 You are listening to the number one fitness health and entertainment podcast. This is mine pump now in today's episode We actually answered live questions from people who listen to our podcast So they were live now they called in they asked this fitness and health questions We help them out now That's at the back part of this episode the way we open the episode is with a 36 minute intro portion Where we talk about current events and we tell fun stories And we talk about some of our sponsors. So let me give you a rundown of today's intro portion We open up by talking about how Justin is not in charge of his house right now Yeah, maybe with the dogs is what you're referring to. Yeah, then we talk about the first apartments that we owned it or worked it Or lived in I should say I talk about how my son is going through some growing pains and how that's affecting our sleep I talk about how he also prevents me from making whoopee with my wife Bringing that word back Then we talked about the two-year-old and their family that kicked off a plane because a two-year-old Would not keep a mask on I talk about the coffee test that people are using to see whether or not they have COVID We talk about the peanut butter protein balls. They're called the the holiday Buckeye balls are delicious Made with Organifi protein. By the way, Organifi is a phenomenal company. We work with it's a supplement company Vegan and organic all the product products are organic Go check them out and use the code mine pump for 20% off go to organifi.com. That's or g a n i f i Dot com forward slash mine pump and then use the code mine pump for 20% off Then I talk about how a studies shows that cockroaches soon will be invulnerable to pesticides Oh, they cook a ratchas and then Adam brought up a cool website called uncommon goods So that was the first 36 minutes of this episode after that we got into the live questions We talked to Rolando from Germany. We talked to Teresa from Iowa Ethan from Florida and Aaron from New York You're gonna love that part of the episode also this month We put together three bundles of workout programs for three different types of people Okay, each bundle is roughly nine months of exercise programming that means for every day during that nine month period You have your workout planned out for you. You have workout videos and demos and instructions So you know exactly what to do here are the three bundles the first one is for beginners It's called the new to weightlifting bundle The second one is for intermediate lifters that one's called the body transformation bundle and the third bundle is for advanced Lifters and trainees. It's called the new year extreme intensity bundle By the way, they all come with one year of free access to our private forum on Facebook So you can ask people questions you can take videos of your form to get critiques You can share funny memes or you can ask Adam Justin or myself a question because we're on there as well You can find all of these bundles and learn more about them at maps December comm that's the word maps M a p s December comm Why does your dog consistently? Punk you what happened this morning? Oh, well, I mean it's again like it's just Things that happen, right? He ate something outside and when I was taking him to go to the bathroom and then comes in just pukes all over my carpet And like, you know, yeah, he's just always he's just so high strong. He's just very wound up tight and You know, but at least he doesn't hump me, you know Yeah, like another dog, so that's fine. Did you did you just being friendly? Yeah, that's a nice thing Would you figure out what it was what he did? Yeah? I mean he eats so he's still eat shit. He's like a shit-eater dog He just eats like any chance you can it was go like gobble it up It's the so disgusting and like I see red every time I actually catch him doing it and I'm just his own shit No, I mean sometimes it is but you know, it's it doesn't discriminate. No, no shit discrimination I guess if you're into eating shit, you're not gonna be very very particular. I mean, it's all shit Yes, he has it doesn't get particular. I don't know. He has a taste for it I don't really know how to and we've worked with trainers on this on various things. He's just like he's his own I've realized he's just a beast. He's just like this high-strung crazy beast that I'm always crawling. He just likes the flavor Yeah, he's punking me. Yeah, he's probably that's disgusting when you guys were kids You guys ever taste dog food? Yeah. Yeah a milk bone. Yeah, that's what I had so I tried a milk But I never tried dog food. I you know what this is a wet food. Did you know? Oh, no, I did the I did the kibble I tried the crunchy gross. Why is that? Why did why do I'll why did everybody try that when you're a kid? I don't know when you're a kid You're just I guess people can trick you well If you flip if you flip the label back around right and you look at what's in it It's mostly you weren't you were candy macros back then So wait a minute. No, this is high improved I mean look at that in back. You're the Google master there. Look up a milk Look at look up milk bone ingredients and I think if you flip it around it's all things that you eat as a human So I think that's what probably makes you go. Oh, okay. Well, I eat all these things So I bet you there's not a single bit of milk or bone in one. Well, yeah, you do the totally lie Give me the milk bone ingredients. Let me see milk bone ingredients. I'm trying Ground of you know, like a food company throw that to like the dog. I like how it says this what it says, right? 12 vitamins and minerals. Oh, that's nice. Okay. Well wholesome and tasty. Okay. Here's the nutrition first ingredient Ground whole wheat, right? See wheat wheat flour meat and meat and bone meal. What the hell's poultry milk beef fat salt chicken Meal turkey Bacon fat, right? I mean these things are all sound wait a minute. That's not the same one I'm looking at I'm looking at one to ground ground whole wheat wheat flour Meat and bone meal poultry beef fat salt chicken turkey bacon You know, wow. Hmm. Here's you know, right? I mean these are all that's more than I thought You know how they do that you ever look at like almost sounds a little tasty So I when I had when I had dogs I I would buy the you know because at this point I was in the fitness So I'd look at the back and you ever see the nutrition facts on a dog food They don't do it normal like they'll do something like this like crude protein 15% crude crude fat 5% crude fiber 3.5 I gotta do math. How do I figure how many grams of stuff? I don't know what do you mean all this you know 15 and 5% last because most people don't even care Yeah, anyway one thing one thing I noticed when I was a kid because I tried I did the kibble And then I did some other Costco brand or something when I was You tried for multiple times It was like a dare You could dare a kid to do stupid stuff. That's how I think I went down with the two just I think it was one time and it was just like Yeah Oh, I don't know this might pair well. I'm sure that science died over there They tasted the same Both of them tasted the same muscle. I was like, what are we giving our dogs? I mean, don't they don't they just it's like the leftover shit of everything, right? So it's like what's on the floor sweep it all up and then turn it into kibble and then they sell it If you think about it like a dog the average dog's diet is 100% process food. Yeah, it's fake Nothing smells worse than cat food though I used to take care of my neighbor's cats and opening those like cans of meat and then the The jelly, you know the fat that like rose to the top on that and it's just like the smell Oh god, well, it was the worst. Do you like cats or you don't like cats? No, you just don't like them. I like animals Do you like cat guy? I'm not a secret. You're a secret cat. I'm not like there was one cat that was like Was really friendly and come up to me and would you know like acted a lot more like a dog. I liked that cat really? Yeah, but you that was it. What about you general? No, you know my first my first animal I ever bought was a cat so not like not well growing up But like the first was an adult when I had my own place and you're all white You know interior house. That's right. I had an all-white him Yeah, ragdoll. I knew it. Yeah ship from new york. Oh my god Did you literally when you did this when you moved out and got your house where you're literally thinking yourself? How can I look Like i'm trying to be like Hugh Hefner I don't think that I don't think I try harder. I think uh, maybe Subconsciously I was doing that right. I don't I don't think I was like, oh, I'm gonna be Hugh Hefner But I think that uh, I think I thought Hugh Hefner was pretty badass. I want my house is guaranteed. I get laid You know, I I like nice things. I liked uh, I well I used to like white I used to think that that would like having an all-white house was a really cool idea And it is if you have no friends or pets or anything Or if you never move in there. Yeah, yeah, right. It really I did though. I had like the all-white pottery barn Couches. I've had the white sheets white bed. Why I just never ate cheetos Nightmare. Yeah, you know what I kept it pretty clean And it was I think it was really cool for like a year and then after that it was just you know Yeah, eventually you have friends and parties and people trumping in and out of the house I had white carpets too, right? So it was just the house got Destroyed pretty quick and I learned my lesson on like, okay, white's not cool But it really well I didn't think uh You know, I'm like I'm being like this playboy guy, but I'm sure subconsciously like that was That's why Justin's first place was all brown shag. Yeah, he's like nobody can tell I gotta hide all my shit Dirt and shit It's a lot easier, you know crumbs just falling in the carpet. No big deal. Where'd it go? I can't see it Even there. Yeah, what color carpet would you like? Do you have a cheeto color? Yeah Is it speckled so that way you can't yeah, do you have any that hides crumbs really well? It's like camouflage Do you have reversible? I just live in all camouflage That would be my ideal. That's hilarious. Yeah, what is your fix? I never I only lived alone For a short period of time because you guys know I got married way too young Did you have a place on your own before you got married? I had a couple All by yourself. Do you have roommates? Um, I had roommates typically, uh, I mean, obviously the dorm room doesn't really count I had a roommate there too, but I had one semester where I got to live by myself, which was awesome Uh, but it was like it was such a bachelor like stupid poster Uh, I didn't even have like a headboard to the bed, you know, it was just like mattresses stacked Uh, very much bare bones like george foreman grill and i'm good. Oh, that was it That was me. So I that when I moved out when I was, uh, 21 And it was for like eight months before I got married, right? So I moved out and I went down you guys know this palm palm springs and I had the gym down there So I had an apartment and literally it was oh wait to say your palm springs Experience was the first time you living away from home. Yep. Oh, I didn't know that Yeah, I was a kid dude. I was only uh, again, I was 20 or 21. I was 17. So that's a real kid, right? I was still in high school when I moved. Yeah, so but I didn't know that was your first. I was a real boy No, no, no, so because I was gonna get married. So I moved out and um, and I bought that, you know I had ownership at that gym So I had an apartment and all I did was work and work out and so my apartment literally was an air mattress So I got a big like a two bedroom apartment. Yeah air mattress was my bed Yeah, I bought a fold out table for the kitchen and two fold out chairs and then of course Sick ass tv And we'd sit on the floor watch tv and that was it my favorite house we lived in so it was like in the suburbs I finally lived off campus and so I lived with two other guys And we all worked at the same restaurant and so we'd have different shifts and stuff and we come back and drink and whatever It was total party house, but we spent money on like one couch And then the rest we just like went on campus and like took like furniture and stuff and like found like random Stuff people are throwing out and like made it work. Dude. We're in college. We had no money And anyways, but there was like this basement to it And so I tried to have some band practices there and everything and then we got the cops called on us all the time Because we were like breaking all this noise ordinance and all this but yeah, that was a good time What did you eat back then because I know you didn't have any money I ate you said the restaurant, you know for the most part for school You mean eating off people's plates. It was so much better It was so much better than the cafeteria at school because yeah, that's what Part of the deal of me going there with this partial scholarship was that I had all my meals taking care I had like room and board and all that stuff. Oh, they they were they were totally regretted that contract after you showed up after a week Oh Plates, dude Yeah, yeah, I took that as a competition and I would just work out It literally my life consisted of just working out Uh trying to stay awake in class Uh doing whatever I could minimally outside of that school eyes and then working So when I moved out because remember I my you know old school Italian family my mom did everything for me I ate tuna fish sandwiches peanut butter and jelly sandwiches I learned how to grill chicken in a george foreman Yes, I did a lot of that and I learned I had to learn how to make minute rice in the bag You boil it and and then broccoli about frozen broccoli and that was it. That was my diet That was all my dad and just like you all I did was work out Eat and then and then sometimes I go out or whatever. You know, it's funny though looking back I didn't don't you kind of miss it a little bit. Yeah, it was good times I mean, it was totally different life simplicity, right? Yeah, it was totally simple Fuck that. Yeah. Fuck that. I don't miss none of that shit Hell no you grew up that way. That's why No, I got a little more when I got on my own at 17 right like oh look it was ice cream in the freezer every night That's fucking that was it was an upgrade, right? No, it was like, uh, so hot pockets frozen corn dogs uh frozen bean burritos And top ramen george foreman grilled chicken breasts cans in the ravioli. That's grocery shopping right there Hunter time every time I go to the grocery store that all that matter was a gram of disgusting I gotta admit. I had a disgusting habit of eating a lot of easy cheese and triskets That was like my snack of choice It's so gross you just go through a can oh, yeah cans and my mom would send them in the mail. I get all exciting Yeah, it's bacon flavor Oh my god, that's hilarious. Yeah, dude. That was my thing. You know what that didn't attribute to any of your gut issues You know, it's weird about all this what's really weird is we all have gut issues. Yeah, that's strange. Yeah, that's uh surprise I think that's like a lot of the passion right behind the show when we first started this was like to share that experience I think with our audience is not that uh, I don't at least I hope we don't ever come off Like we're sitting on our ivory tower telling everybody else what they should do It's more like listen. I thought I was okay eating those corn dogs and burritos and things like that You know when and as a young as a young kid when you're doing that if you're if you're uh Exercising or playing sport exactly and you're moving enough. You don't put on any body. Well the way that I judged it was this Am I fat? No Okay, cool, and then and then this is the extent of the nutrition that I would go in for myself This is how far I would go. How many grams of protein does it have? Oh cool 30 grams of protein I'll eat it and I'm not fat good. I'll just keep that's how the can that was it So that's how the can of raviolis came in right so if you eat a huge family size of camera raviolis You can get like a good 40 50 grams of protein and it's like 1600 calories So like that was like that was the extent of mine too. It's like calories. I need more calories I can't gain weight for the protein. I couldn't gain weight for the life trying to get protein Yeah, that was uh, that was that I figured I figured you could get a decent amount of No joke when I figured out a pound of pasta gave you a decent amount of protein Then I would eat a pound of pasta that that was it it was all when I found out nuts had protein Oh god God bless man. I was just nutted Yeah, this is all over Adam's white house Wow Wow, that was my fault. That was a throwback reference right there for sure They don't even say that anymore They don't say nutted. No, no, I don't think you guys remember when was it planters came out with that uh advertising campaign The one that doesn't wear pants. Yeah, I know yeah post the nut Is that what he's just that was a commercial it was bust the nut like you're cracking the nut But they didn't realize that I don't write other connotations. I don't remember that I don't remember that at all. Yes. No, you know, I the the the peanuts and the cashews and stuff like that I went on a kick for that for a minute, but Uh, it really I over did it right like so I used to keep like a I used to keep in my work, right 24 finishes to keep a Big old jar of peanuts or nuts in there is that so I I could get the calorie so all day Yeah, I'd shovel down all day long And those that stinks up on you the next thing, you know, your ratio your macro ratio is like 80 fat, you know, like thousand extra calories. You don't need a maybe like a little bit of protein in it. So Uh, it always ended up putting body fat on me when I started doing the whole nut thing When you start figuring out the macros and you realize what you've been doing this whole time Oh my so a whole jar of peanut butter definitely has enough protein But however, yeah has all this other stuff because that's what I would do I would sit there with the jar of peanut butter and then oh, I got nothing to eat. Well, this has let me see The math of 40 grams of protein. Yeah, let's do this. Yeah Yeah, I saw I saw a picture of your son men. His hands are getting big. He's growing quick He's going through some growing pains right now. Are you uh, are you aware too? Which is crazy super hyper aware But you know, they go through these like uh, so did you guys watch that documentary? Yes, and if they don't everyone thinks like babies They don't grow at all for like five and then they have a huge spurt overnight The way that kids grow especially babies is it's not a There was this woman here There was this woman that her studies were like groundbreaking Where she would go and meticulously measure and test children every single day for years And her theory which was what a lot of parents had said a lot of parents say Mike all of a sudden I you know my kid and one you know one week changed overnight or whatever and scientists thought That they were full of shit. No, it's all linear growth or whatever. It's not true Kids grow in spurts like all of a sudden they'll go through these radical changes in a short period of time And I remember this is apparent with my older kids. Yeah when they start going through the growing pains Especially like, you know with the bones and everything and the achiness It's like it all happens at once and then they get through it or just cognitive Cognitively like I'll go to work. I don't remember. I'll never forget I don't remember how old my son was but he started talking pretty early as a pretty talkative kid But I remember one day I come home and he's just a little guy And something fell in the garage or whatever and I made kind of this noise and he goes What was that mysterious sound and I'm and I he all of a sudden used a word like that It was like overnight Perfect sentence he changed so much and so my son right now He's at the age and we're reading about this where they say expect them to be More fussy more needy They're gonna want to you know breastfeed a little more because they go through this all of a sudden this rapid Neurology neurological change and so that was last night How epic are the those new apps that they have? Oh, they're great. They have that so we Okay, so you don't you you never use this stuff. Oh, dude, they have apps right now And I I don't know the names out top of my head. I'll have Katrina look it up for people that will end up asking me um She uses a bunch of them and they're really cool because And I think it's it's an incredible tool for a first-time parent because you go through all of a sudden Everything's you got a routine everything smooth. The kid's doing great. And then all of a sudden out of nowhere He's fussy or irritable or clingy or scared or what the hell? Yeah, like what the hell and 99.9 percent of the time we go to this app and it's like spot on Like and the way it does it it says like okay from weeks here to here He should be going through these things He you might notice that he's a little clingy to one of you You might see that he refuses to go to people that he would go to before He might be you know irritable his sleep gets and they they talk about that It's a growth spurt that he should be going through and these are all common signs and the signs always line up Yeah, so so i'm reading off the app right now or a screenshot because jessica sent it to me this morning It says you may recognize some of the following signs Indicating that the leap has started the leap meaning this growth spurt You they cry more often than before they want to be kept busy They lose their appetite. They're shyer with strangers all of a sudden or they cling more than usual They sleep poorly start sucking their thumb type of deal. So these changes and this happened last night So last night, uh, you know, i'm in bed with jessica and he's just He's just not settling down all night and yeah, you're in the storm. Oh at some point At some point jessica's like south wake up I need you need to be miserable with me. I need your help All right, babe No, it's what a cool tool though. I mean, I think that's so neat and imagine being I mean we talk about being older fathers, right? But I mean sal you went through it in your 20s Just imagine going I can't imagine being 20 years old and going through this Because they're very inconsistent right when they're this young they're so inconsistent You're like all of a sudden one day's beautiful sleep. Everything's perfect than three days later. All of a sudden it's like chaos, right? And imagine as young parents you're like Troubleshooting and freaking out not knowing what and I tell you every time we refer to the app when stuff's going on It's always like spot-on with what he's going through and then it makes us more Empathetic and patient as parents like to know like oh the poor guy. He's probably feeling these right and going on now He's confused or like I remember the eyesight one, which I think you got coming up real soon here like right now at his age I think he can only start to realize that that distance. Yeah, he can now when you walk away Yeah, he can only see I think your son can only see like 12 inches from his face or something They're clear like clearly right make out like a clear image like a foot away from him And then all of a sudden you'll go through another way that would have been cool. That would have been cool to have for sure We just had like a updates like you get like these Email sent from Kaiser I think and they tried to like kind of describe like what phase they probably were in and like The characteristics of that phase and to look at but it wasn't as sophisticated as what you guys are describing I know and we're in that whole like you know like Getting any intimate time with with my wife is almost impossible. I sort of like you just say oh Is he asleep? He's cocky and I don't want to feel like a jerk I don't want to come across as a jerk, you know, because I'm waiting for him to kind of fall asleep Okay, so it's difficult and then I'll be like I'll be up and I'll be like, hey babe I'm like, uh, is he asleep? You want to put him down? You want to fool around? And you know, my she's always you know, she's cool. So she's like Yeah, she's like but he's in the room and I'm like we can go in the closet and she's like wow That's so romantic. I'm like listen, babe That's now beggars can't be choosers. Okay Okay, but as soon as she puts him down and I'm like you little cocky I can't I can't wait till I want to see if she does the Katrina move with The hold and carrying the nannet with her, you know what I'm saying? That's how I have to get I can't do that. I was like I can't do this either. I can't have sex with a video on my kid Can't do it. Well, we'll see bro right now. You're not getting anything you might just Turn the crying off. You might just take anything you could get at that point. Just close my eyes Why are you closing your eyes? Speaking of kids, did you did you so I didn't know this apparently the policy on airplanes is If a child is two years old or older, oh, I saw they have to wear a mask I saw you're gonna refer to did you hear did you see this video? Yeah, the lady than tears and stuff like that because our two-year-old wouldn't put a mask Well, I feel for them because try getting a two-year-old to keep their socks on. Yes, you know, let alone a mask Yeah, how are you gonna do that on a plane? I mean, it's just to me. That's way too young to to you know, impose that kind of uh, you know Law or whatever you call that rule, uh, you know, like you got to be I don't know dude. I go back and forth all the time because I'm like cognizant that people are really fearful of all this thing But like there's just really not a lot of substance behind having kids Wearing the masks at that young. Well, I feel like they're gonna mess with it. Anyway, they're gonna touch things. Anyway, plus like I mean, okay. Look you guys have kids like your son is Coming up on a on two years and what six months or so your kids are older now Remember when your kids were two or three Justin you imagine telling them possible you have to wear this for I don't know However long the flight is three hours Oh, especially even now my kids being the age they are they want to just burn it, you know They want to throw it off and I'm like we this is just what we all got to do You know, it's like I guess you're just not gonna travel. Do you as I hate it? Do you remember where I don't remember reading the article or the video I saw and seen what they were doing, right? So, I mean What they were doing with the little girl. No, no, no, no like like where they were going or something like that Like right, I mean, here's the thing Like I have empathy if if you you have to be traveling and you're and you need to take your two-year-old somewhere Personally myself like, you know, I I'm not I'm not gonna probably try if we have issues like that Like I don't even want to put my kid in that situation So I just opt out take a vacation another year or do something different, right? Like I don't travel in a van I don't subscribe to this Saying that everybody says this is the new normal. Fuck this. There's nothing normal about this and like and I will adjust My lifestyle to what's going on if I don't want to be presented with issues like that But I don't know if they had to right? Well, we're almost at a breaking point I mean it was like at the very beginning of this year and we're all like, oh, this is gonna be a phase You know and this is but it's it's it's December now, you know And you know this is gonna continue into next year and there's people that are still gonna be afraid and let them be afraid Let them, you know, but also we gotta figure out now how to let people live their life Yeah, I don't know. We'll see what that looks like, but it's just It's it's hard. It's so hard to fly with a two or three-year-old anyway I've done it and it's very kid. They don't want to sit in their seats You have to figure out ways to to occupy them. They cry the pressure. I'll never do it again I did it with with in my oldest when he was two and went to hawaii until he ruined the whole trip, dude Yeah, and he just had like a little cold, you know, and it was the air pressure and everything else where he was screaming that whole fly You know, we was that parent so so we we we went to italy with my son when he was a little guy and how little you remember He was I want to say three two and a half three years old So it was rough. I'd be so nervous to now my son granted my son was a chill kid If it was my daughter that would have been oh my god I would I don't know what that would have happened, but my son's a pretty chill kid But still he's three years old So, you know, we did that that one another parent told me that I think was a smart idea They said go to the dollar store and buy a shit ton of cheap little stupid one dollar gifts toys Put them in a bag bringing with you on the plane Every hour you introduce a new you bring out a new one And then they're occupied with the new stupid toy for an hour and they get sick of it And then you give them another one. So if you're on a flight for eight hours, you bring eight We didn't have iPads either. So that would have helped. Yeah, totally Game changer along those lines. I read this interesting article on on how some people are saying that you could kind of Not nearly as of course as accurate as an actual test To test if you have covet but what they're saying is they're calling it the coffee test Where if you have ground coffee Go to smell it and if it if you can't smell the coffee or it smells totally different than what you believe coffee to smell like Then you you're it's you might have covet. So the people are using this as like a cheap way to test Really, uh-huh a good percentage of people. I think it's a majority of people with covet have altered that's what I've heard the most Yeah, the smell and taste has been most effective. So the same ground coffee is a good way to do this. Oh, that's interesting Isn't that interesting? Yeah. Yeah, kind of cheap or whatever. Yeah. Yeah. I'm gonna start carrying that I'm so paranoid Can you smell us real quick? Was that smell like? You know what I mean? Anyway, hey, would you guys think of the peanut butter? Protein ball. Oh, I gotta do that Jerry I'm so glad Jerry's doing this. She keeps like one upping her last Last creations the peanut butter chocolate with sprinkle was amazing. So the coconut one favorite too But the the peanut butter I want to say what is it a peanut? It's peanut butter. It's so rich Yeah, and then the the sprinklers. I'm gonna look it up right now. Oh, did she send it to you? Yeah, she sent the recipe. They're called healthy Let me see healthy holiday book eyes. I don't know why they're called book eyes So it's one cup of all natural peanut butter One teaspoon of vanilla extract a quarter teaspoon of ground cinnamon A third cup of uh, this one has coconut uh, pulsed in a food processor and then half a cup of vanilla Protein we used to organize protein and then two tablespoons of maple syrup now. These were good like Like at a party. Yeah, it's almost like a dessert. Yeah, like it tasted like so good Are you guys are you guys good about that? Like when you go to like family events like the the dish or the tray or the treat that you guys bring Do you guys try and do stuff like this to introduce to your family? Or do you just say write it off and say I'm going all in we always bring the vegetables Salad and vegetables. Do you really you know why because there's never a treat because if there's no vegetables I'm going to be upset, right? So we end up bringing the big vegetable plate. Yeah, you know Courtney makes these really good cookies. So like she like did it once and then all of a sudden now It's like you have to bring those back, you know, everybody wants them tasting good or healthy good. No tasting. Oh, I was gonna say Yeah, I had her apple pie. There was nothing healthy about that thing. No, it was amazing though Yeah, exactly. I didn't have a dessert to me. You're trying to make a healthy dessert like that's like redid oxymoron I what are you doing? I disagree I thought I have found I found now like because uh, and and maybe this is us getting older, right? So I feel like my palate has changed, right? So when I was younger and probably because of how much candy and sweets and stuff I would eat I wanted like these like rich things like I like things How do you just want to work like See, well that that caused me to eat less because I'm like, oh so rich Oh, yeah, like Cinnabon and things like that like I could I could crush a whole red velvet cake And now I can't do this stuff. I like stuff that's really light and not very sweet It just get give me a little bit of sweet and I feel like I'm having a like a sourced patch kid No The opposite of what I'm talking about right now from all the sour patch kids. I probably had as a kid Ruin that so what do you guys bring then to parties? Uh depends. So like we Katrina makes a lot of really cool healthy appetizers Like one of the last ones that we just did I uh, we take those I don't know if you guys have seen those like a really thin rice paper one ton one ton paper Oh, I think you told me about this right I made out of rice paper And you put them in the the the muffin or you know cupcake baking pan, whatever you call that I don't know what you call it But you put those in there and and then we do like Ground turkey and like a cilantro or tomatoes and a little sprinkle a little bit of cheese on top of the ground turkey Yeah, sounds good. Oh, it's amazing. It tastes so good and they're light They're really light. They got a nice punch of protein in it I will see you know what Jessica's made a couple times that I love and this is one of my favorite Oderve you see at a party or appetizer devil days. Oh, yeah, I love devil days. They're good. They're incredible and it's pure protein Yeah, no, no, it's all yeah So I mean we try we try our best to be the person or the be the the couple and the in the family events that when we bring something We try and introduce it to the family that it's you know This is could be you could eat a little healthier and it's still be really good Yeah, we're actually at like a moment where we're starting to almost take over the dinner Because it's like we're starting to see Signs of less enthusiasm behind it in terms of like like my parents or her parents like used to just You know be the ones that would make the big production With the turkey or the ham or whatever, you know like the prime rib So we're we're almost I think next year We're just going to overhaul it and and do it and then we can have everybody else bring food Did you guys get your hands from shana? I did get my ham. Did you get yours? Yeah, okay I don't know how to make a ham, but I'm gonna use well just so you guys just say just so you know It's already made you just got it pretty much heated up. Yeah. Oh really? Yeah. It's like pretty dummy proof. Oh nice Hey, you guys want to hear here terrifying something terrifying Okay, yeah, so here's a here's the title of the article cockroaches could soon be almost impossible to kill with pesticides Because they've adapted to their nuclear proof most they are radiation doesn't do shit to cockroaches Yeah, you know that I didn't know that. Oh, yeah. Oh, they you could you can be the last organism alive after all this Yeah, we nuked the whole earth cockroaches would be fine So says cockroaches could soon be almost impossible to kill right most common household cockroaches Are able to develop cross resistance to multiple types Of chemicals so they've become harder to kill and soon are going to become almost impossible. Isn't that great? Yeah Yeah, could you imagine spraying a cockroach and then it just walks away? Yeah It just walks behind it walks behind all of its friends I feel like there's a huge business opportunity there right to come up with something besides a chemical that you're stomping I don't know like like better traps, you know like better introducing the chancla. Yeah Smash them. Yeah, you know, it's crazy. I heard also too like in new york and I'm always fascinated with their rat infestation But uh why because it's it's it's crazy like if you guys have ever seen videos Of like the amount of rats on the sewers. Yeah, that's where splinters from right? Yeah, totally They're all mutating it as we speak but I guess because of the lockdown and everything there's not a lot of Food that you know gets dropped and they you know, basically like has has promoted their survival And so now they're starting to basically like cannibalize different different families of rats are like out like killing each other now and eating each other Oh Disgusting. Oh, they're swarming Uh new because the streets are empty. Yeah. Wow. Look at all their food sources run dry New York City rats biggest dogs. What? What wow? Well, I mean, you're not crazy these survivors, right? Yeah, and it's like you don't really see them all the time because they hide in the cracks and the between the walls and whatnot But dude to know that that's going on behind the scenes that always like freak me out Is that a real rat? That can't be that can't be real. That can't be real. That's like a cat I feel you can write that possible Sit on his back. Yeah, that's not real. That's disgusting. That is nuts, dude. Yeah, that's crazy. You know when I was in palm springs Uh, they had huge cockroaches over there huge dude. They were like this. Yeah, you're seeing one this big Uh, when I lived in San Jose at this fraternity house. We had plenty of those Yeah, it was the most disgusting place I've ever lived. Yeah, when you see one, there's there's a lot. Yeah. Yeah, there's not just one There's always there's always more. Exactly. You know, I don't have a I don't have a solid transition from a rat discussion and cockroach discussion But I did come across something I wanted to share in the podcast that uh last year I think I shared like all these like top gifts and cool things to get uh for people I found a website I was unfamiliar with before called uncommon goods. Are you guys familiar with that? Yeah Oh, you are familiar with that. Oh, Doug, do you know about that the website? I don't I don't either So this website's really cool. It's like you could uh, I mean it's great for shopping for family for gifts For several reasons one. It's got a lot of really unique different Gifts that are on there. Oh, and it has a like all the price ranges So if I want to spend between 20 and you can do filters Yeah for that, you know that price rings guy girl kid, whatever and then on top of that It even shows you you can put a filter on there for uh, received before Christmas So then only things that like so if you're kind of last minute shopping If you're listening to this right now and you haven't got any Christmas gifts If you go to that website and we're totally not affiliated with them or anything I just think it's really cool. Yeah, I just found out about this. So it's interesting to bring it up Yeah, and we I saw because we were shopping some uh, some last minute stuff, uh last night And and um, one of my clients turned me on to this website and I was going through and I was like I went down the rabbit hole because there's like so many cool things on here. I found so many cool gifts I ran into a gift like that. I what a good idea this is So it's a a charging dock for your your iPhone. Okay, super common everybody's seen those But it's enclosed and when you when you put it into charge and enclose It's uh uv ray lights to kill any bacteria on the phone Huh, that's smart right now. Of course, it's smart right now. It's brilliant Especially when we you know that our phones are like one of the most accessible it is And so how cool is that? I'm just trying to live up to my persona I'm just here just constantly picking my nose You know what this I'm looking at some of the gifts on there It's making me think of some fun stuff when I was a kid Did you guys like buying when you were kids? Like airplanes like balsa wood airplanes with propellers and stuff. Oh, yeah The rubber bands the rubber bands. Yeah. Yeah. I love that was super fun, right? And they were cheap. You can get them for a couple bucks, right? You gotta know they break instantly, but they're fun Well, you have them super fun or they had the huge styrofoam one. Do you guys ever play with that one? Yeah, that you could just you know, it's funny. I hadn't thought of that until right now That was that's a Or those army men that you could like throw with parachutes and you throw them off the stairs and they'd like They were so great and then simple and then here's another awesome one Do you remember the rocket? It looked like a rocket and you fill it with water and pump it Yeah, it would take off a video of that. I I got for uh Everett and he he loved it man. We shot off rockets all day Yeah, see these kids don't play with any of the stuff because it's everything's so cool You need to check this website though. It has a lot of different stuff like that in there. Yeah Yeah, it's cool. It's cool website Our first question is from Rolando in Germany. Hey, what's up Rolando? What's going on? Hey, is that is that Sal? How you doing Sal? Hey, what's up man? And uh, I got adam with me over here What's up? What's up? I think he uh, Doug is switching up the uh the cameras. Hey adam What's going on brother? How you doing over there, man? Man, it's a long day long week We're doing some some COVID training right now. So it's it's been one hell of a week But it's you know, we're getting it done Excellent. So what's your question? Oh, so, uh, so my my question is I'm looking into changing my job to a job That's more physically demanding On the body. So my question is how how do I build uh, like a strong durable body to prevent injury? And uh, what type of nutrition would go well with that to to prevent that the the type of training that you'll have to go through for this is like Rucking with like 60 pounds for miles running for miles. You have to be uh, lots of calisthenics, uh caring lots of load So Yeah, okay. So that's what that's what you're gonna be doing. What do you do now? I want to know what the contrast looks like. Oh, I'm actually just doing maps anabolic right now I just had eye surgery. So I'm getting my trying to get my strength back So I'm doing maps, uh anabolic and I'm doing I'm on the strength phase so phase one week three Okay, okay OCR man. Now. Do you do you have uh, any areas where you tend to have pain now? Okay, so uh ankles knees hips back Shoulders neck are there any areas now that you think I better be careful because these these tend to flare up on me Oh, yeah, yeah So I do actually have a little bit of I know I have some hip mobility issues I use some uh, some techniques I learned from prime pro. I have some some shoulder So I've been trying to get that that range of motion going for sure, okay When you say hip, uh, give me a little bit more detail. Where does it hurt and what makes it hurt? So it's like my like, um, my Lower like where my glute is I almost I guess a little above above that so okay about that sometimes it like just from standing too long or if I uh, if I have a little bit of if I'm carrying Too much weight for a little walk a little long periods of time I'll have to kind of take a break and try and you know, do some 90 90s to stretch it out. Excellent. Okay, so um, You're saying right above the glute. Uh, sounds like si joint. Are you familiar with the si joint the sacroiliac joint right above the glute? Uh Not not too familiar. Okay, so it sounds like you're getting a little bit of pain there and in my experience um, that comes from Definitely some issues in the hip, but core stability, believe it or not makes a big difference there if your core Is not firing and activating the way that it should Then you're going to get a lot of uh, a lot of the pressure and the you know Of the walking and hiking is going to go straight to the hips And then uh, this is just something that we really figured out later on in our careers Believe it or not the ankles and the feet make a huge difference with the hips if your ankles and feet are Not doing what they're supposed to do the hips tend to it's either the knees or the hips that tend to suffer from that Kind of stuff. What are you doing for your what are you doing for your core? Oh, like I said, uh, sir. I'm just following the what's on maths on the ball egg and then um and instead of doing the um The trigger sessions sometimes I like to do like farmer carries and sleds and then I'll do uh some some cable Really called with the cables. Uh, I can't think of any side chops. Oh, yeah some side chops and stuff Okay, so a couple things I'm going to recommend to you. Um, I'm going to recommend that you do Planks, but when you do a plank I want you to do uh to tuck your tailbone. Okay, so sorry youtube video Yeah, we have a video that where I show people how to do this So in other words, you're doing your plank, but you want your butt to tuck under And squeeze your core. So we're going to strengthen the core While the hip flexors are being active. This is great for people like you right who who get some of this Hip pain from walking and hiking you want the core to do more of the work than it's probably doing right now There's a second exercise. There's a second video that we have. It's called hip flexor Deactivator crunches. I think this will also help you out a lot. Now. These are not like big muscle building exercises But they're great for corrective type strength and in your case, I think that they would be Phenomenal let's move up to the shoulders now. Okay. You said you had some shoulder pain also Where does your shoulders hurt? What causes them to hurt? What was that? Was that last part where what part of the shoulder bothers you and then what Movements bother your shoulders usually? Uh, it's just like right here in the front. Um, but it just gets like exhausted. It's more like, uh Like after like I'll hit bench for after four or five sets and then it's like, oh Let me let me hit it like trying to the the windmill going on the wall to Both sides both sides or one side more than the other just this side mostly this side I don't really feel it up anywhere. It's okay. So so you know what that sounds like It's quite common for people to have a bicep tendon inflammation And that is the bicep tendon runs all the way up above the the top of the the arm bone the humerus Under the shoulder. Okay. So when this happens it gets tight if you push on it. It hurts your bench press overhead press A lot of times aggravates this Believe it or not static stretching for the biceps Makes a big difference With this kind of shoulder pain. So I would recommend Maybe a few times a day to do some bicep stretches some long hold bicep stretches And then even massage the bicep a little bit while you're doing this. In fact next time you bench press Do this before you bench press stretch your bicep hold the stretch for a minute Then go bench and then after the first set do it again See if you notice a difference oftentimes Front pain the shoulder pain in the front Is coming from something like that and then of course the Then you would also want to do shoulder mobility work, which you said you are already doing I think if you add the bicep stretch to that, I think you'd be okay really common with like People that have to like hold something I noticed this when after I had max on that one side of like having to carry him all the time My bicep in that that isometric position This being so tight and then you feel the pull So pay attention if that's uh, if that's a side that you carry like you're I don't know if you're carrying your bag and your gear on that side a lot But just even if it's not super heavy But just holding something in that kind of flex position for the bicep for long periods of time during the day A lot of times that I'll cause that and if you become aware That that's what's causing the shoulder pain You'll you'll be good about like stretching right after that happens. So like after I Hold max for 10 or 15 minutes now when I'm with them I try and stretch it out real quick right afterwards because I know if I don't and I keep doing that It ends up causing shoulder pain too now aside from those things because those are the individualized things Okay, so I'm giving you advice that is specific to kind of what you're telling me Besides that generally speaking your best workout program to follow that's going to help you with what you said earlier Which was the running and the rucking and the long distance stuff adam said earlier maps ocr maps ocr would actually be perfect for that So I would do The the core stuff that I said do that daily I would do the bicep stretching daily the shoulder mobility stuff daily And then follow maps ocr as your workout that would be the I think the perfect kind of routine for what you're saying Hook them up. Yeah, are you do you have do you have? Do you have maps ocr by the way? Oh no, I have All the other ones Well, you got it now Doug's gonna hook you up so you're gonna have maps ocr. So follow that program Oh I appreciate you. Thank you so much. Nope. No problem man. Hey, and I know Doug told us earlier before we turned on the cameras You're serving. Uh, you're serving our country. So I want to thank you for your service Oh, no, thank you guys for for that kind of support and I've been listening you guys for years And I appreciate everything you guys do You guys helped me grow so much as a person to become a better father leader and Take care of my teammates and and the people around me. So I really do appreciate Hell yeah, hell you guys bring bring to us the audience. Thank you, man. Thanks. Thanks for calling in Yeah, thank you. I'll see you see a brother. Yeah, you know, it's great You could tell that uh, he's he's obviously been listening for a long time I mean he's doing the work from prime pro. He knew to do the shoulder circles Like that's cool to hear like somebody trying to troubleshoot and still have he's got a pretty good idea What he needs to do just the the s. I joined stuff and then maybe the bicep The front of the shoulder pain like that with the bicep is so money because it's a shoulder pain Oh shoulder mobility. I wanted to hear him say it. I bet you money. He's carrying his his that was so good Yeah, I know I wish he said that. Yeah, I guarantee he's carrying his his gear on one side 100% Yeah, yeah, or it's just gone or whatever. Yeah. Yeah, something. He just carries on that That's why when I asked if it's on one side more than the other it's For sure. It's something like that, you know, yeah Our next caller is Teresa from Iowa. Hey, Teresa. How you doing? I'm well sale. Hello Hi, what's your question? How can we help you? Um, I'm just starting six months into weightlifting. Um, and I have bicep tendon tear on a bench press Really really don't want to stop so I'm kind of discouraged What can I do? I can still do my squat and my, um Deadlift, what can I do for? You know my biceps and my chest and stuff as I wait to recover, right? Um, that's a great question First I need to know how you tore it. What did you do? Well, you know, I'm new to this game So I'm just going to say I was doing a primer Exercise and I can't remember the name but I was laying down and I was putting my hands up squeezing shoulders and then putting my thumbs to the Ceiling I I don't it was hurting a little bit and then I went right into a bench press and I racked myself up prone cobra, is that what you do or handcuff with rotation? Yeah, one of those two it sounds like Now how's it has it been? Um, has the doctor told you you've torn your bicep or is this use you've Diagnosing yourself I see Okay, good. That's a good and I'm asking that question because um, sometimes it's just inflammation right of bad strain Yeah, or strain. Where do you feel the pain? Um, right in the front of my bicep up towards my shoulder Oh, wow interesting. You know, I just talked to somebody, you know, we just got off the phone off of something similar Yeah, very similar pain. Does the does the pain get better when you stretch the bicep or does it get worse? Um, it is getting better. It's been four weeks now and I've been just primers and maybe some Curled but it definitely gets better as I stretch and I'm thinking the question the answer is patience But you know, I'm just new on this and I'm really wanting to be done. How? Yeah, no, no, I you know, I feel you getting injured is probably it's got to be the most frustrated Especially if you're motivated and you're really getting into it There's nothing like an injury to frustrate the hell out of you. So here's some good news, okay Um, training other parts of your body does have a systemic effect on the the the whole body So to give you an example, there's these very interesting studies where they'll have people work out Just one arm and what they'll find is there's some strength gains even in the other arm that's not being exercised So in your case if you're doing exercises that don't bother This area like you said squats and and other exercises Um, you're you're still far better off than doing nothing at all Not to mention a lot of your leg work is where you're getting the biggest bang for the buck Anyways, when you talk about calorie burn and staying fit and building your metabolism Uh, luckily the bicep is going to be something that's very small as far as contributing to that Totally now. Here's the second piece of advice. I'll give you is um, do deep tissue massage on the affected bicep And do light static stretches. I would and when you do your primers Don't be so intense with them right now. Okay. Go kind of go through them easy. Don't be so intense Static stretching and massaging of the bicep might help and then here's the other thing when you get back into pressing Make sure your yes, make sure your chest is out and your shoulders are pinned down and back When the shoulders roll forward it places a lot of stress on the bicep tendon for a lot of people Okay, great Thank you. Yeah, no problem. Thank you all. Yeah. Yeah, no problem. So, um, what are your goals? By the way, you started six months ago. What are your overall goals? Um, I to lose all of my weight and actually to be strong and You know, I'm pushing 60. I got 30 years left in me. I know it and I'm not going to Be able to do that if I continue down the path. I was I became sick and so I want to get strong I love that you're you're starting right right now. What what was it uh, six months ago that got you going And how long have you been listening to mind pump? Uh, I've been listening to mind pump Probably right before I started I became very sick um And I said I had a toxic Work environment, so I retired early and said it's my time Good for you. Good job. Very very good. Okay, and go ahead continue. Sorry And so I needed to start eating healthy and I needed to start exercising and I did A friend turned me on to legion, but then through legion I found you guys and you guys are awesome I just appreciate everything Awesome. The way you intrinsically take This approach it's not about just gaining muscle. It's about whole body health and that's really what I want Beautiful, uh, you know, but when clients would come to me and talk the way you're talking I I would just get so excited because you're You're you've taken the hardest steps. Uh, it's hard. It's actually difficult to get people to get to get them Where you're at right now So, well, that's excellent. Are you Drinking enough water? Are you staying hydrated and avoiding inflammatory foods? Yeah, are you doing are you eating enough fish? And are you getting good omega 3 fatty acids in your diet? Yes, yeah, I've started. Um, I wasn't before um I'm taking some joint supplements from legion because of knees and I am drinking water. I always have been a big water drinker. Um So the diet is going very well. Um, I'm down 40 pounds. Wow. Wow. Congrats. Oh, yeah, I feel good But I want to get better. Okay. I want to be you're doing great by the way. Yeah. Yeah, that's phenomenal already Yeah, you're kicking ass. So I'm gonna give you one more piece of advice. I want you to take this to heart Okay, Teresa, okay Take your time. Don't rush anything Take your time allow your body give your body a chance To adapt and to improve If you take this approach, you'll get there faster Then if you allow this feeling that you have which is contagious, I can hear it over the phone right now When I'm talking to you I want to go work out right now just hearing you talk That feeling that you have if that takes over you're going to push yourself a little harder And do a little more than is necessary Take your time Be gentle with yourself. You'll get there. You will get there if you go a little too fast a little too hard You increase the risk of of hitting those those roadblocks like you just did so be gentle with yourself You'll get there. You have the right attitude. Yeah, especially slow those reps down Yeah, take your time with that and find your thresholds and Also, you know that strength is going to come back. You just got to trust Uh, you trust the process and when things like this happen where you know Because this is common even for us as long as we've been training I still get nagging pain and injuries that come out of nowhere because I've pushed myself too hard or I over reach You know, this is where I shift my focus. Okay, you know what? I needed to be doing more mobility or yoga stretching or more walking So when these things do happen because sometimes they're inevitable they'll they'll occur during your journey Don't let it discourage you and get frustrated and set back or don't let it try and push through it You know shift your focus a little bit and say, hey, you know what? I'm going to stay dialed in on the nutrition Get some more walking in maybe work some mobility let my body recover a little bit And then remember always remember I would say this on the podcast all the time We are always trying to do as little as possible to elicit the most amount of change And when we're motivated, it's really easy to want to keep Overreaching and stretching and pushing ourselves But really the goal is just to to do a tiny bit more than what you were doing the month before So trust the process. That's right. You're doing you're doing great right now. You're doing very good, Teresa I appreciate you listening to the podcast and thank you very much for your question and congratulations on the 40 pounds weight loss That's phenomenal. That's right. Keep kicking ass. Well, you know, we didn't ask you if you have any of the programs Are you following any of the maps programs right now? I? Got maps prime after the injury um the reason I gotta be honest I I went to maps of anabolic and I got overwhelmed by some of the exercises that I don't really know the correct form because I'm all about form instead of gaining more knowledge on different lifts beautiful you got trying to Teresa, I think you should start with map starter. I think that's going to be the better dug set her up Huh, we're going to give you a map starter start there follow map starter Thank you When you're finished with map starter once you complete map starter go back to maps anabolic and then do pre phase Do pre phase for about five to six weeks then move into phase one, okay? Okay, okay That sounds great beautiful. Thank you. Thanks again, Teresa Hey, Merry Christmas guys. Merry Christmas back to back Bicep issues. Yes, but so here's the beauty of this right same question different totally different totally different prescription Yeah, so she's she's got the right attitude. That's so hard to teach people I can tell the right away. I mean she's only been going six weeks, right? Six weeks 40 pounds already. That's she's she's definitely the type that is pushing, right? She's not she's ambitious right now. She obviously had something in her life I think she said six months if I'm not mistaken even six months 40 pounds in six months is is great. That's a lot. Yeah, you can hear Like she made that and I've had a few clients like this, right? They get that switch that switch turns and it's like It's real. It's not fake But the challenge with it is overdoing it. It's laser focused I love training someone like this because they And you you did a good job Sal of complimenting her that she did she did the hardest part like she's gotten started She's motivated. She wants to make a change. She has the right attitude of a holistic approach She's just over ambitious And so all you got to do is kind of corral someone like that back a little bit and say listen I know you want to do more and you want to do this and you want to do that You're doing great and just reminding them you're doing phenomenal And to listen to your body a little bit and that's exactly more isn't always the answer And that's hard to take when everything's kind of working I I would much rather pull the client back than have to push them. Oh, yeah Yeah, 100% next caller is Ethan from florida. Hey, what's up, Ethan? What's what's your question? Yeah, so um my question, you know, I really appreciate the way that you guys are framing things and and The the mindset that you guys are teaching around Uh wellness and and being healthy and and viewing is as self-care as opposed to, you know, beating yourself up and I'm just curious, uh, if you have any tips for someone that's been following you guys a lot on How to express these and maybe shift views of family members, uh, whether it be your spouse or siblings Uh to try and get them kind of a bit more health-minded exercise-minded God, dude, you know, this is this is probably one of the most common questions I think is a trainer that I would get and I think I I think I failed at answering it correctly for the first half of my career It's one of the most difficult things it is and You know, so Katrina and I have been together for 10 years And you know that if you've been listening to the show for a long time and it wasn't until Year five before She even came to me and asked asked for any of my help and you know, because she was somebody who was into exercise Uh, I was like, okay, whatever, but I knew if she was doing everything wrong And that's really hard for somebody who that's my profession. I'm watching her do everything wrong and yet she Uh, didn't want any of my advice and I knew from from prior relationships and from being a trainer for as long as I'd been that If I tried to to tell them Without them asking they would never they would never receive it, right? And they would never apply it to their life and it become a behavior And so the only answer that I had was to to live live the example and let them see What living a healthy lifestyle will do and get them to ask me questions And then I had the opportunity to teach Ethan, how long have you been, uh, consistent with fitness and health for yourself? Consistent or how long I've been engaged are two different answers. Um, you know I'm a father of a five-year-old and a two-year-old so the consistency over the last five years is Has waxed and waned, but um, I mean really it's been since high school I was I was a wrestler in high school and it really got me got me into to fitness and um Through high school through college, uh, and really until kids is when the the consistency started to fall off, but um, since since really getting back engaged and um getting on on maps programs. I've been I've been very consistent Uh for a while now. Who's the person that you're referring to when you say family and I'm assuming there's someone specific that you want to help Yeah, so um, I I'll tell you it is my wife But when I told her I was talking with you guys I presented as family But she saw right through my bs and and realized Smart lady. So Ethan, let me ask you. Let me ask you a question. Be totally honest, okay When when you're doing something, uh, and you're doing it wrong Do you like your fiance to tell you that you're doing something wrong? How does that feel? Well, it's if I had a fiance when my wife would be very upset Your wife, sorry, maybe that's why he's an alias My bad your wife your wife. No, look that's that no, it's I I see your perspective 100% That's exactly why where you know, I would say that I have never enjoyed a A exercise this routine as much as I'm I'm enjoying maps and and I've been doing it now for for many months And I would love to get her engaged on it and that's kind of part of the issue is I agree with you 100% I know That uh, no one likes uh criticism. Um, especially when it's something that's like so fundamental Um, and so I'm I'm more looking for a way to to make it encouraging making Making it that that kind of positive mindset that that sal talked about on the the podcast with Arthur Brooks I mean like that's that's just a beautiful way to think of Of exercise and it's just so much more encouraging and and It's hard to express that. Um, I would say it's a layman, especially to to Uh family members um and and your spouse now Do you guys work out at home or do you work out at home and does she see you working at home? Yeah, now just you ever want to uh be included in that have you tried to incorporate that at all? I work out at 6 a.m. And and she's just waking up when I'm finishing and convincing her to give up some sleep That's uh, that's not gonna happen. Um, but but yeah, no, it's she she does not um, she she's been trying to get into some other things but Uh, she's at home with the kids and I'm I'm home working from home And so right um, I think part of it is just the stress of the pandemic And the stress of really having to care for the kids much more than If we had a more normal schedule and a more normal environment, but um, you know, it's The engagement isn't isn't there right now. Yeah. Well, here's okay. So there's a few things. I'll tell you fitness is Um, strongly connected to personal betterment and personal growth. Okay. So when you tell somebody Uh that they should work out that they should start to eat right they immediately It's it's it's very natural for them to think You want me to be a bet you want me to be better? It's no different than if she came to you and said Hey, you know, I think it'd be awesome if you started to take some courses in learning how to do this thing better Like well, what are you talking about? So automatically you feel Criticized so but now that being said, um, there's a couple things you could do number one Adam's exactly right be the example And and what I mean by be the example is You show her, uh, just what fitness does you have more energy you feel better It's really you feel great. You're you've got a better attitude That might convince her and then now I'm gonna give you some hacks. So after you do that, let me give you some hacks Okay, here's a wonderful way to get your wife to do something with you Um ask her what she would like to do and then do it with her So she may say I want to do yoga. Let me do yoga with you and then when you do it Here's what you do Tell her how sexy she is when she's doing it. So while she's doing yoga be like, oh my god You're so hot when I'm doing this with you. This is like the hottest thing ever And and you you want her to connect the that connection with the fitness and in my experience That's a a much more effective approach Uh, trying to tell somebody to work out or never works never works There's gotta be an element of inclusivity and and I think that if she felt that, you know, and you're like Maybe maybe you step down your workouts personally a bit just so you make yourself available So you're around I actually went through a bit of that with my wife with uh, you know There's a learning curve to this whole thing and just to be uh working out and maybe like Take my intensity down just so I could kind of go through the reps and explain what I'm doing She was paying attention to what I was doing Just because I kind of I organized my workouts around when I knew She was available But I mean that's that's not like uh something that you always have to do It's just probably a good way to spark it at least Well, let's let's not forget either that nutrition and lifting weights are only two things that's related to your health and fitness training I love that sal recommend like yoga because here's a if if I was trying to get uh, you know My wife to get into exercise and I'm in I feel that there's resistance there One thing I I haven't met a wife yet who doesn't like uh to have a alone time with her husband and go on a walk And talk that's it, you know I'm saying like and so I I'm gonna find I'm gonna find other things that I think that she's gonna really enjoy that's going to improve our overall health Right, so and that could be you know making a tradition now that after dinner We we go for a walk or when there's times that you guys have somebody who can relieve you from the kids that you You make time to go do physical activities and that could be a hike on the weekends Where you know, maybe mom or mother-in-law is watching the kids and you get to go out for two hours and go hike somewhere pretty or You know or meditating or reading together all these things are Are all growth aspects or pursuing a better version of the two of you and just because maybe we are You and us are into nutrition and weightlifting and that's the things that we kick ass at and we like and we see the most results from Doesn't mean that we can't find something else that's related to the health journey And then you start to build on that and like sal mentioned earlier You know you start getting into that and you start sparking that growth mindset all now So you guys are reading together or you're walking after dinner together And now she's getting a little excited about or interested or curious about some of the things that you're doing in the weight room Or with nutrition and that opens the door there But if you try and force them or or push What you're doing as far as weight training or nutrition on them you're it's a it's a dead end like it's not gonna last You know in fact and how would you in one last thing in fact if you push too hard in my experience You actually uh, they'll actually not do it the more likely to not do it. Yeah, you'll get the opposite. That's right. You'll get the opposite Yeah, yeah How would you Maybe nudge because I think the the one place that's like an easy place to make a change. It doesn't require any more time It's just making different decisions. How would you nudge someone? um On the on the uh nutrition side. I know I've heard you guys talk about like focused on addition of healthy foods first um and and we do eat relatively healthy, but um Both of us have a bit of a sweet tooth and and uh, just trying to break that How would you nudge someone in that regard? Okay, this is a this is a wonderful hack. Okay. This is an easy one Not easy in the sense that changing nutrition is always hard, but easy in the sense that making that initial step is actually quite simple You need to do all the grocery shopping and start preparing the food Say you do the cooking like you take over one night and you know, that's where it starts and you just start introducing it Yeah, she's not going to complain when you're you're cooking or you're the one that did the grocery shopping And and I think I think you guys are both kind of swinging for the fence a little bit I'd make that even simpler just you know pick one night out of the week that you want to try a new meal That's helpful. You know find a recipe online There's I mean they're everywhere right and find something that looks interesting to you or her And it could be something you do together, you know prepare it in the kitchen together or you prepare it for her But start to experiment with Healthy dishes and you start by maybe you preparing it first and see if it starts to catch a little bit of traction Yeah, hey, you know like something like hey, you know tuesday. I'd love to spend some time with you What do you want to go on a walk or a hike together and then and then after that? I'm going to make you dinner. I want I'd like to make you some dinner. I mean That's a date. You know I'm saying to her she's like wow that is a romantic date And you do that, you know enough times She starts to build a wonderful association with doing activities with you and before you know it She'll be in there lifting weights with you That's a great idea. No, I appreciate that I want to thank you guys. That's the last thing I just want to say. I want to thank you guys It's I'm so happy. I found you. I'm so happy with the the workouts Keep keep up the hard work because I know it is hard work. Thanks, man. Appreciate it. All right Have a good one. You too Yeah, so, um, that's great that he found us through, uh, Arthur Brooks. I love that guy You know, what he's asking so many people struggle with when they find fitness. They it's like, um, you know what it reminds me of It's like when fun. It's like evangelizing. Yes. Someone finds religion. They want to tell everybody Exactly like because it and and you it changes your life. It's exactly It's hard not to blame them for that because it's changed your life so much So passionate and it's a positive thing that you're giving them So it's it's hard for you to not understand why they're not receiving it. I mean I struggle with this as a trainer for years I mean I I the first like decade like because it was so life-changing for me I was telling everybody and you know trying to push everybody in that direction annoying everybody Yeah, totally, you know, so it is it's it's it's tough and it's hard to hear But I mean I even when I I remember coming into Katrina's family when I was when I was new to the family I was right in the thick of like competing and carrying my tupperware around and like oh, man I swear they didn't like me They hated me because it was so annoying because they had so many like family parties and get-togethers But it was after they saw like the result the plan everything that I was building towards and then getting into competing Then all of a sudden the attitude of like, you know, having this like nose up in the air about Adam bringing his tupperware Now all the family was coming to me asking for advice and how did you do that or how do you help me? Imagine if you showed up preaching. Oh, right exactly And making them feel guilty for what they were doing like I was yeah, so it's no I tell you if you have If you have good connecting time with your significant other, you know, you flirt with them You have fun during the workouts. They'll want to do that stuff with you You know, well they make time for them. The key is to understand that it's not always got to be resistance training That's right. There's lots of other things that encompass health That I bet there she is into I guarantee A long walk with her husband and having a great talk about their day. Totally she would absolutely love You know and so you start with things like that that are we're going to appeal to her And then you build upon to get reconnected first, right? Our next caller is erin from new york Hey, erin good morning erin. What's your question? Hi, so my question is um What is the best way to deal with a manager at my gym that programs not great group classes? A lot of cardio I want to be the best coach for my clients, but I'm pretty limited with how much I can change in the class Okay, so so you're so you're a trainer there. Wow. This is a landmine Yes, so this is this was me at orange. This is me at orange. Do you do you teach group classes there as well? Or do you just train people one-on-one? I train group classes. That's where I started with and now I also train people one-on-one Now, do you have the the autonomy from the owner to run your classes the way you want? Yes, kind of on the back end. He knows I change things and uh, he's all right with that But I haven't been Given complete like do whatever kind of it's also hard because I work a full-time job So I'm already training people one-on-one. It's hard for me to do a whole group class Change when I should just be able to kind of go in. You know what I mean? Yeah, so this is like uh, very close to home for me So I don't know if you know this but when we first started mine pump. I was also helping my buddy brendon Start up the first orange theories in the bay area And if if you've been listening to the podcast long enough, you obviously know my stance on group training Get here. I am teaching a group training class So this was the same exact dynamic now and luckily, uh, brendon sounds like your boss where he gave me Some freedom and latitude to kind of you know mold or change some things that I really didn't like in the group class But I still had to somewhat follow their protocol, which was still challenging for me, right? So what I what I started to do was the last five minutes or so of the class I started to turn into like I would teach like one thing and of course I was trying to teach something related to What the problems that I'd seen the class for example When you're in a class setting like that, uh, you know, and it's supposed to be you're trying to be building strength Clients tend to you know, no rest periods They go right in the next one right in the next one right in the next one And they just they don't they don't rest and gather themself and then go to the next weight At an orange theory and so that would be like a topic of the day is the importance of of rest periods for building strength and not just doing cardio with weights or I might pick out an exercise that I saw everybody doing incorrectly And I and they're doing it incorrectly because they have mobility issues And so I might talk about the importance of ankle and hip mobility when we're squatting down And why some people will lean forward or they'll feel it in their knees or their hips I would just like pick one thing a day that I would teach after my class and my classes became very popular for that Because I wasn't just teaching the group class I'd always give this this bit of of information and education And surrounding the group that was in there and that's what kind of allowed me to still be able to Implement my philosophy and the things that I thought were important and the things that I saw wrong In the group training while also still being a group training coach at the same time Yeah, the other thing too Aaron is uh, if you if you have the flexibility to kind of teach the classes the way you want to Then the best thing you could do is teach the classes the way you want to and get those classes to fill up If your gym manager Sees that you are successful and you're bringing in members and people value you that gives you a lot more power Because I think the gym managers probably going to be quite interested, uh, or at least they have a Strong interest in having a successful Facility so if Aaron's classes are the ones that are filling up if Aaron's Members are constantly asking about her if everybody else is saying I want to do that class You've got a lot more, uh influence and I know that's what happened at them That's exactly how it went down. Yeah, I started off with little bits of Me teaching and then eventually I got all the freedom and then I started to completely change the format I changed the total how the I look at what they had for me to teach for the day And very little of it would stay on on the routine, but I had to get to that point I had to first You know introduce a little bit of of my philosophy Around what they're teaching and without insulting the business right and slowly do that And then once it got to a point where I had so many people waiting for my class The the boss is pretty much went okay, we're not going to let Adam do his thing We're we'll make everybody else follow this thing But let him do his thing because he's our our number one coach So that should be your goal is to give don't change too much to where you end up pissing everybody off Try and add more value to that class by adding the things that you see that you don't like about group training Uh, but don't do it in a way that you're you're putting down You know the boss or other people do it in a way that you're just adding more value to your class And eventually you'll be known as that that coach that's going that extra mile and then you have more freedom Plant those seeds for sure. And also if you can make yourself available You know outside of that to then kind of have that interventional type of You know mobility practices and like more furthering their their information with how they can like help their joints You could even start wrapping, you know, two clients together and like taking them through like actual You know priming and ways that they can actually You know add some longevity to these type of workouts so that this is great Just what you just said so Erin. I don't know. Have you seen the maps prime pro webinar that we did Yeah, so actually I have to thank you guys for everything all of your content. So Quick background on how I found you guys is because the owner Approached me to do the group classes and then I quickly took on more responsibility and I had no idea what I was doing So I was searching for information found you guys found the podcast found the youtube And I have almost every program now and that's what I use For my one-on-ones and I try to do priming like as we warm up And I think I've been able to provide a lot of value because of that And I just want to thank you guys so much for providing all your content Yeah, that a girl. So what Justin was just alluding to was actually one of the things I also started to do with the class. So again instead of Asking the bosses, can I completely change your format? I said what could we add a day and I did it on Saturdays for one hour? And it was on a time that they weren't using the the classroom and I started to offer Everyone it took my classes to come see me on Saturdays for this mobility class And I would I offered my service for free So I could teach them and educate them and before long that class became so full And that was it all I was teaching was the maps prime pro webinar basically So those all those mobility moves I'd do that for like an hour with them And I'd be talking to them while I'm teaching them. So I'm teaching these moves and I'm telling them This is why this is so important for you to do this This is why your knees hurt or your hips hurt or your back hurts when you take these classes and you go in Circuits, this is why I'm always trying to teach you guys to slow down and work on your form and your core And so I can it allowed me to like really educate while also, you know taking through my great mobility class That's a good way to approach the boss instead of again trying to get him to completely change what he's doing Offer your services outside of the the time that they're using Start to try and fill that class up with the people that you're already teaching build some interest. That's right. Okay. Okay All right. Well, Aaron. Thank you very much for calling in. Thank you guys. Merry Christmas. You too. Merry Christmas Yeah, I can totally relate to that. Oh dude. I mean, here's the deal I managed gyms for a long time if I had somebody in my gym that was working for me That was different than I was but they were bringing in members providing value. Their classes were full. It's undeniable I'm gonna be okay with it. The key though the hard part though and where she's at is that transition. Yes It's it's not it's when you when you're taking when you're teaching it and you know that You you you would teach it differently or you're not happy with the format. You gotta be calculated exactly You can't just go like I'm gonna run it differently. No because there's no evidence Then you're gonna get pushed back. Yeah, you gotta and that's why I mean the way I did it was by just adding more Value to what we were already currently doing to gain that trust from my members And then offered a free service on top of that and then before long It was like, okay. Now everybody was yeah, and then it was really easy. Now. It's like adam What are you doing? How come yeah, why is why is adam's classes booked out two months in the next coaches? Maybe maybe we should incorporate this right right You can come watch mind pump as well as listen to mind pump on youtube or on youtube as well Mind pump podcast. You can also find all of us on social media instagram is the place where Most at you can find justin at mind pump justin me at mind pump sal adam at mind pump adam And dug the producer at mind pump dug You get a stability ball that cost 20 bucks on amazon and shipped to your house the next day And you do a bench, but what you do just drop your hips So instead of creating a bridge and doing a normal, uh, press you let the hips drop down announce an incline press That's why I love the stability. But in fact, we used to do we used to uh