2804: The Ultimate At-Home Dumbbell ONLY Workout

If 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 Schafer, and Justin Andrews. You just found the most downloaded fitness, health, and entertainment podcast. This is Mind Pump. In today's episode, callers called in, and we coached them on air. We got to help them with their fitness, but this was after the intro. Today's intro was 52 minutes long. Now in the intro, we talk about fat loss, muscle gain. We give you a free workout at the beginning of this episode. Current events, family life, always a good time. By the way, if you want to call in, you want to be one of the callers where we get to help you, here's what you do. Submit your question to mplifecaller.com. Now this episode is brought to you by some sponsors. The first one is Seed. They're the world's best probiotic, hands down. By the way, they now have a multivitamin. 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By the way, we're going to throw in a free nutrition guide if you sign up in the next 24 hours. Again, mapsgreat8.com. The code LAUNCH, 50% off, plus the free nutrition guide. All right, real quick, if you love us like we love you, why not show up by rocking one of our shirts, hats, mugs, or training gear over at mindpumpstore.com? I'm talking right now. hit pause, head on over to mindpumpstore.com. That's it. Enjoy the rest of the show. All right, here's what we did. We put together the perfect, the best, at-home, only dumbbell workout. You only have dumbbells? You work out at home. Here's the workout that you do. We put together the best exercises. Simple, effective. Let's go. Okay. We didn't do this. We didn't do this. I did this. You guys agree? Yeah. We'll find out. That's fine. Hence the collective me. It's one of the most, it's got to be one of the most requested, like, hey, can you guys give us a workout with all of them? And a lot of our MAPS programs- Have all the alternatives for them. Yeah, we put in a lot of them, like dumbbell-only versions of those programs because it's such a popular thing. So you get a lot of these exercises like that, yeah. And whenever somebody asks me, I'm sure you guys answer the same way. I have a lot of friends that are like, what equipment should I buy? I have minimal space. I don't want to spend a lot of money. They expect me to say some machine or something like that. I always tell them the same thing. Adjustable dumbbells and adjustable bench. That's it. You could do almost anything. You can get so far with just that. So far. So far. Now you can do stuff with bands and suspension trainers, stuff like that. Yeah. But like dumbbells, adjustable bench, I mean, you could go super far. Yeah. Something like this. Yeah. All right. So we're going to list the exercises. And so this would be a workout. And you could do this workout two or three days a week and you would hit all of the major areas of the body. You would also develop a good balance. You wouldn't really develop too many imbalances or issues. It builds good muscle. You could progressively overload this pretty well to the point where you're going to get pretty strong. Sometimes dumbbell, you know, people think with dumbbell workouts, you're limited by the weight. And there's some truth to that. But we picked exercises where you could go pretty far. You could go pretty far. So we'll start with the lower body. I picked a backstep lunge with dumbbells. I like this. Yeah. You know, we don't talk about the backstep lunge a lot. Yeah. And so I love that you put it in here so we can talk about this because when I think back to a lot of my clients that I train, I would say I did more backstep lunges than I did regular lunges. Me too. The reason why that is is because the lack of ankle mobility in the average person, hence why they also struggle with squats, would feel stress in their knees when they would do a forward lunge. Yes. Because the forward moving weight coach too. Exactly. And so coaching somebody through a proper forward lunge seemed to be more difficult where I could start a very beginner person into a backstep lunge, get the desired outcome I was looking for, and much easier, less stressful on the knees to step backwards and to go forward. It also includes when you come out of the backstep, because you step back, go down to the lunge, step forward. it includes a nice hip extension to bring yourself forward which a lot of people need that posterior chain strength and like you said it can be tough to train otherwise it kind of naturally happens with a back step lunge. What's cool with this too is you could really progressively overload this. Like I could squat a lot of weight but I definitely could work with dumbbells with a back step lunge that aren't that heavy and get a pretty damn good workout. You can make a couple 40 pound dumbbells with some back step lunges Like I'm going to get a really good leg workout. Well, it's as close as you're going to get to, to like a single leg squat. That's right. From that kind of movement going in reverse. And like you said, it's just so much easier instead of really trying to manage and maintain their knee position. Like they just fall into much better mechanics that way. Yeah, a reverse lunge to about a three second balance was like a staple exercise that I started so many times. You get somebody who is, you know, not even has to be advanced age, just in their late 30s, 40s, hasn't really trained. You know, stability is normally a real issue. And then also, like we said, ankle mobility. And so I love the back step lunge to a balance to kind of take care of two things that we're trying to do. You get that stability at the top. You get the hip extension. You get good quad activation. Great exercise. size next up uh the single leg deadlift uh now you're probably if you're not working out this is new for you probably gonna use no weight whatsoever could you progressively overload this to make this like a really good strength oh yeah big time now i like i made it single because you could do you could do a stiff legged deadlift with with you know both legs but single leg adds that stability it gives a little bit of that lateral stability it helps create some balance uh which if you're doing everything bilaterally both legs both arms sometimes you develop some imbalances uh when you're doing the single leg version uh it really does handle this quite a bit it really does illuminate the difference between right and left you'll see you'll feel it so pick the side that's weaker let that dictate the reps and then go yeah and deadlifts you know with dumbbells you're not really going to get like that heavy of load to really you know get a substantial lift out of it That's why I like the single leg is to really – Yeah, you're going to maximize your efforts by going single leg. That being said, this is – so I don't know if you guys remember. I think I brought it up briefly on the podcast, progressing Katrina on this. So she – single leg deadlift is one of her first – when we're just kind of working out in the garage or she's getting back in the swing of things, it's a staple movement that I normally have her do to regain that stability back with even just the body weight or a light dumbbell is enough to challenge it and progressively overloaded at the very beginning. And I'd seen her doing that for a while. And she'd slowly progressed the weight, but you could see too, she was getting to a point where to stabilize like that and also hold really low was getting challenging in one leg. And I'd seen her do the same kind of weight for a while. And I said, hey, you're in a place now, you've been doing that for a little bit. You know you can go over and grab a hold of that squat rack or that bar right there to help stabilize you and really load. and so what i like to do is i love to do this first eliminate the stability yeah yeah so first use it for stability because it makes sense you're just getting started get the benefits of the hip stability and the balance and and and then the challenge of that you progress it to a little bit of weight then you get to a point where you know balancing with really heavy dumbbells you're going to be all over the place really hard to do that and now that that's not a bad thing to just keep trying to progress sure but somebody who's like really trying to develop glutes like she is and wants to build yeah uh yeah i walked her over to the bar and like she went from like holding on to like uh 15 20 pound dumbbells stabilizing to being able to hold a 70 pound dumbbell and a single leg deadlift because she could stabilize with the the squat rack you know or a bar and hold on to it more hypertrophy focus more hypertrophy focus and so i love this and so again going back to just what would i do with a dumbbell and you don't so i don't even need And a 70-pound dumbbell single leg hip hinge is like someone doing a 140 deadlift, barbell deadlift. I mean, that's a good amount of weight, so you can really load that. Totally, totally. Next up, the dumbbell row. One of the best back exercises, just a single-yard dumbbell row. It's really good because it does emphasize that scapular retraction. There's a little bit of rotation at the top, and it's just very functional. It's one of the best back exercises you could do, period, end of story. Put your knee and your hand on a bench just to offer some balance. This is an exercise that's good for function. It's good for aesthetics. And you can also get really strong with this. Like you can get really – this is one of those exercises, I don't care how advanced you are, it's a staple back exercise. But great for beginners. Yeah, it helps to really set you in good upright posture as well. So, yeah, it's definitely a good functional addition and back developer exercise. incredible for the anti-rotation too so i mean when you do the single side like that your core really has to stabilize the spine from wanting to rotate and so this is also one of those movements again i'll give like the like a great exercise by itself and we can progress this and we can play with it a little bit as i take a client through so when they first start it looks like a very strict form when they do that where i have their back level and there's not really a rotational component it to it it's just trying to isolate the lat and really squeeze the back and stabilize the core and then as we get you know further along i can progress it by trying to create some sort of rotation inside there and so you know there's i think we did a youtube video i believe i did on mind pump tv a long time ago that talked about you know this is not right or wrong way to do these because you'll see some camps when it comes to big rotation yes or completely flat right and And so, you know. Both valuable. Both very, very valuable. A bodybuilder camp would do this very stable look where it's just like you're not getting any rotation. The more functional group would be like intentionally rotating through that. And so both are good and both are almost like different exercises. And so this one dumbbell and one movement, you can really progress and play with over time and get a lot of benefit from it. Totally. And you have the incline dumbbell chest press. Just a great upper body exercise. Incline, we've talked about this before, even with the barbell. It's better for aesthetics. It's going to develop a better looking chest and shoulders. More functional. Better positioning. Flat, not a bad exercise. If you want to do flat, that's great. But if you had to pick just one, incline. And I'll argue that all day long. Incline, dumbbell, chest press. Great exercise. Then you have the Arnold press. Now, what's funny about this, Arnold press is a standing shoulder press. there's a rotation at the bottom that allows for a deeper range of motion it's so crazy to me when we talk about the arnold press how some people somehow think the arnold press is like not a good pressing exercise have you guys seen these comments yeah we got it when we did the we did uh when we ranked the exercises i don't get it i think we ranked the arnold press you know uh you're not going to load it as much as you're going to load a barbell military sure and so But you still can load it. It's not like an exercise can load. No, no, you can load it pretty well. And I know for sure. It's full range of motion. I knew you were bound to come in with that, right? I mean, you can't beat taking it. We're not doing this. Yeah. I mean, it's full range of motion with articulating it through a rotational pattern, too. So you get this full range. You're articulating the shoulder and this kind of natural spiraling. Healthy shoulder for development. And so it's not just you can get great development from it, but it's also the entire shoulder getting worked and you want to bulletproof your shoulders. The Arnold press is, I think, such a great press. It's funny. The first time I did an Arnold press as part of my workout, I got, and I still to this day, if I want to do a shoulder press, this is from a bodybuilding perspective, and just get the craziest, gnarliest pump, this will crush all the other versions. A behind-the-neck press is pretty close because I have to really squeeze my shoulders back, but the Arnold press with that full range of, Nothing will give me a shoulder pump like it. It makes it uncomfortable, in fact. It gives me such a crazy pump. I do them in a, not always, but I do them in a very untraditional way, too. I like to single arm them. Oh, yeah. So I love to throw a single arm version of it. Literally just holding one number. Yeah, yeah. I feel like I can. You can also see something. I mean, if you have access to kettlebell, I prefer it. Just because of the loading on the back of the arm, it goes really naturally with that spiraling type of press. Totally. But one thing, I try to figure out how to articulate this, but it's just this 90-degree sort of existence that we've been conditioned to be in and to do all these exercises within. You've got to think about where that force really targets in the joint and how much pressure are we placing unnecessarily. Like if I'm rotating through that and I'm still expressing these muscles, but it distributes it so much more effectively. Well, so, I mean, we're going biomechanics, right? If you look at the humerus, right, the upper arm, which is the part that the delt is attached to, you also, you have to also look at the scapula. The scapula has to move. That's the shoulder blade. Has to move along with the humerus for a healthy shoulder. this 90 degree press almost limits the movement of this it does limit the movement of scapula and makes it all the humorous so what ends up happening is you you start to teach your shoulder joint to move uh where the humorous moves and the scapula doesn't this is why people that always shoulder press with this 90 degree their shoulder hurts when they do a full range of motion they're like why does my shoulder hurt when i go all the way down you hit you hit a point where that it really like compounds and you get that pain signal because it's just like it's got nowhere else to go That's right. That's right. Next up, it's a superset. That means you go from one to the other, which is considered a set. It's just regular dumbbell curls to overhead tricep extension. So this is your bicep-tricep combo right here. By the way, supersets, they have some value here or there. People argue them. Bicep-tricep supersets, purely for the feel, is the best. There's nothing like getting the bicep and tricep pumped at the same time. It's a great feeling. They're just also both very small muscles. Yeah, they're not going to get exhausted doing that. Yeah, yeah. I mean, they just, everything else is a much, your shoulders, your back, your chest, your legs are such bigger muscles. And so if you were going to throw something to conserve time, like it makes the most sense. Not to mention both those muscles get addressed in the other big compound lifts anyways. And so it's not necessary to, you know, load the, this is something that took me a long time. I was so backwards when I was younger, like so much emphasis on arms, just my body. I think it's so important because everybody sees it. Yeah, yeah. And you just, you know, when it's like, and yet they were taking away from these other great compound lifts that I was neglecting because I wanted. Which would have gotten you better arms? Yeah, which would have gotten you better arms. That's the point I'm making is that if I would have really been a better rower, bench presser, all these other deadlifter, all these other great movements that incorporate the biceps and the triceps and then done them like in a superset fashion to get out of the gym, I would have been better served anyways. Totally. And then lastly, a little core superset. Windmill, this is great for rotation. You're getting some hinging. You're getting that QL, which often gets neglected, causing the back pain. Superset that with an active plank, which is abs and obliques. And now you have a fire finish to your workout, which is core. Now, here's how you would piece this together, okay? If you're relatively new, once you're warmed up, one set of each is fine. You can do this workout two or three days a week. One set of each would be perfectly fine. If you're more advanced, you can move up to two or three sets per exercise. and you have yourself a full body effective workout that you could progress for a decent period of time. You could go for a full year just doing this, getting stronger, all these exercises, and your body will progress the entire time. Yeah, my advice if I was a beginner would be to start the first month in the 15 rep range and then drop to 10 to 12, and then the third month drop to like five, right? So, which is typically backwards from a lot of like maps programs that we build. And so that we tend to focus on strength first. But I think of a beginner. A beginner. A beginner who's doing a dumbbell workout at home, which is what comes to mind right away. I'm thinking of practicing these repetitions, getting good at the movements, higher repetitions at first, and then working them way. You know, by the third month, they're down to five reps. They're getting confidence in a lot of these movements, starting to really load them with the dumbbell. and really say, man, this is for three months cycling through like that. Oh, great. Three times a week. This is two or three times a week. This is incredible. Maybe that's how I would, by the way, too, like the layer to that is you said like two to three sets, right? If I'm training three times a week, you could do as little as two to three sets. If I'm training two times a week, you could probably do like four sets. You could. Yeah, so that's how I would manipulate that. If I'm only doing it two times a week, I might do four sets of all these things. if I'm doing it three times a week, I'm going to probably do two or three times. Good, good. All right. So today I got to tell you guys about my workout. So you guys know this week is cardio week. Yeah, yeah. We're on day three now. Day three. So I'm throwing in a little bit of like stuff that I normally wouldn't do. Like roller skating? I need to do, yeah. So a little roller skating. Prancing now? Some prancing. I'm waiting for you to start prancing. You know, did some skipping. By the way, you know what's funny about skipping? You'll see this in like dynamic warmups sometimes. Remember the first time you saw that in a dynamic warmup? I can't make fun. I do that. I'm like bound and yeah. Yeah. You do that to get everything loaded. You'll catch me do that every once in a while. Just skipping? Yeah. When you're happy or as part of your warming? No, no, no. As part of your season. Skipping, skipping. To warm my legs up. I do like to do that. I would love to see that. I used to do it a lot when we didn't have so many people in here and we had the grass. When we had the grass with a lot of people in here, that would be a common way that I would- Can I just tell you how much I miss the grass? i know everybody else here is like you know that's one thing i do missed it just because it's i'm i'm very driven to fields and all that from like training you know that's one of those things i mean for workout purposes i do too but it's like uh it looks better without it you know saying it looks so much better without it and the truth is like it wouldn't even matter now we have so many people training it's not enough space you know what's funny that the grass excuse me the grass is kind of the color has fallen out of favor. Now you're seeing gyms with like black turf. Yeah, yeah. Yeah, no, I'm just green though because it's definitely it's an association thing. Well, yeah, because you played sports. I agree with that too. I don't think I would like black grass. There's something about the color that even though I'm indoor, it makes me feel like I'm outdoor. I feel like it's a bodybuilder idea. Yeah, take me out. It's a bodybuilder idea. You're like, yeah, we'll do grass but it's got to be black. Yeah, dude. Close the windows. Shots fired dogs. Just turn up the lights. We don't want windows in here. Leave the bodybuilders for that. Bodybuilders are like, fuck, we don't need no grass. Yeah, why are we going to do it? Yeah, I still think if I were to, if I, I don't, this is super, I'm sure this would never happen because economically, I don't know how it would make sense, but I would love a gym in a location that's like California, right? I'd have to work in a sunny place with a roof that you could retract. Oh, yeah. So you can let the sun. I agree. I don't disagree. You know, but I don't know how economic that would be. I would not be at all. gyms are not very profitable and to have you know the dallas cowboy stadium for your freaking chair would not be it would not be an economical size to open it yeah no i still go back to our original idea where we can get everybody to actually power our lights by running on someone did that yeah i know that's someone actually do it because they did and they failed oh really yeah oh like it was a chain so it was a jam maybe doug can look it up are you sure you're not like we talked about this here's not what we know i think somebody actually tried this i don't think so you would pay a fee and then you could exercise down your fee by generating power idea dog that was our idea yeah we talked about this was somebody did it i don't know i believe it was that was my idea on this podcast a long time ago i talked about that i could have swore our friend larry was going to work in a gym like this no no no he was building something else no are you sure yeah this was my idea a long time ago we laughed about it years ago let's see years ago now i knew there was someone trying to do an eco an eco there was one in oregon it wasn't structured with the membership like you're saying. That was our idea. Was that our idea? Yeah, yeah, yeah. I mean, it was mine, but you probably took that. No. What is this? Sacramento Eco Fitness. The facility uses sports art eco power machines, which includes stationary bikes, ellipticals, and treadmills that turn human energy into utility-grade electricity. Yeah. The gym has reportedly reduced its electric bill from $680 to $30 a month. Yeah. So yeah, this has been done, but the membership idea was our idea. Yeah. Like I thought that was a brilliant idea too. By the way. Thanks, you are a human battery. By the way, this is pure, people aren't going to like this. A gym that does this is pure, it's virtue signaling because that's not profitable. If you go from $680 to $30, you're like, wow, cool, we're saving $600 a month. Do you know how much that equipment probably costs? Yeah. It'll probably take you $15 to make up the difference. Well, can I just tell you how small that gym has to be? To only have an electricity bill? Especially in Sacramento. I have solar panels in my electricity bill. There's two bikes. It's like a 1,000 square foot gym. It's somebody's gym garage. Yeah, dude. It's tiny, dude. By the way, did you guys know that the first, and I'm going to talk about my work in a second because I can close that loop. But you guys know that the first, I think I told you guys this, how treadmills were first invented. I think we talked about this once. Like who invented treadmills? That's a good trivia. They were, it was a way to punish prisoners. No, it was not. Look up, look up. Stop it. It was. There you go. Yes. Wait, Doug's looking at one thing at a time here. How big is this gym? Well, this isn't the gym itself. I'm just looking at how expensive these pieces of equipment are. The treadmill is like 10 grand. I mean, that's all right, but how much power is it really? Yeah. I don't know. All right, what were you saying, Justin? Oh, so which came first, the hamster wheel or the treadmill? Probably treadmill. I don't think people had hamsters as pets when the treadmill was invented. So it was a form of punishment. Yes. The first, yep. Treadmills were invented in 1818 by English engineer, William Cubitt, specifically as a form of hard labor, punishment for prisoners in 19th century British jails, often referred to as a penal treadmill or everlasting staircase. Why is this so funny? You know what's so funny about that? Prisons were forced to walk a large wheeled-like machine. Is how much did that backfire? Because if you're a prisoner, okay, locked up in a cell all day long, I would look so forward to go walking on my Stairmaster or treadmill Not for hours Sure you want to bet No I would Bro first of all they feeding you three grains of rice a day You forced to walk on this Stop it bro If you're in solitude, in confinement, going outside and... I mean, it's probably better than what else they were having you do. Yes. I will bet that all day. That's why I guarantee you why it didn't probably last very long. They probably were like, they like it. Or the chain gang where there's these breaks. Yeah, I mean, if you're in prison uh going out and and doing labor or work or exercise is but i mean they probably were having people walk on them for like 10 hours a day oh you think that yes well look at it so they were used to grind grain pump water causing extreme exhaustion injury and sometimes death it was like it's a liability if we had those at the gym i guess my bad get fit or die pull up a picture of one of these uh it's like it's like a torture looking one it's kind of like spikes oh yeah look look look wow it would all line up oh wow look at that and you'd have to just keep walking forever it's the original crossfit right there oh dude how'd you get shredded by the hey dude that's i had no idea about that yeah i had never i had so you know how people hate treadmills they use it as a punishment back in the day I mean, and that's like the Stairmaster right there, right? So that was the Stairmaster treadmill is like the first thing then. So where did the elliptical come from? Oh, that came later. Bro, that was invented in the wild. That was for low impact. Yeah, but that was the 90s. Yeah, that was like science came around and said like, okay, how do we get people to do cardio without hurting their joints, right? It was brilliant. It was probably like a chiropractor. So in our time in fitness, there's a few times when equipment was invented and changed the landscape of a gym. Yeah. So dumbbells and barbells always been there. Yes. Squat racks, always been there. The elliptical was one of the biggest changes. Oh, yeah, yeah, yeah. Pre-core came out, and suddenly it was. Because cardio areas in gyms used to be treadmills and bikes and stairmasters. That's all they were. Stairmaster was the newer one, but they were there. Yeah, yeah. Then the elliptical came out, and it became a selling point. Oh, yeah. I used to give members. Oh, I had a pre-zo around it, dude. Because you had so many people that were middle-aged, had, say, bad knees, bad joints, injuries, surgeries, all the things. and it was zero impact. It was a zero impact cardio. You can still do this. Yeah. Justin. I do it all the time. I intentionally, I'm like, I was going to walk on the show, I'm like, I'm going to get on the elliptical. You know why? Fuck it, Justin. He sends me videos all the time. Really? Yeah, he sends me videos like this. This is me getting in shape. Wow, dude. Yeah, yeah. Then videos my ass. I just shake my head. But pre-core, pre-core crush. They went from nothing to crushing. You think it was then, was it pre-core? Pre-core was the first one. You think so? It was. You know that you say that so confidently. I am like 95% sure that Precor was. I mean, I wouldn't argue. That they invented the elliptical. I wouldn't argue. I just don't know. Because Precor was one of the rules. Did Precor invent the elliptical, Doug? I believe so, yeah. They were up in, actually, Washington State, I remember, when they first came around. Really? When were they invented? 1980. Oh, wow. 80? I didn't see them in gyms until like the 90s. It took a while to get popular. We don't have the internet, dude. Wow. Yeah, they made the first rowing machine in 1981, and the elliptical in 1995. Oh, 95 was the first one. Yeah, where'd you get the 80 from? Yeah. Oh, that's when they were founded. Oh, duh. Okay. Yeah, so I remember that because I was working in gyms in 97 and that's when ellipticals were starting to make their way. Yeah, yeah. I remember when we were getting them. Yep. Oh, yeah, we're getting four more ellipticals. Yeah, there'll be a line. Yeah, yeah. There'll be a line. Oh, my God. You're so funny you brought that out. I'm glad you guys said that because I'm going to bring it up on a podcast because I've been doing so much cardio at the gym. i so i'm fitness 19 is one of the gyms i rotate through so i went to that one which has a huge cardio area and uh they have i want to say four of those step step monsters the step mills step mill yeah yeah it's called a step mill yeah yes i call step monster or whatever it is scarier uh because there's there's there's a stair master it's like this and then there's the rotating stairs the big stairs right but if you mess up on your fall yeah there's there's four of those I'm doing my elliptical which is funny because people don't there's always ellipticals open when you demonstrate the elliptical you make a funny face he does like salsa it's the face I sing Justin all the time that's why it's my face alright tell your story dude you're so weird so there's always ellipticals open there's always a handful of treadmills but everybody wants those four stepmills or whatever and I'm on the elliptical and there's two ellipticals open next to me. And there's two people waiting, sitting on their phones. While there's a hell of a quip open. While there's people doing that. And I'm like, first of all, cardio is so minimal amount of calories. It also doesn't matter. Pick any piece of cardio. It's not like strength training where they're all different. It's so hard. My trainer brain is so hard to not want to. Maybe there's like real stairs. Like I would, like, this has now happened enough times where I'm like this close. I'm like, Adam, you're an asshole. Don't talk to nobody. Just stay in your studio. You're working out. You don't need to talk to anybody. But I want to walk over to them so bad and be like, I know what your goal is to get on this. I've been pretty confident in what you're trying to do. You know how much more beneficial it would be for you to just, until that opens up, go walk on that treadmill at speed three until that does. and then you hop over there versus sitting down on your phone waiting for 20 minutes. I know. That is the most absurd thing you could possibly do. I know. It's almost like you went to the gym, which means you went to the gym. You might spend, let's say, an hour, hour and a half there, and you sat on the ground for 20 minutes while somebody was walking on your – So you're the same people at the airport that, like, move everybody away to get right in front on the track to get their bag. But their bag isn't even there. That's my other pet peeve. Can we address that too? Can you step back and wait until your bag even gets there? There should be like a painted line around the luggage. Adam wants to push people. You just push them down. Dude, I just. I don't get it, dude. And if we all just stood back, then when you're thinking you'd come, it would be easier. Oh, there it is. And then you come in and you're not in everybody's wake. But right away, everybody gravitates right to the edge of it and shoulder to shoulder. And it's like. Your bag's not even there. Let's just stand here. Yes, dude. I know. Did I ever tell you when I lecture? I thought it was the same people. I lecture. It is the same people. It is the same people. It is 100% the same. It's also the same people at Costco with their cart that stop in the middle of everything and just sit there. And the same people don't understand how merging works. Yeah. Yeah. You don't stop. Yeah. No. You merge. You zipper in. Yeah. You wait till the last minute. You zipper in. Why did you stop? You don't get in early like an asshole and create a longer line and then get mad that I'm passing you. Oh, God. It's so. It's merging. It's so. If you zipper in, can we get a PSA? You ever get on a freeway where the guy doesn't want a zipper? I don't know. It's slow. We're all merging. But why are you fighting me to get in? You're willing to drive off the freeway because you've got to be first. I'll let you in. I don't care. Get in. This is where automated cars, I'm looking forward to that part. Totally. So I lectured some members because I was outside. We were doing flyers or whatever. It's one of the gyms I managed. And they got in a big old argument. it again california sunny day they're fighting over a front parking spot by the way there's parking in the parking you just got to go back a few spots and they were fighting over the front and one guy's honking or whatever and i'm the gym manager so i like get in the middle of it and i hammered him i'm saying you guys are fighting over who parks in the front so you can get in and get on a treadmill makes no sense just walk from the back and i remember i was yeah that was really the the the the lack of logic yeah that type of stuff is just so is is wild It's alien to me. It is wild to me. I mean, I'm sitting there doing it. I'm going like, is this like the old man in me or a trainer in me? What is it in me that's like- I felt that since I was a kid. I'm just like, what are we doing here? I've been an old man for a long time. I do. It's true. So my workout, right? So I'm pushing the sled because I got to do some functional stuff. And so I do two normal sets. And then the last set, I'm like, okay, I'm going to like sprint. I'm going to sprint. Well, you're so failing at this, dog. You are so failing at this. Now, why is that a fail? Because you're still, okay. The first day, hey, the first day, you had to go pump out a couple sets. Your third day now, you're telling me you're doing sled pushes, which is still muscle building shit. No, not really. You're not. Not really. I was thinking. You're not committed. No, no, no. I was thinking. You're not serious. Come on, dude. You're not serious. All right. We'll change stuff. Bro, dude. Listen. Someone's got to do that. Let me tell myself. Yeah, your wife is here to encourage you. I'm here to put you down. All right. I'm here to put you down until you're failing. I appreciate it. I hate your sled work. I appreciate it. Get your shit together. So I pushed the sled and I'm trying to go fast. Yeah. Just really aware of how unathletic I've become. Like I was never super athletic to begin with, but I'm like trying to go fast. I'm like, this is awkward. So I did that. And then they have a Kaiser machine. Cause I'm like, I want to get a little like rotation, explosive rotation, which by the way, explosive rotation is, I used to love doing that. Cause I did judo. Right. Bro. How did I almost pull my hamstring? How? You don't do that. My hamstring? What am I doing with my hamstring? I'm not doing anything with my hamstring. Suddenly, I'm like, ah. You get stabilized. Walk on the treadmill. That was the rest of the day. Just get on the treadmill and walk the whole time. That's what God tried to tell you that. Stop trying to do any sort of development stuff. Go walk, dog. Go walk on your treadmill for a while. So gentle. So gentle. Anyway, I want to talk about, so you're taking all kinds of supplements. I am. Which is great. And you're taking the C multivitamin. That's on. That's on. They came out, I don't know. Great multivitamin. It's a great multivitamin. I figured. Yes. I figured. So here's the thing, because people are like, you know, multivitamins are interchangeable, just whatever, one or the other, it doesn't make any difference. Two things with multivitamins. One, supplement industry is notorious for not having what they say is on the bottle. So you want a reputable brand because oftentimes you'll take, third parties will go and test supplements and 80% of the time, this is like often, 78% of the time, the bottles they test don't even have what they say they have. Yes, filler. So Seed is really good. They're really, really good, very reputable. Here's the other thing with vitamins and minerals, that different parts of the digestive tract will absorb different nutrients better. It's not like you just dump them in your stomach. You'll get some absorption, but bioavailability makes a big difference in multivitamin. Seed, remember what their technology is. They're the masters of this. They're the masters. Remember at their facility, they have the artificial- It's like a huge digestive tract that they built. That they built to simulate to show when the capsule releases the probiotic, and went to show, okay, it's coming out at the right moment, not just all coming out in the stomach. They did that with the multivitamin. So the multivitamin is multilayered, just like their probiotics. We were talking about this. Love it. I thought I saw somebody in our thread share that they're in another commercial store. Look up Seed and see if they are at Target also. Because we were talking about some of our other brands that are now in Target. Yeah, they're making all these retail stores. A bunch of them now of our partners. You can find them in Target. By the way, you know it's hard. Who was I talking to? I was talking to somebody about this. When you have a company that you're trying to get into Target, if they accept, if you can't deliver, you're screwed. You have to have inventory. You have to have a large inventory, and you're not going to make money at first. Otherwise, you'll crush you. Otherwise, you'll get crushed. It's like a big deal. Where are they at, Doug? Target. Yeah, see? It's not the Target now, bro. Really? Yeah. That's cool. Wow. I didn't know that. They have 11,000 five-star reviews. that's crazy 11 000 yeah their probiotic is i mean nobody even touches them doesn't come close no i you know i mean i remember when you first started talking about them well you i mean you've been talking about probiotics long before we even worked with them uh but the amount of people that i know converted over to seed and then the reviews that we would get uh email wise yeah but isn't that cool that they're in target now yeah good for them it's a trip for me to walk down the like the supplement and the drink aisle and so with that see how many partners yeah we're I want to say like six different companies that we've been working with for a long time now to see them in Target. Maybe they'll play our podcast at Target. So our MAPS program DVDs. Nobody uses DVDs anymore. Remember we talked about that for a minute. Dude, I remember a lot. That was the move for a lot of like fitness programs back in the day. It was like you had like the video version of it. It was like you'd buy it. I mean, the Jazzercise was huge on that and that's how they made all their money. Yeah, yeah. I was retelling this weekend. I had Jason and Danielle over, and then I also had my mother-in-law over for Valentine's Day. I cook for all of them. And I was retelling the four of us all meeting. And she didn't realize that when we went over and podcasted at her house that the four of us, that was like the first time we all really met. She assumed that we were all. By the way, Doug wasn't at that original meeting. Not the original meeting he wasn't at. Obviously, he was at when we recorded at Tina. but the original meeting when we met at Katrina's. That's the first time we all met. Which, dude, Katrina has got it somewhere recorded, and I got to find that. Her brother claims it's saved on the internet, or it's out there on the ethernet somewhere. Really? Well, she recorded it on the iPad. So the iPad that we had back then. Do you guys remember what that conversation was? I don't. I do. You do? I do. You do remember. I do. And when you find it, I want to- It's probably horrible. No, I remember the topics. You do? Yes. We talked about the science of cannabinoids. Because remember at that time? Oh, yeah. That's right. You guys were geeking out. We got all big on that. Yeah. We talked about combining fitness and wellness. Because back then, there was fitness, which was like fat loss, muscle gain. Then there was wellness. That's right. We were trying to talk about bridging that. How are we going to do that? That's right. Because it was gut health, skin health, immune health. And it's like there's two areas, but they should definitely come together. They contribute. And we were talking about how we can talk about that on the show. You're right. I remember those two topics. Yeah. That's funny. I remember. I mean, I had no idea she did it. she was in the kitchen and afterwards after you guys left it was yeah it was longer than that because we've been going for 11 and that was a year or two before we had started or so or no it was right before we started around october of 2014 okay yeah i remember so well these dates dude uh because i'm always reviewing old files He's the one that files. He's got the B-roll. He's like, oh, I remember that file. Doug's list. Yeah, he saves it. It gets released. So she was like, no way. She had no idea. I said, yeah, when we came over to your house and we recorded, because we recorded at her house first, I said, we barely knew each other as a group. I said, I knew Justin before. And I said, Doug and Sal knew each other. It was us getting to know each other. Yeah. I said, but that was all us just, and she was totally blown away. She had no idea about that. I said, oh yeah. And in fact, when we first started, I said, we had no intention of actually going into business with each other. We all agreed that the podcast would be this cool thing we do, but Justin and I were doing our own thing. Sal and Doug were doing their own thing. It was like a collaborative marketing effort. Yeah. So exactly. We thought, okay, if the podcast ends up getting enough attention, we can both have our businesses on the side. And we never thought that it would be a thing together. And so I was telling her that story. so she was all blown with that and then danielle champ times in jason's wife and we get to talking about when i first met her and and jason and all back our days and i'm telling my mom i'm like and because jason's there i'm like jason is one of sal and i's mutual friends who would always tell tell me you got to meet my buddy sal you gotta meet my buddy sal and i knew i knew him forever and i said and he knew sal and later on we find out that he was telling sal the same thing and uh and danielle's like well you met sal before he's been to your house and i'm like what do you mean i was like he's at what house and she's like your condo i'm like no i said sal and i didn't meet for years later i said i met him with larry at his studio like like eight nine years after after that i didn't even have my condo when i met sal i was long long gone she goes adam i was there with jay and she starts arguing with me like danielle gets she gets real passionate about what she's saying. And Jason's like, can we just agree that maybe? He's trying to like moderate. He's trying to mediate between the two of us. And I'm like, Daniel, Sal is never. I said, trust me, Sal's never been to my house. And she starts telling, recalling this night. She's like, Larry had this huge going away party. It was like the Hayes. And I'm like, okay, I definitely remember that night. That was a huge, huge night, right? And she goes, and I was there with Jason. We got in a huge fight. And then she starts talking about the whole thing like that. And then we went to your house. Never argue with a woman's memory, dude. Oh, I know. I don't understand. Yeah, she was like- Well, it's because of the argument. That's why she remembers her face. Well, you know why? So this is so Jason. I shouldn't sell him out, but he said something derogatory about her and the girls that he's with. Like being funny, smart ass like he is on the phone. Like, yeah, come over here. I'm with my bitches. Like something like- Yeah, I'm trying to be funny. And she was on the couch and she popped her head up like, what'd you say, motherfucker? Oh, no. Yeah. So they got into a big fight. That couch. So she's at my condo on my couch. I tell her, I don't remember that. She goes, and Sal was there on your deck and hanging out. I'm like, no way. Dude. No way. It happened. And it did happen. So you guys didn't even talk? So here's what's so weird. No. He didn't even know it was my house. Here's what's weird about the story, because we were talking off air. I remember that night. I heard this story. Because Larry, it was his going away party. obviously i know larry very well i remember that party uh there was a lot of drinking i remember being on the dance floor holding a champagne bottle ah drinking like an idiot good we all hung out and we went back to someone's house and i didn't know anybody but jason yeah so jason brings me in i remember the white couch which you said was yours yep and at one point i went out to the balcony because i got sick from too much drinking and i threw up over the balcony yes and jason walks up beside me and he rubs my back he's like it's okay buddy and then he starts to puke it and we're both just puke so i remember that night because of that yeah and i also remember i lost my shoe i've told this story before i got home and which i don't know how i got home it's terrible story and i lost i don't know where my shoe was i have one shoe missing which might be it might have been stuck in your condo i don't know dude but but that was your house yeah that's weird yeah and i have no recollection i don't remember him being there at all i don't remember i don't remember danielle being there i don't remember uh him being there that's wild but i do know i do remember that night i remember that big party and i do remember a lot of times when we all went out like that uh jason larry all this guy we would all come back to my place afterwards and after party so i definitely weird and but so the fact that you possibly there that's like i mean we have to be uh do you have an idea how old you were uh so when it went is that santa teresa days yeah so i'm probably 23 yeah so i'm like 21 years old bro yeah i'm like 21 yeah because i had just bought my condo. I think it was right not right before but right around the time I finally left the big box gym industry to start my own business. So I must have been like 23. I was 21 turning 22 when I bought my condo. I had to be about 22 which would put you at... 23, 24 maybe? 24. You'd be about 24. Wow. That's weird dude. I was probably working for you. Oh yeah. yeah yeah yeah yeah this is yeah this is uh so this actually this actually might have been even right before you because uh baker and i are still uh hanging out and together oh yeah and but sure but i was at hillsdale so this is probably like so how weird would that be that it was like right when i was hiring dustin because it was probably right around the time when you're coming out of college wasn't ready yet yeah we're ready yeah because how did we met connections were forming Yeah, maybe if we had met, we wouldn't have liked each other, and that would have destroyed my play for us. Who's this guy throwing up all the time? You know what I mean? Oh, you should meet Sal and work together. Oh, the guy that puked over my balcony? Well, what's crazy is that. Maybe I was like underneath. I'm like, ah! Oh, no! Asshole! I mean, we had both. Larry and Jason are two of the people who were involved that night, who are two of the people, just two of some of the people who would always tell me about, you've got to meet Sal. Same, yeah. Which is so funny that we were all at my house. And we never like formally introduced her and hung out. You know? So that was so crazy. Oh yeah. Danielle was like, I was so adamant. I was like, no, he hasn't. I didn't know they were together that long. So that was, that was like the first time they'd ever hung out. Wow. Or they had just started hanging out. Like he'd hung out with her before and then he took her to that thing. And that's what she, so that's how this, how this all started was actually them talking about that. And she's talking about the fight. Cause of what he said on the phone. Cause he was at my, I don't remember. Every detail. I know every detail. I don't know if you remember, I had like a little glass table in the kitchen. Yes. Yes. And so him and Baker are sitting in there and he calls up somebody on the, calls his buddy up on the phone. Oh, come over. And he says something derogatory like that. And she's, he thought she's passed out on the couch and she pops her head up and just like pissed. Mistake, Jason. She still married him. Yeah. She still married him. They're great together. And they're happily married with three girls. Three girls. Three girls. Yeah. Of course, a guy like Jason has three daughters. Dude, that's a. That's what always happens. I think so too. He's such a good dad. he's a great dad he's an incredible father a great girl dad he's an incredible father his daughters absolutely adore him they're super uh super super close to him yeah they're just cool to watch i read a story it's an old story so before adam makes fun of me you're gonna bring up a story from a long time ago yes dude 2006 it's an old story okay but it's a crazy story that i didn't know this actually this is real i saw like on on facebook there was like a a clip or something that popped up i'm like is that real yeah dude it was real in 1974 this there was a uh a ship that caught fire and sank okay a woman that was on that boat they a boat came by and saw this woman clinging to something what was she and it was she was on this boat she survived she was holding on to something you know what she was holding on holding on to a sea turtle she held on to a sea turtle for two days sounds like a disney movie it does 52 year old woman hung on to a sea turtle for two days no way two days sea turtle didn't bite her or like listen her name is candelaria uh villanueva it she was one of the the the passengers where the where the ship sunk uh it was off of zumba zumba where is that in the sulu sea is that a real place the whole thing sounds made up mile south of manila as she this is the story as this is how she tells it as she struggled to survive in the water this bro this is crazy a sea turtle swam up to her then she climbed on top of it and rode it for two days for two days and then she was rescued how is that wild come on what year is this 1974 is there a picture or anything no they didn't take pictures they didn't take pictures back then yeah isn't that crazy if it's true it's crazy as soon as she held on they threw one of those life rings to her, as soon as she grabbed onto it, the sea turtle took off. What? Yes, dude. Is there confirmation, like the people that saw it? It was a Navy ship that found her. And does the Navy ship confirm? Yes, they're the ones that tell the story. Oh, interesting. Yes. I've heard wild stories about dolphins doing things like that to save humans. Yeah, dude. Yeah, not a sea turtle. That's crazy. It wasn't our time, dude. Sea turtles don't normally stay like that at the top of the water either. They also don't normally save your life. Swim up to you. I just, I just, I don't know if it's Nemo or whatever. It's the guy that's like the total surfer. Hop on, babe. You know? Like, we definitely make an animated movie out of this. I love it, though. Yeah, how did they not make a Disney movie? I feel like they, like, you know what So here a I would love did she do anything with her life That would be really sad if she did it least get a sea turtle tattoo on her lower back She definitely did that If a sea turtle if a sea turtle saved my life after I survive, I'd be like, I'm doing something great. You know that, wherever that is in Mexico where they like hatch and then the people go there to just help them get into the ocean. Maybe she would. She'd do that like every weekend. Maybe that's what she did. Have you guys ever seen that happen? I would. What? Like turtles be born? Yeah. I wanted to do that actually. Maybe she, years ago, maybe it's the other part of the story, she saved the sea turtle when it was a baby. And it came back and returned the favor. Stop. That's the movie. That would be the movie. Did you look her up, Doug? Is she doing anything with her life? It says she lived a quiet life, largely avoiding the media spotlight. God, what a waste. Didn't he save any turtles' lives? Yeah, she should have done that, shouldn't he? That's a shame. She's got to be the first person to go in anywhere where they have plastic straws. I'm like, ah. murderers it's her claim to fame she's the one behind paper straws wouldn't that be a great story I wouldn't feel bad we're not using plastic straws anymore speaking of plastic stuff I got a cool gift from my mother-in-law and I was like what is this thing like this and it's a you can reseal like bags oh like potato chip bags yeah yeah it heats it up yeah so i was so max and i were eating some of the crisp power stuff the other day and he didn't finish it so he only had half of it and you know typically you have to crumble up go look for one of those clips or what i thought and so i couldn't find it there they just melt it yeah it just you just run it across and it reseals it oh that's cute have you seen those i haven't slick yeah the only thing is every time you open the bag you gotta cut more of it off right well yeah yeah i mean nobody ever fills a bag all the chip bags are like one third It's really less stale that way. But I mean, for something like that where you don't finish, it's like a perfect little thing like that. Does he like the crisp power? Yeah. Yeah. He crushes them. Yeah, yeah. Plus 20-something grams of protein. 27, 25? Yeah, they pack it in there. 26 to 28, I think. In a bag? Depends on what flavor you get. I feel like, so because protein, there's so much awareness around protein, largely because people in the health space have been talking about it for so long, but I think a bigger part is the GLP-1 phenomenon. Oh, yeah. And then the new food pyramid. Yeah, and now you're starting to see companies market high-protein this, high-protein that, like you said, even fast food companies. Yep. I could see Chris Power making a huge run. I think they already are. Like going to movie theaters. Now you can grab a 25-gram protein, and they're basically pretzels. That's what makes them cool is because they're a salty, carby type of treat that is high-protein. That's high-protein. It doesn't taste like jerky. No, that's what I mean. most high protein like snack stuff is like meat based totally to get the high protein like that so to have like something that is a what would be a traditional carb yeah be a high protein snack i love them man i eat them all i eat them all the staff eats them all the time spicy ones you know what that was i was on that kick first yeah um the sesame seed ones i like a lot really yeah the salt and the salt one those ones are everything one everything bagel yeah yeah okay yeah i mean i haven't had any the only the only one just that i'm not a big fan of is the cinnamon ones I would think you would like that because you like sweet stuff I do but that's not how I want I don't want it in my pretzels I want sweet in my cereal or something else I don't want it in my pretzels I want salty hold on a second bro what if you poured them in a bowl with milk I mean it would be interesting yeah that might be good huh milk pretzel you got the cinnamon toast crunch it would be interesting to try that that to me is the only way I'd probably like this I like all the other flavors I heard the other day I thought this would be a really cool thing to bring up just quickly. The difference between happiness and joy. I thought this was such a good explanation. So you guys, we've heard joy. We've heard happiness. People tend to interchange them, right? Same thing. It's not. Joy is a spiritual concept. Joy is a feeling that you'll hear people say that it comes from God. Let's say Christians will talk about this where you could be in pain, you could be suffering, but still feel a sense of joy. Whereas happiness is related to external circumstances, right? So like something good happened, I got a raise, you know, someone said something nice to me and it makes me happy versus joy, which comes from something outside of you, right? And so I heard this great example of how you would compare the two. And it might've been Arthur Brooks that said this. Happiness is like a thermometer. It measures the temperature of the room. Joy is like a thermostat. You could set the temperature of the room. Oh, that's cool. Isn't that cool? That is cool. So regardless of what's going on, you could change the thermostat. And so joy is something you could feel regardless of the circumstance. Well, you remember, I mean, this is how I described what I went through when I was- I thought of you. Yeah. When you were going through all that crazy, what's wrong? And it was funny because that was the word that came to me. It was just like, I have this weird joy. Because I know the temperature of the room is miserable. Yeah. You feel like crap. The environment is not- It is terrible. There's no doubt that that is bad. But I had this weird sense of joy even in the midst of that. And there was nothing that I could explain it better than that. It wasn't happiness and excitement. It wasn't like that because of external things at all. In fact, all the external messages were like, this is miserable. Sleep is terrible. Like all the things. But I had this weird feeling of joy. That's so awesome. Yeah, yeah. So interesting to go through that. 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Use the code mind pump. Get 20% off everything on that site. Back to the show. Our next caller is John from Florida. What's up, John? How you doing, John? Hey, how are y'all doing? Good, man. What's going on, dude? Not much. So I guess I'll just read my question. So I'm 18 years old, and I'm looking to become a personal trainer. But I was just wondering if the best thing for me to do would be go to college and get a business degree for that, as well as getting my NASM personal training certification. and I was just going to kind of see like what y'all's opinion on that would be. Bro. Definitely. Bro, I'm so glad you're talking to us right now. Hold on. Hold on. It's a big commitment. I'm going to ask you some questions, okay? What makes you want to be a trainer? I mean, I just love fitness. I mean, like I grew up playing sports and stuff, and now I'm like super into the gym, and I just love it. How do you feel about working with people, different kinds of people all day long? I mean well actually currently I work at I mean with the Walt Disney Company I'm like I'm probably I love working How do you feel about selling things? I mean pretty good I haven't had a whole lot of experience I'm sure I can grow and get better at that How do you feel about working with people who are stubborn and don't want to do what you're telling them because you're trying to tell them to get in shape how do you feel about that? Are you patient or do you get irritated? I mean, I know it's going to happen to them. I can always work with it. He works at Disney, bro. He works at Disney. Disney is a great culture, dude. Yeah. How do you feel about moving across the country to become a trainer? I mean, I'll do it anywhere. You'll what? You'll do it anywhere. I'll be a trainer anywhere, like here in Florida or California or Alaska. How bad do you want to do this? Pretty bad. All right. All right. So I'm asking this question because we're hiring trainers like crazy. And I, we hire based off of character and attitude. I'm going to give you some general advice and then I'm going to connect you with our fitness manager because we don't hire expensive trainers. We create trainers here. And I love young, hungry people who are looking to get into fitness because you're moldable and we can turn them into awesome coaches and trainers. But I'm going to give you some general advice. College, your parents aren't going to tell you this. Okay. If you want to be a trainer you really want to be a trainer college is a waste of time they're not going to teach you anything that's going to be of any value to be a good personal you'll learn more in asm certification than the four years of college for for being a personal trainer we have a course like go ahead you know you know that you know two of the four guys here don't have degrees right actually none of us have a business yeah yeah yes yeah no nobody in here has a business degree sal doesn't have a degree i don't have a degree justin's the only justin and doug have degrees and they're not even in business yeah by the way the waste the waste of time that there is to become a trainer going to college become a trainer it's equally a waste of time to get a business degree to start a business yeah they don't teach anything the business advice is terrible yeah you get good at like business planning and writing that up but it's like asking for money but you know everything you learn is by doing but yeah so it i mean there's value to it i wouldn't completely shit all over it you know there's a lot of really good professors out there that'll teach you really good things but the application is in this industry far outweighs a lot of the education and you can get the education while you're working i think that's something to consider yeah all right yeah so certification uh we have a course yeah that teaches trainers how to build their business it's focused on building your business and being a good trainer nasm is great for the knowledge aspect biomechanics uh you know exercise program design all that stuff and then ours is about building your business i'll have doug send you the link or i'll have somebody call you to talk about that have ann call him and talk to him and then ann can talk to him about the course and give recommendations on certification. She'll be great on the education side for him. And then she'll introduce him to Kyle if he's interested. Listen, this is for anybody else watching too, John, so this is also for you. If you're willing to come and eat shit for three months and run through a wall, then that's the kind of trainer that we want. And we develop good trainers. So you think about that real hard. And if you're interested, then you can talk to who runs our fitness department. College will always be there. I'll keep that in mind. I miss out on all the parties though I did miss that bro I missed out on the parties you had better parties alright buddy we're going to have Ann call you she'll talk to you more about the education stuff to help you out on that and then hopefully we get a chance to meet you well thank y'all alright John yeah dude you guys just crushed his whole dream hey man that's the advice you need to hear well I know I don't disagree Because it'll do one of two things. It'll either scare him, and he's like, I don't know if I want to do this, which is good. Then go to school and do something else. It's just a lot of money that he would invest in that direction. And if you're looking for that kind of return, and also to be effective in the industry, I don't see the value. If you know, it's a no-brainer. That's right. Listen, I was interested, and I thought I was going to be a physical therapist, and I was going to school for kinesiology. I was finishing up my AA when I moved over here. And I got personal training as a side job, not because I thought it was going to be a career, as a side job while I finished my degree. And I fell in love with personal training so much that I was like, this is what I want to do. And I found out that there was a career in it. And I remember my boss at that time showing me how much money he was making. He's like, listen, Adam, he goes, you can go finish your kinesiology degree for the next two, three years if you want. He goes, or you can get education through certifications. We raise you up. The same amount of money you'll get more from having a degree, we'll pay you more for having a national cert that you can do at home. And he goes, and that's the pathway to my position. And what I did was I said, I'll give it a year. That's so similar to my story. I'll give it a year. I will give it a year. I'm going to give it everything I got. And I'll still be young. So if it doesn't pan out the way I think, then I'll go back to college. And here we are. So here we are. And so if you know you want to be a trainer, it's a no-brainer. If you're not sure, then college has a lot to offer. That's right. You want to be a doctor or do something in that regard, like medically? Like, yes. Even if you're uncertain, right? Because at least that gives you years to mature and experience and take different classes. But if you know? But if you know, yeah. Dude, give it a year. Yeah. What's the worst that could happen? It's still similar to my story. Totally. Mine literally was my manager. I told my manager, I got to go back to school. I can't train as much. He's like, I know how much you're making. he goes you know how much a physical therapist makes and showed me i'm like he's like you're making more now yeah i was like oh don't you like this better i said yeah it's crazy so i stayed our next caller is alissa from michigan hi alissa hello hey guys how are you this is this is amazing i'm good how are you guys good how can we help you okay so my name is alissa i am 20 years old and from michigan my question is how do i naturally increase my estrogen for background i have always been interested and involved in fitness and sports. I got my period at 14 years old, and for about three years, it was perfectly normal. Regular flow once a month. When I went up to college, my period became irregular, getting it once every three or four months. Fast forward now, my period is even more inconsistent. I brought this up to my doctor and got my blood drawn. Turns out my estrogen is below 10. Her only advice was to go on birth control, which I was and still am against, but I did end up taking for 21 days. This forced my period due to the estrogen in the birth control. That was back in October 2025, and I still have yet to have another period. I do not know what could have caused my decrease in estrogen, as it had to have been normal for at least a few years. Going to college was a big change for me, lifestyle, location, food, people, stress, etc. I also played basketball freshman year of college, but I've always played multiple sports. I have strength trained since I was 15. I started running in May 2025, and I've been running a few times a week since then. I find it hard to believe my activity could be the reason for my decrease in estrogen since I've always been active. Is there anything I can do to naturally increase my estrogen to get my period back? Yeah, great question. Okay, so it's more complicated than what you said. First off, book I recommend is called Beyond the Pill by Dr. Jolene Brighton. So I think that'd be a great book for you to read, kind of learn about your hormones and how to get them in the healthy spot. Did you see that interview we did with her? No, I did not. Okay. We've done an interview with her at least twice. Yeah, we did. Yeah. So watch that interview that we did with her. It's a great interview. Dr. Jolene Brighton. So she's really, really good about this. Okay. So yes, it's your training, but it's not just your training. It's the cumulative stress that you have on your body that tends to cause hormone disruption. So that can look like exercise, sleep, diet, but then it can also be lifestyle. It can be stressful situations. It could be anxiety. It could be change of environment. It could be all those things. So does any of that ring a bell? Are there lots of changes happening in your life recently that we could put in the category of, oh yeah, that might be a stress? I mean, probably. I think I'm just naturally a kind of a stressed out person. Like I have a lot of worries about people and school. Yeah. You're not. Nobody's a naturally stressed out person. Uh, but you probably are used to living in a stress kind of a stressful way. So this can look like type a, get it done, make it happen, take on more responsibilities, et cetera, et cetera. And so you may be so used to doing all those things that you're not going to it's hard for you to gauge what that kind of feels like the general advice for hormone balancing for both men and women but especially for women is to let your body heal and recover yeah and that takes a while sometimes so yeah like right go ahead no no go ahead go ahead right now i'm following maps andabolic i'm on like day 42 and i actually did the advanced because i was like yeah you know the normal whatever throttle down yeah so i'm just getting into i actually have a phase three workout today which i'm supposed to do but like i mean is that really too much volume right now yeah for sure right now that's 15 would be more appropriate also i mean tell me more about like all the other stuff like are you playing sports right now are you running right now what's your calories at right now um well right now i'm running one mile in the morning right when i wake up on the treadmill and then walking one mile and i'm trying to get 10 000 steps including both those things. Um, in my head, I was going to start running outside like my four miles a day type thing when it got warmer, but it hasn't gotten warm yet. No sports. My calories are like 2200. Sometimes I'll go to like 3000 just cause I'm so hungry. So I, I feel like it's not that like I eat so much food. You know why you feel, you know why sometimes you go up to 3000 calories, your body needs it and you're low. So you need to find a more happy place. A happier place would probably land around 2,500 calories. Consistent. Yeah, consistently. Instead of staying low, doing all that stuff, and then your body's starving, and then you go all the way up to 3,000, you need to hover around like a 2,500 calorie mark with all the activity you have going on. Alyssa, you're young. This will bounce back well if you don't let yourself go back to what you're used to doing. And it's going to take a little while. What's your body fat percentage at? Do you know? i'm not sure i believe i did one of the ones where you hold yeah that machine i don't think that's right at all but it was like 25 okay good you got don't let your body fat go below 22 okay uh keep your calories around 2400 2500 consistently uh maps anabolic's okay phase three is a bit much so here's the deal it's not that it's too much it's that it's too much for you right now if your estrogen's in the floor in combination of everything we we got it we got to let things heal so maps 15 would be your routine and walking yeah maybe consider some things too that are like kind of bring you down a bit like sauna or yoga or stuff like that like things like that will help if you have if you have if you're anxious having a lot of anxiety or you're somebody who thinks they feel stressed out a lot like that uh doing things that are more recuperative for you uh it will serve you getting your hormones and i'm in yin yoga yeah not power yoga not hot yeah yoga yin yoga yeah we'd be the one to do yeah but it's do you have mass 15 no i don't okay i'm gonna send you mass 15 i want you to stop running and i just want you to walk and i want you to get your cut let's go let's go 2400 or 2500 let's do 2500 consistent and i'm to have you back on in 60 days and let's see how you feel now i actually really gotta do this that's why you have to do it yeah we're gonna get you back on here i if you do what we tell you there's a very high chance in 60 days you're like whoa yeah and now here's what's gonna happen in 30 days you're gonna feel amazing you'll be super tempted to go crazy jump back just do what we're saying okay yeah i mean i want my period back like i'm worried i'm not gonna have kids i'm stressing out about that so this so this will rebound you'll you'll be okay you'll you're not in like a really dangerous scary bad place at all you're just yeah it's a it's a it's a normal thing to happen women lose it when they're when their body's taking on especially athletes yeah when you're taking on all these and remember that sports running exercise those are all stresses they can be they can be good but those are all stress and then you add in a new move new school new circle of friends new what like all that stuff is well those are all stress it's also cumulative so it's like year after year after year after year and then finally the signals get loud enough to where you're like uh-oh what's going on here especially if you're not getting quality sleep too you're not fully recovering you're going to carry that into the next day and then it just compiles how's your sleep are you getting night sweats no but i am waking up a lot of times about the night i used to never do that that's the low estrogen yeah okay do what i said maps 15 2500 calories 10 000 steps no running nothing else if you want to do something else yin yoga Any supplementation like magnesium or anything like that? Yeah, you take a multivitamin, vitamin D, magnesium, that kind of stuff. No, I really should. Oh, yeah. Listen, take a multivitamin. Also take a vitamin D3, K2 supplement. And then magnesium. And take magnesium glycinate before bed. Super inexpensive. Yeah. Get a night routine before bed. You take all that. You bump your calories. You knock off the running. I bet 60 days you feel better. Oh, yeah. I think we'll have a good report in 60 days. Yep. I hope so trust the process can we do it yeah yeah let's go thank you guys so much for taking the time of course I've been scared you got this don't be scared you're going to be fine at your age it's going to be very solvable yeah we'll see you then thank you so much everyone bye bye you know how common it is for female athletes to have irregular and no periods yeah it's actually more common than not I see how they freak out though oh yeah Well, you also have to factor in, because those calories for someone who's doing all those things and that stress exacerbates all that stuff. So someone might be like, what do you mean? You can't play sports? It's not that you can't do that stuff. It's just that you have a stress bucket. Sometimes just eating more does it. Yeah, exactly. That's the first thing that came to mind when she said 22, and then she goes all over to 3,000. And in her head, she's like, I can't do that because I have those three. Yeah, well, that's because the body's going like, you've been starving me for four days, and now I need this. and then you overeat, right? So our next caller is Lucan from California. How you doing, Lucan? What's happening? What's happening? Hey, how's it going? Good, man. How are you? Doing well. Really appreciate you allowing me back on for another question. Big fan and supporter. Just want to say, you know, first and foremost, thank you for the work you guys put in, the knowledge you share, and then your time for my question as well. So we'll get into that. This is more along like the health and wellness side of things. So at the end of last year, I did a function blood test, measures 175 biomarkers. It's pretty in-depth. And while like 90% of it came back with everything, you know, in line, everything looking good, the 10% or like the stuff that was out of range really wanted to focus on and just had a couple of questions regarding that. So specifically, the food allergy and sensitivities portion was informed I was highly sensitive to egg whites, casein, coffee, wheat, and yeast. I think I included in my question, my breakfast was six eggs, Greek yogurt, a glass of milk, and a cup of coffee down. So definitely had to like make a change there. And then with the heart biomarkers, I understand that like cholesterol and stuff like that can be pretty individual but stuff that was like the ApoB lipoprotein A and high C protein or HSCRP along with like a history of heart disease in my family Just kind of stuff that I wanted to prioritize and think about a little bit more So definitely change like the diet up, you know, reduced red meat kind of replaced with like fish, chicken. Breakfast is completely different now. Definitely not doing six eggs anymore. Um, my question is really like, who should I be coordinating this information with? Like, now that I'm kind of in like this elimination phase, do I just eat like that for the rest of my life? Like, how should I go about or what should I be focusing on? Because in my past experience with like healthcare providers and things of that nature, it's not like I'm unhealthy. You know, I'm not going there because I have like a sickness that I need to be cured, but I'm definitely not optimized. And so who should I be like, what information should I be seeking out with the information that I have in order to like live an optimized lifestyle? You know, honestly, uh, I think you're, you're already in the right direction. Here's what I would do. Those changes you made are what I would do if I was you. And I'd retest in 90 days. Do this exact same test in 90 days and see where you're at. Now, if you want like a provider, a functional medicine provider, a really good one, you know, Dr. Cabral's team is really good. You could work with someone like that. But you're otherwise pretty healthy, active, you're young. Honestly, make those changes, wait 90 days, do another one of the exact same tests he did and look at the difference and see where you're at. And I think that would be just a fine place to start. Got it. And then like when it comes to the insensitivities, like for me, it's kind of hard to almost believe like, like for instance, eggs, I've been eating them since I was, I mean, since I can remember. And I guess like maybe I was just constantly inflamed. Like I have noticed like some changes, I'm down like five pounds, maybe a little less inflammation in general. But when it comes to like, you know, fixing or not fixing, but reintroducing those food groups, like, is that recommended or should I just kind of wait and be like? No, you wait, you wait about 90 days and then reintroduce one of them and see how you feel. And you could, now you could also, the standard way of doing it would be to re, to do another test and see how those sensitivities responded. and if they go way down, then you can reintroduce it slowly. It doesn't mean you're going to have to avoid them for the rest of your life. Oftentimes you don't. And there typically needs to be some gut healing through that process. And that's oftentimes what happens with certain food sensitivities. Now, sometimes the food sensitivity lasts for a long time. And gluten for me has gotten a lot better, but I can't eat it all the time for sure. You know, once a week is okay. But there was a point there where I couldn't even touch it. So, so there's very good odds that something like egg whites, uh, in casein will be something that you can reintroduce later and in moderation and be okay with, but I would do the same test in 90 days, dude. Got it. And see how everything got and see how everything, yeah. See how everything changed. I'd love to have you back on. I'd love to hear, uh, how your, how the new tests came out after making those changes. Cause I think you made the right changes. That's, that's what I would recommend. Yeah. Yeah, I certainly can do that. Is there anything else? Obviously, I exercise. I'm active. Is there anything else that I should be focusing on that could improve some of these markers that were elevated or cause for concern? I mean, technically we could, but I'm going to tell you right now just the vibe I'm getting from you and everything that you're keeping track of and at your age. You did, you did. I'm going to tell you to not overthink everything. You move too many levers and then you don't know which one of them is the one that helped you. You don't want to be like that dude. What's that guy's name? Brian Johnson. Yeah. Oh, yeah. Where you just turn longevity into a stress, into a God. Yes. Yeah, be careful. Too hyper-focused. Yeah, don't focus too much anymore. I think you made the right changes. And then wait and see what happens. Yeah. And also, you know, look, here's also listen to your body. Sometimes we can use, like, labs can start to, like, stress us out. Like, oh, my God, this one number's not perfect. Meanwhile, you feel good and everything's great. You can tell the whole story. Yeah, so I would say don't go too deep anymore. I think you did the right things. Just wait 90 days and retest. And by the way, when you come back to slowly reintroducing those foods, I'd reintroduce them priority to what I really care the most about. In other words, maybe you're a big coffee drinker. I love coffee. And it's like, man, I hate to never have that ever again. But I could do without six eggs every day. That's not the biggest deal. But maybe eggs is for you. Whatever the thing is that you enjoy the most is what I'm going to reintroduce. because it's like, so when I went through this process for me, it's just like I eventually got to the point where it's just like bread will never be, bread doesn't do well with me. I changed that out of my lifestyle. It's just not something I really eat. It was maybe once in a blue moon I make some sourdough bread or something like that and makes it in there, but rarely ever because I've realized that every time I reintroduce it, my body just doesn't do well with it ever again. So I forever have changed that. But I don't feel like I've lost a lot or it was that big of a deal for me. And so the things that I really care about in my breakfast that you eliminated, it's like I would reintroduce the ones that are most high priority. Stick with that. Make sure that's feeling OK before you reintroduce the next thing. And maybe one of those things you are really sensitive to and maybe is something that you should change for long term. But there's a good chance you, as young as you are, the way you're approaching this, they should all probably get reintroduced after your gut heals. You'll be all right. Awesome. Well, gentlemen, I really appreciate it. That was my question. And so once again, thank you so much for your time today and keep doing what y'all are doing and spreading the good knowledge. So thank you. You got it, man. Thank you. Keep it up, Logan. Yeah. Take care. Yeah. There's this like, you know, there's a small category. It's not a lot of people, but there's this category of people that over, I don't think he's there, but he could go there. Or he starts to break down everything in every little lab. And then that's unhealthy. It becomes obsessive. uh and so you know um he did the right changes and that's it i think it'll be patient see what happens two things i want to comment on one uh the doing too many things at once uh this is a common mistake and and then you don't know what really made the impact right so i think that's the other thing the other thing that is important to point out it always surprises people that the stuff that we're sensitive to or that you have an issue with are these foods that you've eaten forever it's actually more likely that's the case that's right the way it works when it gets the healthy ones when it gets through the gut lining and it gets into your bloodstream you're inflamed and it's the foods you always eat that you develop exactly it's less likely it's the thing you every once in a while never eat right or never eat because it those are the ones that you didn't get through because you never you weren't you weren't inflamed you weren't stressed you weren't and then you get through it so it's like it always surprises people but it's actually the the opposite is true it is it's most common that it's the food that you love and eat most of time you know and why people have a hard time processing that is because many times it's a healthier food that's right it's a food that's like avocado there's no category for cookies yeah yeah yeah that's exactly right our next caller is reese from texas what's going on man hey what's up what's up y'all how's it going good good how can we help you okay cool so i'm gonna read my question and then i have a little bit of context and if i start rambling y'all coming off after. Okay. All right. Yep. Cool. So I said, Hey, mind pump team. I've actually recently been on the show asking about becoming a trainer and y'all encouraged me a lot. I want to be a PT because I'm very passionate about behavioral change and the benefits of exercise and routine on mental health. With that being said, I did so many things wrong on my journey so far about three and a half years. I've learned how to be incredibly consistent with my workouts and diet is my favorite part of the day. And I go to sleep slash wake up excited and thinking about hitting the gym. The discipline for me now is following the plan and not overdoing it. I always felt like I needed to have a great workout or great pump every time I lifted, which inevitably led to me skipping the hard skill-focused compounds. So now I'm a fitness enthusiast slash aspiring trainer who can barely squat, deadlift, or bench for shit. Right now, I'm running phase one of MAPS 15 Advanced on repeat with light load, just trying to learn the skill. I also plan on getting prime and or prime pro very soon. I would love some tips for getting better at these movements because every time I go to the gym and can barely squat 95 pounds with good form, I feel embarrassed. And of course, it gives me imposter syndrome with my future coach aspirations. Sorry to be long-winded. Thank y'all for the wisdom. Bro, you're doing a great job and you're on the right track. Just so you know, I was already a trainer for a couple years and couldn't do any of those lifts. I didn't squat. I didn't deadlift. I didn't do that. Hence why we obviously preach about it so much on the show. So the fact that you're working on it already is a great job, dude. You're going to be ahead of the curve. And you know what's awesome, actually, is that you're going to connect really well with your clients because you just recently have gone through it. You know what it's like to be like, this is hard. I haven't done it. You know, because a lot of people are going to come from that place. A lot of people are familiar with you're supposed to lift weights, but they've ignored the big lifts. They've ignored getting good at those things. And it's because they're embarrassed because, you know what I'm saying, all the things that you're feeling has kept them just, and I was the same way too. I didn't even teach those movements because I couldn't perform them well. Mine, so I avoided teaching things like the deadlift. Like, who am I to coach a deadlift? I can't even do it properly. and so I found other things to coach and teach this is why we talk about how we weren't the great trainers we we are today when we first started and so you're doing great that's a it's it's it's don't be afraid of that and embrace the journey and it's going to make you a better coach because you're going to be able to connect to people going through the same thing yeah what makes you want to be a trainer Reese um well I might start rambling but I'm really passionate about it because it really changed how I view myself. And I've gone through a lot of like, when I first started, I was overweight and I really got in that binge cycle and I probably had an eating disorder, but you know, I didn't know what that even was. And I just want to help people go through that, avoid those mistakes. And yeah, and I'm not really doing nothing else. You know, I'm just working at a restaurant job and I'm doing decent, like personally, but I was like, well, I have a passion about this. Even though I feel like I'm not ready, I might as well do the first step. You know what I mean? Let me list the character. Let me break down the character of a successful trainer. Okay. They're humble. They love people. They want to help people. They like to learn or they want to learn. They have a thirst for, for, for learning and they're okay with being vulnerable to their clients and honest. That's the character of a successful trainer. And none of that did I say is jacked can bench press can squat can do a back flip compete some bodybuilding has a degree has none of that stuff so just so you know we hire trainers that's what i look for i don't care about the others i never ask a trainer if demonstrate to me a perfect squat with your pr no dude so uh that's what's going to make you good because the the successful trainer is not the trainer that knows everything first of all nobody knows everything it's the trainer that loves helping people is humble and is growth minded. That's it. And is okay with being vulnerable. I've worked with a lot of trainers who couldn't be vulnerable because they did never wanted to admit weakness or never want to admit struggle. They like to present this persona of perfection. They never did well. They never connected with their clients. They did terrible. Their clients didn't stay. As personal trainers. So here's what I'm going to do for you because you want to become a trainer. So I'm going to hook you up. I'm going to give you prime and prime pro. And I'm also going to send you the great eight program that we just released great eight is going to help you get good at those lifts better than than any other program because you're only focused on eight of the core of the of the most important lifts and you're doing one lift a day so do that prime or prime pro you need as a trainer for correctional exercise i do have a prime pro i just haven't really delved into it too much because it's a little overwhelming no no get into it and just look at the movements and practice the movements just start on yourself the uh i did watch the uh webinar video adam did yeah the 45 minutes or whatever i watched that and it helps me with my 90 90s and stuff so i've gotten some value i just haven't really gotten too deep mentally yet go down we have so much free watch mine so much free content for coaches so you know if you're hopefully you're watching the podcast with kyle because that's all about trainers and coaches so make sure you're watching that on youtube you need to are you you're certified you get a certification yet no i uh i have my first exam scheduled actually in a few days i'm kind of nervous about it but you know i'm gonna get it eventually i did my practice practice exams and i was passing those good so i should be okay but yeah all right good is it nasm what are you doing which one nasm yeah i'm gonna i want you to look at our course we have a certification course it's it's recognized nationally so it'll give you ceus for nasm because you're gonna need that anyway to maintain your certification. Our course is all about how to be a good coach and trainer. So it's very different from NASM. It teaches you how to train and coach clients. It teaches you how to build your business, how to get leads, how to communicate effectively, like all the things that I would teach a trainer. How to make it your career. Like how to really make it, how to make it a good career or successful. Look into our course. And if you want to talk to somebody all about it, I can have somebody call you that'll kind of explain it to you at the very least, give you some advice. But if you want to be a trainer and you want to be able to turn it into a career you you it's a must it's a must to learn how to do that side yes sir okay one last piece of advice on uh nasm so one of the if you haven't done this already before you go take the test i think this is what has helped all my trainers uh when i prepare them for that test is uh flash cards it's the it's literally the terminology the terminology that That gets you to test. If you know all the vocabulary really well, then you'll be okay. Because there's two that will be totally wrong, and then there will be two that are close. And you knowing the vocabulary, the difference of the vocabulary will be everything. So make flashcards and know the words. And if you literally know the terms, the words, you're going to be okay. That's the key. That's the key to that test. gotcha yes sir yeah i have done flashcards okay good there was a month ago where i was really disciplined when i was studying the past couple weeks i fell off so that's why i'm a bit nervous i was on the right path but i just kind of got on discipline so the next few days i'm really going to try to you know study for a few hours a day and hopefully pass it the first try so good good good yeah um and do y'all mind if i ask you all one question specifically about me learning these uh skills yeah for the because i was doing maps uh 15 advanced and it felt really good and i started feeling the benefits like even day to day like with something like the deadlifts but i really had a lot of uh like mid and upper back doms that was kind of like perpetual and i did that for almost two months straight and i was going pretty light and i was able to go heavier but my back would just stay consistently sore um so i kind of right now i i'm going doing the normal maps 15 advance with dumbbells for like two or three weeks until that goes away and then i'm just going back into it like is there anything else yes go in prime pro and do the shoulder and thoracic mobility movements a couple times a day there's also what will help sometimes with doms i don't know how are you eating in a calorie surplus are you in a deficit no i'm uh basically in like the Goldie Walk zone y'all talking about. I've been getting leaner, but I'm staying around the same weight. So kind of depends on the day, I think. And you're hitting your protein targets and all that? Sometimes you'll feel the DOMS like that when you're not eating enough. You're doing these big new movements, and your body's muscles are waking up and working that had never worked before, and then there's a higher demand for more calories and protein. Adam, here's where I think it might be a mobility issue. Reese, you said you're getting stronger though, right? Yeah. Yes, sir. It's not like my quads or anything. It's just my back. If you're getting stronger, yeah. If you're getting stronger, but you still feel pain, thoracic mobility can sometimes be an issue for people. And so. Work on those scapular circles. Yeah. So in Prime Pro, look at shoulder and then thoracic mobility movements and pick a couple and just practice them throughout the day. And I think those will make a difference. Prime with handcuff with rotation before you. yeah that'll cover it handcuff with rotation would be that one movement if you just did handcuff with rotation every time before you do deadlift do a couple sets of that that might help that should help if it's a if it's mobility thing yeah i would also look into making sure you're in a surplus because a lot of times when you're feeling that way when new movements are happening you you need more calories than you normally would than doing your normal look like yeah so both those two things i think will but we'll probably solve what we're talking about gotcha uh do y'all think i should switch straight over to grade eight or what would y'all recommend for right now the master team advances all the similar events is the rotational stuff i like grade eight though yeah for the singular practice super basic super practice basic movements and then you combine that with prime pro i think you'll be you can jump back to 15 the cool the cool part about grade eight and why we'll send it to you no matter what and i i think it's less important whether you jump personally right over to using it now or not is that don't like as a trainer, those eight, we, this is what we've distilled down to what we think are the most eight important exercises that every client should be able to do. And so like, that would be great to have in your arsenal that, you know, those eight movements really, really well, because if you can teach all your clients to do those eight movements, you're going to, you're going to be very successful. Gotcha. Yeah. Something cool with like the maps 15, my, I put my friend on the original version and he's a beginner and you know y'all have the trx uh push-ups and he started phase two and he he told me he was like push-ups feel so much easier and we're stable now like it seems obvious but that's something really cool that i like seeing like i see how it works you know with the stability and then the strength and whatever so it's it's really good programming i'm just now learning it's helping me learn how i'm eventually going to program that myself so wonderful yeah that's great that's great yeah grease can i have someone call you today about our course because i think you would really benefit from that at your stage just to help you move from restaurant to to training yeah of course i love that all right let's do that let's see if we got someone available yeah and we'll call okay perfect all right reese reese thanks for calling in dude you're doing fine bro listen yeah i do a great job at it feeling like you're not good enough is actually a sign that you really care about being good enough bro so when trainers get to that place we're like i know everything that's when you're like uh-oh but it just takes reps but lean into that more reps lean into that part of you it'll become a superpower in fact don't let's say let's just pretend fast forward six months you're a personal trainer and you're still you still don't feel super confident because you're not dead lifting 300 pounds yet you're not squatting through sharing with the clients that you're taking them through like that you just i'm learning and it's and it's and they can relate to that is a good thing it's great dude it's a it that is relatable it's vulnerable like sal said so lean into that don't be afraid to tell people that hey i've been working out for years but i'm still figuring these movements out they take practice so that when they they're having a hard time with them and they struggle and they feel insecure about it even their coach is like listen i'm still getting better at these movements be lean into that 98 of the people that work with a trainer are gonna are gonna identify more with that than the two percent that want like the super athletic trainer body it's such a small or the trainer who has the perfect deadlift that's 500 pounds and has it mechanically perfect and toxic. No. They'll connect better with the young guy who admits that, hey, I'm learning this still too and this is what I'm learning. They'll appreciate that. Oh, yeah. I'm glad that y'all gave me the encouragement because it kind of feels like I should wait, but then I'm like, if I wait, I'm going to be like, I should have done the course sooner. No, this is good, dude. How old are you? How old are you, Reese? I'm 23. Oh, bro, let's go. Let's go, dude. You're good. This is the time. Yeah, you're good. Yeah, let's do it. Cramp it in, man. Yeah, you're going to be a great trainer. I appreciate the kind words, y'all. And thank y'all for the time and all the wisdom and stuff. And Sal, you talking about your faith and stuff. Like, I'm not really super into it yet, but it kind of gave me permission to explore it with my girlfriend. Awesome. So it's been really good. So I appreciate y'all. Good, man. You lead her in the right way, bro. I appreciate that. Keep it up, Reese. Yeah. Well, thank y'all for the time again. Y'all have a good day, okay? All right. Take it easy. Cool. Appreciate it. It's a superpower. Listen, I'm going to give both of you guys some flowers right now. I know you guys both have expressed this on the show, so I can say this. But part of the reason why Adam and Justin got so good so quickly is because when they became trainers, they were very aware and okay with the fact that I don't know, and I'm going to ask people, and I'm going to get people to help me, and I'm going to have these people mentor me. I've heard both of you guys communicate that so many times. And I've had trainers work for me. when they have that attitude six months later they're like so much better oh yeah versus the trainer comes like i know everything i've been working out for i you know i could do all these lifts those guys never grow they never get better and they really struggle and even even if you're not that um because you just uh give an example of the extremes sure even if you're not that like because even you don't have to be cocky and arrogant even if just you you're just so proficient you're so smart you know stuff and you start to talk at that level you start to speak to the way you speak to your peers yeah versus connect first exactly versus connecting to the person who feels insecure feels imposter syndrome that's feels like this is difficult that's right when you're fresh in it and you're new and it and you know what that feels like because i just felt that way six months ago trying to figure this out that's right and you're you're confident enough and humble enough to admit that to the client they all sudden go like oh shit okay like you know what we have a lot of trainers that exemplify exactly what you're talking about, but you know, it really comes to mind. Marcelo. Yeah. Here comes a guy, uh, who was a cop and I'm listen, less than a year. This guy is training and working and communicating with people like a trainer with seven years of good experience in less than a year to watch. And it's cause he's got that, he's got that attitude. And I can't every month. He shocks me with his wisdom and how, how much he's grown. So that's, that's it right there. Look, if you like the show, come find us on Instagram, Mind Pump Media. We'll see you there. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Super Bundle at mindpumpmedia.com. The RGB Super Bundle includes MAPS Anabolic, MAPS Performance, and MAPS Aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam, and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, the RGB Super Bundle is like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle has a full 30-day money-back guarantee, and you can get it now plus other valuable free resources at mindpumpmedia.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.