 What's up everybody? Here's the giveaway for today. The RGB bundle. This is maps, anabolic mass performance and maps aesthetic three programs. These are the core foundational maps, workout programs. Great. You follow them one after another. It's like nine months of exercise programming. Okay. Free access. One of you will get free access to those programs, but you got to do this. Leave a comment in the first 24 hours that we dropped this episode, subscribe to this channel and turn on your notifications. Do all of those things. And then if we pick your comment, we'll notify you and you'll get free access to the RGB bundle. Also huge sale this month. This is actually one of the biggest ones that I've ever seen. I love it. I think you guys will as well. Check this out, right? It's called the power bundle. It includes map strong and maps power lift. Okay. So map strong is a strength training program that we designed with Robert Oberst. He's a world's strongest man competitor. It's got some, uh, you know, unorthodox lifts in there or unconventional lifts. It's good for strength and strength stamina. A lot of posterior chain training. That's the back and the glutes. Really fun program. One of our more popular ones. And then maps power lift is a straight up power lifting program. We designed that one with, uh, Ben Pollock. He's a powerlifting competitor also does bodybuilding. Very, very smart dude. Get both those programs together at retail will be $300. But right now you can get them both in this bundle for $79.99. Obviously it's a massive discount. So if you're interested, head over to maps, march.com and get signed up. All right. Here comes the show. Hey, woke people. Stop trying to bring woke ism to fitness. It's not going to work. Oh, looking for a fight. I love it. Yeah. Like, what's the latest thing now? I'm going to read to you guys some fun stuff. And then I'm going to explain why this woke ism. Well, we had an episode where we kind of covered some ideas that have infiltrated the fitness realm. Yeah. So, so, so, you know, you guys know, I got kicked off Instagram. So now I'm on Twitter. Apparently Twitter is also hell. Just like Instagram was just a little different. Just more words. Yeah. Just more words. But anyway, there's somebody on there. Her Instagram handles at fatty MPH. And you can't follow her unless she approves it, by the way. So I'm seeing if she'll let me follow her. But anyway, this is a post that she did. Okay. And it says, it says this fatty MP. That's what it is. Fatty MPH. Oh, MPH. So it says here. Per hour? I have no idea. How many? How many fatty per hour? Yeah. So, so let's do this. And this is, this is quite infuriating. But you know, I get irritated by it. But to be quite honest, it's not going to work. Oh, you must be blocked by her then. Why? Because I can look at her. Really? Yeah, I can look at her page. No way. Yeah. That means you're blocked. I've already got warnings, dude. Wow. That's crazy. She's on to you. That happened quickly, huh? Yeah. That's impressive. All right. So check out what this post says. It says, periodic reminder that treating and preventing obesity actually means trying to conversion therapy fat people into becoming thin people despite zero evidence. This is even remotely possible. I know. So stupid. So if you're obese, you should just give up. Well, you know what the thought, you know what makes me upset about this? Try it. Well, well, here's, here's why I like to say it's not going to work, right? The fitness industry is different than other industries in that most people or many of the people that work in this space who genuinely work in the space generally want to help people through fitness, through exercise, through proper nutrition, through developing a better relationship with food and their bodies and exercise. We at one point, we're all, you know, quote unquote, out of shape or overweight or unhealthy. And fitness is what got us to kind of where we're in terms of our health and our physics and whatever. And it's also what makes us such strong proponents of it. So in other words, the fitness industry is made up of empowered people, self empowered people who have thrown away the victim mentality, right? Because the only way you can succeed, if you do have a big weight loss goal, for example, the only way you can succeed long term is to take the victim mentality and dispose of it because at some point, you have to accept what you can change. And you have to focus on what you can change. That's the only way to progress. And if you do this long enough, you figure that out. And so somebody coming in and saying something like that to people like us, it just, it doesn't, it's not going to work. It doesn't resonate at all. I mean, it's, it's about personal growth. And really, that's the whole fitness journey is, you know, discovering who you are through, you know, these encounters, these, these, you know, this environment where you're able to work on hard, hard things in order to get stronger, get better and get a better understanding of, you know, what's going to benefit your body versus, you know, just sort of taking on the world. Do you think, do you think these messages start from a good place? And then they kind of morph into this like, just extreme example of it? Like, I really, I want to believe that what this pushback that you're getting, right? The fat phobia deal is because the fitness space has failed obese people for so long. Because I know the angle the statistics like right that she's trying to point towards is that that, you know, only, you know, 20% of the people have any success of that 20%, 15% of them end up putting all that weight back on after two or three years. So, you know, all these methods of how we lose weight or try and fix obesity has continually failed for years. So it's been a big criticism that we've shared right. We brought that up. So but do you, so do you believe that this messaging is, is coming from initially a good place and then it's kind of morphed into this extreme version of it? No, I don't know at all. I think it's like a gas, gaslighting, right? Because it exists in other spaces. It's the same philosophy applied to anything where the message is, hey, it's not your fault. In fact, it's everyone else's fault. You're a victim. Don't do anything about it. And it's all good. And that that you see that permitting a lot of spaces. It's the same message just applied now to the fitness space, where I think it comes from a good place are people within our space that are saying this message, but in a better way. People in our space are saying things like, hey, look, rest, you know, restricting diets don't necessarily work or you have to love your body in order to have long term success and love doesn't mean, you know, where you just this is my body, I'm gonna do whatever I want, but rather I'm going to take care of myself like from the truest sense, right? It's about healthy application of exercise that over exercise or over restriction or over dieting. That message is coming from within the fitness space. And although it's a minority, it's still getting it's getting louder. We're one of those those people in that space that says that so, but this is not coming from a good place. This is coming from a this is a an ideology that is trying its hardest. And you know, I under I know why they're trying to come after the fitness space. I'll tell you right now, because fitness is empowering. It is it is counter you think for yourself. It is counter this bullshit. It is 100% counter. In fact, if you see any movement baked based off of victimhood and you know, follow along and listen to everyone else and you're not in charge of yourself or whatever. If you ever listen, you'll always find the fitness space will be the most resistant. Oh, I feel like that's not why I feel like they're coming after us because we're the easiest target. We're a bunch of narcissistic vein, you know, fucking turds. So we're like a easy layup or someone like you know what's funny? I think and a lot of a lot of bad experiences out there. Let's be let's be honest here. Okay. Just go back five, 10 years, not even that long ago. The people that we idolize in the fitness space or that were held up as the authority just are not good examples. Most of them are broken inside. They've got all kinds of issues and addictions and but that's obsession. That's what's skewed. So think about this way. Think of all the people you know, in the fitness space personally, vast majority of them are not like that. We're talking what you're talking about are the the celebrities. No, I don't I don't agree with that. I think most of the people you know in fitness or I know I like to think the people that I surround myself with are good people and I've weeded out a lot of those people in my life. But I think a vast majority of the fitness space is broken. And I think it's a spectrum. What I the example I'm giving right now is an extreme, the ones that have been highlighted and put up on a pedestal and have a lot of fame and attention because of whatever vein reason. But I do think that a vast majority of the fitness space is still very broken. I think that there's a lot of things to be fixed. That's why we started the podcast. But if you consider the whole fitness space, which includes people that work in gyms, trainers, coaches, people that help people with nutrition, people who work out consistently, who take care of themselves consistently, then you'll see that a majority of the people are great. So what it is is it's the small percentage that if you bring in the health and wellness portion of our space and you include that in the conversation, they help balance that out. And I've teased that space before the hippie crunchy side, but I think that they have a much better approach. They've been preaching the message of love yourself and take care of yourself. They've been preaching that for a long before we were. And I think they help balance our space out. I think for a very long time, the six pack abs, muscles, you know, fake body parts, they get the attention. They're not the majority. I get what you're saying. They're the ones getting the attention. OK, so OK, fine. You can make the case of a minority, but they're moving the majority. They're speaking to the majority. Yes. So it's the media. So you could you could, you know, I'll concede that maybe there is, you know, fewer, not much fewer though in the entire space, but they are the loudest voice or the most powerful voice and they have been for several decades. That I agree with. I think the popular fitness media is garbage. But when you meet people who work in fitness, when I meet with trainers, when I meet with coaches, when I meet with gym owners, the intentions are typically very good. People are very growth minded. They're very accepting of people who want to help themselves, who come into their gyms, who are obese, who needs whatever. We talked about this, right? The gym is a very accepting place, which is counter to someone like this would say, which is the gym is the most judgmental place in the world, which is not true. So yeah, I agree with that, that there are the influencers, the fitness media people. That's for sure garbage. I think that's true for a lot of spaces though. But generally speaking, it's a it's a it's a great space and very empowered people take their health into their own hands and most people who work in fitness, I mean everyday people who work in fitness, dealt with this themselves at some point. They overcame these struggles themselves. So trying to hit them with this message. Good luck. It's not going to work. You tell this to a trainer or someone who lost 50 pounds 10 years ago, who now figured out how to keep it off and take care of themselves. You tell them this message, you're going to laugh at you and your face and be like, what is the message promote? Like I just like do they even think about it's not trying to promote it. It's literally trying to take down. It's trying to tear it down. Exactly. This is revenge culture. That's what I thought. So I think we're in the revenge of everything. Like it doesn't matter. There's no forgiveness. Everybody wants to take everybody out if they have a difference of opinion. And it's all about revenge and getting self-gratification. That's what I picture is has happened is like I think that this example, this girl you're giving, I briefly went through her page and kind of seen that the stuff. And by the way, she's supposedly an educator. That's scary. That is scary. And so what I think, so she's probably she's educated probably and fairly intelligent. And I think that she she arms herself with that and she's probably been hurt by somebody in our space who is superficial and vain and probably turned her off or hurt her in a way, whether it be emotionally or physically or metabolically or done something and she is on a warpath to tear down anyone and everyone that fits in that category. And unfortunately for us, a big portion of our space can be can be cattled into that category. It could be or it could be that nobody in our space hurt her. It's a hug, I guess. It could be nobody in our space hurt her, something else hurt her. She's got body image issues. And that's fair. This is the easy target. You know what it reminds me of? It reminds me of that guy. We all know that guy who had a terrible girlfriend, cheated on him, did something terrible. And after that, he's like, I hate women. And all he does now is he looks at him as objects and he just I'm not a man like women hating groups. Yes. Or he had a terrible relationship with his mom and this is how he develops. And you see sometimes the women too. This is what it reminds me of. And it's obvious. It's angry. It's vitriolic. It doesn't help anybody. It doesn't help anybody. That's the biggest point. Because because if you're listening, if you're reading that and you're in this position, I try to put myself in that person in a person's shoes who maybe she's reaching, right? Like so I'm overweight. I've struggled with this my whole life. Oh boy, it's been hard. I've gained it lost it. You know, I got teased for it maybe in school feel very insecure. It's a tough position to be in. This is by the way we all started working out here are the hosts of this podcast dealt with this ourselves. But I imagine this person who's just can't figure it out as angry as frustrated reads this is like, yes, never going to work out again. Yes, eat whatever I want. This is what I need to do. And you know what who knows fault it is? It's the fitness industry's fault. It's trainers faults. It's Jim's faults. They're fat shaming me. This is you know this is I'm a victim of their oppression. What a terrible, terrible, stupid message. But also good luck. Good luck trying to permeate the fitness industry. This is one of the most and I mean the genuine fitness industry, the people actually work with people, not the media, you know, people, the celebrities, rather the trainers and coaches that work with people. Good luck trying to sell that message to them. It's not going to work. There's some of the most empowered people at least in this regard that you'll ever find. Yeah, I think we're also and I think I'm a bit jaded because I know we are in the middle of one we're in this, you know, social media space. It's relatively new. The a lot of these probably the wrong people got a lot of the fame and attention early on. I like to think that we're part of the movement to the some of the cream that will rise to the top. And I think we're seeing that I think more and more of the better voices, the better information, you know, and that's when I see something like this, like I'm not the type person that would want to cancel her or, you know, at all shut her down. It's like dude, better, better ideas win. Yeah, that's right. Better ideas, better conversations will will silence somebody like this, because eventually those people that, you know, are are banding together or agreeing with her still have a ton of work they got to do on themselves. And then eventually, if they do want to grow, improve and change their life for the better, they will eventually have to seek out the truth. And the shit that she's spewing is not the truth. Yeah, there was another article I read lifting weights, why lifting weights is toxic masculinity. Speaking of which, here's some good countering news, right? Our strong women deadlift thing that we started you know, how many months ago did we start a year? It's a year anniversary. It's been a year. We started so March is officially is it women's month? Is that what the how they say it? Is it I don't want to be wrong? I'm looking up. I believe I believe it's a woman's month or empowering women month. I don't know. I don't know what the actual title of what they call March, but we started that last year as a cool way to highlight some of the women in our community that are that are empowering them around strength. It's not about their body. It's not about the way they look. It's not about how light they are, how heavy they are. It's about being a strong working women's history month. Well, women's history month. So and during and then we dropped a sweater last year that had a quote of Margaret Thatcher and I believe that Katrina and Chokey and Savannah are working on some cool stuff that will come out this month. Every month we do this. We don't talk about it on the show, but every month. Oh, I love what people saying we give we give away $500 to one person. I know it's not a crazy amount of money. But if you all you have to do is post a video of yourself, you know, deadlifting, squatting, doing one of the compound lifts in one of our programs and hashtag strong women deadlift and you will see strong. It's hashtag strong women deadlift challenge. Oh, sorry, I missed the challenge part. So you're strong women deadlift challenge. And every month Chokey and Savannah picked somebody on there. I believe this month because it's women's history month every week, they're going to be giving something away. So if you are or if you get on that right away, you start using the hashtag and posting videos of you deadlifting and then the hashtag that we're going to every week pick a random person, give away like some of the apparel. And then, of course, at the end of the month, we will pick a single winner and they will win the $500. My one of my favorite videos was a woman deadlifting. And she looked like she was third trimester of pregnancy, pulling some good way. My favorite was the I think it was the very first one we did the very first or second one that we gave away where the lady was lifting in her garage. And after she hit like a PR, she like a PR. Yeah. And then she was like celebrated. And then you all of a sudden you see the little kid come running celebrate celebrate with her mom and give her mom because that is so good. Yeah, that's really, really cool. I really like that. Speaking of women and girls, Justin, I want to hear you're making quite the impact at the high school that you're you're strength training with the football team seems to be. Yeah. And is it spreading? You were telling me this morning is spreading now the other teams want some strength training. Yeah, so that was cool. I got you moonlining on us. I'm not trying to do that. I was like, literally in my entire intention with this whole thing was to just keep the program alive. It was like on its way out. Like it was spiraling to almost not even to exist anymore at the school. And so I just I wanted it to still exist for my kids when they get old enough to like play football. And it's just there's a lot of history there at the school. And so I just noticed right away throughout the season, I was like, we just didn't have adequate time to really establish a really good training program and protocol for these kids to to to build and develop strength, stability and support going into season. So we don't have as many injuries. And so anyways, I guess word's been getting out a bit amongst so the athletic director, he works with me with the workouts and he kind of runs on the days I'm not there, which is awesome. And so he's been really helpful with that. And I guess he's been talking with, you know, some of the parents and I've been able to meet a few of them. And I guess the girl soccer team just got a brand new coach who was like a professional soccer player. And she's kind of taking this on. She has two sons that are in the workouts with me and was really stoked to see what I was incorporating in there with isometrics and all these things. And she was like, you know, I just I just look around and I'm noticing with my girl athletes, just, you know, the need for strength training and just the just education behind it and the even nutrition. And so it's like, there's just are you going to do it lacking? And so I told her, I'm going to help you any way I can. Like in terms of like if I have time, like I'm going to try and, you know, adjust and draw something up. Obviously it's not going to look exactly the same as what I put together for the football team. But, you know, we can adjust some things. And she we're going to try and work it out where we can kind of share time with the weight room where I go up to the field. And then the girls, you know, hopefully we get enough of them to get behind it and they can kind of work out with her there and kind of start building up the student athletes, you know, at the school. That is so rad. Yeah, strength training for when it comes to sports, kids sports, it's always important. But for girls, I think it's more important. If you have you guys seen the statistics on ACL tears in girls versus boys. No, I don't think so. Something like 75 percent higher rate, something like that in girls and girls and boys. Interesting. And it has to do with the hip. I was a hip angle, right? Yeah, because the hip to knee angle is stronger in girls and boys, obviously, because girls have wider hips in relation to their their waist and that angle in combination with sprinting and stopping and stuff like that. Yeah, it causes more torque or more more pressure puts more pressure on the ligaments of the knee. So you see and maybe Doug, you can look this up ACL tears. That's so interesting. I don't think I knew that. Yeah. Yeah. And it's strength training can solve it. Yeah. If you strength train properly, you're going to you'll solve that issue. But what happens a lot of these girls going to the sports on doing strength training, then they go through puberty, the hips start to become a little wider. They get the angle gets stronger. They're they're getting stronger as their training. They don't do correction exercises and ligaments. Yes. And they're those tears. Maybe it's 75 percent more. That's what I remember reading a long time ago. That's a big number. Oh, wow. According to research, ACL tear is one acute injury that female athletes are two to eight times. Wow. More likely to experience than males. It's a big range. Two to eight. Yeah. Two. Well, still, that's big. Yeah. Yeah. I mean, yeah, it's way big. That's a that's a big. Yeah, that's a lot. I mean, I said less double. Yeah, at least double. Yeah, that's us two hundred eight hundred times. Wow. Percent. Sorry. Percent. Yeah. Wow. I know, right? So strength training. I used to tell my my clients this whenever they had kids in sports. I almost feel like there is a business right there. Right. Just just somebody who like specialized in just addressing that. Yeah. Like think about that. I don't know if you're a fitness person listening like to talk about a underserved market, the one, the fact that I was unfamiliar with that statistic, how powerful that is to to help female athletes that are doing that. Like, yeah. And you know, the reason that comes to mind, I know you have your call today with NCI coaching and trainers and like part of what we coach them with is helping them with business. Like stuff like this, I mean, I've been in this for 20 years and there's always situations that that this happened that reveal themselves. Yeah. What an opportunity. Message you need there. Imagine calling yourself the ACL coach. Right. I've literally talked about this a couple of times on on those calls because of the I just it's so visibly obvious. Like there's such a need for, you know, qualified trainers to get involved in these student athlete programs that they're just still running off of really old information. Yeah. If any at all, like literally just a lot of these volunteers that are coming in to just sort of manage and then run some drills. But, you know, there's no real like thought that goes into a lot of the program. Yeah. When I was training, a small percentage of my clients were athletes. And I think that's normal for most trainers. I think when you're a trainer, you think you're going to have all these athletes. I think every trainer gets almost all these athletes, especially if you have an athletic background. Like that was like any. My goal was to work for a professional team at one time. And then I was hoping or thought I would get like a bunch of like athletic clients. That's not happening. Yeah. Your clients usually people in their 40s and 50s with expendable income who, you know, want to get in better shape. But anyway, nonetheless, after a while, they would bring me their kids. And that's when you would see I would start training young athletes. And I'd say maybe five percent of my clients over 20 years probably were made up of young athletes. If I did train somebody under the age of, let's say 20 or 18, it was usually an athlete, right, young athlete. And so I would train boys and girls because parents would bring me their kids. And I'd love to hear you guys experience because my experience was that the female athletes, especially the young ones, especially when they would bring me the under 16 year old athletes, the female athletes were so serious. Way better. You too. Yeah, yeah. No way. But I there's stuff that I think supports it. I think girls one are just better with taking guidance. They're their attention. They're better at listening. That's true. That's true for men. For sure. Their attention, you know, to detail and stuff like that. Like it's like there. I think that I think women in general period are easier and better clients. Yeah. I just. And so and then I think it. I think it's just exaggerated at the young. I've talked about the show before that I did not like training kids. And and the reason why I didn't was because most the kids that I trained under the age of 18. I'm not talking about like a 17 year old or 16 year old. I'm talking about like 12, 13. Yeah. And like at that age, especially boys, they're just they're so distracted and so uninterested in what you're trying to have them do many times. It was the parents trying to live their dreams through their kid. They want to make them a super athlete or they know that they're really out of shape and then they're trying to get them to lose weight. It's like the kid doesn't even want to be there. Oh, yeah. So my girls, on the other hand, girls were like more interested in detail. Oh, yeah. So I know with the boys that my strategy turned into because at one point I was getting I had one and then I started getting referrals. And so at one point I had like five clients that were these younger athletes and the boys the way that I got them to be consistent or have good workouts was I had to joke around with them and make it fun. So they'd show up and trickle. Oh, no, we just have fun. And I'd, you know, girls for the girls. I'd yell real loud in the gym or what's up, man? What's up, bro? I'd make an announcement on the intercom and just make it funny. And the guys would enjoy it. The girls' business. They'd come in. They'd bring me there. They have like this one girl. I remember training her like 13 years old. She had like a notebook. These are all the exercise I did. So here's how much weight I did. And I'd OK, we're going to do this extra. She'd do it and she'd sit down. She'd be like, OK, are we ready? And I'd be like, no, 10 more seconds. And I remember I was like such a joy training this kid because she was so, you know, consistent about she ended up going to, you know, getting a full ride to play soccer. But it was it was a lot of fun in that sense, but definitely challenging. Kids are way more challenging to train. Oh, yeah. It's been an experience for me so far. And it's totally like I'm way more vocal, you know, because it's a group of high school boys, too. You know, and it's the attention span. But really, it's like, let's get to the business, you know, and like, because otherwise they're just going to, you know, mess around and do stupid stuff. If I don't like completely captivate them at every minute, every hour, you know, how are they with? So what are the boundaries like now as a coach? Like, I mean, back when I was a kid, there were no boundaries. But yeah, I mean, a coach could launch you against the locker, you know, say he was definitely he swore at us all the time. Like, are they like, do they kind of oversee you on a lot of that stuff? Like hardcore? I know you're not slamming any kids. No, I don't do that. Like, honestly, I check myself. Should I ask that? Yeah, not to like swear or nothing. But I, I mean, I caught myself doing that when we were more out in the field during the season, because you just get in the passion of it. And you're just like, you know, like, and so I would catch myself like getting in the heat of the moment with that. But when I'm teaching them things, like when I'm in trainer mode, it literally is like professional, professional version of myself. So it's not even a big deal. But yeah, I mean, I again, we're all like human beings. And so I'm there with like some of the other coaches. And sometimes, you know, it gets a little, you know, old school, let's just say. So different teach kids a lesson sometimes, you know what? Every generation gets less and less that way, right? Because like my dad's generation, forget I hear stories about, you know, that was but even our so yesterday, I was at the Apple store with my kid because he needed we needed to upgrade his phone and we're there. And there was some problem. I mean, I was an easy customer. Oh, yeah, we'll get that one. I'll pay for it done deal. Anyway, the kid working at the Apple store contacts our service carrier and it went through on our end, didn't go through on there. And he's on the phone with them. They transform like five. I mean, I'm waiting for like two and a half hours just sitting there listening to this kid get the run around and I could feel my my frustration and anger level just, you know, you start to feel it rise. And I'm like, but I got my son there and I want to be a good example. Plus I'm in a store. So I'm just like, finally I lost it. And I said, Hey, can I talk to the guy on the phone? And I give it to him over the phone. Anyway, I get it fixed right away, right? My son starts cracking up. He goes, Oh, I heard your closer voice coming out. So we said, I don't know why I said closer with you guys. I heard your closer voice. He's like, man, you got really mad. And now the thing is, I did not get that. He thought I did. So he's I'm laughing. He goes, why are you laughing? I said, you think that was me going off? He goes, why have you gone off harder than that? Oh, yeah. So I'm like, thinking back and I'm like, I was just being stern. Dude, you talk about back in the day. I'm like, man, I remember when I first back in the day when we managed gyms, the sales meetings, they were bad. They were an HR nightmare. Okay. And I remember like throwing desks, you know, and launching people out of the office. And I told my son this and he's like, how did you guys do this? I'm like, it was different back then. It was way different. I remember, you guys remember this when you make, when a sales guy made his first sale, they'd cut your tie off. Yeah. You remember that all the shit that we, it was, it was bad, dude. So we had that conversation. I mean, you have to know that that was, I was like the extreme of that. Right. I mean, I mean, both of us. Imagine where I met, like, I'm that guy for us now and I'm very, No, you were way tamed. I know I was like, way, way tamed. Like, so, and I have to, I, a lot of times I have to check that, right? Before I have to remember, like, man, people just are not, they don't have the same kind of thick skin as like we, we did. And I know, like you said, every generation says that, but I've had to really try and tone that down. Like, I just, I don't know. I've always appreciated people that are blunt and direct and candid. Like, I just, I like that. I would always rather have that than somebody sugarcoat something or, you know, piss down my back and tell me it's raining. I'd rather get bad news that I don't want to hear, but it's what is the truth than like, you know, gray shit. You know what I'm saying? So I just, I've always operated from that place. And just some people are not prepared for, for that all the time. But I tell you, it's like, it, it's hard to do it sometimes, but I always, um, it has to be effective as the thing very, very effective. The thing is it was effective before, if you do it today to this, to a younger generation today, it's no longer effective because they're going to read your crowd. Yeah. And they're immediately offended and all that stuff. And I get it. So you have to change your approach. Well, some kids can handle it. And then you kind of navigate to those again, it's, it's an individual thing. Now, even when you're in a group setting, you're still kind of reading around to see who needs like a specific kind of motivation, you know, versus the other. And I'll pull the ones aside. Usually that I want to like hammer. I remember the first time that Katrina heard me, uh, managing one of our millennial employees and she heard me talking to them for the first time and she was like, who the fuck was that? I get off the phone and I tell her who it was. You had sex right away. No, she was not, she was not turned on. She was actually giving me shit because of how, how soft I was. You put your glove on. She goes, what was that bullshit? Like, what was that coddling and this going back and forth and I could tell you were full of shit. And you weren't telling that I'm just like, I had to hunt. I mean, you got to kind of slowly bring it to that. She's like, oh my, I wish you would talk to me like that. My friend, my friend, no, she does it. She did say that. I wish you would handle me like that. Dude, I had, I know you don't. My first real, my first mentor who ended up going into business with at one point. I mean, I'm an 18 year old kid. I'm a very aggressive. I'm like, I want to succeed in this gym industry. And I remember one day he had the sales meeting and I was a very talented kid and I could get away with not doing shit that other people had to do. And I remember I came in the meeting. I had just broke all these records. So my ego's like size of the room, right? So I'm sitting in there this meeting, you know, and remember back then we had planners that we had to write in. So he's like, uh, and he was, he would pick on me because he knew that I could be much better, right? So we'd be like, Sal, let me see your planner. And I knew I didn't feel shit out. I'm doing anything, my planner. So I said, well, I don't, it's at my desk. He's go get it. So I get it. I bring it back. He lifts and he opens it in front of everybody. It's blank. He tears it in half and he hits his hands and he gets in my face. You call yourself a fucking closer. I'll show you. And he's hammered me. And you know what it did? Made me, I got so fired up, dude. And we crushed. You could not do that. If I did that to somebody now, dude, it would cry. I'd single them out and punk them. But I loved it. You know, he got in my face and at first I was angry and then I got out of there. I'm going to show him. Now do you think, okay. So you think that, uh, cause we talk about how every generation rebels against the original generation. Do you think that the generation Z that's coming up now is actually going to seek that and actually they want that a little bit? Like the, the, the generation below us, right? I think that they're, I think it's in cycles. I would think that somewhat, you can't tell me there's not, there's not young men and women right now that love the competitive edge, recognize that they like to be pushed and they know that they, they know, they know their own bullshit. They know when they're selling their own bullshit to themselves and they appreciate being called out on it. Like you can't tell me that that's like, doesn't exist anymore. Well, you know, what makes me think that? I don't know if it'll, if it'll swing back and like to exactly how we were, but I, there is a bit of a swing back. Like you ever listen to these kids talk to, talk shit to each other while playing video games or you look at the memes and the, and the humor they have. It's dark and it's, it's ridiculous. And it's, you know, bad or whatever. So I think there is a little bit of that. I don't know if it's exactly the same though. I don't know for the aggressive, I think every time it swings back, it gets modified a little bit. Maybe, right? Yeah. I mean, we see this even like in sports, like how coaches have evolved and changed over years. Like, you know, we, we just came out of a generation of like the, the, it became really popular to, you know, get what are called player's coaches. Like that didn't exist 30 years ago. What the, what the fuck was a player's coach? A coach was a coach, right? But now that they have a term called like player's coach and they're coaches that are kind of befriend you and they, they kind of work a different angle, right? It's like, they get close to you and they get connected with you and they, and then they use that, they use that as their leverage to be able to guide you in the direction you want. And that, and it's gone very extreme that way. So extreme that some coaches get kind of walked all over by some players because they don't have that stern side to them because they're more of a player's coach and they work more from a friend type of angle. I, and I think that every once in a while you start to see like, and more recently than not, some of these coaches start to emerge that are a little more old school again. Yeah. And so I do think that this kind of new generation that's coming up still, I think they seek a little bit of that. And I think it'll be modified. I think it'll be a kind of a player's coach mentality. Hoosiers coach? Oh God, freaking Bob Knight. Bob Knight, Bobby Knight. That guy was like the hit of me of like a hard ass. You know what, the great documentary on him on maybe it's Netflix. If it's not Netflix, it's the Amazon, I think. You know what, I think it's in relation to how hard actual life is. Like if you grew up during the Great Depression. That's a very good point. That's a very good point. And we have a lot of day to day life is hardest. Yes. That's a really good point. Yeah, I think if life got real hard again, then it will goes in cycles, resonate. There's a lot. There's a lot of people that I mean, when we talked to Tony Robbins, he was saying that we are in the middle of good times right now. We are, we are, we're in the middle of this, this, this, this great, you know, economic run that we've been on for a long time with the convenience. So we have everything delivered to us. People, you know, the poor class today has more things than the rich did a hundred years ago. Like, I mean, we're at it, like the grand scheme of things were at some of the best times. And unfortunately, probably harder times are coming. And then you're, you're, that's probably a very good point. Like we will probably see the rise of that kind of way of, of handling each other more when it's required, because it's like, Hey, shit's scary out there right now. I can't send you out in the world. I don't have time to debate you on whatever ideas you have. Let's, let's get this shit done. I remember talking to, I don't remember who it was. It might have been a priest. I was at a baptism. I think it was a priest, one of the priests there. And we were talking about the crucifix that you see in the Catholic churches. And I said, yeah, you know, I said, I noticed that in some Catholic churches, the crucifix has a depiction of, of Jesus. And he's, you know, you could see him being tortured or whatever. Others just have a cross and he goes the, the more, the poorer the countries, the more gruesome and, and, and detailed the crucifix is the wealthier the countries you tend to see just across. And I said, that makes sense because if you're in this country, this poor country, you're struggling, you're going to, they were, they relate more to that. Yeah. Wow. That's, you know, wealthy country. You see that like, oh, that's kind of, you know, that's hard to look at. Oh, that's interesting. Yeah. I did not know that. It was an interesting, you know, take that I, speaking of Gen Z, by the way, there was this article I read. I guess there was this paper written. I got a, by this military recruiter talking about how this, this, they called us the Nintendo generation, but they obviously screwed up because Nintendo was our generation. Yeah. But they're saying it was a military press release. That's what it was. And it announced that Generation Z is at more risk for injuries in boot camp because their skeletons are weak. It says that this, this soldier skeleton. That's the ultimate insult right there. It says the, the soldier skeleton is not toughened by activity prior to a rival. So some of them break more easily. I thought you were going to say like they, they have Nintendo thumb. So they're bad at like shooting or something. No, no, and they're talking about how they just, they show up and they're just, they don't, they don't have a lot of hard physical activity. Well, isn't this part of our, our, we've talked about this before, right? The fear of consequences of us not doing hard physical labor and shit anymore. Like that we have to schedule it. Otherwise you're not going to get it. Yeah. Yeah. And so it makes perfect sense. Now what, okay. Now what are they, are they seeing an increase in injuries? Oh, yeah. Increase in tears and bone breaking. Is it like a, like a dramatic there was like 1.5% more. It didn't say, but it was an actual press release. So they actually said it and said, Hey, you know, these kids are showing up and interesting in boot camp. So it'll, I mean, that makes sense. It's just you're just less physical. Of course. Kids today, the way they connect now is through technology. When we were kids, you didn't connect. The interesting part though is that you're seeing that in a, in the young generation and already seeing that right now. And it's like kids are typically resilient. So I mean, we've predicted on the show and I don't think it's completely happened yet, but we're starting to, which is I think one of the biggest things we're going to hear as far as conversations is around children's posture, low back pain, knee pain. That's kind of significant. Accelerate it after the pandemic. You know that neck and back pain were almost non-existent in people under the age of 18. And it hasn't, and it hasn't become like a, like a national conversation, but I think it will be. Yeah, I think as, as, as it gets because it's going to get worse. String of sentence together. It's going to get worse before it gets better. Just throw in jabs today, dude. He's like, bam, Justin woke up with violence. We're going to fuck up today, guy. He's the old, he's, uh, what's that, uh, crotch. He's like, he's Clint Eastwood in terms of the Grand Street. Not, not the racist part, but the angry part. The Archie Bunker. You know, get off my ass. I'll kick your ass, you know. I actually saw that, I followed that. Um, is it rad dad that does that? Oh, I don't know. They had a skit of a, uh, a dad. You guys had to have seen it. It was just recently, the other day he posted, you guys follow rad dad. I know he goes, yes, you do. You follow it, right? I follow it. Okay. He, they had a little skit and it was, it was a, uh, it was a skit of, uh, someone using his driveway, like a dad, a dad with someone pulling his driveway. Oh, to make a turn. Yeah. Yeah. Just to turn around, you know, it was like, that's such a death thing. Yeah. Yeah. He's standing out on his porch and he's like watching this kid like back in and he, the kid's like on his phone, trying to figure out how you lost direction. Yeah. It's like a long drive with dads like, yeah, yeah. Sprinting down there and his like new balances and shit, you know what I'm saying? And then he throws the kid out of the car. You stay off my property. Remember, you tell your friends. The dad stereotypes. I hate them because they're true. They are. The sneezing, the checking the thermostat all the time, you know, that kind of, the part that I think is interesting and I'm pretty sure every dad can relate to this is how it, it subtly creeps in. I mean, we were just on a walk right now, right? Just before we started this podcast and I'm venting about stupid stuff, right? Like husband and wife shit. I'm like, God damn, do I sound like a fricking grouchy old dad? Grouchy old miser dad. You say like, how silly is that? But it's funny because like, I know when I start like getting all angsty like that, it's because like there's some underlying pain, right? Like, like I've been having like back pain. I know that's where this is coming from. I thought you meant emotional pain. It's physical pain, dude. That's hilarious. Yeah, so I'm always a little more like, I got it. I got something for you, Justin. We haven't talked about this on the podcast. Did you guys hear about? I can't remember. I got to look this this guy up. So this is tied to the Epstein deal. Oh, boy, did you guys hear about did somebody else die and no cameras? All right. Did I hear that? Yes. Oh my God. John Luke Brunel. Okay, so John Luke Brunel, who was convicted to or excuse me, was ties to Jeffrey Epstein, who they were going to try for, you know, sexually assaulting young girls and stuff. He was in a cell and one of those cells protected or whatever, hung himself. The cameras turned off. Security guards weren't watching. How can how can why can't why can't we get? OK, we started this podcast up, you know, targeting the the woke, you know, you know, division of people like, where the fuck are you at on this stuff? Yeah, like, where are you not like raising hell protesting? This has to be the most obvious, like this is corrupt, obviously going down primal anything we've ever seen in our lives. Definitely something like no attention around it. Yeah. And a French jail cell. Like the cameras were off. Security guards weren't there and he just was found hanging. How powerful was this dude? If people are like not how powerful was dirt on the most powerful people. That's it. What kind of that's what I mean by that. He he was such a powerful person that the dude has long been gone and dead now and people still be dying because of it. Dude, so that's crazy. So the article I read was what's her name? Just saying just saying. Yeah, Max. Gisling Gisling. Gisling. We'll say it wrong. Yeah, you'll get it back set with Tom Brady's wife. Yeah, I don't know. Yeah, anyway, so she her family is worried for her life because they keep moving her into different cells. And they're like, you know, she she doesn't want to kill herself until they're making it out like, yeah, she's not trying to you know what's that what's crazy is that almost all these people that have dropped like this came out like weeks or months like telling people, I don't want to kill myself by and then they still die and we still don't like it's so crazy. It's like, dude, it's just so frustrating how much more blatant could it be? You know what the problem is is because the people. OK, if we really follow the conspiracy theory thing to it's whatever the people who are going to be affected, they're the ones that control whether or not this get real deep investigation. So they're like, yeah, we'll just leave it alone. It reminds me that any Murphy skit when he when he talks about getting cheated or he cheats on his wife and gets caught. You know, wasn't me. Oh, just denial. Just keep denying. Was it wasn't me? Didn't happen. Didn't happen. It seems to be the move these days. Eventually people go like, maybe it didn't happen. I can't believe it, dude. Anyway, I read a cool study on cannabinoids. You guys ready for some nerd stuff? Yeah, yeah. All right. So obviously cannabinoids are the compounds found in hemp and in marijuana. And we now know there's lots and lots of potential health benefits and medical applications. Well, I looked up their anti-inflammatory effects on the body, right? And I found in studies that cannabinoids have a mild, minor and anti-inflammatory effect. However, when you combine cannabinoids, it becomes very potent. So it's another thing that supports the what they call the entourage effect, right? So for example, rather than just using CBD oil for inflammation or for anti anxiety effects or to help you with sleep or whatever, you're better off using something that is full spectrum, that has all the cannabinoids of the plant in it. You'll get a better effect. This may be why I actually I know this is why I've used a million and one CBD products. But Ned, which is one of our sponsors, right? Ned uses full spectrum hemp oil. I actually feel that. I don't feel when I go pure CBD. Well, I remember when we first obviously when we were first we're talking to them and when we have somebody that is, you know, heavily science-based or a new supplement or new anything that I always send it over towards Sal and had you talk to them and their team. And I remember that was what you were most impressed with because at that time, obviously, it's more people are aware of this now. And so you're seeing more and more full spectrum. But back then, full spectrum hemp oil was not the go to it was just pure CBD oil. CBD is what had the most attention, the most news, the most kind of studies that were out there. And so everybody jumped on that right away. But people that had been doing the research and been in it much longer kind of knew the story and was like, full spectrum was the way to go, even though full spectrum hemp oil doesn't sell as well initially because people aren't aware. They're looking for CBD. They're looking for CBD. That was one of the things I knew that you were attracted to. And then here we are now. And I see that like everybody is now starting to move that direction. Just to give people an exact like kind of break it down a little bit. Let's say you get a particular effect from 20 milligrams of CBD. If you do 10 milligrams of CBD and 10 milligrams of other naturally occurring cannabinoids, so total 20 milligrams, you get a much better effect than that. Even though it's a milligram per milligram the same, the combination of multiple cannabinoids that are naturally found in the hemp plant is much more effective than just the CBD. So that's what you want. You want full spectrum if you're looking to drive those benefits that you maybe read about. Can you think of any other examples in this where we extracted like something out of something found in nature and then later on find out that like the way it was found in nature is probably the positive. Here's a silly example. Fruit juice versus fruit. There's an easy example. Oh, yeah. Squeeze out the fruit juice and you essentially have natural soda, right? Natural soda drink. It's got just pure sugar. But if you eat fruit, it's not doesn't nearly have the effect on your body like fruit juice because fruit contains fiber and the other components is just always interesting if there's like some kind of poisonous like extract like the plant produces like a lot of times it produces the antidote as well. Oh, I've read that. Yeah, that's really cool. But yeah, there's lots of like counter effects and in to balance out the negative and the positive effects. Yeah, well, you know, like green tea's got caffeine and theanine in it. So it has naturally occurring theanine as well. Yeah, not a lot, but it's got some. So some people feel better with green tea caffeine, even if it's the same dose of caffeine, they would get in coffee and they think that that's probably one of the main reasons. Oh, that makes sense. Because I remember when you introduced that to us and we started using the I never have caffeine without the anine. Yeah, it's just way better. It's way smoother, less of a drop, no jittery out of it. No, I'm like all about it. I know we always keep a bottle there. But now you see more and more products so that actually have it paired. Oh, yeah, yeah. It's starting to it's starting to become a thing now. Yeah, I would I go two to one ratio. So if I have 100 milligrams of caffeine, like 200 milligrams of the anine, if it's 200 milligrams of caffeine, 400 milligrams of the anine, most companies will go one to one. But I found that a two to one ratio the anine caffeine to be the absolute best. So if anyone wants to mess around with it, if you have your coffee in the morning, figure out how much caffeine is in there and go two times with the anine, take it at the same time. A little bit of CBD. Oh, well, now you're talking. Oh, do that. Do the net. Oh, my God, we used to do that. Ned coffee. Wow, we used to do that. Actually, I should bring that back. That is fire. Yeah, I remember drinking it. You showed me that. I'm that's like super relaxed mode. You're like relax. You know, I do like that. It's a very creative. It's been a while since we've done it. Well, you know, when we first started, we were now we were doing that. We were preparing it all the different ways. Let's make it our caffeine. Let's have some tea and eat. I haven't worked like it is. All right. Speaking of our sponsors, and I looked up some of the ingredients in the the good serum from Caldera. Really interesting. You want to you want to hear some cool stuff? Yeah. OK, so here's some of the ingredients in the their serum, their oil, and we always rave about how good it is. And by the way, it's blowing. Do you guys see how how much they're well, you know, because you're always in contact with it. Yeah, yeah, yeah. Their their repurchase rate is incredible. Well, their reviews are crazy. If you see their reviews online, their reviews are like 4.5. Anytime you see like, I mean, a four review and above is pretty standard. It's like what we consider really good reviews. You hit like a 4.5 review. It's really, really stellar. If you've looked through, I've seen some pictures of transformation of skin pictures is pretty pretty dramatic. Yeah, so here's some stuff. So they have so one of the compounds in their splanthus, which act as a natural form of Botox, reduces the appearance of fine lines and wrinkles, improves poor appearance and it balances oil levels in the skin. Then there's in a compound in there called Huang Qi or astragalus propincus, and it helps skin elasticity, tone and texture. Prickly pear stimulates collagen generation. Tocopherol, which is in other things too, but that helps reduce UV damage. And then fireweed, which contains antioxidants that fight environmental stressors. So it's got these really, really good ingredients that, you know, which I mean, I've never used anything on my face ever consistently. So that's one of the reasons why it works so good. Very cool. Hey, look, life is too short to be suffering from digestive issues. If you have digestive issues for meaning a lot of protein, carbohydrates and fats, you're trying to build your body, but your gut won't work with you. Try mass enzymes. These are digestive enzymes designed for people like us, people who are fitness-minded. Take some digestive enzymes for mass enzymes with your meal, improve your digestion, okay? Go check them out. Head over to mindpumppartners.com. Click on Bio Optimizers. That's where you'll get this particular product. And you'll find mass enzymes and many other products. By the way, you can use the code MindPump10 for 10% off your order. All right, here comes the rest of the show. Our first caller is Marie from Missouri. Hey Marie, how can we help you? Hey guys, it's finally nice to meet you guys. I've been listening to you guys for quite some time in late December. So it's kind of exciting to finally get to meet you guys. Cool. So my question is, after massive weight loss and maintaining weight for several months, when is it optimal to go into another cut to lose the last 20-ish pounds? I kind of want to give you guys a backstory. I'm 32, a four, five, four and a half female who lost approximately 95 pounds naturally in about a year and four months. I struggled with weight all my life throughout my childhood and as an adult because of the lack of knowledge around nutrition and fitness. I lost weight in the past so I could join the military, but I gained it back once I got out because it wasn't sustainable. I wasn't focused on the long-term approach. It was just a short-term goal being that I wanted to get in the military and that meant getting down to a certain weight. I started my weight loss journey in March of 2020, once again at my heaviest weight of 250 pounds. This time around, I focused on taking the long-term approach by listening to you guys, Lane Norton and Jordan Syat. I also researched studies on people who maintain weight loss and methods they use to keep the weight off. One study I read during my weight loss journey was the National Weight Control Registry and later in my weight loss journey, I made it a goal to join. Not long ago, I received application from them to join the registry and since applied. However, towards the beginning of my journey, I did start to take the wrong approach to my fitness weight loss journey by cutting my calories to like 1,200 and just walking so I didn't know what my maintenance calories were exactly at 250 pounds, but I did later increase my intake and started strength training as I learned the air of my ways. I focused on learning the nutritional value of food in order to properly fuel my body, learned to listen to my body's hunger signals, digestive signals, and how to respond to certain foods. I tracked my caloric intake in my activity center and weight daily on Excel spreadsheet in order to get an average. However, I only use the information as a tool to know that I am staying on track. I eventually hired a certified personal trainer after maintaining the weight loss of 80 pounds for a couple months at 2,500 calories. He helped me lose 15 pounds with his guidance I was able to successfully reverse after my cut. When I ended my cut in July in 2021, I was the same weight I am now about 155 pounds and roughly 27% body fat. Maintenance calories were 2,300. Over the last seven months, I've been able to maintain my current weight, lose body fat now I'm at 22% and my maintenance calories are 2,600. I currently train four to five days a week and I wanna get down to 15% body fat, about 140 pounds, although weight isn't really my concern. It is really my body fat percentage. My coach says we could do a cut in April because he wanted me to maintain for a while, which I agreed. And I'm wondering if I should wait a year before attempting another cut and if so, what does y'all take on it? Are you looking for a job or you want help? What is it? I feel like you're qualified enough to come over here and work with us, man. I think you're doing incredible. Yeah, you're on track. You're doing all things. 22% body fat, 2,600 maintenance calories on a five, four and a half woman is incredible. Now you can cut based off the numbers. The only thing I would caution you on would be any mental or psychological challenges you may have with this whole process because as far as calories are concerned, as far as what you're doing with your workouts, your body fat percentage, that's all good. The only thing, and I'm not saying this is you, okay? So I'm just saying this is something you want to ask yourself. Because you've gone through this process, you've got a spreadsheet, you're counting everything. If you feel like you're maybe on the side of a little bit too neurotic or too stressed out about everything, then you might want to wait a little longer. But if that's not an issue, then everything else looks good. I would say go for the cut. Based off of what I'm reading and what you just shared, I think you're in an incredibly healthy place to do whatever the hell you want. I think you could maintain and be completely healthy, strong, and fit in a great place. If you want to get shredded and you want to get lean, I think you're in a very healthy place, calorie-wise, to cut calories. I guess the only thing I would just caution you as you do that, and it sounds like you've already done this though, is to not dramatically cut the calories to like 1200 or something ridiculous. You just barely got to cut down a little bit, create a little bit more movement and maybe change up some programming or increase intensity or volume. And I think you're in a phenomenal place to do whatever the hell you want. Now, 15% is pretty lean for a woman. It's really lean. Why do you want to get down to 15%? I kind of want to see how far it could take my body, like where my body's not fighting me. But I also want to try to compete in a bodybuilding show later on. And I want to be as lean as I can. But then when I die it down to a show, it's not going to be like a drastic cut. I love it. Let me ask you this, Marie, because you said you struggled with weight as a kid and stuff growing up. Do you have any body image issues or do you have any issues with fears of gaining the weight back or any body dysmorphia? At first I did have fear of gaining the weight back. I honestly thought when I was reversing that I was going to try to cut my calories and stay low calorie, but I had to really work through my mindset of that. I had the tools I learned and I can maintain it, you know what I mean? Yeah, I do. Yeah, because competing in bodybuilding, if you have any body dysmorphia, it's going to blow it way up. I don't care who you are. If you have any issues with that at all, it's going to make it much bigger. So prepare yourself for that. That's the only thing, honestly, God, because everything else is done, you're so good. Your metabolism looks good, everything looks good. That would be the only thing to consider. But don't just think it's a small thing. If you don't have to tell us on the show, but if you're honest with yourself, you know what, that might not be good for me to stand on stage and get judged by how I look and go through the whole process and that might take me 10 steps back psychologically or mentally, then I would say don't do it. But if there's no issues there, then everything else looks good. I mean, I know we've only known each other for about three minutes, but I feel like just listening to you tell your story and the things that you've overcome and I think you have the absolute right mindset. Even the idea of you kind of pushing your body to getting leaner than you've ever been before you even decide to book a show, I think is smart. I think that you should do that. And I think you're at a great place calorie-wise. I think you understand the value of tracking but also not becoming addicted to that. Yeah, you sound from what I'm hearing right now as a perfect person to play with this and go for it. And I think it's a total fine goal. I think you're, I love people that I think are in a good place to do this. So you learn a lot about your body, taking it to an extreme level of leanness. And I think that there is tremendous value for the right person to do that and you sound very qualified to do that. And I'm gonna play devil's advocate, all right, Marie? Is that okay? All right. Yeah, that's fine. Are you an analytical person? Are you a numbers person and a follow systems and organized type of things type of person? Yeah, it's funny you say that, yeah, I am. In the government and the military, I used to do budgets and stuff like that. So spreadsheets. Okay, now here's, I could tell. So now here's why I'm gonna play devil's advocate. Sometimes you get people like you who the way that they handle their issues is they dive deep into the numbers and the statistics and they just follow them. Now there's nothing inherently wrong with that but what it does do is it takes the other issues that you might not be addressing and it buries them and they can resurface. So I know I sound like I'm the turd in the punch bowl here but what I'm trying to say basically is what I'm saying I want you to consider very strongly because I've seen this happen before where someone's in a great place then they go do a show and it sets them back really bad. So consider that, okay? So I can't answer this for you. This is something you have to be very honest with yourself and if you have a tendency to either hide or escape into the numbers and just be a numbers person, like a robot that eventually will not work. Eventually it'll come out. So just consider that, okay? Now as far as workouts are concerned, I mean, MAPS aesthetic would be wonderful for you. I would think. Do you follow any of our programs? Actually I want to. I right now I actually do the same training program as my husband. He's actually gonna go into a show in April. So I've been following even though the coach because I use my coach for nutrition really even though he does suggest we do different workouts or whatever but I do do the ones but I modified some things to my own body. But yeah, I did look into your guys' programs because it was something me and him kind of wanted to do after a hit show. Oh, cool. Well, I'll send you MAPS aesthetic. I think that would be great for you. Oh, thank you so much guys. I do really appreciate it. Yeah, no problem. Thanks for calling in. Thank you. Well, so I mean, she's doing everything right. The reason why I'm like, again, I was so cautious in being the downer on this whole thing is because. Oh, it's fair. I think it's a fair assessment. Yeah, because she's a couple of things she said early on which is I dealt with this growing up as a kid. You don't erase that because you follow a plan and you follow it right. And you don't necessarily erase that. And I've worked with people like this before where they hide and escape into the numbers. And that doesn't mean that, you know, what I'm saying isn't an issue. And so, and then they can come out and rear it's ugly head sometimes. And it sometimes looks like I'm in and I'm on and I'm following the numbers and I'm off. I'm not doing anything at all. So that's why I want to caution. And I'm always going to be cautionary with people who lose weight and then want to do a show. It's like, ooh, that's always tough for me. Especially if they've never done it before. Yeah, like having like mentally preparing yourself for that going into it, I think is great. But yeah, her mentality just seems like it's on point. And to be able to get to a place where you challenge your body, you know, I think it's a healthy thing to pursue. But again, that specific sport, there's just a lot there that it's gonna bring up an exposure. But I mean, 2,600 calories. Oh yeah, she's doing great. No, she's, I mean, I think you're right. I think that sometimes we're the best at selling ourselves on like, how good I am and how we're covered and I don't have any issues, right? So I definitely agree with that caution, right? But everything she did say, you know, so whether she's doing the right stuff. Yeah, I mean, she's done, I mean, she even, I don't know if you heard her when she went on her little spiel but she even talked about how she's, you know, she tracked just for using that as a thing to look back at but she's primarily been intuitively eating and was stuck there. Yeah, trying to listen to her body. And so she's done these cuts and bulks and cuts and bulks and reverse dieted, got her up to a place at 2,600 calories. Oh yeah, she's definitely following the playbook. Yeah, I mean, I think that, I think she would be, she would be a fun client to take to this level and see how she does. And I mean, I like, not many girls that wanna get on stage and compete that I've ever met that are as small as she is, five, four and eating 2,600 calories. And that's, she's at the place I would always wanna take my clients before I would allow them to get on stage is, you know, many of the ones that would hire me would be at the 1,500 calorie, 1,700 calorie mark. And then they have body fat to lose. And they're like, yeah, I wanna get ready for a show. And I'm like, well, probably not a good idea for you. But yeah, I like where she's at. And I think it'd be interesting to see how she does over the next year. Our next caller is Michael from Maryland. What's up, Michael? How can we help you? Oh, how's it going guys? So I feel like I'm behind enemy lines right now because my question is about CrossFit. I'm an avid CrossFitter, but I do it more for the sport and the enjoyment of it. I like to do local competitions and listening to you guys. I realize that it's not always the best if your goal is, you know, building strength or aesthetics. And I've been trying to implement some of that with resistance training, but I find myself like when I focus just on resistance training, I usually end up lacking in power. I'll get stronger, but my overall power output will be lower. I also have like FOMO, like I'll see a workout really wanna do it. And then that'll kind of accumulate. So I'm trying to find like a good way to blend the two. And so my question to you guys is if you guys had a client come in and want to do training, but for the purposes of getting better at the sport of CrossFit, how would you guys do it? I would send them to another trainer. No, I'm just kidding. I feel like we need counseling. How did you get through? This is weird. Okay, so here's the deal. You wanna get better at CrossFit? You know what you gotta do more of? CrossFit. CrossFit. Yeah, it's a very specific type of sport. Now, you wanna increase power? I would practice Olympic lifting. I would train and practice Olympic lifting. And depending on how much CrossFit you do, that'll determine how much Olympic lifting specific type training could do. You could always try plyos and explosive movements, but I would focus on the Olympic lifts because that's usually where you need to express the power in CrossFit competitions is those types of lifts. So really nothing's gonna get you better at competing at CrossFit like CrossFit. The only thing I would add that would benefit your ability to compete in CrossFit would be mobility work. It would be correctional exercise and mobility work. That would be like the majority of what I would recommend. And actually we were talking with CrossFit gyms about incorporating maps prime beforehand before doing even any of the wads that they had scheduled out. And I think it would be very beneficial to incorporate that. But for the most part, what you're describing, if you really focus on this as a sport, which I actually appreciate the fact that you recognize that and that's your mentality towards it, you gotta benefit your body and build your body and train your body for the sport. So it's different than these workouts that you're doing CrossFit-wise in the gym with everybody. So to slow down and really take those rest periods and allow your body to really generate more force and really focus on that specifically and then add all these mobility movements in there to benefit your joints while you're putting this extreme stress on your joints is gonna be paramount. I mean, I'm glad we got a question like this in a minute since we've done a CrossFit question. And I feel like we always have to start this anytime we have a question related to CrossFit. We have to start with this. We're not against CrossFit. Like if I have a client who's young and healthy and they like to CrossFit train, they love to CrossFit train, then I'm so for it. And if they came to me as a client and said, Adam, I wanna get better at it, then I'm gonna encourage them to do more CrossFit to get better at it. But what ends up happening, and Mike, you do sound a little bit like this, where my client isn't sure exactly what they want. They say like, oh, I love doing CrossFit, but I wanna be strong and I wanna be ripped and I wanna jump higher and they have all these other specific goals and yet then they also like CrossFit. And they are not one in themself. It's like CrossFit is a sport in itself. And so if you really love that, let's fucking get good at it and let's focus on being good at it and do things like mobility to compliment it, focus on eating correctly and recovering and practicing the different wads and it. Let's get good at that stuff. But if you come to me and you're like, oh, my number one concern is like, I'm losing my strength or I'm not strong or I wanna look a certain way, then I'm gonna challenge the way that we're going at it. So I think the answer to this is within yourself. I think you know better than anybody or you should know better than anybody what you should do here. But you first have to decide what is it that you really want from all this? I think we get caught up in this idea that we love CrossFit, but then we're doing all these things that don't necessarily benefit at the most. You said power, where specifically do you want more power? So I find myself like in like the Metcons, if it's like a bunch of power cleans for time, it'll be something that's like maybe 50% of my one rep max, but I just can't seem to cycle it. I'll get winded pretty quickly. That's not power you're talking about then. That's strength stamina. So you're- Build up your work capacity. Yeah, that's work capacity. You're just gonna have to practice doing that. Yeah, more CrossFit. I mean, and if you wanted better power, I would like point you in the direction of someone like Sunny Webster's programming, which is around Olympic lifts and go follow his programming because it's incredible if you wanna get incredible power and get good at the specific Olympic lifts. But what you're explaining is CrossFit programming. Can I do a complex movement a bunch of times over and over and over and I'm not very good at it. Well, the best thing that's gonna make you good at it is doing well. First of all, you gotta be very proficient in that movement so that way it doesn't feel like your body's wasting energy doing it, right? So as you go through that and you're cycling that, being the best at the technique wise and being able to master that is gonna help you tremendously. But then you have to really get through all those reps and just keep cycling it through those types of workouts to build the endurance. So it's kind of like a combination of the both. Yeah, you know, Justin makes a good point. If I would do an Olympic lifting course where you're really perfecting the technique. Yeah, Sunny Webster stuff. Because better technique is gonna make you waste less energy and then do the CrossFit workouts for the stamina aspect of it. That's a great way to go. There you go. The only caution about that is the volume of training. I know. You have to scale back on something. I don't mean workout. Yeah, we're not gonna talk about, yeah. I don't mean workout Cross, you know, Olympic lifting. If that's good for you or not, it's a sport. Like the technique and the skill, right? Cause it's so technical. I actually did something like similar to that for the last couple of years where like two days a week, one day I'd focus just on the snatch and then one day a week I would focus just on the clean and jerk. And then I would do a couple of Metcons throughout the week. How'd you feel? I felt pretty good. But then I also thought I was spending too much time focusing on the Olympic lifts where like I didn't feel like I was progressing with the performance side of CrossFit as a sport. And that's why I like scaled that back. You know what the challenge is with the CrossFit as a sport? Is there so much in it that if you do more specific training for one aspect, you're probably going to see something else reduce your growth? That's why the greats in the sport, you ever see how they train? Rich Froning, I mean they're training three times a day. Well, I mean if your body can handle it. Well, I know, we're not having a conversation around Just about handling stress. Listen, exactly. We're not having a conversation right now about what is the best way of training for being healthy in shape or power or strength. We're talking to somebody who wants to be good at CrossFit. You want to be good at CrossFit, do more of it. Yeah, I expect the unexpected almost. Yeah, 100%. I mean, it's just like if someone came to me and said they want to be good at basketball and what can they do? Well, we play basketball more. That is the best thing. Yes, there's some things we can do within our weight training and stuff like that. But it ain't going to be as good as playing basketball. Absolutely. Michael, do you have Maps Prime Pro? Because I think there'll be some good mobility stuff in there for you. No, I don't. All right, we'll send that over to you, OK? All right, thank you. No problem, thanks for calling in. Thanks guys so much. I really appreciate it. No, you got it, brother. Yep. Yeah, it's one of those like I want everything. You know, questions. It's also one of those things where I just, this is the part I think that I get, you know, riled up about CrossFit stuff or CrossFit people is they've drank the Kool-Aid so much that they think it's what they want. And it's like, but everything they're saying is not that. It's like, you know, they start off with like, I love CrossFit and I want to get good at CrossFit. They're like, but then I really want to work on my abs and then I really want, you know, I want to get better at this movement and I really want, and it's like, OK, well then. It's the next shiny thing, all always. And that's what drives me crazy because like if you were to identify something like very specific, like he had mentioned with, you know, doing that lift and doing it in cycles, like you got to focus, hyper-focus on that. But now it's like you're taking all your focus away from the, you know, tens of hundreds of other lifts that they just randomly throw in there. So it's hard to really prescribe other than to say like, they've created wads. You need to keep running through those wads as best you can. If you wanted to get on just, yeah, yeah. And you know what, you did this earlier. Replace the word CrossFit with any other sport. I want to get really good at soccer, but I want to have big lats. Or I want to get really good at basketball, but I want to be 4% body fat. Like, OK, there's going to be some give and take here. That's right. But if you really want to get good at basketball, forget the other stuff and just get good at basketball. And that's why I feel like the answer for a lot of these people that fall in a category like this is it has more to do with you digging inside and really asking yourself, what is it that you truly want and to get away from all the Kool-Aid you drink? Because they've been sold on this idea that it's so amazing. And it's like, listen, and I'm not against it. If I got a client who's healthy in shape, they love doing CrossFit every week, I'm not going to discourage them from doing that, especially if they enjoy it. But if you come to me as a professional and say, Adam, I'm looking for X, Y, and Z. And if X, Y, and Z, if I don't think that doing CrossFit is the best way or you want to know the best way to get to X, Y, or Z, I'm going to tell you that. And CrossFit is not that. CrossFit is great at getting good at CrossFit. And if you love doing it and it keeps you in shape and healthy and mobile and strong and powerful, fucking do it, do it and stay doing it. And I'm all for it. But don't come to me and say you got these different, these all these specific goals. And then you're like, oh, but I also want to do CrossFit. It's like, well, okay, that's fine. And you can get good at it, but you're probably going to sacrifice a little bit some of these things that you want or understand that's not the best way to get there. Totally. Our next caller is Clint from Iowa. What's up, Clint? How can we help you? Hey guys, I was going first off, I'd like to thank you for everything you guys do, but mostly Justin because I want to be listening to you guys without him going on tin foil hat. Dang. All right, I got a convert. That's right. First off, my thing is like with my job, I do fairly physical labor. I walk a lot for it. I just started your OCR program and I'm just trying to figure out what the proper chloric intake I should be in to really thrive in that. Okay, that's good. We're going to need more information on that for sure. Where are you at calorie wise right now? Right now I'm about 215 pounds. I'm sitting right around 2,500 to 2,600 calories, about 200 grams of protein a day for my job. I probably walk anywhere from five to 10 miles and move 15 to 30,000 pounds of stuff throughout the day. Okay, and then what's the primary goal? Like are we trying to lean out? Or we just want to get fit? Are we trying to get stronger? Or like what's our primary goal? Obviously I could lean out a little bit, but mostly I just want to, like I said, I'm doing the OCR program. I'm about ready to start the first phase and I just want to get as best at that as I possibly can. Honestly dude, the answer is a lot simpler than we think I actually wouldn't freak out too much or stress too much I should say about what exactly you should go from there. I would start the programming and if you find your appetite is increasing. Eat more. Eat more. And feed yourself, but don't eat like an asshole. Like if you feel hungry, don't go from 2,500 to 3,500 calories. Go from 2,500 to 2,700 or 2,800 and see how you feel. If you still feel hungry, increase it. Especially if you see performance going up and you're maintaining your weight where you like to be and you're getting stronger, but your body's probably pretty adapted to your daily routine, even though it's a lot. Sounds, what do you do by the way? That's a lot of moving and lifting. What are you doing? I'm a delivery driver for like a company you would have out there to be like Cisco, but it's a company like that back here in Iowa. And I'm assuming you've been doing this for a long time or quite a while? Yeah, like 12 years. Oh yeah. Your body is pretty much adapted to that. So it's basically doing that on almost on autopilot for you, even though it is labor intensive and you should pay attention to how you feel, but you're probably pretty adapted to that based off of your calorie intake and everything else. So yeah, I would start the programming and just pay attention to how your appetite feels and if you start to feel like you're hungrier that more than usual, which might happen because you're gonna be doing a lot of movements that are different. So feel free to feed yourself and just give yourself a few hundred calories extra and see how you feel from there and then just slowly increase if you need to or keep it where you're at and then you lean out. You might not get as much performance by not increasing the calories, but then you're gonna get leaner. So based off of what you want more of is where I would guide you if you were my client. I'd say we would kind of check in every weekend or every other weekend to go, Clay, how you doing? You're like, man, Adam, I'm hungry like crazy, but boy, I tell you what, I'm leaning out. I kind of like the way I look and feel and I know I could probably be a little bit stronger this, but I like we're at, okay, we're gonna keep it there. If you go, Adam, like, man, I just, I feel fatigued and tired and I just don't have an energy and I'm hungry all day. Like, well, fuck, let's feed then, Clint, let's give yourself more calories. And that's how we would go. We just kind of base it off of how you're feeling going through OCR and what we're seeing performance wise and if you like what you're seeing that's happening to your body. Yeah, there's not much to add. I mean, your metrics are gonna be your performance and your appetite, you know? It's so how you're eating, if your performance improves with more calories, then you're going good. That's pretty much 200 grams of protein with 2,500 calories, are your carbohydrates, where are your carbohydrates at? That I don't pay attention to as much because I try to do a majority of protein. Yeah, you might want more carbs while you're doing OCR. Yeah, I'll fill it out. Some people do okay, but you might find that you need a little bit more carbs to give you more fuel for OCR type training. But I mean, basically Adam covered it all. Yeah, I'm curious too. So you've ran a few of these before and are you like trying to get more competitive in terms of like your numbers and your time? Yeah, for the most part, like the guys I run them with are all extremely younger and like wrestling type bodies like very in shape and still like I'm competitive with them. Okay. What was your strengths and weaknesses with obstacles? For the most part, it's just the endurance of doing like the last one I did was as a Spartan beast and just the endurance of that 13 miles or whatever it was. Oh, so the OCR, the OCR probably gonna be great because we build in the running in there. So that'll be great. Yeah, it was really built off of, you know, thinking about Spartan races. I mean, that's what we worked with Amelia Boone on that one. So yeah, follow the program as laid out. Let your appetite and performance drive what you do with your calories. And I really wouldn't adjust anything too much from here. Just kind of go bi-weekly check-ins with yourself on how you're feeling and what you like. And show those young kids what time it is. That's right, go look. Yeah, keep us updated, man, I wanna know how you do. Yeah, yeah. And second part, since I worked this job, I start work at 11 o'clock at night. And so my sleep time is during the day. Any tips to try to set that routine when some days I'll work 14 hours, some days I'll work eight. So it's hard to get into that routine of getting X amount of hours throughout the week. And then I get to the weekend and then I have to re-change my entire schedule so I can see my wife and friends and whatnot. Oh, that's right, man. Oh, man, I feel for it. My wife used to work like that. Wear really strong blue light blocking glasses about an hour and a half or two hours before you wanna fall asleep. So that'll help. You can use red light therapy or sauna as a way to help recalibrate on the days that you're switching your schedule. And then I would use melatonin a few days a week on the nights that you know is gonna be a little difficult for you. I would use like one milligram. Any more gnats, probably not gonna be beneficial, but one milligram extended release. And that would take that about an hour before with the blue light blocking glasses before you go to bed. Okay, awesome. All right, thanks for calling in. Stay away from the lizard people. All right, thank you guys. Keep up your work. No problem, man, thank you. Yeah, I mean, pretty straightforward, right? When it comes to OCR type training, you have to train specifically for it, I guess, to perform the best. And then when it comes to food and performance, you just gotta gauge your performance based off of your intake. He's very individual. I think he's any more carbs, that's what I think. Yeah, I think you're right with that. Yeah, with that assessment. I could see that like being a thing, like if you started to incorporate it and find out how much more energy that's gonna provide him throughout the endurance, I think that'll be something to consider. I like this question though, because it gave us an opportunity, which I don't feel like we've done any time recently, where you have people getting ready to start towards a plan and they wanna lay out everything. What should I do? Have it all dialed in. And I would never coach somebody that way, because I don't even know. I mean, even if I have a good guess at where your calorie should be. That's right. So honestly, if he's already got an idea of where his maintenance, I'm not gonna adjust anything, I'm gonna say let's just start this thing and then based off your- See the feedback. Yeah, based off of your feedback is how I'm gonna either increase, decrease, stay the same, cut back maybe on some of the volume of training because now you're telling me what's going on with your sleep because that brought in a new variable, right? The fact that he's swing shift and maybe he has rough weeks. I'm gonna adjust his programming for that week and lay off maybe the training a tiny bit if he had a really stressful week sleep-wise. But I'm not gonna plan for any of that until it starts to reveal itself in our training program and then adjust accordingly. And I think that, I think that sometimes people want you to tell, like how often you guys get this question where someone's like, oh, I'm following maps aesthetic. What should my calorie intake be? Or what should I, you know, should I go in a cut or should I go in a bulk? Yeah, we need information. Yeah, follow the programming and then let's see how your body is responding and then based off of your goals and how your body is responding, then we can make the correct adjustments to your nutrition. Our next caller is Pete from North Carolina. What's up, Pete? How can we help you? How are you guys doing? Good, man. All right. First of all, again, I do wanna thank you guys for everything that you provide. Just give you a little background. And I am 62 years old. I am a former physique competitor. Got a diagnosis of non-small cell lung cancer in June. So I had to put all that stuff on the back burner. So just wanted to thank you guys again for talking about how food makes you feel. Because as a physique competitor, you're always like measuring all that other stuff. And when I found out that diagnosis, I started to go off the deep end a little bit, but started to reel it in a little bit because of a lot of the things that you guys have provided. So getting wanted to thank you for that. Appreciate you in remission. You're all good now, Pete. I am taking an oral chemotherapy. So I'll be on that for years. Okay. They tell me anyway. So we'll find out. It's a learning process. All right. So my question is, you guys have mentioned a lot about using the weight sled. And I was just wondering what workouts for the weight sled would look like. Whether you would do it, let's say if you were doing maps anabolic, if you would do that on the trigger session days, would you alternate between heavy and light? Sessions, would you push for distance? Would you push for time? Also, if you had a recommendation as to what type of weight sled one might buy for their house? No, great question. Fun question. Yeah. So with maps anabolic, here's how I would do it. I would do it on the trigger session days and I would spend about 15 to 20 minutes pushing the sled. Wow, you would do trigger days on the other days. Yeah. This will be fun. We're gonna be different. If you do it on the days of foundational days, I would do a couple sets, two or three, I guess sets of the sled before you move into your squats. But otherwise, you can do them very frequently. And I would do, like I said, 15 to 20 minutes on those trigger session days. And what you wanna focus on if you do it that way is technique, form and connection. So you'd be pushing it for 50 yards or so. And the goal is to get with a nice deep full step, push all the way through, move to the next step, push all the way through. Something along those lines. And the goal is really have good technique the entire time, a nice consistent cadence. And I guess I'd keep it around 50 yards. If you wanna go heavier, you can go heavier with a shorter distance. But you want the intensity, if you do it in that way, I want the intensity to be about moderate, okay? So the idea is you wanna feel it a little bit, but really you're just trying to slowly get better at it and little by little, you can add resistance to it. So remind me, MAPS anabolic is back squats, front squats, deadlifts are the three, and for the three, right? Yeah, yeah, yeah, usually. So my recommendation will be a little bit different and neither one of these is right or wrong. It's just, I think whatever you enjoy doing or what you're more like. So I have a tendency, still after all these years of training and knowing better and knowing my body to, especially when it comes to squatting and deadlifting and I overreach. I like to push the weight, I like to get after it. Even though I know better and I tend to flirt with the overdoing it a little bit line a lot and I love to use the sled when I do that. So let's say it was a back squat day and I decided to put on probably more weight on the bar than I should have or do an extra set or do more reps than what's programmed and then the next day I'm feeling it. So when I hit the next workout where it's probably front squats and anabolic, I actually replaced the front squats with driving the sled that day. And then I can go a little more intense than what Sal's recommending. So Sal's recommending on trigger, which if I do on trigger days, that means I'm assuming that I'm training my legs the other three days a week, I'm probably gonna do it significantly light and easy and it'd be more like speed work or like slow mobility driving the sled and it's more almost, and I'm thinking like recovery, I'm not thinking about moving some serious weight on sled. But if I use it in replace of a leg exercise in anabolic, I can actually kind of push the weight a little bit more and I can get away with pushing heavy weight and it doesn't quite do as much damage as say the front squat or the back squat will do it. So that's how I like to use it and I use it with any of our programs because most of our programs have, at least three days a week of leg training and I do train my legs pretty hard and I tend to overreach there. And when I do the next leg routine, I replace whatever leg exercise I had initially set up for now sled driving that day. Yeah, so I've done a bit of both and so in terms of the intense way that I've applied it and really try to build up work capacity, something like you'd see in MapStrong, is a great fit to incorporate heavy sled pushes, heavy sled drags and that's all within those type of in-between workouts and the work capacity sessions I should say. But in terms of like how I use it frequently, it's more like low to moderate intensity and that way I'm just building up a lot of volume. So in between it's just such a valuable tool to, so there's two different types of sleds I would recommend. So there's one's more like a prowler sled where you have the handles where you can push and then there's also like a sled drag, like a fat boy sled rogue provides for instance, where you could actually like get a harness and then drag it backwards, drag it laterally and you're able to get a lot of those types of stimulus and movement for your legs that you don't really get because you don't tend to train a lot in different planes of motion. So this is gonna build up volume with that, which is gonna get your secondary muscles, your stabilizing muscles to respond better with your lifts and also it's very recuperative if you keep the intensity low to drive blood flow and to get that healing process to really accelerate. So that's pretty much how I use the sleds. And now we didn't address he asked as far as like the distance or whatever. So I use like a, if it's really, really heavy and think of it like you're almost like you're doing like walking lunges. So if I'm doing like walking lunges, I'm gonna do 10 and 10 on each leg. So whatever that distance is, I don't know, it's probably. I go to like 40 yards. Yeah, it's about the gauge that I've tried to kind of prescribe. But yeah, it's, it can vary depending on the space that you have and you can kind of double that if you have to kind of go down 20 yards back, 20 yards back, you know, you can, but I think distance is probably more appropriate for this. Yeah, I mean, you're, look at, you know, the kind of 40 yard mark, but what you'll notice and I've done it before I've counted and it's like I'm basically doing, you know, 20 lunges, right? So it's like doing 10 and 10 on each side because you're obviously alternating as you push a sled. So I'd kind of keep it on that. If I'm gonna do and how I decide like the load is if I'm gonna do like a shorter distance, just like say the 20 yards down and I wanna go as heavy as I can, I'm gonna go really heavy and I'm only gonna go there. If I'm doing more recuperative work, like kind of salin just now, I'm gonna go a much lighter load and I'm gonna go there and back, right? So that's kind of how I decide on the distance or how many reps I'm doing is based off how I'm using the tool. Am I using it more towards a recuperative day and get like a volume builder, kind of like what's sound just saying? Or if I'm replacing a leg day training session, which is how I use it more often, I'm gonna load more and I'm not gonna go as far as distance. I'm gonna really try and move some weight. Yeah, thank you. Yeah, no problem, Pete. Thanks for calling in. Thank you very much, I appreciate it. Yeah, the sled is super versatile, isn't it? Yeah, you know, it's like a million and one different ways you can go. Yeah, nobody was wrong and there's a preference thing, really. I just love using it to be able to add volume and frequency and not have a lot of damage. And I do do sometimes just my whole leg workout. And that's like what you do. Like if I feel overrun, you know, like I overdid it, then I'll do that. But it's such a versatile tool that, and you can do it so often. If you do it right, you can do it so often, you get great gains from it. Yeah, it makes it fun. Look, if you like our information, head over to mindpumpfree.com and check out our guides. We have guides that can help you with almost any fitness goal. You can also find us all on social media. So Justin and Adam are on Instagram. You can find Justin at Mindpump. Justin, Adam at Mindpump, Adam. And you can find me on Twitter at MindpumpSoul.