 The holiday season, this is where people gain body fat. I've gained 45 pounds a week. Their fitness tends to go down and they just generally go backwards. You don't have to. In fact, in today's episode, we're gonna talk to you about how you can work out during the holiday season, maintain your gains, maybe even get in better shape and connect with your family. Drop the gym for the holidays. Yeah, yeah, I know. So I think we should first off set the stage here of the real value of the holidays. I think a lot of fitness fanatics fear the holidays, right? Because they're like, oh my God. So it's panic going into it. I'm not gonna work out. I gotta eat. I'm gonna eat all this food. Okay, actually, I don't know if you guys have noticed this. So we've been saying the same message every year for eight years now, okay? About the importance of connecting with family. I actually have seen a huge shift in our space. Haven't you? People talking about it. Oh yeah, that's good. No, I've seen more and more fitness influencers pose stuff like, this is the time that you're nice with like, never did you hear that shit. Say five plus years ago. I never heard anybody talking about that. I'm glad that's the message. It was always about like, how do we figure this out? Like how do we, you know, get your workout in here, do this and time this. It was always like all these things to try and minimize the body fat. No, I mean, look, this is not a message that is new that we haven't shared. And forget holidays, your workouts should improve the quality of your life period end of story. So, and now your life will change. Sometimes that means you're in a lot of stress. Other times it means you're not. Sometimes it means, well, every year it means you're gonna be holidays and so you're gonna have different challenges. How can you work out in ways to make the holidays even better? Not, how can you work out because the holidays suck and you need to escape or you need to burn off the calories or whatever, right? There are ways you could work out to make the holidays even better. Of course, one of the biggest benefits of the holidays is connecting with family. So that's really important. So let's bring them in. There are health benefits to connecting with family. There's health benefits to being around people that you love and enjoy. So we should talk about how to use exercise as a way to make the holidays more enjoyable. And then of course is the part everybody wants to know how to minimize the potential damage of the holidays, of the food that you eat, maybe the fact that your gym is closed, you're not gonna go to the gym, maybe you're traveling. So let's talk a little bit about those things. I also think that one of the best strategies for dealing with the holidays, it reminds me of like when I would talk to somebody who wants to like getting good shape for a competition is the real work is done heading into it, is before. It's like the last thing you wanna try and do, like come holiday season is like, oh, let me figure this out. And I need to start losing 30 pounds right now. That's a really- You lose 10 pounds over the Christmas holiday. Yeah, so honestly, like the more consistency that you have built leading into it, the easier this is going to be. And the less stressful it'll be to where you don't have to worry too much and you can focus primarily on things. Yeah, now the big thing is if you look at all the potential challenges with your workouts and the holidays, the most important thing to consider is consistency. Cause this is where people tend to miss workouts for whatever reason, right? They're traveling or family is visiting or maybe their gym is closed or, you know, for whatever reason, they're just, they're missing workouts. Consistency, when you're talking in the context of appropriate workouts, of course, consistency trumps everything. Consistency trumps intensity. It trumps frequency. The, if you had two people who were identical in all respects and you looked at their progress over the course of four years or five years, the person who was consistent within, again, the context of appropriate workouts is gonna do better than the person who isn't consistent, even if the non-consistent person has a superior workout or trains harder. This is still true for the holidays. So I think that's the number one thing to focus on is how can I stay consistent? I think the biggest factor that contributes to inconsistency of the holidays is accessibility. The fact that you might not have access to equipment or a gym or the typical stuff that you use to work out. So one of the big things to consider is how do I work out anywhere? How do I work out at home? How do I work out at my aunt's house when I'm gonna visit her? How do I have a good workout without any equipment whatsoever? I think this is a very important consideration and the reason why you need to consider is you need to plan for it. What you don't wanna do is go into it and be like, oh, no, Jim, I guess I'll just do a bunch of random body weight exercises. Programming makes a big difference here as well, so. Yeah, and it's one of those things that a lot of times it's unclear and so you have to be able to build in flexibility. And to do that, you're gonna have to realize that your normal routine and schedule and all that, like it's not gonna look the same. So how can we account for that and how can we have sort of backup plans and different options available? And so a lot of times too, like you have to look outside of just like, my routine is I drive to the gym at this time and then I'm able to use all the equipment and come back and maybe I don't have access to that. Now I have to have something available for me exactly where I am. I just go downstairs and use it or I don't need any equipment, I just use my body weight. This reminds me a lot about how I communicate to clients and friends on how do I utilize things like hit training or supersetting, like instead of like programming it into my normal routine, I allow life to happen and then when those times present themselves where it's advantageous to train that way, I just do. And what's great is it interrupts my normal training and it's a novel stimulus. And so I get now the added benefits of, oh, my body's not used to this. The same thing goes for holidays. Very consistently, I'm a gym lifter, I barbell, dumbbell lifting either at my house or inside here or at a gym. That's consistently how I train. I rarely ever do body weight stuff, suspension trainer type stuff. And so it's like, oh, this is great. Here I am gonna be at home with my family, some of the gyms are closed on certain days or I don't feel like going to the gym and leaving where family and friends are all at. So, oh, here's a great time to interrupt my normal training blocks with this suspension trainer body weight type of routine. And now not only is it like gonna work out because it's easier and more convenient, but it's also a novel stimulus. So a lot of times I see great benefits from it. Like it should go in my routine occasionally anyways. And so why not allow it when the holidays? Yeah, I always use bands, suspension trainer, maybe a stick or a wall for isometrics. And in my experience when I've done this, which I've done this now for a while over holidays, especially if I'm on vacations when I travel, I'll do this. When I go back to my regular routine, to your point, Adam, I have, I don't, not only do I not go backwards, I actually notice benefits. It's like when we all went to Mexico, was it a few years ago, a couple years ago, we brought bands and a suspension trainer. And I did use them. I went outside and I use them for 30 minutes here and there and got a workout, got a pump type of deal. Nothing crazy, very different from my normal routine. When we came back, I felt great. In fact, I felt like it was a much needed shift in my workout because I used things that I don't normally use. Now the value of things like a suspension trainer or resistance bands or of course your body is they're super convenient. You could use them anywhere. You can go anywhere and use them since suspension trainer, you can hang in a doorway, around a tree, around a metal pole, bands, you don't need anything. You just step on them or stand on them or use them anchored around a doorknob. And you've got basically access to almost any exercise for any body part. And you can still make it super challenging for yourself by going slow, like changing the tempo. I would hold certain positions for an excess amount of time to really challenge my muscles still but into range of motion. So like in range strength in a lot of different angles that normally I wouldn't connect with. I wouldn't incorporate those in my regular routine. It's like, I'm gonna focus on that aspect. And then like you said, you come back and you feel like you've addressed a hole that I had. This is one of my favorite parts about what we did with it. We don't really actually talk or sell maps anywhere a lot. Like it's not like one of our go-to talking points around. It went crazy during COVID though, huh? It did. Actually it was so funny. It was probably one of our least sold programs heading in before COVID. And then when COVID hit, it became one of the number one selling programs that we did. And one of the things I think that people found out after the fact was that I think there's this misconception that it's like this, oh, it's so basic. It's just, I remember when we wrote it. There's no dumbbells, no barbells. Yeah, I remember when we wrote it, we were like, listen, I don't want this to be a beginner-only program. I want someone who's really advanced to be able to say, hey, if I wanted to just do all body weight training for a while, how would I see great nutrition? We didn't want it to be a second fiddle, settle for this routine, because you don't have a gym. It's like on its own. Yeah, if I was gonna do body weight, how would I train body weight? I'm not gonna do something where I'm like, oh, my client who's 65 and super decondition body weight type of training. It's like I want to have things to work. And that's where the birth of the intensity sessions came in there where we actually have the ability to, and there's levels to like how challenging you may be. So if you could be someone who's really, really advanced and you can make that anywhere workout, kick your ass, or you can be really regressed and you could take it all the way back to like very beginner-like and still challenge yourself too. That was like, I think one of the sweetest parts about that program. Yeah, today's program giveaway, the Super Bundle, happy holidays. That's a lot of programs. Here's how you can win it. Leave a comment below this video. The first 24 hours that we drop it. Subscribe to this channel, turn on notifications. If you win, we'll let you know in the comment section. Also, this program we're talking about, workouts you could do at home. We have a bunch of programs where you just use your body weight or bands or suspension trainers and more. We put together an at-home holiday bundle, maps anywhere, maps, suspension, maps prime, and the NoBS six pack formula. Four programs would retail for over $330 right now for this episode only. $99.99 gets you all of them. So if you're interested, go to mapsnovember.com. All right, here comes the show. You know, if you're working out this way with body weight bands or let's say suspension trainers, a couple of ways you could break this up. You could do upper lower splits or what I like to do is just full body. I like to, most days go out and do like a 30 minute kind of full body workout, hit the whole body. And that is not just enough, it's more than enough for me at least to not just maintain my gains, but I actually noticed some pretty cool improvements. But the main key here is it allows you to be consistent. You don't need a gym, you don't need to go anywhere, you literally take them with you. They fit in like a tiny space, like a suspension trainer and bands you could put in a small bag if you needed to. And now you have your gym going with you. Or if you have family visiting, you can't leave your house to work out. It's literally wake up 30 minutes earlier, do your workout with these things and then you're all set. Another thing to consider I know people are gonna attach to what I'm about to say from the fat loss. I don't do this for the fat loss. I do this for something that I always hate on the holidays, which is the post meal lethargy, okay? Where you eat a big meal, you're with your family, Christmas dinner, Thanksgiving dinner, whatever. And then you're like, oh, like you wanna fall asleep, you're so tired, of course there's that stereotype of like your dad cancels on the couch. Falling asleep. And I hated that because it took away from the time I could spend with my family. Now I would try to do it with diet and I would eat the protein first that helps try not to overeat. But you know, you've got all these delicious dishes. My family, people bring things that are homemade that I only have an opportunity to eat during the holidays. And so I want to enjoy all of them. Even if I watch my portions, it's still gonna be a lot more than I normally eat. But then you get that post meal crash where you're just, you're tired or irritable and you just don't feel good and then what happens is you try to, without maybe realizing it, offset it by eating more. This is what two people tend to do. They'll eat more sugar to try and get themselves to feel better and they end up feeling terrible. Now this is because of the insulin dump you get and then the blood sugar rise and crash. In fact, CGMs now are quite popular. You can put one on, see what happens to your body when you eat these meals and you'll see this spike in blood sugar and then this crash. The crash is when we feel lethargic when we feel like we need to take a nap. Now I said earlier you could eat protein first and that helps make a difference, but nothing, nothing makes a difference like a short intense workout either before or after that meal. In fact, if you do a short intense workout an hour before that meal, literally 10 to 15 minute hit style workout. That's my favorite. I like before. That's the best way to do it, right? A 10 to 15 minute hit style workout, 30 to 60 minutes before, literally, you can go outside for 10, 15 minutes, come back inside, nobody knows the difference besides the fact that you might be sweating a little bit. Measure your blood sugar and it is profound the difference it makes on that and that crash doesn't hit you nearly enough. Doing it afterwards also has a positive effect although before seems to have more of an effect. This is a hack. I would prefer before. Yeah, because afterwards is rough, right? Yeah, and afterwards too and one of your points, you'll get to this of the kind of movement and just walking and stuff like that. I loved, we started this tradition a long time ago as post meal, Katrina and I would just start, we would walk. Yes. And it started off with just her and I, now everybody knows. So much better for digestion. Yeah, and it just feels, it's easy, right? Just had a nice big meal with everybody. Still connecting. Yeah, let's go for a walk together and every age group can handle that, right? Like my mother-in-law probably isn't gonna do my hit style anywhere, work out with me or something like that. But I can go for a walk with her and everybody. So it's like more of the family joins in on the walk afterwards, which is fine. You know, it's better than nothing, right? And so I would prefer to do the harder, intense workout before the meal and then eat, enjoy myself and then go walk afterwards. Yeah, so here's what happens with that intense workout. And I've measured this with CGMs. In fact, Tom Billiou, when I went to be on a show about a few months ago, he told me the same thing. He said, before the holidays, I'll do a really hard leg workout in particular, he said, he said, hit style, leg workout. And he goes, and I'll measure my blood sugar. And he goes, and you know him, he's like super. Yeah, data guy. Yeah, he's like very, very, very big on the data, very obsessed with it. And he goes, bro, he goes, it looks like a completely different person. He's like, one of them is this huge peak and crash. And then the other one, he goes, my blood sugar doesn't, he goes, I'm eating pastries, candies, all the stuff that he normally doesn't even touch. So his body should be hypersensitive. He goes, my blood sugar barely goes above what it normally would. If I work out hard before the day up, what happens is it primes your body and your muscles to uptake and utilize that glucose to replenish itself. So you don't get this and your body becomes more sensitive to insulin. So you don't need as big of an insulin spike to make this happen. So a hit style workout, I like for this because it's so short. High intensity interval training is a very good way to make this happen. Now you could do a traditional strength training workout an hour long, or again, you could do a 10 minute hit workout. And then 45 minutes later, eat. And what you'll notice, and I've noticed this, is you don't get that post meal crash. You actually feel okay afterwards, which is really cool. Add the walk with the family. And that's like the perfect. I mean, I wish we had like enough people to like wear the glucose monitors to like test this before and after. And like, I remember when we talked about those and I know there was like a movement going around of like, you know, fitness influencers that we're trying to counter and say how stupid they are. It's like, man, if you can learn to connect the behaviors to how you, because like, you know, and some people are probably aware enough that they realize like, oh yeah, I know, like after I eat that big turkey meal, all I want to do is just lay around and do nothing. A part of that is also because of the crash. Isn't just because of the turkey and what's inside turkey and stuff like that. It's also, as you ate this huge meal, you have this massive spike and you have massive crash. And so you want to lay around where if you can mitigate that through some habits with your either training or how you eat your protein first so that like you're more likely to stay active and do stuff like that. And you're less likely to put on a much more body fat. Yes, yes, totally. All right. Here's another thing that I think is really important for the holiday season. I think, and this is all connected and some someone might think I'm being woo here, but there is data to support this. And this is also through experience, workouts can be very effective ways of putting yourself in your body and being present. Okay, where am I going with this? Well, when you're with family around the holidays and as I've gotten older, I've realized that this is something that I would do. When there's a lot of people around whatever, I tend to check out a little bit. I think I get lancious or whatever. There's people I don't know and I haven't seen for a while. And then afterwards later on, I'm like, I didn't get that opportunity to sit down with that person and talk to that person. Wow, look at my nephew, he's so much older. So I want to put myself in my body. All right, where does exercise come into play? Close chain movements, in my opinion, are really good ways of putting yourself in your body. There's something different about moving a weight versus moving your body, right? So like a chest press versus a pushup. I think when you're moving your body around space, it kind of forces you to be more in your body because it's your body that's moving, not just your hands and your feet. This is why gymnasts have such, one of the reasons why they have such incredible proprioception, right? They know how to control their bodies in time and space and this makes them really good at doing other sports because that's what you need. Typically, this is why coaches will recommend kids do gymnastics as a first sport. It puts them in their body and most gymnastics movements are closed chain. So closed chain is you moving your body. It's a pushup versus a chest press or a body weight squat versus a leg press. That's what closed chain, and closed chain does that. Yeah, and I feel like sometimes open chain movements, like you can get distracted by the weight itself and trying to manipulate your position to be able to account for how the weight is kind of- Yeah, leverage. Yeah, the leverage. And so a lot of the focus will go there or like the number of reps you're doing, you just kind of get in one of those rhythmic situations versus the closed chain. It really does place all of your effort, attention, like all of your nerves, like all of the joints. Everything has to account for you bringing your body into that environment situation. So it is a totally different feel which has its own benefits. I mean, I've actually never thought of this like that, but listening to you both make that point, of course it makes you feel more in your body. There's, you can't do a pushup, a pullup, something where you're, without feeling your entire body, where you can do a lot of bench press dumbbell exercises where- It's the difference between a pullup and a lat pulldown. Yeah, there's, and my legs are completely at rest when I do a lat pulldown. There's my body, my feet, my legs, my calves, they're not feeling that that worries. If I'm in a pushup, everything from my toes to my fingertips, I'm feeling everything in that movement. So to add to that, I like, and this is something that I wanted to do this year that I don't think I've ever challenged myself to do is to like get rid of the phone, right? So obviously the idea of what you're selling right now is that, you know, doing these closed-chain moves to become more present, more in your body. Yes. I also think eliminating any sort of potential distractions will only help that situation too. So if the desired outcome is, hey, you know what? Like I want to practice being ultra present or I mean, I want to be for the kids and the younger ones of us, I want to be a good example. I don't want to be on my phone doing stuff all the time. Like, okay, one thing I can do is to do the closed-chain type of exercises. The other thing is to get rid of my phone, why I'm with my family. So they see me being ultra present and I'm ultra present. You know, it got pointed out to me a long time ago by a body work specialist and she said, oh, I was teaching her how to bench press. She had some good natural strength but she never really lifted. And in the bench press, you know, what do you teach when you're teaching someone how to really be strong? Ground your feet, drive your hips, squeeze your glutes, activate your lats. And she's like, man, you really have to work hard to put yourself in your body. And I said, huh? She goes, all the things you're telling me to do, if I do a push-up, it just happens. Like if I do a push-up, like everything's turned on. And I said, oh, shit, okay, that's totally true. And she goes, you know what's funny? Because when I work on people who strength train, I will tell them to do suspension trainer workouts because I can feel that they're more in their body. And that's when I started experimenting with suspension training. It's true, when you're doing a chest press or a fly or a body row, it's a different feel. Now I can be, because I'm well trained, I can put myself in my body with traditional strength training exercises. But if you think about training clients, how much of your focus is on telling them, do this, do that, connect here. Whereas you're doing a pull-up, you know, it's like, you don't need to say anything. As long as they're strong enough to do it right, they're in their body. So close train movements are great for this. The suspension trainers are amazing for this. And I love suspension trainers because you can change the angle to make it appropriate for a beginner or someone who's super advanced. Somebody who can't do a full pull-up or even a push-up, some of that you can regress. Or I can make it really hard. Like I can make a push-up variation on it that challenges me. It really stresses that stability issue too, the core, and to make sure that you're really bracing properly because it isn't like, to your earlier point, it's like you can't just segment your body off. Like you have to use all of it has to, like some of it has to just anchor and stay exactly where it is. And that takes muscular contraction to do that instead of just letting it just hang. And there's overflow of this in the sense of the benefits. Like you train like this over a two-week period because of the holidays. You go back to your traditional workout, watch what happens. You'll notice a different connection and a different type of strength, partly because of the novelty of it, but also because you've been putting your body in a different way. The next thing, this one I hacked a long time ago. And it's one of the best things that I think I've ever done around the holidays. And that is that I schedule workouts with family members around the holidays. Now, yes, these aren't like workouts when I'm on myself and I'm challenging myself and I'm being very selfish with what I'm working on. It's definitely more about connecting with the people with me. But I love it because I'm the fitness expert, okay? I get to share something with family members. They value the fact that I work out all the time and that I'm a fitness expert. They want to come to the workout. And then we get to do this thing together. We get to talk, mess around. If it's with my cousins, there's a lot of shit talking. We'll do some exercise and we'll sit down and talk. And it's not, it's a workout, but it's actually more of a like visiting connection time that also is a workout than just a workout. It's like an event. It's really cool. So it's like, if you have friends and family members who you'd be like, man, it would be really fun to ask Aunt Susie to come with me for one of my workouts. Or, and you literally, I mean, it's what I would do. I would call them up. But hey, you want to show up 30 minutes early and we'll do like a band workout. And I've never had a no. Every family member, I think probably because I've been doing this for so long as a career, they're like excited to do it. And then it's with me. It's me, three other people. We're doing this 10, 15 minute workout. I get to share this thing with them. I also get to get a workout and it's very connecting. It's a lot of fun. I've been working on that. Cause I remember you talked about that quite a bit and like just kind of slowly introducing some of my family, some of Courtney's family and it's interesting. It's always the unconventional tools that capture their attention right away. And so I was like half the time I'm taking them through like some, some club swings and Indian clubs or like showing them the May spell and all that. And then letting them try and kind of stabilize and do real basic things, but it's just like kind of sparks interest, which is always cool. I mean, I've actually attended this with South's family before and I love it. Like it's something that my family's trying to adopt and we've tried to emulate a little bit of it. What I was thinking about that I liked was actually, it was like two and a half, three hours we were here. And we only did probably an hour worth of working out in that three hour, but that's what it was. It was like, you know, guys were hooking up, you know, dumbbells to their waist and doing max pull-up to see what they could do. And everybody was, you know, pushing the sled, how heavy could we push the sled? And like, so it turns into this like cool, fun, like mostly conversation and bonding with the family mixed in with some movement and exercise. And it stretched out over three hours where we're not sitting and doing chips and dip and watching TV. And so like, you can only imagine how beneficial that is. And I think like, okay, if we have this luxury we have this gym, right? So we have that privilege of having something like that. I think if I didn't have that, I'd probably grab a suspension trainer, maybe a macebell, maybe a kettlebell, one or two heavy bands. I love the sled though. Yeah, a couple like tools. And then just do some like fun challenges with it, you know, like what stuff can you do on the suspension trainer that's really challenging that we could all take turns doing, then can we lift this at a circus press overhead or a bottoms up kettlebell press or swing the mace or push the drag the sled? Like, I mean, you really, this is an area where, and of course I know we have programs for all the stuff like that, but I would suggest that people have fun with it, be loose about it to get, and it's more about connecting with the family and engaging with them. So take a handful of these tools that are easy to love from anywhere, right? Like you can literally band suspension trainer one kettlebell or a dumbbell or something. Take them anywhere. Yeah, take that anywhere, go to a park, you can do it somewhere at your house and just make it into a thing where you guys are doing some fun challenges. You know what was a surprise from this? When I first did it, I'll be very honest right here on the podcast. It was really a way for me to get my workout in and not be a jerk and not hang out with my family. So I'm like, how can I do both? Oh, I know, I'll invite them. It turned out to be so fun that I value the, I value, it's one of my favorite workouts of the year. And then here's the surprise. My family now, no joke, I guarantee you within a week or two, they'll text me. Hey, where are we gonna do the workout? Hey, when are we gonna do the workout? Hey, I can't wait for us to do the workout. It's now become something that family members who are not fitness fanatics are looking forward to doing every single year. Like what a great way to positively influence your family. And I do make it enjoyable, right? So it's not like I'm trying to beat them up. Don't try and show off. I think that that's stupid. That's not very connecting, but it's great. I have like an aunt. She's like, hey, you know, when I come down for Thanksgiving, you know, I've been having that shoulder pain. Can you take me through some? And it's like, yeah, this is super great. Show some great mobility. It's super awesome, which takes us to this next one. Mobility movements you could do anywhere, right? So like priming type movements. I love doing these after a meal because they allow me to do some kind of muscle contraction, bring the insulin levels down, bring the sugar levels down. But also if you do priming, you could do your priming movement and it also helps with digestion. A lot of priming involves the core, involves stability. And I noticed one of the worst things you could do and the data supports this is right after a meal, especially a big meal, nothing. Well, I know that it feels like you might do nothing, but one of the worst things you could do is eat a huge meal and then what does everybody do? Gets on the couch. Plop on the couch. Maybe throw some alcohol at it and then that's like, oh, you're in for it, right? One of the best things you could do is some movement. Now you don't wanna do a full workout because that's gonna be tough after eating Thanksgiving dinner, but getting down on the floor and doing some priming movements 15 minutes after your meal, that helps with digestion. And it feels good, it actually feels really good. It's one of my favorite things to do afterwards. So this was actually, so I told you we do this walk and most of the families got onto it afterwards. A couple of family members were complaining about hip and low back pain. So this is how this actually, this was literally last year when it happened. We ended up all getting on the floor and me taking everybody through some 90-90 progressions for about 10, 15 minutes. First to relieve everybody's hip and low back and everybody was like, oh my God, so it starts like, yeah, then let's go for a walk afterwards. So that is like literally what we'll probably end up doing because I got everybody, I can get everybody to do that. It's real easy for them to get on the floor like that. And they see the immediate benefits. Funny because a lot of them will feel that way because they've been sedentary all day, sitting on the couch, not doing anything. Then they went and fed themselves like crazy and it's like, come on, we can do something right here. Let's get on the floor and I can show immediate relief. It feels really good. Like if you're a fitness fanatic, if you love it, I mean, look, I don't have to sell this. You know this. One of your favorite things in life is to share this with the people you care about. And that's what ends up happening. You do this, because I guarantee after you did that on the floor, what happened? People got like, oh my God. Oh yeah. I feel so good. I should do this more often. It's such a good feeling to be able to share that. And now, look, if you're a coach, an online coach, you'll probably get some clients at this as well with some of your distant family members that might wanna hire you, but it's a great thing to do after you eat. And again, just to sell to the fitness fanatics. Yeah, it'll help with blood sugar and all that stuff, but it's a very connecting way to show your value to other people. So here's what we're doing, because of the holiday season, what we did as a gift to our listeners is we took the programs that we feel are most appropriate for what we're talking about. So we have maps anywhere where you work out anywhere. It's a band, body weight, workout. We have map suspension, which is the suspension trainer program. We have maps prime where we show you priming movements, mobility movements. And then we threw in the no BS six pack formula. It's a popular core training program that we threw in there. Now, if you were to get those all at retail, it would be over $330, okay? So here's what we're doing, 70% off. So all of those are included in what we're gonna call the at-home holiday bundle, $99.99, and you get all those programs included for life. So there you have it, that's pretty awesome. By the way, you can find that bundle at mapsnovember.com. Also, if you want free stuff, go to mindpumpfree.com. We got a bunch of free guides there. And then finally, follow us on social media. Justin is on Instagram at Mind Pump Justin. I'm at Mind Pump DeStefano, and Adam is at Mind Pump Adam.