilajit has been shown to reduce nerve-related pain it's been shown in studies with animals to improve learning and memory acquisition so it's also a potential neutropic in animals in animals in two human studies it reduces blood glucose by 6.8% reduces inflammation improves increases sperm production and then another one in men who supplemented with it for 90 days men who are infertile a razor testosterone by 23% how crazy is that I can't help but I'm thinking of right now because you're reading it from your phone and you're reading a study did you see the Organify whitelisting out of us you talking about Shilajit already yeah and all the people talking shit about you what are they saying about me this guy has a fucking study for his bullshit every day hahahaha hey hey listen if you're watching this on YouTube the studies are popping up because you were you were doing the exact thing you were reading some study off your phone and then you're talking about it and then you just didn't get right now I'm like that's the ad and obviously people who don't know the show or anything yeah they're not aware here's another one we'll have these all posted in the show notes here's a study yeah Shilajit daily which and then in otherwise healthy people lower triglycerides by 21% LDLC by 22% increased HDL by 5.8% wow just by having it nothing else nothing else interesting yep that's kind of cool it's it's got these strange adaptogenic properties it is that's why when they came out with it I was so you guys saw you never see me excited over some things like that I was like finally somebody's put together a great delivery because it's a crap Shilajit normally tastes crap normally I haven't had any since we had them in here because we ate them so fast you also told me too that it's got compounding effects so it's not like no so it's like the more consistent you take it the better the effects that's right that's right all right speaking of effects are you guys know what pheromones are yeah so it's the chemicals that attract your potential mate yeah weird stuff you admit them yeah so and I mean I've talked about this before I always find I find pheromones fascinating because they can't necessarily detect them but they will influence your behaviors right so they'll have women and they'll have them smell a shirt that a man wore and they can pretty accurately predict whether or not a man will be a good DNA match for them so they'll say which shirt are you attracted to and they'll smell it let's say I'm attracted this one then they'll test their DNA and then sure enough the significantly they're able to pick out the guy who they'll probably more likely to have healthy babies with perfumes and colognes that you could buy online with pheromones that you yeah yeah interesting yeah so I bought one love potion I don't want to Spanish fly you're going to know that's terrible you know that's a myth was that a myth Spanish fly was that real I don't know I think it's a myth that was it Bill Cosby liked it I heard oh it's terrible that's called that's a different one sleepy drug so I bought some so I bought some online to kind of test out with Jessica I put it on a little bit and she was like all snuggly on me I'm like really yeah yeah that's funny isn't there isn't there science of support to the something about like the our saliva to like when yeah that's why you kiss each other and that's why too like when tasting they're people say like they knew after the first kiss or whatever like that like there's like something that well here's what's that pheromone related or is that like something chemically that's in the saliva no that's something all like it's really gross so what like we get into talking about like how we interact like physically with somebody else and all our juices and you know Oh it gets really you know uncomfortable well that's the prevailing theories so why we have pubic hair and armpit hair yeah is to collect pheromones because the more the most pheromones we produce are in our pubic and armpit area oh really yeah that's funny wait a minute where'd they collect the pheromones on my own oh that's gross that's gross but anyway like speaking of fair like my wife I just I just love her smell no matter what she'll come back like I gotta take a shower her smell to me is always amazing her just her the way her body smells or whatever I always comment on that so it's got to be her firm even when she like sweaty and stuff anything it's got to be a mat are you like he's like that with your style I like my wife the shower it really yeah she stinks yeah yeah I'm particular about that yeah I like when you shower so I have the I'm like I feel like it's a one way thing with me yeah you're a big smell the big smell guys she's not real you know like I'm sure you know it's probably for the best but yeah yeah I feel like I'm super sensitive to like smell so like if it's like if you're all there's a hint of sweaty B.O. or anything like that like I'm super you smell everything I do everything you even smell things that aren't there you do I've seen you come in room before and smell thoughts and yeah why is it still you always trips out though I never killed you like ever you don't you don't ask her call her right now yeah Katrina Katrina would say anything about me and now I would attribute that because I'm a like shower freak right like I shower too many times yeah every day I shower a minimum of two to three times a day so it's so you in the morning before you go to bed yes for at least that that's like bare you I talked to you that about this before have you changed it do you soap everything still no like when I'm when I'm like on shower number two or like that one shower I have like a good lather and then other showers like just you still soap everything no no they just said one shower is a good lather I mean in that one shower do you soap everything yes I wash my body really yes everything yes all of that's not good for your skin yeah I know that's why I smell better than you though that's that's why I smell good and you don't smell I smell I smell I smell yeah if there was one of us in here that didn't smell good who do you think what do you think it is stop stop so I trade so I trade what's probably a healthier for my microbiome for smell a good I don't you know that you're you're your smell will change depending on your mood to so like when you're anxious people can smell it I believe that oh yeah don't you feel like too you could smell fear and somebody you need they've said that yeah you're right it's very yeah when somebody's like would you say super anxious or like nervous about like presenting or whatever it is like yeah we need I don't know how else to describe it yep oh interesting yeah yep I mean I definitely notice that no I definitely I believe that yeah sure hey I had something to bring up that that was interesting what you got so the Super Bowl is coming up it's at the the way who's so hold on how far are we right now well we're we'll first of all this goes next week and it'll be another weekend of of of games so we don't know yet right so there's still like what eight teams in it oh there's still eight left yeah yeah so but by by the time this airs it'll be less than that so will there be semi-finals next week after there's four teams left four teams left yeah when this airs there will be two teams left wait so after this then we'll know who the Super Bowl right now yeah when this is airing we'll know the Super Bowl yep yes you want to make predictions just because now it's going to go it'll air up you'll be on a ride Niners Niners for sure I mean I hope you think Niners and Ravers Knight Ravens? yeah yeah that's who I think it's gonna be but my point of bringing this up was not to get into sports talk with you guys for sure it was more to bring up that it's at the the Raiders not the Ravens the Raiders or the Ravers it's at the Raiders Stadium which is in Las Vegas that's gonna be the Super Bowl that's the new like like one that looks like Darth Vader it's like all the Super Bowls there and what's crazy okay take a take a shot at what a so they at here almost like when you go to like a nightclub how they have like VIP tables yeah they have that on the on the field right in the end zone okay so what do you what do you think one of those runs for the Super Bowl hold on let's back up for a second my God with typical Super Bowl are there seats on the field no well at Vegas they have those seats yeah I'm saying other all the games no no yeah you don't in other places no no no that's new that's like that's like one of the most expensive seats normally well wait a second this is too easy if you start doing yeah well I don't know I'm trying to how about I give you how about this go you know what I going in going to Hawkeyes on the the nightclub it's $10,000 for a table okay so one of those tables on the football field for Super Bowl for the Super Bowl what do you got let's say 100,000 yeah there's your guess quarter million did you already look it up Andrew don't cheat you already looked it up did you yeah I would say 100 150,000 I can't say anything three quarters of a million $700,000 oh my God yes am I right right Andrew I I'm not seeing that price oh yeah yeah let me confirm I should else 750,000 yeah yeah well I mean somebody would pay that I I was that fucking nuts or what now that's crazy your 100,000 guess is a pretty good guess because you figure you could probably fit 7 to 10 people in that maybe more I don't even know how many so you got each persons dropping probably 100 75 to 100 grand yeah just for that yeah in that while dude Vegas is going to be crazy you know my buddy's going to the divisional game right the Lions and the the Niners play this weekend okay so who's who's left right now Niners Lions Ravens Chiefs okay yeah and I don't know like everybody's predicting the chiefs and line everybody wants the Lions to win so you know sorry guys well that's just because how long they've been without it my buddy's going by I know I get you know of all the of all the live sport and I'm going to piss somebody of people that love this stuff so much but I just the football for that price in person is just not you know I know and I watch football every Sunday I love football and I've been to a lot of live why is it because you can't see much yeah you're just far away yeah you're far you're far away and it's there's certain sports that are spec basketball and hockey I feel like are two of the best yeah those are two of the best for sure when you have a game where there's that many that many players that are all tight and confined and you're far away like you like a fake handoff you like you're like where's the ball yeah you don't see that that's what you know what I also I don't like live that a lot of people for some reason do too MMA fights you know see yes oh you're right he signed up watching the screen half-time yeah I've said great seats there and I'm like here looking at because we're on the ground you can't see what's happening yeah they do such a good job with a camera the zoom and so you see all these little details oh he's got his wrist oh shit he's always going to sink it in like you can't see that in the arena there's corner posts like abstract so much yeah and then and then you're looking through a fence there's so probably it's all about the experience it is and and so yeah and the counter argument to that so I got to go one of my favorite games kid one of my favorite games I've ever seen live in my life was also the worst seats I've ever sat in my life so I went to this was back when our Corina was where the King's play they don't play there anymore and I sat in the the highest seats up where I had to tilt my head like this because I was hitting the rafter that's how shitty it's lead of literally they probably gave them to me for free right they were so bad but it was the Kings versus the Lakers the last time they played each other it would and one of them was not going to make the playoffs and they both were fighting for the same spot and it was the only basketball game I'd ever been to were from tipoff nobody sat I've never been in about all basketball game the entire arena stood because that's contagious and I had and that was epic even though I'm like this yeah I think that was the Cubs playoff game I guess the Marlins I believe and it was right before that guy like you know the famous grab famous crowd oh yeah yeah so I was and like I it was obstructed view seating you're right so you're like you're standing and there's this big post to right in front of you and so I would just walking constantly and like getting beers and like you know trying to look at the game through like you know some of those openings but yeah the energy was insane yeah and it was just cool to be there so that part could be contagious so I kind of get I kind of get that I've only been to one NFL game my entire life I've been to some some baseball games never been to a basketball game been to some sharks games but the one football game I went to it was the Raiders versus who were they playing who's like one of their name nemesis teams wasn't the 49ers Broncos Broncos yeah I remember so divisional game it was somebody and it was a Raiders versus this team whatever and I remember this guy was wearing not a Raiders jersey and this was here in the Bay Area and I remember he was walking and people were throwing their drinks out of him and I'm trying to fight him I'm like this is terrible no we I don't want to go to this I went with my buddy who's a Lines fan and they were spitting on him and throwing beer at us when I went with the hell yeah no that's terrible that's Raiders Raider Nation like this football what is going on anyway you're out of study for you since I'm the study guy right I got a study for you that's old this is an old study from 19 69 old facts no 1963 check this out dude they took they took a bunch of guys and they for 10 days had them ejaculate twice a day and did you guys know that their sperm counts went down 50% and did not return for five months what so for 10 days they ejaculated twice a day yeah the sperm counts declined by 50% and did not return back to baseline for five months why well evolutionarily the argument is that if you ejaculate often your body starts to produce less sperm because it feels like it needs to produce less energy to have you procrate since you're having so much sex yeah if you don't ejaculate often your sperm count goes up because it's trying to improve the odds of you having more sex this is also why is why our fertility lady told us we had to back off yes this is also why less sperm than unattractive if you guys know that this is true because they're having so much sex no because evolutionarily speaking you guys and a testical size evolution reversely correlated to attractiveness in both chimpanzees and in humans well because if you're attractive you're probably gonna have more mates so you don't need to have as you don't need to have a shoot as much of the sperm or whatever versus people who are more ugly interesting interesting cool data right all right here's some more here's another another study I read which and post post of this now this is crazy I want I'd like you guys opinion I really like Chris 1% of the population in America so 1% commits 63% of all violent crime damn okay so what does that mean if all violent crime careers came to a stop after a third convention in other words if it was a three strikes you're in jail for life three violent crimes you go to jail forever more than 50% of all convictions for violent crime we would drop all violent crime by 50% by simply doing that wow right there just being a little tougher what do you guys think about that wow what a cool conversation is it wow so what did he make an argument for well I mean that's just it that she just posted that and then the people argue let them figure it out here's the deal I'm I'm not a three strikes you're out for felonies but I'm a three strikes you're out for violent crime I think violent crime yeah should be the most punished crime because what drug offenses they were lumping drug offenses and that and they had violent crime is a big deal and you're you're hurting three strikes violent crime I'm I'm for it yeah you because you're harming somebody else yes I'm I mean if you do some shady shit and you steal money or you do whatever like no that's different current loss right right drug loss you hurt you hurt another human being that's right you go into I cannot believe that that would actually reduce that much because only 1% produce so much of the violent crime so if all those people were thrown in jail forever for the third time violent crime would drop by 50% just from that alone that's crazy I think I think our our law system and how we punish people is just it's so twisted you know you get caught with a certain amount of drugs jail for minimum 10 years you beat the shit out of people or you molest the kid or whatever and it's like parole yeah or like a week or something I've seen some of these things it's like no man violent crime you're actually going to reevaluate I think yeah a lot of those different one of those crimes has its own yeah severity in terms of like yeah like you you would if you're the judge like that should be that like the consideration is like you know if it it is excessively violent it's violent like you know you put that in this category versus like if it's a drug offense and it's really they didn't like they're not selling it to their kids or like you know each one has to be evaluated individually like I hate these like generalized blanket laws that like just to lump in a lot of people and crime itself I think should be definitely at the top you know if you're if you're hurting other people yeah and I be interested to see some cases or scenarios where something gets lumped into violent crime that was like well that wasn't that violent like because here's you could get trouble like a bar bar fight yeah that maybe somebody else provoked and you got into it like that would suck but that's only one time right so hopefully you you learned to like not put yourself in that position the next time but yeah I mean and then also does it would you make a difference or a stipulation for this accidental well the time frame in between them right like if it's like man when I was sure 18 I had this random thing happen to me that I was 24 and this random thing I mean then I'm 36 yeah 36 now and this random thing I mean now I mean because I feel like that would kind of matter to like because you I could think of probably three like a time frame statistically this is the laws that if we become harsh on the laws that you tend to see a dramatic improvement in safety and society it's both of those violent and property and you see this in like New York City was a good example New York City got real bad for a long time and then Giuliani came in yeah and he punished violent crime and property crime wasn't there harshly and it changed the whole city so wasn't there a lot of stuff to around we got a lot of hate for that well yeah and all the the smut what about the programs where we used to put them put a lot of convicts to work like wasn't there wasn't that like a a good statistic on that too like when you gave them purpose and you gave them a job we're actually rehabilitated and that's I was going to bring that up too yeah that's that used to be a big incentive for them you know to be able to be reintroduced to society because like if you don't have a good program to reintroduce let's go right back yeah it's like what are we doing we're just like just might as well keep them in there well you go to jail for four years or even a year you you you learn no skill you just got out of jail you probably had to like change your appearance and ever whatever just protect yourself on jail now you're out in the real world and it's like I don't know what to do so I can just do stuff on the black market right get back thrown in jail I'm already comfortable there you know I think that I definitely think we should train them yeah what causes to eliminate that because it was like that before wasn't it what the three strike no no no no no rehab yeah it because the attitude was like punish punish punish which that the evidence shows that if you lock people up don't give them the odds that they'll commit crime is really high like they took gyms out of prisons in California that was so dumb like why would you do that yeah and a lot of people were like taking gyms out first off it was a great incentive to keep people from doing anything in prison because we could take away their their gym time I just think it was funding I think they just cut funding and then that just became a thing which is weird to me because I think it would the opposite like imagine they they all had to produce something and you pay them a very very minimal low wage I mean they're in prison they don't need out they don't like why would you that's probably it's part of it right because it's like we're taking advantage that's right right and it's like yeah which is is silly because now what now you cut you know all means for them to to be able to have some kind of value coming back in to society and applying it yeah I there's stories of people there was one guy I don't remember his name but he went into jail was wrongly convicted and couldn't get good representation spent his time in prison getting a lot of degree defended himself got himself oh yeah became a lawyer in prison I'm there there's a lot of good stories like that where someone goes in and you I mean honestly if I went into prison for 10 years I would bro I'd come out fucking house reading reading like I would survive by isolating myself and just dedicating myself to learning and spirituality that's what that's a lot yeah the goal the goal would be to come out and be literally like no hell of shit but I mean obviously you got all the time of the world be awful a lot of butt clench she next she next oh my oh Justin so he's got to look right terrible transition today terrible transition but I've been meaning to bring up Disneyland speaking of it's a small world yeah yes I but maybe think about as you talked about your father daughter dance I remember the one time you miss you had to bring your daughter to Disneyland and it was in my notes to bring this up and talk about it so and I you remember I've been I've been following a bunch of stock of them so I'm so curious about how they're going to dig themselves of this hole and they're putting a lot of energy and effort towards the theme parks and they're going to be building a bunch more and I for how many billions invest in that and they rolled out this new thing this year and I don't I don't know maybe Doug or Andrew can check to see if it's live yet but they're eliminating all lines no lines to Disneyland anymore so did you just get a beep on your phone and then like tickets and it tells you your time to go ride is at this time so fast past it's like yeah it's like a fast past to the next level to where it's like what do you do that you just get a bunch of tickets so this is so this is no this is their logic behind it and putting more energy and effort into all the concessions and of course where you're going to hang out while you're waiting that's real fucking brilliant you eliminate the lines that everybody complains about you offer that is really smart because you're going to try to imagine what that's going to look like imagine you go with your family you go get four tickets we got to show up at these times what do we do let's well dude they have so many structures and things we just go look or the kids climb on that I bet you they'll even like add they're going to add that's really like places for you to spend money on yes imagine trying to get your little kids we're going to go 15 minute now well and then the other thing is that you can go do I know you can do at least two maybe more you can go get the tickets for so you could go to like oh let's go to Pirates of Caribbean grab a ticket oh then let's go over to the other one grab a ticket right and then try so where's it at and then they organize it all yeah Disney World I don't believe it's Disneyland just well Disney World my bad yeah have you guys ever been Disney World I haven't I have just like so it's like three different parts it's way better yeah been one one of the three I didn't go to Epcot Epcot that was really good that's the best okay that's the best Epcot's all these different countries and the people working in each of the countries are typically from those countries and it's pretty legit it's pretty authentic no I want to go to Disney World for sure I mean Disneyland I've been to I'm glad they're putting effort back in their parks I mean it's it was kind of on a decline you know when you used to go to the park and it was like it had that like everybody was I mean COVID kind of helped you know really destroy that but that's why I think it's kind of cool they're going this direction yeah what a smart play to do that I mean that's going to attract a lot of people just hearing that like no more lines like that sounds amazing and meanwhile it's a great bring me back for sure to get them get people to spend money elsewhere and make the experience cool about my daughter's going to go with her friends soon and Jessica they're all going to go to Disney it'll be the first time though that my daughter and her friend will be off so be kind of cool like literally they're going to go by themselves no Jessica is going with them they're staying at the hotel the Disneyland hotel and then they take off on the rides and she's going to go and then we'll let them go and let them kind of explore on their own which will be fun for them doing any of you guys use the Apple tags do you guys use those never used them what's that they're so cool I saw him at the store I thought about buying some my so my my sister my sister-in-law had said that they've been around for over a decade but they've really just become popular recently I saw commercial why back while back for kids and I thought that was brilliant their GPS tags and you like you put them like they make them through you can put them in your kid's shoe or like that and it's a and GPS mark on them and you also could tell when somebody else is GPS tagged you like so if I got into your eyes his car and I had a GPS tag in my backpack or something like that your iPhones would alert you there's a GPS tag within whatever yeah yeah so you know you know you know that because I mean I just got forever its birthday we just got them with watch and that was just because you could set settings on it so if he has it at school you can't use it like it's like it's there's a GPS tag and Apple makes it yeah they're my family huh I use these for my family you do use them yeah I have them on my keys my wife's keys my dogs and their callers and my son's backpack oh they're brilliant that is a smart idea I know I just think I think that's so cool especially when you have really little kids like okay at one point your kids should have some sort of phone you know I can look at the location with my kids phone I have that that's how it works yeah it's the same yes it's the exact same concept okay I mean but I mean imagine you know putting it on their shoe is probably a safer should put on the damn TV remote control I swear to God nothing is more frustrating nothing is more frustrating to me then going to watch TV yeah and I can't find the damn remote remote control and I tear the couch apart and everything it's just so frustrated like an old dad dude I'll my daddy's he's got one time he got so mad Oh dad's he's get so mad with a remote role my dad got so mad right and he flipped the couch over because he's so mad I it's like the only control yeah I've seen I've seen that's it I saw it was like a viral video on Instagram of like like old dad things that dads would do or something like that and one of them was like remote that was like Velcro was like Velcro to the to the table with dad's and you don't you know I've never really lost the road TV remote I don't know well because I also you got you and and and max and I don't think max does he operate it no yeah so yeah once he starts using it you'll you'll take it maybe that's okay maybe yeah that's I got lots of remotes too so that could get really it'll be interesting to see how that goes oh bro that's not frustrating I I couldn't find the remote the other night trying to look for it and I was so pissed off and I just want to Amazon about a new one because you get it for like eight bucks yeah and then Jessica came back home and I'm like damn remote I can't find it she's like oh it's could I put it my pocket and I'm like why but anyway now we got an extra see I'm lucky because I had I either have a Samsung or Sony so I have several Samsung and Sony TV so I have several remotes for each one they all work yeah so I mean it wouldn't be hard back in the day remotes were expensive if you had to get another one for your TV they were very expensive I don't know like 50 60 bucks now you get one for eight bucks on Amazon they were that much back then they were they were oh that's and they started making reversal universal yeah you know that you know how they get you like that today is your your car keys all these stupid car keys and all the ones you don't actually turn the 400 bucks yeah the battery goes dead cost you like 300 bucks pretty the fuck is this all about oh yeah I love crazy it's a hustle anyway all right so let's give a shout out Josh Trent I'd like to shout him out in a while Josh good friend of ours what's the name of his well on this in wisdom I think is a wellness and wisdom yeah you better make sure I know he's changed a couple times yeah let me I'm pretty sure he used to be well on this force it was stop it you're like I'm right watch I'm right name wellness and wisdom thank you boom yeah good stuff you're the better tropics are working well he's right all right so what is butcher box well this company sends grass-fed meat to your door wild caught fish to your door heritage pork to your door and much more if you like to eat meat if you have a high protein diet but you want the best when animals that are treated well you want fatty acid profiles of the best you want healthy meats that are convenient and inexpensive you go to butcher box this company is incredible and right now if you sign up with us you get either two pounds of ground beef three pounds of chicken breasts or two pounds of salmon for free in every order for an entire year plus $20 off you just got to use our link go to butcherbox.com forward slash mine pump all right back to the show our first callers Philip from Georgia Philip what's happening how can we help you what's going on guys love the show what up thanks man thanks for calling in what's going on ah so um I have mobility issues um maybe maybe it's okay maybe it's not I can't reach my my hands behind my back you know like the aptly scratch test or whatever and so I'm just having issues with that I'm having issues you know reaching around my back even time my shoes man I mean I've gained some weight because um I went through school I went through college in 2020 and I just finished up last year and so I was still going to the gym but my diet was crap because I just I'm kind of all or nothing so if I'm not going to the gym consistently my diet gets crappy and so that's pretty much what happened with school and work and everything so um I'm still going to the gym um but yeah just like issues with my mobility and I'm I always have an issues with my shoulder when I bench press uh overhead press is fine so I don't really know what's going on okay well there's a couple things you could do um with your traditional strength training one of the things you can do is lower the weight and increase the range of motion little by little okay and you want to go lower and weight when you do this because the current strength that you have is trained around that you work with so you're going to want to significantly reduce the weight not by ten pounds or so by like thirty forty percent and then slowly work into new ranges of motion the second thing you're going to want to do is you're going to want to practice mobility movements several times a day for five minutes or so morning afternoon evening mobility is more um it's built faster and more effectively when it's practiced frequently for short periods of time versus infrequently for long periods of time so in other words one you know one hour mobility session a week is not going to be as effective as let's say twenty minutes spread out throughout the day every single day type of deal right it wouldn't even when time is controlled for do you have maps prime pro I would yes I have yes he's running maps in a bulk right now it looks like and I think performance would be a great place to yeah oh yeah that's a great idea I would go maps performance and then add to that mobility movements from prime pro on the areas where you find the worst mobility so you just mentioned shoulders their shoulder and scapular mobility movements and what you would do is you just practice those a few times a day and then maps performance is an athletically minded strength training program and athletes need to have strength through multiple planes of movement and you know like rotation and lateral and so that program is also a mobility strength training program so you'll still be strong and all that but it's very mobility focused you guys want to add on to what Sal said in terms of like all throughout the day it's really just like something you think of when you get up out of your chair like when you're at work like just any time you can just to do one of those mobility drills is going to have a significant impact because it's it's the frequencies it's the amount of volume that you're going to apply towards training that shoulder to now be able to kind of brace and control and have stability there again and so you know the biggest intention going into a lot of the mobility movements is to to make sure that when you get to a restricted range you stay there and you squeeze and you tense your muscles to try to you know be able to connect again and also to train them that everything is is stable and safe so it's just and it's the instability there or the restriction there is that you know your body signal is that it's not it's not secured it's not safe and so we need to kind of press our way into and it's very incremental so it's going to take a bit of time it's a very gradual process but each time you go to apply one of these mobility moves get to that sticking point stay there squeeze tense up kind of back off and just keep training your body that way Philip have you ever watched the webinar that I did I think we titled it for low back pain but it's a 50 bit 50 minute mobility session that I did have you seen that I don't think I have now okay I'm gonna have Doug send the link with the prime pro webinar yeah yeah so I'm gonna have Doug send that to you and that's just a free webinar that you can go through and I think that that'll that'll have tremendous value one of my favorite things to do with a client like you that's that's complaining of like mobility issues in the shoulders and hips like you are is put you on a program like maps performance in there is two days that are designed to be full mobility days as it is now as you're going through the program and go through that webinar I sent over you'll start to notice there'll be a couple moves that you notice a big impact right like you'll do the handcuff with rotation or the shoulder circles and you'll be like oh man I just feel I feel that after I get done I feel so much better same thing with your hips you'll notice something like the 90 90s and you'll be like oh wow those feel really good when you find a couple of these movements that you feel improvement like instantly just by doing it want once or twice those are the ones that what the guys are saying about being frequent all day long is man when I do those 90 90s or when I do those wall circles it makes my shoulders feel better so then just pick one or two because sometimes people get overwhelmed with mobility they go through like a program like performance or they see these videos with all these exercises and they're like this is overwhelming and it's like I'm not going to fucking do this every day all these days so literally pick one or two like one for the shoulders one for the hips that you feel the best when you do it and just do it all the time and practice it all the time that seems to be the best strategy for most of my clients that are trying to improve mobility general mobility like you in other words get it's better to get good at one or two than it is to just practice 10 hmm okay yeah because I was trying to do the what's what's your mobility program called again I've got both of prime there's prime pro and then there's prime so I wasn't really sure which ones I should do before my workout and between doing that and my workout I was in the gym for way too long because I go in the gym in the morning before work so yeah so I think performance would probably be good for me being that it'll save time too so I want to be in there two hours yeah yeah do do performance if all the program the way it's laid out and then do the webinar just one day do the webinar and pick two movements from the webinar just practice something that you really like that and I'm guessing it's going to be the shoulder one which is the handcuff of rotation and I'm guessing it's going to be the 90 90s is what I think are going to give you the biggest bang for your buck and then just stick to those two and so that's how you would start every workout you prime with the 90 90 you prime with the handcuff with rotation and then you get into your workouts and make that your primer to get started every day start there and then we can always build and modify as we go down okay awesome cool all right man yeah all right Philip we're going to send those over to you awesome thank you guys so much you got a man thank you going in you know the whole frequency issue or you know point that we're making with mobility really boils down to this when it comes to getting muscles to activate where you need them to provide stability that's a that's a largely a role of the central nervous system we're not looking for hypertrophy right we're not looking for muscle growth so when it comes to simply getting the central nervous system to do what you want frequency is key practicing all day long is what gets the cns to respond the best now hypertrophy or muscle growth frequencies important but so as intensity so as all those different things so so this is why practicing a little bit all day long is better when it comes to things like mobility or even flexibility then a more dedicated longer session when it comes to building muscle then it gets you know you're you're better off somewhere in the middle or with a little bit more intensity or longer sessions you know one of the things we we didn't address that will help this he said that he's kind of all or nothing and he's been going to the gym but he's not on his diet if you are over consuming calories and eating foods that are not ideal for you there's a chance inflammatory he's going to be inflamed which is also going to reduce mobility totally especially in things like the shoulders just going to make that yeah that much more difficult so if this becomes like a focus of yours fill up a good thing to do to drink a lot of water yes eat foods that are not inflammatory stay hydrated go on a calorie strict diet and then then you'll and then practice like the frequency like the guys were saying and though the combination of dieting and that you're going to see the greatest improvement and really him being worried about like the long workout in terms of staying there too long in two hours like like the the actual mobility if you build in a routine first thing in the morning like before you take a shower you know before you get in your car like when you get to work and it's all like throughout your regular routine you know you're going to make a lot you're going to move the needle so much further than you will if you're just applying it in front of your workout our next caller is Danielle from California Danielle how's it going what's up guys oh my gosh this is crazy yeah what's happening everyone always says that but it's like we're to actually see you guys like in front of me that's so cool first off obviously the obligatory thank yous you guys are great I'm a coach and like athletes so I resonate with a lot of stuff you say on multiple aspects and I just really appreciate all the content everything you guys put out thank you and you guys are seriously like saving my life right now because I have two boys and they will not nap anywhere besides the car I just put you guys on I put you guys on makes it a little more bearable so thank you when Adam when Adam talks they fall asleep probably yeah they go right to sleep no problem alright so I'll just read from my email I revised it a tiny bit just because I've had a few changes but here's kind of a brief little background I've been an athlete my whole life played college softball and tennis and became a teeth tennis teaching pro after getting my degree after falling into the cardio bunny yoyo diet trap for years I eventually found and fell in love with Olympic weightlifting in my early 30s and started competing in that shortly after I've always found it really easy to train for my sport but since becoming a mom of two it's been very difficult to find the time and energy to train like I'm used to doing when I first wrote this email I'd been experiencing a particularly rough few months of sleep thanks to my kids I was getting an average of maybe three to four hours a night and constantly exhausted stress was super high I had two random injuries really bad mood swings and it felt daunting to even be on the court to coach my own athletes let alone to train for myself so my first question is when going through times that my sleep quality and be affected what should I really be prioritizing should I even be trying to train at all or is that only doing more harm than good and how should I adjust my nutrition to help aid my recovery Danielle what a great question how old are your kids by the way three and one ooh me too I got I got the same ages so it's really tough for people who don't have little ones it's it's hard to understand but the sleep deprivation I mean I saw my wife you really mental health the whole deal because it is tremendously challenging and the way you need to approach your exercise and diet needs to be centered around how to care for yourself and how to keep you going through this season and it is a season okay and you might hear this from parents with older kids this will end it will change it will and it does when you go back and hindsight you'll be like wow that was really hard that was it went by fast but when you're in the middle of it you're like is this ever gonna end so everything has to be really about improving your ability to function and show up in life so what to workouts look like you're probably going to do like 10 minute bouts throughout the day maps 15 of movements that are going to just make you feel better like it could be static stretching it could be like one bands it could be bands it could be one exercise it could be you know a suspension trainer the goal is like right now my priority is this I gotta show up for my kids I got these priorities obviously the most important thing for me so what can I do to help me feel better not what can I do to make gains or prevent muscle loss or don't get stuck in that in that mindset of oh I'm going to go backwards with my fitness here's the other thing I want to say to you to know you have such a fitness background yep when things start to change and you're able to get like seven hours of sleep and I use your body's going to bounce back fitness wise so fast totally it's going to blow you away so don't even worry about any of that stuff so diet is the same thing so and the types of foods that I would focus on now you're probably going to want to reach for comfort foods for that immediate you know that immediate I guess stress relief try to do two things drink a lot of water this is what I noticed my wife literally would forget to drink water so she started we started getting half a half a gallon water jug and she would try and drink you know you know two of those a day that made a big difference have a high protein breakfast have protein shakes throughout the day because when you have a three-year-old a one-year-old especially if you're by by yourselves with them even preparing food heck even going to the bathroom it can be hard because you got one on you and the other one doesn't want to go down so protein shakes helpful helped a lot a high protein breakfast helped a lot and really try to eat foods that are easy to digest just put less stress on the body and that's the best advice and give you as far as workouts are concerned maps 15 would be the one that would suit you the best which it's literally a 10 or 15 minute workout every single day but there may even be days where that seems like I don't even have that time or whatever in which case one exercise or something that makes you feel physically better which it could literally be I'm going to stretch I'm going to sit here and stretch for five minutes that'll do you better across the board including what you may be fearing which is the I'm going to lose my fitness type of deal because anything above that is actually going to be counterproductive having you know mass 15 at least is like a plan some kind of a plan you know some kind of a back bone to your day I think is good but yeah there's going to be so much room for flexibility here like I wouldn't honestly even hold that like as rigid as you normally would in terms of like your program and following things and doing you know consistency in terms of workout it's really about like what you feel like you can accomplish in the amount of time that you have in that window and so like you know referring to that I think is going to be amazing and help for you but really it's about like just getting what you can what you can in to help your body to feel good and get your muscles to contract and move and get circulation and so you know really it's that's about like keeping your mind healthy and active and feeling good so that's really what the mentality going on right now and in this sort of period of your life this program was inspired by what Katrina and I were going through when we were exact same kind of stage where you're at so this is what we and what we had done because we didn't have maps at the time we were modifying maps and a ball to look exactly what maps 15 looks like the thing that I also want to remind you that's awesome and great news for you is that because you have a background and lifting been doing this for so long the amount of volume that you need to to maintain the physique is is so so much less than most people realize and that was like kind of what had happened I'm only doing these two exercises but it's crazy how good I feel and oh my God I was getting stronger and it's like this is weird like the amount of volume this is so much lower than what I'm used to doing but in the context of where you're at in your life right now that's exactly what you're probably your body needs so don't be afraid to take a day off of that every once in a while if you know you've been really deprived and just simply following that 15 to 20 minutes a day when you can you'd be surprised how good you're going to feel and how much you will be able to maintain Danielle do you have equipment at home and like anything you could use for yourself at home most of my stuff is actually at work because I do kind of like a little fitness class with some of my tennis people too but I do I have a suspension trainer I have some bands I have the I have a crossover trainer system okay good good random dumbbells medicine ball Oh perfect so it's literally like okay I'm kind of feeling like I need to move not feeling good one exercise you go and you do one exercise and then you're done and if you did that like twice a day that would that would equate to you know like a couple workouts a week but it's spread out and done in a way to where it doesn't stress your body as much the fatigue and waist build up and damage on the body is not as much as if you were to dedicate all those times into one or two workouts where you get away here's the other thing to do you have a a network of other people other moms or friends with kids that are your age that you you could talk to you on a regular basis I totally do but not a lot I mean I have a couple that I lift with but they don't have kids doesn't count my friends that do have kids don't really lift so it's kind of like a weird so go on between go on Facebook find a group of moms with young kids who work out only because you know I notice for myself this is important this is just just great just put it great yeah we have a forum we'll put you there if you're not in there by the way there's a lot of moms in there but it's just just to talk to people and hear about their same struggles it makes you feel less like you're on your own you know like when you it's like when couples hang out with other couples with small kids you start to share stories and then you're like oh okay I guess this is normal I was losing my mind but it's it makes a huge difference just to know somebody's kind of going through the trenches with you and stuff for sure totally totally one thing I've noticed too is like when I when I've tried to take that approach like goes to like this isn't enough or this is boring I want to have a barbell on my hand like how would you recommend like kind of like I don't know like positive self-talk is like kind of not my jam I feel kind of silly doing it but do you have anything else that you would recommend to like kind of get out of that mindset well let me ask you this you teach tennis right yeah okay so I've never played tennis if you were to teach me a backswing it would feel really weird and awkward for me I mean it would not be a natural whatsoever what would it require for me to make it feel like it was natural practice time same thing with positive self-talk we're so conditioned and do we do this to ourselves that we're so it's such an automatic thing to have negative self-talk that anything other than that feels hokey weird like I'll go you know oh I'm I'm great I'm doing good like I don't feel great like this is so stupid this is like new agey crap the more you do it the the the more natural become so think of it that way you think of your students like okay I got to just keep practicing this and make it a conscious thing like you're you know like you're in your head and you're going to say like this is not enough no no this is this is more this is what I need to be doing and just and say it out loud don't say it in your head say it out loud you'll actually build a the practice will develop faster if you say it and it sounds hokey and weird but the more you do it the the more it'll become automatic and that's just the data shows this across the board so it's something that's not natural which is why it feels weird but it works it definitely works at the very least it makes you aware of your negative self-talk because whatever negative self-talk you're aware of there's like that's like the tip of the iceberg there's so much more that just happens subconsciously that you're not even paying attention to well hopefully we've earned your respect too and you could also lean on the guys told me to trust the process I'm actually going to be blown away by me just following and sticking to this like let me see let me see let me see I trust these guys these guys seem to know what they're talking about let me see if I listen to them and just follow this process and then watch you'll see at the end of it we it always ends up blowing people's minds especially people that are coming from your place where you you have trained at a high level and it really feels like there's no way this could make me feel better or there's no way I'm going to get gains or do well with the and it and it has done that every time for already including ourselves yeah well you got a double whammy to Danielle where it's almost like you feel like complaining about how challenging this is feels weird because then it sounds like I'm not being grateful I love my kids I love being a mom I don't want to say anything negative because it feels like I don't you know whatever and then you got the other double whammy which double which is doubles it which is that you trained at a high level and when you're an athlete at a high level you don't complain you just put your head down and you go it's like oh you're hurt so am I let's go don't be weak whatever so you got a but it's okay it's totally okay to be like this is this is hard this sucks yes I love it I love my kids but this is also hard and yes this workouts are not I like what I used to do but I just strung four days in a row of doing a couple exercises a and considering the circumstances I'm on a roll right now you know type of deal so that's you're fighting against your nature which has been developed over years just consider that yeah I don't know if it helps but like when we're going through it and not getting a lot of sleep and all that I just started looking at it as like this is medicine this is this movement this exercise is mental medicine for me because I need I need to to have this outlet so that way you know I have more of a positive outlook at the situation that like I know it's not ideal I know like I need more sleep like I'm I'm in the thick of it but this is actually my only sort of outlet right now to feel a bit better feel like I have some energy again and so and it's the right dose you do too much you know now we're overwhelming your body so just just thinking of it I guess differently it's really it's a different mindset and approach you have to kind of practice and work your way towards yeah it makes a lot of sense for sure and I feel like I kind of I'm maybe you guys I think you guys have said this before where it's hard to kind of practice what you preach sometimes like you're your own worst enemy and I I tell my athletes a lot of the same stuff that you guys are telling me and I've had my coaches tell me the same thing and like so I just need to like really just they screw it this is where I'm at and just kind of go with it be be your own coach if you need to separate yourself into a coach and student and then have empathy for the student that doesn't want to listen that's something that helped me a lot Daniel we're going to send you the maps 15 and then we're also going to put you in the in the private forums in there too but just did you get a chance to go through the the coaches the three days of teaching I did I just finished it yesterday it was awesome oh good I should have said that too yeah it was so much fun to listen to you and just like you guys are so like chill on the podcast you can tell that there's like true passion behind what you're saying and it really resonates you know not only in a trainer scenario for sure like you guys said but as I remember like searching for leads when I start first started and that like it was like kind of nostalgic and stuff because I had to do a lot of the same stuff um yeah but it was yeah it was great and I actually just finished the last day yesterday so I kind of just got the info about the coaching course you guys are doing too so that sounds pretty exciting down the road also awesome sweet thank you Danielle appreciate it all right thank you guys so much this is awesome thank you bye bye thank you you know what's funny is uh so I I have two one three and one and one one right and my brother and my cousin were right behind me so they they both have you know toddler and then their wives were pregnant and then we'd go to family parties and they look at me like so you know it's a like bro yeah you just wait bro like you have a toddler is hard and then you got a baby and they're like oh what's you know whatever you divide and conquer and you just work it's not that big of a deal I'm like you guys have sure enough for them to have kids I'm getting text messages from them my cousin's like I don't know if we could do it this guy's bags into their eyes like I don't I don't know if I could do it my other my brother's like bro this is ridiculous as he's like it's like how do we people even function how did mom do it with four kids I'm like I don't know how she did that understand they did it's tough man it's really really hard and then lack of sleep on top of it forget about it well I hope she takes the advice and I think that the I think the biggest thing that gets us in trouble and I feel like this was the last call or two is the all or nothing mentality where it's like you'd be so surprised if you just hey it's okay you maybe only worked out three of those you know five or six days this week and it's okay that you you know didn't do as much as you did the previous it is not a waste of time it's not it's not at all and it's the it's the falling off the wagon and going completely off the rails in the other direction that's what kills us and so hopefully she takes the advice follows the map 15 and we see her in there totally I've heard this this is my favorite thing what's it like having two kids under three and it's like you're in a bow it's on fire and you're holding a baby and then someone throws you another baby that's what it feels like our next callers Matt from Maryland Matt what's up man this thanks for taking my call I'm a I'm a big fan I listen to you guys all the time at work I was watching a one of your clips it was a few weeks ago when you were you had you brought on somebody and you were talking about the the benefits of eating whole whole food protein versus whey protein powder and my question and I think you guys were more talking about like the the satiating effect of it instead of like the nutritional value but I was wondering if because what I do is I put protein putting mix in my protein and it kind of thickens it up and it makes it like really filling is there another benefit of eating the whole food protein outside of like the satiating satiating effect of like eating protein or is that is that good like to eat protein because it's it's really tough for me to get my protein because so I'm about 190 pounds so I try to get about 150 to 170 grams of protein but it's really hard especially with two kids getting you know chicken breast chicken thighs you know it's a lot of food so I I prefer to the protein powder so is using putting mix that really thickens it up is that is that good to get my protein I mean is there because there's a lot of nutrients in protein powder so is that a good route to go Matt what's your goal I'm trying I want to get down to about 160 to 170 I'm 510 so I you know I don't want to get like super big like I said right now about 190 200 I've I've lost about 10 15 pounds a couple months I have I have a treadmill at work and I have a standing desk but I do a lot of walking I try to lift three or four times a week so so that's where I'm at right now but I'm trying to get down to 160 170 to try to get trying to lean down right now and then when I lose the body fat then I want to go through like a block stage and maybe get up to 170 180 but yeah that's where I'm at right now well that's my goal long term goal and I I don't need to like I'm not on a time schedule like it could happen a year two years like I don't need it like you know by March or April yeah if it's the difference between you missing protein targets and you hitting them then go for it if if it's the difference between well I could do whole foods or I could do this this supplement which one's better we're going to point to whole foods now why are whole foods better they are more satiating although you're talking about protein pudding which uses casing casing is a very satiety producing form of protein collagen is would be the other the other one so they they're more effective at producing satiety than let's say way okay right but you know whole food whole foods have cofactors and combinations of nutrients and the whole food is what our bodies evolved consuming in fact we still to this day discover new things that are in whole food we don't even know everything yeah so just of timing with it it's just you know the way it digest the body breaks it down the enzymes required so it's just always going to be a little bit better now is a protein powder or pudding bad for you now if it's going to help you hit your protein targets and you won't hit your protein targets if you don't eat them it's better to have them than in that case so if you're telling me like it ain't going to happen consistently with food then what do you think about the shakes and the in the pudding then I'd say go for it no problem because right now I'm I'm probably I can get easily 100 125 grams from I mean I do eat thighs the chicken breast tends to be a little bit too dry for me but getting that extra 50 sometimes 100 grams it's just easier for me to throw 3 or 4 scoops and I I use true protein which is like I don't know if you ever heard that it's a mix between it's like 35 percent Cassine 20 30 percent way and then the rest egg protein so it has that thickness to it but I mean I make it I I put a I put a little bit less milk in there which actually really thickens it and I mean I can actually eat it over two meals and it's pretty it keeps me full for a long period of time yeah you're fine I mean do you like cottage cheese now now I was going to say let's that's nature's nature's you know after approaching I'm always trying to get my clients to do this through whole foods I mean and then we use the shakes is like the emergency thing it's that if I can't if I can't hit it that I'm going to use it to sales original point which is you know are you better off you know not hitting your your protein goals and just just to skip the no of course not like I want you but if you got yourself in a place where you're barely getting you're 190 you're barely getting 150 to 170 and that that's you taking in a protein shake of I don't know how many grams of protein where so now almost almost half or a third of your your protein is coming from a protein shake I if you're a client I'm really let's figure out some other ways to go through Whole Foods and I would probably first look at breakfast since this is normally that the more challenging place for people to do it I my clients that always struggled with hitting this number of grams of protein was because they had either no breakfast they had coffee and a donut for breakfast they had just oatmeal for breath they had these breakfast that had like no protein or or they have four eggs and they think that's a high protein that's super low and protein like is one of the best strategies you can to set set your day in the right direction and I think there's value in us figuring that out versus just defaulting to I can't hit 150 I can't get there without shakes I'm just going to always do shakes I would be working with you to like let's let's find some some places that we can start to change some habits and behaviors my favorite go to I've talked about it many times on here is whatever you have for dinner because the size and you know throw some eggs and cheese on it in the morning so it's quick you know throw it in an iron skill it don't even do anything fancy with it and just drop three or four eggs on top of it and sprinkle some cheese on it take you five minutes because you're just heating it up basically and cooking the eggs and now you got this brown beef amazing yeah you got this 40 50 gram scramble in in the morning and if you want to wrap it up at a tortilla to make like a whatever you know whatever will get you to do it consistently and start your day off with then you're at 40 50 grams of protein right there and then all I really need you to do is get two more meals or you're getting 40 50 grams of protein and now we're getting most of this through whole foods versus defaulting to like I only do this and so you have to do the shakes all the time also keep in mind okay and even though I don't have the anything to prove this to you that this this company is doing this but it's in the the the supplement company's best to push the limits of saying that we have this much protein in it when it really only has this much protein and we're this low of calorie when it only has this because meaning they can be off by 20 to 30 percent on their FDA FDA says 20 right is that the standard yes FDA allow I wasn't aware of that yeah FDA allows them to do that and think about it you're in the business of you know selling protein bro that's that means always better that means if it says 40 grams it could have 32 yeah so yeah we can have less protein than what we're saying it's not as good as Whole Foods you're also low as it is like yeah I just I even though it's okay it's better than not doing and I'm not I'm not hammering protein shakes we all use them in here I just if you're my client I'm really trying to solve where why can't we get this through Whole Foods and finding ways to to incorporate your diet I mean that was this is what I would be pushing you to do okay and is that the same logic apply for like I load up on them sometimes and you know I can have three or four a day and you're talking about that many you're talking about getting yep you know yeah 60 70 grams of dietary fiber and sometimes that could be too much yeah that's a yes the same thing yep I look processed foods when we talk about processed foods that includes the foods in the supplement in fitness industry a bar you know your your birthday cake flavored quest bar is not a food that exists in nature it's been highly engineered all these things are engineered foods right so you know they fall in that same category and I tend to be better than you know a snickers bar although sometimes they're not but yeah always always try to do it through whole natural foods but if it's the difference between you consistently missing protein and you hitting protein then go for it okay all right okay sounds good Matt are you following a maps program right now I'm sorry what are you following a maps for one of our workout programs are you what are you how you train now now not right now do you have any or no no are you talking about like a lifting program yeah yeah that's what we do no lifting wise I've always I have the fitbot app that you know creates workouts for you but that's that's always been like my my weaker points is like the lifting part you know fine especially now I have two kids under three it's finding time to lift sometimes in the morning when I work at or when I wake up and then I'll eat a couple hours later sometimes I lift at lunch just finding time but you know I used to lift five six days a week now it's I try to stick to maybe one full body a week and then like a upper lower split on the weekend if you could do if you could do at least two or three workouts we'll just send your maps and a ball what what kind of equipment you have at your house also I mean I I mainly work out my garage I got a bench I got a couple treadmills I got the Bow Flex adjustable dumbbells that you can actually you know set from five pounds to a hundred pounds I've got a bar I I got a lot of I mean I've got a pull-up channel bar I got I mean I've got I've got it all do you have a spot rack yeah yes I do oh yeah maps and a ball follow that program we'll send it to you you can do two days a week on it two days a week full body and that program blow away whatever the do that work on getting a high protein breakfast just let's just stick to those things things you'll see some good results yeah and that that programs on your website no we're gonna send it to you oh okay email even though the money you're gonna say from not buying quest bars with well totally paid for the program we'll send it to you for free because they they get expensive yeah they do just do those two things okay right for now and then we could we could talk later like just follow maps and a ball the way it's laid out and making conscious effort to do what I said for breakfast okay do those things and don't and I mean and still have your protein shake if you need it but do those things alone and just let's watch and see what happens yep okay sounds good I appreciate it fellas all right right massive frustration because this just illustrates just how shitty our our spaces people are willing in them the data will show this the numbers was they're so willing to spend hundreds of dollars on worthless supplements and I say worthless because whole natural foods will crush them there's I understand this value we sell supplements to we work with sponsors but they would spend he spent thousands of dollars on quest bars if he's eating three or four day and he hasn't bought a fucking workout program which will blow those quest bars away in terms of results and you buy it once you'd ever spend another dollar on it again it's insane to me and it's a distorted it's because our space is completely distorted what's truly valuable and what's not valuable everybody thinks supplements are so valuable when in fact it's the programming is one of the most valuable things you do yeah and I just don't I mean it like I know what we were saying originally was but the reason why I want the direction I would never let a client just like give up will never get dismiss it yeah I know it's like okay let me let me probably in a little bit more like what's lunch look like what's dinner look like what are your serving size what choices do you go and like because that you want to get to a place where you could get what your body needs nutritionally through whole foods and now I love supplements I love bars and shakes for the you know one off situation or the occasion that you're on the go or oh man I just didn't get a chance to do that but we want to get to the place where we train ourselves to be able to feed our body what it needs especially if we're trying to build muscle or lose body fat like give it what it needs naturally first and then of course then we can make adjustments and pivots when we have to but you just don't want to just give up on the fact I just can't do it I'll just I'm just going to have four birthday cake bars in a in a way shake every single night it's like that's just you're not going to you're not going to see the results that you want to see going that way our next caller is Lauren from Texas hey Lauren how can we help you hi hi um okay so I have a three part question um I sent an email back at the end of October and then I decided to get my blood work done because I sent that email because I thought y'all might say to go get it checked out okay so then I got it checked out and my blood work was horrible so then I sent another email asking about how to work out with all those issues okay um and then but then I actually got my blood work we done last week and so now I have updated hormone levels okay so um so first um I sent a picture in and first my first question is my arm fat is ridiculous and I need to figure out how to get rid of it um and then the second one is I'm thinking that my muscle is more like rib by muscle like from Dr. Gabrielle Lion and I need to figure out how to make it more the lame muscle does that make sense y'all remember that episode yeah yeah we do okay yeah okay and then um and then my new blood work um my first hormone levels my progesterone wasn't registering but now they are they're normal but now my testosterone is not registering so now my testosterone is like zero okay all right so what is your workout looks like an email if you don't mind I teach group fitness classes two days a week I teach a cardio class called high fitness and then I teach a my own strength format that I call simply strength so I do that back to back on Tuesday Thursday um when I sent the email I was lifting full body Monday Wednesday Friday but um if you have the email from November the second one you'll notice that we had a pretty big significant change in our life so um I now have to work part-time um so now I'm bartending during the day Monday Wednesday Friday pretty much okay um so on top of just in the email all of my family chaos that's details in there no worry okay kids family stuff working full-time teaching two cardio type classes per week and then training you know and our hormones are off yeah of you're doing too much yeah yeah um as far as your yeah now you're the classes you're teaching are you doing the workouts with with the group um high fitness I am um that's um it's not like Zumba because it's not dancy I mean it's got burpees tub jumps and jacks stop yeah stop stop doing them stop yes yeah listen to me oh this is what you're all this is killing you okay I know I know you're everything all those classes that you're doing when you're doing the workout you are not helping yourself with your fitness goals if anything you're hurting yourself especially with the accumulated stress here's what you need to do teach those classes but just teach them just walk around and instruct them do not do the workouts that's number one number two lift weights twice a week full body that's it focus on getting stronger as far as the the the body fat on the arms is concerned as you get leaner overall those will also get leaner so wherever your body stores body fat is where it stores it as you get leaner then your body will burn it as so the typically the first place you gain body fat is the last place you lose it but there is no magic like spot reducing method for choosing an area to burn body fat from and then and then doing it that way so yeah you got a lift weights twice a week like a like you're trying to get strong we will radically shift the body fat percentage and your hormones if you literally do just what he said which is cut out the doing the classes full body so we'll do maps in a block will send you also the one thing I add to that hit your protein and take every day that's right do you know how many grant approaches I do that okay yes that that was in the email on the days that I teach I aim for 150 and then on the days that I don't teach I try and do 120 because my goal is to be down to 125 okay and down to 133 now I did an in body scan yesterday so I'm down to 133 I have anabolic with my new work schedule though I'm not sure so high fitness I have to like unless I just let that class completely go I have to teach that with them because it's choreographed like every song has its own choreography my strength class I I can I don't typically do it because I have 30 plus people in my class so I like do like the first two reps and then walk around and check form wait wait hold on so the high fitness let me let me let me picture this real quick because you might be able to so high fitness you're doing like you're moving from one movement to another type of deal yeah so like every six like every 16 counts is a different move okay so do the first one stand up and then keep going keep going all right ready we're going to switch to this and then do one or two and then get a literally minimize the amount of the workout that is a garbage workout that is going to encourage fat storage and encourage muscle paredown which is what's killing you on top of all the stress so you need to do you need a minimal like minimal workout during that class and then if you want to do any activity walking don't do cardio don't go running don't do that stuff because the two high fitness classes I teach those are the all the cardio I do okay do you know what you are except for like walking and you know when I'm bartending when I'm at the bar I get like 15,000 plus steps yeah good and do you know that's just walking do you know how many calories you're burning at maintenance burning no like whatever your basal metamall what do you eat every like what's your maintenance calories sorry my maintenance if I wanted to maintain when I sent the email I think I was 143 pounds and my maintenance was like 2000 so I've tried but I know I have like a ton of body fat to lose so you can see so now I'm at like 1800 I didn't want to drop it too low because then I need I don't want to build muscle you know like right now I can only dead lift 170 and I want to get it up to 300 this year like that's my goal is that do you think that's reasonable 300 pound dead lift for a female your size is like that's ungodly I mean I like I like it as a goal yeah that's great yeah I think okay I think 230 is reasonable we'd need to rack could you training dead lifting is my jam like that's where I want yeah 170 is amazing yeah you're already pretty strong you're already possible yeah we have to right we shift what you're doing yeah you got you got to just focus on getting stronger I would not cut your calories yeah I also want to point out something else because I've heard you say at multiple times already continuing to reference your weight I don't give a shit about your weight so I actually would want you probably not to weigh on the scale during this process I know in your head you have this pound that you want to be at weight wise you need to get rid of the scale well let me ask you this here's I'm just just to support Adam or maybe not I don't know how do you feel when you get on the scale and you gain a pound I don't like it yeah ruins the whole day makes me mad yeah I mean I'm okay with it but you know you get rid of it yeah you get rid of it right now it's it's affecting your behaviors and you're going to do over in the trash you're going to over correct or whatever just because the scale shows you hold a pound of water or whatever take the scale throw it out don't weigh yourself for probably 90 days don't cut your calories only pay attention to your strength in the gym try and get stronger in the gym hit your protein targets and don't do your classes when you're teaching them and then slowly but surely your metabolism is going to start to move in the right direction and then the fat loss will get a lot easier if we don't stop this train you're on the road to unsustainability you're going to be on the road towards this is going to feel more than impossible you're already close there you're doing 1800 calories and you're doing 15,000 steps a day and you're doing some sort of a workout five days a week that's fucking crazy yeah that's way way your body your body is resisting the typical white woman yes you are right you're right let's be honest yes no I appreciate and I appreciate that self-awareness because this it's so common that we get ourselves in this position but and the and the blood work it's telling you I mean the and then you add in the fact that when you do all this and then the hormones are at a balance like that then nothing you're doing is is you're not getting any reward you're not getting any reward for all the work you're doing you're just really treading water you're just treading water you're teaching your body to learn how to burn less calories that everything you're doing right now is teaching your body to burn less calories and how to store body fat more effectively you're literally strengthening your body's ability to hold on to body fat right now we got a reverse course don't wait do not do not weigh yourself for 90 days get out of that 90 90 days going to mess up what's going to mess with your head I'm going to put her in the form so we can keep an eye on you and listen and yell at you once a week listen we'll get an army to I'm used to being yelling no no no listen Lauren listen I we've seen this so many times which also makes us feel very confident that you'll reverse out of this if you do what we say and you're going to be blown away at how your body responds so we've seen this so many I know we know exactly what's going to happen if you do what we say and what's going to happen is you're going to get stronger and slowly you're going to start to see and feel fat fat come off your body and then you're going to get that snowball effect and then by the end of this if you do this well and consistently you're going to eat more at the end of it while you're leaner than you are now so we're going to put you in a sustainable place but the the path you're on now is is the path towards unsustainability and impossibility we even know what the hurdles are going to be which is why I'm telling you to throw a scale away because I know that if if you do what I tell you to do there's a very good chance we might go up three to five pounds in the next 30 days but I don't give a shit about that what I care about is hearing from how you how you feel and if you're getting stronger like that's what I want to be able to do I want to be able to lean into that 300 pound goal like Richard Richard try to get yes I love that's why I like it as a goal I think regardless if it's a lofty one I don't give a shit stay focused on that like that we are trying to get strong in the gym we're trying to lift heavy weights and we're going to hit that protein intake we're going to reduce about of cardio stuff that you're doing and just pay attention to your metabolism that's what we're doing attention to your energy your mood your sleep your libido like all those things are going to start to improve before you see any visible aesthetic changes those all those things will start to move in the right direction it'll help and it'll happen though Lauren trust the process okay we're going to we're going to say all of that want to accept it that's why I'm putting you in the form and that's not to yell at you but to encourage you as you go through no I know this love you know accept it with anabolic though I already own anabolic I own like 13 else programs I have a lot I'm just not sure like that that's not going to be too much with working to like the bartending two days two days a week there's a two-day version of just a two-day I do the two-day version you're fine the other option and if you don't have it we'll send it to you you have maps 15 yeah I do that's what I've been doing is the maps 15 advanced that's what I've been doing before I would go into work so like I'll teach Tuesday Thursday then Monday Wednesday Friday I'll have to go in until 10 so I would go and do like two or three lifts like sometimes I combine them a little bit and do two or three lifts and then go to the gym or then go to work yeah no you'll be good just fall do we say you're going to you're going to feel you're going to feel real good. Okay. All right. All right. Better say hi say hi in the form. Okay. I want to check in from you this week. Just letting us know you started the process. Okay. All right. All right. You got this. All right. Let's do it. Yeah. All right. Thanks. Thank you. Yeah. Yep. You know it's group X instructors or group exercise instructors. They the ones that struggle it's like clockwork. They do the workout with their class. Yep. It's like oh no. I don't do all that stuff. It's like what about your classes? Well yeah. I got to teach them. I got to follow along the workout. I got to do it's like you're doing a bunch of non effective workouts for the goals that you have. I mean these are these are my favorite clients. I mean one she's right. It's very very common. But I mean you you radically changed this person's life when you get them to figure this out because oh it just feels like the amount of work and effort that she is putting for she is hitting her protein and take every day. She's training five days a week. She's teaching two cardio classes. She's getting 15,000 steps. She's working. She's raising kid. I mean she's fucking doing it all but not getting any of the benefits of it because it's too much overdoing all of it while also under eating and you just need to get to a place being in the dirt real fast and if we do this right she wants to do any of those cardio classes. She'll have to lift two times a week. She'll get stronger. She'll be able to eat more calories. She'll be leaning out and tightening up like she wants to like it's it's there Lauren, but you just got to trust the process and throw the fucking scale away. Do it. Look, if you're a trainer or coach, we have a course that teaches you how to build your business. Mind Pump Fitness Coaching.com. You can also find all of us on social media. Justin is on Instagram at Mind Pump. Justin, I'm on Instagram at Mind Pump to Stefano and Adam is on Instagram at Mind Pump Adam.