 Our next caller is Morgan from Missouri. Hey Morgan, how can we help you? Thank you so much for your time. I'm really thankful for everything that you do in the content you make. So thank you for that. My question today has to do with excessive exercise and trying to cut back on that. So just as a background, I'm a fitness instructor for group fitness classes and I work out a lot doing that. So I'm trying to cut back on the energy I give in class because I've recently started resistance training. And I love those results and I know that that is where I need to be. But with as much as I do, it isn't sustainable for my energy and my sleep and kind of what I give. So I just didn't know if you had any advice for physically doing less but still keeping the progress I've made and not retract or not regress at all and continue to reach my goals but kind of cut back on as much as I'm getting right now. I think we should defer this one to Justin since he's the big bar guy. Yeah, I love bar. This is between your Zumba and bar. This is what you'd be doing all the time. I'm the only one with the balls to do it. We actually all took this. You guys remember when we took this class? We did. It was very difficult. We took a bar class and got our asses handed to us. It's sneaky. You don't expect it but I do bar and circuit and hit. So during class, they do a lot but I'm ready to cut back as an instructor and give more to my personal workouts. Okay, so what's that going to look like for you? When you say cut back, how many hours a week will you be teaching and being active in classes? So I am hoping to just physically not do as much and still instruct with verbal cues and things like that. I teach at least one class a day if not more. Usually it's two. So I'm hoping to not do as much there and just kind of be active and not physically work out but then do 20 minutes of cardio in the morning like I typically do and then it looks like you'll probably be 45 minutes to an hour of resistance training because I just started. I got the bikini bundle so I just started that. If you were allowed to, that's exactly what I would make you do is not allowed to move in your classes. You could just cue and teach. So we talked recently in a quaw where I shared that I used to actually train a lot of group. In fact I got known as helping out all our group back instructors because they struggled with building the body they wanted but they were exercising four or five hours a day and one of the biggest hurdles I always had was like I know you love to hype the class and get the energy going and move with them but you're not allowed to. So long as I'm coaching you, you can't. You just got to cue. If you're going to have me help you and build this physique and build this metabolism then we got to back off all this high intensity moving around all day long. In fact in your 20 minutes of cardio I would cut that also and we would 100% focus on the maps program. It's all about strength training and if you want to be a teacher still that's fine. You can teach but you can't be bouncing around and running all over the place with them not until I start to build that metabolism back up because I'm guessing that you probably have struggled with that as far as your calorie intake. I would assume that you for as much as you move you probably don't eat four or five thousand calories which is probably what you should be eating. Yeah I do, I am aware of what I eat but I didn't know how much I could eat until like the past like four months. I think it's been like a realization of how much I have to eat to perform. So yeah I don't, I can't maintain that forever. It's just not sustainable. There's not a lot of time in a day and I can't spend four hours of it working out. Yeah I'm going to back up Adam 100%. I'd say cut the cardio out of the morning. You're still going to teach your classes and you know just you can teach them. Here's the deal just because you're teaching the classes you're still moving even if you're not doing the class with the people you're still moving. That'll count as your other activity. And then with resistance training I would go maps and a balik. I wouldn't even go as high as maps aesthetic. I would do maps and a balik. You could do three foundational workouts a week. Stick there and then see what happens. This is one of these cases and I've seen this happen many times where I've had a person work out less and get leaner and get the body that they want from working out less because you're shifting the way that your body is adapting. Right now your body's adapted to lots of work. You probably have lots of stamina, lots of endurance. Your body's minimizing muscle and strength. You're going to shift that to a more strength focused routine. Of course make sure you get an adequate protein diet and then watch your body. Watch what happens to your body. You're probably already seeing some positive effects now. Make that shift and then watch what happens. Yeah the biggest hurdle is going to be the psychological shift that it's going to require for you to be able to trust that you're doing the right thing. I've trained a lot of people in that situation where they're just constantly moving and they feel like they have to keep that momentum up otherwise they're going to now all of a sudden start gaining body fat like crazy. But really our focus and shift is on building muscle and building strength and that does take some time to work on and you've got to trust the process. I'm going to add one more thing to you Morgan because I know you. When you're getting ready and you're doing your strength training, rest as long as the program tells you or rest longer. With you I don't think we could rest too long. Two minutes, three minutes rest between sets if we've got the time to stretch the workout because with all of my group X instructors that because you guys are so high energy it's such a shift mentally like Justin is talking about. It was always so hard for me to settle you guys down. What's next Adam? They would be ready for the next exercise. And I'm constantly having to remind them you need to rest. We're trying to change that signal that Sal's talking about to your body. We need to shift it from this cardio. You like Sal? Play some Enny on your workout. There you go. Nice and calm the whole time. Totally different. Just get calm. That's awesome. And then for nutrition also honestly my biggest thing is I make sure I hit my protein every day. I know how much I weigh so I know how much I need. But I guess the intuitive eating guide is there so I should just kind of like right now I don't plan on changing much and just trying to feel what I need. Again hoping that it doesn't cause me to gain fat or anything but do you have any suggestions on what I should or shouldn't do in that respect? No, you're doing the right thing. Don't count your calories. That's fine. Track your protein. Don't get stuck on counting macros and calories. Protein's fine. You can keep focusing on that. Focus on how you feel. Focus on how you feel and how strong you are. If you're getting stronger you're moving in the right direction. Eat when you're hungry but make good choices, right? So eat when your body is hungry and you're telling yourself eat but eat good and eat and make good choices. And also understand too if you're building strength you're going to build some muscle so you might notice clothes fitting different. Pay attention to how you feel. Look at yourself. Don't pay attention to the scale. You could go up a couple pounds. Don't think of it like that. Pay attention. Focus on the strength and the physique that you're starting to build more than getting hung up on the weight or maybe how clothes are fitting currently and give it some time. Yeah, and truthfully I just went to the doctor yesterday so that's how I know how much I weigh but I'll weigh myself once a month and since I started resistance training my leggings fit better. They're filled out better and just in general I think I look a lot better so I was just going to keep that but I won't step on the scale. Yeah, resistance training you guys, you definitely are right with that so thank you for helping me keep that mindset when I very easily could have just stopped and not. So thank you. Awesome, no problem. All right, well thank you guys I really appreciate your time. Thank you, Morgan. Yeah, this just highlights the book that I wrote is so important right now. It's like people just we focus too much on exercise as being a way to burn calories and we don't focus on the most important thing which is how is this exercise teaching my body to adapt? How is it signaling my body to adapt? That's the most important thing you should focus on and most people if they tell their body to build muscle and get stronger will get all the results and goals that they want and more. I love though how open-minded she is though like the fact one of the hardest parts about training my clients group X instructors was getting them to shift out. God, it was like pulling teeth sometimes because it's hard when you're in it I don't care how smart you think your trainer is or who's talking to you to convince somebody that they're the reason why they have body fat or they can't change their physique is because they're doing too much. They're doing real work and it's hard and they're sweating and all of this is tangible and then to tell them that maybe that's not like promoting what a tired outcome is is really tough to handle. What they experience is when they stop teaching as many classes but they're not doing any resistance training they gain weight and so what do you mean you want me to not do as much? I get fat every time I do that. We're going to send a different signal while you cut back on that type of activity. The cool part though you take somebody who's got the motivation the discipline like a lot of group X instructors have and you can get them to shift in. You can build an 180 degree Yeah, you can build an incredible physique for someone like this if you can get them and I feel like her she's in the right place, right? She's already asking for that advice she's open minded to shutting down some of that stuff if she backs off of all the high intensity while she's teaching class and lays off the cardio and then just strength trains like a map sent a ball three day a week and eats when she's hungry and feeds herself well she'll change that physique. Totally.