2653: Ten Ways to Dramatically Improve Workout Consistency & More (Listener Coaching)

17:53Sal Di Stefano:And so I almost didn't work out yesterday because of that.

17:56Justin Andrews:It's such like old man advice. I just catch myself. Dude, but I was having this conversation with my son because there's so much resistance in the morning and he's like so combative. And I'm like, you got to set yourself up. We got to get your clothes here. We got to have all these things in place the night before. I've learned to do that. Of course, I learned way later on. And then trying to convey that, it's difficult. But I wish I would have learned that earlier because, dude, it makes everything so much easier and more effective.

18:23Adam Schafer:It does. Next up, again, this is backed by data. Some of this sounds silly, but the studies show it works. Track your progress visually. Now, this doesn't mean you take pictures of yourself to track progress. This literally means, and I'll give you an example, if you have a calendar at home and you X off the days that you work out. And so every day you can look at it and you can see all the workouts stacking up for the week. Something like that, or a workout journal, or something you can look at and see, oh my God, I've gone seven weeks without missing a workout. Or I've hit 10 ,000 steps every day for 30 days in a row.

19:00Adam Schafer:It's also great when you miss one because you could start over and try and beat your previous best. These visual progress trackers, they have them on your phones now. There's a lot of them that you can do on your phone. They actually make a difference. The data shows.

19:13Sal Di Stefano:The best results I ever got is when I logged my workouts. And I didn't overcomplicate it. I literally just logged them in my notes, my Apple notes. I just logged what I did. Now, where that really served me, not only did you have that thing I could refer back, like, oh, wow, I've done 12 days in a row or done this. I actually could kind of peek back and see my volume. I'm like, okay, I see where I'm at, what I've been doing. Now is an appropriate time for me to add more. Or I go, I can go back in a week and go, oh, wow, I did a lot more this week than the previous week. Maybe that's why I'm feeling this way or not recovering the way.

19:44Sal Di Stefano:And so I, this is such a great one for consistency is to just log it. And you don't have to overcompete it. It doesn't need to be like perfect.

19:52Adam Schafer:No, just something visual. Yes.

19:53Sal Di Stefano:Something visuals that you can look back on it. And it's, it's another thing just pop. It's kind of like positive reinforcement too. Cause I'm going back. I'm like, oh, hell yeah. I've gotten 12 workouts in a row. We're doing good right now.

20:02Justin Andrews:Yeah, you're not always going to have somebody in your corner. To be able to refer to that, it's helpful.

20:06Adam Schafer:Yeah, next up is to leverage social accountability. So I'll give you guys a simple example of this. My wife right now is getting really consistent with her workouts. She works out alone, but she wanted some social accountability. So what she did is she created a text thread with a cousin and a friend, and in the text thread, all three of the women agreed to help each other be accountable. and it's a fitness thread. And it sounds silly, but this makes, this by the way, makes one of the biggest differences. In fact, when you look at people who went from inconsistent to consistent, you ask them, what was the thing that made the difference?

20:41Adam Schafer:Oftentimes, it's that social accountability. It's the people at the gym that recognize me. It's the group that I belong to. Here's the most powerful, hiring a trainer. Oftentimes, the value of a trainer, yes, they know what they're doing. They can train you properly. They can motivate you. They know how to talk you off the ledge when things don't go right, all that kind of stuff. but one of the values is that they're there waiting for you you have an appointment and that social accountability makes a big difference for people do you think there's a type of person

21:06Sal Di Stefano:that this really lends itself well because i think right because this was huge for me um and i and i've i've tried to unpack it before like man why does that work so well for me and i think it's because if if you consider yourself a uh high integrity person where if i

21:24Justin Andrews:say i'm gonna do something your bond yeah you don't want to let people down yeah i like that

21:28Sal Di Stefano:like some some people maybe that's not the the most valuable thing or that it's maybe it's not a high priority it's a very high priority for me like i always want to be known as somebody who i say i do what i say i'm going to do i don't embellish i don't i tell the truth like and so because i care so much about that me putting it out on social and saying i'm gonna which is like i've always been so hesitant to say what i'm gonna do on the podcast because i know once i say that you gotta do it i've got to execute because to me that's everything my word is everything and if i say i'm going to do something i don't want to be known as like oh yeah he always he talks a big talk he always says he's going to do those things like no no i want to i'd rather under under promise and then over deliver on what i'm going to say and so i i think this works really well for people that might be like nodding their head going like oh yeah that's me if you're that person do it this works really really well and it served me when we before we started this uh and i knew i was going to go after a big goal uh with getting in the best shape of my life when we when i documented on instagram i came out and said it socially i'm like okay i put it on the internet now i have to do it that was a massive accountability piece surround yourself with friends that can tell

22:37Adam Schafer:you look fat in those jeans that's what i do kind of uh next up is to reframe your mindset so i'll give you a couple examples of a of a reframe right one mindset says oh no sorry i can't have that pizza. Different mindset says, no, thanks. I don't want that pizza. One mindset says, oh, I have to work out today. A different mindset says I get to work out today. Uh, I deserve to be healthy like that. This reframing of a mindset makes a huge, huge difference. It's so empowering. The one I mentioned first is a big one, like saying, no, I can't versus no, I don't want. It sounds silly. Try it, try it and see how it feels.

23:17Adam Schafer:When I feel like I can't, I feel tyrannized when I feel like I don't want uh that's me making the choice and I feel empowered

23:24Sal Di Stefano:very very different well going back to like I think these these last two tips really serve a very particular person the person that this is so powerful to is if you treat your workouts as a punishment and there's a lot of people I'd say a vast majority of the people that I trained came from this place. They came from, I don't like who I am. I don't like the way I look. And workouts were these forms of punishment. And so this becomes really powerful to learn to reframe that as I'm taking care of myself. I love myself. I deserve to be healthier. I deserve to be fit like this. Versus I'm so bad. I'm so ugly.

24:05Sal Di Stefano:I'm so fat. Therefore, I do it. You have to get to this place. Yes. Because even if you have used that way, the old way as a temporary motivation, eventually that you lose that and you won't win. You rebel from it. Exactly. And so if you are the type of person that approaches your workouts and you know that you look at yourself and you say negative things and then you use that to motivate yourself, you've got to get to this place. You've got to get to a place at some point in your journey, or you'll keep falling off the wagon that you don't do it because you hate yourself. You do it because you love yourself.

24:44Sal Di Stefano:You have to. You absolutely have to.

24:46Adam Schafer:Yeah, when you hate yourself, well, nobody likes to hate themselves for too long. Eventually, it doesn't look like a missed workout. It looks like you stop working out. It doesn't look like, you know, I ate a couple cookies. It looks like I ate the whole box because you are rebelling from the self-tyranny that you've put on yourself. Uh, next up is the plan for obstacles, right? What does that look like? Well, I have a home workout, uh, and I know what to do if I can't make it to the gym. Uh, or, uh, here's an obstacle. Sometimes I'm going to drive to the gym and I'm not going to want to work out.

25:19Adam Schafer:So I have a plan. What does it look like? I do one exercise. Yeah. So I'm going to walk in, I'm going to do, or I'm just going to walk on the treadmill. You have plan B for when obstacles get in the way or, oh no, the babysitter, uh, didn't show up. Uh, it's okay. I have this workout I can do with my kids. They'll play over in the corner and I'll use this one kettlebell or these bands or whatever. When you have that, then you're okay.

25:41Sal Di Stefano:This one, this one damn near took me 40 years to get to. It took me a long time to get out of the all or nothing mindset and that there's going to be times when I just do not want to work out or I can't muster the energy to go all out. And giving myself the permission of those days are going to come. It's inevitable when the workout becomes no longer the priority. I've got a bunch of family stuff going. So giving myself that permission that if I really feel like that, okay, go in and just go do three sets of squats. It'll take you 10, 15 minutes. Just go do that. And I tell you, just having that plan for when those days arrive and come because they're inevitable.

26:21Sal Di Stefano:I think they're inevitable for everybody's journey. I can't tell you how many times that kept me still going to the workout. And then many times I just do that. And then I ended up wanting to do more and finishing and I ended up finishing and having one of the best workouts. Or sometimes I just get that three and I leave, but then I feel like, you know, at least I, I feel good that I, at least I did something in the gym and I didn't just not do anything or go the total opposite direction.

26:44Adam Schafer:Well, I had some clients that really struggled sometimes with work. They would get real stressed out or I trained surgeons who would be on call. And so, and I got them to be consistent. part of the reason why I got them to be consistent is they knew if they showed up exhausted that we would do stretching and we would go for a walk and we'd do mobility. They knew that if they showed up, the workout changed. Uh, they didn't have to skip. They didn't have to skip. Finally, uh, you change your identity. Um, this sounds silly. Uh, but I think Jamie Seltzer, I think said this on our podcast. Um, you identify as someone who prioritizes fitness.

27:20Adam Schafer:Uh, this kind of self-talk, he said that

27:22Sal Di Stefano:really well. He did.

27:23Adam Schafer:This kind of self-talk makes a big difference. So I'm, you know, you right now, you may be someone who hates working out, but now I am someone who prioritizes fitness. What does a person who prioritizes fitness do in this particular situation? Sounds silly. I know this, but you have to understand is the behaviors lead to the process being consistent, which leads to the results. So it's the behavior is at the root and at the root of behavior is their identity. And if you identify someone who prioritizes fitness, then you're going to prioritize fitness.

27:54Sal Di Stefano:And sometimes you have to say it even before you believe it. And then you say it enough times and then you begin to believe it. And then it becomes your identity. That's right. And so I think self-talk is so important. And I think if you don't practice saying that, no, I'm a person who just works out. I work out two, three times a week, whatever the number is. And again, commit to whatever you know you can pin to. And then you can build on that. You can always become, you can always start off as a person. I never miss, I always get at least one workout a week. And then you become a person who, oh, you know what?

28:23Sal Di Stefano:I'm always a person who works out two times a week. You can always build on that idea.

28:26Adam Schafer:Well, and imagine if you combine all these, right? You've got the visual check marks on the calendar. You're doing a little bit of workouts every single day. You got your friction-free environment. You're saying, I'm someone who prioritizes fitness. Then you look up at the calendar and wow, I haven't missed a workout in 45 days. I am someone who prioritizes fitness. That's where the power comes from. All right, I got it. I did not, I don't know why I didn't think of this. Josh, one of our editors, sent me some data on pasture-raised chicken. And I just, this is such a incredible epiphany. And I didn't, I never understood this when I was training clients, but I wish I did because this has to be one of the easiest ways to bump protein and cut calories that I've ever thought of.

29:09Adam Schafer:So if you eat, we know this with grass-fed meat, right? You already eat meat. Switch to grass-fed meat. Why? grass-fed meat is leaner and higher in protein. So you can eat the same amount, your calories drop, your protein goes up. Same thing is true for pasture-raised chicken. 21 % less fat.

29:26Justin Andrews:Wow.

29:27Adam Schafer:Wow. 21 % less fat in pasture-raised chicken. So if you eat chicken - I didn't know that. Yeah, if you eat chicken and beef on a semi-regular basis and you want to cut your calories, but you want to feel like you're not cutting your calories because you're eating the same amount and you want to raise your protein, just switch from regular meat to grass-fed and then switch from regular chicken to pasture chicken. No kidding. And everything's less calories and higher protein. You don't have to do anything. You're in the same amount. I didn't know that about chicken. You know what's crazy about it is - Well, of course.

29:57Justin Andrews:I mean, it makes pretty sense.

29:57Adam Schafer:It's so funny. When you have animals that are healthy, they're also leaner, just like humans.

30:02Justin Andrews:Better muscle, like, yeah, quality.

30:05Sal Di Stefano:Well, especially considering that when commercial farming, it's in their best interest to bulk their weight up at any means possible. I don't care if the bird is sick or not. I want it to be as abnormally huge because I get paid off of the weight of the bird. And so - And your margins get - Versus pasture-raised and grains.

30:24Justin Andrews:And yeah, they're not even eating like insects. And that was the best part too, even. And it's not what you mentioned, but like the quality, the eggs and like the egg yolk when they're actually going around and like eating like diverse food. It makes it a huge difference.

30:37Adam Schafer:Oh God, look, crack two eggs, one pasture-raised and one conventional. The conventional eggs now look sick to me. Yeah. There's like this pale yellow versus this like really vibrant. Now I'm going to tell you.

30:48Sal Di Stefano:I mean, we've been getting our chicken from ButcherBox for a long time. That's always been a part of my box. I know we've all talked about our own personal boxes, but we've been getting the chicken thighs from there forever. That's what we get. But I never even thought to compare the macros. It's crazy.

31:02Adam Schafer:Bro, you're weighing the same amount of chicken. You don't even realize you're eating less calories.

31:06Sal Di Stefano:I did not know that. And more protein.

31:07Adam Schafer:I did not. And you know what's cool? you know speaking of butcher box uh like talk about an easy way to lower your calories bump your protein eat uh meat that is a little higher in nutrients better fat uh you know fat fatty acid profile right more omega-3s less omega-6s and you save money because you pay for the box

31:25Sal Di Stefano:it shows up it also goes back to the other thing you said earlier too about uh remove friction yeah you know it's like it's one like how many times have you prepping yeah like how many times where you're going to get something for dinner that night. It's like, oh, you don't have anything. Therefore, you go order out or do something where this thing gets shipped to your house. And I mean, we have a deep freezer at our place. And I mean, that box comes in consistently. And I always have good meat in my freezer. There's never a time where that freezer gets completely empty. I always have overflow of that.

31:56Sal Di Stefano:So there's never an excuse that I don't have something that I could cook that's a healthy choice. Yeah.

32:01Adam Schafer:You know, we were talking about mindset earlier. and I had this wonderful moment yesterday when I got home from work. So I get home from work and it's like 5.30 and I'm tired. We sit in the studio with these lights or whatever so it kind of fries you a little bit. I get home and my kids are happy to see me and immediately I go and I start playing with the kids and my little ones want to play. They play this game called Magic Statue. It's pretty funny. I think they saw it on, what's that? Bluey, I think is the cartoon. Magic Statue. Yeah, it's actually a fun game, dude. Like what you do, when they act like they're statues and I put them in a part of the room and then I turn around and then they run and move somewhere else and I turn around and act like I'm surprised.

32:38Adam Schafer:Like, I thought I put you over there. They think it's the funnest thing. But it's an active ass game. So I'm tired and I'm picking them up and moving them around. And we played for like 45 minutes straight. Oh my God. So as I'm doing this, I remember there was a moment where I felt like kind of tired and like I wanted to do something else. And then I had this like automatic, it was weird. I wasn't even trying to do it. I had this mindset shift and I'm like, this isn't about me. it's about my kids I'm a I'm a parent a lot of my life now is about them yeah and I immediately it was so cool I immediately uh felt so so much gratitude and I just realized you know you think about how often parents struggle when they have kids because they struggle making that switch of it's it's all about me versus now it's not about me anymore and so they talk about it as a sacrifice you have to sacrifice your wants for your kids which i get that but i think if with the mindset if you go into it knowing like it's no longer about me it's about them yeah it doesn't feel like a sacrifice it actually feels like a blessing i think a lot of that has to i mean

33:44Sal Di Stefano:i i believe a lot of that has to do with age i just i really do i think that when you're when you're 20 something years old it's really hard to frame it like that you because you still for the most part are in a very selfish stage of your life you're still building your security early 20s right your brain isn't fully developed your brain isn't fully developed you're still building that foundation for your family or potential family you're still growing a lot as a man trying to figure your own way out and learn and become mature and wise you know you get to your 40 mid 40s and you're just at a whole different mind already so that that's so much easier for you or i or us to do that uh then i feel like the 25 year old dad who's in it

34:33Adam Schafer:like that's a tough i agree i do think though it's helpful to hear it oh you know i know what

34:38Sal Di Stefano:i mean no no i think i'm so glad you share it and we talk about it because i never had a place to listen, in my 20s, I didn't hear men in their 40s talking about the things. Especially men. Yeah.

34:48Adam Schafer:Yeah, you don't hear that too often from men. In fact, even from moms, sometimes you hear about like, you know, I don't get to do this or I don't get to do that anymore or I want whatever. And I get that. Like, I totally get it. It is a lot for other people. But if you really understand the mindset of it's not about me and it's about them, then you're in it and you accept, not only just accept it, then you start to see and feel the blessing of it all. and i know people hear this and it's like whatever but i promise you it's a season at some point no

35:18Sal Di Stefano:you'll look back and you'll be like i miss that time again another another part of being 45 is you've already seen four and a half decades go by you know how fast the decade goes so it's very easy for me to look at my son and go like dude i'm gonna blink and this time where he wants me to tuck him in bed every night will go i have no problem going to his room every night and laying down next to him for 10, 15 minutes while he lays there and we look at the ceiling or whatever like that. That does not, I do not feel like I'm sacrificing to do that. I feel like it's a privilege that I'm not going to get in five more years.

35:51Sal Di Stefano:So it's a total reframe. Put me at 25 when I probably couldn't wait to get on video games with my buddy or, you know, had some book I was trying to finish or worried about numbers and work. Like my mind would be somewhere totally different. And so hard to do that. I feel like at that age. So like, yeah, no, I cherish those moments, even when I'm exhausted and, and have moments doesn't mean I don't have moments of selfishness that creep in, but it's real easy for me to switch that the other way and go like, it changes everything. Yeah.

36:20Justin Andrews:I've learned that. Yeah. I have had to do the same thing and really just start it by going outside and shooting hoops and, um, you know, doing things outside actively and, and, you know, then they, well, where's dad, what's dad doing? And then they, they come find me. and then it's like it's an invitation it's like here i'm doing this let's let's instead of me coming in hammering i just get so sick of like coming in throwing everybody out having to be the hammer all the time it's like come join me dude let's have fun yeah and you know too because

36:49Adam Schafer:as your kids get older like think about like when they were little i bet you if you could go back and visit that you totally would totally yeah you talk to any parent as their kids get older like oh god yeah grandparents say this all the time soak it up they grow up real fast so hard to heal here when you're in the middle of all of it.

37:06Sal Di Stefano:Yeah.

37:06Adam Schafer:But it's so true.

37:07Sal Di Stefano:Well, I mean, that's the other thing that we brought up. We talked about this off air about you being at the age you're at. You're not quite grandpa age, but you could almost be.

37:17Adam Schafer:Are you kidding me? My dad was a grandpa at my age. Yeah.

37:19Sal Di Stefano:So think about that. And think about how grandpas are with their grandkids. They just, I feel like as a 45-year-old dad, you act a little bit more like a grandpa who's just so appreciative, you're calmer, you're chill. You know what I'm saying? Like it's a, it's a different vibe. This is why, I mean, I talked to all, I know we have our young staff. I talked to like a lot of my, my nephews and cousins that are much younger than me. And they're always asking about, you know, being an older dad and Oh, don't you wish that you were this? And I'm like, no, no, I'm, I'm so grateful that it played out the way it did, because I know that I'm, I know that I'm a, I know for me, okay.

37:55Sal Di Stefano:I'm a better dad in my forties than I would have been in my twenties, even, even as much as I would have tried to be one then, I think the headspace that you're at when you're older to appreciate all that little stuff. Totally.

38:08Adam Schafer:Okay, do you guys ever read the book 1984, George Orwell's book, 1984? I have not.

38:14Justin Andrews:It's very prophetic.

38:16Adam Schafer:It's a famous novel about propaganda. So the irony of this is hilarious. George Orwell's estate approves the retelling of 1984 from a woman's point of view. So let's just appreciate the fact that the most famous novel on propaganda will be rewritten to conform to modern propaganda. Why are they changing it? What? Is that real? I'm like, yeah, dude. They're going to, they've approved the rewriting of it for, so it's like, it's almost ironic. From a woman's perspective? Yeah, it's almost ironic that they're like, oh yeah, we'll change the story to meet this new, you know, or whatever. Just make a little adjustment.

38:55Adam Schafer:I know, it's such a classic.

38:56Sal Di Stefano:It'll probably do well. I mean, right? It'll probably do well. Maybe. Yes, it will.

38:59Adam Schafer:What are they going to add to it and change? I have no idea.

39:01Sal Di Stefano:I didn't read it, so I wouldn't know what they would change from it. Surveillance state. I mean, that's just - Bro, that - Sounds like it might just be a marketing strategy, too. Yeah. What a brilliant marketing strategy, right? You get a whole new - When was that book written?

39:13Adam Schafer:That's an old book. Probably 1984. Bro, it's wild. Probably in the 50s. No, no, no. 1984 was the future. Oh, yeah. That was the future of how everything was going to be - A surveillance state. Yeah. And so if you ever read it, bro, it will trip you out. It's too peril. accurate it is. Too parallel. You're talking about a 70-something. 1948. Okay, so how many years has gone by now? So what, 70 years? 60-something, 70 years? Yeah, that book, if you read it now, it's eerie. The predictions that he wrote in that, it's like, oh my God, half the stuff came true, dude. It's so - Was it a good book?

39:48Sal Di Stefano:Was it good?

39:49Adam Schafer:Oh, I mean, it's required reading in a lot of high schools and colleges. Oh, really? Yeah, that one, Animal Farm.

39:55Justin Andrews:Those shirts you've seen, like, make Orwell fiction again. Yeah. because it's way too accurate.

40:02Adam Schafer:Anyway, I got to tell you guys about... So we did an episode recently, maybe a couple of weeks ago, a week ago, where we talked about the best carbs for bodybuilding or for building muscle. People are so funny about diet. It's like religion for a lot of people. Did we get pushback on that? The zealots. Bro, the low-carb fanatics. It's not like we... I don't know what we said on there that would make some of them mad. I think we said that... Who dare you promote carbs? Yeah, it's easier to build muscle. You're going to be stronger if you eat carbs, this, that, and the other. And people are just – You know why?

40:37Sal Di Stefano:Because that group of people are angry because they don't get cake or cookies ever. I would be better than angry too. They're limited. It's angry. I'm angry.

40:45Adam Schafer:I read some of the comments on there, and they're just people like, you don't know what you're talking about. I've been low carb. It's been life-changing. Well, okay, good for you, dude. I don't know why it's so offensive to you. Yeah. What do you think it is?

40:55Sal Di Stefano:What is it about diet that has so many parallels to religion? What is that?

41:02Adam Schafer:I think it's because it's life-changing.

41:05Sal Di Stefano:Well, you're deciding to live your life according to a certain way of parameters, and you've chosen that way.

41:12Adam Schafer:The people who are like that found a diet or a method that in the moment, for however period of time. You're following guidelines just like you would a religion. Well, it changed their life. And also like a religion. Yeah, but obviously a false god. But they changed their diet. It changed their life. And now they want to preach it to everybody. And then they have people telling them, well, I eat carbs. I feel OK. No, you don't understand. No. You can't eat carbs. Or no, you don't understand. Like all plants are. You didn't do it long enough. Yeah. And it becomes this like weird conversation. It's really weird.

41:45Sal Di Stefano:I think it comes, I mean, for most people, obviously, there's always exceptions to rule. But I think for most people, it probably comes from a good place because it was just like, I think a lot of religious zealots, I don't think they mean to come off the way they do. Sometimes I think it's that it was so life changing for them, but they, they want other people to feel it, experience it and share it, you know? And so it's probably coming from that place. It becomes a part of their identity. Yeah. Is what it is. Yeah. But to get angry, I mean, I don't, it's so weird because we're, we're so do whatever you want.

42:17Justin Andrews:If you have issues with control. I mean, I think so. Let's be honest. Yeah. I, there's a study that came out. Those are the same people that wanted you to wear a mask.

42:25Adam Schafer:Oh, no, I don't think the same people. There's probably some crossover. Because I don't think they're the ones that, I don't think mask wearers were the carnivore eaters. Yeah, yeah. I think they might have been the vegan.

42:37Justin Andrews:Sorry. This is true. Different religion, Justin. Do a study on it. Different religion, Justin. I just, yeah.

42:43Adam Schafer:Just tried to meld to opposing religions. Well, that's going to get some people posted. I would love to see a study on that. Who is more likely to wear a mask in the car alone? Vegans or carnivore eaters? Well, we know the answer. Yeah. That's obvious. I'd put somebody on it. We got to do a study though. I don't know for sure. Anyway, speaking of studies, there was a study that looked at exercise and depression. And this study was pretty interesting. As little as five to 10 minutes of exercise a day showed a measurable reduction in depression.

43:19Sal Di Stefano:you know,

43:20Adam Schafer:five to 10 minutes a day.

43:22Sal Di Stefano:You know, these studies that you bring, I can't help but go like, all this is pointing out is just how fucking terrible we are. I mean, this is like pretty soon. Yeah. It's like, all you have to do is think about working out once a week.

43:36Justin Andrews:Visualize it. And you're going to gain muscle.

43:38Sal Di Stefano:If you stand up. Yeah. Yeah. I mean, that's, it's going, that it's getting, we're getting so sedentary and so out of shape that, that, I mean, any sort of attempt towards exercise has showing in studies positive change. I mean, when I hear that, that's what comes to mind. You're 100 % right. Not like it's that life change. It's just that that's how bad we are.

44:02Adam Schafer:No, no, no. To put it differently, a significant percentage of people's low to moderate consistent depression is a result of inactivity. It is not a chemical imbalance. that it's not genetic. The reason why you are depressed might just be because you don't move all day long. That's what this is showing. And getting up and moving for 10 minutes gets rid of a measurable amount of depression.

44:31Justin Andrews:Wasn't there a shift in psychology where they started to kind of implement that in education, where they're starting to really try and work in physical activity?

44:40Adam Schafer:Yes, because of the data on exercise and depression.

44:43Justin Andrews:It always seemed obvious,

44:44Sal Di Stefano:but it's like you know it it takes a while the hardest part for that person is that it they they have dug such a deep hole it seems it seems so impossible to climb out well that's why it's so good to hear right five to ten minutes right just a little bit yeah walk around the block or walk down the street and come back right just do that and that's probably the mistake that that person who is in crippling depression is thinking okay that's great i hear this exercise i need to do i don't want to go to the gym yeah i don't go to the gym i don't want to get out of my pajamas Yeah, exactly.

45:11Justin Andrews:Well, even the medications you'd hope would help usher their ability and willingness more to move, you know, to get up and do things.

45:18Adam Schafer:Well, that's, I used to train this. I trained this. She was a psychology professor. And we talked about antidepressants, enzolytics. And we had this wonderful discussion. And she said, Sal, one of the best ways to use those for people is just to get them to the point where they can do the things that help them. So sometimes people feel so down and out that getting off the couch feels like this insurmountable obstacle. Yeah. So sometimes the medications give the person just enough to get off the couch to walk around the block. And then the movement itself starts to contribute to them feeling better.

45:54Adam Schafer:And it starts to make them feel better, which makes them want to move more, which then contributes to you.

45:59Sal Di Stefano:Do you guys think that you have ever personally suffered from depression? Or have you ever had someone who's really close to you that's been in deep depression? have you ever felt that you think?

46:07Adam Schafer:I've never felt, I mean, I've been depressed, but I've never felt the kind of depressed that makes me not want to get out of bed. Yeah. You know?

46:16Justin Andrews:Yeah, I think back, I actually think I did at one point when I was out in Chicago and I really isolated myself, you know, from all my friends here, my family and everything. And I was still, you know, on this quest to build up relationships and friendships. And I just got to a point where I just kind of gave up and it was like really cold. It was really dark. It was like the winter. And I used that as an excuse to just hide in my room. I did that for months. Yeah. And it was until my friends were starting to kind of pull me out. But I didn't realize that was, I didn't realize I was going through that.

46:49Sal Di Stefano:Do you think there was like an event or a thing that happened that kind of tipped it to that point? Obviously, all the things you just listed probably compounded it or made it worse.

47:00Justin Andrews:Yeah, it was just, yeah.

47:00Sal Di Stefano:Did you think there was like an event that happened that kicked it off and set it down that path?

47:08Justin Andrews:I mean, I think it was more my separation from my old self and really just trying to recreate myself. And obviously, I had just broken up with my girlfriend of like four years. And it was just kind of a combination of a whole lot of life-changing events at once. and then use the excuse of like, oh, my God, it's so cold and I don't know if I can handle this place. And it was the woe is me thing for a little bit. And it got pretty heavy.

47:40Sal Di Stefano:How long did it last, you think?

47:42Justin Andrews:I think it was like a good two months probably. Oh, that's rough. Yeah. That's rough, too.

47:48Adam Schafer:I experienced depression a couple times when I lost someone close to me with cancer and then getting divorced. But the way that I tend to handle it, which I don't know if it's any better, uh, is I just don't let myself sit still because I don't want to sit still with how I feel. So I tend to do more and move more. I mean, that's probably good advice. Yeah. I don't know. I don't know if it's good advice. If maybe it would probably been better if I sat and felt what I needed to, so it didn't come out in other ways. I don't know. Yeah. Yeah. I don't know. So what about for you, Adam?

48:19Sal Di Stefano:Yeah. There's a,

48:20Adam Schafer:when you short sold your, yeah.

48:21Sal Di Stefano:Yeah. And what I, that's why I asked Justin, if there was like a thing or a moment and, and you said something that I think I totally relate to was, so I would, the way I would articulate it was that for the first time, something like shook my identity. Like I thought of myself as a thing. And for the first time, something in my life, like just totally like that, you're not that. And that for me was like this, I had this crippling anxiety of that. I didn't realize that I had of not wanting to be anything like my parents financially. And I had prided myself for so long for being so financially responsible.

48:59Sal Di Stefano:and proud of myself for that, you know, all the way to my mid-20s. And so to short sell my house, even though all the reasoning made sense and it was even a smart, didn't matter, it was the fact that, you know, I'm losing my house and people on the outside looking in now, oh, he's like his, like, and again, no one said this. No one thought that. Yeah, nobody thought this but me. But it caused this like crippling feeling of depression of I'm not, so it like shook my world because I identified as this thing so much. And then that got kind of blown up and disrupted. And I am not that, you know, whatever.

49:36Sal Di Stefano:And so it took a while to, it was a few months before, and I didn't want to do anything. I remember I didn't, I wasn't, I was unmotivated and so many things that I would be motivated to do. And I love to do. And it took a while to kind of shake that and be like, I'm not this thing, you know, I'm not a credit score.

49:54Adam Schafer:It's so crazy how you can play these games with yourself. Yesterday, my wife pulled out some old pictures, and there was an old picture of me. My cousin and I had just finished working out in his backyard. We're 15 years old. So I'm a 15-year-old boy, and we're flexing. Now I'm in my mid-40s. I look at the picture, and I remember that I'm 15. I look at myself, and I go, man, I thought I was so skinny. yeah i'm actually a jack 15 year old yeah i can actually say that now i looked at it and i will for a 50 if i saw a 15 year old walk around like that i think that kid works out yeah i thought i was so skinny i thought i was so my god said my body image was so terrible uh i was i believed it and you couldn't convince me otherwise it was so it's so weird i've had that i've said that i've

50:41Sal Di Stefano:had that same experience where i've looked back in a really old picture and i'm like man i look pretty damn good but i remember what that kid felt like that kid did not felt i mean i used to wear three t-shirts so i looked thicker and bigger and just like so crazy massively insecure about that stuff and then i look back and i'm like dude that's so wild the perception that you have of yourself but i mean that all i mean i love that i that you we all have dealt with that felt that know that because i also think that that understanding is what helps you with so many clients like clients yes so many of your clients struggle with the same thing whether now most of them it's the other side right it's not the i'm so skinny it's normally the i'm so fat you get it yeah but you get that feeling of like your perception is good and look at how many every day we do live callers at least one if not all of the live callers have some sort of this where they're like and then they send a picture and you're like yeah you know you look about you look great and it's so easy right for us to to look and say that to them but for them i i always wonder too like when they get off with us do they do they really go like oh i need to hear that i feel they're like set in yeah or do they or do they go like they're stupid yeah full of crap yeah yeah they're just being nice to me like i bet a lot of people don't even well you know what my big

52:00Adam Schafer:realization was with that picture it was that like oh i thought i was so skinny the other one was realizing that there's probably things now that I believe that are not true. There's probably things now. Yeah. And I, yeah. Like what are those things? Right. Think about that. Right. Because we're not going to know until later, right. Until we get wiser. Yeah. So you need to work out. But that's a good, say what? That you need to work out six days. No, no, no. I only work out a few days a week, but, but, but it's serious. Like that's a good realization to know is to know, like there's probably things I believe that are not true.

52:33Adam Schafer:and maybe a good idea to believe the people around me that I trust. Cheese isn't affecting me. Yep. You'll never give that up.

52:41Sal Di Stefano:I mean, I think that no matter, even though we can admit that we're aware of that and we shook that for the most part, because it's such a deeply rooted insecurity, there's still an undercurrent of it no matter what. Of course. So there's how you measure it. Like even your perception now of yourself with your majority awareness is still skewed. Sure.

53:03Adam Schafer:because that's an under that's the understanding it's like i know yeah yeah yeah so i mean that's

53:07Sal Di Stefano:and that's step one right is at least being aware that okay my my own perception is skewed on this i bet 90 of the people that would see me would probably think oh you're really fit you know

53:17Adam Schafer:all right i gotta bring up another cool study on uh depression lutein and zeaxanthin uh are shown uh to improve mental health and people have high amounts of them both of those are found in high amounts in like leafy greens or greens in particular. And in the study, it talked about bioavailability, uh, breaking down or cooking them increases bioavailability. So I immediately thought about, thought about the green juice from Organifi immediately. It's such a concentrated, uh, amount of those nutrients that you would normally need to eat a lot of vegetables to get that, uh, it's more and more as I start to read more of these stories.

53:56Adam Schafer:I've been looking up more and more studies on phytonutrients and nutrients that uh you know are in these things not necessarily essential like it's not a vitamin or mineral but still beneficial uh so it just keeps making the case for value value and it keeps making the case to me because we there's not like this uh smoking

54:16Sal Di Stefano:gun or one ingredient in that green juice that's like oh yeah the studies show this is whatever so amazing it's just like all of it is so good and there's a reason why every time i drink one of

54:26Adam Schafer:those i just feel good that's right i just i can't put my finger on it i was deficient before

54:29Sal Di Stefano:yeah and i think what i think that you're pointing out and what or what it's saying to me is it's like there's there's so many good things in it that it's probably affecting all of it a little bit that's right and that combination of all those things feeling a little bit better just makes you feel better when you drink that thing i katrina is bet the bet the better one of the two of us she carries consistent she carries those around in her purse like she carries the she carries What is she noticing? Skin? No, she just feels good. Her digestion feels good, her mood, her energy, all of the above.

55:00Sal Di Stefano:And so it's like one of those things that she just is really good about. If hours have gone by, maybe she hasn't eaten or haven't done anything, we're flying, she'll shake that up. She'll add it into a water bottle real quick, shake it up and drink it. And it's like, you know what? I could be better about doing that because I experienced the same experience. I just haven't disciplined myself to be as consistent with carrying it everywhere we go. So she's really good at both.

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55:55Justin Andrews:First question is from SimpleNotEasy. I love your guys' programs. I do see people comment about how Arnold presses are a terrible movement. I do see you guys have them in your programming. How do you feel about the negative comments? I've never seen those people are idiots.

56:12Sal Di Stefano:We ignore dumb people.

56:12Adam Schafer:Next question. I've never seen anybody have a negative comment. I picked that question because I'll address it, although I've never seen someone have a comment. You've never seen negative comments? About an Arnold press? Have you?

56:25Sal Di Stefano:I mean, you have to be, I think they're probably assuming that it's just somewhere on Reddit. Maybe. Oh, man. So here's why Arnold,

56:32Adam Schafer:here's what makes Arnold presses valuable. A traditional shoulder press will come down here. An Arnold press with a supination, what it does is it allows for a deeper range of motion. That's all. The supinating hand with the dumbbell just allows for a deeper range of motion. And the data on range of motion and muscle building and strength and stability is clear, clear, clear. A greater range of motion contributes better to muscle growth. It contributes better to stability and health. And when it comes to the shoulder joint, the shoulder joint is a complex joint. And you want to train it through its full ranges of motion.

57:07Justin Andrews:It's a spiraling diagonal movement it's capable of. And to be honest, I think stopping here in this rigid position adds a lot more unnecessary force on the joint.

57:20Adam Schafer:So this is annoying. I hate it when fitness, I don't know why I want to call them experts, but fitness people will say a comment.

57:26Sal Di Stefano:Well, hey, this is a good thing to talk about because this is what AI is kicking off. Yeah, so it says the Arnold press, while popular,

57:33Adam Schafer:has received negative reviews due to potential shoulder injury risks and questionable effectiveness compared to standard shoulder presses. Some fitness experts argue that the rotational movement can strain the shoulder joint, especially for those with existing shoulder issues or those attempting to lift heavy. So this is what's silly. You strengthen - The caveat of preexisting conditions too. You strengthen what you train. First off, if you can't perform an exercise with good stability and control, then you need to don't do it and figure out a way to be able to do it or get yourself to be able to do it because something's holding you back.

58:09Adam Schafer:But if you could do it with good technique, good stability, it's going to contribute to healthier shoulders. In fact, cutting your reps short and building strength in a short range of – That's more dysfunction. Way more dysfunction, especially in the shoulder.

58:22Justin Andrews:Where else are you going to get that kind of loaded rotation, I'll ask, because if you're not training that and you're not training the strength capability of your shoulder to be able to go through that normal function, you're limiting yourself to the point where you're not going to have that kind of recruitment to be able to stabilize and maintain strength in your joint.

58:44Sal Di Stefano:I mean, I don't know how many tens of thousands of programs we've sold, and we do have Arnold Presses in a lot of our stuff. Almost all of them. And we have a customer service team that helps people customize the programs if they have problems or issues, and we handle those.

58:59Justin Andrews:I've never heard a complaint about that.

59:00Sal Di Stefano:I've never heard somebody complain about that. I mean, and the only person that if I had a client who had a recent shoulder injury, then maybe we're not doing something like that. But if you can do this, you absolutely should do this. It's a natural movement. It's good. And the idiots that are saying otherwise are just that. They're idiots.

59:22Justin Andrews:Next question is from Coach Maria Kelly. What is the ideal mindset to have for people starting their health and fitness journey?

59:30Adam Schafer:The best mindset, growth mindset, so that's general. What does that mean? That means you know you're going to stumble. You know you're going to hit some roadblocks. You're going to take a few steps back, but that's okay because you're going to learn from them. But generally speaking, you want the mindset with fitness that you are someone who deserves to be healthy. You are someone worthy of being cared for. Exercise, workouts is a form of self-care. diet is nourishment for this body that you live in. That mindset will lead you in the right direction. Now, the wrong mindset is I hate myself. I don't like myself.

1:00:10Adam Schafer:I'm going to go to the gym. I'm going to punish myself. And food is about restriction because I don't deserve to eat that or I shouldn't eat that. That leads to absolute failure.

1:00:19Sal Di Stefano:I also like what you said earlier, I think is a powerful one, which is process focus and not outcome focus. So having a mindset that is focused on the process versus thinking about the desired outcome, right? Oh, I want to be 30 pounds lighter, or I want to like, that's focused on the outcome versus like, hey, I want to be somebody who trains three days a week consistently for a long time. And what does that lead to? Yeah. And what that will lead to is ultimately those goals, but focusing more on the process of getting there and not worrying so much on the outcome. I think that is a very powerful mindset.

1:00:55Sal Di Stefano:it's kind of like similar to what you you preach and we've made shirts about years ago which is the you know chase health and aesthetics follow you know try to become have a mindset to become a healthy person and a byproduct of becoming a healthy person is somebody with a lower body fat with strong muscles that are mobile and capable and so a mindset that is focused on health versus this like body fat percentage or looking a certain way you it'll better it'll better serve you to go to be health focused.

1:01:25Justin Andrews:Next question is from chef Kyle Bowett. What is something I can do during long rest periods? I want to avoid phones as much as I can only tracking sets.

1:01:35Adam Schafer:This has always been interesting to me. I had clients stare at your eyelids. Yeah. I had lots, lots of clients like this where they were like, what do we do? What do we do? We're just going to rest. But I get, I get it. Like, what do I do during long respiration? So a couple of things you could do. You could either visualize, you could read, you could write, you guys don't do that bullshit you don't have music you read? really? that's when I read studies or scripture I contemplate

1:02:02Sal Di Stefano:or I think about the set I'm listening to music my head is down and I'm visualizing the next set that's simple and I'm actually enjoying and saying this is a good time for me to be away from my phone and not look at that screen that I already look at all day long

1:02:22Justin Andrews:Be in it and be there, be present as opposed to somewhere else. It's the only time you can really be that focused.

1:02:29Sal Di Stefano:And listen, I think this is kind of an important topic right now because we live in this time where we don't know how to be still and we don't know how to – we need to be distracted at every moment to the point where we have questions like this where what do I do with the two-minute rest in between? Maybe this is a good time for you to practice. you don't need to do anything yep and and be still and be quiet and uh i mean and i mean it's there can be a form of meditation within lifting too like i i love to lift where i'm not actually pushing that hard and i don't need to be even that focused necessarily on the lift and maybe i'm just being at peace and being in my body and being grateful and and of where i'm at in my life and what I'm currently getting to do in that moment.

1:03:17Sal Di Stefano:Like, I don't know.

1:03:18Adam Schafer:I tell you what, like for me, my workouts, the in-between sets, the rest periods are where I come up with 90 % of the content that you're on the podcast. I come up with in-between sets. I have the most creative thoughts. So I like to read, I like to write, I like to pray and I like to read scripture. And I just, because of the movement, because of the workouts, I just have this really, I just feel like I can think really clearly and well. So the reason why I'm communicating that is for people who are like professionals who like to be efficient. And if your phone is a distraction, bring a notepad with you.

1:03:55Adam Schafer:And in between sets, write ideas down and watch what happens 10 minutes into your workout.

1:04:01Sal Di Stefano:The reason why I'm okay with you doing that, and I think that's a good exercise for you, is because it reminds me of Paul Cech who would do art. He'd paint. And he'd paint. And that, like, what you just, this is your art. Yeah. Your, your Mona Lisa is this podcast and the content that you bring to this and you have a passion and for that art. I mean, you're great at it. Uh, it's what you bring to the table. You enjoy it. You've said out of everybody, like, I never want to stop doing this podcast. The money doesn't matter. Nothing matters, but you, and you thoroughly enjoy it. So a part of you reading for it and prepping for it is a part of your art form and a part of relaxation for you in a form.

1:04:43Sal Di Stefano:you know what I'm saying so that makes a lot of sense that you have found that as something you do in rest periods um and so I I I would encourage if this person has some sort of form of art that they enjoy and they they think about that too well I think that's okay but I do think that this the this last word is a good thing some people I think that's an important skill to learn to be be at peace with yourself.

1:05:08Justin Andrews:It's a lost skill. And I want to study that, you know, proves the value of boredom and like what your brain actually is able to filter through and what kind of connections you can make just by allowing that space for your brain to actually, you know, be at rest and figure things out.

1:05:27Sal Di Stefano:Yeah. I don't like, this is a trait I don't like about myself that I've noticed in the last decade and a half of, I have become addicted to being distracted in waiting in lines, going to the bathroom, doing so that because of the phone. And so sometimes I will intentionally not do it and just, and like, cause I'm like, I don't want to lose that. I can't, like, I can't be at peace with myself for four minutes. Like that's not, I don't think that's healthy. And so I also would -

1:05:57Adam Schafer:We hate it by the way. I brought up that study, humans hate it. they've done studying they have people sit in chairs it's uncomfortable and they give them the option to shock themselves or sit there and people will shock themselves they'd rather shock

1:06:08Sal Di Stefano:themselves i feel something but you gotta be there's something to be said about like i mean i know i know buddhism practices this and like in monks right they just sit there learning to be completely at peace like that there's something about that as an art form in itself and learning

1:06:23Adam Schafer:you guys think it's not you can always stare at weird people yeah do you guys think that a gym that today that this might actually become valuable if a gym said no phones?

1:06:33Sal Di Stefano:You're not allowed to have a phone on. I'm sure there's actually one that's already doing it.

1:06:36Adam Schafer:I'm wondering if that would be, like if people would actually value it.

1:06:39Sal Di Stefano:The only reason I'd want is for music.

1:06:41Adam Schafer:I bet you there are already in the gym that's doing it.

1:06:42Justin Andrews:You're right, music would be the only thing. Yeah, but I mean, if you could have, you know how they have those headphones where everybody kind of tunes into their own station? You ever seen those raves where people have their own? That's so stupid. People aren't dancing. They're like, oh, you're listening to what I'm listening to do. I'll have a gym like that

1:06:58Adam Schafer:I think it's almost it's so funny I bet you if you did like a kind of a hardcore gym where you can't be on your phone no headphones either you listen to the music and we're in here working out and that's it I bet you because I would sign up for that I actually would love that I'd be like yeah I'll go to that gym

1:07:16Sal Di Stefano:CrossFit's kind of like that CrossFit's very community driven I don't see at least it's been a while since I've been in CrossFit gym but nobody had phones out the amount of people I see in gyms

1:07:26Adam Schafer:filming themselves while they're working out. And none of them make a living out of this. These are just regular people filming and posing and stuff. I mean, they're trying to, though. I'm like, oh. They're trying to shame these people back to normal.

1:07:39Justin Andrews:It's like, it's too far gone, dude. Knock their phone down. Yeah, kick their stand over. Prick. We need more bullies. All right, Doug. We do. Next question is from Briar Bennett. I'm becoming a personal trainer, mostly because of you guys, and just landed my first client. What steps should I take from here?

1:07:58Sal Di Stefano:We couldn't talk you out of it, huh? So many episodes. Talking trash.

1:08:04Adam Schafer:Well, here's what you do from here. Just remember this. The most important thing that you can do for a client is help them develop a relationship with fitness where they want to do this for the rest of their life. So that's the most important thing. You don't want to plug our course, huh? Huh?

1:08:19Sal Di Stefano:Well, I do. Sal doesn't like money at all. forget that we made an entire course around this exact question well i mean it applies i'm assuming

1:08:29Adam Schafer:they have our course because they said mostly because of us doug can doug can look it up you

1:08:33Sal Di Stefano:better do you check doug because i'm going to shame this person if they don't so uh but but i but i think if they do you think they're asked this question if they don't have the course because i feel like if you have the course you would know a lot of things for you to be focused on because we cover all that stuff maybe yeah i think so the outline doesn't find out for me right now

1:08:47Adam Schafer:You might be right. But, you know, it's true. Like their relationship with fitness is the most important thing that you can develop with them. So what does that look like with the first steps? Well, the workout's enjoyable. They feel like you're happy to see them. They don't leave the workout like they got beat up. They leave feeling good. Their joints feel good. They want to come back for more. That's the most important thing you can do. And it's the most important thing you can always do with your clients. If you can get somebody to want to work out for the rest of their life because they've just had this incredible experience for the last year with their trainer, like, you totally win.

1:09:22Sal Di Stefano:I won't be a complete dick and just shame you if you don't have the program. I will give you advice here. And one of the luxuries about only having a client or two is they become your whole world because they are your whole world at this time business-wise. And so, man, find every way to over-deliver on service and value. and you know we i was just meeting with all of our trainers and you know obviously they've learned from us they have all they have gone through our courses we've taught all the things but then i'm even challenging each of them i'm like you look at each other and pick up what others are doing really well that you might not be doing and then ask yourself what can i do different to separate myself and i remember great examples of trainers uh had some trainers that heated up towels and so when your client came there for work they had this nice warm towel when they first walked in Did you really?

1:10:12Adam Schafer:Oh, yeah. No. When they microwave the towel?

1:10:14Sal Di Stefano:Yeah, yeah. He had like one of those little microwave oven things that were like massage therapists have. And he did the, and it was inspired from that talk that we had where I was just like, you are trying to, especially in a company that, you know, you have, everyone follows the same protocol. And so it's like, how do you separate yourself from that? If we all follow the same meal plan apex, we all follow the same kind of program. It's like, how do you then separate? Well, you have to learn to go above and beyond. I'm like, in this day and age with AI and all the tools we have, like what separates you?

1:10:44Sal Di Stefano:I don't know. Maybe you, every other day you send your client a healthy recipe. AI can generate it for you for less than two minutes. You just prompt it. And then you, and it's like, here's a healthy recipe for chicken. I mean, do little things like that, that this person gets this wow factor of like, wow, this is, I know I pay this guy to write my diet and train me and motivate me, but I didn't know I was going to get recipes. I didn't know I was going to get a warm towel. I didn't know I would get a happy birthday or like he didn't, I didn't know he was going to know my husband's thing was coming up.

1:11:12Sal Di Stefano:Like you just think like that. And right now you have that time to be thinking of all the ways to over deliver. And then, you know, you need to buy our course, bro. Cause you don't have it. Yeah. Yeah. Justin did shoulder rubs. I think I did. Anyway, the best resize people.

1:11:29Adam Schafer:Yeah. Look, if you like our show, come find us on Instagram. You can find us at mind pump.

1:11:34Justin Andrews:Thank you for listening to mind pump. 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 Super Bundle at mindpumpmedia.com. The RGB Super Bundle includes MAPS Anabolic, MAPS 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, feels, and performs. With detailed workout blueprints and over 200 videos, The RGB Super Bundle is like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price.

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