you are listening to the number one fitness health and entertainment podcast this is mine but now in today's episode we answer live questions asked by people who listen to the podcast so they called in ask us fitness questions and we assess them and answer them live on air so you get to listen to that but before we do we actually do an intro portion in the episode where we talk about current events we bring up scientific studies we have fun conversation and we mention our sponsors today's intro portion was 45 minutes long in that intro portion we start up by talking about Justin's six pack goals he's trying to get a sexy midsection watch out everybody could he get more attractive we'll see what happens then we talk then we talk about the talk with our kids my daughter's in fifth grade Justin's son is about the same age and we're having the talk with them now so they get to learn about sex and all that starts birds and the bees then Adam talked about his son showing his basketball skills warmed his heart warmed his heart my number one moment in his child's life so far yeah then we talked about drinking in Tahoe Justin had a hangover because he forgot to use one of our sponsors shame zbiotics now zbiotics is a genetically modified probiotic you take before you drink alcohol now what these special bacteria do is they actually break down some of the negative compounds that are produced by drinking alcohol it's a patented product and it's crazy effective you take it before you drink the next day you feel way better this stuff is phenomenal try it out just try it out you'll be sold um and of course if you use the mind pump discount you get a huge mind pump code excuse me you get a huge discount just go to zbiotics.com forward slash mind pump and then use the code mind pump for the 10 off discount then I talk about an article by fast company talking about the future of gyms and fitness very interesting statistics in there so we have some good conversation there Adam talks about his massive tv that's way too close to his face in his house and he gives him headaches when he forgets to wear blue light blocking glasses now our favorite company of blue light blocking glasses is Felix Gray we like them because they're not orange or red so they don't change the color of everything you can still be cool they're very effective um and they're stylish um and of course because you listen to mind pump you get a discount you actually get 5% off with the mind pump code go check them out go to Felix grayglasses.com that's f-e-l-i-x-g-r-a-y glasses.com forward slash mind pump use the code mind pump for 5% off by the way there's free returns and exchanges so you can try them out and see how you feel about them after that we got into the live portion we answered questions from four people we talked to amber from california andrew from new york will from texas and steven from montana great Missouri thank you dog for that i don't know my my uh my abbreviations there uh montezary great time answering those live questions and we'll be doing these episodes once a week look uh one more thing i want to mention we have extended our uh december bundle promotion throughout this month up until the 10th okay so here's what we did we took multiple workout programs and combined them for different types of people they're called bundles each one of these bundles is nine plus months of workouts planned out for you so for over nine months everything set up for you your exercises your sets your reps what body parts are working every day uh there's video demos in each of the program so if you want to look up an exercise you can learn how to do it properly everything spelled out for you here's the three bundles the first one is for beginners it's called the new to weightlifting bundle so if you're just getting started or you haven't worked out for a few months or six months start there the next one is for intermediate lifters it's called the body transformation bundle so if you've been working out for six months consistently a year consistently that's a good one for you now if you've been working out more than a year consistently in your advanced try the new year extreme intensity bundle that's a great one to take it to the next level by the way all of them include one year of free access to our private forum so you can ask people questions about your workouts you can post videos of your exercises and get critique on your form you can have fun sharing funny memes uh and adam just and myself periodically appear on there as well answering questions so it's a great place to be it's normally 99 dollars it's free for the first year if you sign up for any of those bundles now to learn more or to just sign up all you have to do is go to maps december dot com that's the word maps maps december dot com what what he called dug a snack he's a snack man he's not a full meal not quite just a snack so it's just a man oh yeah justin's uh justin's a super turkey dinner what are you bro you're the heaviest line you know it's a buffet i'm totally it's a buffet i've fucked off Doug he's a family of four i've been totally stacking plates i've been totally projecting my own insecurities on justin all the last year i've been calling him fat but i knew it i'm in the worst shape for sure just i like how justin just gives you space you know what i mean he just lets you yeah he knows that's why i know what you're doing yeah i feel bad he knows he can make me cry at any moment yeah hold back that could hurt his feelings you're gonna let him keep calling me fat that's okay we all tip the scales a little bit didn't we yeah yeah you're pushing white too right so now okay um comparing yourself uh to other versions of yourself where where would you say you are currently right now um yeah that's a good question i think i think i'm on the way back to almost feeling like i'm somewhat normal yeah like i feel like it's i feel like i have abilities again my strength coming back but uh it's been a while it actually being less consistent and then going back into consistency was like a shell shock for me i'm like wow i was really like not in you know uh condition like i used to be yeah your body changed fast it's stupid it's just like just oh let's just put attention here yeah see what happens now for me that the heaviest i ever ever got was i think 235 and so 230 235 so 220 for me is getting it's getting up there dude yeah i haven't been 220 in yeah but you know that weight is you know weight doesn't matter i've been 220 and been in amazing shape and i've been 220 in some of my worst shape right so like when i did that when i did the transformation i was 212 and 20% body so that was the worst shape i'd ever been in right 212 20% body fat so i have a total different body composition right now so i definitely i'm heavier right i was 230 so are we gonna do the body fat test we should are we yeah i mean what's the point yeah that's what's the point you know what i mean the highest score is not the winner just well i mean i like it i like it still for tightening things up right because you know as i start to and i'm not there yet right when i start tracking and really getting diligent with the nutrition um i like to have a body fat percentage it doesn't matter to me either i don't you know everybody argues over like what's more accurate all i like it's just like the step counter bullshit and all the fit bit stuff like all i care is that i have a tool that kind of gives me guidance on oh wow i just adjusted something in my diet my routine according to what i think should happen i should be down a few percent or whatever and if i'm up then it's always this red flag that okay i went too too far i'm actually interested in pursuing some aesthetic goals for this year but what i know i know i know it's weird but um it's gonna be too much sexiness yeah but it's like i realized like through all this i was i had all these like pains in my my hips and i was starting to really um you know start complaining about the same thing over and over again and i was still caboose you know like it it was just getting annoying i couldn't i couldn't move the same and so it really was just a lack of of strength and just letting it sort of go so are you gonna get a six pack yeah stupid i'll say it right now no you are not must say it don't say that i'm not gonna say it you already said it it's out there that's yeah i am i'm gonna have six have you ever had a full on six pack uh yeah when i was like playing sports and i didn't care when he was seven would you have to say when he doesn't he has to say doesn't care i've never i've never actively tried to have one if that makes sense but i did have well it's apparently it's harder than becoming a millionaire so that's what they say kind of a big deal bro yeah it's kind of a big deal to have abs that's for people that you know don't try you look crazy with the six pack yeah you know you know what when you get down to 10 percent you start to go below that it starts to get weird well it's like before i just didn't it didn't have any appeal to me because i always felt like i'm just getting smaller you're already too attractive right yeah i don't want all that attention this is like that's too much i'm already i'm already like a nine and a half i don't i don't want to have to go it's true he's gonna start wearing mid-drift bearing shoes he used to rock those yeah i did do little fish net bring back the fish net uh mid-drift did you really yeah because football that's football i well yeah because it it basically uh just covered yeah over the pads would go down to there and so i would wear that and i'd walk to practice with this stupid like you know half cut shirt and and you know i'd got some attention for that and then you think i was yeah hey girls i'm uh do you know where the football field is yeah it's so silly because i was watching rocky me remember rocky when they rocky three of course no when apollo he's wearing that little shirt i was like i used to wear those i know yeah rocky three that was a good one they were watching they were watching up in tahoe this weekend really yeah yeah without my kids my kids love you guys make me feel really bad do they really yeah oh so did they watch the one with the russian yeah we've watched all of them that's the best one for kids yeah i showed that one of my son and he was just but i got a story though for uh so forest gump right so you know there's i was a little bit like i was fast forwarding scenes i was gonna say there's a couple parts there's a couple that are a little yeah and the drugs and you know sex and stuff uh fast forwarded that but when one of the scenes came up and i was like okay and i started fast forwarding and ever it was kind of closing his eyes and then kind of you know and ethan was like why why are you fast forwarding and then he's like oh and he goes he gives me the the signal and he does this no i was dying laughing did he made the little okay sign he put his finger through oh my god i was like he's so cocky now that we had the talk that like he thinks that's like i know everything yeah it's like it's like an inside thing between dad and i were dying we're dying it's like when he found out santa wasn't real oh yeah i know dad yeah yeah right yeah his slay he's playing hide the salami right now he's gonna shimmy his way down the chimney oh my gosh i'm about to have that talk with my daughter because you are yeah she's in fifth grade yeah it's it's time you don't you don't hand that over to the wife for that one um no i'll i mean i want to be very i want to have a relationship with both my kids where i can know i'm not they talked to him and i know but i okay so i mean i would think that i would in that case she would have it first and then you would i'm better at it i'm serious because i don't now does she just he concede that or does or is that just your opinion so my ex not really very good because she's gets like all weird about it like it's all like it's uncomfortable yeah i don't i just i'm very frank because i feel like if you talk to your kids that way yeah they won't think it's like some crazy i've learned to do that that didn't come naturally but i've definitely learned yeah so i but my daughter's so naive like she's way more naive than my son was and so i brought it up in fact i was training my kids over the weekend and we're doing a workout and i said oh i said you're in fifth grade that means you guys are gonna learn about sex and puberty and my daughter's like i don't want to know it i don't want to tell me anything i said honey you're gonna learn this it's important stuff to know i said you know you're gonna learn about you know your period because you'll be getting that soon and what that is and listen i don't want to know any of that stuff you know that's what she was saying to me but i mean i'm gonna sit down and talk with her i'm gonna force you to listen to it because i don't want her to have that attitude about it now do you uh so there's lots of books around this like there's books that you read to them do you guys use any tools like that are you just like off the charts off the cuff yeah you just talk to them yeah presentations show up in your uh your grapefruit uh speedo underwear and what is this as a diagram what a great what a great way to traumatize my kids well how do you how do you bring it up and talk to her about are you not using any sort of reference whatsoever when you're talking down this is what i do with my son we sat down and i said uh okay so you did sex ed in class will they teach you oh they taught me about the sperm and the egg and i said do you know how the sperm gets to the egg uh and he's like well i think the penis does this and i said okay well here's what happens and i'm just very frank i tell him about the erection he goes in you'll wait until she's gone through that before is what you're saying yeah i'll wait till she starts it okay because then they're gonna because then i can that's what i meant you gotta have a reference to so much you're talking about these things that you never heard of or you know she's funny so my son was very much and my son's like this he'll just ask whatever you know he comes up to me he goes hey dad what's the lsd like or why do people do it he'll ask me questions like that so when i talk to him about sex he goes why do people do it why do they like to do it so much i'm like is it feels really good he's like it does now when you ask when he asks questions like this do you just answer yep frankly or do you and you don't ask like why do you ask or like where that came from i ask i answer very frankly and i give them the information that is pertinent to it i don't have to go over above and beyond uh but i answer and just again i don't i want that relationship to where they're not embarrassed yeah i try to stay as a matter of fact as possible and really not like overdo the education of it like let them come in with the questions because yeah he hasn't really gone over that much in detail in terms of the reproductive system and all that so i've had to kind of like dance with it a little bit and wait for him to be interested so now you gotta use the real words too you can't say things like wiener and whatever you gotta say penis vagina the whole thing now in your house do you handle that justin or does courtney help too with that yeah well i mean so far it's just been me uh because we had a long trip down palm desert and uh we separated we had two different cars and so i felt it was a good opportunity to kind of just spark conversation and uh and and i had been kind of telling him ahead of time that we should talk and you know this is part of the curriculum you know you're gonna you're gonna learn about all this stuff and if you have questions you know feel free to ask me and so i just kind of like slowly brought it up and was trying to see if there's an interest in talking and then finally and there wasn't and then you know maybe an hour in he started kind of asked me questions and those you know one of the first signs too is when your kid starts to have b.o that's like one of the first signs yeah so that happened i remember my little sister that we had to have her get deodorant when she was like third grade that was the first that was the first we knew it was like right around the corner for her because also yeah some girls get their period really early sis what's up you gotta get some deodorant yeah it's just all of a sudden because little kids if they sweat a lot i mean they could smell or sure but they don't have b.o yeah all of a sudden it's very distinct it's a very different smell for sure yeah all of a sudden you're with your kid you're like onions oh shit yeah here we go hormones are changing hey speaking of kids uh i think yesterday may have been one of my happiest days as a father i think close to for sure what happened really yeah my heart was just filled with so i know i so much joy dude so yesterday i'm in the living room right and you know we were you were talking the other day sal about recognizing the leaps that the kids make and i always i can totally tell like now right like when he's having a leap he just all of a sudden the words that he's trying to say are much more clear or he's he's pointing and recognizing things or he's doing something physically that he couldn't do before so we're at one of these leaps and you know i've been really nervous right so like quietly nervous i don't i don't like say much about it but you know of course i do you guys know that i want my board to play basketball like more than anything right that's like just i mean the fact that i love the sport so much in katrina does too like it's like please god please just let him just let him like it number one reason why you've got with the america tree right right you know and at the same time too i'm like oh so cautious as a father to not like overly do it right so i don't want to like rub it in his face or constantly pushing him it's just like let him do his own thing right and he's naturally like gravitated to music dude like he just he loves to watch music he loves to listen to it he's dancing right now he's like trying to learn to snap his fingers he's like into the guitar if someone's playing like and so and just like no interest in the balls really like you know and just recently he's been starting to like grab him here in the studio he'll go pick up the basketball i'm like oh yes like maybe and so for christmas uh one of katrina's friends got like a little basketball hoop and he's now put it together like what you do with it so yesterday he was dunking the basketball and shooting it in the hoop dude and i was just like inside just like ball so you said so just for the listeners he sends a video to us right of his boy you know putting up and it's what did you say something like look at his footwork on the second on the second duck and i'm like he definitely has his mom's genetics well she's a d1 she was a high level basketball player yeah she had a full she got a full ride right which by the way i made a mistake on where right we just did we just did your questions right on uh people from uh our live qua right that we have coming up and it was uh cal state for this episode so it was cal state northridge and the person was cal state fullerton i was texting katrina oh hey just talked to somebody went to your school she's like you do know that i went to northridge oh man you're gonna hear about that oh yeah no i don't know forever yeah no they're like right i'll get shit for sure but yeah i was so man yesterday was and he did did he shot one like from distance dude so his footwork looked good like his follow-through looked good like it just we're just starting come on genetic program i you start to see these things in your kids you know like my son was watching youtube videos on physics and the universe and we're having these like theoretical conversations and jessica's in the background yeah listening and she's you could see she's like really into it yeah and we're going back and then we start debating uh religion which he's he's a fucker because he he debates like and like i do right he just goes at it so him and our back and forth and i try not to pull out the dad card you know like no i know because i'm i have wisdom yeah exactly you can't do that no so we're just i let him you know because i think it's good i think it's a good way to develop your course your debate skills your discussion skills and sure so we're going back and forth and like oh there it is that's that annoying part of me that's if i can't you know he loves doing that so anyway hey adam you say you use um instacart a lot right yeah you order food do they get your order right ever uh yeah so there's there's definitely some drawbacks to this right i mean it's a like what newer technology for us never not once have i had a correct order really not one time we ordered we ordered six potatoes yeah okay they brought back six bags of potatoes i have so many potatoes at home right now yeah i'm gonna be eating them forever bro i got potato that's my carb source for the next three four months mash them all up yeah there's definitely down so i mean you i did you just start using it or you know jessica's used it like six times and they always well that's still relatively new like we've been using it a lot for the last few years so what's the ratio of good well what it is is you just learn things like that like you if you act like for example so the opposites happen to us like katrina is like uh she wants a banana and you you expect people to grab one banana yeah one banana you know what i'm saying she's like what the fuck one banana like you have to say like a bundle of bananas yeah exactly or five single but you have to be very specific so fruits and vegetables i think are the hardest they also like you know they don't they don't fit look through if it's or if you want organic they're not gonna get right and they so there's there's little things that like it's really good for like the essentials like so how we use it is you know if we have milk that's missing or there's like you know certain like pasta noodles that she uses or you know veal bison there's certain things that we order from the grocery store all the time um and so we kind of stick to those things and if we need like specialty stuff we know we're going to the store to get that so it's kind of like we've learned like what what you what you order oh yeah dude it's hilarious we've got our groceries and i'm like i had no idea what you ordered i'm like what do you plan on making we have six bags potato soup potato pie potato salad bro we were giving them we were giving them way to friends sandwiches yeah we have a lady that comes and cleans the house every oh yeah she came she cleans the house a little bit this lady that comes and i'm like hey use a bag of potato dude i'm like don't worry your christmas bonus then tomorrow we got potato guns the kids go crazy i mean i love potatoes but good god yeah what am i gonna do with all those potatoes anyway so i want to ask you guys uh because i know you guys were up in tahoe together all hanging out uh have a good time yeah and uh you know meanwhile i was i was over eating clean which is probably why i'm not as fatty as you guys but anyway uh uh were you guys drinking what was the deal there with uh i mean justin always drinks up there hey did you have a day you didn't drink yeah dude i had at least like i mean i only drank two days oh you really yeah you didn't notice that i didn't notice that yeah well you must have been making drinks for other people only noticed what you were not as fun as normal so maybe i was kind of a dud yeah like but no i so so one of the nights you know what it was it was the night after we did the the night uh snowboarding where you know we're we're like on a high from that i was feeling good i'm like dude i'm drinking and i you know it's like it was a good vibe so uh we just started making drinks and you know one thing led to another i got pretty smashed but totally forgot to take this there was this box of zbiotics right there and we didn't even take any okay so the contrast tell me about the contrast because i've done this i drank with it i know so we've done this and i'm like oh this is a lifesaver so i didn't even think i really got hangovers anymore because i haven't had one in like like a year or something like it just hasn't really affected me but i i was drinking so i was mixing whiskey with with some of this like cream so it was i think it was baileys uh and we're we're doing these like uh this this irish whiskey kind of cream drink and the next day i was so hungover i was just like out of sort man i had a headache i was achy like i just didn't want to get up and do anything i did the same thing same thing i was so pissed you know we came back from the snowboarding and i just thought i was gonna have one drink i was like oh you know like justin said i was on a high we had a great ride it was a great day i worked out earlier in the day like actually it was pretty dialed nutrition i was like yeah i'm gonna enjoy a drink you know i had all these i know i burned a bunch of extra calories like let's let's enjoy a drink maybe two but it turned into four and there were doubles yeah and that's a lot for me oh yeah a heavy hand oh and we were like playing cards and doing things sitting down so i didn't notice i didn't notice until we went to bed and we climbed into bed and i took a train and i was like oh shit i'm i'm i'm hella drunk and she you and she asked me she goes did you take the zbiotic and i go no i didn't take it and so i got up drank a bunch of water took some Advil hoping that wouldn't mitigate it yeah i did the same hung over all day the next day it's weird i was so pissed the contrast to me is so weird we have a massive bomb we have a value back that's what i wanted to slap 48 of them there dude right and there it's we have it i have it set up on the bar yeah so like when you're making a drink you're looking at the zbiotic and i just didn't think i was gonna have that many and i was like uh you know one more i'm the you know what it is i'm the supplement guy if i was there you guys would have taken you'd have remembered hundred percent you would so i would have been like here you go boys yeah we were all in momentum yeah i had i had jessica try it and she i mean she's not going obviously because she's breastfeeding but there was i remember i told you guys we went up to uh what's that place called sanctuary uh and so she's going to ask you about that did we talk about that um i don't know if we did if we covered it on the on the show but it was great we had a great time over there yeah but she did the pump and you know dumping all the stuff or whatever and you know we were feeding by the bottle from previous milk so she you know we had a good time she did the zbiotic same thing and she's very sensitive she'll get a migraine the day after and she felt nothing she felt nothing so that stuff's pretty pretty wild i think most people it's gonna have a massive effect yeah it's pretty crazy hey i wanted to bring up an article with you guys that uh it was a it's an article being shared quite a bit in fact i've had several dms on it um you guys familiar with the fast company okay so they did an article titled gyms aren't coming back here's how you'll work out in the future have you guys seen this one no no but i mean this sounds pretty familiar to what mine pumps okay so so there they did they're doing surveys on lots of people who work out and all the stuff and here's what they're finding okay 76 percent of people have tried working out at home during the pandemic here's the important percentage of the important statistic of that 66 percent of them so almost all of them prefer it now with millennials interesting with millennials 82 percent started working out at home 81 percent like it more wow so this this article is a big shift this article is predicting that that okay now here i just want to say i call we just had a question on what i think 2021 trend is going to be and i think we are going to see the moving in this direction more than we ever have so here's the analogy that they use that i thought that i thought was absolutely brilliant and if you're not you know i guess 35 or older you're not going to remember this but when i was a kid arcades were an amazing place to go yeah you had video games there you went you hung out it was a great experience was fantastic but once video games were able to be played at home same quality or whatever people thought literally that arcades were going to exist still because people like to be around each other they are nobody there's no arcades anymore in fact the only ones that exist now or where you get the tickets and you get the toys and stuff it's not like they used to be and they're saying that that gyms are going to be like that that now people are that this was the push that they said in the article they're saying it was going to happen anyway it was just going to take longer but this caused so many people to really start working at at home and and again a majority of people who are doing it prefer it and they're thinking that the gym industry will never be the same how interesting i totally yeah that that's a great analogy i i could totally see that as as being something because i i loved arcades so i loved love them we had one called special effects and i would like save all my money and i'd go there and geek out and play video games all day but once you got the nintendo nes and you had like guys that come over your house you have you recreate that same experience within the confines of your house it was game over oh it was especially once you got to the place where you could connect then oh yeah then it was truly game because there was like this transition where i you know like what i feel like we're going to go through like gyms are going to go away tomorrow right and there'll still be some gyms they're not going to go away completely no and but so what what is your prediction on the type of gym that's going to survive this i think what's going to end up happening rich hardcore ones yeah you can see like really really hardcore fitness people yeah um because in the article they also talk about people doing classes at home and preferring them now with the technology like pellet because peloton does this peloton will you can literally do a live class at home and and you can if you want you could talk to other people those are going to keep exploding yeah so i have my cousin uh and their and his wife to do this and they were big class takers and i said okay be honest with me when when things open back up do you want to go back and do the classes like to be honest with you know this is way better i like it more and i have to drive and have to worry about this that i get the interaction that i want and i get to do my workout so i think the hardcore fitness people i think the class is that you have to be with other people like jiu jitsu and you know certain things you have to go that's different right that's different but gyms uh i think they're i think it's gonna and it's the same i mean i it's sad you know like i love gyms i love that culture i love you know like going through all that but at the same time like have to be realistic like those statistics are telling you otherwise there's people well especially when you say the millennial generations 81 percent and 80 of them say that they like it better yes so it's like it's not a it's not a question of if that's true and if it's going to happen just a matter of win right right when when do the millennials become 40 50 you know plus years old and they're the main people that and then they've influenced the generation coming up we're also talking the article about uh fitness uh people who are fitness professionals so trainers and instructors all of them have started to pivot and most of them when they do surveys prefer it they actually prefer not working in the gym why you guys know as well as i do when you work in a gym you know if the person's paying $100 a session you're getting you know $30 and the gym gets the majority so a lot of these instructors are now pivoting doing it online or going to people's houses and a lot of them a good chunk of them prefer it well if this is interesting because we've been talking about this for a long time regardless for trainers right so i this was before covid you know i mean i mean part of look at part of our pivot is that right we all were trainers and training people in gyms and at homes for the longest time and the riding was on the wall that we're moving into this you know digital virtual space and that it's going to be necessary to have some assets in it if you're going to be successful in in fitness and in business later on so well it's interesting to think about too about that kind of format in that platform like there's going to be ones that rise right there just like you know when you went to these group classes like you had a following right all these people that knew that you're teaching the class that day and all that like there's got to be some crazy incentives like some of these companies that are providing these platforms are going to give these instructors you know to you know pull more people it'll it'll probably create its own social platform that's an interesting theory right there and you see that there's like a lot of these apps that are popping up and they do they go after like these fitness influencers and they try and gather you know 10 of them that all have 100,000 followers and they that you can get them all through this one app that they pay a membership and that's what they're saying these fitness apps are exploding and they also use the analogy the music industry the music industry changed a lot with technology like now artists don't necessarily have to go through big labels and all that stuff to sell their music and you're buying music not necessarily buying an album but a song at a time and they're saying that you know this is kind of what's going to happen uh to to fitness instructors they also speculate they think that for gyms to survive they're gonna have to look more like social clubs so where they offer things like cocktail bars and cafes but that's more high-end type of stuff now I want to ask you guys you guys know my opinion I prefer working out in a home gym always I love it I just love my own music my own thing I don't get away from anybody and if I work out with friends in my home gym it's the best there's no the gyms are great don't don't get me wrong I grew up in gyms I love them home gym for my workouts it's just more effective what do you guys think do you guys like the working out now that you guys are doing it here or do you guys still like well you know what I think happens is and or at least what I feel is happening to me because out of us I was the one that you were the biggest yeah I was the most staunch about I don't want to work out at home I've tried it a bunch of times not a fan of it but my hand was forced this year and you know and maybe inside I was grumbling a little bit like I don't you know I want to go I like my gym I like going to my gym and for the first few months then and then I went through this period of like accepting it like shit we might not be going back there for a long time like let's learn to love what I'm doing right now and now I've gotten so comfortable with where I'm at now I just don't care it's that you know if the gyms and honestly it now it's got the point where I'm like shit if I just cancel those memberships I'm gonna save X amount of dollars a month and I figured it out and it's actually working out just fine the way it is and sure maybe I like certain things about the gym but at the end of the day what I really care about is the results you know is my productivity in my life better is my health good and my strong do I feel fit like am I really checking the boxes for the whole purpose of why I had a gym am I able to do that in our in our studio here right or at our other place at home and the answer is yeah I figured it out and honestly I as every day that goes by that I don't go to the gym I miss it less and less and I think that's what's so dangerous to the that's what you're saying yeah what's so dangerous is that even the people like myself who probably admitted like early on when this first transition happened like oh I can't wait for it to open back up though I miss the gym I miss the gym now I'm like fuck it I don't I certainly don't want to go what they're doing right now outside in some bullshit tent when it's like freezing outside to lift like I would way rather be wearing a mask and everything yeah and wearing them like it's I have a hard time in the grocery store wearing a mask for 20 minutes straight to work out with a mask on no and again I'm not like anyways like not trying to be political but just like knowing that like I'm restricted my breathing and all of a sudden like I'd rather just work out my house that's just it's just more comfortable it's more convenient and there's a lot of better options out there now for setting yourself up in your house where you know you can have squat racks you can have things that aren't so you know it doesn't take up your entire room it doesn't engulf it like no no I mean I look I grew up working out in my backyard and then of course I worked in gyms most of my life so I worked out there but then I had my own studio and when I had a personal training studio it was equipped like a nice home gym because it was a personal training studio it wasn't a big box gym so I'm not going to have tons of machines that didn't make any sense and I worked out there for so long and I got so I fell so in love with being the owner of the gym I'm working out in I could play what I want I could take as long as I want I could throw chalk everywhere if I want I could do whatever lifts I want I love it and I still love that I love that feeling even and you talk about the you know cold and hot look my home gyms in my garage I don't have a heater in there I don't have AC in there I love it when it's freezing I love it I put a bunch of sweaters on I work out I could see my breath when it's hot take my shirt off you can't do that in the gym and it's not as comfortable yeah but for me it feels like it's a part of the whole thing you know what I'm I'm also going to credit uh I think the helping of this transition is CrossFit too you know CrossFit has such a large following and it's such minimal equipment you're required to do that workout that imagine all those people that have had to made that transition right now too so you have a big portion of you know fitness people that 15 years ago weren't exercising that way right and they thought you needed all kinds of right and then and that 90 or 90s the machines you know Nautilus is exploding and everybody's talking about the latest greatest cool machines and so nobody is thinking about all I need is a pull-up bar a barbell you know and some plates and I'm good to get made a couple dumbbells and I'm good to go and CrossFit explodes takes on a good percentage of all the people that are working out now here we are with COVID everyone's having to work at home all of a sudden even if you're not a CrossFit person that type of a box or that type of a feel for a gym is becoming more and more appealing and you realize like oh shit I can accomplish everything really it's just it's again it's people who were reluctant forced and then they realized hey I like this I think I'm gonna stick with it that's exactly what the article's talking about it's a massive change so what are the do what are the gyms gonna do like what are they gonna how they gonna pivot and who's gonna survive this this mess dude I don't know I mean you're saying that the the irony what you guys are saying is that the gyms that you think are most likely to succeed are actually not the most profitable gyms so I don't know if I agree with you you guys are saying these grungy you know like you know serious lifter type gyms those gyms don't make a lot of money you know ones that make the most money or your planet fitness is your UFC gym see that one baffles me like and I saw their their campaigning and everything for the new years and it's like where are all their locations open like how is that working out for them it depends on the state right yeah some states they're more obviously more open than others here in california forget it right there of course and this is the mecca well no even even here though what they're doing outside right now so a lot of these gyms a lot of our gyms are open outside right did you guys have you guys gone by 101 and seen the 24 hour fitness super sport no oh so the you know where the where Bay 101 is over there yeah they that hole that was I don't know if you guys remember that's a massive parking lot yeah they've turned that whole thing into like a massive tent now is it all it's enclosed like no no it's like it's a top okay yeah it's like I actually would love working out like that I don't mind working out outside yeah no man it's fun yeah I'm not a big fan of like it's pretty cool the bougie gym I try to get convinced Doug right now on the the truck you play some like we get some heaters on these things that you go out there when it's fucking 10 degrees you grab a barbell it means your hands bleed I like that you know what though I've been being asked because I know how much you hate working out in the morning or you've said yeah now we're working out in the morning how are you enjoying it is it is it okay for you know you have bad sleep sometimes yeah so today was actually the first hurdle uh up until this point it's been really smooth I've had really good nights rest but today was the hardest time for me in fact I almost didn't do it and what I love I want to most excited about is that because we are doing this together had I been training by myself um I've definitely earned a day off or sleeping in or resting because I've you know I didn't get good rest and I'd be totally fine um but because I don't want to let I don't want to be the first guy to not make yeah you know I'm saying like there's something there for sure there is right so like I don't want to be the first guy to not make the the workout and since you guys have committed to doing that like I drugged my ass here just changed the intensity of my training and it's been fine it's been okay I still um and I and I and I think it will I'll play with this probably in a in a month or so like when I really like it's been a month now of really good consistency and starting scale volume up once I'm really starting to feel myself like feeling strong and feeling good I'll start playing with my workout times because what I found when I was competing and I was really dialed in there was a significant difference because I trained at all times I trained at crazy late at night crazy early in the morning middle of the day multiple times a day like and I got a chance and when when you're when you're so dialed in nutritionally in consistency you can really start to like tease out like yeah how well how does my body respond to this versus some bullshit you know article you read that says this is the best time to do this it's like what I learned about my body was after I had two meals in so I hit that's like noon yes around me too yeah I would have a good breakfast first thing when I woke up I'd have another another breakfast around 10 o'clock or so and then noon I was just I felt strong as shit and that and you take me training first thing in the morning and I feel okay like I'm doing all right right now but I don't feel as strong as I do when I've loaded up probably 150 plus grams of carbs in me and probably a good 2 000 calories then I feel really good yeah what about like any techniques to help you sleep because I know this morning you woke up and you this morning came in you're like I had shit well listen dude here's a funny one we're talking about our our partners like yeah it's so funny like you know we know when we talk about them on the show the reason why we're partnered with these companies is because they work and we believe in it but yet you know I'm human I don't always do it I don't always take the protein shake I don't always put the Felix gray glasses on I don't always use the zbiotics so I recently bought the new tv for the black friday sale right you get it so how big is this thing so it's like spaceship so you guys know the way my condo is set up or I have a try level for the listeners right and so it's I'm only I'm only in about 2 000 square feet where Katrina and I reside right and the dining room in the living room is I mean it's smaller than this yeah the studio and I couldn't pass up the black friday sales on the tv so my original thought was okay I'm going to buy this tv let's put in storage we're planning on moving soon to a bigger place and I was like I'll just put I'll put it in that house right so but of course it came I'm like fuck I want to open this thing it's 82 inches oh my god and that's a movie and my living room I mean I'm probably four feet from the television and so I had the last two nights so I left one of my Felix craze up at the at the truckie house the ones that I normally have in my living room so I told you I've got them all I've got like four pair right so they're all strategically in my house so I don't have an excuse to not wearing them the one pair that I normally have in the living room where I watch tv is up at the truckie house because I left him up there and the last two nights I've watched tv I've gone to bed with massive headaches dude because why are you too close to the big I think it's the combination of both right because I was wearing the glasses and watching the 82 inch and I was fine but the combination of bright light the combination of beaming on you I'm serious though so two nights in a row now of no Felix gray glasses and watching that I mean first of all I don't know people are listening I know like you're an asshole you shouldn't be watching the tv that close anyways like get it okay get it yeah I know that but I didn't notice this before when I was wearing the because we've had the tv since you know Black Friday you know sale or whatever so we've had it for a while now and I've been very consistent with his we turn on the tv I throw him on whatever but these last two nights I haven't had him and sure as shit both night the first night didn't even dawn I mean got a headache took some you know took some Advil whatever to think about it second night in a row and I went son of a bitch is it because I don't have these freaking glasses on and this tv's mad oh my god I can't do too big of a tv too close I get dizzy your shit's happening and I'm like what do I look I gotta look over here see what's going on yeah I watch it from the dining room now it's better I refuse like back when the theaters are open and then you have like even if it's like three four rows back yeah I can't even do it I'm not doing it have you guys ever gone what is those theaters where it's all around you remember those amphitheater no no no i max i max yeah no dude that's nausea city dude I can't love those no man as you're like back far enough in the middle I'm in there I'm like oh all right gotta go I think I saw avatar in one of those it was pretty nice too big yeah that's cool yeah sizes and everything that's what girls tell you our first caller is amber from california amber you must be pretty I see Doug getting nervous over there in his chair he's squirming over there and forgetting what he's supposed to say hey Fullerton Cal State Fullerton that's where Katrina went to college uh me too oh no way what year um let's see I graduated in 05 okay wow well you guys you guys would be pretty close she might have been yeah she might have been a scene she played basketball there she won a full ride basketball oh cool I was a kinesiology major there so I'm sure we crossed paths at some point oh wow yeah that's great right on what's your what's your question how can we help you so I completed maps anabolic and was about finish with maps performance when I had a pretty significant change to my schedule this was about eight weeks ago and since then I've worked out maybe like a handful of times and totally gave in to all of it the holiday food and treats my schedule now is back to normal and so I'm planning on cleaning up my diet and I'd like to really just focus on gaining strength I was able to grab maps power lift in the recent sale and was thinking of either starting that or maybe purchasing map strong and trying that out but my question is uh since I've lost some muscle mass and gained some body fat over the past eight weeks would it be better to run something like mapped anabolic first to maybe lose some of the fluff that I gained or should I just jump straight into a strength specific program I love this question and such a smart question because uh we talk about this on the show right where you know things happen and everly you you fall off or we have the holidays and you miss the gym for two or three weeks and one of the the things that I know even as a trainer I would make this mistake of you know wanting to kind of pick up right where I left off and you know always talk about on the show that the goal is always to do as little as possible to elicit the most amount of change and hopping into a program that might have a lot more volume than let's say like a maps anabolic is unnecessary right to start seeing results again so personally I have a tendency to want to do exactly with what you're asking jump into like a strong or go right into a power lift and kind of pick up where I left off but the reality is I could probably scale all the way back to a maps anabolic pre phase or phase one and get just as good of results and then eventually progress to one of those programs amber you said you took eight weeks off essentially so two months yeah yeah so you know here's the thing that um it and this just can't be overstated right so when you take time obviously you got muscle memory going on you worked out a lot before so your body's going to respond faster um than someone who's a complete beginner so that's the good news the bad news is when somebody takes time off after having been consistent your mental image of your body's capacity and even your pain tolerance are somewhat unchanged from when you were working out consistently so you'll go into the gym and you'll work out at an intensity that's a little lower than before and be like okay that I think that was enough and then you'll realize you know a day or two later that you overdid it um yeah going too hard or applying too much intensity or too much volume doesn't get you there any faster in fact it actually gets you there slower okay so the right amount of volume and the right amount of intensity will get you there the fastest and so my advice to you is to do less than even you think you should do you it's actually a better place to start it's harder to overdo it and then backtrack than it is to do a little too little and after the first few days say you know what I think that was too little I'm going to add a little bit more and kind of play it by ear now soreness isn't a great indicator of a good workout but it is a okay indicator of whether or not you did too much so the goal should be to feel a little bit of soreness or no soreness from your workout so use that as your gauge do your workout uh maps anabolic pre-phase is a great way to jump back into the workout and you're feeling a little bit of soreness or not you know not any soreness at all you're on the right track after about a week of pre-phase then I would say you can move into maybe a maps anabolic phase one or even a phase two for a week or so I would say probably two or three weeks and you'll be back to being able to go at a higher intensity and higher volume and then transition you think over into power lift or stronger lift I love power lift though right now if your if your goal is to build strength right now totally how were your results when you did maps anabolic um really good yeah I definitely saw a change and so um it was pretty easy to transition over into maps um performance also so I was excited for that but I've just I've always really focused on just getting like the lean you know like muscles but I've never focused on strength and so that's something that I thought would be a good change for this year that's why I wanted to try power lift or strong no excellent that's a that's a great way to go so thank you very much for your question thank you thanks Amber you know I love uh smart question very good question in my experience when women focus just on strength they get it warms me up inside yeah it really does and they get such phenomenal results yeah they get amazing and they're always so shocked right that their curves are good and that they're well we just need more that yeah we need more of that to to kind of change the landscape and get that to be the focus I think it's such a great thing for women to really like find their way to strength well forget that she's a woman I think it's great that she asks a question like that because I think this is something that took me years in my career to finally figure out because I would always overreach because and Sal you said it perfectly like your your body's not there but your mind still is you know two months ago isn't that long ago so you feel like and if you've been really consistent right she'd ran all the way through in a ball she'd gone through performance so you're talking she's got six months of consistency she's probably feeling herself she probably feels strong she's mobile and then you take a you know eight weeks off it's almost almost like starting back on square one but your brain still thinks like I can't be that far from there because I was so consistent and so we always have this tendency to your mind plays tricks right jump into kind of where you were before and the reality is you know a two day a week maps preface type of a program is going to get you just as much of results with least less effort and then you can build upon that to get back in good rule of thumb I would say this is different from person to person however much time you took off usually it takes about a third of that time to get back to kind of where you were before so if you took off let's say nine weeks give yourself about three weeks to kind of get back to where you were before that's kind of a rule of thumb it could be as high as half the time depending on how long the time was taken off and your genetics and all that stuff our next caller is andrew from new york hey andrew what's your question how can we help you hey guys so i'm actually running mass power lift right now and i kind of had a question about how the one rep max calculation worked and then after you run the 11 weeks how would you go back and calculate your new max to see how much progress you made you know one rep there's a lot of one rep max calculators that you can find online obviously in power lift we give you some ideas here's the problem with them they're not super accurate okay they're they're better than nothing they're going to give you a general idea but really the only way to know what your one rep max is is to test your one rep max and i'll give you an example okay so for me i have a lot of low gear strength or whatever you want to call it i can i can lift way more at the low reps than a one rep max calculator will say so one rep max calculator for example might say that my one rep max based off of 10 repetitions would be i don't know i'll make up a number 300 pounds but then i'll end up being able to do 315 on my own i've known other people to be the opposite where they do really well when the reps are around six eight reps and then once we go down low they miss the one rep max uh calculator so here's my advice to you um is uh are you able to work out with a partner um i could i'm just working out from home right now so if i were to do a one rep max by myself i'd have to have someone come over who is who is comfortable with that during during covid yeah i would either do that or do you have safeties uh that you can squat or bench with uh now not on the rack that i have okay well do you have intentions of competing or is are you just following the maps power lift program to just get stronger well i'm taking your advice from trying to move from that aesthetic look and being so anxious about what i'm eating and what i look like to to push it more towards my performance so that's really why i wanted to run power lift to just see how heavy i could you know get my get my big three lifts so so here's my advice like if i think it's a little more important for somebody who is going to do show up to a meet and do a one rep max to use the calculator and to be like very rigid about it where you would actually have a partner come over to measure it and figure it out like okay this is what 80% of my one rep max should look like and do all the math i think using it just as a nice guide for you like for me when i think 80% i think i still got one more and one to two more in the tank so i would just guesstimate where my weight needs to be because my overall goal is just to build strength i don't i'm not going to get up on i'm not going to get up on a meet and compete against somebody so if that's your goal i wouldn't get so hung up on the calculators because of like what sal said it is so nuanced and it is so individualized for everybody that you know one person they might do the the calculation and they're actually strong on that somebody else might be weaker so really it's there for a good guide for you and it would be a lot more serious if we were going to get out there and do a meet and we got to make sure that you are maximizing every single time otherwise i'm using something like that is just a guide yeah and andrew how long have you been working out for uh probably on and off for six years that's good you know one of the most important things that somebody can develop when they're working out on a consistent basis is to kind of get in touch with their body and how they feel because i know from training clients uh for for decades that your max can change from day to day just based off of how you feel your energy your sleep your nutrition uh the day before so um you know what adam's saying is is the best advice you know use it as a as a general guide but also and more importantly go by the way that you feel um if your if the if maps power lift is asking you to lift at 80 percent and you're doing it and it feels more like 70 percent then go ahead and add a little bit of weight and especially if it feels more like 90 percent then take some weight off um that's the best way uh to to to work out long term have you gone through all of uh ben polix master class about this at the end of the program yes i got i went through it one time so maybe i could probably go back and rewatch it yeah because i mean we really were just trying to follow a lot of what he does to prep himself and his clients to you know getting into a meet specifically so he uses a lot of these percentages and then changes it based off of the phase so uh we we try to kind of align with him and and use his best judgment in terms of his calculations for that but honestly like they said it's it's it's more of a feel thing than anything else so i would really pay attention to that more than anything okay great so where where would you guys go after running power lift if you kind of wanted to keep that that strength strong yeah map strong you're gonna get more functional with map strong but it's still a very well you're gonna love strength yeah that's strong after power lifts is beautiful oh it's amazing and it's it's uh it's funny it's one of the more popular programs people love uh map strong quite a bit so i would say go there after work do you have map strong uh no i don't all right we'll sit we're sending it to you right now oh sick all right thank you that's awesome i really appreciate that no problem man thanks for calling in yeah thank you i love you guys so much thank you another good question because uh you know complete transparency when i go through power lift i didn't use the calculator and people get so hung up i know they do and they did and there's there's cam it there's yeah well i mean if you're if you're at a if you're gonna compete and you're gonna get on stage like i mean excuse me get up on on a map or whatever you call it for the for powerlifting right so you get up there yeah platform you're gonna you're obviously that that stuff matters right to maximize that but if you're just an average person that's going through that just following the program and going by feel you're gonna get incredible results as far as getting stronger plus think of the the skill that you develop in terms of feeling your body and knowing when to go heavier and when to go lighter that skill is so important for long-term success well to me it's no different than calculating macros i mean that you know your metabolism is like ever changing in foam right so it's like you know no the best macro calculator on the internet is still flawed because it's your you could your sleep your stress levels your activity for the day hormones yeah everything could completely change your metabolism so to follow something so rigid and be like oh it says that i need to put this much weight or it says i need to eat this many grams or calories like you got to have a little bit of flexibility and understanding that the body doesn't exactly work that way and so that all these tools that we have created and came up with i think are amazing because we didn't have them two three decades ago for a lot of stuff so i think it's a great these are great tools to use but then you also don't want to be well it's like your readiness right each time you go into a workout and this is why we like joe defranco's uh you know version where he's trying to do the grip test right kind of like you know where your readiness is for the day and like what you can actually like achieve so you know sometimes you want to push through it no doubt and you want to keep you know making progress but also you really got to listen to your body and also i mean again i don't know how about you guys but those one rep max calculators never really accurate for me yeah they always underestimate it's just a standardized kind of generic framework for it our next caller is will from texas hey will how can we help you with your question first will tell us why salad noise you so much yeah now go ahead go ahead and ask your question all right uh so my wife is pregnant and i would like to know how i should be structuring my workout pre baby and more importantly during the sleepless nights of the first couple months when he is born i'd like to continue my strength goals hey congratulations first first second third you did it which baby is this yes first oh yeah you are in for it my friend yeah so don't listen to it it don't listen to him it's hell easy then so okay so so there's a couple there's a couple strategies that you could take so i'll i'll give you my favorite strategy i've worked with a lot of uh you know mothers that were pregnant and their husbands during that period of time and so i like to tell people to lee go into the the birth at a at a good fitness level okay and the reason why i i recommend this is because you're you're gonna miss workouts you're not going to be as rested after the baby's born for at least a couple months if not more and so you want to give yourself a bigger buffer okay so go into it doing pretty well so right now you have the time you know do some good workouts have good nutrition that way if you fall off you don't fall off too far now when the baby's born and you're losing sleep sleep is a priority do not make the mistake of pushing through it with the lack of sleep you will you will hammer not just your testosterone levels but your immune system if you do that so a good workout uh general workout when you're limited on you know time and availability or whatever is you know like a two or three day week full body workout where you're just focusing on uh the main lifts you're just doing the big compound lifts what do your workouts look like right now will so right now i'm in phase about halfway through phase to uh maps power lift excellent all right excellent how's it going for you by the way um 30 or i'm about to be 30 in april no no how's it going for you with the workouts how's your oh sorry um it's going good um so far so good i'm actually transitioning to building a home gym because of how crazy the gyms are going to be now but um it's going good strength is progressing pretty nicely i think so the advice that sal gave gave is exactly how i did it like i really uh i knew that i was going to have to sacrifice some days in the gym i knew that i'd sacrifice some sleep and so i had some pretty good momentum going into uh her pregnancy so i just kind of i tried to push the volume try to be as consistent as i possibly could and his discipline knowing that the inevitable is going to happen that i'm going to have days and i actually the first couple weeks because he's he's so attached to her and i you can't really as a father there's not a lot you can do for the first couple weeks um i still had really good momentum for those first couple weeks it wasn't until i'd say probably weeks three and four did it get really challenging for like me getting to the gym and find and her being able to get to the gym right and and so you know then then my workouts started to look kind of like maps anabolic phase one and then eventually it even got as bad as probably like pre-phase and no doubt like i lost some strength i didn't i don't look as good as i did right before i came in a pregnancy but i mean it's uh we're back in the swing of things i think i've already surpassed where i was uh before that it only took about a month to rebound and get back because i still maintain some training um but my priority became my my wife and child you know and that's really where it should be for you too it's like if you can get in there as a as a new dad and still get you know one or two full body workouts in while you're you know going through all this at the very beginning i think you're i think you're killing it everything you're doing right now is what you're going to kind of carry going forward and i think like you know what you're trying to do in terms of like building your your base of strength and and you know having your intensity up right now is is is a good way to go and then you know really just shifting your mindset once you're in the thick of it because it is going to change everything so you just got to adjust one one more option too will is especially if you have a home gym is to do many workouts uh so great great advice you know like 15 20 minute workouts here and there i did a lot of that yeah two a day or three a day sometimes or one a day sometimes basically going out to your your home gym when you have you know a little bit of time and doing a few sets of an exercise and believe it or not the body especially when it's new the body response really so i love that advice and i don't have the luxury of having the gym in my actual house but the studio is not far from my house and i would do this a lot and because you know he's the the baby's feeding every two hours and napping afterwards and so those little 30 minute hour naps were perfect times for me to get some get a couple exercises in and that's how i look at it is if you if you can do that and you have an at home gym where maybe you can stick to the routine that you're already on but you just break it up in two or three mini workouts throughout the day there's a lot of value to that so i think that's a great strategy also totally congratulations again and thanks for the question well thank you thank you you know that's such a that's a hard one right because it really depends on i mean i'm i'm lucky right like katrina it really handles a lot of the nights and takes the responsibility we have support and so i know that i have a lot more flexibility some dads have to be doing all that stuff hands on yeah so asking him to get up in the middle of the night and and be doing a lot of feedings with with her and then in addition that also be trying to progress your workouts it's a lot to ask somebody it is it's a tough situation that's why i like to say go into it you know really fit because you're gonna lose exactly and it's better to have that buffer all right our next color is steven from missouri hey steven how can we help you with your question hi i was just curious if you had any insight on these antibiotic anabolic diets from these youtube personalities and basically the idea is to create low calorie dense foods using a lot of protein powder and then a lot of added artificial sweeteners and sugars and basically go low calorie on everything it doesn't matter it like if you want bread go with the lowest calorie bread my question is um is this technically sustainable is already like long-term uh health benefits to this at all any risk dangers well okay steven so you have just kind of tripped into the secret of of fitness out of here no bullshit like that that's yeah that is complete and it's funny they're trying to keep that for pocket shit it's what it is it's funny they call it anabolic and then they tell you to go super super low calorie which is going to be catabolic opposite no that's all gimmicks and jargon used to just sell people on you know stupid ideas books or supplements i'm certain they're probably selling something to people anabolic diet look if you're eating in a calorie surplus if your protein intake is relatively high and you also are training your anabolic you're training in a way that your body wants to build muscle congratulations you're you're eating in an anabolic state but aside from that no that's complete not only is it not only that it's bullshit too because you're either anabolic or catabolic always you're one or the other and if you're in a low calorie diet you're cat you're catabolic if you're not eating enough calories and you're in a deficit you're catabolic so the idea that you're cat or you're anabolic when you're in a deficit or eating low calorie is a ridiculous notion in the in the first now the other part of your question was are there any long term i guess detriments to it and the answer is yeah if if your calories are so low that you start to lose lots of muscle the side effect of that the detriment of that is a much slower metabolism and you can lose weight and increase body fat percentage because you've lost so much muscle so to give you an example a person who weighs a hundred pounds who has 10 pounds of body fat on their body is 10 percent body fat if that person loses 10 pounds of muscle their body fat percentage now went up because they still have 10 pounds of body fat on a now 90 pound body so and i've seen this with clients well they'll they'll you know they'll not follow my advice go do some crazy diet i'll test their body fat and they'll lose 15 pounds and low and behold their body fat percentage went up a couple percent and they can't you know figure it out and have to explain to them it's a percentage of your overall body weight you lost muscle so if you want a slower metabolism if you want a flabbier body then i would recommend doing these programs or these nutrition plans if you're trying to get long term sustainable results you want a faster metabolism you want to get leaner build more muscle i would stay as far away from those things as possible makes sense do you think it's pretty damaging to the fitness community um so basically they're preaching hey you can look good but they're not really considering the health aspect of it so people i mean even like me go online see these things they may not understand how bad it is for you yeah 100 i mean that this is the motivation of why we started this i mean that was exactly what all of us saw in our space for so in fact we were guilty of it i mean uh this is the messaging that we would get down from the company it was about selling you know memberships it was about selling supplements and so you know whatever gimmick or thing that we could come together to to sell people on to make more money for the business is much how most people online run their business and it's tough for the consumer you know especially when they use a bunch of jargon that you're unfamiliar with to confuse you into thinking that this is the best idea but that's exactly what motivated the four of us to start mind pump is to counter a lot of this information yeah i would say easily 90 of the information that's put out by the fitness industry at large the diet industry at large and even the wellness industry uh at large a good 90 of it is totally wrong and of that 90 a good chunk is actually dangerous so um there's just so much crap that's out there in this space and like adam said this is exactly why we started mind pump because it was very frustrating training clients and hearing these people come to us and say hey i heard this new thing or i read this book or i saw this ad and i want to do this and i got this new diet and it was friends doing this and i'm like oh my gosh i felt like i was you know i was you know fighting it uphill battle and so how do we reach more people let's start a podcast let's let's talk to people about all this bullshit thank you very much for your question by the way awesome thank you guys thank you yeah how frustrating is that man when you guys would get clients that would come to you and tell you about stuff like this so common we're always having to kind of unpack this and and really like teach people like why it's so wrong it's it's great though i like that i'm you know i'm enjoying these live questions because we you know there's a lot of people that feel that way but don't don't convey that or say that you know they either just get suckered into it and they say who cares i'll just spend my hundred something bucks let me try it out or don't say anything so it's great to have somebody who who would admit or ask questions about this so we can have dialogue because it is you're right sal most the stuff that's floating around especially right now in new years resolution tempting to the momentum super high yeah yeah you want to change quickly right right now and right now they're getting bombarded with ads more than they ever have totally look mind pump is recorded on videos well as audio come find us also on youtube mind pump podcast you can also find all of us on instagram you can find justin at mind pump justin me at mind pump sal adam at mind pump adam and dug the producer at mind pump dug can you breathe or whatever unfortunately you were at the bed too oh yeah that's weird it's gonna come from that doesn't doesn't rub on the inside of your thighs let them breathe it's more free dude but let the boys breathe so here's the deal bro so you guys i'm heavy right now right yeah so my and i like to wear them so now they're like a g string it's a thong i have to fix it all the time now it's what a terrible visual


Yes, welcome to this session on DHS2 as data warehouse, contraimplementation stories. And we have four presentations for this hour, which means we will have to be quite condensed. We'll do it as in other sessions that we do all presentations first, and then we have the questions at the end. But you are of course free to post your questions in the chat or in the community of practice web page throughout the presentations. We have a presentation on Hisp South Africa from Hisp South Africa by Moeti Moposo and Tanya Govender. And we have two presentations from Indonesia, very Adrian and Mohamed Afdal. We will go to the next subject. Thank you. Thank you. It's Tanya and Moeti who are in charge. So, confirm me if you can see, I will start sharing the screen. It's good, we can see. Thank you very much. Thank you. Thank you. Hello and welcome to all those who are here in the whole world. I'm Tanya Govender and with my colleague Moeti Moposo. We are going to do our daily response that shows how we are using DHS2 as a data enterprise with several components to be able to find solutions in human resources for the Ministry of Health. There are three months after the COVID-19 in China. We confirmed the COVID-19 case at us in March 2020. A while later, our president, Seira Maphosa, declared a state of emergency disaster and imposed the lockdown on everyone, preventing people from traveling. So there was a team of COVID-19 who had to better manage the COVID-19 situation in the country so that the country could come out. There were questions about the team that was going to take care of the COVID-19 patients and take the information with the different teams. So we had to identify our specialists, those who are in the intensive care sector, to support the plan. There was the need to know how many equipment we needed and where we were going to manage the equipment. The virus, the number of infected people We had to find a way to know where the infection was. How did we manage it so that the other people who were not yet infected in the health service could continue to go to the service to treat the patients? South Africa received the first dose of the vaccine in February 2021, and we had the priority of vaccinating first the health personnel. So we needed to answer how many vaccines we needed to be able to respond to COVID-19 and see how many vaccines we were able to provide to everyone. To answer this question, I will introduce you to the information system of South Africa's human resources. Through the interoperability system, we were able to take the data from several sources directly. And that's what helped us. So we had to know that our initial approach helped us a lot, including the fact of putting in DHISD the reporting of each event that was taking place. In South Africa, we didn't start using DHISD with COVID-19. We did everything to manage the health problems efficiently. We aligned the health systems on the human resources strategy of South Africa in health. So there was an effective planning for the future needs. And there were also policies for planning, and there were several teams working to bring us to these objectives. We also ensured that everything was done to be able to have optimal governance that allowed us to reach our objectives very easily. The system that supports the health strategy of our country has several components. So here are the components that we present to you. The first component is our registration of health services. So this was developed by our team based on the FHIR registration. The second component is for human resources. This is where we did the aggregation that we inserted and created from DHISD. The third component was created thanks to DHISD, which managed to manage human resources in terms of health. The last component was a personalized application that is currently developed in South Africa, which is based on the planning module of human resources that will be put in place for scenarios and to plan the way we are going to work. The current system is still flexible and it will allow us to add more components to make it more efficient. I will pass the floor to my colleague who is going to talk about our platform. The floor is yours. Thank you. Can I reassure myself that we are listening first? Okay, we are listening. Thank you. That's good. Good evening to everyone. Good morning. Depending on where you are, here is some of the architecture used. Here is the architecture used in our country. There is a lot of data that comes through our primary source that comes from our health personnel and also data from the private sector. Data that often comes under the form of demographic data concerning health personnel. We have put in place a platform that is in charge of two processes. First of all, the fact of managing the data is important for reporting. The preferred way for us is with FHIR, but the DHIS2 system can also receive the data in all types of forms. This capacity is established thanks to the fact that we can transform resources and data in FHIR to be able to manage them better. System at different levels of detail. The data is taken in different repositories. So there is probably the register of data on health for the health personnel. And this is also based on the FHIR platform. Here we see an example of practical resources in the FHIR register. We have tried to recourse them to be able to show them to you. Now, the human resources company aggregates data for the reporting of human resources and it is done with DHIS2. Here, we see the data in DHIS2. We use DHIS2 to analyze our data. Our database of data is also part of the HIRH architecture. So we have to have all the information when it is necessary. In terms of interoperability, we have facilitated, in terms of interoperability, this allowed us to be able to integrate other applications in DHIS2. So we have determined how the employees of the health sector are made to have COVID-19 and determine later who is eligible for vaccination according to the government's decision. The interoperability component allowed us to be able to manage the flow of data as we have seen earlier in what we have presented. This is where we have the development of applications as well. The reporting in the system is a good question. It is done under several formats. So we first have the visualization for aggregated data. It is an example of human resources data put in DHIS2. When you have requests for analysis, we create the database in DHIS2 for the report. We also use BI solutions for the reporting that is done on aggregated data than on other types of data. Currently, we use Power BI to facilitate this. This Diapo shows a report presented in Power BI. We have taken the report in DHIS2, but we can also put it in the other software via the interoperability that we have provided. So as we have the results, we share them on the digital portal. So this portal is a component. It is an application that has been developed by using bubble tech from different sources. The slide that you are looking at now is shown in the portal web. It shows the categories according to age, gender and race. Here we can also see the hierarchy of the health personnel on the left. What DHIS2 is developing is also the planning module that facilitates scenarios and stipulates what are the requirements to achieve our goals. The ministry has put in place this work team to be able to anticipate on future needs. It allows us to have data and to be able to put in place policies in terms of management and investment. Here are some of the architectures of our system. As far as prospects are concerned, we are working with other sources to improve quality. We are working on the DHIS2 planning module, also developing a learning machine to be able to analyze the data we have access to. We are analyzing them to facilitate a better understanding and a better planning. We have also allowed the ministry of health to reach our goals. This is the end of our presentation. We thank you for being with us. If you want to discuss with us, you can use the email that is on the screen. For more understanding, thank you for your kind attention. Thank you. We have gone to the presentation on Indonesia. Let me share our presentation. I'm very capable of doing it. There are some difficulties. You have to share your time. Thank you. We are also very grateful to be able to share our presentation. I and Adrian are now trying to better present our work. I first introduced the city of Jakarta. Jakarta is one of the four provinces of Indonesia. Here is that head population of many regions. Like Indonesia, there is a lot of population covering more than 80 million residents. Here, we are promoting the welfare of employees. The digital workforce today has raised a rather important level in concern. We are not uncertainty organization, internalize and promote to be able to meet strong needs . So as the health department of Jakarta, we have seen that this is not a problem. And there, we are going to make the priority on these data and see how we can do it. With the Jakarta has proven a lot of progress in the implementation of the system of data, as well as the data transfer of COVID-19 and others. We still have problems with the amount of data that is connected to the management of the data. There are always a lot of data that are fragmented, unknown or not used by these units. People ask themselves what data corrects other problems, such as other organizations. So the demand for integration is given by several types of systems that are led to other systems. The process of management of all these resources must be facilitated to make it easy to have an accessible, easy to import, easy to store, easy to analyze. In this case, the Jakarta Department of Health has chosen and has created a platform to integrate different systems as a center of data that we already have. Last month, we had the opportunity to present the protocol of the Jakarta Department of Health as a center of data. So in this case, we have the opportunity to present these modules in our system of data. So the modules of the installation are one of the priorities, because I have also led to several modules that are included in different Jakarta Department of Health. Also, Alex is a member of the Jakarta Department of Health. He is a member of the Jakarta Department of Health and is also a member of the Jakarta Department of Health. He is also a member of the Jakarta Department of Health and is also a member of the Jakarta Department of Health. The process of integration has been easy and easy, and this has been allowed to evaluate the public health system. One of the modules that we built is the management system. My team is the management system, the financial participation system. My team has been following the standardization system coming from the Ministry of Health for two months now. Since its introduction just now, there has never been a major challenge, but we would also like to start out early, because the number of modules that had to be filled, because the number has really been listened to. And this does not have to do with data in a specific way, which often coincided with errors and others. So we have decided, as we have seen in the development of the center of data, the work with the data is expected. So we have to remove everything that is not in the form, to draw a form architecture. So following the standards and reaching the goal, and also the data coming from new units of the new users. There are a few problems with the vaccination of manual systems that are being posed. There are a few problems we have had, that we have encountered before using the module. So in terms of the objectives, we are developing data and this module to accelerate the process of collecting and developing health data, to facilitate the visualization of data and analysis, integration and synchronization of health data. We believe that the advantage of this project is the best collaboration and also the deployment, the availability of data in real time, and we have come from several sources of people, and this is where we can help to put in place a better partnership and a better relationship with people. People are also trying to spend time and time and avoid a lot of problems. Also, the whole community, the HISD team, and the people in this area have given a lot of support, and the whole community and the whole community are supporting this event. Thank you for your time, Jakarta. So, after the speech, I think we will go to the next presentation, before we go to the question table. Thank you very much, Mr. Johan. I will share my screen first. Can you see my screen? Yes, you can see it. Thank you very much for introducing me. The HISD team has already introduced me. I am here to talk about our project, digital implementation for the health system. We want to have a project to help the health system. We have a project to help the health system. We want to have a project that is developing 50 years ago, we want to have a project in the end, also in Nepal. We want to have a general approach for the implementation of digital implementation for the health system. We want to have a general approach for the health system, for the planning and development, for the first stage, for the children, for the nutrition, for the health system. From this point of view, we want to have a project that is at the top level. We want to have a project that is targeted to the health system. We want to have a project that is at the top level. The purpose of the data is to build a system based on the data connection. The purpose of the data is to build a system that is at the top level. First of all, we want to know that the data plays a major role in collaboration, application, etc. We need to be there so that the health system can be integrated with the health risk of the pandemic and also the climate problems in the health system. We also want to give the different groups, the different populations, the different groups that are vulnerable to health risk, the risk of disparity. Apart from this analysis, we need to improve the health system, the accessibility of the data that we need to wait to be able to make a decision and see how often the platform that we are going to take is also going to try to be with the official of the health system, how much we can improve the quality of the data. How much we can collaborate in a way that improves the quality of the data. So, in this context, we are going to place the CHS-2 to respond. So, we are going to include the health system program that we are going to take in the city. So, we are going to start in 2005, after the development of more than 670 indicators in the city, and hopefully, we can be affected by this non-safety test of the health system. So, this program was initially the Ministry of Health. We are going to continue the process. So, the first step was to review the health system and to review the health system. So, we are going to do the same with the health system. So, we are going to do the same with the health system. So, we are going to review that health system in the city. So, we are going to have the healthcare sector. We are going to have the health system in the city and so will the health system. So we are going to have the health system but the health systems We have tried to make sure that in March 2000, we have made an update on how we can put in place around 10 indicators for the safety of each city. In fact, we have had an update on the data collection. So we are going to summarize the information and the data integration. So in the BHK2 platform, we have had to put in place a safety indicator that indicates the safety of the city. That is to say, the indicators such as the traffic, the traffic, the traffic, the border table, the BHK2. Also, at the government level, we have tried to develop a standard, that is to say, a mechanism for sharing and distribution of information in standard, saying the process. So here are our 10 indicators. Last but not least, we are going to put in place a safety indicator that indicates the safety of the city. So this is where we have put in place a safety indicator that indicates the safety of the city for children with elementary school, services for people with disabilities, and also for people with disabilities who suffer from hypertension, diabetes, and so on. So being in France is a critical problem, a problem solved. Of course, in our process, we have a lot of ideas because we are committed to getting people to do their thing without having to take the responsibility of getting them to do more things. Also, especially for people with disabilities who suffer from accommodation and other activities. So, just as to think about how to do the things we are doing, of the association of different concept to be able to improve the system. I think that all that we say thank you very much for your participation. Now, Joanne, we give you the floor. You can start the question-and-answer session. It will be well received by the audience.  Thank you to all the presenters. Questions? No. There are no. Last opportunity to ask a question. All of us will continue. We will continue. You know, additional comments or questions. At least there is a question by Twitter. Thank you all the presenters. Participants who have gathered this session. I wish you a better future. Thank you very much. See you.