Mind Pump: Raw Fitness Truth - 1366: The Benefits of Gymnastic Ring Training, Training for Performance Over Aesthetics, How to Program Full Body Workouts & More

Episode Date: August 26, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about gymnastic rings, good performance goals to focus on, the primary and accessory exercises to program into a full body training routine, and their thoughts on bootcamps. Adam versus the bear. (6:30) It smells like a campfire in the bay area. (20:01) Updates on the evacuation notice for the Andrews family. (20:47) Putting things in perspective. (30:00) The online market is exploding for trainers. (37:09) A conversation surrounding the value of going to college and how statistics are misleading. (42:43) #Quah question #1 – What is your opinion on gymnastic rings? (50:14) #Quah question #2 – You guys often push to achieve performance goals versus aesthetic goals. What are some performance goals that I can focus on achieving, such as greater mobility or strength goals? (54:33) #Quah question #3 – If you were programming a full-body routine, what primary exercises would you build it around and how would you rotate in other accessory exercises? (1:04:41) #Quah question #4 – What are your thoughts on boot camps? I’m a trainer who focuses more on one-on-one training, but there are other trainers in my gym who do more group HIIT training. My concern is that the average person has high stress and performing these high-intensity exercises is only exacerbating that. I am supposed to be taking over some of those classes, but I worry that they are doing more harm than good. (1:12:56) Related Links/Products Mentioned August Promotion: MAPS Performance ½ off!! **Promo code “GREEN50” at checkout** Visit Butcher Box for this month’s exclusive Mind Pump offer! Imagine if you were born in 1900 Join the Revolution in Nutrition Coaching – NCI Certifications x Mind Pump Google's Plan to Disrupt the College Degree Is Absolute Genius Mind Pump #1282: The #1 Key To Consistently Building Muscle & Strength (Avoid Plateaus!) Stop Working Out And Start Practicing – Mind Pump Blog 3 Turkish Get-Up Variations - Tutorial with Kettlebell Master of Sport Add Windmills to Your Workout to Increase Your Deadlift Strength RGB Bundle | MAPS Fitness Products - Mind Pump Media MAPS Prime Webinar Mind Pump Webinar Mind Pump Podcast - YouTube Mind Pump Free Resources People Mentioned Marlon Shamell (@shamell_fitness)  Instagram Grace Barga (@gracebarga)  Instagram Max Schmarzo (ATC/CSCS/MS) (@strong_by_science) 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. Saldas Defano, Adam Schaefer, and Justin Andrews. In this episode of Mind Pump the World's Favorite Podcast for Fitness Health and Entertainment, you're a favorite podcast. We answered fitness and health questions, so we have people who listen to the podcast or watch the podcast on YouTube. And then they ask us questions on our Instagram page,

my pump media, we pick the best ones and we answer them. But the way we open the episode is with an introductory portion. This is where we talk about our lives, we tell stories, we talk about studies. Today's intro portion was 45 minutes. After that, we answered the fitness questions. By the way, if you wanna get some timestamps on what we talk about throughout the whole podcast, you want to fast forward to your favorite part, go to myimpotpodcast.com.

But for the rest of you, if you want to enjoy the whole thing, it's the best way to eat my pump. Listen to the whole thing. Yeah, nose to tail. Start from beginning, go all the way to the end. So I'm going to give you guys a breakdown right now, right? We open up by talking about the reverse goldy lock move that Adam did up in Tahoe.

It's not a sexual move. This had to do with bears. Yeah, bears. I hate those bears. Then we talk about barbecuing outside here in the Bay area. If you live in Northern California and you walk outside, be careful, don't breathe too much because there's a lot of smoke.

You'll get a nice rotisserie. And so I was thinking about barbecuing outside and just naturally smoking my meat. Now, the meat that I'm talking about is from butcher box. So butcher box delivers grass fed, high quality meats to your door. So if you wanna eat meat that's higher in the better essential fatty acids, omega-3s, has better nutrient profiles,

better for the environment, animals that are treated better, but you don't want to spend a ton of money like when you go to Whole Foods, go to butcher box. They locally source it, deliver it to your door, eliminate some middlemen, so it's less expensive, and the best quality. And because you listen to Mind Pump, we have an exclusive offer.

We're gonna hook you up. Just for you, if you wanna check that out, go to butcherbox.com forward slash mind pump, check out the offer on the page. We think it's gonna blow your face off. Then Justin talked about his crazy weekend, he got evacuated from his home, because he lives in the Santa Cruz Hills.

So we talked all about that. Can I get a win? I talked about the baby shower that we threw over the weekend for my wife. She's having a baby soon. Yeah, that's exciting. Then I talked about one of my trainer friends who is now moving to the online market

and is finding extreme success. Now if you're a trainer and you want to do that, one of the best places to go and get educated to learn how to do that is NCI. They have so many different courses and certifications on helping you become a better online trainer through nutrition coaching, through working with people's hormone imbalances, food intolerances, and much more. NCI, the owner of NCI is a good friend of ours. So he gives us the best discounts and deals offered anywhere. Okay, so if you're a trainer, go check this out.

By the way, if you're not a trainer and you want to learn some free stuff, go check this out too. Just go to NCIcertifications.com, forward slash mind pump. There is a ton of stuff on there for free. Free courses, free classes, totally free, just for mind pump listeners. And then we finish out the intro by talking about college versus experience. Then we got into the fitness questions,

fitness and health questions. The first one is, what is your opinion on gymnastics rings? The next question, this person says, you talk a lot about performance goals over aesthetic goals. What are some good performance goals I should focus on? The third question, if you were to write a full body workout routine, what primary exercises belong in there? What would you build the program around?

And the final question, this person wants to know what we think of bootcamp workout classes. Also, this month, all month long, one of our most popular maps programs, maps performance is 50% off. Now, this is a muscle building fat burning metabolism boosting workout program that utilizes traditional exercises and non-traditional functional exercises. In other words, not only are you going to get great results, but you can have a lot of fun while following this workout. Also, by the way, for all of you out there who don't have access to a full gym or to barbells and barbells and squat racks, you can actually follow

maps performance with just the dumbbells. So if you have gym access or you have a full home gym, you can follow it as we originally wrote it. If you just have dumbbells, there's a mod included for free that takes you through the whole workout with just dumbbells. Of course, in the program, there's exercise demos. So you log in, you look up the exercise, and we teach you how to do the exercise perfectly. We also tell you how many reps and sets

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That's green 50 with no space for the discount. T-shirt time! And it's T-shirt time. Oh shit, Doug, you know it's my favorite time of the week. Oh yeah. Very light reviews this week. We only had like eight total reviews, but we do have two winners.

Well, look, hold on real quick, that listen, if you want a really, really good chance at winning a free mind pump t-shirt, because the chances are really good, go to our Facebook page, leave a positive review there, or go to iTunes and leave a positive review there and then what Doug does, he goes through and he picks the ones that he likes the best.

And then you win a t-shirt, it's really easy. Yes indeed. So the winner for the Apple Podcast is just in case and for Facebook we have Rebecca Mensa. Both of you are winners in the name I just read to iTunes at minepumpmedia.com, include your shirt size and your shipping address. And we'll get that shirt right out to you.

Adam, we're on. Yeah. Now you can tell me finally what the hell have it on our side. Yeah. What the heck happened, dude? I've been waiting to hear this. Well, first let me tell the audience what I'm talking about. So Adam goes up to, you know to Tahoe to stay at the house

and he's up there with some family. And we get a video sent to us in our group text. And the video is Adam, he's got obviously angry, you can hear it in his voice, he's got the angry tone. And he's walking into the house, the door is open and there's protein bars on the ground, wrappers, then he keeps walking in, there's like meat sticks and jerky all over the place.

Organic valley wrappers everywhere. Yeah, everywhere, you see, and then he points to the wall, there's like a scratch marks, and then you realize a bear broke into our house, and it looked like there was food, first of all, there's a very muscular bear somewhere around our house now. It just looked like you got into all the supplements and all the, yeah.

So what happened? So the funny part about all of this was that it wasn't until late that night. So afterwards, we're sitting by the fire and my mom, I got this the first time all of my family's been together up there and so I got a big family. So everyone's like, I'm talking back and forth. And my mom finally, silence is there, but it's just like, son, son.

I want to hear the bear story. Like, tell me what happened and how that went down. So they weren't there when you walked in. Not my mom. So what happened and what I didn't realize, that was what was funny about this whole situation was, I actually didn't realize how fucking scared I was until I retold the story. So my adrenaline was going so much

because of the situation. So I pull up with Katrina and right behind me is my sister and my sister's got four kids. You know, and three of those kids being under the age of five. So she's got three little ones. I've got Max and Katrina and we all pull up the same time. When we pull up our side breezeway door is wide open. So right away, I'm like, oh shit, I jump out real quick. I tell Katrina, hold on, wait. And I go running up to the door. As I walk up to the door, I see that there's a peanut butter jar that's completely empty, that's outside, and then right at the edge of the door is the protein bars like you're talking about.

And so I look back and I yell at my sister, keep don't let the kids come in yet, hold on and I tell everyone to hold on and I start to walk in. And so I'm retelling the story, and as I'm retelling it, like I'm getting scared, telling them, but I'm like, oh shit, I was fucking scared. I didn't realize I was scared because my adrenaline was going so much to make sure that all the

kids and everybody was safe. But if I'm walking in, here's the thought that's going through my head. We have, we have, like, what I thought was the super alarm. I mean, Doug has put a sensor in every room at every angle so that, like, if a frickin' raccoon crawled in there, it should go off. And so I'm going, why is our alarm not going off? And I know it was set, and I'm thinking to myself as I walk in the first door

and I creep around the corner, this motherfucker could be in there right now. This looks like it's fresh, what could happen, and maybe the alarm hasn't gone off. So every time I come around the corner, I'm looking back over my shoulder, I'm looking to the side, and I'm like tiptoeing in to be as quiet as I possibly can,

and every time I come around a corner, that's because you want to do a surprise of air. Well, smart. Well, I certainly don't want, and here my brother, I'm telling the story and my brother who's grown up in Truckee, and he's like, why didn't you get in the kitchen and just start banging some pants?

I'm like, yeah, that's a real good idea. I thought about that. Start slamming some pants together while I'm in the middle between him and the door getting out. Like that is not as you're gonna escape. Exactly, that's why I am creeping. You don't wanna come in yelling when you're that you're coming in the exit.

You're gonna run right by it. Yeah, yeah, it's like a freak down. Run over me, right? So that's what's going through my head as I come in. I'm coming in the exit. You're gonna run right by it. Yeah, he's like a freak down. Run over me, right? So that's what's going through my head as I come in. I'm coming around each corner, and every time I come around a corner, there's more like food and stuff. We had, I-

Did you get into the crate team? He got into everything. He got the crate team? So we come, I swear man, there's war. When I came in the laundry room, I don't know if you guys remember, but I had just brought up. So Paleo Valley had shipped two boxes to us a box up there and a box to the studio.

And we had probably 40 pounds of beef jerky in this big old, huge Costco-sized bag. Score. And he ate half of it. So he literally just probably- He ate it to the laundry room, probably sat down eight, you know, 20 pounds of beef jerky. And then he made it to the laundry room, probably sat down eight, you know, 20 pounds of beef jerky, and then he made his way into the kitchen,

and he opened up all of our pantry doors, pulled out all the syrup and peanut butter and all that stuff. Then he went into the pantry room. How did he open that? So here's what this is the point. I'm like tripping out on this. First of all, how did he learn that? He didn't just, their ability to open shit is crazy.

Like, yeah, there was a pot. He opened up the freezer door and closed it. He opened up the oven door and closed it. What? Yes. Dude, you can see there's a little bears in the vault. We need to pause for a second. Okay, a bear gets into our house,

doesn't set the alarm and is opening and closing things, they have really up their game. So what is going on? Probably slept in your head. And so check this out. So I'm standing in there. I called Doug. And I called Doug first,

because I'm tripping out why the alarm doesn't go up. Why I called Doug, I get Doug on the phone, and I'm cursing about what I'm looking at. And then the alarm goes off. Why I'm in the middle of the kitchen. So it's going off from me being there. And now I'm like, Doug shut the alarm off. I'm telling him to shut the alarm

and I'm like looking everywhere. There's fucking footprints that go up our stairs. No. Yes. Are they big or the big paws? Yeah, they're big paws. So I left one in the pantry so you guys could see. So there's a paw print where he went.

We should frame it. Yeah, I know my brothers, I'll leave that. It's a cool little thing to leave on there. I'm like, okay, so I left it. A little warning sign. Right. So there's the alarm, the alarm, the shut, shut the alarm off.

And I'm like listening intently. Now I realize like I'm, I've been in here for about five or six minutes and I've got my family all out in the driveway. So I'm like, okay, I'll finish doing the house, looking over the house after I go tell them to stay in their car. Like, so I go running back outside,

tell all the kids, get back in your car, wait until I've like surveyed the entire property before you guys come out because I don't know if this thing is somewhere in the house yet. So, and this is where the going up the stairs was by far the scariest because there's paw prints, they go up the stairs and the arms already been set because I've been walking around something and is this fucker like upstairs?

And you have no idea what you're going to see in the corner. So I'm like creeping up the stairs and you know the the wing where we have the room on the left and the room on the right up there on that side. So that's where he that's where the paw prints go and I go up there and I'm like definitely scared to death to look left and look right. Now do you have a plan like if I see a bear I'm going to so I'm going to jump and so this you know this is what I'm thinking. But even though it's probably not a great plan,

I'm like, okay, I'm so deep into our house and I'm up these stairs and if I see him and he sees me, like my thought is I'm trying to peek and see him so I can sprint back out before he sees me because if I see him and scare him, it's basically a race between him and I out the door. Like, I don't know if I want to get into that race. So, bears are pretty fast.

That's my thought is like, okay, can I have a pulled hamstring? Yeah, for dead bears. Yeah, so I get up there, no bear. He's not in the house. I check in and up, checking the entire house. He's not there, come back in and tell the kids come. But I mean, the house was just a disaster and paw prints all over.

He's shit in our dining room. Needed shit. Yeah, he's shit twice in our dining room. But it actually wasn't as big as what I thought it would be for a bear. So they were like little like, yeah, driplets. I think he's in there. I think 20 pounds of beef jerky

gives you a bit of diarrhea. Oh, he got constipated from the protein markets. I think he's in there. I think 20 pounds of beef jerky gives you a bit of diarrhea. Oh. He got constipated from the protein markets. Yeah. Or the plastic that he took down with it. You know what I'm saying? So I'm assuming you live in shit in our house man. I know an asshole.

But he came back, dude. Wait a minute. He came back. Okay. What do you mean he came back? So that was that night, right? This is not cool. I don't like this.

So get everything all cleaned up. Now, I'm like, and I'm telling my family, like, you know, he scored big. So he's coming back. Like when a bear goes somewhere and he eats till he's full and leaves food, like there was still plenty of food there. I mean, he ate that much food and then took off.

That means he was satisfied. He went back home and he probably slept. I mean, he ate that much food and then took off. That means he was satisfied. He went back home and he probably slept and when he's hungry again, he knows where he's coming. So there was this like, okay, there's a good chance. He's coming back. So I'm like constantly telling everybody, you don't put everything away, lock everything up.

So it's like, I don't know, I wanna say it's like nine o'clock, nine or 10 o'clock at night, and I'm cleaning up after dinner and we had I Did a beef short ribs, you know, and I'm cooking for 13 people So I had like you know 14 pounds of short ribs and so that was outside on the grill So you will yeah, that was what the calling right right? So he and then I you know through took out the trash and everything Well, I'm on my like second load of trash you know, through, took out the trash and everything. Well, I'm on my like second load of trash,

and I go and I open up our trash door, and the fucking backside is open up, and the trash can's fucking open, and it's taken out. How did he open? He can open the lever and open the door on the bear door on the back. He's set up a bit. So he opened that all up,

and I must adjust, we must adjust, missed each other. And so, and that's pitch black outside. By the way, we must adjust, miss each other. And so, and now it's pitch black outside. By the way, we didn't until this weekend have any like real good flashlight. So I got my iPhone light. I'm like walking outside, right in his eye. Yeah, I'm like with my little iPhone light trying to look around and see if the,

and you can hear shit, dude. So he's either moving on or he's dragged some, and so we had trash dragged all over our fucking property Oh my god that I and that I'm picking up in the middle of the night with an iPhone flashlight You know it's so yeah, dude, so I can't believe though that this fucker is this smart that he can open up the levers and and they know how to open car doors Dude, I talked to my cousin, so my cousin lives up there. And he said that they're very smart. They know how to open doors, they open car doors,

they know how to peek into a window to see if there's food before they make their entrance. And apparently this one doesn't know is how to not set off an alarm. Yeah, what is it? Open peanut butter jars. Yeah, what? Yeah, the peanut butter jar was completely not destroyed.

It was unscrewed. It was unscrupely lined up. And licked clean inside. Well, so what he said Yeah, what? Yeah, the peanut butter jar was completely not destroyed. It was unscrewed and licked clean. Well, so what he said is, is if you, he said, if you live up here, you have to have either the electric mats or the wire that goes around, he goes, you have to do that, especially if they find food in your house. Well, once they, yeah, figure it out. Cause bear break ins happen all the time, apparently. So they do this all the time with a break in.

So actually I have my sister going up there on Tuesday to do some stuff with Doug with the ADT to make sure all the alarm stuff is, I mean that's the first and foremost, our cameras need to be armed, which they were not armed, and our alarm needs to be made sure it's set perfect. So like even a small animal crawling

or what would that would go off. So obviously something wasn't set perfect. So like even a small animal crawling or what I would that would go off. So obviously something wasn't set right. So 80T is, you know, getting an earful from us for sure. And so I'm going to have her do that. And then the other thing they say is ammonia. So you buy where the where the trash stuff is. If you pour ammonia on the ground, he won't come near it. Really? Yeah. This this scent of it will keep him will keep him off of it. So I'm gonna have her dump ammonia and your pistol around there.

Because there's nothing you can do about the trash because the trash is on the outside part of the house in that little bear box or bear room, whatever you wanna call it. And you know, we have a bunch of people like I did and you have ribs and things like that. Boy, I'm sure that smell. Well, you gotta lock it, right?

And then unlock it when the garbage guy comes or whatever. Well, that's the problem, right? We can't dead bolt it on like when we leave like I left. So if I dead bolt it, then the trash guy can't take the trash out on Wednesday. So you know, there's this like maybe there's a special door knob or something that you can put, you know, I mean something that's not easy to open. Well, I think the key is they don't have opposable thumbs right. He's gonna he's just kidding. He's just kidding. He's just gonna use gloves. Well, we have we have this little, this little latch thing on there.

So we'll see if that helps. I mean, the cameras are now in like Doug and I all morning have been like, so a possum was going or sniffing one of the cameras in it. We need to talk to that bear. Just can you talk out? Yeah, you can talk out. Good, I want to tell them something.

I see him walking in. I see you, bro. You know, it makes me, what it makes me bear. When I heard that he didn't set off the alarm. I pictured, what was that movie with, was it Catherine Zeta Jones? Oh, and Sean Connery. Yeah.

Where there's the, In trapments, it's originally underneath the lasers. Yeah, there's like a alarm lasers and he's like, you know, getting in and squeezing in. Doing cat burglar, gymnastics, like, car wheel, bear wheels, you know, he's coming through yeah

he's a nimble bear speaking of barbecue did it catch fire for you? yeah yeah you know I like it all charred like that really? yeah I did a little bit the bottom cop fire yeah it gets a little fire and then it gets going so yeah when you

know how to work the flames yeah what do you do? what do you do? I mean I let it roll dude that's I like my meat charred like that the flames didn't get too big? no you just gotta manage it like Justin said you just gotta you know how do you do? I mean, I let it roll, dude. That's, I like my meat charred like that. The flames didn't get too big? No. You just gotta manage it, like Justin said.

You just gotta, you know, How do you manage it? You move the meat over when it's like going like crazy right there, then I slide it over the other side and let the flames come down, open it up, so it gets a little bit of air and starts to calm down and then you go back to that side. Like, you gotta watch your eyebrows.

Yeah, I was speaking to barbecue because you guys have been talking so much about, like, you and Doug have a smokers Yeah, and you smoke your meat really well. So I thought I just barbecue outside Yeah, I got the you know the the butcher box rib eyes or whatever and I'm like should I barbecue outside because the air quality out here Yeah, it says on this thing like adding to it is gonna do much. Dude, because I went outside in the morning, this is when, you know, it was when the fire

first started happening and I saw like, look like white soot everywhere. And it smelled like you're right next to a campfire, you know? So I was joking with Jessica, I was like, should I barbecue outside? I mean, I'm not, we're gonna get like a smoky flavor to the stakes because all this. Anyway, speaking of the fires dude Justin yeah you've been on my mind all weekend dude because you live up in that in that area Yeah, so what's the deal right in the thick of it's felt non-fire. I mean what's the deal it's starting to get like

Well, it depends on on the wind still because it's only like 10% I think contained at this point It was 0% for the for the last few days. And so we were just like, oh man, there's no way like our town's going to survive this. So like Boulder Creek is a little bit further up. There's Bonnie Dune and then it all kind of came down from San Mateo and it all sort of to kind of converge into our little like Valley. So once it like hits it, yeah, it's this cluster of three different fires that are going to converge.

I knew you had at least two that were coming together at your place, so there's three different ones. There's three fires. They have names like CZU Complex. CZU Complex. Because it's multiple fires converging. That's what's so crazy about this. Yeah, it's gnarly.

It was like, we were trying to see when we really had to evacuate because, to me, it didn't, we felt like we were far enough away from where it was all kind of the path of the fire was going, but we got the orders to evacuate and so. How did they give you the orders? Is it by your phone? It was on the phone and then we actually saw like,

we got emailed and we got notified from the Sheriff's Department and everybody else from down in the county of Santa Cruz, like this order that went over. It was basically our phone and then also our computers. But we were like, just, okay, what are we gonna do? Cause what do you pack? Like we'd pack the night before just like, if we had to leave for like a couple of days.

And we just tried to like grab like all the essential things that had any kind of like meaning or value to us. And you know, at this point it was like, there we started to see all of like you said the sit, but it was also like burnt leaves and burnt like debris was like falling down like black, like debris was falling on our property on our house. So all littering our entire neighborhood was stuff

and the smoke was so thick, it was starting to get like scary. So we were like, well, I guess, you know, now's the time. So we got like all of our stuff and like, so I have two dogs and then two kids and it's just like a lot of stuff to consider. And so I'm like, try to pack all the stuff in my truck and then in Courtney's car. And we still like, right now are like, oh my God,

we don't have this, we don't have that. We don't have this, like I left all the stuff there. And like we have to be out for a few weeks. We don't even know what it is. What a weird feeling it must be. I left all the stuff there and we have to be out for a few weeks. We don't even know what it was. What a weird feeling it must be. Curious to what was going through your head to leave your house, knowing that whatever you leave may get burned to the ground.

How do you, I'm going through my house right now in my head. Yeah, that's, I'm going through. It's so close. Yeah, what do I grab, right? I'm like, oh my God, first, definitely the stuff that's really expensive. That's a great value to it. Okay, things that have, like what do I grab, right? Like I'm like, oh my God, okay, first, definitely the stuff that's really expensive, like that's a great value to it. Okay, things that have, like I photos, like what the hell do you leave?

It's gotta be stuff you can't replace, you know, that's what I would think. Yeah, I mean, lots of the pictures and like I had hard drives and stuff that I had kept all like the digital stuff on, we grabbed that, but like, you know, jewelry, things like that, like stuff people gave us for like our wedding. And, but for the most part, it was just like a few clothes,

which I was pissed I didn't grab like all my clothes because I'm like, I'm running like basically, we're going up for the weekend. You know, we're going to go like camping or something. That's like what kind of clothes I have left. And I can't, now they've blocked and barricaded everything to where like we were gonna, Sunday we're gonna come back and try and grab more stuff, but we can't, like we can't even go back in,

they've blocked all the different roads. And I'm actually glad they've blocked all the roads because get this shit, right? So if you haven't lost faith in humanity yet, like there's people there that were looting everybody's stuff, like in our community. What? As we've all evacuated and lost their homes and everything, and there's people in their scumbags taking stuff from people. So they've actually caught a few of these people. What the fuck?

And put them in jail. And so there's an order now, like if anybody's there. Put them in jail where the fire's coming, right? Yeah. Dude. You want to go back in there and still be a shit for people? What a low life.

Dude, I don't know, man. Like I have such like a different perspective of people, you know, through like everything's happened this year. It's just like, I can't believe like the kind of shit people like, well, do it. So evil. That's crazy to make.

Yeah. So they said a few, you might have to, they said for sure, or you might have to be away for a few weeks Yeah, no, they're like we don't know because They were also like anticipating this there's another lightning storm that Obviously, so the listeners know it was a lightning storm that happened you know like last week that that set fire to everything and and

Went over this mountain range and started to like all over the place just kind of caught fire and then cut all kind of We, that set fire to everything and went over, this mountain range and started to, like all over the place, just kind of caught fire and then cut all kind of came. And we had like the perfect weather storm for all this. And then the winds kind of came and it was hard. And so that's what caused all this stuff. But they were afraid that there was gonna be

another lightning storm that was gonna happen. And then, you know, it was gonna start all over again and just like reignite the whole thing. So I don't think that it, I don't think it made that much impact. I think it went a little further north. So hopefully that didn't affect it. But, I mean, and we're spread so thin because there's fires all over California. So it's like, where do you get all the resources? But I got a shout out like to the LA that came up, like firefighters came up from LA, gave us like another 500.

There was firefighters from the East Coast that came all the way here, from all over the place to now we're up to like, I think it's like 1500, which was the goal, to start trying to contain. We only had like 500 initially firefighters locally that were trying to put this out. So yeah, dude, chaos.

I mean, it's just, it's a lot, dude. And so we just, I tried to make lemonade out of the whole thing and took the whole family to down to Cambria and try to make a little mini vacation away from all the smoke and stuff, which was great, it's a great little town. Dog friendly is nice and everything, but we went down to Tomorrow Bay to do something for the day. And we're out there and I'm walking the dogs and my son's walking our little wiener dog. And I guess he started to take shit like on the side of the

the road. So it's just like in the dirt. And we were just looking at like this little like a nautical museum thing. And we're walking in this lady in this convertible just like starts yelling, yelling at us and yelling and he didn't pick up your dad's poop. He didn't pick it like yelling at us. Like this total Karen like dude, she's poking and she's poking her bear. Oh my God, I almost lost my shit dude. Like that's like I was holding all together. This whole thing everybody's like really like emotional.

Like, oh we're not gonna see our house again and all the stuff. And I'm just like hold it together dude. Hold it together. Like I can't like like let this go. I'm never gonna get it back. You know what I'm just like, hold it together, dude. Hold it together. Like I can't, like let this go. I'm never gonna get it back, you know. I'm just holding it, like trying not to say, I'm like, okay, lady, okay, move on. You gotta pick up your pep, you gotta pick up your pep.

And then I was just like, all right dog police, you know, you go ahead and park, we got it covered. You know, thanks for the citizens or, you know, rest here. And then like to top it covered, you know, thanks for the citizens or, you know, rest here. And then, like, to top it off, we start walking away in the sheet parks, whatever. And all of a sudden, so once a year, just once a year, right? Just once.

They have a, like, blood-curdling siren that, because this is right next to this, like, it almost looks like a nuclear plant. I don't know if you've been to Morro Bay, but there's like this this big plant with smoke stacks and everything right there It sounded like it was a nuclear meltdown that happened like we're right next to the speakers that were like Like immediately after this right and I'm up here like my my like level of stress is like here, right? And I'm up here. Like my level of stress is here, right? And this fucking horn, literally blue,

like the, like, being half, like I just, ah! I didn't even think my kids are crying, you know? And I'm like, no, it's okay buddy, like we're not gonna die. You know, this is just a test, it's just a test. And then Courtney's like, it's just gonna happen again in half an hour.

I'm like, I get the fuck outta here. You know, and then, oh my God, dude. And so we just went and hid behind the mountain that they have there and went to the beach and then it went off again. And I'm just like, oh my God, like I'm shaking right now just because like, it my God, like I'm shaking right now just because like It's just was like this this assault of just

Like everything in the world was attacking me. Wow. We're just it was fun. We're getting tested Hopefully your baby shower wasn't this tremendous, you know, it was just and I went through it this week. No, I got to breathe a little bit. No, we had it, we had it, yeah, it was a good one. But we did the whole staggered time schedule so that we're no more than, you know, a few people in the house that had any given moment, did the social distancing, you know, shout out to Jessica, she organized it exceptionally well,

but got to see some family members and some friends and you know, that was really cool to see people celebrating that. And it was nice. That was a good, that was a good, a good part to the weekend, but you were on my win. You were on my mind a lot, Justin, I was thinking a lot about about you guys and that's hilarious. I mean, there's got to be a point too, where you do, you just say like, we just got a fucking laugh about this. It's so ridiculous that I'm just going to laugh about point too, or you do, you just say like, we just got a fucking laugh about this. It's so ridiculous that I'm just gonna laugh about it and we'll figure out what's gonna happen.

And so I can do this point. Oh man. Everything's been difficult, but you know, it's just life, dude. Like, this is what happens. Well, you know, to put things in perspective or to help, I think, and this is not to diminish any challenge that you guys are going through. Anybody else is going through, but I was read this article and somebody born, they were trying to put things in perspective, right?

Because a lot of people are feeling it right now. And the article said, someone born in the year 1900 will have lived through the Spanish flu, which was a terrible pandemic. I killed millions and millions of people. They lived through the Great Depression, World War I, and World War II. So in their lifetime, they would have gone through

all those, like, those some hard people. Yeah, some like world ending events. Yeah, what age would you, what age is that? So it was, do the times again? Well, it would have been, I don't know what the dates are. Like you would have, you'd have had to have been born when to have a spirit. 1900. So 1900. 1900, you would have lived through the Spanish flu pandemic,

the Great Depression, World War One, World War Two. Imagine those people. Good Lord. That's why you think we're pussies. Yeah, we are so soft. That's exactly what it is. Yeah, everybody's soft. Yeah, well, I mean, you end up rising to the occasion, I think, is what ends up happening, right?

It's like I tell my, I talk to my grandfather about, you know, how he grew up. I can't believe some of the stuff that he went through, you know, 10 years old, 11 years old, leaving his house for a couple of days so he could go make money to bring home. You know, imagine that 10 years old. Yeah. You gotta go and hustle, sell potatoes or whatever. It's crazy. You know, to do that kind of stuff. So, I mean, not to diminish, of course, any of the challenges, but in my lifetime, you know, this is the, I've never experienced something that's felt this big, you know what I mean?

With the pandemic, the shutdowns, now the fires and that kind of stuff, you know, this is the, I could easily say aside from personal stuff, this is one of the harder, more difficult things. And... Well, the fire, the fire is really aren't that crazy because it's just crazy for us, right? Because we're, it's affecting us,

because California lights up almost every year like this. Yeah, it does. It's just that it happens to be in our neighborhood. It's finally reached us. Yeah, because, I mean, this is not the worst fire California being on fire we've ever dealt with. California's been on more fire before, so it's, yeah, this is not the worst. It just happens to be hitting us personally.

I'll tell you what the like Toyota can go to hell. Because they have a commercial out where it's like recapping all of the fires. We're gonna do our part by planning trees. And my wife starts crying. Yeah. I'm like, you assholes, and it kept repeating. You know, we don't need to see this. Like, it reminds us. Otherwise, house is burnt now.

You know, it's like, how dare you. We're gonna do some tree planning. Thanks. Thanks Toyota. Thanks Toyota. It's a good marketing opportunity. Oh, to come back to. Exactly.

Like, what opportunity is that? You know what I was gonna ask is, so I think I saw this on a movie here, a TV show. Do you know if there's people Justin who are Sally, there one of you guys know this? Like, I think when this show was like Hollywood Hills, we're burning Subaru. Is that some like Uber rich people,

Uber rich people will contract like a private fire team to come protect their house and show. So does that happen? You think that happens? That's a real thing. I saw it on a show. That was down in LA, I remember seeing that. Yeah, are you sure you saw that? Did you see the same show I did?

Okay, maybe that was a show. Yeah, because I think it was in a movie or a show. A morning show. Is that what it was? The morning show. Oh, that's what it was. Thank you, Dan. We got bamboo shoots.

Yeah, so it was in a show, but I mean, they think like, I don't know though, that probably has their own private fire brigade. Why couldn't that happen? I mean, you can have private security. You know, why wouldn't you be able to have someone, come up and help create borders around the property? If you've got a $30 million home up in the Hollywood Hills,

what's freaking contracting $10,000 out to a fire team to come protect your house for the day or two? Well, it's just crazy too. And my heart goes out to these people that I feel like they're losing everything. I'm in a situation, I feel like they're losing everything, you know, like I'm in a situation where I'm like, okay, well, insurance and this and that and the other, there's people still trying to fight to keep their house

and I'm like, what are you doing? Like you're not gonna stop this. Like it's, it's, like once it gets that big, you're not gonna stand up for your house and like just, with those down. So I was gonna ask you that too, how many people, so my best friend's dad, so up where I grew up in Dom Pedro,

there were mandatory evacuation. Now his dad, stayed here, it wouldn't leave. Now his dad, his whole life fought fires. So he had a, he moved dirt for a living, right? So backhoe and grading was his business. And so he's got like six backhose and he used to make bank every year going off and fighting fire.

So he's one of would bulldoze the big dirt mounds to stop the fire from jumping over and keep going and moving all kinds of brush. So he was told to mandatory vac and so were all his neighbors. And he stayed behind and said, fuck that, I'm firing up the bulldozer and went and like bulldozed all around their their houses to try and protect all the homes up there I mean that's cool. I know I hope he's okay. I hope he stays okay

Also, there's the wind you know the wind catches it Jump right over. Yeah, there was a fire tornado. Yeah, do you hear about that? Yeah. It was a fire tornado. Did you imagine that? Did you know you catch a video of that? That would be wild. Well, just a tornado, but it's made out of fire. As if a tornado is not bad enough. This is a tornado that's lit on fire. And it was happening.

Like this is, what's that last book in the Bible? At Revelation. Okay, so what's get, what is it say is supposed to happen? Yeah, pretty soon here he's coming down on the horse. We haven't had boils yet, so I feel like that's you know I mean yeah, you know next in the cards. Yeah, so I mean is it but again? Is it because we're all we've all had such easy times for so long that this just seems so crazy or I think so I think it's I think it's inevitable, you know, it's cyclical like you get you get like easy times

You get fun time and then you get the the get like easy times, you get fun time, and then you get the shit, you know, and you gotta deal with it. Well, I, so here's some goodness, okay. So you know our friend, Marlon. Yeah. Trainer. Anyway, great trainer. I should look up his Instagram.

Maybe some can find it. His name, Marlon Shamel. Yes, but is that just his Instagram? I believe it's like Marlon underscore Shamel or something. Yeah, anyway, he's a, oh no, Shamil underscores fitness. His name is Marlon. Great trainer, really knows this stuff, love the guy. Because of this, the gym's closing down and a lot of stuff.

And here's the thing, we've been talking about this a long time for trainers. You know, you need to pivot, right? Pivot and because the demand for fitness and health hasn't decreased, but you can't necessarily use gyms like you did before in a lot of different areas or whatever. So he did that, he loaded up the back of his car with equipment, kettlebells and bands

and suspension trainers. And he started to pivot and he's doing better now. That's so awesome. He's doing better now than he was when gyms were open. And he's going full on, that's the way he's doing better now. That's so awesome. He's doing better now than he was when gyms were open. And he's going full on, that's the way he's doing it. Yeah, I have another example, Grace Barga, where he started doing what we had explained in terms of like offering sort of like education

for kids and like structuring the whole thing around like physical education. And there's high demand for that right now and is doing well with that. So I was like happy to hear that. So another friend of mine, this was a young lady Ashley, who's a good friend with Jessica and she came

and she's also on the side. She's also a baker, so she made some cupcakes and stuff, but she's a personal trainer as well. She's really good. And we were talking about this and she was talking about how she's gonna start training people in their homes to try and pivot. And so we're having this conversation. I,

of course, refer to NCIS said this they are really, really good at helping people do the online coaching thing through nutrition and all that stuff. So we had that whole conversation. But I was explaining to her, I know it's a little scary, especially if you've always worked in gyms. But I now know at least a dozen trainers and friends of mine who pivoted and not only were able to pivot but are doing better than they were when they were in the gyms because now they're working in people's homes and people still want that. And one of the market demands is like what you said, Justin, there's a lot of kids who are being educated at home because they can't go to school

and some parents are organizing small pods where there's three or four kids together and they're looking for trainers to take the kids through like you know twice a week PE class or whatever and a personal trainer with experience is more than qualified to do PE. Sorry, they are better. They are, I don't want to say that, because I don't want to hurt anyone's face. I know, but they are. But they are more than qualified to do that, to do PE or whatever, speaking of which,

so my son, he has to do distance learning too. So I'm downstairs, and I hear like just a huge ruckus upstairs, right? That's an old man word, by the way. Ruckus. I feel like it's an old man say that word. But anyway, I hear a ruckus. I'm like, what the hell is it?

So I go up there, I knock on his door, open it, and he's jumping in his room and then getting down and doing push-ups and then jumping and then doing knee talks and all sorts of stuff. So I'm like, either he's all of a sudden become obsessed with fitness or someone gave him a shitty workout, like someone just gave him a, so sure enough it was a shitty workout. So the school had them, gave them access to this app,

which is one of your generic dumb fitness apps that, you know, how do all of it? How do all of it? Yeah, exactly. First of all, I know my son, the last thing you should do is circuit training, okay? Yeah, he's an ectomorphic like a dissapear. Yeah, he should, I mean, do it, tons of circuits. But anyway, it's like every other, you know, generic fitness app, right?

It's designed to be hard. So I'm like, let me see that app. What are they making? So this is from the school. They're like, do this app, do this workout. I've got it. Yeah, so I looked at the app and I looked at the workout and it was like 30 jumps, 65 push ups, 50 squats,

no rest, just a ridiculous circuit of just hard exercises. So I'm like, all right, dude, we need to fix it. Let's to exercise it. So I'm like, all right, dude, we need to we need to fix it. Let's structure this. Yeah, I'm like, that's not going to do you any good. I'm like, let's email you. So was that sent to them as like an option or was that, oh, they had to do that? That's what you have to do. What? As far as, yeah, for their PE. Now, I imagine as a parent, you could email in and say, listen, my son's not going to do this bullshit. He's going to train in the garage with me and then I'll send you guys over. I don't worry about that. Because I'm sure they would.

That's it. Hey guys, that's how I would it. Hey guys, this is bullshit. No, I didn't say it like that. I said, so we sent an email. I had him send it and it basically said, hey, coach, son, so my dad, you know, Salda Stefano is a personal trainer

with over 20 years of experience. He also hosts the podcast, My Impump. I made sure to put that in there. Well, you know, you have to do a little plug. Yeah, a little plug for dad. You might want to listen. Yeah, check that out coach, just so you know what's going on. And he said, can my dad train me

with an individualized workout based on my body, my fitness goals instead of following this app, which seems to be generic to most people. And they said yes. Oh, okay. Yeah, so I was happy about that. But to my, you know, it's funny, I go upstairs, I seem doing all this crap.

I'm like, what the hell? What are you doing this? I was thinking to be happy or angry. Like happy that, oh, he's super into fitness finally. You know, we're angry that he's following some crappy ass workout. So where are you at, Sal, with, so one of the last times we talked about your son

and what's gonna happen this year, I mean, you're paying for private school still. Are you gonna do that? Are they gonna be home all this year? Like, what is the plan? It's up in the air. It's still. It's up in the air.

So it's more challenging for my son than it would be for my daughter, right? Cause my daughter is in fifth grade. And it, you know, if I pull her out and do home school or whatever, it's not that big of a deal. Because he's in high school and because he's a very academic kid, so he gets very, very good grades.

He's a 3.5 or higher, high classes. The school itself makes a difference if he decides he wants to go to particular college or whatever. Now, we've had the discussions about college and this is what we talk about. We'll sit down and say, okay, what are your likes? What do you think you want to do? Let's figure out the cost of college.

Is it worth going to? Because in my opinion, you'll probably be able to get into a lot of colleges because of his grades and his extracurricular activities. And I said, look, if you want to learn, if you want to major in English or art history, it's not going to be worth the investment. And I show him why.

I don't just say, I'm dad's not going to pay for it. I literally say, first of all, I'm not gonna pay for it. This will be your first time learning the responsibility of debt, which I think is a valuable lesson for a kid. What a great way to learn that, right? So let's look at the cost, let's look at what your potential earnings will be for what field you wanna get educated in, is that gonna make sense

or do you think it would make sense to go community college state college or Whatever so we do that whole you know conversation because he's so deep into science and math and because he wants to do Things related to those fields. It still seems to be worth Going to you know higher education for those things. So it starts to make sense. However, we are looking into, remember a few episodes ago, I talked about these certification courses that Google is doing? Yeah, yeah.

Dude, is Apple doing those yet or any other major company? I don't know, but I know Google is, and it's like IT expert and tech management, and there's a few of them. Graphic design, I think. So essentially you go to Google, and you pay monthly to get these certification courses, which are between three to six months. So three to six months, you graduate,

and it's very specified. One of my biggest critiques of education, especially when you get to college, is why am I taking Rackaball and this other stuff when I want to learn computer engineering theory? Yeah, or when I want to learn this, like this is a great class. That doesn't make any sense.

It's supposed to prepare me for the workforce, right? Doesn't make any sense. These are very specified. They're like 60, 70, 80 bucks a month, three to six months, and Google, and there's a handful of other companies that will consider that certificate equivalent to a four-year degree. So what we're looking at is potentially having him do that anyway, and then either it'll complement his higher education or, I mean, think about it, you get that.

Google considers it a four year degree. You go work at Google. Don't get yourself in like, insane O-Dat. Yeah, you go to work at Google, you kick ass for four years instead of spending, you know, $100,000 at expensive college. Now you've got all this experience. Of course, you can have to work your ass off.

Like you just go work at Google and then whatever. You gotta go bust your ass. Now you've got experience on top. What's worth more? I love that. Yeah, think about that, right? Now when you're having this conversation with him, you guys are talking about, you know,

potential degrees and what, you know, jobs that you could take. Is he oblivious to this? Is he surprised by what, like you're showing him? Like, what's the reaction you're getting from him when you look at like, oh, if you were to do this degree, here are the possible avenues that you can go, and this is the average income this person makes. Like, you see like, oh shit, I didn't realize that.

Or... No, no, he's actually, he'll say things like, okay, well, that makes sense. Or, hmm, I could see why not going, but working hard and getting experience might be more valuable. So, you know, they're good conversations. You know, one of the big things, I think one of the big misunderstandings,

or should I say, sometimes statistics are very misleading. Like they're true statistics, but they're extremely misleading. For example, if you go to a school degree, you make average of whatever, it's just a generic. Right, that's a very good one.

Right, because you could look this up right now. How much more does the average four-year degree burn versus a parable stat to go by, right? Right, versus somebody who doesn't go to college. So if you look at that up, the average, a person who gets a four-year degree will make, you know, X amount, tens of thousands of dollars more than someone who just graduates a high school.

It's like 20% more, right? But the problem with that is you're not comparing, what you need to do is compare people who didn't go to college, but who were very focused and who worked and who won't, you know, aren't to be north. Because what ends up happening is you end up lumping them in with people who just graduated high school and then go fuck off. Right, right. And you have a bit of a self-selection bias where people who actually went and got a degree

because at the very least they're more dedicated to doing something. So what you should do is compare people who didn't go to college, but then who went and went to a trade school or got a job and stayed consistent and or became entrepreneurs, compared them to the people who went and got a degree, and then you can make more of a fair difference. Well, your son is a perfect example of why that's a terrible step, because if you were to take your son who is self-motivated, disciplined, intelligent, you know, if he does not go to college and you compare him to a kid who just, he went through school fucked up with a 1.2 GPA and never went to school and did school. And you're comparing those two kids with they would do outside of high school, they're

going to handle it completely different. Totally. So it's not a fair stat to compare, compare another kid who was motivated versus comparing to some kid who probably didn't show up to school. Well, look, I didn't go to college, but it wasn't like I didn't go, I didn't do anything. I didn't go to college, became a personal trainer, and worked hard, performed very well, managed gyms, owned gyms, owned my own facility, and of course now, led to Mind Pump, zero debt, the entire,

not only zero debt, but earning money the whole time. And if I had been smarter about investing, I would have been even better set up. I did some investing, whatever. So you compare me to some kid who went and got a $50,000 degree in, I don't know, art history or English. Nothing necessarily wrong with those, but I guarantee if they got a job earning money, it wasn't in that field.

I know a lot of people like that who got a degree and then they went and got a job doing something out. My sister, she has an anthropology degree. She's in tech. That degree was, she didn't even use it, you know. This clause brought to you by Organify. For those days you fall short on getting your organic veggies or whole food nutrition, Organify fills the gap with laboratory tested certified organic super foods to help give your health a performance the

added edge. Try Organify totally risk-free for 60 Days by going to Organify.com. That's O-R-G-A-N-I-F-I.com. And use a coupon code MindPump for 20% off at checkout. First question is from Eden Mass. What is your opinion on gymnastic rings? Love them. Yeah, absolutely. Love them.

They're great tools for body weight, strength, and exercise. Really, they're like suspension trainers before suspension trainers were ever invented. The stability, the balance, the angles that you can use. The thing about rings and things like suspension trainers that I love the most is if you know how to utilize them properly and you set them up in a particular way, they are appropriate for anybody. They're appropriate for super beginners because you can change the leverage in the angles to make exercises really easy. Or if you're super advanced, and I don't care how strong you are, how advanced you are,

you can use rings or suspension trainers to challenge your body to build muscle, get stronger, build stability. So they're extremely versatile pieces of equipment. I've used a few different versions of the suspension trainers. I kind of got into it doing it for the entire year. And I would say that the rings are probably the most advanced version that you could use for suspension training.

What's cool about it is they've actually taken it, you know, because you used to only be able to do Olympic rings that were hanging down from the ceiling from these gymnastics centers and that was like your only option to get exposed to them. And then somebody, you know, had the brilliant idea to make, you know, them straps, independent straps, and then you could kind of tighten them up and raise them up and lower them down and hang them off of things. And what's cool about them is so they're independent of each other. And so that, that's really where a lot of the extra challenge comes because with these other types of suspension trainers, there's one central part of it that has like two

different straps that are still attached to the same thing, which gives you just a little bit more stability than two independent ones. Oh, so that's the difference between the rings. And I just thought they both had that. They don't have that. Well, because it only allows for so much slack with like a suspension trainer like a TRX or like one of those types where like it, it's only, it gives you about like a two inch kind of slack.

Yeah, I'm familiar with the suspension trainer But I thought I just assume that it's exactly the same but with rings for the rings It's not they're actually they're both independent. Oh, yeah, they're both independent So you can you could set them up as wide as you want or narrow as you want much more challenging because in their Yeah, cuz they're gonna get away from you So you have to really Overly stabilize and really like really gain access to your core and control. So it's, I mean, it's a kick ass workout.

It's something that I actually worked my way up to doing moves with that where you're going upside down, like skin the cat, like you're doing these types of progressive moves where it's really challenging your shoulder mobility, your core strength, and just overall abilities to isometrically hold poses. So it's super challenging. I don't know why it's totally slip my mind. What's the name of the exercise

where you pull yourself up and then press yourself? Muscle up. Muscle up. That is a great, if you're advanced, and you've got good stability and mobility in your shoulders. So strict muscle up. Yeah, so there's ways to kind of cheat your way through momentum and kind of throw yourself up to keep crossed your way through life, right? Yeah, no.

I learned from a gymnastic coach how to do that in that trans, it's a transitionary move, which then sets you up before the iron cross or something. Exactly. Talk about a full body exercise. You're pulling and then you, you move into a pushing. So it's like biceps, you know, back, forearms, then it moves in shoulders try so triceps chest Yeah, what a great exercise. It's a great goal for somebody who is advanced Levers with this one called like ice cream scooper like where you're like upside down and kind of like rocking dude

There's some crazy creative moves out there to do with these things that are like we'll test your body to the limits Yeah dips on that is my favorite. Yeah, that's the best. Yeah, dips on that, it shits all over regular bar dips, just in terms of how they feel. Mm-hmm. Next question is from BJ Ben Johnson. You guys often push to achieve performance goals over aesthetic goals.

What are some performance goals that I could focus on achieving such as greater mobility or strength goals. So we talk a lot about performance goals because being performance-minded tends to, not always, but it tends to lead to healthier, exercise practices. Now I say tends to because you can also

make performance goals become unhealthy when you become obsessed about... Yeah, you try to peer everything. Yeah, just strength all the time. I need to get faster all the time and then you end up injuring yourself. But if you're smart about it, performance goals are a great way to move away

from being body image obsessed. In fact, that was my number one strategy when I would have a client who struggled with body image. Somebody who weighed themselves all the time and always looked in the mirror and had a terrible relationship with themselves and with exercise, I would often tell them, don't weigh yourself anymore, don't look in the mirror and check your body out.

Let's just focus on performance and it typically would help move them into a healthier practice. The easiest thing to measure for performance, of course, is strength. This is a very easy one. Am I stronger than I was last week? The downside of that is that that is not linear and it's not forever.

You can't forever increase your strength. At some point, I mean, if that were the case, everyone in this room would be bench pressing 5,000 pounds by this point, right? I wish. I know. At some point it stops and you end up getting plateaus and it's not like a consistent, but strength is a good one because it's objective.

It's easy to measure, there it is. Mobilities, another great one. Can I go lower in the squat with good stability? Can I do this shoulder press with better, more upright posture? Can I do this exercise that normally would bother me, but now I feel like I have control and stability in it. Mobility is great because it always treats you well. As long as you don't get obsessed with flexibility,

that's when you can get problems. Remember, mobility is control and strength within flexibility. So those are both really good ones. Well, strength is, I think the most common one, right? Just add more love, but it's definitely not even my favorite. And I had this, so this weekend I had my family up, right? And we all got to work out in one day. And I had my mom's new husband and my sister's husband, so my brother-in-law were there.

And they've, you know, intermittently listened to podcasts and they have some of the programs and they were like, they had never had any one-on-one coaching for deadlifting and squatting from me. They really wanted that. Like, can we just go to the garage and like, can you critique my deadlift and talk to me? And so, you know, we spent like a couple hours in there just like really breaking down the deadlift and, you know, they felt that like a couple hours in there just like really breaking down the deadlift and they felt that they made like this huge improvement

just from the little bit of coaching that we had spent time with. And then I, okay, well, and we were messing with like 135 is what we were deadliftin' with, which is, you know, both of them are pretty strong guys. It's relatively easy. And they're like, you know, so, you know, should we add more weight to the bar

or when should we do that? I said, no, there's so many other ways for us to progressively overload before you just start adding weight. So I talked to them about tempo, I talked to them about isometrics, I talked to them about speed. I said, stay at this weight for several months. I mean, discipline yourself to do what I've the rep range and the tempo that I'm talking

to you about right now for at least a month, a month and a half. And then when you feel like that's become really easy, then let's slow down the tempo really, really slow. And then when you feel like that that's become really easy, then let's work on speed in that. So now you're like three, four months down. You're still at the same exact way, 135, which you think is still easy for you, but there's other things that you can work on. And so I was telling them about the movement of it. Like do not look at exercises like, oh I can do it, so now let's add more weight. You should have a desire to wanna make it beautiful

and perfect. Like this was what I used to love to, when I was a trainer and working out next to like some dude that I saw like muscling weight up. And I'd come over, especially when I was like lean shredded and with my stringer and shit like that, looking all cool, right? And I walk over and I would take like a quarter of the weight the person was moving and just move it slow and control and get this great workout. It was a great way for me to attract new clients because people be like, what, how do you look like this

and you move this light of weight? And I said, because it doesn't, it's not all about weight all the time. It's not always about adding more load to the bar, work on the movement and work on perfecting it and making it look perfect. That in itself will take you a long time to get especially movements like the squat, like the deadlift, like the overhead press, like the bench press.

I'm still working on that, you know, 20 years later of exercise. Like so instead of always thinking about either one, how you look in the mirror or two, how strong it is, try and get great at the movement. I also, I love that. That kind of reiterates what I was going to bring up, which is more of the unconventional side, which I love the Turkish get up for the fact that it's so technical There's so many different aspects that you have to master just to be able to perform it correctly

And then to then sharpen everything to make it look pretty and so to it's it's the ultimate way to get your body to Communicate in unison and so that's one of those exercises performance wise if And so that's one of those exercises performance wise. If you think you've mastered some of these compound lifts, which I doubt, that's something that, too, to add into the mix to really then challenge your body in a completely different way to make sure that your movement is just superiors on par. You're able to express all the strength that you've acquired correctly and be able to manage it so you're not overdoing it on one side, you're not over rotating, you're not compensating anywhere.

It's going to expose all those things. The other one was a windmill. So this is because personally, it's my passion to bring to light the fact that you need to rotate. You need to rotate especially in your spine and your shoulders. You need to be able to express these joints to rotate. Are you lose that ability? That creates problems.

It creates our throats, creates pains, and that's going to limit your performance in every other direction. So if you're going to neglect that aspect of movement, you're gonna suffer the consequences. Yeah, I also like to include in performance the feel. I know that's not a traditional thing that we consider when we think about performance, but you can continue to challenge how an exercise feels.

So I'm doing this right now. I've slowed down my repetitions. I'm making sure to do a four or five second negative. And I'm also pausing at the squeeze. And what I'm trying to do is I'm trying to feel the target muscle more than I did the previous workout. So even though I'm stronger and I can add weight, no, I'm going to see if I can do the same amount of reps I did last time, but feel it more.

Feel it in the muscle more. So this is more of a body building performance measure, I would say, but it's a really, really good one. And you can have a lot of fun with it. The carryover from being able to feel and exercise more is tremendous. It's absolutely, especially if you're trying to build your body in particular ways.

If you can slow, for example, your squat down and squeeze your glutes and connect your glutes more, and rather than adding weight, you know, because here's the temptation is, for example, your squat down and squeeze your glutes and connect your glutes more, and rather than adding weight, because here's the temptation is, last week I did eight reps with X amount of weight. This week, wow, eight reps feels easy, I can add weight. Instead of doing that, I'm gonna do next set. I'm gonna see if I can make eight reps feel

just as hard as it did last week by squeezing and stretching and connecting to the muscles even more. That's the challenge. Can I make it 12 weeks without adding a pound to my weight, even though I get stronger, simply by changing the feel of the exercise and making it feel more difficult?

I don't know if it's like the trainer of me, so I don't know if you guys agree with this or not, but when I'm inside a gym and there's lots of people working out, I'm always drawn to somebody who I just, when I see them moving like the weight, like beautifully, that's more impressive to me than somebody who's got more weight on the bar than I can lift. If I look over at somebody and I'm like, oh, damn, that squat or that deadlift just looks clean. I mean, it just looks perfect. There's no breakdown anywhere. They could be doing

that with moderate to light weight. And I'm more impressed with that than just seeing somebody muscle up a crazy weight that maybe I can't even lift. Like that's not. There's some people that are just gifted and naturally strong. That they first time they touched a bar, they were already up to bench press and over three. I have a little cousin like this. I remember when he came to work at the gym for me when he's 17 years old. And the little fucker was bench pressing more than I had bench press after eight years of lifting. Yeah, it is, right?

So there's people that are just gifted. They're just, they're strong or their body type works really well with movements. So sometimes it can lift a really good way, but it takes years of practicing a movement, especially a compound movement that's complex or like a Turkish get up, like Justin said. If I see someone doing a windmill or a Turkish get up and it looks flawless, they could have 10 pounds over their head and I'm impressed. That movement to do it really smooth and perfect

is you know that person has put in a lot of time and work to perfect that and that to me is more impressive than the person who just lifts 50% more than the person next to him. Yeah, no, I'm a big deal. I'm with you on that. I still get impressed by a lot of weight, but yeah, the forum stuff. I remember training a gymnast once and she was doing leg raises and, you know, when people do a leg raise, right, they pick their legs out and then you have to tuck the tailbone, kind of do that river scrunch. She, when she did the leg race, her toes were pointed, feet together, and she just folded up so nicely

into this massive, like, river, but real control, that river, look at that, be like, man, I need you to teach me how to do that. That's excellent. Next question is from Michael M247365. If you were programming a full body routine, what primary exercises would you build it around and how would you rotate in other accessory exercises?

Now, this is someone I picked this question and I only picked it because it had like 17 or 20 likes. So it would, because I feel like, don't we talk about this? Do you listen to this? Yeah, I'm like, don't we talk about this all the time and every single program is built around this. I felt like we addressed this, but again,

if there's that many people that are liking it, I feel like that many people need to hear it again, that I think, and I had this same conversation this weekend with my family is, there are certain movements that I think should be staples and in staying in your team forever. And that's like the big four or five. You know, your squat, your deadlift,

your overhead press, your bench press, a barbell row. Like those five movements, I don't think ever should leave your routine. I mean, there's so much that you can do with manipulating tempo and rep ranges and rest periods that you can still make it feel novel, but it's so complex and it gives you such a big bang for your buck that it should remain in there. And then all the other little things is what we're rotating every four to six weeks. And I'll add a few exercises to that.

I think a pull-up and a dip belong in that. I think a windmill belongs in that because it's a type of rotation. I think some type of a split stance, lower body exercise, like a lunge belongs in that. And I do think some kind of a lateral movement probably belongs in that, whether you're doing a sled pull and you're walking sideways, or you're doing like a lateral lunge or a caustic squat,

probably belongs in there. So you're doing like a lateral lunge or a caustic squat, probably belongs in there. So you've got all your bases covered if you do all those exercises. I mean, the big movers, the big muscle builders, the big bang for your buck, speed up the metabolism, build muscle exercises are the ones that, you know, that Adam name, right? Your bench, deadlift, squat, overhead press,

barbell row, like those always are gonna be the exercises that build the most muscle, but they don't, they're not complete, right? There's no rotation in those movements. There's no unilateral in there. That's where, you know, if you follow the RGB, like so the red, green, and black. Maps and a ball, like mass performance,

maps aesthetic. You get all of it. You get all of that. And that's the, you know, I remember when that was the point of it all. Right. I remember when we first wrote performance that it didn't have as it didn't sell as well as black and red to when we first launched, but I can't, can't make the case enough for why that belongs in the rotation because of what Sal is talking about right now. Is that program puts a ton of emphasis on multi-planar

movements and then also rotational type of exercises and also unilateral type moving and even some explosive stuff, which I think those things do belong somewhat in the rotation. But even then that program doesn't get away from any of the big lifts that we're talking about. All those big lifts are also included in that.

That's right. And the best workouts include those exercises. You really can't replace them. Now, you can find exercises that work the same muscles. You can find machines that work the same muscles, but you can't replace a barbell squat. You just can't. You can't replace a row. There's nothing that'll replace that. Anything you try to replace a row with is a row of some sort, right? An overhead press. You can't replace an overhead press. You have to do an exercise with the resistance where you reach up above your head. There's nothing to replace that. And any machine that attempts to do so is going to result in less strength, less muscle, less results. And even any combination of machines, you can find me the next four most effective

leg exercise machines. And those four combined are not gonna give you the same results as just the... Well, there's always gonna be people out there trying to argue for different points of, yeah, have different types of machines that have just as much impact in this and that and the other. It just reminds me of the conversation we had with with like, I think it was Max Schmarzo

where he's talking about the sauna. And the benefits of the sauna is that it's an exercise like emulator. It heats up the core temperature of the body. It makes the body think that it's done work, but it has not. And so you may get like a fraction of the benefits from it, but you're not going to get it unless you actually do the real thing. Right. It's like supplements. Okay. Supplements can have some value, but they can never replace food. They just can't. There's, it just will never, I'm dealing with this with, with Jessica, right? So she's, they're a trimester and she's not anemic, but she's moving in that direction.

Very common for pregnant women. So the doctors like, let me recommend some iron pills for you. And I mean, it's the gentle iron and all that stuff. And she take, but it's- You're like, let's eat some steak. But, well, it's not absorbing as much. Just to take more of it to get the same impact, plus iron supplements cause their own side effects,

like constipation, they can cause other issues. So instead, what we're doing most days is I'll make her organ meats. We make liver, chicken liver, very high in iron. You know what's funny? She needs less iron from chicken liver to get her iron to stabilize her go up than she does from an iron pill.

She needs twice as much iron in an iron pill to get her iron levels to respond, like twice as much iron and an iron pill to get her iron levels to respond like half as much iron from food, not to mention all the other nutrients and stuff like that. So think of those core exercises like we just talked about as whole foods and everything else is a supplement. Really, that's the comparison. And a lot of that is a side from where they're so great. and to back to justice, I want to make sure we drill this home because there is a camp Of you know smart coaches too a lot of good good. They're good coaches that are out there that are you know Touting other movements besides the squat and the deadlift and telling people like this one activates

Just as much muscle and you can build just as much Quads and that's very appealing to people that, you know, look at the squat and deadlift and they're intimidated by it or they have a hard time with it. And they hear like, oh, this is great intelligent coach that's saying, you know, you could do a hack squat and build as much muscle as a barbell squat. But part of what makes those movements so great is the fucking learning curve is that it's difficult and is that if you're bad at it, it's telling you something.

It's telling you that you've got breakdown somewhere, that you've got areas that you need to work on, whether there be mobility or an imbalance somewhere that you need to address and a good goal for everybody should be, even if you can't do those movements, is to get to the place where you can do those movements. That's what makes them so valuable. Anybody can get in a hack squat. Anybody can get in there, put their slide in their shoulders underneath the machine,

unlatch it and drop it down and go back up. Anybody can do that, but what it's hard about something like that is it doesn't show the breakdown. It doesn't expose you. It doesn't have a massive learning curve. It's very easy just to get in and start doing it. And that's what the, the appeal for so many people is, what can I do besides those movements that gives me as much muscle or burns as much calories

and it's like, no, that, that's the wrong reason to avoid those movements. Do those movements. If you're not good at those movements, figure out how to get good at those movements and you'll get so much bang for your book. You know, who's been on the receiving end of that type of incorrect or inaccurate information, the worst? Women. Women's workout programs for a long, we're starting to see some changes now, partially because CrossFit popularized these exercises generally, but also for women. And partially, I think because women obviously are smart and are realizing, if I follow the workout that's not, that doesn't say specifically for women,

I'll probably get better results. But they've been on the receiving end of this bullshit for so long where you look at these workouts that are designed for women, and there is a single deadlift, a single barbell squat, or a single barbell overhead press or barbell row. And it's like, that is terrible. That's so dumb, you're totally missing out.

It's gonna get to, you're just gonna get to your goal's way slower or maybe never at all. Next question is from Tyler Mcnutrition. What are your thoughts on boot camps? I'm a trainer who focuses more on one-on-one training, but there are other trainers in my own gym who do more hit group training. My concern is that the average person has high stress and performing these high intensity exercises

is only exacerbating that. I'm supposed to be taking over some of those classes, but I worry that they are doing more harm than good. Oh, one of the biggest struggles with being a trainer, I'm going to tell you right now, is reconciling your integrity with some of the stuff that you may be asked to do. So like, you may be working in a gym that says you need to sell a thousand dollars worth of these supplements every single month, or you may be in a situation where you have ten people requesting that you teach them in a class setting, and your integrity tells you

that you can't possibly train each person in a class as good as you integrity tells you that you can't possibly train each person in a class as good as you can if you train them one on one. So it's a bit of a struggle, but I'm gonna help you out a little bit. Because I had this challenge myself. I used to own a personal training facility, wellness facility, and in the early years of it,

I would do classes like this, and I would be in the same position. I would think to myself, man, I got 10 or 15 people in this class and it's impossible for me to tailor the entire workout for each individual person. That's personal training. It'll never work in an hour long class.

Am I doing the right thing? Here's how I reconciled with it. There's two things that I did. One is I really focused more heavily on the programming based around mobility. I think mobility has more of a general application for group than hard workouts do. Hard workouts, you might give the wrong person the wrong workout. Whereas with mobility, you're more likely to be able to give everybody a positive result.

So I would do more of an emphasis on mobility. Here's the second thing. Group training typically is a far lower expense than personal training, right? The average class might cost one of your people, you know, $15 or $20 for the class, whereas hiring you as a trainer might cost anywhere between $6,200 an hour.

You are, you may be reaching people with a class that you would never reach with one-on-one. And what it ended up doing for me was it gave me an opportunity, and this is how I, this is how I view marketing for fitness as well. Sometimes I just got to get in front of you, and fine, I'll say the things that you might want to hear, but then when I get you in front of me, now I have an opportunity to help you in the right way. And so many times, I would say at least 70% of the people that took my group classes at some point then hired me

one-on-one and I was able to reach them. And those people, I don't think would have reached out to me had I not offered the group class. So there's a couple ways that you can... I'm glad you said that because I know I've been on here before that offered the group class. So that's, there's a couple, there's a couple ways that you can, you can put them in. I'm glad you said that because I know I've been on here before and I've said, I wish group training would die, right? And I get, I offend everybody.

Every time you repeat that away. If you grew back since structure, I know. I definitely offend a lot of people when I say that. And I think, Sal, you just, you made a really good point right now that I think is important. That's where I could see this, right? Like this, if I'm gonna do group training for whatever reasons, right?

I have to know that the real intent to that is that, okay, my goal by doing this is to get a group of people that would not have signed up and paid $150 an hour with me because they don't think they need it and they just want to go to this class with their friend or whatever. But my intention is, you know, during this time with them is I need to convince them that they need more attention. They need that one-on-one attention for me. So if you use it with that intent,

I think that's a great idea. And I could say, I could see the value in that. But just like you compared it to marketing, if you're using marketing tactics just to make money, and that's your strategy is just to just convince more people to buy, buy, buy, and you don't have pure intentions of trying to get them in to then reeducate them. I feel it's the same way. So if you're a trainer and you're like, oh, which is the way my brain worked back when I was doing boot campuses, oh, shit, I could either make a hundred and fifty an hour or I can make four hundred

an hour and have this class of 20 people that I'm charging a quarter of the price. And that was the real initial motivation for me was more money and it was easier. And the part of me that stopped doing it was that I felt guilty. I was like, man, I got all these people I'm trafficking through this camp and I know I'm really not helping them through all these circuit based type of training. Now I also think there's a thing that I you could teach. If I were to go back and let's say I was a trainer again and I was, you know, needed to make more income

and there was this, people that wanted a boot camp or a class type of setting of personal training, I 100% would run it almost identical to the Maps Prime Pro webinar that I did a couple months ago. And this is what I eventually, so those that have been listening to the show for a long time have probably heard this is what I eventually saw, those that have been listening to the show for a long time,

have probably heard this, if you're new. This is what I did for all the people that I used to boot camp. So for almost three years now, maybe more now, it's been quite a while, I started to offer this Saturday class for free. And it was only to the people that I took through boot camps over the course of,

you know, four or five years before that. That was just me dealing with my own guilt, right? Guilt, I'm just closing everybody on coming in and doing circuit training and not giving them real value. I held this Saturday class, and that Prime Pro webinar is literally that class. It was just, I took all the, because most of the people that were attracted to these boot camp classes were 40 years old to 65 years old, you know, engineers, lawyers, you know, teachers,

desk job people, like, these were the people that I was attracting in their, you know, 40 plus years old. So chronic pain, poor movement. Yeah, they were out of shape and so burning calories seemed like it was a good idea, but in reality, the things that were gonna improve their life more than anything else was if I could get them

greater range of motion in their hips and eliminate their low back pain if I could get their ankle mobility going so they could sit down into a complete squat or work on their shoulder mobility so they weren't getting constant like tension headaches. These things were the things I knew were starting to really impact and help all of them.

I could take them through a class setting and I didn't feel like I was doing any harm to the other group. Let's say I'm going through a mobility class and I'm teaching 90, 90 and I've got somebody who can't do it whatsoever and then I got somebody on the other in the spectrum that they can do it easy. I'm not hurting the person that can do it really easy at all. It's still good for them. It's a good practice for them.

And the ones that really need it, boys, it are a really good practice for them. Where when I'm teaching in a boot camp class, where we have 12 people doing jump tucks, or power lunges or something, there might be one or two people in the class that's appropriate for. And then the other eight to 10

of those people, it's totally not appropriate for, and I'm probably doing more harm than good. That's the part about the classes that I can't stand, is inevitably, if you're running circuits, you've got a percentage of people in there, it is not good for, even if there are some people it is good for, where if I take you through a mobility class, it's good for everybody, no matter what. I mean, that's the biggest thing, is the intensity is gonna if I take you through a mobility class, it's good for everybody no matter what.

That's the biggest thing is the intensity is going to get away from you really quick when you have that much of a diverse crowd to deal with. That's why I've always been apprehensive to do group training myself. Definitely go through our prime programs and go through the webinar Adam did and you know the one I did even and just take elements of that and incorporate it in your group setting immediately if you can and really break it down. Another suggestion I would have since if this is something you are going to be implementing and doing and you have integrity behind it, you know, you can do things like squats and lunges and pushups.

You can slow the tempo way, way, way down. What that's going to allow for you to do is even if you're in a position where I'm doing a squat and I'm holding the bottom position, you can walk around and you can see where all these compensations are happening with your grossest offenders. You could just slightly alter and tell them, you know, the cues of like getting their shoulders back and, you know, tightening their core. And, you know, you could point these things out while you have them sort of paused in that position, kind of like what this is the one thing that I do respect about like yogis and people out there that they, it's really about like the form and the technique that matters.

And if you really just emphasize all of that and you're able to slow everybody down and be able to account for people that might need the most help and you spot them out, you can still run a class where you give them a good workout and exercises, but the mobility is gonna be such a high value that they're gonna respond to that and tell you.

Like, wow, this made me feel great. And so I highly suggest that. Well, and that's a good thing to say because I think sometimes trainers are afraid that if they don't train the people the way that they think they're supposed to be trained they're gonna lose clients. Not true. If you do this the right way, you'll actually make more money. More people will show up longer, they'll come more consistently because you're training them appropriately and they'll feel the difference and tell people. One of the biggest misconceptions that we have in fitness is that any movement or activity

is better than no movement or activity, right? So I hear this all the time. Well, at least they're moving. That's better than nothing. No, it's not. Yeah. Moving right is better than not moving. Moving wrong sometimes, many times, is worse than not moving. Moving wrong sometimes, many times, is worse than not moving.

So it's like, you either sit on the couch all day long, or you get up, move wrong and hurt yourself. Which one was better? Obviously sitting on the couch and not doing the movement at all. So any movement is not better than no movement. The right movement is better than no movement. We need to hammer that into people because, again, we've got this mentality where it's like, if I'm sweating and I'm soaring, I'm moving, you know, it's still better than nothing.

So it's okay, it's not a big deal. No, not true. This is how people hurt themselves. This is how people develop a bad relationship with exercise, burn themselves out. And they're actually worse off than if they had done nothing at all. Look, my pump is recorded on videos as well as audio. Come check us out on YouTube. You can also find the four of us on Instagram.

Now, Doug likes to post a lot about behind the scene stuff. You want to learn about podcasting what happens here at MindPump. Tech talk. Go check them out at MindPump.dug. Justin is at MindPump.dustin. I'm at MindPump.dug and Adam is at MindPump.dum.

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