 Oh, boom this is mine pump. All right. Would you like to be in a free workout program? We're gonna give you MAPS anabolic for free. Here's what you gotta do subscribe to this channel Turn on notifications, and then leave a comment below this video in the first 24 hours If we pick your comment you get free access to MAPS anabolic do it and do it now by the way We have a couple things on sale right now here at mine pump MAPS anabolic is 50% off and our shredded summer bundle is 50% off go check them out Go to maps fitness products calm. Just make sure to use the code April special. All right. Enjoy the podcast Is it just mirrors Justin beefy right now? I feel like that dude. Come on bro. Do a real flex always make fun of your Holy shit He beefed out dude. He when you get put it you put Doug's on when he flexes like an athlete totally Yeah, when I watch him I remember when we were I remember when we were doing like getting him all lean and shredded when we first Started the podcast and we're like practicing that he's like My boy so awkward right now, but you know, hey, here's a Pretend you're holding a helmet, you know, I don't a real real talk though real talk I hated that piece posing hated that piece Yeah, and I had to do it a lot just to get as terrible as I am at it What you saw was Adams practicing his ass off. Yes. No really, it's it's it's like dance moves. Yeah No, there's definitely an art. I like my favorite part was when you would turn and you go I don't it's you know what it is. It's just farting. You're like, no It's just like like how an athlete walks up to the plate to get ready. It's like a routine It's like you you've trained and practiced that it's all it's the same thing. Sometimes I really appreciate your sales skills Thank you Ritualize it. Yeah, you do you have to ritualize it to get it because here's the thing you when you get on stage You don't get a mirror So you practice it in front of the mirror a thousand times to get to that position to showcase the physique now Here's the thing though. Okay. He's does Justin really not know how to flex or does he just pretend? Cuz I caught him once Adam We were back there in the bathroom and I was gonna back and he didn't know that I was you know No, he didn't know that I was on the toilet. Oh, he walks in and it's right when I'm up and I'm ready to open the door And I hear Like I hear that from it. Yes, dude lie and I caught him. Is he telling the truth? Yes, dude Is he telling the truth? No, hey, this is literally what he said I hear and then here I'm gonna Like this he goes something like they don't even know Coming Hey, you can't be I do check-ins. You can't be that Cuz he's not thick he's Don't talk to myself You said something dude. It was like that. It was like You're moving hella weight today. We're doing a overhead presses and shit. Yeah, it's fun Show me. Oh, these kids don't know what time I love that thing by the way. It's my Viking press. Yes What a wonderful it's the best, you know, it's funny. It's the silliest fucking thing, right? It's a bar on you put it on the rack or whatever. It's the best shoulder press machine I got put in the category down that I've ever used better than I mean I like free weights, right? So I like dumbbells and barbells awesome, but like hammer strength Seated plate loaded any any machine for shoulders. It's superior Just what this that the angle of push the way it causes you straighten your body out. I love it Yeah, you saw it first on our buddy Ben Pollock, right? He was the one doing it and I love that thing Yeah, and then he was explaining kind of like how to put it together. Yeah, that looks kind of cool You know, he told me he told me that it made a huge difference on his bench strength Really, so he saw if it's that full extension. Of course and it's the angle It's like the angle that you you're coming you're coming from right here and you're pressing all the way up And then you put your body into it, which is that's the part that I really appreciate Yeah, it gives me the the fastest pump of almost any show You know, we haven't had it I haven't had a piece of equipment or an exercise or something that I was that excited Mary the last thing I could think about was maybe when Justin got us doing windmills I got pretty I got pretty excited about that for a little bit. Yeah, but this is more of like a bodybuilder Yeah, like Justin introduced windmills to us up and to that point I had never trained them almost sounds like you said when meals, huh? Meals mills Yeah, I don't want to do your windmills But no, but I love the way it feels now I know that you can use what's it called the Viking press, right? I think this is called you can use that for other exercises, I guess But I don't I don't like it for anything else. Yeah, just like that's the point Yeah, what are they nail it for one thing and then you see and this is the problem with a lot of exercise tools Like it's like there's something out there where everybody has to make up exercises around it just to sell it You know, it's like like that's not like you can't make everything a full-body machine. Yeah No, it does one thing really so there's one thing. Let's just stick with that No, you know what you do you attach it to a barbell and then you put the other end in the landmine And then you see people doing exercise, but here's why I don't like it first off a t bar row Yeah, I was gonna say t bar row might work either the no I don't like it that way because I'm standing over the barbell the way that I want to when I do a t bar row So the weight comes in to me I can't do that with the Viking press because now the weights are down here and it's hitting my body But if I stay away from the barbell now when I do the road because of the angle the bar moves away from me So now it becomes more biceps. Does that make sense? Yeah, so as I'm rowing if I'm staying in front of the barbell It's that way. Yeah, that sounds stupid because it moves that way. It's more bicep flexion. I don't want to do that Yeah, yeah, but the overhead press, you know, obviously gyms have been like kind of closed down for like the last year So I wonder when we first started the podcast I felt like we were in in the thick of the the trendy like do weird shit on machines. Yeah Add rubber bands to it. It's happening. Yeah, so I was wondering the same thing too. Remember we used to hammer that pretty hard I go upside down a leg curl or weird. Yeah doing weird weird exercise from every single machine. I thought that was so funny That's exactly it right there. No, the side chest press is my favorite Joey Swole, bro, that's what he was responsible for that. I don't know. I don't know who did that first I don't know if someone taught him that but boy, did he get everybody doing that It was a guaranteed giveaway if I walked in a gym and saw some you know, 17 year old kid doing that I'm like, oh, you follow Joey Swole You're trying to know your leader. Yeah, so a little trivia question You guys want to guess on which states have the highest IQ and which states cumulative, right? So they do this cumulative like IQ test or whatever average is what states have the highest IQs Have the lowest IQs lowest and highest Just gonna be tough to not insult people. Let me let me ask you all right here. I'll make pick a real random one I'll make it easier. Okay, because we were in California. So we could we could speculate I don't think we have where do you think California ranks at the high near the highest or near the lowest? No, I would I would actually pick well I would think we'd be about the middle because we get all the Silicon Valley Yeah, but they're brainiacs. Yeah, but I'm in here, but we also have the largest discrepancy, right and like incomes Yeah, right so you have not to say that that's directly connected, but I'm sure there's some correlation to that, right? So I would think that there is a and pretty even mix. Yeah, because what you think with California is people think Oh the beach or Silicon Valley such a small part is all Central Valley. There's all this is huge amount of land Yeah, and there's not a lot of money over there. Oh, dude. So California actually is in the bottom. Yeah Yeah, I would have guessed now this is crazy considering, you know, you got some brilliant people that live in California So there must such a small percentage a lot of idiots You got like, you know, you got like the people who started, you know, the tech revolution in California Elon Musk I mean, here's the thing though, that's a person, right? Like you we think we think Elon Musk and you think of you know Steve Jobs That's one man who employed, you know hundreds of thousands of people. So like you think of it as a company So you think like that, but it's really he's he's responsible by himself is responsible for that That doesn't necessarily mean that the hundred thousand people that work for him are brilliant So it's really not that many people that we're we're talking about you talk about these So here's the bottom five, right? So the last place is Mississippi with it with an average IQ of 94.2 Then 49th is Louisiana 95.3 then Californian 95.5 and then next Hawaii 95.6 I would not have guess the number one state for average IQ is Massachusetts at the 104.3 And then second is New Hampshire That's a good point are they are they adding them in there because that's not very small population The averages yeah, it's like it's all averages like California is such a huge population it does We have a lot of that's a really good point like are we including are they like did it go around Texas? Is the second most popular state and it wasn't in the bottom five or whatever? I don't know. Yeah, but it's not an Ivy League school in there either though could Texas Doesn't have an Ivy League. They don't have an Ivy League. I believe I don't think so Where are the Ivy League schools most are on the East Coast is where it all yeah a lot of Really isn't Stanford I consider Ivy League here in California pull up all the Ivy League, so we And I argued about it like yeah, I have some weird dummies Hey, I had this conversation with Jessica's family because her her sister-in-law is going through nursing school And she's actually crushing right now. It's just pretty cool. It's exciting, but we were talking about Education look at yeah, Pennsylvania, New Hampshire, Rhode Island. Yeah, you're right And I kept Massachusetts all the old schools right and we were talking about education and she saw did you you know Did you go to college? I said no actually in fact, I took one class She's like wow you you only finished one class. I said no no literally one class Went back to the gym. Yeah, this isn't for me. Yeah. Oh, I gotta listen to this bullshit. Take some I never actually go back to run the gym. That's it. Huh you really wouldn't one literally dude I walked you guys know me bro. I first of all, I love learning. It's not it's not a learning thing I love learning that environment is so terrible. Yeah, but let me tell you something about you that I've learned from from working with you You love learning what the fuck you want to learn no shoe have no desire it too I don't give a shit how important it is if it is not what you want to learn Absolutely, but if it is something you want to learn you'll go deeper than anybody. I know that's true. I mean, no That's true. It's again. It's like Hail a deep yeah, but but I mean that's that's that environment doesn't work for me because I'm not interested in this This is not interesting and you're sitting in this this classroom Listening to the person take your notes do this whatever. I'll get the fuck out of here Yeah, so yeah, I lasted I lasted two years. So I went through I almost got my I was I was I think 13 Units somewhere around there shortly. Yeah, so it's close that my the thing the kicker for me that made me stop was When we moved to her when I moved I moved to San Jose To come in move with my grandma The idea was this because I was I was kind of paying my own my own weight everything at that time And it was hard, you know being a 17 year old kid and paying rent car stuff and paying for school and then and working You know a full-time job by doing all that my grandma. I knew that I could go move in with her She had an apartment to two bedroom and I could she would rent for like 300 bucks to me in the bay area Which is next to nothing right and she would I'd be able to eat with her so really low bills I wouldn't have to work much and then I could just like grind on school Mm-hmm, and so I when I moved over here I had about a three-month lag time before the next semester started and so I was like prepping everything Computer I had set up my own little like, you know desk office set up in my bedroom I'm like already to be all schooled out, right? I'm about to knock this degree out and Was so discouraged because it was so competitive to get classes I couldn't get a single class. I needed to finish. Oh, yeah And so I was gonna have to and in order to get the class if you want you got to get enrolled So then the next time ahead of time. Yeah, and so I was like so Pissed that I had that I did not understand this like no one had told me this I didn't know was gonna be like this So I went in this I'm doing to do this whole life-changing move leave my my my friends and where my hometown I'm gonna go here. I'm gonna buckle down school. That's all I'm gonna do and I'm gonna knock this degree out And then my first experience of getting enrolled at JC over here to finish off the AA Not a single class that I could take that was that would apply to it I was so now were you working as a trainer at this point? I was and you already made you start to see you're making a lot So that's what that's why it was it was I mean it was a relatively easy decision I wasn't it wasn't an easy decision. I remember I went back and forth on it for a really long time What was happening was I went across the street because there was a 24 fitness across the street And I walked in to get a membership And I was already I had already bought a national certification because I thought it would be cool to have a job one day I wasn't like in any hurry to do it at one day as a personal trainer So I bought this national cert Kind of barely going through it while I was also going to school with the desire to go and finish my kinesiology degree And when I wrote that down on the profile that got the attention of the fitness manager who came over and was like Hey, you want a job? And I'm like, uh, I wasn't really trying to get a job I just wanted a membership. So the membership comes for free when you have a job. It's okay I'm listening and so I tell him that I would be willing to work part-time because I have school coming up in three months in That three-month time of getting ready to go to school Every single paycheck every two weeks Increased and you got to remember that I was a kid that was working at a dairy before that and I had worked Myself up to $7 an hour all of a sudden I'm making like $30 an hour plus commissions plus bonuses It was more money that I'd ever seen in my life before and you loved it and I loved it Yeah, that was me I loved what I did and I was making six figures You know 18 years old and I remember You know telling my thinking about going to college and what I wanted to do and I remember looking up the average pay of A physical therapist at the time, which is what I was gonna go to school for like wait a minute I'm making more than that now. I'm not working in a shitty hospital. I love the gym Maybe I'll just give this to you have did you have something that someone said to you that lit a fire in you at all Did you let do you remember do you recall that or was it just purely like I love doing this? It's not bro. I was I love that shit. I was hyper day one I went in there and just went crazy, but it really was a conversation with my General manager because this is right before I took my first class and was like hell no I signed up and I told him I said man. I don't know if maybe maybe I need to step down at the time I was I was going now I was a fitness manager and I was good I was gonna maybe step down so I could go to school and we were talking and he goes bro He goes I know how much you make are you sure he goes don't you love this? I said yeah, and he was no much physical therapists make and we talked about it and and he's like why why would you want to do that? I'm like I couldn't logically justify it at all because I said, you know to be honest with you I don't want to work in a clinical setting and I'm making more money and I love this And so it just made sense and so what I told myself was I'll give myself one year That's why I said I'll go I'll do for a year and at the end of the year I could always decide to go back to school and of course the rest of this if I found the gym in That work environment like you guys did before I probably would have been the same predicament I just had a massive chip on my shoulder like I literally just graduated with Purely out of grudge, you know, like I wanted to you know, this is where everybody else So where you and I connect very well, this is where we're a lot of like for sure Yeah, and so I mean it was it was nobody. I definitely hold a grudge You know to everybody that was doubting me, you know And that was literally what fueled it that and also playing ball as long as I possibly could like that was like my last chance To actually like see that you were you played at a pretty damn good level. I made perfect sense I had nothing pulling me to go there right at all. There was no I didn't play any sports It did I hated it. I'm gonna make less money and stop doing the thing There's also a lot There's also a lot of power in knowing how to tap into pain like that I mean, there's a really good book you'd like that. I'm reading right now. It's called your your next five moves I think is the name of it I'm really enjoying it right now and he talks about like the ability to tap into that like to you know And to not be handcuffed by it right to where you feel like yeah, or it's like an insecurity Yeah, but there's there's nothing wrong with using that and and using it as rocket fuel to take you wherever you want to go and That I can identify with that. I remember I had a conversation with I'll never forget after I got my national cert. I was getting ready to move to San Jose I was talking about my degree That I wanted to get in kinesiology and I'm sitting down with my girlfriend at the time her father who's a lawyer really really smart guy respected him like and very knowledgeable very successful and Inspired to be like him right and I he just totally crushed me by telling me that like it was it was a terrible idea Like just you know getting kinesiology or ease of waste of time if you're gonna go in the fitness and gym ministry You'll never make more than fifty thousand dollars a year and it like just and I at that time I already committed to all this right so it was like after the fact is like I got to the national cert I'm moving to San Jose on this is what I've got my plan in my head and then I'm sitting down He's like what are you gonna do you know asking me and I'm laying out my plan and he's just like oh Yeah, so you're gonna settle for 50 grand or less for the rest of your life you want to date my daughter Yeah, that's all right And of course I'm in love with this girl's my high school sweet heart type of deal And I'm just like I feel like this guy just thinks I'm a puke that was a huge motivator for me Yeah, very long. No, you know what the reality is if you got a if you're a kid and you got the drive and the Ambition and the work ethic you're gonna be fine. That's truth. You're gonna be fine wherever you apply That's not gonna it doesn't mean you're gonna be a millionaire or whatever, but you're gonna be okay you can work in Most industries and you're and you're gonna find a way to do okay and to be successful regardless of Education and that's the truth and that's why when they do these studies and they say People with a degree make X amount more dollars what they don't control for is that because what you get with a lot of people Who don't go to college is a lot of them just aren't fucking driven So and a lot of kids that go to college at least are driven enough to do that Well, yeah, it's a bias right you get right you get a bunch of kids that at least know how to apply discipline To get your degree you still have to be disciplined. It takes sacrifice right discipline consistency ruling So it definitely gets just like people that go through the military Like you get a lot of great benefits from doing that because it lays a foundation that carries over into success in life So that's really the bias from college has Larry little to do with a degree in which I mean shit I don't know. I mean I bet we quiz Justin right now on half the shitty learning college I bet he can please don't And most people can't you know But what you did get from that is the the the idea of like a length having like a schedule and you know Studying for things and being in sacrificing and being consistent and a lot of it depends of course Of course on the field in some cases. It's required and it makes a lot of sense But even especially today because of the cost of education More and more people now are starting to weigh it out and because in the look when Doug went to school It was so inexpensive And in the internet rocks Chiseled he went to college essays with John the Baptist. No He wrote a stegosaurus No, the truth is it was so inexpensive. There was no internet So it would have been much more difficult to gather to gain skills And it wasn't like he'd go into debt going to college back in so it's a today You get a lot of people now who are weighing it out and going okay like, you know, who is I talking to you I was talking to a family friend and Young kid and he's like, you know, I he was talking about college and he says I said, well, what do you want to do? He goes, well, I want to be an entrepreneur. I want to start a business. I'm like, okay He goes should I go to school? What are you going to learn there? That's going to be valuable besides, you know, and that not going to debt I said you're better off whatever field you want to start your business in go do a free internship Go work under someone it'll be for free, but you're not going to go into debt You'll learn way more in a short period of time there than you will go into school Now if he had told me that he wanted to be a surgeon Uh, then I would have been like, yeah for sure you're gonna have to go get a formal education Just you gotta you gotta look at it all and people are doing that you know nowadays Anyway, I've been getting so you guys know there was that article I brought up a couple times On the fertility crash or whatever they're predicting you're scaring the shit out of us Yeah, like testosterone is low sperm counts are down women are less fertile Um, I even brought up some studies on uh Parkinson's going through the roof And they think it's these this particular chemical that you find in like carpet cleaners and Uh and stuff like that, right? So there's a lot of new science coming out that's showing that uh a lot of these these products that we've used for a long time cleaning products Uh plastics and things that we use have a lot of these chemicals those people are like, okay I'm a little afraid What do I do? Where do I go? What's easy and it's like there's so much stuff that we could go down a list of all the things that you use so, uh I'm just pointing people now to our sponsor public goods because It's part of their that's part of their their whole business their mission their whole model Is part of their models based on that all their products are devoid of those talks speaking of public So you can get all your stuff there and you'll and you know You're you're relatively saying speaking of public goods last actually last night Katrina was reordering our stuff And so i've actually now started so we no longer work with um, uh, which i'm called the other soap company And uh, I started to use calm that the other soap. Yeah the other one and she actually was like I'm so glad you guys aren't working with him and you're and you like the public goods soap And i'm like why she's like have you seen what our order is for public goods? And i'm like what because we use because we use everything now like like i have got Oh, yeah All the laundry detergent the softener in it the uh spray for the counters Like all the soaps and the hand soaps now I use the the bar so like I use all this stuff She's like, you know what our and I mind you I put it in every room. I got it all stocked up She's like our order is under a hundred dollars. Yeah, that's how cheap it is Hell of it as super inexpensive and it's in part of their business model is avoiding all these known toxic chemicals So but normally when you buy stuff like that right because almost all of our partners are like that right where we we partner with It's more expensive very expensive. Yeah, no, they're not very very expensive But they're they're extreme But I like it because what i'm taught when i'm because i'm trying to help people right and I get a lot of dm So I can't answer everybody but I try to help as much as I can And it's like I have to go down the list. What's the best shampoo? What's the best soap? What about the best, you know, uh moisturizer? So rather than doing all that here go to this one place Everything there right right is falls under this category. Yes. And so it's a lot easier Then having to pick one thing at a time Right, so you guys see uh the news that came out on uber recently. No on their next big move. Oh, what's going on? Oh, you guys don't know. No, I like here's our Is this a good thing did stock update here duck pull up uber stock for me so I can see where it's at Dude, I own some of their stock. Do you really for a long time? Oh boy buck. Hold up. This is gonna be a good ride Really? Yeah, I think so. I mean I i'm guessing right so I don't know what the fuck i'm talking about But I'm guessing oh shit. They're they're they're they're they're kind of up a little bit. Well, yeah, probably because the news is coming out So they are talking about um acquiring a uh marijuana delivery service Well, just think about how easy that would be for them to do it because they already have the driving force Oh, of course. I mean they did it with uber eats, right? That was an easy transition for them to become one of the big competitors with door dash and all the other ones So that was an easy transition So the next big thing they're looking to do is you know delivery service with marijuana and that's exploding already as it is So imagine what a play or they would be if they do that marijuana delivery is brilliant because if I know anything about stoners It's there. They don't want to drive You know what I'm saying? They don't want to get up dude The first one at the stop light that you're just like honking is like, oh, yeah, I'd really like to get a joint I got a drive. Yeah Brilliant move though, don't you think? Hell is smart. Yeah, especially if they can combine it with uber eats. Oh my god No joke just think about that for a second. I mean we talked about the great big remember when you know Jack in the box made the move I really believe that jack in the box had the foresight to know they were catering to a market that nobody was Which is the all this day of 24? Yeah, the the stoners drunk drunks that are up at two three o'clock in the morning and want something to eat Like I just think this is another brilliant move Imagine that you could be a stoner at three o'clock in the morning order your jack in the box from uber eats And he picks up. I mean that's exciting a joint on the way, right? Game changer game changer by the way dropper. Is it is it? Is it uh, is it uh jack in the box has the tacos? Yeah. Yeah, see you know two for nine nine cents You wouldn't even know that I love those those tacos You wouldn't even know that they're that for a processed like for like the gross category of tacos the best Their tacos are better than toggle bells. Yeah, I know they had the colossal burger or whatever It had like three patties and like just stuffed bacon each layer, you know with cheese. It was it was insane. It sounded horny I just like to slurp All right. Hey, so let's talk a little bit about current events. So right now what's going like there's a lot of Are we going to go controversy way? It's not really controversial Doug come on stop shaking your head Doug over there. All right. So here's so this is news right now, right? So johnson and johnson. Oh, this is going to roll now. It's not rolls out I'm gonna tell you because this is a good conversation. They roll out their vaccine, right? And the cdc Just halted it just halted it because there were about six cases of and there were women who had blood clotting disorders One death so they put a halt on the johnson and johnson So I read there was like an 18 year old boy and someone else who's in critical condition I don't know. I don't know but I know this from what I read there was but nonetheless the cdc said Let's put a halt on this now. Here's a deal. So I have a lot of family members that Love to debate and discuss this kind of stuff and you know, it Okay, we obviously work in the fitness space and I identified a long time ago that there's definitely Zealots on one side who are like I believe everything that the fda tells me I will follow the government recommend regulations and recommendations because that's the best And then there's zealots on the other side who are like If it's not if it's not a hundred percent if it's not an essential oil that i'm not going to use Did you know I didn't believe that other side you just said until just recently like I have an I have a neighbor who has like a A sign that's out on their in their yard that says like we believe dr. Fauci Yeah So there's zealots on both sides. You really need a sign for that I know dude And so so I got this argument with one of my family members because they were like you see one or one more immunologists Go they're like they're just Fauci. They're like, you know what? I knew it. You see I told you the vaccines are bad I'm like, you know what dude? They're fucked if they do or they don't because if the cdc says nothing then you're like, oh, they're in bed with the Vaccine companies. They all want to make money Then the cdc says halt it and rather than being like, oh good job They actually are trying to keep us safe. You're gonna say something like I told you it was bad It's like come on man. There's there's there's a little bit of zealotry happening on both sides No, I absolutely was johnson and johnson the only one under fire right now that vaccine of the other one AstraZeneca too, which was the uk-based company. Okay. Yeah that they had they had some issues too But you know, here's a deal now. Is it now? I mean, is this really out of the ordinary though for any vaccine? Right? I mean, there's always isn't there always like a small percentage of people that have an adverse effect So this is the current data as of right now The vaccines that are out have been administered. I think 180 or 200 million people so 100 like almost 200 million people have had wow these vaccines Not the johnson and johnson one but cumulative right all these vaccines are out So far they've been proven to be remarkably safe and remarkably effective now. Here's the caveat There's no way to no long-term effects until a few years from now. That's impossible But so far short term it seems to be uh very very safe Now here's this is a conversation I had with uh my my buddies who are like, you know all over the place And I said look here's a deal like I don't fully believe and trust The government because I work in the fitness industry and I know what the food pyramid looks like and all that shit So I know that's bullshit. It's a terrible job. I'm also not on the side that says everything that they say and put out Is bullshit either. I've seen people hurt themselves with some of their wellness I'm not an anti-vaxxer. Yeah, or or just you know, just like if it's not growing off a tree Then I won't touch it or whatever or you know, western medicine. He's evil Type of side. I'm not on either side. So what's what is the the I guess the what am I using as a litmus test? I like using the market If hundreds of millions or billions of people are doing something and then we see this three four years later I'll just I'll just look at that. I'll look at that and see and then start to make my decision Here's where I do have a bit of an issue Um, so did you guys hear about it? What is it? Uh, st. Lucia or like it's it's one of those islands Uh, where basically there was a volcano eruption. And so this is like a real national like a disaster natural disaster Where they were trying to shuttle people off the island. It was st. Vincent volcano st. Vincent. Okay, so basically like they they had these cruise ships that were going out there to to save these people and get them off the island and Um, what what the stipulations were though, according to their person in charge Was that they had to have a vaccine in order to get on board And there's only 10 of the population even had the vaccine or had access to it So now what what are you trying to say that these other people aren't valuable their life is not valuable Like that's a crime against humanity in my in my perspective. Wow, that's interesting Yeah, if you weren't vaccinated they wouldn't let and I get the I get their logic right They're trying to say look we don't want to start a a covid breakout on the whatever sure But I mean, I don't know but it's an extreme situation again This is where you're talking about zealots. That's zealotry. Like you can't like you got to you got to weigh it out Like what's like there's always an exception. There's always an exception to the rule That's an exception to the rule. Also. What's the percentage of people that have recovered from covid? Yeah, so versus just letting people die Uh, you know from how many volcanoes explosion. Give me a fucking break. What are your survival rates? It's very it's very obvious Yeah, that's what's lava versus covid Okay, so where is that at right now? What's where I mean, do we know what's happening? Are they really stranded over there? Like what's going on? Like that sounds crazy. I didn't do it. But that literally I just found out about this like yesterday So I was like very heated about it. Yeah. Yeah. Oh, wow. I was just vaccinated. Yeah. Just just happen Yeah, I wonder it's it's a rub. We gotta be careful with all this. Okay. So now Speculating time right here. So do you guys think that? Because I think we're seeing what's happening. We're gonna move it in this direction We're really soon here like, uh, you know, a lot of flights are going to require I think that's already happening right some flights are requiring while some states have passed I think there's three three states that have said that they will ban any kind of covid passport And so so so texas. I can't remember the other one. So it sounds like it makes it a good explain what that means that they would ban a covid passport Yeah, so covid passport would be like a government issued idea of some sort They're talking about it being on your phone that if you have a vaccine that you could scan it Wherever and they'll say that you are vaccinated And I know there's a few states that have put it and they have passed laws that said We this will not be legal. We will not allow this with our with our residents. Yeah, but not allow what? I don't understand what they won't allow them in no They're not allowing the passports to be used in the state or to be they're not basically They're not legitimizing the passports in the state now Here's the beauty of the state system in our country is there's a lot of there's this pushback If you know 15 of the states say that sorry our laws say that it's not gonna happen Then a federal, you know passport system isn't gonna work very well, is it? So let me ask you another question then about people that have certain conditions or they're going through chemo treatment or whatever You cannot introduce These type of vaccines to somebody, you know in that state. Well, I had a family friend. So now what what happens? They can't get a a a vaccine passport. You're gonna discriminate against them Well, no, I had I had a family friend of that is is pregnant just got pregnant and was like I don't want to take the vaccine right now But was being if they wanted to travel somewhere they were gonna have to do that Yeah, it's like well private companies are free to do that. That's so okay So that that was where I originally what I was going at is so do you think that we're going to see Airlines that Require and airlines that don't I I think that you're gonna see some tested out I definitely agree that that's gonna happen the market will tell them if it's a good This is the flaw in mandating like a general rule like that. Yes people have to really think about that Yeah, no, I don't like mandating that you because I think that's the the move to me is that there's there's It's such a competitive market and again, you're I know you're big on this let the market decide Why not have you know, half of the Airlines that go hey, we we allow anybody on here. I don't give a fuck. Well smart airlines. Well We don't fuck around And then you have the other side that are like party, you know We you have to have all these boxes checked to get on our plane or sorry. You ain't flying with I think there's a market totally valid So there was recently this happened where there was a couple with a child So I know if they're if a kid is like older than two or something like that they're required to wear a mask Anyway, the kid wouldn't wear a mask if you're a parent and you have a three-year-old You know how hard it is to get your kid to put on the fucking socks let alone wear a mask over the face on a plane Right, so kid wouldn't wear it the plane that the the people on the plane at the people But the the airline itself tried to kick these people off the plane like sorry you can't fly with us The whole plane all the passengers left. Oh, it's so cool. They're all left finally Yeah That gives me hope. Yeah, so everybody was like, hey, that's not cool. We're all gonna walk off. That is not cool Yeah, so you're you're seeing you're seeing this kind of pushback and so We will see what happens. We'll see what happens with all of this. I don't like the mandated shit though I don't like force if you know, you can't force me to put something in my body No matter what now you can say I'm not allowed in your house or your business I get that but you can't force me to put something in my body. That's scary Now you you brought up texas. So there's a a domino's right now Is partnered with a company called neuro in you ro I believe is how you spell it And it's a uh, you know automated self-driving car and they've already started to implement a pizza delivery service That's completely autonomous. Wow. So you order a pizza and it drives your house. Yeah, yeah Isn't that crazy? Wow, that is really yeah, that's happening right now You know, I don't know if you guys remember there was a time when that domino's almost completely went under It was like, uh, I want to say it was like 10 15 years ago. They got a new ceo and oh man talk about a comeback story Hey, so I got a question for you, right? How how soon until how long until there it is those trucks start to get hijacked Oh, yeah, think about that, right because really you're going to risk going to jail over a pizza, bro Dude, it's okay. You get you get a bunch of teenage kids who are like, oh, fuck There's no one in there. You're like fucking take it out. It's a pizza truck. Yeah, dude like Think about that. I don't think that'd be a prime target. Well, here's the thing What how many pizza truck deaths? Well, okay, here's the thing. It's gonna be it's a low low risk for domino's I mean, what's the worst that happens? You get eight pizzas stole from you. Was that an expensive ass? AI car. Yeah, yeah, but I mean at the rift and I'm sure they got cameras and sensors. Well, there's no money on it, right? Yeah, that's what I'm saying. It's like, so I mean you're gonna get you're gonna get six pizzas Like you're some kid like what kid is gonna want. I mean, you gotta be pretty stupid I don't know dude. I was a pretty shitty kid and I'm not that that I would do this But if I was gonna throw a rock at a moving vehicle, it would have been an autonomous vehicle So now how does it get delivered from there to the person? So it just showed up right there dug show it show you probably walk up to it And you probably have your app and it opens the door. It scans it open. Yeah, okay Yeah, I'd be like I'd be like sketching, you know behind it. Remember Oh my god that game. Yeah The roller blade game where you grab the I can't believe you grabbed the bumper. What a great reference there Yeah, dude, so you get on a skateboard And you sketch, you know behind behind the the car and so you do that and wait for it to stop and then boom Taking hold on. Did you ever do that? Yeah, you actually held on to a car with your Yeah, because I was with a bunch of idiots. No, you didn't. Yeah, we did that. Do you go fast? Dude, it was scary We did it like in local air. It wasn't like it was any busy rows. That's dangerous. Why are you laughing because Did you do it too? No, but it's just a dumb conversation What is up? You never sketched. You haven't lived, dude. Did you go fast? No, I only went two miles an hour and I had my buddy taking me around the parking lot. It was so crazy Hey, oh no, that's a car, dude. It's going hell of a fact. I know it's stupid 100% It was a thing in the like the late 80s early 90s. Marty McFly did it. Yeah, it was really good It was popular. I don't know who made it popular. That was a very popular Nintendo game. I love that That was a great game. Sega. Sega or Nintendo. I don't remember which one it was. It was called sketching. I think sketching was the name of the game. Check it out, Doug. I'm pretty sure it was a great game. Did you own a Sega too? Yeah, I had all the games. You had Genesis, Nintendo. From Atari all the way. Did you have Dreamcast? I did. Oh, I got one. I got one 14. Did you have TurboGrafx 16? So I didn't get it because that was like that was short-lived. That was very short-lived. Remember Bonk's adventure on there? I do remember that one. The big ol' head guy looked like Justin. There it is. 1994. I love that game. Doug, look up. You pick up like pipes and you're racing people on the cars and you beat people off the car. Such a good game. Oh, wow. That's really cool. Yeah. Yeah. So Adam, I wanted to ask you. You were on, because both you and I did the like it was like, was it Jason Phillips has a group with the MCI? Yes. So it's this group of trainers. So these are people he's coaching. And basically they're asking you questions. What was your impression of the whole thing? Oh, really good. I mean, I don't know what Jason talked to you about. But he talked a lot about like scaling a company and then like while you're and even also like starting in the direction. So he's got a lot of like entrepreneurs that he he attracts like people that are. These are all trainers that are trying to build their business. Yeah. And so a lot of them are aspiring to do something similar to like mine pump. And you know, I always talk about the whole the value thing, right? Like it's in every in every time you purchase anything, it always comes down to two things value and price. And you know, this was something that we were all very, very aware of before we did this because of our experience and other businesses. And knew that even though this was a completely new medium for me, we are us when we knew no idea about what we're doing. We knew that the ultimate goal was can we provide so much damn value that whatever we sell seems so, you know, it makes it just it's like a no brainer. Yeah. It's it's like, Oh my God, I feel I would have paid hundreds, maybe even thousands of dollars to get the wisdom that these guys have given me for free. So the fact that they're offering these programs for whatever price, it's a no brainer. And I and so I always kind of drill that home to an audience like that is to get that across to them that, you know, stop looking at what all the other Instagram models and people are doing to hack the algorithms. It's like, go to the value thing. And if you can't convince people and here I say this to anybody who wants to do something similar. If you can't convince people to get something from free from you, you got to stay there. You're not ready for that's true. That's the first level. Yeah, you're not buy it's free. Yeah, you're not ready to sell anybody anything or build a business. If you cannot convince people to pay attention to you for free or give you an email address for free, because you're giving that you're providing them something, then you're not doing a good enough job giving them enough value. They don't even see it. It's not even worth them giving their email up because they don't see that you're going to buy. So don't try and sell them something. That's one of the worst things that you can do. Yeah, no, that's great advice. You know, it's funny. You can you can really judge, I guess, a company or, you know, just by the people that work there or that follow it. And every time I meet somebody who is under his tutelage or from NCI, they love it. Yeah, all the trainers there, you know, because they would ask me questions that I asked them questions back. Yeah, and they loved they love the whole certification process. They love well, Jason. They're fanatical about it. And he does they do they do a phenomenal job. And it's it's crazy to me because the online certification market is I mean, it's it's it's a exploding market and he's positioned so well. No, he is. And Jason wears his heart on his sleeve. Like it's one of the things I think that we all love about the guy. I think he he always comes from a really good place. And, you know, he's got a lot of energy. I mean, I don't I don't envy what he does. I mean, he's he works his ass off. I mean, that guy is is working 12 hour days every day. And he does he prides himself on, you know, like being connected to everybody. So he's built himself a fairly large business. And he still really connect all the people that are putting money in his direction. He stays connected to them and is like, he's got the open door policy of like, you send me a message, I'll call you back. Like, and he's that guy. And again, that just speaks to what I was talking about is like, he just provides so much value to all these coaches that the dollar amount that they spend and he provides so much free good content that they're like it's a no brainer. So Cassie did the the gut health course, they have a whole course on gut health. And she's pretty well versed anyway, because she's dealt with her own gut health issues. So she went through it and I asked her opinion and she's like, she said it was brilliant. Lots of amazing information. And she said, it's really good. A, if you're a trainer, but I said, what about people who aren't trainers? Obviously, it makes sense if you're a trainer. She said, if you want to learn more about your own gut health, it's a what it's a great place to go because you get the cert or whatever you take the course. But you learn how to help assess yourself and figure out your own stuff, which is good because I've dealt with gut health issues and you have to piecemeal together your information. So it's like a one stop shop type of deal. So good stuff. Hey, real quick, I hope you're enjoying the podcast. Go head over to mind pump free dot com and check out our free guides. You can download all of them. They cost nothing and you'll learn a lot of great stuff about burning body fat, building muscle and looking amazing. All right. Enjoy the rest of your podcast. All right. Our first caller is David from California. Hey, what's up, David? How can we help you? Hey guys, how's it going? First of all, thank you for all that you do. I really appreciate it. I've learned a ton from the YouTube channel. I had a question about how to integrate kettlebells into a three day a week full body type program. Prior to the pandemic, I had been training like an upper lower type split. And then when Jim's closed, we tried a few home programs, eventually settled on working with kettlebells, which I actually enjoyed a lot in the absence of a barbell. But when the second lockdown kind of hit, we finally couldn't take it. We bought a rig for the patio, barbells, squat rack, all the stuff we need. And I'm so happy to be kind of backlifting heavy weights. And so I was able to recognize a ton of value from the kettlebell training, which was new to me at the time. So I guess my question is, how can I best integrate some kettlebell training into a more barbell dominant three day per week full body type program, still like optimize the benefits of both? Yeah, that's a good question. I need more information though. What are your fitness goals? Because that makes a difference. Definitely strength, strength aesthetics. Okay. Yeah. So you're looking to get stronger and look good. Okay, so so kettlebells are another form of resistance, just like dumbbells, barbells, cables, or even resistance bands. And now if your goals were a little bit different, let's say your goals were athletic performance or then my answer might be a little different, but your goals are pretty general. I want to get stronger. I want to look better. In that case, what you want to do is you want to look at the tools that you're going to use for resistance training and use them with the exercises that they're best suited for. For example, if you're going to do loaded squats and you want to go heavy, it's hard to beat a barbell. Barbell is going to be one of your best tools for heavy, you know, loaded squats. If you're going to do a windmill, kettlebells are one of the best devices you can use. And that mainly has to do with the weight that the weight is loaded and how it sits on your forearm. So there's a few exercises I love kettlebells for. I love them for kettlebell specific exercises. So like swings, obviously you want to do swings, you're going to use a kettlebell over a dumbbell or a barbell. I love shoulder presses. Overhead presses are awesome with a kettlebell. It's a totally different feel. The weight sits lower on the arm. So it's a shorter lever and it encourages this kind of straight line spiraling effect when you do an overhead press. You could also use kettlebells for some exercises to change the way that the tension feels on the body. For example, when you do a fly, a chest fly, if you use kettlebells, you'll notice you have a different feeling with the tension when you drop the weight and then when you bring it up because the weight sits outside of your arms. So you could play with that, you know, as well. But honestly, my favorite exercises with kettlebells are carries, swings, and overhead presses, Turkish getups, and what did I say, windmills. Those are probably the best exercises I could think of with kettlebells. And I would put those in to replace dumbbell and barbell exercises for those kind of respective body parts or goals. Yeah, it sounds to me. Well, I know back in the day, we had like a smaller program out as kettlebell for aesthetics, but we just basically took a lot of, you know, common exercises and we put them together in kind of an aesthetic type routine. There's a lot of versatility with kettlebells is the point to that. So, you know, if your goal is to get strong, but also like really trying to shape your body, like there's a way to do that by loading kettlebells, I like to use them personally more for, you know, lateral type training. And it really complements like barbell training very well because it's such a different stimulus and it's such a different way to, you know, load the body and have to account for that. And like Sal said, with unique moves like windmills or bent presses are things where there's a lot more rotation. So any chance that you can add rotation, like in your rows and your overhead pressing, you know, any kind of pressing, I think it's a very valuable tool for that because of the way it's loaded. So, honestly, I think that even if you have an established barbell routine you're already doing, you can also add that in as like accessory lifts. So, David, I have a question for you. Are we looking to add the kettlebell exercises into the three-day week routine or are you looking to potentially compliment that on off days with the kettlebells? Is that an option or are we sticking with the three-day routine because that changes my answer? Yeah, I'm not married to three days. I mean, I kind of was going with three days because once I switched back to doing like a full body routine, it just worked better for me. But I think, you know, having the rig on my patio is maybe a little bit easier to, you know, get out there when I can. So I think, you know, I'm not married to three days necessarily, maybe more as a complimentary type of Okay, cool. Because that definitely changes my answer. So at first, I mean, your main goal is strength in the way you look. So to be honest, like running the three-day week, barbell routine is going to get you the most strength and probably build like the best aesthetic physique. Now, I love to use kettlebells. Your goal is kind of aligned with kind of my goals. So how I like to do it is I normally pick one, two, three max of these kettlebell exercises that the guys both brought up. And I might do that on just on an off day. So like, I have my three full body routine day or routine. And then in the middle in there, I might do Turkish getups, windmills, and carries. That's it. You know, it'll be a 20, 30 minute type of routine. And I'm just going to practice the skill of those moments. One thing that's cool about kettlebells is they they're definitely high skill type of exercises and takes a lot of practice to get good at it. You probably I'll have to work on some mobility if you are limited in some movements like windmills and things like that. And like Turkish getup, which I think is really challenging. So I like to just pick one or two of those those movements and just practice them and get good at it. And I would either one, add them into my three-day week routine or two, set a day aside where it's like this is my like kind of functional day, I'm just going to work on mobility. I'm going to work on these two or three kettlebell movements. And the goal is not to push the weight really hard. It's just to get better at the movement that will carry over into your three-day routine and you're not your desired outcome when you're training the kettlebells. It's more about the movement and the art of it and the skill of it versus like really hammering the weight, save the hammering the weights and your growth and your strength and changing your physique for the three day a week routine. That's how I would do it. And by the way, there's no wrong answer here. I think everything that everybody said it works. It's really finding what works best for you. Got it. That's awesome. No, that's it. That helps a lot. Thank you so much. I appreciate it. No problem, David. Thanks for calling in. Yeah, it's a, you know, I never used kettlebell. Actually, a lot of, most people didn't use kettlebells for a long time. And then I don't know, it was probably what would you say like, you wouldn't even find them in gyms back in the day. No, I think it was early 90s. I think it really started to take off. Yeah, but I didn't really see them. Yeah, I was going to say just remember 2000. Well, I guess I was an early adopter. Yeah, you were, you were, but even when you worked for me at Hillsdale, there wasn't a kettlebell in there. Yeah, that's true. It wasn't in the gyms. No, I had to go, I had to go see. Yeah, there was always, so I always had like, and it started probably in 0506. I was going to say like early 2000. Yeah, 0506, I'd say I'd always have like one trainer, that one guy who was like into like different moves. Usually it was a rushing guy. The guy who read Pavel's book. Yeah, well, because two, one of the main reasons why it wasn't adopted early by your normal big gym trainer was because it was like a $1,000, $1,500 certification. Yeah, it was very expensive. It was very expensive to get certified in kettlebells. Nobody just, nobody knew how to use them. You know, the irony is kettlebells are the original weights. They're the free, the first free weights were kettlebells. In fact, that's what that's what dumbbells were called because it was a bell that didn't make sound. And then somebody created the dumbbell, use the term, and then they had to change the name to kettlebell. But they've been around for a long time. You could see that the very first strong men who were using weights, they didn't have dumbbells. They had barbells with round ends, and then they had kettlebells. And I didn't use them for a long time. And to be quite honest, you know, aside from the kettlebell specific exercises, like you're not going to do a swing with a dumbbell or a barbell very well at all. There are some exercises I think, even traditional exercises, I think kettlebells are better for overhead presses. I prefer a kettlebell overhead press to a dumbbell over. If I had to pick, and I like them both, I'll do them both. But if I had to pick, I like the kettlebell version. Well, there's a reason for that, right? It follows the natural spiraling of the shoulder as you press for one. And two, it's loaded on the back of your wrist, which naturally pulls your back. It helps hold the arms back behind you. One of the number one problems when teaching a shoulder press to almost any and every client is the forward shoulders when they press up the arching of the low back, loading the kettlebells on the back of the wrist when you press, it follows that spiral rotation. And in addition to that, it puts the weight down. It's also just a fuller range of motion. I mean, you could do an Arnold press, I guess, with a dumbbell, but with a kettlebell, it's ideal for something like that. Yeah, that's one of the oldest tools out there, you know, that still has relevance today. So it's like one of those things, like, obviously, it stood the test of time for a reason. Our next caller is Kenzie from Ohio. Hi, Kenzie. How can we help you? Hi, guys. It's nice to talk to you. I've listened to you for probably about five years now, so this is pretty cool. So a little background on me, I'm currently 18 weeks pregnant with identical twin girls. I'm a twin. My mom's a twin as well, so I guess it just runs in the family. My background is college soccer at Ohio State. I've ran a marathon, and then I had a hip surgery. And then I got into bodybuilding. So that was for about five, three years, then got engaged, so focused kind on family. So now being pregnant with my training background, it's been a little difficult. It's not as fun to lift when I'm not lifting as heavy. So that's been a little difficult, so lifting is kind of just two times a week maybe now, if that. So because my twins are identical, I'm high risk, so my activity has gone down a little bit. So I'm just curious, kind of getting ahead of myself, but once I have the babies and I'm cleared to work out, what is the best option to start with? Because I know my core will be really weak, and probably have lost like a ton of muscle. So I'm just kind of curious with my background, but I know how to do lifts. We have a full gym in my house. So just kind of curious kind of where to go from there once the babies are born. So, Kenzie, the hardest thing for you is going to be your competitive mindset, and knowing how to steer that correctly. Just hearing your background, collegiate level athlete, bodybuilder, competitor. It sounds like you're kind of a badass, and you're definitely going to be in a different situation here, and starting slow and right is going to be really, really important. And you're going to be challenged to get impatient. So that was the first thing that I want to start off with. Can you hear me? Well, I'm going to finish telling you or tell Kenzie what I would have told her anyways, whether she can hear me or not. So the thing that I would say is that you got to be very careful on the desire to, and I know Justin will be able to speak to this really well too, because he has a competitive mindset too, is going slow and gradual, right? So the goal is always to do as little as possible to elicit the most amount of change. In your case, I think that map starter would be the ideal place to start. And the one thing that, again, you're going to be challenged with is if you've got a competitive bodybuilding type of background, it's not like heavy barbell squats. It's not movements like that, but it's definitely where you should be right now before you progress into something like a MAPS anabolic. Yeah, you know, when you're training, first off, to post pregnancy, a lot of your success post pregnancy is going to be what you did before you got pregnant and what you did during your pregnancy. Now, two days a week of resistance training during pregnancy is plenty to prevent a lot of muscle loss and to maintain some strength. So that's actually really, really good, especially considering that you're pregnant with twins, which makes things much more difficult. Post pregnancy, Adam said map starter, that's the best program I would recommend. If you don't have map starter or for people who are listening who aren't familiar with map starter, essentially, you want to train a lot of unilateral exercises. So one leg, one arm, you want to use a stability ball, you want to go light, and you want to focus on full range of motion. And you really want to practice the movements. Don't push the body. Allow your body to slowly progress and consider this because I've trained a lot of women pre, during and post pregnancy. And the three months post pregnancy is the hardest. After about four or five months, then the body really starts to kick into gear. So what you're doing that for that first few months is really just getting your body to move right, getting your core to function again, because you're going to be so disconnected from some of the muscles in your core. So getting those to fire, getting everything to kind of strengthen. After about four, five, six months, then you'll start to, and this is the comment I used to get from pregnant women all the time or post pregnant women all the time, was after about five or six months, they'd come to me and say, oh, I'm starting to feel like myself again. And then we would start to kind of ramp things up. And then their bodies would progress rather quickly, but post pregnancy, you're just trying to move, get your body to reconnect because, and just for lack of a better term, during pregnancy, it feels like, and in some cases this is true, your body's not yours. What I mean, but it's not it's transforming into something else. Yeah. And that's very, very accurate. Right. Yeah. Like to Adam's point, it's such a mental hurdle, especially I think for athletes to really change the mindset and change, you know, the approach towards what is sort of like, I mean, it's your home base, like training used to be, it meant something completely different when you'd go to approach it. And so I think just really kind of putting your mind around what's going to be best, you know, in terms of like listening to your body, feeling your body as you're working out and trying to come in with more of a calm headspace. I think that, you know, that's really going to help a lot. Yeah. So here's your two, the two options for someone like you, because I think Adam opened it up with and he hit the nail square on the head. Okay. Here's your two options, either one, you go slower than you think and slowly allow your body to adjust and progress. Or here's the other thing that would probably happen with someone like you, which I've experienced with clients, is you end up injuring yourself, which is actually quite common. And that really sets you back. Your pelvic floor muscles, will probably have some stuff going on there at the very least, some disconnection with some of your pelvic floor, especially if you deliver, you know, the babies, even if you don't, there's going to be some stuff going on. You're not connected to your core muscles. They all have to stretch. You can't fire them as well. In fact, when you're, after you have the baby, when you go to do anything with your core, it's all hip flexors. You're going to feel like there's no core stability whatsoever. The relaxing hormone that or chemical that's released during pregnancy that loosens your body up when you have twins, there's more of that. And so you're going to be a bit hypermobile, meaning you're lacking some stability. So going slow is the name of the game. And if you push yourself too hard with lack of stability, you know, pelvic floor muscles not being connected or possibly injured, which is quite common with, you know, core weakness, you can run into some problems that then become long-term chronic problems. And it's not uncommon to get, you know, to get a female client who used to be an athlete and then they had a baby and then they tried to work out on their own, then they'd come hire me and they'd say something like, you know, after I had my son six years ago, I've had this chronic back pain or this chronic hip pain. And then it's like backtracking is very, very difficult. So go very slow, take your time. You've got great muscle memory. It's going to work on your side. It's going to take about three to five months for you to start to feel like your body is what it used to be or even a semblance of it. So take your time. Map Starter, perfect program. And again, if you're listening and you don't know what Map Starter is, it's a lot of unilateral exercises, a lot of stability, and it's using a physical ball through a lot of the exercises. Perfect. Thank you guys so much. I appreciate it. No problem, Kenzie. And we're going to send you Map Starter if you don't have it. Okay. Oh, thank you. Thank you very much. No problem. Appreciate the sport. Yeah, there was a, there was a period of time where this was like, I had a lot of clients that I trained that were either pregnant, going to get pregnant or just out of baby, because I trained, you know, I had a studio for over 15 years and I trained one woman and then she was a part of like a mom's group. And so I just started getting all these moms and the challenges with pregnancy and post pregnancy are unique. They're very unique to anybody else. And it's literally like your core post, you know, post, you don't, it's like, you don't, imagine having to try to get a muscle to contract and you don't even know how anymore. That's literally what it, what it feels like. It's a body experience for sure. Yeah. So you got to take your time and go slow, but I can't stress this enough. And Jessica's experienced this right now. She's obviously my wife, my son now is five, a little over five months old. And I just did some body fat caliper test on her. And she's down to 22%. And she's just getting leaner. And she's like, what's going on? And I'm like, she's like, I'm not even working out that much. I'm only working out two or three metabolism. Yeah, she's only working out a couple of days a week. Same thing. Yeah, she's working out a couple of days a week because the baby's barely sleeping. So she has to focus on sleep. She's like, why? She's like, this is weird. I'm like, honey, you were so consistent with resistance training before the baby and during your pregnancy that you set yourself up really well. Well, that's the thing. Yeah. If you have all that going into pregnancy makes it so much easier to rebound. And then also too, it was, it was crazy when Courtney was breastfeeding, it was like, all of a sudden it was like this fat burning machine like turned on. And so that's another benefit to it, even though it's very difficult and it's a struggle, you know, things like that, you know, that your body, you know, will provide. It's pretty interesting. Yeah. I would love to see her not only do starter, but I would love to see her like follow the Maps Prime Pro webinar that I did. That was something that I would ask her to do too. I think just that'll help get her reconnected to everything. Yeah, kind of piece it back together. Yeah. And it's something she can do on her living room floor, do it once a week in there. I think it's just a great way to get her back in the routine. The thing whenever I hear someone like that, like right away, I think, oh man, this girl's got competitive background. She's bodybuilded before. Oh yeah, she's going to want to go to. Yeah, the desire. I mean, it's just like, it's no different. I mean, it's very different than obviously my knee surgery, right? Having a baby is nothing like that. So I don't want to get all the way. I know what it's like. I don't want all the women to crucify me for saying I put my knee once. What I mean is having a competitive mindset to get back because you know what your body is capable of. And I can relate to that, right? Again, I can't relate to having a baby, but I can relate to the thinking that I can do much more. With my body, when my body says I can't and sure as shit, that's exactly, I re-injured myself, set myself back six more months. And so yeah, taking it slow, listening to your body is gonna be crucial. I mean, truth be told, the most, some of the most challenging clients I've ever trained in my entire life were ex-athletes. Oh yeah, they're so hard. They're stubborn. You gotta slow them down. They're stubborn too. And they don't, they don't get it, you know what I mean? Because they have this, they just remember how their body used to be. And it's like, it's not the same, dude. Yeah. Our next caller is Sam from Saudi Arabia. Oh, cool from Saudi Arabia. How are you doing, Sam? How can we help you? Hi, how are you? Thank you for hugging me. No problem. What's your question? So we started the month of Ramadan today, where we fast during the day and we eat during night. So my plan is to have a lifting for, you know, for free weights during the day. I don't want to heavy lifting during the eating window. So my, you know, my plan is to work out for 30 minutes of heavy, of free weights for 30 minutes maximum. So I want to ask you about the nutrition that I should take during the eating window. What should I eat? Any more carbs, more protein, fats? Okay. That's actually a great question. You know, so many people practice this. I don't think he's gonna like your answer though, right? I think I know where you're gonna go. Well, yeah, a lot of people practice this. And number one, I appreciate this practice. I think spiritual practices and spiritual health is very important. As far as your question is concerned, you know, what you would eat during your eating window would be really no different than what you would eat. That would be considered healthy for your body if you were to eat all day long. Now, first and foremost, training fasted, totally fine, not eating right after your workout, nothing really wrong with that. If you have a big issue with that, I would recommend then working out right before your eating window. As far as diet is concerned, now I've trained clients who practice Ramadan, and there's a couple of common things that I've run into with some of these clients, not all of them, but a few of them where they do the fasting window, right? But as soon as the sun goes down and then they can eat, they end up overeating, they end up binging, right? So it ends up becoming a fast and then feast kind of mentality. So my recommendation revolves around kind of, you know, slowing down that initial feeding process. So when you're ready to eat, maybe eat a healthy meal, give yourself something a little bit of structure. So the first meal you eat is more of a structured meal, then wait 30 minutes to an hour and then go and continue to eat. I would prioritize whole natural foods, proteins and fats. I would leave carbohydrates towards the end just again, in my experience, that tends to reduce overeating vegetables. Also, you could start your meals with vegetables. So kind of prioritize the more important food first. Allow yourself to eat until you're satisfied, but be careful to eat past the point of satisfaction. I'm going to add a little bit to this. First, I just really think that when we're doing a practice like this, I think that the main goal is the spiritual side of this, right? And the truth is, and I've got this question a lot, I've answered this many, many times. And the normal, normally the concern from the person that's asking it is that they don't want to lose their gains, right? They've been training for a while and they're like, okay, Ramadan is here. I don't want to have 14 days where I slide way back. And the truth is, you're not, especially if you're training during this time, right? If you continue to lift, the setback that you may have in these two weeks is going to be minimal and your body will respond and rebound right away. So the first thing I would say is I wouldn't get that hung up on this when the real idea and objective of doing Ramadan is the spiritual practice of that, right? And to be working inward. And that is a part of health and that's going to only benefit you getting stronger and being better in life. So I would tell you to do that first. And then really, if you're asking more specific about food, more towards Sal's advice, I would really just target, I would target my proteins, fats, and then lots of veggies. Like that's, I would make sure that when I look at my plate of food, I'm getting a high amount of protein because I didn't eat all day long. So I'm probably eating a big old piece of meat, having a bunch of vegetables. And then after that, I would have some carbohydrates like Sal was saying. So that would be like my main focus. But again, if you're training during this time, you're already going to be sending a signal to body to hang on to whatever muscle you have, the main focus would be the spiritual practice for me. I don't do enough of that. I don't do enough of stopping my life and becoming present and working inward. That's why I love this practice. I love that you guys schedule the 14 days every year like this. I think that this is a great opportunity for you to focus on that stuff. And don't worry if you're training, you're going to be okay. And you're going to come right out of it when you get done. Now, I do want to add, of course, your training probably should be a little bit, it should be easier, less intensity, slower because you're not eating or drinking. And so having someone train really hard without food, but especially without fluids or water can cause some problems. So really train very easy, you know, mind how your body is personally. Again, in my experience, clients have either had success training first thing when they wake up or right before they go and feast. But either way, it's, you still have to be very careful, especially because you're not drinking fluids. That's the big thing I would say be careful for. Does that answer your question? All right. Thank you. Thank you guys. Thank you for having me. No problem. Yeah, this is, um, thank you. It's practiced by, I think something like one and a half billion people worldwide. A huge, huge amount of people practice this and run. So it's 30 days long. They can't eat all day until nighttime sunrise and sunset. I don't know how long it is. If it's 30 days or I think you might be right. I can. Yeah, he was asking about 14 days, but I believe it's 30 days, right, Doug? It started on the 14th, I believe, of April. Okay. Oh, maybe that's why I misunderstood it. It's a whole month. It goes through, I think, uh, May 13th. Yeah. So, and it's no, it's no food, no, it's basically you're abstaining from pleasurable things. No sex, no food, no drink. You're supposed to pray a lot during the day. Um, I thought it wasn't part of the practice. They, they choose something they want to give up. Isn't that part of it? Um, I don't know if they add anything to it. They do that for a length, but yeah, it's different. Oh, maybe, maybe that's what I'm getting that makes sense. Yeah, that's different. This, yeah, this is Islam. And this is, and it's again, no food, no drink, no sex. Um, and it's sunrise to sunset. Yeah, so now do a lot of people actually do, obviously it's nighttime that's going to be the focus, but do people wake up earlier, you know, so where it's still dark where they can eat in the morning? Um, I've had clients that'll do that as well. Um, so they'll start the day before the sun, right? But the big challenge I've seen is the, you know, when you get to the point where the sun goes, that's right. Yeah. Then the sun goes down and then it's like, I'm going to eat all kinds of crazy food. And that's the truth is, and your answer with the eat, how you normally would eat. I know, I can, I know, I know exactly where his, where his head is at. It's, it is always the, I don't want to lose my game. I want to, or I want to build during this process still. And it's like really the, the, the 30 days of low calorie is not going to do anything, but probably lean you out and probably be good for your body. So do it, especially if he's still continuing training, he is not going to regress as much. You might see a little bit of a strength loss. You might lose a little tiny bit of muscle, but nothing. Total different shift of focus. And I think that you just have to embrace it. And that's hard to do because like, you're so focused on trying to transform your body and build muscle and all that. You just got to shift your, I'll be honest with you. If somebody was otherwise very consistent, so let's say 11 months out of the year, they're very consistent with their diet, with their training. They're asleep. I honestly think no training, no nothing. I think a 30 day break completely break or easy movement, maybe focused on mobility. If anything, they'll probably get better result. Now I don't, I'm careful when I say this, I don't want people to do this for this reason. I think it's the, the reason should be for the spiritual gains that you get from it, not the physical gains. But I think the side effect of this honestly would be better physical. It's like a deload month. You're focusing on other things. You're focusing on maybe on mobility, but really it's a spiritual and you're taking a break. This is like, is one of those practices that has, you know, stood the test of time. Like in a lot of religions, they do, they do these things for a reason because it does benefit your, your overall health. That's right. Our next caller is Maria from California. Hey Maria, how can we help you? Hey guys, I want to start off saying thank you for taking my question. And for this podcast, you guys put out so much good information. Thank you. So my question is what program can I follow to compliment my Olympic lifting training? For context, I have been Olympic lifting inconsistently for two years now and have decided to perfect my technique and build strength, strength in my snatch and clean and jerk this year. My clean and jerk have been progressing nicely, but I have a hard time going up in weight with my snatch and because of my weak core and my upper body and more specifically in the receiving position of the snatch. When I start the movement, my core is engaged, I'm doing good, but as soon as I do the second pull into the receiving position, my core is not engaged, my arms get wobbly and I miss the lift. So what program can I follow to help build up my core and upper body for a fast movement like the snatch? Oh, okay. So yeah, great detail. That really helps a lot. So, okay. So there's a couple things going on here in my opinion. Now you're talking about any specific position with a specific movement, you feel like your core turns off. Now, this may be a simple answer in the sense where I would put you in that position with weight, not the weight that you work out with, but lighter weight. So get in that receiving position. Work on that overhead squat specifically. There you go. Get in that receiving position, hold some weight and practice bracing your core. The goal is to activate the core and hold it for 10, 15 seconds, because what it sounds like is it doesn't necessarily, it sounds like you're having trouble connecting at specific portions of the movement. So what you want to do is focus specifically on those portions of the movement while connecting with an isometric hold to start with. And then maybe some overhead squats like Justin was talking about. Now, as far as program is concerned, maps prime is going to help you the most with some of this kind of stuff. But specifically speaking, get in that position where you feel like your core is turned off, go lighter, hold that position. And then your goal is to turn those muscles on and see if you can hold and brace while in that position that you normally feel things turn on. Well, this reminds me a lot of like the, we get probably every week, I think at least one question is like a sport specific type of question, right? This is very similar. Olympic lifting is a sport. And so nothing is going to get you better at performing the movements in the sport than actually doing the sport itself, right? So practicing those movements, there's things that can complement like I think you guys both just alluded to. But as much as I would like to tell you to go run out and get maps anabolic and performance and aesthetic and oh, use that with these programs. And not that they wouldn't complement or help what you're doing. But I also would not want it to take away from your time of practicing these moves. That's the thing that's going to get you better than anything else. Yeah, I love all that, especially isometrics. I think that it's so underutilized by athletes too. And that's why I'm always trying to bring it up. We mentioned Prime Pro, it does have isometric movements in there, but it's one of those like real safe ways to really ramp up max intensity and be able to really get that central nervous system response without a lot of damage. And so I think that, you know, there's a big opportunity there, especially if there's a disconnect anywhere in, you know, in that chain while you're performing these really high skilled movements to slow down, stop and wherever that discrepancy lies, let's let's really dig into that. Let's let's find where that is and start to ramp that process up. So Justin, since it's in the catch position for her, are you are you alluding to like her getting in that catch position and then creating like an isometric tension? What would that look like? So even if you have like a dowel bar and you're emulating it as a barbell and I'm getting into that position, I'm going down that position, now I'm pulling outward, I'm getting more tension in the grip, I'm getting that through all the way through my arms in the full lockout position. I'm squeezing, I'm trying to connect to my core, I'm getting my hips involved, my glutes, everything else. And just really, you know, focusing on a five to even 15 second, just max squeeze effort and that's one rep. Yeah, I mean, just to put it very plainly, if there's a any portion of a lift, if you feel a disconnect at the bottom of the lift in the middle at the top, what you can do is just practice that portion of the lift with an isometric connection. So get in that bottom position and see if you can turn your core on. And then when you can, see if you can turn it on even more and get it tighter and tighter. Once you feel like you can turn it on at will, then you can start to load it slowly over time. And then when that feels like you've got your hang of it, then you go back into your full movement. I can also see some value in doing like, because it's in the front rack position, if I heard that correctly, right? It's a front rack position when she gets down is, is it? No, snatch overhead. Oh, is that right? Make sure I'm clear on this before Maria. She shaked her head. Yeah, yeah, it's, yeah, it's in the full snatch. So you're the bars above your head and you're in a full squat. Oh, so when you catch up, okay. So yeah, I think actually doing that with lightweight and doing that full range, like really slow and controlled like, totally. Yeah, doing like tempo squats. I know Olympic lifting is more explosive. And so you're normally doing everything fast, but to train the core and better connection, I would actually do like tempo squats with it overhead. Yeah. And you know, what's happening here is to get into position, which, I mean, let's be honest, if you're doing a snatch and you're up in that position, there's a lot of technique skill and mobility that's involved. And what's probably happening is you might be lacking connection or mobility at one part of your body and you're turning your core off to force your body to get into position. So and it's, it's hard to guess specifically what the issue is. But if you do an isometric at the bottom and turn your core on, that's 100% where I started. It may be unexpected too. Maybe just, you know, you don't have the right amount of mobility and stability in your ankle. And so the now it's affecting you up the chain and, you know, and you're losing that sort of connection just right in that spot. So yeah, I would totally go through each checkpoint in terms of your joints and see how they're functioning. One last thing I'd add, Maria, do you follow Sunny Webster? Yes, I saw all those videos. And I've been working on those mobility for like during COVID. And I actually have really good mobility. My coach at the gym tells me I have the best mobility from anyone he's ever seen. So I don't know if it's a mobility issue, but he tells me like, Oh, it's your weak core. And I asked him what to do. And he's like, Oh, do planks. And I'm like, Okay, like, like plank all day, like, I don't know. It's a connection issue, meaning in a particular position, that's right, you feel your core turn off. You could have the strongest plank in the world and still have the same problem. Correct. Correct. So you got to practice this position and turning your core on in this position. That's the only thing that's going to give you the biggest bang for your buck. Okay. All right. Thank you for calling. Thank you so much. Bye guys. No problem. All right. Yeah. I love the detail on that. Oh, yeah, that's a great question. That's a good question right there. I mean, somebody giving you that much detail really helps like kind of get to the bottom. Yeah. I would say of the three of us, Justin probably has the best snatch. I appreciate that. Yeah. I saw his snatch once. Yeah, yeah, let's talk about it. There was one more thing I wanted to add though, like, is you talk about playing like, I do see some value in a hollow body position. And so that's something that like a lot of gymnasts do to be able to get that kind of connection throughout through your limbs, through your entire body all at once. And the reason for that is because you're like in that fully spread out. Yeah, you're fully extended. Yeah. So if I was a coach, I'd probably have her arms in that wide position too. And then try to transfer all of that force through. And that's really what it is. You want to emulate that movement. Yeah. I mean, it goes back to what I was talking about with we get athletes all the time, right? I'm a basketball player. I want to get my vert, but then I want to also do all these other things. It's like anything that takes away from you playing basketball is going to make you not as good at playing basketball as anything goes for an Olympic move. The giveaway for me was when she said, it feels strong at other times. It just turns off at the bottom position because that happens. That's right. So it's like, okay, focus on that position. Our next caller is Dan from Australia. Dan, how's it going, man? Thanks for calling. How can we help you? Hey, boys. Thanks for taking my call. My question is, it's double barreled. So basically training and nutrition with a young family. So I'm 39 this year. I mean, pretty decent shape, but followed anabolic and aesthetic previously. I've dabbled in a little bit of split, but not really for me. I like the full body stuff. And I guess, you know, thinking about training where to next after following things like that, I tend to go back and forth. The other one, and it's probably more important to me is the nutrition and how I can take better control of my diet, particularly with a young family and a fairly busy job as a middle management teacher, like an assistant principal. I really don't deprive myself and I think I resonate with that and with the sugar battle. And although I train regularly and run, I just carry that extra body weight that I just feel like is just grown over time. All right. So the question is essentially how to kind of get a little bit of a better handle over your diet and in particular, sugar type foods. Now, some of the best strategies that I've ever found to work with clients in this regard is the simple practice of putting barriers in between you and the types of foods that you tend to find that trigger you. These are like trigger foods for you, right? So for you, it's sugar for someone else that might be a salty type of snack like a potato chip. So that's for me, right? Potato chips, for me, that can be a problem. If they're in the house, it's just this, it's in the back of my mind and it's a struggle and I find myself heading over to the pantry and having chips every other hour or whatever. So put some barriers between you and these foods. So step number one, don't have them in the house. But don't tell yourself you can't have them. So what I mean by that is you don't have them in the house, but if you really want it, then you'll go and buy yourself a single serving of whatever you want. So if you want candy, you go to the store, don't get the big bag of candy, you get the one single serving of candy. Now, what that barrier is going to do is it gives you enough time to pause and kind of think about what you're doing because trigger foods tend to create this kind of impulsive action, right? Where you grab it, you eat it and you're not really thinking about it. Telling yourself that you can have it, but you got to drive all the way to the store to get it might give you, and it usually works, gives you enough time to actually say to yourself, do I really want that? Maybe I should have something else instead. And more often than not, or at least more often than now, you'll find yourself not engaging in that behavior. I have two questions to kind of ask in terms of, are you getting a good amount of sleep? Do you feel like you're tired throughout the day? Generally, yeah, even though I sleep pretty well. Today might be a battle, being 3.30am down here in the land of Oz, but yeah, generally I feel alright. Yeah, I really resonate with that if it's mindless. I'm just asking because too, I noticed when I was really, you know, like lacking sleep and having kids, and I was a lot more prone to a lot of those types of foods and that kind of found its way into my diet. I had cravings. So that was something that I had to look into further how I could improve my quality of sleep. So about four years ago, I don't know if you've been listening that long, Dan or not, but four years ago, the ketogenic diet was getting really popular. And right at that time, I was just coming out of the peak of bodybuilding and loving the fact that I could, I was a monster. I was 235 pounds. I was lean. I could eat about 400 to 500 grams of carbohydrates every day, which allowed me to keep my sweets and things in there and still look alright. And I remember all of us talking about it. We all talked off air. And I think Sal was the first one to say, I think I'm going to run this ketogenic diet for a while. And I was like, why the fuck would I do that? I was like, I love the amount of carbs I can consume and get away with. I don't want to do something like that. Well, the self-awareness that I have, I caught myself saying that I thought, okay, well, that's the exact reason why I should do it is because I don't want to do it. And let's see how my body will react and respond to it. So I did. And one of the things that came out of that, more than anything else, one, I'm not a fan of running the ketogenic diet for a long period of time, because I think it's just limits the amount of like food choices that you have. I got really tired of macadamia nuts, avocado and just meat butter and butter, right? It just got really lame for a diet. But what happened because that is a, you know, essentially no carb diet. My body got really used to eating higher amounts of fats that I had never in my life up until that point had a macro profile like that where it was really high fat and then moderate protein and then minimal carbohydrates. And it actually changed the way that I craved carbohydrates. And what I found was I didn't have the sweet cravings that I used to have all the time while I was on that diet. Now, when I decided to come out of that diet, and I was no longer running ketogenic, what I noticed was as long as I kept my macro profile with this kind of higher fat and targeting protein first, and then carbohydrates become kind of an afterthought for me, it really minimized the cravings. And today, that's really how I eat. I eat this higher fat and protein type of diet. I still eat carbohydrates, but now my carbohydrate ticket is like 150 to 200 grams, which is significantly lower than what I was. And I noticed that it keeps the cravings down. Now, are there times when I eat well above that? Yeah, there's times when I do that. And a lot of times it's like we're just alluded to with the sleep. I find myself craving those things. And then I allow more carbs in. And what I noticed, it's like this vicious cycle, if I allow the additional carbs, it kicks up that appetite in the cravings. And then I want the sweets again. So one of the things that helped me out, and I don't know if you've ever tried that or not, but maybe change your macro profile to where you're eating higher fats, proteins, and then really minimize the type of amount of carbohydrates and see if that changes your cravings. Excellent. Awesome. All right, Dan. And also, Dan, Dan, you said you're followed anabolic aesthetic. And I know you're calling from Australia. So it's like you said 3 30 in the morning, you got two small kids. I'd like to give you a free program. Okay. So pick a program and we'll send it to you for free. Boys and legends. Yeah. Let us know which one do you want. Tell us right now so Doug can send that over to you. Let's get strong. All right. Good choice. Strong coming your way. Thanks for calling. Jeez, boys. Thanks. No problem. Man, father or two calls it 3 30. What a savage champion. We have a huge audience in Australia. And I think every single one I've met, it's our, it's, you know what it is. It's like our get us. It's our, I think they get us. I think they definitely got it. We're a little inappropriate for California. Maybe. Maybe. We're a rare breed for here. Yeah. I think we, I think we have less California people that listen to us in our own state. But you know, I tell you what, man, this is just, if you put those barriers between you and that food, but don't tell yourself, you can't have it. You'll find that you'll start to pause and you'll start to, your, your, your behaviors will start to change because look, I'm in the fitness space is what I do for a living. If I have potato chips in the house, it's like either I eat them or I don't. And it's this constant battle. I don't want to live like that. Just don't have them in the house. So then if I really want them, I'll get in the car and go drive and get myself a small bag. You know how many times I do that? Almost never because it's almost never worth it for me to get in the car or drive to the store. That's right. Well, to me, that's the kind of the first step, right? I mean, that's the, to me, it's a no brainer. Like if you're, it's like a, it's like being a recovering alcoholic and hanging out in bars all the time. Right. It's like, probably not a good idea. Yeah. And maybe there's people that do that. Like I've heard of bartenders that are recovering alcoholics and they're fine with that. Maybe that small percentage of people are fine. Not a good strategy for somebody who struggles with those types of cravings. But I, you know, it's been a while since we brought something like this up and talked about this. I haven't shared this on the podcast in a long time, but time, but that was our game changer for me. When we went to the Keto, that's right. Switch. Thank you, Justin. No problem. That was when I went through the ketogenic diet as much as I didn't like it because of what it limited my choices of food. What I did love from it is it forever changed my relationship with carbohydrates. I have not gone back to anywhere near what I was eating before. And I've noticed that I don't have the same type of cravings. And now I can have ice cream, chips, or things like that in my house. And I don't feel the same urge as I had before, unless I allow myself to go down that path. Like I said, where I start consuming it all the time. But, you know, I brought up what a month ago where I told you guys, I remember I ordered that cookie, that cookie pie, ice cream pie. So that's still in my freezer. Five years ago, that would have never happened. How much of his left in your freezer? Like a third of it still. Oh, wow. That much? Yeah. So you have a third of that delicious cookie pie. Just do like a spoon of it every now and then? No, I mean, I was, you know, maybe. Now that you're talking about it, watching it. I know, right? Because I brought it up. You forgot. I did kind of forget about it. I did kind of forget about it. Tonight I'm having it. No, I'm just so. No, really though, I think a lot of it has to do with the rest of the day. When I was eating a lot of carbs, where I was, I mean, before I used to try it. That happens to me. When I eat carbs, I want more of them for whatever reason. Yes. It kicks that craving up where when I fill up on the fats and proteins, I don't seem to crave it at the same time. I agree. Look, if you like mind pumps content, you got to head over to mindpumpfree.com. We have a lot of free guides and written information that'll help you reach your fitness goals. Again, it's mindpumpfree.com. You can also find all of us on Instagram. So you can find me at Mind Pump Sal, Adam at Mind Pump Adam and Justin at Mind Pump Justin. Imagine if the goal was to be the best soccer player on the field or the best baseball player on the field, the best basketball player on the court. You would not go and practice your techniques with full intensity all the time. That wouldn't make you the best. You would practice that technique and then occasionally you'd go hard.