Mind Pump: Raw Fitness Truth - 909: Eating Smart During the Holidays, How NOT to do Plyometrics, Tips for Getting Parasympathetic Post Workout & MORE

Episode Date: November 24, 2018

Organifi Quah! In this BLACK FRIDAY episode of Quah, sponsored by Organifi (organifi.com/mindpump, code "mindpump" for 20% off), Sal, Adam & Justin answer Pump Head questions about EPOC or OTF After-burn theory, eating during the holidays, the benefit of jump squats between sets and ways to get into a parasympathetic state post training. Black Friday/Cyber Monday Deals Galore from Mind Pump & Friends!! (5:21) Justin’s Tummy Issues Back at It. (11:04) One of the Craziest Weeks in Sports History! Are We in a New Transition in Marketing Events? (15:04) Real or Fake News? Fast extraction of cannabinoids in marijuana samples by using hard-cap espresso machines. (26:11) Pure Sal Speculation: How can you Protect Yourself from the Poor Air Quality? (32:15) Adam Ruffling Feathers, Doubling Down and Challenging the Consumer. (33:53) #Quah question #1 – Is EPOC or OTF After-burn theory a real thing? (55:24) #Quah question #2 – How do you guys handle eating during the holidays? (1:02:51) #Quah question #3 - Is there a benefit of doing jump squats between sets? (1:13:17) #Quah question #4 – What are some ways to get into parasympathetic state post training? (1:20:42) People Mentioned: Tiger Woods (@tigerwoods)  Instagram Chuck Liddell (@chuckliddell)  Instagram Tito Ortiz (@titoortiz)  Twitter Michael Patrick (@goodguy247)  Instagram Brendon Ayanbadejo (@brendon310)  Instagram Links/Products Mentioned: Black Friday Specials!! MAPS Fitness Products **Code “BFPrograms” at checkout for ½ off all MAPS Programs!/ Code  “BFBundles” at checkout for 25% off all MAPS Bundles** Butcher Box **The Ultimate Steak Sampler with Purchase of First Box – Black Friday ONLY While Supplies Last!** Organifi **Code “mindpump” for 20% off** Smoothie Box (Black Friday Deal) Already Subscribed? Refer a Friend  . Smoothie Box (Cyber Monday Deal) The Evolution of Us | Netflix Chiefs vs. Rams - Game Summary - November 19, 2018 - ESPN Tiger Woods vs. Phil Mickelson match: Primer with date, time, format, PPV cost, course Chuck Liddell vs Tito Ortiz 3 predictions, fight preview Fast extraction of cannabinoids in marijuana samples by using hard-cap espresso machines Mind Pump Episode 903: The Best Time to Take Creatine, Ab Building Mistakes, Natural Ways to Increase Energy & MORE Mind Pump Media Fitness Blog Sunlighten Saunas **Mention “Mind Pump” for Free Shipping** Felix Gray **FREE Shipping & FREE Returns** Brain.fm Mind Pump Free Resources

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND We talk about our Black Friday and Cyber Monday Specials this is all of our spot not well a few of our sponsors have massive discounts And then of course mine pump is doing our own black Friday promotion. We're getting in the fun So let's do a little rundown butcher box produces phenomenal grass fed meats delivered to your door Here's what you get Today through cyber Monday you get the ultimate stake sampler for free. That includes two rabbis, two New York strips, and two filet minyongs, or the minyongs. The Mignons, all free that expires at midnight on Monday

or until supplies run out. That's booksharbox.com-forcelash-minepump. Organify 20% off all products. Just go to organify.com, forward slash Mind Pump, use the code Mind Pump, and then Smoothie Box. This is the company that delivers amazing natural smoothies to your door that you blend up yourself

with college and protein and everything. Here's what you get, $20 off every box forever. For life. That's a hookup. This is a crazy, crazy deal. You just go to smoothiebox.com, Forthslash, MindPumpBlack Friday, or if you're already a member,

and you still wanna get this awesome promotion, refer a friend. If you refer a friend, they'll get $20 off, and you'll get $20 off for life. To do that, just go to smoothiebox.com, Forthslash, FriendBuy. Also, Cyber Monday for smoothiebox. If you go to smoothiebox.com, Fortslash, friend by. Also, Cyber Monday for smoothie box, if you go to smoothiebox.com, Fortslash,

mind pump, Cyber Monday, you'll get $22 off your first two boxes. So that's if you miss the Black Friday promotion. Then we talk about Justin's Noxious Split P Soup Fumes. AKA his bed at last. I'm dust in this place. And Adam suggests Organifi Probiotics to help him with the stink.

Then we talk about Justin's evolutionary argument for eating cheese. He's been hanging around me too long. So you've found me. I'm dropping some knowledge today. That's actually pretty good. Adam gives us a sports update. Apparently the Rams and the Chiefs

hit a total score that hasn't been done since 1960 something. Yeah, am I correct Adam? Something like that. Awesome, I don't forget. Missed out on that. And we talked about the Mikkelsson versus Tiger Woods pay-per-view and the Chuck Ladell and Tito Ortiz pay-per-view. Is this the direction that sports is going to be going? Kind of interesting.

And we talked about extracting cannabinoids from cannabis using an espresso machine. That's right. You can use your espresso machine apparently more ways than one to extract stuff from your weed. And then Adam goes on a little rant. He got some heat for a comment he made a couple episodes ago about boot camp classes and group exercise classes. Find out if I backpedal. And you know, do you think he public... public apology do you think you apologize you think he double down if you've been listening to the episode for longer than three of the

atom you should know you know exactly what he did then we get into the questions the first question was do we have an eating strategy for the holidays what you've already had thanksgiving so if you messed up that's okay christmas is coming up. So we talk about how to eat, or what your strategy should be to eat healthier. Yeah, keep on keeping on.

Next question was, what do we think about epoch, or as Orange Theory calls it, afterburn? Was that the rapper in the 90s? Yeah, this is, you work out, and then apparently a particular type of workout makes you burn more calories afterwards. Is it splitting hairs or is it something you should consider? The next question was sometimes this person sees people doing jump squats in between sets of their regular workouts. What's the benefit of that? Is it just because they're dumb or

is it because they're actually accelerating their progress? Or dumber. And finally, what are some ways to get into parasympatheticumber. And finally, what are some ways to get into parasympathetic states post training? Like what can you do to get into that rest and recovery state faster? We did mention a few things that we mentioned, sauna use, one of our sponsors, Sunlighting, if you go to Sunlighting.com

and mentioned Mind Pump, you'll get free shipping. We also talked about blue light glasses, which block blue light and tell your brain at start and get your brain ready to go to sleep. I recommend that for people who work out at night. Felix Gray glasses, that's g-r-a-y, glasses.com-for-slash-mind pump, you'll get free shipping and free returns

on the Felix Gray brands of blue blocker glasses. And we also mentioned brain.fm. This is music you can listen to that puts your brain into different states. If you go to brain.fm-mp, you can sign up for yourself. And again, I'd like to mention Black Friday Sale for Mind Pump, 50% off all maps programs. Go to mapsfitnessproducts.com, half off everything.

Just use the code BF Programs also if you want a bundle you can get 25% off any bundle Just go to mapsfitinistproducts.com and use the code BF bundles Happy shopping happy black advantage going away I'm talking to Taylor and he's asking me is like you know are you cool with us? I'm talking to Taylor and he's asking me, are you cool with us posting on the story all day on Black Friday, all of our partnerships

and all the deals they have because every one of our partnerships have crazy deals that are going on. And I'm like, listen, I normally don't like us to clutter up the Instagram pages and our social media pages with advertising and marketing, but it's Black, fucking Friday, it's Cyber Monday. Like people are expecting

sales online. It's a bananza. So I don't feel like people are going to be deterred by this. By people expect black Friday, they expect to save a lot of money. A bunch of piranha on stuff that they want to that they're going to buy anyway, people literally wait all year for this day to buy shit at ridiculous prices. So that's just what's been put out because I know it I know me I would appreciate show me all the stuff you got if I don't want to buy that won't

but if there's a big great deal you know. Oh yeah I waited. Is this one's this is this episode airing on this episode is airing this is black is Black Friday, today when this airs. Oh, beautiful. And we've got some killer deals from our partners here. All right, so what do we got going on? We've got butcher box. Oh, sure. They're running a special from Black Friday to Cyber Monday

and get what they call their ultimate steak samplers. Two rib eyes, two New York strips, and two filet mignon's. That's $70 worth of steak that's included if you purchase between now and cyber money. Three filet mignon's included. They get filet mignons. Mignons. Yeah.

Stakes and wait, so that's hold on. That's that's six takes out wow Good man. He's good at math yet he uses fingers and toes That's a lot that's a lot of free meat. So this expires midnight on cyber Monday or if they run out of supplies They have no more cows which is happen. They've done this. Yeah, they've actually ran out of some quick Yeah, so many people jump all over. Dang, this reminds me of that party that Adam threw that one time. It was a lot of free meat. So they run out, then it deals done before midnight. I should go to it.

Sal went thirsty. Yeah, hungry. Sorry, Doug. Still as I was saying. Finish your commercial. So we have Organifi today too. What is Organifi doing anything for us? 20% off, a few of the code might find.

Of course, 20%. Boom. Yeah. 20% off, a few to code my own. Of course, 20%. Boom, yeah. 20% off. They couldn't even get a hug. Juices. They couldn't even give a hug. Juices galore. Well, everything's already so good.

What else they can do? Is that the deal? That's the deal. Fremo. What's the other one? Do we have anything else to do? Yes, smoothie box. Dude, smoothie box I'm very excited about.

I'm excited to have my kids eat these things. Because they're really good, college and protein, fruit. Why does it like they did all the work for me? Yeah, like it's all ready to go. I just put it in the blender and have at it. What's the legit good? What are they doing for us, so on cyber Monday and Black Friday here?

Yeah, they're doing two different things. They have a Black Friday special, which is $20 off every box for life. So if you sign up between right now and the 25th, which is Sunday, you get $20 off every box for life. And that's substantial savings for you. And these are great.

I mean, I love the smoothie box. My daughter, she's 12. She doesn't like healthy food, like most 12 year olds. She loves the smoothie, especially the cacao ones. This is an easy sell for kids. And then on Cyber Monday, they switch it up. Well, before I do that, though, if, let's just say you already have smoothie box,

you've already signed up for it, they have a way for you to get the $20 off every box for life by referring somebody. Oh, that's cool. So, yeah, so you can get $20 off for life if you refer a friend from today through the 25th, they also get $20 off for life. And the link for that is smoothybox.com forward slash friend by.

So it's different from the one, if you're just signing up brand new through us, and you've never ordered before, it's smoothybox.com forward forward slash, mine pump, black Friday. If you refer a friend, give them this code smoothybox.com, forward slash, friend by, they get $20 off for life, you get $20 off for life. Stakes, smoothy's. You get $20 off.

She gets $20 off. Everybody gets $20 off. Everybody gets it. I'm set for life. The fallout. This all these links links are gonna be in the show notes. Absolutely. Okay, all right. And now, let's move on to the Cyber Monday

with Smoothie Box. What are they giving away every day? Yeah, they're going crazy. More. Now on Monday, they're gonna do $22 off your first two boxes. That's on Cyber Monday. So what does that suggest to you that we should probably order the Black Friday one?

Yeah. What do you think? But if you happen to miss it and you hear this episode, do this anyway, this is a great deal. That's smoothybox.com forward slash Mind Pump Cyber Monday. Wow, and then we have our own promotion on top of it, right? We sure do. Our promotion is silly.

We're not. We're not fire sale. This one ends today. This is the last day. We're not extending this. We only have a few hours left on this one. Yeah, because we're, this one's crazy. We're never gonna do this again.

It's hell next year. It's funny too, and the listers need to know this. When we talk about promotions, we all will sit in a room and discuss ideas. And this one was hotly contested. This one was, we were all going back and forth about it because we've never done anything like this before. We're everything, everything that we offer,

all of our programs, all of our maps programs, half off, every single one of them. And then the bundles are 25% off, which so they're already discounted, so there you go. Everything's going crazy. There's all your guys' sales for Black Friday. That's it. Good stuff. Plingo, you guys are frenzy.

Blingo, blingo. So anyway, Justin, you were gonna talk about your digestion or something? No, because you guys give me so much shit about cheese. No, you give us shit. No, I give you shit. Literally. Yeah, literally. To breathe.

Literally shit. I walk in the front. But it's not from that. Listen. Listen, listen. Listen, listen. It was from, like, so Courtney made, like, this nice, hardy soup last night and it was split pea soup. And there's like, you know, there's potato in there.

There's ham and it's just a real hardy, like thick, delicious, delicious, you know, but man, it tore me up. Like all night it's just been raw. And in this morning, I just have had like the worst, the worst, I even like step out as room to spare the air for you guys. I appreciate that. Doug was getting your back while you were out there.

We were over here teasing you, saying you probably put cheese on your split peas. Like, I can, no, no, no, no, no, no, no, no, no, no. I can vouch for this, like a week ago, I made split pea soup, I love it. It tastes great. So I put an onions and ham and all that stuff, and it's really tasty, but I ate one bowl of it.

And the aftermath was not what. I don't know, it's a split pea, I guess. It's a fiber. Yeah, something about it. Yeah, this feeds bacteria in your gut like crazy, causes lots of gas. Here's what you do. Why so much more than like anything else

that's a fiber a salad like about beans it's like being the magical fruit it's a type of it's a type of fiber that really I know it's all those sugars that are in there what you can do when you do that is you can take there's a pill called bino it actually works what if you took like the the organify probiotic with that help or not? That could probably help. I probably should have done that.

Or you that. Yep, that would probably help. That's my go to it. Anytime I do anything where I think it might be compromising, I think I take the probiotic. Just the mix a little on settle. And I swear it helps. And I don't know if that's just fucking,

it's in my head or not, but every time I've done that, it mitigates the problem. I wanted to bring up one thing, historically, right? So I've been watching this documentary on cheese. Yeah, no, about the human evolution, right? So there's like pivotal moments in human evolution. I'm gonna watch this tonight by the way, what's it called again? I think the evolution of us.

Okay, that's what it's called. Okay, oh, it's on Netflix. Yeah, it's on Netflix. And so they went back into the history of like You know how like even the black plague like so how certain things Kind of changed the entire course of like how we evolved and everything and and they traced it back Which I didn't know that you could trace that back to the Mongols and so anyways like the bike gang No, no, no, no, not that

It don't make fun of you. It's con. We're not making fun of you. Yes. So what the real advantage was for the Mongols is that they had this gene that allowed them to process lactose. And so they had that gene where they could drink milk, they could eat cheese. And this was like a main source of nutrients for them when in China, they

were eating carbs, they were eating rice. That was their main source of food in calories. And so that energy source for them would deplete inevitably when they'd go into battle. And to where gang is kind kind of they only had like they They brought cattle with them right or they brought cattle they also brought like horses and so they were very mobile so they could attack yeah like all over the Place and they just didn't know how to deal with them so it was a major advantage but yeah they ate cheese and they would like And they conquered so what I'm saying is that- So basically you're a conquer. I'm a conqueror.

Or your mom go, it's an advantage. It's an evolutionary advantage. So if you were a mom go. Yeah. No, I got a mom go cheat. Did you're killing me right now? You're over here watching fucking nerdy documentaries like Sal and Doug.

I got nobody to talk about sports with right now. It's like one of the craziest weeks in sports going on. I'm actually really sad about this. Last night we had the most epic football game maybe ever that one of the highest score is the second, a second or third highest scoring football game ever. It's the highest scoring game in my lifetime. I think the last time someone scored that many points was like in 1966 or some shit. So the Rams are playing the Chiefs last night. It was like a video game watching. It was insane to watch going back and forth, touched down after touchdown. Even if you're not a football fan, Sal would have enjoyed watching this game.

Would you say it was like 110, like 50 to 60? I think it was 16 total points. That's crazy. What combined, it was the highest over ever in Vegas history as far as like what they predicted. It was predicted to be like 63 and it blew that out of the wall. So just both teams scoring a lot. Yeah, just tons of scoring.

So if you're not the Rams barely one, who's all the way to the end of the game that was to the wire, 54 to 51. So 105. So that's the kind of shit that gets people to one-on-one. Well, and it was two teams, they were both nine and one both of them are just high powered offense It was incredible game to watch So you got that going on you've got the filmic Mickey Mikkelson and Tiger Woods

That's hilarious to me which is crazy to me because Are we in this new transition of? You know just watching sports and fights and things like that isn't enough that we have to now wrap like this drama into it to try and market it, right? And so, I mean, how much do you think of that is a result of Conor McGregor going into 100% of the boxing world? 100% I think that give the people what they want. It's exactly what I think. I think there's been ongoing debate in the golf world Who's better Phil Mikkelson or Tiger Woods? That's been a long debate forever. It's a little overdue though

It's like yeah, you're kind of late to the party on this everyone's kind of like over it But I again, I'm sure it's like the Pacquiao me with it exactly right right and then you also have you this is all happening this week Then we also have Chuck Ladeelle and Tito Ortiz Part Three. No, they're not. This is just, what are they gonna do? We're gonna hit each other with the walkers. Dude, that's terrible. It is terrible.

And the end. That's like brain damage. And Chuck, Chuck looks like an old man with a, with a fucking mohawk dude. It's just, it's almost sad. It's borderline sad. No, but like some of my favorites of all time, you know, but I don't wanna seem fighting anymore.

No, Chuck LaDale was, I'm a huge Chuck LaDale fan. I thought it was, they're old, you know, Tito RTEs and Chuck LaDale one and two, some of the most epic UFC fights and the drama between the two and was so great. But I mean, how many years later are we now? This is like 10, 15 years later, these guys are gonna fight each other.

Like, really are people gonna pay to watch this? This is crazy. People will pay to watch it. Yeah, you know that, now we need to be clear here. This is what Bellator. Because we're talking shit about how old they are and stuff. Okay, today, Chuck LaDelle or T2RT's could beat the crap out of most 20 year old kids, easily.

Of course. But that's not the point. They were professional fighters. They're going to get them and they're going to bang each other in the head. I mean, don't both of them already have enough CTE going on? Oh, yeah. It's pretty sick. I've heard rumors that Chuck is a little slurrient shit.

A little punch drunk. Yeah, that's what I've heard people say. Yeah, he sounds that way in his interviews. Does he, really? Yeah, it's a damn it. You know, all the chase the dollar, dude. Yeah, he sounds that way in his interviews. Does he really? Yeah, it's a damn it. You know, all the chase the dollar, dude. Yeah. Well, I've heard rumors that he's in debt

and he's trying to get out of it. Well, that's why he can't be mad, that's the thing. He can't be mad at them for like, that's a go-to. That's something that they can pull and generate income from. So, and that was like their job. So, I don't blame them for wanting to continue doing

what they know how to do. You know, but I'm not hating either. I mean, it's, I, but as a consumer, and like, I get depressed by it. And you are, or Salis is the whole time our best way to, our best way to vote is by our dollars. And, you know, people, it says right here, De La Jolla is putting it on, right? It is saying that they'll make the most money they've ever made

in this trilogy fight later. And they're out of their prime, washed up. If they go in there and show heart and just hit each other and show a lot of heart, that's what people will want to say. That's what's going to happen. That's all that will happen. Or one of them is going to connect to the guys going gonna fall down real quick and then it'll be over, which will be a disaster for this type of stuff. Oh, I don't know. I think people will enjoy that. Just what they don't want to see is two guys

get tired and hug each other and go three rounds of holding each other. That is what will be a disaster. If somebody knocks another guy out, that's what I hope half these people are looking for. You know what this reminds me of? Remember in Rocky IV, that's where Rocky fights the Russian.

By the way, I can connect anything to the Rockies. Yeah, to the Rockies movies. But remember when Rocky, that's like me and Star Wars. That's all of his sports knowledge comes from the Rocky. Yeah, exactly. I can tie everything in the movie. Yeah, exactly.

Let me tell you how this works. This is right after the, you know, the Russian killed Apollo Creed. All right. the, you know, the Russian killed Apollo Creed. All right. And, you know, Rocky tells people, you know, basically he's like, I'm gonna fight him and Adrian didn't know. So he gets to his house.

There's reporters outside. He walks in. She's at the top of the stairs and she's like, you know, why don't you tell me and they're going back and forth and he goes, what do you want from me? I'm a warrior. Like this is what I do.

And I feel like old fighters, when you're that kind of a person, they don't know how to manage money, they don't know what they know how to do is fight. So they get old and they're bankrupt or whatever, and so what do they turn to? That's what they are, they're warriors, you know? Yeah, yeah, and it's hard for them to turn that off

because it's like, you know what, especially if that's what they wrap their entire identity around, you know, that whole time. It's like they're always trying to look for something to test themselves, like even still like age to them is probably like who gives a shit. Yeah. I still want to, I still feel like I can, you know, get in there and get the fuck out of somebody. Well, the last God, who was a, who was it that long time ago I watched him box?

Oh, George Foreman, didn't he win the championship at like 40 something years There's a great example of a guy coming back out of retirement and beating the hell out of you Yeah, and then there was of course Randy Cotor about how old is his how old is Chuck LaDal and Tito like 90 Bro, they're old. Yeah, but are they as old as is Randy was when he was fighting still Randy Kato. No, he's older. Randy was like Randy was like in his early 40 took Chuck has got to be in his mid look Let's Google it. Okay. All right. He's like Maybe like mid 50s. No, he's not that old. But he's late 40s 48 48 dude. How almost 50? How old was Randy Couture and he was like 41 when I think he was Okay, five see see what Randy Couture last as aged as last fight right look up Randy Couture's age during his last fight That's the one against Anderson Silva that he retired on where you got front kick

Sure No, I don't know what he retired on but I know he came out of retirement one point to come come back and he was 43. Yeah, yeah, he was 43. But let's okay, but that's that's a big difference, dude. Not sorry. When you're in your 40s, five years is like it's a big difference on a lot of levels. Not only that, but Randy is also like the Greco Roman wrestling style. So yeah, there's a difference and Chuck is a fucking knockout puncher. Yeah. He's a drop his fist stay down by his waist. He has a staggered stance and he swings. Ame aggressive. Like that is not like a, I would be, if I'm an athlete and I was a wrestler

versus a boxer, you could wrestle at a higher, at a much older age, at and be safe versus somebody who is a knockout puncher. I mean, and Tito Ortiz is a brawler. So that's just that you're asking. Have you got now the last thing that a boxer will lose is his power. People know this. That's the last thing that he'll lose. Like an old boxer. This is what people make a big mistake is when they try to fuck with an old boxer who's in his like 50s or 60s and think eyes and old man, he's got a pop belly, he'll put your ass asleep.

So that's the last, so Couture could probably still hit fucking hard. The problem is we'll be able to take a punch like you used to, that's the scary part. Have you guys ever watched that old, there's a video that made the rounds a couple of years ago where there's this like 60 something your old looking boxer dude, little shorter fatter dude,

sparring with this younger kind of rip guy. And he just, works the shit out of him. He puts the kid to sleep, do the rhythm. That was so great. He's all heck geared out and everything around. Yeah, yeah, yeah, yeah, yeah, I've seen that man. Oh, it's so great.

Oh, that is. He's 48 is all to be fighting, man. Yeah. That's really old. Yeah, that's a little scary. Yeah, I think when Randy did what he did at 43, that was amazing in itself. And the guy kept himself in elite shape all the way up.

To me, that's totally different. Chuck has been non-existent for the last, oh, five, six plus years more. So for him to come out. I wonder what Dana White thinks about this, because Dana and him are like buddies, right? I, Dana spoke on it actually. I did see a YouTube video on it.

I heard him talk about, I heard Chel-Sun and talk about it. I mean, everybody thinks it's ridiculous. They all, it's a money grab. I mean, everybody knows that. I think there's a lot of people that know Lidel and Ortiz and they're kind of like, you know, come on guys, more worried for him, but then at the same time too.

Yeah, cause Ortiz has had so many like neck surgeries and all kinds of stuff. He's been battling like I just I don't know man I get it though What do you do when you're if you're somebody like Chuck? You know and I don't know I don't know as much about Tito and shit But as far as what he's into now, but you've made your livelihood and man at one point Chuck was living a life You know you have to prepare yourself if you're if you're this kind of a person where you know your life expectancy In your business is short, which is athlete right? So if you're this kind of a person where you know your life expectancy in your business is short, which is athlete, right?

So if you're an athlete, the amount of money that you're making or the money that you're making for your sport, you know that your life expectancy has, there's a certain life expectancy. So if you're football, it's shorter than if you're basketball, which is shorter than if you're golf or whatever. So you've got to know that. And what you need to do is you have to prepare for after. Because after is a lot longer than during, how many years is a football player,

a professional football player play, a few years? So then you have the rest of your life where you're not playing. Same thing with the fighter. How long will you be fighting professionally for at the longest, maybe 10 years or whatever? Now you have another 60 years where you're not fighting, that money needs to be able to last you,

so you have to prepare while you're making that money, because if you don't, then it'll run out, and then what are you gonna do, you're left. Now you've lost your skill, you don't have the ability now to do what you did before, because you're old. You know, a lot of these guys go into, you know, boxers, you know, the old thing, well boxers used to do, right? They still open a restaurant. That's what boxers used

to do. They'd retire, then they'd open a restaurant, and then they would just stand around greeting people, talk about old war stories. Yeah, and that was a classic, that was a or a bar. That's what the classic thing. So people would show up and be like, oh, let's go to the so and so bar. You know, what's his name's going to be there? And you get to meet the old boxer. And but that's what they used to do, but you have to prepare yourself with that kind of a shelf life or whatever. You know, so I'm forcing. I got some good news, because that was sad,

so I'm gonna give you some good news. Yeah, so it's just sad, I'm sad, I'm gonna go over. So I brought all sad news today. Get that outta here, dude. So a team of scientists from the University of Spain decided to check out whether it can be whether you can use a simple espresso machine to extract cannabinoids from cannabis. Expresso.

Expresso. Yeah. It's a bit. So they they said how let's see if an espresso machine can make a purified extract from cannabis. And so what they did is I'm'm gonna tell you exactly what they're gonna purify did it again. Did it tell you the percentages? Well, let me tell you. Concentrate down to it.

Well, let me tell you. Fuck it. This is a dumb idea. Relax. Go ahead. You've been there, done that. So they took 0.2 grams of cannabis, they grinded it up and put it into an empty coffee capsule. And then they filled the machine with

isopropanol alcohol instead of water. So it was activated in about 40 seconds. The liquid extract produced contained approximately 90% of the cannabinoids measured in the sample. So it was fucking pretty good. 90%. Yeah, it was pretty good. I'll send that article to me. I'm gonna call bullshit on this. I'll send it to you. That's crazy. Yeah, it's pretty good.

Then they cross referenced it against ultrasound assisted extraction, gas crow, much of, I don't know what the fuck they're talking about. That's gonna say, what am I saying? I'm over here like, huh? Anyway, I guess it came out pretty good. That's kind of cool because if this becomes something that's well known, some people are gonna be do it with their expressiveness.

Just do that with the expressiveness. Well, that's true. That will, that's big fucking news for that space because right now, the people that are doing this, obviously, in an express machine, you can't do it. I mean, this was just, this was just posted. You can't do a lot of volume, but right now people pay top dollar for a gram of that. Like some people are paying $50 a gram for exactly what you're talking about right now,

especially if it's concentrating down to 90%. Like that's crazy. Like I've got people that are, that have machines that are quarter million dollars that they're using to produce that. Let me reread that because it says here about 40 seconds, a liquid extract was produced containing approximately 90% of the cannabinoids measured in the sample. So what I think that means is what does that mean? Yeah, I don't think it means what we may be thinking. I think what they did is they measured the amount of cannabinoids that are in the grinded plant.

And 90% of them were extracted, we're extracted into whatever the extract was. I don't think it means it was 90% pure. Right, I wanna know how high, see I wanna know what it got concentrated. Otherwise, that's not that big of a deal, it's no bigger of a deal than like bubble hash. Which you would make virtually the same way,

it would just straining it through a bunch of bags and water and alcohol. But this is easy. This is like 40 seconds. So it's bubble hash, is it really? Yeah, it's not fucking hard. It's not hard to do that at all. You think it would be easier for the average person than?

Yeah, you just need to, you can get the kits online. You could do it in a little trash thing. It's, yeah, no, and you could do a much higher volume of it. But what I'm curious about is how concentrated I got, because if it got 50, 70, 90% concentrated and it's that strong. That's a game changer. Yeah, that's a game changer,

because then now people don't have to go to a club and pay $50 a gram for something that's... Now, what do you do with the extract, because it's isopropyl alcohol, it pulls out through the machine, right? Then what do you do with that alcohol cannabinoid extract? Do you then boil off the alcohol? And that's left over?

Now, that's what you, well, you would do a different process with a different machine, like there's bubble hash, which is similar to what it sounds like, what they're creating from that. But if it's concentrating, I mean, that's what I want to know, how much, which is in the article, so I can read. I want to read, yeah, okay, because I want to know where, if there's more information regarding what's coming out from that, because that's really interesting if it's concentrating.

If it's just extracting it and turning it into like a hash, it's not a big deal. It's not that into like a hash. Eh, it's not a big deal, it's not that big of news. But if it's concentrating it enough to make it like a pure source or like an oil or like what people are paying, like I said, $50 plus a gram for. Well yeah, that would, that a guy like, well I don't use that stuff. I think that's really, that's too concentrated for me.

That's way more of a drug than the plant. Yeah, you know what I'm saying? Yeah. That's where you're taking something. And if you have chronic like really crazy, you know, crazy, crazy pain, I could totally see the value of having something that concentrated to just like comatose you. But for someone like me who's like, I don't know what you, a social smoker, I don't know what you would consider me who is like, yeah, you know, I smoke almost every night,

but I'm like, take two puffs, you know what I'm saying? Like that's all it takes to settle me down, where if you're smoking concentrate, you're somebody who could sit down and put a whole joint or rip five bongrips every hour and be fine. Like that's how, if you're like, snoop dog level. Yeah, you're snoop dog level.

Exactly, if you're... There's a lot of people like that, where they just all day. No, I've got family function.. I've got family and family. Well, the way you function is it's actually, it's not that important. It's the adapt to it. You adapt to it.

It's the same way I feel off of two hits is the same way that guy or girl feels off of dabbing because they have allowed themselves. And the way whenever I meet, I have family and friends that do this at this level. I'm like, why? Save yourself the money. Take your increased share sensitivity.

Yeah, every seven days take two days off. Like you don't have to discipline to just like fucking scale back for two days. Like you have a problem. Or you could be an extreme chronic pain. There's the exception to the rule. Like I'm not speaking to somebody who's got some debilitating fucking issue

where they are trying to supplement that way and I'm all forward that But if you're the average person who likes marijuana and you're you're smoking that concentrated of a form of it It's like whoa now speaking speaking of Take a break for a day speaking of the potential benefits I was thinking about this last night because I was reading another article I've now read two or three articles that say that Northern California's air quality is the worst in the world because of the fires. That where it's just absolute terrible pollution.

And you're not just breathing in wood smoke, by the way. This is plastic and pollutants and shit. And toxic thing. Yeah, and we're just, it's like you're just, you're, it's just terrible. I'm pretty sure cancer rates are gonna go up. And they'll be able to measure it at some point because of the air quality.

But I was thinking about that. I'm like, how can we protect ourselves? You know, besides wanting to mask outside and getting air purifiers from inside your house, you know what might actually help? This is by the way, I'm going to preface this by saying, this is pure sal speculation. So this is not, this is me just speculating, my opinion. You could probably vape, I wouldn't smoke, but vape some cannabinoids because of their anti-cancer properties and that may actually help protect your lung. And Katrina asked me that and I said, I laughed at that. She asked that exact question.

She's like, you know, because of how bad the air is with the smoke. Your girl smart, right? And she's going to hear this and be like, I fucking. Yeah, she will. She's going to love to hear her. You say that because I kind of chuckle that. I'm like, I fuck it. Yeah, she will. She's gonna love to hear her, do you say that? Because I kind of chuckled at them. Like, that's a silly reason to go smoke it.

Yeah. Well, didn't it bring down the rate of cancer in smokers? Like, yeah, tobacco smokers? Yeah. Can Abinoids or anti-cancer? That's exactly what her argument was. And I said, I totally pooped on it. But I mean, now she's gonna go back.

It's just funny that would be an option. She messaged me this morning Hey, can you bring this? Picture and drill this home. How many wins are there? Oh god, everybody you know what? Did you know see how many people I rubbed the wrong way? Oh my god, bro of all the things that we've said to piss people off That's the one that surprises me. Yeah, it surprises me like when people have a reaction to something like that's what pissed you off. So this is when Adam basically said group exercise type workouts need to die and boot camps are dumb and all that kind of stuff. And man, the people can be irony of it. It's like I admittedly talk about like I taught this stuff. Like I ran we're in the business. I ran classes. I've been a part of OT, if I've been around this stuff for 10 plus years.

And so I'm not like trying to point the finger at people at one class and say, those are stupid, you're wrong, you're bad. No, I'm just saying, listen, I've done this for a really long time. So not only do I have my opinion on it in the first place, but then I also have my experience of the hundreds, probably thousands of people

that have gone through my classes. And I know the numbers. I know that I really didn't help that many people that way. It really didn't. In fact, it's set a lot of people up the wrong way. You know, it's probably hurting a lot of metabolism. It's probably injured a lot of people long-term, and I consider myself a good trainer. So that's what I meant. But what are people saying to you? What kind of feedback are you getting? You know, we always have somebody on the forum who just, I mean, I love our forum. You So that's what I meant. But what are people saying to you? What kind of feedback are you getting? We always have somebody on the forum who just, I mean, I love our forum. I absolutely love our forum because we have created an environment where we...

Oh, they feel comfortable. Yes, we have, and I think Michael Patrick, so shout out to Michael, and he's always active on the forum. And I love the way he does it. He'll say something like, hey, I want to challenge the what you said at him. And then, you know, we went back and forth. But then there's always the other people on the forum that just, they want to be in every argument. And they like find a way to try it.

And then they like hang on words. And they argue. Then they play verbal judo. It's like, dude, I- It's on my people. Yeah, I know I go, Sal, that's funny. You said that because the response I was typing before we got on, got on air was I was gonna send back

to this girl like listen, you may be able to get sal, to go back and forth of the all day, because he likes that, but I think at the time, because you obviously are still dealing with shit yourself. And I was like, fuck, I don't have time to even do that. So I got on air, but I'm like, I just don't. I'm like, listen, you guys, it's not about like saying that it's bad or it's wrong, it's a fucking fact.

It's a fucking fact. And just because it led somebody to the right path or to eventually get in shape, doesn't make it any more right. I don't understand why that's so difficult for people to swallow. It's like, oh, well, bootcamp classes is what introduced me to fitness. Like, okay, that's fine. I could say that cocaine is what introduced me to fucking becoming healthy because how bad it took my body. Like, that's not a, it's not a,

boot camps are like cocaine. Yeah. Yeah. Which I know is gonna ruffle more feathers by saying, right? It's, I just thought I clarified. Yeah. I got you back, Adam. No, you, you, you understand my point, though.

Yeah, I think, I think group classes highlight something very important. And that is that they do something that the right way to do fitness or the better way to do fitness or however you want to call it doesn't do very well. And that is it doesn't reach out to people in ways to get them going. Because group classes are the more popular way for most people to get started in fitness. Now what is that component? My personal opinion is the group atmosphere.

It's working out with other people, it's the social aspect, and we cannot downplay that. It's a very important factor when it comes to anything. When people can have that be a part of whatever they're doing. The likelihood that they're going to want to do it is much higher. And sometimes it's external momentum. Yeah. And it's just, it's just, look, you know, would restaurants be as popular if people couldn't eat with other people? Even though we want to eat, we need to eat food. Now, can restaurants also, you know,

do they also contribute to us eating poorly because of that? Sure, because you're a lot more likely to eat the wrong kinds of food and drink more alcohol and that stuff. But there's a component there that I think is valuable that we understand. I think it's just, it's a tough pill to swallow

because a lot of times through experience, like we can see a lot more clearly now, like what is the actual root? And I think a lot of times through experience, like we can see a lot more clearly now, like what is the actual root? And I think a lot of people just like, you know, when you're in it, you're doing your best, you know, you see everything in front of you that's like, well, I can make this environment better. But now when you bring it all the way back to the root,

it's so much more effective, like, I hear this argument all the time that, you know, like, what about the people that don't have internal motivation? Well, that's the problem. Oh, yes. That's the exact, if you want to bring it down to the root of it, that's your problem.

Distill it down to the two. Okay, here, let me ask you guys this, I'm just curious. Okay, give me your number one reason as a trainer why you start those classes. And then give me your number one reason as a trainer why you start those classes and then give me the number one reason Why someone takes those classes? Give me what that what those would be and I'm just curious to see how close it's gonna be to what I think Well, number one reason as a trainer why you start start group classes You know, I started I did a little bit of group classes and one of the reasons why I did it was as a train from a business

standpoint that's exactly what is the number one reason? Oh, I did it was as a train from a business standpoint. That's exactly what I'm asking. What is the number one reason? Oh, I see. Well, it's a lower per-cost investment for someone. So it's easier to get people to get going. You're going to get get teetering people. You're friends. And yeah, you'll get more people because it's less investment.

And people who are afraid of doing the training are more like that. My point is, as a trainer when you start these classes, the motivation that gets you to start these classes is not this is a great way to help people. It's, this is a better way for me to make money. In fact, if you try and dress it up all you want, you're lying to yourself. You're, it's not, I'm gonna go,

I wanna do boot camp classes because I just wanna help people. No, it's a smart business move to make more money as a personal trainer. Now, what is the number one reason why someone takes a class with other people? Number one reason. Well, I mean, I wanna get in shape

and I like to work out my friends. Friends are like exterior motivation. Now, and are either one of those ideal situations for somebody's health and finisher? Well, you know, but here's a deal. It's hard to paint with such a broad stroke because of course there's always theirceptions to the rule.

Well, here's the thing. I think there's a lot of people that may actually benefit and there are a lot of people that teach classes that really do it because they want to help people. A lot of people or the majority. That's tough to say. That's a tough one to say. I'll tell you what, I mean, the ones that I know.

It's very easy for me. I've been doing it for a very long time. Yeah, I know. So I mean, so have I. And I know instructors who teach what they do. And genuinely, here's the thing. When you're an instructor and you're teaching a lot of people versus a trainer is training one person,

here's where your perception can be skewed. The trainer can say who's working one on one, I am helping this person genuinely. I'm really working on this person as an individual. I'm working with their individual body. I'm designing their workouts for their body, you know, and we know that to be superior. Then you have the group instructor who's like, yeah, but I'm working out. I'm training 50 people. I'm touching way more people than the trainer.

And I've got way more people to do fitness. And many of these people would have never done fitness if it wasn't for this type of a class. And so that's where the debate and the argument kind of comes from, is from those kind of two sides. I think what's important is that we look and see as it's people who are really and genuinely interested in shifting the fitness

industry for the positive and helping people is to look and see why they exist in the first, because the market is supporting it for a reason. What is it about it that's so good and what can we take from that? With that argument, then CrossFit is a great choice too. Well CrossFit, that's the thing. CrossFit, curves, orange theory, soul cycle.

They have that component that is missing in the individualized training. And we gotta figure out how to take that. Agreed, agreed. Agreed, I'm not disagreeing with that. I mean, that again is my point too, then all those modalities can be considered good. If it's what got somebody to walk in

and start working out, yes, you can make the argument that it's definitely not the ideal way to work out And I think that's the that's the point that's the point I'm trying to make it is not an ideal It's not an ideal for the majority sure that's what I'm saying like does that does that mean that someone like Michael Patrick didn't in fact Sign up for a bootcamp class for him and his wife He would have never done it had he not had that opportunity that then led him to listening to my pump. He's now evolved his fitness and he's a better man because of that. I'm not disagreeing with that. But he is an outlier is the point. He is the exception to the rule. A majority of the people either get injured, fuck up their metabolism, don't come back or get in

the vicious cycle of on and off. I'm taking my group class, I'm consistent at soul cycle that I'm off drinking with the ladies now. I'm back, I'm on my cycle, I'm off. And that's what most people do. I wonder what the statistics are in comparison to, because we know how many people, when people join a gym, what percentage of those people

use it and what percentage of those people, you know, stop after six months, right? Versus what percentage of those people use it and what percentage of those people stop after six months, right? Versus what percentage of people do that with group training and then what percentage of people do that with personal training. Be interesting to look at those. The statistics are that group training keeps them going longer. But that doesn't necessarily-

But how do you compare that? What are the numbers for personal training? So personal training- It's probably the highest, right? Falling off, you mean? No, no, no, of keeping people along oh staying on Oh, yeah, the average person that gets involved with the trainers says consistent for the next three years You know in and out of the gym so somebody who sees a personal trainer one-on-one does that's always superior

Yeah, always I just I think these conversations are important and only to put it out there that you know like we get so swept up with put it out there that, you know, like we get, so swept up with, you know, society knows the popular trends, like they know the soul cycles, they know the orange series, they know these things, and so people under, like, they relate fitness to those things, and that's not fitness to me. It's, I agree with you, Justin, and I'm calling myself out right now, but the truth is, I got as many inboxes from people that were like holy shit, like you really blew my mind.

You made me think about what it was. That's a challenge. And that was the point of me doing this. It was not to shit on people, shit on boot camp or shit on group classes. No, because like you, I taught boot camp. It's like, I'm not out there like, being, you know, self-righteous or anything.

Like it literally is something like, like I think you're in the same train of thought like oh Wow like look what what are we promoting like let's let's think about this And I just want and I just I'm just trying to challenge the consumer who's going that okay if you're listening you love OTF you love so cycle you love your bootcamp class and You love cell cycle, you love your boot camp class, and all I'm doing is I'm trying to get you to I'm trying to challenge you to think about yourself have self-awareness and ask yourself Why? Why do you love it so much? What is it about it? And I'm telling you that most people it's the it's the security and the comfort of going in a group doing anything intimidating and scary in a group

is always easier than doing it by yourself. And if that's what it takes to get you started in your fitness journey, then yes, I'm pro that. But at one point, you absolutely wanna evolve from that or else you're gonna get stuck in this yo-yo. There's one, there's another thing too, which is the, so that group atmosphere makes a really big difference.

And it's funny because the way I used to manage my gyms was, and here's the problem, and this started happening when I was managing gyms too. People would come in, they'd have their headphones on and everybody's in their own world in the gym. I tend to be like that as well, but it doesn't really foster that environment where the members really feel like they're a part of something.

CrossFit really tapped into that. It's one of the reasons why they became so popular. So one of the things I used to do all the time is I would make announcements on my intercom all the time. I'd walk through the gym all the time at high five people. If I had free t-shirts, I'd give them out. I'd walk up to people on cardio, talk to them about going faster, going slower,

and it became this environment where the members started talking to each other. And as a result of that, our retention, our member retention went through the roof. And then the usage of the gym actually increased. I remember my manager is bringing me the numbers and saying, wow, you're getting more workouts every month over month, way more than the other gyms. And it was really creating that environment. Then there's this other fact that is a difficult one, which is if I want to get some instruction

but I can't afford one-on-one instruction, a lot of people will do the group instruction. Now, here's my argument to that because I think people have always said that to me being a personal trainer and this is what I always said to them, I'd say, look, rather than spending a hundred bucks a month to take a class, you could spend, you could spend a hundred bucks a month and it worked with a trainer once a month. Even though the classes are twice a week or three days a week,

once a month of individualized training with a trainer who's gonna give you a workout and then maybe let you contact them throughout the month to have questions and stuff, it's probably to benefit you more because things are much more individualized. So when it comes to cost, the reality is because of the value you get of individualized training,

the investment is actually comparable or maybe even better working with a trainer. I think that's an important thing to bring up. I think the mistake that people make when they hear me go off on things like that is that I'm here to like point out all this bad shit or like talk shit about stuff. It's like no, it's like the reason why we started Mind Pump was not to say that Hey, here's all these great fitness modalities out there.

And if it gets you starting working out, yay. And just this positive fake fucking motivation. No, it's going to be a party for that shit. Right, part of the part of what all, why we all wanted to do this was we could so we could share our experience in the field that we've been doing this for so long and what the common things that we see. And I'll tell you right now, I've been in this for long enough to tell you long enough to know that a majority of these people that go to these class and camps, they go there because if they feel safe and it's comfortable

because they're in a group and a class. And the class workouts are programm terribly usually and they're intensity based usually and they train people just to make them sweat and make them sore and you get this group bonding over this shared struggle of this intense insane class. Yes. And, you know, I mean, here's what it boils down to. They're not the best workouts.

They're not very good. Some of them are actually worse than good. In other words, you're going to go and do bad things for yourself. And that's the point, right there. Yeah. And that's the point, right there. The point is that right there. It's not that could it be something incredible or something could it have saved someone like Michael

Patrick's life hundred percent and I'm not that's not the point is the shit on that person is figured it out he found mine pump he's evolved but to defend them like they they have a place in the fitness space no I wish they would die I wish they would die double down and I know yes and double down and I know that we have a very large trainer audience. And I know there's a lot of people that are teaching classes. And I had a lot of people reach out to me that are teaching class and they ask me,

how would you evolve it or change it? Because I am Adam teaching this. So I get that I'm fucking poking at it where how people are. You can teach a class in a way that would be a money. I do, I do because for free, because I feel guilty. I do, I do because I, for free, because I feel guilty. I do. I teach the people that I've taught 15 years ago in group classes.

They are welcome to come to my facility on Saturdays. You're trying to make up for all those years? Yes. And what I, and we don't, there's no dumbbells involved. There's no real exercises involved. There's a lot of priming. There's a lot of maps, prime, pro involved, because I know that that is the,

if I'm only gonna see this person once or twice a week, and I know they're gonna go the rest of the day, sitting in a desk and chair, they're not lifting weights, they're not exercising. Me kicking their ass, or getting them to sweat and burn, and an hour is doing less benefit hierarchy. Yeah, what's gonna benefit them the most? Plus priming, less priming lends itself better to group training

where they can get into position. You can walk from person to person, watch their forum. Well, here's what I know. When I'm doing a 90, 90, and I'm teaching people to activate, to get in that position, everybody in the class. Now, the way you could argue is some are grossly, you know, being benefited from that.

Some people are just a little bit benefiting from that, but everybody is winning from that. Now I can do some dumbbell lunges with some bicep curl to an overpress with that entire class, and maybe, very common, maybe one person is benefiting from that, and the majority of them probably are not. They're just, they're just, they're just,

they're just sweating. Exactly. And that's so funny you picked that exercise because you know everybody who started class is fucking taught that move dude I know it's a total body blaster yeah let's let's take four exercises and combine them all that's exactly what we do let's close the fucking it's exactly what we do it's it's it's it's circuit and that's just it does your size is somebody is somebody benefiting in there? Maybe is there somebody that because that class, I got them involved and now they're

into health and fitness and they're on the right path. Man, well, I'll say this. I'll say this. If there's people teaching classes out there with integrity and understanding what you can provide people, I think that they can teach classes in a way that'll benefit. There's not a lot of them out there, but I think that's the message is this. Look, if you're teaching class, you've all these members, teach them with a way that's going to really provide them true benefit and not just make them sweaty. They hated me at OTF. I mean, Brendan who owned them loved me because we were the number one OTF while was there. But one of the things that I did was, I broke all the rules as far as how they teach the class. Like they have this format of, you know,

bass, push, all out. They have this little spiel you're supposed to have towards. Like I was telling people to walk on the treadmill because I could see their mechanics. And I'm like, I know they want you to push right now, but you should walk. And it was, they'd come into my classes and we'd have these like what they call pushes are all outs.

And my whole class would be walking, because I'd be telling them, you know, it'd be far more beneficial when you're on this treadmill, instead of hugging it and running as fast as you can to get your heart rate up on the TV screen, is to actually stand upright, retract your shoulders, get your chest up high, concentrate on how your feet

is striking the ground and power walk. That is going to benefit you more than sprinting on this treadmill. And then when you come over to the weight area for me, don't try to get through as many rounds and circuits, increase the weight, slow down your repetition. In fact, I encourage you to stop, rest a little bit, this is the stuff that I was teaching. And your classes were packed. And yeah, in these classes, because I was doing that pack in a format. But this is good though, this is good to express because your classes

were packed because of it and I think there's a lot of people listening right now who may think that if they change the way that they teach their group classes and they move away from the beat the crap out of you make your sweat make your sore that they're gonna lose memberships and lose my absolutely not but the reality is no you'll actually better. And so I think if they were able to hire trainers to help. If they were able to change the format with more integrity and train people in ways that are actually going to benefit them in a group setting,

you're probably going to be more successful. So would it be safe to say, Adam, that group classes, as we currently know them, the majority of them should die. But rather than kill them in the sense that there's no more group classes, maybe they should be evolved to more, like how you would conduct them. Well, that's just it.

Like if you're in that, I'm not trying to hurt people's money. I get it. I mean, I know that's... I do Adam's PR. Yeah, thank you. Yeah. That child's out.

Well, you know, I know it's struck a nerve. I wasn't ready for it. I did not know it was going to get the response that it got. It definitely was one of the, I mean, I've said wayward shit on the show for sure. Fix me laughing. I should have thought about it

because we do have a very large trainer audience and it's just percentages. There's got to be a majority of them that are teaching boot camp classes and stuff. It doesn't mean that you can't try and make it better, but don't fall into the trap of what a lot of the consumer thinks they want. That's the hard part. I get this as a trainer, you teach these classes, and a lot of trainers.

I saw this when I manage trainers and trainers work for me, is we fall into the trap of my client wants a hard work. Yeah. Yeah. And you allow them to dictate your programming because you don't want them to leave and not feel like they got a hard work out. And so you're trying to conform what you may know is right because you're trying to keep your classes full. But I promise you if you give them something really valuable, which is what I tried to do at Orange Theory, I knew that it would never hurt my attendance, in fact it grew my attendance to where my class is. That's right, that's right.

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That's O-R-G-A-N-I-F-I.com. And use a coupon code MindPump for 20% off at checkout. First question is from Whitney RX87, is epoch or OTF afterburn theory a real thing? How much is actually burnt post? I feel like Doug, you're just trying to stir the shit. Yeah. Are you trying to stir the pot?

Yeah, I don't know. What came up with these questions? Did OTF actually put their own marketing spin on the afterburned 100%. 100%. What is this? He palk stands for post oxygen consumption consumption You want to beat that to me or what? What a race for it. It came out a key this this science came out in the 70s

So this is old science And that has later been not proven wrong but Proven to have been splitting hairs as far as the difference that it makes in a person's daily caloric burn. So, and this is classic fitness industry right here is we love to take new signs, which this is what I found funny about it

when they start, when they use this, and they first, I remember when I first was going through the OTF training and they're teaching this and I'm kind of chuckling inside going like, oh wow, you guys are really attaching yourself to something that has been like long done and overplayed. They just, they just cherry picking. Well, they just wrapped it up in a different way by doing this.

It's a nice marketing factor. Well, that's what I mean. Like in the age of like the game is calories burn, right? Like that's that's the biggest prize for a lot of these workouts because that's like mainly the only thing they're promoting is like how many calories we can burn and then excess to that like throughout the rest of your day, you're gonna burn this. So if you're somebody that's all you care about,

which this is the majority of what marketing is marketed to you, like that's what holds the most value. Yeah, the idea is that when you push the body really, really hard like that, and you get your heart rate up into that cardio threshold, then because of that, your body's gonna burn a little bit more calories all day long. And when I say a little bit, I really mean a little bit. It's not a big difference. They've measured it and it's like 50 to 70 calories is the difference. It's not like a game

changer of a difference. Majority is like what Justin said, the biggest calorie expenditure is the kilocalms that you burn during that five-minute sprint. You sprint for five minutes, the greatest expenditure of those calories is right then and there when you are running at that speed, whatever, you're burning a high amount. You inevitably raises your core temperature and then so you go throughout your day, you tend to burn just a tad bit more calories out. You do. And if you do the math, I mean, 50 more calories a day and you do the math over a course of a year, I mean, could that equate to pounds of body fat being burned? Yes, but is this

the difference? Is this going to make a workout that focuses on this versus one that doesn't? I'll give you an example. If you come into the gym and you do straight weight training, your epoch is going to be lower than if you do this high cardio threshold type of workout, because weight training doesn't produce the same whatever they want to call afterburn. However, weight training speeds up your metabolism. So after a few months, you're not just burning 50 more calories a day because you just killed yourself in a 60-minute circuit training class. You're burning two to 300 more calories a day because your metabolism is much faster. So it's not something, it's, again, this is how this is what leads into the misconception that like calories,

like if I'm just burning excess amount of calories in a workout, like that's going to burn just fat. Not to mention adding resistors trading into a circuit based type of a program makes it that much more challenging to build muscle because the signal you're sending your body. It's not even resistance training anymore. No, it's not. It's cardio with weight. And that's so it's definitely if you were to compare a person who does three days a week of traditional weight training and strength training and it all things equal diet wise.

And then somebody who does this epoch-based training where they're pushing the cardio threshold three times a week. And then you look at at the end of three months or whatever like that, the person who has built the muscle over those three months is in a way better position, metabolism wise, and probably sculpting in their body-wise too,

because they've sculpted by building muscles. No, it's a weak argument to use as a benefit to what I'm saying. Here's a thing with exercise. Exercise, if you approach exercise with the idea of trying to lose weight, and that's your main way to lose weight, it's a terrible approach. I don't care how you work out. Studies will show over and over and over again that just working out to lose weight is a terrible approach. Now, why is that?

Well, you know, it's hard to burn calories. Burning calories is pretty fucking hard. Even if you speed up your metabolism, it's not, it's a small amount. Well, even if my metabolism is two to 300 calories more a day, which is decent, you know how easy it is for me to eat two to 300 more calories? I could do that in five minutes.

I could drink that in five minutes. So diet needs to be combined with exercise if you're looking for fat loss, but gyms and fitness industry for a long time now has tried to attach workouts to losing weight as the best way to lose weight because that's what they've gotten people to buy. Memberships is what got people to join these types of facilities.

And the reality is it's a very difficult approach. The truth is if you want to lose weight you have to change your nutrition and work out. Now what are the benefits of working out? Health, that's it. You work out, you're going to be healthier and a healthier body is a better body. And will that help you lose weight in some ways? Yes, it will, but if you don't combine it with rition, it's a difficult one.

So focusing on all this, you know, because I remember, you know, not that long ago, and I know a lot of places still do this, they'll actually tell you how many more calories their modality will burn versus another. Cardio machines do this all the time. Cardio machines are notorious for this, especially like the latest and greatest one. That's their entire selling point.

That's it. Oh, do this one in 30 minutes. You'll burn 20% more calories and if you're on the treadmill, so people are like, oh shit. Yeah, what does that mean? Yeah, that's the one I'm gonna do. You know, it doesn't make that big of a fucking difference. The big difference is, am I gonna speed up my metabolism

because we know a faster metabolism just makes life easier in the context of modern life. Is it gonna strengthen my body, make me healthy, help balance out my hormones? because we know a faster metabolism just makes life easier in the context of modern life. Is it gonna strengthen my body, make me healthy, help balance out my hormones, and does it work with my lifestyle, which includes all the other stresses and shit that my life includes?

Those are the questions you wanna ask yourself. And so if OTF matches all that, then that's great. If it doesn't, then try something else. But for God's sake, don't pick OTF over another form of exercise. You know, if you're looking at OTF versus lifting weights in a structured manner and the deciding factor is afterburn, yeah, I don't waste your time. Didn't you just write a great blog on this?

I wrote some information on this a little bit. Yeah, is it live yet or no? No, not at all. Does it win's it go? Do you know what it comes up? I'm not sure. Oh, you don't know. So it'll go up soon. So you wrote a great not sure? I'm sure I know you don't know so it'll go up soon So you wrote a great blog on this and you I know you addressed OTF you addressed curves Just the different friends crossfit. Yeah, and you talked about the pros and cons of it

I thought it was a great article so those that want like more of a you know PC answer can can listen Yeah, you just check out our blogs and we think up. I'll just tell you straight, you know, should die. How do you really feel? Next question is from Casey Wall. How do you guys handle eating during the holidays? Oh, very quickly. As much as I can. You know, this is a question that comes up every year. Every year for us, people ask us, you know, what am I gonna do during the holiday? I do ham. Yeah. And so there's two things I tell people when it comes to the holidays.

Number one, if it's frightening you and scaring you, then there's an issue there that has to do with yourself. Like you should not feel fearful and worried about going into a holiday party because of the food. That means that there's something there with your relationship to food where you're afraid of just being around certain types of things. Number two, the holidays, I know a lot of it has to do with food, but it's not about food.

For example, I don't celebrate Christmas by having a bunch of Christmas food by myself and my house all by myself. That's not what Christmas is. Christmas is about bringing people together or Thanksgiving is about bringing people together or whatever, it's about having the people around you care about and sharing and enjoying things together. And that includes food.

So the other thing is enjoy yourself, but don't make it all about the food in either direction. A, don't make it all about the food or where you're afraid to eat anything. And B, don't make it all about the food in either direction. A, don't make it all about the food where you're afraid to eat anything. And B, don't make it all about the food where you walk in. And you don't even care about what's going on. All you are thinking is, oh cool, Thanksgiving, I'm gonna eat as much as I possibly can.

Go in there, enjoy the people, enjoy the experience, enjoy the moment, and you'll find that'll be a little easier to not overreact. Just don't be excessive with it. Treat it like a regular meal. You don't have to put all this extra hype around it. Obviously, there's shitty or food in front of you. A lot of times, there's certain foods that treat wise.

I would normally steer clear of, but I'm just going to make sure that I'm going to have some, but I'm not going to overindulge with it. That's really just all I'm just gonna make sure that I'm gonna have some, but I'm not gonna overindulge with it. That's really just the one I'm focused on. It's pretty easy for me, because I just have set basic rules for myself. Real basic structure. Yeah, so I absolutely love, during this time I love, and we have in the refrigerator right now, my eggnog with peppermint snops.

That's a favorite holiday drink that I enjoy. I just will not pass on my mom's homemade apple pie and alomode when she gets there. Katrina's family makes the most amazing enchiladas. That's what they do. I'm absolutely going to enjoy all these things. Now, how much of them that I will enjoy will be dictated on what I do leading up

and during all these events. Work out because very easily I've had holidays where I'm completely shut down. It's in a cabin somewhere in the snow and we're just sitting around watching football and we're just and we're not mobile at all. And then I've had other holidays where I've come down to the gym, got a really good, heavy, dead lifting session in or a squat session in, which is what I have scheduled for on Thanksgiving morning. So I'm meeting with Katrina taking a page out of South, book here, or I'm meeting...

Guido workout. The family, the family, down. Yeah, we're doing it the day of, right? So Thanksgiving morning, we're all meeting here, and we're gonna to get a really good lift in and I'm going to get some good steps and movement in so if I get some good steps some good movement in I'll probably fast that morning so I probably won't eat anything leading up until the Thanksgiving slash dinner lunch that we have to think we

about two o'clock is when we eat so I'll get a real good training session in I'll probably go for a nice nice walk if it's nice outside and then I'll enjoy a real good training session in. I'll probably go for a nice walk if it's nice outside. And then I'll enjoy myself. And in moderation, I won't be counting calories. I won't be, oh my God, I can't have one more of this, but all based off of how well I move, how well I train, we'll dictate how much I enjoy that day. And then the same thing goes for the next day. If I decide to sleep in and be all sluggish,

I'm not gonna get up the next morning and make myself this big gravy breakfast and pile on the calories while I'm all sedentary. I'll either one, make a healthy good choices, get back to like more of a leaner, cleaner way of eating for myself, or be, get up early, train again, and then maybe allow myself to have some of the leftovers and things like that.

So, you gotta have the balance have the balance in the modern, my experience with clients and myself, where the pitfalls happen is, it's really easy for us to sit around, do nothing, drink and eat cookies and sugar. Like that, it becomes really easy to happen on during these holidays times. And just don't allow yourself to do that.

Don't allow yourself to be completely sedentary and make a ton of bad choices eating for yourself. It's also identifying a good time. Like what it really means. Are you really having fun when you're sitting around and you're you've eaten so much that now you're a lethargic or your stomach hurts? You're not really having a good time and this is a connection that I made years ago where I would do this every holiday And I'd sit there after this meal and then I'd sit there and I'd be lethargic and I'd want to take a nap on the couch And not really hang out with people and like well, that's not really fun You know, it's more fun is if I enjoy the food in the moment have a great time

Don't overeat so I have still have some energy and we get to connect and talk and a lot of stuff Here's some good rules that I like to put forth to myself is I like to eat certain things with priority. So I'll eat my vegetables and my meats and I'll make sure I eat that first and then if there's left, if there's room, that's another really good tip. Yeah, and I'm not, you know, satisfied or whatever,

then I'll go for the starches, the carbohydrates and the sugars and the desserts. But I'll always make sure that I eat the bulk of my calories with the foods that are more important, which are typically the vegetables and the meat. These are all great tips after the fact. Everybody's listening to this after it already happened. Oh yeah, thanks for giving happiness to that. So get off your ass and move today.

That's a great point. That's a great point, although we got Christmas will be coming up after you. There's a holiday season. Even so, like, you'll be coming up after that. There's a holiday season. Even so, I know this is a generic number and I haven't thrown it on the podcast in a while time, but 3,500 calories give or take equals a pound of fat. So you're not gonna get fat in one day of Thanksgiving.

It'd be really tough to get fat. What you could do is stuff the fuck out of yourself, hold a bunch of water, and it's the domino effect after this. It's the next day and the day after, leading into the four-day weekend for a lot of people. That's because people look at nutrition like it's on or off. So they'll have this off day, which is a holiday, and then that's it. I'm off.

And that's the holiday season. Let's just go crazy. Yeah. And then it's no longer about celebrating the holiday. It's just about keep up your fitness, your health, everything going forward from here on out. Yeah, I think if you just train through this weekend, you would be surprised how much that alone will mitigate the bounce back. In fact, you can take it. This is why I scheduled

my annual and I think this year's the seventh or eighth year that I've done it now, or the day after Thanksgiving, me and my cousins will get together and we'll do a heavy lift. Now, the reason why I did that was I always like to take advantage of all those extra calories. So it's like, we're going to go in and we're going to feel strong or we're going to lift heavy and have a good time. So you can kind of take advantage of that.

Maybe schedule your little mini bulk around the holidays to take advantage of the muscle building and maybe metabolism boosting effects. No, I love that. You know, some families have like a like a flag football or a basketball little game that they do. Like I think that's great, man. I think if you can find a way to incorporate some sort of activity into your tradition,

I think that in itself is huge. And then just that tip, and then simply doing what you said, Sal, was like just go get the foods that your body needs first and then allow yourself to enjoy afterwards and you'll see most of the time. It'll help you. Yeah, but if you go straight for the gravy potatoes

and the stuffing and that's how you start and then you don't do any activity, like yeah, I could be the beginning of a rough four days. We have super physical ping pong tournaments. Do you really? Yeah. Oh, do you guys get crazy?

Oh, yeah. It's so funny because our after Thanksgiving workout is getting to the point now we're all, we're not all old, but we're getting older. So the workouts are starting to morph and change a little bit to where the first ones were these highly competitive. Ah, let's see you could do the most. And then it just became like shit talking. Yeah, more.

And I was like, crumbles. No, not now we like do a few lifts. No, I was there for last year. It was like this. It was like a bunch of shit talking. This is what it was. A couple of minutes. It's exactly what it was.

It's like, let's see how much weight you could, what's the heaviest kettlebell you could strap around your waist and do one pull up. Yeah. And it just was like, ooh, everybody watches. Yeah, 30 minutes of guys taking turns like get heavier and heavier and heavier each time

just seeing if you could pull your body weight up with 80 pound or 100 pound kettlebell on you. It's so great. I love it. No, it's good. It's activity. It's movement. You're not stuffing your face at the time.

I think incorporating that and then the tip you said, I think it's because at the end of the day too, like, man, I also, I also competed my first pro show I did the day after Thanksgiving. That was some us to be great. Yeah so talk about like what a horrible Thanksgiving for me. You had your little tub of wear. Yeah. A fucking dry chicken breast. Yeah.

Right so you know I think that there's that that's the other extreme like you don't want to be that way like you don't want like I missed out on all the family stuff, and I didn't, you know, was a completely selfish thing that I was doing at that time in my life, and I'll probably never, ever do that ever again, you know? So I think it's important that you enjoy family too. Did you win that show? I did, that was my first pro show. That was my worst placing ever actually.

It took 10th place. Yeah, exactly. It took 10th place. I forgot my ass kick. You were like, why. Yeah, exactly. It took 10th place. I forgot my ass kicked. You like to lie. Yeah. Well, the pro belt, man, I remember being backstage the first time as a pro. When I was in amateur and I was backstage because I waited a long time to get on stage,

I had built a physique that I felt could compete at the professional level before I even hit amateur stage. So when I was in the backstage with amateurs, I was looking around going like, okay, I could win this. You know, I could, if I could get this whole posing thing down, like if the judges liked me, like I could win this, like I felt confident and good. The first time I got back behind the pro show, it wasn't I didn't feel confident, but I looked around and went like, oh shit, all these motherfuckers look good. Like, I don't know what the judges are going to be looking for. It's really now, now it's like what type of physique do they want to see?

And then my stage presence and I got smoked, you know, it took 10th place, but kudos to all the other guys. I mean, everybody at that level is ridiculous. Next up is C. Luis IV. Sometimes I see people do things like jump squats between sets to keep their heart rate up. Is there a benefit? This is the same people that teach bootcamp.

Yeah. Yeah. Sorry. Triple day. I know that there's people listening that I'm just triggering the, just salt. I'm triggering the fuck out of them today. I'm losing.

I'm gonna keep doing it. No, the horse is a lifestyle. Yeah. I curb stop. You know what, if your goal first off, jump squats are an explosive movement designed to increase your force output and speed, they should not be done not an ideal way to rest. They should not be done to fatigue no matter what. So when I say people throw jump squats in a circuit, it makes me want to rip my eyeballs

out of my head because it's a total waste of time. Just stand. If you want your heart rate to stay up, just jumping jacks will do the same thing for it. That's number one. Number two, when you're lifting weights or training, the goal is to build strength, speed up your metabolism, sculpt your body, not resting in between, turns it into a more cardio vascular type of an activity. What's your energy system?

Yeah, it'll build more endurance, but it's going to reduce the amount of strength and muscle and metabolism boosting that you can get from your workout. I think this is just, there's people that get stuck in their head that they need to sweat and be tired the whole time. You have to do shit constantly. Did you guys ever have clients like that where? Oh, dude, like a couple of months. Oh my swear to god.

Yeah. I just attracted those swear to God. Yeah. I just attracted those types of people. Yeah. You know, and it's, I was there at one point, you know, in my, like, grown up and being an athlete and having this, like, kill everything, sort of mentality, like, if you want me to get to work, I'm going to work. And then I'm not going to stop working, you know, and that's just like, give me something to do, give me something to do.

But to be effective and smart in my training took a lot of discipline and time. And so this is just one of those things that, to me, again, yeah, this is nails on a chalkboard when I see this. Oh, I used to have clients like we do a set and then we'd rest and they'd sit there and be like, and they'd try to go again. I'm like, no, no, we have the rest longer.

Oh, but I'm fine. I'm rested. Like, no, no, no, you don the rest longer. Oh, but I'm fine. I'm rested. Like, no, no, no, you don't understand the purpose of it. So I'd have to sit there and explain why we rest. And it's like, we're not resting because you need the rest. No, this is a process. Because we're training a particular energy system and a particular type of adaptation.

So if we don't rest, all we're doing is a bunch of cardio, which produces this. And then I have to sell it to the person and they would get it. But if I didn't do, all we're doing is a bunch of cardio, which produces this, and then I have to sell it to the person and then they would get it. But if I didn't do that, people would freak out. Because it's a- Here explain the whole crebs cycle. They were getting into everything.

It's like, oh my god. Oh, I still love it. We still attach hard with good in fitness. It's what's wrong with the boot camps. It's what's wrong with like exercises like this. It's because it's hard, and camps. It's what's wrong with like exercises like this. It's because it's hard and we sweat and it's challenging. Therefore, it's must be good or it's better than not doing anything at all. It's challenging when I see this and it's probably one of the more common things that when I'm on a treadmill and I'm at a gym

and I see a trainer teaching a client. It's right away I know how experienced a trainer is based off of their programming. I can see when they're running these little circuit-based things for their clients, and that's not to say that, and I don't judge, I don't go over and say some bullshit because I don't know, maybe you suck. Well, no, maybe, maybe at that time that client, that is the specific adaptation that they're trying to obtain,

and maybe they want to get good at exercising like CrossFit people. And so I have no idea what the desired outcome is, but more often than not, this is just a way to make things hard for your client and get them to sweat, feel burn, feel challenged. And again, it's us as trainers feeding into that, allowing them to dictate our programming. And it really doesn't belong in 90% if not more of the clients that you'll be coaching and you'll be teaching. They just, you know, Susie, who's 42 and had three kids and wants to lose 30 pounds of baby fat, like she's not the person that should be doing this.

Now could you be doing this with the, you know, 17 year old basketball player and he wants to improve on his vertical and you're resting between these box jumps and you're doing maybe two or three of them and he's taking his time and he has rest period of time and you're in trying to improve on his explosiveness. Like, absolutely, valuable tool, very cool. Can definitely use that for that purpose. But what I think we see

most of the time in gyms, and probably what this person is seeing that's asking this question, is a trainer who's incorporating these intense type of movements just to get them to be challenged and be burning calories and sweating and having a hard time doing it for the sake of it being hard. Mm-hmm. That's 100% what it is. And you see this all the time in gyms where, I remember there was this one dude that used to work out and he would do bench press, but as he would bench press, he'd do leg raises. Have you guys ever seen that?

Is that a thing? Yeah. Because that's you guys nodding your head. Damn, I thought I was only a little... Yeah, and it's because people are like, oh cool, if I add more shit, it's gonna make it, you know, more effective. And if, rather than resting,

because what's resting doing for me, I think I'm gonna move and do something else, and it's gonna get all this other workout that I couldn't do before because I was resting and I was wasting my time resting. Resting is part of the programming. This is an important factor to understand. When you do a computer program,

every number in that program has a role. And if you remove half of them, and you say, what are these zeros doing here? We don't need a bunch of zeros. It's no longer a program that's accomplishing what you want. Rest is a part of the program, just like the exercise is a part of the programming, just like the reps are a part of the programming. They're all plugged in for a reason. And if you remove

one of those elements, you lose the effect of whatever program that you put together. So resting in between sets, if you're following a program that calls for it, like one of our maps programs, do it. Now, you don't have to rest as long as some people or as little as other people, but typically in between sets, you want to rest anywhere between 30 to 90 seconds if you want to maximize the strength of building, muscle building, metabolism, boosting effects

of resistance training, which resistance training, that's what it does very, very well. Resistance training, it's not an endurance, way to build endurance as well, necessarily, but it's a great way to build strength, sculpt muscle and stuff. This might be sort of, hopefully this isn't ramp water. Okay.

Oh, you do it. I'm gonna give you guys, so they just popped in my head. I know this is like a, yes, it kind of just came to me like I was thinking street fighter, okay, stay with me. Okay. So now for me, with this screams is somebody that's trying to do this like crazy cyclone, like I'm gonna jump,

kick, punch, everything at the same time at you, like as hard as you possibly can. But now you have somebody that's really proficient in just one stiff jab. Boom, knocks you out, hits you right in the sweet spot. Yeah, that kind of works. There you go. I like that.

If Bach jumping was a street fighter game, I could see that. That's a cyclone of random. You like the cyclone guy, button mashing. Yeah, but there's a button puncture, right? Maybe you play against a guy like that, right? Yeah. Yeah. Anyway, next question is from Michael Valderama. What are some ways to get into a parathetic sympathetic state post training? That's a good

question. So yeah, actually, we elevate cord is all. And so it's both the sympathetic and parasympathetic. So, so sympathetic is that fighter flight, that burn, it's the workout, it's intensity, it's awake, it's movement, parasympathetic is rest, recover. And so it is. It is digestion's part of that part. Digestions part of it. So wanting to get parasympathetic

after your sympathetic workout is smart because now you're done with the hard part. You want your body now to go parasympathetic, rest and recover and adapt. That's where adaptation happens, isn't that parasympathetic state or most of it, I should say happens, in the parasympathetic, rest and recover and adapt. That's where adaptation happens, isn't that parasympathetic state, or most of it, I should say happens, in the parasympathetic state.

Eating, eating will put your body in a parasympathetic state. Not always, by the way, if you eat in a very stressed, hurried fashion, it could actually become quite sympathetic and for anybody listening who has kids and trying to get them out of the door for school and eat breakfast real quick, knows how that is a not- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that- that 30 minutes, usually 30 minutes. And for the first five to 10 minutes, I'll do a little work on my phone, but then I put my phone outside the sauna and I sit in the quiet.

And now, you know, this highlights to the, you know, people like totally took out the cool down process. You know, so you have the warm up and we kind of address the warm up with prime. We have the post primer sessions. We do have post primer sessions, but we don't highlight

that very often. We put that in there specifically because it was like we noticeably, uh, you know, neglected part of the process of working out. And that is important for you to be able to now bring your body back down and to be able to work your way into that parasympathetic state. It does take, you know, a certain amount of time for you to start calming the system back. It's more, and this is, I think it's important for anybody post workout to kind of go parasympathetic allow the body to recover, but this is most important for people who work out at night.

If you work out in the morning, you have the whole day to kind of let your body come down a little bit, but people who work out at night sometimes have issue sleeping because they're so sympathetic with their workout. That's why I can't work out at night. And issues sleeping. Yeah. Because they're so sympathetic with their workout. That's why I can't work out at night. And so what I've told clients, I have clients that that'll do this, that they'll work out late. And that's just because that's the only thing that the schedule allows. So I'll tell them,

post workout, eat, first off, put on blue blocker glasses to tell your brain it's dark, drive home, everything in your blue blocker glasses. When you get home, you eat a little bit of food in the dark, relax, play quiet music, turn the lights down, and the goal is to go pair sympathetic as quickly as possible so that you can get some sleep. So this is very important. The sauna, I think, like what Adam said, the single most effective thing I've ever done,

that we'll just get my body there immediately. First off, it's easy to sit in the quiet and meditate in a sauna because you're there for a reason whereas sitting in a room, sometimes a meditate can be very difficult because they're not doing anything else. And so just for with my personality, I know I'm in a sauna anyway,

am I as well just sit there and relax? No, the sauna's been a big one since we've had it. Before when I was competing, my go-to was, I would just go walk on the treadmill. After I'd get a great hard training session, and then I'd go over and I would just get a real slow walk. I mean, I'm like on a speed three on the treadmill, which is really slow for me, especially with my stride.

So, and I put in some of my easy listening music, or even just sit there or kind of walk in silence. That's a great point. Brain FM for me has been awesome for that. Like just after a workout, I'll in silence. That's a great point. Brain FM for me has been awesome for that. Like just after a workout, I'll point out. What a great point. Yeah, the meditation just as, you know, that music actually really helps to affect,

you know, my state, my state, like I just, I just feel the calming effect that it has with me. What did you play the meditation? Yeah, the unguided one. I'll play a post-workout. You know that, for me, the meditation music, if I listen to that within 10 minutes, I can get to write to sleep,

which I know it's not a sleep one, but it puts me in that state of mind where I could just close my eyes and go write to sleep. Yeah, so it's so trippy how much it affects you. It's really, really cool. Yeah, I mean, I guess that's pretty much it, post workout. You know, static stretching, as much as I don't recommend that pre workout, that's when you wanna do it,

is post workout. And static stretching is parasympathetic, if you do it in a relaxing way. And so what I used to do is I either walk, like Adam said, this is back in the day when I work on gyms, or be, I'd sit down somewhere, find a space to stretch, and I do slow, deep stretching for about 15 minutes. And you notice when you do this, by the way,

your body does tend to feel like it recovers a little bit faster, and as a result of that, I think you get better adaptations. So with that being said, let me remind everybody, the final hours of Black Friday, okay? It's coming up. Like, if you're lucky enough to hear this one, we launched this episode. You've got some time because at midnight, on Black Friday, these promotions end. 50% off all of our programs, every single Maps program. The latest, greatest ones, even.

Even split and strong and prime and prime pro all of them Half off you just got to go on maps fitness products calm and use the code BF programs like black Friday, so BF Programs no space here's the other thing we wait we got crazy the bundles are on sale too all of our bundles are an additional 25% off now remember bundles are on sale too. All of our bundles are an additional 25% off. Now remember bundles are already discounted. They're already discounted. So you're going to get bundles where the individual math programs will be much more. You're getting a fat discount. So if you want to do the bundle discount, which is 25% off, use the code BF bundles. Again, all of this is found at maps fitness products.com.

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