Mind Pump: Raw Fitness Truth - 1201: How to Use Isometric Holds to Improve Your Gains, The Problem With Health & Fitness Goals, The Importance of a Lower Resting Heart Rate & MORE

Episode Date: January 8, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about why it is so hard for people to stick to their health and fitness goals, the benefits of isometric holds, why fit people have a lower resting heart rate and whether inner thigh workouts are bad for men. Family time in Tahoe with Mind Pump. (6:52) Adam gets schooled by his nephew in video games. (12:22) Justin’s scary snowboarding accident. (15:27) Mind Pump’s holiday fat gain + making meals as a team. (23:47) The benefits of fasting, the value of ATP (Adenosine triphosphate) on the body and how red-light therapy plays a part. (33:07) Mind Pump’s “Wall-E” prediction is coming true! (39:17) The history of Shen Yun. (45:02) Cannabichromene (CBC) and its effects on the body. (48:23) Ricky Gervais roasts the Hollywood elite. (51:55) #Quah question #1 – Why is it so hard for people to stick to their health and fitness goals? (55:46) #Quah question #2 – What are the benefits of isometric holds? For example, a wall-sit. (1:05:15) #Quah question #3 – Can you explain why fit people have a lower resting heart rate and why it’s important? (1:10:53) #Quah question #4 - Are inner thigh workouts are bad for men? (1:15:35) Related Links/Products Mentioned January Promotion: MAPS HIIT ½ off! **Code “HIIT50” at checkout** Are You Fasting Properly?? (QUAH #12) | MIND PUMP Visit Joovv for an exclusive offer for Mind Pump listeners! Segway Is Bringing the Hoverchairs From WALL-E to Life Shen Yun Performing Arts Visit NED for an exclusive offer for Mind Pump listeners! Ricky Gervais' Monologue - 2020 Golden Globes Mind Pump 1182: The 5 B’s to Finding Your Purpose How to Get Back on the Fitness Wagon After a Hiatus – Mind Pump Blog Dunphy Squat- Improve Your Squat with this Secret Exercise – MP TV The Best Step Up Exercise (YOU'RE NOT DOING THIS) - MP TV The ONLY Way You Should Be Doing Lunges! (Build GREAT Legs) - MP TV Mind Pump Free Resources

If you want to pump your body and expand your mind, there's only one place to go. Mind up, mind up with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. In this episode of Mind Pump, so this is a quaw episode. This is where we answer fitness questions asked by listeners like you. Questions and answers. If you want to ask us a fitness question, go to our Mind Pump page on Instagram, Mind Pump Media page, and post your question underneath the meme that says,

Qua, a qua is just us pronouncing the word Q&A, and we'll pick our favorite questions and we'll answer. But the way we open this episode is by talking about current events, our lives, every once in a while we mentioned our sponsors. So here's what we talked about in this episode. We open up by talking about current events, our lives, every once in a while we mentioned our sponsors. So here's what we talked about in this episode. We open up by talking about our family time in Lake Tahoe. All of us took a 10-day vacation up in Lake Tahoe,

brought our families, had a lot of fun. So we talked about all the shenanigans, and we're still friends. Adam talked about how ever it, this is Justin's son, acts just like him in good and bad ways. Yeah, imagine that. I talked about how Adam got his butt kicked by his 12 year old nephew at video games.

Oh snap. He's still angry about it. I'm looking at his face right now, I don't like that. We talked about Justin's snowboarding accident. Thank God. He has a head like Bonk's adventure for you old people, you know, video games. We talked about.

Thick dome. We talked about our holiday fat gain and why we right now don't really reflect the fitness space too well. And we talked about how we're getting out of that. I talked about the value of ATP. ATP is one of the main sources of cellular energy in your body.

And I talked about its benefits, why you want to make more of it, and ways you can boost it. Now, one way you can actually boost your cellular production of ATP and get its anti-aging or rejuvenating effects is to do red light therapy. Now our favorite company that produces

the best red lights in the industry is Juve, J-O-O-V. Now this is a company that makes these red light panels. You put them on your body. They actually reduce. This is clinically proven. Reduce the appearance of wrinkles. Can regrow hair and produce more ATP's overall on your body for faster recovery and lower inflammation.

If you want to learn more or use the Mind Pump discount, here's what you do. Go to juve.com. J-O-O-V-V.com forward slash Mind Pump. You're going to get a free maps prime program with the purchase of $500 or more, and you'll get free shipping. Then we talked about the cartoon wall E

and its predictions and how they're coming true. It's kind of scary. Yeah, sad. I talked about the awesome but weird show that I watched recently, Shen Yun, it's in the Bay Area right now. It's kind of strange. I talked about the cannabinoid cannabacromine

that CBC, it's effects on the body, how it helps the body regulate its own production of natural cannabinoids like anandamide, and what that means for you. Now, one of the greatest sources of CBD is in full spectrum hemp oil extracts and our favorite company that produces some of the best sources you'll find is Ned.

Now, if you wanna use the Mind Pump discount, here's what you do, go to Hello Ned, that's H-E-L-L-L-O-N-E-D, dot com forward slash Mind Pump, and you'll get 15% off your first purchase. And then we mentioned one of our favorite comedians of all time, Ricky Jervais, and how he roasted all the fully weighed.

Love it. At the recent, what was it, the golden globes? Yeah, that was great. Everybody was watching it, of course. Now, that was the intro portion. Then we got into the fitness question. So the first question was, why is it so hard for people to stick to their health and fitness goals?

So obviously it's January. It's the beginning of a new decade, a new year. A lot of you are re-envigorated and motivated to work out. Maybe you've tried this in the past and didn't succeed. You'll definitely want to listen to that portion of the episode. The next question, what are the benefits of isometric holds? Now isometric holds are not when you're curling or lowering a weight, but rather when you hold a weight

and tense up. Are there benefits to that? And if there are benefits, how can you apply that to your current workout? The next question, this person wants to know if inner thigh workouts are bad for men. So we talk about all inner thigh exercises. The benefits how to apply inner thigh exercises to your room. So if you're a little bit of a person who's not a good person, you're not going to be able to do that.

So if you're a little bit of a little bit of a person who's not a good person, you're not going to be able to do that. and wants to know if inner thigh workouts are bad for men. So we talk about all inner thigh exercises, the benefits how to apply inner thigh exercises to your routine. Dying master. Also, this month, of course, being January, lots of people are getting into fitness, the number one goal is fat loss, right?

It's hands down, people who get started in January, actually, people get started anytime of the year, but especially in January, number one goal is, how do I burn body fat the most effective way? So we decided to put our most effective fat burning program on sale at 50% off. Now, all of our programs will help your body burn more calories, will help you burn more body fat. But one program in particular, especially in terms of short-term fat loss, in other words, you want fast results now, is our MAPS hit program.

Now, hit is spelled H-I-I-T, that stands for high-intensity interval training. Now, studies show that high-intensity interval training burns more body fat and more effective ways and has a more profound beneficial impact on your metabolism than other forms of fat burning type workouts. So what we did is we designed a hit program properly. We programmed it with resistance training. We did it in the level so you can progress yourself. We planned it all out for you. There's exercise demos in the program.

So once you get the program, you get the whole workout. You can click on an exercise and you can watch how to do it properly, determine your current fitness level, and proceed accordingly. Again, Maps hit, the most effective fat burning program that we have. It's 50% off right now. Here's how you get that 50% off discount. Go to mapshit.com. So it's M-A-P-S-H-I-I-T.com, and use the code hit 50. That's h it 5 0 no space for the discount. Teacher time and it's t-shirt time. Ah shit dog. You know it's my favorite time of the week.

Wooey. Get them. All right. We had a ton of reviews come in over the holidays. we have five winners for iTunes and four winners for Facebook. The iTunes winners are beyond Mel S. Folden, Ace of Spades, Finne Mac, Rosie 2509 for Facebook, Ronnie Flynn, Sarah Cooper, Tori Weiss, Dan James, all of you are winners. Send the name I just read to iTunes at MindPumpMedia.com, include your shirt size, your shipping address, and we'll get that shirt right out to you. Now I've traveled with Brianna and Justin's kids now several times, and they're getting comfortable with me. Like at first, when we first did first trip, I'd go up to, you know, Justin's boys and I'd hug them, and you know, kids at first kind of like,

yeah, I'm just trying to be out of it. But now they give me a hug back and we mess around and I had a great talk with, it took Brianna to breakfast, like the last days I was there. And we're talking about, you know, working hard and success and school and all that kind of stuff. And we had a really good, and so for me being able to connect with your kids

and then watching our kids connect, there was a couple times where, oh, this was it was, we went to go eat at that breakfast place in Trucky, Squeezin, love that place by the way, love that place. So we go in there and you know how there's writing on the walls and on the tables, and you can grab Sharpie pens and do that. So the kids were like, we got to write mind pump everywhere.

We got to write mind pump family. And so I can see now that the kids are starting to come together and also be like, yeah, we're mind pump family. I'm under the mind pump flag. This was my first trip with all of your guys as kids. And I felt the same way too, that I've really got to start to connect more with all of them, more than any other time.

Time is such a great story. So I told him the podcast before, it was a long time ago, we did an episode one time, and I think it was a quaw or somehow, and we went down the rabbit hole talking about fights that we've gotten in our entire lives. Right. And I said, you know, the last actual, like, bar fight or adult fight that I had gotten in was with Justin. And not actually not with him meaning I'm my proudest moment. I was with him. And this

is like over 10 years now. I mean, this is over 10 years ago. And it was still a full on adult. Yeah. Yeah. We're still in our, but men away better than to you. Late 20s, right? Like way back. We're in our late, well here listen, you gotta listen to this story because it ties into your kids and it was just, it was unreal to me how it unfolded. So I had to recap the audience on this. The old story first, they understand what I saw

and went through. So about 10 years ago, maybe give or take a year too. Justin and I were out at a bar in San Jose or Las Gatos area called Mount Charles. And if you've ever been there, it's a small, very popular place. And it's like, I have to preface this. So we were at your place before that taking shot after shot after shot. Yeah, you were hammered.

Was it really hammered? It was it was it was it was it even got there. It was the drunkest I've ever seen. And it was and mountain charles is extremely conducive to fighting. It's a lot of energy there. I love it. I love how he's privacy. I have to do that because I know you're a realist here.

It's awesome. It's awesome. I was in a bad mood. This is Lula Eji. This is over 10 years ago. I know. I know. So how do you defend your old self?

You get a pass. You get a pass. It's over a decade. I think anyone listening knows that they've grown tremendously probably in a decade, right? So anyways, we're at the bar and Justin is hammered and it is. It's one of those where people are, you know, you're so tight that you're getting bumped into and you're probably spilling drinks on you. And you know, it's not the most conducive for dancing.

It's just, we get there and we're walking through and I see Justin, he's had another shot as soon as we got there and he's making his way through the crowd. And I had a buddy that was like this, he was a football buddy of mine, a good friend of mine, who's a linebacker. And he got this exact same way and I see the sight of Justin come out. And he's walking through the crowd and he's walking through the crowd. He's like, shouldering people on purpose. Yeah, and I'm watching people like, ooh, you know, spill their drinks and shit. And sooner or later, you know,

he runs into the big guy who isn't gonna just take that and then it's on, you know, here we go. We're fucking brawling and so I see a guy throw a punch at Justin, I come behind him and fucking choke hold him and you know, we get kicked out and everything. So the reason why I'm telling that story is I have this moment, we're sitting in the Tahoe house and I'm sitting by the fire and I'm having

I think hot cocoa and drinking and I'm watching Justin's two kids, right? Everett Nethan. Now, Everett's the little boy and Everett is the one who you've probably heard Justin reference as he's like a mini version of Justin. Totally. But he's the younger one.

He's at what, three years younger? Three. Three years younger, right? So he's a little bit, he's quite a bit smaller, although he's catching up. And Ethan is more like his mom. He's a big reader, he's a little more quiet, he's a lover, he's just, he's not like as physical as ever it is.

And I saw this expression many times why we are all together, but one in particular that brought up this story. And I'm sitting at the fire, Everett's kind of near me and he's kind of mind his own business plan. And Ethan comes walking from the kitchen and Ethan's kind of mind his own business and Everett gets up and he starts to walk towards the kitchen where Ethan's coming from. And as he gets closer to him, I swear I can see Justin Swagger the same way Justin's walking and he just fucking throws a shoulder into Ethan for no reason. And then Ethan, like, you know, Ethan gets like set back a little bit. He looks down at him and then ever just looks at him and he grins like, what are you

gonna do? You know what I'm saying? And he just paid no attention to him and they move it and I went, oh my God, was that Justin to a tee? Yeah. And I died. He was testing them. Oh, like that was half the thing.

It's like, if you have an older brother, you're just always testing your abilities. Like, can I take him at any moment? You know, you just always want to attack. Strong genetics. Yeah, strong genetics. I had a really good time. I like there was one part of maybe laugh,

where I think it was your nephew who brought the the PlayStation Oh, yeah, Nathaniel. Yeah, and then he had video games set up or whatever and he asked, you know, Uncle Adam Hey, let's play Madden and I we've heard Adam talk about how awesome he is at at Madden at least I don't know 15 time if you've listened to the show for a long time, you know what I'm talking about. Adam talks about how good he is at Madden. So he sits down to play in Helll Dizzy. He's way 11. 12.

Yeah, 11 or 12. So they sit down to play and they start talking shit to each other. And he is nephew whoops his ass. And Adam is not happy. He is not happy about it. It's one of those young lion, old lion. You know, the situation where the kid

and the amount of shit you were talking and you can see how it was so frustrating about it. He gets me fired. I'm competitive as shit for sure. And you know, he's, it's funny to watch the evolution right? So if him growing, we obviously have known him for 10 years because I trained and I've been together that long.

And so when he first got into video games, obviously when you play with a kid that's six years old, barely learning the controls and stuff like that, and at that time, I was in the height of still playing like video games back then. So it was me always whooping on them. And then over the years, he's gotten older and played more and played more and I'm playing less and less.

And now it's to a point where I think plus these kids are a whole new generation. Oh yeah, they're just, they're games evolved tremendously. Oh yeah, and that's, and you know, but still in the last couple, because we do this every year, it's tradition that they bring one of the consoles up and Uncle Adam still comes down and play,

that's the only time I play now, that's on the Christmas break when we're all together, they pull the games out. And for the last eight, nine years, I still whoop up on everybody, even though I haven't been playing. Like once I get a game in where I like learn the controls again, like, okay, let me figure this out.

Like, I end up still whooping on them. Well, this is the first year where he's getting me. Yeah. So you probably saw a little bit of my... Oh, he's gloating about it. Oh, yeah, he's like, you know what, from that on out. And here's the thing, in this, this is the same thing with my kid.

They deserve to talk shit because you were talking hell of shit. And I talk hell of shit. Like, when I play shit with my kid. They deserve to talk shit because you are talking hell of shit. And I talk hell of shit. Like when I play shit with my son, I talk hell of shit. So when he wins and he does it back to me and I get angry, I'm like, well, I mean, of course. He learned this from me. Oh, it's proving ground.

Yeah, like once they get one on you, yeah, like totally it's just to find to come back at guard. Yeah, one time we were playing that game, Rummy Cube that we all played. It's like a numbers game. That's when your son's really good at it. Yeah, one time we were playing that game, Rummy Cube that we all played. It's like a numbers game. I think your son's really good at it. Yeah, and you have to match patterns and numbers

and he's just a wizard with that kind of stuff. And I remember one time we were playing, it was Jessica, me and my daughter. And I told my son, I said, come play with us and he goes, no, I don't wanna play or whatever, you just wanna watch TV or something. I'm like, come on, I forced him. I'm like, no, you're gonna sit down

and you're gonna play this game with us. And he goes, it's boring, because I'm just gonna, I'm just gonna crush you, it's too boring. Now I was like, no, you're gonna sit down and you're gonna play this game with us. And he goes, it's boring, because I'm just gonna crush you. It's too boring. And I was like, yeah, I'm just gonna get a little shit. I'm like, sit down and I really try, dude. And I thought to my head, I'm like, as soon as I beat him, I'm gonna talk shit for a week and I teach him a lesson.

But I didn't win. I got my ass kicked like, and he's like, I told you, you get to walk away. I'm like, so mad, you know? So funny. Justin, I told you to get some walks away. I'm like, ugh. I'm so mad, you know? So funny. Justin, I wanna know what happened with you on the, was it snowboarding run? Yeah, so we went, we went skiing.

I went snowboarding. So Courtney, her sister, and then my two boys, I actually signed them up for ski school. And so the whole day they got to learn, you know, under professionals, I was like, oh, thank God, because I didn't want to like, you know, spend the whole time trying to teach them and everything. I wouldn't even get a run in. So we did that. And then we kind of went off on our own. And I hadn't snowboard, I don't know, maybe in like five, six years, something like that. But I mean, I'm not like a bad snowboarder. I like, I'm again, I'm prefacing this

all because it was, you know, a bad thing to happen. So you're being a lot of excuses for yourself. I am. I'm turning 40 this year. You know, like, there's a lot of things happening. Sun was in my eyes. Yeah, so same. I got a bad hip.

No. Exactly. So we were going on all these runs. I probably went on, I want to say, eight runs or so. And I started to get that stupid confidence where I was seeing jumps to the left to the right. I'm like, oh, I'm going to go test it. And I went off a few jumps, showing off her wife. Yeah, because I'm there for my wife and her sister. I'm like, you know, you guys got to know I still got it. You know, and so I'm doing my thing.

And they're pretty good skewers, right? Yeah, Courtney hadn't done it since for like 20 years. So she was really scared. And so we actually started the bunny slope and everything. But she picked it up right away, like riding a bike. So they were doing fine. And they were like cruising down, like taking their time, doing the thing. And so it was funny because they were like,

we can hear you like behind us. Because like my board and my body, and everything make a lot of noise. Apparently as I go, is that squash? No, it's just the, yeah, he's coming for you. Yeah. And so, this is like the eighth run or something,

and we're going towards the top. And we're trying to come down to eat lunch. And so I'm crossing over a few trails. And so there's this one big trail. I'm picking up speed. Like I got a lot of speed going, you know, laterally. So I start to cut and I'm cutting across.

And I go to like dig my heels in a bit more to grab an edge. And I get nothing. And the board literally kicks right out from under me. And the board like goes up over my head. My head is the first thing that slams back. Boom on the back of my head to my neck to then my upper back and I saw a flash of red and just pain instantly. And then I just laid there just, oh for like 10 minutes.

There was a guy thankfully there that was like part of the ski patrol, saw this whole thing happen. He's like, oh no, he comes up to me and like, is trying to ask me all these questions, you know, because obviously I can't remember that whole, do you remember that whole period? How hard questions, too. Yeah, no, I can't. What's the square root of 499?

He's like, fuck, I wouldn't know that if I didn't hit my head. Two. Yeah, he asked me like, what the, the run I was on, and I didn't even know. So the first question I got wrong. So he's like, oh, I don't know about that. So he asked me what day it was, who I am, my name, and all that, so I'm like, okay, I could answer it, but I was in pain.

Like I was in a lot of pain. I had a blurry vision. So anyway, it was a bad fall. Probably the worst I've had in terms of like a head slamming injury. So I just, of course, dumbass me, like wouldn't take them up on the whole, like, oh, I'll take you down to the very bottom in the sled. You know, and like, you don't have to do the rest of the run.

I'm like, no, I'm not good, fine. And so I got up and like mustard, like whatever energy I had with a throbbing head just like going down and like every, like, you know, little like imbalancing thing I freaked out and then was like making my way back. But yeah, I was sitting there just throbbing headache and all that and then finally just called it a day

and went home. Now did you break the ice up there? Cause you know, the thing that probably, if it was me I would have died. Because your head is made for that. You know, it is. Have you ever tried one of his hats on? Yeah.

It's a thick dome. I got a thick head. Your head, if I put your head on right now, it would fall down to my nose because you have a big football head. Oh my God. And it's funny because like, so. So I mean, that's why you survived.

Yeah. The way it was described to me me if I hit my head like that I probably dude so like all these stories come out later like I'm trying to tell everybody what happened You know come back to the house everybody's concerned because Courtney. I don't know what she said to everybody what happened But she scared we had a list of potential hosts because we're like what's he gonna do? Yeah, I'm like, oh, but then there was like part of it where I'm like, am I gonna get new powers? You know?

Like maybe. Like maybe I'll become a savant. You know, I'll be able to like see like colors and smell them. You know, I've heard weird stories about that, you know, where people have had head trauma. That's actually true. There's been, these are like real reports of people who've had head trauma.

There was one guy who had head trauma woke up and was a fucking piano savant. Could you play the piano? Is there a movie about that? New a whole nother language too. Like, like, Icelandic, I think. I read a guy that like woke up and he could speak Icelandic. Yeah, what the fuck are you talking about?

Yeah, I've been worried if you've never been to Iceland, that's crazy. Exactly, it was it, Zena Glossy, the ability to speak an unfamiliar language. So it's a real thing, like these real occurrences, but yeah, dude, I mean, and then most people die. And then most people die. Most people just get really bad, yeah,

like brain hemorrhaging things happen, and yeah, they suck on them. It's like comic books, where every superhero like, you know, jumped in radioactive liquid or something, comes out like, I, they suck. It's like comic books or every superhero, like, you know, jumped in radioactive liquid or something comes out like, I have super power. Whereas most people get cancer.

So, yeah, so I get back to the house and everybody has a story about this fall. Like, I guess this is a very like, like, I guess a lot of people have fallen this particular way. And it's caused a lot of issues. Like, my brother-in-law was telling me about one of his friends that actually fell like this and was in a coma for two months. Oh, geez.

Yeah, scared the shit out of me. Another guy, like the guy with the ski patrol guy said, the last person he saw fall like that, like split his helmet in half, like broke the whole helmet in half and went to the ER. And like, so he's like, you fell just the same exact way as all these people. And you, and now, were you given the opportunity to where did you

Wear a helmet and if not what did they know that look hey and I'm definitely this new advocate for Snowboarding I took him shopping for So lame you know cuz like it there's no way to look cool. I'm like, wait a minute, wait a minute for me too, dude. Everybody, I've been getting shit since I've been posting about snowboarding. Oh, be your fall guy, because apparently, you know, like, it happens, and it was totally a freak random thing, but I'm like, totally an advocate

for helmet wearing. You don't think you were being an asshole, just a tiny bit? No, not this particular part. Yeah, no, not at all. I feel like you were doing things you shouldn't have been doing on your first day of riding again, maybe. You should try to do it particular part. Yeah, no, not at all. I feel like you were doing things you shouldn't have been doing on your first day of riding again, maybe.

Try to do a backflip. Yeah. I mean, the conditions weren't great. They were. I'll make excuses. Hairable day to be doing anything off the trail. Anything off the trail. You're stupid.

Yeah, anything off the trail. It didn't snow at all. Oh, barely. No, it's like ice out there. There was these brown patches I was going through. So yeah, it was stupid. Well, I'm glad you're okay. I was a little concerned, but then when you came out and we talked to you a little bit, I was like, I sat there. I was like, I was these brown patches I was going through. So yeah, it was stupid. Well, I'm glad you're okay. I was a little concerned, but then when you came out

and we talked to you a little bit, I was like, oh, okay. Yeah, I came to you, dude. I was so sore the next two, three days. Like my neck, like, was super swollen, my neck, and then like, I was so stiff, I couldn't even turn left or right, like, looking. Now, you've had, you've had concussions from football.

Do you feel that it was as bad or worse? I feel like it was worse. Oh wow. Yeah, yeah, because I mean, the other ones, like they would go away, like I, it's so bad, dude. You know what the old method was when you got a concussion in football and you're like still trying to play it, like you would pinch, like in between your thumb

and your pointer finger and you would pinch as hard as you can to kind of like help suppress the pain. And then he needs to keep playing. That's what I used to do. And now you know why? I can't remember anything. Spying so much. Yeah, that's terrible. Like the person in the group that needs like more head trauma. I mean, come on. Like, well, the guy who could handle it though, you know, again, it's be honest.

If any of us fell that way, we probably wouldn't be here. I need my brain scanned. Geez. Anyway, well, I'll tell you what, again, to be honest, if any of us fell that way, we probably wouldn't be here. I need my brain scans. Geez. Anyway, well, I'll tell you what, what else this trip did for me, it was a period. It was a period at the end of the fat days. Oh, God. Yeah, like I'm-

You were all talking about that. This is the fattest I think we've all been. Yeah, dude, it's done. I'm done a while. Yeah, it's time. It's time to reverse, to hit reverse. Team Tubby, do you need an overhaul? No, I just, I have. That's time to reverse, to hit reverse team. Tubby. We need an overhaul. No, I just that.

That's actually what I had such a good time, but I was most excited to get home to get back to like my routine. Like, you know, there's a comes a point where I, I don't know, I mean, to me, that's, that's good balance. I mean, we were out for 10 days. That's the long strip that we've ever taken. Any of us. And we were eating just everything. Whatever. Yeah. Yeah. I we were eating just everything. Whatever. Yeah, well I have for him too, man. I had burned through the roof.

Oh, I had candy, I had bread, I had pie, a lot of everything. And waffles, wine, everyday. What am I doing? So did you guys, for the audience, one of the things we do, when we go on these trips to the big, we had 22 people in this house and Katrina's family has always done this. And I love this. I've never done this with another group or family until her family.

And I love introducing it to other people that travel in big groups. And that's, you know, you have, we pair everybody up. So there's 11 pairs. And you are responsible for one either breakfast or dinner one day. That's it. And that one either breakfast or dinner, one day, that's it. And that one day, you have to shop for the food,

you pay for it, you cook it, and you clean the kitchen. But what's awesome is you have that one meal that you go all out on that you- And the rest of the week you're not gonna- And the rest of the week, you don't have to worry about anything, and the kitchen's always- It's a difficult system. The kitchen's always clean.

You're always having a great meal, either breakfast or dinner, like, man, I love doing that, and it's fun because it's a tradition for the family, everyone kind of brings it, you know, everybody likes to try and wow everybody for their meal and stuff. Did you guys have a favorite meal that you guys

had during the trip? You know, I thought it was a lot of fun. I'm trying to think, what was my, I loved the chicken pot pie that could train them a lot. A lot, right? Yeah, I really, really enjoyed in fact, I was my, I loved the chicken pot pie that could train them made a lot. Yeah, I really, really enjoyed it. In fact, I was gonna ask her for the recipe. But no, I thought that was a great idea.

It's awesome because everybody kind of eats together. You know, it was, now preparing food for. That was hard. How many people? 22 people. Yeah, that was a tricky. That's difficult. You either undershoot or weigh over.

Yeah, to time everything or whatever. And so I feel like we could have done, you know, Cajestica and I'd had one night, I feel like we could have done a little bit better, but it was fun. I was a little stressed out about it because I've never cooked for that many people. Yeah.

But then, you know, we had fun with it. We put music on, we had some wine, making the food, you know, kind of enjoying, you know, the whole process. I think you guys missed out the last night, because you guys stayed at the other place. Yeah. We had, I don't know if it was Larry,

and I forget who else was working on it. Oh, Larry brings it when he does. That's right, man, it was, yeah, he had some kind of like spiced chicken, and he did all kinds of different, like, breasts and thighs, and then a zucchini dish, and like these potatoes with like this crusted, like Parmesan and everything. Oh, it was like fantastic.

Yeah, that was my favorite. Oh, Jurelene's breakfast was mine. The way she does the poached eggs and then what's them on the? Oh, holiday's. Oh, you missed that? I mean, can we win Snowboard in that day? Oh, the holiday? I know, it's a piss.

Yeah, that was good. That looked like a Sunday brunch. Oh, dude, it goes, that's her son. It's his birthday, right? So it's his birthday on you about 25. Yeah, I knew your Zeev right and so you know That was his request that this favorite breakfast that his mom makes and it's got it so good It was really good. I like what you and Doug did when you guys did the make your own pizza. Yeah, that was good That's fun because the kids have fun with that. So that's what I, you know, I've been a part of other big groups and that, it was an X of mine that her family, that was their tradition when they all got together.

In fact, they did, that was their Christmas. You know, most people do like a prime rib or a turkey, like a big, but they had so many people that they would do this, make your own pizza thing. And I was like, man, the way that works and the interaction that you get from all the people like making it and laughing, it's just a good, fun meal to have. It was like interactive, it was fun.

And I thought, Doug and I nailed down. I mean, we were pretty close on just the right amount of everything. I thought we had the least amount of leftovers. I did have to run back to the store and get the tomato sauce. Yeah, we were a little light on the tomatoes, which I think. It's hard to judge with that many people.

Unless you're experienced with, like, if my mom was there making food, it would have been great because she's cooks for that many people every time or more, every time there's a family function. I've never done that. Jessica never does that for that many people. So we're like trying to calculate exactly, so we were a little short on a couple of things, but.

Yeah, 22's a lot. That was, it was hard for us too. I mean, it's hard to gauge what it was great about those What do you call those the sausage balls? Me balls. I'm sorry But like all this like like vegetables that was snuck in there. Oh, yeah Yeah, well like I found out later and I was like oh great because the kids ate them up like crazy Oh, we filled them up with tons and tons of vegetables actually Actually, that's something that Jessica does really well. She'll make a meat dish or something, and she'll pack it full of vegetables,

and the kids will just, I didn't even know that. Yeah. Oh, it was full of lots of different vegetables. Oh, wow. Like tons. Well, I tell you what was great about your meal. I know you were hard on yourself about it

because you were a little light on the sauce and whatever, but it actually was very refreshing because we were eating a lot of heavy meals and a lot of like, you know, fatty and carb, like to have a meal that felt light. Yes. It felt really good. It was good timing for your guys to be able to hit them. In the middle.

Yeah. It was really nice. No, no, no. And then there was a revealing moment for me that I never, you ever do something with growing up that you feel you kind of, you think it's a normal thing for everybody because you grow up with it, but then when you meet with other people, you realize, oh, this is just kind of what we do

or whatever. So, and this might be a cultural thing, but in my family, before we eat, before the meal starts, somebody will say, you've heard bone-up a tea, right? You've heard that before. So my dad would say something in a tie, and you know, it'd say,

Bonpranso is what he would say. It just means good dinner. And then someone would reply something else and then we would all eat. And it's just I grew up with, before you eat as a family, somebody says something to bring everybody together and start. So while we're having dinner,

we're having dinner every night with everybody. Every night I'm saying, cheers, cheers everybody, cheers, right? And Jessica's like, I notice you do that every time before dinner. I night I'm saying cheers, cheers everybody, cheers right? And Jessica's like, I notice you do that every time before dinner I'm like, oh yeah, I do. Try and think like, why do I do that? Oh, it's because the way I grew up is,

when you have a big group, the way you make everybody, rather than everybody kind of eating on their own, the way you make everybody feel like they're together, is you say something out loud and then other people reply. I was actually really surprised, which is also probably why Katrina's mom really enjoyed you guys and you in particular about that. So I was that she normally does that.

Oh, that's kind of her. So they do the same thing. She normally like, we'll say something. Yeah. We'll just roll, you know, hey, I'm just, I'm so happy to have all of you. I love you. She kind of, and sometimes she'll even go around the table and say something individually about each one of us and, and then we, then we eat. Oh, I love that.

But I think the only reason why she probably didn't was because we had such a large mixed group that I didn't want to impose on anybody else. So it was ironic that you say that and that was a tradition. I'm sure she would have loved to keep that going so there's something that was awesome. But I'll tell you what, dude, the fat days are over. We got to start looking like a fitness podcast again. You know what I'm saying?

Yeah, no, I mean, it was fun. I'm so over it. Yesterday, no, I mean, it was fun. I'm so over it. Like yesterday, and what it was, it's okay, to be honest, it's not that I feel fat, I'm joking. What it is, I feel, I don't feel good. I feel inflamed. My mind didn't feel a sharp.

Oh my God, sick, dude. Yeah, we haven't been sick in over a year. And you know, the first week of bad eating, poor sleep, it's just an example. So what I did is I'm like, okay, and I've gotten to the point now, you guys also, we've been nutrition and fitness for so long that when I change things up, it's rarely because I wanna change my appearance,

although I'll joke around about that. It's mainly because I've identified that I'm feeling a particular way. So what I'm feeling is foggy-minded. I'm not, I don't have as much energy and just more stiff and inflamed just in general. So I came back and I'm like, okay, I wanna go anti-inflammatory.

I wanna bring back mental sharpness. And for me, and this is for me personal. So if you're listening right now, this may not apply to you, but this is something that I've identified for myself. Fasting always reduces inflammation to me. Now studies show that it actually does that for a lot of people, but for some of you that may not be something that's effective.

If you have issues with eating or you're doing it for weight loss, it's not a good idea. But for me, weight loss was never an issue, it was always weight gain, so fasting was actually a good practice. So fasting reduces inflammation and then going on a ketogenic type diet. The one thing that I noticed for myself on the, at least the short term effects of ketogenic diet is mental sharpness. So I did it fast and now I'm coming back, I'm going to go keto. Now I know my performance is going to decline with the gym.

I know I've already lost water, I'm not going to get as good of a pump, but I'm already starting to feel the mental sharpness. So I'm doing research on this and you guys know me if I get lost water, I'm not gonna get as good of a pump, but I'm already starting to feel the mental sharpness. So I'm doing research on this and you guys know me if I get into something, I get into it, right? So I'm reading about ketogenic effects on cognition and there's definitely some benefits. And part of the benefits of that type of diet for the people that have been tested for some studies, not all studies, but for some studies, is the energy production in the brain and how the brain uses energy. It seems to be, and they find this pretty consistently

with people who have dementia and Alzheimer's. So when you take some with Alzheimer's, put them on a ketogenic diet, or you have somebody who's dementia and raised their ketone levels, they tend to think a little bit sharper. Yeah, what's up with that? The brain functioning, it seems like more optimally on ketones.

Do you think it's because it's a slower process versus something like the oversaturation of glucose? It's a cleaner burning energy. Right, like a slower, cleaner process, right? It's not necessarily slower, although for physical performance, it's definitely slower. So like if you're on a ketogenic diet, you guys know this and you're gonna do like Low level intensity, but long duration. It's actually a great diet for that, you know like if I'm gonna go do a long hike without food going into it already in ketosis is

Probably a good thing for for a lot of people But for other types of performance explosive performance strength or whatever you're gonna lose strength You're not going to perform. You're not going to be as explosive. Not a great athletic diet for most people. But for the brain, it's a cleaner burning energy. And one of the things that happens to people as they age is that their brains start utilizing glucose not as effectively. In fact, they call Alzheimer's type three diabetes.

So when you switch off of glucose, now you're using a different kind of energy and you're kind of bypassing some of the problems with your aging brain as you tend to think a little sharper. So this led me down just the whole rabbit hole of ATP and ATP and all that stuff. So I started reading about ATP, for example, that's like one of the main sources of energy for the entire body. It's an extremely important part of the body and, you know, it's found in all forms of life.

So it's like, it's a main source of energy for all sources of life. It's, they often refer to it as molecular unit of currency of interestular energy transfer. So it's extremely, extremely important. So I'm like, huh, what are some of the most effective ways to maximize ATP production? Cratein, obvious.

Taking, I take Cratein on a consistent basis. But this is why they find that Cratein works so well for other health effects aside from just performance. They're finding it's got cognitive and effects, anti-aging effects. So I'm like, okay, I know about creatine. What else is an effective way to get the body to increase its ATP production? Red light therapy. Red light therapy. And this is another benefit. Yeah, this is one of the main reasons that they think it works.

And the first place, like, why does, for example, the body, the body, the body, the body, the body, the body, the body, the body, the body, the body, the body, the body, the body, the body, Red light therapy and this is another benefit. Yeah, this is one of the main reasons that they think it works. In the first place, like why does, for example, I'll give you a couple examples. Two things where there's a lot of promises with products and very, very little actual results. Hair regrowth and removal of wrinkles. There's a shit ton of products out there that promise to regrow hair, shit ton of products that promise to reduce the appearance of wrinkles or whatever.

Very few things deliver in particular with hair regrowth. There's like, you know, monoxidil, I think is one of the things that actually might work. And red light therapy, red light therapy, actually. And they think the reason why it works is when you shine this type of light, the kick up of the ATP, Yes, it dramatically increases ATP Interesting, and this is also why it reduces the appearance of wrinkles So I'm like, okay, so you guys again, I get into shit, right? So I'm like all right fast thing ketogenic diet already taking creatine got my juice light out and I'm like I'm gonna start using this every single day because I want to reverse

This like I said this feeling of you know fogginess or whatever. I'm with you. They, I love school. I'm not, I'm not on the ketogenic diet, but I love after a trip like that. I'll do like a nice 24 hour fast and then I'll kick start like eating. And for me, all the way I do it is I start with a fast, then I go back to eating. And when I'm eating, I'm, I'm just eliminating, like, I mean, shit, I allowed candy in there, I allowed dessert in there, I allowed a lot of snacking in there. I just get rid of all the easy stuff right away for me to let go of. I'm not gonna be chomping on wheat thins

in the middle of the day. I'm not gonna be grabbing some miconikes while I'm watching Netflix later. And so I just eliminate the stuff that I know isn't serving my body very well. That's a great stuff. And the fasting though is the big key, though, like you said, is I fast first,

I feel like I just totally kind of cleans me out, and then when I reintroduce food, and this to me, this is a more healthy relationship with fasting. I'm not doing it because I'm like, oh, I need to lose, quick way. I'm so glad you said that. It's, no, I'm just trying to reset my body.

Yes, it's more of a, it's not, if you approach the fast, let's say you go on vacation or you've eaten really bad or whatever and you just haven't been super kind to your body and then you think, I'm gonna fast so I can lose some weight real fast or whatever, I'm gonna fast so I don't eat terrible way to use fasting and what's gonna do,

it's gonna encourage the restrict binge behavior. The other way to approach fasting, which is what I think you're talking about Adam and the way my relationship with fasting is it's more of a spiritual practice. And the spiritual practice being, I'm going to detach from food for a second. I'm going to create a detachment where, and it's challenging, right? Because you just been eating garbage, so you fast, so you become comfortable with the fact that you're not eating this stuff or eating anything.

And then when you reintroduce food, you've got a better relationship with food. There's a very, very big difference between fasting as a spiritual, which is why fasting is present in all major religions. It's a spiritual practice. But if you use it as a way to diet, that's just starving yourself. Yeah, I just feel there's times where my guts a little more agitated because I had been like introducing all these foods I know, you know, make it work overtime for me to kind of step away from that and allow

You know everything that's going on internally to kind of calm down and then yeah You can use it as a way to kind of reflect on other things as well like it's a much healthier practice Yeah, and it's you know, and it makes me wonder too because you know You guys know January's like everybody wants to work out everybody wants to to clean up their diet. And I used to think, and I don't know why I didn't piece this together, it's probably less to do with the fact that the year's over and more to do with the fact that the holiday season's over. And a lot of people feel that way, right?

It is. No, I'm sure everybody's crazy. Speaking of that, did you guys see our Wally prediction is coming true? Oh, you're talking about the Segway? Yes. Wait, did you see this? So remember, this was probably, I don't know, six months or a year ago when Sal first

brought up, I think, Wally, or you did Justin, one of you did, and I hadn't watched it. So I went and watched it. Very cartoon. And you guys made the point that, you know, we are moving in this direction. How accurate they predicted what our potential future may look like where all these people are floating on these, you know, hovercrafts, we're sitting and sucking on a slurpee with a TV screen, right? Yeah, right in front of them. And so Segway has and it's funny. You know, it's funny. I Someone shared with me before so Jackie sent this article over and I had already seen the

Segway my best friend sent the Segway over, but he didn't send the article over and I go, oh my God, the Wally prediction is correct. And then Jackie sent over this morning an article and they actually referenced the Wally in it. And I was like, oh, that's so crazy because we talked about this. So it's basically a chair that travels around for you, like the Segway, but you sit in it.

Yeah. Is it gonna have connections? It looks like a big party. For people that are like, you know, impaired, like, can't walk, or is this like supposedly marketed to just- Well, here's the thing. Here's the thing. Brilliant invention.

I'm not the me. I mean, for people that can't walk, it's great. Right. They bringing this up is not a to slam segue by any means. It's just this, I mean, how do you think it starts? It starts with probably people who absolutely need it. Right. And then it turns into rascal scooters.

Well, yeah, and then exactly then and eventually you get in and you're like, oh, this is kind of cool and nice. starts with probably people who absolutely need it. And then it turns into rascal scooters. Well, yeah, and then, exactly, then eventually, you get in and you're like, oh, this is kind of cool and nice. I can just kind of tilt back and it takes me wherever I want to go. And especially if it's connected to like, you know, devices and Wi-Fi. And if it's not, if it's not, it will be. Yep. You know what I'm saying? It's, so I went to Disney World years ago,

probably like seven or eight years ago. Have you guys ever been a Disney World? I've been once, yeah. That's the world, not the planet. It scared the shit out of me. There were traffic jams of those rascal scooters. Traffic jams, because so many, and the vast majority of these people were not handicapped

in terms of, they had full use of the arms. It's like obese. Just massive. Yeah. They were just huge people. And they were, and I remember we'd be in line, and there'd be like 15 scooters in front of us and like, whoa.

Yeah, that never happened. I remember, and it's always like at the end of the ride because they can come up through the back, you know, of there, and then they get to, you know, to sit in the front. But it's like, yeah, dude, it's crazy how, like, how many you see now? Dude, I saw one where there was this woman

and she was, I mean, a good 350 pounds and she's on the scooter and her daughter is sitting on her belly and her daughter was very overweight four-year-old with a huge, like one of those huge, like the biggest, big, big, full of soda, just drinking and she's driving around and I was like, oh my God. You know, they make those like gallon size now, right?

I remember when I was a kid. That's so much sugar. Do you remember? I remember when the big gulp was invented. Yeah, the big gulp and then they had the double gulp. Which was how's a big deal. Which it was, all it was was I think 32 ounces back. It was, which was crazy.

How many grams of sugar's in that? Oh, I got a hot 200? No, way more than that. Oh, gosh. Wait, Doug, look up what the, they have a super big gulp now, which is a gallon. No, it's not.

It's just gotta handle, right? I took a picture of it. I see that. A gallon? Yeah, like five, six years ago, I posted on my, it's a long time ago, and the first time I saw one at 7-Eleven, it's gotta handle like this,

and it is a jug. Yeah, and it's like this, I don't know what it's called, but it's the highest level of the super, I mean, there's like the big goal, the super, big goal, the super duper, big goal, like there's like so many levels to that. You know what's crazy about that?

And this is when people say like, oh, food doesn't have addictive properties and there aren't these, whatever. It's like, it makes me laugh because like, don't, do you have eyes? Yeah, do you not see? I have trained many people, many people, like 100% guarantee you guys would be like, don't, do you have eyes? Yeah, do you not see? I have trained many people, many people, like 100% guarantee you guys would be like,

oh yeah, I heard that all the time. Well, they didn't like the taste of water. Yeah. I don't know, I don't like water, it doesn't taste good. What do you mean it doesn't taste good? It's water. It's refreshing. And why does this happen?

Because how many grams of sugar does that say? What does that say? 156 carbs, let's see. That's only the 44 ounce. You got to find the big one, Doug. Oh my God. Look up, look up. 56 grams of sugar.

Look up the biggest big goal for whatever. I don't know what you're going to Google for. I'm going to try and help you here. The biggest, the biggest big goal. That's crazy. Dude, I remember vividly, like my brother and my dad would fill up those double gulps of like cherry coke. And I was always like, wow, that's so much sugar, dude.

And it was like not even a thought back then. It was just like, oh, this is just, you know, it's a beverage. That's crazy. It's called, there's, okay, listen, there's a, the big gulp, the super big gulp, the double gulp, the extreme gulp, and then came in 2006 came the team gulp.

Team, team gulp. So there's an extreme gulp. You don gulp. Yeah, so there's an extreme gulp. You don't feel so bad about where there's an extreme gulp and then there's a guy's wrong gulp. A team gulp. You're just gonna gulp. Yeah, so like you don't feel so bad about ordering it. Oh yeah, this is for me and my team. Yeah.

Wow. But again, I had clients who didn't like the taste of water because they drink soda so often that they literally did not water. I had a client once tell me water made her nauseous water. That's a problem. Yeah, it's like the one thing your body needs. Yeah, that's like saying, I don't like air.

There it is right there in the left right there. Oh my god, look at that thing. That's insane. Oh, they have sugar cubes next to it to show you. This is why when you told me that was a Coke had, you were telling these had a monthly plan, you said it was unlimited, I was like, no way. It would lose so much. Aren't these refillable?

Is that how it works? I don't know how they work. Can you come back and refill them when you pay the top? Oh yeah, I'm sure. Yeah, he's bringing back. That's so insane. It is.

Anyway, I wanted to tell you guys about, I just remembered, so a couple of weeks ago, Jessica and I, have you guys seen the billboards? I mean, you have to have, they're everywhere. The billboards that have said, they say, shinyun on them and it shows like a Chinese dancer. Is that like, what is that called? The Cirque d'Ace L'A kind of a thing?

It looks like that. It looks like that. It looks like that. It looks like that. It looks like that. It looks like that. It looks like that. It looks like that. It looks like that. It looks like that. It looks like that. Doug, pull up Shin Yun, and I want them to see the picture. I 100% guarantee you've seen billboards, because they're everywhere.

I know. You were talking about this, but you never told me what it was. No, no, look up the picture. You'll see what it looks like. Oh, it says right there, performance. Oh, okay. You see those? So it's got like a Chinese dancer,

and they've got like the nice dress, and the amazing line. So I've seen it everywhere, right? And I, you know, Jessica loves performance, or type stuff. Of course. My parents love that. Jessica, of course,

because she traveled with Cirque du Soleil for so long. And I enjoy, I enjoy seeing the types of physical abilities people can accomplish when they train for years and years. So for Christmas, I thought, oh, this would be a great present for my parents. So, and again, I don't know anything about it. All I know is I've seen a ton of billboards and it looks like it's gonna be like a Cirque du Soleil

type of thing. And then, so I buy tickets, right? I buy tickets for my parents. The date comes up, we all go to it. When we get there, now that I'm actually there, I'm waiting for the show to start, we get there early. I'm like, let me look up the history of Cheyenne. And I read up and it says, band in China.

So now I'm like, band in China. So now I'm like, really interested. I'm like, oh, cool. I like that part. Let's see what's going on here. So I read more about it. Was they still like, bind feet and all that? No, bro.

No, so I watched, as I'm watching the show, there is a very strong, religious undertone to this whole thing. They'll do the performances. And then in between, they'll be like, one, where there's like an angel coming down from heaven and they bow to it and then they have like These these plays these like like scenes where there's Chinese communists, you know, beating the crap out of them and then they come back and they dance and then they you know

Show them this magic book, which is obviously their religious like social commentary What so I read about it and so it's this religious group in China that is like super religious and You know as you guys know communism doesn't like any kind of religion because you don't want anything above, you know The state yeah the state or whatever, but they're kind of culty So I'm not like advocating for them and I don't know a whole lot about them But I read a red was a little bit kind of cult here whatever They got persecuted thrown in jail some of the many of them murdered in China banned their leader came to America and started this dance show or whatever, and in a way to

spread. And so with funny, I'm reading reviews about this show, the negative reviews are all the people who are surprised by the political commentary. They're like, I came to watch a dance show. I didn't come here to see like, you know, angels coming down and weird shit or whatever. So it was interesting. It was very interesting. It was an interesting show.

But again, if you had- Did you like it or what was your take on it? I enjoyed it, but you got it. Was it really heavy on the political side? The religious undertones were pretty strong, dude. Oh, they were. Yeah, but if you get around that, and I don't really care, whatever,

do your thing, preach it. They were preaching bad message. The messages were good from what I saw. I was like, unity and taking care of each other, but there were parts where again, they were like holding the magic book and then the angels and that kind of stuff. But if you can just get around that,

watch the actual dancing and the performance. It was spectacular. Did you just like it? Jessica liked it too. She definitely enjoyed it, but it was interesting. Kind of interesting. Anyway, another thing I wanted to bring up.

So along the lines of inflammation, I was talking about that earlier. I also went down the rabbit hole of looking up cannabinoids. You guys know I'm always really interested in. Oh, you've been on the CBC cake for a while. Yes, yes. So CBC, I got more information on, it's cannabis cromine.

And I like reading about other cannabinoids because we tend to think that all there is is THC and CBD like reading about other cannabinoids because we tend to think that all there is is THC and CBD. And the other cannabinoids, you know, they don't really do anything. That's what a lot of people think. But the other cannabinoids are fascinating. And some of them might even be more interesting than CBD, for example. So CBC doesn't bind very well to the CBC receptors, the ones that like THC will bind to,

but it does bind to two other receptors, one's called TRPV1, and another one's called TRPA1. And both of these are linked to pain perception. And so what happens is when CBD, this is what's real cool, when CBC attaches to these receptors, what happens to the body is it actually increases

its own natural levels of endocannabinoids. Endocannabinoids or cannabinoids your body makes naturally, like an endomide. So CBC doesn't give you the cannabinoid effects of, like let's say, THC, but what it does do is it makes your body make its own natural, more natural endocannabinoids, and it increases circulating levels of them. So what does this mean? Well, it means that you can use something like CBC and not get this strong down regulating effect like you'll get with THC. Like what you'll notice with

THC is you use THC, and then you need more and more of it to get the same effect to the point where I know stoners who use G, now 20 grams, 30 grams of THC and that for them that feels normal because they use it so often. CBC makes your body utilize its own natural cannabinoids. So it's probably a better cannabinoid to focus on for people who just want health effects, don't want to get high or whatever. Well again, it sounds like you're making the case

for full spectrum versus what a lot of people are doing is isolating one of the Comments. Yes, they're trying to concentrate and find those like specific cannabinoids. Cannabinoids. Yeah, no, you're 100% right because what we do in Western medicine that's both good and bad is we'll Identify an active ingredient and then we'll fucking concentrate and eliminate everything else. Instead of thinking, there might have been a reason why we found it. They care well together and it's found to nature this way. Yeah, so like acute effects. So if you want acute, like you have a strong, let's say you're, you know, you've got cancer

and you need some strong shit to really kill the pain. You still want to use all the cannabinoids, but you probably want a lot of THC. You probably want a lot of THC to do that. But let's say the average person, and you're like, huh, I want to utilize cannabinoids for their just general balancing effect. Cause that's what they do. They you're like, I want to utilize cannabinoids for their just general balancing effect because that's what they do.

They balance the body, they balance pain, they balance anxiety, they help with memory formation and forgetting, which is important. Your brain's ability to forget information is an important part of you actually remembering important information. So how do you balance that out? Well, one of the best ways you do it is you utilize

the full spectrum of cannabinoids. And you probably don't want a lot of THC, which is like a hammer. You know, that's the thing that makes you feel the higher, whatever. So full spectrum, you know, hempoil extract, for example, is a great way to go. Like Ned. And in fact, Ned, if you ask them, you can see third party testing, and it'll, they actually test all the cannabinoids, not just CBD, so you'll see, oh, CBC, CBG, you know, they'll see the terpenes, all that stuff. So it's really cool. So inflammation from a different direction.

Did you guys see Ricky, your vases, his speech he did for the Golden Gloves. Oh, yes, I sent that over, I don't know if you guys want that. Did that just happen? Yes, that just happened, like yesterday. Oh, it did, did you watch've used my day. Did that just happen? Yes, that just happened like yesterday. Oh, it did. Did you watch it live or did someone send that to you? Yeah, so Courtney watched it live and then I saw people

like posting about it and then I was like, what, what was it? Now, he was watching. Dude, like he just eviscerated like Hollywood, the corporations, like he just went, oh, I couldn't believe it. Dude, can you feel what's happening. Can you feel what's amazing? Can you feel what's happening? Yes, no, it's you were losing their power well and not only that

But we're also watching with comedy We're starting to push back on the like sensitive like we're done with this woke shit Yes, we're like he went so hard against it Like I was like I wanted to stand up and applaud, you know It's like just the bravery of him just like getting up there and like saying all that. It was probably we were probably due to go on this kick for a while now of being ultra sensitive, which by the way, when I talked about,

I brought up my family in the thread over Thanksgiving and the political comment. I got a heat for that. From who? One of my cousins that hurt, and I got to go back and listen to it, because one, I didn't say anybody's name and then two You know, I don't it was probably the cousin you're arguing with well

No, it wasn't actually was another one that was just coming to her defense and everything and I thought Did I say something that was really like harsh? I was just I was making the point that it's unfortunate that we tried to censor Everything so much that we shut it down versus like you know We talked about the importance of like a gesture and comedy and a means and everything like that. And that, you know, it doesn't need to be an argument and a fight over it. It can be, it can be funny and it's a light.

Right. And so I feel like we're seeing that now in comedy again where they were, they freaked out for about a decade there where they were getting, you know, pushed out of college. Oh, by the way, Jeff Rampstein didn't kill himself. Yeah, yeah, yeah. Bro, Hollywood is, I'm gonna generalize now. Of course there's people who stand out.

Hollywood is a sea of hipic critical virtue signaling fake ass people. Now for those of you listening who think, oh that's not true, they're actors. They are the best people. They went at wards for acting, a hunt and don't think for a second that they don't know how to act in a way

that makes you like them. Think about this. How many actors do you think are great people and then how many of those same people do you know personally? I bet you think a lot of them are great and I bet you don't, none of them in person. So like a good example is Tom Hanks. Seems like a fucking great guy.

I don't know the guy in person, but he's extremely likable in the way he's acting. And that's what they do really well. So here's some great examples of any polarism. Bill Cosby has to be one of the greatest examples of that. Bill Cosby, one of the most liked people in the world, and yet the dude was a fucking terrible predator.

Predator. And so this is what Hollywood is full of, a bunch of fake, so when they come up and they do their speeches and their talks and they don't live in the same world that we do, what they're trying to do is sound likeable. They're trying to sound like... The push in agendas, all over the place.

Yeah, like my favorite person to pick on is Leonardo DiCaprio and his like super pro planet and whatever, yacht, private jet, massive, you know, mansions, like, look at their actions, don't listen to the words. And so what's happening is I think Hollywood is losing their power. I really, and I appreciate that. I'm glad because they shouldn't have power in the first place They should entertain us, but they should not have any power because these people

They don't know anything aside from being phenomenal at entertaining us. All right This quaz brought to you by organify For those days you fall short on getting your organic veggies or whole food nutrition Organified fills the gap with laboratory-tested certified organic superfoods to help give your health a performance the added edge. Try Organified, totally risk-free for 60 days by going to organify.com. That's O-R-G-A-N-I-F-I.com and use a coupon code MindPump for 20% off at checkout.

First question is from Ms. Adams 2-2-4. coupon code mine pump for 20% off at checkout. First question is from Ms. Adams 224. Why is it so hard for people to stick to their health and fitness goals? Oh, because they're goals. Yeah, it is. It's true. Disciplines. Because it's goals and how do we get to our goals?

The way we get to goals is through discipline and will power. There's nothing wrong with those two things. But when it comes to health and fitness, going off of willpower, you will fail at some point because willpower just doesn't last all the time. The people who stick to their health and fitness, quote unquote, goals, are people who, it's a part of their lifestyle.

It's not a goal. It's not like, I'm gonna lose weight, I'm gonna do this. And then, what do I do when I lose this well power? What do I do when I lose this discipline? What do I do when I become weak? It's a different relationship with nutrition and exercise. I also think it's, I think it's the way we set our goals. Like I think we set such lofty extreme goals.

And I read an article a long time ago that references with just like success, or a period, or telling your kids, like, you can be anything you want to be. You know, and there's a lot, there's a lie. It is a lie. That's a lot of lie. But how long have we heard that?

And it's been passed along, said, like, it's not true. And the same thing to be said about people that said fitness goals, they said very unrealistic goals to start off. And it's like, why would you do that when there's so many steps before that that are great goals? I think this is something that took years, probably a decade of training clients before I really piece this together.

That was client comes in and there morbidly will be super over 100 pounds plus overweight and they have this image or they watch the biggest loser, and so they're like, oh, I wanna be here, and it's this huge goal, and I know to your point, Sal, that if this is gonna be a lifelong behavior, that I can't just push them to that goal, I've gotta give them the tools, and I gotta slowly give them,

like you give them a tool, and you practice that tool for a while, and you get good at using them, and you give them another tool, you practice that tool, a while and you get good at using them. You give them another tool, you practice with that tool, you get good at it. And over time, you eventually have all these tools in your tool belt that you can use that you're disposable to make this a long term,

successful journey for yourself, where right now I think when it's the beginning of the year, a lot of people overshoot these lofty goals and they end up getting burnt out. Totally. Yeah, you're basically developing these micro habits that build up confidence. And these confidence, like, once they feel like

they've accomplished like one thing, that's something they can build upon and then they find enjoyment in that. I think that a lot of times, like we need to really find enjoyment, you know, in self-improvement and finding a way to make that happen because then it can become a lifestyle thing. It's not gonna become a lifestyle thing begrudgingly.

And I think that's a mistake a lot of people make it. I have to beat myself up to get to a certain place, but yeah, there's struggle, of course there's struggle, but you finding enjoyment in a, of course there's struggle, but you know, you finding enjoyment and an apportion of that is everything. It's all in how you approach it, it really is. So if you're going into this thinking, I wanna look this way, I have this fitness goal,

I wanna lose this much weight, and you don't have long-term permanent behaviors already set around fitness and health, the odds that you fail are astronomically high. Astronomical. I would say nine out of ten of you listening right now if you approach it that way, long-term you're going to fail. Instead try approaching it this way. Save yourself. Okay, I'm going to make permanent lifestyle changes. Now, why does that make a big difference? Because you're going to approach it completely different. If I walk

into a gym for the first time in years or ever, and I say to myself, I'm gonna make permanent lifestyle changes, I'm gonna start slow. I am, because now I know this is gonna be forever. So I'm gonna go into the gym, be like, well, I'm working out zero days a week, and I'm gonna do something that I'm gonna do forever, think I'm gonna start once a week.

Let me start once a week and see what that looks like. Or I'm gonna change my, I gotta, you know, get better with my nutrition, but I gotta do it once a week. Let me start once a week and see what that looks like. Or I'm gonna change my, I gotta, you know, get better with my nutrition, but I gotta do it in a permanent way. Nutrition, by the way, is a harder one to change than exercise. Good nutrition is just, it's a part of who we are, it's a part of culture, it's a part of everything. It's a part of everything that you pretty much do.

Think, you know, culture and society surrounds itself and circulates around food. So when you think to yourself, I'm gonna change how I eat. That's a massive, massive change. Now add to the sentence, I'm going to change how I eat forever. Oh boy, let's start slow. Changing anything forever makes you want to start slow. So you think, okay, I'm going to do this forever. First thing I'm going to do is I think I'm going to eat a serving of vegetables twice a week because I don't eat any at all right now. And I'm going to do that for a while. Then when it becomes a part of your permanent life, then you add the next change.

And now, if you're listening and you're thinking yourself, wow, that's just gonna take too long. That sounds like I'm motivated right now. Remember this, okay, permanence is much better than temporary, okay? So will it take you longer? Yeah, but you'll keep it. There's nothing worse than getting somewhere

and getting at it somewhere. That's a terrible position to be in. And it doesn't take as long as you think. Look, I've used this example many, many times, and I like the way it illustrates what we're talking about. If you took two parallel lines, and I adjusted one, a fraction of a degree to the left. That's it. Just a fraction of a degree. Looking at it initially, it doesn't even look like, it looks like they're still parallel. Follow those lines. The further along, the further you follow those lines,

the further apart they become, the more they diverge. So this is when it ends up happening when you approach this with that particular mentality. It starts off slow for sure, but trust me, over the course of just a year or two, you make some fundamental changes that won't go away. The irony of this, this doesn't change just because you're more advanced or you've been

doing this for a long time. We just talked earlier in the episode of how we start after coming back from vacation. Right. You know, this is two weeks I did not lift and eat really well, two weeks. It's probably the longest in a very long time Probably since my injury where I actually had two solid weeks off and not eating very well and I'm coming back now two weeks for a lot of people isn't that long time many people taking months off over the entire holidays And yet I still will come back very very slow

So what it'll look like this week is starting off with a fast and then again like I said I'm not gonna go hardcore dieting anything. It's just, I'm gonna get rid of this stuff. I know it doesn't belong in my diet and make a conscious effort to make a better balanced meals. That, and then maybe get in the gym two or three times this week. That in itself will already set me up in the right direction and it's not too much to commit

and it falls in line with I'm always constantly saying on the show, which is I'm always trying to do the least amount possible to elicit the most amount of change. And when you haven't been doing anything for several weeks, eating wise, healthy and or exercise, it doesn't take very much for the body to respond to the start seeing some change. Right.

And going through this process from a permanent mentality, a lifestyle, a forever, go into it and think to yourself, can I do the changes I'm going to do right now? Can I keep them forever? And you got to be honest with yourself. Okay. Remember, you're coming from a motivated standpoint, which means that you're not going to be motivated at other times. So ask yourself, because right now you might be motivated. You might be super motivated, like a lot of people in January. So ask yourself, right now you might be motivated. You might be super motivated, like a lot of people in January. So ask yourself, okay, can I do this forever?

And can I keep this up when I'm not motivated? I know I'm motivated right now and I'm excited, but I might be able to keep this up when I'm not motivated. So you have to be very honest. And that may look like a very small change. It literally may look like, and I've started many clients who've achieved lifelong permanent success as long as I've known them.

I've started a lot of them with once a week, once a week in the gym. And I've actually convinced people, people have come to hire me, have not worked out for 10 years or longer or whatever, and they've said to me, I wanna start working out with you three days a week. And I've actually convinced them,

and said, actually let's start once a week. Let's do that for now and we have this big talk, just like I'm doing right now in the podcast. And those people have accomplished phenomenal things. So be very honest with yourself. What can you do forever? Now, what does this do for you? Well, over time, you will value health and fitness.

You would truly value it in different ways. Now, what does that mean? That means that when you value health and fitness in a real way, you do it even when you don't enjoy it. Okay, that's an important thing to understand. When you're motivated and fitness in a real way, you do it even when you don't enjoy it. That's an important thing to understand. When you're motivated and having fun, nobody has to convince you to exercise and eat right. When you're having a good time and you're super motivated,

you don't need, there's no problem. Nobody needs help when they're motivated. When people need the help is when they lose motivation, like we all do, when they lose the enjoyment factor, you know, waking up, you don't feel like moving, you'd rather watch TV, you'd rather eat junk food, you're stressed out or whatever. That's the times when the true value comes out.

So when you build these lifelong habits slowly over time, you value it to the point where, when I go through hard times of my life, I don't go to the gym to work out to get stronger and have fun, I use it go to the gym to work out to get stronger and have fun. I use it as a way to relieve stress. I use it as a way to make myself feel better. When I'm stressed out and anxious and I want to, you know, eat, reach for a piece of cake,

I actually value my health and fitness to the point where I know my anxiety is actually do better long term if I eat healthy. And so that's how you accomplish that permanent. So the reason why it's so hard for people is they're going in with goals and it's about motivation inspiration. That is 100% a road to failure in the long term. Next question is from dance girl,

what are the benefits of isometric holds? For example, a wall sit. You know, it's funny with isometric type. So if you don't know what that means, so there's three main types of muscle contractions. There's the concentric contraction. This is when I'm actually lifting something. So think of a bicep, right? Meet curling a weight up, that's concentric.

Meet lowering the weight. That's another form of contraction that's called eccentric. And then there's holding something. That's isometric. And it's funny because there or ex, there's, isometric holds go in and out of favor in the fitness space. Both that and eccentric, I think.

I think both those two are overlooking. But isometric, a lot. Like isometric was valued a lot a long time ago. Wrestlers and, you know, grapplers and, when weight training became a thing initially in the early days of lifting weights. Isometrics was a big thing. The Soviets really utilized isometric training quite a bit. In fact, they have some of the best studies on isometric training.

I love isometric training because they create little damage for the amount of results you get from them. So it's a great way to add volume to your workout without over training your body. The strength that you gain from an isometric hold, most of it's in the hold itself, but there's a lot of carryover to outside of that. Well, it's also one of the best ways to teach how to get connected to a muscle connection. Totally.

We talk about muscle connection, mind muscle connection, people throw that turn around a lot. This is one of the best ways to help somebody get connected there, and a wall sit, it's cool about a wall sit, as you can be in a wall sit, and there's many muscles that are being contracted, but you can sit in it and actually mentally engage the ones that you want to put more emphasis on. So I can be in a wall sit and I can make it really quad, and just totally tense up my

clothes, or I can shift it back into my glutes and squeeze and tense my glutes to hold me up in that position. That's what I like about it. It allows for the time for you to really connect and feel your way through, you know, the muscles and into the recruitment process. So it's like, you know, can I summon up more of an army, you know, for this job that I have?

And that's part of it. Like you can do it from like any angle too, which is a great benefit to it. So if there's a part of an exercise you feel like, you don't have that much support, you don't have that much strength. Yeah, it's a good point. Let's just focus on that for a while.

Let's fuel our way through it. Let's squeeze and see if we can recruit more. So we get more powerful in that movement. And that's a perfect exercise. That's a great point. So to use that as an example, let's say you like to squat, but you notice at the bottom of your squat,

you tend to lose a little bit of stability, your knees wobble a little bit, or your pelvis tilts, or you just don't feel as connected. A great way to connect to that portion of the rep is to do an isometric hold in that portion of the rep. We did a great YouTube video on this. We did it, it's a Dumfee squat.

And I know Justin introduced that to us for that exact reason that you're talking about right now, so I think it's one of the most overlooked. Here's what you gotta remember is like, and we tend to do this. We do an exercise, we do something, and it's like we want the immediate results, like tomorrow, why was I not sore enough?

Or oh, I didn't see something change. It's like, that's not what you're doing when you do something like that. Like if you go squat 200 pounds 10 times and then you go do isometric holds for 10 reps, you're going to feel the squat with 200 pounds on your back way more the next day. It doesn't necessarily mean though that the isometric holds couldn't be as beneficial for somebody. If you're not getting good recruitment in your glutes and you're trying to focus on that, just loading the bar up, however, gets the body sore. It doesn't necessarily mean that you're utilizing the glutes as much as you like to. So introducing these types of exercises, it's the long-term carryover that you're getting, which is great

because it seems to be the theme of this episode, is you're doing something very small and basic, but the carryover that it will have long-term for you is gonna be tremendous. It's the first place you go when you have disconnection. The first place you go when you can't connect to a muscle well is to try to squeeze it in an isometric position. You know what Western athletes understood

the benefits of isometrics on accident before other athletes? Bodybuilders. Now you ask, well accident before other athletes bodybuilders. Now, you ask, well, how? How bodybuilders don't use isometric holds? Posing. They flex. That's exactly right. And I remember as a kid stumbling upon this on accident, because when I was a kid and

I was lifting weights in the 90s, no magazines talked about isometric holds, but they did talk about the benefits of flexing and posing. They never used the word isometric, but they would say things like Arnold, you know, when he would go up to, as he got closer to competition, he would spend an hour a day posing and bodybuilding to say, yeah, it helps bring out definition or whatever, you know, Jim Bro, you know, science,

so I would practice flexing because, of course, Arnold did it and he's, you know, the bodybuilding God or whatever. And I would notice, when I would practice more flexing, I feel better in my workouts. I would just be able to feel the muscles a little bit more. And by the way, if you've never posed or flexed your muscles and held them, I'm not talking about just the flex and relax.

Try holding a pose like a bodybuilder does on stage. I mean, when you're on stage as a bodybuilder and you're holding a front double bicep, you have to hold it and look good. Not just your biceps, you're flexing everything in a very nice, you know, you have to increase the intensity of it. And you have to smile while you're doing it. You can't look like, you know, cause that takes away from the look or whatever.

And you're holding that shit for like 30 seconds. Try doing that, no joke. Try five minutes of posing, where you're holding a flex. And remember, your whole body's getting looked at. So you're not just doing a lats bread or, you know, a crab pose, the whole, the whole body's being presented. Try flexing your whole body in different poses.

Hold your pose for, just hold it for 15 seconds. Just do that. Do that for five minutes and tell me that's not a freaking amazing workout. Next question is from Kim and Lexi Adventures. Can you explain why fit people have a lower resting heart rate and why it's important? It's a muscle.

You made it stronger by exercising it. You're just more efficient. Your body is utilizing the blood that it's important. It's a muscle. You made it stronger by exercising it. You're just more efficient. Your body is utilizing the blood that it's pumping more efficiently. So your heart doesn't need to pump as much. Your heart is also pumping more effectively. So more blood. You know, there's some people that theorize

that we are all born with a maximum time that our heart will beat. Like 100 trillion times. It only has like X amount of beats. Chinese medicine. Right. Yeah. There's people that theorize that each of us were born with this.

You've got 100 trillion beats, whatever. I'm just saying that for hypothetical reasons. So it's called the ticker. And by you strengthening your heart, because it's a muscle, you can build it just like you could build the biceps and exercise it. And what's out means by efficient, it just, it takes less pumps to, like, let's say, when you're unhealthy, your heart rate takes 60 pumps in a minute to circulate blood to the

body. Well, if it's a really strong heart and no longer takes 60, it takes 50 or 40. Well, 60 would be low to begin with if you're unfit, probably. Right. Yeah. No, there's a terrible numbers I'm using. But to get the point across is that you, you, you, you, you, you use X amount per minute, whatever you're start with, the more you train it, the more efficient it becomes, and that really matters over time. You know, it's less that muscle has to work throughout the entire day.

You may be, and you may think, well, that's weird, you elevate it till when you exercise. Well, yeah, you elevate it for an hour. It's a stress. Right. That causes an adaptation. Right. That makes it more efficient and makes it stronger.

And then the rest of the time you're alive, your body's more efficient with its utilization of blood and the oxygen and nutrients that are in blood. So when you're at a shape and you go up a flight of stairs and you're hard to, boop, boop, boop, boop, boop, boop, boop, boop, boop, boop, boop, it's because your body ain't utilizing oxygen and blood very well. It needs to pump more and more. Yeah, it's crazy.

I was training like cyclists and a couple marathon runners and to try and stress them out and to try and get their heart rate to exceed, you know, whatever max output they had previously was really difficult. They were so efficient at bringing that level down. Even once it rose up high, it came right back down. And so that's, I I mean the more you train it You know the more effective it gets. That's a very good point right there That's another benefit that you get from training the heart really well is the recovery time

Yes, right so like you talk about walked up going like a person who's decondition right and we'll use better numbers now Like you know 75 or 80 beats per minute their their heart beats right right now they go upstairs In a hundred twenty thirty it elevates to 120. And then for the next hard to get it down, the next 20 minutes that's still above 100 because oh my God, the flood of stairs, whoo, that was a lot. And the heart's still pumping.

The person who's really conditioned, well, first of all, they're already starting at 45 or 50 beats. They go up to stairs, it only goes up to like 80. And then it recovers right back down within minutes. That right there. And then when you think about it over You know decades of your lifetime, you know, you you now have saved so many, you know pumps You know, you're if thing of your heart like you're like an engine like it's less miles that you're putting on that heart

Over time, and that's where I met that I know there's some people that theorize that you only get X amount of beats in your entire lifetime One of the best ways to you know Get that number to come down overall is by strengthening your soda. And that's mainly a Chinese medicine that says, I know Western medicine, I don't know of any studies to support that, but Chinese medicine does say that specific thing

that you just said Adam, have you guys ever worked with deep divers who don't use equipment? Okay, so I've trained a couple divers who that's what they do to do competitions where they don't wear- They're breath like four minutes. Yeah, they don't Abelone divers do this.

Yeah, so they don't wear oxygen. It's just a freaking snorkel and they go and dive. The slowest heart rates you've ever mentioned in your entire life. As they're diving and holding their breath, their heart rate just doof, doof, doof, just slows way, just slows, way, way down, and it's the most efficient thing

I've ever seen on a human being. I actually had somebody I trained years ago who competed that way, and he was able to get it. He was like, it's a heartbeat got so slow, it was like a freaking dolphin. It was beating, I don't remember, it was like something ridiculous, a super low number. Pretty amazing to be able to do that.

Now what are the benefits of that? Well, shit, man. You want to talk about stamina, being able to maintain a nice, moderate level of intensity for long periods of time. That has its own health benefit. That's achieving that state of calm. Yeah, but at the end of the day, look, to answer this question, it's just, you're just more efficient.

It's like, you're going to use less energy doing something that you're good at than you will doing something you're just more efficient. It's like, you know, you're gonna use less energy doing something that you're good at than you will doing something you're not good at. And if you're not good at moving your body, your body is very inefficient in using energy. It's gonna use a lot more of it. Next question is from Ronert Nacho. Are inner thigh workouts bad for men? Bad Justin doesn't know about that.

No more nacho. I love that name. That's just the big inner thigh. I am. I'm a big inner thigh guy. I do a lot of good girls. Squeezy, squeezy. Squeezy, squeezy.

Yeah, no, of course they're beneficial. I mean, and that's the thing too. You'll see how dominant you get over the years of patterns that you've established, especially with athletics. And to be able to stabilize, especially around the knee and ankles, like it's essential that you're gonna work the muscles in a way

where it keeps everything in track and it keeps everything in good alignment. And so to be able to train the inner thighs in conjunction with the outer thighs and everything else to be more balanced is optimal. It's so funny to me how body parts and exercises start to get categorized as male or female. Now, I know part of the reason why is because when you ask men and women what body parts they want to work on, women more likely will say inner thighs and guys more likely

will say things like biceps and pecs. But the fitness space is fed into this. And now it's the point where a question like this pops up or it's, yeah, okay, more women wanna do inner thigh workouts, is that bad for men then? Should I not do it? No, absolutely not. There was a period in my life where I did a lot of,

you know, what you could categorize as inner thigh training. When I did, when I was doing Brazilian Jiu-Jitsu, a lot of the submissions and position, I mean, the guard position, for example, you need to not just have good flexibility and mobility in I mean the guard position for example, you need to not just have good flexibility and mobility in your hips and in your inner thighs, but you also need to have a good squeeze. Yeah.

And when you get an arm lock, especially the guy picks you up or a triangle choke or you know, lots of other submissions, part of the effectiveness of the submission is your ability to squeeze your legs together to trap your opponent. So when I was competing, I would do things like, I definitely did the abduction, excuse me, adduction machine, which is the, what Justin referred to as the good girl, bad girl machine.

That's where you put your legs on the sides and you squeeze them. But one thing that I did that I found very effective is I would take a medicine ball, put it between my legs and just isometric. It's squat, right? So I'm gonna make a case of why it can be bad for men and women to do because it's really

common that people, their feet, pronate or collapse in, it's very common that you see knees caving in when they squat. Yeah, if they're already doing that. So if you're doing things like that, which is very common for both men and women when they're squatting, the femur's already internally rotating, you're already over-dominant on the inner thigh, and if anything, you need to work the outside more than you need to work the inside. So that's where it's bad.

It's not bad because you're a man or a woman. If you have a breakdown mechanically in your legs and your feet are flattening or pronating in, and then which causes the femur to internally rotate. And then you're also doing all these inner thigh exercises because you think you're trying to target an area to make it look as though you're exaggerating the problem. Yeah, you're exaggerating the problem

and you're making it worse. So there was very few clients that I ever did inner thigh direct work. In fact, it's more common to do outer. You're right, it's more common to do outer and or do things that stabilize the leg, right? So I like to do like a step up to a stabilization or a reverse lunge to a stabilization. And because you're having to stabilize both the inner and the outer thigh have to kind

of help work to stabilize the knee in that situation. I think to a lot of lateral movement for me, like that was a big one where, you know, your average person that's in the gym isn't even thinking about like adding in exercises that you move laterally in. So to be able to stabilize the knee, left to right, you know, that all like engages those muscles anyways, like a lateral lunge or like a caustic squat or something like that where I'm, you know,

I'm making sure that like I can functionally stabilize these forces with my body moving in those type of directions. This is why I like, and this is how I, and I know we cracked on stabilization exercise because we went on this kick for a long time, but there's value to it. And here's a place where I see a lot of value

because you take somebody and you have this person who comes to me and says, hey Adam, I wanna work my inner thighs, but then I also notice that when they squat, their knees are caving in, we have this problem with the feet pronating. Well, putting them in like a stabilization exercise, like a step up to a balance or a lunge to a balance,

if your feet are collapsing in the knees, collapsing in, you'll fall when you do an exercise where you have to stabilize on one leg. So it challenges them in that area, meanwhile also addressing the area they're asking you to work on. So, you know, I much prefer doing something like that. That's why I'm not a fan of the good girl, bad girl type of machine because of that. Because most people suffer from, you know, the flat feet.

And I would much rather do something where they have to stabilize and balance on one leg, which then will not allow them to cheat and allow that knee to collapse in or the foot to flatten or else you would fall over and they have to really think about how they're grounded. Yeah, the only times I think you should target inner or outer thighs is if you have identified an imbalance. So if you've identified a particular imbalance where the knee likes to travel one way or the other, or there's a specific sport or something

that you're training for, where you need extra lateral stability or you really need to crush watermelons between your thighs. Yeah, something like that, right? Then it kind of makes sense. But other than that, besides correctional exercise purposes or sport specific purposes, I rarely ever would program

inner or outer thigh specific exercises. Unless I'm correcting a problem, they're not in there. I'm doing what Adam's talking about. Stability exercises, we're doing unilateral movements, and then of course, we're doing the big gross motor movements like squats and dead lifts and stuff like that. And you're gonna get very well-balanced, leg development.

Now, the inner and outer thigh muscles really act mainly as stabilizers, and they don't just to keep you in good alignment. That's right, that's right. And with that, go to mindpumpfree.com and download all of our guides and resources. They cost nothing. We've got guides on squatting, building your arms,

getting a flatter midsection, fat loss, a lot of guides, and they're all totally free. Again, it's MindPumpFree.com. You can also find the three of us on Instagram. You can find Justin at MindPump Justin. You can find me at MindPumpSal and Adam at MindPumpAtom. Thank you for listening to MindPump.

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