 Our next caller is Aaron from New Hampshire Aaron. What's happening man? How can we help you? Hey, what's up boys? How you doing good, man? Hey before I jump into my question I wanted to say that I'll be at the NCI conference in Phoenix next week So I was really excited to hear that Adam and Sal will be there. Yeah for sure. Sorry. Sorry Justin's not coming He wants to hear me talk make sure you come up and say hi for sure though. Yeah, absolutely I will so just a little bit of context before I jump into my question I've been training for 10 years and I got into fitness for the same reason as many people which is that I Had some body image issues which really traced back to middle school when I was overweight And ever since I got into training I've been an advocate consumer of health content including mine pumps so I've listened to you guys since 2016 and I never miss an episode and I think between the show and the YouTube channel I think I've probably consumed just about everything that you guys have put out and I've also run through several of the maps programs So the past year has actually really been a big turning point for me on my health training I turned 30 years old and I also had my first kid which was my son and with that I committed to finally overcoming my body image issues and to Focusing on performance which is something that I knew for a long time that I needed but I've just really been putting it off and I got maps green and jumped into it and it's really been awesome. I absolutely love it it's my favorite maps program and I can Frankly say that I'm finally training because I love my body and not because I hate it And I feel really confident in my physique and everything just feels really good right now I'm in fitness now for quality of life I know Sal you've talked a lot lately about how you're in fitness because of how it helps you at sell and all the other parts of your life And because it's good for your mental health and it's really the same way for me at this point finally So I wrote into you guys because I have an interesting new challenge coming up Which is that I'll be having two hip surgeries over the next year So I'm gonna have limited access to my lower body Although obviously I'll be able to do some stuff with my upper body So I'm just wondering what you guys think I should be focusing on from a training perspective during this time Yeah, no, that's a that's a good question You know, it's funny is that my my answer is gonna be different now that it would have been even just 10 years ago So studies are there's some interesting studies on this and they've actually done this with people where they'll have one limb Immobilized like the left arm and then they'll have the right arm not immobilized and they'll have the control group where They don't do anything with both arms and then they'll have the other group Well, we'll train the arm that they can move to see if it creates a greater discrepancy if it Results in you know bigger imbalances or whatever and what they found was When the people trained the arm that wasn't immobilized it actually prevented some muscle and strength loss from the arm that was Mobilized now in the past I would have told someone don't train the parts of your body that can move because you'll create a bigger imbalance later on It's harder to fix that's not true at all So when you aren't able to train your lower body continue to train the parts of your body that you can it'll actually prevent Some strength and muscle loss in your lower body and then before that even more importantly Go into your surgery feeling strong and a healthy because you're gonna lose some strength and muscle It's just gonna happen, but the stronger you go into it the the fitter and more healthy you go into it The better the recovery is gonna be the better position you'll be in and then of course don't forget about muscle memory It's a real thing. It's very effective. It's really cool. So once you heal you'll definitely notice Oh my gosh, I lost a lot of strength and muscle if you do everything, right? It'll come back very quickly and then the finally Creatine the wonder supplement. They're not they're showing that creatine supplementation results in less Muscle and strength loss during recovery from surgeries than when people don't use it So those will be the three things that I would recommend what Aaron, what did you say? When's the surgery coming up? December 28, so it's a few weeks left. Okay, so you are coming up close Yeah, I mean my advice would not be any different than cells I mean, I really would just the best thing you can do is to go into it with the most muscles So staying consistent and building as much as you can going into that so we could we can mitigate how much we lose Creatine will help doing will help doing that. But yeah, I would not stop I just continued training my upper body working core doing a lot of unilateral stuff I would do that for my upper body and then I wouldn't fret about what the muscle loss It's inevitable. It's going to happen because it will it'll come back pretty quick And I think that's probably the most important part of this conversation is I would actually I would love to follow up with you after the surgery when it's time to get back into things with because to me That will be the most important thing and the the thing that you'll have to be careful of is You know, we tend to have this tendency, especially when we've been consistently working out You see you lose this muscle you start to feel better And then you can want to get after it right away and you kind of set yourself back. That's very common so to me What what you do afterwards is even more important than what you continue to do why because yeah I just do some upper body stuff continue lifting. That's pretty general advice But when you get out how you're feeling how you're moving and what we kind of focus on really Really matters more. That's gonna be the the hardest work is to be able to control You know the tendencies of wanting to keep going because you felt good You feel good right now and you want to get back to that place However, it may take a bit longer for you to heal and be able to adjust But to find those thresholds and to kind of slowly kind of work your way in that direction all of you know Those gains will come back. That's that's gonna be inevitable Just it's the gradual approach that's gonna win you the longevity in your pursuits for for maintaining this kind of fitness Yeah, isometrics are really good by the way when you get to the point when you can start moving a little bit Isometrics, you know, they're safe because you're not moving through ranges of motion They activate muscles. Are you gonna have access to a good physical therapist afterwards Aaron? Yeah, yeah, I'll be doing lots of PT I've actually been doing PT for about a year and a half with him leading up to the surgery Oh, we do a PT. I also have a lot of equipment at home Now do you have a therapist that comes to your house or do you go to a clinic? No, I know y'all are working with Luna now But I actually go to a old-school traditional if you if you want someone to come to your house If you want to do supplemental physical therapy and it's super convenient go to Luna They'll send someone to your house and they'll work with the current therapists And I think it's probably gonna be still be covered By insurance, but I think your therapy is gonna be key a good physical therapist is worth Their weight in gold when it comes to this kind of stuff. What are they telling you Aaron? What's the time frame on that? I don't remember last client that I trained with hip surgery What's the time frame on recovery and getting back to things? So between the first and second surgery there has to be at least four months that pass He said probably somewhere between four to six months And I'll probably be on crutches for about a month after each of them They're not it's not as severe as a hip replacement because it's a brief myth But probably about a month on crutches. Okay. Yeah. Yeah, I think I think you're gonna be okay But it's good the struggle is gonna be mental that's gonna be the big struggle, you know It's the in-between aspect and stuff, but you'll bounce back quickly if you do everything, right? And you're you sound like you're going into it pretty fit So I think if anybody has chances of a really good full recovery, it's gonna be someone like you and I know that this isn't Advice related to really muscle and fat loss and movement But you know what when I have situations that are obviously I've never had hip surgery But I've definitely had knee surgery and I've torn my Achilles and I've been basically Locked down from doing some physical stuff I always like to find Another area in my life to put my energy and focus on it with growth related like so And that could be a lot of things it could be diving into your relationship or to family stuff It could be reading but find an area of Growth that doesn't you're not limited to by your legs and your movement to kind of focus your energy on so you don't Get discouraged by what you can't do and you know to me like that That's always been able to get me out of these places where I'm Incapable of doing something or I'm limited because of something that I can't control And then I feel I use that opportunity like well I can't do any of my legs stuff right now and I can instead of and instead of dwelling on that and well You know that opens the door for me where I would be training my legs at least you know Two hours out of out of a week now I'm gonna read instead or I'm gonna do something else that is that's going to grow me somewhere else in my life And I think that does tremendous things for for your overall health So Adam is there is there anything in specific in the in the library that you'd recommend? Oh What are you into right now? Obviously you're into fitness I get that but that's that's boring for me to read So I what do you what do you also are you into or is there stuff that you're into with like? Investing in finance or personal growth like where's your head at? Oh, yeah, all of that I'm also a marketing professor So I do a lot of business books about personal growth Finance relationships anything like that. Okay. Have you read the book sway before now check that out So since you're into marketing and you like that check the book sway out. That was a fun read for me Long time ago. I forget the author I'll have maybe a Doug will pull it up and then you'll catch a Clip of it after we post this up, but start there and then hey message me I you know people message me all the time about what they're reading and give me I love to talk to people about what they're currently reading and give suggestions So I do have plenty of suggestions, especially if you send me like over like three books that you really like Normally one of them. Maybe I've read or I'm familiar with them and I can give a good recommendation to something related to that Awesome sway. I got it. All right, man. Thanks for calling in. I appreciate you guys. Thank you so much. Take it easy. Thank you Yeah, you know, this makes me I think back to the last like major Isher issue I had physical was when I had shoulder surgery. I had my AC joint resected and I remember the doctor give I don't remember what the time frame was but they told me something like You can't work out for something like eight weeks or something like that And the challenge is this is that as a fitness professional You have a better pulse You know on how your body's moving and what you can and can't do but then the flip side is your tendencies to want to push it Oh, yeah, but I'm very I was very proud of how I handled it. I remember I went to the doctor for one of my first or second follow-up appointments and He said, you know, can you can you can you lift your arm up a little bit? And I went all the way up and you looked at me like What the hell I said, well, I'm a trainer. I know correct correctional exercise I've been working on on my own and the doctor was blown away and then he said, you know, it's funny Sally goes We give these like time frames for for how long you need to be off You know your legs or how long you need to not lift anything over 25 pounds to the average person It doesn't do what you do to keep them safe. He goes, but it's obvious You can move things a lot faster when you had to know how to apply the right exercises and techniques Yeah, it's pretty remarkable when you put the work in and you go into something like that or even like, you know Pregnancy for instance, like how quick the rebound is when you know, your body has that kind of Muscle memory and it has that that work already established it remembers and you're able to kind of really rebound quickly Yeah, my mind's still on the book thing Doug What was the name of the book you and I read last year a story brand was that oh, yeah How to build a story brand I believe how to build I think it's just called a story brand called building a story building a story That's another one Aaron So if you listen to this afterwards when we when we publish that's another good read for your field and what you're into If you could recommend that book that you're on the cover of Adam stupid Crazy This is a and I again, I know it's not related to muscle and movement stuff like that. No, I thought that was great advice Yeah, I just think that You know a lot of times we get so focused on what we can't do When it's related to a lot of things in life not just working out in fitness and when you're going through something like this where Especially if you love fitness. Yeah, right or you or you like in his case He has just a lot of momentum in this direction and his pursuit of health and getting shape and he's probably feeling Really good. It can be very discouraging. You feel like you're in the doldrum I've dealt with this quite a bit with athletes, especially to where they get injury and it's just it's detrimental because that your mind It just starts spinning and it's like what I can't do what I can't do what I can't do What can you do and I love that because it's like, yeah, let's refocus that and let's work on ourselves There's more aspects to life than just this one harbors Hey, if you enjoyed that clip you can find the full episode here or you can find other clips over here And be sure to subscribe