Mind Pump: Raw Fitness Truth - 400: Keto, Intermittent Fasting & Adrenal Fatigue, Feeling Like Crap When Bulking, Functional as an Overused Term & MORE

Episode Date: November 11, 2016

Kimera-Quah! Episode 400! In this episode of Quah, sponsored by Kimera Koffee (kimerakoffee.com, code "mindpump" for 10% off), Sal, Adam & Justin answer Pump Head questions about the overuse of the term functional, feeling like crap when bulking, the impact intermittent fasting and keto has on the adrenals and best things they did to promote their personal training businesses! Have Sal, Adam & Justin personally train you with a new video every day on our new YouTube channel, Mind Pump TV. Be sure to Subscribe for updates. Get MAPS Anabolic, MAPS Performance, MAPS Aesthetic and the Butt Builder Blueprint (The RGB Super Bundle) packaged together at a substantial DISCOUNT at www.mindpumpmedia.com. Please subscribe, rate and review this show! Each week our favorite reviewers are announced on the show and sent Mind Pump T-shirts! Have questions for Mind Pump? Each Monday on Instagram (@mindpumpradio) look for the QUAH post and input your question there. (Sal, Adam & Justin will answer as many questions as they can)

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Salda Stefano, Adam Schaefer, and Justin Andrews. Come by, y'all, my little boy. Come by, you put them up to the sun. Damn, you know what he did though right there and I feel I feel for him This is what he did he softened and and tried to sing like not as strong Because he thinks it makes it sound better. It's like But it sounds equally shitty Anybody with a musically trained ear is that oh That's maybe when she closed the episode But that I'm singing I appreciate it. It. It's really hard to do sing in church

Did you sing in church a lot because you grew up in church? I did I did and we I hummed a lot Yeah, my mom would I remember that guy that would like like just move his lips like Wouldn't even sing but just like you know, I could like mouth. Did you you gave hummers in church? That's weird. Wow, that's a stretch there But just like you know, I could like mouth. You you gave hummers and church That's a stretch there Whoa, yeah, yeah, you're having something so much better Whatever dude, that's the thing I think there has to be some technology that like can track like what note He actually hits trying to see that here's what here's what what, this confirms 100% unequivocal evidence that confirms my theory on the brain

in that there's certain types of intelligences that you may excel in, and then it results in all those resources. It results in massive disabilities and other Disability caps I'm trying to be I'm trying to be politically correct back in parts of the brain. We got that email from that lady She said we gotta be nicer. She said we can't say retarded. It's fine. We gotta be nicer. Bullshit. We can't bullshit I'll say whatever I want to fucking say it's not politically correct We can be nicer. No, no, no, no, here's the deal a bit. We are in the comedy section first

It's true. We are nobody's in comedy. No, it's true. Hey, nobody's here. Nobody here. I'm not trying I'm not trying to We have no malintentions. I'm not trying to be a role model. Okay, I'm not trying to say I'm an expert I just I happen to be a guy who's been in fitness for 15 years. I've seen a bit I'm sharing my story I'm not here to try and fucking impress anybody and I'm not gonna start changing the way I talk whether you like it or not I just sorry That's not and I think something like that. I don't think it was Intended to like I mean, how was it even said? We didn't even say it like that. Oh, we said that Justin Justin the girl that dated Justin because she was a senior. He was a friendship

It's we said because she was retarded. Yeah, and that offended which could have been completely accurate totally a joke That could have been accurate. I wasn't on you and even think that it was an honest question Holy just a joke. Yeah, it was an honest question because she might have been in justins It wasn't it? Not at all. If you can't if we people can't really for comedies value you guys are going weird with it So you got to say it was a joke all right, let's calm down Justin's obviously getting nervous because the email was sent to him I see it was you guys have no contact section on your fucking IG ID The chips at dude he came in here. He wouldn't apologize and salad. I like sure yeah

You guys give the apology here. It was a senate She apparently I thought it was I thought I was fucking funny I like sure you guys give the apology you know the Senate Apparently I thought it was I thought I was fucking funny. It was funny. I loved that part That's the problem with me. I mean, you know, I'm really though. I you know, sorry I'm sorry if there's if people get offended, but I mean Jesus we got 400 we have any listeners I just hope Lord's name of it. I'm sure somebody gets offended by that too Everybody gets offended yeah, everybody everybody gets offended the baby. I'm sure somebody gets offended by that too. He offended me for everybody gets offended. Yeah, everybody gets offended by everything. I'm offended that you're offended.

I'm offended too. Hey, speaking of offended, did you guys, did you guys check out that Instagram page that I'm gonna give him a shout out because this dude's fucking impressive. Who? His, the name of the Instagram page is Mikey swoosh one. And in his bio, it says dwarf CrossFit athlete.

I guess dwarf is the politically correct term to use now. Yeah, there's little person there. Little person, whatever. I don't think that's right. I don't think you can say that anymore. By the way, who decides what that changes? Who decides what's right to say? I don't know.

You know what I'm saying? Because I know Midget now is politically incorrect. That's not what you say. But when I was a kid, when we were growing up, that that was the politically correct term. Yeah. But anyway, the dude's fucking bad ass dude. I couldn't imagine a life going around

my whole life worried about being PC. What's a label? Yeah, I couldn't imagine being that person that was so concerned about that all the time. But dude, check this out. How unproductive you are with your life. That's all you go around worried about. Who cares?

But dude, this guy is, there's a video of him squatting because he's four foot five. It has a stats right here on his Instagram. Yeah. Four foot five. Dude, he's stood. He's squatting four. Four O five.

No, four 55 for a single. Four 55. Four 55 for a single. Champion. I mean, that's heavy man for a ski single champion. I mean Impressive. Yeah, I'm watching it right now and it's hard to judge if that's a full squat because he's twice the man You are yeah, but I mean literally He's fucking powerful dude. Yeah, no joke. He's doing a hang clean here with 160 pounds

Well, range of motion is probably, but it's small, but I mean, all things being equal, the dude's a fucking beast, because if he, let's say, think about it this way, if he's a four five and he weighs 130 pounds and he's squatting 445, let's see, how much would I have to squat to equal that? Let's do the math. I did it already.

What is it? That's why I told you. What is it? He's twice the man you are. Oh, shit, really? Yeah, it's, that was, there's math involved. Double, double, do you? Really? Yeah, the gentleman. Is it, really? Yeah, it's was there's math involved double. Double do you really?

Yeah, legitimate. Is it really that one over your head? It did. It's alright. Let's see if I if I was as strong as he was, I would have to squat 616 pounds. Yep. Holy shit.

Yeah, that's like did Nike. I thought we were gonna change our tuners. It was gonna be positive today. That is positive. Yeah, I was just giving the dude props. Do you know what what what 94 does they put your foot down? Put your fucking stinky ass foot up my Stop it. This with the footness with the crotch

Put it up on the couch right next to you. You're wafting it. I'm like Yeah, you know what what right now we are Right now right now we are uh... uh... uh... uh... right now go ahead at him i love what Doug would Doug laughs yeah it's best it's like it's you know you can win

yeah we did it uh... dad likes smelly feet jokes yeah he's done it every time we're coming up we're coming up coming up on a lot of holiday. I'll be coming on holiday.

We just we just very good better. You better figure that out. We just made it through a label for whatever. Yeah, we just made it through diabetes 31st. Like we just made it through that day and now we're on to just. Is that a fed people though with that if we I don't know, dude, I don't know. Of course I'm sure it does. I think you're saying it wrong because the way I've heard it said, it's diabetes. What's that? You know, the commercials with that, dude.

That diabetes. So what are you talking about? All the days, what's going on? Yeah, yeah, then we got Thanksgiving after that. Then we got Christmas. All excuses for us to eat lots of food. Lots of food. And I think the average American puts on eight to 12 pounds

in the next- Can I ask you guys a question about that statistic? Yeah, you eat to 12 pounds. Yeah. I Have a feeling that that's a bullshit statistic I have a feeling that we were told that so many times in the fitness industry and use it to sell shit And we've repeated so many times promote the machine. I don't know is it true? Oh, you do you really think so? I don't know it might not be really Real in gorge themselves with that much? I'm looking it up over a course of two months.

Talk amongst themselves. I'm a formulation of that entire month. No, that's that. People's idea that one meal is gonna gain 10 pounds. No, no, no, no, it's over the course of the holiday. So it's the next 60 days. Over the next 60 days, the next 60 days the average person puts on I think eight eight to 10 or eight to 12 pounds. I can see that with all the

Shuttered dreams and stuff. How could you not say that's that's probably true even if it's even if we have nothing right now Let me make me want to find it. I feel like what now you know you sound like one of my listeners one of our listeners who wants to hear the study. I'm trying to look at the studies right now. Where is that study? Oh, you know what? It's right. Cause the last 15 years, I've made sure to keep them all in a fucking binder. So I can refer back to what I recorded. I'm over. Wouldn't that be nice if I was that organized? Uh, well, okay. So that would be great. Americans gained over the Christmas season 1.3 pounds on average.

Way less than the eight to 12. One point Christmas. What's Christmas? That's what, over the week or the weekend or the day of. I'm talking about over the next, over the next week. Well, this one says two pounds, this study over the whole holiday season. You know why I thought it was a bullshit statistic? I'll tell you why.

Anything that we were told over and over again to sell shit, because they would teach us listeners. I'm just, I'm telling you, okay. I'm just, I'm, I'm informing you. When we were in the fitness industry, when we worked for big fitness chain, running their gyms, there were certain taglines and things we were consistently told over and over again.

Purely driven by sale. And there were you, and we would use them as ways to sell programs. Not, we weren't necessarily told to say these things Are you saying that I'm trying to sell people shit right now? No, no, no, no You can find all of our maps programs at mine I'm just trying to be tell people look out you don't get fat in the next 30 60 days people do game Wait, but eight to 12 goddamn. I don't think it's that much to even say that That mean does this Halloween count in that holiday scenario

of the six fourth of July? Am I so thrown all night? You know, right? Let's put them all in there and then maybe. Well, that's all right. I think if you go from Halloween through Thanksgiving, through Christmas, I think a lot of people, especially when you think

of the cycle, right? The cycle normally is what? Come spring break, you're getting ready for summer. So you lose your 10 to 15 pounds And then towards the end of the year you what do you do you could put the sweaters on so you justify being fluffier Well more so I was gonna say in like the Midwest and I lived in the Midwest and I saw dude It was insane how much weight people would pack on before the winter yeah I'm so people they would just crash everything

when spring came around. It was like this crash like mad hustle to get slimmed down before they could step on the beach. I don't get this hustle. Even if I didn't have a study to argue with you here, I'd be anadotal, man, go through your clients. Are you kidding me? Like most everybody, why do you think in January,

the business quadruples? Because everybody packed on all the way holiday weight and then you're taking it off. Well, I think we know that America does not. I feel like more active, like states like California and like more towards Colorado. Colorado. Yeah, Colorado. That's not the case.

So it's like if they do the some average of the US, it's probably way less. You know what? I want to say something though. If you go through California, there are, when we think of California, we think of the coast like LA San Diego, that area and then North Cal, like Bay Area. But if you go through California, yeah, like man, it's like, it's like in the Midwest in terms of like diet and stuff like that. Oh, smoking like crazy.

A lot of NASCAR washing, all that watching, all that stuff is going on over there. Yeah, yeah, for sure. But I don don't I don't know if that statistician yeah I don't know if that's the distance true man there's a lot of shit that we were told that now I'm starting to question everything like no I don't even want to go forget what we were told forget what we were told that's a choice I'm such a skeptic it's crazy I know you're too much I don't believe myself yeah you don't what did I say on the last when I say the last episode I literally you don't you don't think that your client you don't think a majority of your clients struggled in these next three months And you don't think it wasn't at up. You don't think a eight you don't think eight pounds. You think eight pounds is so I have an idea

Let's why don't we all you want to do a Survey get no, why don't the three of us weigh ourselves today and then weigh ourselves in January first and see if any of us gain that would prove anything I don't care about that I'm not talking about that random people I understand I'm not trying to conduct a study you none that's I want to know that's so that's so weird for I want to think that I want to see if any of us gain weight yeah I want to see if any of us gain weight I want to see if any of us gain weight over the holiday season one of us That doesn't require anything other than us weighing again in January and telling you okay

Why is that that's a that's a dumb idea random people? That's it. That was your lesson Yeah, you just want us to eat you know, it's funny? If I say something not brilliant, Adam gets really disappointed. I do. I do. I get really disappointed. Adam's always like, God damn it, Sal. I have required you.

You're always so brilliant. I always said something. I'm not there. I require you to impress me at all times. You don't impress me. I'll be the first. You know why though? Because I have to get, I know that listeners are thinking the same way.

They're like, that was a, sounds idea. It wasn't great right there. So I just want to make sure I point out. I don't know. Maybe it'd be interesting to see who can do that. That's a silly one. I do like the idea though of taking 30 random people and then asking them, where did you weigh in November and then what did you weigh in January

and then see what they put on? And I bet you eight pounds would be very close to what you informed people about nutrition. Because we know, of course, the size of tracking a woman who's 105 pounds, the likelihood of her putting on eight is less likely than the guy who's 250 going into it. So, of course, those numbers are greatly skewed, but I would think for as a majority, most people that go through the holidays put on significant amount of weight. And by significant, I mean more than one to two pounds, which were the bullshit studies

you pull up I don't know I used to I used to coincide my bulking season with the holiday season another another reason why I think that argument is is true I don't know how many people how you a lot well you said bulking because you like you aggressively would after but how many people justify Putting on weight in the winter time yeah because it's winter time and cold and you have long sleeves You want to be warm, dude. Pumpkin spice latte. I'm just trying to help people out to make get grilled beer for your fat cheeks.

What is your, who's growing a beard in here, by the way, with fat cheeks? Justin, are you doing that? I'm not, I'm not right now. I'm not talking about your cheeks or anything. Adam got that category. What are your favorite holiday foods? You're taking me to Canada.

What are your favorite food in a Rebecca? I love you bro. What are your favorite foods, fat cheeks? What do we eat? What do you guys like to eat during the holiday? What do you hide in those? I'm talking about your butt cheeks. Well, I have a story. My family does my mom does a traditional turkey ham setup. My best friend's mom. We call it a tam. I see her a, does a prime rib. So prime rib is on. You don't do, that's the money right there. You don't do the, what do they call the rap on the,

to Mollies, what do they call them? Oh yeah. You guys don't do that. Well, some of my friends do that and they give us a, what? Now you're being racist. You said, last episode you pick on retards. Now you're being racist.

No, no, no, no, no, no. Now you're gonna pick on Mexicans. So what do you do, spaghetti, great? Yeah, right? Yeah, you do. We do. God spaghetti? Great. Yeah, right? You do. We do. That's a limit. That's a totally, by the way.

That is a completely logical question to ask me. If I'm gonna make, there's nothing racist about that. If I'm gonna have tamales for Thanksgiving. No, for fucking Christmas, don't forget. Mexicans eat tamales on Christmas, too. It's true. He's not far from that. Do you eat tamales on Christmas?

Well, just so you know, I'm a quarter Mexican. I'm a mostly I'm mostly German and English and I got some other stuff of myself you eat tamale hot dogs What about you, Jess is there let's do you have a food? We do like turkey I think is yeah, there's no specific like particular Special food that you are the weird you are the one with the family with the food in the crazy I mean I'm switching to the prime rib for Christmas, which I'm excited about. Are you making it? Yeah, you're making the time. Yeah, I'll tell you why not me my wife. Yeah, I don't make shit. I'm horrible Because my I don't belong in a kitchen. Yeah, no, it's not that but I'm just lazy

No, like my my parents have been stuck on this like thought process of like making pre-making things ahead of time So we would be like reheat it and I'm just like so sick of it Like they'll make it a day before I want to make it that day and make a fresh and awesome and like exciting and like good again You know, so we kind of just ninja our way through and we're like, hey, you know, we're gonna help out this year. We're gonna bring in some of the entrees for you and all that, take care of it. And I'm excited.

Dude, we make, and I don't know if this is a Sicilian thing, but our family does this every Christmas, typically every Christmas. We make pasta, alfor, no, let me explain what that is, right? Wow, there's a lot of accent in that. They just turned everybody on right now. It's, so do you know the little spaghetti

O pasta, it's the little pasta that looks like a little spaghetti? No, ship or idiot. No, it's a little spaghetti. I know about that. Adam kills my ears when he comes. It's the, it's the small little spaghetti O's, right? They use those pastas and there's a meat sauce,

there's cheese, there's peas in there, there's artichoke hearts, there's, I think they put some, maybe some ricotta in there. And you put it in a big glass, like, you know, bakeware thing or whatever. And then you cover it with mozzarella and you bake it. You bake it and you take it out and you cut it into squares. It's all of my food intolerances, all racking one.

Sounds delicious. It's so good and I will eat it and I will have problems the next day, but I always eat it because- It's worth it. That day. I have to eat it because otherwise I'll get, oh you know what, yeah.

What do we call it? I was trying to think it like there's a specific food and this is like more of like a pastry thing that we have in the morning for breakfast for Christmas. It's like a hazelnut kind of a crusted bread and it's like, kind of forget what we call it. But anyway, it's like a Danish Irish kind of blend

and heritage. Dip it in your wits. Exactly. What's a strategy you guys use during this time? Because I mean, it can be, especially if you have big families and a lot of this stuff going on Like you guys have like a strategy to not allow yourself to put on that eight to twelve pounds My strategy before was fast all day long and then go into the meal and then fill up on You eat the vegetables and the meat and the meats first right And I think I'm probably gonna do that again,

but the funny thing is my state of mind is so different now. I don't know if it's really gonna be an issue anymore. I think it's more activity. Like I wanna make sure I'm not just sitting down. I mean like, like, that's the problem. As after dinner, this is my tradition. I have my own tradition. After I eat my food, I take a nap on the couch

with my mouth open and everybody takes pictures. Me and my brother and my dad, we all, we all sit on the couch together and every open and everybody takes pictures. Me and my brother and my dad, we'll all... We all sit on the couch together and every year someone takes a picture of us all. You know, because in Larry T. Bags, you know. You know, we, I had, I just had my family and tell my uncle was in town

and spent the night hanging out, watched our seminar and everything. And we went out to eat. Well, he was at my house in the morning. Katrina made breakfast, had a pretty typical Saturday morning or Sunday morning breakfast from me is anywhere from four to six eggs, one ounce of organic cheese, some spinach, bell peppers, mushrooms all in there,

and then eight to 10 pieces of bacon. And he saw me eat that and then I had, I washed down my coffee and then I didn't eat all day. I had a couple then I had, I washed down my coffee. And then I didn't eat all day. I had a couple, I had another ice coffee throughout the day. We did our seminar after our seminar. We all went to sushi afterwards. And I had just like this.

Sushi confidential. Of course. Shout out. So went there and ordered a chicken breast or a chicken teriyaki. Look at all, that's not sushi. Yeah, but I ordered that first first and then I have two orders of salmon sashimi and then I enjoy two

or three different of my favorite rolls and I had some edamame. So I crushed this mass probably a 2000 plus calorie dinner and he was like, Jesus, you eat so much. I wouldn't think you eat like this. I was like, well, you got to remember too. You've been with me all day, so what did you see me eat? And I said, my core can take is between 3,500 to 4,000 calories a day.

And think about what I had for breakfast. And that was about 1,200, 1,100 calories. And it was super high in healthy fats and protein. And hardly any carbohydrates whatsoever. And then all day long, I went and then you saw me just eat this. And this is probably about a 2000 calorie meal. And notice I ate my chicken, my shashimi all first. And then I let myself finish off with the rolls, right?

And enjoy it a little bit. So when you kind of weigh it all out and figure out, look at it like that as a total whole. I am fact I said I probably will wake up lighter. I probably lost weight. I was a little bit under today on what I should eat. But what a misconception that some people can have if they just see you eating one meal

or they see that one, they think like, oh my God. He's gorging or oh my God, like that's you eat like this all the time. I don't think people, when they see you, think you're gorging, I think they think you're gorges. Listen, you said something earlier, you said Sam and Shashimi? Or Shashimi?

Shashimi. Shashimi. Is it Shashimi or Shash- It's with an S. Shashimi. Yeah, I just wanna make sure I corrected that. So, Shash or Shash.

Shashimi and Doug used to live in Japan and Doug corrected me one time. It's fine. It's fine. But you know what's fun? Doug is the authority of this. He is because he speaks Japanese. You guys don't know this. I, I said the same thing. But you know what's fun? Doug is the authority of this. He is, because he speaks Japanese. You guys don't know this.

I, here's what's interesting. I've had people that I hang out with who are obese or whatever, family members, friends. And you'll watch them eat, and then if you judge them off that one meal, you'll think that they eat healthy because they'll eat the small salad or whatever. Opposite to what you think are when people are around. Yes, and then they're like, doing. Or when people are around.

And then they're like, yeah. That's easy. It's hard to judge by looking at one meal. No, big time. You know what I mean? Big time. But I, that reminded me because of Justin's tip that he just gave about, and I highly recommend that, especially during these holidays, is,

you know, fill up on the turkey, fill up what, get two or three servings of the vegetables. And I'm not telling people to, I mean, thanksgiving, I'm going to eat, I'm going to enjoy my mom stuffing and mashed potatoes and gravy or to die for. So you better believe my ass will have some of that. But I'll be mindful and I'll make a, I will make the effort to fill up first on the turkey, fill up first on a big, large serving of vegetables, one or two serving. You do the dark meat, yeah. Huh? Dark meat or white meat? Both. I like, I want both. No, or two servings. You do the dark meat, yeah? Dark meat or white meat?

Both. I like, I want both. No, white meat's boring. It's not that good. Together, yeah, a little bit of the gravy on the top right of the bird. Yeah, yeah, no, my mom makes phenomenal things. You like the moist, moist bird.

That's a word that everybody hates nowadays, by the way. Moist, moist. This just sounds weird. Speaking of birds. Mixed, moist. Oh my god, it's moist. There she is. S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S-S- and more focused buzz without the crash. Put the chimera link at mindpumpmedia.com and input the discount code

Mindpumpa Checkout for 10% off! It's the motherfucking car! The eagle has landed! Quiquevoir. Quique? Our first question is from Fairyland. Fairyland. That's a majestic cuff for me.

Yay! So if I'm from the neighborhood of fantastical land, not fairy land. No, no. That's right next door. That's right next door. That's right next door. That's enough.

All right, fairy land's question is, is a term functional being over you? Thanks for weed balls cooking up. Yes, next question. Yep. Fun. Oh, I love this. Functional.

I love this. Functional was I love this. Functional was overused big time, not that long ago. It's starting to phase down a little bit luckily. Yeah, thankfully. But when we first started Mind Pump, it was like, we were towards the end of the freaking throws of this bullshit. You know what I think, is this a sheet or a dog?

It's a guy. Yeah, that's a great name for us. I know, it's bold. Well, no, I don't think, I don't think don't think I like you, dude. I like it. Functional, I don't think is being overused as much as I think Mobility is which you hear us talk about now. It's starting to get well. That's the new buzz term. Well, Functional was the buzz term. Right. So and I think if you've been a listener for a while, you know this, but maybe we haven't. So I'm glad you brought this up because we haven't talked

about this in a while. And I know we've been using the term Mobility, you know this, but maybe we haven't. So I'm glad you brought this up because we haven't talked about this in a while. And I know we've been using the term mobility a lot and I talk a lot about it myself because I've been going through a lot of mobility work in a huge fan, huge, huge, huge, huge. But just like everything else that we talk about on this show, what happens is that we always get these camps, man.

They're taking the road with it. They take something great, like mobility and functional training, both fucking awesome. And then they run with it and they create camps and then they put themselves in this box. And then they start to neglect other modalities that are just as important. And in fact, you could argue are more important.

But what modality is functional, You know what I'm saying? The definition of functional literally means, is what you do in the gym, does it improve your life? Does it transfer to, to everyday activity? Does it translate well to what you wanted to translate to? So if I'm trying to get better at writing my bike,

then if I exercise in the gym and improves my bike writing, then I have become more functional. If I'm not in any particular sport, then it should just translate to my everyday life. Here's rule number one. The most functional thing that you could train for. The one thing that will contribute to all realms of performance, the most is strength. Strength is the foundation for all physical pursuits, period, end of story. Without strength, endurance is worthless. Without strength, stamina is worthless.

Without strength, mobility is instability. Without strength, flexibility is instability. You have to have strength to be able to improve or contribute to all those other avenues of the physical to function. It is. And so if you get stronger in the gym, you are going to become more functional. And if you get stronger at the big gross motor movements which translate to most other movements, you're going to get the most functionality. So barbell squats and deadlifts and overhead presses and pull-ups and rows and push-ups and those types of movements for most of you

is what's gonna give you the most bang for your buck. But you know, it's confusing when you see all these guys like doing all this one-legged shit balancing on the ball and all that. I think it easily got away from what, again, I think the intention of like the functional training and the functional training movement is to create, you know, more of a program that explicitly is trying to work with the body and trying to understand the biomechanics

and the actual kinetic movement and the kinetic chain and what it takes to improve and solidify better movement patterns and all these different things, which is great. But yeah, then all of a sudden it became more, like less strength, exercises, and more of these real skill-specific type movements that they overemphasize rotation now. They overemphasize a lot of these components

that you don't see in a body builder or a powerlifting or whatever. You insert the modality to where they just glorify the fact that I'm so mobile that I can walk in this really weird animalistic type of pattern that it's so specialized because it's functional. Well, I think the intention of functional training when it first came on the scene, right?

I think the intention was right. I think the intention was very good. I think that we needed to get away from the old just bodybuilder, man. We need to get away from just sports training. And it really was, for trainers, I feel like one of the best things that ever happened for training clients was this evolution of, you know, we're not just always focused about how somebody looks or how much weight they need to lose or they need to gain. I care about what the performance throughout the day, like a normal activity.

We started to put together like, holy shit, like most of your clients aren't trying to be Arnold's forcing or most of your clients aren't trying to be like, you know, Odell Beckham. Like, oh, most of my clients aren't trying to be these super athletes. They just want to feel better. They want to remember it. Be healthy. But remember remember it being healthy. But remember what it turned into? Remember what the wholesome. So that's where I'm going with this is that I think the intention was awesome and it was in the right direction just like I feel like and I went and I brought up mobility

because I have a feeling that this person may be getting functional confused with mobility because I really don't think functional. I feel like that's dying. I think very few people... That's term. Yeah, that term is dying. I don't feel like many people are like, do you functionally train or do you,

I think more people are like, do you train for mobility? And mobility has kind of now become the term that functional people use to get. Would you say that? Because CrossFiters consider their training functional training. Right, yeah.

So I mean, it's like you said, I think it is a dying term. As far as that goes, yeah, and mobility is definitely the progression of like a camp, like where people are getting into this is like, screw, lift in super heavy weights and put in heavy weight on your back,

you just need to slither around on the ground. Well, I'll tell you what, if you were to examine our maps programs, okay? If you were to just take each one and isolate them and you were to judge which one was the most functional, maps performance would definitely be the most functional. However, if you got stuck in maps performance training and you did not move into the anabolic,

you know, maps, anabolic training or the maps, you know, aesthetic type training, you would lose out on a lot of functional abilities as well because those contribute heavily to functional movement as we understand it. So that's, that's, that's kind of, I think that's the take home message. I mean, I'll give you an example. Look, if you're lifting weights in the gym and you do your big gross motor movements, your deadlift squats, overhead presses, all that stuff, and you've got decent programming,

and you wanna make your workout more functional. Here's an easy tip, do all your exercises standing. Don't do any of them seated. For the most part, a standing barbell curl, a standing shoulder press, a standing whatever, is going to give you more carryover. Start to stabilize and engage your legs. Exactly, it's gonna give you more carryover

to the real world. You wanna be more incorporated, Turkish get up. I think it's the most functional move you could ever possibly do. That one, I think it trumps everything. I think if you take something that becomes, when you talk about functional and working, the transverse, all planes, everything from upper to lower body has strength involved in it and requires you to, I mean, that hip ankle mobility, shoulder mobility, all that's incorporated. I mean, you want to be super functional and you want to, I mean, that hip ankle mobility, shoulder mobility, all that's incorporated.

I mean, you want to be super functional and you want to add that to your routine. Yeah, but see, here's the thing, even a Turkish get up is limited by the weak link in that particular lift, which happens to be your arm. So however much weight your arm can support, that's the maximum amount of weight that you're going to use in your lumbar pelvic hip area, which can definitely handle a lot more weight. So you're going to lose out on the strength gains of, let's say, a barbell squat, where a barbell squat, the limiting factor is no longer your shoulder, which is a much, you know, there's a fast ceiling with your shoulder versus...

Are you trying to delay it right now, then? No, not necessarily debating. What I'm saying is, if you get stuck in that mentality where you say, this is the BL end all with the, okay, this is the most functional thing. Well, you've just, it's gotten that as functional. Yeah, yeah. Like a barbell squat is functional.

Very functional. Yeah, so there's, yeah, that's not even really a good format for a debate. It's just that, you know, like, Adam's talking more about, like, multi-planar, you know, movement and kinetic chain involvement, as far as, like, proprioception and awareness and corrections and, you know, little micro-totaries.

And the purpose of why functional training became, was that, right? Functional training was to move in all different planes, to get the body to work synergistically together and for you to proprioception to understand all that. And I think as far as a single move that does that better than anything, I think that is the definition of what functional should be. You know, you know, this reminds me of, do you remember back in the day, NASM became like the official training of, I forget, NBA.

Yeah, they saw. And then they did this study and they showed that they reduced all these injuries. And then they said it's because of all this quote unquote functional training, all this balanced training, all this one-legged stuff, all this uneven type training where you're standing on BOSU balls or whatever, right? You know what my theory is on all that? I think it wasn't so much of that that prevented the injury. I think those limiting factors prevented the athletes

from over-training what their intensity like they were going before. You can't do that. You do a lot of load on those lists. Right, and I think that may be why they didn't injure themselves like they did before. That's a good point. That's a very good point.

You know what I'm saying? I don't think it was so much because they were standing on balance things and doing all that stuff. I think it was because those don't let you lose on this. We don't have to learn different skills more than anything. They're just learning how to move their body in a directional pattern and stabilize forces. And that's great for an adaptation, but yeah, they're not applying any new, real, like, strength applications, you know, more so than what you're gonna get

from these barbell lifts. Exactly. So, FYI, Therryland is in fact a woman. Oh, all right. Yeah. Next question is from Eduardo 110. Why do I feel like crap when I tried to bulk? Oh, definitely eating too much food.

This is a, this is, the full question was, even though I'm eating clean. So we're going to assume clean means eating healthy because I hate that term when people say, I'm eating clean and I look at their diet and like, what the fuck are you talking about? Because your macros fit. He's eating too much food. He's force feeding himself and that is why he's feeling horrible and he's not listening to a very important signal in his body. You cannot force feed yourself to gain more muscle. What I'll end up having is you'll gain more body fat. If you send the right signal, if your body wants to build muscle, you will get the appetite signal.

That appetite signal will be relatively strong and it shouldn't be an issue eating enough. Wouldn't you think that you should really look into their training protocols? Yeah. Like what they're doing to because if you're going to tweak and alter something in your training program, a lot of times that stimulates an appetite and a demand for next- Very good point. Very good point. And you also want to consider it doesn't take that, I mean, what's the most amount of muscle, you know, a guy, even in good health,

young dude, can gain in a month, lean body mass in a month, natural, right? Yeah. Three pounds maybe, lean body mass. I mean, that's pretty awesome. That's a lot of fucking muscle the game is in a month, right? A pound a pound, a half maybe. Okay, but let's, let's say two pounds, two pounds of lean solid muscle over an entire

month. Do the math over each day. How many extra calories does he need to consume? It's probably like 50, maybe less. So when people like force me themselves to bulk and they see that the scale is moving up, you know, and they're like, wow, I've gained, you know, I gained 10 pounds during my bulk or whatever,

a good chunk of it, if not most of it is water and fat. You know what I'm saying? So if you're feeling horrible when you're bulking, it's because you're just eating too much. Yeah, I mean more than likely it's that for sure. You know what though, what are, So if you're feeling horrible when you're bulking because you're just eating too much. Right. Yeah. I mean, more than likely it's that for sure. You know what though? What are...

Think of some clients that have been in this situation too and some tips or if yourself. Like, I know I went through this early on when I was trying to bulke as a kid and the first mistake that I used to make, what I was just over-consuming the protein. Like, I felt like I needed to get protein was the king of all of macronutrients. So maybe macro adjustment. Yeah, so that's why too I wanted to talk a little bit about that because it could, I would just, and I want reiterate what Justin said

because I think I would go there first. So if you were a client of mine, I would first go to your program design. I would, hopefully you're following maps and so you're probably good because we're constantly changing the stimulus and adaptation process. So if you're following maps, you're solid

because that's the, the idea is it's going to set you up that way. But if you're not, you need to definitely take a look at what you're programming and what you've been doing and how similar is the adaptation signal that you've been sending workout wise to your body. So that would be one, and then the next thing I would do is assess your macronutrients. And your macronutrient profile could be different

for each person. So I say that, okay, for me, I was eating too much protein. And when I finally, and I was eating a very lean meat all the time, I was trying to keep low fat, high protein, high carb. And that was really tough for me to eat that way. As soon as I started introducing more fats into my diet, and I wasn't so concerned about getting this, you know, 300 grams of protein in,

and I could allow myself to consume know, 300 grams of protein in and I could allow myself to consume to 300 grams of fat. It was actually a lot easier to get my cloric and take up than it was before. So. That's a good point because you also need to look at, are you eating foods that could be causing things like bloating and disindecision issues?

Yes. A lot of times when people try to bulk or guys try to bulk, they'll eat lots of foods that they think are going to make them gain muscle. I know this kid, I can train him for a while, he would eat like a dozen eggs in the morning. And they need to be farting and having all these digestive issues during the day. That's going to make you less hungry. That's going to definitely kill your appetite. So eliminate foods that you may be having some of these issues with because if you're eating foods that you're intolerant to,

even mild intolerances, that's gonna blow you and it's gonna cause, it's gonna cause you to not be, you know, not, you have a poor appetite. I remember myself when I would try to bulk and I would eat, this is before I knew that I had some, you know, medium-moderate intolerant to gluten, I would eat, you know, lots of carbohydrates from things like pasta and stuff, then I'd get so bloated.

And I would think I was full, like fuck, I can't eat anymore. When I eliminated that and I'd just started eating white rice, which is a gluten-free carbohydrate, it's like, my god, I could eat so much more. Like my gut wasn't so bloated, and it was easier for me to get more calories in. So that's a very good point at them. I think identify those macros

and maybe some possible food intolerances that may be very good point at them. I think identify those macros and maybe some possible food intolerances that may be causing your appetite to lower. Yeah, there's a lot of little things that we can, we can go and we can play around with. But that's why I don't like to give certain, this is, this is for sure your issue or this is because there could be a lot of little things that could, could need tweaking and this is also too why, you know,

I'm huge on telling people like this is what the form is all about because People get on the form right here and they share their experiences and it's not I mean the even the three of us We have tons of experience tons of stories we can talk about but there might be somebody who is actually like experience Omasing the exact same thing similar body types you and they're on her form and they're like oh my god This was my issue. This is some of the things that helped me and hopefully you can get. Well, and how high is this surplus? Yeah, exactly. How far did it go?

There's so minimal, right? There's a 500,000 calories every single day, it's crazy or is it, you know, what? I don't think they know, I think a lot of times they go into it and they're just like, I need to eat more food and eat more. Yeah, and they end up eating like 12, 1500 calories more. Imagine too, if they're, if you're,

if you're, because we used to do this too, right, if I was just bulking, I was just consuming, consuming, consuming, you know, and you might be feeling lethargic because you're just over consuming like processed foods and stuff. And even if you say you're clean bulking, you know, if you're eating a lot of protein bars and shakes, that could be doing it also. And, you know, I also would change the timing

that I was eating certain types of foods. So, for example, if I eat like right now, when my strategy is to maintain my weight or lean, I tend to eat a very high fat breakfast with like no carbohydrates. You heard me talk earlier about how I had the tempis of bacon, the eggs, the cheat, all that comes in the morning time. Well, there's a strategy to why I do that because I'm not trying to bulk right now. I'm trying to lean out if anything. So I want to eat something that's going to satiate me that's not going to spike my blood sugar

up and that's not going to promote hunger. Where if I'm trying to bulk, I actually would probably eat something that I want to promote hunger. So I might have like a bowl of fruit or I might have oatmeal, something that's a high fibrous fast-acting carbohydrate, that's going to spike my blood sugar. I'm going to get the calories from it. In addition, it's going to promote hunger and make me want to eat more versus strategically eating a meal that's very high in fat that's going to satiate me.

I would save my fats when I'm bulking. I save more of my really fatty, high-calorie dense foods later in the evening after I've filled up on other foods. All right. We got Cochran 694 intermittent fasting and keto and its impact on people suffering from adrenal fatigue. Great question. Let's start with intermittent fasting. Adrenal fatigue literally is the result of too much stress on the body. Yeah, we would not suggest it. It's just too much stress on the body.

Yeah, we would not suggest that it's too much stress on the body. A person like this, I wouldn't even have them train intensely. I would have them reduce cardio. I would have them get more sleep. I'd have them learn meditation, incorporate meditative type yoga, like Yen yoga. Consider that fasting, the reason why fasting causes favorable adaptations in the

body is because it is a stress on the body, not unlike exercise or not unlike exposure sunlight or anything else that causes the body to change. Fasting causes the body to do multiple, you know, multiple things. Your body will kill off older immune cells. Your body will be immune protective of some of your biology, including the neurons of your brain. It will cause, it will blunt insulin, raise growth hormone levels. All these things are a result of the fact that intermittent fasting

is a stress on the body. Now, if you use it properly, amazing health benefits and some of the side effects include fat loss. If your body is already stressed on the body. Now if you use it properly, amazing health benefits and some of the side effects include fat loss, if your body's already stressed really bad, if you already are suffering from adrenal fatigue, if you already have hormone issues, going in there and trying to fast for prolonged periods of time, will make it, might make it worse.

I don't think it's gonna help. Now that being said, if your adrenal fatigue is a result of gut issues, which a can, leaky gut syndrome can contribute to adrenal fatigue, then fasting used properly and not for prolonged periods of time may actually be okay. Because in that case, you're now trying to heal the gut and you can utilize fasting in a limited capacity.

What I mean by that is the clients I've worked with with a adrenal fatigue who've had it as a result of, you know, leaky gut syndrome or gut issues. I'll have them do a fast like once a week just to help the gut. Among other things, there's lots of other things that I do with them as well. That's not that's not the only thing. ketogenic diets may benefit some people with adrenal fatigue and it may stress other people with adrenal fatigue. Now it may benefit people who normally consume lots of sugar.

If you eat lots of sugar and lots of processed carbohydrates, going keto is probably going to help you out. If your diet's pretty balanced and pretty healthy and you're not eating tons of carbohydrates anyway and then you go keto, ketones are simulating starvation in the body a little bit. There's a little bit of that simulation going on, which is why ketogenic diets tend to have similar benefits to fasting. In that case, I would say probably not a good idea to go keto, probably a better idea

to go just lower carb, like around 100 grams of carbs. I'm going to go ahead and say no on both of them, because I'd never teach either one of these until I've had somebody who I have feel very confident in their ability to balance eat and almost to the point where they're in two to be eating before we start manipulating things like this. And that's just because when we're talking about somebody who suffers from adrenal fatigue, you're talking about somebody who's got borderline and metabolic damage or possibly metabolic damage. Oh, it is.

I mean, the little definition. So these, these, these are the rest in, in, in nourishing the body. Yeah. So these people have already, I already know the, the relationship with food, they have an issue and that, and it's not a simple one. It's not as simple as here follow my plan and do this and you're going to be fine. It's, it's a process that normally takes me six months to a year with a client before I make some serious headway.

And in that time, there's no way that I'm teaching them intermittent fasting or keto. Because I think both of those as awesome as they both are. And there's lots of benefits like Sal was just rattling off. I care more about the psychological part that I'm dealing with this person that has a adrenal fatigue. That person, their relationship with food, and then taking them and saying, we're going to starve you for 12 or not starve you. Take away food from you for 22 hours straight or we're going to eliminate something that

you were a sugar that you were addicted to for the last five plus years or whatever and completely cut it out. Like those things, that's that same person. If you take even though South said there could be some good science and benefit to somebody who eats tons of sugar, then going keto, well, yeah, they're cool. But then I'll tell you right now, most of those people have a really hard time with that shift. Their body has been running off of tons of sugar for so long that when you ask them to eliminate

it and then you want to teach the body to use ketones, that process is normally not an easy transition. In fact, most people that I've dealt with that are like this have a really hard time with making that transition and they have, they normally don't understand how much fat they need to intake to replace the amount of sugar that they were consuming and that also conspire all the amount of sugar that they were consuming. And that also conspire all the amount of control. Yeah, I think, you got to definitely examine carbohydrates if you have adrenal fatigue and lower them.

Going full-blown keto would be, you know, that's very, very low carbohydrate, very, very high fat. Your body's now operating off of ketones. That's a different story, but I definitely think you should visit carbohydrates. You should look at them, lower them, definitely don't eat lots of sugar. Sugar is definitely a stress on their adrenaline glands. You want to minimize insulin jumping up and crashing down, up and down type of thing.

That tends to be a stress on the body. Fasting definitely not, especially if it's really bad. But again, if it's gut issues, I would fast every once in a while, maybe once a week and maybe like 12 to 16 hours max. Joe Ralph's 26. Other than word of mouth, what is the best thing you've done to promote your personal training biz? Oh, wow.

When I worked in gyms as a personal trainer, so he's talking about word of mouth like clients, right? Clients talking and promoting you. That's definitely going to be the best way you get clients. But how do you initially get clients? Man, you just gotta go out and talk to people. It's, and I hate to sound so simple, but it's literally the biggest payback you'll get

in terms of time spent. Like you're gonna get the biggest bang for your buck by just walking out to the gym floor and talking to people on the floor. Talking about my ex-shorty. Of course, talking about what they're doing with the workouts, talk about, you know, hey, do you have pain here?

Oh, let me show you a way that you can correct that. And let me take you through this ab workout, or let me take you through this leg workout. Like just being out on the gym floor, talking to people, using those opportunities to show people that you're competent, that you'd be a fun person to work with, that you're friendly. It goes so far.

I mean, I could easily, God, it was, you know, luckily for me, I wasn't super shy or embarrassed to go talk to people. And I would do this with my trainers all the time. When trainers will work for me, you know, I tell them, hey, go work the floor. It's not that hard to get clients, and they'd all come back and be like,

I can, it doesn't work, and this and that. And it's okay. In the next two hours, I bet you I can go pull a minimum of two clients off the floor. And every single time I'd be able to do it, I'd go out and within two hours, I'd pull two clients. In fact, when my club was underperforming on a particular day, my go-to was to work the

floor. I'd go work the floor, or I'd sit at the front desk and check people in and introduce myself and talk to them at that point. If you're in a gym environment, that's like the easiest thing you could possibly do. If you're not in a gym environment, it's a little bit more difficult. I'll let you guys. I think that that's a great, like I said, an introductory way to really establish a good clientele base.

You can just walk the floor. That's your situation where you have access to a ton of members that come in and out and you can just show face and talk to people. Of course, that's like you're low-hanging fruit. When you venture off onto your own and you try to do your own thing, where you're an independent trainer now and you don't have a big corporation that's like paying for advertisement and doing all these things,

you have to be very strategic with how you spend your money and how you increase your visibility as far as, how are people gonna find you? And so obviously we have the internet now. And this gives people the opportunity because Google search, it's very much the way that people find people now. And this is the case, this is where I definitely got into that early.

And I went into the Google AdWord campaign space and really started to try to optimize my campaigns. And... Is that work well now? No. So, like, I was going to say that, like, this is a time capsule. This is a time capsule of, like, right now, like, this is the venue that is the best, you know, use of your time.

And then, you know, then it shifted to more of like Facebook. And just since you already are connected to so many people, they have a friend, it's more like an exaggeration of your referral process. Because then your client is on Facebook, they're friends see you, you get more visibility. And that's a really cheap way to go to get them to get you more visibility. And now, even now today, it's so much more relevant to build, to work on the social media avenues where you get your message out, but you also use people that know you to validate who you are and your process and all that stuff.

But yeah, I initially started with the Google AdWords and paid money and that was the only source of return that I got out of all the campaigns I did on any other venue. So I was super, super analytical and all about tracking my stats with like what I would convert into dollars. So this takes a little bit of time. We take about a month or two of you tracking this, but I found this to be the most beneficial thing I could I probably ever did for growing my personal training business. And that was breaking it down to the simplest form to be able to compute how much money I wanted to make in the month. So I'll give you an example. So I know that if I talk to 10 people and invite them to my gym or to work out with me or

to get in front of me or listen to me, if I get 10, if I invite 10 of those people, 50% of those people are going to show up to that appointment. Out of those 50%, I could close 73% of those people at an average dollar rate of $600. So that right there would compute to roughly, three grand in revenue. So if I knew that, that talking to 10 people can convert into three grand.

If I wanted to make 10 to $15,000 a month, I knew that I had to talk to 30 to 40 people. I needed to go try out a aggressively get in front of me. And you have all these different options. You can use social media. You can get out there and do it like Justin said, Google wise, you can get out there and you can go walk the floor inside of a gym.

You can go walk a grocery store. It didn't fucking matter. As long as I, as long as the numbers, it was about the numbers, it was as long as I put 10, they could be related to you, they could be friends of yours, it doesn't matter, it could be at your school. If I put 10 people, and if that's where the statistics and the number comes,

because of course some of them are going to be great leads, some of them are going to be bad leads, some are going to be okay leads. So you're doing that before Google Analytics. Fuck yeah, right. Now we have Google Analytics and all these analytics to do that for you. So it's even easier for you guys to do exactly what Adam was talking about.

You just have to really do the due diligence and the work and analyze that and take it. Because once you have that, then it's not so daunting, right? So if I, and this is what I used to... Well, it's not a mystery. Yeah, and this is what train, I feel like when I used to teach trainers, this was probably one of the best tools I ever gave them and what I was good at You know, I for sure I was it's 22 years old. I was leading trainers. I know business Teaching trainers the science about fitness, but what I was good at was very good about business

And I was good about numbers and I was able to and I think I did a good job of focusing on what I was good at And I think I gave this to a lot of people that, you know, instead of looking at the month, like, oh my God, I got these bills, I got this much money that's going out and the pressure every time somebody, you gotta try and get somebody in front of you because you're trying to sell and you're trying, but you have no idea what that looks like

or how much, how many of those people you're going to have to talk to that in order to turn in that many dollars. Well, then every month is stressful as fuck, but if you know, if you know that if you've talked to 30 people, you know exactly how much money that should compute to, well then you just simply, that's all you focus on is that I just need to talk to those people and then you ask yourself every day, okay, if I need 30 in a month,

well this what, that's one a day. One a day or you can break it down by the week or you can break it down by biweekly, it doesn't matter, but you set goals for yourself that you know that will end up translating into dollars. You just got to track it for a little bit once you track it, you get it down, and then you hold yourself accountable. No, what I used to always find is that trainers typically love to train people, but they hate to approach people and they hate the word sales. They hate the word, they hate to think about the fact.

You know you're selling yourself everyday. They hate that. They hate that they have to think about the fact that they have to sit down with someone and sell them something or go and talk to people. One of the more effective things I did was, like Adam's talking about where I'd break it down, but then I'd break it down into different goals.

So now you're talking to people, your goal is to talk to one or two people a day or whatever your number is. Your goal is to not to sell them something. And I want to be clear, when I'm meeting someone for the first time, I'm not trying to sell them training right away, the odds of me selling them at that point aren't that good,

or at least they're not as good as if I can get them to come back for an assessment. So my goal was to schedule an assessment. Once they came in, then my goal was can get them to come back for an assessment. So my goal was to schedule an assessment. Once they came in, then my goal was to get them to show up. Then my goal was to sell them training. But that's the funnel. It's a big funnel. Think about it this way, like you have a big funnel, you pour a bunch of people in there and at the end of it, you're going to get your your sales. And you got to set up appointments. And that was the hardest thing for people to understand. If you can schedule assessments and get people to show up

and they're showing up to meet you to do their assessment or for you to show them a workout or an exercise or whatever, the odds that they're gonna hire you are much higher than if I just meet someone on the floor. How just whatever you gotta do to get them in front of you like for the most part. I used a lot of what Adam was talking about when I was creating these campaigns and that's why I found it, you know, it was effective because I could see how

many impressions I was getting, you know, based off of this campaign. And then, you know, the conversion rate of like somebody signing up on my website, which also I put a lot of work into the ad copy. So they call it the ad copy, but it's really the text of yourself. You're selling yourself in a very short amount of time through somebody reading all about you. And for me, I had to get right to the point and then have a place where they would sign up and they could call me or they could email me, be set up with time. And so I would track all those things, all those little interactions that it took for them to then either call or email me, we'd be set up with time. And so I would track all those things, all those little interactions that it took for them to then either call or email me

and then whether they showed up or not. So that's all important. You can be a pretty damn successful trainer with about 15, 20 clients. You don't need a ton of people. So getting started is tough, but if you're good, if you do a good job as a trainer, if you make an impact in their life, if you train them properly for longevity, if you help them along the

way, if you become someone that they enjoy seeing every single week for years and years and years, once you build that up, it stays with you. And it's actually kind of easy to maintain at that point. And really it's about roughly about 15, wouldn't you guys say about 15, maybe 20 clients? Well, that all depends on your revenue, personal revenue goals and how much you're charging. But I mean, if you want to work 30, how about 30?

Because they consider 30 sessions a little bit fine. I think a goal, I mean most trainers are trying to get their clients in two to three times a week. I mean, it's easier for you to manage that. You know, I'm glad you said that because my goal eventually, what I learned was I would be, I was more successful if when I first start training people getting him two, three days a week, but then eventually getting down,

getting them down to training with me once a week or once every other week. Because what I noticed is when I was able to get them to do things on the run, but then kind of stay with them for support and still train them, let's say once a week or whatever. You could fill your schedule up with more people. I could fill my schedule with more people.

If I lost the client and it wasn't a crazy hit, like if I have a three day a week client and then they leave, I've lost three hours in that week. If they're meeting with me once a week and once every week it doesn't hit me as hard. Well, that's a major evolution to that. It is. You gotta get to the point where you have that many people.

Well, and number two, man, and number two, they would stay with me forever. Like if I had a client train me once a week and once every week. It's a small investment for a huge return. Exactly, they would stay with me for years and years I had a client train me once a week and once every the week. It's a small investment for a huge return for you. Exactly, they would stay with me for years and years I had clients with me for 12, 13 years. I think a good trainer evolves to that.

That's a, you know, that's like, I just wanna say that just a little bit. I know, once we, it's like you talking about your intuitive eating though, I was like to check you on that shit because that's, you know, that's a super star trainer right there that's gotten to that point where black milk shit. Yeah, yeah, exactly. Yeah, we're working on the basics right now.

And if you don't know your statistics, like to me, that's the fucking foundation. Yeah, most trainers have no idea. That's the biggest block right there. If you don't know how many people you gotta talk to or how many people you gotta get in front of you, how much money that converts into, like that's your part of your business model right there.

It's your business plan. You gotta get that down. You gotta figure that out. Yeah, see, bro. And then as you get experience, you start getting more creative. Like the guys we're giving in all these different tips and you know, running seminars,

you start having these free seminars where you give information and you book 30 people out and you do these fun little camps or you do these little getaway things where you host it on the beach or wherever the hell you live. Like you start doing these creative things that sort of draw people to you that you're just getting them in.

All you care about is them getting in front of you because you know that when X amount of people get in front of you that it converts eventually into X amount of dollars, but you need to get that formula together. Good advice. Hey listen, if you like Mind Pump, leave us a five star rating review on iTunes. If we like your review and we pick it, you'll win a free Mind Pump t-shirt. Also do not forget to check us out on Instagram. At Mind Pump Radio, you can find my Instagram page at Mind Pump Sal. You can find Justin's at Mind Pump Justin.

And you can find Adams at Mind Pump Adam. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbundle at MindPumpMedia.com. The RGB Superbundle includes maps and a ballad, maps performance and maps aesthetic, nine months of phased expert exercise programming designed by SOW, Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having Sal, Adam and Justin as your own personal trainer's butt at a fraction of the price.

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