Redirecting Competitive Energy for Results

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All right, real quick, if you love us like we love you, why not show up by rocking one of our shirts, hats, mugs, or training gear over at mypumpsstore dot com I'm talking right now, hit pause, head on over to mypumpstore. comot That's it. enjoy the rest of the show. Look, if you want to make progress, stop doing these five exercises. They're wasting your time. They're sending you back backwards And it' it's mostly about how you do them. You guys the exercises themselves are okay. You just do them wrong. Everybody' them wrong Let's talk about's piss some people off. Yes. So The things that I listed aren't necessarily bad. Well you could preface this with something that we've said many times on the show that Any exercise performed correctly and safely for the right reason. R. It's great. Yeah. The ones I'm listing here are almost never done. Misused The right exercises, yes. Yes. And this came to me today working out in the gym. this morning I went to the gym working out and do a real light. stuff this week because I was sick earlier, but I'm in there and I always, you know, I can see what people are doing And u You know, my trainer brain is always on and I see You know, sure enough A couple women, older women and I'd say middle aged, doing jump boxes And I never I've never I'm trying to think right now. Have I ever seen anybody do a jump box the right way? Oo. I have veryery rarely. Maybe once. I actuallyually I get excited when I see it. this person knows what they're doing. Yes. Either they are a trainer or they've had a really trainer gym Yeah.. I've it. So jump boxes or jumping on a box, the purpose of this exercise is to improve powerower Your explosplex toer U what you're doing is you're practicing and training your body to organize its muscles in a way to exert strength quickly. o? In other words If you do a jump box the right way, it's not with fatigue because I'm not training stamina I'm trained skill, technique and the ability to generate force quickly. And what it looks like is I prepare myself, I jump As hard as I can, I step down, actually wait a little bit awayit. wait for a while, and then I try it again never doing it to fatigue Nobody does it that way. Everybody does it like this. Jump, jump, jump until it' to get real tired. Yeah, well somewhere around I don't know if it was boot camps or like a train where like trainers would find exercises that would just exhaust people. and so Anyt timee you jump, you know, it's like physically exhausting, but it defeats the purpose of what you're actually trying to work on with this ular exercise it does, it gets under my skin because it's like a very valuable skill to learn and to maintain especially as you age like But at the same time, if you're not applying it correctly, now, we're not gaining the benefits from it. We're teaching ourselves just bad behaviors. The hardest part about this conversation for me is the guilt that I carry over stuff. Oh God. I know exactly all the shit Exactly what Justin said is what I did. Exactly. Yeah. and and so and what the guilt it come because I I wouldn't have guilt if U I didn't know better and I was naive. The guilt comes from, I knew better and I still did That's where the guiltes from. The guilt goes from. I don't know if I did do it that. Yeah, yeah, I definitely did. F than weir are. I successful. You know Off air the other day, I think we kind of talked a little bit about this. you know, there there came a period of time where I was training bootcamps. I had them all over the Bay Area And, um, I had always classes anywhere between fifteen to thirty people and so a good s. You got a burgeoning business. it was good. It was a very successful business.. I had train and multiple trainers underneath me. I had camps running at multiple parks at a time. so It was doing and I think this is the part that I think through the guilt comes from. Like the business side of it, I was doing very well Um But I knew this is again, this is also what led the beauty of this story is that it's what connected us and why Map Santab Balk was so special to me when you sent it to me is because I'm at this place in my life already where I know like this is how I should be training most of my clients U and that's what gets them real long term results. Yet I have all these c these successful camps. that have got just an array of people from ages twenty to sixty five, you know, mostly trying to lose weight or get in shape. and I'm running them through these circuit based workouts. and knowing that this is not the best way to get to them but also knowing that this was affordable for them to do. And so the justification is, well, this is better. they're nothing. They're moving. They're moving, you know exactly. Oh, they loved it. I mean, that was the other part too is that they're loving, high fing and you know, celebrating what an awesome coach I am and all like that. But inside of me, I'm going I'm not helping any of these people. really? And so so when we talk about this stuff, it's tough for me because I knew but so I wonder How many trainers because we talk about how we see this stuff and it's like you never see it done appropriately. C we have that many dumb trainers out there? Is there that many badiners? O is there a lot of them that might have be in the same spot as me is just like, just keeps them busy. Maybe that conotrum where they're feeding them what they want, you know? Yes. Yeah. And a lot of times, yeah trainers, new trainers, especially will fall into that trap of really trying to cater to the expectation that the clients are already coming in with. and so they want like something super hard and fatiguing and you know, get the sweat and the sore and all that kind of stuff. and it leads into these pract. I just got to I just gott to just back you up a little bit Adam because although you did that what people don't know is that Adam stopped those classes and then offered Mobility free mobility classes for years. R Okay, so we had Mine pump going on for a long time. He invited everybody here for mobility classes for free for years and years it will coming on a Saturday do it. So you're not all bound. guilt is I to say that guilt is a powerful moment. But you know, jump boxes, if you do them to fatigue, you're just training stamina. in which case did you could do anything You can run in place. you could do jumping jacks, you could do safer movements. Yeah. Jump boxes actually are quite high risk to fatigue, especially we're taking a middle person sure. Wh's trying to jump on something? you know how many times you see someone trip over the box like my biggest Sin eating is brutal. Yeah, I so I was doing these I had some bootcamp classes early on. The reason why I stopped them wasn't for the same reasons as them was because I hated to teaching them So I was like, I'm not doing this anymore. Later I learned you how to actually do explosive training properly. The reason why I put them on my classes was because I was trying to make them entertaining. It was like, I'm putting a bunch of exercises together. Let me pick a bunch of movements that seem fun And different. everyvery class had to be different, you know, of deal. I used to Well, I mean, I used to do something cringe too when when, you know, you're trying to make it excitited and all that. So I would like hold pads, you know, and there. It was so irrelevant. you know, other pch The worst punches you've ever seen is rabbit punching and like and I'm just like sitting there like, Oh my God I hope no like real MMA. You remember when we remember when we became friends with Tony Jefferys and he came on the show a long time ago. That was like his he was a, you know, excellent actual bar gold medal technique. And souck with. And so that was like his thing that drove him crazy. He was watching all these trainers. And I remember when we first was like, o Oh yeah, I was one of those trainers. He was holding pads with no boxing sks whatso was one of those class was being like, I can fight. No actually the guilts that made me go get training, you know to like learn the skill of it more thoroughly, but I was just like, o good God's cringe. Jump boxes done right have a lot of value, but nobody does them right. And so most people listening right now, if you're doing them, you're probably doing them for the reasons I said earlier, which is just the fatigue. in which case You're wasting your time and or worse, you're compromising your body's ability to recover and adapt from the stuff that matters that you're doing, like your traditional liifves Next up, hip abduction machines. We're going to get flamame for this. No, everybody does them.. Everybody does them for the wrong reasons. Look, guys, hip abduction These are the machines where you open your legs, right? You push against pads and open your legs. And I know why people do them, women in particular do them to build their butt. okay. Now hip abduction has a lot of value for correctional purposes. Okay, so there's value there. sometometimes you need to strengthen the ability to abduct or stabilize in that way so you can perform the real big movers, your deadlifts and your squats moreability to give you more stability. The other reason why you would do these and I have a hip abduction machine in my garage And the reason why I bought them was so that my wife could do them to prime this part of her glutes so that when she does her hip thrust, She can she knows where to feel the min is correctly. Yeah because sometimes she has issues with feeling the movement in the right areas. And so as a priming movement or as a correctional exercise movement is great but is a like primary exercise? As like this is one of the main exercise I use to build My glute meat or whatever You're wasting your time. It's not a very effective exercise at doing that. But if you do it for the right reasons, it could be great at amplifying the effectiveness of the better exercise almost like yeah, it I mean, you just lateral movement in general is super neglected. There's so many better, you know, type ty exercises like lateral lunges, Cusic squats, you know, you kind of go down that rabbit hole There's just, we don't move laterally enough. And so I think that's just like a weak little band aid compensation for that a lot of times people are trying, but they're trying to build for the wrong reasons too,ough like you said, it's just mainly for the butt. So would you guys put it in this same category or do you think these are similar pairing u the abductor like so the hip adductor machine to like a lateral raise So what what so you're working on the, you know, lateral head of the shoulder It simimilarly you're working on the glute need. so like the side butt, another way to say that. small muscle, small part of the butt or small small of the glute U wouldould you put it in that same category? No, I think you'll get more hypertrophy out of a lateral. Okay so that's why I wanted to hear you articulate. You'll get more muscle hypertrophy from a lateral than you will from hip abduction. And then back to what did Just's point, which is he made a very good point If you want lateral stability, some of the best ways to do it are through lateral movement The reason why sometimes hip abduction is better is because it's low skill. So I could take almost anybody and have them do hip abduction machine. lateral movement, there's more skill involved in the movement with walking and dragging things or whatever. sometimes makes it more difficult to do. and it requires a little bit more space and blah, blah, blah. So the argument that that I would always make for this is why it's terrible is thats there's far better exercises to Justin's point that you could do that benefits you so much more for that. like just doing a lateral sled drirag, even tube walking. Yeah, tube walking is great. I would argue is better. And because we neglect so much in that plane U so learning to do that, getting good at movements cics getting good at those movements. It's so neglected. If I'm already going to want to work on my glute need for aesthetic reasons may as well also do a movement That is going to have other carryover too That's going to be functionality. Yeah, way more fun and still give you the benefit you want, right? You want to build the part of your butt you and you want to get better connected to that Why I get better connected, build it and also do a movement that is got far more carryover to like human movement And so I mean, I would even argue like a, you know, like a side step up, you could do with a rotation in there. You know h I can think of I could probably list like's at least ten or twelve, whichich by the way would be fun for us that I just saw something. I was watching one of my basketball podcast stuff. And they this would be a fun exercise to do sometime with each other And it just pops my head right now. So this hang in there with this analogy. So the guy goes I can name the first guy goes, I can name one more guard better than SGA And then actually go, Ohh I can name three guards better G. And he go, Ohh, I can go five more. And they keep going around whole not on. Yeah. And then I go nine And then the other guy go, Ohh, I can't name nine. You gott to give me nine. And so then now he's got a list So I saying five exercises. Yes. And so that just so what came to mind was like I could name at least three exercises better than that. And then if you can up me, up me and then we'll keep going until somebody cant You know what I'm saying? Yeah ye, I just I just saw it literally right before we got on. I'm like, thatll be fun to do with the guys when we talk about moveoments like this Because you know there's somebody on there screaming on the other side going like I think it's the best. Well, sos here's another value. I'm not gonna to lie. This is a real value. Hip abduction, if you have a machine, it's easy and people are likely to do it. So when I say cossx squats, sidesteps, drag a sled. That's a lot of work. And you take the average person go do this. They're not with a trainer. A lot of them aren't even gonna to do it They don't even try, but you tell ' them get on the machine and you, do two sets of fifteen rep. Okay, sure, no problem. And so they're just more likely to do it, which is another value. But again, the way most people are using hipP abduction machines, Wte the time Next, we have circuits Circuits are to build stamina. Nobody does them right People pick exercises, throw them together, form goes out the w window and it's like, let's just get as exhausted as possible. I can only name one value for it Stamina, stam Yeah. stamina. That's Well, o, no I can make too then. But okay Uh short on time. So like if if I had a time where likeike It was like this and this is where I like to use, I think trets or wouldould a triceets wouldould you consider that a circit? Yeah, I would I wouldice. So three or more. Yeah, three or more I would, I mean, I mean, we're getting this is semantic with it sureure. But I would argue three exercises or more with no rest periods in between would be considered like a circuit. And so where would I utilize a and I would also lump style workout in this category And so where would I utilize hit or circuits aside from just trying to build you, muscle stamina would be short on time. Okay. And the novelty of it. It's like Oh man, that meeting ran late, cut into my hour workout. I've literally got fifty minutes I haven't done a circuit in forever. So I'm going to get a little bit of, you know what I'm saying? So I can see value pereriodically You know what the issue with circuits is is that when people do them, the fatigue is the answer. It's the goal. It's not about technique or form, it's do as many as possible. It's get through it. A proper circuit, like you're saying Yeah. technique is the most important thing Yeah. like it's fatiguing, but you're not letting your form break down. Yeah. Whereas when you see people do circuits, it's like go, go, go, go, go a gauntlet. It's just like that's the mentality is like I have to get through this like obstacle course of movements. Well the hard part the hard part to justify it like I'm saying is that I can also play deevil's advocate or argue on the other side that that's a terrible idea for. better in fewer sets. Right. So I'm working out in my gym just the other day and you know, they've got this class going on of, you know, nine people in a circuit And I'm watching them go through and they're literally doing like, I think eight or nine stations for a half hour. You know just they're just going around. It's the whole time nonstop. right repeat. Yeah. Yeah. with think every once in a while every five minutes, they get like a water break and then they're right back to it or something like that. And I'm watching them'm going like God, everybody in this that's doing that right now would be far better doing like one or two Like they just Barbell backsquated for five seconds. We're going to do squats and overhead presses today. That's it practice. That's it. then better. We only got thirty minutes together we get whatever minutes do you have together. We're going to spend that entire time just getting good at the Barbells and like and I would argue that most people, that would be far more. Now when I think of myself who does a lot of that already, who also knows technique and for. Right And I go Where could I would I ever use a circuit? Well, I could see, like, man, I have' I don't train enough stamin as it is. I only got twenty minutes today. Let me let me let me let me push through a workout like that where I'm not. I know I' getting a bunch of strength gains from that at all, but it's like I'mimving on time. Let me try and hit aull body little circuit and get out of here. I think too it really feeds into the burning calorie mentalia toally need to burn. you know, Well that's why they're all doing.s burn. That's what they're all doing circuit. So yeah, it's like And again, the value of it is just the endurance of it. I mean, you know when you talk to someone it's like, oh, you like circuits? Yeah, it's a great workout. What do you mean? Oh my God, I gets so tired and sweaty That's why it's great is. I mean, that was a trap I fell with that bootcamer. Part of why what kept me doing is is the feedback is that every I mean, the ones they loved the most were the ones where they were falling over at the end, exhausted. You know what they really loved Not to go off in a tangent or a side street here, but you know what they really loved Adam was the community that they built and the shared struggle Oh yeah, because they were togethererating. They were going hard. And that actually builds bonds. and that's why they showed up. That's why they showed up. it as big as it. By the way, the same people showed up to your free mobility class. They would come as friends and it was that community that it built, which you know, that's very valuable. Yeah. definly. Next reennegade Rose Rengade rows look cool. This is the only reason why people do them. Do you know what a renegade row is for?nti rotation? Anti rotation It's for anti rotation. Everybody but somehow people put it in their back workout. Yeah. L because it says row because it looks hard. It's an anti. It's a very specific application. It's to strengthen something called anti rotation, and I almost never see anybody doing it who's working on anti rotation What I almost always see is someone picking a cool looking exercise and I'm working my back. and so now I'm going to do. Yeah This is another just fatiguing exercise.. It's really, I mean, you want you talk about jump boxes and this is up there with the the I mean, this is like when you would see the Squat curl presses, you know, or like you step up step up step up curral press, You know what I'm saying? Yeah, yeah I mean, that's that's what that's what this is. This is press step back lunge. Yeah Yeah up. That's what that's what this is. It's just like this is get that heart rate going. I renegade Rows because you're you're planking rowing, you know what I'm saying? that's a lot. And so it's just an exhausting exercise to throw in in a circuit. Totally. And then lastly, we have ultra High rep, anything. What do I mean be ultra rep? high rep? L thirty, forty plus reps At this point, it's cardio. Yeah. You're doing cardio with weights in which case you could do something else. That's going to be safer hard and you're not you've lost the hypertrophy benefit. Now, I know what the studies show that high reps taking a failure will build hypertrophy like lower reps, which is true, but there's a caveat out there. Cardiovascular when cardiovascular endurance becomes the limiting factor, which it does when you're going forty fifty reps It's no longer hypertrophy It's just stamina. So if that's what you want, you want lots of stamina. There's better wayays to do it. If you want to build muscle You probably are better off keeping the reps below thirty. I would say,'s probably the limit Yeah. I think I think to close the loop on this because again, we always get like a knee jerk reaction when we when we hammer it because there's always guilt that comes with that. someomebody who was doing that in their workout today, right? meanbody somebody's listening right now doing jump boxes especially trainers Yeah you like Oh. Right, right especially T trainers have clients that listen to the bom bring yeah it's like, you know yesterday, they told me this bull shit you this is stupid. Yeah yeah. So we listen all of them all of them are tools. The problem is that Most people are using these tools for the wrong job. That's right And so it's like hammering sails with a screwdriver. That's right. So it's not that I can't make a case for doing All of these somewhere. Yeah. I can make a case for that. So can I It's just that most people that come hire a trainer or go to the gym workout, ninety percent of them are like body composition change or stay want to get strength or like name the top three goals. And most of these don't align with themes doesn't match with it. Yeah. And so you're using a terrible tool for the job And then and and try and get you know what you didn't put in here that I would added this list hundred percent. I can't belie we didn't make the list. Burpes. Oh, yeah, yeah. Well that's right there. How did burpepes not It's like a mix between jump box and Rang get. Yeah burpees should have made great way to get tired. Yes Yeah. should have made this list. becauseuse you see those still all the time. Have you ever seen this the you're punished and you go do burpees. Have you ever seen the prison? There's some dudes on social media that have these workouts that they did in prison? Y. And they always involve like push upps and burpees. Yes. And they have this specific technique There's this one de I was watching. I mean he's straight up I mean, you can see this guy's got. He's got his dickies on he's tatted And he's doing these burpes and these push ups And it's like he's breathing. You could tell he's done these. He must have been locked up for a long time forever. that's West Watson. Bro, he just that's who that is. He's going through like I'm watching TV. I'm like, that's impressive, bro. This guy's really c. Oh no, that's his he has it that's that's what I think he's going to jail right now. He's got two big He's going back to jail. Yeah. Yeah. Yeah. he's got two big cases on own. No car to get. Oh no. Yeah ye. but I peek in on him every once a while because I had I had a close friend of mine who was like super into all this stuff and was like swore by his his content. I'm like, bro, this is a grifter dude. Don't fall for all this stuff and like And so I would check in every once a while, I'd send him stuff like, listen, I try to convince him. He finally came around and realized that he was just a big froster. But what impressive is if you watch him do his Burpee workouts, I mean, the guys definitely worked out a lot. Listen. I did a lotur my train I had nothing better to do for I an expert on burpees too, dude. For real. Anyway. I was so you guys noticed you guys have been using a lot of the keytone IQ Yeah, now okay.. Love the way it makes me feel. And I brought up some of the science as to how it's exactly working. So ketone IQ is exogenous ketones, okay You take a supplement and instantly you have ketones that across the blood brain barrier and now your brain is operating off the ketones. This is what happens when you're your ketogenic dies. When people cut carbs completely Sometimes what you hear oftentimes what you hear is people say Man, I've so much mental clarity. like what's going on? Just sharper. Okay, so here's why it's so whyy it produces this. First off Unlike glucose metabolism Ketone utilization requires no insulin So no insulin is required to get this to give you energy. It leads to steady ATP productions. By the way, when you take Keto IQ within thirty, sixty minutes You've got the ketones going to the brain It improves mitochondrial efficiency boost ATP output while lowering reactive oxygen species. In other words, it's like this really clean efficient. source of energy They also up regulates BDNF. You guys remember BDF brain derived neurotrophic factor They call this like miracle G. Miracle Gl for the brain. Yeah. And then it's got anti inflammatory and neuro protective effects. So it down reggulates certain inflammatory pathways So that's just a lot of the science as to why like when people take exogenous ketones like ketone IQ. And they're like, it feels like the lights were turned on. Like whyy do I feel so sharp? It's not a stimulant like caffeine, you can take it before bed. U But that's what's happening. such a hack because yeah why that you'd have to like, yeah, really restrict eating to get in that ketogenic state where you feel those effects and it's like, man, just be able to take that exogiousous I' love it. You really have favorites One of those supplements that you really have to try for yourself because trying to explain it to somebody is difficult. It is because it's not caffeine It's not like that, but you do get this energy, clear feeling that you get, which is similar to kind of what caffees I put it. dude You know what I noticed the most? Any fog is gone. That's it. I noticed the most is I can recall What I want to say sharp and quick. Yeah. Like I feel sharp and quick is how I feel. Yeah. I feel like anybody who who takes it can feel it. It's one of the it's a supplement that you don't need like you can take it like there's a lot of supplements that we take We know are good for us. For example, like I know I need vitamin D. I have results that show up. You don't notice until vitamin iss real low. That's right. Like E exactly. you have to be really deficient to notice. It's like one of those things you take it and you're like, oh, yeah, I feel that. How, you feel this? Yeah. ye. You actually feel it when you use it. Speaking of feeling things do, I made a huge, just a bad husband mistake. Okay boy ust a bad, you know, I'm supposed to be good. I'm supposed to be like the leader of my family. supposed to protect my wide conffessions. And I just did such a bad job. So there's a movie out called Obsession. Oh you went and saw that? dude. So you were talking about going to see that the other day. So I did I saw a trailer And I saw the reviews. First of all, ninety four percent rotten tomatoes. L like how often do you see That's? I heard really good things about it. Okay. so super high rated And I watched the trailer traumatizing though. And I watched the trailer. And first of all, I read about it. It's a super low budget horror slash suspense movie. Okay. Low budget. so it's a million dollars to make It's already grossed over two hundred fifty million dollars. It's one of the craziest M profitable movies of all time I I see the trailer and I'm like, oh, this looks like It's very suspenseful And it's low budget, which means it's probably not hyper gory, hyper it's probably like more of the kind of mental like, you know, those kind of scary movies that like oh man, this is really psychological Yeaher. It is that, but it's also way worse So I take my wife who's very sensitive to scary movies, and I'm like, listen I really want to watch this movie. It got high reviews. U I think it's more suspense than anything And so my poor wife trusts me and she's like, let's go watch it. And De, let me tell you. This movie, Oh my. It was if you like scary movies It's one of the best ones've ever seen. Really? Yes, dude. It's one of the best ones've ever seen It'll get you, bro. It's one of those ones that you're done and you walk out the theater and you're not talking for like thirty minutes. Nobody's talking. Bro. It was b.ere you wor how you gonna sleep I could watch a movie like that fall right asleep. My wife was affected. Like really affected, dude. Like I could see in her face. Five times while we're watching it, I rub her leg. the stuff's happening. Yeah. And I'm like, Oh is this This is not good, dude. I look at I not giving it away, but It wasn't like jump scare stuff. It was just like No, there's jump scare too. Oh, there's. I don't likes like torment. But it's so well made. it It's like, I'll give you the premise because this is So I read I was curious about it because there's a show that I did get into for a while. although after a few seasons, it got repetitive like most shows do. and it's like, okay, same same trick All right, so I'm over it. But the first two seasons I really loved and Katrina and I got into it. did you ever watch you Yeah. ye. Okay. so when I read about it, Yeah we liked it. It read kind of like that. Yeah. It read kind of like this like and it really gets your brain going like, oh my God, people can get like No, bro. this is not This will twist your psychological Yeah, this will twist you hard And it does there is gore in there. But they use it the right, you know when they use gore the right way where it's shocking.. So here's the premise because it's not going ruin the movie Dude has he's got a crush on this girl He goes to one of these like, you know like spiritual stores and there's this thing that there's like this One wish something that you can get You make a wish and it comes true So he wishes that this girl will love him more than anyone in the world. So she becomes obsessed with him and that's all I'm gonna tell you. Bro. It's bro. And the way it ended, Oh my God, dude. it was bad dude. And I'm telling you looking at my wife See, that sounds kind of like you, because that's what the premise of you is this guy He something happens oxidel you can't watch this. And he becomes obsess. I know you're sensitive it will ruin you. Oh, yeah, I mean, you're Gre and jumpiest. I don't like that. Dude, I kept looking I like a good story. I kept looking at her and going let's go, honey, let's go. She was like, no, no, no, we. And then at one point it got real bad Im like I'm like, we'reaving right.'s to finish it now I'm like, Ohh man, she' poor kid. she's Yeah write it out, dude. Dude. And then we come out and then, you know, she goes the bathroom, and I guess some of some women had to watched it went in the bathroom and they were all talking about it and they're like I was too scared to scream. I want to scream b scream T scared Listen, you gotta watch it this. I know you will. Yeah yeah. Wow. That is gonna be a classic.. Yeah, dude. Wow. It was horrible horrible. It didn't didid it just come out? It's been out long? Yeah, it's been out for a little while. I could see how much it's grossing right now. Why know you said that? But I hadn't even seen any previews or anything for it. only I saw preview. I so disappoed Randalorian did That was stupid terrible. Yeahble. That was dumb. Yeah. know, that's an ex on record. No story. the story was I hate that part of they they do that, man. They take advantage of that occult following, anything like that just milk it dry. Yeah Yeah. no creativity in it or no new anything It' just say. Oh, we know there's built in audience. Well yeah.ess annoys me that they tie in a lot of like cartoon content that they put out before and you're supposed to like already know about all these like characters that have been in these other you know, stories and and too, it's just like For me this is so weak because like you have this opportunity to make a big movie. Yeah. you know, and you make it like a tiny one off episode but you just expand on it it's like, I'll give you one lamee. I'll give you one scene the movie. This doesn't give it away, one scene where it's like she's living with them at this point, right? she's obsessed with them or whatever. Yeah. And she's acting erratic and weird and very creepy ways And so he's like, Hey, honey,, you know, I'm going go to work. And she's like, okay You know, you can go to work and I'll wait for you. So she stands by the door, which there is more to it, but He goes and he leaves and she's standing there lookingooking at him smiling and not moving. And he closes the door And then he comes home from work, bro. She's still standing She's still standing there. She's soiled herself. She's peed herself. She's like vomited and she's like, Oh, you're home I've been waiting for it, bro, and you're just like What is going on? How I mean, how so bad how long until his does he does it t because obviously when he wishes for that. The initial initially it's weird. Yeah right off the gate. rightight out the gateates But then he likes her and then he's kind of like, okay, I'm gonna figure this out. Oh dude. It's bad bro.'s good though. It's really bad. Yeah was really bad. Anyway, I I just read some stuff about SpaceX Adam. Oh, let's hear it. Oh godud Let's hear it now This is crazy. And so I got some questions, I think there might be some investment opportunities, but not what I think, not what we were thinking. Okay Do you know how many millionaires their IPO's expected to create that work at SpaceX. Do you know many millionares? How many people work there? four thousand Their IPO is gonna make four thousand people millionaires and not like a million, probably like more than like millions of dollars. Well, I read that Four thousand millionaires. I read that three point I want to say three point seven, So three point something billion dollars is u basasically partitioned out Yeah for Elon family. Yeah, friends, family. And I think what isn't included in that is investors in Twitter and his other companies that they do not have a period a vested period time where they before because most time when you have an IPO like this and you're have to wait if you were pre IPO, you have to wait until a certain amount of time and I don't know what the average is. This is I'm speaking out a turn here U But I know there's a time that you have to wait before you can cash out and it's normally beyond six months or whatever like that right? And they don't have that. So in other words, as soon as this thing hits and it goes to the moon right away, whether that's ten percent, thirty percent, they automatically can cash out, which makes them like instant millionaires or sent to millionaires right away which then appeases them if they've been investors in these companies that haven't haven't paid them back yet. And so it feels very Ponzi scheme to me. you know, a legal Ponzi scheme. because I know he' everything he's doing is is going be hooking up his his is legal I will say this, he's highly scrutinized because of his political positions and stuff. like they want nothing more than to take him down. So he has to, you know, cross his T's and dot his eys. But some people are saying that the IPO is an exit for a lot of people. Like that's why they're doing this is to get all these people Yes to exit. Well, check this out' going to tell you Adam. So four thousand new millionaires R outph the Gates. Do you know where the vast majority of his employees live LA I wonder what that would do to the property values out in L.A. Well, definitely the it'll probably cause a spike deffinitely cause a spike in the higher, the higher, which you don't normally see, right? So properties three four Yeah properties in the two three, I think it's like two point five is what they say or something like that. least in our area is like a slower moving market. look smaller a percentage of people. So I'm sure the high end homes, I mean probably that's got to affect that area. Yeah I mean if a thousand of those people are in LA or two thousand people Yeah, that's going to affect home prices up there because they don't have like a ton of it's like it's like this area. likeike one of the reasons why social Yeah there's probably definitely not five hundred five million plus do homes available right now, so it would probably impact that now becomes a competitive market. because you see that more like what my buddy does which he does that over here, right? where he buys two to four million dollar properties, dumps two to four million in it and sells it for fifteen million. so good time to be someone like that Somebody who buys high end properties that need like love to them and then and then put it it's ready. have to relocate. I actually was watching a thing I follow a bunch of like real estate influencer people, so I thought was interesting. I think I saident it to Doug. O stuff that is in vogue now for houses. They're trying to say that the there's there's a case that we're going to go away from the big open space and back to partitioning like we were the back in the days. Yeah, I've heard a lot about that. I was woing I said it to you. I was curious if you had heard that too. No no, I've heard that. That's weird to me That's Why would you want that? I agree with this. Yeah. Which you think there's this people are going back to more cozy type of environments. I'll give you an example. Think about our place in Tkey. Do you remember the houses we looked at in Trucky, that the same square footage. Yeah they were big Yeah and open. And then our house and there's space in our place. So you' got a lot But it feels cozy. So that's the part I don't like exactly's cra. want more Y open. So I still think back to the house that we were on the fence and then we went to that. were were talking about? Yeah, because I love that open concept. Yeah. And but maybe you would because you're a big family guy. There's like you when my whole family is up at Trucky We're crammed in that little living room We fact it separates Half my family's in the kitchen, half my family's in the dining room, half my family is inside the living room, half my family' outside. But like when you come to my house because I have an open concept, everybody feels Yeah Yeah. That's why I like see that. If now if I was if I was and this is why I'm curious is it because families are shrinking And that And so if it was you're doing more roomates. Yeah, if it was just me and Katrina, you know what, you're right? It's probably because families are friendreeing. Yeah. Because if it just me Katrina, I would like a little part. I would like we're in the movie room, I feel like I'm in the movie room. When we're our living room, we have a cozy living room. But we have so much family and so and and Id like forre hosting, it's yeah, you're probably right I think it's also just trends, you know, thingsings come, things go Yeah. But I think the open concept is great if you entertain a lot. Yeah, of course. Yes. You want to you want also trending. And I think that's that's falling out of favor, right? L we're losing community Aually. Yeah, I've been hearing lately though that, you know The new thing is not to go to restaurants to entertain people, but to bring people to your home and entertain. So I think that might be a toope that's true as well. You know, you know what else is trending, which is interesting. wasas it you that sent us the video of the twenty four on Hillsdale, the remodel? Yeah yeah They're getting rid of the basketball court completely and putting more weights. Yeah I wanted to go stop in since that's the old stopping ground for all three of us. We should go together. I would love to go with you guys. Yeah, I would love interesting It looks totally different. The gym trends in general are going towards weights taking all the square footage away from all this other stuff And moving sense. Weaights, weights. I mean, it's always made sense because even I remember we talked to, u masro off about this. The wet area and the basketball court always the least profitable. Yes. per square footage. it costs them so much, so much and it doesn't return very much. It was just like an am minute they like to have, and it's like And if you look at some of the one of the turnoffs, if you have been a longtime member of twenty four, it's been how overpopulated the weight room area is tell you what, the last memory thing I have Of going to twenty four to actually work out, I walked out And I walked out because I was there at a prime hours. I walked in into the freeway area. I kid you not, this is not an exaggeration. I never my total career of being in gyms, I' never seen this Every fucking dumbbell was off the rack. Oh man. I've never seen that. I've never seen a twenty four and it my jaw dropped went Whoa, yeah Every dumbbell was off the ride. I mean, either people were using it or they were on the floor and went Oh, my God. When I just turned right around and I walked out. Think about too if you're eliminating the basketball court, how much drama you just eliminated. Oh yeah. you like all the like liability of that. Yeah, and just fights and constant that's a constistant. That's a big space too for I mean, you could add freaking tons, six That's a whole other freer. Yeah, yeah a whole bigger. That go. I mean, when I like basketball courts. Listen, you manage a gym with a basketball court one hundred percent there's going to be a fight fight once a week. It's also I'm sorry. once a month. It's also where all the every day the free people are coming in I mean, I used have to stop people from letting people in the back door T him get him inside the basketball Now did you guys experience this as well? because I Iant regrraind open that one, right? And when I had the basketball, they warned me said there was going to be fights and like whatever we'll break them up It was the middle aged dudes that would have all the fights of course. You you guys see that too? Yeah yeah. I expected like kids, you know, like teenagers coming in. sameame thing you see in Little League. It's bunch of forty seven year oldr the dad. I lost one of my I lost one of my best trainers from a fight inside the basketball court. Yeah. Yeah. he broke up a fight? He No, he got into a fight with but it was like he was didn't start it. He didn't start a fight. It was like like you said, middle aged dude punkking him and stuff like that and threw swung on him. defended himself. And then he got fired? Yeah Yeah. Yeah. You know why? Be all how the person how ored it Yeah Yeah ye. I remember that I also got this is one of the handful of times that I was put on leave and almost fired. So I got so angry because at that time my operations manager was out of town she was on leave for like a week. And so the assistant operations manager was put in charge.. She had it out for this trainer. She didn't like him. And so she her opportunity stepped in and took control the situation and she wrote the report up and wrote it up in a way that totally made my trainer look like the antagonist And I got so angry. I went in the office and called her out on it and I made the mistake of going in the office alone with her. Oh you can. And then she reported me cornering her in the office and like and then again, like they totally exaggerated the situation. You're not exactly soft and general, ye. So I'm sure there was a little ignant so yeah, I was sent home and fire for too. So a lot of lessons. One time, I mean, this many times this happened one time dude runs out, bloody lip. There's a fight in the basketball. So I used to go, you know, attention trainers, you know basketball course would all run in there at the same time. It would always just stop everything. You could see a bunch of jacks. And it would just the fight was problems. But it was always middle aged dudes that were like, What do you guys do it? G back to your family. Yeah I have so many memories I remember that movie along came Polly. Y. where he's coverred on the basketball court and the guy has his shirt off, he's got like balded and he's got like just a hairy matted body. sweatating. I remember having to always cover that guy every time. And it was like they didn't just sweat like drops of sweat or it was like slime. Oh. You know what I'm saying Dude, and it was always shirts off immediately. he takes the shirt off and I'm like, oh God, you know, you know that guy knows that though? like That's like Mart strgy back here. such an old man moves very gross. I had something to ask you. so almost every night I make tea, like chamomile tea is like my go to move. And you know, ever since we've been working with Manickur They say right? Yeah. So I use that honey. So that's always the honey now that I put in there because of all the medicinal benefits st like that that come with it And I like it. tastes really good. And someone DM me because I happened to I don't know if I talked about it or I showed it on video or something like that and they DM me and said, you know that it loses its medicinal benefits if I mix it in my tea. Oh. I didn't is that true? Do you know that Not really? Yeah, no. so the medical the compound in Manuca honey, which is what Manoora is. And Manocoras is a brand that has the highest amount of this medicinal compound called MGO. So it's MGO is what you're looking for. MGO, antibacterial, antif funungal, antiiral. This is what you know people use put on wounds, right? You could put it on wounds, it heals. This is all data, okay? It heals wounds. You could use it in your mouth for gingivitis you eat it, it breaks down biofilms in the gut. So if you have bacterial issues like CBO or whatever, sometimes bacteria create what are called biofilms. Nothing can penetrate them. R. It protects them. And MGO breaks down biofilms anyyway If you put MGO in really, really hot water, boiling water and leave it in there for a while, it will degrade it but you'd have to like Put it in your scalding hot tea, mix it in and leave it in there for like fifteen, twenty minutes. So the way to do it would be make your tea You know, keep it hot, mix it in and then start drinking it and you're you're not losing much of it. Okay. becauseuse that's so first of all, you like boil it? I don't even so I don't so I have a I have one of those automatic ot water things. haveave you ever So it squirts hot water right around. Yeah And it squirts out at the perfect temperature. So it's before it hits boiling. Yeah It's right where you can drink it. Yeah. good. So I use that. good. And then I steep my tea for I don't know how five minutes before. wait til its steeped and then add it after. Yeah, and then that's where I add my honey. Okay so I'm okay. You're totally fine. Yeah. I was like, oh, man, you made feel stupid. I was like this whole time We got just a nice hack. Yeah, why? I've got this good honey that I'm like wasting. it's de great's a whole. You should see though the studies on Manua It's crazy. I'm J on Burns Yeah on burns. It's wildild. I wonder too like and I know I used to train this lady that's like a world renowned opera singer and she had like a whole, you know, process before to keep her, you know, vocal chords and everything all nice and ready. and then she would, you know do all kinds of stuff with like hot water, lemon and you know, some honey. I wonder if that would You know, even using the Moniora honey would So I'll use it too when I start to notice I sort of have like a little bit of a scratchy throat or that. I'll just take a tablespoon of it. That's right. And that's what I do at. It's so much thicker and better than regular honey too. Even regular honey, I would I would do something like that now with with my like local honey with this It's so thick, it coats it, feels so good right afterwards. Yeah, Opera singers like legit ones, they have they make a good living. Yeah. That's a really hard skill. It is to do. Have you guys money? Well I mean, if you're in Italy, yeah and I think well, I I mean, it's a very specific It's very specific. Yeah, she she definitely gets a lot of like big, you know, like gigs like in Europe and whatnot, but you guys are o I know I know composers make a bunch of money, that's for sure. Yeah. I'm gonna go see one in the end of this year and like the tickets I was like, reallyally? Whoa composers or conductors. is it not a composer who does the a conductor composer conductor that writ coonductor' the one at the front with the st. Yeah exactly. And then so what's a composer? A guy thatites music Yeahs a person that writeses you the should be both No. So a guy. So if a guy get So the guy that I'm gonna to go see, I'll share the next podcast. I'll share is like I to show this guy. he's badass. What's making you go to this? That's interesting. I like just stuff like that I love so u like I I listen to all music. like Ion Williams. I am into talented. Yeah. I have like such an appreciation. like I don't I'm not very u But like, you know, people get like, I'm only rock or I'm only country, I'm only this, like I can pretty much listen, watch, go. I mean, I went. I went what two weeks ago to go watch a play with my wife, like which was what you gonna call it a musical? Yeah, musical. You did? Yeah. What'd you watch? It was the one on Alicia Keys. Did you like it? Yeah. Oh yeah, you did tell us about it. Yeah went saw Hell's kitchen It was good. It was it was based off of her her her whole. love I love musicals. very interesting. I mean I again, if you are talented in your craft, I'm interested.. I just I find watching people that are at pe this and this guy who's a conductor. but I would call him a conductor and a composer because one of the things he does it's sick is Live in on stage He builds a song in front of you. And and he does it by his ear. And so he he has his entire orchestra and he'll be like Okay, give me and he coaches him. give me a C minine and he no no, no, little higher there. Okay, hold that And then he'll go the next group. and then you get to watch and he'll do it first time ever. It's not like's he's rehearsed it or they they the people the orchestra that he's working has never rehearsed any of it. That's cool. He's literally coaching each instrument up And then it comes together this in this. That's cool. And you get to watch it And it's like, oh my God, I went down the rabb hole watching on YouTube And he's just unbelievably talented. his name?? Yeah, I'll find. I know I' I apologize for bringing this up, There just wasn't planning on talking about it, but there's this one guy on Instagram, Justin knows him. I don't know what his name is. He's a drummer. Oh yeah. And he does things with his with with so fast with with sticks This is going to piss me out. Yeah. what I have I can't even believe he does have to stuff. I know. Yeah. he'll try to remember his name. He'll use the back of the stick. he'll flip it. he'll use a base He'll even put a stick on top like balanced over a symbol and just you know, shake it just enough so so it'll it'll like hit all these like Really like complicated wild people how talented. Jacob Collier. Okay. So he comes to San Francisco in I believe either October or November when we're going But I mean, I'd never gone to something like this. So I look at Krin and I'm like, and she's like, where do you want to sit? I'm like I want could to see. so sit close. And then she comes back, she's like, you know much we're paying to see that close away. Holy shit. I was like, whoa, I didn't think it would be like that I mean, obviously he's wildly talented and I'm sure makes b the name is E Esep Pario Bariano Okay, but yeah, he used to go by a different like handle' guys so good. Hes YouTube, Jacob Collier and watch him do this. Okay Like again, you you don't even have to be into this stuff and you go like that. I find it so impressive when people can do stuff like the like the worship leader at our church Charlie, you met Charlie. He gets his haircut here sometimes. He's coming here a couple times So he sings and he plays the guitar and the other day we're at church and he's doing the drums. And I'm like, you play the drums too. So afterwards I'm like, what else can you do It's like, Oh, I to play the trumpet. Like What instrum?s get bored. You know? Like you get like the top tier of like an instrument and then it's like, well, what do I want to learn next? Because you get into the recording of it and you're like, sometimes you don't want to rely on everybody else to create your end result vision He plays like five instruments I'm like, do you not play like a piano? I know I know a lot of people like that. That's crazy. Yeah. I think I think I'm in that stuff so much too because it's like, I'm so. er Like I have no talent in my bone whatsoever. Like can's like so it's like so far beyond It' worse for me because I have like this much talent and then like I'm around people that have like this much talent and you're just like, I. it's crazy because I mean, and there's I guess a part of me too, I like you know, neuroscience and neuropsychology and stuff. So there's a part of me, it's like, what's going on in that person's brain that's so different than mod He could do that, that he could just here and go no, no it's wired different. J tootally wired different. It has to be operating on a whole different operating system than m could fire on because I'm like, I can't I can't pick any of that up. But then you see it all come together and you're like, Wha, that's so cool. Yeah ye. All right, I want to mention this before we finish here that we we just we had somebody write in today who was a coach from a high school, local high school. Oh yeah, yeah. and asked us about our workout programs for a student. So he's a coach. He follows our programs, got great results Its influences coaching. and he's like, is there any way we could offer these programs to my students, theseese are kids? at discounted rates where. So here's what we and we is for everybody U if you're a if you are a teacher or a coach or administrator, principal, whatever at a high school, and you want access we put together six, we have six maps programs that we think are appropriate for high school kids. If you want, you can email us at where' we going to email Admin, Amin? Not Admin. no. Yeah, An at mindpumpmedia. com A A and N. So An at mindpumpmedia. com Wite in that you're a teacher, a coach, you know, whatever from a school, and you would like to offer your students Th these programs will give you eighty percent off. so of these programs. So it's only for high school students. and only if again, a teacher, administrator, coach or whatever writes in and gets it to and qualifies. He obviously you have to prove who you are but just send it to Anne at mineppmedia. com and we'll hook up your students. And this is good because High school kids are working out, they're lifting weights, and they need good programming. And a lot of stuff on social media is really inappropriate for kids. It's just not the right kind of workout They're going to hurt themselves over trarain whatever This way they have something structured, videos, demos, the whole deal. It's our stuff we know it's good. So There you go Element T is an electrolyte powder No artificial sweeteners and no sugar, Most electrolyte powders are full of sugar Or they have artificial sweeteners. And here's one thing for sure, they don't have enough sodium. Look, here's a deal If you benefit from electrolytes, if you need electrolytes, if you need to add them to your regiment so that you have less headaches, less lethargy, better athletic performance less muscle cramps, just feel better It's the sodium. Yes, you need the other stuff as well, the magnesium potassium, but the sodium makes the biggest difference Element T. has a thousand milligrams per serving. It actually makes a difference. I drink element every single day before and during my workouts. and I have even more, especially if I'm on a low carb diet because when you're aow carb diet You lose electrolytes. This made a big difference and there's no calories. It tastes good So I could drink it all day long without adding calories. anyyway Go check them out. G to drinklementT. com forward slash mindpump, That link, you'll get a free sample pack of their most popular drink mixed flavors with any purchase. Back to the show Our first caller is Katie from Maryland. Hi, Katie. How you doing Katie? Hello. Hi Hi. How are y'all? Good, how are you doing Good. than you so much for taking my call So I'll just jump into my question and I'll provide a little background, but feel free to poke and prodd and follow up with any questions. No worries. than you. So my question is, what should my programming look like during a high risk pregnancy when I've been advised no heavy lifting or intense activity? So my background is, I'm a huge fan and longtime listener. I've been listening since twenty seventeen.s I feel like we are long timee friends considering I've spent hundreds of hours listening to you guys Content and programs have changed the way I view fitness, staate, and family. I'm forever thankful for stumbling upon this podcast nearly ten years ago. So I'm a thirty year old female who has been working out consistently since I was about sixteen Ia followed maps programs exclusively for the last six years Being that my husband and I wanted to prioritize having children with some infertility struggles in the mix, I listened to your advice and took several steps to prepare my body for pregnancy I was one hundred and fifteen pounds and I put on approximately twenty pounds, some muscle, some fat in the last two years. I also dialed back my training to maths fifteen programs plus daily walking to ensure I wasn't overdoing my training In septtember twenty twenty five, I started IVS. I continued with MapP fifteen, but with retrievals, transfers and just overall side effects, I will admit that my training was not always consistent. Fast forward to january twenty twenty six, I got pregnant. Because of a history of miscarriages in an IVF pregnancy, I was put in the higher risk category from the start. At six weeks, I had a subchorionic chematoma or SCH and actually experienced bleeding until about nine weeks. At this point, I was advised, no lifting, no activity Thankfully that passed and the baby was alright. During that time, I was only walking, doing mobility, but no strength training After that, I started to incorporate lifting back in between first trimester symptoms and just fear of compromising the pregnancy, it was mostly body weight, some bands, squatting no more than the bar Nothing was intense, nothing structured. At my twenty week appointment, I was diagnosed with a pretty severe plasectop previa and was told again no heavy lifting or intense activity. I'm currently twenty four weeks pregnant and just feel like I'm spinning my wheels I haven't done any structured lifting or programs throughout the pregnancy. I want to finish the back half of my pregnancy healthy and prepare for this baby's arrival. I also just enjoy movement in my daily workouts for my mental health I pictured myself being the fit pregnant lady still squatting and deadlifting until day of delivery, but that has not been the case, which is a shame because I've actually felt pretty good throughout the pregnancy despite these complications Any suggestions on programming or safe exercises I can be doing I considered map starter, since you guys talk about this post pregnancy, but I'm not sure if this would even be considered too much with my high risk diagnoses. Yeah, Thankks for calling in Katie. I'm so glad you're you made it. You're pregnant, this is great and you've gone this far. so that's phenomenal. So let me just encourage you for a second, okay. You have a history of strength training? And if you did no strength training You did none for a year. not even nine months. You did nothing for a year When you finally get back into it, your body is going to get, you're going to get strong very quick. The muscle memory is a real thing So I just want to encourage you with that. don't have a fear because maybe you have a fear of like, oh my God, I'm gonna lose everything And then what am I going to do afterwards It'll be okay. It'll totally be okay. My advice to you is to walk Yeah, I don't I don't want you to do any strength training because of the risk that you're at because of the hematoma and some of the other issues that you had brought up, I think lifting weights as too high of a risk for what is going on right now. I also want to just add that pregnancy is really hard especially for women who have a history of fitness. Now I don't mean that because it's harder for them in the sense that they're not fit and their bodies can't handle it. It's harder because you're probably so used to your body doing what you want and knowing what you do, what you can do to change how you move and your strength and your fitness That suddenly it feels like it can's not your body anymore Suddenly it's like I can't like what's going on here? I'm at the mercy of whatever the heck my body wants to do. That's really, really tough. I've worked with a lot of women. before during and after pregnancy, who are athletes or really into fitness. this was always a big struggle for them. and they would always tell me like this it doesn't feel like my body I don't know what's going on. It's really hard. who am It's like your identity. you have kind of this identity crisis, which I think happens anyway through becoming a parent, but it's especially for people who are used to knowing their bodies which is one of the plus pluses of fitness is you really know your body. You know how to move You know how to train muscles? You know what to do, how to make yourself stronger. and now you're in this position where you're almost forced And noobbody likes to be forced But again, I'm just going to tell you as a trainer I don't think you should do any strength training, but I do think you should walk. and I also think you can overdo walking. Because the risk with someone like you, who's walking is like fine I can'tift weights. I'm going to walk the hell out of myself and you'll go walking uphill and you'll go on crazy hikes and you're going to try and turn the walks. into workouts So I'm going to just go a little deeper I don't think you should work out at all I do think you should move But none of it should feel like a workout because of the situation that you're in. But again, after you have your baby and you're cleared to exercise, take it easy Don't overdo it. I think map starter would be a great way to exercise post. Pardom and then be very gentle with yourself because your body knows what to do. You've got lots of muscle memory. Your body's worked out before. so you'll You'll do a lot better than somebody who has never exercised, that's for sure. By the way, you look amazing You look you look Yeah Yeah, you look healthy and fit. So you're going to be fine You're going to do great Let's have let's go have a healthy baby and then we'll talk about what strength training and everything looks on the other side. You look great. So there's I wouldn't I wouldn't want you doing anymore. it's all about taking care of that other life and making sure they're healthy, everything's your checkups are great. And we'll worry about you will be you'll get in shape so easy and fast. Yeah. And it's also it's also like it definitely about baby, but it's also about mom. So if you train your body when it's doesn't when it's not going to respond well to stress, which is probably the situation you're in you can make it harder for yourself later So the recovery would be much harder later if you overcame your body. And don't judge this whole process. likeike, why can't I do this or whatever? It's like, this is a case where I'm at. it's gonna chill. My sister had to she had she had to be in bed pretty much the entire last trimester of one of her pregnancies. They said you have to stay in bed, which for my sister is like, she's like a she's a machine. She's always moving, always working always doing things. It was very difficult, but You know, now her kid. Now the the kid I'm talking about now is ten. And she's doing phenomenal. So so yeah, maybe not the answer you wanted from us But definitely I strongly strongly believe this that what we're saying is what you need to do No, and I appreciate that and that's largely what I've been doing. Two quick follow up questions. Is there a step count that I should be kind of aiming for? I mean, just the usual eight to ten Um, or, um Yeah, Do you have another suggestion with that?? With you, this is different. Yeah. I'm gonna give how you feel. Yeah, I'm going to give you two answers.. So I would like you to just to walk just to enjoy the walk. Pay attention ye. It's not going to be a workout. If you start to feel a little tired, like you went too far U What are you averaging now in your steps eight thousand but that's a lot of work just because of my job and I'm pretty sedentary. So I mean, that's putting in You know, extra walks with the dogs, extra steps, just you know, around my meal times and whatnot. Thank you so much for your honesty. So I'll give you a number that you can't go above, six thousand That's your m. Okay Yeah. Like that's the limit. You're not allowed to go above six thousand. Yeah And some days that's all I get anyways. So Yeah' that's that's your max. that's your speed limit right there. Yeah. Okay. All right. I can handle that. And then my other question is just like mobility. You know, I see a lot of like, I don't want to hate the TikToks, but you know, pelvic floor therapists talking about just like hip opening exercises and things like that. Is there anything that I could be doing like stretching wise Again, not a workout, not overdoing of that, but just preparing for labor. You have to be careful with stretching when you're pregnant because you' you're much more flexible your ligament for elastic. Yeah. Yeah, especially towards the end. In fact, stretching can cause problems later on uh with, you know, pelvic floor issues and pain So no stretching U But if you start to feel pain then I would suggest you talk to a specialist and then they can give you some movements to help you. So sometimes women will have pain in their pelvis or they'll feel that kind of lightning shooting pain that comes maybe towards the third trimester as things are starting to loosen up In which case, I would refer back to your medical professionalsal, say, OkayK, what are some things I can do because I'm starting to hurt? h But until then I was like nothing. like don't don't don't try to go chase anything with mobility, just you know, walk, limited to six thousand steps Um, and u yeah, and enjoy this little break. Okay, Well, it's definitely been a break. You guys have come out with so many programs during this time. I don't have to try them all once baby's here and everybody'salthy. Awome R. I'd love toar back from you when the babies guy would too. Final try seester. We got this. Thank you guys. Thanks for getting right. She's like, Oh, I want h up. I mean, she look she's heading into her third trimester. She looks great. She does look great too pregnancy so hard man. Could you imagine? I couldn't imagine likeike like what's one like releasing control. like you said totally it's so hard because like especially for fit people that have that ability to show up, you know, like and then their body And then I hate listen. I hate social media for a lot of different reason things. I really hate it for pregnancy because what you end up seeing. O women doing crossfit and marathons and, hey, I had my baby two months ago. I have abs. And so then women look at this and like, what's going on with you? What'song with me? And it's like that is not that's just insane. Nothing to do these. I mean, also add the fact so remember how she started this You know, she's been listening for a long time. She took all the advice on she intentionally put on. I know. almost start house in order to get pregnant. in order get pregnant, rightight? And so you imagine coming from thirty pounds lighter fit, you had to put on that body fat so you could get have a baby, then you have a baby and then you're starting to grow a baby. So then you so her body in the last year has radically changed her transformation. Yeah. Yeah. So she actually' got really I think she's got good self awareness. She's totally open about I think she's going to be good.. But you know, even when she asked how many steps reound. I knew I hadn to ask her how many she was currently taking because I'm, I'm going I'm not gonna give you a number. I want to know what you're trying to h get right now. Yeah. and let's scale it down for. I know that sounds so different because we this is I mean this is what real coaching looks like is like that was different advice than would give to a lot of other people, but situation That is risk assessment right. I had a woman I tried thiries. and in her first trimester, she couldn't come to her sessions. She would show up like one out of three appointments because she was so nauseous seconde trimester. She'd show up, we'd do a little exercise. Third trimester, she'd show up and I'd massage her I'd work on her traps and then we might do with something or sometimes it was nothing. And it was just it was good for her just to show up And this was an ex athlete. know of course, baby was healthy afterwards and we got to exercise after, and it was amazing, but it was really challenging for her. Our next caller is Karen from the UK. He. how you doing. He Hi guys. Thankks for having me back on. Nice to see you again. Yeah. if I recall, you were like a performer, right? Like you sang on stage and That's right, it' spot on. Yeah. Wonderful. Yeah, welcome back. All right cool sl. Thanks you. Let us know what's going on Right, okay, I'm just going to read it off here again. Right Okay, so so I increased back up to two thousand six hundred like youvised because when I'm told to do something and I'm doing it. So I got straight back on it. I went and moved to Matchstrong, got to say by far, all the programses are done of yours Love it. Absolutely love Mat strong. So so got through phase one. but I didn't really see anything massively changeed. It wasn' until I got to phase two that I started to see things clicking into place a little bit. L the eight to ten rep range, started to feel noticeably stronger, my lifts began increasing, I started to feel more confident. started I kind of decided to think, well Soid what everybody else is saying. I'm just gonna to focus on how I feel, what my strength is like and not worry about anything else. So yeah, you know, you know, screw everybody's opinions, which is quite freeing really. Generally my clothes were fitting about the same So I was thinking, well, that's what I expected I have not weighed myself until literally just before speaking to you again. I've not weighed myself at all U so I've got the inbodyod so I've not build it at all. So it's been quite freeing really not to have to do that in a sense. Soice That's been good I hit a bit of setback a couple of weeks inter phace two, I've got gastric flu. prettyret horrendous. and I usually eat through anything. notothing stops me eating, but I couldn't physically couldn't eat hardly. So my calorie dropped to about nine hundred and it was all beige literally carbs because I couldn't eat any protein or anything that I'd tried but it's made me more unwell So it took me a couple of weeks to get back up again, but I pushed myself back up to two six again, had to stop training for a week didn't think it was right to do anything and then eased myself back in the following week going lighter and concentrating on four more than pushing the weight too much. So it took me I did an extra couple of weeks of phase two because I knew phase three was gonna hit a lot harder for me, even though favourite phase really is the pushing as hard as I can for know less rep. So I thought I was recovering really well and I went into phase three, really excited about it And then I developed sort of like a shoulder issue. It started to hurt and I was like, o go, what have I done? So I decided to sort of adjust my training. I sort of took anything out that involved pressing above my head because of discomfort. I just focused more on rows and curls and things which didn't hurt me because I didn't know what else to do about it And I just maybe focused a bit more on the bottom of my body. So I did get through the whole of strong, but I felt like it hindered me slightly and I haven't been able to do it exactly as set out. I just tried to see myself through it as best as possible really because I didn't want to give up on it after how far I've come. My improvements to my positive smallness, my squat went up about eight pounds Bench press up about twenty two, which is what's really annoying. So I felt like I really really did well with that one. Hip frost up about thirty three. So you know and I'm doing it all from home. It's quite hard to get up with you know I'm just trying to push it up myself. it's quite hard to push that amount of weight on my own sort of without machines or anything, I think, but I'm really pleased with that one and my dead lifts up about eleven pounds as well I feel like strength wise I've done really well. I can see some more muscle definition. I can definitely see it in my arms, I can feel it so that's really good. Weight wise I popped up a little bit Muscles' about the same, fats up a little bit, but I don't know whether that's because of what's happened in between all of it, really pushed me back a little bit. but I'm just really pleased that I didn't track my way. I stopped tracking my sleep as well because actually found doing that put me more stressed about my sleep. I'm now sleeping really well. My progesterone is continuous All of that is leveveled out massively. So forormentally I'm in a really good place U I just feel like I just I feel a lot better in my confidence, which is what I was aiming for is to stop worrying about everything so much. but I just think that I do feel like I'm ready for a car. I have got to that sort of point where I feel like I need a break. I don't know if it's the injury Cose really in a struggle. I do a wartime show and I have to wear a war like army uniform and I've got one that I've had for years and I put it on and I was like, oh Jesus, this is like a The skirt is like maybe a bit too short now. I went into a care home and well, okay, I couldn't bend over to put all my cables in because I was a bit worried about giving everybody a heart attack.. And one fellllow on the way out though said to me, I like this skirt you said, but next time he's been a bit shorter. and I was like, ye sh. You guys love these residents, Oh God Grace It sort of got to the point where I've loved this whole process. I've really embraced it. and I knew I had to come back and spech to you again, but the body fat has gone up a little bit and I think if you can see in my photographs, I feel like I'm fuller. I definitely feel stronger, but it's not shown in my in body results. But I feel like I need that break just to try and shave off some body fat for a little bit because I'm going into summer and I'm wearing the same two outfits all the time and I just need that break really. I was planning to go to two one from two six with one hundred and thirty grams of protein, seventy five grams of fat and make the rest up the carbs. was I want to go on to muscle mummy fifteen because of my studying I'm going to start doing when I've already started doing it. it just allows me more time because the strong takes up quite a lot of my time because it's five days really, isn't it? and I love it, but it's sort of I need more time to go to study and I just want to do a cut over the summer, but I do plan then to reverse d back after the three months back up again. and I just wanted your advice and whether you thought that sounded okay and what you would sort of suggest program wise that I go into to reverse back diet because I love strong. So that sort of programme with us something along those lines would be right for me. But I also want to say thank you because I've obviously I just done another nutrition exam that I wanted to get my level five, but After everything Ive discussed with you, I love my singing, but I realised that long term I don't want to do it forever and I then decided to sign up to become a person of trainer.. So I feel like it's what's missing because I advise people d and d about their food intake and their nutrition, their health and I'm telling them what they should be doing exise exercise wise, but I can't physically do it with them. And that's what I feel is missing. and I want to actually be able to help them with that. So you know that's what I've decided to do. So now I started trying to be a PT. That's my next thing. So I just want to appreciate your advice on what I've said basically's You did a great job. Yeah Yeah. I definitely think your emody is a little off. I'm looking at your pictures right now. I mean, I m I can only imagine you can see that and feel that, right? I mean,' Yeah I can feel it. Yeah, ye. Yeah, I can see it. your back your back looks you look like built muscle and you look smaller. Yeah. There's one picture. s bigger. No, no, no, no, no. There's a picture you sent the one on the left is before, right? That's the before d? No, no, that's after. Okay. Okaykay. So you did build a little bit of muscle You might have gain a little So I think what you're going is perfect with the cut. I think twenty one hundred calories is absolutely perfect with the cut. No problem. I would like to see you do maps fifteen symmetry because you your shoulder pain Right. I did wonder if you might say that. I've got the actual symmetry programm. I don't add the fifteen. Yes. I don't know if I can cut it up at all. So map fifteen symmetry, we actually have a fifteen version of symmetry. ight, Okaykay. And I think that'll be good for your shoulder. I think it'll be good.. Your strength gains are exceptional. the thirty three pound up on the hip thrust, eleven pound on the deadlift, like everythings stronger. I think it' I think that's phenomenal. I also want you to know too, a lot of times, what happens what you just went through to is the strength happens and then muscle tends to follow. Yeah muscle falls strength. So it's not always like this direct correlation of like, oh, I got stronger, therefore I should have this much muscle I feel like you're just like after getting sick like you did and then getting back in the rhythm and then the shoulder thing a little bit. I think you're actually in a really nice rhythm. Now I understand trying to lean out because of we got work and stuff like that. That's in summer. I get that But in a perfect world, I would probably only give you a break for a couple of weeks and then push you right back up because I think Because I think you're prime to build more muscle. I think Yeah you really are. I think we're heading the right path. Now Now the reduction in training volume 'cause fifteen symmetry from strong is a reduction of volume is a good place to go. withith a five hundred calber cut. Yeah And symmetry, you think is going to help your shoulder quite a bit I I think you have the right attitude. Everything you're saying, like spot on the way you handled getting sick, I think was spot on And the modifications you did because of the shoulder pain, spot on. I do think what I will caution you is when you go on the cut to not weigh yourself so often No, I'm not going to't fin this. Okay good. I're I think twenty one hundred calories with fifteen symmetry is totally fine. Whereere are you averaging steps right now to Im back So my activity obviously ramped up after like I said sheriginally in January, getes a bit quiet. I'm around ten to twelve thousand steps a day. Okay. Oh you're good. Epeally by gig. I'm fifteen thousand if I gig because I move around a lot. Okay. Okay. you're good. You're good you're perfect. Yeah. pererfect. Let's go for it. twenty one minute now That's great. If I was your coach, I would probably try and encourage you to do what Adam said because what he's saying is one hundred percent true Uh you alm it's almost like clockwork. You get stronger, stronger, stronger, muscle It's almost never stronger muscle. It's never it's almost never at the same time. Yeah. But nonetheless, there's nothing wrong with going in a cut, especially if you need the break. you're in a healthy place. You're in a healthy place. Yeah. maps fifteen symmetes, lower volume, A lot of unilateral work, which is going to help your shoulder. I see nothing I see nothing wrong with doing that. Yeahep. Oh, that's good. I did because because I've done symmetry and and I did think, oh, I wonder if they'll say that actually because I've also got your prime as well. So I did I' started to look through that. seeee if there's anything to count me with with that in prime. there is something Okayase so what my suggestion to you before you do any working out, especially upper body stuff Just do that zone one test where you're supposed to put your arms on the wall.. Yes. Yes. Jes do that four or five times before you get into a workout. That'll help set you up in a good place. Plus's Yeah and plus because you're scheduling, I guess you're doing some more you're going to be going into a season where you're a little busier fififteen symmetries perfect. ye Yeah. okay, that's great. That's why. And when I go back into sort reversing upwards again, what sort of program is you now done strong? And I loved it. do it again. Do it again because you did it again. That right. That's good then. Yeah, you had two hiccups in there, right? We We got sick, we had the shoulder thing You're gonna to come back off valueum You could also go muscle Mommy. do you have that program? I got that. Yeahommy. Yeah, if you want to do something different, you can go muscle Mommy with theriver. J She love strong. Do strong There's nothing wrong with it. It so it was so it's so amazing. It's so novel too, right? It's so different than anything else. and so. you got to experience. Yeah, you got to experience it runun it again. You'll be fine Yeah such a good program guys. I was getting into itin, this is amazing. I felt so great. When I got to phhase two, I just felt like I was sailing. I was so gutted when I got that gastric fluid. Yeah because it was just to press the head out of. Yeah. I'd love to see what it feels like for you to make it all the way through that program feeling good. I bet I bet you see even more increases and feel great.. Oh that's good. Okay, I've got a plan. brilliant. Can I just say as well like with going forward, like with studying and everything. I just w want to say I listen to an episode of your open the dog and it really actually made him me cry a little bit because you were speaking to a guy called Nikki. Yeah And if you know, Yeah. And I tell you what, you guys, I know this is a business for you as well, but that really was pretty epic to be h to. because coming from Naton sort of background. and that's what I'm trying to do with this. you see? I want it to be a business, but number one, I really care about people and I want to help people wherever I can offer it, I will offer my services for free for people to try and help them if they really need help. something like Niki I just want to say that because it really hit me hard today when I listened to you chat with that guy. And I thought what you offered everything was exceptional. I just want to say thank you because you really do help people so much. And all of your advice I just use it with my clients and you give so much insight and experience behind. That's why I think you've inspired me to go forward what I'm trying to do You know, I really appreciate everything you do And than you. Thank you so much Thank you so much for helping me. Yeah, you're such a lovely you're such a lovely person.. Stay touch. How are you guys? Thank you. Stay in touch with us, Karen, let us know how goes. I will do. Yeahah. you take care, yeah. Thank. Thank you, bye.. what a bubbly, wonderful. Thank so. be great. T getting So her getting sick with gastric flu, That's like like vomiting. Oh yeah. That's the word. So no doubt, she lost. Oh yeah, yeah. no. She lost momentum and progress. She lost some muscle during that time. And then her was hurting H hindered by shoulder. That's why I wanted to run it again because I think she because she loved it. She loved it so much. It is such a unique program too. There's I bet you there's movements that she was doing for the first time So I mean, I bet the second time around,. But in a perfect world, okay, If I had her as a client. Oh yeah, no, hundred percent. And she asked for a diet break. I would totally respect that cool. two weeks. we go down to twenty one and then right back up because I think she's primed right now to just one hundred percent. Yeah. No, you're hundred percent right. Yeah. No, no, totally. I love too the story the story of the guy in the car home. Let picture this eighty nine g. I know, You can totally see That's a creepy old guy Next caller is Bianca from Texas. Hi Bianca. How doing Bianca? He Hi guys, I'm so excited to meet y'all first of all. right on. Yeah, how can we help you So my question is, I've sort of been on a long fitness journey, I'm sure like most people my question is, u So What do you do when consistency fails you? Because I feel like everyone preaches consistency. and so I was consistent with a plan that a nutritionist had put in place and I lost thirty six pounds But eventually I sort of hit a wall and then like a year later and wouldn't go below one and ninety nine. And then when I started strength training again and being more active, I started like having energy crashes. And it sort of stalled me and then I started trying different things. And now I'm sort of afraid to be consistent, per se, like in the wrong thing I don't know if that's the right question, but what do you do when you're consistent, but that doesn't quite work out for you? That's wonderful. Do you have qu follow up question that. Do you have more challenges with the consistency around the exercise and working out or more challenges with the diet or both I think definitely with the working out ' I'm a teacher And my nervous system is sort of burs out at the end of the day. and I love strength training. So it is a little hard to be consistent there. G, good. good. That's. Okay. so for me, the advice looks like setting more realistic goals for yourself So stuff that you set small easy wins, what that might look like for somebody and this is about this is all about meeting you where you're at. Okaykay. So this could be any it could be you recognize that you really don't even step that much in and you consistently only get about four thousand steps. And so my goal with you would be something like, hey, let's just make six thousand steps a day. That's a thing that you always do now likeike that. Now we'll build training, We'll do other stuff too, but like that's the one thing that we're just going to change that about your life. You never become a person who steps less than six thousand. It's an easy thing. I can go for a walk for twenty minutes every extraday day. whatever that is, right? Maybe that's really easy for you. So maybe it looks like Let's just commit to like a program like grade eight where it's one exercise a day Just one lift.'s just let's be a person that just gets that one lift in a day. And so find we need to find a place that seems very realistic like, you know what? I know I could commit to that and then build on that versus like I'm on or off, which is so common for people that have been in it's like, okay, I'm gonna to do this thing. I got my nutrition lined up and I got my meals planned. and I got this program that says, you know, this workout three or four times a week for an hour. And then it's like, you do it good for a week or two, then a stressful week at work happens and then it's just like then it all falls apart. It's like start baby steps with things that you know you can commit to and you can know you can win and go win at it for at least a month and then we build on it and then build on it like that. That's what I would do with you. Bianca, I have a few ideas and assumptions that I'll have to ask more questions dig a little deeper But do I want to start by speaking kind of broadly. I want to take like a thousand foot view on your question. So first off, consistency is the challenge with everyone. So it's not just you So when you look at the data U weight loss is not challenging, for example, keepeing it off is challenging wororking out as hard, continontuing to work out as hard So exactly always consistency So the that's the big thing we need to tackle is what is it that that when people do this right Why do they keep doing it? And the easy, simple answer is because they love it So number one You need to find a form of exercise or a way to approach this where you enjoy it Because if you don't enjoy it, then you're going to be it's going to be a battle of willills It's going to be a grind. So what you had what you had talked about in the past was I did it, but then I had energy crashes. Well, yeah, of course you're going to stop You're not liking it. You hate it So we need to do something that you actually genuinely like and enjoy and look forward to. And what that's going to feel like is it makes me feel better right now It's something I enjoy doing. I feel better later because I'm doing it. Not it makes me feel terrible. It makes me feel more tired or it takes away my energy for my work the following day and I feel like I can't perform. because all of those are like for sure You can totally stop Now I do have some questions. So now we'll get back to, you know, a close up view of kind of what's going on You were following a diet from nutritionists and then you started working out and you started energy crashing My guess and I'd love some details is that your calories were way too low They were at fourteen hundred. Okay ye. You of course you're gonna to cry. way too. Of course you're h Sorry, I do get between ten and thirteen thousand steps a day by the way. Yeah J naturally. So that's very low.re're lie you're eating Everybody would crash. It's amazing you weren't crashing just from that and much less the workouts. You slap on workouts on top of that and A you Do you know what you're eating now any ideas? Yes So right now I'm at seventeen fifty calories and then I'm working again with a nutritionist, but I think she believed me now that I'm a little more active than she thought I was. Um and um But my protein is set at like one hundred and twenty right now. so I don't know if that's enough. okay. and you're now tell me a little bit about the workout situation. Is it a home gym? Do you have to go to a gym gym? What does that look like So I prefer working out at home because I do have a home gym. So it's just very practical and I'm more likely to work out at home. Wonderful. Good. Gade eight d. Now tell me about your day. I bought the grade eightight, by the way, so I do have it. Perfect. Yeah.. Now tell me about your day. What does your work day look like? What grade do you teach and what time you wake up, what does that all look like So I teach third grade right now and I come into work at seven AM. I'm home by about four, but I come home to prepare dinner. and just take care of some things around the house. I am a mom. well, I have one thirteen year old And then in the evenings like after dinner, I pretty energy less. So that's been my struggle. And then it's either I go to sleep earlier and wake up early like at five AM to work out or I figure out how to have energy in the evenings to work out. And honestly, that's been like my biggest struggle. Okay, so all day long, you're working with how old are thir old third grader or sort of they eight, seven Eight and nine. Okay, so a bunch of eight nine year olds. and then you got a teenager at home. I have one too, so I know what that's like And you're e se thousandeen hundred and fifty calories. So are you is this a nutritionist you're paying monthly? Yes. Okay Mate, can I make a suggestion? Sure. Okay. wouldould you like to work with one of our coaches Because I'm absolutely because seventeen hundred and fifty calories is also too low Now how do I know that? How do I know that You feel you feel no energy at the end of the day. Yeah and and working out You're probably like, oh my God, I got to fit this other thing in And I don't have the energy to do it and I'm tired That tells me your energy's low. You're an active person. We need you're an active person. se thousand seeen hundred and fifty calories would be the lowest that would put you after a reverse diet. Yeah Yeah Wow Okay. We need to buildt know that. We need to build you Yeah into the body that you want, not cut you into the body. It's already so much better. Yeah. It's already too low. So phase one would look like this with one of our coaches A reverse diet. You're probably going to follow a fifteen maps fifteen or maps greatade eight style program And here's what we're looking for How' your energy How's your strength? How's your mood? You're like, manan, I feel good and I'm getting stronger. But I'm not losing the weight. I don't care. Right now I want you to feel good and let's get stronger. And we're going to do that for a little while. We're going do that for a little while. We're going to stay in a season of feel good. I want you to be Bianca, energy, amazing, creative. I look forward to my workouts to get energy for my family. And then when we reverse diet you to a point we're like, cool, we got some runway and you're feeling great. Now let's do a cut. Yeah. And then what the cuts going to feel like is you're losing body fat, but you still feel good. Yeah. And you'll be higher calories than what you're at right now. Yeah. That's that's that That be awesome. That's That's where we need to go. That's where you need to go. That's where you need to go. And then two suggestions around the workout and you could take either approach based off of who you are Um, you know, Sal is the guy who gets up at five o'clock in the morning and work works out before he goes to the gym. I cannot do that. It's just I mean, of course I can, right? I'm su but to bed early. Yeah just that's not my that's not my thing Now I also remember when I was having to commute and drive all the way back over to my place over in Marina and I would like I get home it's like four hundred thirty And it's like get right before that,'s getting ready for dinner, play with my son, do my thing. And so what I found I had to do was like literally as soon as I pulled up to the driveway, I was like, I go do my two exercises. And so my suggestion would be to you instead of like waiting t you kind of get home and you take off before you prep for before you prep dinner and you kind of wind down and then think you're gonna to go in the garage and go get a workout I'd be like as soon as I get home Yeah. As soon as I get home, I'm going to just get those two exercises in if you're doing a map fifteen or the one exercise in if you're doing grade A, get it done right then and there and then allow yourself to wind down for the night. That would be my suggestion if you do the later one. If you go earlier like Sou and just like you said, there really is no wrong answer. That's right. But here's what's going to happen with a good reverse diet. You'll have energy for either one Beacause right now, what you're probably juggling is I gott to wake up early and I'm going to be tired, or I gott to do it after work and I'm tired And And so how would it feel to have energy in the morning and energy at night Right Now you can do your workout. Now we can build some muscle. Now we can speed up your metabolism. Now we can make your body encourage your body to burn more calories on its own. That sets us up for the cut later on. But'm going I would want you in a season of feel good energy of getting stronger. and then later we'll worry about the cut. because right now you're not in a position to cut. All you're gonna do is fry yourself. You said something that was like such an important thing that you said, I feel like my central nervous system is fried Yeah because you got a lot of stimulus coming at you all the time. Yeah. Your calories are low and you're actually walking and moving a lot. Yeah. It's just not enough. Yeah're That's a spot on assessment. It is fried.s that's a lot.. That's a lot that's a lot to be taking in to be moving all day long and then also try and pile on exercise and to only be eating that. That's low. Yeah. And I got toa tell, if you work with a coach or a nutritionist that you feel like you have to convince that you need to eat more, they're probably not good Wow, okay. Yeah, that's pretty eye opening. Yeah. I do feel like one workout and then it's like, I'm depleted after. It's not even about being sore. I'm just depleted the next day. No, no, no, no. Yeahah. You should not feel like that after a workout. You should feel energized. Yeah So and you're lifting weights and the primary focus when we're lifting weights is to build muscle. You will not build muscle on se thousandventeen hundred calories, moving ten thousand steps. feeling like that. feeling like that. There's just you won't. also all you're really doing is moving. And so it's like you're just moving more. All that work that you're putting into the weights is not giving you the return you deserve for it that we have to feed the body in order for you to build the muscle from it. And so that's the focus like Sal so the next like six months, I'm thinking, we're slowly inching those calories up. We're focused on getting stronger. That's all stronger, feel better, sleep better, more energy. That's all we're thinking about for the next six months. And then we go the other way and then watch watch the weight come down and you and you feel good why it's happening. And then it'sier to keep off as your metabolism faster, you feel good Yeah. becausecause right nowentum at the Yeah. rightight now it feels like you're hitting a wall becausecause you are. you're running straight into a wall. And by the way, what our coaches will also do is because they're also trained with exercise, not just nutrition Is they be able to take maps, you know fifteen, maps grade eight and they'll turn it into maps beyonca. So it's going be very individualized for you. Yeah Yeah, that'd be awesome. Okaykay. I'm going have somebody reach out to you. U And I'm we're probably looking at six to nine months of a process to get us all the way through Yeah, that sounds great. Anything that will help me feel better is great. You got it I' got it. Thanks be on All right, thank you guys. byye. Bye bye. I can't believe record The nutritionist put her on that low calorar. Nutrition Yeah, a nutritionistough four fourteen hundred. Nutritionist will go as low is it completely different. go as low as tw thousandve hundred. yeah That's that's their guideline. Here's what it is. Hi, I w want to lose weight. okay, cool. we'll cut your calories. That's the things. cut calories. We'll cut your calories. And the person like, I don't you energy. I don't. And even if I'm telling you, I'm going to Tin it. Yep. Wow. Y. but I don't feel good. I have no energy. I've fried or whatever. Wow. Yeah. Okay, we'll go up to two hundred. Yeah. No. No, it's too low, dude. It's too low. Of course, you feel like, here's the deal. If you're in a cut and and you can't do your day And you can't do it You'ting properly. You're not eating enough Yeah. Or you have a nutrient deficiency. It's of the're not recovering. Yeah no, she's moving like crazy. She's trying to work out. She's in a high stress job with kids all day long. Has kids kids come home too. She's not tiny and petite either. her body type needs more calories than what it's. The combination of all that way under eating for where she's at. No wonder feels like she can't be consistent Our next caller is Alyssa from Michigan. Hi, Alyisssa. How are you doing, Aisssa? How are you doing? Good to see you again. welcome back. Yeah, Oh you remember.. Yeah, I remember you were like the machine. You worked out all the time, cut your c. We had we kind of reverse died, you right? Cut down on some of the exercise and stuff Yes, yes. so I'll read the email I sent in April So in our prior call, you guys suggested I cut back my training as all up my calories in order to regain my period since that call I did exactly that following math fifteen, which you gave me thankfully. And focusing on walking ten thousand steps a day, no running About a week or two after a call, I did a doctor's appointment regarding my period They agreed that my period loss is most likely due to mental and physical stress. However worried that at that point it had been over four months since my last period. they were adamant that I go back on birth control since it had already proven to work for me As you know, I was not still am not the biggest fan of it. but I put my feelings aside and have had one normal period since then. had my second one like Five days maybe Um, Thanks my first call with you. I felt incredibly better, loring my training and eating more. I haveve gained about five pounds and focused on my strength in the gym. I'm hoping the birth control is a temporary fix and after some more time taking right steps I' naturally appeiod again I do have a question though, will I ever be able to get back to what I was doing previously, running about twenty five miles a week and training in the gym three to four times a week since my period is taken care of So rem me remind me of the desired outcome of the running twenty five miles a week. Are you training for something or you just like to run for twenty five miles It just felt good. It was fun for me. So sweating. So a couple things.. Can we dive into that a little bit? Yeah,s I there's very I'm going to make it a general question. Can anybody run twenty five miles a week and lift weights three days a week long term and be okay with that and feel good with that and not get burnt out No, not really That's a lot Yeah. That's a lot Could you do it for like a season Like you're training for something, perhaps Could you always do that? Probably not U unless you were like, that was your life. Like you slept, you took naps. All you did was eat and train and relax in between workouts. and that's just super unreasonable. the responsibilities.. I also I also want to dive into I feel good No, you don' You mean temporary in the moment when you finish the run and you get the cortisol spike and I just completed that big run. like is that what you mean? Because all the other shit, the rest of your day, you don't feel good. You don't feel better. You don't have a normal period That's not So when when we train a client, one of the first things that we have to do is deconstruct that and help them attach Like what working out properly, feeding their body properly, what it results in having connect the dots. So many times with a client, like you, I'd have to like now we're feing more' be like, hey, how do you feel? And you'd be like, I feel al right. I feel better. I'm like, well how youle?'re like, well, I am sleeping better. And'm like, well, how's your energy throughout work? Well, yeah, actually I do have good energy throughout the work. And I do feel strong. I said And I said we have to like help you connect the dots to when you take care of your body, all these other markers that make you feel good What happens is a lot of times we're addicted to this one thing, this cortisol spike or this feeling of completion or what some people it's punishing themselves for an hour, whatever it is, but they've attached that. I feel really good with that. It's like, do you really though in that moment, you might? But then the other twenty three hours a day, your body does not feel good. you're so disconnected from all those other things And you're focused on that one thing. And so I have to help my client reconnect to all the other things that makes them feel good when they take care of themselves. What you're describing with three, four days a week of strain training plus twenty five miles a week would be elite athlete. This is a professional. This is all they do and it's for a season. So I've trained people like this and they did not do this all the time It was like for a block of time and then there was a recovery period and it was very dedicated. It as a sport. And everything was perfect. And even then the strength training was not three to four days a week.if Yeah. Yeah with twenty five miles of running it was one day a week of strength training with the people that I that I worked with. But okay, remind me of what you do besides working out and all of thisuff, wereere you in school? likeike what are you doing in life? What's going on Yeah, so I'm an intern like right now, I'm at my job three days a week, like eight hours. It's a desk job. so I just sit but every morning on these days, three days a week, I wake up and walk on the treadmill, thirty minutes I used to run. so A you Yeah No, you're doing great. school as well, studying construction U the other two days I really just You know, do whatever I want, try to see my friends or G O walks Assa, would would your friends and family say that you're an overachiever Maybe in terms of exercise, yeah. So you might just like the feeling of accomplishment and the fact that I could do hard things. Right, which I totally get. U But yeah, that's a lot, hu. Long term, what running and strength training looks like for most people Uh is if you want to run a lot, let's say, fifteen miles a week, then strength training is about one day a week. If you want to combine the two It could be twenty miles one week, then the next week it's just strength training. so you alternate. Something like that with something like that with good nutrition. Okaykay Yeah forget to about that Yeah. Exactly. And and then as far as the birth control is concerned, I would talk to your doctor or find a hormone specialist and say, look My goal is to not have to take this What do I need to do What can we do? and I'm okay with giving us some time Be I agree with you. I think four months without a period I mean, I've worked with clients who that didn't have a period for two years four years, four years Yeah So it takes a little time. I mean, I had I remember I had one client. She didn't have a period for years We did the reverse diet, the whole deal. And I think she got a It was like six, seven months later. and then she ended up getting pregnant. So it could take a little while, especially if you were on it for so long. So you definitely work with them and I'm hopeful for that, especially because you're young. But with exercise, I mean, you can ramp it up, but twenty five miles a week with three to four days a week, like that's not gonna. That's never going be a regular thing That just doesn't happen Sorry. Yeah No, I understand. Does that make you sad? Yeah. A little bitad. I don't know. I did feel like I could take over the world when I was doing all of this. until your body something to do. Tntil your body gave you the middle finger. Yeah. Can you do What if you did running one week and strength training the otherk Would that be? I've never done that. I would like I mean Yeah, I can try it. If you look like it's a great approach It's a really great approach for people who like both Yeah So I've already had a few people now call in and explain their experience doing that and they've gotten better at the running and the strength training Yeah. You' stronger, more resilient, you get recovery, you know, it's just a better approach, you know, long term for that Yeah You can even try that now, I think. if you're bumping your calories whereere calories at again? Where are we at right now Well, previously in our first call, I was probably like nineteen hundred twenty one hundred. now I'm Pro probablyably eating like twenty eight hundred sometimes.. I mean, I still have days where I eat probably four thousand cies. like I just I don't know, my mom will make pasta or something. Yeah If you to try if you want to try running and strength training, you could slowly ramp up your running But it would be every other week. So it wouldd be running one week. So when you do your workout, it's a run. And then the next week it would be strength training. Could we and see how you feel? Can we back up though and just kind of celebrate some of the really positive stuff that's happening right now? sixty days. You've gone from like ninet thousandeen hundred twenty one hundred cowories to two thousand eight hundred plus calories. You only put five pounds on, We reduced the volume of training, strength training and reduced your running. That's crazy. Yeah Do you feel strong? Do you feel stronger in your liifts Yeah might so like maybe months ago when I was running a lot and everything I was Like I had been able to Bunge press, I think My one rep max, one rep max was one sixty five for one. And then I was able to do one hundred thirty five for two. likeike the running totally decreased that. and now I can do one hundred thirty five for six for three sets to six. Wow. So that's really strong. Alysa Yes. that's a really strong. Yeah, you are strong, you are doing great. five pounds on the scale sixty days, reducing all that volume and intensity and increasing those counts Like you are on a perfect path right now. Yeah I don't want to I don't want to mess. And honestly, the big gauge for me would be like let's just continue down this path and let's focus on getting off the birth control because I think that's in your future I think feeding yourself like this, training at this volume the way you are. justust let's get strong Yeah and keep doing what you're doing right. If we can tip you to the strong side of things a little bit more, you know, eventually, you know, it's going to benefit your body a lot more. I don't know if that's str interest. Yeah, like some kind of like strong pursuit. as I know, like, you know, it's an accomplishment thing that's kind of driving you with this this running Uh, you know, if you could kind of redirect that a bit for a while I was ever fifteen strong or fifteen power lift power lift. Have you ever done a haveave you ever for be honest. You you ever tried powerowerifting style training No, I have had brother actually did power lifting. he's in high school and so that was like my first time even seeing it. But well think it's cool. would I think I'd enjoy that. would be really good at it. I bet you could be competitive. Just so you know, a female who can bench press one hundred thirty five for six is exceptionally strong. A female that can bench one hundred and thirty five for one is really strong. Yeah You're strong. And you have a lot of potential then. a hold new flex there for sure for you. You wantan to try that I I mean, I have thought about competing. I mean, I don't know much about it, but I always think if I'm going to compete like I want to win. Yeah. Well I would love and we would all love compete in that That would be that would serve you in your body Y body would do a lot better with that. Let's do let's do fifteen power lift. I' have Doug send it over to you and then stay on this course and I'd love to hear back from you again I think you're doing it. I think you're doing for me. That would be right sure. That would I think you'd win. I Yeah. I want to hear you I want to hear your numbers after you go through fifteen power lift. I just want to hear where you're at. Yeah. You want to get back on in a few months Sure, Thank you for this challenge. and it's not like running focus. Totally. I' Let's go. great change fifteen fifteen power lift and let's see those lifts. I want to want to I want to check back in with you. Oh man. Okay, thank you. This is so exciting. I really have to thank you guys. changed my whole body and life, my brain I really thank you. You're doing great. it. You're doing great. can alsoesome. Yeah, I can't wait to check back in. We're making a lot of progress for sure. Thank you. You you great advice. reallyance to me. so Oh. All right, Alysa, We' see you soon. All right Thank you so much. All G job Juston, Justin nailed it. He sensed the competitive. That's what she likes. She's got the spirit. And as soon as we told her you know, pushed her in a competitive direction that was better. herer face lit up. like really good job picking that up Yeah. yeah, know she's gonna to do great. I'll tell you what's frustrating that she's young and after four months of no period, doctors like birth control. Yeah, why? I know. Especially since you got toa give it time to. Eespecially since they recognized that it was a stressing under ereatating type of deal, and then we've got her eating more. I don't understand it. There may be more stuff that we don't know, so I want to be very careful If this is all of the information, if it really was that the doctor's like it was stress and overtraining And they're like, but, you know four months without a period,' throw in birth control likeike I don't know if that's good idea. No, no. No, dude, it sucks, too, because I bet you she was right around the corner from that coming back. Dude, it could take a while. Yeah. Look, if you like the show, come find us on Instagram. It's Mine Pp Media. Thank you for listening to Mind Palmer. If your goal is to build and shape your body, dramatically improve your health and energy And maximize your overall performance, check out our discounted RGB superbundle at mindpumpmedia. comot The RGB superbundle includes maps anabolic, maths performance, and maps aesthetic. nine months of phased expert exercise programming designed by Sal, Adam and Justin to systematically transform the way your body looks