Mind Pump: Raw Fitness Truth - 1283: Building Muscle While Losing Fat, Best Oblique Training Exercises, How to Fix Duck Feet & More

Episode Date: May 1, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the best exercises for training obliques, fixing duck feet, gaining weight yet having clothes fit better, and how much NEAT is too much. What do I do for painful knees? The importance of addressing the root cause through correctional exercise. (3:40) Fun Facts with Justin, Jeff Bezos, and his eternity clock edition. (11:55) Sal’s high-protein peanut butter cookie recipe. (16:17) Using ‘Love and Logic’ with your children. (18:52) How the retail world is reshaping due to the coronavirus. (23:55) How this pandemic has permanently changed human behavior, survey. (31:10) Mind Pump recommends ‘The Last Dance’ on ESPN. (38:48) The Mind Pump Rumor Mill. (44:53) #Quah question #1 – What are the best exercises for training obliques? (46:43) #Quah question #2 – How do I fix duck feet? Not only do I have external rotation when I squat, but while I am walking as well. Is mobility work enough to get to the point where I am walking with my feet straight? (51:48) #Quah question #3 – Why would my weight go up a couple of pounds after I started fitting into my clothes differently. I like losing weight, but the scale is not reflecting that. I have been doing MAPS Anywhere. (55:07) #Quah question #4 - How much NEAT is too much? Can you overdo it? Does your body get too efficient with a certain daily step count like it would with long-distance endurance cardio? (59:18) Related Links/Products Mentioned April Promotion: MAPS Prime/Prime Pro ½ off! **Code “PRIME50” at checkout** Special Promotion: MAPS Anywhere ½ off!! **Code “WHITE50” at checkout** Mind Pump Webinar Jeff Bezos Is Building a 10,000-Year Clock Inside a Mountain Visit Organifi for the exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** Peanut Butter & Chocolate Chip Protein Cookies Love & Logic® - Love and Logic Parenting Love and Logic Magic for Early Childhood: Practical Parenting From Birth to Six Years – Book by Jim Fay Four Numbers That Show How Coronavirus Is Dramatically Reshaping Retail As We Know It Visit Vuori Clothing for an exclusive offer for Mind Pump listeners! 5 Services That Let You Try on Clothes at Home for Free Find the Best Clothing Subscription Boxes 72 Percent of Americans Say They'll Hit Mental 'Breaking Point' if Stay-At-Home Orders Continue Into June: Survey Mind Pump #1280: COVID-19 – The Death of the Gym Industry? The Last Dance | Videos | Watch ESPN ‘The Last Dance’ Overtakes ‘Tiger King’ as World’s Top Documentary Great Teams: 16 Things High Performing Organizations Do Differently – Book by Don Yaeger Satellite images show Kim Jong Un's boat moving around his luxury coastal resort, creating more confusion over his whereabouts Build An Amazing Midsection with the Side Wood Chop – Mind Pump TV The BEST Anti-Rotation Exercises for a Strong Core | MIND PUMP COUNTRY STRONG?? Increase YOUR Work Capacity (2 EXERCISES) | MIND PUMP How To Improve Your Squat Depth - FREE Squat Like A Pro Guide – Mind Pump TV How to Perform a 90/90 Hip Stretch (HIP FLEXOR STRETCH) Mind Pump Free Resources People Mentioned Justin Brink DC (@dr.justinbrink)  Instagram

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salta Stefano, Adam Schaefer, and Justin Andrews. Welcome to Mind Pump, the number one fitness health and entertainment podcast in the world. We're number one! This is a Q&A episode. This is where we answer questions asked by listeners like you. And this is what went down in this episode. Now we opened it up with the first 45 minutes being our own introductory conversation

when we talk about different topics. We'd like to talk about fitness and health or we're bringing up studies and we're talking about current events. So let me give you the breakdown. We start out by talking about knee function. Oftentimes when you have knee pain, it's due to hip dysfunction or ankle and foot

discussion. So we went into a deeper discussion about that type of stuff. Then we talked about Jeff Bezos and his eternal clock. I guess he's building a $45 million clock in a mountain somewhere just and said, yeah, that's kind of weird. It is weird. Then I talked about my high protein cookie recipe. It was actually pretty good. It's peanut butter, chocolate cookies from Organifi and I used Organifi plant protein. It's my favorite protein to use. By the way, Organifi is one of our sponsors. Here's how you get the Mind Pump discount.

Just go to organifi.com that's O-R-G-A-N-I-F-I. dot com, Fort Sash Mind Pump. Use the code Mind Pump for 20% off. Sal bringing the cookies. Then I talked about love and logic. This is a great course on parenting. And so I gave a little update on how it's working with my kids. We talked about how the retail world is going to be reshaping

due to the pandemic. Then we talked about a survey that was done on about 2,000 Americans on how this pandemic is going to affect them on a permanent level. And then we got into the fitness questions. Ooh, here we go. The first question was, what are the best exercises for working the obliques? Next question, this person wants to know how to fix duck feet.

This is where your feet turn out when you do exercises or when you walk. The third question, this person wants to know why they gained a couple pounds, and yet they look leaner by the way they're doing maps anywhere. when you walk. The third question, this person wants to know why they gained a couple pounds, and yet they look leaner by the way they're doing maps anywhere. So this is what's caused that situation. Now, of course, it's more muscle. They look leaner because muscle is a little bit more than sorcery than body fat. By the way, maps anywhere still on sale just use the code white 50. That's the word white in the number 50. And the final question in today's episode, this person wants to know how much neat is too much. Now, neat stands for non-exercise activity

thermogenesis. So is there such a thing as doing too much of that that'll impede on the rest of your goals? Neat affects your meat. And results, wow. Also, these are the final hours for the maps prime and maps prime pro 50% off sale. Now, maps prime teaches you how to set up your own personalized warm-up sessions, or what do we like to call priming sessions. Now, why are those important? How you set your body up for your lifts

makes a huge difference on muscle activation, muscle fiber activation, your range of motion, essentially, it'll make your workout much more effective. Now, Maps Prime Pro is all about correctional exercise. So if you have pain, aches, or you want to improve overall mobility, Maps Prime Pro will help you do that. Now, both programs half off.

Here's how you get that 50% off discount within the next few hours of this episode dropping. Just go to mapsfitnisproducts.com and use the code prime50. That's P-R-I-M-E-5 zero no space for the discount. I wanted to address something that, because we've got the free webinar, the mobility webinar now that's been on and people have gotten a lot of value out of it and prime and prime pro have been on sale.

So we've had a lot of people get the program and there's this one question that keeps popping up. So I wanna clarify on the podcast, the question is what do I do for needs? What do I do for painful needs? What do I do for my needs? Yeah, click and my knees bother me because when you go in Maps Prime Pro,

what you'll find is that we address all the major joints of the body except for the knees. In fact, if you go in there, you will not find knee-specific mobility exercises but there's a very, very important reason for this. And the reason is that if you have knee problems that are not related to a current injury, like in other words, if you just hurt your knee and it's injured, that's different, just like anything else, right?

You don't do mobility work on something that's just injured. But if it's chronic pain and it's been kind of bothering you for a while, your knee pain is either coming from your hips, in other words, your hips have dysfunction and not moving properly, working probably, or it's coming from your feet and ankles. It's not coming from dysfunction in the knee because the knee itself moves.

It's a hinge joint. It moves and it flexes and extends and your hips and ankles and feet dictate how well it works. It's a floating joint. Yeah. It's floating and it's being held together by all the tendons, ligaments, and fascia. So because that's what makes it unique,

it's that this floating joint that you have all these other things that are wrapped in attach, and those other things, the other fascia, tendons, ligaments, the origins and insertions go up to the hip or the ankle. Right, so that's what you're addressing is the dysfunction there, and fixing the ankles and the hips will relieve the issues that you're, for the most part, right? There's obviously exceptions to the rule if you have acute injury that you did or whatever,

but if you're chronic pain in the knee, it's almost always, you know, the hip or the ankle or the combination of the two of them that are causing. Yes, and this is from a correctional exercise standpoint. Now remember the kneecap, like Adam's saying, the kneecap itself floats, and when you bend your knee and extend your knee, it travels along like a groove. It's like a track that it travels on.

And if that kneecap is being pulled to the right or to the left, then you're gonna have pain. Now, what pulls it to the right or left? Well, that's the alignment that's caused by your feet, your ankles, or your hips. And if that's off, now you've got kneecap pain. What about the knee joint aside from the kneecap? Well, that joint is being held together

and kept in place by all these ligaments. And it bends or extends, that's it. Bends and extends, bends and extends. Again, if there's twisting, torsion being placed on that, because your knee joint doesn't twist, it's not like your shoulder, where I could twist my shoulder joint, or your hip that it twists,

or even your ankle that has a little rotation. Your knee doesn't rotate. It's put in place, there's a little bit of give from the ligaments, but it's not supposed to have that kind of range of motion. So if it's being twisted by every time you do a lunge or a squat or lots of walking, it's because your hips or your ankles or your feet

are causing the ligaments of the knee to try and stabilize, which is not, there's a certain amount of stabilization they should do, but it shouldn't be holding everything together and keeping it track because your hips, and your hips, ankles and feet are not working properly. This took me a really long time to like really grasp and understand that as a trainer.

It would probably be at least five plus years in before I really put this together. I remember as an early young trainer, if a client complained of knee pain, I would just switch the exercise, right? Because I just didn't, I didn't have the tools. I didn't have the tools yet to understand that, okay, the reason why they're knee hurts is because they don't have enough knee travel over their

ankles because they lack ankle mobility or they have extremely tight hips. And then it's pulling on there or the fascia of your IT is really tight and pulling on the knee. Once I understood that and learned how to help correct that, it was a game changer. And that's, and that really is the answer if you're a listener or you're a potential trainer that's listening right now. When someone complains of knee pain is, this is where Prime Pro is such a valuable asset,

is you go in there. And this is how I explained a lot of people that went to the webinar on how to use this tool is I put together a little routine and I picked like five of my favorite exercises that kind of addressed some of the most common issues I see. But the program has over 55 different movements in there for a reason. And the idea is that you nail down what joint is the the biggest offender, meaning it has the least amount of range of motion and it's causing the most

issues in your body. And focus on just a couple of movements for that joint to really improve its range of motion and drill that home. And we keep getting asked, you know, how often should I do this? When should all the time? If it's a mobility thing, it's not like strength training. Strength training, there's a protocol

of how much you wanna do it and how often to make sure you optimize building muscle. When it comes with mobility or working on a range of motion in a joint, you can't do enough of it. You want to be doing it sporadically all the time to improve that. That's the answer. In the program, we teach you how to program it throughout your routine. The answer is you take a couple of these moves that

relieve the most pain for you or help you the most with range of motion and you practice it all the time. I really liked the visual, like, you know, so at one point you had the analogy of like a sliding glass door, like how that would go on its track. And so, you know, there's two points to that with the front of the door, the back of the door. And so looking at that is the ankle and the hip, it is to guiding, you know, there's two points to that with the front of the door, the back of the door. And so looking at that is the ankle and the hip, it is to guiding, you know, that, that sliding glass door.

Just a little bit of a degree off is going to create a lot of friction, which is then is going to become a problem. And, you know, the more it gets off track, you know, that's where we're really going to have the injuries and the things result from that. Exactly. If you're pushing the sliding glass door and you're pushing it in one direction as you're sliding it or pulling it in another direction, as you're sliding it, eventually that track

gets worn down and it starts to have problems. Now you could go in and fix the track. You could have an osteopath go in your knee, scope it, scrape off the parts that, maybe there's some congemolation underneath the knee cap or whatever and work on it. Oh, knee feels a little better, but if you don't fix the parts that you maybe do some congemolation underneath the knee cap or whatever and work on it. Oh, knee feels a little better, but if you don't fix the

fact that it's getting pulled in one direction or the other from the hips, ankles and feet, the pain will continue to re-accur. Even foam rolling, which temporarily will alleviate, for a lot of people, by the way, foam rolling will temporarily alleviate a lot of your pain. It's a temporary fix that doesn't fix the root cause. Only working on the strength and mobility

and connection to the hips, ankles and feet. We'll do that. By the way, this is true for the elbow too. That's another joint you're not gonna see addressed in MAPS Prime Pro. The elbow, very similar. If you have elbow pain, now if there's tendonitis that needs to heal, allow it to heal,

but nine at a 10 times, if there's problem and pain in your elbows, it's coming from either your at a 10 times, if there's a problem in pain in your elbows, it's coming from either your wrists, your hands, which is most common, or your shoulders. Oftentimes it's actually the wrist and hands. In fact, a lot of the times when people's elbows hurt, it's coming from the forearm flexors and extensors, extenders that attach near the elbow. In fact, you could test this yourself. If you have elbow pain, extend your arm, press on the top and the bottom of the elbow where the forearm muscles attach. And if that's sore, that's a nice little clue.

And you can say, oh, wait a minute, this is due to my wrists and my elbow in my hands. And this is why I'm starting to, and they call it what they call that tennis elbow. Tennis elbow. As well as some elbow too. Oh yeah, totally. So that's how mobility kind of works,

is you want to look and find the root cause. By the way, this is common for a lot of joints. Oftentimes, if you have pain even in the hips, sometimes it's coming from the feet and the ankles. Sometimes you have pain in the feet, and that may be coming from the hips. So this is why you wanna go, if you have a program like Maps Prime Pro,

what we did is we put a test under each of these major joints, past that test, so follow the test and then that'll help you identify, like, oh, I lack mobility here, maybe that's why I have pain in this other part of my body, makes a big difference. Dude, did you guys see, I was just reading, I think it was popular mechanics or one of those

like scientific type of magazines, and I saw this article about like Jeff Bezos and what he's building for this clock that's supposed to survive like 10,000 years. Wasn't it an atomic clock or whatever? Yeah, it's like a 500 foot clock that he built inside a mountain basically. And it's powered by all these mechanical gears

and everything, but I guess it only ticks like every so often. I don't remember all the details, but it's basically, it's like, it's supposed to survive for, I don't know, like 10,000 years. It's crazy. What is the point of that, though? Well, that you want people to, in 10,000 years, to be like, wow, who did this, people like?

Yeah, you want to show that there 10,000 years to be like, wow, who did this people like? Yeah, you wanna kinda, yeah. You wanna show that there's gonna be a future beyond this and that, like, get people to think that there's a lot more, you know, coming up. Have you guys seen those clocks that use either, I don't know what they use, they, I think they use atomic functions, but they're so accurate at these clocks

that they won't be off even by like a, I don't remember what is like a millionth of a second. It'll take them like a billion years or something insane like that. That's how accurate they are. Yeah, so okay, so basically it's powered by day night thermal cycles and synchronized at solar noon. So I don't know, like this is,

I mean, it's just crazy. This is thought of by this scientist, Danny Hillis, and I guess he came up with this in like 1986, is like just like a sort of a time piece that every, like humanity could share. You know, for 10,000, 10,000 years. This is when you have like a hell of money, 42 million by the way.

Oh my gosh. You have so much money that you're like, I feel like, and then on top of it, you're like, how will people remember me in 10,000? Well, it's like pyramids, right? Like that's what they did. Yeah, but I have so much money. Look at what I can do.

We're teasing them a little bit about that, but the truth is, 42 million dollars is like you and I go and run out spending a hundred bucks. I know. That's what you have to drop in the bucket. Right, and how cool would that be to spend a hundred bucks and build something that will be talked about probably 10,000 years from now.

You want to hear something? If I had that kind of money, I would do shit. You want to hear something crazy. So his wife, they got divorced, right? So she got half. I think it was half of his money. Yeah. Instantly became, I think the fourth or third richest woman in the world.

Did she married well? She's like leapfrog to Oprah just by divorces. It's divorce. You know, one of the wealthiest women in the world. I mean, all joking aside, she was with them before all this happened. I'm sure she helped. So it's well deserved.

Yeah, I helped support and all that stuff. But I thought that was funny. You know, you get divorced. And now you're on Forbes top, you know, top richest people in the world. That'd be interesting to see if like more billionaires started to do these kinds of things where they're like investing in, you know, some kind of megalithic structure

to like remember them by or something. Well, are you guys from, I think it was in 1972, I wanna say, where we shot a satellite, or like a space explorer up in the space, and on it we had a gold record. Gold disk, that's exactly. Yeah, that played all of like every language, and it says something like.

I thought we put that on the moon, did we put that on the moon? No, I just shot out the space shut out in space And then on it is like a picture of human anatomy so you can see like here's a male. Here's a female blah blah Yeah, and then we put math math. This is my favorite part. Here's my dick The big Yeah, did you give him a big one? Yeah, yeah. The statue of David. Yeah, yeah. No, no, here's the part that I love the most.

Then they put like these mathematical calculations on because they figured that math is a universal language. Any species that's advanced enough to find this will understand math. They might know how to, they might not know what English is or Spanish, but they'll know math. So they literally gave them the coordinates to find Earth. I thought that was very irresponsible.

Yeah, why? What the fuck are you doing? How do we know if they have our best interests in mind? We get invaded by aliens. Like, how did you guys find them? Yeah, we were trying to find somewhere to have a tell. Look at this. Look at these idiots.

Somewhere of these water bears gained intelligence and now they're coming for us. That's why I think they should shoot out, what they should have done is shot out a satellite and made it look Hellaskary like here's humans and we got claws and like like you said big old dick and whatever That come find us We dare you to come find us. Oh, man. Anyway, it's pretty yeah, I've ideas pretty funny stuff So I see you guys that destroyed the treats that I made yeah

I actually really enjoyed I know I like yeah, no no he came in there like oh, they're all right They're actually they were phenomenal art so true be tell the truth here though. Are you the baker or Jessica? I made it you did I sort of got no kidding I did so I made it so I went on the Organifi website because we were gonna Make cookies and you know have fun or whatever and I thought you know what Adam's always talking about how He makes high protein baked snacks or or at least Katrina does, right? Yeah. So I thought this might be, I find them, that's what I think. You find them and you give them to him.

Okay. Whatever. You're always talking about it, so I've never done that. You're just recipe. I've never done it to be fair. I've never baked anything, so this is really one of my first times doing it at all. But I said, I want to make it like a high protein dish

or whatever, so I looked on their website at Google, Organifi, peanut butter, and chocolate chip, protein cookies. So I looked on their website, I Googled, organify peanut butter and chocolate chip, protein cookies. And they're good. They were good. They're not bad. And if you eat the whole batch, it's like 60 grams of protein or something like that.

Like because it's got peanut butter in it, which is got the protein. And then of course the, the, the, the plant protein powder. They put it. So it's, I'll give you. You use vanilla, I imagine. I did, but if you use chocolate, it's probably better.

Oh, you think so? I do. I wonder about that. I see. I think vanilla works the best when you're baking. It blends well that way. Yeah. So just coming from somebody who's done this a lot, personally, I actually think, even though you think chocolate would be, vanilla is like one of the best flavors to bake with. Really? Yeah. Okay. So that's what I did. I did vanilla.

Okay. So the, here's the, here's how you make it. You get one cup of rolled oats Two scoops of what I use was the organic I complete protein powder half a cup of Chocolate chips. I actually use chocolate chunks. I like those better half a cup of ground flax seed meal half a cup of Peanut butter one egg one third of cup of honey or maple syrup. I use maple syrup One teaspoon of pure vanilla extract and two tablespoons of coconut oil. Now check this out, right?

You mix it all, mix it all in the bowl. Then you make them into the balls and you kind of press them down a little bit. 350 degrees, you bake them for five minutes. That's it. Just five. Five to seven minutes max. You don't wanna over-do get cooked really fast.

They're really good. No, they were really good. And I dip them in almond milk or whatever. So I had my high protein. Put you a little baker guy. Oh, you get your apron, dude. My cook is brought the boys to the yard apparently. Certainly did.

I did a good job downplaying it, didn't I? Yeah, yeah. You know what my problem is? I usually oversell shit. Yeah. You know what I mean, I come in. We expect it. You didn't take away clothes with the dessert.

I'm gonna tell you. It's probably why you got us to be interested. Yeah, what? No, let me see Speaking of which dude Justin have you looked into that love and logic course for kids yet? Oh, I'm raising kids just just overviewed it just briefly dude I watched the for only like the first three modules or whatever so far and so I'm already applying Oh, you are. Yeah, did you talk about this yet on the show?

I don't know if I talked about using it yet on the show. I talked about it. I know. It worked. Really worked. My ninja style. Actually, it's stupid that I never even thought of this. So this is a communication technique that you learn in sales.

It's called the alternate advance. And what it is is rather than giving, you give people options in both options you're happy with. So rather than, is this simple one, right? Rather than saying, would you like to buy my product, which the answers are what, yes or no? No, it's not an answer that we want. Rather by this one or that one, right?

Right. And so it's kind of like that. And so what you do, because what they talk about in this course is that if you have a power struggle with children, either you win in their resentful, or they learn how to take orders, in which case they just become order takers, and they go off to college,

and then their leader of their flat house tells them to do something, they do it, or they rebel, those are like the three main options that end up happening. So they say, what you wanna do is you wanna give your kids the feeling of having power and control over their lives, that way you have, when you do ask for things to be done, they're more likely to listen. And when they do make choices, they feel like it's their, this is their decision, and they're

not going to feel as rebellious or resentful. We're way more powerful than that. So you give you an example, right? So like my daughter's watching TV, and I wanted it to turn it off. So I didn't do the dishes. So I'll say, hey, usually what I would do, I would say hey, turn the TV off into the dishes. That would always result in a little back and forth.

Instead, what I'll say is, hey, do you want to stop watching this now and do the dishes, or do you want to watch another 15 minutes and then do the dishes? Seriously, no joke, Jessica and I are sitting there, and we did this the whole day, right? We're doing this the whole day and we're looking at each other and like,

you see them options. We're like, this is weird because it's weird because my kids are literally like, oh, I'll wait 15 minutes or do you want to go to, do you want it? Yeah, would you like to brush your teeth now or do you want to do it five minutes before bed? I'll wait five and they just do it. Yeah. You say nothing else is the coolest thing ever. Yeah.

This, I'm waiting for it to not work. Right. That's what I'm waiting for. Right. So far, so good. I've had moments where I've done that, but I haven't realized that I'm waiting for it to not work. That's what I'm waiting for. So far, so good. I've had moments where I've done that, but I haven't realized that I'm going to have to really focus on that in the experiment because that does make a lot of sense. It makes a huge difference. It's great.

You're giving them choices. Even if both choices are what you want, you're still giving them choice, which pulls the authoritarian side out, right? And now it's more like together we're figuring this out, right? Yes. And then when you have to be authoritarian, you say something like, look, don't I always give you lots of choices? Yeah.

This one time I'm telling you, this is what you need to do. And they say that that works. And so, and then the other one was, I'm trying to remember how this one worked. The other one was, they say, they really emphasize on not showing that you're angry, that you're pissed off or whatever,

so because that just causes resentment. You always want them to feel like you're on their side So if you say something like I made popcorn for my daughter, right? This is just a simple Example and I made her a little bit. It's right before bed I'm not gonna make her huge bowl of popcorn. It's not good for her or whatever So I made her a little bit so she eats it and and she goes oh She goes you didn't make me that much. Why don't can you make me more? And so I laughed and I hug her and I said, nice try turkey and then she laughs and it's done.

Yeah. Turkey. All I do was say nice try and I give her a hug. And she's like, ah, yeah, you're right. It was over. I miss him with the other person. She's telling her, no, the reason why you don't do this. It's not good for a lecture.

They're against lectures. Like if you tell your kid, rather than telling him to put your jacket on because it's cold, you say to lectures. Like if you tell your kid, rather than telling him to put your jacket on cause it's cold, you say to them, would you rather hold your jacket, or would you like me to hold your jacket? And if they still say, I don't want a jacket, whatever, you say no problem, then when you go outside

and they're cold and they say to you, oh my God, it's so cold that, then you give them a hug, you go like, I'm sorry honey, I know it's cold, don't lecture them. Yeah. Let them learn that shunning. Cause it kinda goes against some of my programming of going through with my parents

and like I've been really stirring about like this is the way. And then like I would get into some battles with Courtney about this because like, especially when it came to choosing food and choosing dinners and all this stuff because then it becomes, you can become a shorter cook, right? Everybody has different ideas and they went, well I want this one and I want this one and I'm like, you can't give them these options,

you know, this is what it is. And I'm like hammering that. And but then, you know, she's done a good job of convincing me too that like, okay, well, what we're do is, we're gonna mark on the calendar and set up our week. And we all get to kind of vote, which, you know, dinner we get to kind of place on that day, and that's helped a lot,

so it's a little bit similar to that. It is, and like I said, I mean, I grew up the same way you did, Justin. If my dad said something, you just, that's it. You had no choice, you got to do it. Very authoritative test, that's how I was raised, and so that's what I want to do. And the way I would do it normally is,

tell you to do this, if you say no, then I'm gonna give you a consequence, but this so far is crushing. It's really weird. I feel like I'm in the twides on. It's not gonna lie. Keep it going, keep it going. Keep me updated.

Very strange. Anyway, I read a very interesting article on retail right now and how that's reshaping due to COVID. Are you guys reading any of these articles about how companies are 100%. You know, it's interesting to me right now, and why I have this uncertainty of what will happen to the economy is there is definitely a clear divide

and there is some companies that are dramatically struggling to the point that some are shutting down and failing, and I know that's what a lot of the news reports, but there's the other side of companies that are actually flourishing during this time. So it's really interesting to read about all the different ones that are having success and then why ones are failing

and then how is this gonna reshape the way we do business in the next six months to a year? That's what I think. I think what we're gonna see is it's going to, there's gonna be some changes that are gonna be temporary and then I think there might be some permanent changes in people's behavior. So here's some figures from the retail industry.

As I read these, I was pretty blown away. 8.7% drop in retail sales as the largest ever recorded. Now that makes sense, considering they're all forced to be closed, right? But that's a big hit. Here's the next number, a billion dollars. That's how much cash that gap has burned since February, a billion dollars. Just trying to maintain their stores and because it's closed.

And they're saying right now that they are going to have to furlough people and stop paying rent pretty soon because they're literally running out of all of their safe cash. Are they moving completely into the direct to consumer markets? Well, they already have that, don't they? They do. So here's what a lot of analysts. So analysts that UBS are predicting that 100,000 retail stores will be closed by 2025 permanently.

100,000? 100,000. So that's a lot of storefronts. Locations. And they say that e-commerce will pick it up and stuff like that, that's gonna be coming. That's crazy. That is crazy. It's going to be like a ghost town. You know how in the gold rush, you'd have these towns pop up and then you have all these buildings and everything. And then you go back, nobody even lives there anymore. But even when something like this,

I think just more people were going to go e-commerce, that's got to affect commercial property sales, right? Oh, yeah. Don't you think that'll just make them plent? I wonder how they're gonna be repurposed, you know? What kind of businesses will fill those spots? Well, we talked about this before, and I think this is a safe bet.

I think companies will still have brick and mortar places where you could touch things and try them on, but then you buy them online. Like just a display. Well, look, I mean, talk about, I mean, I love talking about our partners who we vetted and took our time. And here's another win, like when you look at Viori.

Look how their model is built. Exactly. They were built as direct to consumer first. And then when they open up shops, okay, so they've slowly started to build brick and mortars. But the way they build them, very tiny. Yeah. I mean, it's literally like a showcase. Then that's how they set it up.

It's more of a showcase. Allow you to come in, try on fit. So you go, oh, these shorts fit like this on this size. Oh, but then after you've done that, after you've probably visited the store once or twice, you probably don't ever go back anymore. Once you, once you've, because that's the hardest part about clothes, right? You don't understand. You want to know how they fit. Right. The hardest part about selling clothes completely online and not having a store is until you get an opportunity to try these clothes on, it's really tough to, and viewers a good example because Viori does fit me different than a lot of other clothes.

Like I have to do a size up on my shorts and my pants, but my shirts are the same size. Do you remember that company Adam that we were looking at that was trying to address us virtually? Like it was like for Nordstrom, I think, but yeah, they would have you stand in front of a mirror and then basically they would, it would dress you like superimposed.

Yeah, superimposed on top of you and you would kind of turn around and see how it fit and looked. But I wonder, I wonder about that. That's still existing. So they're trying to move with that. So that was, so I think that was like a failed idea. Like they tried to do it and it didn't pan out the way they are supposed to.

I think it was a lot of tech, a lot of money. It wasn't quite the same who I think is going to replace or you're going to see a surge. And so I'll, in fact, if we get off this would be a good idea for us to look up and see who's publicly traded. That's a company like this are the, the trunk companies. I know it's time. The companies that send trunks to you. You're on a monthly membership with them,

and you try it all on, and then you just send back what you don't want. That model, I think, is brilliant right now for this, because, oh yeah, I can see that. Yeah, the 3D one, I mean, you gotta have this big, massive thing, you still have to go like, still not the same as trying. Just go try it.

Yes, and it's still not the same with the feel of putting the clothes on and seeing yourself in the mirror., it what it did do that I thought was interesting was it it gave a 3D image of your body and it said, you know Adam these styles of jeans will fit you best based off of your hip to ankle ratio whatever and so that that made sense and Sit me in a good direction to go look But I still wanted to put them on and try them on an emotional thing right? So I think the companies that will do really well right now with a lot of these retail places starting to close down are the ones that already have a really good model in place for shipping.

And there's a lot now, it's become a competitive space. Well, so here's the one knock I have against it because I've bought clothes online, I love doing it, but the knock is when you return them. They try to make it as easy as possible, but I don't think it's easy enough. If they make it so easy, first off that you order the clothes,

and you get them either that day or the day after, which is becoming very possible now with a lot of these companies, is if you don't like it, you gotta print off the thing, then you gotta bring it somewhere that will take it back or whatever. They need to make it so easy that I try it on, I don't like it.

I leave it outside and it's gone. Well, the trunk ones are pretty close to that. They need to make it so easy that I try it on, I don't like it, I leave it outside and it's gone. Well, the trunk ones are pretty close to that. They do, but it's subscription. Yeah, exactly. But you have a wish you can, if you don't want anything right now and it comes in, you just send it right back. Every time.

Every time. You can send the whole thing back and never pay it off. Yes, exactly. Oh, I thought you would keep you, you end up buying. I thought you always pay, you only. And Korney does this. You as a all-send him. Yeah, you only pay what you keep. It's brilliant. Oh thought you always pay. No, you only. And Courtney does this. You all said it. Yeah, you only pay what you keep.

It's brilliant. This is nice. Yeah, it's brilliant. Because then you have fun trying on clothes. Absolutely. Yeah. And it's a very smart model. Because even if you weren't shopping for something,

you get this nice little trunk, they're crate that comes in and then you try it on. And you're like, oh shit. I like these. I'm going to keep these. And they have like a personal sort of tailor. I don't know what you call them, but somebody like a stylist that that kind of like puts ever out Together and then you have this conversation with them. Aile this didn't work so well

Like so she she has that I like it in this color more and sends it back So oh see this may be the the one push that it needed to grow Yeah, I mean because I think so if you're so used to going to the store and then they're commencing you to do it this way and it's such a different way of shopping, like me, I'm reluctant, but now I may be more open to doing that. Oh, especially like Justin's saying, if they actually start to,

because that's nice, if you've ever had a personal shop or help you, which I have, it's nice. It's nice, even if you're somebody who's into fashion and you think you can put outfits together pretty well, it's a professional. You know what I'm saying? It's, even if you're, it's just like and you think you can put outfits together pretty well, it's still it's a professional You know I'm saying it's it's not even if you're just like us we talk about a personal training I mean you just cuz you know weights and you understand understand it

Does it mean having hiring a professional to take you to another level? It's the same thing with someone with fashion Like you have somebody put outfits together who's supposed to be good at that shit. I mean you they put I may want to try this Well, so I think a lot of our buying behaviors are going to be changed permanently. I don't think everything's going to be changed permanently, but I do think that this situation is going to push kind of what was falling. I mean, retail stores were already starting to lose ground against e-commerce. Lots of businesses were doing that. Education. People were already saying, hey, this is way too expensive for what I'm getting.

I think that this situation is pushing kind of what was falling and making it happen a little faster. And there was a huge survey that was just done with tons of consumers. And this paints a very, very interesting picture. Doug, was this you who shared, I think it was Doug who shared it. Did you share the bubble that the education bubble? Who shared that?

I think I did. Yeah, I did. And basically what it's talking about is now that people and kids and students are getting a taste of going to school online. And if it continues to extend, I think a lot of kids and parents are gonna say, hey, why am I spending, you know, $5,000, $20,000

in intuition when it's all online and there's all these online competitors, I think that more educators are gonna start to move in that direction. It's what I think. What did the article say? What did the article allude? The article did talk about that. Because you got, again, the cost of college now inflated.

It's inflated partially mainly because there's easy money to go to college because we've deemed it to be necessary. And so they're all fighting for this money and you're paying so much money to go to college that, I mean, this is a true fact now. Low and you absolutely have to pay off. Yeah, and medical, medical profession is an example of a profession that you have to go to college, right? I mean, if you want to be an entrepreneur, you can go to college or you don't have to go to college, and you know, you can do great both ways. You want to be a doctor you you're not you can't practice without going to formal education

Yeah, well there's a lot of kids are not going to school to become general practitioners Because the pay of general practitioner doesn't doesn't justify the cost of going to college you graduate with a $250,000 dollar college debt and now you graduate and you're making what, a 120, 130 grand for the first few years or five years of work. And so what they're doing is they're saying, I don't know what, I'm not going to be a GP. I'm going to be this other doctor who's going to make more money. So the start to see drops in enrollment because of that. I'm so surprised that we haven't seen the Google's Facebook's Amazon

haven't seen the Google's Facebook's Amazon company Apple start creating their own almost like tech schools, you know, where instead of having you go to get a degree and whatever and looking for PhDs and trying to hire them on, starting your own institute that is just a hundred percent Apple, like everything you need to know about Apple and then the levels of the degrees and certifications based off of how long you're in it and then it costs certain amount of money and then in addition to that, it almost guarantees you a job or a position. Like you just absorb like MIT professors

to just teach everybody. I just don't see what I wonder if that's on the horizon for them. I think the situation that we're in right now is gonna move and it's to push in that direction. They just did this huge survey, which is very telling you guys got to hear some of the results of the survey of people. This survey, they surveyed, you know, 1,000, almost 2,000 US adults between April 3rd and April 6th. So right in the middle of this whole pandemic and what's going on or whatever, They found that 69% of Americans who were

pulled are extremely worried about traveling on airlines. 62% are extremely worried about visiting restaurants. They found that 76% of these adults admitted that they were extremely worried about taking a cruise liner again and 43% of them said that this fear will last forever. 72% of respondents said that if they have to do another 30 days of lockdown, that it would force them to a mental or emotional breaking point. Wow.

Yes. And 100% said that they'll have some type of mental or emotional breakdown if they ran more than six months of this stay at home orders. And there's more and more in this. They've surveyed them about their purchasing habits and what they would do. And many of them said they'll be changed permanently.

I know Disney's been affected quite a bit with their theme parks. I was thinking about theme parks about that. Like if that's already being thought of in terms of like how they're gonna be able to shuttle people and not have them so close together and how that's all gonna change that landscape. I mean, if they, well see, here's the thing about Disney.

Disney's got some of the most powerful lobbies in Washington. So I would assume that they're got, they are spending lots of money trying to prevent regulators from saying, Disney, you can reopen, but you gotta have six feet away from, you know, apart from people. We can pay $5,000 for tickets. Well, not only that, you can't every ride

is your right next door. Yeah, exactly. You're standing in, their thing was like you stand in line and they try to make an experience of that, right? Distract ya, or you're waiting forever. That's good. I hadn't even thought about theme parks like Disney

and Great American, so like that. Like, when you're on a ride too, you're yelling with your mouth wide open for like it's saliva flying. Those kid vomit's, whoa! Yeah, that ain't gonna, bro, I didn't even think about that. Like, that ain't gonna fly to your kid. No more vomit comments.

Yeah. I imagine kids lickin' the frickin' railing and that's the ride. I mean, I think it's almost tearin' teeth. They're gonna, I mean, they will mask, mask, and maybe even, that'd be so weird though, but imagine going on rides. They're 100% gonna check your temperature. They're gonna do gonna check your temperature.

They're gonna do all the scanning and they're gonna be sophisticated in the way they test people. This is why I think it's crazy. And we did that episode right on the fitness industry and it's going viral. A lot of people talking about it. And it's funny to me that there's actually people

that actually still believe like, oh, everything will be normal and it opens back up. I'm like, okay, you represent. No way. You represent a very small percentage of people that think that way if you do. Because, yeah. It's things are forever going.

You want to think that way. It's forever going to change. And at the bare minimum, it's going to change dramatically until we have a vaccine. Yes. So, at least until we have a vaccine, it's going to dramatically change. At the very least large social gatherings,

like concerts or sporting events or Disneyland. At the very least, they're going to be massively changed until there's a vaccine or mass immunity, until we get herd immunity. But for sure, look, September 11th is another recent scary situation that happened. Were there permanent changes that happened from September 11th? Yes. Now, some of them were fear based at first, and then we kind of went back to normal for a lot of stuff, but there are permanent changes. Going through an airport today has been permanently changed.

Since September, I'll give you a stupid example. This is a silly one. I never, you never had to take your shoes off when you went through the airport. That was directly- One guy fucked up for everybody. That was directly related to September 11th. They didn't have the kind of checks that they have now

and checking people and air marshals on every plane and then we pass laws that say they could read your emails and go through your shit without any judge, trial or jur. That was all permanent after September 11th. And you're talking about something that just affected one space. Exactly. This is something that is affecting all spaces across the board

and more, some more than others. That's why it's gonna be really, really interesting to see like what, I didn't even think about the parts. Now, I think parts are gonna be crazy. Now, I do think that at some point, they're gonna be reopened. At some point, we'll have these mass social gatherings. And the main reason why I think that is because

part of our nature is humans, what makes this human is we're so, so, we're the most social. Oh yeah, we want to connect. We have to. It's part of who we are and at some point we're not going to care, we're just like, fuck it. I just want to, but- We're those full body contents. But there's going to be some permanent changes. I don't know how small there be, but I'm sure there're going to be some permanent lingering changes that'll last forever. So anyway, we'll see. Yeah, that's it. I was at my parents and we were going through some of my old stuff.

I'm almost kept like everything, dude. It's crazy. And she brought out some of those old starter jackets. You remember those like starter jackets? Like I had the parkas. Yeah, my brother had the Lakers. I was always rocking the bulls park, the starter jacket. My kids really wanted it.

And like I had like two versions of it. And so they both started wearing it. And I thought it was funny. And I was like, dude, you don't even know Michael Jordan yet. You know, like they didn't even watch any of that. And that documentary just came out. I don't know. I checked it out.

No, I've been watching it. It seemed like 10 times. No, like the last man. It brings you right back, man. Oh man, the last dance. It's actually, you know, it's breaking records right now. Really? Oh, yeah. Is it on, what is it on Netflix? ESPN. It's on ESPN. It's broken all sports viewed records right now. Now, of course, it's COVID-19. So there's not sports going on. But of all the things that they're playing,

nothing is drawing more, more attention. They had to move it up too, right? So they did. And I think it was a very smart move right now, right? There's no sports going on. It was supposed to, I think it was supposed to play in another month or two. And so they pushed it up and they're actually what they're doing. And I don't know if they had planned to do this originally, but every weekend, they dropped two episodes back to back hour. So instead of like dripping you one a week like normally, you would, there's back to

best, which I love that. So I get to watch like two hours of it back to back. Is it all about him? It's all about the team. Yeah, the team during that year. Now, of course, it's centered around Jordan, but it literally goes through each player kind of tells their story and it it's footage that they never released to, which is really cool. It's like, you know, it's the sixth dynasty, you know, like season, you know, where they're going for the championship again, it goes through all this stuff and you see, you know, it's the sixth dynasty, you know, like season, you know, where they're going for the championship again, it goes through all this stuff. And you see, you know, all the characters like the Rodman

and you know, you get right back into it. Scotty Pippin, I'm, I love it. You know, it was, I'm also finishing up a book called Great Teams, which they, they, you use sports teams and draw analogies with them with like some of your great businesses. And that it's funny that this documentary is going on right now and they reference

that dynasty in sports so many times in there about like just leadership and one of the things that I enroll players. Yeah, I brought something up off air. I brought something up off air with you guys that it was just on my mind recently because I just was reading this part of the book. It just sometimes people avoid like having the like loud personality or the person that doesn't click with the

rest of the group. And they actually talk about the how healthy that can be to have kind of an outlier or somebody who's like that. The challenge is though is learning how to integrate them into a cohesive team when they are not cohesive and they're not like everybody else. And they use Dennis Rodman. I was just going to ask if it was Dennis Rodman. Yeah, Dennis Rodman is the example that they use in their ultimate team player. Yeah, and it's really cool in the documentary they talk about.

He managed him. I'll use one example without spoiling the whole show that I thought was so unique and I didn't know that I've actually read Robbins book I've read Phil Jackson's book and I didn't know this part. They used to let so Rodman comes over he was first with the Detroit Pistons so a little backstories of the non sports fans like South can get an idea what's going on here Detroit Pistons were like the bad he was with us were the bad boys right and Dennis Rodman was drafted by them and they were known for thrown elbow starting fights and being the bad boys of Of the league was Charles Barclay on that team no, he was not okay So I decided to throw a name in the people now. No, I know names. So did it. Dennis Rodman

It Dennis Rodman is this like wild child that goes to San Antonio. He's dying his hair He's rebelling he dates Madonna goes like he like completely goes off the deep in that way of like expressing himself stressor before it was cool. Right. Exactly. All that stuff. And the bulls decide to take him to bring him on. And there's this like, oh my god, are we really going to bring this disaster?

And he, Jerry Krauss, who was the GM of the bulls knows this brings him over but he knows that Phil Jackson has the ability to manage and manage and lead him. One of the things that he allows him to do, Rodman comes after like this, they're on this streak when Scotty Pippin was out and injured and he is like busting his ass. He's setting all kinds of records with rebounds and killing it and just he's known as a war corps, right? And he comes to fill Jackson. He's like I need a vacation and he tell and middle of the season and tells no Yeah, middle of the season he tells Phil Jackson that and and then tells Michael Jordan that and Jordan's like what the fuck Vacation I need a vacation vacation and Phil Jackson actually goes. Okay. All right. All right, Robin 48 hours

You know, he's I need to get I need to go so more. I'm going to Vegas. And so they talk about in the documentary, Jordan's rolling his eyes. I can't believe like in the middle of the season, we're giving this kid the right to go on vacation. And true shit, he goes for 48 hours. He doesn't return for like a week, dude. Yeah. But the way they handle him, because he comes back, and when he comes back, he's like leading everybody in practice out hustling everybody Busting ass and so like kind of the moral of the story is that you know when it comes to work and it came it comes to like playing as a team and and being there for You guys like they get allow him that latitude and I think about that in our own team like we have people on our team that are different Personalities and yet we are so cohesive the way we run

and we don't shy away from having internal conflict and struggle, we just manage through it and allow everyone to be their individual selves. I think that's a lot of the success. Now I read that Rodman had sex with Carmen Electra on the practice, the basketball floor, what is that called? The court wouldn't doubt that.

I read that that, that was the thing that they had. Oh, so Carmen Electra was the, was the, his girlfriend and was the girl who he hooked up with in Vegas when Phil Jackson and Michael Jordan got on a plane to go get him from Vegas. They walked in, they bang on the door, she freaks out, covers herself in the sheets so they can't, so they can't see her and they pull them out.

And Jordan says that he won't disclose what else was going on in the, and they they pull them out. And Jordan says he won't disclose what else was going on in the end of the day to sell them out. Well, Rodman's buddy in North Korea, do you guys hear it? I think he might be dead. Kim Young-ju. I heard you say it.

But yeah, I didn't. Kim Jong-un. Kim Jong-un, I don't know the story. I guess they were operating on him. And because the surgeon, the North Korean surgeon, this is the story is not used to working on obese patients because he's the only obese person in all of North Korea because everyone else is starving.

Apparently he was in a vegetative state and the rumors are that he died and now his sister's gonna take over. And the internet's going ape shit because his sister is pretty. So now everybody's going nuts over his sister potentially. I did not hear any of this.

Yeah, so this is the rumor, but apparently he was in a vegetative state or dead or his dead and now deadness robman was huge news was invited to North Korea by him because this Kim Kim, the leader is was a huge fan of basketball in the NBA and he went there when he came back. He was like, time out. How great of a guy. I think you just, you know, he kind of pumped the brakes or whatever pumped his tires a little bit.

I did not know that, I didn't even hear that. Oh, that's crazy. So he might be dead. You sure he's not just setting the table for like a resurrection and making me even more. Cause he's the one that claims he doesn't shit, yeah, cause he burns the dinner. He all backed up with, yeah, yeah.

This is just all, No, no, this is the story right now that he was in a vegetative state. He's gonna rise three days later, why? Oh, yeah. I am your great, after that story before. that he was in a vegetative state he's gonna he's gonna he's gonna rise three days later while he's I am your great after that story before yeah yeah

we call I'm going for everything that's what today's calls brought to you by Max and the ball like if you're looking to maximize your overall muscle and strength Max and the ball is the perfect place to start! With a full 30-day money back guarantee,

there is absolutely zero risk! So what is your waiting for? Go to mindpromidia.com and get started today! It's the Bologna F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F**king F** Quick, quick. First question is from J. Rosen 10. What are the best exercises for training obliques? Oh, for some reason, the obliques, it fell out of favor to train, actually I know what the reason is. You'd love to talk about this one. Yeah, idiots in the,

side bend, physique, and bodybuilding world talking about how training your obliques will make you get this huge waist and whatever. Sizzardum is the thing I've ever heard of my life. Now, maybe them because they're so massively muscled and they're on tons and tons of gear, maybe that makes for it since for them, but for the average person, there's no truth

to the sweats, whatever. If you look at ancient sculptures from the Greeks or the Romans, and remember back in those days, they didn't have bodybuilders to sculpt, they base their sculptures off of their gladiators and their athletes and what they saw to be high performing athletes.

And what you'll notice in all of them is all of them have well developed obliques. Obliques are some of the most important performance muscles that you can have, and important stabilizer muscles that you can have. As an athlete, your obliques are what give you a lot of the power to throw punches and balls and kick and run and twist and all that stuff. So very, very important muscles to try. I'm always skeptical of somebody I see like that's really shredded and cut

and doesn't have pronounced obliques and like you're not that strong. You're guaranteed. Well, it's first of all, it's probably one of the more underrated muscles right under on your body. And to your point too, it's if you or somebody who can deadlift or squat a lot of weight, it's a stabilizer.

I mean, so those ones will naturally get developed if you do a good job of doing that. So to your point, Justin, like, yeah, it's an obvious sign that someone isn't that strong. If they have really weak obliques, even if the rest of their body looks really developed. My favorite exercises for obliques, now I have favorites that are more of a sculpting developing exercise, and then I have favorites that are more of a performance exercise. Now, I didn't play basketball on football and baseball, but I did do judo, jiu-jitsu, and wrestling, and I did train my obliques from an athletic standpoint as well. So let's start with the sculpting exercise.

I like cable chops, cable chops coming from the top, the side, from the bottom. When I'm doing them from a sculpting standpoint, it's controlled. My bottom part of my body is stabilized. And I'm developing my bleak, you know, similar way that I would develop my biceps. I'm doing reps, controlling the repetition, trying to feel the bleak stretch, stretch, and squeeze. Now, from a performance standpoint, I'm doing those exercises explosively, and I'm pivoting off my feet. Now, I'm chopping quickly, or better yet, I used to like to do this with bands. Bands was my favorite way to do these explosive type chops. So, I love to do that with med balls. It gets a wall. Yeah,

thrown against the wall. There's just so many explosive power type movements you can do like that that have so much carryover and translate so well to athletic pursuits. I also really like What was that one called? It's it's the one where you have like a counter rotation? Well, yeah, not just that not just anti-rotation rotation, but also like Russian twist the landmine. Oh, yeah One of them will stick yeah, no the land landmine rotations to because then as I'm keeping it in tight I can really emphasize my obliques to stabilize that waves on the eccentric part Definitely. I'll cable cable chops for me because you can you can use cable chops either as like a heavy slow grinding

strength training tool or you can use it explosive kind of similar. You're saying like with the med ball. So wood chop I mean wood chops is what we call it or cable chops I think are the best. I mean, that's my favorite for developing them specifically, but just incorporating rotational and anti-rotational movements. So I mean, even you can take something like a dumbbell row, right? Single arm dumbbell row. And you can throw, especially because if you're pretty strong, you can row a pretty good

amount of weight on that. And if you actually throw some rotation in there, you'll probably be able to row even more. So, I love doing that as like a rotational movement. And you get an obliques involved in that a lot when you're doing that. And then, of course, too too for isometric, you know, farmer carries will basically, you know, like if you do that for the suitcase carries, so you just do one side and you really isolate

and you know, focus on really like keeping your body and good posture as you're walking with that kind of weight. It really, you know, has as a good effect. Well, I'll tell you yet, you know, when I did, because I followed the map strong program and it. Well, I'll tell you, you know, when I did, because I followed the MAP strong program, and it's a, there were farmer carries, heavy farmer carries in there,

and that was the first time I'd ever done them consistently in a workout, and I could not believe the muscle that I put on my back, my forearms and my core. My core got so strong from doing, just even not even doing a suitcase carry, just a both hands, I'm in a trap bar, and I'm doing heavy walk while I'm bracing my core.

Think about that too, how your arms have a propensity to just slightly move. And so all these little tiny movements, you have to be able to stabilize and have that anti-rotational effect. So if I'm moving forward, I don't want my arms to swing. I want to keep my core in place. I want to be able to brace properly.

So your obliques are fired up like crazy. Next question is from Marissa Lane. How do I fix duck feet? I not only have external rotation when I squat, but while I am walking as well, is mobility work enough to get to the point where I am walking naturally with my feet straight? Yes, mobility work can make a... Can we also fix duck lips? You have that, that would be proud of it. I'm walking naturally with my feet straight. Yes, mobility work can make a difference.

Can we also fix duck lips? Yeah, that's a big problem. I'm pro duck lips. So, thanks Adam. So obviously like it sounds, someone's feet turn out. Now I've worked with a few people where this is a big problem. All of them were dancers.

All of them had a background in ballet or dance, which actually emphasizes that external rotation. The other people that have worked with that have this type of a problem, didn't have it as severely, but it came from having collapsed arches, flat feet, just poor ankle mobility. So if your ankle doesn't have good mobility, your feet will naturally wanna turn out

to make up for this problem. So this is typically an issue that either starts at the hip where your hip doesn't internally rotate very strongly or more often than not, unless you're that dancer, it comes from weak feet and ankle mobility. If your feet are weak and they don't have the strength, because if you look at, if you were to Google right now, foot anatomy or foot muscular anatomy,

you would be very surprised to see that there are lots and lots of muscles in the foot. The foot is not just a rigid extension of your leg. It's not like you're standing on a stilt or something like that. It's supposed to be very active. And if those muscles aren't doing what they're supposed to do, it's gonna throw you off.

And a good way to look at this is like the wear and tear and see where you're really calising and where you're putting most of your weight on your feet. And that's one thing that I know Dr. Brink helped to kind of highlight that triangle of pressure that you really want to see if you can maintain and train your body to stabilize in that direction a little bit more. And that's, you know, typically where you're the tongue of your shoe and then your big toe and then, and then, and then your, your pinky toe and kind of dispersing that force between all, all three of those points. So this is exactly, I'll tell you what I would do with a client. Every time before we work out, this is what it would look like. I would do

90, 90 work for the hips. I would do combat stretch for the ankles. Then I would take you barefoot, squeeze a basketball, and really concentrate on your feet the way they're planted on the floor, like Justin's saying, that triangle, and squeezing the basketball and doing deep, as deep as squats, as you can, holding it, squeezing the basketball between your knees, while you work on just the mechanics, between that priming, so if you do those two for the priming movements, and then go in and use that for your strength training as work on that, and that is what I would have my client do that

all the time until we start to work. That's a great combination. Short foot is another exercise. If you're having trouble activating your feet, there's a movement called short foot. And essentially what you're trying to do is you're trying to squeeze the muscles in your arch. It's almost like you're trying to create a stronger arch

in your foot. That'll help you connect to that position. Then when you do that last exercise, Adam talked about where you have the basketball between your legs. That's what you're trying to do. You're trying to activate your feet. Then do your squats. That's a great combination.

Next question is from May Punk. Why would my weight go up a couple of pounds after I started fitting into my clothes differently? I clearly look like I'm losing weight, but the scale is not reflecting that. I've been doing maps anywhere. This is a beautiful place. Yeah, what a great problem. You're winning. This is exactly what you want. Your weight, remember your weight represents just your whole body. What's on your body? How much it weighs? So, to be more specific, if I cut your leg off, right, you're going to lose, I don't know, 20 pounds. Are you happy that you lost 20 pounds? Because you lost your leg, of course not. What you're experiencing is more muscle on your body and some fat loss. Now why does this look like you're losing weight? Because body fat is more volume-ish per pound.

So to give you an extreme example, right now imagine a pound of iron. Imagine what that would look like. A pound of iron would look like a small ball, right? Now think of a pound of cardboard would look like a small ball, right? Now think of a pound of cardboard. It's a lot bigger, it takes up more space because the cardboard is in his dance. Now fat and muscle aren't that extreme in terms of their difference,

but it's enough to make a big difference to where if you gained four pounds of muscle and lost, you know, two pounds or three pounds of body fat, the scale is gonna show that you're heavier, but your body's gonna look leaner and you show that you're heavier, but your body is going to look leaner and you're going to feel differently when you put your clothes on. Well, here, I'll give you exactly what we used to have in the gym, so you want a good visual.

If five pounds of muscle looks like a softball and five pounds of fat looks like one of those fire logs, I mean, that's the difference. So if that's what they should, so that's a massive difference. So as you lose that body fat, you're gonna, it's gonna come, it's gonna condense the inches, right?

So your waistline will go down, but the scale may stay the same. And honestly, this is where I wanna be with every client. I, my goal, whenever I, no matter what their goal is, body fat reduction, muscle building, just being healthy, I am looking for them to start to see like their waistline tighten up, they get stronger in the gym,

but our scale staying right about the same. Because I know that we're having a nice exchange. We're losing about two or three pounds of body fat and we're gaining about two or three pounds of muscle. Scale is saying the same, but they are seeing a difference in the mirror, they're seeing a difference on inches on their waist. That means you have a very nice balance of your training and nutrition regimen. Means you're right on the right on the pace.

In Maps Anywhere, even though it's a program where you're not using barbells, dumbbells, and machines, because it was designed for at home use or, you know, to work out anywhere, is a still a very effective muscle builder. If you follow maps anywhere, you are going to build some muscle, which then speeds up your metabolism. So, if you stay on this path, if you have a lot of body fat to lose, and this is blowing you away, why do I look leaner and I'm getting weight on the scale, I still have 30 pounds to lose, stay on track. Stay on track, you're going to start to lose body fat in your hurry, especially now that

you've built some muscle and your metabolism's faster. You know, when I was back in the day, I used to, this was a way that I would sell resistance training to clients, especially early days of personal training, because back in those days, women in particular were very apprehensive to lift weights. So I had this female trainer that worked for me, her name was Homerra, and she was built.

She was lean. She was very toned and sculpted. You know, nice legs, glutes, delts, arms, most women who came into the gym would point around and say, wow, that's what I want to look like. So what I would do and I would talk to women about lifting weights is I would page this trainer to my desk. Then I'd have Homerra walk up to the to the potential client and I'd say, okay, I want you to guess how much I used to do the same thing. Yeah,, okay, I want you to guess how much, I used to do the same thing. I'd say, I want you to guess how much she weighs.

And every single time they would say, oh, like 105, 110 and I'd say, okay, Homeru, how much you weigh? 140 pounds. And they would be blown away to the point where we'd have to walk over her scale and weigh them. And then I'd say, see, she's muscle and she's lean and that's how you want to look. So let's not worry so much about the scale.

Let's put some muscle on your body. It'll let you eat more food, so now you can stay leaner, easier. You're stronger and more mobile, and oh, by the way, you'll look better anyway. Next question is from Jessica Arkebeck. How much meat is too much? Can you overdo it?

Does your body get too efficient with a certain daily step count like it would with long distance endurance cardio? It's too much when it becomes need-o. I think we need to clear some things up because we started talking about neat more than anybody I know in the space a long time ago and there's a little bit of blurriness here, right? Neat is technically non-exercise, so it's things that you just would naturally do. Actively walking would actually technically fall under the movement or cardio, it wouldn't necessarily fall underneath.

Can you do too much neat? No, you can't do things that are naturally creating movement and calorie burn throughout your day because it's such a low level of intensity. It's not exercise. So you can't do too much neat. I guess you could technically do too much walking. I mean, if you were walking so much that you're burning so many calories and you're under consuming, you're going to send calories and you're under consuming,

you're gonna send a signal to the body to become efficient with those calories and potentially slow the metabolism down. So it really depends on how you're fueling your body. It depends on your goals, who you are. If you're moving too much, is it hurting your joints? Is your goal maximum muscle gain? That's a different answer than if your goal

is just overall health, which is different than if you want lots of endurance. Like it really does depend on the individual. Plus, I do wanna make this point here, there is a certain amount of cardio or neat or whatever you wanna call it, that will actually help your body also build muscle. Cause I don't want people to think the opposite,

what I don't want is people to think, oh my goal is to build as much muscle as possible, therefore I'm going to avoid all cardio and all activity. That will also reduce muscle building because some form of cardiovascular activity or amount of cardiovascular activity is going to improve your health, which will then improve your body's ability to build muscle. Like for me, for example, who, you know, you're classic, you know, Ectomore, for, you know, when I was growing up, it was hard for me to build muscle. You know, I used to be afraid of any cardio.

Like, don't do any cardio. All I'm gonna do is lift weights. That was actually a mistake. I had to do some to maintain my health, to have good health, which would then help my body build muscle. And I've noticed now that if I just lift weights, I don't build as much muscle than if I lift weights

and incorporate some form of cardiovascular activity, whether it's walking or hiking. But what's too much, I mean, it all depends on the person, the goal, you know, what you're looking to do with your body. If your goal is to have lots of endurance, you're going to do way more of this stuff than if your goal is to build maximal muscle. And if you want great health, it's probably best to do some form of walking or cardiovascular activity every single day.

Yeah, I think, I mean, if I'm getting too much activity per day, you're going to know that, like, if I have a really rigorous job, if I'm constantly on my feet, I would definitely make sure that my nutrition is supplementing that. And so I'm getting adequate nutrition to kind of, you know, help along that process. Cause that's one of those things. It's daily activity is gonna be a constant that your body's gonna end up adapting to anyway. So that's something that's like,

you gotta kind of, you know, take that into consideration along with your training program as well. I've never had a client ever, ever, ever do too much walking. So you could pretty much, as long as you're being fed, and getting adequate macro nutrients, you're hitting your basic macro nutrient targets, 99.9% of the time.

Most people don't walk enough. Right, I'm advising more walks, more walks, more walks, take more walks, especially at a time right now with COVID and most people being in shelter and place. So it will be really tough to overdo something like this. Yeah, for me personally, and I like resistance strains, my favorite form of exercise, in other words,

you know, my goals, they change, but what do I like the most, right? I like to be strong, I like to feel like I have some muscle on my body, they change, but what do I like the most, right? I like to be strong. I like to feel like I have some muscle on my body. And I have found for me that the ideal amount of steps every single day to accomplish that is anywhere between 12 to 14,000 a day. Most people don't even get a half of that, right? And that's for me, who's always likes to be strong and muscular.

If my goal was endurance or stamina, it would be a lot more than that. So just to give you a little bit of a reference, in terms of my personal goals. And with that, go to mindpumpfree.com and download all of our guides, resources, and books. You can also find the three of us on Instagram. You can find Justin at Mind Pump Justin.

You can find Adam at Mind Pump Adam and you can find me at Mind Pump Sal. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy about Mind Pumped Adam and you can find me at Mind Pumped Sal. Maths Performance and Math Sustetic. Nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints in over 200 videos,

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