When constructing your ideal workout plan and diet, you have to factor the following in. Is it realistic? Ideal has to include realistic because if it's not something you can sustain, if it doesn't work for your lifestyle, something you hate, well, then it's not going to work. You're not going to do it. And then it becomes the worst option. So when you're looking at your workout plan, when you're looking at your diet, at the top of the list of things you must consider, ask yourself the following. Is this realistic for me and be honest? What's the thing that you used to say a subpar program done consistently is superior to the best program done inconsistently? Totally, 100%. Absolutely. I remember, well, let me ask you guys this, when did you figure this out? Because I think this is definitely part of the evolution of a trainer from becoming a trainer to becoming more experienced where you realize this. Do you guys remember when that happened to you? Probably halfway in my career. The first half, I'm just like, it has to be so perfect, I have it all written out. I mean, I would say probably you could take it back to when I used to write everything out completely to the tee and then I would have that and kind of show my client, here we're going to go through all this and then you realize, okay, there's interruptions in the workout. There's people that are in the section I wanted to work out at. There's all these variables that you had to kind of dance around and then eventually you start to learn how to sort of figure this out and then you can do it without having to structure it in that way. It was a long time for me because I know I was stuck in the making the workout as hard and as creative as possible for a long time. Unfortunately, and I still think this is true today, that gym culture kind of creates that environment. Trainers are all kind of competitive with each other. They're competitive with how hard the client got pushed. They're competitive with how unique their programming is or how unique of an exercise or whatever new skill or specialty that they have that they're teaching all their clients. It's unfortunate, but a lot of training clients in the gym is centered around the trainers and not so much the client's ideal needs and it wasn't for a long time that I think that I really start to piece that together and that learning to give them just the right amount that I know that they could stick to it and then build on that versus trying to cripple them. And the personalities too, I forgot to mention because that was a big factor I didn't factor in was like the clients I'd get that were just like would refuse to do certain things and they're just adamant about that. We'd battle about it instead of just working in what I know they would actually adhere to and do consistently and then sort of eventually kind of guide them in the direction I was leading them, but it was like it was so much of like a control thing for me. Yeah, I had three like that I can recall because it's always a learning process. I think if you're a trainer, but there were three like kind of pivotal, excuse me, moments. One was with diet. Do you guys remember when we used to make meal plans for people early days? Print it out. What a waste of time. You would like figure out their total waste of time. The funniest part about that. The funniest part about that. And I think I think I knew. I know where you're going. When we've heard from like, so we use the software Apex used to make. Yes, I know exactly where you're going. And the, and the software was so, you know, basic at that point in time. Like it was such a big deal that you could input all this client's information and then it could like, you know, you would put like the foods they liked. They don't like, and then it would make the meal plan. Yeah, make this meal plan based off of all this information. It was like, oh my God, it was revolutionary back then, but it was so like whack. Super unrealistic. Cause it would be something like this. It would be like three and a half saltine crackers, one half an orange and two slices of American cheese.  You know, and I actually remember for at least a year or two that I gave all my clients diets like that. Wait, my snack is a quarter of an orange and half a table. How does that work? And here's how annoying, cause you look back and it's so annoying. Right. What was I doing? I would tell the client like, well, no, just get an orange, eat a quarter. Save the rest. Coaching them on how to actually measure out your quarter, you know, table spoon. I remember one. Ten almonds. Bro. Yes. I remember I had one client. Specifically. We were trying to hit their fat targets and it gave her like five tablespoons of peanut butter. It's like, I'm going to give you five tablespoons of peanut butter. So ironic too, because you know, and shame on us for not having this awareness as trainers back then is like, when did you ever eat like that? No. I never made my meals and like cut an orange in a third or to eight, only five and a half saltine crackers.  That was the first. Robots. Yeah. That was the first like hint. I remember I did the meal plans. I looked at it and a client's like, who eats like this? And I remember thinking like, yeah, that's true. Like what am I doing? This is not realistic at all. So that was kind of one, you know, hint.  We had this great environment when I was a fitness manager. It's early on. So I'm a kid, right?  I got so and so lose 20 pounds of this stuff. Well, I got so and so. And then one of my older trainers had been doing this for a long time. It's like shaking his head. And I said, what, why are you shaking your head?  He goes, you guys are measuring success wrong. He goes, who, who here raised your hand if your client's been working out consistently for five years. Like nobody raises their hand.  Like, wow. That's true. I said, because I've seen a lot of people lose 20 pounds real fast. Yeah. And then gain it right back. And so that was the other piece. And then the third piece, this was when I became a general manager, one of my mentors. I'll never forget. He was training one of my salespeople and he was doing a tour of the gym. And when you're presenting, you know, gym memberships and fitness, you know, one of the struggles is being able to get really, really communicate effectively to the potential member, getting them to sign up, hire a trainer, do what's going to probably give them the most chance of success, but it costs money. It's not cheap. And I remember this person saying, oh, I can only work out maybe once or twice a week. And I was waiting for this person who was, like I said, a mentor of mine to do the typical thing where you're like, well, you know, you got to make more time and the more time you spend with fitness, the more time you'll make throughout the course, the more energy. And he goes, oh, cool. No problem. And I remember him writing out a plan with one or two days a week. And I'm like, brilliant. And I sat down with them. I'm like, that's brilliant. Like they don't have an objection anymore. Yeah. He goes, Sal, not only do I not have an objection, he goes, but what's the worst possible thing that could happen if she shows up one to two days a week consistently every week? He goes, how many days a week is she working out now?  And he goes, now what's likely to happen if she shows up one to two days a week? I'm like, well, she'll probably eventually come more. So you have to factor this in because if you don't, ideal means nothing. It's not ideal. What you don't do, if you don't do it, it's the worst possible plan. The one you don't do is the one that doesn't work always. It always doesn't work. So you have to ask yourself those questions. You have to be honest because I think everybody does this, right? When they make a goal, especially with fitness, they make a goal and they become all of a sudden they overestimate either their abilities or their commitment and they go, well, yeah, that's it. I'm throwing all the junk food out. We're only going to eat this. I'm going to the gym every day at 5 a.m. It's like, okay, this is not going to work. That's the problem with questions like, what's the best routine for this or what's the fastest way to get that? It's like, even if there is a solid scientific answer to that question, if it's not what's ideal for you, it doesn't even matter. It's irrelevant. And what a trainer or some fitness influencer online tells you like, this is the best for this, this, this and this. And so then you have people that are debating online that, oh, so and so said, this is the best way.  It doesn't matter at all. And you have to factor that part in. It's interesting to me that we know this right now. We've been doing this for a long time, that there's not a lot of trainer certifications that speak to the behavioral aspect of coaching and training. When we learned after doing that for long enough, after all the certifications that all of us have, it's like, yeah, you need to have some basic knowledge around exercise, nutrition, human physiology. Like obviously that's important, right? But once you get that basic foundation, then most of what you speak to and you teach and you train to, if you're going to be successful, is behavioral stuff. 100%. And understanding that every client that you get is unique. And that part of the job is figuring out their behavioral tendencies and then how to work with what you got to show them success. And that if I just throw the science that I learned from my last five national certifications at my end that I'm more likely not to be successful. Yeah, just for trainers and coaches listening and even for people looking to learn how to become consistent. When I figured this out, I went from keeping, and I was a successful trainer in the sense that I could sell more training. I wasn't afraid to talk to people, blah, blah, blah. But I'd say my average client went from being with me for on average six months to when I figured this piece out, they didn't leave. They didn't. I'd have clients would sign up with me and they'd be with me for years and years and years. I had one lady who was with me for nine years. She worked out the same time, same day every single week. And it was this piece right here where I figured out how to make things realistic, how to work and meet the person where they were, how to help push when pushing was necessary, pull back when that was necessary, but make it something that was more of a lifestyle thing because this is what's going to happen. We're going to do it this way and it is not long-term successful and it's very important to understand this if you want to be successful. Such an interesting conundrum that I went through with that. In terms of the type of mentality I had as a trainer try to keep clients and try to get them the best results and it was all driven from me when I shifted that mentality and just really tried to work with them realizing personal responsibility and realizing that this is every step they take, they're taking. They're the one doing the work. And I'm trying to prepare them to be off on their own at the very beginning in terms of empowering them, giving them all of the necessary things to place in front of them to the point where they'd end up going off on their own. Those are the ones that stayed with me for the lifetime versus the other ones that would kind of come and go. You know what's interesting about this. Whenever I talk about this on social media or we do a post that's similar to something like this there's always the same type of people that push back on this. And I know you're laughing because you know exactly the kind of person I'm talking about. It's always the hyper-fitness fanatic obsessed workout person.  That's not how this works. It's like, look, if that's you you live for fitness. Most people don't live for fitness. Most people use fitness to live. There's a very, very big difference. Now this is what you love doing. It's your passion. You want to do this all the time. That's fine. But 99% of the people out there it's not going to be their passion. And if you're going to help them develop a long-term relationship with this it's going to work and improve their lives.  It's not going to work. Okay, so let's throw a curve ball at this discussion. So we're hammering home to this person that how important the behavioral aspect and what's ideal for you, right? So there's somebody listening right now who's like, yeah, I figured that out. What's ideal for me is like I have my girlfriend that I meet Monday, Wednesday, Friday or four days a week at my Orange Theory class that I absolutely love to do. I skip breakfast and lunch because it's easier for me to just avoid eating until that four o'clock window. And I'm so consistent with that. It works well because I meet my girlfriend there always. I just can avoid the food until four o'clock and I eat in this eating window. Yet I'm stalling. I don't have results. I don't understand. And I feel like this is what works best for me. There's a difference between, you guys 100% know this. There's a difference between, you can be empathetic but you also have to be honest. There's a difference between that and like lying. Like if a client came to me and said that, well, I think you know why you're stalling. If you really want to make more progress, here's what needs to happen. It's different than like, no, you're fine. Keep doing it that way. You're stalling because I don't know. You can be honest. I mean, I have clients who told me their goal was lose 30 pounds and it wasn't happening. I was honest about it when we would talk about it but it wasn't like I made them feel like idiots for it. It was like, well, you know what you need to do and when you're ready, we'll do it. And for now we're doing this and let's just stay on this track. And that was okay. You just got to be honest. Yeah. I think this is where the science knowledge and experience comes in, in addition to the behavioral aspect, right? So you figure out that piece of like, oh, like finding something that's ideal and that somebody can do habitually and so they think they find that but then they're going about it in such an inefficient way that they're stalling or not seeing progress anymore. I need to be able to communicate to them so they understand that what's going on in their body and like you have to somewhat understand the science in order to do that, right? Because they're telling you like, hey, behaviorally, I figured this out. Like I never miss my orange theory class, you know, Monday through Friday. I always go and show up. I'm really good about not eating anything. Yeah, now you can make the tweaks. Yeah. And now I can start to explain to them that, okay, well, let's look at what's going on here. Because you're skipping all those meals, you're only feeding your body this much nutrition. You're only getting yourself 50 to 60 grams of protein. Okay? You're only eating 1,300 calories. You know, it's like what's happening, right? And then you're going and doing a high intensity type of class. So think about what we're telling the body right now.  You're going to feed it hardly anything. Even though you're weight training and you think you're sending a signal for the body to build muscle, you're not getting it at the adequate tools to actually build. So there's, we got to find some sort of a happy medium with what it is you love to do that you know you'll, you'll continually do and then also understanding that there's science involved in this. That if you're not feeding the body properly, you're not giving it adequate rest. We're overstressing it. It's not going to respond. Well, you know, it's along those lines that this is important to consider. Because you created a, this is obviously a fictitional example, but the reality is if you work out and train appropriately, which means it's effective for you and efficient, you're more likely to be consistent. Okay? Because it feels good, right? Like the example you gave of that person probably is ignoring a lot of signals. She probably doesn't feel very good. Things aren't working for her. She's forced, she's kind of forcing herself to do certain things we've had clients like that before. But if you do things right, you're also more likely to stick to it because it feels, I hate to use the word effortless, because it's not effortless, but it's effortless in comparison to how many people have experienced working out in the past. This is, I love this one. I would hear this from clients is when we finally do things right, they come to be like, this is weird. I'm losing weight and I feel like I'm not, I'm like working half as hard. I'm like, well, you're not spinning your tires on the dirt. That's the difference. The difference is we're doing this the right way. So that plays a huge role is the effectiveness and efficiency of the plan that you have. Yeah. And I definitely think there's a bit of a difference of what, how we opened up with that type of a client that we're trying to kind of start building a structure and good behaviors, like almost like a beginner where we're kind of learning what their tendencies are, what they've done in the past and like kind of like implementing certain things for them to build upon those better behaviors versus somebody that's coming in that is doing all of this excess work in that example.  So that's where you have to have a real honest conversation is like, this isn't working. Right. And so we can use that energy and that work and all that, all of those behaviors that you think are benefiting you, we could just, you know, change them a bit. So they look different and then this will actually foster a better result. Totally. I mean, that's why I wanted to throw that curveball because I know there's somebody that's thinking that way. You know, another way to sell it along the points that you just made right now too is that, like you think you love doing this because of those few aspects. I meet my girlfriend for lunch. She would go do this and I love the feeling of the high energy with the music and the burns. Like, you know, what if I told you you could eat more food and train less hard and actually see more results? Do you think you would love that as much or more? Right.  It's an enticing thing, right? Yeah. It's like, sure, I say I love all these things, but the reality is if I was able to put less effort in and actually feed my body more and I would actually see more physical change in results, yeah, I think I would probably like that just as much or more. And if you could communicate that to them, that light bulb sometimes will go off like, okay, I'm listening now. What does it look like? A big formula for consistency for what I found with my clients was one, did the results feel adequate in comparison to the effort? In other words, if you start to feel like you're putting way more effort than you're getting back, then you get people not wanting to continue. But if they get results and they can look at their effort and be like, wow, actually the results are better than the effort I'm putting in. That's a great piece of the formula. The second one is can they find some way to enjoy the process? Okay, so what is it that they can enjoy about the process?  It's that people showed up and we had this great environment and I knew it. I was very aware of it and I used it because I'm like, this is helping people be consistent. She likes to show up because she gets to see the same people. Every Monday and Wednesday at 9 a.m., we have a great conversation. There's nothing wrong with that. But for other people, it's you know, I feel less stiff or actually like the music I listen to or the intensity or whatever. So there has to be some level of enjoyment of the process.  Not sometimes, every time. And that means they have to know how to adjust their workouts. So if the person feels tired or stressed, are they avoiding the workouts? Because like, oh, I don't want to do more. Oh man, I'm too tired to do that. Or is it like, oh, I know how to adjust the workout because I feel tired and stressed. And that's going to help me out. When you can figure those three things out, you have the formula for success, long-term consistency and success. So that's part of the program. Maps Starter is 50% off. And then we have a bundle that includes Maps Antibolic and Maps Prime that's called the Starter Bundle. That's also 50% off. If you're interested, click on the link at the top of the description below. All right, back to the show. I want to read you guys something that I read this morning. Funny or serious? Funny. Okay. So part of it made total sense to me. The other half, the second part, I had to think about it. And I have to say, I think it's also true. Okay, so here's the first one. There's two unspoken rules when it comes to strength. Okay, this is the tweet. The first one is you can be a good deadlifter or a good presser, but not both. That makes sense if you think about it. Kind of makes sense. The second one, this one was funny. You can have a great grip or you can have great calves. No exceptions. Okay, so let's talk about these. Wait, wait, wait. Okay, the first one does make sense because the long arm, short arm thing. So let's talk about that first before we get to the second one. Because the second one was where I got stuck and I thought about it. Yeah, you got me stuck on the second one. So the first one, you either pull good or you push good. And this is true because of leverage. Leverage, yeah. Like what makes you good at deadlifting is longer arms, kind of longer torso, strong grip, big hands. What makes you good at pressing the leverage is shorter arms, barrel kind of body. So it's all about leverage, right? So if you're exceptional at bench pressing, you're probably not great at deadlifting and vice versa. So that's a leverage thing. Everybody knows that. The second one's weird though. Think about all the people you know with really strong grips. Think of their calves. And then think about people with genetically amazing calves and then think of their grips. Every time I think of somebody, I'm like, I think that's true, dude. That's so weird. Yeah, but is that just a bias that you have? Because I can't... I don't know, I don't know. Your point you're making with the deadlift is very obvious. That makes sense. That's all leverage and action. But I can't connect. Because I would fall into a category. So at one point I had an incredible grip strength. You got great grip strength. And I have terrible calves. That's right. I'm a grip guy too. Oh, so you're saying... Either one or the other calves. Oh, if you have good grip. Oh, interesting. Either you have a good grip and small calves or you have great calves. Well, so the guy with the... So I picture... Okay, so maybe this is the direction you're going.  I do. I don't know why. When I think of like the most massive like genetic calves, like necessarily I do a lot of work to get those just great big calves. I think of like short fat stubby fingers too. Well, I mean, look, you and I are grip guys. Our calves aren't that great. Justin's got great calves. His grip is not as strong as... I mean, strong grip, not as strong as ours. So I was thinking... And I thought about all the people I know in my life. I'm a presser. I'm not a puller. And you're also a presser and not a puller. Yeah, that's weird. I know. That falls in line though on both of those. That's the point of that. If you're a good presser, you're not as good of a puller.  Like, are you... Who tweeted that? Who did you see tweet that? It's been going viral. People are sharing it all over the place. Yeah, because think of like... I don't know.  Like, I don't know. Because of the mail carriers, they got the crazy calves and then... I don't know about their... All they got grip is paper. They got like... Yeah. All their grip envelopes, papers.  Whatever you're emphasizing the most on like a consistent basis. Yeah, I'm also thinking leverage there too though, right? Because like, part of having a strong grip is also having big... Some of the big, long fingers and hands can have a stronger grip. That's just leverage. But is there like a correlation between that and like smaller calves? I don't know. I thought it was funny though because I thought about people and I'm like, that person makes sense. Yeah, I'm trying to think in... Like somebody that has amazing calves and has a really strong grip. It's kind of like... It might hold true. Yeah, I guess. I don't know.  I'm gonna totally pay attention now though when I see people. You test them? Yeah, dude. Look at their calves. I'm all working on my grip. Like every day.  Hey man, I tried with the calves here. I don't know. But the benching and the pulling or the pressing and the pulling. That's obvious. Yeah. And this is a good thing to talk about too because, you know, especially when I was a kid, I would look at one person versus another. That person's got more muscle. Why aren't they as strong as that person? And vice versa. A lot of things play into strength. One of them's muscle. Another one, this is a big one is leverage. Oh yeah. Leverage plays a huge role. Who said it? Archimedes, if you could, with enough leverage, you could move the world. Yeah, with enough pulleys. Yeah. Yeah. I mean, that's just a fact. We talk about something like deadlifting, which is very much so a leverage exercise. All of them are. Yeah, if you have super long arms, it's very advantageous for deadlifting and not so much for squatting, right? Or if you have long limbs and then you're a squatter, it's not ideal or a bencher. It's not ideal. There's also leverage with muscle attachments. So think of it this way, right? Right. Like think of where the pec attaches at the humerus. If the pec attaches lower on the humerus, well now you got more leverage. And that also could give you just a little bit of advantage. Yeah. I mean, a little bit goes a long way when you're looking at a lever. Like think of holding a broomstick from the very end and move your hand forward just a couple inches. Well, don't you think that's what, this is what makes the outliers, right? Yes. The guy who benches a thousand pounds. Totally. Crazy is not only does he have short arms, but then he has a longer insertion, a pec insertion than the average person who's short like that. So he gets the benefits of kind of both, right? Yeah. And then you have the central nervous system. It's ability to fire with force can be trained. But there also is a, I'm sure there's also a genetic component there, right? See, that's kind of like the way my brain's going to figure out the calf and the drip thing. Because it's like, maybe the, you know, the priority is a central nervous system is either going to shuttle more. One way or the other? Yeah. You have one or the other, right? It's what it is. Opposite ends.  I'm like, is it bigger? I think so. Your brain's like prioritized, prioritized. It was pruning neurons from your calves. Disconnect the calves. You don't need those. This guy's, we need strong abs with this guy. Pure speculation. I love this though, because when I was a kid, I didn't fully get it, you know, in the gym because you'd see some dudes lifting. You're like, how does that happen? What's going on or whatever? And then I remember, we talked about this guy recently, Anthony Clark, he passed away, but he was a power lifter. I think one of the first men to bench press 700 pounds. And I remember looking at a picture of him. I was like 16 years old. I used to subscribe to Powerlifting magazine, I think it was called.  He's got a big old wide body. I said, well, yeah, he's got four inch. Yeah, dude, he can bench hella more because he's got way better leverage. For sure. I know it's a good thing to consider too because people compare themselves against other people. And I mean, unless you're twins, it's not fair. It's totally not fair. It's pretty rare that you see somebody who's like, like an incredible pusher and a puller. Almost everybody has got one of them that they have. I mean, again, this becomes more evident. The more extreme you are in a particular. So if you have like an exceptional deadlift, then I guess the offset with the bench is going to be even bigger. And somebody's going to just, you know, general kind of overall with the strength and stuff. But anyway, I thought that was hilarious. Adam, did you know, you have to know this. You have all of us. You got to have, you got to know this. That's here. Do you know the FedEx story? The guy who founded FedEx and how they almost went under and how he pulled himself out. I do know this story, but I can't think of it right now. I'm going to pull it up. Okay, okay. I just read it and I'm like, this is great. It's a great story. Let me, dude. Bro, it's hilarious. Do we not talk about this? Do you get early mind pump days? I don't know. I'm like, this is a story that we talked about a long time ago. Yeah. Give it to me and see if I can finish the story. This is literally what you should not do if you're an entrepreneur and your business is about to go under. But it's also pretty awesome to read. Yeah, he did something cool. Come on. So I'll read, in 1973, FedEx had $5,000 in the bank and a $24,000 fuel bill. So the founder, Fred Smith, he couldn't get a loan fast enough. So here's what he did. He took his five grand to Vegas. Oh, yeah. Yeah, yeah, yeah. He won $27,000 playing back to there. $27,000 playing Blackjack. That's always the joke, right? I've heard people in that situation, I'm just gonna go to Vegas. He does it. He won $27,000, came back and now FedEx is... And then it took off from there. And it took off, dude. Yeah, yeah, yeah. Now I think the... The bulls. I do remember that. I think I brought that story up years ago because that's an old story. That's crazy. Obviously, old story. And I had a trainer who worked for me that worked for FedEx and I think that's actually how I found that story out from the... Like originally, because I know I knew that story and I thought it was crazy. Now imagine if you're his friend and he tells you, he's like, dude, my business is tanking. I'm just gonna take my money go to Vegas. He'd be like, what are you doing?  Irresponsible. Yeah. I mean, he comes back. I won $27,000. You're the man.  I know that's like one of the... Like when you read the... I'm sure way more fails than success.  In all casinos. And I know if you read the whole thing in there, it's like one of the things is like, do not gamble to pay your bills or whatever like that. It's actually on the thing. You guys know anybody that's made a fortune gambling? Like legit? Well, I've met several professional gamblers. When I would gamble... What do they play? It's always poker, right? Yeah. Pokers, yeah. Yeah, because well, not always. There's no professional slot player. But most... Slot machine player. Yeah, I've never met a... I don't know if that even exists. Is that really a thing? Because there's legitimate strategy involved in old lady and poker, right? Yeah. There's legitimate strategy in that. Yeah, because you can be good. Yeah. It's not just chance. And when I've actually sat and talked with them, like the... And I've learned a lot sitting and watching professional poker players. And the one thing that I have put together that's most common is patience. Is you have to have unbelievable patience. You have to be able to...  Yeah, you just... So I mean, I don't know how you know... If you know how Texas Holden works or like that, but you only got to put money in to see your cards if you're the front two... So there's a table of nine people. Big or small blind. Yeah, if you're the big or small blind, you have to put money to see your cards. Everybody else gets to see their cards without actually risking any money. So if you play statistically, like only when I have a good cards, Ace, King, a pair above whatever, suited and numbers close, like there's a whole host of like what would be considered percentage-wise, or statistically a good hand, you fold all the rest. And then you add in the other element, which is learning to work and play the table and the players and patiently waiting for the guys that are the... What are they called? The sucker, you know?  It's really the impatient one and on the table, for the most part, they're like all like shark'em. Yeah, and I figured that out. And I've had times where, you know, I've like stopped to it and been really good and disciplined, but you could be easily sitting there for like hours, not getting to play a hand, and you're just folding and folding and folding. And wait a minute, hours sitting at a table and not actually getting to play at all. So you know some people that did this what they do for a living? That's what you call professional poker player. Oh yeah. If you go and they did okay? Yeah, make good money. Wow. Oh yeah, make really good money. If you're... I mean, I don't think you should be able to consider yourself a professional poker player unless you can make a living off of actually doing it.    You're not the professional player. Yeah, and that's just it. They will, they come in and I've talked to them. They would tell me things like this. Like, so here's some strategies. They intentionally will hit the tables. I've literally like gambled 24 hours like through the night, like multiple times before playing poker and stuff. And so I get a chance to meet. And all the pros come in. They show up around like midnight or one. They're waiting for all the drunk people. They're all fatigued. They're waiting for all the clubs to close and the drunks to come out and just like, you know... They'll wait their money. Yeah, willy-nilly throw them. They want to be the table for like an hour or so before to kind of work it, getting their flow and get warmed up, see how the cards are flowing their way and stuff like that. And they're just patiently waiting for all those sucker bets to come sit in. And then they have rules. Like, once I make X amount of money for a night, I walk away, no matter what. No matter how hot I am at that time with that, I have a rule. The psychology of a professional gambler has to be unique, right? Because I'm sure there's... Overall throughout the year, if you're good, you come out positive. But there's got to be periods of time within that year where you're down, but you got to be okay and calm and not panic and try to compensate type of deal. I would imagine. Yeah, no. I mean, I've shared this with my sports gambling before. I have rules and strategies towards betting.  So if I'm betting, let's say, just for the analogy reasons, let's say $100 and I lose, I got to be willing the next bet to go to $200. When I lose again, I got to be willing to go to $400. When I lose again, I got to be willing to go $800. When I lose $800, I got to be willing to go to $1,600. So every... And I'm sticking to my rules on what I'm betting on. Like, statistically, if I'm constantly doubling what I'm willing to risk, and I finally hit, let's say it takes three of those wrong guesses and by the fourth one I finally hit, well, that makes up for... Yeah, you could be down tons of money. Yeah, you might have to be able to go... You have to be able to go down a certain amount, which is why too, I think, when you play games like Craps... The fear gets... ...based off the... And I know there's books on this, right? So like, based off of what the minimum table bet is, there's a certain amount of money that you should come in with. And I used to tell my friends that we're kind of like casual gamblers with like Craps when we'd be playing together and be like, bro, you're so crazy. You come in with like $5,000 at this table. I've only got like... I only want to gamble a couple hundred dollars. I'm like, you're going to lose that because you have to be willing to take the losses. You got to be willing to go down... Get that room. Yeah, because when the minimum bet is $25 and you come in with $150, the odds of you... I mean, then you're banking on... As soon as I get there, I'm going to get some sort of a hot streak. You need so many turns. Yeah, you're not waiting for the ebb and flow, the natural ebb and flow of the game. You have to have enough... You have to be able to go deep enough to go through the downturn and the valley in order to ride the wave up or the peak.  There's a mathematical formula to like how much you should come into a minimum table bet in order to be able to do that. Well, since we're talking about gambling, this would be an easy transition. Do you guys know about the cocaine that was found in the White House? Yeah, yeah. Who's responsible now? I mean, what's the latest? I mean, it's just... So, this is so funny. They ended the investigation because they couldn't figure out who it was. We can't check the cameras. It's such a mystery. Can I just say something? Bullshit, dude. Okay, name a building with more surveillance than the White House. Okay.    We don't want everybody getting in trouble.  Here you go, take it, don't lose it again. Definitely. I mean, this is hilarious. This is like when Epstein, you know, he died and everybody's like, what happened? This is such a mystery. This is one of the most... I bet they have cameras in there. I could tell you how many times you farted. And they can't see who left cocaine in an area where people, this is crazy. Is there a statistic, Andrew Doug, on what percentage of politicians do drugs? How would you know? I mean, it would be like self-reported. So that would triple that number then? No, no politician, while there a politician is going to share that, but I'm sure there's been plenty of like biographies that have been put out later on where someone talked about stuff. I don't think, I think it's an estimation, but I don't know. What do you got, Doug? You know, it says many prominent politicians have turned to drugs or alcohol as stress management mechanisms. There's 10 politicians linked to cocaine, but... I mean, I would speculate that that's, like when you think of professional sports, politicians like actor, Hollywood actors and actresses, I would think that politicians would be right up there with some of the highest drug abuse. Of course. I wouldn't be surprised. Everything from trying to manage stress to trying to sleep. And just access. Access to, I mean... I think politicians are up there for any bad habit. Or just bad humor. I just don't think they're the best of the best. I don't think they have great moral character. No, no. Let's just put it that way. There's very few. They may exist, but for me, I remain skeptical now even more. I used to get into that argument with Brendan when Brendan and I would talk with that. He would try and say to me that there's like, I would be like, dude, wait, there are no politicians that like, or are coming into this like with like, they did not become a politician to... The angels don't get elected. Yeah, to do good for the world. Like you just got closed on whatever they're selling you, bro. Of course. That's what I would say. When you're in the business of trying to make everybody like you. And you're good at it. You're not going to be honest. And you're good at it, right? You're good at it. Like you just got sold. That's all it is. I mean, they wouldn't be a successful politician if they weren't good at convincing people that they're not. A professional manipulator. Yeah, exactly. That's it. Exactly what you are. And that's why they say that politicians are just actors that weren't good enough, good looking enough to make it in Hollywood. You never heard that? No, I'm not. 100% true. There's a lot of examples of that, right? At the highest level of actors that make it into the office, right? Even Zelinsky was an actor. It is. So this cracks me up because it reminds me of when... It's like self-investigation. Like the FBI investigated themselves and found no wrongdoing. The IRS checked on themselves and it looks like everything they're doing is perfect. All right, dude. Like who's investigating this cocaine in the White House? The people in the White House? Right. It was like when you got to correct your own homework, you know what I'm saying? Yeah. Remember those days? Yeah. All right, guys, grade your own test. Looks like I got an A+. Do you guys remember that when you had to grade your own test? Did you always give yourself like one or two wrongs to make it realistic? Of course, everybody did. Everybody. Who did it, you know what I'm saying? And then you get... And you're really smart when you know what teachers do that all the time. You're like, I'm not going to fill in the answer. I'll just wait until I'm having to correct it and then I'll fill in some of the answers then. Have you seen like the... I don't know if it's the Senate or like the House of Representatives. They're basically grilling a lot of FBI right now. Like in their... It's funny to me because it just looks like it's for public display, you know? And it's like, oh, we're keeping them accountable. But like all they're doing is like, yeah, I'm not aware of that or like I can't comment on that. And that's like all the answers you're going to get, right? And then it's your senator just throwing all these like, you know, haymakers at them and trying to sound like we're really getting them. And it's all just like, it's like flagellation is what it reminds me of. But it's not real. But it's not real. Here's what I... There's no consequences. I'll tell you what I think. I think this very strongly I would bet money on it but after September 11th, they passed laws, I mean explicitly, where the government can... and does, it's been established, record every piece of electronic communication. They can go through emails. They can go through your searches. They could... All that stuff without judge, trial or jury. So no warrant. They could do all that. Now, once that passed, I remember I was talking with a client of mine and we were talking about this and he goes, you know what's going to happen with this? I said, what? They're going to collect everything on all these politicians and now they're going to be able to get them to do whatever they want. Because it's going to be very easy for them to be like, you sure? Because I got this, I got that. You sure about it? You don't want it? And so it becomes the ultimate tool for manipulation because they have all the data. And think about it, if they followed anybody around and recorded everything, they could put something together for pretty much anybody, especially if you're a politician. For sure. You know? So I know. Along the lines of tools and manipulating that type of stuff, I actually wanted to ask all three of you this because you all have teenagers, right? Have you, do you guys talk to them or ask them like what's happening with like school with like chat, GPT and stuff like that? Like are they, do your kids talk about it or bring it up to you? Or do you hear anything? My oldest is, huh? So you do hear it? Yeah. So I talked to him about that and like, he knows of like some friends that have tried to turn in homework using it. And I mean, sometimes they might get away with things, but then the teacher goes back over it and then they bring it up and they'll bring them in, they'll talk. So they're, I think at least the teachers are pretty aware of like the usage of it. And like, and so sometimes they'll actually take like some of those questions that they're trying to answer or like, like create like a paper out of and they'll do it themselves and then check and they'll get like a very similar result. So then it's like a red flag. It's happening a lot in colleges, but the college students are smarter about how they prompt it and also put it, put it forward. They'll change it enough. So that's what I'm hearing. So I know of somebody who did. Yeah. At that level, I'm sure it's hard to detect. I know somebody who did the last half of their homework for a particular class, almost all through chat GBT and got a great grade and nobody knew. Really? Yeah. Wow. Does Bree say anything? She doesn't really talk about it. I do think kids are trying to use it. They have to be. We're like a bunch of old funny dutties and we use it. You got to know that they're like, they're super privy to all that stuff, right? Yeah.   You know, I was like, you know when you could like save and store formulas? Yeah. I'm like, I figured that out the first time. That's what I mean. When you're a kid like that, you're normally way ahead of us on stuff like that. Like as soon as that stuff hit the market, I bet they were already playing. That's why I was wondering like how much your kids are like divulging and like how much of them are actually like already using it and not telling you. Like if you notice any of that stuff, like, Right. Because I felt like when it first hit, we were talking about it a lot and there was like all this like, oh, what are we going to do? And teachers are now going to back to pencil and writing in person and all this stuff like that. Like getting rid of the print, the printing out. Like, but then it kind of went silent. I haven't heard. But yet I'm seeing it progress even more. So from my perspective of using it, it's getting better and better and more usage. And I'm seeing more, more application for it. So I got to think. This reminds me of like the Olympic committee trying to catch athletes who are, you know, Yeah, it's like they first have to figure out what people are using before they get test for it. Yeah. And then it's always like cat and mouse. Yeah. I mean, do you guys remember? It's going to continue to be that way.  Obviously it was this was back analog, right? Analog days. But I remember, you know, I had friends who would cheat. They would write. They would write the answers on the bottom of their shoe. Add another buddy. Yeah. They figured out the clear pens. You know, the pens with like the clear casing or whatever. He figured out how to write really, really small on a piece of paper, roll it up and put it in the pen. And so you can literally look at it and then the pen. That's hilarious. Magnified it a little bit because of the plastic. That's brilliant. You deserve a good grant. Yeah. I've seen a guy write all his answers as like sunglasses. And I'm like, I can't believe the teacher didn't tell him to take sunglasses off. Yeah. Yeah, that's ridiculous. I feel like if it's a really good one and I was a teacher and I kind of be like, you know what, I'm not going to say anything about that. That was pretty good. Right.  You're going to do okay. You know, you're going to be all right. That creep. You're going to be a politician outside the box like that. You're going to be all right. I'm going to tell you guys about the one politician they're making. The one attempt they ever did at cheating when I was in school. The one attempt I did, I wrote, it's like an idiot, right? Because I was like, oh, I'm going to write the formula on the palm of my hand. Yeah. So I wrote it on the palm of my hand. And then the test comes and I'm nervous because I'm cheating. So my head's sweaty. And I open my head and it's like, oh, I can't even cheat, right? I was trying to figure out what I wrote. I couldn't read half of it. Oh man. It was all smug. I mean, so I have almost 100% moved away from Google and use chat GBT. Oh, really? Yeah. It took me a little bit of practice. Right.  It's like right away when I go to open up the website for chat GBT opens up now. And so I've just trained myself when I think I'm going to go Google search something. I'm like, wait a second. How would I prompt chat GBT to get me what I'm looking for? And it's better. I should start doing that. Yeah. I've used it a few times just to see what it would do. And then that was it. Like I abandoned it. Well, you know what Google's turned into like such an ad machine that when you Google search a topic or something, whatever, what you want to learn or read about, I have to first like scroll down the first 10 because the first 10 are all paid. They're paid to be up that. And then I'm looking for the highest one that's not paid. And then I have to read it to see if it aligns with exactly what I'm asking. And sometimes it's the second or the third one. And so, but chat GBT goes right to what I want. You hear about the guy he took, because I guess there's what are they called plugins where you could you could like modify or whatever. He made something and it's publicly available through chat GBT where you could take a picture of anybody and a little bit of the recording of their voice. So in guys apparently are doing this with women. They'll take a picture of them recording of their voice a little bit. And then it makes you an AI girlfriend. So now it's, you know, the person how creepy that you to be. Yeah.  And he demonstrated it with his own girlfriend. Do you understand like how dangerous this is to society like to do stuff like that? Bro, that's weird. Yeah. That's super creepy. It's way super creepy. It's creepy and scary in the fact that like we already look at the where we're heading with like the pornography and erectile dysfunction and boys like just locking themselves in the room like now they can basically build a digital version of the girl that they've been masturbating to for the last three years. Like it's that's like that talks to them and makes them extra bros is real bad. I know this is like every parent's going to have to take the doors off of their kids like door off their bedrooms now. It's like wizardry if you think about it. I used to cut somebody's hair.  What was that movie? Weird science. Yeah. It is weird science, dude. It's full circle. Yeah. Every by the way, every teenage boy's dream is to be able to create his own girlfriend. Yeah, sure. One like that. Now we made it real. This is not a good idea, everybody. It's a terrible idea. So a terrible version of the AI. So you saw the what's his name that had the song that came out, Drake. Yeah. Yeah. AI and the combo and the mashup. So they did a terrible. I'm like, oh, no, there's this potential, right? So they had Johnny Cash and singing Barbie girl. Oh, come on. What? Yes, dude. And I'm like, oh, and it was like. Was it good? No, but it like it was awful, but it was like literally sounded like his voice and he he did it to I don't know if it was Walk the Line, but it was one of those songs. Speaking of Barbie, so you know Barbie the movies out, right? Yeah. What's her name? What's the girl's name that played Margot Robbie plays Barbie? Yeah. Did you guys see what went viral on Twitter? No. So some dude, I don't know. Some guy got on there.  He gets on there and he posts a picture of her and apparently there's a picture of her with no makeup or whatever. And he goes, she's mid at best. I don't know if you guys know what the term mid means. Yeah. Mid is like a slight like you're not hot. You're like average. Yeah. Margot Robbie. Margot Robbie. Okay. And it created this huge uproar because all these dudes were on there agreeing. Oh, yeah.  So hard, bro. These are guys trying so hard for yourself. Yeah.  I can't. It's so and so you got all these women defending you're like, she's like, what are you talking about? She's super hot. I'm like, why are we arguing with this?  I mean now you don't can't lie. I shared that. Well, they're just the things that were happening right now in the younger generation with to for Tik Tok and just to go viral stuff is like, I showed you guys that that clip. I think Andrew was telling me that this has been a thing that's been going on for a while. I've never seen anybody do this. But like, you know, this older dude probably in his 50s or like that is sitting listening to music on his phone or he's got his headphones in and the kid walks over and just snips it. I know. And just and he's recording it for Tik Tok. Those kind of videos made me so angry. So mad. Why? And just getting away with it.   Oh man.  You want like, I want him to get his ASP. I had another AI thing I wanted to ask you. But before we do, what are our partners today? Well, no, actually let me go there for a second. I just pulled up a study. We're going to be talking about Ned, which is our hemp oil company. But I pulled up a study. I think this is a pretty groundbreaking study. In the world of cannabinoids. So we used to think for a long time. And it's, I think a lot of people still think this that the THC CBD other cannabinoid content really is what determines whether or not somebody likes a strain or not. In the study, they found that that didn't make that big of a difference at all. What made the difference was terpenes. Interesting. Is that because that causes the flavor and the smell and all that more? Is that why? The combination of terpenes with cannabinoids seems to be what makes a strain feel sluggish, energetic, anxious. Oh, so not just feeling. It's other things, too. Yeah. Like the effects, the terpenes. They provide different characteristics. Yeah.  And they think it's the THC and this and that. They're like, no, no, it's the terpenes. So that's wild because that's been marketed the opposite for so long. Forever. If you go to any cannabis you know, you have, if it's high indica, they push it on the sleep. You know what I'm saying? If it's low, low, then it's going to be this. Or if it's a hybrid, it's like they've been marketing. It's supposed to be balanced. Yeah, yeah. Interesting.  No, are there, okay, so along those lines, are there more, are there some parallels though that, you know, typically if it's high indica, it has these types of terpenes in it therefore. So it does a lot. I don't read that in the study, but I would assume so. Yeah, I would imagine it's somewhat of lines that would have been thrown out a long time ago, right? Exactly. Because there's got to be some truth to higher indica. They're just doing the wrong correlation. I would, I agree with that, but so what this points to is the, the, you want the whole plant for the effect.  It's the whole plant. You got the terpenes in there. You have all the cannabinoids, all of it together. And this is probably why the, the feedback we get is, I've never felt a CBD product before. This one I feel, it's all those things. It's, you know, it's interesting that you say this because it's like, can you think of a, anything found in nature that is healthier and better for us, isolated and concentrated or taken out from something and then the whole version of it is not, would not be healthier and better for us. I can't think of anything. It's already balanced in the plant. Yeah. Yeah. There's a lot of, there's a lot of examples of that. Sugar is a good one. Find sugar in nature, usually paired with fiber. Yeah. Usually paired with fiber. You almost never find. Slow down the digestive process. Sugar itself is a, No, I brought the, now that analogy up before, if you were to, if you were to eat the amount of sugar and sugar cane that is compared to what's in a soda, right? So the same amount of sugar that's in a soda in its natural form in sugar cane, it's like six to eight feet of sugar cane. Yeah. One, the amount of calories you would burn chewing that would probably cancel out. The fiber. Yeah. The amount of fiber that you get like it would negate it. I like it when people bring up honey, because it's like, well, what about honey? Honey's a pure sugar source. You got to get through bees, homie. It doesn't come like that. The bees need it because you know, they have to move rapidly all day long. Like, so that was the other thing is like hummingbirds and do like, and there's like sugar, you know, that instant hit because of their acceleration. But it's in short spurts. It's like all these sprints. Yeah. Think about how that all kind of pairs. And to address honey different too. Like we don't find, we don't find honey the way it was found in nature either. Like we actually put them in a box and we forced them to create all these honeycomb so we can get in bulk. And you actually buy a jar of honey. Yeah. If you were to go knock it off a tree somewhere and that you wouldn't find nearly as much actual honey inside there. What they typically do is eat the honeycomb. You got to climb some tree. Yeah.  We manipulated all fruit to produce these like bigger, you know, more fructose like, you know, driven type of product. But it was like always like smaller, more bitter, a lot more fiber. Yeah.  But in nature, it's typically found in things that balance things out. And the cannabinoids are like this in the hemp plant. If you just take CBD, studies will show this, CBD by itself has some effects. CBD in combination with other cannabinoids and terpenes found in the hemp plant. Now you see, they call it the entourage effect. Now you see the anti-inflammatory effects are more, are pronounced. The health effects are more pronounced. The sleep effects are more pronounced. All the things that like for example, CBD is supposed to do. Well, now back to the AI conversation. And it aligns with us talking about food and nutrition too. Because have you guys seen the new AI tool to actually look at food and be able to calculate everything? No. Yeah, yeah. That's cool. Yeah, yeah. So that's going to be What do you mean like a picture and that's it? Yes. And now be able to macros, calories, everything. So that's, I forget the name of the, the maybe nutrition coaches can look up. AI tool that can calculate. That's easy. But that, that have become really, really good and, and relatively accurate to your calorie expenditure what you're doing. And then now to be able to potentially just like screen shot. You can, you pair that software together and like, we're really close to getting to this thing where you're like real time can look down at your phone and be like, oh, I'm plus 500 calories right now. You know what I'm saying? Oh, I'm down 250. Like real time be able to see where you're, You're yourself with the perfect dose. Yeah. You know, like protein for the day or you're on track to hit your, like we're, I mean, that's here. That's like right around the corner. Are you going to be able to get one of these tools that is tracking all your stuff real time? You're able to just simply screen, take a picture of the food you're about to consume. And then it actually calculate all of it. Oh, there it is. Single photo calorie tracking. It's called snap calorie. Yeah. So it uses AI to estimate the caloric content of food from photos. Wow. It's going to get even more, isn't it's going to get even more. Yeah. You know where it's at right now? Like in a year's time, this thing is going to be not only even more accurate macro breakdown. And then you're going to be able to. At some point, and this is where like the nerd in me gets excited at some point, you'll have a device that's taking your bodies. It's measuring things from your body. And then it's telling you what is probably the best thing to eat and how your body's reacting.  Have a little bit of that. We're noticing this marker going up, this marker going down. Literally, it'll tell you on a day-by-day, minute-by-minute basis, water, food, macros, based off of goals. Here's the hot take on that. Here's the hot take on that. We're going to, we're right around the corner from all that. And we're going to be fatter. Probably.  Isn't that wild?  It's. Stop nagging me. Literally, chew on that for a minute. Like we, it's going to be that awesome, that accurate, that like, that simple to know why you are not in shape or you are, or why you're losing body fat or you're not, or you're, we're going to know, like there's no going to be long, pretty too, pretty precise, right? So, so here's, we're going to be fatter. So there was, this was a while ago. Adam finally pessimistic. Finally. So, so I'm not, this is just me spitballing here, but there's, they already have this technology. This was something they had maybe a few years ago where they could do something to your tongue with an electric current and make foods and create salty, sweet, like sensations. Yeah. Okay. So now you got the average enjoy the food, but it's not providing those that's right.  You'll take a bite of the vegetable.  Bacon, you know, whatever. I mean, that would be cool science.  Now, now imagine if we do get to that place, that science, like that might, of course, there probably will be some, you know what, you're spot on. Let's go conspiracy theory now. Yeah. Ready for this?  You'll be happy about it. Oh yeah. You'll own nothing. You'll eat bugs. Like what else? Here comes your box of government allotted nutrition, you know, carbon neutral. What an interesting speculation though. What an interesting speculation though on your part, Justin, like yes, we're not far from like that being like a potential reality. Like, could you imagine like actually making your broccoli taste like chocolate chip cookies, but then what is that going to do for things like serotonin and all the other things that are affected when you get these, these pleasure signals from eating those pleasurable type of foods?  Right? So what could, what there's always like some negative outcome that you don't foresee that happens. Are we going to get to the point where you're going to be able to push a button to make yourself like all of a sudden have fuzzy feelings for your partner again or whatever? Like, oh man, I really, I like you again. Cool. Let's be, yeah, let's be awesome. I don't know, man. It's going to be a weird future where we can manipulate ourselves. But I think each time we do we're going to realize that there's a other side. Yeah, it's like a never ending. Yeah.  I don't, that's what I think at least. Yeah. Do you, add commercial right here, right? Because we have this today anyways and I actually have been meaning to ask you guys because it's still very consistent for us at our house is Max eats magic spoon almost every day, but he eats it dry. So I don't know if like you guys as kids are consistently using it or not. Dry cereal eaters too, which freaks me out. Like, I don't understand. I was never that. I was always like all the milk, like let's put it in there. Never been a dry cereal eater. I was dry cereal eater. You were? Yeah. What about you, Doug? Sometimes. Really? But I do prefer milk. Yeah. I've never been a dry cereal eater and Max. Some dry, some cereals are delicious. I've never been like that. That's a snack. I'm not a fan of that. Bro, he's eating high protein. No, that's I mean, I'm very pro that like that because what I don't like. So his if it's not that, then he'll go to like waffle. He loves waffles, right? So that's been like his. We have these like gluten free higher protein waffles, which is, I guess, a lesser evil.  So I'm not a fan of him. And he's not a huge fan of eggs and stuff like that. And, you know, in Katrina's defense of in the morning in a hurry and stuff like that. The other way, Magispoon is everywhere. Yeah. Everywhere. Everywhere. I was in Nob Hill and it was just where we go all the time, just grocery store. I didn't realize they were like on the shelves. I think they're it's so I remember when they hit Target and that was a big deal and then I think Walmart was next. But I mean, I was up in a truckie grocery stop and it like Save Mart or something. And that's insane. It's in pretty much every major grocery store. What that tells me is that people are valuing protein intake enough to spend the money on a box of Magic Spoon, but also that it tastes good enough to win over the average person. Otherwise it wouldn't be in these major, you know, outlets. It wouldn't be competing.  We could have been rich. That's what it tells me. I wish we were in a place and we were in sight. Yeah.  We just didn't have the money at the time when we first started talking to the Magic Spoon.  They have to, right? I mean, that's the mood with that. You know, it's so funny to me, it's like how terrible like the box, the boxes are so like cheesy, like the cart. I like them. I feel like really? Yeah, they look like somebody on mushrooms made them. Totally. It reminds me of the old Twix and Toucan Sam and all that kind of. So they're trying to kind of I don't think they're that good. I think they're terrible. I love them. I would love to find out. The box would get my attention.  That's too far, bro.  So okay, I'll give you, I'll give you that, that maybe that was like this great strategy was like instead of looking like every other cereal box, it does have kind of, I think when I look at the cereal aisle, they all do have a kind of similar look and Magistrin does not look like, like any of them. In my opinion, I used to like, I used to like cereal boxes that, because when I was a kid, games, yes, you never had, you didn't have a phone when we were kids, but you really appreciated a cereal box that had something that you could look at, read or do on the back.  Did I tell you guys that's been a big hack for us recently? I think I'm going to share this, that we started doing this with Max. Like there was a time when like right before dinner, and it was one of our ways to get him to kind of sit still and he like plays, like teaching games while he's also eating. But we've now, when we left this last school, they used to send him with all these like homework, this homework that he used to, he loved to do, like where he's tracing and learning letters, even learning math and colors and all this stuff. And Katrina photocopied all of them. So we have like duplicates of all of them. And then we, when we eat now, is we just started doing this, we weren't doing this when he was a little bit younger. Of like organizing family dinner time, like all of us together sitting at the table, no phones or iPads. We, so he has something to kind of do. He absolutely loves, like working on the school work at the same time of eating.  Dinner time for us has become a story time, hosted by dad apparently. I told my son, I mean, I can tell pretty good stories, I think, but now that's all he wants. So now at dinner time, every time we eat dinner, tell me a story. Okay. Tell me another story. A story all the time. Oh, that's funny. So I'm just making up. And I always inject some kind of a lesson in them. And then every once in a while, I'll put in a lesson that the older kids or Jessica will get that he won't. So it'll make it real funny.  So I'll do something like that. And my wife will look at me like, he's gonna figure this out. Right. It's like over his head. What are they called? They're like, you know what that reminds me of the time it feels like when I'm like talking to my service announcement. Yeah. Like we're at the dinner table. I'm always like, I feel like I have to, like have a moral lesson, you know, that we talk about and discuss always happens. But it always feels like the end of a G.I. Joe episode where it's like, you know, always helping an old lady cross the street or you know, whatever it is. Like it's like, you're just reiterating these things that like, nobody's teaching them anymore.  So it's like, I just use that time because you have them captivated. It's like, I have them right here right now. Make sure they're going to be moral, good human beings. Now, are you guys consistent with dinner? Same time, everybody? So you are like that. That's a big deal. Now, are you even with the gap with the kids? Yeah. Oh, so that's a big deal. So the only time we all get together, yeah, consistently. I mean, if you don't do that, we're not all going to be together very often. Yeah, you have to do it. No, I have to. I would love to do breakfast. It would never work. That's impossible. That's hard. Yeah, everyone's on different schedules at that point. But once school work is over, it's easier to do. Managing six o'clock things. Oh, even if one of my older kids... Yeah, you're right, Saturdays and Saturdays. But even if one of my older kids ate, like I already ate, you still got to come sit at the dinner table and they just sit there while we all eat because otherwise we don't hang out. We don't see each other. So the shout out today, this is a good one. Yeah, our boy who came in here the other day, Remy. So his Instagram is Remy the Rockstar. So he's a two-time Purple Heart recipient. There was a movie. The Outpost. Made out of him and his, you know, the people that he served with. And he was a caller on the podcast one. So that's how we kind of met him, invited him down. He brought his boys. Really cool guy, super smart. Obviously a badass, also a PhD. He teaches at Stanford. It was Stanford. Yeah, really great guy. So check him out. No, no, really, really cool. He actually went to the Park City house for his bachelor party. That's right. And was just like raving about how, one, how cool the house was. And then also for people that don't know, like we have Courtney, who's running that for us, Justin's wife. It has created like this, all the things that all of us do when we go there. And it seems to be like one of the hottest things for people that go there. They, if you actually, yeah, if you go check out all the foods and drinks and the things that we talk about to do out there, the people that have followed that and he's like, I literally did that every day. Like it pulled from your guys's list. And like everybody was that he said that he took for his bachelor party was so impressed because it was like, they thought he like planned it all out. You know, built in it. Yeah, yeah, yeah. So he said, he gave himself up and he said that we had it. We had it there. It's pretty much booked up, but there's some opening. So actually August is the, is we were light. Every, it's busy a lot. So it's mine, pumpparkcity.com. We can go and check it out. Organify is a company that makes organic performance enhancing, muscle building, recovery, boosting and health promoting supplements. One of my favorites is peak power. This is a pre-workout. It's all natural. It does have caffeine, but it also has other botanicals that enhance the effects of caffeine, balance it out to give you a long lasting, euphoric high while you work out. Great for performance. Go check them out. Go to organifi.com. That's O R G A N I F I dot com forward slash mine pump and then use the code mine pump and get 20% off. All right. Back to the show. Our first caller is Riley from Texas. Riley, how's it going? How can we help you? Hi, y'all. How are y'all doing? We're doing good. Good, good, good. I just want to say thank you guys for all the content you put out there. I've been listening for like two or three years now and y'all's advice has just really helped me out in the gym and in life. So I just want to say that first. Awesome. Thank you. Sweet. How can we help you? Okay, so I'm just going to read off my question here. So I've been lifting since I was a kid, basically, and I loved lift heavy. I love powerlifting kind of style of training. However, I'm decided to try out for some pro cheer slash dance teams. So I've been noticing that my training is making me very sore and stiff, which is negatively impacting my dance training because obviously we need to be very flexible, fluid. So I'm kind of just kind of stuck on where to go with my training. I want to lose some body fat. I need to lose some body fat for auditions and I love to lift heavy, but I don't want to be sore all the time. So I didn't know if y'all have any advice for me. What's our time frame look like with all this? So my first audition is in October. So have a look. Oh, yeah. Now, what is your what is the dance training look like now leading into it? Are you practicing with the other people trying out or is this all on your own? Like, what does that look like? Yeah, kind of with other people. There's just all the teams within the Dallas area. They all host different classes that you just drop in and take classes. Okay. Well, first off, I got a comment on something. You've been working out a weight since you were, it says up here, 12 or 13. Yeah, my dad's a football coach. So I've been in the gym with him since I was a little boy. Oh, you got a good dad. I love it, man. OK, so this is this is actually kind of cool because you have, you probably have a really good strength base and muscle base. You've been working out for a while. Your dad's a coach, kind of knows what he's doing. I see up here, your squat is 210, your deadlift 215. Maybe Duncan, scroll down a little bit. Was that 135? What is that, your bench?  Yeah, and you're wrong. And you're 411. Yeah, it's incredible. OK, so here's what you got to do because what you're describing with your tryouts and what you need to do, there's definitely skill as a student, excuse me, strength is definitely a component. But you got that. You've got more than enough strength to do that. What you need to develop is the skill. So you're you should not be doing much strength training at all. It should be almost primarily practicing the techniques and skills required for the tryout. So if you do any strength training at all, I would do more supplemental. It'll be like once a week, right? Once a week or MAP 15, either one. So either one of those. But and then even when you do strength training, this is opposite advice that we normally get people of like really pushing the weight and trying to get stronger. It's like I'm just I think moderate intensity, full range of motion is where I'm focusing. And and you, like I said, you could either go one day a week like a MAPS anabolic type protocol or our MAP 15 is also, I think, a good program for what you're doing. But to Sal's point, most all the focus here is on the is on the dance. That's where everything should be centered around and in increasing the frequency of that. So if you're already practicing with them, then instead of going and lifting weights on two or three more days a week, I would actually tell you to practice more of the moves and more of the flexibility.  Sometimes people have the skill, but they don't have the strength. Totally different in your case. If you could do if you could take a class that really teaches you and practices the skills like four days a week or three days a week. That would be ideal. And then one day a week, I would lift and your lifting should be like four compound lift type of a workout kind of basic, just kind of maintaining your strength. And that's it. But just if you just focus on the skill and stop trying to build muscle and strength right now, you're going to get there. If you try to do both, it's going to be really hard. Okay. So then with losing body fat, do I need to focus in on my diet a lot more than that? That's where yeah, that's where the leaning out is going to come from more than anything else. Don't try and burn it off like literally just reduce calories probably a little bit, but only not too dramatic either because you want to support what you're doing. I mean, you're training for a sport in a sense, right? So that you want to make sure that you're fed and taken care of and stuff like that. Well, what position are you trying to do? You're 411. So you're trying to be a flyer or you want to be a base? Like what are you looking to do in this competition? Well, so in pro cheer, it's actually, it's just all dancing. So I used to be a flyer, of course, but yeah. Now it's just. Okay. Sal was a flyer. Sal knows he used to be a mascot. Yeah. See, look, these guys are going to know what's going on. I know all about each other for some reason. So, okay. So look, cutting your calories is important.  It says up here, your body fat percentage is already great. Yeah. You're at 23%. Honestly, I think if you, like, what was your workouts like before you started training for this sport? What did it look like, including cardio or whatever? Was it just lifting up what you're doing before? She used to be a gymnast, right? Yeah, yeah. So all the sports growing up and then, but like recently in adult life, I, most recently I've been running MAPS Esthetic and then I just did my cardio is just like walking my dogs. Okay. So if you did like four days a week of this specific type of training, cheer training, maybe one day a week of lifting, I think you probably could cut your calories a little bit and you'll still get leaner. Because yeah, because that kind of training is pretty, it's like real calorie burning. And part of what you're trying to do is you're trying to get leaner. You're also trying to get smaller because you're supporting your body weight with a lot of these moves. So it's not just about getting leaner. It's also about kind of getting smaller.  But yeah, with your gymnastics background, strength background, just practice the skill and you'll get there, no problem. I think, yeah, all that is great advice. I do think too, since it's October, like the MAPS 15 suggestion, at least like, rotating that in to help kind of support and keep and maintain those strength gains that you have acquired would be a great, just have to be disciplined with making sure you really stick to that formula and like that timeframe. And MAPS 15 and what I love about the way we designed it is you could actually make it instead of a six day a week, you can make it a three day a week also program and just pair the two workouts together. So if it's more convenient to spread it out over six, which I think is ideal, that's fine. But if there's, if you have like, let's say you've got cheer stuff, dance stuff going on, practice wise and just focus on that and then maybe pair a day together, you could do it that way. But you know, right, let me ask you this. What are the most challenging aspects of what you're trying to do? Like when you're going in, you're practicing the routine, you're going to train, audition. What's, what are the hardest things for you? Like the kicks and like when we, anything that's like a lot of like arching like your back, like my back is so tight or lifting and it's like, that's just tough. If you listen, but here's the deal. The getting smaller things are gonna help out. Yeah. And it's, it's, this is all skill. This is 100% skill, 0% you needing to get stronger or more fit. So if you're doing, if you're practicing with them four days a week and you want to add more, I would add more practice practicing these techniques and the skill of all these moves and stuff like that. Cause you've got the strength, you've got gymnastics background. This is not about becoming more fit. This is literally about just learning how to do the movement better. So if you're going to do more quote unquote workouts, I would center them completely around perfecting the skills that you have, that you're challenged with. I don't think it would hurt her either to do a little bit of cardio too. I imagine there's some sort of cardiovascular demand. From practicing, she's going to get better. Well, I mean, yeah, if, if you're not practicing, right, that's at all times, if you have free time, the direction I would push you is into practicing the moves that you said are the most challenging and getting good at that, right? But if there's a day when you're not doing that, I think doing some, you know, steady state type of cardio would not be a bad thing either. Yeah, but that's not what's holding her back. It's all technique here. No, but you said something that I think is very true. It would not hurt her to get smaller. I mean, just not just lighter, but smaller too is for what we're trying to accomplish. Right, but my point, and that's when I thought she was doing the other type of cheer with this, like, okay, 411, 23% body fat. This is going to be like what you just said. You could get smaller, but if you don't have the technique, it don't matter. And I think you're going to get a little smaller anyway, just from practicing it. So I wouldn't focus on getting smaller because here's what's going to happen. If you do that, Riley, you're going to go too far. You'll go too far. That'll become the primary focus. You're not going to feel yourself enough. You'll lose your period. Hormone imbalances will start to happen. I just practice the skill and you'll be totally fine. You have the strength to do all the stuff you just mentioned. I think if you just practice the techniques a lot, you're going to get plenty of workouts. And if this is important to you, you really want to make the team, that's the most likely way that you're going to make the team. Okay. All right, good luck. Okay, awesome. Thank you guys so much. Yeah, you got it. Thanks for calling in. All right. Dude, she's so ahead of everybody. Lifted her base for that long. Is already established. I mean, she could technically not lift any weights. Because it's not even like I'm going to promote mobility and all. She's got a gymnastic background. She's got everything. She's got it all set and dialed. So yeah, really it's just like maintaining that, leading up to it and improving and adding more skill into it. Yeah, and you just said it, Adam. She could lose a lot of strength. She'd be fine. She's already strong as hell. Yeah, that's right. She literally from now until then could like, not that I would tell her to stop, but she totally could. And be fine. Stop lifting weights and just become obsessive about the dance routine and all the moves and just doing that and doing that and doing that and doing that. And she's not going to like, she's not going to go from a 210 squat all of a sudden when she can't do her body weight squat. So she's strong, you know? Totally. Awesome. Our next caller is Peyton from West Virginia. Peyton, what's happening? How can we help you? Good, good. How are you guys doing? I wrote some stuff down because I forget easily. So just bear with me. But I've been listening for about a year and I'm also a really big fan. Obviously I love you guys talking about nutrition and lifting. But I really like when you guys talk about your personal family lives, it just like listening to you guys talk about families and stuff just makes me want to be a dad and everything right now.  So some background on me, 23 years old, obviously, six feet tall, currently 108 pounds. I'm assuming I'm around, probably right around 10 body fat. I haven't officially like got it measured but been lifting for years now, just because from sports from high school and everything. But around COVID, I really started taking the nutritional and supplemental side pretty seriously.  I was at about like probably like 185 to 190, got down to like 160 pounds. And I thought I was in really good shape. I was like super skinny, super lean. But then looking back on now, I'm like, dude, I was like a straight skeleton. So start last fall, I started, I balked up, started actually taking creatine then and then got up to right around February, I got up to about 208 pounds. So, yeah, I know. Pretty intense. I probably put on a little bit more fat than I wanted to. I was still kind of lean. I was pretty good still with my diet. But then I cut back down and I'm 180 pounds at the end of June and on June 30th, I was 180 pounds. So, I'm in the best shape of my life. Obviously, I don't think so. I body dysmorphia still kicks in and everything. But I just wanted to start, talk about like kind of like a mental side of fitness and nutrition. So, when I first started balking up and I'm putting on size and muscle and everything, I was really pushing myself hard, training till failure, drop set, super sets a lot. Just every single lip, I just wanted to feel that burn because I just loved absolutely feeling that. So, I've been listening to you guys talk about how this probably isn't the most efficient pushing till failure on every single set. So I just wanted to see what like the first step is to realizing that that's not the answer or if there's like a way to push till failure without like overtraining and everything. So, that's kind of like the main question about the fitness part.  Whatever link you sent us, I think those are the pictures when you bulked up. Would you play football? Did you play football in high school? I did not play football. I played into my freshman and then I played basketball, baseball and then I actually ran cross country. So. Okay. Yeah, dude. You got, you were lean. Yeah, I would say the body fat you think you put on that was too much is not too much. No, I think you're doing fine, bro.  Cause that is too much, that is too much intensity. How do you move away from that? Okay, so that's a challenge and that's a continual challenge as you stay on this path and on this journey. The best metric to measure, not perfect, but the best one to measure is our objective metrics. The mirror is never objective. The mirror always is subjective. So you could try to make it as objective as you want, but it's a kind of a tough one, but objective measure will be like your strength. Follow maps, power lift, bro. Yeah, maps, power lift, maps and a ball lift. That's power lift will be great for him because he's measuring that, right? You know what you're tracking that. The whole point of that is designed for you to get stronger and.  Yeah, feed yourself, go back on the bulk. Yeah. So this picture is actually sent you guys, that was probably when I was leaning out on my cut. I didn't show you pictures of what my full bulk was, but I was still kind of, I was that lean, but the right, those pictures I just sent you guys, that was full cut now, obviously, not before I was skinny slash lean. So. Yeah, I think you look better filled out for sure.  Healthy. Yeah. Yeah, no, you look, you look good, bro. Yeah. I mean, here's the thing too, right? So, and you got great results and you were training to failure. Like, I mean, this is, you're, you're literally talking about what all of us did. I mean, we were the same thing in our early 20s, trained the same way. And, and here's the thing, and you've probably heard us say this because you've been listening to the show for a long time is that you, you think that the more you put into it, the harder you go, the more the results are going to be. Cause that is like how almost everything else in life works. It's not, it's not that way with physiology. It's not that way with nutrition and training. It's not. The harder you go, the more you do, the more results, the better you're going to be. It's, there is a very, there's a sweet spot and that's unique to everybody. So, you know, even though we're giving you advice here, you know, it's going to be different from each person. You're going to kind of figure that out. A great, a great test of this is to be true to a whole program. I would tell you, all right, Peyton, just trust the process, follow one of these programs and never go to failure. Watch what happens in three months. You know? Do not always stop with two in the tank. Always allow yourself. It doesn't mean you're not trying to add weight to the bar. Every time you go back to the gym the next day or the next time you're hitting chest, it's like, okay, last week I was doing this. Let's try and increase by a couple pounds and see if I can do that. Yeah. But get rid of the failure. Get rid of the, I need my buddy to come over and spot me for the last rep or two and train through a whole program that way and watch what happens. You'll be surprised. Okay. Yeah. For sure. All right, awesome. You're going to crush if you do that. Your body's going to respond. If you responded as well as you already have at your age with what you were doing, you're going to respond really, really well.   You don't need to do that. You really don't need to do that in order to see progress. Yeah. And then back to what Adam was saying about hard, redefine hard. Everybody thinks hard means grueling. Hard just means challenging. And oftentimes, oftentimes, especially with someone who has a hard work mentality, harder for that person means smarter. Because they just want to go, they just want to make it grueling. So it's not necessarily harder in the sense that it hurts more. It's harder in the sense that it's more challenging for you to do it in a smart way. So if you redefine it that way, it'll help you. Yeah, sometimes you need to throttle the intensity and you need to, you know, get after it. Sometimes you need to just focus and throttle more on the discipline of actually doing what's right for your body in order to get results. So, you know, that's just like a totally different mentality. And this is, too, you're sort of the example of like if somebody were to ask us in hindsight, like how we would go back to 20-year-old self, what we would tell ourself. Like you have that opportunity right now to shift and completely do things in a way that's beneficial. Yeah, earlier than we did, right? Yeah. Oh, man. Yeah, that makes sense. You're in a great spot, dude. Yeah, perfect. Yeah. All right, and then just one last question again, kind of with the mental side, but this is more with the nutrition and it has to do with cheat days. So I'm very consistent in my diet throughout the week, like in like 250 grams of protein a day, enough fat. And then if I need to cut weight, calorie deficit, calorie surplus for bulk. But then when the weekend hits, it's like a completely different story. I'm still young and I'm usually consuming alcohol. And then even when I go on vacation, that's whenever I'm like away from my diet the whole time. I just want to know how much like alcohol, like a couple of beers on the weekend is affecting that for anything. You're overthinking it. Yeah. Peyton, you're overthinking it, bro. Okay. Listen, when you're in your 40s, you're not going to look back and be like, man, I should not have enjoyed myself. I should be so straight-faced, yeah. Like don't go binge drinking.   Yeah, yeah, yeah.  But yeah, man, you know. Okay, on the weekends, you just enjoy yourself, hang out with your friends. It becomes about the connection. If it becomes about the alcohol, well, now you're doing something wrong.  I'm going to tell you that right now. You're not going to get much out of it. I will add this, though.  Because I could, because I can, you'll make so much more progress if you still try and follow some of your rules on the weekend instead of just completely going, oh, I'm not tracking today. I'm drinking beer. I'm doing everything. Something that worked really well for me that might work for you, which is like, instead of telling myself I can't have the beer, I can't have the fast food or can't do these things, it's like, I'm going to at least hit my protein and take it and get my training in. So it's like, I'm going to get my lift in and I'm going to hit my protein and take. And then after that, if I'm out with the boys at nine and we're going out drinking or we're going to go have a restaurant, I'm going to have the chips and dip. I'm like, I'm going to enjoy myself. But those two, those two like rules for myself for the weekend of getting my lift in and then hitting my protein and take. And then the rest, whatever, that will keep you on pace. Cause you'll be surprised how much two days if you kind of just have the extreme on off attitude, how that could really stall your progress because you go so extreme one or the other. So at least have a good foundation, but to Sal's point, you're not, you're young. This is a time to enjoy life a little bit too. So you don't need to be, you know, anal about not having a beer with your buddies when you guys are having a good time. Payton, how do you payton? I'm 23. Are you going to school or you're working? I just graduated. I just got my master's in software engineering. So I'm just, I just finished.  You're very, very focused and disciplined. That's great. Yeah. That's great, man. Thank you.  So just enjoy your weekends, bro. Cause you're going to be too uptight if, if, if you don't, you know, if you don't do that. Yeah, that makes sense. Yeah. I'm pretty good. Like you said on, I'm good on the weekends of, of, of like tracking protein and stuff like that. But again, the alcohol, but then the difference is when I go on vacation, it's like, it's all out. Like I'm going there to consume as much food as I can. And I know if you guys have talked about this, like, don't eat so quickly and stuff like that. And so that is like, that is one thing that I need to work on. Actually, the last vacation would help me. I don't know if this is weird, but I started just eating like sunflower seeds cause it just kept my hands moving and my mouth moving to like just not like eat so much food when I'm on vacation. So that was another thing. I love that. That's a nice hat. Yeah, but I'm going to tell you, it was weird. It was so weird. I think I know what the problem is though. You're too regimented, too strict on the week. And so the weekend becomes a release. That's what I was saying. That's the point I was alluding to. I was the same way. My tour needs, I was dialed Monday through Friday, Saturday and Sunday, I had the complete opposite attitude of, but this was also a big plateau breaker for me. I was stuck in this rut for a long time. And even as a trainer, I couldn't quite figure out, why am I not able to get more shredded or look like this? And then this was, this was way before all these great tools that we have now, like the aura rings. We didn't have that. So I could track. Once those tools came out, I saw what was happening. It was like, I was just totally over consuming bad calories, not hitting my protein intake, not training on the weekends.  I was still in good shape. I was a trainer, right? So to the average person, but I was trying to get to the next level. I couldn't get to the next level because I was so on off. And so that was why my advice to you is just don't go off the rails and have a couple of small rules. I love to eat in sunflower seeds so you're not snacking on some other portion. Maybe loosen up during the week a little bit so it doesn't feel like you have to completely disconnect. That makes sense. You know, every weekend, just to come back to sanity, because if your week is so regimented and stressful, that Saturday and Sunday come around that you feel like you need to let go, that's a sign that the week may be a little too regimented or too whatever, too stressed. So either mindset needs to change or some of the things that you're doing during the week need to change a little bit. Yeah, that's all I had, but thank you so much. Payton, we're gonna send you a mass power lift. Do you have an Instagram? Okay, yeah, I do, yeah. Are you dating anybody or are you single? I'm single, I'm single. We're gonna help you out right now. What's your Instagram? Yeah, so how's we get you laid? It's pk, all right, it's pk underscore fitness, underscore nutrition. Yeah, we got a six foot tall software engineer. He's a hot guy. Everybody. He's got too much discipline. We got you, hey, you're welcome. Look out, look out. You got it. Thanks for calling in, man. All right. Yeah, thank you guys. Thank you. Good kid. Yeah, good kid. At that age, I'm telling him to loosen up. Most 23-year-olds are flooded with DMs.   He's built a lot like how I was built and I do remember that was the... Bro, he was jacked in that picture. Yeah, he looked great when he was bulking. Only putting calories in some of that. But I mean, of course, you always want more, right? So as a kid, you're like, you know, I could get more, I could do more. And like the weekends were, you've heard me talk about it. Like winning the weekends became like a huge change. Totally, totally. And to your point about allowing that free. So my idea was like, okay, when I shifted away from the pizza, beer, drink and all the crazy stuff on Saturday and Saturday and said, okay, I'm gonna win Saturday and Sunday. And then if I still want pizza, beer and those things, I'm just gonna have it Monday through Friday. So I actually have more days that I could have it if I wanted it. What I found was, when I'm working, when I'm in my routine, I craved it less. I didn't want it as much. And then if I felt like I was deprived because I was winning the weekend and I was being so good on the weekend, I would then allow myself on Tuesday night to go have it. It was great and algae I came up with, it was like about being jet lagged over the weekend. And, you know, wasn't that yours? Yeah, it's a good one. You're doing the handoff. Basically start trying to make up sleep by going to bed late on Friday. Monday comes around your jet lag. But yeah, I mean, that's a con. By the way, forget the kid we just talked to. A lot of people are like that when they go on vacation or they look at like a break because their life is so unmanageable in terms of regimen and stress. So they go off the rails.   So it's like a mindset shift that maybe some of the structure needs a shift.  Our next caller is Justin from California. Hey, what's up, man? How can we help you? Hey, how's it going, guys? Thank you for having me on your show. This is truly an honor and it's awesome. Thank you. You got it. Sweet. So I got a question. I remember, you know, many moons ago, Sal, you talk about jujitsu and I believe if I remember correctly, I was purple belt. Yeah, it's the one. Thanks for bringing that up. You got it. It's been too long. Well, you know, I'm on my journey again. You know, I trained 25 years ago or so and I'm back on the journey. So I wanted to ask you guys some questions and see, you know, I know some of the answers possibly and I've watched some videos, but see what you guys have to say. I think this could help out a lot of people. Okay, let's hear it. So my first question is like, what would be some strength and conditioning, resistance training, exercises for jujitsu? Justin, when you trained before, how long did you train for? And then how long have you been doing jujitsu again now? So before it was about a year and right now I just started. So it's just a couple of months. Okay, so you just got back into it. By the way, if you don't want me asking, what do you train? Because you said you're from... Santa Cruz. Yeah, so what school do you go to? Claudio Fronso.  San Jose, I trained at the San Jose location. Yeah, it was great, great, great place. They host a great tournament every year as well. So okay, so here's the deal. The conditioning you're gonna get for jujitsu, the best conditioning you're gonna get is gonna be from doing more jujitsu, okay? Strength training, when people try to lift weights to improve sport-specific conditioning, it's not as good as practicing the sport itself. And you know this, right? You're getting back into jujitsu. It's like you gotta do more jujitsu to get the stamina out. It's a very high-skill sport. Now as far as strength training is concerned, general strength training exercises are gonna have the most carryover for you right now. So what does that look like? Deadlift, a squat, a lunge, an overhead press. Maps anabolic. Yeah, a row, maybe some rotation will be good. Now as your conditioning continues to improve with jujitsu, as you start to get into the more advanced levels, then what you can do is you can modify some of your lifts like I would do pull-ups, but rather than holding onto the bar, I would take my gi and I'd wrap it around the bar and I would hold the sleeves and do pull-ups, for example. Or I'd do rows with sleeve attachments or I'd put a towel around dumbbells, just to kind of mimic grabbing the gi whenever I would do those exercises. The most carryover that I ever saw from any exercise in jujitsu was I would say deadlifts gave me a tremendous amount of carryover when I was doing any kind of stand-up, kind of take-down type of stuff. And then my core strength had tremendous value when I was on the ground, especially when I was on the bottom playing the guard or half guard, just a really strong core made a big difference. But I wouldn't overemphasize beyond the general strength training, the strength training any more than the jujitsu itself. Like how many days a week are you going right now? So I'm pushing three to four days a week. Oh, that's especially after just two months, that's a lot, how do you feel? You real sore? I'm pretty sore, but I focus on sleep and nutrition. I mean, it's literally around the clock just stretching, which kind of like leads into my second question, but it's just stretching, mobility, just food, like sleep.  Yeah, so. It's just inhibition. And were you lifting weights before you started back into jujitsu? Yeah, I've always lifted weights and done a lot of calisthenics and just tried to stay fit in general. Okay, the most I would do with strength training right now is one day a week, the most. Cause you're already pushing it. Cause I know how grueling it could be and how it beats up the body. So I would do like four lifts one day a week. I wouldn't train him to failure and just focus on kind of building overall strength. I would keep the reps around six to eight and just build overall strength. I would do like a, you know, like I said, four kind of gross motor movements for now. When your fitness gets to the point where four days a week, jujitsu feels like no big deal, then you can get more specific, but that's going to take a little while. How do you feel about this too? I totally agree with that, but like adding in like a real emphasized focus on our prime program in terms of like being able to access certain ranges of motion again with strength and getting to the point too where his body will react and will respond a little bit more appropriately. I mean, obviously you're going to be doing that with the skill training with jujitsu itself, but in order to then figure out kind of a routine that preps all those main things that you feel in terms of like soreness or in terms of like stiffness, restriction. No, I think that's good advice. I mean, his next question is asking about focusing on mobility and he's referencing probably some of the mobility videos or that. I think that's the only thing I would add to Sal's advice is like pre going into your jujitsu is having like a little mobility flow, some ritual. Yeah, and it can be whatever you want. Like if you take, like let's say you go through our prime pro webinar that we have where I kind of take you through all the way from head to toe, some of my favorite and it doesn't have to be that or you take from and we'll send you over prime pro program that Justin's referencing.  Like those three would kind of- And that becomes like your ritual to getting started, to getting into, you know, your rolling and stuff. Yeah, and I'm trying to look it up because I can't remember the name of, so there's mobility, there's jujitsu, mobility specific or mobility that are jujitsu specific that are gonna be really good for you. The average person, they wouldn't get tons of benefit out of necessarily, but you would, okay. So like one of them would be like the barimbalo type movements where you could practice that on your own. Do you know what that is? I do not, I've heard of it, but I don't. Yeah, so you ever see the jujitsu guys, they'll be on their back and they'll walk their feet around and kind of roll over their head and their toes are touching them and they're kind of rolling around in that way. So it's a lot of like neck and back mobility and movement. So like something like that, there's a good hip mobility drill you could do on the floor where you're mimicking being in the open guard, but you kind of like egg beater your legs where you're opening them up.  Like that would be really good. There's good wrestling mobility movements you could do where you're practicing bridging and stuff like that. That's gonna give you a lot of carryover for jujitsu in particular. Like those type of mobility is required for you to perform really well with jujitsu. And then one more thing, when you're training three or four days a week, modify the intensity of when you roll as well. So if you're feeling like sore and tired and stiff, tell your partner you just wanna flow or just work off your back the whole time, let people pass your guard, maybe just practice trying to recover the guard the whole time. Don't worry about tapping out a million times. That took me a long time to figure out one of my instructors said, stop pushing yourself so hard all the time. Why don't you practice flowing? And then I got better because for me, at least one of my weaknesses was that I could use my strength and get away with not having the best technique. Once I loosened up a little bit, my technique had to get a lot sharper and my body didn't get so beat up. So just something else to focus on. Yeah, I think that what I like about, I was at a previous dojo the last month. And so what I like about France is that they do a warmup at the beginning. So then I don't have to come up with a warmup like before I get to the dojo or do it there. So they already have it like programmed in and that's really helpful. And I do have a Prime Pro and I was actually incorporating at the previous dojo was the handcuff to rotation, the video that you did, which is like amazing the mobility video and Prime Pro is awesome. And so it's Prime actually for my shoulders because it keeps it simple for me. And so yeah, I was trying to like put all that together at the beginning.  I do not know. Okay, the reason why I ask that is, I mean you might know this because you're in the Jiu-Jitsu world. The Jiu-Jitsu guys, especially from Brazil, I never surf, so I have no idea if this is legit or not, but they swore that surfing had tremendous carryover to Jiu-Jitsu. Like all the Brazilians just raved about this. You might be able to even ask your instructor if this is a legit thing, but just a little side note. It's gotta be the core and the shoulder mobility and strength that's required. And just getting up on the board, balancing like the type of stamina they would rave about, just say, oh, it's the best, like the carryover was amazing. But I don't know if it's cause it originated in Brazil and they do lots of surfing there and they're just, I don't know, I never tried it myself, just something else to, if you wanna have fun while you work out, that might be something to look into. Yeah, no, I appreciate that. I'm really learning the importance of shoulder mobility and the third question was kind of like explosiveness, but also tied into just the mobility of like thoracic spine and the lower back and how important that is. And it's definitely no joke, that's for sure. Yeah, the general strength gains you're gonna get are gonna give you the most, the best explosive carryover. Later on, you could do more specific explosive type training.  Yeah, yeah. Okay. All right, Justin. Thanks for calling out, man. Awesome, thank you guys. Yeah, yeah, man. You got it, man. That's cool. We trained at the same place, right? That is cool. I'm sure nobody remembers, it was so long ago. They might have a big picture of you in there. Nobody cares. Everybody brings candles underneath it. Nobody cares, bro. So, you know what sucks? It's the guys that I used to train with, like that were my level.  Yeah, you trained with some bad asses for sure. Yeah, that's pretty cool. But no, you know, this is good question because when you get to like a super high level, then your outside training becomes a little bit more like specific or whatever. But for most people getting more fit for their sport, the best thing to do is play more or do more of the sport. Nothing's gonna really give you more. I love you, especially, yeah, like working on the skills and using that as a way to condition because it's like you get both of those benefits to that. Totally.