 And I'm going to tell you something right now, strength feels attractive. When you start to feel stronger, that makes you feel more confident and starts to make you feel more attractive. And it's compounded with the empowering feeling or the empowering aspect of the fact that you are choosing to do this. You're doing this thing and it's improving your body and it makes you feel more attractive. All right, today's giveaway maps, anabolic, the program that started all free for one of you viewers. Here's what you got to do to win. Leave a comment below in the first 24 hours that we drop this episode. Subscribe to this channel, turn on notifications, do all those things. And if we like your comment and we pick you, you get free access to maps, anabolic. Also, this episode is for moms out there, for Mother's Day. So here's what we did. We took all of our bundles that are most popular with our moms and female listeners and we put them 60% off. All the ones that women tend to like the most, 60% off. Not 50, but 60, huge discount. Here's what they are. We have the Fit Mom Bundle. We have the Bikini Bundle, the Build Your Butt Bundle and the Fabulous Forties Bundle. All an additional 60% off. So if you're interested, go to mapsfitnessproducts.com and then use the code MOM60 for that 60% off discount. By the way, this ends midnight on Mother's Day. Okay, so you got to take advantage of this soon. All right, here comes the show. You know, one of the top topics I should say that used to come up as a trainer, training lots of regular people was just parents not being able to find the time or make the time to take care of themselves, especially moms. I used to get this a lot with the moms that I would train and I know that, I mean, you guys both train in similar environments. I would say the majority of the clients that I trained were women and a majority of them were moms. So this is like a common thing that I would have to work through was being able to find the reason, the time and then, you know, the motivation or the consistency around finding the time to take care of themselves. So I think we should talk about what this is all about. Real quick though, what do you think that is? Like I totally agree. I'd say somewhere between 65 and 75% of my clientele over two decades was moms. Yeah. And it wasn't just me and then the rest of my trainers had total different. Like it was pretty, that was pretty common for most trainers. I would say a majority of personal training clients are women and then a majority of them are moms. So it's more common. Yeah. So what do you think it is about moms that drives them to actually look to hire a personal trainer versus any other demographic? What do you think that is? Well, I think in general, and we're going to make some generalizations here, but you know, the whole stereotype of the guy that doesn't ask for directions. So I think part of it is men are less likely to ask for help. That's half right away. Right away, I think half of the reason is just men are terrible at admitting that we need help or admitting we need directions. I think that's been proven already. Oh yeah. So I think that's already half. And then it's like, okay, well then, so we already know that you're going to get mostly women just because of that, okay, that we figured that piece out. But it did seem like I had a lot more mothers than I had like the, and I did train quite a bit of very successful single women that were, you know, 25 to 35 too, but not as much as I train moms. I think it's because, and we'll get to this, right? Because this would be a good topic. But I think it's because when they get to the point where they're like, okay, it's important to make some time for myself. It's important I take care of my health and my fitness that they're like, I don't have a lot of time to waste. I'm not going to- I've got to schedule this and be as efficient as possible. And it's, you see this all the time. It's almost like the martyrdom syndrome where you just end up caring about everybody else so much and scheduling everything revolving around everybody else. But now, wait a minute, I'm burned out. I really need to look at what I'm doing. And I would get a lot of moms like that coming in that just almost needed as an outlet. Yeah, totally. Yeah. I think that, I remember multiple times where I'd sit down and kind of have a mom sit down and prioritize her day of all the things that she has to accomplish. And it's crazy. They would always list all these things and never would you see themselves anywhere on there. They take care of so much and they themselves is like last. And I'd have it as like an exercise where we would do that. We write down and be like, where are you? And many times had women like break down like crying. So like literally having a realization that like, man, I don't even prioritize myself at all and like trying to figure out how do I unpack this and fix this because for so long I've been serving my kids or my husband or my household or all these other things that they are trying to manage and still not taking care of themselves. When they start to realize that if they prioritize themselves still first, which is really hard to get, I think a mom to make that switch that all those other things that are so important to them actually improve also. Yeah, they're more effective. Right. Yeah, I know, you know, I have a great mom. I love my mom. She's incredible. And but she would, she had a tough time. She still does has a tough time taking care of herself when there's her kids, her grandkids, you know, my dad and all those other responsibilities. I mean, to the point where, you know, we'll eat over at my parents' house once a week still. So we're almost once a week. So let's say we go there for Sunday dinner. She'll get the food out. She did all the cooking or whatever. And then she's like, no, everybody start eating and she's still doing stuff. And it's like, you know, ma sit down, eat with us. And she's like, no, no, I got to get this. I got to do that. And so it's like, she, she does it even with dinner. And I've had these conversations with her and I hear from her, what I used to hear from a lot of my clients, which was I feel guilty taking time away and doing stuff, especially when you have little kids, right? You have little kids that need a lot. And you're like, oh, I'm going to go take an hour out when I could be doing something for my daughter or my son or for their school. I'm going to go take a time out to go for a walk or go exercise. Like that seems, that feels selfish. There's something so admirable about that at the same time. It comes from a good place. It really does. But what really, if you take a step back and you look at it, it actually makes you not effective. And then over time, the thing that you want to do the most, which is take care of your family or take care of these responsibilities, you're not even able to do because you're fried or because your health starts to suffer. You just feel bad about yourself because you're not doing these things. So it has to be a conscious kind of decision and it's a tough one. But if you, what's that saying? You can't pour from an empty cup. It's like you got to be able to kind of take care of you. And part of the problem is that a lot of the moms that I trained, my wife is like this, my mom was like this, is they're so resilient. Like they can keep, it's like they have this endless reserve of like, I'm just going to keep, you know, beating myself up. Yeah, and keep going. And again, admirable, it's, you know, I look at my mom or my wife, I think warrior, like you're such a warrior for the family and for your kids. But we got to pause for a second. And, you know, it's like you have a car. You got to put gas in the tank and you got to, you know, take care of the engine. You got to change the oil. You can't just keep running the engine. Eventually it's going to break down. You know, I know we're talking about moms, but I also found a lot of parallels with the high-performing CEO, male CEO even, right? So, and just in general, that mindset of having to operate so many other things in life, it sometimes forces those people into thinking that themselves has to come last because there's so many other important things that they have to juggle. And I think the same realization happens for them when they start to really take care of themselves and prioritize themselves that all those other things that they're juggling that is so important to them, they don't lose value. They don't lose any sort of time towards them. In fact, you somehow, and they all end up finding this out, like so crazy, I now dedicate X amount of hours a week to myself for improving myself. And I feel like I'm actually getting more time in all these other things that I've been juggling for so long, but it's the transition or the bridge to get them there that is the hardest part or the challenge. I used to hear that from people all the time. And there's not a lot of studies on parents on this besides maybe surveys and stuff, but there are actual studies when it comes to business. And I used to use these studies when I would go and approach corporations for corporate membership. So when I used to run gyms for people don't know, right? So you manage gym and part of your responsibilities is getting new members, right? And part of that strategy is going to large companies and doing what are called corporate membership. So like I would go to, let's say I go to Google and I'd say, hey, Google has their own gym and stuff now, but back in the day, a lot of these companies didn't and I'd go to these companies and say, hey, you can get a corporate membership. It's a discounted rate. And then what it would do is it would cover the enrollment fee or maybe the entire fee of a gym membership and your employees would have access to our gym. And here's the statistics on the value that you get for every dollar that you spend doing that. And the statistics show that for every dollar that a company would spend on their employees' health and fitness, they would get $2 back in productivity and reduced absenteeism. So people would be less likely to show up to work late or be sick or callin' sick. They're more productive when they're at work, I said that. So for every dollar, they get $2 back in productivity and I'd show them these statistics. There's actual data that shows us and that sometimes would work and then they'd sign up. And then they would of course stick around because their employees would find value in it and they'd see that. There aren't studies on parents in this, but it's just as true. Like I work out early in the morning. I do that for a reason because it's hard to get it done later on in the day when things can get in the way. But I know when I work out, I'm a much calmer father. I'm a much more productive person here when we're doing the podcast. I feel healthier. I feel better about myself. I'm just more effective. I'm just more effective. So in advertising, there's a phrase where you trade dimes for quarters. So like, oh, you spend this much $10,000 in advertising but you get back $20,000 in revenue. Well, that's worth it, right? It's totally worth it. That's what we have with fitness. But there are definitely some challenges and there definitely are some stumbling blocks and things that get in the way of doing that. And there's also things to consider. When you don't have kids, when you don't have responsibilities, when you don't have lots of other things in your life, when you're just going to school and you live at home with mom and dad, you don't have a lot of, you have time. And maybe you think you don't if you're listening and that's you, but you do. Trust me, one day you'll realize how much time you have. Where you can go to the gym, you can waste your time, you can do all these different things. When you're a parent or a mom, and by the way, statistics will show this, data will show this, even working moms still do more work at home than dads do, so they just do a lot. You don't have all the time in the world, so there's some things that you have to consider when you say, okay, this is important, I need to take care of myself. Yeah, I mean, I'm trying to think of stories of growing up that, you know, my mom kind of shined and showed me an example of this, and she was really good at being consistently going to jazzercise and making a routine of movement and exercise. It was a really good model. That's why you like jazzercise. For me, that's not the only reason. It was very impressionable for me and my youth watching that. But either way, she brought me along and it was just a thing. It was like part of, you know, growing up, it's like, these are important things. Like, I'm not gonna, you know, like, I'm not gonna compromise this. This is something that's valuable for the way that I then can operate the rest of the day. And so she was, like, very much modeling that to me that, you know, health was something that kept everything in balance and kept us all unified as a family. So that was definitely something I took away. Do you guys think there was, there's a generational challenge here, though, too? Like, I see a major difference between this conversation. Like, I'm thinking about right now my mom, too, right? Like, comparing my mom to, like, Katrina. And it's way different. Yep. Yeah. And I think that, like, the... It's more acceptable, quote, unquote, now to take care of yourself and work out than it was before. I agree. I think that, I think my mom's generation, that wasn't really, at least not till later in her life, did that start, that conversation start to happen more often, I feel like. Yeah. Where Katrina, I had that already, she already had that built in her when we met, you know, almost 13 years ago now. And of course, you know, being married to a trainer, I'm sure that there was things that I instilled in her that just really pushed that even further, where that wasn't a thing for my mom. My mom, you know, what I got from my mom is, from, like, the motherhood side is, like, her resiliency, her ability to handle all this stuff. Like, my mom has gone through so much shit from childhood all the way to adulthood that I can't, sometimes I forget, you know, like, there's times when I've been harsh or hard on my mom about, you know, things that I went through and I think back, like, fuck, man, like, I think I had some things hard, like, she had it twice as hard as I had. And so a lot of my resiliency comes from, you know, watching the way she did stuff. But unfortunately, I don't think she ever found that balance or found that ability to, like, really prioritize herself and her health first. And I don't think she ever got the opportunity to see what would happen to all the other things that she was managing and juggling had she first prioritized her own health. Yeah, my mom wasn't good at it. She still isn't. Like, if I get up to, to, we'll eat dinner and I'll get up and I'll start putting dishes away and stuff, she'll take them out of my hands and try and do, and I have to, like, I have to argue with her. No, sit down. And then the way I get her to stop is I figured out a trick when I was a kid. The way to get my mom to do something would be to hug her and kind of hold her and she'd get a little irritated but because she likes being hugged so much, she'll stop. So I'd like, she'll take the dish for me and I'll be like, mom, stop and then I'll hug her. And I'll be like, I'm not going to let you watch the dishes that she kind of gives in a little bit and lets me do it. But she feels weird even when we get her to do certain things for herself. Now, later generations, you're right. They start to see the value in some of this. Like with Jessica, you know, I find way more value in paying for, let's say a nanny three days a week to watch the baby so she could work out way more value in that than in saving the money from the nanny so that she does that. And then what happens is she's not able to take care of herself. She's going to be far more stressed and I know what that feels like if I don't exercise. So it's very, it's very, very important. But again, you have to think of yourself like, you know, like a working machine. Like none of us would treat a machine that was important to our lives that way. Like if you had one car for your whole family and it was crucial that you had this car. It's got to take me to work. It's got to take me home. It's got to take the kids to school. That's the only way we can go grocery shopping. You would never ignore the engine. You would never not change the oil. You would never not fill it with gasoline. You would be like, oh, we got to take care of this vehicle because if we don't, we're screwed, right? So that's kind of the big, that's the big message here. So I get in the way that I would appeal and the way that I've gotten my mom to work out in the past is I've said exactly that. I've said, mom, I know you do everything for everyone else. You'll be better at doing things for other people if you took care of yourself a little bit. And that's the only way I could get her to kind of make some of those decisions. It's funny we're having this conversation. It was literally like two nights ago that Katrina and I, I mean, we just came off of this like five day stretch of us having the flu and she pour her, she was like managing everything and we're laying there finally like the first night of like Max falling asleep. I'm finally starting to feel a little better and she's just like, man. She's like, I'm looking at our schedule. I'm looking at all the things that I got going on with work. I'm looking at us being behind right now, like Max, like I can't even take him to school right now. And then she's like, and then I'm trying to, and she's like looking at her fingernails, right? She's like, I just can't, I have no idea when I'm going to take care of my nails, my hair, my face. And she's going through all these things like, and I said, honey, you know, this is one of the things that I said, this is like a next level of where we're at in our relationship, in our life. Like, and then also where we've reached like success wise. I said, you know, what's the point of working hard and like you are right now, cause you don't have to and making more money and not using that to buy time back. I said, you know, so many people, they chase these things that like monetary things like cars and jewelry and stuff like that. And if you're into that, there's nothing wrong with that. But when you, when you express something like this, that you've already made this connection that you know how, how valuable those things are to you, like to take care of yourself. Like your workout time is you, you've already figured this out. You know that when you get three or four workouts in a week, like you are such a better version of yourself. When you go get your hair done, when you get your nails done, like, and I'm so pro all that. So if you need to carve off money to have somebody support and take care of some other things around the house, around work, I'm all for all those things. And you should do that because you know that all the other things in your life that you're juggling only get enhanced when you do that. She's kind of sitting there like just staring off and still like, I don't know why I'm not doing that, I have the ability to do that yet I'm still not doing it. It is that selflessness. I think that's kind of built in moms that even when you know, like she knows, she's seen and applied it, still it's not the natural instinct to still do that. It has to be like deliberately scheduled. Yeah. You know, I've had that same conversation with Courtney all the time and she's getting better at it, but it's just, yeah, it's just always a constant, where do I need to take the kids? What do I need to do here? Like, how can I, you know, do all these things for the family and I'm like, you got to take time for yourself. You got to go hang out with your friends. You got to go, you know, be yourself and you don't really consider filling yourself back up. So you have that kind of energy and, you know, stamina to just keep this thing going. Now we're talking about our mothers and our wives. So I think I'll really get this right now. When I think about my clients and when I think about probably people that are listening to this more, right, which I think are closer to more like my clients, I think like the number one hurdle or challenge is I think they think they have to do so much more than what they really need to do and it just seems impossible. Because when you're someone like Katrina or any of our wives and they're looking at their day, if you thought you had to be in the gym every single day for hours and hours at a time and you got to do all this meal prepping and you do all these things to- And calculating the time. It's going to take you to get to your desired outcome and all that. It would be impossible. It would be impossible with all the things that they tend to manage. And so I think that's the number one hurdle for most people. Yeah, it's like why bother if I'm not going to be able to do this every single day? That's right. Which hopefully if you listen to our show, you know that's a total myth. You can be very effective with well planned and structured workouts that are really targeting beneficial adaptations meaning adaptations where your body changes and how those work for you. You can be super, super effective. I used to train, most of the clients I ever trained were everyday regular people who just wanted to improve their fitness and health. They weren't trying to get shredded but they did want to be relatively lean, strong and mobile. Most of them worked out with me twice a week. Two days a week, that's it. So it was two hours out of the entire week and then they would build in a little bit of activity throughout their normal days like we've talked about before where maybe you go for a 10 minute walk after lunch or you park further from the store so you walk a little further. By the way, this all adds up and actually makes a big difference. That yielded because the two workouts that we did were so good because I was their trainer so I knew what I was doing. That gave them phenomenal results and they were always blown away because we're always told that in order for fitness routines to be effective they have to be grueling and you have to do them all the time every day and your whole life has to be dedicated to that. And part of that comes from the worship that we have over fitness celebrities and athletes which that's their job. So, and number two. Oh, it's the marketing, dude. They've been marketed to look a certain way and when you hear a mom like 90% of the time they're not, I mean you get some that are like I want to look like when I was in high school, very few but you know, most are just like I just want to feel better. I just want to be stronger. I just want to be able to keep up with my kids. I just want to be free. And when you think about those things you don't have to have this set five to seven day a week type of routine. In fact, and you don't always have to have the same looking week which I always try and remind my moms too is like because you can ebb and flow with these crazy weeks. Like of course the last five days there was no way Katrina was going to be working out. She was taking care of all of us sick. Like that's okay. But it's learning how to ebb and flow with the diet and movement and then also learning how to strength train properly so you get to maximize and it's unbelievable how healthy and strong that you can be and how productive all those others be. It's not about trying to have this bikini body all the time and it doesn't mean that you can't chase that and get that also. But I think when you when you start to make the connection to how much it enhances all the other aspects it gives you a little bit more flexibility of like what is this training regimen look like? It's a quality of life enhancer and we think that the quality of life enhancement comes from looking perfect. That's the believe it or not someone might not believe me but you talk to anybody who's been working out for a long time over 10 years they'll tell you this of all the things that proper exercise does for you that improves the quality of your life the way you look is at the bottom. It's true. It's the byproduct really. It's that's actually a side effect exactly. It's how it changes your mental state. It's how improves your metabolism, your health, your mobility, your strength. Here's another one that's huge and this one was huge for a lot of clients that I trained. It's the one hour of quiet time that they get. It's true. You know, when you're a parent like talking to another adult dude when you're a parent and especially when you're a mom and like I said all the stuff that you do getting an hour where you know look my wife can't go to the bathroom without my son banging on the door or wants to sit in front of her and watch her go to the bathroom like she has no he takes a nap and she's like oh my God. I get no private time there isn't and so when you go and you work out for 45 minutes or an hour you put your headphones on you follow routine listen to a podcast like mine pump or you listen to music or whatever and strength training is great for this right because strength training resistance training you kind of have to be present while you're doing it because the movements are different. You have to focus on your positioning so you're like you get like this period of time where you're not getting bothered by everybody it's just you doing your thing. That alone gives you tremendous value. Then there's the mood enhancement effects from the chemicals that the chemical breakdown that happens in your body through exercise. Proper exercise has been compared to antidepressants when it comes to low to moderate levels of depression and anxiety and it's either as good or better for those things. It improves mental acuity and I know this sounds counter especially if you're listening right now and you're tired because you're overwhelmed there's a lot of stuff going on like I don't have the energy to go exert myself if you do it right that's the important thing here so if it's appropriate you will get more energy out of it so in other words it may seem like I don't have the energy to go do something well if you do it appropriately the energy you expend you get back twice as much so you actually have more energy from putting some energy into exercise so if you're if part of your struggle is I'm tired all the time how am I going to do this like again do it appropriately and properly so there's a lot that goes into that but you do it right you'll come out of it and you'll be you'll actually feel better at the end of your workout than you did going into it and then you'll start to feel better over time and it's compounding to the point where my this is my favorite thing to hear from the moms that I would train is they'd say this is after about three months of consistent exercise with me maybe a couple days a week and they'd be like I don't drink nearly as much coffee and I just feel like way more energetic like I just feel like I can do more I feel up more often like I'm able to do more things I don't feel like I'm dragging you know throughout the day or the on the afternoon she's like it's so weird that expending energy and exercise actually gives me more in return such a new concept for some people out there that you could work out in a way that actually energizes you instead of like depletes you of all of your energy and you know this is something why we bring that up so often is that there's a different way to approach fitness and to look at you know what your your workout can do for you instead of just trying to you know do the do apply the same martyr sort of tactics into the workout and just you know take it all on and try and beat yourself up beat yourself up through through the workout you know no this should this can be literally like therapy and it can really lift you up and it can mentally you know benefit you as well it's our fault I think that that's a relatively new concept because for so long the fitness space has pushed the the motivation hype and the martyr and the crush yes what they're trying to do is they're trying to capture all these people who who looked in the mirror and said that's it I hate my body I hate the way I look it's time to work out and then because they're through of this motivated self-hate kind of state of mind the fitness space markets to it and captures it yeah and says oh come we'll beat you up don't worry and then and then think how many how many moms are like disagreeing with what you said like oh no I've tried this before and it's exhausting and then I do it wrong yeah and that's exactly right and that's because they're they're coming from the wrong place and they're attacking the gym and this idea of like hey I went from no training no diet anything now I'm going to do this thing and this thing is like intense and it's like so far from where they just were it's like no I ain't going to be like you just sucked into that kind of group setting too and this is why we kind of bring that up a lot of times because it is fun and it's an experience but at the same time like you just kind of get caught up in the momentum of everybody else around you and you do too much and then yes it's going to totally exhaust you and it's not going to benefit you like it would if you're a really studious and paying attention to your body signal on your own and moving at your pace your pace has to be appropriate like I'm going to say something that might sound controversial but which is silly to me but you should feel better if you exercise properly from day one to infinity okay there is no period in that if you train appropriately will you feel worse now that doesn't mean it's not going to be hard or challenging but there's good challenge and then there's inappropriate challenge we all know what that feels like right I've had good workouts where I'm really pushing myself and I feel amazing I've also had workouts right trained inappropriately and I felt like I need to take an app afterwards or like I was dead and I couldn't work or you know I didn't have the energy to hang out with my kids so you should feel good from day one to day infinity that's one of the signs of appropriate exercise again it doesn't mean it's not going to be challenging but if it's appropriate when I would get a new client if they told me at the end of my first workout or second workout when we first got started oh my god I'm dead I'd be like okay we went whatever we did I don't care what we did even we would do one set of you know sit down and stand up on the bench it was too hard it wasn't appropriate you should not feel that way the way you should feel at the end is and I used to love hearing this to be like I feel better now after we worked out that's how you should feel you know here's something else that isn't talked about which is especially when you're a new mom and I again I've heard this from my wife might we have a one and a half year old she's pregnant right now it's the because your body's changing and because you're maybe you were even if you were fit before and now you can exercise your exercises go as much you just don't feel as attractive and I'm going to tell you something right now strength feels attractive when you start to feel stronger that makes you feel more confident and starts to make you feel more attractive and it's and it's compounded with the empowering feeling or the empowering aspect of the fact that you are choosing to do this you're doing this thing and it's improving your body and it makes you feel more attractive and I would hear that from from people I would hear that from husbands where they would because I was always friends with husbands and they would always tell me like dude my man I love the fact she's where she she feels amazing her and she's so confident confident yeah absolutely here's another thing if you do this right and we talk about this on the show all the time if you do this right proper exercise in particular strength training or resistance training speeds up your metabolism what now how does that improve the quality of the rest of your life you can eat more and drink more and stay leaner you know when you're trying to improve your fitness what can make it difficult sometimes if you do it wrong and you end up with a slower metabolism because let's say you lost muscle you did it the wrong way now hey I'll have a weekend I'm going to go away with my husband but I gained five pounds every time I do that because my metabolism just doesn't respond why is my body like it used to be now if I eat you know one bag of chips I can feel it the next day like what's going on if you do this right you end up with a metabolism that's faster which gives you more flexibility and leeway gives you a better cushion a buffer to everyday life and everyday life when it comes to nutrition is not perfect what you're busy sometimes you do have to grab something quick sometimes you do you want to enjoy pizza with the kids or you want to go out to dinner with your spouse a faster metabolism gives you it's like a get out of jail free card in essence because you burn it off naturally muscle does that proper exercise in this context for what we're looking here what we're looking at here which is limited time maximizing results build muscle boy does that make a massive difference which leads us to this next thing which is your time is limited so one thing to consider if this is you and you're listening to this this episode you're like that's totally me you're probably also like I just don't have a lot of time you don't have a lot of time to waste is what you don't have that means you don't have five days a week to just aimlessly exercise pick exercises at random or follow some you know social media celebrity workout program which is really just designed to get you sore and make you sweat yeah you don't have time to do that what you want to do is you want to train in a way that's maximally effective by the way that does not mean maximum intensity yeah it just doesn't mean like use that old go harder every time and apply that same method over and over again you got to find that right balance that right dose that's really going to propel you forward and you're going to adapt and you know acquire new strength and you know strength is definitely one of those metrics you want to pay attention to because it's going to tell you a whole lot about how effective training smarter not harder that's it look I I'm right-handed so I could write an essay with my left hand and it'll be a lot harder but I'm not going to write as fast or as effectively right so you want to train smart meaning and I've said this before a well-planned appropriate workout well-programmed workout done in 45 minutes is more valuable than a two and a half hour or three hour random aimless program or a program you just picked off the internet written by somebody who again they think that the value of exercise is just how hard it is literally 45 minutes done right will give you better results than two and a half hours done wrong so one of the big keys here is train properly and appropriately so that you the two hours that you do spend in the gym every week or three hours you spend in the gym every week to yourself really yields you tremendous return so you get the benefits that we're talking about and you're not just left with sore muscles and an hour of you know sweat you know there's one more thing I want to add as we got Mother's Day coming up that I think is such a powerful thing that some of my moms I think when I trained didn't didn't fully grasp I had some moms too that I remember dropping their kids off that were overweight and then they would leave and go have McDonald's and didn't take care of themselves but they cared about their kids so much that they didn't want them to fall in the same traps they did and so they would pay for personal training and I think what they didn't realize and what I love is that Katrina sees this and recognizes like one of the best ways that you guys can set your kids up is by by being that example like and so we make this something that there's always every week we have at least one day where it's a kind of family workout where we're in the garage and it's you know it's we have a plan that we're following but it's like loosely as far as the time and we do it Max has got his little table out and he's on there doing Play Doh with that and Katrina does a set and I do a set and it's like and and all I want from that and what I know will happen is that he just sees that this is a regular thing in our life like a it's fun time that's right and I don't want to I'm not going to be the dad who you know tries to push his kid into weight training early or I really want him to do these things it's the same approach that I had with the basketball thing like just show show up at the park he sees dad playing basketball mom playing basketball it's the same concept that and we're having a good time and it's part of our lifestyle like that's such a powerful thing that you can do as a parent and so if you know if you have a hard time you know figuring this out to take care of yourself first and you still are that it's because I know it's hard for a lot of moms that make that transition because they're their love for their child is just it's unmatched and so if you need to come from that place think like that you know if you if you can't quite figure out yet for yourself then do it for your kid and let them see you be consistent so you can set them up for an easier time with probably the things that you struggle with you know studies studies show that too they show that very clearly that what you say to your kids is like nowhere near as impactful as what they observe that's right and your behaviors it's like the smoking parent that tells your kid don't smoke don't smoke right and the odds of a kid you know picking up smoking is really high just because you know mom or dad does it for example it's unbelievable and you know and I know there's a lot of people that are moms now that grew up in the same kind of generation same era or generation as we did and we didn't probably have the same type of examples it's why I brought up our mom's didn't do that and so you know I had a lot of bad eating habits had a lot of bad exercising habits and I struggled a long time through my teens and 20s of kind of figuring this this all out and you know and it's not to blame my mother and parents for that but I do believe you know if I had a better example early on I probably would have pieced a lot of these things together sooner and it wouldn't been as challenging as it was to get there and so that resonates with you and you were someone that was like that also and you're now a mother like let that inspire you to to lead the family like that and to be the example so in hopes that your child doesn't have the same challenges that you probably know something else you said earlier too was about the spending money on time when they do studies on the value that we get for the money that we spend on things the value that we get from spending money on improving ourselves and the money that we spend on giving us more time is far more valuable than the money that we spend on things so it goes something like money on yourself so like learning something or learn you know working with someone to better yourself or hiring a trainer or you know paying for a gym membership you know spending money to give you more time so it's like okay I could get the streaming service or I could hire this person to do some of my paperwork so I have more time to do these other stuff for myself right and then experiences that was the other one so like spending money on experiences so like a vacation is more valuable and then things is down at the bottom so it's like you know I could spend money on this these pair of shoes or this new electronic or I could spend money on myself bettering myself or money to give myself more time studies show that that is so much more valuable you know it's funny to you talk about the other generation so as a dad I'll tell you so my dad is old school old school poor he grew up poor in Sicily and for him spending money on anything he can do himself is like blasphemy like why would I spend money on having someone change my oil or why would I have anybody do my backyard or any of that stuff right so when he sees me do that stuff it's hilarious because he'll tell me like why don't you just mow your lawn yourself or why don't you change your own oil I said listen dad I said I'd rather take the time first off I gave him the whole like you know business side of it and I said I could spend money on the gardener doing this or I could take two hours on my doing my doing myself but really I could take those two hours and make more than that money back by bettering myself for my work and that kind of stuff or and I could spend that time with my kids and I get to be with them more and it's totally valuable so I've had these conversations with my dad and he kind of gets a little bit but he's from that generation as well where he's like why would you spend but studies show this and it's very very clear so and you know and it's interesting because as a trainer I remember as a personal trainer talking to clients about investing in personal training versus buying supplements or buying you know a new shirt or you know new pair of shoes or whatever and I would talk to clients about this said you know one session with the trainer back then was something like 90 bucks I'd say you know and for 90 bucks which you're gonna which you look like you're gonna spend $90 on a bunch of pills aren't gonna do anything for you a bunch of supplements you can have a trainer at least write up a workout for you and show you some exercises way more valuable than what you were just about to buy or way more valuable you're spending money on efficiency totally and that's I mean that's how you gotta look at it is like how can I maximize my time doing this so it it moves the needle and you know hiring a trainer is gonna be one of the best investments you make or you know really having an outline plan that you're just not gonna waste time you're gonna really benefit from it immediately if you get on the right path. Yeah here's the two here are the two most important tips for workout efficiency in terms of results for the time that you spend in the gym or the time you spend working out. Number one is make strength training the cornerstone so strength training the goal of strength training is to build strength and build muscle the side effect of which is a faster metabolism so that stays with you all day every day so you're not in the gym but you got a faster metabolism all day every day so that means you can it's easier to be lean you can eat more and be lean okay or leaner right. Number two it organizes your hormones in a way when you tell your body to build muscle and you feed your body appropriately your body organizes its hormones to do so you actually start you also start to produce a more youthful hormone profile which sticks with you every day as well okay. Number three it sculpts and shapes your body so if you want to see visible results not just smaller but rather shape and curve and firmness and all the things that we want visually building muscle does that it puts things in the right places it makes things tighter and firmer and feel better okay so strength training should be the cornerstone. Number two here's another thing that you should do and we'll get back to strength training and talk about how to make that effective but the other part is in terms of just being more active and burning more calories through activity the most effective way to do that is to inject a little bit of activity throughout the day in your daily activities in your daily your day to day life I should say so rather than trying to carve out 30 minutes or 45 minutes a day to walk on a treadmill or get on a stationary bike or something like that what you want to do is you want to find 5 to 10 minute periods where you can be active so you eat lunch I have 10 minutes for a walk go do a walk for 10 minutes or I'm going to the mall I'm not in that big of a hurry I'm going to park way at the end of the mall and it's gonna take me 10 minutes to walk to the mall and you do this throughout every day it actually adds up to more activity consistently studies will show this then scheduling time it also studies will also show this that a single bout of 30 minutes of cardiovascular activity is not as effective at fat loss and insulin sensitivity as 3 10 minute sessions in the day or 5 you know 6 minute sessions throughout the day so it's actually more effective as well those two things right there will make a huge huge impact now when it comes to strength training there are exercises that are more effective than others here's that here's a little tip train the way that strength athletes and bodybuilders tend to train they pick the most effective exercises for a reason I'm not saying you're trying to be a bodybuilder or a powerlifter but the exercises that they pick are the most effective ones so don't and generally speaking although the market starting to change a little bit I'll tell I'll say this to moms stay away from workouts that are specifically usually you know targeting women specifically usually those aren't great they usually pick exercises that aren't super effective you're doing 50 reps of donkey kickbacks you're doing exercises that burn you know burn fat away they'll say or you may feel it right and that's like the allure of it is that you're gonna feel a lot of the burning effect and the sweat and all that but it's really not like moving the needle in terms of building muscle and shaping your physique like you're hoping for yeah I would stick to barbell squats and presses and rows and pull downs and rotation like exercises that are can are traditional strength training exercises those give the biggest bang for your buck like a good barbell squat is more effective than five or six of those jazz or size type exercises that they tend to market to women literally so you talk about time right a few sets of barbell squats might take you 15 minutes you could do a whole hour of you know you know butts and guts or whatever they call these classes it's not going to be as effective so you want to you really want to try to build strength and muscle that's the goal because that's what's going to give you the side effect of that all-day fat burning the all-day calorie burning that's kind of what you you want to follow and then if you have the means hire a trainer even if it's once a week because they're worth the weight in gold for sure I want to add something to that that like the hack that you know Katrina really like because I remember when I gave further permission like absolutely you could do that it's actually better for you to do that and that is like she took like so we have a fit mom bundle that you know she followed obviously during you know having Max and then afterwards and you know she would look at the workout and sometimes you think I will something he only sleeps for 20 minutes or you know I only get a little break for this long I was like dude go do one exercise yeah and then go back in the house and go do things with Max and then when you get another break do another one and then if you get a little bit longer break it out yeah if you have a pair of dumbbells you could totally do that yes yeah and you know we've got it set up in the garage now which is great and she has the luxury to do that and she's like well I don't feel like I'm getting as good of a workout I said absolutely you are you're just it you're following the exact same thing because you've taken it instead of you doing it all in 45-50 minutes and you've now broken it up over these you know three or four ten minute increments doesn't make it a lesser workout it's just as effective arguably even more effective works you yeah take out the fatigue yeah and then you're doing a much better job that's the part that she was a registering career she comes from an athletic background collegiate athlete right so used to sweating pushing hard fatigue falling over like you know so she's like it's not hard that way it's almost easier and like once she started doing it she's like oh my god I like to train this way better so that's kind of she actually takes a the dumbbell from the garage to the kitchen and she'll set the dumbbell keep it open and a lot of times she'll let Max play at his inside and she'll go and just do a set then walk back in check up on see what he's doing go back out do a set and the whole day will kind of look like this workout that really is only about a 45 minute workout that she's expanded through the entire day and her little five minute breaks as it's the same way that you do attack everything else with the house and laundry and things like that I think take the same mindset towards your workout we have this stigma or idea that you have to do these workouts in these you know 50 minute blocks or they're not effective it's like bullshit it's actually better if you break it up throughout the day and if you actually are a mom many times that's more conducive than carving out an entire 50 I actually I had a lot of success with clients saying who said I don't have an hour and I'd say do you have 20 minutes a few times a day you know like a morning afternoon evening I'd be like well yeah actually I could do in the morning before I go to work I have 20 minutes after lunch and I could definitely do 20 minutes after dinner and so for them it worked better and physiologically speaking you you did say this it might actually be more effective now I don't want to talk people out of working out if they only have one block of time it's all work it all works but it's actually might actually be more physiologically effect I've done that where I do all day workouts where I do like a little bit every other hour and I mean I get great results yeah she loves it she prefers to train that way now yeah now here's the challenge with strength training it's more complex it's not as easy as just going for a run or going for a bike ride which by the way that's that's fine you can do that too but like I said earlier in the episode you want to build muscle you want to strength training because nothing's going to give you the bang for your buck or your time I should say like strength training but it is a little more complex so here's some general easy to follow rules in a workout pick about four exercises make them compound type exercises meaning you're moving the whole body you're not just sitting in one place moving one joint but rather shoulder and elbow joint or knees and hips or you're moving your whole body so these kind of big what are called gross motor movements pick like four of them do them in a workout don't train to failure meaning you want to you want some intensity but don't train don't move do the exercise until you can't move anymore you want to stop short of that you want to feel better at the end of your workout so that's some general advice if you want something more specific and more planned we have programs we have workouts that you could follow their the investment is actually quite small in fact because of Mother's Day here's what we did and Doug's highlighting this for me we have the fit mom bundle which is several workout programs we have a bikini bundle a build your butt bundle and the fabulous fabulous 40s bundle now the reason why we picked all these is because we went through analytics these are the bundles that women tend to buy the most of all of our programs now it really doesn't matter you can follow any of our programs are appropriate for men or for women but these are the most popular ones that women tend to enroll in and so we've done for Mother's Day is we've put in all we've made all those bundles 60% off so they're already on they're already discounted because they're bundles we've taken an additional 60% off and the way you'd sign up for those as you go to maps fitness products calm you click on one of those bundles it's the fit mom bundle bikini 40s bundle and then use the code mom 60 for that 60% off discount and then the this offer expires Sunday so Sunday the eighth so Mother's Day is the last day for this particular promotion also if you want free information right so if you don't want to if you just want to get free stuff and put piece things together you can go to mind pump free calm and we have a bunch of guides on the cost nothing and they can help you kind of put together programming and maybe some nutritional help we have a lot of guides on there that can help you out and they cost nothing so if you don't want to invest anything go to mind pump free calm check out our guides also if you want to find us on social media learn some more you can find Justin on Instagram at mind pump Justin you can find Adam on Instagram at mind pump Adam and you can find me on Twitter at mind pumps out Happy Mother's Day