 First question is for from Orianna Fitness. Could you guys please list the absolute must-dos to maintain your physique during a quarantine? Absolute must-dos. Okay. I'll start with the easy ones and we can when we can kind of go into a little more detail, but number one Daily activity. I think is it important because your total daily steps however low they were before is way lower now I know for me the you know If I'm not exercising or actively going for a walk. I'm not moving well I can't I can't stress that one enough because when you work out and for an hour in People's head they register is like I was really active today But if you worked out for a one-hour block where let's just say a good hard workout is 400 to 600 calories tops you're burning and then the rest of the day you're dramatically Sedentary even though you worked out you weren't very active and your your total calorie burn for the day is extremely low somebody who makes a point to walk all day long, let's say you go for Three one-hour walks for the day and but you don't lift weights and exercise That person who went for the three one-hour walks is gonna burn way more total calories in the day than that person Who just worked out vigorously for one hour You got to put that in a perspective and I think that somebody who's never tracked and really paid attention to their Average daily movement when we were working and we were moving it and on a regular basis Is is what's getting thrown off so bad? I remember Getting my mind blown as a trainer when the those First like body bug. Yeah trackers kind of came out where you could put it on it would track your calories burned It would track your steps all that stuff and I remember I look at the reports of my clients And I'd see that you know my client burned more calories on Saturday and Sunday than they did on the days during the week Yeah, and I'd be like what did you do Saturday burn way more calories like I don't work out Exactly. Oh, I clean the whole house or I went to the mall now shopping all day Or I was washing the cars and that's when it really hit me like oh crap Okay, you know just because you work out once doesn't mean you're super accurate and here's the other side of this That's a big plus if you're stuck at home and you're fighting off You know that the anxiety and the fear and the boredom stressy. Yeah Yeah, no besides the eating Working out throughout the day like you said Adam walk in the morning walk in the afternoon walk in the makes a huge Difference and then on top of that when they do studies comparing You know somebody working out for two hours versus somebody breaking up a two-hour workout throughout the day They actually find that breaking it up throughout the day burns more body fat and preserves more muscle Now the second part you just said Adam was the stress eating. That's a big one man And you got to figure out Strategies to avoid that and I've I've had to work through this myself And one of the strategies I've come up with is at first I tried to just not eat the you know bad food or whatever Didn't work. I'm it's too accessible. I got too much stuff going on where I'm a little bit stressed And it's just not working. So now I've moved to phase two, which is I'm only having Healthy snacks in the house and if I want to eat them I do and that's already made a tremendous difference So this takes a lot of discipline to do this but this I too have been battling this I mean we're just like everybody else So there's moments where I find myself Benching a Netflix series and I've been sitting on the couch for hours at a time and then I'm wanting to snack on things So when I catch myself in those moments I try and get up and go find something physical for me to do like one of the things that when this happened to me just a day Before yesterday, I needed to wash my truck. We just got back from Tahoe was just and it was a Disaster like I knew it was gonna be like a multiple hour project to do But I just needed to move and do something like that So it doesn't always have to be like this vigorous exercise that you need to do The must-dos is being mindful of your movement and then making sure that you do it now in a perfect world You're exercising and doing a training routine, right? You're following your maps anywhere or if you have an at-home gym and following one of the other programs You're sticking to your routine and then in addition to that you're also trying to move But at the bare minimum when I think of must-dos you've got to get out and get some activity got to get out and Home Depot still open I've been making multiple trips and and making little projects that I have been meaning to get to like painting this or that You know chopping down the chicken coop like renovating outside. I'm just like a busy body Intentionally just because I got to get out of the house. I got to get out of like this room that room sitting here You know like I'm driving me crazy Justin's gonna have like a six-story house. No, so it's funny you bring that up because yesterday You know Katrina night this is what we do like we go on multiple walks a day at least and then we've of course Try and get our workout in and yesterday We're on our second or third walk of the day and we're going through our neighborhood And we're kind of like weaving in and out of all the all the houses And I think we saw three different garages That were open and dads were out there sawn And staining wood and painting. I see the same. Yes, dude. I'm like, oh, this is so great Like the honeydew lists are getting done right now. So yeah, I'm so happy right now I think that's to me those are the must-dos and then and then also being mindful if you're not because let's be Real Being completely transparent and honest. There's absolutely been days We're like the day before I was really active and I worked out good and I ate good and I took a chain Oh, we're gonna chill today, you know, I'm gonna do anything We're gonna enjoy having the day off and just play with Max in the house all day So but when I do that, I have to be extremely mindful of the difference in calorie burn that I'm probably going through And so my eating has to adjust to that. So you you've got to either one Make a conscious effort every day to be very active moving walking doing some doing physical activities in addition Hopefully you're working out too if you don't you need to definitely modify your diet and whether that's you do well with skipping a meal And not eating or intermittent fasting during that time or just smaller portions or like Sal I think recommended the other day, which I think is great is, you know, minimizing your carbohydrate intake You know, you need to be mindful this stuff. So to me when I think of must-dos I think what one you need to incorporate multiple walks throughout the day On top of hopefully your workouts and then when and if you don't Being mindful of that and reducing your your floor and you can make, you know You can make some of this activity a family fun thing, you know, like I was mopping the floors put music on And we're just all having a good time doing it together And and now the reason why I'm saying that is because the mental state that you go into this stuff is going to make a big difference Mm-hmm If it's if your mental state is poor and you feel like you're forcing yourself to be very different difficult to stay consistent If your mental state is I'm gonna make the I'm accepting the fact that I got to do this stuff And I'm gonna make the best of it. You're more likely to stay consistent. So