If you want to pump your body and expand your mind, there's only one place to go Mind pump, mind pump with your hosts, Sal DeStefano, Adam Schaefer and Justin Andrews in this episode of Mind pump for the first 15 minutes. We do our typical intro Why did you say 15? Doug wrote 16. My bad. 16. Was it 16? Is that six or five?  Oh my god. It says 16 minutes. Where am I?  Do you see him squinting right now to do that? I cannot see them all. Justin I know has got the bad side, but you're really bad. I do man.  I had laser.  It was a long time ago. That was a bad laser. It was a bad laser Yeah, very good. So we start off by talking about our- Doug just blew up the letters for you. It looks like- We're talking about our favorite interviews in the past 30 days. Man, it's been going like fire. We talk about Do-I-Drew. Do-I-Drew. Do-I-Drew. And Taylor. We gave some love to Taylor again. And Justin's- And T-Dog too. Run and gun at the Spartan interviews. And then we also mentioned Shauna, who's our representative from Organifi Who we absolutely loved. She, you know, Drew Canole, if you're listening right now She represents your brand very, very well. We're thinking about getting engaged with you guys. We're on the fence right now We're kind of courting right now. We like him. We're flirting. I see what you did. You sent your superstar Shauna over to meet us and kind of went us over and then you throw over a contract to lock us in for the rest of our lives I see you guys. I see what you're doing. We like what you're doing. We like your style But you know what's cool?  I know we were screwed. We didn't need this because we were going so hard But Shauna delivered. Hooked it up. Gave us the green juice and I got to give it- We had it all weekend I got to give it to Drew for his first time ever and he loved it.  Yeah, watch.  Whoa. Then we get into the questions The first question was is there an optimal length of time to do a cut without losing muscle? And would a slower cut be better for your metabolism than a faster one? Find out if the answer is a hundred and seventy-two hours No cuts, no buds, no coconuts. The next question was is it true that you need to warm up the body with cardio before lifting The answer is no should we be aimless or purposeful and yes Do you know how to golf? The next question was what are our thoughts on low calorie quote-unquote? Healthy foods like halotop and how they affect a person's relationship With food for example Justin find out how much ice cream I used to eat every single day and Justin ate like 15 Meat bars the other day. Yeah, I like them meat bars, but they're healthy I'll finally the last question. Is there anything we miss about personal training? Me and Justin miss it Adam hated it I'm just dumped everybody was like peace he talks about it in this in this episode and finally Because we do mention maps prime in this episode. I want to mention we have something called the maps prime Bundle now what we've done is we've taken maps prime which is a program that assesses you and Teaches you had a program what to do before your workouts. This is super important by the way I want to I want to be clear here what you do before your workouts Really sets the stage for how effective what you do in your workout is If you squat deadlift bench press overhead press whatever and you don't prime your body properly You could be sending the wrong signals You could be creating bad recruitment patterns or you could be just not building as much muscle as you could or burning as much fat Maps prime teaches you that but we also have maps prime pro Which is a totally different program, which is fully Correctional with maps prime pro it helps you assess your body identify pain identify areas of Significance discomfort discomfort and then you correct them with correctional exercises that program was designed with the well-known and prestigious Movement mobility Brilliant specialist guru Dr. Justin Brink he actually helped us create that so we've taken both programs put them together Shout out to dr. Brink at a massive discount You can find the prime and prime pro bundle at mind pump media calm and by the way that bundle is for anybody Regardless of your workouts.  And they were like trying to throw shit at you and you know, you had to like run through them and see Real danger like yeah to me American gladiator needs to be reborn because that whole I love that Who didn't love American gladiator show you always had these like a roided out There were yeah, they were the yeah, what about the women Like I feel like if they were and remember Joe was a Joe DeStefano was telling us back in the days How they has to have the gladiators that Jack him at the end You know what I saw once that I thought somebody I thought was brilliant This was and I think it was around Halloween.   I think it'd be awesome. That would take it now now I'm now let's go extreme extreme Super extreme super extreme. Yeah, you may die.  Hey, you were you were getting interviewed this morning What was the podcast? What was paleo OMG? Oh, yeah Mm-hmm. How would you think? Oh great. She you know her style is She's pretty she can be raw on her show. What did she swear when she on her show? Yeah, she does She did she when she integrate? Um, no because I did most the talking right, which is kind of weird kind of happens But no, I classed a couple times on the show who were okay So we I mean I can't even count how many interviews we've done this last 30 days What are some of your guys's top two or so that you would say like doctor Wow, you said that fast. Yeah, I really enjoyed it. Wow that we interviewed We interviewed oh either or Interviewed us interviewed us or that either one. What are some of your favorite like interviews Albin is great. He was good I thought Josh Trent wellness force did a he did a great job. He did a great job. And you know, there's Not all podcasters have that ability to do that like he does Mm-hmm. And so I'd say he's probably one of the better interviewers that I've been interviewed He's what's interesting is he we talked about this a lot like because I did a podcast with him, too And it was like the free flow form You know that we kind of have like he picked up on that right away because he used to over plan and like he was Interpreting a lot of CEOs and you know people that like he needed a lot of background on and so he would do all this Like planning and structure. No, he just started ripping it out like that and he's doing really well Dude, if you look at the greatest interviewers of all time, they they may plan sure like a Barbara Walters or you know Howard Stern, I'm sure they have an idea But it never comes across scripted and it's always comes across as very conversational Yeah, so that's what you got to kind of do Josh Trent does a good job of that Yeah, we had a great episode with with him up in Sparta effort the Spartan range. Oh, yeah. Yeah, no he in my opinion of all the interviewers and interviewees that we've that we've dealt with I think that Josh Trent is by far He's the most talented. He's one of the most underrated. Yeah Considering how good he and the definition of good to me and you guys can interrupt or you'd tell me what you will right, I think somebody who has This ability to let the conversation just naturally flow like Nothing drives me more crazy when people ask like these Scripted questions and they're too calculated. Well, and they don't flow with the conversation It's like you asked me about something that's related to like my childhood then all sudden you jump over to like carbs Yeah, right That's not now I would never communicate with somebody like that in real life Like if we're all just bullshitting having a conversation I wouldn't be we wouldn't be talking about like sports and then all of a sudden I ask you like a business question Like that just doesn't it shouldn't feel like an interview Yeah, because you know when we first started interviewing people we had that issue where it was like do I ask these questions? What do I do? And then we did our own episode. They were so great and we're just like, why don't we just do the same thing Why can't we capture this? Yeah, why don't we just do the same thing and just have a conversation? I would be with you. So I really liked the Josh Trent episode a lot And then I you know the Ben Greenfield one that was probably one of my favorite that was been Greenfield episode You know what? You know what? What it was because it was that was very interview like so it was you know, well He was just reading question. That's what it was and Ben knows us. Yeah, so so the way it worked is we did it's actually up It's up right now. Yeah Yeah, so Ben Got in the conversation for the first 15 minutes and he had to leave so he had somebody stand in Brock and he gave Brock a list of questions, but Ben knows us Yeah, so he asked the like good questions that got us into his nice conversations and then the rest was good But it was good. Have you have you listened to it yet? So have you I've listened to half Did you did you hear where I totally insulted him with the 1990 business school?  Oh, well, he was he made the reference which I hear all the time Is I don't remember when we first started this.  And I hate that and it to me it's so business school from 1990 Yeah before the the Wild Wild West of the web before you get a reach like hundreds of Thousands of millions of people. Yeah, right. Yeah, and so I get it. I understand where that comes I mean, there's a lot of there's definitely a lot of truth to it. I'll give you an example We go on like podcasts because we know that world, right? You'll get on the podcast You'll look at the what's new and notable and stuff and a nice chunk of them will have in their title something that already niches them like Pay, you know like paleo podcast or keto something or the CrossFit podcast or whatever Because and it gets them attention right traffic. It does because if I'm like a super fanatical, you know Keto person and I searched through podcast the first one's gonna pop up is the one with the name with the you know Keto in the name. Yeah, the problem is where do you go from there? Yeah? Yeah, you talk about keto all the time forever set your ceiling you have no like future plans Like what are you gonna do? Yeah, and I think and personally a part of that decision was selfish on all of our parts Like I don't want to just talk about one You're gonna if you're gonna get asked us to do an episode, you know pretty much every day You're gonna have to give me more than just fitness to talk about or I'm as much as I love fitness like I'll go crazy all of us Right, so I you know, that's there's there's some people that think that's a smart strategy And I guess if that's it short versus long-term thinking Yeah, cuz like you could you could make a great business and a little niche business that people know you for that subject Right, you become the expert in that realm, but You know like after that like he said it's gonna get capped like there's nowhere else key You can really you know maneuver from there. It's gonna be tough and here's what happens when you attach yourself to a movement That's niche or whatever If you do a good job of it, and you're the best. Yes, you'll get this meteoric explosion Attached to it. However at some point these things always swing back So like if you were like when Atkins remember the Atkins diet when that came out And it was like the big thing cuz it was low carb high fat was the opposite of what everyone was being told Yep, imagine if you had an Atkins podcast at that time I bet you they would have blown up probably it would have blown up But then remember and then and then when the when the popular went down Guess what happens to your audience and that goes down to yeah, you know It's not really the best long-term strategy if you ask me. Yeah, no, I agree. I 100% agree with that You know who I Fell in love with over this trip. Hmm. Shawna. No She's awesome though. She's the organified conversation. Yeah, she's our organifi Contact, yeah, and she's awesome awesome young lady and she gave us some more free green juice I know that's why I love her, but you know what I fell in love with.  He's so cute so I thought you were gonna say cuz this was the first time and And you know I was tongue Katrina this last night I was really excited to finally get Taylor to sit down and share his already love Taylor I know yeah, but we had a great conversation with him. Go ahead. Well, that's just it is like so I of course because I know Taylor really well And you know was impressed with him long time ago I knew his whole story and you guys just I think trust my judgment if I say hey, this is our guy Just trust me and we've worked with him for a little while, right? So I think everybody really loves him and respects him But for the first time I think he actually shared his complete story mm-hmm of how he built his little empire and How much of an authority he was in his in his niche right and hit in the in the shoe Shoe world like how he and how he created that for himself and how talented he really was man And so it's pretty cool to I got to watch you guys hear all of that for the first time and get to listen to Him because he's not one to talk a lot, right? He's not one to say he's not trying to boast about it not at all not at all his style And I knew one day would come where you know first of all when I brought him on it was more like I know that you guys will See through his work how good he is and that's pretty much like you said how you've gained respect for him already And then the time would come that there'd be an opportunity for him to share his whole story And it was cool to watch you guys get to listen to that for the first time really yeah, he's a very hard-working Passion driven artists with what he does and he's got incredible intuitive abilities for Social media and media in general and he's really really good at what he does So it's awesome to have him and then drew is his little brother His little 19 year old brother who is another and I asked him like is this like in your jeans?  Did you guys would you guys want to wake him up? Oh, yeah? Yeah, dude You know it was it was a lot of fun Actually, I kind of coined us the running gun because we just like hijacked the entire always you and him Yeah, just just me and him and like I can't wait for that video by the way. I can't wait to show you guys Yeah, it was like it was madness because he kind of brings that out of me more And he wants me to kind of be a little more ridiculous and stuff and so he's kind of getting more comfortable at You know coaching and producing me a little bit and stuff and we kind of riff back and forth of like What about this idea? What about this guy? This guy's a character.  So the the plan really was by the way, so the listeners know like Sal and I and Doug We were doing our own doing other stuff.  Like what is this?  I think we did it another time, too Is was this one of your favorite? What do you think this was like paleo on steroids? Oh, wow We went we went deep. Oh, yeah We and it'll get crazier and crazier the more that like I think I feel comfortable to where I can flirt the line I'll probably get kicked out or one of these events, but even if you do that's great film Yeah, you're you are really good when it's when you go off on your own and do that kind of shit for sure And it just keeps getting better the more you practice it like I could not I could not do that Like you do I'm trying I'm trying to work on it. I feel like this is something that's just fun for me And so it's you know something I can can do, you know, I think at some point We could do it to where like if we could somehow see you and me and Adam can commentate Yes somewhere while you're doing shit. I'll be the guy in the field, you know Like getting all the the athletes and all that engaged well I could see us using the sling studio like that like how cool would that be like where's Doug's like controlling like which camera? Oh, we're over here with Justin right now live. He's out in the field. Yeah I'm just getting this. Let's see Justin's talking to someone about I got a bar If you guys could like tell me what to say in my earpiece for all that and then I'm talking cuz you know We're gonna say some crazy. Oh, that would be amazing Idea look at that. See it gets to hear ideas how that this pans out do that and everybody is sober right now That's pretty good. Yeah, man. Nothing. It's almost very good hundred percent. Um, you guys want to bring the sober bird on Let's do this. Yeah, let's go Today's quads being brought to you by Chimera coffee It's the only coffee that is infused with all natural Neutropics for a cleaner calmer and more focused buzz without the crash Put the Chimera link at mine pump media calm and input the discount code Mine pump a check out for 10% off All right, our first question is from Tracy Cameron 46 Is there an optimal length of time and way to do a cut without losing muscle and would a slower cut affect your metabolism? More than a faster one or vice versa, okay? So you want you want to cut for Exactly 72 days This is it so I'm surprised you even picked this question because just so the audience knows Sometimes it's really hard for us to pick a question when somebody asked very specific things for themselves, right? Yeah, I'm this but like people like to put and remember like we're trying to help thousands of people So when someone asks a question that's really really particular to their goals It's really tough to give an answer that really benefits everybody and this one is getting is flirting with that that line of okay Well, you know, what is there an optimal length of time and way to cut without well? No, because everybody is Uniquely every this answer is different for every single person when you when you go like when you ask a question like that, right? But I think we can generally sure say sure there's taking more time It's probably better right then going super fast The follow-up is with a slower cut affect your metabolism more than a faster and the way Yeah, a slower cut is a much healthier approach towards it if you here's our thing our body is it an adaptation machine, right? So if you are just not really paying attention But consistently eat about 2000 calories then all of a sudden you decide you're gonna go on this cut and you go from 2000 to 1,000 which is a big cut Which is a fast will we consider a fast cut because in the first week you will see that's going to slow down fast results Somebody who cuts a thousand calories every single day in seven days is gonna see more results than the person who cut 250 calories every single day, right? But what ends up happening is within two weeks that person who's cutting a thousand calories Hits a hard wall right and no longer do they start and again We're talking about you know arbitrary numbers right now that could be three weeks for one person could be ten days for another person But in general they're gonna hit a wall relatively soon when they do a drastic cut like that then they hit that wall and There in other words their metabolism has now slowed down It has become and what what happens is the cow the body becomes efficient at using only those calories and doing the same Exceeded just by you know the the least amount like your your body's gonna be affected by it Right versus somebody it's the tortoise and the hair right It's the tortoise and the hair type of deal and at first of course the hair takes off and everybody thinks it's gonna win But it's the slow and steady tortoise that ends up passing up the hair down the way so from a physical standpoint Slower is better because like Adam saying you don't want the body to adapt too quickly to these lower calories, but also When you take a slower approach, you can also focus on building muscle throughout this process You know if I'm just trying to lose weight right now I'm not gonna give myself time to maybe focus on Getting stronger and increasing performance or improving performance in the gym Which we know if you get stronger and you focus on building muscle you will do the opposite of slow your metabolism down You'll actually speed it up and that takes a little longer than just cutting calories But there's also another Component that we're totally missing here with this which is the psychological component when you're telling someone to Lose 30 or 40 pounds what you're really telling me to do is to have a pretty drastic lifestyle change really I mean you're asking someone to lose, you know a quarter of their body weight or one sixth of their body weight That's gonna require we change that's an excellent point. We got to change quite a bit and It's very difficult to have any long-term lasting changes when you throw 15 changes all at once You know if I'm right out the gates. It's like okay. You're not exercising.   I'm sure whatever But if it's one step at a time then we can play with that step until it becomes you know what one of the interviews We did this past week I can't remember who it was but they asked us a question Similar to this and they actually had a name or a term for something for the way that we actually coach and teach people And what that was was even though your goal is weight loss The first thing that I do with your diet is actually add to the diet, which seems Counterproductive to what you're trying to do But most people that have got themselves in this situation are Underfeeding some some a crucial nutrients that their body needs for example almost every diet that I ever look at When I look at a diet is someone is under consuming fiber They're over consuming carbohydrates. They're not vegetables not enough vegetables not enough good healthy fats and so what we do is we normally look at the diet and Maybe exchange some of the things that they were the choices. They're making with better healthier choices and actually more things So they actually end up getting kind of a surplus at the beginning when we start some crack And really it's it's it's funny because I love that approach because it's not Take away. It's an ad and Like one of the easiest things you could do is you could tell someone okay first thing We're gonna do with your diet.   All right next up is fit M 28 Is it true that you need to warm up your body with cardio before lifting? That's funny. Oh You know, what's the difference with this warming up? Well, this is what blood flow Motivated if you've been around for a long time This was kind of a popular question a long time ago and almost everything was actually everything that we've created Was a response to the audience, right? We get a lot of people that asked about crossfit and that with what if I like that way of training so outcomes performance A lot of people that love bodybuilding. I'm like, okay. Well, how would you do it? Okay? Well here comes maps black Well, a lot of people know that okay I've been told that warming up the body and getting ready to where I've heard that's so important is it best to just get on and do cardio and This is what really inspired maps prime. Yeah, you see I mean you still see a lot of programs that will just have you run laps and all that stuff just to get the body sort of moving and get You know blood flow and get heart rate up to a certain degree But so that's really the extent of what has been in our industry his is being sort of You know sent out is like that's you know, it's important But that's as much thought process that's gone into it So with warming up the concept of warming up and the idea behind it Even if you ask people today you say, okay Why do you warm up what's important about a warm-up and everybody's gonna answer the same way most people will It's to prevent injury, which I think is hilarious. Okay. It'd be like me Buying a car and the most the only thing I'm looking at is is this car gonna explode? No, cool I got it. I want to get the car that doesn't explode the very least that a warm-up should do for your body is prevent injury That's the least it better fucking do that But there's a lot more that a warm-up can do a lot more It can actually take your workout if you do it, right? Whatever your workout is if you go to the gym and you're doing squats and overhead presses and you know Some you know farmer walks and even a supercharger you you're going to maximize that workout by Priming your body To fire its muscles in the right order in the white the right way To send the right signal that you're trying to send when you're building when you're working out to give you to So that you can jump in your workout and create the bet the best recruitment patterns that you can create There's so much that a warm-up can do that is beyond Preventing injury that's like the absolute minimum. It's the difference and I was trying to find your analogy there I got a better one.    Can you go play around and not do that? Yeah, absolutely Do you think you're gonna make a play a lot better if you go and actually prime the mechanics of the actual what movement? Well, you know why yeah, because I mean that's looked at as a skill, right? Like golf is already thought of as like this is like a very like very specialized skill Which blows my mind.  So that's like that's like a duh from it So let me give you a good example of what a it's a very specific one of what a good warm-up or We call it priming session would look like for someone who is Going to go do work out their chest Let's say someone's gonna work out their chest and they've got really bad forward children Well, let's not even say that really bad for sure. Let's just tell everybody that almost everybody. Okay We're talking 80 plus percent of the human population have upper-cross syndrome, right? So you've got bad forward shoulder everybody So the way I may pry myself or this person before a bench press or whatever is I'll make sure That the muscles that stabilize the shoulder region that stabilize the scapulae that retract them and depress them That's pull them back and down Are active they're activated and they're ready to fire I'll also make sure that this individual if they have tight pecs that we've loosened them up a little bit Now I'm not gonna statically stretch them But I may do some dynamic stretches for the chest so we can get a good full range of motion So it doesn't pull the forward the shoulders forward even further and cause problems in those shoulders Same thing with if I have a client who's gonna go do squats and let's say she just she her glutes Just don't fire Let's stick to the chest like you're saying and keep going this direction and deeper and why this is so important So Sal's addressing upper-cross syndrome, which is the rounded shoulders in the forward head that everybody pretty much suffers from It's just a matter of how much you suffer from it So if you don't warm up properly or probably you get under sure you can bench press But when you do bench press your deltoids or your shoulders and your triceps are probably taking over a little bit more Dominate there and those that are listening this right now This is you if you're somebody who bench presses and you're like man I just never really feel it in my chest or my chest never really gets sore But you're you feel it you're not fully retracted right you feel it in your arms This is why it's because if you just do a movement even if it looks like the movement is proper But you have your body is out of position Mechanically then what ends up happening is the secondary muscles take over carry the load and you're not activating the prime mover Right and sometimes I mean this doesn't need corrective work And it's gonna take an X you know amount of time to really like solidify that position even to Sustain it for an amount of time But you know once you get to that point now you have to like coach your body Consistently like here's the position. That's ideal. Here's the the here's what I want out of this And so that's where the prime the warm-up comes into play where we need to to Reiterate that point to your body into you know your command center to to operate that way going into the lift Right, and I want to add something because you said like if you don't feel in your chest You may feel it you may even feel it right you're right you may get sore in your chest But you're you also may be creating a pattern in your upper body or enforcing a pattern That is not optimal that will that will promote Injury and problems in the future and that goes back to like the golf swing analogy You could still hit the ball just because you're hitting the ball and it's going in front of you Doesn't know so you're hitting the ball correctly like you once you and you could be creating bad habits bad patterns Anybody that understands golf knows this knows that if you have this this awful swing just because you're hitting the ball Doesn't necessarily mean you're hitting the ball optimally and eventually that catches up to you It will keep you from going to the next level in that sport. Well the same thing goes for Exercise yes, you can get through the exercises. Yes, you could feel it in your chest But if you want the optimal or the most ideal results from that movement then learning how to do it mechanically And so this was the real magic behind prime is that we in within prime There is it at home test that each person takes and it will definitely tell you what areas You need the most work put in before you go to work out so that you get the best out of all of your exercises So it's very individualized. It's not like oh, here's the movements because we've had people ask for We'll have to be individualized. Yes, your priming session or your warm-up should be based on your individual body That's it. I mean it has to be based on your individual body because What Adam may do with his priming session before his workout may be perfect for him But it may be the exact opposite of what Justin needs to do before his work. I'll have different limb lengths We all have different variables, you know, we all we've all like had different sleeping patterns and balance is to stress Like there's just like way too many factors that people have to realize it's so individualized. That's what that's the difficulty We face as trainers and coaches that we're trying to tackle this But how do we tackle this and make it simple? That was our best answer to it And that's literally like what we came up with that Seems to be working very well. If you put the effort into it, you have to learn this yourself I'll end it with this Priming or warming up should be Party of workout every single time. It should not be a disposable party of workouts just as important as the workout Next question is from Deller Zach O2 Your thoughts on how low calorie healthy foods like halotop affect a person's relationship with food This is a good question. This reminds me of that conversation we had with the no foods guy. No foods guys. So So he this person is referring to and he put healthy in quotes You know foods that are in that health market, but that are designed and engineered to taste really good Yeah, yeah So like, you know, if you like pizza try our pizza which tastes the same But it's got you know, less calories less carbs. That's fat whatever or you know Try halotype ice cream because it's got less calorie less sugar There's really two two different positions that we can take on this. Well, I think they're both valid Right. I think there's two positions that are very valid. Yeah, are they Better options than their unhealthy counterparts and I could be and I'm being general here because there's some of these These quote-unquote healthy foods which are worse depending on where your awareness is in your psychology, right? Like you can be like diet coke is better than regular coke Maybe maybe not depending on the context, but let's say something genuinely is made with decent ingredients and it just tastes really good Is it a better alternative in the short term? I think it is obviously if you're eating, you know Regular ice cream and then you go to another type of ice cream.  Well, this was the debate that I kind of got into it with this guy who is You know building a very large company that is targeting this market. So I said, well Here's the problem I have with these quote-unquote healthy foods is because they're lower calorie and considered healthy I tend to justify eating them more often and in reality None of them are really that beneficial for my body. So that's and that's the attitude You've got to kind of look at it is like yeah, man. Halo I mean if you were if I had if it just happened to be Friday night and Katrina and I are sitting down to watch a movie And I'm just like I've been really dialed in on my diet. I'm like, you know what man? I just I just want that that taste of ice cream. I haven't had in a long time either one All the diarrhea. Yeah, either one. I'll go get the you know frozen yogurt version of whatever flavor I'm feeling like or maybe I did something like halo and then that I have it that night and then I feel like I Satisfy the quote-unquote craving that I'm having at the time and then I move along my day and go on But what I've seen at least in the the bodybuilding world since I'm very familiar with the people that are promoting these types of foods is they get refrigerators full of this stuff and then it becomes a very regular thing Yeah, and their diet because they're still not addressing the addiction issue that they have for this this food because it's a you can Abuse these foods just like you can abuse any other food right And arguably it's easier to because they're because they yeah one it's justified and then two They're engineered for you to become still the cravings attached to it Yeah, that hasn't even been addressed and really there's there's so when you look at this healthy food category You have the highly engineered super processed You know healthy food stuff and then you have healthy foods that are just Alternatives that are not in that same category for example. You may like pasta. Well, maybe I'll I'll have some what is it when they When you see spaghetti squash, maybe I'll do spaghetti squash and then put sauce and that Is a much better now. It's it's not it doesn't taste like pasta, right, but it's it's it's healthy It's lower calorie It may be better real food.  Well, they may need to put some kind of synthetic Chemicals or whatever to give the same mouth feel or how do I get something sweet without putting sugar in it? Because I'm trying to make a product that's low sugar. Well, let's use aspartame or sucralose So that's the other thing you want to be careful for and lastly the when we engineer foods to Taste in these, you know In these highly palatable ways that with these combinations of taste and flavors and colors that we would never encounter in nature Your brain is still perceiving These tastes and there's still something going on So if I taste something that even has no calories in it, but it's super sweet and tasty I'm still seconding a signal to my brain that says Super sweet and tasty and I may still have Similar effects in terms of the neurochemicals and the emotional connections to these types of food So I do think they're a stepping stone. I just don't think it's a place that you say That's how I look at it It's like a stepping stone because if you the argument to promote something like this and I can get behind this is Let's say someone like me Who was very much so addicted to ice cream for many many years?  The pint is this one.  Oh man? I ate it all dude. I meant chip Mint chip baked. Yeah mint chip and chocolate chip I'm pretty basic when it comes to my favorite flavors, but I'll have everything I mean so it would you just sit down in front of TV and just crush it? Yeah, yeah No, it was very much so routine of my life where I had I and again you break that So it's doing it that long So that's this is a really good question and this is why I can get behind this and I could still argue and debate the Positive side of this I did start I had halo. I definitely have had this you went from regular to halo, right? Or frozen yogurt or so another another option first. I actually went from ice cream to gelato to frozen yogurt to halo to coconut with cocoa whip to not really needing it at all and It was all it and we're talking about a long process here for me So we're talking about somebody who had ice cream every single day of his life for probably 10 plus years And that's not exaggeration for those that are wondering like that's I I couldn't gain weight my whole life Like I just and so 2,000 calories of ice cream was no fucking big deal if anything you were like this is awesome, right? I need more calories. I'll just eat ice cream. Right, right totally. So this is Definitely something that I had to later on Learn to change as far as a habit and these types of foods did help it But I remembered that and this I think that's the the true Takeaway from this is that totally I mean I think all of our thoughts on this I think it's a better choice Than that but don't stop there Don't stop there It's just still not the most ideal thing that my body could have right now and you need to be you need to understand that you need to Understand that I'm really not serving my body by eating this every single night It's like the methadone of foods right what a great. It's exactly what it is.  I don't think that's a great idea Do I think it's gonna kill me tomorrow?  Walden's fake chocolate syrup. They're the Walden's fake skinny cow. Yeah You know you're trying to lose weight, but you're also trying to be healthy. So, you know consider that and you know And this is gonna go This is down the line. So I'm gonna go like kind of when you get down the line of You know working on your nutrition and your fitness and you're moving down the down the list You'll also start to realize that these highly palatable foods just make it harder For you to eat healthy in the sense that when I eat foods that are super tasty because they've been engineered that way even if they're healthy ish and they fit you know with what I'm eating they tend to make me Want to eat more because that's what they do that's what they're designed for so at some point It's way easier for me to eat The amount I'm supposed to eat when I avoid all Foods that are or you know designed this way when I cook my foods and when I have you know things that are natural It just makes it harder to overeat. So consider that as well Next up is healthy happy and free. Do you miss anything about personal training? She does ask or he it's a girl, right? I think so she asked very good questions. Yeah, so we tend to pick What happens? Do so? Yes, I do I miss What I miss most about personal training are the people I used to train. Yeah, the conversations Yeah, it's I had when I left or when I sold my studio and then we did this full-time The clients that I had with me who I don't know how many clients I had probably around 20 they They had all been with me for an average of if you took them all and just averaged out six or seven years some of them were with me for 12 years where they came in the same time same time during the week Every week for 12 years Consistently like I saw these people and it was a dedicated hour of spending time with that person I don't spend a dedicated hour With a lot of people that I know in my life. Yeah, like I did with some of these people On a weekly basis. So you develop these relationships with people and I miss them. I definitely do know the good thing is my girlfriend trains a lot of them now and They're still my old studio still there So if I want I can pop in and I have a couple times and said hi to people but I really miss that I really miss that time where you know, we're working out together. We're connecting. We're talking about issues, whatever I missed learning from them. I learned so much from the people that I trained Everything from professionally, you know, I had clients that were extremely successful. So they would teach me things to You know stuff about the human body I would train doctors and surgeons and I'd learn about medicine. I'd ask them questions all the time They love talking about it to life lessons, you know, one of my the oldest client I had or the one that stayed with me longest her name is Carol she she was you know, she's in her 70s and You know, if I had questions about raising my kids or I need advice on relationships or whatever Like she was just an excellent person to talk to and ask questions and she would give me great feedback and I really respected it So nothing I don't miss anything More than the actual people themselves. I think yeah, I would definitely agree with all of that I mean, that's the first thing I think about is all the conversations the deep conversations Just the life you experience together like I've had clients where I mean they can remember when I was single I was coming back from Chicago and you know, the first time I met Courtney and who became my wife they went to Grad school then after that they actually got their PhD, you know, like things like that where it's like We did a lot of like monumental milestones in life They grow together and you know, and it's crazy. It's it's it's a really deep like really cool intimate thing that You know is work on top of that which is interesting You know for me just like looking at it like, you know, besides all that and looking at it just as a job like what I do miss about it is Like it was simple like it became to a point where like I like I see them and I'm like cool I get to like, you know structure this this around what I know They're capable of and kind of challenge them a little bit, but like that was the extent. There wasn't all this extra Noise yeah, just this and uncertainty, you know, like all these different like projects and things and like bombardment of You know where we're at today, which is also really cool, but it's totally different, right? So like before it was more simple than which made like going home a little bit easier and like being able to be present a lot easier It to where now like I think being present. I feel like I'm kind of riding this this crazy like Storm where it's not even a storm. It's just like a Like I feel like lost sometimes like walking down this huge woods somewhere, you know, like where do I go? Where am I today?  No, I Yeah, I don't miss anything Personal no not at all not even the slightest bit and I'll tell you why because the two main things that I absolutely Loved about personal training, which is very similar what you guys were saying.  It shits on it like Here's the thing like the if we look at just those two things for me that Motivated me and excited me the growth right the amount of knowledge that I would this weekend Just the people that I was around and the people I got to Converse with and mingle with and build relationships with it was was more information more knowledge more growth packed in that Weekend that a year's worth of personal training clients. It's like super speed, right? And then every time we turn these this these mics on you know I have right now and I apologize for those that have left me DMs in my on my Instagram or emails I mean I can't even get to all the people that are just thanking us for the information and how much we've impacted and changed their life So at the level of rewarding how rewarding it is because of how many people were impacting and changing Again shits on personal training Just a can't I couldn't touch as many people as we're touching right now So I don't there's not a day that goes by that I go like man I kind of missed a good old days where I used to get up at five o'clock in the morning and train eight people and then Take a little hour nap and come back and train another four or five people like right there What about I get what about the clients like the people you made contacts with well you missed you ever miss them I I still stay in contact with them. I mean I pride myself on being the relationship guy I I stay in touch and touch a lot of lives and people that I've been around and I and I try because I think that's the big That's the big one right is that you you train these people for so long And then you don't see them as much or well even if you're in contact with them It's still not this I mean even even them like so I probably talk more to the leaders that I develop that are out there touching the lives of clients more than I actually Talk to the clients because I get again. I get selfishly. I get more out of that personally I I like I'll still meet a trainer that I hired 15 years ago And it's still in the industry and running his own business or has his own gym And I'll meet and have lunch with him or her and sit down and spend a couple hours I just catching up and give an advice and just been in their air and letting them been mine And I love that and I still get to feel feel that that desire and need that I had for when I'm back in the training day So yeah, man, I don't I don't miss it at all in the slightest bit and I fucking love what we're doing I had a few clients that You know, I trained where I train them before they got married then they got married then they got pregnant Mm-hmm, and they had the baby then they would come into the gym I actually had three clients like this They come into the gym with the baby and I would hold their baby While they would do sets because I used to tell exactly on the place right so I used to tell them because they'd be like Oh, I don't know if I can keep coming in because I have a baby I'd like bring the baby here and it's a private studio. So we'll make it happen. So and you guys know me I love kids. So if you're gonna bring a kid in my gym a baby You've basically got the best personal trainer slash babysitter combo on the planet So I'd play with the kids. I'd set up obstacles for the kids whether they'd work out or if they were real young You know my client Dawn who I worked with years ago her daughter, Kenzie She would sit in her little carrier and she'd cry and I'd swing her or I'd feed her while she was working out And I I do miss the kids because you know, I'm in contact with them I ran into the other day actually ran into Dawn and Kenzie the other day and she's so big now and kids You know kids change so quickly Yeah, and it got me a little emotional because I saw her and I'm like man I haven't seen you in a couple years and you've changed so much in a couple years Like all you are and I told her I'm like I used to swing you in the carrier when your mom was working out and feed you and all that stuff and You know when I go back to it. No, it's just this knowledge. Yes You know I mean like and that's how I feel too It's like like I said just when you trace it back to like all the life you spent with these people It's like, you know, it's it you know, it is like it's it's something that you reflect on with Good feelings, but at the same time like I get where Adam's coming from like I don't and I don't like look at Ah, man, like, you know things were simple and their life was like I'm a growth person like I was like that I was always seeking that even when I was training people I was thinking about like projects or these other ideas I had that I always wanted to pursue and it's like now we're in a position where we're pursuing it and it's and it's like it's gonna kind of Level out to a point where we have the systems like solidified and I won't feel so like I'm running around like aimlessly Which I'm really excited about that. Then we'll have another project. Yeah Yeah, I'll add on a fire to that for sure Yeah, do you did you guys towards the end of your careers? Be honest because I'll tell you straight up the last I Don't know few years of training people and owning my studio. I got I was really bored Oh, I was it was and I was it was it was I was dead inside I was on I was unstimulated for a long time leading up to it because you know And there's only so much you can do within it, but man the last couple years were Straight up like you already had one foot.   I'm I only truly lasted 20 months 20 months in the position of training clients and I was over it. I was already over Being a slave to everybody else's schedule And I had already felt like I had got the Great like excitement of what it was like to change your life and help people that I had already moved on to Developing other leaders like that really motivated me more like that if someone asked me that question There's anything I miss that that's connected to what I used to do Was the other leaders like that I loved I love to take Other guys and girls that you knew were gonna go on to lead You know potentially hundreds maybe even thousands of people one day and know that I had the ability to impact them for the good That yeah to me and now that that opportunity is presented itself again Right are trained the trainers and really diving into that So even just our staff grows, you know our staff. Yeah all that but there's there's all that is gonna come back Great, I love that absolutely check it out go to YouTube subscribe to mind pump TV We post a new video every single day. In fact, the one we posted today is crazy Go check it out before they take it down also 30 days of coaching fire for free Available at mine pump media calm Thank you for listening to mine pump if your goal is to build and shape your body dramatically improve your health and energy and Maximize your overall performance. Check out our discounted rgb super bundle at mine pump media calm The rgb super bundle includes maps anabolic maps performance and maps aesthetic nine months of phased expert exercise programming designed by Sal Adam and Justin to Systematically transform the way your body looks feels and performs with detailed workout blueprints and over 200 videos The rgb super bundle is like having Sal Adam and Justin as your own personal trainers But at a fraction of the price the rgb super bundle has a full 30-day money back Guaranteed and you can get it now plus other valuable free resources at mine pump media calm If you enjoy this show, please share the love by leaving us a five-star rating and review on itunes and by Introducing mine pump to your friends and family we thank you for your support and until next time this is mine pump


Hello and welcome to the International Daily Roundup by People's Dispatch, where we bring you major news developments from around the world. Our headlines, Colombia and Police Arrest Present Activists, International Criminal Code says there is evidence of crimes against humanity by the Philippines government in its so-called war on drugs. Donald Trump threatens to withdraw defense budget over the issue of troop withdrawal from Afghanistan. And in our in-feature section, we take a look at the Palestinian health system which is crumbling due to COVID-19 and Israeli occupation. In our first story, prominent present activists Teofilo Acuna, Adelso Galo and Roberto Daza were arrested by Colombian authorities on December 15th and 16th. The arrests were made by members of the Colombian National Police and the Office of the Attorney General. Acuna, Galo and Daza are members of the People's Congress and the National Agrarian Coordinator. There are also spokespersons of the Agrarian, Pesant, Ethnic and People Summit, which is a platform for various indigenous, peasant and afro-descendant organizations. These organizations have also issued statements condemning the arrests. Teofilo Acuna is a prominent leader in the region and has been involved with the Interlocution Commission of Departments from South Bariwad, Central and South Caesar, South Magdalena and Santander. Adelso Galo has played a crucial role in opposing the abuses carried out by oil companies such as Occidental Petroleum in the region. He has also been part of various community-led campaigns from the Arakua department that have been historically persecuted by the legal system. Roberto Daza is a member of the Integration Committee of the Colombian Maziko in Narino in southwestern Colombia and has been working in defense of food sovereignty in the region. The arrests have been condemned as being evidence of the increasing criminalization and persecution of social activists and movements under the right-wing government of President Iwad Duque. This year also witnessed numerous social mobilizations such as the March for Dignity, the Social Minga and the Humanitarian Caravan in Cannondale, Makai, which denounced the political and socio-economic conditions under the current administration. The arbitrary arrests of these activists have also been denounced by organizations such as the International Network of Brotherhood and Solidarity with Colombia. In our next story, the Philippines government has been accused of committing crimes against humanity during its so-called war on drugs. The findings were published in the annual report of the Chief Prosecutor's Office of the International Criminal Court. The administration of President Rodrigo Duterte has been accused of committing murder and acts of severe mental and physical torture on people in the period between July 2016 and March 2019. The report focused on allegations that Duterte and his officials had promoted the extrajudicial killing of people suspected of dealing or using drugs. Law enforcement officers were reportedly involved in the deaths of nearly 5,300 people. However, thousands of more killings were carried out by unidentified vigilantes. According to certain independent estimates, this has brought the total death to more than 27,000 people. The Philippines government has rejected the findings as speculative, stating that the ICC no longer has jurisdiction over the country. The Philippines had announced its withdrawal from the ICC and the Rome Statue in 2019. This was following the initiation of a preliminary investigation into the drug wars by the current Chief Prosecutor Fatah Ben-Soda in 2018. Ben-Soda has stated that even though the Philippines is no longer a part of the Rome Statue, the court still has jurisdiction to investigate crimes committed in the country during the period in which it was signatory. The ICC will decide if it wants to proceed with a formal investigation into the matter in the first half of 2021. In case the prosecution is initiated, President Duterte will not have judicial immunity and will face international sanctions. In our next story, President Donald Trump is reportedly preparing to veto a $740 billion defense authorization bill. The announcement was made by White House Press Secretary K. League McKinney on December 15. President Trump had raised objections regarding a provision which would restrict the administration's ability to reduce the number of troops deployed in Afghanistan, Germany and South Korea. Previously, the president also threatened to obstruct the bill over a provision that would require the renaming of military bases that commemorated Confederate leaders. Later, he also demanded the inclusion of an unrelated provision to remove liability protections for social media and tech companies. Lawmakers ultimately excluded both these demands from the final draft of the bipartisan legislation. The bill was passed by the Senate with a majority vote of 84 to 13 and by the House of Representatives with a majority vote of 335 to 78. The votes in both the Senate and the House crossed the two-thirds majority threshold, thereby making the bill veto-proof. Once the bill is officially delivered to the president, he will have 10 days to either veto it or sign it into law. In case a presidential veto is issued, Congress will once again require a two-thirds majority to override the veto. And finally, we look at the health situation in Palestine, especially with the number of COVID cases rising and due to a shortage in supplies. Here is a video on the issue. COVID-19 is continuing to spread rapidly across Palestine. The Israeli blockade is worsening this crisis. Authorities are worried that if drastic steps are not taken, the health system might collapse. Partial lockdowns have been imposed in different regions of Gaza and the West Bank, but a number of other problems are hampering the efforts of Palestinian authorities to combat the pandemic. This includes shortages in medicines, vital health care equipment such as test kits and financial difficulties. In the first week of December, authorities in Gaza had halted testing after running out of testing kits. The interruption came when one-third of COVID tests were coming back positive, an alarmingly high rate of infection. Lack of testing would have halted any efforts of monitoring and containing the virus and caused a much larger outbreak. The World Health Organization was able to prevent such a crisis by providing test kits for the next few days. But the long-term problem remains. Israeli blockades have devastated Palestine's health infrastructure. Moreover, the existing system is under severe strain as it also has to regularly deal with fatal injuries, gunshot wounds and other similar medical emergencies. Most of these are the result of Israeli attacks on civilians in Gaza and assaults carried out by the Israeli military. Also, Gaza is one of the most densely populated regions in the world. Over 2 million people inhabit an area of 360 km2. The number of hospitals in the region is grossly inadequate to accommodate them. On December 10th, the Palestine Chronicle reported that all the hospitals in Gaza were full. The occupancy rates had reached 100%. The Israeli Apartheid regime has created a permanent emergency in Palestine's health care. For years, it has been on the brink of collapse. Agencies such as the WHO are able to provide temporary relief, but even they have their limitations. For instance, the United Nations Relief and Works Agency for Palestinian Refugees, or the UNRWA, caters to around 5.6 million refugees. In late November, the agency said they are stretched beyond capacity and are about to crash. The situation is a result of a massive fall in funding. The U.S., which was formerly UNRWA's largest donor, withdrew its funding in 2018. Saudi Arabia donated $50 million in 2018 to help fill the gap created by the U.S. But last year, it donated just $2 million. Israeli blockades and restrictions on movement have destroyed Palestinian infrastructure to the extent that Palestinians often have to rely on Israel to meet their essential needs. The Human Rights Group al-Haq stated in its position paper on COVID-19 that the pandemic poses a disproportionate and substantial threat to a Palestinian society deliberately denied for decades the right to develop a functioning healthcare system. The biggest obstacle in the way of Palestinians' access to healthcare is the denial of their right to self-determination. It is only with financial, social and cultural autonomy can they build the systems required to meet the needs of the people. The U.S.


The answer is that Islam, on the level of accurate consciousness, avails the society the opportunity of forming moralist temple individuals and ethically reach people. Asalaamu alaikum guys, wait.  The position of their criticism of this video wouldn't be on the merit of its arguments or the strength of its convictions, but on the fact that Muslim influencers are talking about no accused man, Russell Brunt. Hillary Clinton is on the legacy media warning of potential election interference in 2024 and of an authoritarian dictator invading foreign lands. But is this a matter that could be resolved by her simply looking in a mirror? They would say, oh, Muslims are trying to draw him close to themselves as they allegedly did to undertake. Oh, Muslims are attempting to get another popular Muslim influencer. Yes, he has been accused and the law enforcement agents would do what they know best and the outcome would be communicated to everyone. If he's guilty, he would be charged. If he's innocent, he would know as well. Yet Russell Brunt's method of public criticism has always fascinated me. You can actually say his conservative day from his position one can easily think so, but Russell tells the truth the hard way. Unlike others, he spews it without biases and on philosophical perspective, he maintains positions that defy actual fallacy. Just take a look at his attempt to squash in some hurries, disjointed views about the science of consciousness. If we can somehow extract what is positive from what is called religion, it leads us to ideas such as fraternity, unity, oneness, compassion. Do you not find connections between what you have learned in neuroscience and what you have learned from studying Buddhism? Oh, yeah. The connections are very direct. How they know that stuff? Just because it's just the nature of consciousness. You're talking about people who have spent, especially in the Buddhist case, just an incredible amount of time studying from the first person side what experience is like, what his character is. The central claim of Buddhism is not just Buddhism, but Buddhism and I would put several of the Indian traditions like Advaita Vedanta in there with the central claim is that the self is an illusion, the ego is an illusion. And when I say self, I don't mean that people are illusions, I mean that the sense that you have a subject riding around in your head thinking your thoughts, that there's a thinker in addition to the thoughts, that's an illusion. Brilliant, absolutely brilliant. He was apt and what he said is related to the concept of God and the need for a true religion.  I mean God who created heaven and earth. However, Russell Brand's position on the Western treatment of the Islamic world and its culture aimed him my respect to be honest. But for now, I never knew he had any idea against Islamic racism. I thought he was just a comedian and a political commentator, but he has demonstrated the ability to separate it to ideas of Islam and Western superiority and then use clear argument to reveal Christian or what I might say is Western hypocrisy. Let's watch these, I'll be back to react to it. I think this is the precisely the kind of reasoning that's used to justify the bombing and commercial colonization of those territories. They're not like us, they treat women different from us. I don't think we're in a position to make those judgments. I think that these kind of sort of theoretical tableaus are used to create a false hierarchy and a moral superiority by a dominant culture that subsequently uses thinking of this nature to underwrite the modern day colonization and subjugation of these people on a massive scale. And as barbaric and disgusting as 9-11 was, a daily 9-11 since then so that a state system can perpetuate itself using rationalism, using comfortable means of executions that glide slyly by all white in the sky is no better than 9-11. It is better. And suicide bombing. It's just aesthetics really. The suicide bombing looks bad. A drone bombing looks nice. It's not just aesthetics. It's not just aesthetics. How is it not aesthetic? When you're talking about the possibility of something like nuclear terrorism or biological terrorism that someone tries to weaponize smallpox and kill 100 million people. That's just mentioned that nuclear terrorism is not hypothetical. It already happened 50 years ago, underwritten by secularism. This is glaring, mate. It buffers that an educated person like Sam Harris, he prides in what everyone says is his ability to think outside the box would stoop so intellectually low as to buy the notion that Western culture by Christian civilization should be applied to all people at all times. This arrogant idea has been opposed by a lot of modern philosophers. For example, the Russian dog in Alexander argues that it was the will of God that he created the world with different adaptations, cultures and possibilities and any attempt to defeat the natural designs are destined to fail. Let's listen to Russell once more. I won't call that nuclear terrorism. Nuclear, I don't know. I bet if you're in Nagasaki that day, semantics wouldn't be your primary concern. What should we call that thing? Ow, my teeth! When you say suicide bomber, I admit that it's extraordinary and it's difficult for us to understand. But what I'm curious about, Sam, is what are the prerequisite conditions for suicide bombing even to be relevant? And I also can't help thinking when we recall events like Waco or any disruption or anything that ruptures the American mainframe. We're not Americans. I think this goes beyond nation. If you find yourself in opposition to the state, the means by which the state will deploy violence doesn't need to resort to sort of lurid, livid, blatant, clumsy acts like suicide bombing because the power is so evident, the ability to exert power and control is so total that it doesn't need sort of like almost the sort of graphic and horrific whimsy of something like a suicide bombing albeit underwritten by something that looks peculiar to people like us that value life and value fire and don't have a belief system that's like, oh, I'll be in some sort of Valhalla substance. What Sam is finding difficult to accept at this juncture is his fear of Islam. Despite his research, he found it difficult to look at Islam on a larger picture. He apparently wanted to drag Islam to the famous opium of the Marxist maxim where he tried unsuccessfully to make the religion appear like the actual motivator for the relapse of some people into terrorism, into crime, yet at the same time he shot himself in the foot by stating that some of the dangerous terrorists and suicide bombers already had history of crime and perversion. The question now would be how do we also state that these people are Muslims in the true sense of the word? The answer is that Islam on the level of accurate consciousness avails the society the opportunity of forming more or less temple individuals and ethically reach people. Well, do you find this interesting? Please like, share and subscribe. Until next time, ladies and gentlemen, assalamualaikum.


I'm the storyteller and my stories must be told. A lot's happened since the 1980s. We've got the internet, graphics are photorealistic and Manchester City are champions of Europe. Times really have changed. However, one thing that hasn't changed with the Colecovision, the fun goes on forever. Whether you're new or old to the Colecovision scene, these are timeless classics, essential Colecovision games and with a slight graphical update, these could easily be re-released today and sell by the bucketload. Number 15. Miner 24.9er. Atari, Activision, Magic and Parker Brothers, those titans of the gaming industry, toiling away, diligently porting their VCS and Intellivision games onto various computer systems. All of a sudden, out of nowhere, a company called Microfun comes along. Enter Bounty Bob, making his grand debut on the Colecovision platform as Miner 24.9er. And let me tell you, this audacious relocation did Bob a world of good. He's emerged from the digital depths, non-worse for wear, in fact, looking downright spiffy. Yes, my friends, the Colecovision version of Miner 24.9er holds its head high, basking in the glory of superiority over its original Apple counterpart. And get this, I kid you not, it's still highly playable today and you get an extra level over the original. The Colecovision may not have been as powerful as the consoles we have these days, but that didn't stop the developers who cranked out classic after classic. And this is another example of a game that is just as playable now as they ever were. Now, I couldn't tell you the difference between a Colecovision Adam or a Colecovision console. What I can tell you is that this game is flipping marvellous and playing with a lesser ape is by no means a lesser game. And our ape, Donkey Kong Jr. is a bit of an unsung hero in the realm of video games. But this magnificent sequel is a shining example of what the creative juices were able to produce on the Colecovision. It still feels fresh and innovative, especially with the gameplay mechanics. And for the time, it definitely breathed new life into the franchise. Oh, and there's hidden vines and hidden ropes as well. Such a lovely game. Number 13, Space Fury. Blew me away when I saw this in the arcade, especially with the speech. And get this, the alien looks better than in the arcade original. Graphically and naturally they've had to water it down for the Colecovision. But the developers have added all the fun of the fare. I originally remember this game because there was this guy who pumped coin after coin into the machine. And I remember he smoked John Player Special and the cigarette smoke and ash was all over the front of the arcade cabinet. But I don't remember an unpleasant smell. Back then we didn't have a Scooby and I seem to remember I was stood there like a dummy inhaling all the second hand smoke. I might as well have been a smoker, but this is a great game on the Colecovision. If you can ignore the downgrade in the graphics, I'm a fan of this game and I especially like the ability to upgrade your ship in between waves. Is it better than asteroids? Well, it's a bit like identical twins. Get to know them and ultimately they're different. So another hit on the Colecovision and it makes the list. Number 12, Carnival. What a lovely diversion from Space Invaders. The graphics are well defined and cute. The sound effects and music for the time are brilliant. Well, it sounds like you're at the fair and on top of that it's arcade accurate. The only thing missing is the candy floss and hot dogs. For me it's just a wonderful game from a wonderful time on a great piece of hardware. If you want excellent arcade ports, this is the console to own. Don't get me wrong, this isn't a game I couldn't live without, but it reminds me of the old fashioned shooting galleries and essentially it comes down to how many points can you score before you run out of ammo. So, hurry, hurry, hurry! Wait up, don't be shy, have a try. Oh, and if the music proves too annoying, to turn it off you can shoot that little musical note on the right hand side. Let me know in the comments how long it took to get this tune out of your head. Number 11, BC Quest for Tires 2.  It's also based on a comic strip named from a chap called Johnny Hart. You've got to balance yourself onto a stone unicycle. Don't forget your loincloth as our protagonist embarks on a caveman adventure that'll make you appreciate the evolution of gaming. So, our prehistoric hero, Thor, we join him as he's dodging dinosaurs and dodging collision detection. It's like the Flintstones meets Jurassic Park, but without CGI. Instead, pixelated visuals that will transport you back to the Stone Age. So, Grog has stolen your blonde cave chick. What? Women never had names back then. And it's up to you to exact revenge and get her back. It's a real blast from the past, and like any fossil it's now starting to show its age. But it's still worthy as it captures the essence of early gaming adventures. Number 10, River Raid. One of my favourites on all platforms on the ColecoVision. River Raid is chaos.  It's the epitome of fast-paced arcade action and I'm already kicking myself for not having this in my top five. As you rip through the pixelated skies you'll encounter fuel pickups, bridges, and enemy aircraft all itching to turn you into a fireball. And you can't just go in there steam in there like Rambo. River Raid demands strategy, precision, and nerves of steel.  But here's the ultimate question. Have you got what it takes to still be the Top Gun? Highway to the danger zone. Danger zone. Number nine. Mousetrap. I'd probably get lynched if I didn't include this in my top ten and they'd be justified because it's one of the best games I've ever played on the ColecoVision. That's right. Mousetrap is not all about rodents and cheese. In fact it's a bit more like the ratatouille of gaming except with fewer French accents and more pixelated glory and thank God no onions. Our plucky little mouse could easily win a gold medal for cheese consumption. Now this is no ordinary maze. It's like a labyrinth of twisty Corridor's dead ends and traps. Our little mouse isn't defenseless though. He can morph into a dog, a cat, or even a fish. It's like an episode of Monty Python. Number eight. Gyrus. Get ready for an intergalactic cosmic journey that's out of this world. I'm not convinced that aliens exist. I personally think that we are alone. But if they did exist these are the last boogers you'd want knocking on your front door. Aliens scum. This is Space Invaders on steroids and if you've never played it get ready for a fantastic arcade experience. So let's twist turn and pirouette your way through the galaxy. My eight year old daughter the other day asked me she said dad can people hear you talk in space. I replied it's a lot worse than that. In space nobody can hear you scream. She looked at me and then silence descended over her she was proper spooked. Anyway back to the game it's a cosmic dance party where the only rule is survival and apart from the step down in the graphics this plays arcade perfect. Number seven. Donkey Kong. Unlike today's games the original arcade Donkey Kong can't be completed you could say it's better than the original arcade. On the original arcade once a player reached the 117 screen the game froze after four seconds due to a programming glitch on the 16k version and later versions on the Coleco vision there is no such issue. Not just that it plays exactly the same as the arcade original. You've got hazards and obstacles at every turn so it has the same special quality that makes it highly addictive and 8 chasing has never been so much fun. Don't get me wrong it's still horrendously difficult to master but it's the ultimate pack in title and if you're wondering how to play it today you can play on the Nintendo switch online which also offers up the original Donkey Kong Country series from the Super Nintendo. Number six. Venture. I know it looks awful but then so did Tetris and in both games I've seen better graphics on a calculator and we all know or should know by now that great graphics don't necessarily mean a great game but I kid you not this is a pixelated dungeon crawler but even today we'll have you on the edge of your seat and there's a fantastic challenge for everyone you just have to open your mind use your imagination in the 1980s these dungeons are filled with surprises traps and enemies that hit harder than an angry troll with a toothache it will constantly challenge and test the best of us it's like the ultimate shopping spree there's trinklets spread out all over the place goodies for you to collect but the currency is danger it's a quirky challenge and there's more to this game I mean it Pepper 2 a game so obscure it's practically a relic from a bygone era but why you may ask should you bother playing it today well picture the scene it's the early 1980s a time when video games were just starting to crawl out of the primordial pixel soup and in this technological infancy along comes Pepper 2 strutting it's stuff on the calico vision but here's the twist you weren't just confined to one maze get this Pepper 2 had the audacity to throw not one, not two but four mazes at you simultaneously I said you buy one you get four free so our feeble little brains had to keep track of four different screens at once it was like playing chess against a hyperactive octopus utter madness and utterly brilliant and you know what the goal couldn't be simpler pull up all the dots while avoiding the enemies that roam the maze it wasn't about fancy graphics or complex narratives it was about pure gameplay number four front line now the calico vision itself was a peculiar beast a home console with a bizarre controller that looked like an unholy union between a telephone and a rubik's cube which ultimately answers the question as to why you need a supercontroller but for front line the calico vision controller the one that comes built in with the console makes perfect sense and whilst front line isn't exactly a thing of beauty to look at it's a beast of a game every step you take feels like a calculated dance with death it's the kind of gameplay that will make your palms swear and your heart pound as you inch ever closer to victory it really is as simple as this front line embraces the spirit of old school gaming and the perseverance and skill reigns to breathe but for many reasons it makes the list and I hope it makes your list too number three I need a hero and she's got to be sporting red, white and blue with a big massive pair of detonators I'm talking massive explosions the bigger the stick the better apologies I've just been reading an article about Maria Whitaker and the mind drifts back to the game unlike a warm pint of lager there's something charming and retro about those pixelated blocky graphics that will make you feel all warm and nostalgic inside it's a bit like looking at a page 3 girl from the 80s classic and unapologetically cheeky but what sets hero apart from the other games of it's time is it's damn addictive nature once you start playing you'll find yourself losing track of time faster than you can say tits up but when you finally rescue those damsels in massive distress and claim victory it's a feeling that will make you want to grab a pint and celebrate like a proper hero this is a gem that deserves a spot in your gaming collection number two ladybug ah but a different type of lady this one has six legs and not only can she see you coming she has a beautiful dome shaped body finished in Ferrari red ladybug is a classic arcade style maze game that will get your heart racing faster than a v12 engine v12 you say eh well this game is all about speed precision and tactical manoeuvring you've got to zip around the maze outsmarting those relentless bugs and gobbling it up all the goodies before they catch you it's high stakes adrenaline pumping experience that will have you gripping that joystick like you're on the verge of losing control but why play it today well it's up to you I couldn't care less but it's a timeless classic that still holds up to this day in my personal humble opinion it's a test of skill and reflexes and a chance to prove your metal and show off your gaming prowess it's like driving a Ferrari through a maze with bugs nipping at your heels what more could you want these are just a small example of more wonderful games that got away first up fortune builder frenzy another personal favorite of mine frogger goff absolutely love this war games spy hunter a fantastic arcade conversion of turbo number one zaxan although my pick for the top I have to say there are many great games that didn't even make this list on the calico vision there's burger time, there's tapper arctic adventure smurf rescue mr. do pop eyes brilliant as well I quite liked bump and jump galaxian is a fantastic arcade conversion as well dare I say it the cabbage patch kids and I think one of the other games I played that was really good was montsuma's revenge I really liked that but I was able to complete it quite easily jump man junior was another terrific game but I was just awful at it I found it really difficult zaxan and the reason I chose it is that it still packs a punch it's still highly playable and I also think along with donkey kong it put or helped put the calico vision on the map then there's the bragging rights at home or at retro events when people see you take down the fortress they'll be green with envy green like an alien's ass till next time bye


Welcome to the video PID Control. A common application of an industrial robot is to move an object connected to a robotic arm from one position to another.  If the robotic arm is to move to a specific position, it needs a command signal, typically from a computer. The analog command signal voltage produced by the D to A converter determines the position the arm is required to take. The analog command signal voltage produced by the D to A converter is the signal that indicates the position the arm is required to move. The actual position of the arm is indicated by the voltage produced by a sensing device called a potentiometer. This voltage is called the feedback signal. As the robotic arm moves, it causes the wiper arm of the potentiometer to slide up or down to produce a variable voltage representing the position. When the feedback signal voltage matches the command signal voltage, the arm is in the desired position. In this illustration, the arm is in the home position or starting position. The feedback signal and the command signal are both 0 volts. To move the arm from the home position to another position, a command signal is produced by the computer. The computer outputs binary numbers that increment until a value is reached that represents the desired position. The D to A converter produces an analog voltage, which increases in small increments that are proportional to the binary numbers. Since there is not an immediate response by the robot to the command signal, the robotic arm and the feedback signal lag behind, creating a positive error signal voltage at the output of the difference op amp. The error signal is inverted to a negative voltage by the proportional op amp. The output of the proportional op amp is further amplified by the power amp and inverted back to the positive voltage before being applied to the motor of the robotic arm. After the command signal stops changing, the robotic arm, which is lagging behind, continues to move because there is an error signal at the output of the difference op amp. When the arm reaches the desired position, the feedback signal voltage from the potentiometer equals the command signal voltage, causing the difference op amp voltage to reduce to 0 volts. Therefore, the voltage produced at the proportional op amp and at the power amp drops to 0, causing the robotic arm motor to stop the desired position. The desired operation of the robot is to respond as quickly as possible to the command signal. This response is achieved by increasing the gain of the proportional amplifier. However, the drawback to the high gain is that it causes the arm to move so fast that it overshoots the desired position. By moving too far, the feedback signal voltage becomes greater than the command signal voltage, causing the polarity of the difference op amp to switch from positive to negative. This causes the polarities of the proportional amplifier and the power amplifier to change and reverse the rotation of the motor. However, the high gain that caused the arm to overshoot the desired position now causes it to overshoot again in the opposite direction. The overshoots will occur several times before the arm stabilizes. A fast response without an overshoot can be achieved by setting the gain of the proportional amplifier back to a normal level and by adding a derivative amplifier. The reason the fast response occurs is that when the command signal starts to change, the robotic arm and the resulting feedback voltage do not immediately respond. The result is that the error signal builds, causing the derivative amplifier output to increase. The derivative amplifier only produces an output while the signal applied to the amplifier's input is changing. The faster the input changes, the greater the output. Therefore, as the robotic arm lags behind the command signal, the growing error signal causes the derivative amplifier to produce a voltage that adds to the output of the proportional amplifier. Adding both voltages to the power amp produces a boosting action that causes the robotic arm's motor to accelerate as fast as the command signal is changing. When the voltage from the potentiometer indicates the robotic arm's position is changing as fast as the command signal, the error signal becomes constant. This causes the derivative voltage to drop to zero. Only the proportional amplifier is producing voltage. When the command signal stops changing, the lagging arm keeps moving, which causes the error signal to begin to decrease. When the error signal decreases, it causes the output voltage of the derivative amplifier to change polarity and cancels the proportional voltage. If the error signal decreases quickly enough, the derivative voltage may even be greater than the proportional voltage, causing the polarity of the power amp to reverse along with the result in current through the motor. This creates a braking action and prevents the arm from overshooting. As the arm approaches the desired position, the feedback voltage from the potentiometer becomes closer to the command signal voltage. As the feedback voltage approaches the command signal, the error signal produced by the difference op amp becomes smaller, causing the arm to slow down. At some point, the weight of the arm with the object attached to it and friction cause the motor to stop, falling short of the arm's desired position. When the command signal voltage and the feedback signal voltage are not the same, a condition called a steady-state error exists. This causes the difference op amp to create a small steady voltage. The steady-state error can be overcome by adding an integral amplifier. The polarity of the integral amplifier is the same as the polarity of the proportional amplifier. Whenever there is no error signal, which is when the feedback signal and the command signal voltages are equal, the output voltage of the integral amplifier is zero. However, in a situation when friction or weight causes the robotic arm to stop just short of the desired position, the feedback signal will be slightly less than the command signal, causing a small error voltage to develop at the output of the difference op amp. With an integral op amp, the longer the error signal is present at the input, the larger the amplifier gain. This causes the output voltage to build. Eventually, the output of the integral amplifier increases, which is further amplified by the power amp. When this voltage becomes large enough, it causes the motor to overcome the weight of the robotic arm and its load, along with friction, and moves the arm the rest of the way to the desired position. When the feedback signal equals the command signal, the output voltages at all of the amplifiers drop to zero, causing the arm's motor to stop running. You have completed this video. PID control.


Next question is from Stuart 75002. We know priming is superior for getting ready for a training session, but do you see any benefits to static stretching? If so, how would you apply it? Okay, so static stretching is the old school way of stretching where you take a muscle, you put it in a stretch and you hold it there for a while. And then what you notice is as you're holding it, it starts to loosen up and you get more range of motion. Here's what's happening when you static stretch, and this will kind of explain my opinion or our opinion on this, right? When you're doing a static stretch, as you're holding the stretch, the central nervous system starts to receive the signal. And initially, the central nervous system is like protect the muscle, keep it tight. And so you're tight. So you're stretching your hamstrings, you're holding it, it's really, really tight. And then the CNS says, wait a minute, I think we're okay. Let's loosen up a little bit. And it starts to dampen its signal and you start to get more of a range of motion. So the muscle isn't actually becoming more pliable like a piece of rubber. It's just the central nervous system is relaxing its signal. Now the problem with this is when I'm going into a workout, what I don't want, usually, there are cases where I might want this, but for the most part, I don't want my central nervous system to have a weaker signal because what that does is actually makes me less stable and can cause more injury. Studies actually support this now. There's studies that show that static stretching before workouts increases risk of injury. In fact, I remember when those studies first came out and everybody's mind was totally blown. Now to answer the question of is there value in static stretching before you work out? In some cases, there is. If I want a muscle to get out of the way, I'll do it. So to give you an example, let's say I'm working with a client and they have such bad forward shoulder and their chest is just, their chest and shoulders are so tight that I'm trying to get them to do a row and pull their shoulder blades back and squeeze their shoulder, but they're so tight in the front that it's getting in the way. In that case, I may static stretch the chest and the shoulders to weaken the signal to them so that I can get them to pinch and pull the shoulder blades back more. But it's a very specific way to apply. You don't want to just static stretch your body and go work out because you'll make yourself more unstable. Yeah, because of that study and I had the same kind of response, like, whoa, it makes perfect sense. Like, I've basically kind of taken all my emphasis on static stretching towards the end of the workout. So anytime I'm more in a parasympathetic type of a state versus sympathetic, so where I need, because through the workout, you're gonna need to be able to brace, be tight, on command. And for the end of the workout where I'm trying to really now recuperate, I'm trying to start that process of recovery. I think it's very beneficial for that, especially in areas where you've found sticking points and you've found restrictions in terms of gaining access to certain ranges of motion. Like, I'm gonna hone in on those areas and I'm gonna take my time nice, like slow, deep breaths, get my heart rate down, and hold those positions into a relaxed state. So that's really where I find the most value for them now. Yeah, I'd have to agree with you and I would challenge what Sal's saying a little bit just because I used to do the same thing. Like, for example, like a common one for me to static stretch before, like squatting would be like my hip flexors. Because my hip flexors would get in the way, right? My hip flexors were tight, shortened, right? And I'd be pulling me forward when I get into a squat. I don't need them to be super active to fire when I'm squatting. So I wanna get them out of the way so I could squat better. And I do think that it actually works. But what I have found is you can do priming exercises or mobility drills to accomplish that same thing. Better. Better. Yeah, I agree. So, you know, not that static stretching, it can't be useful for certain things. Even where it is applicable, like what Sal said, and when I just gave an example, I still think that there are mobility drills or quote unquote priming drills that you can do that are superior to that anyway. So yeah, I'm with you, Justin. I think that for the most part, it belongs post workout or throughout your week, right? When I'm the next day after I had like a hard training session and I'm static stretching my piriformis or my hip flexors or something like that, that's where I see the most value. Static stretching is relaxing. It's very relaxing. You might not want to do priming session right before you go to bed, right? Because it might stimulate you and it's hard to sleep, right? Static stretching before bed where you're breathing. By the way, if you want to make your static stretching effective, remember what you're trying to tell your central nervous system to do. So I, you know, for my wife, for a while she traveled with Cirque de Soleil. This was her previous life, right?  She can't do any of this anymore, but she used to travel with the circus and work for them and she learned how to get really extreme ranges of motion from some of these acrobats and athletes. And so they did, these were Russian athletes and they did some intense like static stretching, right? On top of a lot of other stuff. And she, and so I would stretch with her sometimes at night and she's like, you're holding your breath.  She's like, when you do static stretching you need to relax your body and breathe because it's also receiving that signal that it needs to protect. So the whole process of static stretching, if you're doing that as part of your protocol, let's say you wanna really increase, because it, okay, for increasing range of motion it's the best.  Focus on the exhale for that. You gotta, yeah, you have to totally relax your body and put your body in that parasympathetic state. So post workout is excellent before bed. It's great.  It's okay to relax. And it's great. You'll sleep incredible from, you know, from doing this.