Mind Pump: Raw Fitness Truth - 1184: The Benefits of Lifting With No Belt or Straps, Nutrition for Children, the Best Compound Exercises for Adductors and Abductors & MORE

Episode Date: December 14, 2019

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about good compound exercises for adductors and abductors, lifting with no belts or straps, what kids nutrition should look like, and the common problems they would change first in most gyms. Can size outweigh skill? A Senegalese wrestling champion to make his MMA debut, the evolution of MMA & MORE. (4:20) The benefits and value of infrared saunas to reset your circadian rhythm. (14:02) Getting ahead of flu-like symptoms by taking natural remedies early on. (18:11) What Nike's $1 billion Ronaldo deal means. (20:53) Nike under some heat. Why are some athletes paid more than others? (23:48) Why the average person does NOT know what calories mean on a food label. (26:15) Recognizing and focusing on your body’s ‘big’ signal to address the root cause of a problem. (31:27) How major universities are using big data to track and monitor their athlete's performance levels. (36:18) Disney is a POWERHOUSE! (39:08) #Quah question #1 - What are some good compound exercises for adductors and abductors? (42:04) #Quah question #2 – I've been lifting with no belts or straps. As I increase my weight, should I start to use these devices or continue without them? (48:58) #Quah question #3 – What should a kid's nutrition look like? Should I worry about giving children more protein, healthy fats, vegetables instead of focusing on carbs as the food pyramid suggests? (56:04) #Quah question #4 – If you guys took over an average population gym, what are the common problems you would look for to change first? What issues with personnel or equipment would be on your top of your list to fix first?  (1:07:15) People Mentioned Ben Greenfield Fitness (@bengreenfieldfitness)  Instagram Cristiano Ronaldo (@cristiano)  Instagram James Smith PT (@jamessmithpt)  Instagram Cory Schlesinger (@schlesstrength)  Instagram Craig Capurso (@craigcapurso)  Instagram   Related Links/Products Mentioned December Promotion: MAPS Aesthetic ½ off! **Code “BLACK50” at checkout** PHOTOS | Hulking Senegalese wrestler Oumar Kane to make his MMA debut this weekend Andre the Giant | Documentaries | HBO Hitman: My Real Life in the Cartoon World of Wrestling - Book by Bret Hart Visit Infrared Sauna for an exclusive offer for Mind Pump listeners! The “Re-Timer” Effect: How To Re-Time Your Circadian Rhythms If You Wake Up Too Early Or Stay Up Too Late. Visit Organifi for the exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** Why Cristiano Ronaldo's $1 Billion Nike Deal May Be A Bargain For Sportswear Giant Allyson Felix Signs Athleta Sponsorship After Nike Dispute for Maternity Policy Change Effects of physical activity calorie equivalent food labelling to reduce food selection and consumption: systematic review and meta-analysis of randomised controlled studies Physical activity equivalent labeling vs. calorie labeling: a systematic review and meta-analysis Visit Joovv for an exclusive offer for Mind Pump listeners! LSU Is Winning the Weight-Room Arms Race With Real-Time Data Mind Pump 907: Cory Schlesinger Disney Crushes Own Global Box Office Record With Historic $10 Billion Mind Pump TV - YouTube Weight Lifting Belt - Why You SHOULD Use One? Jordan Shallow The Muscle Doc | MIND PUMP Weightlifting Belts…Should You Wear One?? (BEN POLLACK) | MIND PUMP Mind Pump Free Resources  

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND put media, they post a question underneath the quai meme. Le quai. And then we pick the best ones and answer them. But before we get into that part, we do our introductory conversation. This is where we talk about ourselves, that bring up studies, random things, and we oftentimes mention some of our sponsors. Here's what we talked about in this episode. So we start out by talking about Senegal wrestling. There's a world champion over there that's gonna be going over to the MMA world. This dude is massive, it'll be fun to watch.

Then we talked about Adam using the Sonna, the clear light Sonna, this is infrared, to wake his body up as you guys know, Adam is a brand new dad. And he's a little sleepy. He's not getting good sleep, but the Sonna does help reset the circadian rhythm. It's actually one of the more effective ways of doing so.

So if you find your sleep rhythm off, use a sauna and see how that helps you out. By the way, they are one of our sponsors. We do have a hook up for you. If you go to infraredsana.com forward slash mind pump, you can get up to $600 off when you mention mind pump. So, yeah, that's an awesome deal. Then we talked about our kids getting sick,

poor Justin playing Dr. Mom over there. Yeah, man. He is giving them herbs and stuff and he's doing it for himself to prevent himself from getting sick. One of the products that we both like to use to prevent ourself from getting ill is Organifies immunity.

This is a powder you put into some water, you shake it up, drink it, and it's got compounds that help boost your immune system. If you go to Organify.com-mind pump and use the code Mind Pump, you'll get a full 20% off. Then we talked about Christian Ronaldo's Nike deal, a billion dollars. Yeah, I want a steal. That's insane. Justin brought up Allison Felix for Nike

and how they might have screwed themselves up a little bit there. I talked about studies that are showing when calories are presented on food, but in relation to how much activity you need to do to burn those calories, people tend to make better choices. That's cool. I talked about how to figure out what your body signal is

that helps you dictate or should help you coach and dictate what you eat and what you do for yourself. Then we talked about LSU using big data to get make their football players even better. And then we talked about how Disney may be raking in $10 billion this year, first movie studio ever to do so. Kind of crazy.

Then we got into the questions. The first question was, what are some good compound exercises for adductors and abductors? So what are some good movements for both of those areas? Adductors are the inside of the thigh, abductors are on the outside of your thighs. Next question, this person's been working out for a while with no weight belts, no wrist straps, as they get stronger, should they use them to get to increase their safety. So in other words, if you've been working out for a while and you're getting pretty strong, should you start using a belt? Is there value to doing so?

Next question, this person wants to know what kids nutrition should look like. So we talk all about feeding our kids and what that looks like and the challenges around feeding your kids properly. And the final question, this person wants to know what would we do if we took over the everyday regular gym? Like how would we go in there and help it improve its success? Gym makeover. Also this month, MAPS aesthetic, this is our bodybuilding, physique competitor and bikini competitor inspired program is 50% off. Now, this is a whole workout program.

You go in, you've got workout demos, videos, exercise, blueprints. It's an entire workout designed and focused on aesthetics. In other words, if your main goal for working out is changing the way you look, sculpting and shaping your body. Maps aesthetic is the program again it's 50% off. Here's how you get the discount. Go to mapsblack.com and use the code black50 BLA CK50 no space for the discount. You guys watch MMA. I know you do at them.

Yeah quite a bit. So there's new fighter that's going to be doing his, he's going to be doing a professional MMA debut debut. Uh-huh. It's not a UFC or, I don't know, a conceded person. D.B. It's a debu. Yeah. He's, he's not going to be fighting in UFC or anything like that,

but it's just first professional fight. He's a pro, uh, Senegalese wrestler. Have you ever guys seen, have you guys ever watched wrestling in Senegal? No, like what's the difference? So these dudes are... So I'm huge into the grappling arts and sports, right? Did you get to for a long time? At one point, I wanted to know what other forms of wrestling exist.

Yeah. Like there's Turkish, there's a form of wrestling in Turkey where they oil themselves up and then they wrestle and they oil us to prevent grip or whatever. I'm getting so turned on. It's not like that. And those dudes are freaking beasts. And of course you have Greco, Roman wrestling,

you have your traditional collegiate wrestling. There's a catch wrestling, which was one of the original forms of submission wrestling in the US or whatever, Brazilian Jitsu Judo, Samos, all these are for ones. And there's a very popular sport in Senegal, which is a country in the, or a segment in the air in the content of Africa, where they do this form of wrestling

where they wrestle in these huge sand pits, and the goal is to have someone hit the ground, you gotta throw them on the ground, and they feel arenas. Like, yes, like it's a very popular sport. But anyway, the reason why it's so awesome is when you watch these videos on YouTube, some of the biggest dudes you've ever seen,

like, these dudes are beast. They're not on, there's no animal extro. I mean, some all in big, or like how big? Like that's like, some more, other than the biggest humans we have. Like some Owen big or like how big? That's like some more. Those are some of the biggest humans we have. Like buffed, like massive, giant, just huge people.

And this one guy is 65, 285 pounds. And he's just, if you look at him from, he can walk into a bodybuilding stage. Anyway, his name is, I don't know if I'm pronouncing, Umar Kane, and he's gonna be doing his debut soon, but you guys gotta watch some of his videos. Wow, yeah, it's so fun. He's wrestling other massive dudes,

and he just picks him up from- 285? Yeah, six five, and he's- Oh my God. And these dudes are like, these guys are not training in the US, they're not like, I can't even imagine. He put up against that guy.

Brock has a partner. I have no, I have no idea. I'm not sure, how much does Brock like, remember when he hit the scene, that was a big deal, because it's up there, and he actually, without any real skills, I'm not a rock, right? How much does Brock like? Remember when he hit the scene, that was a big deal, because just as hell. And he actually, without any real skills, he did okay because of how just big an athletic he was. He's got to be at least to 65.

Up, yeah, he's a big boy. He's probably more than that. Well, there he is, look at that. Oh, that's gonna destroy people. He's gonna, I mean, if he can do the rest of it. He's gonna do the rest of it. Yeah, but you watch the wrestling match. How did you come across this? So I follow, I belong to a lot of groups on Facebook

and there he is right there. And so you can see the style of wrestling. And these arenas full of people and the way they show bow, it's hilarious after you defeat someone. It's almost like sumo wrestling a little. Kind of, but these guys are, you can look at how you look how you walk around.

They're not pushing the kind of slamum. After your wins, that's this thing right there. All right. Yeah. Yeah. But anyway, these dudes are massive. He's, I mean, he's born to fishermen, probably didn't grow up very wealthy.

So I can't imagine what these guys are gonna do with the potential. It's crazy when you see some of this stuff. Just, that's like super heavyweight, dude. Yeah, just the genetics that exists in the world. Do you think they should have like an extra category? Because once you get to a certain weight, I forget. It's unlimited, right?

Yeah, it's unlimited. Like, do you think there should be some sort of a... No. No. No, I think it's fun. Yeah, yeah, yeah. You know, in Japan, the Japanese MMA organizations, I don't know if they do this anymore, but back in the

Early 2000s they would do fights like that where they would have one guy that was like 160 pounds against well you remember the two hundred sea original you have sea started that way. Yeah, yeah No, it was I I loved watching that but there's a there's a point where size matters Oh, yeah, yeah, you know, I'm saying when you'm saying? Because there's a point where somebody has that much mass that even somebody who's got fighting skills, you hit, if you're a 150 pound guy, and you throw the biggest punch. You're not doing damage.

The biggest punch of your life on a 280 dude, it doesn't even, Well, so, okay, you're right to some extent. 150 on a 280 guy. 150 pound pro boxer will put a 280 pound dude to sleep. He'll put him to sleep, 100%. He connects, he's gonna make you go nine nights. Yeah, one, if they're only boxing.

Bro, have you ever, have you guys ever? Yes, I've actually, so one of my first experience, like boxing, which I have no boxing skills whatsoever. My buddy and I, we were on this kick for a while. And he's my size, we're like exact same size, and he had a couple dudes that were, they weren't professional boxers, okay? So obviously my story is not some professional boxer

that I was getting there, everyone. They put in my Tyson's punch-out. Yeah, yeah, that's the quality of the game. They're really good on the track. Yeah, yeah, yeah, yeah. They watched a lot of boxing, they watched a lot of, they watched all the Rockies, right? So that's what qualified.

No, they were on the circuit and trying to make they're trying to become a pro, right? They weren't, by no means were they at all. But I mean, talented boxers, far more talented than I was. And they were the ones kind of teaching us the skills and drills and we were kind of doing this training for a while, it was fun. And then every once in a while, we would get in the ring and drills and you know we were kind of doing this training for a while. It was fun and then every once in a while we would get in the ring and we would spar and I tell you what the thing that I have the most challenged with is like

I'm breathing with a mouthpiece for more than one round. By round two I'm like slaubering all over myself trying to catch my breath it was a mess but realize how big of an impact that makes you. No it makes a huge difference right so I'm boxing my buddy and you know, because we're similar in size, we square it pretty nice. So the little guy gets in with me. And again, I have no skill, but because of my size, that he has, I could just keep him away

the whole entire time, just, it was unfair. And he was way more skilled than I was. Yeah, no size definitely makes a difference, but skill makes the biggest difference. Can size outweigh skill? Yeah, now size definitely makes a difference, but skill makes the biggest difference. Can size outweigh skill? Yeah, at some point it definitely can, but more so when you're striking, right? More so when you're punching and kicking.

It's even less, it's less of an impact when you're grappling, like in jujitsu. You can use leverage. Yeah, and jujitsu, I think jujitsu is one of the only full contact sports that I know of, where they actually have absolute divisions in their tournaments or anybody can sign up at any weight and Oftentimes the champion is not the biggest guy like there was one

One grappler. What was the more so look our see I think his name was who? 180 pound guy or 170 pound guy and he was just you crush Everybody on the ground, but it does make a difference. It definitely makes the, if you have two good fighters on one guy's way bigger, they're gonna have the advantage. But still. Well, I think these days too, I think it's evolved so far,

like compared to the early days of the UFC. It was kind of like, what's gonna happen? Now it's like, they kind of have an understanding. They need to learn certain skills in order to defend themselves, properly get out of situations. Like, you know, you can't, I don't think you can pull the wool over at eyes of, you know, a guy that big.

Like, he's gonna know that like, you're gonna try and get him on the ground and lock his legs, all this kind of stuff. Yeah, there's a, you guys ever read stories about like Andre the Giant? I mean, I saw that documentary. Yeah, that was great. But so Andre the Giant was how tall was he? Seven, something, 450 pounds. I mean, yes, Yeah, that was great. But so, Andre the Giant was how tall was he? Seven, something, 450 pounds.

I mean, the S-72 maybe. You read the reports of the wrestlers that would wrestle with him, and you guys know, it's staged, but they still throw each other. And they still. Oh, absolutely. And they said that if, that everybody, people were, Andre the Giant Pound was a really nice guy,

but if you pissed them off, everybody was scared because they knew that if you wanted to, during the match, he would kill you. He gives you 50% instead of 10. Yeah, and then you're seven foot four. What was his weight? You know, a part of what made him a seven foot four. They talk about him in Brett Hart's book and part of the things that they talk about him five twenty.

A lot of people think he was there just because of how massive he was, but he actually was really talented as far as his ability to, because that's the thing, right? The wrestlers are really particular about who they wrestle with because it can make all the difference of a match, because it's a show, right? But you're trying to be... And they still have egos clashing in the middle. Yeah, exactly, right? And some guys are just, they're rough with their throws, they don't their technique his weak and stuff. And he was one of those guys that

was really good at that. But to your point, Sal, like in the book, he could make himself light. Yeah, they talk about times where he would like take it out because he had get somebody who was unscued. 520 pounds. He said, well, Cogan lifted him up. Well, and but well, case, a whole Cogan talked about him. And whole Cogan's like, he said, when time they were messing around, and Andre the giant just decided just to hit him on the back. Just a little harder than normal. And he's like, he almost broke my back. There's a far, 520 pounds, seven foot four.

That's why me by like, we're sized. There's a point where like, it's that much mass that you're moving. And then to hit him, he's so, he's like a big massive dude. He could, if I think about that, 520 pounds, that's a heavy ass then to hit him. He's so, he's like a big massive dude. He could think about that, 520 pounds. That's a heavy ass deadlift. Yeah.

He could literally grab you, lay on you and then go to sleep. And you're not gonna, you're there until he wakes up. You know what I mean? I do that to my kids some time. I don't know. Just smash him. And I'll just lay down and pretend like I'm asleep. Well Brock Lesnar did that.

I forget like who's fighting the first time. Like, you know, he lost, you know, his first bout because like, he didn't know the techniques of, you know, and grab, but then he just basically like manhandled, you know, just like, push-franc, frink-meer. He's a, but Brock was also a collegiate wrestler. Well, yeah, he's a champion, of course. He knew it was wrestling skills. Speaking of sleep, man, I'm just, my son, I tell you, he's on a, like, a regret.

I don't know if it's a regression right now, or it's, he's been fighting this cold for like the last week. Oh yeah. Yeah, you did look a little zombie-ish yesterday. Yesterday was fucking tough, dude. Yesterday I was really tired. I was up at five also, so like, I was up early and it was a rough night all night,

and I was exhausted yesterday when we were here. And as soon as we were done recording, I went home to go lay down, to get out. And you know when you pass that like, you're so exhausted, you can't sleep, it almost becomes delirious or whatever. Yeah, you're basically, like you're adrenaline is high. There's something energy goes up a bit.

Is there something physiological that happens to us that actually causes that to where it's like, because I think everyone has experienced it where you know You're exhausted. You're you're running on very little sleep But then all of a sudden I can't sleep because I'm so exhausted Yeah, I think it's a combination of you got a lot of shit to do You know you need to take care of plus your tired so your body probably squirts out Tons of cortisol and adrenaline to keep you going so I go home

I lay down right and try and sleep Katrina was exhausted too, so Nanny was over there. She can't, we both had the same idea. We both come home real quick from work. I think we got there like 2.30 or 3. And I show up. I knew Katrina was there and I knew she had a rough night, obviously, too. Obviously, she's the one who's handling him more often. I'm just because my sleep was broken and I was up early.

And Nanny's like, oh, Katrina's up sleeping. I'm like, oh, great. I'm going to go up there too. So I could climb in bed next to her and I lay there and I kind of feel like I'm in and out. I can't fall asleep. I probably lay there for about a half hour, 45 minutes. And then I pop back up. I actually called Doug and say, hey, turn on the, the sauna. I get in here. Doug, I'm gonna get you. I'm gonna snuggle. I'm gonna take a beer. I'm gonna snuggle it. Yeah. I tell him the term, I knew he was at the studio still, so I have him turn the sauna on and

then come back. And I tell you what, man, and I think I've shared this before and it's just freshened my mind again because it happened last night. Of all the benefits I know they talk about with the infrared sauna, the thing that I feel the most in those is though is when I have days like that where my circadian rhythm is completely thrown off. I'm exhausted like that. I'll come in here and I just, I laid in there and stretched for like a good 45 minutes and just got a real good sweat.

Can you feel a boost of energy? Oh, I just, I feel reset. I feel, I feel like, and then tonight, last night, I went to bed in our time, great night's sleep and I feel back, and then tonight, last night, I went to bed in our time, great night's sleep, and I feel back to 100%. It's just, and I know Ben Greenfield was the first person to share that with me that anytime he flies, and there's time change, especially if he's going overseas, he's like the first thing he does is he looks up a place that has an infrared sauna, and he gets in it to help reset his system. I remember that him saying, and I tried doing that when I went to Scotland,

I just couldn't find any infrared sauna places anywhere, like, or any gyms that had access to that. So, yeah, I'm still, I would love to try that out, like a session on a time of all the benefits, because there's a lot of benefits that you get from infrared sauna, and we've talked about it at Nazia and before on this show, but the the one that I like feel like instantly like, you know, and everyone's always looking for that right

why it's why supplement cells so much because you feel them right away, right? The thing that I feel the most from the infrared sauna in comparison, everything else is exactly that is the times when I know I'm exhausted, I know my circadian rhythm is off, I go in there, I sit in there for a half hour to an hour, and it completely resets me. It fills me. Well, there were those big studies that were done, I forgot what countries they were.

I was one of the Scandinavian countries that showed a dramatic reduction in all cause mortality from people who used sonas regularly, all cause mortality. Yeah. They showed a reduction in big one in heart disease or heart related death, cancers, and then illness, just general illness. It's like anything else in the body, it's a muscle, and your body's ability to acclimate to hot and cold. We don't ever train

it. We never exercise it because we're in such comfortable conditions all the time. So it makes sense that when you strengthen that back up, it just creates more resilience in your body. So that's the main reason why I use them. Yeah, I've been having a similar issue. Well, so my youngest says, like, flu-like symptoms of the past four days. We've pulled them out of school and everything.

Oh, really? Oh my God, he's been burning up with a fever and it's going around right now. Yeah, so it's rampant right now. It's a time of year to do. Yeah, so I've been just trying my best. So it's been affecting my workouts a little bit too, because I started to really ramp up my workouts, but then I feel beaten.

It's like, I feel like if I keep going in that direction, I open myself up to being more susceptible to it. Do you supplement? What do you do for all that? I do. I'll supplement. Zinc and Elderberry and then also this immunity from Organifi too. I've been kind of pouring in and making sure that I'm getting ahead of it.

So I'll use that a lot. I know, is this the first time you use it? Have you been using it? Have you used it before? I've used it before and whether or not it works, it's for me, it's been something that's really helped to kind of keep me going and not feeling like run down and like I got that scratchy throat feeling.

You know, when you start to kind of feel a little twinge, that's immediately when I start. Yeah, the best way to use natural remedies for viruses is to have them free, right? Before or at the very front, on earliest part, right? Because at the point, they don't, they do nothing for you if you miss the window, right? Well, elderberry still can, can, can, can seem, studies show that will reduce the, the, the severity and the potential length of like having the flu.

But it's best used before, before you get it or right when you get it and then there's a huge, there's a much larger impact. So what I do, what you do, Justin, where either if I start to feel something, I'll use those things or if I'm around people. Yeah. So if I'm around sick people, then I'll just start taking it anyway.

And it's not gonna hurt you to take it, you know, unless you're taking way too much zinc, which might cause a deficiency in, I think it's copper. But unless you supplement all the time with zinc, you're probably fine. I've just learned to get ahead of it, man. You see it around, you see other kids around that are hanging out with my hands. We're all just trying to get ahead of it, so it doesn't happen. I'm right after we get off the mics today, I'm hopping on a plane right now.

That's what I would like to use to, it's's because it's basically it's like a better version of airborne, right? So loading up on an immune-bused, a boosting supplement before I go in this place that I am probably most vulnerable, like trapped in a plane with a bunch of people coughing. And that's probably for you important because the number one thing is lack of sleep. Number one thing for me, if I'm no sleep, it's like I'm wide open to get sick. If I get good sleep, sometimes I'll feel if I'm no sleep, it's like I'm, you know, wide open to get sick. If I get good sleep, sometimes I'll feel like I'm getting sick. I'll get a good night's sleep, wake up, and I'm totally okay. That's the biggest one at least.

Yeah, yeah. Hey, yesterday we were talking about Christian Ronaldo, and I mentioned it, and so it made me, because you and I were kind of like speculating on the whole thing. So I went back and like read more into the article. So I didn't know this. And I, LeBron James did the same thing, which I didn't know either until I was reading this article, is the $1 billion deal with Nike.

That's who? That's lifetime. So that means one athlete. So that means that he's signed with them forever to advertise with them forever. Yeah, that's basically a Jordan deal right there. So yet Jordan LeBron and him are the only three that have had something similar to that.

Like Jordan didn't do one officially like that. Same. Now what is your thoughts on it, right? Do you think who's making out in that deal and do you think that's like a big deal? I'm sure they ran the numbers. I mean the numbers, like how does that add up in their favor? Well Sal was speculated about that yesterday now

and we were both where we're trying to like, well, he's like, what do you think? Like, you know, is he, we're looking at his engagement? Like, what's a post-generate? What do you think that would do? And I was like, oh, I think it would be this much. And Sal's like, do you really think that much? And we're going back and forth.

Yeah, I wonder if it's, well, I'm sure they're looking at it and saying, okay, we can probably make this much per year from the sky for the next, however many years we think he's gonna be alive. So, guess who is making out like a bandit on that deal? Who? Nike. Nike is making a hardcore on that deal.

Why? So I read into the... Well, I'm sure they are, otherwise we wouldn't do it. Of course, right, so the big time, not like a kind of making a deal. Last year, okay, he did 379 posts on Nike for ads, you know, posts. Oh, his social media? Yeah, over the course of the year, whether it be tags, mentions, hashtags, driving to Nike, his post alone over those 379 posts generated $435 million.

No, yes. That's insane. You know, now you know what's crazy about this? Oh, that's one year. That's insane to have that kind of power. Now you know what's crazy about that is that if these guys, if Ronaldo was more of a business guy, I don't know the guy, right? But if he was more of a business guy, he could literally make his own fucking t-shirt.

Well, that's what made Jordan so brilliant, right? That's what Jordan did. Like, Jordan used that leverage and creates his own fucking t-shirt. Well, that's what made Jordan so brilliant, right? That's what Jordan did. Jordan used that leverage and creates his, I mean, he really set the table for all the rest of these athletes, or the Blu-Prin. And Nike had to come buy back into that. Right, right. Right, I don't know that.

I mean, is he a man? Yeah, Jordan, she was Jordan. She was a Jordan. I thought they were Nike Jordan. Well, that's how it is a Nike Jordan. It started with Nike. It started with Nike signing Jordan. And then Jordan.

The contract was over. Yeah, then Jordan branched off and created Jordan shoes. Yeah. So like when you go to like a shoe palace or a shoe, a popular shoe store. Why don't I know this? Yeah, there's Jordan shoes and then there's Nike's. Yeah.

And our Jordan's, Jordan's are Jordan's. And he makes, yes. Grip off of them. Yes. Wow. Well, that's a smart move. It's interesting Nike though, because they're also Wow. Well, that's a smart move. It's interesting, Nike though, because they're also under some heat, I guess, a bit.

Because they've been about this whole, like, the campaigns out there. So even the one with Kong Kaepernick, I guess, had made them like a substantial amount of money in all this, but their whole initiative this year was to really, like, pour back to female athletes. And, like, let's make this a cause and all this stuff. But, like, meanwhile, they're getting a bit of criticism because I guess, is it Alisson Felix? Yeah, Alisson Felix, one of the Olympic runners, I guess, it came forward and said that like, in terms of maternity and like, when she got pregnant and all that, like, they basically dropped a lot of money

and like, basically dropped it down to negotiate to 70% less of what she was getting paid through all this. Wait, wait, hold on, she got pregnant and they said, because you're pregnant, we pay you less. There's no way they could say it that way. They don't say it that way. They don't say it that way. It's just like, yeah, if this,

I'm sure it's somewhere in the contract and the clause somewhere where they have to negotiate if she's not visible and doing things and all this, how do you feel about that? Well, it's a numbers game. If you're making a deal with someone, and it's unfair as it may sound, you're making a deal with someone,

that deal is you bring us X amount of dollars, we'll pay you X amount of dollars. If you're in ability to be on, to fulfill your side of the contract, then we can renegotiate. So a lot of people say, well, why are some athletes paid more than others? And it's not fair because they generate more revenue or why are some actors paid more than other actors? Because their movies generate more revenue. They just make more money. And believe me, company like Nike probably could give a shit. You

know, it's like, if you make us a lot more money. Unfortunately, they're making it that they do give a shit. They do give a shit. Like, they're trying to build this perception that they're like, so that's all about the female athlete cause. Right? That has to hurt them. Oh, that backfires.

So it's all about female athletes. If you can wrap yourself in the social justice, like commentary and like make your brand about that, you got to fucking reflect that actually makes a lot of sense. That's why they're getting the heat. That's right. That's why they're getting the heat. So, because I agree as a business operator, it makes logical sense. It's only fair, right? It's like you're, you make us this much. We pay this. Yeah. And you're, you're going to be out now on maternity leave. You're not, obviously, if you're a track runner and that's why we signed you because you're a famous track runner. You're not. You're not, obviously, if you're a track runner, and that's why we signed you

because you're a famous track runner. You're not sprinting eight months pregnant. But if you're all about, we're all about supporting women, that looks bad. It does look really bad. Very interesting. So I want to tell you guys about a study that I read on food labeling or calories, labeling calories on foods.

So in the past, they've done these tests before where they'll put the total amount of calories on labels or put calories on menus of restaurants and the effort of informing people so that people, because they'll see how many calories certain things have, theoretically, they'll make better food choices. Right, you talked about this.

Right, now we know this doesn't work. Right. People look at calories and they think, oh, well, that's only three and more calories. I'll eat better food choices. Right, you talked about this. Right, now we know this doesn't work. Right. People look at calories and they think, oh, well, you know, that's only three and more calories. I'll eat that or whatever. So oftentimes it actually makes people eat more. And one of the big problems is that people don't know what calories mean.

They really don't. They know that calories mean energy. And if I eat a lot, I'll gain body. But it's still kind of abstract. Okay, 500 calories. Like, what does that mean? 500 more calories. So they're doing studies where they're taking calories

of foods and then they're putting the equivalent of activity next to it to show you what you would have to do to burn that many calories. So you would eat a candy bar and it would say 300 calories and then it would say this is the equivalent of running for six hours, or something like that. And what they're finding in these studies

is it's way more effective, way more effective. Now that people can see what those calories actually mean, according to some of these smaller studies, that they're gonna make, that they start to make better choices, because now rather than looking at two options, they're saying, oh, that one's only three and a more calories, they're looking at and saying, wow, that's five hours of extra movement. That's a lot.

Now, doesn't this also feed, you know, bad behavior in terms of like, okay, this, this, like, it's a punishment thing, right? Like, I ate this many calories. Now, I have to run this long. It could be to burn it off. Oh, yeah, that could definitely be the shadow side. Yeah.

But what they found in some of these smaller pilots was that people actually chose more often than when they just had calories, the lower calorie option, because now they know what that means. And it makes sense if you think about it, the average person has no concept. So you should read the Instagram guy from London

that I posted, that I just shared yesterday, James, whatever that kid, right? That I said, I like him and I was telling him whatever that kid. Yeah, you know, well, I just, I did the swipe up in my story yesterday and that was his post. He's like, yeah, I wanted you guys to read that. That's so he was kind of,

he was actually using that as a, he was using the example of that with like, buying a Louis Vuitton bag in the amount of money it costs. I'll totally massacre the post without reading it, but go on his page and read that, and I thought it was an interesting take on that point. He was kind of countering it at the opposite. Oh no, I could see it going,

I could, there's always a shadow side, but if you think about it as a trainer, one of the ways that you communicate some of these things is you have to put them in terms that the client understands. Correct, right? So calories means nothing to people. It's so abstract, it literally means nothing.

But if you put it, but if you tell somebody, and you know what makes it worse is the cardio machines at the gym. The cardio machines at the gym are so off, they're so skewed to try and make you think you're making all those progress. Yeah, and they give people this distorted view of calories. So I'll tell somebody, they'll be like, I'll just go do

an hour cardio and burn 1200 calories. I'm like, huh? Who told you burn 1200 calories? Holy elliptical machine? Yeah, you're not burning 1200 calories. You know, you can be running from a bare for an hour. Well, I also think there's a big misconception too on just how much exercise exercise doesn't doesn't burn, that's why this is training is so more beneficial than any other form of exercise. It makes you burn more calories when you're not doing it. Right, because when you look at just a one hour block,

a one hour of CrossFit even, doesn't burn that crazy amount of calories. It's you're not talking about thousands of calories, like you're talking about maybe 500 to 800 calorie And if you're kicking that is a I'm across it. I'm talking about a fucking intense workout is 5 800 calories at best And it's not a lot and a kind of a slower-paced workout could be three three three 50. Yeah, 400 calories So I mean how easy is it to get an extra three or 400 calories? So that you're just yeah yeah, you're right.

Right, right. It's so easy. So, I think a lot of times people, you know, and they, then client, I always had to communicate this. They would exercise and, you know, in their head, they're like, oh, I worked out today so I can have that dessert or I can have that. It's like, no, you worked out today. Therefore, you can losing game.

You can have a taste of that dessert. Yeah, right. If you want to do it that way. Yeah, no, that's, and that's really what it's like. It's like you have one, your average dessert is probably like 700 to 900 calories. Like your average workout is like 250 to 350. Like that's, it's crazy.

Unless you go to the cheesecake factory, have you seen their slices of cheesecake? Oh, like 1500, 2000 calories. Yeah, that's 1500 pounds. There's salads are about that much too. Yeah, no, but that's thousand calories. Yeah, that's fifteen hundred thousand. It's like a fucking man. Your ceilings are about that much too. Yeah, no, but that's why I think this may be interesting because rather than telling people to go work and I see what you're saying, Justin,

but maybe it'll help teach, as in me, with my eternal faith in people, right? Yeah, right. Maybe this will teach them or give them the opportunity to really understand how hard it is to burn calories and how easy it is to consume them. You know what I'm saying? Yeah.

Anyway, I was having a great discussion yesterday with someone through my DMs. They were asking questions about, you know, how do I know if this diet's working for me and whatever. And something popped up that I used to communicate quite a bit when I was a trainer that I don't think I've ever talked about on the show.

But I think which I think is valuable, I think every person kind of has one of their bodies louder signals that tends to be unique to them, that is their own unique signal that tells them when things are going good or going bad. For example, Adam, you talk a lot about your psoriasis. That's your signal, that's your loudest signal, right?

That's the one that's most loudest is gas. Super loud. Very loud. For me, it's my gut health. That's the first signal that will, you know, that's the first bell that gets wrong, that tells me something is off, or other people that may be their skin. It could be headaches. Headache.

It could be energy. Yes. It's a great place to start. You know, you don't have to become this wizard of learning every single sign that your body gives you. Focus on the one big signal that you have. Do you have a tendency towards digestive issues? Does your skin tend to break out? Do you tend to find yourself getting irritable or foggy? Some people get foggy-minded and that's their big signal. And your big signal is the one that tends to pop up the most, and that seems to be the loudest and the thing that seems to interrupt

your quality of life the fastest. Watch that signal, because if that signal pops up first, because for me, it's my gut health, and if I ignore that, then other stuff starts to follow. So it's just, it was a good tip. I remember teaching that to clients, and it makes it a lot easier than telling somebody, you know, listen to your whole body. Well, it's my toe hurt.

It's the first step towards intuitive eating. I mean, if you want to get to a place where you're no longer having to weigh, measure, track everything that you consume, one of the best places to start to get there is to start paying attention. And it's funny because what I have found with clients is most of them kind of know. But you just kind of, it's kind of like what I talked about the other day where, you know, when I was putting,

when I started to put on a lot of body fat and was falling out of shape, it's like, it wasn't like, if someone actually questioned me, like, hey Adam, are you in good shape right now? Yeah, I'm not in good shape right now, but I ignore the mirror, I ignore lights on when I'm naked. You do all these things to like try and be naive to it, but you really know. I feel clients a lot of times we were the same way. It's like, they knew if they had psoriasis, they knew if they had gas issues, they knew if they got below it,

they knew if they had headaches from something, it's just that they choose to kind of like ignore it. Often times the big signal or the main signal of your body, which can be different from personal person, often times it's the signal that you medicate the most. So if you're somebody that is, you eat tums constantly, after every meal, I have tums or oh, I gotta take, you know. Always hammering me.

Or you know, I have to. Like it was right to home, right? Or I take this allergy medicine because I'll you know, I'll get sinus issues. Or- Or, oh yeah, I take ibuprofen, you know, three times a week because I have headaches all the time. Right. You know, that tends to be your main signal.

Like, what do you always treating? You know what I mean? No, it's true. I mean, pay attention to that thing. It's true. I used to get headaches all the time and I'm like, what is going on in my body? Like, I had no idea. Like, I was, I just figured out that like, you know, like, I would look at the shelf.

I keep buying ibuprofen. I keep buying, I reproved from, I keep buying, et cetera. And I was trying to cope with this pain that was just part of my life. And I was like, this isn't right. And that led me down to find out. I had a tumor in my blood pressure as well. He's just crying. All this crazy shit.

But your body screams at you for a reason. It was benign by the way. It was benign. You talk about the miceurises. And when my diet is dialed, you talk about like the miceurises and to great, when my diet is dialed and I'm doing the things like the Juve light or I'm getting out in sun, like literally I don't have to put my creams

and stuff all over it to keep it from flaring up. But if any of that stuff is off, if I'm not getting enough sunlight or vitamin D, if my diet is whack, it's the first thing to start to flare up. And I either one could take that as information and feedback for myself, like, okay, I need to get better about these things or slap on the cream and be rubbing the cream like crazy.

And the reason why your main signal may be one of the most difficult ones to pay attention to is because you've probably had it for a long time and you've probably done this. Oh, that's just how I am. Like, oh, oh, headaches, yeah, I've had headaches first. Yeah, I just get headaches. And you just, it becomes a part of like who you are

and it's not something you even pay attention to anymore. You've accepted it past the point of trying to figure out maybe what the root cause is, you know, like, oh, oh, gut issues, yeah. I'm pretty sure that's the norm, you know, for your average person is just, they come to conclude like this is the way I am, and this is, you know, my genetics gave me, you know,

like this is just how things are, and like this is how I have to cope with it. But you can change that. Yeah, I was interested in like, like talking about like feedback. Did you guys see too that LSU is one of the leading, like universities out there for their sports programs. They're including a lot of big data coming into test

their athletes during their training. And it's been doing wonders for them in terms of being able to monitor track progress and actually see those results translate now onto the field. So much like, and this is the thing where it's like, we don't want to get all like obsessed with like technology and having it like interrupt what they're doing. This is more of like, we're just gonna turn it on

and we're gonna evaluate, you know, like, what's working, what's not working by watching the speed, by watching the strength increases and all this like automatically by having these sensors there. Well, this is an example like we talked about the other day of where I see value in these tools and why they're amazing is for things like, remember when we had Corey, like, I'm a big sports guy, watch a lot of sports and up and up on the most part, like what they're doing and what teams are using the latest and greatest technology.

But boy, he, you know, he definitely shines some light on the methodologies that they were using at Stanford that I didn't know they were doing things at that level, which I thought was fascinating. My mind was blown. I went up there and he showed me their whole system and how they would wear monitors to show stress. And so he could pull up each individual athlete and see records of like, even the week-end. How much activity they had to the how much steps they monitor, they have a GPS on them

so they could see how much they're moving around. And if his sleep was been off for two or three days and so he would modify his work and they're lifting and then he would communicate to the basketball coach. Hey, let's go a little on practice today. Take it easy on Justin today because Justin Justin, this, this, and this has been going on. He's been moving. But hey, get after South, because South is fully rested. He's good. He's strong right now. He's at his peak. Like, get him. You know, that's

man, we weren't doing that just a decade ago. I wonder if at some point they're going to be so dialed in where your food is going to be perfect. Like, oh, looks like this is what you should be eating today. And, hey, Adam, actually, why don't you take a nap right now? You know, or, you know, tomorrow, you're only gonna sleep for five hours. We can stress your body out. I 100% believe we're gonna see that with athletes soon, too. I don't think we're far off from,

I mean, there's so much money in sports, of course. You know, it's like a Formula One car. You know, much money and technology is in a Formula One car, it makes money. Well, I saw this too, even with the warriors we're experimenting with a lot of these, like, devices and things, and one of the best things is like they found all these tendencies.

So, like using this big data, you could find who should be where on the court at what play, you know, and like who should get the ball in that situation and, you know, who has the best likelihood of scoring? And it's crazy. Now talking about like lots of money, did you guys hear that Disney may be the first movie studio to cross the $10 billion mark in a year?

$10 billion globally. So Frozen 2 is close to earning a billion dollars and that's gonna help bring them to earning a billion dollars and that's going to help bring them to 10 billion dollars, which breaks their previous record that they set in 2016 of 7.6 billion dollars. They still got the last Star Wars here. And they're slotted at the article I read, like maybe, I don't know, three months ago or so on the show. I think they're slotted for like 43 different Marvel type releases.

They're streaming series. Disney is a buy. It's got to be even the expensive such as our house. Oh, I mean, $10 billion. And the previous record was their own and the breaking the own record by $3 billion. I know. That's insane.

You know what? Remember, like Netflix was on the scene for a long time before it got super popular. It's not like Netflix just one the scene for a long time before it got super popular It's not like Netflix just one day popped up as a streaming service and they were the best like they were they're grinding away At a long time to get to the point now where they released the quality of content. They are at least now look to fuck out, bro Disney is just now like really get Dabbling in the streaming service world and I feel like it's going to get that much better once they start getting their own analytics on

what is our audience loving, what are most people, I mean, their Disney's brilliant with their writing is brilliant. And then the characters that they pick and put in their movies is just it's hands down, nobody can compete. You watch the Mandalorian, right? It's great, great fun to watch or whatever. Who would have thought that they would have had a little baby Yoda become a worldwide meme explosion success?

My daughter could give a shit about Star Wars, loves it because baby Yoda. You know what I, merchandise, they're gonna sell that little guy. Now what I believe that there's so much brilliance and they have the best of the best of the day for Sala. Like I wouldn't be so- Oh of course that was part of the fair. Like that's where they're so good at is doing things

like that and creating stuff like frozen that ends up being shareable and fall in love with. Like I mean it's a formula and they have definitely mastered it I think better than anybody. And so it's fun to watch them. I know we have some fans that hate us, talk so much about Disney. Anyway, we're trying to work for it.

Come on, do a pick a set. Mine pump, right? We're not quite family friendly. This quaz brought to you by Organify. For those days you fall short on getting your organic veggies or whole food nutrition, Organify fills the gap with laboratory-tested, certified organic superfoods to help give your health a performance-the-added edge.

Try Organify totally risk-free for 60 days by going to Organify.com. That's O-R-G-A-N-I-F-I dot com and use a coupon code MindPump for 20% off at checkout. First question is from Dress Fit. What are some good compound exercises for adductors and abductors? I like this question because... Oh, as you picked it. Yeah. That's right, mainly that.

That's actually the only reason why I have no idea how to answer this. No, because I think we've talked about this on the show when people have asked us funny questions. What's the least effective machine in the entire gym? In fact, I remember way back in the day when we used to hang out with Craig when he was here in California still. I used to razz him about using that machine. And the reason being... Yeah, I don't know how to do that.

Yeah. To me, this is where you can do some cool things with like step-ups to stabilization and doing movements that have got carry-over and you get some of the benefits of working the ab doctors and ad doctors. So yeah, those don't target them directly like an isolation exercise, like the good girl bad girl machines, but the benefits that a client gets from a step up by itself and then teaching them how to pay attention and focus, because the typical person that doesn't understand mechanics at all and just steps up,

it's very natural for people to their knee to cave in or the foot to kind of pronate. So teaching them to have a good base with their feet, to keep their knee open and step up to a balance You get a lot of good stabilization there. You do. Yeah, the the adductors are muscles on the inside of the thighs They bring the legs together the abductors are muscles on the outside of the thighs, right? They bring the legs apart so the machine that Adam referring to that, you know, that's commonly referred to good girl bag girls. Yeah. Yeah. Yes. No machine or whatever is referring to that's commonly referred to.

Good girl bad girl. Yeah, yeah, yes, no machine or whatever. It's the one that you lay, you sit down, you open your closed your legs or whatever. But you can do compound movements where you're using more weight in your, those tend to be very effective at developing these muscles. One of my favorites for the inner thigh, the adductors is a good old-fashioned, sumo type exercises, exercises with the wide stance, where your squatting up and these muscles are really having to stabilize really hard to maintain that position.

So like a sumo squat would be a good example. The funny thing too is your intention can change a sumo squat from a adductor to an abductor exercise. So I just love everything in the frontal plane. So if I wanna take side lunges or great as well, or costic squats. So just getting that added piece of functional movement

that you're not normally going to apply in your programming is already a big advantage. So to make that more of a full body, inclusive workout, that would be great. And there's really cool ways to do a standard conventional squat with tools. So you know, you could, this is where, and I have a video, I think I'm doing real soon here for the YouTube channel, like using hip circles. And this is where you see a lot of people using them.

So you use the hip circle. And as you're, as you're dropping down in a great squat, which we all know is a great compound lift, you're pushing and forcing your knees out. You can also do the opposite of that by putting like a basketball between your legs and squeezing the basketball as you go into a squat. So those are two ways that you can use a tool to accomplish targeting an area that you want to put emphasis on. Which is also a great way, like a teachable way to help somebody with compensation. Right. So that would be a good way to address issues where you notice your knees come out too

excessively in a squat. You place a basketball there, you have them focus intentionally on squeezing in as a squat. Yeah, so I'm glad you said that because when you're working on compensations, I've actually seen this more too many times. This is why I want to clarify. A compensation when you're trying to work on a compensation, you want to strengthen the opposing movement, okay? Now prevent the movement from happening.

There's a difference there. Like I would have, I've seen this way too many times. A trainer will put, you know, a medicine ball or something between someone knees when they do a squat to squeeze it, and then I would ask him, well why are you doing that? Oh, their knees cave in. Yeah, that's a worse idea.

The knees cave in, so it prevents the knees from cave in. I'm like, all you're doing is making them squeeze their legs. You were pushing the problem. Yeah, so when that person, if the knees cave in, you put something around the legs that they push out, something in between the legs is if their knees go out when they squat. And really this is what you really want to pay attention to when it comes to the adductors and abductors. They're small muscles like really isolating them or developing isn't really a big deal

unless you see an imbalance in your movement, which case here's where the imbalance is come from with the adductors and abductors. Avoidance of lateral exercise. Really this is what it boils down to. Are you doing exercises that make you step out to the side or walk to the side? I love the sled for this. You attach the sled around your waist, walk sideways

by crossing your legs over like a karaoke. And you're gonna get great, you can either make it work the abductors of the leg that's pushing out, or the abductor of the leg that's pushing out, or the abductor of the leg that's pulling you forward as you walk across. In my opinion, that is one of the best things you could possibly do for those two muscles. We'll side ways walking with different variations.

It's also great. This is where we talked about pre-exhausting these areas. Yes, there's compound movements that you can do that help target or put emphasis on these two muscles, but you know, a lot of times what I would do is going back to Justin's point is if I have a client where their knees are caving in, then I'm going to do lateral two blocks first and then I'm going to squat and when I'm squatting, I'm queuing, you know, don't let your knees cave in, push your knees out at the bottom of the squat, and they're gonna be better engaged with that muscle

because I just had them do an isolation exercise with it first. So, you know, understanding why you're doing it, I think a lot of people try and target these muscles because they think it's gonna make their thighs look shapely or they're like, oh, I wanna work on my inner thighs, you know, but I don't like my inner thighs.

And so they think like doing a machine like this or doing exercises like this is gonna really benefit that. And that's where, I'm not a fan of those machines. There's other movements that you can incorporate those muscles. Here's one, if you are gonna do a machine, I like men. And you've heard me talk about this on the show, is single leg press. I'll never do a leg press with both feet.

Just, to me, it's, for me, it's a waste of time. It's not that beneficial. In my opinion, for both legs to be planted on there, it's already, you're already very stable anyways. And throwing one leg out there does force you to really engage both of these muscles to keep the knee from stable. Because that's what they're responsible for.

They're going to keep that knee stable. And so you got to think about that. So as you drop down on the sled, you're trying to keep that knee in line with a toe. And I'll tell you what, you the inner and outer thighs will be sore shit when you do a single leg press. Next question is from Earth Tonina. I've been lifting with no belts or straps. As I increase my weight, should I start to use these devices or continue without?

Yeah, no, I don't need to. Now, here's the thing. You can use them if you want to and if you use them properly, but should you? No. I mean, the only people that I think should use a belt or people who are training to compete with a belt. So if you're a power lifter or a strong man competitor and your competition allows you to use a belt, it's important to train with a belt to learn how to use one. It's basically part of the uniform if you look at it that way. Yes. This is, these are the rules.

You know, other people are going to be using them. You want to know how to use these tools to your advantage so you need to incorporate them in your training. Right. So a belt, basically what a belt does is it goes around the waist. They're very wide and stiff and thick, at least the good ones. And what they do is they increase core stability in the way they work as you, as you're wearing one, it's really tight, your abs and your core pushes out against it.

It creates more stability. That stability then allows you to lift more weight because your spine is more stable. So squatting and deadlifting with a belt, if you use it properly, you should be able to use more weight, but make no mistake, you're relying on the belt because without the belt you wouldn't be able to lift that way. Now straps are the things that go around your wrist and there's a strap that hangs down from your hand that you wrap around the bar that gives you a stronger grip, or at least it grips the bar essentially for you.

And for many people, their grip is the weak link. That's what prevents them from pulling max weight or whatever. There may be some benefit for high volume trainers, bodybuilders, and of course, if you're a strong man oftentimes, they allow you to use straps. But for most people, there's no value. I mean, you'll see me use a belt

when I deadlift really heavy. And to be quite honest, it's because I've done it for so long with a belt that heavy that I really don't feel like going through the whole process of lifting, with deadlifting without a belt. Now I do go through cycles of not using a belt,

but most of the time if I go above 400, 500 pounds. And the truth is part of that is the psychological piece. I mean, I wanna pull 500 or something pounds off the ground. I know that with a belt, I get an extra 20 to 30 pounds. And it's still counts on Instagram. Yeah, he says that's right, it counts on Instagram. If you're a client, I've never recommended a belt, a strap, a sleeve, any of these tools, a squat shoes.

None of those things do I recommend, especially if somebody has been lifting without any of them. Now, that doesn't mean that I don't, all of those tools are in my bag, and I use them all the time. But it's also, it's, I look at it as something that I like playing around with.

I never want to become dependent on any of those things. Like, and those things you can become dependent on. If you are somebody who always wear a way belt and you get used to that feeling of having a belt for you to push your corgents, which is different than when you don't have a belt. That's important to understand that. Like, when you lift normally and you brace your core,

you brace inward and you hold like a vacuum around your spine and you teach your body to do that to support yourself. If you use a belt, you're using the belt as feedback and then the core is pushing out against the belt to create stability. Yeah, and what happens when your core pushes out when you don't have a belt? Exactly.

You lose to build it. So you don't want to be, you don't want to use these things so much. And then also with the straps, I mean, there's times in bodybuilding I absolutely use. I use my straps a lot more in bodybuilding than I did today. And that would be because I didn't want my forearms and my grip strength to fatigue when I was focusing on a certain muscle group. I'm trying to develop one area. I don't want any other areas to get more developed at all. I'm focusing somewhere. So I wouldn't want them to be fatigued on a day.

I get that from a bipolar perspective, especially if you're trying to get a good lap pump. And like a lot of times the first thing to fatigue, what is it? It's your grip, you know, and like your forearms are just like beach balls at that point to where you didn't even get that, you know, the most out of what you're trying to accomplish. But you know, for me, and I, I probably sound like the purist in the group, but it's just how I've always trained. I've always trained like if I, if I can't pick it up with just, you know, what I have, like I don't, like I didn't earn it up with just you know what I have like I don't like I didn't earn it like and and I've just carried that into my squats I've carried that into dead lifts although I do like I do the whole adjustable grip thing you know alternate my grips and try

different things to like you know gain more stability that way which you know there's different techniques you know to kind of get around some of these things, but I just don't want to be dependent on any of these aids to kind of take me to the next level, whereas some people, that's really important to them. So I don't like look down on people for not doing that. That's just like my own mentality. The one that is pretty cool is the straps. And what I mean by that is your capability to hold on to the weight

that your body can lift is actually pretty damn good. I mean, we did evolve from primates. And our hands have a tremendous capacity for strength. I lifted for years with wrist straps for years. And then when I went off the wrist straps, and it took me a couple years from my grip to get up to the point where it could handle what I could lift, to the point now where there's nothing

I can, if I can lift it, I can grip it, especially if I use a hook grip or I use an alternate grip, those types of techniques. So your hands have tremendous capability for strength, and I really think it's important that we don't, you know, that we allow our hands to get really, really strong because your hands are what connect you to the entire world, everything,

from using a pen to anytime you grab something. But yeah, with belts, I've only used belts twice with clients. There's only two clients I've ever used belt with, and that was one of them. And that's just because it was fun, you know, Doug was it got strong. Well, that's my point. It's an ego lift, I'm very aware of that.

Like, I mean, I know even when I've done post on Instagram where I'm squatting or I'm deadlifting and you see the belt on me, that belt came on for that lift because I knew I was pushing my max load. I knew that I'm probably going to lift a weight that is getting close to probably PR range. I'm going to wear a belt for safety reasons and I'm going to push that. Is it super beneficial for me gaining strength or building muscle in the overall journey? Not at all. No, it sits. So if you're somebody who's been lifting and you're not using any of these tools, like, oh, you're, stay pure, stay in the purest. Like, yeah,

because once you learn how to use these and you get used to them, yeah, going back takes time. That's half the, that's hard. Half the struggle that I deal with is that I like you. I used a belt and straps and all these tools my entire career and I can feel still a difference. I've gotten so good at using those tools that I'm weaker, I'm weaker without them. I'm weaker on my squad, I'm weaker on my deadlift. I can most certainly strapped up, belt it up. I can definitely deadlift more weight and squat more weight than if I was without them. Next question is from Brandon, LPC 26.

What should kids nutrition look like? Should I worry about giving my children more protein, healthy fats and vegetables instead of focusing on carbs as the food pyramid suggests? So it's not that, it's not so black and white. What I mean by that, the best studies that we have on what's healthy nutrition are these really big cultural studies because most, a lot of nutrition studies are done by

survey, very few really controlled studies, so it's kind of difficult to tell, you know, what's doing what or whatever. But there are some general things that we've kind of teased out. One of them is overeating is probably not a good idea, regardless of what you're eating. From a trainer standpoint, I think creating good behaviors around food is really important. A lot of what your kids learn, behavior lies around food are from observing you or from the way you and your spouse or you and their other parent or their parental figure, eat foods. As far as carbohydrates, proteins, and fats are concerned, you can go look, you can go to some very healthy cultures.

You can watch some Japanese cultures that are very, very healthy and they're relatively carb dominant. There's a lot of rice and a lot of starchy vegetables and a lot of vegetables and fish and not a whole lot of meat. And you can go to other cultures that are more paleo with the way that they feed their children that are very healthy. Now, one thing that all these cultures have in combat, that have in common, is they don't overeat,

and they also don't eat a lot of heavily processed foods. And I think that's the real, I guess this one's different for me, right, because my kid's not here at this point, although we are about to start introducing food. And I think the way I would look at it is exactly that. The biggest concern that I have with his diet in the future is other people giving him things that are less ideal, like candy and sweets and ice cream and stuff that is for sure less beneficial than whole foods, right? So that and that to me is what I'm more concerned about. And so, and I think I would like pay attention to the way he's eating. If I, I know, I think the boys both do this, it's something that I would for sure do is I, I would

start their, their plates with the like the vegetables and the greens and get those things, get them eating those things first. And then I would work my way to the protein and then eventually I'd work my way to the carbohydrate. and then I eventually had to work my way to the carbohydrate. So I kind of served, I planned to serve dinner like that. Now, I have no idea how that's going to go down. Like, maybe it's going to be a nightmare for me, and it's not going to work. And at the end of the day, as I'm going to be paying attention, is he getting, did he go a day, two days with no protein? Okay, well, then tomorrow I make sure that that's definitely a priority in the way we eat or did I notice that he had processed food and his diet,

I'm gonna make sure that the next day he has none of that shit in there. So, I'm gonna be paying attention like that. I'm not gonna be counting his macros and in making sure that he's every meal has got a 20% ratio of protein, 30%. You know what I'm saying? I'm not doing that.

It's tough because I mean, there is that. Like, am I going to give my kid a complex like way too early, you know, about, you know, all these different parameters they have to fit in. And, you know, for me, it's different. It's different. Everybody's family is different. Everybody's kids are different. But there are some of those things like you'd mentioned with like trying to avoid, you

know, heavily processed foods. Like I just think in terms of that being like one goal, that's a big goal. That's true. Because you have Bob. It's a bomb. Juicy, you have Bob. Yeah, so and that's the thing too is like, you know,

they are gonna go out. They are gonna be at a friend's house. They are gonna like, you know, it depends on if you want to be that rigid about like what, that looks like in your family, but for me, I like to make, I like to educate, and we've talked about this about why it's good to rotate nutrients and get introduced,

different types of these foods into their diet, and what kind of health that promotes, and boosts your immune system. This one gives you energy, this helps your muscles grow, very simple things You know where it's like more like I'm like I want them to want to get this because they're they're starting to move more to work out more And they want to benefit their body because you know those foods provide that yeah I think you know overall just it's okay to relax a little bit You know it because you know it happens when you have fitness fanatics who have kids

Sometimes it goes too far It's too rigid. Yeah, and then you create some problems They'll they'll they'll rebound and go in the opposite direction and have a bad Experience with food because I look I have cousins like this. I have cousins who my uncle was a Superon nutrition. He's a Chinese herbalist and his kids ate nothing That was not healthy. They didn't buy anything that wasn't healthy, but it was so rigid and strict, the second they came out of the house,

they all, they went crazy with their food and the nutrition. You gotta be okay, be a little loose. Remember, these kids live in the real world. And at the end of the day, really, what the most important thing is the environment of the house, they're gonna watch you. They're gonna see how you eat. 100% that's the biggest fact.

The biggest thing that I've had a coach to this point is with parents and it's like, if you, if you're the type of parent that makes your breakfast, makes your dinner, makes your lunch at home and you use mostly whole foods to get that done and the kids see you eat that, you eat that with you. You're doing better than 90% of the food. And that's such a kids, it's inevitable, right?

And I have to make peace with this already because I know this is one gonna be one of my challenges. So I'm aware that they're gonna make their way over to the uncle's house or my grandmother's house one time and they're gonna sneak him up obstacle or give him an Oreo. And there's, Or you may find that, you know, with my kids,

like if my daughter's like, I don't wanna eat anything, you know, no eggs or whatever, like okay, we'll have a little bit of cereal, I'll pick the right cereal, have some whole milk with it. It's not that big of a deal, if you do that, you know, here and there and it's not a big deal and you just kinda could be okay a little bit with that because you go in too far in the other direction.

Because here's kids will fucking, I swear to God, this is the biggest battle that parents have with kids by far. You ask any parent, it's meal time. That's the hardest struggle. It's the biggest stressor you're going to find like as the kids grow up and that's why it is. You have to be kind of like strategic about how you're gonna handle it. Like, because it happens every single night,

it's either like a serious battle, or it's like, you know, like, like, I'm just gonna kind of let this one go. Now, to that point though, Justin, I think you shared with me, this was before I had max, and I was just kind of asking you dad questions. Like, you know, where I, I think the question I asked you

when I, when we're, I think we're in Sacramento or something and I said, is there something that you did really good with your first born and you didn't do with your second and can you tell the difference in their behaviors and you shared with me the way you were eating wise and you noticed patterns now that they're older. What was that? So the first, I mean, we were very, I think that we put a lot of effort and intention into the sourcing and the quality of the food that we would freeze ahead of time and have it all pre-prepped.

So we would be able to blend these things and introduce certain things one at a time. And we did a lot better job of the diversity of the nutrients we expose our first kid to where he like, I don't know, like, you know, this is like, again, one of those things like anecdotal wise, like, I don't know if that was like, like, why he's more of an adventurous eater and we'll try things, you know, or if it's just a personality thing where my young guest, like, so we didn't, unfortunately, you know, like if it's just a personality thing where my youngest, like, so we didn't, unfortunately, you know, like, there was just less.

That way, busier. Less attention. You're busy. You got all these things. All of a sudden, you know, you're counting for a lot more in your house and, you know, it did happen. It just didn't happen as frequently. And we weren't as intentional from the very beginning.

And that's why I think that there might have been a missed opportunity on some level to where it's been much more of a battle with my youngest in terms of like getting him to span out of like the two or three things he'll even eat. So, but he's coming around and I think that again, it's stressful as a parent because you feel like you're failing or like, especially if you're in the health. It's one of the number one things. You talk to any parent what's your number one stress with your child, especially before they're teenagers.

Once they're teenagers, they start to make choices and you're like, whatever. But it's feeding time. It's one of the most difficult, absolute difficult things. And it's like, do you want to have a war? Well, I also think that's not healthy. I also think that's why a lot of them fold though I also think that's why a lot of them fold though. I think that's why a lot of them fold and say,

fuck it, we're going to McDonald's. Right. Or fuck it, go away. Sometimes that's just way easier. Throw the frozen burrito in there here. And you know what, here's the thing. Sometimes, that's okay. Sometimes it's okay, because again, at the end of the day,

this kid is going to live in the real world. Do you think they're not going to fucking drive by them, McDonald's? When they're older, you know it'll end up happening. It's like, again, it's like those kids that are so strict, the second they get out, they rebel. They rebel.

It's like the hyper-Christian family whose kid grows up and it's like, I'm gonna be a singer. What are you doing? I'm not gonna take that shit with that. That happens, dude. Totally. No, I think that's just it. You just can't be extreme about it.

But, and again, in my non-experience of raising a child, but all the experience I had with clients who had children and talking, having this discussion a lot, the ones that had the most success were the ones that just led from the front. That they lived a healthy life. Mom and dad looked fit, they ate well.

They had energy, yeah, they ate together. Like, those were the ones that never seemed to have the same type of struggles. Not to say that they don't all have struggle and that time's not stressful, like Justin and Sauer both say. But those families that I was coaching, those ones had the easier time.

It was the family that, you know, mom and dad both worked. They rarely ever sat at the dinner table together. You know, maybe they picked, they got to eat at work because they worked at that place, like Google, where they could eat there, then they came home, and then when they came home, whatever it was fast and easy, they made the kids, they could throw from a box.

Like, you know, you do that, and then you, and then you see your kid start to put on weight, and then you get all nervous, like, oh shit. Well, he's getting, this is getting out of control. I'm putting my kid, I'm putting my kid in a diet, and they're gonna eat differently than the rest of the family. Yeah, that's not gonna stop. It's not gonna work.

Yeah, back to the process food point though, like I have noticed, like, and why this is something that you definitely wanna kind of consider, is that, like I've noticed them, they'll eat a lot more calories if that's like included. Type of palatable. Yeah, so just like, I mean, we talk about the stuff,

but you visibly see it like with your kids, if they're eating like more of the boxed stuff and like the chips and the crackers and all this, they're not as good at self-regulating. So like, if not, you kind of leave them to, you know, to themselves, they know how much they should like feed themselves, you're giving them kind of more whole foods

like it's this natural, like mechanism, they stop when they should stop. So it is, it's one of those things, like calories is a thing that you want to let them sort of regulate. Next question is from Cam J. Lyons. If you guys took over an average population gym, what are the common problems you would look for to change first? What issues with personnel or equipment would be at the top of your list to fix? Oh, this is great.

I know. This is a fun one for us. Yeah, so. So has this dream that one day, my impump will actually do this. Oh, yeah. This is like his ultimate dream. I think it was so fun. It would be so fun for us to go in like a restaurant.

Would they call it a restaurant rescue or rescue restaurant? Like those rest, those bar rescue. Bar rescue. Yeah, where you go in like a restaurant, would they call it a restaurant rescue, a rescue restaurant, like those, those bar rescue. Yeah, where you go in and you turn around, you know, feeling business or whatever, I would love to walk into a gym and do that for like a month or more. Everything's half off. Yeah, I literally think that we probably would all start, I would, I'm guessing in the same place, which is the personnel side, because we used to have a saying. That's the culture.

Yeah, in the industry, there's no such thing as bad clubs, just bad leaders or bad managers. And so the personnel and the culture and the people that run the facility really do make the facility. And people that I would advise in this used to hate to hear this from me, and most people will be scared to do this,

so I'm gonna say it, and someone's probably needs to hear this, but you're still probably gonna be too scared to do it, but I'm telling you right now, you have to, is go in and clean house. And man, that is so hard for people to do. They're scared. I'm gonna have to get rid of all these people and start over, like, what am I gonna do?'m going to put so much stress on me, but the reality

of it is whoever had a whole of that facility before I got there ran things the way they ran things. And if we are going to completely recreate a culture and around the philosophies that I believe that make a successful gym, that I need my people. I need the people that since day one, I've onboarded them and I have taught them how to do things and I've coached and developed them up. If I do that, I might go through the growing pains of three to six months of the firing and rehiring and the training and developing. But after that six-month time, boy, the job gets way easier. Versus what I had done in earlier parts of my career, which was the opposite, which was come into a new place and try and change the way everybody did things, and they were already used to the guy or the girl that was running the place before, that boy was that a battle.

So I for sure would start there and start to build my team first. Yeah, the two people in the gym, the two employees or category of employees that actually believe it or not, have the biggest impact on the culture of your club or your front desk staff and your trainer. So those are the two people that tend to have the biggest control of the culture in your club. So those are the first places that I look. So when I would take over a club, I would go in

and I'd hang out with the front desk on the first day. With every single person that showed up, I'd stay at that front desk, I'd meet members and I'd hang out with that friend desk person and start to develop a good relationship with them. I would of course start, I would schedule a big all staff meeting and I'd set up my expectations for everybody.

And then I'd spend a lot of time training, developing my trainers because the trainers were the ones on the workout floor, the ones everybody sees. That's training that the ones responsible for maintain, making sure that the dumbbells are off the floor and that they, you know, they're out there all the time. Now the sales people, the sales people oftentimes, you would have to, I would have to at least fire because salespeople either wanna be there and make it happen, or they don't. And oftentimes, I would definitely have to get rid

of those people, but it's always crazy to me. I'll tell you what, I learned this from one of my mentors years ago. When you walk into a club, you can almost tell almost to like a 100% accuracy, the culture of the club by the front desk. You walk in, and that front desk person, the way they check you in, the way they talk to you,

the way the energy is up there, that tends to be a reflection of the rest of the club. And to a member it kind of is, that's the gatekeeper of the facility, but I can't stress this enough, Adam made the point that it's all about the person out. Look, I've run clubs that were old as fuck. I mean, shit holes. Yeah, I've run clubs that were, they used to be flag ships,

locations, but they'd been around for 20 years and the ceiling would fall when it would rain and I got a pole that doesn't work half the time. This is true story. Heaters on during the summer. I ran 24-foot in his sunny vails. So for you guys at 24 club, 506, when I took it over as before they redid the club,

this one of the older clubs, they said, I'd rack a ball. So rack a ball by this point, nobody was doing it more. We had rack a ball courts. And the pool was broken, I don't know, 50% of the time, we'd have to put cones around it. When it rained, the ceiling in my operations manager

office would fall. My weights didn't match. I had some plates that were one way and other plates that were another way. The equipment, it was one of the old school clubs where they separate everything. So like free weights and this closed off room and machines over here and cardio,

which that's a terrible layout. We know that now in gyms. You want everything to be open. And you know, that club had a massive goal because some of the best managers in the company had gone through that club. These people at that point were all presidents and vice presidents and they had gone through

it's kind of like a proving ground. And I go in there with this huge goal and it's like how do I turn this club into a machine? It's been maxed out, it's old looking. We have competition now, there's gyms up and down the street that are brand new and phenomenal looking. How am I going to get a person to want to work out of my gym when the gym down the street is better and cost the same amount of money? And the way I would do it was by the team that I had because when people go into a gym, yes, there's equipment in there But you know who they really show up to see every single time? It's true story.

The people that work there. Yeah, it's like cheers, always. Oh, a good gym has that kind of environment. And if you want that kind of retention, in fact, I used to, that was part of one of my sales pitch when somebody would ask me, well, why would I join here versus gold's gym up the street that looks so much better? And it's why, because I don't work at gold's.

If you go work at a gold's, you're not going to see If you go work at a goal, you're not gonna see me, but if you come here, you're gonna see me. And people love that shit. And it was true. It was a true story. People would come in, they'd see me and it was a great environment. Was, was 506 Sunnyville your first big box

that you managed? That was the first big, so I went from Sett Selenius. Yeah, it was a Sunnyvale. It was a bunch of time, right? And then I ran after that, it's probably, how funny is that? That's probably what developed us that way so quickly because I had 505, which is even older.

Yeah, capital, then 506, and arguably, like a year apart of the year. Yeah, shit a year. And I had to learn that. That's exactly what we had to figure out. Like nobody, everybody had a nicer gym. Everybody had better equipment. Everybody had better everything.

And so you had to figure out, and as I didn't get a break on my revenue targets based off of that, we had a budget, we had a hit it and it didn't matter if our place was falling apart or not. But some of the things too, like speaking to cultural, what does that mean? What does that look like in a gym?

And one of the things I would love to teach trainers, and when we do some of these seminars, when we go around to these local gyms and we talk to trainers, I really urge them to make a conscious effort every single day to proactively go on the floor and not put your head down and re-rack weights and not pay attention, but to engage with all the people on the floor and not put your head down and re-rack weights and not pay attention but

to engage with all the people on the floor and help people. And if you can actually lead a place where you've got 5, 10, 15, maybe 20, but it's a big place of trainers and front desk people like Salsang, and they walk in the door and the front desk smiles out, smiles, just scans you in, says something to you by your first name and makes you feel good the moment you walk in, then you go in the locker room and change, you come out, you cross pass another, a path, a past another trainer, trainer says something to you,

hey, what are you working out today? Oh, good to see you, Mike, and you can give that feel to your members, holy shit. I don't care if your squat rack is falling apart, if your pool is green, if your urinal is broken, people will forgive you for all those things because you make it light of it. Well, look, you guys, remember when we went to Texas,

how much you guys love that gym? I was like, my favorite gyms every day. I was like, I was on a kind of a fall apart. Dirty, dusty, nothing re-racked, like, but the feel and the vibe. 100%, like, power lift or so. 100% awesome. Here's a specific thing you can do. This was one of my calling cards.

I would teach my trainers sales training constantly, and I would teach my sales guys training constantly. So I would have seminars with my sales guys, and it was like, I'm gonna teach you about the human body, I'm gonna teach you about exercise, I'm gonna teach you about fitness and fat loss and muscle building, and that would make them phenomenal sales people. So here's some all new talking points, but my trainers they know all that shit

Yeah, I would teach them sales training and they would explain would be amazing because You focus on those things that would make them better at their jobs And it was it was always fun and exciting But the culture is everything and I'll say this this last thing here the person that creates and leads that culture is the manager And if you're a manager and you spend a majority of time in your office this last thing here, the person that creates and leads that culture is the manager. And if you're a manager and you spend a majority of your time in your office, you're not creating a good culture. I knew people like this.

They'd sit in their office and do their paperwork and call people in their office. To that point, I think this is so important when you come into a new facility. And this is, I spend the first two weeks watching and observing. So the first two weeks, I'm not saying much. I'm just kind of sitting back. I'm letting my staff think that, oh, maybe there's a lazy manager who just likes to watch us and doesn't do anything. But all I'm doing is observing who is going to see me like that and let off the throttle themselves. And who's going to self regulate, manage themselves.

That's who's probably I'm going to keep initially when I cut everybody else. And then after that two weeks is up, then I actually get my ass in gear and show themselves. That's who's probably I'm going to keep initially when I cut everybody else. And then after that two weeks is up, then I actually get my ass in gear and show all of them without saying anything that I can do their job better than they can. And that's so important in my opinion because in the fitness space, in gym culture, there's so much ego. And I don't care how long you've been training, how fit you are, how many degrees you have, so much ego, so much ego, every fucking trainer, my whole career, okay, 10 years of leading trainers to this day, I'm sure if you were to ask all of them that work for

me, all believe they were better than me. And that's okay, that's part of it. That's part of being a good leader is knowing that you are that you don't need to tell them that or say that and building them up is so important. But they need to see what you're capable of if they're if they're going to respect you as a leader. And I think that was one of the biggest mistakes I saw in my peers. Dude, I my my first week as a fitness manager is 18 years old. I'm just a kid, right? Running this club and a 35 year old, roided out bodybuilder, trainer that worked for me.

First week he comes in and I'm like, hey man, you didn't do what I asked you. He's like, well, what are you gonna do about it? And I said, you're fired. And I fired him on this fly. And he's like, this fucking kid just fired me. Yeah, get out of my gym. You're fired.

Anyway, with that, go to mindpumpfree.com and download our guides, books, and information. It's all totally free. You will love it all. You can also find all of us on Instagram. You can find Justin at Mind Pump Justin. Me at Mind Pump Sal and Adam at Mind Pump Adam. Thank you for listening to Mind Pump.

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