2726: Fitness Rules Change After 40 ! Try These "Must Do's"

In short

Mind Pump: Raw Fitness Truth - Episode 2726 Summary

Podcast Overview Podcast Title: Mind Pump: Raw Fitness Truth Hosts: Sal Di Stefano, Adam Schafer, Justin Andrews Episode Title: 2726: Fitness Rules Change After 40! Try These "Must Do's" Episode Description: Discussion focused on fitness advice for those over 40, listener coaching calls, and various topics related to health, fitness, and personal development.

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Key Highlights

Fitness Must-Dos After 40
Introduction to the Topic (2:59)
The hosts discuss how fitness needs change after the age of 40.
Highlights the importance of adapting workouts to suit age-related challenges.

Tamping Down Inflammation (25:01)
Discussion on using fatty acids to reduce inflammation, emphasizing the health benefits associated with them.

Listener Coaching Calls
Coaching Call #1 (59:02):
Focus on tracking macros and finding maintenance calories.
Importance of flexibility in diet and not stressing over perfect tracking.

Coaching Call #2 (1:12:37):
Exploring gym usage as an emotional coping mechanism.

Coaching Call #3 (1:22:51):
How to effectively plan workouts to produce lasting results and build self-confidence as a trainer despite personal struggles.

Key Fitness Principles
Mobility Issues:
Increased likelihood of mobility issues after 40, often due to inactivity or repetitive strain.

Effective Exercises:
Emphasis on compound movements (e.g., squats, deadlifts) over isolation exercises for maximum efficiency and results.
Alternatives, like box squats or trap bar deadlifts, for those unable to perform standard movements.

Dietary Recommendations
High Protein Intake:
Advocates for a high protein diet (approximately 1 gram per pound of body weight) as crucial for muscle maintenance and fat loss, especially as one ages.

The Role of a Personal Trainer
Encouragement for listeners to work with a coach for effective guidance in their fitness journeys.
Importance of having a coach to navigate personal struggles and enhance accountability.

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Discussions on Personal Development

Balancing Life and Fitness:
The necessity of finding a balance between fitness goals and everyday life, especially for parents.

Confidence in Coaching:
Navigating personal body image issues while training others.
Emphasis on vulnerability and authenticity in coaching to build trust with clients.

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Conclusion The episode emphasizes that fitness after 40 requires a strategic approach, particularly focusing on mobility, proper nutrition, and effective exercise. It also highlights the importance of personal experience and authenticity in coaching, encouraging trainers to relate to their clients' struggles. By adopting a flexible mindset towards fitness, listeners can achieve sustainable results while navigating the complexities of life.

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Transcript

Automatic transcript. May contain errors.

0:00If you want to pump your body and expand your mind, there's only one place to go. Mind pump. Mind pump. with your hosts, Sal DiStefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness, health, and entertainment podcast in the history of the universe. This is Mind Pump. In today's episode, people called in and we coached them on air. They needed help with fat loss and muscle gain and fitness, and so we got to coach them. But this was after the intro. Today's intro is 55 minutes long. Now in the intro, we talk about some of those things, fat loss, muscle gain, diet, nutrition, current events, family life.

0:39It's always a good time. By the way, if you want to be on an episode like this, submit your question, send it to mplifecaller.com. That's where you go, where you can post your question and then we might have you on. It's a good time. This episode is brought to you by some sponsors. The first one is Fatty 15. This is a fatty acid supplement shown to reduce inflammation, improve cognitive function. It's not fish oil. It's totally different. It comes from dairy. I've been using it. In fact, I talk about on the podcast, some of the benefits that I've noticed from taking it. Go check them out. This is the future of fatty acid supplementation.

1:12Go to fatty15.com forward slash mind pump, and you can get an additional 15 % off on their 90 day subscription starter kit. If you use the code mind pump, this episode is also brought to you by crisp power. These are protein pretzels, 25 to 28 grams of protein per bag in delicious flavors. Go to crisppower.com. Use the code mindpump10, get 10 % off. Black Friday sale starts right now. All MAPS programs, all bundles, all guides, all mods, everything is 60 % off. We only do this once a year. 60 % off. Go to mapsfitnessproducts.com. Use the code blackfriday for the discount. By the way, we'll be giving away some prizes Every time you get something, you can enter into, or you get entered into a contest.

1:58Two people are going to get a one-week stay at the Mind Pump Park City House. One-week vacation, plus$1 ,000 for travel. Five people are going to get three months of one-on-one coaching, and ten people will get three months of concierge coaching. Again, mapsfitnessproducts.com. Everything's 60 % off with the code BLACKFRIDAY. Here comes the show. T-shirt time! And it's T-shirt time. Ah, shit, Doug. You know it's my favorite time of the week. Three winners this week. One for Apple Podcasts, two for Facebook. The Apple Podcast winner is Capital Property. And for Facebook, we have Wade Steiner and Brian Domini.

2:35All three of you are winners. Send a name I just read to iTunes at mindpumpmedia.com. Include your shirt size and your shipping address, and we'll get that shirt right out to you. All right, real quick. If you love us like we love you, why not show it by rocking one of our shirts, hats, mugs, or training gear over at mindpumpstore.com? I'm talking right now. Hit pause. Head on over to mindpumpstore.com. That's it. Enjoy the rest of the show. Fitness can be hard. Definitely hard. A lot of people have struggled with it. But when you're over 40, it gets a little bit harder. What's the deal? What do you got to do?

3:09We're going to talk about the must-dos. Look, if you're over 40, you want to get fit, healthy, build muscle, build strength, get lean. We're going to help you out right now. All of us here on the show are over 40, so we have some experience. Let's do it. we're all over the hill. We are. Do you really believe it gets harder? I think it gets different. That's a better way to play it. I think it gets different. I like that better. I like different. Which makes it harder in the sense that, you know, a lot of the information that's out there gets communicated to people or from people who I don't think have a lot of experience like this.

3:41So as personal trainers, if you train for, you know, five years or more, majority of your clients are going to fall in this age range. And you start to figure this out, right? So if you're a young trainer, you probably are going to go through what I went through early days, which is I had these preconceived notions. And then I started training a lot of people over this age group, which, you know, different challenges. They're different stages of life. And I had to kind of piece things together. So you learn it that way. And then also as you age yourself and life changes, there are some considerations.

4:10That's all that you need to take into account. I think like your behaviors are just more cemented at this point. like you've been running like the same playbook for a really long time and what's worked for you but you know might not be working at the rate it was working uh in the very beginning so i think it's a bit like parenting i think parenting in your 20s versus parenting in your 40s i feel like the things in your 20s that you have to your advantages you don't need as much sleep you can run around like crazy get away with a bunch of stuff maybe not the perfect diet all those things like that but what comes with margin of errors is a ton of wisdom right so i might not be able to run around with my son like I probably could have when I was 20 years old, but I'm a lot wiser at 40 than I was at 20.

4:50I think fitness is kind of similar too. Like you, by 40 years old, most people, especially if you have made any attempt to make good choices around eating or exercise and learn some things about yourself and about your body and about being healthy, I think the wisdom trumps the physical capabilities of the youth. So I think that physically you can make the case, right, for why it's harder. Yeah, I think let's start there, right? Let's start there because there are some, there are definitely generally speaking, so it's not true for everybody, but generally speaking there are some physical, I don't know, for lack of a better term, challenges that you'll encounter more often as you get into your 40s than you would have in your 20s and maybe 30s.

5:34And at the top of that is mobility, right? So you can have mobility issues in your 20s, but you're typically more likely to have those issues in your 40s for a number of reasons. Primarily because by the time you're 40, if you've been inactive for the last 20 years, mobility just gets worse. So if you've spent the last, you know, 5, 10, 15 or more years just going to work and sitting at a desk. It's the fixed positions. Yes. You're going to have some mobility issues that are more challenging versus somebody's 25. Even if you were active, let's be honest, because you're going to do repetitive things in your job.

6:11I mean, I would consider you a very active person your whole life, but you would also probably admit you have mobility stuff, right? So even if you were an active person, you still tend to get these mobility issues creep up on you at 40 just due to repetitive movements. That's right. That's right. And potential injuries that accrue and stuff like that. I would like to start with this because what you'll hear on our podcast and what you'll hear from smart fitness coaches and trainers are the benefits of certain exercises, right? So when you have – there's just a lot of exercises, probably 1 ,000 or more exercises that exist in strength training, but they're not all equal.

6:50Some are more valuable than others. In particular, some are more valuable when it comes to what you could label as bang for your buck. Like you want to build muscle, burn body fat. You want to get good results. There are exercises that are worth 100 points, and then there are exercises that are worth one point. That's not saying some exercises are worthless and others. Exercises applied properly for the right reason are very valuable. But generally speaking, if you want to go to the gym and spend 30 minutes working out, you want to pick the exercises that are going to give you the most bang for your buck, the ones that are going to produce the best results, that are going to give you the most muscle and strength and fat loss and mobility and health, right?

7:28And among those exercises, generally speaking, are what are known as gross motor movement, compound lifts. These are lifts that involve more of the body, typically two or more joints. So a single joint exercise would be like a curl. A compound lift would be like a row, okay, to give you an example. So compound lifts. And then if you kind of narrow it down, there are some exercises in that category that are just phenomenal. They just give you great results. And chief among them is a squat. a squat and squat variations, barbell squat in particular, is phenomenal. Now, the challenge with the barbell squat is if you're listening to this and you're 42 and you haven't been squatting properly for a while, you're not going to be able to get under a bar and do a proper barbell squat.

8:17The odds are very low. You're not going to have the mobility, the control, the stability. It's not going to look good. It's not going to feel good. Your risk of injury is really high because you don't have the ability to do it properly. And so you have to kind of work your way toward being able to do this amazing exercise. And so what I'd like to do is provide a alternative to a traditional barbell squat that is almost as good. That is a lot easier to perform from a skill perspective. And that's a box squat. A box squat, a barbell box squat is a great alternative to a barbell squat, traditional barbell squat.

8:52And that's essentially, it's the same thing as a barbell squat. The only difference is you've got the bar on your back, and you slowly sit down on a bench, pause, and then stand back up, versus there's no bench underneath you, and you go up and down. It's a great substitute exercise. Well, I would say that's probably where a majority of my clients spent their time when we first – I can't recall too many clients. You just barbell squatted around? Yeah, I barbell back squatted right out the gate. Very, very rare. I almost always started with box squats or a lunge or a step up was probably the three go-to movements that I would start most people with.

9:30Now, what I'd always convey to them that I think is important to the listener is that a deep barbell back squat is the goal. Yes. And so, of course, you're 42. You've either never done it or it's been a long time since you've done it. So you're not going to hit the goal right out the gate. We're not going to get there maybe right away. but we're going to do some other alternative movements right now while we work on your mobility with the end goal of, I want to get to be able to get you strong in a deep barbell back squat. Some of my clients were with me for years and we never even got there. That doesn't mean it was a failure because we got, we progressed in a lot of other areas and saw tremendous success.

10:07And they saw all kinds of great results in the pursuit of trying to get there. And I think a mistake that people in their 40s tend to do when they you know they hear that they can't barbell back squat or their low back bothers them or their doctor told them never do it yeah never do it they just they just throw it to the side and be like oh that's for when i was young i'll never do that again and it's like no that's a terrible attitude towards it the goal should be to get to that place yeah well with each one of these types of exercises there's risk reward and there's ways to kind of modify it.

10:40So for that instance, like that stretch reflex, like it just adds a ton more risk and force that you have to account for. So to mitigate that and then be able to, you know, focus on, you know, those different components of that, the eccentric part, and then now just the concentric part to come back up and to organize that, you're still putting a lot of work in the direction of doing a full squat. So same thing with the deadlift in like a trap bar. Yeah, I was just going to go there, Justin. Deadlifts is right up there. If it's not as good as a barbell squat in terms of banging for your buck, it's definitely second.

11:17It's a phenomenal exercise. I mean, you're picking something off the ground. Strength, it'll bulletproof your back if you do it right. It'll give you a really strong, stable back. It works the hamstrings, the glutes from an aesthetic perspective. It gives you great visual results. But a barbell deadlift, it's a high skill exercise. Again, like to your point, Adam, you work your way up to it to be able to do it. But right out the gates, you're probably not going to be able to do it properly with good technique and good form. But an easy variation is a trap bar deadlift. Most people can grab a trap bar with appropriate weight and do a deadlift variation with good technique.

11:58I also would say that I got more of my clients to deadlift than squat. So maybe you didn't have great squat mechanics, but through the trap bar or Romanians to eventually full deadlifts, that's an easier, I think, pathway than a barbell back squat. There's a little bit more complexity to the barbell back squat and a little more difficult. So deadlifts became a far more popular exercise with my clients just as far as the pathway there was easier. And I would argue that it's as good or more valuable because you work the entire posterior chain. And since most of the issues that you're dealing with clients are anteriorly driven, right?

12:38So they have the rounded shoulders, the forward head, a lot of this dominance in their front because we do everything in front of us. So strengthening the backside directly opposes all those postural deviations. So I found that being one of the most valuable, if not the most valuable exercise. This is why I always like to make the argument about the deadlift being – I know we talk about the squat being king, and maybe that has a lot to do with the complete organization of the muscles and the core stability and the requirement of a deadlift is why you could probably put it at king. But it's a very close second is that deadlift for all of its benefits and also its ability to get even a beginner lifter there too.

13:17Totally. And then overhead presses I would place as very important. Which is the squat of the upper body. Yes, and it's also a skill people tend to lose. I remember as an early trainer having clients hire me in their mid-40s, and they were unable to fully extend their arms above their head. Like, they'd get them up there, and they'd have to kind of arch back and have this kind of – and so an overhead press is a great exercise, but if you can't perform it without feeling tension in your low back, without not being able to straighten your arms out, a great variation alternative is a hold. It's literally get a weight that you can straighten your arm out over your head, brace your core and hold and just hold it there for 20 to 30 seconds isometric overhead press and that leads to being able to do an overhead press properly and it was one of my go-to movements for people like this i literally put them in position have them brace their core extend their arms up hold their position nicely hold it for 20 to 30 seconds that was the exercise just bringing back familiarity i think a lot of times like when your body isn't exposed to uh load overhead for instance, you just lose the ability to immediately understand and organize in a way where you're going to be able to stabilize that, know, you know, how to keep that from, you know, crushing you.

14:33So your body just wants to compensate immediately with that and like, you know, use other means to compensate and get it up where, you know, to be able to just hold that there, it's the base for, okay, I have load overhead. Now, how's my body going to be able to hold that to stabilize it if you figure that out you know pressing it to that point becomes a lot more easy i'm trying to draw back to my clients and and and determine whether the overhead press was the first thing to go or squats meaning i think even like younger clients i found lost the ability to bring their arms interesting yeah yeah well when you think about it you still got a squat on the toilet up off the ground out of like there's not a lot of things like fully extending yeah where you need to fully extend your out in front yeah exactly out like out in front i mean maybe you have to put some cups away in the cupboards that are like here but here i mean you're probably more likely to lose that earlier than lose this even the full range of motion squat well what's just for people listening right now, these are fundamental, you know, parts of human movement.

15:46So your body's supposed to move this way. Once you start to lose this, these capabilities, cause you don't do them. So much dysfunction sets in. Okay. So, so this is where you start to feel pain. Yep. This is where you start to move. Like your movement patterns become less efficient. What does that mean? As you're moving, it takes more work to get your body to do things. And so you just don't feel as good. Once you correct these, you just feel like, Oh my God, I just, everything just opened up. I feel amazing. So what we're talking about is he practice these, you're going to feel a huge difference in just everyday life.

16:17Uh, not just from the strength increases, but now you can do these movements that you're supposed to be able to do. Um, I'm going to move to diet now. Uh, here's a must do this. This is important for everybody, but the older you get, the data is showing it's even more important is to eat a high protein diet. A high protein diet is actually more valuable as you get older than it is when you're younger. Now, high protein diet in the context of building muscle, appetite suppression, helping with fat loss, helping with insulin sensitivity, it's valuable. The data on this is pretty awesome, especially when it comes to muscle building.

16:53As you get older, though, the data gets even more interesting. In fact, as you get older, your body is trying to get you to lose muscle. Strength training combats that. So does eating a high protein diet now when i say high protein here's what i mean one gram of protein per pound of desired body weight or target body weight that's a lot more protein than pretty much everybody watching this right now in this age group is eating yeah but if you hit this on a daily basis you don't accidentally do that it'll it's life-changing it's okay so for the audience uh just 15 minutes ago right before we lit these mics up uh on mondays we all get lined up from vicky who has like her little barber shop inside of our shop and she just came in right before and said are you guys on no we're not on she goes i i have a client that's a huge fan of the show can they come in and he just walked in introduced himself been a long time listener probably in his mid-50s if i had to guess would you guys guess around the 40s oh no he looked 50s yeah if i had to guess 50 like early 50s mid 50s uh and walked in and was like man all i've done is follow maps anabolic and hit my protein intake and it's been like life-changing for me it's like that your three day a week full body routine and hit your protein intake is especially as as you get older because i think to your point i think that it's just been neglected for so long that the the change that happens just from that is it's crazy it's crazy in the studies on high protein diets and people as they get older, and I'm talking every decade, right?

18:25So 40s, 50s, 60s, 70s. Without strength training, it slows down the muscle loss that occurs. Now, you have to strength train to stop and reverse the muscle loss. So a high-protein diet by itself isn't going to do it. But by itself, it slows it down dramatically just to show the power of protein. You combine it with strength training and then watch what happens. and it's again it's one gram of protein per pound of body weight and just just to kind of focus on this a little bit if your target is 150 grams of protein a day which is you know average body weight for a lot of people that means 50 grams of protein for breakfast 50 grams for lunch 50 grams for dinner hard to do it's not easy so when i say you know hit your protein target eat a high protein diet what people sometimes do is they hear this and then they'll throw in a couple foods that they know are protein so i'll have an extra egg yeah or let me eat a little bit more meat at dinner so okay congratulations you added 10 grams to your protein your target's 150 now you're at 70 instead of 60 right so actually make this a priority watch what happens to everything well just to add on to your point you're making right there uh you know the average like meat serving to hit 50 grams is is north of eight ounces you're talking to eight to ten ounces just to hit 50 very few people even do that and i always like to make the point of if you eat out at all semi regularly or regularly uh when you order any meat anywhere unless it's a steakhouse right i'm talking about your chipotle's your sandwich shops like the standard serving is four ounces you have to double it yeah so you you a lot of that a lot of people don't realize that the the amount of uh what you think is a protein meal is half of probably the serving you need to eat.

20:13And you need at least three to, and that's, you're saying 150, like there's not a lot of 150 pound guys running around. So like, that's my female clients. I've got to hit that number. Normally my male clients were shooting for one 80, you know? And so that goes up another number, another 10. That's a lot. That's a lot of protein. And so just the, the conscious effort to do that. And then it also does this beautiful thing because it takes effort to get to that much protein. You never get to a place where you're getting so hungry you need to eat. You get leaner doing it. And the Cravens kick in.

20:48You eat less. Yes. It does. I mean, it's such a great psychological hack because you're not telling yourself, oh, I can't have this. I can't have that. All you're saying is, go get that. Go get that. And then if I'm still hungry, then I'll enjoy that or I'll do that thing. and it's wild how difficult it is to get that much protein and focusing just on that kind of takes care of the appetite control. That's right. And then you don't have to worry about that. You get the muscle building, you get the satiety, you get the insulin sensitivity, and again, the data on as you get older, this becomes more important.

21:20And this is more mainstream even. This isn't even just from fitness experts. You're now hearing this from the mainstream to increase protein intake. Lastly, I'll add this one, and if you guys want to add more, but I think this is really important. And I think this is the group to talk to about. Nothing is going to help you get to your fitness goals in an effective, sustainable way, like working with a good coach, okay? Nothing comes close. You can listen to this podcast every single day and we got great information and we've been around for a long time. We know what we're talking about, but we are not going to come close to a good coach.

21:59You could go to a gym and follow classes. You could do all the – nothing comes close to having your own coach, a good coach, who can help you design a workout, who can walk you through the process, who can guide you through all the times you stumble. Through that, your odds of success explode. Well, we just don't have disposable time anymore. And it's like any chance we can be more efficient and effective, I feel like, you know, at this point, you want to put all your effort into something that's going to move the needle the most. And so, you know, getting a coach is that's your fast track. That's the way that you're going to get there without, you know, when you're younger, it's like you can get all this expendable time.

22:42You get all this, you know, free time where you can kind of experiment and you can kind of recover and you can. But, you know, now it's like you got responsibilities. You got all kinds of stuff going on. Like, let's laser focus this. Well, you also don't have to waste time unwinding bad behaviors, much like learning a golf swing, right, where you go directly to a coach, learn from the ground up how to do this correctly and watch how much better you progress versus swinging a club for eight years, then going to a coach and having to unwind. I mean, I find that this was very common as a personal trainer.

23:18I tended to be the last line of resort. Like, people had already tried to do it on their own for a decade, finally threw their hands up because they hadn't had success. Then I get them. And when I get them, it's like, oh, wow. Untangle everything. We've got this crazy addiction to cardio. We've yo-yo dieted our whole life. We've got, like, we've, like, been overtraining. Like, so you've got all these things that you have to unpack, unwind, to get them back to where they should be versus, okay, this is an investment in myself. I know I want to be healthy. There's a lifelong pursuit. And I think the value of a podcast like this is hopefully, if you've been listening along this, when you go to invest in a coach or a trainer, you quickly can determine whether they're good.

24:03It's like, okay. And that's really what I think the value is. Sure, some people can listen to the advice that we give and put it together themselves and figure it out. And we've obviously seen that case. But, man, if you really want to excel, you invest in a coach or a trainer to help you with that. you use the information that you've learned from here to determine okay this this coach is is knows what they're doing well what's our site Doug what's our site if people want would want a coach to call them because I feel like we should give them somewhere to go if they're looking for someone yeah mindpumppersonaltraining.com I believe is the one you go to and is it is it forward slash help if they'd like somebody to give them a call uh yeah let me pull that up yeah I want to see how mad Kyle gets at you yeah we booked 100 calls this week just so you know oh wow yeah we're doing our best to get trainers we have really high standards you guys so you know a lot of trainers work for us but um we don't hire just anything yeah so it is forward slash help so my personal training.com forward slash help yeah there you go anyway i gotta uh so i've i've done uh i've been doing a it's been now a week and a half of using the fatty 15 c15 fatty acid and so i've been doing it consistently yeah and i sent you guys a text i think it was saturday uh-huh so left my left hip i've had i got this on and off pain um and uh so and it's just there and it gets worse if i lift heavy and you know do stupid stuff but it's just kind of there and justin and i yeah off air like commiserate about it yeah we like to complain like old guys right about this whole thing and i'm sure it's connected to ego lifting yeah uh over the last great segue from today's topic yeah I know.

25:41Total ego lifting. We learned the hard way. That's another thing. So, okay, what do you – Listen, no more pain. Okay, you text that in the thread. I saw you guys texting about that. It's just tamping down inflammation? Yes. Okay, so that's what most likely is happening. Yes, must be, yeah. It works on the inflammatory pathways. Fatty acids and your cell membranes play a big role in inflammation, and it regulates – it's not anti-inflammatory. It's not like I'm taking an NSAID and stopping the inflammatory process. You don't want to do that. You want inflammation to exist. You need it. But it's modulating it, and it's weird.

26:18Yeah. It's really so weird that I messaged you guys. No, it's wild because I was like, maybe I'm getting better sleep. You too. Like, something's a little bit different. Yeah, because, well, that was always when I'd wake up in the morning is when I would feel it the most. And I would start, like, it would take me a while to almost work through that stiffness. I know what's weird. Is your sleep better too? A little bit. Me too. Okay, now remind - This is wild. Remind me, like I know we get omegas from like fish. Dairy. So it's dairy. Yes. Okay. Yes. So this is probably too why this is, because you guys both aren't like big dairy people at all.

26:55Well, Justin is. Well, Justin, I guess is cheese, huh? I mean, yeah, I cheat. I don't have a lot. I mean, I think he tries to stay away. I try not to go in excess. I can't have dairy. And there's a fatty acid in dairy. I mean, the C15, people, you could look this up, you guys, in the studies on this. It's really interesting. I predict this to be a fatty acid people supplement, like fish oil, as often as fish oil, because of the benefits it has. I mean, and it is weird. I have been sleeping better. I don't know what the data says on sleep. So I got to look that up, too. So I don't know if it's because my hip doesn't hurt as much, I'm sleeping more, or the reduced inflammation now is helping me sleep.

27:28I haven't looked that up. But it's weird that you said that, because my sleep's better, too. Yeah, really interesting. I mean, how much, like any idea of how much like a dose that you're taking versus like, say, a brick of cheese for Justin? Ooh, good question. I should know this. I don't know this. Yeah. So it's one capsule a day. We're going to have to look this up, Doug. Get the total amount of C15 in there. Yeah, because I'd be interested to see like what, like how much dairy do you have to consume in order to do it. And let's make a challenge out of this. Yeah. Yeah. I want to. Yeah, let's see what that says.

28:03Because it makes a lot of sense, obviously for you. It makes a lot of sense. Yes. And then I'm curious if, you know, even Justin with his cheese consumption, is that still, that's most, I'm guessing it's probably still not hitting the upper limits of what you're getting when you supplement with it. I don't know how much is in there. It's good for liver health and immune response, which is great. I don't know how much is in there. I mean, we'll stay tuned. Yeah, stay tuned. Next time we talk about it, I'll make sure I bring it up again because I'm curious too. Yeah, like how much dairy would you have to eat?

28:32That is an interesting thought. Yeah. Wow. Let's see. Can I get it from food? You can find it. But I think you have to eat a lot of food, a lot of dairy to get the amount that you're going to get getting in this. But we'll find out. We'll find out. Anyway, speaking of facts, I love it when my kids come up to me and tell me random things. So my three-year-old, she's about to turn three. She's dropping facts on you now? So we're sitting there. Jesus. Dude, we were sitting there. Your kids are so your kids. We're walking encyclopedias. Oh, my five-year-old's ridiculous with it. But anyway, this is my daughter, right?

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29:03So we're sitting there, and she's feeling cuddly, which she'll occasionally do that, and I love it, right? So we're sitting there, and she's like, you know, like rubbing my face, and I love you, and I'm kissing her. And she goes, astronauts wear diapers. Did you know that? I'm like, and they do, right? So I'm like. They do. There's that famous one with the lady that drove across country, her ex-husband or whatever. She's like, did you know that? I'm like, yeah, yeah, they do. why do they wear diapers she's like they go to the moon i'll like like duh where'd she get that from i don't know where she got it from what else you hear that that's where diapers dude it's so hilarious kids are great it's so wild it is wild the things that stick right like they're just i mean they're constantly taking in all the surroundings and information and the things that they decide that they're going to go like oh i'm gonna grab on to that and hang on to that one and then repeat that later on it's the best it's the Absolutely best.

30:00How was Halloween for them? Oh, yeah. So, oh, well, we had, it was not good. Well, it was good, but we had to divide it. What do you mean? What do you mean? So, you were a gorilla, right? I was. So, which, yeah, I'll tell you a story about that. So, I bought a gorilla outfit because my son was Godzilla, so he wanted me to be King Kong. Oh, right. But I got a full gorilla outfit. Yeah. Like, mask and everything. This is a. You scared the crap out of me. Total fail for a day. Like, you knew it. You hit it right in the middle of the day. Of course. For a three-year-old for sure. I thought to myself, this is going to be so funny.

30:30I'm all, babe, get the camera. I'm going to come out in the full garb. You're surprised? Oh, wow. I want the video. What if you just had like a furry wig or something? What did I think would happen? No, no. It's like one of those things where you let her touch it, feel it, see it first before you consider it. Bro, I come out and traumatize my daughter. She's not even going to want to go to the zoo now. She wouldn't even let me. You're going to go to the zoo like, no. When I put the costume on for Halloween, I couldn't even, she didn't even want to see the mask. So that picture you saw? Yeah. my wife turned her around i put it on real fast shut up the picture because if she saw me out with it shut up what an idiot i can't believe i did that anyway so here's what happened so thursday so halloween's friday right so thursday night 3 a.m my 15 year old comes into our room crying like what's the matter i threw up all over in my bed i'm like oh no so my 15 year old got a stomach bug really bad so she stayed in our room threw up rest the night so halloween's the next day she had a fever and so she's like please don't let me i don't want to be alone because she was supposed to go to a party which she ended up not going obviously so she's like i don't want to be alone so we ended up having to i did a little bit of trick-or-treating with the little ones brought them back and then jessica went out and did some with the little ones because i don't want to leave my daughter alone of course so that's how that all went down it was cool it was good it was fun but you know sucks that my my girl was yeah yeah yeah and she's still at that age we uh did you see the our family it was so funny you guys are all themed out yeah yeah so everybody was he the only kid is he the only kid the only kid so 15 adults bro how much attention does he get i know dude i'm like i so i was saying like he's so ruined he thinks that he probably thinks like this is like so normal you know i'm saying you should have seen like we like when we were going through neighborhoods we were like to talk in the neighborhood because we're the biggest entourage nobody's rolling 15 deep right and they're all grown adults fully costumed out too right so everybody's decked out head to toe and all themed as all batman villains right so we're all the rogue batman villains and uh and max's joker and you know we'd roll up to a house and you'd see this like look on the people's face like oh my god so many and then just one kid walks up with his his bag and then they'd be like oh is it just for him like all of you like yeah it's all of us then you hear people talking as we were walking on the road and so he had he had an absolute best i mean what do you do with the candy because you guys you guys don't eat at all obviously no no you know it's i mean i i you know i don't know if it's my son i don't know if it was because of the work we put in earlier uh early on in his life but i can literally tell him he could have a bag of candy and i could say you get two pieces okay he'll eat his two pieces i'll take the bag.

33:11I'll go put it away. He'll forget about it by tomorrow. That's it. It literally is that. Candy is not. I love it too because you guys know and I've talked about it. It's got a pull on me. Oh yeah. We just saw that right now. Doug brought a bag of candy. Adam took it. I don't care how much effort I've put into breaking that. It's there. It is there. It is definitely, and it's, and it's, I know it's, we grew up that way. And so I, it warms my heart to see his relationship with that. I, in fact, Katrina will tell you, I buy him the most treats. I love it. I love that I can have a little bit of an ice cream and it could be two licks and then we could toss it.

33:55I love that I can just, I can introduce him to all this fun stuff and it not be like, and I was with my, my friend's kids and, and I was like, man, yeah, Max is just so different. He had like a little jar or something, and I grabbed it, and I threw a candy in the mouth, and his son saw it. His son come right up to you, like wanting candy because he saw that I had it, and he had to calm him down. It was such a big ordeal, and it was just like, and Max is right there, you know? I can literally go have a piece of candy and tell Max, like, no, you can't have it, and he's fine. So his relationship with ice cream, candy, all the treats is wild.

34:31And again, I don't know if it's a combination of just who he is, makeup of Katrina and I. I don't know if it's all of the above. Yeah, I mean, I like to think that it had a lot to do with the early on, you know, training the palate. Like, you know, my son's favorite thing is a little bit of Cocoa Whip and fruit. Like, that's like a – he'll go bananas for that and just so excited. That's so great. Yeah, to have a treat like that. So do you guys all go trick-or-treating all the adults in him? Yes. Oh, so he's the star. yes it's all about him it's 100 about him and that's what they all get they get like that because he gets so excited so great yeah about the characters and he's like super you can't come over unless you're you're dressed that that's probably like so not all the family gets to come like if you're not themed out you don't you don't come over for halloween day and so yeah he comes everyone came over we had pizza before and then we went and hit like three different neighborhoods up and let him go around.

35:28It's different now. When we were kids, I used to take a pillow sack, and I was probably, by the time I was going off by myself, I was probably 10, 9, 10, and we were gone. Yeah. Like a long time. We were gone for a long time. Yeah, that's kind of what we experienced with Ethan, and he just took off with his friends. He already had plans to stay. We knew exactly who he was staying with, who he was with, all this. And then I kind of, I'm coaching from afar and I'm letting him, you know, have the freedom part. Courtney's having a hard time with us. Has like, because, you know, on your phone you can track and see like where they're at.

36:05I'll constantly, she's just, I'm like, relax, babe. Like, we're at home just doing our thing. We were supposed to go out and do like a monster's ball thing for adults and all this. And of course, we start making dinner or hanging out or doing our thing. And we're not going anywhere. Who are we kidding? You know, like we never get the house to ourselves like this. I'm not doing a thing, you know? And so we're just like, watch like Poltergeist. Yeah. The original? Yeah. Meanwhile, Courtney's like this on her phone the whole time. She's like, we got in a fight over that. I'm like, leave him alone.

36:40This is my future, bro. I like hearing this. So I know how to handle it. Because Katrina is the same way, dude. And then Everett was in Morgan Hill. I was hoping he'd run into you guys. But it was great. He had a great time with his friend. And it's like we let them, you know, decide to go there. And I guess somebody had one of those like claw machines like you have at like one of the arcades. Like they had a big one that they allowed every kid to do. And then like they pull a stuffed animal thing out. It has candy in it. And I was like, what a rad idea. So he was like going off about that. And like he was having such a good time.

37:15But it was funny because you mentioned, you know, with your like pull towards candy and like some of that kind of stuff. stuff like you know with everett for me it's like the public speaking stuff has always been like that oh dude i really hope he doesn't get this shit for me you know like this fear and he doesn't he completely doesn't but everything else is like so similar in our personality uh and he had this project that he had to do for school where he just he had to interview me uh and like find out like what got me into like my profession like my my interests as a kid oh fun was this recorded and And he recorded it.

37:51Oh, wow. Yeah, wow. He recorded it. And then he wrote notes and was going to write it all up for his class. But I was like, dude, send me the audio. Because it was just like, it's one of those things later on, I was thinking about it. And I was like, wow, that was so cool. He steered the whole thing. And he was super confident in his delivery. And we had a great little mini podcast for like 15 minutes. No way. You should have brought him in here. Oh, man. You should have totally done that. You should. Yeah, yeah. Did he have recorded too? No, it was just audio. It still would have been cool to experience.

38:23You know what I'm saying? That would have been something you kept way later. It made me feel so good. I was like, oh, wow, I can't believe it. That's just one of those things. It's a struggle for me. That has to be – obviously, you guys are way ahead of me, right? And we just talked about the sugar thing, so I feel like that. And I think what you're saying resonates with me. Like, as a dad, one of the best feelings has to be when you know you've got a bad trait or you know you got something that you don't like that you don't want to pass and you work really hard to make sure that that doesn't happen to them and then to see that they're not you're like oh yeah thank you you know working i wonder if yours would have been that way justin because it's it's a natural fear right but i wonder if yours would have been that bad if you never had that experience as a kid yeah rose yeah i don't know yeah that's because that left the was traumatic yeah it's so hilarious and silly thinking about it now but like as a kid i was like that was oh did i tell you did I tell you what Max's school does?

39:17Like that they, like literally he's, he was pre-K. He's kindergarten now, but since pre-K, the kids get up in front of the entire school. And now that he's in kindergarten, it's every week there's a kid that has to get up in front of the class every day. Wow. And so when you're, and they call it the VIP, your VIP. And when you're VIP, you, and what they do is they're really cool about it because they don't like, it's not a big pressure thing. It's like they give them the flexibility to share something every day. but you're the VIP student that week and all that week it's like it's all about kind of you and your things and so you have the option to bring something and share it in front of the class and so and the teachers will review and let you know as a parent like hey this is an area that he's struggling with or does really well with and like they this is one of the things that we got in his review about they're just like he chose to get up every single day and every single day he had something to share.

40:11But I think it's so cool that the school starts doing that when they're in pre-K, kindergarten. I mean, they keep doing that all the way through school. You practice as a kid. Yeah, by the time they're in high school, get up in front of your class and do it. It's going to be no big deal. When you guys were kids and you did group projects, was there always a role that you ended up taking? Yeah, there was always a kid that spoke. I'd wait for a while and then I'd be like, okay, I'm taking over. Yeah, I didn't want to do the work. I'd present it. I didn't want to get it back. You and I are the same.

40:42You're like, you guys do it, and then just tell me. I'll go present. You know why? Because nobody wants to present. I mean, okay, cool. You can get it done. I didn't want to do any of the written work. I don't want to do another written work. So you do the work. I was the guy that did all the work. I would get up there and sell it. We would have made a great team. You and I wouldn't have worked well. You present. No, you don't present. That's what I used to do every time. But you know what? So that stuff for me didn't happen until like, I want to say 7th, 8th grade. Presenting? Yeah. Do you remember presenting before that?

41:12Oh, yeah. Right out the gates. Oh, you remember early? Yeah, early on. Oh, I don't. I loved it. Yeah. No, no. I mean, like, I don't remember. Oh, you mean presenting? Yeah, yeah. That was, like, 7th, 8th grade. Yeah, we did. Middle school. I don't remember presenting before that. Not that early. I don't remember that far back. But I remember, like, 4th grade, 5th grade. Yeah, 4th is where it's so for me. We would do reports. So, okay, 4th grade, I remember reports. So I remember we had to come up with an invention, write a report. I remember the castle. But we didn't have to get up in front of the class.

41:37Oh, we did. Oh, you guys did? Yeah, we did. Oh, see, that's good. So we didn't have to do it. I don't remember getting up and doing report. And I actually remember that in social studies. It's such a good skill because so many people hate it. So if you want to differentiate yourself, practice it. And it's a skill, so you can learn it. Well, that's what I love. Again, I mean, you ingrain it in a kid that early. by the time it's like part of their curriculum in high school it's like that's right it's not going to be a big deal by the way i looked up the c15 doug it's 100 milligrams for a capsule you'd have to have 12 cups of whole milk 12 cups of whole milk whoa to get 100 i don't know if i can keep up that's a thousand calories yeah so either you could have a thousand calories of milk wow or you take one capsule that makes me really because i eat a lot i have a lot of dairy but not like that.

42:25Not no 12 milk. No, no, no, no, no. I'm not putting a gallon of milk. It's so strange that you mentioned, you know, all the benefits you've been getting from it because I haven't even noticed the correlation, but my sleep has been better. And you've been taking it too? I've been taking it. Interesting. I don't know if you know this, but once a week I've been doing sprints because I had lost my ability to run, essentially. I remember I had to go across the street and I was like running like an old man. I go, this has to stop, right? I love it, Doug. And so I started doing sprints once a week at the park.

42:54and my right hip was hurting and this last week it wasn't hurting and I didn't even put two and two together. So that's interesting. Oh, great. Isn't that the same thing that you did that kicked it out for you too? It was running across the street over here? Yeah, I just haven't practiced. No, I got serious about it because I went across the street to get the mail and I was like jogging like an old man. Literally. Yeah, you had to think about what you had a lot of hips. That's what I described the other day on the treadmill. I'm like, okay, this is what I got to think about. But here's the interesting thing.

43:26After two or three sessions of sprints, I'm only doing like six to eight 30-second sprints. Yeah. Completely corrected. Were you fast as a kid? I picture you as being a fast kid. No, I wasn't super fast. Really? No, I wish I was fast, but I wasn't. All right, yeah. I wished you were there. How funny I said that. I wished I was fast. I did, I did. I was like, I wish I was just a little faster. Fast enough to get away from the sable tube. Two tigers, man. Yeah. Well, that goes without saying. I'm still here. Hey, so I looked up some data on daylight savings time because it's such a - How stupid it is?

44:02It's so dumb. It is so dumb. Do you guys know what the data - Every year. Okay. You guys know the reasoning for it, right? Why we still do it? It's like with the farm. That was originally what it was for. Originally? Yeah. They say it saves energy. So it saves energy because you'll capture more of the daylight, require you to turn your lights on less than you normally would and so there's a lot of studies you want they show probably does nothing it probably does nothing because then inconvenience people are using their ac more okay do you guys monitor that by the way but so i'm in this it's funny you bring this up right now because like i'm i got my my uh annual correction for my solar and i still am paying quite a bit of money for electricity.

44:50And I'm like, this makes no sense to me. I have solar panels, a lot of them, all over my roof. And I'm like, why am I paying so much? And Katrina's like, well, it's because we, I was like, yeah, but we have solar. So we should have plenty. In fact, most of the time, you have so much extra energy left over, you have to give it back to the city. So how am I tapping into it? And my pool and all that stuff is heated through gas. So it's not electricity. So it's like, because I know that would run a lot if I was doing that, because I do that quite a bit. So it's not that. And I'm like, there's three of us.

45:20There's not that many loads of laundry. Like, what's going on? And I do run my AC a lot. But, I mean, I have solar. So I thought, no big deal. But then Katrina gave me the breakdown. They break it down on your bill. And I do run both the ACs at peak times a lot. And so you get nailed for that if you run it. So I don't know if you guys pay attention to this. It's between 4 and 8 p.m. is like if you don't run stuff during that time, it's like a fraction of what it costs you if you do it at different times. Now, knowing you, you're still going to do it. Well, no. I'm testing right now. What? Yeah, I'm testing.

45:58You're going to let it get warmer? I'm testing it right now. You're going to time it out? Well, as long as I, yeah, yeah, so exactly. How much do you think you can save? I don't know. That's why I'm curious. Well, it is November, so. Yeah, it's a lot easier right now. But I mean, my electricity bill is too much for considering I have solar. It's been really annoying. I'm like, I thought I was like, part of that excitement of having solar was like, oh, I'm going to have no electricity bill. When we lived out in Marina, I had no electricity bill. Well, that's because it's so cool. That you're right.

46:26See, I never had to run any AC. I run a little bit of heat, barely any though. Yeah, I don't have to very often at all. So yeah, you're, well, Santa Cruz, that's what's great about Santa Cruz, Marina area is that you probably don't have that. Like, you don't, like I bet your electricity bill is like high. Oh yeah. Well, what do you run on an average month? Close to a thousand? I don't even remember. to be honest with you but it's a lot yeah I don't know you need to equal the door gas Jessica you don't even know your electricity bill dog I forgot I gotta think I gotta think about it do you have a guess if I had a guess I'd guess you probably like 800 bucks yeah I think so yeah that'd be that'd be like somebody who just basically runs their AC yeah we just go full blast my wife she just she just has to be cool all the time yeah she's like me like that so well you know what I'm trying to do now because I'm checking to see this 4 to 8 how much they're getting me for so early in the morning I get up and now I'm dropping the temperature all cold so really cold so that it maintains through that the peak time and Katrina's like why is the AC on at 11 a.m you know what I'm saying I'm like I'm trying to get it way down so I don't run it you know what my wife does that cracks me up if she thinks it's too hot or too cold she thinks if she hits the hits the freaking buttons so that the number goes really high that it heats up faster it's freezing in here I'm like honey just put it to where you want it the fact that you go up to 90 doesn't make it get hotter any faster what are you doing up and down that's how it works and I teaser about it you just said you were just sweating your butt off now you're freezing what's going on I'm the one who's finicky about the temperature for sure as long as it's cold at night I'm okay my grandparents used to crack me up but when we used to go over there all the time it was like how dare you tell me to turn the heater on and you're not wearing a jacket put a jacket, we used to wear jackets in the house because it made no sense to these old world Sicilians that we would pay for warmth when you have jackets and blankets to them it just, I remember my grandpa that's that whole generation and then when it was hot, it was really hot he was like use a fan so we would use I mean I'm that way it made no sense to them I hold back on the heater I can totally hold back on the heater well you like it cold yeah yeah so I can hold back on that cause I and I feel the same way I'll throw a hoodie on you know what I'm saying so everybody in my house is like hoody down but if it's hot though I do but I mean it's so dumb though the solar thing I thought for sure so I'm like I don't know I'm testing right now to see if I can get this down but that's another thing I don't like dude you guys know how that's how like the solar bill works it's like they don't they don't tell you you get like a correction they just let it go and then they then they go after like i think every six months or a year i get it and it's like oh yeah you owe four grand yeah of like this usage that you that you used over your allotted amount or what that i'm like this is weird there's some conspiracy now that i'm like convinced i'm like and i can't i can't i understand the ac but it's like other than that that's all i i run i've got for i don't know how many 20 something panels i have on my house i got plenty of panels yeah so how much how are you saving what do you mean how much money are you saving with all that solar i can't imagine because my my bill is still four six hundred bucks okay i mean that's that's like and the most i i had the highest ac bills i ever had were like a thousand twelve hundred yeah that was like some peak like we pay a lot here for power don't we in california yeah we do i bet people are listening right now to other parts of the country and they're like what are you guys what are you guys doing nuclear yeah i put in your basement look that up i'm curious where is we have the most expensive everything uh yeah my niece my niece who lives with us now from nevada she lived in vegas she looks at our gas and she's like this this is crazy she's like this you know because she's a she just became an adult so you know when you become an adult you start realizing things cost money yeah but she can't believe how much gas costs here and she was telling me what it costs over where she's at No, we've been so conditioned.

50:26Welcome to California. Yeah, you've been so conditioned to that price. You know what they're like? I don't even know this, but in Livermore. Well, you know, there's places where, well, they have this whole setup for these long lasers, almost like, what's that one place where they do it in Switzerland? Anyways, they have all these lasers that they're organizing together to split atoms. Oh, you're talking about the large hydron collection? Yeah, large hydron. But so this one, they're making mini suns. They're creating fission in Livermore. I was like, I didn't know this was happening in our backyard.

51:05Wow, so if they mess up, we're done. Yeah, they mess up. We're still going to get sucked into these little mini suns. I'm like, this is happening close by? Speaking of which. You got to share with Sal what I shared with you about the cognitive thing. If you go to prison, you have an option. Oh, yeah. This is scary. It's almost like Minority Report on a level. So they're going to give you the option. Who's they? This is some company that's created this, like, I guess it's like brainwashing software. Yeah, yeah. No, literally. Literally. It's basically, so you can, they're working with these prisons.

51:45You will have an option to do your time, 16 years or whatever. or what they do is they implant all the trauma that you put on the person through yourself so you have empathy for what for what you did and like basically you live through it and they say that like it's it feels like years yes three hours but feels like years yeah in your that's not real yes problem oh that's not ethical well i know i don't know black mirror how real you choose you i don't care yeah that's not doesn't sound ethical like no way is that moral that's What's that? What's that? He's not really a superhero. Is it Ghost Rider that does that?

52:20Really? It makes you feel all the. Oh, is that what he. Yeah, dude. Okay. Look, I got to play. I got to play the pain of your crimes. Too late. But it's about our generations to come. Your children, your grandchildren, your great grandchildren. There is a company called Cognify. If you Google it and watch their video and it's the future of incarceration. It's what it's titled. With this Cognify system, let's say you do a crime or maybe you act out against the government or you have a belief system that is not consistent with the country that you live in, and you are prosecuted for a crime by their definition, you will then get an opportunity to choose.

52:54Let's just use this for hypothetical, a measly petty theft. You can spend 50 years in prison, or you can go through the Cognify process, which in three minutes, they will imprint memory sets. Well, let's say there was someone who was even harmed by the crime that you did. You will be able to feel the emotions of your victim, the emotions that the family members went through, all of that. You will be forced to have the empathy. And you will feel like you've been imprisoned for 25 years or whatever it may be. But it's only three minutes. This is Black Mirror type stuff. Yes. So it's only three minutes.

53:26And I'm not joking. You watch it and it will just blow you away. But remember, they say this is for the goodness of society. Okay. Would you trust your government with your memory sets? That's a nightmare, dude. Bro. That's a nightmare. What could go wrong? judge dread or you know when they put them in these like little isolated cells and they put like some kind of like vr on them and then they just stow them away what a nightmare i know it's just it's so dystopian like i it's just weird to see where we're going with the future like with all these i mean you gotta advancing technologies you gotta think though okay and not us in here because i think that we would be so fearful of that but some somebody who gets incarcerated for That's why it's unethical because you're giving them a choice, sure, but the choice is 20 years in jail or I'm going to torture you through your brain to have you feel like how was that?

54:22What kind of side effects are you going to do? That's the crazy part is the side effects of that stuff. What kind of nightmares you have the rest of your life? Society needs a strong moral foundation because that's the guiding principle. Without that, science just does what it wants. Look at it. Doug pulled up the killer. We are the most expensive in the country. Of course. 50 % higher than the Nassau average. 50 % higher. 50 %? 50 % bro. The average of the nation is 20 cents per kilowatt. We're 30 cents per kilowatt. Insane. We win. I'm like, come on. That and gas prices. Like, dude, what is happening here?

55:03I don't know. It's the greedy oil companies, Justin. Oh, that's right. Yeah, it has nothing to do with the politicians organizing these deals. I want to mention I think the most popular sponsor we have for our staff is the Chris Power because it lasts two seconds never there's none I'm annoyed by it have you had your kids try it yet? my kids are like I can't even get it home bro they send a box here it goes out there by the time we're done with the podcast it's gone all of our trainers destroyed them it's a handy little snack people don't know this these are pretzels but they come in different flavors There's nacho and honey cinnamon.

55:40Fire, bro. It's the best. Fire. Yeah. And they're 25 to 28 grams of protein per bag. It's awesome. And they taste like pretzel chips. Yeah. And we put them out there. That's the mistake. Next time I tell Jerry. I put them in my car. don't leave them out there they crushed them all they're gone anyway so they're very popular so yeah no they're good they're really good I wish I could bring some home I would I totally would did you see I had her put on some of my stuff in the fridge she puts on it like for the owners only I know yeah it's a different time for us here it's like it felt like it felt overnight even though it's been a transition the last year and a half I'd say would you say yeah but we went from a year and a half to having no trainers to having 17.

56:2517 trainers. Yeah. Plus all the rest of the staff. It was a lot more quiet in here when we'd walk in the studio, that's for sure. I mean, I think we all love it. I like it. It's a better energy. Oh, I love it. Oh my God. It's a trip when you think about it though, for years, years it was just us. Yep. You know, for a long time it was just the four of us that came to work every single day. I would have to wear pants. Yeah. It's a real hassle. well it's crazy i had a thought that is i had a crazy thought i was in the bathroom and i'm like you know what we got to keep this bathroom clean because now we have clients yeah when it was just us i've been saying that for a while is that being your stuff pissing on the seat lift the lid people lift the lid hey you know that i'm not guilty though you know it's definitely eliminates me out of that you get on the seat You sit down.

57:18You have another problem. Something's really wrong. What's going on here? Push it down. But yeah, no, it's great. It's great seeing clients in here every day, trainers in here every single day. It's amazing. And we're hiring as fast, for people who are wondering, because people have been inquiring, we're hiring as fast as we can. But it's really hard to be a trainer here. That's it. Quality control. We want the best of the best. And that doesn't mean we're hiring people who have been doing it forever. It's like, no, no, we're hiring based off character. And these people that we have are, these are the best trainers I've ever worked with.

57:55They're just incredible. Yeah, Kyle's done a wonderful job. Kyle has done an incredible job. He runs our fitness department. He's just very, very good. He's going to be mad at you for pointing people. Now he's going to be busier. Sorry, Kyle. I literally saw it. It's a good problem. I was meeting with him this morning about, because we went Sunday, the other episode went live where we talked about it. And so I wanted to wait to see what that. And so there's 100 phone calls booked this week. Wow. Yeah, that's a lot. He's like, yeah, we're slammed right now. So I'm like, okay. I meant to tell you guys before you said something.

58:24My bad. Crank it out, Kyle. That's right. I like keeping the heat on him. We'll see how it goes. Ketone IQ gives you instant ketones. What do you want that for? Well, better cognitive performance. You feel focused without the stimulatory effects of a stimulant, like caffeine. If you want the effects of a ketogenic diet, but you don't want to avoid carbs, try Ketone IQ. Go check it out. Go to ketone.com forward slash mind pump. You can get 30 % off your subscription plus a free gift with your second shipment, which is pretty awesome. By the way, it's K-E-T-O-N-E dot com forward slash mind pump.

59:00Back to the show. Our first caller is Andrea from Ohio. Hi, Andrea. What's happening? Hi, guys. How are you? We're good. How are you? How can we help you? Good. So I know the normal spiel. Thank you guys for doing everything you guys do. Thank you, Doug, for setting this up. It's a well-oiled machine going into this. I know you guys know this, but everything from health and fitness to sharing parenthood to daily things and struggles, all of it. You know, I'm a longtime listener since pre-COVID. And just thank you for everything you guys talk about. So I will dive into my question. I'll read it here.

59:34Basically, I'm reaching out because I'd love to get your advice on tracking macros and finding maintenance calories. My situation, when I do track, I end up eating very differently than I normally would. Between a full-time career, helping my husband run a small business, taking care of two young girls, two and four, it feels impossible, yet so important to stay consistent, healthy, all of those things. I truly have no idea where my maintenance is. Hello, tiny children who steal bites of food every chance I get. So now that I'm finally done with pregnancies, breastfeeding, all of that, I'd really love to do a controlled bulk.

1:00:13I'd love to build muscle, put back on muscle that I know I've lost since pre-babies, all of that. I feel like I've done a pretty good job getting most of it back, but still would love to build and then eventually cut to lose the last bit of stubborn body fat from postpartum. Eating right now is very and consistent. If I had to guess some days I'm around 800 calories, other days closer to 2500. I definitely can go off the rails at times, meaning lots of sweets, things like that. I have a slight tendency to binge restrict nothing crazy, but definitely get in moments or holidays or patterns where I eat a lot more than I normally would.

1:00:52Those are rough estimates since the little tracking I've done, it could be way off. I truly don't think I'm under eating by any means. I've had to keep up milk supply for breastfeeding. Basically the last four years through pregnancies and breastfeeding, I just stopped breastfeeding last month. Just a tiny bit more background about me. I am five foot 120 pounds. I've been lifting for about 10 years. Plus, I definitely feel like I'm an experienced lifter. I was very lean, strong, yet healthy pre babies. I've had 270 pound plus pregnancies. So gained a lot of weight, both pregnancies lost it all fairly easily.

1:01:29Um, everything was pretty healthy through both pregnancies, nothing crazy, but just was a lot of weight gain there. Um, December of last year, I did do a body fat check. It was at 26%. Um, I was a year postpartum at that point and had been lifting a little bit, but October of last year is really when I started to kind of kick it into gear again after having kids. I did get hormones checked a few months ago. Everything seemed pretty normal and okay, but I was still breastfeeding. They suggested to get everything retested about six months after breastfeeding. So I'm 37, right in that age of, you know, going into possibly perimenopause and all of that.

1:02:10I currently and have always prioritize proteins. We have chickens. I eat a lot of eggs. We eat a lot of local meats, things like that. I live out in the country. So I don't feel like I struggle with getting enough protein either. Right now, biggest challenge is finding balance. I want to make progress. I want to hit goals. I want to feel confident. I want to be strong, be a good example for my girls, all those things. But I also want to enjoy chocolate chip cookies without having to put every single ingredient in a tracker and see how big they are and weigh them and all those things. So I guess my question is, should I accept that this is just not the season of life to be doing those things with kids and busy and all that?

1:02:48Or is there a practical way to do this that I could do it slowly, sustainably, without tracking, again, every single thing that I'm kind of putting in my body and having treats on the weekends and things like that? Good job. You're doing great, by the way. I think you're doing very, very good. But I'm just going to comment on a comment that you made about going through a little bit of a binge restrict cycle, holidays. A binge restrict cycle, what that really looks like is I lose control and then I try to overcorrect. most people eat higher calories around holidays or celebrations and then will self-correct a little bit uh when that's not happening so that's normal binge restrict it feels more out of control okay and it doesn't sound like that's you it sounds like you've got a pretty good decent um grasp of fitness you've been working out for a while postpartum a year postpartum with a little bit of strength training you're at 26 which is healthy and 120 pounds i hear that correctly right now you're probably in the low twenties is where I would guess.

1:03:46So you're like doing great. Um, I don't think tracking is a good idea mainly because of what you said at the end, which is that you're trying to find balance. You want to enjoy your life. You don't want to have to put everything in a tracker. You know, a healthy lifestyle shouldn't add more stress. Now that doesn't mean tracking doesn't have value at times, but if it's, if you're doing something that's making this thing, that's supposed to make you healthier. If you're adding stress, if it's a stressful experience, it's not going to make you healthier. In fact, it'll promote a relationship with nutrition that's not going to be great.

1:04:21So, I mean, really, all you would, Andrea, all you need to do is hit your protein targets and that you're good. I literally just, and allow the chocolate chip cookie to come in and out. If you're strength training, you have a good strength training program and you're consistent with it and you consistently hit protein, the additional calories from the cookie or thing here or there is not going to be a problem. It's in fact, it'll only feed into you building muscle and moving in that direction. So because you said your protein was a bit inconsistent, although you do eat it, I think you'll naturally be in a really, a really nice balanced bulk.

1:04:58I'll say bulk, but not really. It'll look more like a nice body composition change over time. As you build some muscle, maybe lean out a little bit, or maybe just maintain your, your current leanness just by hitting protein. So here's what you would do to make it not so stressful, right? You're 120 pounds. So what we want is about 40 grams of protein per meal. So just get a rough idea of what 40 grams of protein looks like for breakfast, lunch, and dinner. That's it. And then just aim for that and eat it first and then eat the rest until you're satisfied and you're done. Yep. There's nothing else you got to do.

1:05:30What the maps programming is the next thing, which is what are you doing? What are you following right now as far as your strength training routine? I'm in phase three of muscle mommy. I love it. I love the five by fives. I feel very strong right now. I feel like I'm getting back to where I was. You're doing good. You know, I love that. I was doing a program before that, that was like five, six days a week. It was an online program. It just, it was too much. I knew it was too much for me and just didn't fit my schedule. It was more stressful than not all that. So switching to three days a week, honestly it was great I think I guess you know part of you know the macro tracking for me it's like weekends everything goes out the window like if there's a leftover waffle sitting on the counter and that's what I have time to run and grab and put in my mouth and run out the door I'm doing that and I felt like tracking was the answer because it would make me be more consistent but I think even saying it out loud it's almost like I need to plan better and meal prep not necessarily trapped that's it if you literally if like you give yourself the permission to do those things so long as i hit my protein intake that's the caveat that you just say that to your like i can do those things just make sure i hit my protein intake and again those additional waffle calories chocolate chip you're fine it's gonna be fine you're gonna be totally fine and it'll go right into building muscle if we got good programming and you're consistent with that protein i promise it also sounds like the the challenge on the weekends is just convenience right?

1:06:56Cause it sounds like you're rushing. Yeah. So if you have something there, so, you know, can you have dairy? Yeah. I eat a lot of full fat dairy. Just that's what we give our girls. So you can buy those like high protein yogurts. Uh, oftentimes they're like 25 grams of protein per like a little container. Cause they'll actually be yogurt. Plus they'll add way in there. Those are really convenient ways of, of hitting protein. If you had that, some berries available uh maybe granola if you want a little more calories and you're like oh my god i'm on the go put a couple of those in there with some berries and there's a 50 grams of protein meal um or you could prep and have some some meals sitting in the fridge ready for you to just microwave and eat beef jerky is another convenient thing but here's the other thing too you have how old are your kids uh two and four yeah you got little kid i have a two so my that's like the ages of my kids you got little kids you got stuff uh you're managing in the home weekends are family time you're maintaining good strength your body fat percentage is the low 20s i could tell uh you're doing really well so really it's just honest to god it's like if you hit the protein if that's if that's the goal and you try to be consistent with that what you're looking for is going to start to happen even faster even though it's already happening now it seems to be happening already yeah with your strength gains you hit the protein targets it's going to be just next level and that's pretty much it yeah i think i think with everything you got on your plate adding tracking and I think you just added stress that you don't need and you're doing such a good job already.

1:08:25Yeah, I've done it a couple of times and it just, it fell off and that's where the 1800 calories and I'm like, this isn't even what I would normally be eating. So what, you know, what's the point of even doing this? So, I mean, I guess as far as bulking, cutting, and if I did want to do a cut at some point or anything like that, would you suggest just not at this point, just kind of keep on this road for a while? I don't think you need to, if you're at 120 pounds, low 20 % body fat, seeing yourself get stronger. No, it'll happen. You know, it's, I know this is, this is always like one of the hardest parts for clients.

1:08:54And we talk about this on the show all time. Just sometimes you're actually in the perfect spot, but psychologically, cause you're not seeing major fast movement. You think that you need to do more, but the reality is no, just keep, keep going. And, you know, and, and a lot of times with a client like that, that is struggling that I'll make them like take a picture front side, back in an outfit or a bikini or something that they're in the same spot and then not we don't even come back till like three months later you know and just and then let's and then say okay what what happened when even though you might have felt like you didn't really change much you look back and you go like oh wow i see that i can totally see the difference here's the thing too you've been doing this for 10 years relatively consistently you're doing a great job you're you're getting to the place now because in the beginning it's important to have a goal and to kind of point towards something but you're getting to the place now where always having a goal is probably detrimental because what it's going to do is going to make you chase things that aren't really benefiting you.

1:09:48And so the next stage in your fitness, because you've, you've been doing this for a decade is to do it for the sake of enjoyment. Am I enjoying my workouts? Am I enjoying my life? Am I eating in a way that makes it improves the quality of my life? Now the reflection of that, here's where I sell it to you. the reflection of that is a fit, healthy body and not one that is stressful to maintain. Otherwise it becomes an over-focus because you're like, okay, what part of my body can I change? Am I lean enough? And then again, it just takes away from this wonderful relationship you're developing with fitness.

1:10:24And it seems like you're doing a phenomenal job. So, so that's the only thing I would add. Okay. Well, thank you. Yeah. I feel like I'm a highly competitive person and chasing a goal is always just kind of on my mind. And like now, but again, four years straight of pregnancies, breastfeeding, all the things. I'm like, it's my time now. What can I do now? And I think, you know, I was going to say you're 120 post-pregnancy, 70 pounds down. You won. Yeah, you're doing it. You won. You're saying you're so much stronger. You won. Yeah, just you're good, man. You're good. Okay. Well, thank you guys.

1:10:54It's a lot of times a mental game more than anything else. Always. Obviously, I trust everything you guys say. So I appreciate that a lot. And thank you guys. You got it. Do you have a program to follow after, uh, uh, muscle mommy? Uh, it's a good question. So I don't know if I should just redo it. I really enjoyed it. Um, I, I definitely enjoyed muscle mommy. I think I got maps, maps 15 performance with that when I bought the bundle. Um, I have not tried it yet. I haven't started it yet. So I don't, I don't know if you have muscle mommy twice and then run that. Yeah. You can do that. Or let me send you something.

1:11:24If you ever want to get real competitive with your workouts, let me send you power lift. If you ever get the itch to, to just, just get real strong. Okay. I love that. Yeah. you got it all right thank you guys so much thanks for calling it's always mental yeah it's all mental she's need a high five but yeah but listen this is sometimes that's it this is the thing nobody talks about because the big big big challenge like the big challenge is getting people to the point where they're consistent uh and you know for for five years and then 10 years but once you do it for the for a decade or a decade and a half you start to enter into a phase where always having, like always trying to chase a goal starts to become kind of a detriment.

1:12:04You have to get really creative with your goals at some point. Okay, mobility, or let me do it for a little bit of this or that. But at some point, you can't even do that because what, you get older. So at some point, it's just kind of - You just gotta enjoy it. You just enjoy it. I love when we had Jesse on the podcast, right? His what, 100 plus pound journey. Yes. And his comment that I think is such a great one, which is I'm just a guy who works out four times a week. you know that's it it's not like this crazy goal or something it's just like i'm i'm a girl that works out three times a week always and i hit my protein intake that's what i that's who i am you know that's it our next caller is andrew from florida andrew what's happening what's up man welcome back hey um yeah i can actually see you guys this time which is great oh good great great so last time you called to just correct me if i'm wrong you had some questions about maps anabolic it wasn't working for you we gave you some advice you went back and applied it right is that what happen?

1:12:58Yeah. Um, so I, I originally emailed y 'all and was like, Hey, you know, this, I'm having these issues. I'm getting, feeling pretty fatigued at the end. Um, and you guys had suggested some changes to make to it, uh, which I did and I applied them. Um, and I will say, and I think, I think it was good for me to apply those changes, but I also was made very aware that that wasn't, that wasn't why I was like losing strength, um, towards the end. Um, so it's, I mean, it's a bit of a story, but if you want to hear it, I can tell you. Um, so, uh, earlier this year, um, I'd gone through a bunch of stuff, um, and basically decided, uh, you know, like I'm going to throw myself into the gym.

1:13:39Everything's going to be, you know, I'm going to, I'm just going to dial it in, uh, go every day, track macros. I mean, everything was being religiously tracked. and so I'm doing that I run through anabolic I have the issue I email you guys you guys suggest things I start running through the second time about halfway through I get a very real realization through some other life events that I had been using the gym to cope with and avoid emotions I was not dealing with and so I think that was like causing my body to be under a lot of stress I wasn't even aware of for sure. Yeah. That's tough. And, and so, yeah, so, so that, that very much hit me in the face about halfway through the second run.

1:14:26And I just kept telling myself, I was like, all right, I'm going to keep doing this. Like I said, I would do it. I'm going to, I'm going to see it through to the end. Um, but some very similar things happened. Uh, and, and I just, uh, I hit, I hit a point where I was like, I've been relying on this thing that is very worldly and very self-centered and ego driven. Um, and it's not, you know, it failed me. And so I kind of look back at the email I sent you guys originally and I'm laughing at it a little bit. Cause it's, it didn't come from a place of needing like help physically with it. It came from this place of this thing failed me.

1:15:01Why did it fail me? Like I cannot let this fail me. Cause I didn't even know at that point that that was a problem. Yeah, no, that's a, you did your best dude and actually you did a good job of coming to uh something uh resembling the truth as to kind of what's happening which is revealed fitness is phenomenal for that it actually is really good and it sounds like you're pretty self-aware do you mind if i ask you a personal question andrew yeah uh are you able to share what what those what those issues were that you were using the gym to either numb or run from? Uh, yeah, I can a little bit. Uh, so a while back I had, I'd gotten laid off from a job that basically drove me into the ground.

1:15:43Um, it paid well, but it was not a good job. It was just, it just paid well. Um, and then some things happen. Uh, I ended up separating with my girlfriend of about three years. Um, not because of the job thing specifically, uh, lots of other reasons. We just mutually decided, you know, things weren't working now. Um, and so then January comes around, it's literally new year's and I was in California at the time, actually, which is funny. Uh, I get stuck with like bronco pneumonia and, um, I ended up in the hospital back in Orlando here for about four days. Um, and I was just like, okay, you know, like I'm going to, I have a lot more free time now and a lot more emotions I'm not dealing with.

1:16:27So I'm going to, I'm going to just throw myself into this. And, and like, I have control over the gym, uh, you know, and, and what I eat. So I'm going to, I'm going to do that and I'm going to just fully can have control over that and take a break and just, yeah, really, really unhealthily went into it heavily there. Um, and, and leaned on it. Uh, and it was not to get like super religious on you, but, uh, I was leaning on it a lot and God kind of said, Hey, if you are leaning on something that's worldly, like it's going to fail you. Like I am literally the only thing you can on. And so I, he very much made that apparent to me and that was, that was great.

1:17:05You know, and things have been getting steadily better since then. Great dude. Yeah. That's great. Let me just encourage you a little bit if that's okay. Is that all right? Yeah. All right. There, there's nothing wrong and men, men are a bit different than women generally with something like this. Okay. Uh, if you get stuck in self rumination, okay, I got to deal with this emotion. So you think about it and you think about it. It's actually worse than doing something. So you actually didn't do something terrible. In fact, it brought you to where you're at right now. So there's nothing necessarily wrong with being like, I got to go out and do something because I'm feeling terrible.

1:17:41Now, of course, what that oftentimes turns into is a little bit of self-punishment. Yeah, or obsession. Or obsession, which is the realization that you came to. So it actually brought you here. Yes. And so I just want to encourage you because sometimes we tend to be, and this is what the data shows, by the way. What I'm conveying is actually what the data shows. Sometimes we'll get the advice that, no, no, no, you got to deal with your feelings and talk about your feelings and think about what you feel. And for men, that actually tends to have a negative outcome. Yeah, we just kind of self-ruminate and get really into this kind of dark place.

1:18:17So be aware of your feelings and then go out and do something. And I think that's what you're doing, dude. And so what that looks like with exercise and you did mention God and spiritual identity. So that's where I'm going to go is, uh, how do you do it in a way that glorifies him and not you? Right. Uh, and so that's kind of what I've been, I got to a point where I was like, I, I'm not lifting with a routine and that was out of confusion. And like, I just don't have a desire to do this. Um, but then I came back and was like, okay, like I'm gonna, I'm doing this to be healthier. Um, And then just to give you guys like a full picture of it, I would not have taken this next step had it just been because of what happened this year.

1:19:02If I had not been thinking about this for probably about four years now. And I don't use this lightly just because I've never felt like this. But I had been thinking about a long time ago. I was like, maybe I'll start, you know, get certified as like a trainer and do those things. and God very much put it on my heart to say like, Hey, now is the time. Like I put it back on your heart back then to have you think about it. But now is the time when you were going to do this. And I would not normally I'd be skeptical and be like, okay, you know, are you just feeding into the ego sort of thing? But there is that genuine love for just like helping people that I had before this happened that I can lean back on and say like, no, this is something that he wanted me to do.

1:19:43Wow. This is great. I'm taking it now. Um, so at the current, I got certified, which is great. Um, and now I'm just, you know, running around to different gyms, waiting for one to take a chance on me. And then when they do, I mean, if, if God has gone before me in that place, like there's no telling what could happen. That's great, dude. And you're also talking to the right people. You know that, right? Do you, do you know, we train trainers as well. We have coaching programs for trainers and we have a course and all that stuff. Did you know that? Yeah. I'd seen a little bit of it. Yeah. Okay.

1:20:15Can I have somebody call you just to answer questions? Maybe give you some advice. If you want to be in our program, we'll put you in. And I guarantee it'll set you up way better than anybody else. I mean, our, our, the whole reason why we do what we do is to set trainers up to be successful. So we don't focus heavily, although this is part of what we do. We don't focus heavily on biomechanics, anatomy, and that kind of stuff. We focus on how to make coaches successful and how to be good coaches. Right. So I'll have somebody reach out to you and you can just ask them whatever question and we'll give you some free advice.

1:20:44We also hire internally and remote trainers. So if all goes well that's also, I mean one of the things, we hire from our course and program though, that's one of the stipulations. So that's also another caveat to that. So definitely. We hire based on character more than anything else. So I'll have somebody reach out to you. Dude, this is great. This is really great. And helping other people through fitness is going to help you. when it comes to your fitness, especially experiencing what you've experienced. Absolutely. Yeah. Right. It's awesome. Yeah. Lean not on your own understanding. That's don't forget that.

1:21:19Yep. Cause what the hell do you know? Nothing. That's right. I appreciate you guys. Even a weird Avenue for, for God to take, but I really appreciate you guys being there. Have you been watching my series on, on trying to tackle this myself kind of along the lines? I have a little bit and I get a lot more relationship advice out of that than anything else. Cool. Yeah, well, keep watching because I'm tackling the same thing you just discussed. I'm just – Yeah, small world. Yes. Yeah, well, that's a common one. Yeah. So check it out. We'll have somebody reach out to you, Andrew. I'd love to – Awesome.

1:21:52I really appreciate it. You got it, brother. Thanks for going in. Thank you. That was great. That was unexpected. Yeah, yeah. Yeah, yeah. But, I mean, I love the realization that he had. And again, just as for men, sometimes we get, because the therapy world tends to be geared towards what helps women. Not to say they don't help men, but when you look at the data, men do really well with having a purpose placed in front of them versus just thinking about what caused this and how do I feel all the time or whatever. That tends to make, cause men to feel worse. I was going to say that that could have resulted in staying at home, feeling sorry for myself, eating Doritos on the couch all day long, getting unhealthy, you know what I'm saying?

1:22:36Totally. Along the ways versus pursuing health for the, say, wrong reasons, but then also. But he's pursuing something. Exactly. And he's working towards something, which I think brought that realization. And so what a better place to be at right now than the other one. Our next caller is Alexa from Arizona. Hi, Alexa. What's happening? How can we help you? Hi. Okay, I'll just read my email prompt. I said, Hey, team, I'm 23. In my first couple months of being a personal trainer. I have a background in gymnastics, gymnastics, coaching, and group fitness. So I'm new to full time training and programming, but I'm not new to like working with clients.

1:23:18I'm currently finishing up my postnatal certification, but until then, I'm just working with the general population. My two main questions and struggles right now, one of them has to do with programming. So I'm wondering how I can effectively plan workouts and select movements that go beyond just providing a good workout and they can truly help see real lasting results. So, yeah, that's my first question. Yeah. So, and then the second question, you mind if I, if I read that? Because I want to answer both at the same time. Is that okay? Yeah. It has to do more with confidence and being a coach, especially like myself.

1:24:03I'm still, I have my own body image issues and food struggles, and it's hard to feel like I have the legitimacy to be a trainer when I still, you know, look in the mirror sometimes and don't like what I see. So how can I help people like what they see when I don't always feel that way about myself? No, it's great. Alexa, you're going to be a great trainer. And here's how I no you asked the right questions you really did so here's what's gonna so here's the challenge that you're gonna run into because your experience is a training athletes and athletes uh they kind of do what you tell them they've got good body mechanics cues are easy they've got good body awareness super disciplined super disciplined gen pop is not like that like you tell i remember justin talking about this as a trainer god when he became a trainer he loves telling the story of how he was an athlete so he was like i don't understand why i would tell a client to move their hips back and they couldn't, you know, it's like, it's totally different.

1:24:57Yeah. Because there's just a lot of stuff I naturally know as a gymnast and it's like, Oh, I realized I had to tell them to do that. What? Well, okay. So here's the deal. Okay. With, with workout programming, uh, as long as you don't hurt them and you train them appropriately, you're going to move in the right direction. So that's generally speaking. Now workout programming gets much more granular, the more advanced the client becomes. So if I'm training a competitive power lifter or a high-level athlete, my programming matters a lot. With new gen pop clients, the main thing is, are we doing good movements?

1:25:34Am I training them appropriately and I'm not hurting them? Okay, that's the most important thing. And the relationship you're building with them with working out. That's key. There's nothing, what will make you effective as a coach is whether or not your clients trust you and want to follow you, period end of story that's it period end of story so what does that look like vulnerability honesty consistency giving them grace here's your here's how you know you're doing a good job if your clients come to you and tell you when they mess up because the the tendency that can happen with a trainer and a client oftentimes is that the the trainer presents themselves not because of ill will but just because we think we need to present ourselves as like these, like these fitness gods, like I know everything, whatever.

1:26:20And I'm like this perfect fitness person that the client can feel embarrassed or ashamed to share their mistakes or they want to impress you. This is what client often, sometimes you could build a relationship with a client where they just want to make you happy. And so they don't really share everything, which makes it impossible to coach them properly. So vulnerability, authenticity, authenticity, consistency, and grace. In other words, the client feels like they can tell you because you're going to give them the grace. Now, that doesn't mean you lie to them. It just means like this trainer isn't going to look down on me.

1:26:58They're going to be honest with me and they're going to tell me what I need to do or how I can help you. They're going to try and coach me, but they'll never look down on me. That's it. That's the key right there. That'll make you an excellent trainer. And the fact that you're asking the questions tells me that you're probably going to be that kind of a trainer. I think, I mean, we have a lot of resources for this. And, you know, we've talked about our courses, but we're actually going through, you know, bringing groups of trainers to kind of teach them stem to stern. Like, where do you start with this, with the first case client coming in?

1:27:28And how do I not overwhelm them? How do I assess them properly so we can add in, like, the basic primers, the ones, the corrective type exercises to focus on so it's going to move the needle the most. And, you know, we're doing a lot of that and we're teaching a lot of that currently. So, you know, that's something, too, that you may want to look into that we offer. Also, look at your body image issues and food struggles as a superpower. This makes you relatable. So lean into that. Don't allow that to feel like it's crippling you or you can't share. That's what makes a good coach is that ability to relate to their clients.

1:28:12And if you are vulnerable with them and tell them, yeah, man, I currently still am working on these things. It's not easy. That right there makes that client more open to share with you the same struggles they're having. And they're more likely to come to you and ask questions versus what Sal was saying where they don't. They hide it from you because they think you're perfect. They think you're perfect and you got everything all together. Then they're going to be more insecure about opening up with what they're challenged with. or they're going to shame themselves or beat themselves up because they can't be perfect on the diet or they can't make every workout versus you letting them know, even as their coach and trainer, that this is a constant work for me.

1:28:48I'm still working on this and sharing that. That's a superpower. So lean into it like that. That's right. Or worse, they're afraid of letting you down or feeling like you look down on them. Like, I can't tell my trainer this. They're going to think I'm... You get some trainers that believe that. I see this on social media too. It's like, you lack discipline. It's your fault. It's like you talk to a client like that and they may be motivated in the short term, but at some point they're going to hide stuff from you or they're bounced. They're going to take off. They're just like, I can't even face this person.

1:29:16And you lose clients that way. How long have you been listening to the show, Alexa? On and off for a couple of years. I started listening before I fully committed to like getting my personal trainer certificate and then just kind of periodically. So probably for the last two years. How many times have you heard us discuss our challenges, either past or present with body image, food struggles, our relationship to fitness? Have you heard us talk about that on the show? Yeah. Why do you think we do that? To come off more relatable. Yeah, it's not because we like to share to the world our challenges.

1:29:55It's because we want to help people. and it's like, let's just, and this is what makes us effective as a podcast is that people don't look at us as a perfect whatever. First of all, nobody is, which is stupid to even pretend. But Adam is 100 % correct. In fact, the next time a client shares with you a challenge they're having with their body image or food struggle or whatever, the best thing you can do is say, oh yeah, that's tough. You know what? Here's the struggle that I have. and then you coach them after you explain that to them and watch what happens it's it's it's a super adam labeled it perfectly it is a superpower and make sure you're getting in all of our trainer forums following the trainer ig watching the you know we have a podcast dedicated to trainers now too right that kyle runs so if you're not watching oh yeah so that's on elite trainer academy elite trainer academy so if you're if you're not following that that's purely conversations around being a good trainer and building your business as a trainer so that's all that content is dedicated to.

1:30:55If you want Alexa, I can have someone reach out to you and talk to you about some of what we do to coach and train trainers and they can just answer questions for you. But if you want to be a part of our, our, what we do, our course and all that stuff, it's also how we hire trainers. So would you be interested? Yeah, absolutely. All right. I'll have somebody reach out to you today. Okay. Awesome. Yeah. Thanks for calling in. Yeah. You're doing great. You asked the right questions. Great questions. Thank you. You got it. It's scary just being a new trainer it should be it should be scary that's because you care that's right that's okay it's important we got you thank you so much all right all right bye you know just to clarify here's why i said it should be scary if a new trainer is like oh yeah i got this well that's it you're not gonna be good dude you're naive yeah you ain't got nothing bro yeah it's a tough job and you have people you're potentially tapping into is helping someone dramatically change their life for the better, it's a big deal.

1:31:55So you should go in with this, like, okay, I need to know more. I want to do a good job. There's a lot on the line because it is. But if you go on with that to motivate yourself to get more educated and just more experienced, you'll get confident as a result. That's right. Look, if you like the show, come find us on Instagram. We'll see you at Mind Pump Media. 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.

1:32:49The RGB super bundle is like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price, the RGB super bundle has a full 30 day money back guarantee, and you can get it now. Plus other valuable free resources at mind pump media.com. If you enjoy this show, please share the love by leaving us a five star rating and review on iTunes and by introducing Mind Pump to your friends and family. We thank you for your support, and until next time, this is Mind Pump.

From the publisher

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom.

Mind Pump Fit Tip: Fitness MUST-DO'S if you're over 40. (2:59)
Tamping down inflammation with fatty acids. (25:01)
Fun Facts with Dahlia. (28:43)
Halloween fun with Mind Pump. (30:00)
The skill of public speaking. (37:16)
Serious about sprinting. (42:38)
Data on daylight savings time, and Adam's electricity usage experiment. (44:56)
Selective brainwashing to reduce prison sentences? (51:14)
Mind Pump Trainer's favorite partner. (55:11)
Want to work for Mind Pump? (56:10)
#ListenerCoaching call #1 – Advice on tracking macros and finding maintenance calories. (59:02)
#ListenerCoaching call #2 – Using the gym to cope with/avoid emotions you haven't dealt with. (1:12:37)
#ListenerCoaching call #3 – How do I effectively plan workouts and select movements that go beyond just providing a "good workout" — and truly help clients see real, lasting results? Also, how do you build confidence in yourself as a trainer when you're still working through your own body image and food struggles? (1:22:51)

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People Mentioned

Kyle P (@mindpumpkyle) Instagram
Jamie Selzler (@jselzler) Instagram
Mind Pump Fitness Coaching (@mindpumppersonaltraining) Instagram

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