Mind Pump: Raw Fitness Truth - 1461: Tips to Improve Front Squat Technique, Common Workout Programming Mistakes, 2021 Fitness Trends & More

Episode Date: January 6, 2021

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions about how to get better at stabilizing the barbell for a front squat, the most common programming mistakes, good habits they are aiming to create in 2021, and fitness trend predictions for 2021. Sleep deprivation is real in the Di Stefano household. (5:39) Snowboarding adventures in Tahoe. (16:22) The guys are getting the feels again from the new season of Cobra Kai. (24:12) The board game rivalry between Justin and his wife. (26:35) What are the guy’s goals training and diet-wise, heading into the new year? (28:42) The controversy surrounding the latest Cosmo cover promoting “health at any size.” (35:58) #Quah question #1 – What are some suggestions on how to get better at stabilizing the barbell for a front squat? (44:58) #Quah question #2 – What are the most common programming mistakes you guys come across that make you shake your head time and time again? (48:53) #Quah question #3 – What are some good habits you guys are aiming to create in 2021? (53:39) #Quah question #4 – What are your fitness trend predictions for 2021? (1:02:04) Related Links/Products Mentioned December Special (Extended 1 week!): 3 MAPS Bundles for your level of fitness! CoComelon | Netflix Cobra Kai | Netflix Official Site Connect 4 Shots Game Visit Organifi for the exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** Whole eggs better for muscle building and repair than egg whites -- ScienceDaily Visit Paleo Valley for an exclusive offer for Mind Pump listeners! **Code “Mindpump15” at checkout for 15% discount** Cosmopolitan Cover Promotes Plus Size Women as ‘Healthy’ BEST Front Squat Regression & Mobility Tips (START HERE) Adam Schafer's DEEP Squat Mobility Secrets | Behind The Scenes at Mind Pump The Most Overlooked Muscle Building Principle – Mind Pump Blog Mind Pump Podcast – YouTube Mind Pump Free Resources

If you want to pump your body and expand your mind, there's only one place to and health questions that were asked by listeners and viewers just like you, but the way we opened the episodes with an introductory portion. This is where we talk about what's happening in our lives. We talk about scientific studies around fitness and health. We mentioned our sponsors, and we generally have a lot of fun. Today's intro portion was 38 minutes long.

After that, we got into the fitness questions. Here's the rundown of today's episode. We opened up my talking about sleep deprivation. My poor wife is losing her mind because my baby son won't let her go to sleep. It's a real deal. Then we talk about the snowboarding that happened in Lake Tahoe. Wasn't me, it was just Adam and Justin

because I don't do that stuff. Then we talk about Cobra Kai, great show on Netflix, all the feels, it's a good one. Justin finally beat his wife at Connect 4. Yeah, take that. It's after 10 years of losing every single game. one, just in finally beat his wife at Connect 4. Yeah, take that. It's after 10 years of losing every single game. Then we talk about our new year workout and diet.

All of us are motivated together. This is great. It can be a lot of fun to see all on the outside. Full of drawn. Then I talk about a post workout shake that I love to do, which is a protein shake. I like to use Organifies Protein and I mix egg yolks in there. By the way, organifies a sponsor of ours. We work with them and we have massive discounts if you use our code. They make vegan proteins and lots of other products. Go check them out.

They're one of the number one supplement companies in their category in the world. Just go to organify.com forward slash mine pump. Use the code mine pump and get a full 20% off. Then I talk about a study showing how full eggs are better for muscle growth than just egg whites. Adam brought up how we like to eat paleo valley meat sticks to help meet his protein requirements. Paleo valley is another great company that we work with. Of course, like the name says, all of their products are paleo friendly. And one of our favorite products of theirs is their meat sticks. These are grass fed.

They're delicious. They're not dry. They're amazing. Go check them out and use the Mind Pump code for 15% off. It's paleo-value.com-flour-slash-mind-pump. That'll give you 15% off any of their products. And then we talk about the Cosmo cover, health that every size. So we talk, it's causing a lot of problems

or issues I should say in the fitness space right now. So we cover that. Oh, by the way, for paleo valley, the code is mind pump 15. That's the word mind pump and the number 15. So I'll say it so you guys can get save some money. Then we got into the questions. The first question we answered,

this person wants some suggestions on how to get better stabilization with the front squat, front squat, great exercise for the legs, especially the quads. Some people have trouble balancing the bottom of the shoulder, so we give some tips there. The next question, this person says, what are the most common workout programming mistakes that we see? So these are how people put their exercises together or wraps or how they do them. So we talk about some common mistakes in that part of the episode. The next question, this person wants to know what are some of the good habits that we're all aiming

to create in 2021. And then the final question, we all predict some fitness trends for the year 2021. Also, we have extended our end of year promotion. So last year, at the end of the year, we had a huge promotion where we took multiple math programs and we combined them into three different kinds of bundles for three different kinds of people. And we discounted the price tremendously. So let me tell you what those bundles are. The first one is the new to weightlifting bundle. This is for beginners. So if you're just getting started, you haven't worked out in a while. Check that one out. It gives you nine months all planned out of workout.

So you got workout video demos. You got everything set up for you for a full nine plus months. The next bundle is the body transformation bundle. This is for those of you who are intermediate. So if you've been working out for about a year or so consistently, that's the bundle for you. And then we have an advanced bundle. This is for those of you who've been working out for about a year or so, consistently, that's the bundle for you. And then we have an advanced bundle. This is for those of you that've been working out

for a couple of years consistently and wanna really take it to the next level. That's the new year extreme intensity bundle. Remember, they're all discounted tremendously. And all of them are about nine plus months of exercise programming. By the way, they all include a year of free access to our private forums.

You can ask any questions. You can post videos of your exercises to get critiqued. You can also check out funny memes and have good debates with people. It's a great forum, over 3,000 people on there. And Adam Justin and myself also make periodic appearances, and you can ask us questions directly there as well. So go check these bundles out at maps, December.com, that's the word maps,

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Let me tell you guys, sleep deprivation. That's a subtle bitch, isn't it? Oh, yeah. Oh my god, I forgot. sum of a bitch, isn't it? Oh yeah. Oh my God, I forgot. You're not getting it right now, are you ready? You know what, I'm getting enough to be cool, but Jessica is not getting any at all. Oh no.

So you're feeling it no matter what. Oh dude, it's so fun. It's like, you know, we understand why sleep deprivation is a number one way to torture prisoners of war. Because it's nasty. And then my son sits a little shit, like he'll keep her up. Like every other hour, wake her up, wake her up, wake her up. And then she'll get to like a breaking point and I can hear her talking to him.

You know what I mean? Just stop crying. You know, she'll start talking and like he understands. Is he calling here? And then no, he's just an infant. I mean, I don't know. And then he'll do that. And then all of a sudden, he'll just randomly smile at her.

You know? And she'll just start laughing. And I'm like, he's such a little shit. You know what I mean? He's just crushing her. That's tough, man. You guys are already, I saw you's already pushing himself up and tell me time now. Yeah, we're doing this.

So she watched this video from this chiropractor that said that tummy time, I guess you to use like a prop to kind of, so he can start to learn how to use his arms. Yeah. So we started doing that and he's like advanced quick that way. Yeah, we'd roll a blanket or a towel. You guys did the same thing. Yeah, see, that's really cool.

But gosh, man, I know Doug earlier asked me, he's like, so you guys want another one? I'm like, you never ask a parent, you know, two months, two months old thick of it. No, two. You guys remember, I know Doug earlier asked me, he's like, so you guys want another one? Like you never ask a parent, you know, two months ago. Not one of the whole thick of it. No, two. You guys remember, I know, okay, so both obviously you guys have multiple kids.

So do you remember when that transition, because I'm wondering when that's gonna switch for me, right? So we're, we're supposed to. They never switch. Yeah, okay, you're like me then. No, I just knew I wanted to have two, but yeah, I wasn't excited about the whole process. I already knew that it was going to be another rough spell.

You'd have to get through, but at the end of that, it's been awesome. There's a part of me that wants to, but then there's the other part of me that, like you said, is I'm in the thick of it still that I'm like, I don't know. And everybody says, two isn't just double the work. It's like 4x the work. It's way more. Yeah. Now, go from what I've heard and maybe people, a lot of parents bullshit, double the work. It's like 4x the work. It's way more. Yeah. Now go from what I've heard and maybe people,

a lot of parents bullshit, by the way. You know, I think they tell you kind of to get you in the same boat, you know what I mean? They just want it. Misery loves company. Yeah, I love it. Yeah, but from what I heard, going from one to two is way harder than going from two to three.

Haven't you guys heard that? Oh, I don't know if I've heard that, but that makes sense. I've seen, I don't know, dude, I've seen people with three that have just completely melted down. It's been the destruction of them. Yeah, why have you seen in their faces? I imagine the leap from one to two is like so chaotic

and stressful. Especially when you have a, because your son's what, a year and a half. So you would have a toddler in the terrible twos or threes right when you had a baby. That's what I'm saying. So I think that that's what makes two so hard. And then once you probably go through that, like a third one's like, bring it on.

Yeah. I'm saying, I'm already not sleeping. There's already screaming going in the house. There's never a time when they're both like relaxed. So fucking at a third one. I feel like that's how it's got to be. You lose like your own defense now. I mean, you're not in man to man anymore. Yeah. That's, that's how it's gonna be. You lose your own defense now. I mean, you're not in man-to-man anymore.

Yeah, that's crazy. One of the kids just has to fend for themselves. Sorry, but I got to pay me the hard work. Yeah, you got to figure this out. The oldest. Yeah, you got to handle this. From what I remember and Adam, you're more recent. From what I remember, it was the first three months

was the hardest, and then it gets a little easier, and then after six months, it gets a little easier, and then after a year, it gets a little easier. So am I tripping? Yeah, I think you're it gets a little easier and then after six months it gets a little easier and then after a year it gets a little easier. So am I tripping? Yeah, I think you're tripping a little bit. I don't feel like it got easier until after eight months. Although there is your first or at least for me, my first little bit of relief for feeling like,

okay, it's getting a little better, was when he could sit up. So his ability to hold himself up and sit up because then you could just kind of prop him up a little bit and put something in front of him. So it's like, oh, you get a breather. But when you're at where you're at right now where you have to always be holding him or with him,

you never get a break. One of you has always got to be on him. Where once you can sit up, you can at least like prop him up in front of things for toys and she's like that for a while. That reminds me, what's that little sheet where you can like, it forms them so they sit up and it just, you put them in there,

the boppits or boppy. Yeah, I saw this brilliant, like parent hack, this guy put one of those boppits things on top of a Roomba and then it just was cleaning the house with the kids. Just like on top giving them a ride. Well, don't they make the, because when I was a kid, Power Wheels was a big thing, right?

There's like a truck for kids or whatever, or a car. But don't they make them now where you can control them with your phone? Yeah, no, you put your kid in and you just drive them around. Oh, yeah, that's what Max has, Max. Oh my God, that's so fun. Yeah, Max has that, although you'll see, because we're, you know, obviously,

when they're at that age, you can get into it, or when they, when they, you can control it, right? Because he's not, he doesn't get how to use his drive it yet. But I can steer it, it comes with a remote control. But it's both, that's what's cool, it's a power wheel. So that when it gets to two, three years old, he can drive it around himself, but right now I can strap him into it,

and I can drive him around. The problem with that is though, when they're at that age, that stuff's a little herky jerky, and it's like, it's- You have to's like It's yeah, yeah, it's all over Yeah, and they haven't got it down where I it's like smooth yet So like I'll be going in like forward and then I'll stop and the stop is like a brum Steering a little Katrina freaks out

So we don't quite use it as much as I just I just think about like racing other dads kids You know what I mean? Like put our babies in them and we're at the park. And they start a new sport. You know, before we know it, we just start driving all over the place. That would be awesome. Yeah, but we're totally in the middle of it.

But then again, he throws out random smile or whatever and then you feel okay, but it's brutal. We found, because I remember this with my older kids, you start to figure out all the kids shows because you'll put a song on or something, and it works, and you're like, okay, I found something. So let's put this on all the time. There's this show on Netflix called

Coco Baby or something like that. Oh, see, you know, I'll try one. He listens to it. So I put, he has this little seat that he sits and it's like a Bjorn, it's by baby Bjorn. But he sits in a bounces. It's like elevated Bjorn, it's by baby Bjorn. I saw that it bounces. It's like elevated. Yeah, yeah, and you can put him in and then it kind of bounces

so if it kicks his legs and he likes this cartoon, so I put it on and the songs, it would take that shit out of me, but whatever. So, remember when we, before I had Max, I had this goal of like not introducing the television to him and obviously that's all. How'd you do? No, not so well. I mean, I think we did well enough that we waited for quite a while.

I think we waited till he's about one, a little after one, when we first really introduced anything to him. And what we have found now is it's a very powerful tool and very easily can be abused and makes a huge difference on how he sleeps in his behavior. So because I think we resisted to introduce it to him for so long, once we finally did, it was like, oh my God, what is this, all these colors and sounds like he's and drawn to it right away, which I totally get the temptation as a parent to want to use that all the time. Especially your busy or time.

Oh yeah, yeah, you're just like, oh, I just need 30 minutes. Let's just put them in front of the TV for a little relief. Right. And this is what happens when we let them, when we have somebody like in the family sit for them, of course they do that, right? So, and we can always tell when somebody in the family has watched him and they use TV to get him to like, usually grandpa. Right, or an uncle, or an uncle, whatever.

So you can always tell because then he doesn't sleep, he's a little shit. If we don't do that and he's outside all day long and the only time Katrina will do it is either if he's like rolling around trying to change his diaper, we'll let him watch Slip the iPad while he changes diaper to hold him still, which works like magic. And then like when he's eating dinner, the TV will be on and he's in the kitchen and you can see the TV. And so it keeps him kind of like settled. So that's kind of like how we use it.

If we do more than that, it makes it completely affects his behavior and his sleep. So originally I had plans of like not introducing it at all, but you do, you get to, you see like, oh my God, this is like a moment that I get of like relief because they're entertained by that. And you could just see how that, you could go down that rabbit hole of like,

oh, just throw the iPad in front of them. Oh, just throw the TV. Cause it them. Oh, just throw the CD. Yeah, it totally works. Here's the other thing too. And you know, kids, before they go to sleep, it's like they don't want to, and they fight it, right? You guys are not gonna talk about, right? They get like fussy, and you're like, what's going on?

So I was telling this to Jessica, because I'd take him for walks, and that's really effective at getting him to take a nap. But right before he falls asleep, you'll start to, you know you'll start to cry or whatever. And she's like, picks him up right away if he cries. So I'm like, honey, he's literally just fighting going to sleep.

He's being a little turkey about the whole thing. So that's the struggle right now. It's like, there's a certain cry that he does where we pick him up and there's the cry that he's just doesn't want to, he just doesn't want to go to sleep. So now that's interesting to hear you where you guys are at with that. That's always been a constant battle for Katrina and I is that I'm like, let him cry.

Let him cry for a while. Like he's, he just built some independence in him early. You know what I'm saying? That's right. She's like, he's gonna feel abandoned. Yeah, yeah. Hey, totally, that's what Katrina would be like. So it took her, I would say, so it was way later

where you guys are at right now. So I want to say it was around like eight months plus before she finally would give them a 10 minute cry. Like, and that, I don't know where, she, what book she was reading, but they said that's a good strategy. It's like, once he gets that place where it's bedtime and you have a routine, and you put him down,

if he cries, you leave him alone for at least 10 minutes. And I'd say 80% of the time, he does put himself right to sleep before even the 10 minute mark. But I'm like at 10 minutes, And I'd say 80% of the time, he does put himself right to sleep before even the 10 minute mark. But I'm like at 10 minutes, what's 12 or 15? You know, stretch it out for another two or five and she's like, no, 10 minutes. Right at the 10 minute mark, she's gonna get over.

Well, it's like his cries, you know, babies cry, well, it will trigger and a response or feeling in most people, right? There's just something about a cry. I'm sure it's evolutionary. But there's definitely something about the cry that hits Jessica different than me. Like, maybe because she's a mom, you know,

she, to her when she hears him cry, it's like automatic, no matter what, gravity. It must be different, because then there's different types of cries where, you know, if I hear a certain, like a more of a blood-curdling kind of cry, like it just, like, my whole body goes in the shower.

I'm occupied. There's obviously something that happens. I mean, you've seen, or you've heard stories at this Habnacotrina where we could be like a grocery store and hear like another baby crying, and she starts lactating, dude. Oh, yeah. So, I mean, obviously, there's something going on

that they are that sensitive into that, like, nothing happens to you when you hear that. You know, there's definitely another level for them. I'm very able to speak Leaky anyway. I'm super empathetic though lactated one time Very connected. What's happening? Yeah, with nipple. It's weird anyway, but yeah, so we're we're in the middle of it right now poor poor mama I feel so happy. Oh, we missed you up in the Tahoe man. Yeah. Yeah. You guys had a good time, huh? Yeah, it was good What was this no-boarding like and all that?

Well, actually, we went to, so we went one day at North Star and had a good time and everything in the morning and then it got kind of packed and then I was basically trying to help the kids still learn how to ski and it just took up like the whole rest of the day. I know Adam had a similar experience. What, Adam, I saw a video, was that you snowboarding with the camera holding the camera? No, my brother wasn't holding the day. I know Adam had a similar experience. What, Adam, I saw a video, was that you snowboarding

with the camera holding the camera doing that? No, my brother wasn't holding the camera. I was the one that almost hit him. So we were both. Now, are you jumping? Is that you jumping? Or is that him jumping right there? You do that? Yeah, my little brother's better than I am though.

So he's really good. Because you were low-key, like super good at wakeboarding. Is that what it's called? When I saw the video, I'm like, hey, I mean, you know what, you're doing. I would say snowboarding and wakeboarding, is that what it's called? Yeah, I would say, when I saw the video, I'm like, hey, I mean, you know what you're doing. I would say snowboarding and wakeboarding, I'm about the same, I don't think I'm graded at either one of them, but I've been riding since I was,

you know, in high school, so it's 20 over 20 years and I've been, and even further back for wakeboarding started like seventh or eighth grade, snowboarding started my freshman year, so yeah, I've been riding a long time and I introduced both my brothers and taught them how to ride and to see them. I mean, they both lived in Colorado and were like lift, lift ease and stuff like that. So yeah, no, they're really, they're really, really good.

I do the inner tube. Yeah, yeah. I'm going to be a good place for you. Yeah. I was like, oh, it's out of this place. Yeah. I get a little scared, but then I'll do it. Yeah.

No, it was, it was well, it, it's how it looked at this place. I get a little scared, but then I'll do it. Oh, great. No, it was a blast, actually. So like Justin said, when we did North Star the first day, I mean, Katrina is still learning, right? So she's still doing the switching her stance all the way down the mountain. I was like, you gotta learn how to, you have to learn how to carve back and forth and I'm going back and forth.

And I ride backwards, right? So she comes down the mountain, I'll turn around, ride backwards. So I can forth, and I'm going back and forth, and I ride backwards, right? So she comes down the mountain, I'll turn around, ride backwards, so I can like coach as I'm going, but it's like, it's so boring for me. It's so hard, dude. It's like, and the money, dude, you spend like,

now, you live to get through like $180. Too much money, it's a waste of your whole day. Yeah, it's $180. I'm riding backwards on a freaking slow ass hill, like, oh, good job, and doing all that. She's a trooper, because she's like, she'll tell me like, you know, go do your own thing for a little bit, but then ass hill, like, oh, good job. And doing all that. She's a trooper because she's like,

she'll tell me, like, you know, go do your own thing for a little bit. But then I just feel like, you sure? I know. And I'll normally go take off, like Justin and I, we went up to mountain real quick and, you know, before the girls even got all their equipment

because they had to ramp him and I must have smashed, like three or four runs. Yeah. And then after that, I did a few with Katrina and called it a day. That's like, that was my ride because, you know, it was just got crazy a few with Katrina and then called it a day. It's like, that was my ride, because it was just got crazy and then we left. And then we did a night ride at Boriel,

which is the video that you saw. Now I heard it's just fun. What was the ride over there? Yeah, well, like the night scheme. Well, Boriel, how do you do the night? What is that? There's got to put up different lights. Yeah, there's lights that come up and everything,

but it's nice because there's less crowded and all the runs are like super catered to snowboarding. There's all these crazy jumps and parks there, but obviously we didn't do anything crazy, but just like going down the runs and I mean, we got a ton of them in, which was good. It's like, the more you get in, the more comfortable you feel again and like,

Doug can ride hell of good too. Yeah, on what? A border of ski. He can do both though. Yeah, he can ride how good to do. On what, a border. He can do both though. Yeah, yeah, he can ride both, but he was riding skis and it was the three of us plus my brother. So everybody was an advanced rider and Doug was flying down the mountain with everybody.

Yeah, Doug's and Doug's pretty good. Yeah, yeah, yeah. So what's harder, skiing or snowboarding? Doug. For me, while I skied a lot longer, I started skiing when I was like eight years old. Yeah, I was before snowboarding was really invented. That was actually before a lot of things were going on.

You had to cut down your own trees. But no, I took up snowboarding probably about 20 years ago and I stopped skiing. And snowboarding is easier to learn. You know, you get beat up really hard, the first few runs in the first couple days, but after that, you pick it up really quickly. But at this age, I'm not sure I want to go back at it because when you fall, you fall hard. Yeah, I feel like skiing is easier. I skied first, right? So I learned how to ski and I think it feels safer. Like when you first learned to ski, or snowboarding feels like a little scarier, just because the way you're bolted in, you turn sideways more It's a totally different movement. Yeah, now you guys weren't helmets finally. No, I was

Justin does you know I smash my head pre-art last New Year's Eve. I just make an effort not to fall So cool It's not a cool thing. I just don't fall bro. I don't try justons over there jumping and shit I know I know I can't help I mean I absolutely can do all that stuff But and I won't do it though because I'm like it's just not worth the risk I enjoy putting my headphones in relaxing you having something drinkin How different is your state of mind when you're you know middle-aged versus when you're a teenager

We're talking about this. You know I mean lips. Yeah, oh your awareness of it. Look at nature And this is so fun. Yeah, everybody else is talking about the crazy like back flip what I mean? It's all your awareness of it. Look at nature and this is so fun. Like, yeah, everybody else is talking about the crazy like backflip stuff that they can do and all this shit. Yeah, whatever. I mean, I, I, I swear Justin was at like, so I've already been there where I've like, didn't ride for a while, came back to riding and then like was riding with people that were really good and so that makes me want to do everything they're doing.

And I've already had like what he's had where he just cracked himself so hard. I'm like, already've already been there. I don't have it. You get a reminder. Yeah, so even riding with someone like my brother who is hitting the parks and is definitely a good rider, it sure there's that little bit of that want I want to, but I just know.

I've already done what he's done. Some like, I'm not gonna ride like that. And so it's like walking for me to just ride down the mountain. If I'm not gonna be doing jumps and tricks and she's like that, so there's no, and I know everybody gives me shit or a 10, they see a post of me not wearing a helmet. I'm like, listen, when I was back when I was riding,

helmets were only somebody who was hitting the parks. If you were doing tricks and upside down and doing really crazy stuff, that's the only reason why you'd have a helmet on. So the trend of everyone wearing a helmet didn't happen to like 10 years ago. Yeah, I was at my mom told my son because my son is getting close to the age now where he can drive right so 15 He'll be turning 16 this year and so she was telling him how bad my driving record was when I was a kid and my son didn't

Believer because he's like my dad. He was my dad drives hell slow Which is like you have no idea and I tell tell him, I was a different brain back then. Totally different brain. I'm way more aware now of wrists and all that stuff. When I was a teenager in my early 20s, man, there was no wrists. Stupid. Yeah, stupid things I did.

Oh, I went to court to fight losing my license. So when I was 17, I had done, I was on my fourth ticket in a year. You hit four tickets in a year, they pull your license. Oh, I know that. Yeah. So I was on the fourth ticket, and so I was about to get my license suspended,

so I went to court to fight the ticket, and I just got lucky that the cop didn't show up. So. Were you able to get car insurance for your car? Cause I couldn't, they didn't give me, I had to get insured on my dad's 1978 work van. Because any of the car they would not insure. Yeah, I forget how I worked it out.

I think I did it with my grandmother work because she was the one that helped me buy the car when I was in high school. And I think I did something where I was like a part-time driver or some shit like that because if I did full coverage, only sold driver on that vehicle, I think it was gonna be like three, $400 a month

for insurance, which when you're that age is like, oh my God. It's everything I'm making a month. That's what I pay for the 1978 work van. That's it. Were you rocking a van? No, that's just what I got insured for. And then I still drove my, I had a Volkswagen VR6,

the golf, like the little speedy. Oh yeah, yeah. It was the European rocket. Number one card driven by gay men. I remember that. uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh, uh all the time All the time Come on, brilliant, we're your forebanger I'm gonna be six That was a big deal back then You know what I'm saying? Hey, you guys watching Cobra Kai? Yeah, of course

I'm so excited Oh, dude, I was so pumped that they finally came out Now, okay, Jessica said this yesterday I didn't check to see if it's true Will Smith is one of the producers I saw that And, uh, no man Somebody else attached to Will Smith is one of the producers. I saw that and I didn't know me else attached to Will Smith Yeah, it's helping. Yeah, yes, yes

He did the original one the first one About that I this third season. Yeah, she saw in the credit season. I didn't even know that how can you never brought that up? Oh because I was gonna bring it up, but he brought up first. Oh, I win. Yeah, he wins I didn't even I didn't because I you know what I asked you when we were up there I told just I'm like, you know what? Why don't you look into who wrote this like I'm curious to who wrote like the con I love like the at this stuff that they we'd love to have them on the show I think I think they're doing a brilliant job. They are doing such a good job because I mean because Jessica She's not a big karate kid fan so she watches it and she just makes fun of the whole thing

Oh the acting is whatever the story line so obvious that's it would, they would never find like this and not go to jail and all this stuff. And I'm like, honey, this is totally created for guys and four-year-old guys. Yes, guys who grew up loving this, and they did such a good job. Yeah. Even the third season now, starting to hit that too. Oh, it just makes fun of everything in the culture right now too, which is amazing.

But they weave it in in a craft. They do, they do it in a very tactful, tasteful way. That's why I think it's really good about it. It's cheesy and the karate is not good. It's cheesy. You know what I mean? You see, all the references, it's funny because they take you through even Kratikki too, and then I'm sure they're

gonna bring in Kratikki three. So it's like, they didn't just leave it to just Kratikki. So I forgot three. So one, everybody knows that. Two, he goes to Okinawa. Right. And he falls in love with that girl. And then he does the, where he chops the clad,

the, what is it there? Yeah, through the ice, ice bricks, whatever. What was three? So three was where he was like, they basically bought a bonsai tree shop or whatever. And so he was out there like trying to get, basically, I think one of the guys from Cobra Kai, the creases friend that was with him

back in the Rangers, like he comes out and then he starts training Danny. And then he turns him into Cobra Kai. I remember that. And he becomes like an asshole. Yeah. Oh, I remember that. I don't remember.

That's when he breaks the, he's like hitting a dummy, a wooden dummy. And he's like trying to teach him to be, because he stops with Mr. Miyagi. He stops with Miyagi, because he wants to get better at win a tournament again. Did you see the Christmas gift that I got for Justin? No.

You didn't see it? On my story? No, it was a glad you were going to do that. Is she something to do with cheese? No, no, no. It's a, so you have to know first that cheese. You know the story of Courtney and him with their their their board game rivalry going on. No. Oh, so so Justin

I brought this up on the show. Justin in like 10 years has had or plus I don't know how many total years but like 10 plus years has never won at connect for never She has whooped a shit out of them. We never ever it's been over 50, like we've played. And I told this, like we used to live in the apartment complex and this is when we're first dating. And I'm competitive, you know, it doesn't matter whatever it is, like I might show that I'm not, you know, sometimes, you know, you can't sleep in, right?

But I think about it, you know, and then I strategize and I'm, yeah. And so I'm like, I just cannot figure out why she keeps whooping the shit out of me. Like, and so it got to put, it was like the 57th time, I believe. And I lost it. So I just took the whole thing and I threw it off this three story balcony.

I remember you saying that. Yeah, I was so pissed off. She's still married. She just, she, she laughed. There was no, that was a design to her. Right. Yeah. So did you see the new, the new game that they came out?

No. So Connect4 made a Connect4 shots. So it is the same game, only it's instead of the little, you know, checker-looking chips, it's a, they're like ping pong balls. Oh, I saw that. And you, and has a little backboard. And you know, so now he's definitely got a chance.

That's what he's into. That's why I gave him an athletic element to it. So I'm like, do you have a chance, bro? Yeah. So it's pretty funny. We're gonna have to put it in. I'm pretty good at drinking games. Did you win?

Yes, I won. And I shoved it in her face. Forever. Yeah, dude. Like sure it's random, but whatever. I'll take it. So I want to play her then, because I'm pretty good at Connect4.

Yeah, I win. Yeah, but now with the athletic element, so. Please do it. No, no, no. I'm not sure what to show. Oh, yeah,. Yeah, but now with the athletic element though. Please do it. No, no, no, no. I'm not sure what to show. Oh, yeah, yeah, we'll have to do the traditional one. I don't know, dude. The circus games I'm pretty good at.

You guys have already learned this one. And this is true. This is not really a sport. It's physics. Yeah, it's like, you want to hit it right here. This angle, this is true. Yeah, so I might be pretty good. I might be pretty good at it.

Hey, so I want a little transition into how proud I am of all of you guys. The fact that we are, I mean, little transition into how proud I am of all of you guys, the fact that we are, I mean, you guys are like on two months of like really consistent. I'm been about a month of like really consistent. By really consistent, I was training six days a week coming, that's, I haven't been on a six day week routine since before max, for sure, well before max.

Yeah. And seeing everybody. So what are the things right now, each of you are doing like diet wise and training, like what are the things that you, each of you are doing like diet wise and training, like what are the things that you're starting to adjust? I know we're gonna talk about this on the YouTube channel in the future, but what are the things that you guys are really starting to look at right now

in the first month or two? Well, okay, so diet wise, well two things. Training in the past, one of my favorite things about lifting weights is a strength element. There's a big part of me is just so in love with lifting heavy, but this time I'm approaching it from a much, I guess, wiser perspective. When what I'm trying to do is just focus on the feel, the connection, and stay away from

pushing too much of the weight because I don't want to injure myself, that'll stop things. So that's the big thing with the training. The same, the second thing with the diet, when it comes to nutrition, I tend to do things in phases. And the first phase for me is drink a lot more water. So I'm increased my, I'm much more aware of how much water that I drink. And then the second thing is I've reduced the amount

of times I eat out. So that's kind of where I, and then I'm not buying like things that I'll snack on. So those are the first things. And then the next phase will probably be reduce the calories and breakfast, and then we'll see where it goes from there. So that's where I'm at right now.

Yeah, I've been increasing calories for breakfast, which is something I haven't done. I usually have a coffee and like trying like, ride it out to lunch and then dinner and like beef up the calories, the latter half of the day. But you know, in my training, I felt that. And like I've been lethargic when I don't like have that meal,

the first thing. So that's been a focal point for me is to really like, make sure I'm on top of that. And then sleep has been a big part of my, like I've been getting really good sleep as of late, which has helped, you know, with the consistency. And then obviously to what you said about consistency is I'm trying to really mind my, my quest for intensity. Like I'm always driven towards these like crazy

lifts and like get like ego, like makes its way in there. And I've been really kind of checking myself with that, trying to make it around. Yeah. Today, today we worked out and I was hesitant to bench press with you because that's your, that's your lift. Yeah. And when you and I in particular start working out, we both love to push the weight. Totally. And Adam sometimes will check us a little bit and he wasn't there, right? So I was like, all right, I know this is good. But we were good, dude. I was trying to stay, yeah. We were actually good. We were being mindful. We were being very mindful. Yeah. You know, it didn't get crazy. And I was like, this is good. I think we got it. I threw a little comment over there. Like, whoa,

dude, I see what you're benching over there. Oh, that was good. Yeah. That was good. Trust me. I know Justin wanted to just go crazy. I know I was like, rated. That was like, no, don't do it. Yeah, you know, let's keep going. Now, what do you notice when you increase your, okay? So obviously, we're all trying to get leaner and do the whole thing, you're increasing your breakfast. What do you feel when you do that? Why add to breakfast?

It just, it brings my energy up, like sustainable energy. So like, yeah, I ride on this false caffeine high that I've been doing forever, but like I just need something that's got a little more substance. So I just feel it more of my workouts. I don't know if it's like an endurance thing a little bit. It's a little bit of that, but really it's just like

a consistent, nice, like, energy I can pull from. Yeah, are you guys down to try that post workout shake that I always do? Cause I'll bring it and I'll make one for everyone. How nasty is this? It's okay, it sounds bad, but it's not. So here's what you do, right? You go protein powder and I'll just do the organified chocolate

because that's when taste the best, right? Oh yeah, that's good. So a scoop of the chocolate and then like five to six egg yolks in there raw and then you shake it up and drink it. Really? It tastes like a chocolate shake. I'll try it, dude. You got the protein obviously from the shake

and the yolks, you got the coline, that's in the yolks. And then the cholesterol and the yolks is, this is my personal opinion, but there are studies that kind of show that this may be the case. The cholesterol in the yolks helps with recovery and strength. Did you guys see the study on where they compared egg whites to full eggs in terms of muscle protein synthesis

and then in terms of progress? You guys see this? No, no. They controlled for calories and macros and all that stuff, but one group had full eggs and the other group had just egg whites. The full egg group built more muscle and had spiked muscle protein synthesis higher. They're trying to kind of theorize as to why that is. I think I bet you it's the cholesterol. Cholesterol's got a very interesting effect in the body recovery wise.

Interesting. I find myself using more shakes and more of our products than I ever have right now, just because- The convenience. Yeah, the convenience, and I'm not prepping, right? So when I meal prep, I'm obviously the goal is always to get everything through whole foods, but when I'm not, and I'm just kind of being mindful

of what my diet looks like, and it never fails. The biggest, you know, miss for me when I'm not calculating or tracking is protein. I just don't get nowhere near. A day could go by and easily, I could have 50 grams in a day. People don't realize this, but when you're trying to hit 150 or more grams of protein,

and you actually track, it ain't easy. No, 200 is like the target. And I'm like, okay, if I'm hitting 150, 180 right now. And that's with me also having a protein shake, I'm using the beef sticks all the time now, so it's snacks in between, so I can bump protein there. And I'm still landing in the like, we'll mid 150, like one four, and then-

Now because you're getting so much protein and you're trying to get it from Whole Foods, are you going for the leaner sources of protein? Because, you know, if you go 85% beef or steak or chicken thighs and you're trying to get 200 grams of protein, that's going to come along with a lot of calories from fat. Or is that later? No, so I'm not messing with that much beef right now. So if I were to look at, most of my protein is coming from, if it's not coming from

a way or the products I just talked about, I'm doing a lot of eggs right now, I do a lot of chicken thighs right now, ground turkey right now, veal and bison. So, and then the occasion, like I had burger patties like I did a, which I'm gonna call it like a wrap and made it into a salad, you know, you can, so I've been doing that, just because of how much when I, I tell you, when I eat a full burger, the bun is what fucks me up for sure. The bun is what makes me, I can tell right away, I look like I gained five pounds in my gut when I do that. If I, you know, discipline myself to do it, how Katrina does where she just gets a wrap

and then we cut it up in a bowl and eat it, which is much better. Yeah, and then it's, I don't fill up on a bunch of carbohydrates that I don't need any additional. I'm still trying to get the protein intake. But yeah, if I'm not, if I'm not meal prepping, then I find that I have to use these other things to make up for the protein. And then Justin, one of the first things

that I had to do was get after my breakfast. I could easily go till noon to two o'clock for my first meal. With nothing. Yeah, with nothing. And then start eating. But if I do that, sure I can manage calories and that's what's kind of sustained

like my body where it was today. But I can't build. I can't put muscle on with that because I'm not hitting anywhere close to what I need to. Or protein. Speaking of bloated belly, did you guys see the cover of Cosmo?

Oh, dude. What is going on? So it's causing a lot of issues right now, right? Of course. Yeah, so the argument is, so they put it's causing a lot of issues right now, right? Of course. Yeah, so the argument is, so they put two, it was a two covers or one cover. I think there were two. There was two different pictures that I saw.

I don't know if they released both of them independently, but yeah, it's just, I thought that was a fad that kind of went away after we all got hit so hard with COVID. So they put two, you know, what they would call plus size models, but they're, I mean, they're clinically obese women on there, pretty women and everything, but nice looking cover, but it really the message was,

this is healthy, I think is what it said on there. That's exactly what it said. And in the fitness space, it's causing a lot of uproar, right? Because objectively speaking, being obese, you can definitely be a healthier obese and you can be a less healthy obese, that's for sure. But the obesity itself is a health risk factor. And so they're saying this is healthy

and people in fitness are kind of up and arms. It was pretty much morbidly obese. Yeah, that's the other thing you have to address too is that a lot of people don't realize, it only takes, what is it, 25 or 30 pounds of weight that you're a fat that you shouldn't be carrying on your body to be considered clinically obese. A lot of people flirt with that

that don't look even obese. Oh no, these pictures look like they were wailed. Yeah, good 60, 70 or more. Yeah, plus over that. And here's the thing, I, so I think where they mess up with the health at every size, I think that's a terrible statement. I think there's health at many sizes. There you go, I think that's a terrible statement. I think there's health at many sizes.

There you go. I think that is better because absolutely, I've had somebody who is 200 plus pounds and they're healthier than somebody who's 140 pounds. I've had that as clients many times. And so I think the messaging of the, there's the health is this big spectrum. That's true.

And there's other things that are a part of that sphere, but to promote that image of- Say, this is healthy. Yeah, I just think it's the wrong message. So here's what I was thinking. I'm looking at it and I'm thinking, okay, Cosmos, a business, they're obviously trying to sell magazines. It's going to sell magazines just because of the controversy. Right. That alone's going to sell magazines. But here's the other thing. We are heading into, we're getting there close to the point where a majority of Americans already are overweight, but we're getting to the point

where majority of Americans will be considered obese pretty soon. Is this just a market response? Because if a majority of people are obese, is it gonna make, are they gonna wanna buy products with people that look more like that? That's just gonna keep telling people what they want to hear. We're going to tell them the truth.

Well, that's just it. The market tells you what you want to hear. Well, it's just, listen, they're in the business amazing money. They're not in the business of saving lives or getting people to be either or fitter. So it's brilliant by them. And you're 100% right. So I'll, and that's exactly what it's, they're responding to the market

that less than 50% of their audience is Is in good shape. So why not tell them that hey listen you're okay. You're in great shape You're super healthy too or else you lose subscribers. It's a brilliant. It's a brilliant on their part It's just unfortunate because I think it's a terrible message for the masses Especially since that trend is continuing. Yeah, I don't I think what you said is 100% right I You can definitely be a healthier obese and a less healthy obese and there's a range. There is a range like, you know, genetically speaking, people are very different.

There's some, you know, same height. Someone might be 20 pounds heavier than someone else and it's due to genetics. Now obesity or severe obesity, that is not something we evolved to have. It just didn't exist until we started to really have lots of processed food and lots of sedentary, and less activity, that kind of stuff.

So that's not like, it's natural, it's not natural, it is unhealthy, but you can be more healthy and obese and less healthy obese. And also, here's the message, we always say, just because you may have a body that reflects the fact that maybe you haven't been taking care of it, you know, here's the message, we always say, just because you may have a body that reflects the fact that maybe you haven't been taking care of it, super great. That doesn't mean you should hate yourself. You like loving yourself is definitely like a very important

message, right? And I think that needs to be highlighted, you know, with with everybody, but also too, we have to have like accountability and we need to have like self assessments And we need to have self-assessments and we need to always look at how can we improve our life and how can we improve the quality of our life. And real love is honest, right? So if you're a parent, let's say you're a parent

and your kid is just, they want candy all the time or they want toys all the time, and you just spoil the shit out of them. And then people say, why do you do that? Why do you give your kids candy all the time? Why do you buy them whatever they want toys all the time, and you just spoil the shit out of them. And then people say, why do you do that? Why do you give your kids candy all the time? Why do you buy them whatever they want? Why do you let them slack off at school? Why do you whatever?

And the parent will say, oh, it's because I love them so much. You're not loving your kid by doing that. You're actually hurting them. And people do this to themselves. And the message. Aboling bad behavior. And the message isn't your obese to hate yourself and the message also isn't your obese

and that means you love yourself because you're not active. Remember love is also action. It's not just the feeling. It's how you act. And so at some point, you need to be able to say to yourself, you know, I've loved myself in many ways, but in some ways I haven't. And one of the ways I haven't is I've allowed my body to become unhealthy, I haven't been active,

I haven't been eating right, I've been using food as a drug, and that's okay to be honest with yourself. So that I think should be the message, but the message they're putting out is this like, this is wonderful, this is great, don't worry about it. This is what it, this is healthy, that's false. Well, I also think it's like back to your market response. I think it's, you know, this is how, don't worry about it. This is what it, this is healthy, that's false. Well, I also think it's back to your market response. I think it's, you know, this is how we are in society.

Like the pendulum swings one way, then it swings the other way like crazy. I mean, just before this, you know, a decade and a half ago, you know, all the covers of magazines were, you know, anorexic, co-head, fucking models. Yeah, what are they called heroin sheep? Yeah, it's very true. Right, so I mean, which one is more unhealthy, right?

I mean, I could get behind that the obese girl that's on the cover right now, maybe healthier than the co-cat. At least she's smiling and stuff. I remember the eating and getting calories, you know what I'm saying? So really what I see is just we swung one direction and now we're swinging the complete opposite. Hopefully we'll land some more in the middle because I do believe that what you should see on the cover of magazines like

this should represent a more realistic look of most people, but a healthy, realistic look, not an extreme of skinny, coked out or super obese and then trying to claim that both of them are healthy. The reality is that that's not true at all. We're just so drawn to extremes. That's such a good point. In everything, politics, everything. We can't just be in the middle and be moderately

rational and logical about that. Well, you see that with that, or that's just natural how we evolve, right? We swing one way or the other, then we land kind of in the middle. It's like bowling with bumpers. You hit the sides until you finally figure out where the middle is.

Oh, it's right here. You know what, I think everybody should do at one point. I really do, and bear with me. I think everybody should go to a nude beach at one point and hang out there for a while. Here's why. Because here's why. People at nude beaches, you see,

I'll tell you, it's not random. People at nude beaches are a lot of regular average people. And when you're there long enough, you start to realize that that's true. That's true. That's very true. I's not what you talk about. I'm circumcised dudes. Whoa, you're looking closely.

I was, yeah. Here's why. This is a point of it. Now, this, keep going. No, here's why because when you're, you see a bunch of regular people walking around naked and you see how people actually look, you start to, you start to realize like people don't look like what they portray in

a lot of media and stuff. It does make a huge difference. The reason why I'm saying this, when I went to Italy as a kid, a lot of beaches there are you're topless or naked. I remember seeing people and being like, that's what boobs look like on an older woman and that's what. You start to just get used to it. It's good.

I mean, I get where you're going with it, but I don't need to go that extreme. I think you just walk into a 24-hour fitness or a plan of fitness. I mean, I used to get you to walk around. Why do you just tell people that when they come in the gym and they felt so intimidated by the trainer that they were talking to, or this image that they were supposed to look like,

and I'd be like, stand up. Look in the gym right now. There's, you know, a hundred and something people in here working hour and hour. Find me five people that you the gym right now. There's, you know, a hundred and something people in here working out right now, find me five people that you're describing right now. And you couldn't, you couldn't find five people in single-digit body fat in a gym. You know, these, which is already a selection bias,

you're already getting people that care about fitness and they're working out or trying to achieve a goal. And yet, even there, you see a lot of normal bodies. It's Instagram and magazines that have distorted this idea of like what real healthy or what really fit people look like. Totally. This Quas brought to you by Organify. For those days you fall short on getting your organic veggies or whole food nutrition, Organify fills the gap with laboratory-tested certified organic superfoods to help give your health a performance-the-added edge.

Try Organify totally risk-free for 60 days by going to Organify.com. That's O-R-G-A-N-I-F-I dot com. And use a coupon code MindPump for 20% off at checkout. First question is from Jeremiah D. Godfrey. What are some suggestions on how to get better at stabilizing the barbell for a front squat? Now do you think when you think of stabilizing, do you think it's more challenging left to right or forward and back that it's rolling off their shoulders? I'm wondering exactly. I'm wondering if they're talking about the shoulder part. That's to me that when I when I where I struggle with it or had clients for with it, it's not stabilizing the bar left to right.

It's the elbows, it gets the elbows dipping forward and the bar wanting to roll forward. Now when you do your front squats, are you doing the like the Olympic liftee? Are you crossing it like a bodybuilder? No, I do, I do fingers. Yeah, I do the cross. I did cross when I was competing, right?

And I was like, like, had no mobility. So, and I was lifting heavy. But now, right now, I'm gonna go with mobility. Yeah, I've got the shoulder mobility to be able to do it with where my fingers are on it. But yeah, I mean, I had to lift with my arms cross like that when I was competing in it.

Yeah, the two muscle balance. So I do the cross, it's just always how I've done it. And I, as you squat, this is how I used to teach my clients because that would be hard for a lot of people. As they go down, the bar wants to roll off in front of naturally, of naturally wanna come forward. Yeah, and so what you gotta do is, as you drop into whatever the hole,

or as you squat down, lift your elbows at the same time. So you have to create that tension of lifting the elbows while you're going down. And if you can do that, the bar tends to stabilize pretty well. The second thing I would recommend, and this is for any exercise, any exercise you have issues with stabilization, go way lighter. Way lighter.

If this means you just use the bar, then so be it. But your stabilization is usually the threshold that tells you how much weight you can use. It's not how much weight you can use. It's how much weight you can use while maintaining good stability. Well, I have another tip in relation to that. So sometimes when you see the bar dip like that, it's at the bottom when they run out of like ankle mobility. Yeah. So if you get, if you're doing like one of the things that happens because you're in a

front squat or like Galba squat squats like that and when you're low in the front, you tend to be able to get deeper into a squat, which is one of the great values of it. But you still are going to have that limiting factor if you have poor ankle mobility. So a lot of times what you'll see is somebody dropping down in a front squat, and at the bottom of the squat where they run out of the ankle mobility, then the body starts to come forward a little bit, and that's what makes the bar dip deft. So lift the heel up. So you can get into, you know, stand on some plates or squat shoes.

Now of course, you're always going to hear us talk about like address the ankle mobility. I don't just crutch it, but for the time being, and that's how you know if that's your issue, right? So if you go with an elevated heel and all of a sudden you have no problem with the bar stability, it's an ankle issue. Yeah. Yeah, this too, in terms of like, I like squat shoes for this this reason, like I like that if that's an issue for you But also to go back to like a lot of people just having not good mobility and the risks and in their shoulders as well can contribute to a lot of

You know some dysfunction in the overall lift of it so to be able to address that even if you need to you know Have wrist wraps or even like towels wrapped around the bar and try it that way. So you actually have something solid to grip to pull so you bring your elbows up and you're conscious of that as you drop into it would help as well. Yeah, and the front squat is a quad. It's more of a quad dominant squat than a back squat anyway. So lifting your heels, this is from a bodybuilder perspective, okay.

Lifting your heels just makes it more of a quad exercise anyway. Sure. I know guys, great ankle mobility, they could do a front squat without elevating the heels. They like to elevate their heels on a front squat anyway. That's means, it hits the quads more. Yeah, that's me. A lot of the, when I got goblis quad,

were you were in here? You and I did them. Right, right. And you saw me, I lifted my heels because exactly what you said. I mean, my focus when I'm doing a front squat or goblis quad is I'm shifting it to the front anyway. So by elevating the heels,

I'm only gonna do that even more. Where I won't do that on a back squat. Back squat, I'll be in my chucks. Next question is from Josh Kor. Josh Kor. What are the most common programming mistakes you guys come across that make you shake your head time and time again? Over application of intensity.

That's the most common one. Probably number one. Because even as a trainer, I remember this challenge because clients come in and we're in a service industry, right? So we're servicing somebody who's paying you to come in and train them. And many clients would be like,

they want the burn, they want the sweat, they want the challenge. And so as a young trainer, I remember, I had a hard time communicating with clients what was better for them to do. And so you find yourself kind of giving them what they want, even if you knew better. So I felt like that was the first five years of me

as a trainer was, you know, while they want this. And so, and then you see what ends up happening is you've ends up seeing other clients come because they like to, they're like, oh man, I'd get people come to me off the floor and be like, what was that thing you guys were doing? You know, like crazy ass circuit or whatever. Well, speaking into the circuit,

and this falls into the intensity part of it, but programming in high skill movements within like a fatigue based workout. So, you know, that's something where you'll see jumps, you'll see all kinds of different things, the Olympic lifts, things like that, where, you know, it requires a lot of attention, a lot of composure, and you lose your form quickly

when you throw those in the mix with something where you're like, just going back and forth through all these exercises. It's so important to know what the intention is of the workout and the exercise that you're trying to do. So if you're doing a jumping exercise, the intention usually or should be explosivity, you can't train that under lots of fatigue. If you train it under lots of fatigue,

you're just getting endurance. In which case, you don't need a jump, you could just do something that's a little safer and you'll still be able to work that fatigue angle. That's a big one. And under that intensity umbrella, or you start to kind of see this creativity intensity that I like to call right.

So underneath the words, like, here's what we're gonna do. Instead of doing lunges and curls and presses as separate exercises, why don't we do a lunge curl press all at the same time? Where you get this combination of different exercises. 100% guilty of that exercise. Hey, 100%. Same here, same here. I see the same time. Where you get this combination of different exercises. I'm saying guilty of that exercise. I say 100%.

Same here, same here. I see the same thing. Where you combine 15 different exercises into one because you're trying to razzle dazzle the client. And so you see people kind of do this. Here's another one. This is a super common one is that they people don't realize that rest is part of the programming.

So if there's a two minute rest or whatever, they'll do their set and they'll be like, I could do another exercise. You know, resting is a waste of time. As if resting is a break that you need because you're just too tired. No, the rest is part of the programming that allows you to train your body in the way

that you want to elicit the response that you want. And here's, again, here's another piece, another key to that whole thing. Applying intensity appropriately is what get you the best results. Overapplying, underapplying it will get you results slower or not at all. That's an important thing to understand. That more is not better. The right amount is what's best. Yeah, especially with just aimless.

I see a lot of aimless type of training where you don't really understand what the intent of the entire structure of the workout is. And I think that's a lost art and that's something that really needs to be considered. What are you trying to do that day? Is it real strength focused? Is it endurance based?

Is it you're working on skill? Like what are you actually in there to do? Well, it reminds me of like the biggest loser. Like it's that you have this window, right? And you get a client and it's like, how can I build some muscle burn as many calories, do as much as I possible, wow them all at once. And what that looks like is a crazy workout.

It looks like super intensely based. It looks like you're doing creative exercises like what you're saying. So it looks like what you're saying, Justin, when you're combining these high skill movements with other exercises, in hopes that you're gonna build a little bit of muscle, burn a bunch of fat, and in a small window, it does look like that.

If you take a client who's never lifted weights, and you do a lunge curl press with them, and you do jump boxes, to squats, to bicep curls, and you do these circuits with them, they're gonna build some muscle, and they're gonna burn some body fat in those three. One accident. Yeah, no, literally burn some body fat in those things. One accident. Yeah, no, literally, I mean, in those 30 days,

you'll see some, and you may even see more gains to that body than the trainer who's actually training them appropriately if the race was only 30 days. So that's where I think that's where we, you continue to see that abused and you see it perpetuated by trainers and coaches because they're like on this,

oh, I gotta show these people a quick results and change and hopes to reassign them and keep them on. So it's just this vicious cycle that keeps happening. And then you get enough trainers that are training this way and teaching people, the masses start to think this is what you're supposed to do. Next question is from Pat of Blanc. What are some good habits you guys are aiming to create in 2021?

Oh, that's a good one. Are you guys big New Year's resolution guys? You guys set those, I tend to not do that. I am a little bit really. Yeah, I think I'm not big on New Year's, like we set like these massive crazy goals, but I do know that it does tend to kick up some things these massive, crazy goals. But I do know that it does tend to kick up some things that maybe I had fallen off. And I'll give you an example for Katrina and I. So it was two new years ago where I set a New Year's resolution of, I wanted to knock out at least one book a month.

And I think I ended up the year almost at like two, almost like one and a half books a month is what we hit. And then after that year, it was very sporadic. And it got to the place where I wasn't even finishing a book a month. And so that's like this year is again for us. I mean, we got obviously with Max and moving and business stuff, yada yada, all the excuses.

Like I just didn't find time to read and weren't, we weren't doing it as much. And so one of my New Year's resolutions, again, the shear is to pick back up that habit, is to get back in the routine of doing that, in addition to what we're doing with training right now. So I have not had consistent, five, six day week training for a long time.

I mean, well before, I mean, when we were first trying to have max, when I came off a test australion, three and a half years ago, the Achilles tear, all that, I mean, at best I was training too. Maybe four was like a crazy good week, and that was very sporadic. Most of the time it was like two times a week, even one. So for me, just getting back

in the consistency of training and then reading are like my two big focuses for 2021. Yeah, I would say for me, I didn't really think about it as a 2021 goal. This is kind of something I was working on last year, but it's gonna, and so it's gonna continue to this year. And that's acceptance. The last year for me in some ways hit me

in the like areas that I get challenged at anyway. You guys know I tend to be a hyper-condrake anyway, so we got this pandemic going on, and then I have a baby, so it's very easy for me to spiral into this paranoia or whatever, so it's this practice of acceptance, and one thing that helps with that is gratitude. And so at night, Jessica and I,

and we did this before, but we weren't consistent, now we're trying to be consistent, we're at night, every night we tell each other what we're grateful for. And then she's added to that, evening stretches together. She's now getting back into exercise and stretching. So we'll sit together at night and she'll either hold the baby or he'll be down

and we'll stretch and while we're stretching, we'll do this kind of gratitude thing. And it really does help me a lot in that sense. Because otherwise I get in this, like I said, the spiral of paranoia with what's going on and just gonna continue, I need to, I have to work on this acceptance, otherwise it's just gonna mess with me.

I have a very similar to that in terms of just understanding that there's uncontrollables. There's gonna be these things that, we're gonna have to face and be challenging. And really it's just about working on myself and what I can do to thrive amidst whatever this year brings. And I know last year's very challenging for a lot of people and trying to make sense of it all just was not the way to do it. It was really just like, I just need to be at my own piece and I need to accept and have gratitude for all

the blessings and things that are, I've been thankful to have. And so yeah, I've been trying to train myself to stop bringing on all the stress and trying to think about all these impending doom situations because it's just unnecessary. It's not something that I'm bringing in that's positive to my family, into my life, into my work ethics.

And then to Adam's point about, you know, be more consistent about working out is something that I kind of lost my way with. Like I just wasn't that wasn't a high objective for me because I felt like, yeah, ice was still working out, I was still kind of doing it, but it just wasn't in the mentality of like, I want to improve myself. I want to get into this. I want to get charged by this and really have fun with it again. And so this year I want to have fun with it again, and I want to get consistent and get to a level I haven't been in a really long time. Do you guys think that most people

overreach for their New Year's resolutions? Oh yeah, oh yeah. I think that's so it's common for everybody to do that. When you're motivated, when I'm motivated and you tell me to set a goal, I, it's like I have to check myself because I'm in a motivated state. Right.

Okay, my goal's gonna be, and I'll just set these lofty goals. I think that's common. Yeah, well, my goal's gonna be, and I'll just set these lofty goals. I think that's common. Yeah, well, it was interesting to hear that nobody said any like very specific goals, which I love, right? Like nobody said, like, I'm gonna lose, you know, 5% body fat or gain this much muscle

or lose this much body fat, or I'm gonna do, I'm not even committing to say, I'm gonna read a book every single month. It's like, I know that if I'm consistent with that as like a focus, other things it bleeds into. I know if I'm consistently with that as like a focus, it, other things it bleeds into. I know if I'm consistently training, I eat better consistently, and my body fat, but just as it will change,

my muscle mass, my body composition will change. I know that also too, if I'm reading, if I make an effort to be reading every single night with Katrina, that leads into like, you brought up gratitude and so with that, I know that whenever we are reading at night, it just ends up into this great conversation afterwards. And so, you know, I like to find one or two things

that are actually pretty simple for me to accomplish if I'm focused on it, versus having this elaborate goal or this huge goal that I'm gonna try and accomplish and then get after it, and then get discouraged after a few months because life happens, right? So I think that's a big mistake.

I think a lot of people will get into the new year and they set this huge lofty goal. And then life hits them in the face 30 days later. And they fall off. There's nothing wrong with goals. I think the problem is when it's all about the goal, one of two things will happen. Either, I'm almost every single time.

Either number one, you will, at some point, lose motivation to hit that goal. And then because you have such a solid goal set in your mind, you just give up. So you're like, I'm gonna lose 30 pounds. And then, you know, you get halfway there, and you start to struggle, and you plateau, and then you think, screw it, I'm not doing anything at all anymore.

So that's number one. The second scenario, and this is one that people don't even consider, is that you actually hit the goal. And people are like, what's wrong with that? Well, here's the problem. When it's all about the goal, you hit the goal and then you're like, now what?

And then what? What do I do now? I've seen this happen with clients, and I used to think they were successful. The truth is that they were just as unsuccessful as the other people, because they would hit the goal. And then it was like, everything was gone. Okay, I'm here now, I did the 30 pounds.

Now because I fell in love with and I obsessed about the goal, where do I go? I think the key is to talk about the journey, the journey. It's all about the journey. Fall in love with the daily exercise, fall in love with the daily gratitude. Don't worry about, you have your goal of losing weight, but really it's about the stuff that gets you there. Fall in love with that because that will keep you going forever, at least it's more likely.

We always talk about helping clients connect the dots to all the other things that are happening in life, you know. So I feel the same thing, like when I think about the reading, it's like the goal of reading a book every day or every month had nothing to do with like, oh, I could say I read so many books in a year or like, oh, it's all about all this knowledge. I mean, it's also, it's all the other aspects. It makes this connection in our relationship so much better. It creates this great dialogue,

finds ourselves talking about gratitude, things that we're grateful for. It bleeds into all these other things that I think just really help support the relationship in our life. And so I think the same thing goes for anybody's new year's resolution instead of getting so hung up on the goal, think about as that process you go through that thing, all the other aspects of your life that are improved because of the things that you're doing. Totally, and here's one more piece I wanna add. I think a lot of people, because I see a lot of people like, 2020 worst year ever, yay, it's gone.

Just because the calendar switched to 2021, yeah, nothing has changed. And so what you don't wanna do, and this is for me too, by the way, I'm talking to me too, is you don't wanna have this expectation that 2021, everything's gonna work out. That the uncontrollables are all of a sudden different.

You know, the uncontrollables are still here. Well, there's a good chance it'll be worse. Yeah, right. Absolutely. Very like this piece with that now. That's it. So it's like, make these aliens come. 100%.

Yes, that's the other, that's the other thing. That's gonna be awesome. That's the other thing. Are the aliens gonna be here? Next question is from Drew Moser. What are your fitness trend predictions for 2021? Oh, I got one. Oh, go for it.

Yeah, I got one. Normally, I think when we think of the fitness trends, we think of this bullshit thing that's gonna happen. I have a positive one that I think is gonna be a good fitness trend this year. I think the movement of doing things like as far as fitness related, this idea that you have to go to a gym and get a workout in and have a membership and sweat on a treadmill. I think that's going to slowly go away. More and more people will find more creative ways to

get in shape and start training at home. And I think more, I think it's obvious that the home gym surge of like equipment is like through the roof, right? In the last- It's gonna keep going. I think so too. And I think more and more people are actually, and this is including myself.

So this is the longest I've ever been, and not been in a gym, in almost, in almost 20 years. I have never gone this long. Yeah, you were not a home gym person. No, I was out of the three of us. I was the one who like. Yeah, you were not a home gym person. No, I was out of the three of us. I was the one who, like, wasn't, and not a fan of it. And obviously because of the time that we're in,

I was forced to make it work and figure it out. And I've now learned to love some of the benefits of that, as much as I didn't like it before and said, oh, I love, and I'm not saying that I still wouldn't enjoy getting a lift where there's a bunch of other people pushing weight and doing things in the gym atmosphere. But I've actually learned to love the at-home workout

so much more that I can't be alone in that camp where you probably love the gym setting before, you were forced out of it, you've now been forced into figuring out what at-home workouts look like for you, and have now adjusted and have learned to like it. And so, and now I'm looking at 2021,

going like, shit, I'm gonna cancel my four gym memberships and save my $200 and something dollars or probably $300 a month. And I'm gonna continue doing this at home. I think that that's gonna be a big trend this year. Yeah, I agree with you 100%. I think home gym sales, I think digital fitness products and programs, I think those are gonna continue to do well.

I think also that the demand for fitness is going to go up. We saw it dip, right? Jim's closed, people freaking out, eating more crappy food. That's another good point. Drinking more alcohol. I think that we're, this is my own just, you know, belief. I think that we're gonna start to reach a breaking point where a lot of people are like, okay,

I need to do something to take care of myself. And I think you're gonna see that more this year than you have in previous years. How could we not, when you connect all the COVID stuff? Yeah. I mean, when you look at the number one cause of fatality from COVID, it's people that are obese, heart conditions, all the things that are preventative

if we are dieting and training. So you gotta think that there's a big portion of people that are probably waking up. I know there's a large portion of people that are locking themselves in their home and not going anywhere and not getting sunlight and not socializing, not doing that in fear of COVID. Then I think there's another big portion of people

that realize like, oh shit, like one of the best things that I can do to prevent this or at least mitigate it if it does come my way, is to be healthy. I think that's human behavior because look at it this way. I have friends that have served time in prison and the time that they were most consistent with their workout was in prison. Why? It's sketchy friends.

It's a few. But it's because, why? Because they were in a situation, they was a stress relief, they didn't have a lot of options available to them, and they became consistent with their workout. I feel like we're hitting a breaking point. I really do.

I think a lot of people, the demand for fitness is gonna increase because a lot of people are like, all right, that's it. I need to do something. I need to get on a schedule. Things are not open like they normally were. I think it's a top of people are like, all right, that's it. I need to do something. I need to get on a schedule. Things are not open like they normally were. I think it's top of mind.

At least top of mind. Because people, you know, I think it's both, like it's sort of the other end of the sort of that is that it's bringing people back to wanting to get into healthier habits and protect themselves and build, you know, a more resilient body. And I don't know if it's been announced or not. I know Apple's working on, you working on ways to compete with Peloton

and all these kind of digital platforms and things, but I really see, we're gonna see some of these big companies jump into the ring here and create experiences like we haven't seen before where it's gonna connect to the watch and you're gonna get points for all this. And all these things like they've speculated about forever in the digital health space. I think they're gonna double triple down on them

to where you could earn points and then that goes to your insurance. And things like that, they can lower costs for things. There's gonna be incentives, I think, within workplaces and stuff. I think it's like finally time where that makes sense. Excellent. Look, MindPump is recorded on videos,

as well as audio. Come check us out on YouTube MindPump podcast. You can also find all of us on social media. You can find us on Instagram. You can find Justin at MindPump Justin, me at MindPumpSal, Adam at MindPump Atom and Doug the producer at MindPumpDug. Thank you for listening to MindPump.

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