2804: The Ultimate At-Home Dumbbell ONLY Workout

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All right, here's what we did.

We put together the perfect, the best at home, only dumbbell workout. You only have dumbbells. You work at at home. Here's the workout that you do. We put together the best exercises, simple, effective.

Let's go. Okay. We can do this. I do this. I do this.

I do this. We have a green. Yeah. We'll find out. It's fine.

It's the collective. It's one of the most, it's got to be one of the most requested, like, hey, can you guys get this to work out with you? Yeah. And a lot of our maps programs, all the alternatives.

Yeah, we put in a lot of them, like, dumbbell-only versions of those programs, because you get a lot of these exercises. You get a lot of these exercises. Yeah. And whenever somebody asks me, I'm sure you guys answered the same way.

I have a lot of friends who are like, look, equipment should I buy. I have minimal space. I don't want to spend a lot of money. They expect me to say some machine or something.

I always tell them the same thing, adjustable dumbbells and adjustable bench.

That's it. That's it.

“You can do all the things you need to do.”

Yeah. So far. So far. Now, you get used to stuff of bands and suspension trainers stuff like that, but, like, dumbbells adjustable bench.

I mean, you could go super far. Yeah. Something like this. Yeah. All right.

So here, we're going to list the exercises. I work out and you could do this workout two or three days a week. And you would hit all of the major areas of the body. You would also develop good balance. You wouldn't really develop too many imbalances or issues.

If you'll good muscle, you could progressively overload this pretty well to the point where you're going to get pretty strong. Sometimes dumbbell, you know, people think with dumbbell workouts you're limited by the weight. And there's some truth to that.

But we picked exercises where you could go pretty far. You could go pretty far. So we'll start with a lower body. I picked a back step lunge with dumbbells. I like this.

Yeah. You know, we don't talk about the back step lunge a lot. Yeah.

“And so I love that you put it in here so we can talk about this because when I think back”

to a lot of my clients that I train, I would say I did more back step lunges than I

Did regular lunges.

Me too.

“The reason why that is is because the lack of ankle mobility in the average person,”

hence why they also struggle with squats, would feel stressed in their knees when they

would do a forward lunge. Yes. And the forwards will be the way coached. Exactly. And so coaching somebody through a proper forward lunge seemed to be more difficult

where I could start a very beginner person into a back step lunge. Get the desired outcome I was looking for. And much easier, less stressful in the knees to take steps backwards into real fold. It also includes, when you come out of the back steps, you step back, go down to the lunge, step forward, it includes a nice hip extension to bring yourself forward, which, you know,

a lot of people need that posture, your chain, strain. And like you said, it could be tough to train otherwise. Kind of naturally happens with a back step lunge. What's cool with this too is, you could really progressively overload this. Yeah.

You know, I could squat a lot of weight, but I definitely could work with dumbbells with a back step lunge that aren't that heavy and get a pretty damn good workout.

“You made a couple of 40 pound dumbbells with some back step lunges.”

Like, I'm going to get a really good leg. Well, it's as close as you're going to get to to like a single leg squat. That's right. I'm not kind of movement going in reverse. And it like you said, it's just so much easier instead of really trying to manage and

maintain their knee position, like they just fall into much better mechanics that way. Yeah.

A reverse lunge to about a three second balance was like a painful exercise that I started

so many times. You get somebody who is, you know, not even has to be advanced age. Just in their late 30s, 40s hasn't really trained, you know, stability is normally a real issue. And then also like we said ankle mobility.

And so I love the back step lunge to a balance to kind of take care of two things that we're trying to ability at the top, you get the hip extension and you get good quad activation. Great exercise. Next up, the single leg deadlift.

Now, you're probably, if you're not working out, this is new for you. Probably going to use no weight whatsoever. Could you progressively overload this to make this like a really good strength? Oh, yeah. Big time.

And I like, I made it single, because you could do a stiff leg of deadlift with, you know, both legs. But single leg adds that stability. It gives a little bit of that lateral stability. It helps create some balance, which if you're doing everything bilaterally, both legs, both

arms, sometimes you develop some imbalances. When you're doing a single leg version, it really does handle this quite a bit. And it really does illuminate the difference between right and left. You'll see your feel it. So pick the side that's weaker, let that dictate the reps and then go.

Yeah, and deadlifts, you know, with dumbbells, you're not really going to get like that heavy of load through really, you know, get a substantial lift out of it.

“That's why I like the single leg is through.”

Totally. Yeah, you're going to maximize your efforts, you know, by going single leg. That being said, this is, so I don't know if you guys remember, I think I brought it up briefly on the podcast, progressing Katrina on this.

So she, single leg deadlift is one of her first, when we're just kind of working out

in the garage or she's getting back into swing of things, it's a staple movement that I don't only have for do to regain that stability back, even just a bloody weight or a light dumbbell is enough to challenge it and progressively overloaded at the very beginning. And I'd seen her doing that for, you know, a while and, you know, she'd slowly progressive way, but you could see too, she's getting to a point where to stabilize like that and also

a whole, really load was getting challenging one leg and I'd seen her do the same kind of weight for a while. And I said, hey, you know, you're going to place now, you've been doing that for a little bit, you know, you can go over and grab a hold of that squat rack or that bar right there to help stabilize you and really load.

And so what I like to do is, I love to do this first, so first use it for stability because it makes sense. You're just getting started, get the benefits of this, the hip stability and the balance and then the, the challenge of that, you progress it to a little bit of weight and you get to a point where, you know, balancing with really heavy dumbbells, you're going to be

all over the place. Really hard to do that. And now that that's not a bad thing to just keep trying to progress, but somebody who's like really trying to develop glutes like she is and wants to try to build. Yeah.

Yeah. I walked her over to the bar and like she went from like holding on to like 15, 20 pound dumbbells, stabilizing to, you know, they'll hold a 70 pound dumbbell and a single leg deadlift because she could stabilize with the squat rack, you know, or a bar and hold on to it. More hypertrophy.

Yeah. More hypertrophy focus. So I love this. And so again, going back to just what I do with a dumbbell and you don't, so I don't even need real, and a 70 pound dumbbell, single leg hip and just like someone doing a 140

deadlift, barbell deadlift. I mean, that's it. That's a good amount of weight. So you can really load that.

Totally.

Next up, the dumbbell row, one of the best back exercises, you know, just a single or dumbbell row, it's really good because it does emphasize that scapula retraction, there's a little bit of rotation at the top and it's it's very functional. It's one of the best back exercises you could do period and a story. Put your knee in your hand on a bench just to just offer some balance.

This is an exercise that's good for function. It's good for aesthetics and you can also get really strong with this. Like you can get real. This is one of those exercises. I don't care how advanced you are, it's a staple back exercise.

Perfect for beginners. Yeah, helps to really set you and get upright posture as well. So yeah, it's definitely a good functional addition and back developer exercise. Right.

Incredible for anti rotation too.

You know, I mean, when you do the single side like that, your core really has to stabilize the spine from wanting to rotate. And so this is also one of those movements again. I'll give like a great exercise by itself and we can progress this and we can play with it a little bit as I take a client through.

So when they first start, it looks like a very strict form when they do that where I have their back level and there's not really a rotational component to it. It's just trying to isolate the lat and really squeeze the back and stabilize the core. And then as we get further along, I can progress it by trying to create some sort of rotation inside there.

So, you know, there's I think we did a YouTube video, I believe I did, on Mind Pump TV a long time ago that talked about, you know, this is not right or wrong way to do these because you'll see some camps when it comes to big rotations or completely flat, right? And so, you know, both, both very, very well, yeah, bodybuilder camp would do this very

stable look where it's just like you're not getting any rotation.

The more functional group would be like intentionally rotating through that. And so, and both are good and both are almost like different exercises. And so, this one dumbbell and one movement, you can really progress and play with over time and get a lot of benefit from it. So, any of the incline dumbbell chest press, just a great upper body exercise, incline,

we've talked about this before even with the barbell. It's better for aesthetics, it's going to develop a better looking chest and shoulders.

“More functional, better positioning, flat, not a bad exercise if you want to do flat.”

That's great. But if you had to pick just one incline and I'll argue that all the along incline dumbbell chest press. Great exercise. Then you have the Arnold Press.

Now, what's funny about this, Arnold Press is standing shoulder press. There's a rotation at the bottom that allows for a deeper range of motion. It's so crazy to me when we talk about the Arnold Press, how some people somehow think the Arnold Press is like not a good pressing exercise. Have you guys seen these comments?

Yeah, we got it when we did the, when we ranked the exercises, I don't get it. I think we ranked the Arnold Press. You know, you're not going to load it as much as you're going to load it's a barbell military service. Sure.

But you're still still loaded. It's not like an excellent. No, no. You can't load it pretty well and I know for sure that's full range of motion.

“I know that you were bound to come in with that, right?”

I mean, that's, you can't, you can't be taking out doing this. Yeah. I mean, it's full range of motion with our articulating it through a rotational pattern, too. So you get this, this full range, you're articulating this shoulder and this kind of natural

spiral shoulder development. So it's not just, you can get great development from it, but it's also the entire shoulder getting worked and you want to pull up proof your shoulders. Arnold Press is, I think, such a great press. It's funny.

The first time I did an Arnold Press as part of my workout, I got, and I still to the way, if I want to do a shoulder press, this is from a bodybuilding perspective and just get the craziest, norliest pump, this will crush all the other versions. I'll behind the neck press is pretty close because I have to really squeeze my shoulders back, but the Arnold Press with that full range of motion, nothing will give me a shoulder

pump like it. It makes it uncomfortable in fact. Yeah.

I mean, I, I, I do am in a, not always, but I do am in a very, a untraditional way, too.

I like this single arm them. Oh, yeah. I love to, to throw a single arm version of it. I thought I was just holding one of them. Yeah.

Yeah. I feel like you can also see something. Yeah. If you have access to kettlebell, I prefer it just because of the loading on the back of the arm.

“I think it was really naturally with that spiraling press, totally.”

But you know, one thing, I try to figure out how to articulate this, but it's, you know, this 90 degree sort of existence that we've been conditioned to, to be in and to do these exercises within, like you got to think about like where that force, like really targets and, you know, in the joint and how much pressure are, are we placing, you know, like unnecessarily, like if I'm rotating through that and I'm still expressing these muscles, but it, it distributes

It so much more effectively.

Well, you, so, I mean, we're going to buy him a counter strike. If you look at the humorous, right, the upper arm, which is the, the part that the

“del is attached to, you also, you have to also look at the scapula.”

The scapula has to move, that's the shoulder blade has to move along with the humorous for healthy shoulder. This 90 degree press almost limits the movement of the, it does limit the movement of scapula and makes it all the humorous. So what ends up happening is you, you start to teach your shoulder, joint to move, where

the humorous moves in the scapula doesn't.

This is why people that always shoulder press with this 90 degree, their shoulder hurts

when they do a four-range movement. They're like, why is my shoulder hurt when I go all the way down? You hit a point where that, it really, like, compounds and you get that pain signal because it's just like, it's got nowhere else to go. That's right.

That's right. Next up, it's a superset. I mean, as you go from one to the other, which is considered set. It's just regular dumbbell curls to overhead, tricep extensions. So this is your bicep tricep combo right here.

By the way, supersets, if you have some value here or there, people argue them, bicep tricep supersets, purely for the feel is the best. There's nothing like the bicep and tricep pumped at the same time. It's a great feeling. They're just also both very small muscles.

Yeah, I'm not going to get exhausted doing that. Yeah, I mean, everything else is a much, your, your shoulder is your back, your chest, your legs, or such bigger muscles. And so if you were going to throw something to conserve time, it makes the most sense. Not to mention, both those muscles get addressed in the other big compound lifts anyways.

And so it's not necessary to, you know, load it. This is something that took me a long time. I was so backwards when I was younger, like so much emphasis on arms, just my body.

“It's so important because everybody sees it.”

Yeah. Yeah. And you just, you know, when it's like, and yet they were taking away from these other great compound lifts that I was neglecting because I, I would try to go any better arms. Yeah, which we've been going to do better arms.

I want to make in is that if I would have really been a better rower, bench presser, all these other deadlift or all these other great movements that incorporate the biceps and the triceps and then done them like in a superset fashion to get out of the gym, I would have been better served anyways. Totally.

And then lastly, a little core superset, windmill. This is great for rotation. You're getting a pinching. You're getting that QL, which often gets neglected, causing a back pain and superset that with an active plank, which is abs and a bleaks, and now you have a fire finish to your

workout, which is core. Now here's how you would piece this together, okay. If you are relatively new, once you're warmed up, one set of each is fine. You can do this workout two or three days a week, one set of each would be perfectly fine. If you're more advanced, you can move up to two or three sets per exercise and you have

yourself a full body effective workout that you can progress for a decent period of time. You can go for a full year just doing this, getting stronger, all these exercises and your body will progress the entire time. Yeah, my advice if I was a beginner would be to start the first month in the 15 rep range and then drop to 10 to 12 and then the third month drop to like five.

So which is typically backwards from a lot of like maps programs that we build and so that we tend to focus on strength first.

But I think of a beginner who's doing a dumbbell workout at home, which always comes

to mind right away, I'm thinking of practicing these repetitions, getting good at the movements, higher repetitions at first and then working them way, you know, by the third month, they're down to five reps, they're getting confident and confidence in a lot of these movements, starting to really load them with the dumbbell and really sit at man. This is for three months cycling through like that three times a week, this is a two

or three times a week. This is incredible.

“And maybe that's how I would, by the way, too, like the layer to that is you said like”

two to three sets, right? If I'm I'm training three times a week, you do as little as two to three sets. That's what I'm training. Two times a week. Probably do like four sets.

You could. Yeah. So that's how you would manipulate that. If I'm only doing it two times a week, I might do four sets of all these things. If I'm doing it three times a week, I'm going to probably do two or three times.

Yeah, good. All right. So today I got to tell you guys about my workout, so you guys know this week is cardio week. We're on day three now three.

So I'm throwing in a little bit of like stuff that normally wouldn't do. I was skating. I need to do. Yeah. So little room skating.

Dancing now. I'm waiting for some. I did some skipping. By the way, you know, it's funny about skipping. You'll see this in like dynamic warmups sometime.

You know, first time you saw that, you don't have to warm up.

I can't make fun. I do that. It's like bound and yeah, yeah, yeah, yeah, yeah, yeah. You do that. Yeah, you get everything loaded.

You'll catch me. Yeah, yeah, yeah. Yeah, yeah. Yeah, yeah, yeah, yeah. When you're happy, you're as part of your workout.

It's quite as easy. I don't know. To warm up to warm my legs up. I do. I do like to do that.

I do love to see it. I used to do it a lot when we, um, you have to have.

We do have so many people in here and we had the grass.

We had the grass. But I'm people in here that was, uh, that would be a common way that I was. I totally how much I missed the grass and everybody else hears like, you know, that's one thing I do. Just because it's, I'm, I'm very driven to fields and all that from like training.

You know, that's one of those things. I mean, for workout purposes, I do too, but it's like, uh, it looks better without it. You know what I'm saying? It looks so much better. It's gotten out.

“And the truth is, like, it wouldn't even matter.”

Now, we have so many people training. Well, it's not enough space. You know what's funny? The grass. Excuse me.

The grass is kind of the color. It's falling out of favor. Now you're seeing gyms with like black. Yeah, turf. Yeah.

Yeah. I'm still the same though, because it's, it's definitely. It's an association thing. So yeah, because you played sports. I agree with that, too.

I don't think I would like black grass. There's something, there's something about the color that may, even though I'm in door, it makes me feel like I'm out of door. I feel like it's a bodybuilder, right? Yeah.

It's a bodybuilder, right? Yeah, it's a bodybuilder, right? Yeah, it's a bodybuilder, right? Yeah, it's a bodybuilder, right? Yeah, it's a bodybuilder, right?

Close the window. Shots, fire dogs. Yeah, sure. Just turn the lights. We don't want windows in there.

Yeah. Yeah, sure. I said, the bodybuilder is like, like, we don't know grass. Yeah, well, I, if we were to do it, yeah.

Yeah, I still think, if I, I don't, this is super, I'm sure this will never happen

because economically, I don't know how to make sense. But I would love a jam. In a location that's like California, right?

“I have to work in a sunny place with us, a roof that you could retract.”

Oh, yeah. I think I'll let the side. I don't, I don't know this. You know, but I don't know how I can, I would not be at all. Gems are not very profitable and to have, you know,

the Dallas Cowboys Stadium for you. Yeah. I still go back to our original idea where we can get everybody actually power our lights by running. Someone did that.

Yeah. Yeah. Yeah. No. That's what we're doing.

Because we did. And it failed. Oh, really? Yeah. Oh, like, it was a chain.

So it was a jam. Maybe Doug can look it up. Are you sure you're not, like, what's on this? I thought he's gone to the same. I think somebody actually tried this.

I don't think. So you would pay a fee. No, I see. And then you could exercise down your feet. No.

That was our idea, dog. That was our idea. Yeah, we talked about this. Somebody did it. I don't know.

I don't know. I believe it was. That was my idea on this podcast a long time ago. I talked about that. I included a swore.

Our friend Larry was going to work in a gym like this. No, no. He was building something else. No. Yeah.

This was my idea. A long time ago. We laughed about a years ago. Let's see. Years ago.

Now I knew there was someone trying to do an ego. And he could. Well, there was one in order. It wasn't structured with the membership like you're saying. That was our idea.

Was that our idea? Yeah. I mean, it was mine. But you probably took that. It was a business.

Sacramento eco fitness. The facility uses sports or eco power machines, which includes stationary bikes, ellipticals, and treadmills that turn human energy into utility grade electricity. Yeah. The gym has reportedly reduced the selector pill bill from 860 to 30, 600 to 30, $60 to $30 a month. Yeah.

So, yeah. This has been done. Membership idea was our idea. Yeah. I thought that was a brilliant idea.

By the way, but thanks. You are human battery. By the way, this is pure. A gym that does this is pure. It's a virtue signalling, because that's not profitable.

If you go from 680 to $30, you're like, wow, cool. We're saving 600 hours a month. Do you know much that equipment probably cost? Yeah. It probably take you 50 years off.

“Well, can I just tell you how small that gym has to be?”

I only have to go see bill 60 Sacramento. But I have solar panels if I have to see bill 60. It's like a what is there a 1000 square foot gym. It's somebody's gym garage. Yeah.

That's the tiny dude.

By the way, did you guys know that the first.

And I'm going to talk about my work on the second, because I closed that loop. But you guys know that the first. I think I told you guys this, how treadmills were first invented. I think we talked about this once. Hmm.

Like who invented treadmills? That's a good trivia. That's a good trivia. They were for they were it was a way to punish prisoners. No, it was.

Look up, look up. It was. It was. No. Yes.

First. Wait. That's what I don't want to wait. I don't want to wait. How big is this gym?

Okay. This is the gym itself. I'm just looking at how expensive the pieces of equipment are. Or the treadmills like 10 grand. That's.

That's all right. How much power is it really. Yeah. I don't know. All right.

Well, we're saying. Justin.

Oh, like so which came first of the answer real or the treadmill.

Probably treadmill. I don't think people had hamsters as pets. No. When the treadmill was invented. Yeah.

So it was a form of punishment. Yes. The first. Yep. And 1818 by English engineer William Kubit specifically as a form of hard labor punishment for prisoners in 19th century British jails.

Often referred to as a penal treadmill or everlasting circus. There case. What is this? You know, it's so funny. But that was a force to walk in the Lord.

It's how much did that backfire because if you're a prisoner. Okay. Locked up in a cell all day long. I would look so forward to go walking on my stairmaster or treadmill. One of their hours.

Not sure you want to bet. No. I would. First of all, they're feeding you three grains of rice a day. You're forced to walk off that bro.

If you are.

And if you're in solitude and confinement. Walk it going outside. I think it's probably better than what. Yes. Yes.

I will bet that all day. That's I guarantee it why I didn't probably last very long. They probably were like. They like it. The Jane gang where these be breaks.

Yeah. I mean, if you're in prison. But going out and doing labor or work or exercise is. But I mean, they probably were having people walk on them for like 10 hours a day. Oh, yes.

Well, look at it. So they were used to grind grain pump water. It causes an extreme exhaustion injury and sometimes death. Okay. It was like, oh, it's liability.

If we had those in the gym, I guess. Yeah. Or die. Yeah. One of these.

Oh, yeah. Look, look, look. Wow. Oh, I know. Oh, yeah.

“And you have to just keep walking forever.”

It's a original cross. Right. What? Oh, dude. How'd you get shredded by that?

Hey, did that? I had no idea about that. Yeah. I had never. So you know how people hate treadmills?

Yeah. They used it as a punishment. Yeah. I mean, and that's like the stair master there. Right.

The stair master treadmill was like the first thing then. So where did the elliptical come from? Oh, that came later. Bro, that was invented. That was for low impact.

Yeah, but that was the 90s. Yeah, that was like science came around and said, like, okay, how do we get people to do cardio without her? It was brilliant. It was like a chiropractor. It was.

So in our in our time in fitness, there's a few times when equipment was invented and changed the landscape of a gym. Yeah.

So dumbbells and barbells always been there.

Yes. Squat racks always been there. The elliptical was one of the biggest. Oh, yeah. Yeah.

Yeah. Precore came out and suddenly it was because cardio areas in gyms used to be treadmills and bikes and stairmasters. That's all they were. Stirmaster was the newer one. But they were there.

Yeah. Then the elliptical came out and it became a selling point. Oh, yeah. I used to give members.

“Oh, I had a priori a preso around I did.”

Because some of what you had so many people that were middle age. I'd say bad knees, bad joints, injury, surgeries, all the things. And it was zero impact. Yeah. Yeah.

Yeah. I do it all the time. I did something. I was in a while. I was like, I'm going to get on the elliptical.

You know what? It's about suggested. You said you video. I do. I do.

Really? Yeah. Yeah. Yeah. Yeah.

Yeah. Yeah. Yeah. Yeah. The pre-core crushed.

They went from nothing to Russia. Yeah. You think it was.

Was it pre-core was the first one?

Do you think so? It was. Look at how I say that. So call it. I am like, I am like 95% sure the pre-core was.

I mean, I wouldn't. That way invented. I wouldn't argue. Just don't know. Like, because I pre-core was the pre-core and vent the elliptical dog.

Uh, I believe so. Yeah. They were up in actually Washington state. I remember when they first came around. Really?

When were they invented? Because 1980. Oh, wow. 80. I didn't see him in gyms until like the 90s.

I think he had the internet. Yeah. They made the first rowing machine in 1981. He had the elliptical in 1995. Oh, 95.

25. Yeah. Where'd you get the 80 from? Yeah. Oh, that's when they were founded.

Oh, yeah. Yeah.

“So I remember that because I was working in gyms in 97.”

And that's when ellipticals were starting to make their way. Yeah. I remember when we were getting them. Yep. Oh, yeah.

We're getting four more ellipticals. Yeah. It would be a line. Yeah. There would be a line.

Oh, my God. You so funny, brother. I was just going to bring up on podcast because I've been doing so much cardio the gym. Yeah.

So I'm fitting this. I've seen one of the gyms I rotate through. So I went to that one, which has a huge cardio area. And they have. I want to say four of those stepstep monsters.

The step mill step mill. Yeah. Yeah. The school step mill. Yeah.

Yeah. Yeah. Yeah. Yeah. There's a stairmaster.

There's like this. There's the rotating stair. Yeah. There's a big stairs, right? But if you mess up on your phone.

Yeah. There's four of those. I'm doing my elliptical. Yep. Yeah.

Which is funny because people don't there's always a lift.

When you demonstrate the elliptical, you make a funny face. I think it's just a face. It's like salsa. It's a face. It's a suggested.

It's like. It's a sweat. It's okay. All right. It's a story.

So there's always ellipticals open. There's always a handful of treadmills. But everybody wants to those four step the step mills are what I know. And I'm on the elliptical. And there's two ellipticals open next to me.

And there's two people waiting sitting on their phones. Well, there's teleport. Why? Why? There's people doing that.

And I'm like. The first of all, cardio is so minimal amount of count. It also doesn't matter. It's like any piece of cardio. That's sort of like.

Yeah. It's not like a machine. It's like strength training where they're all different. It's so hard. My trainer brain.

It's so hard to not want to.

It's like real stairs.

Like. I was like. This is now happening. Enough times where I'm like this. And like you shut out of your ass.

I don't talk to nobody. You're working out. You don't need to talk to anybody.

“But I want to walk over to them so bad and be like.”

I know what your goal is to get went to get on this. I've been pretty confident in what you're trying to do. You know how much more beneficial it would be for you to just until that opens up. Go walk on that treadmill. Speed three until that does and then hop over there versus sitting down on your phone.

Waiting for 20 minutes. That is the most absurd thing you could possibly do. Yeah. It's almost like you went to the gym, which means you went to the gym. You might spend the same hour out of half there.

And you sat on the ground for 20 minutes. While somebody was walking on your. So you can see people at the airport that that like. Move everybody away to get right in front on the track to get their bag. But their bag isn't even there.

That's my other pet peeve. Can we address that too? Can you step back and wait till your back? Can we get there? There should be like a there should be like a painted line around around the luggage.

The leather wants to push people. I just push them down. Dude, I just don't get it. It is.

“And if we all just stood back then when you're thinking.”

That's it. You'll be there. And then you come in. But not in everybody's way. But right away everybody gravitates right to the edge of it.

And into shoulder to shoulder to take your bags. Yeah. I know.

I never tell you when I look at the same people.

It is the same people saying. The same people at Costco with their cart that stop in the middle of everything. And just sit there. And the same people don't understand how merging works. Yeah.

You don't stop. Yeah. You merge. You zipper in. Yeah.

Wait till the last minute. You zipper in. You're getting early. Like an asshole. And create a longer line.

And they get mad that I'm passing you. So it's merging. If you zipper in. You can get a PSA. You ever get on a freeway where the guy doesn't want to zipper.

And I don't know. It's a slow, we're all merging. But why are you fighting me to get in? Yeah. You're like willing to drive off the freeway.

Because you got to be first. I got to let you in. I don't care. Get in. This is where automated cars.

Like I'm like looking forward to that. Totally. Yeah.

I never tell you when I lectured some members.

Because I was outside. We're doing flyers. Whatever. And they got in a big ol argument. Again, California, sunny day.

They're fighting over a front parking spot. By the way, there's parking in the park. Oh, that's yeah. Just got to go back a few spots. And they were fighting over the front.

And one guy's honk in or whatever. And I'm the gym manager. Get in the middle of this. And I hammered him. I'm saying, you guys are fighting over who parks in the front.

So you can get in and get on a treadmill. Makes no sense. Just walk from the back. And I remember us. Yeah.

That was really. That the. The lack of logic. Yeah. stuff is just wild. It's just alien to me is wild to me. I mean, I'm sitting there doing it. I'm going to like, is this like an old man in me or a trainer in me? What is it in me that's like, I feel that's as a kid. I'm like, what do we do it? I've been an old man for a long time. I do. So I'm pushing the sled because I got to do some functional stuff. And so I do two normal sets. And then the last set, I'm like, okay, I'm in a like sprint. I'm just really, you're so failing. I just lost. You are so.

So now, why is that a fail? Because you're still okay. That's the first day. Hey, the first day. You had to go pump out a couple sets your third day now. You're telling me you're doing sled pushes you're still muscle building shit. No, you ain't really. You're not. I was thinking you're not committed. No, no, no, I was thinking that's serious. You're not serious, you're not serious. Listen, someone's got to do that. Let me tell you your wife is here to encourage you. I'm here to put you down. I'm here to put you down until you're failing.

Get your shit together. I pushed the sled and I'm trying to go fast. Yeah, just really aware of how on athletic I've become like, I was never super athletic to begin with.

But I'm like, trying to go fast. I'm like, this is awkward. So I did that. And then they have a Kaiser machine because I'm like, I want to get a little like rotation explosive rotation, which by the way, explosive rotation is, I used to love doing that because I did judo. Right, bro. How did I almost pull my hand? Yeah, because you know, my hamstring, what am I doing? I'm not doing it with my hamstring. Suddenly, I'm like, are you getting like stabilized walk on the treadmill?

“That was the rest of the day. Just get a little walk. That's what I'm going to tell you that. Stop trying to do these sort of developments.”

Go walk dogs, go walk on your treadmill for a so gentle. So gentle. Anyway, I want to talk about so you're taking all kinds of supplements. I am, which is great. And you're taking the seed multi-vitamin. That's on that's on. They came out. I don't know. I actually rate multi-vitamin. It's a great multi-vitamin. I figured. Yeah. I figured. Right. So here's the thing, because people are like, you know, multi-vitamin are interchangeable. Just whatever one or the other doesn't make a difference. Two things with multi-vitamin's. One supplement industry is notorious for not having what they say is on the bottle.

You want a reputable brand, because oftentimes you'll take third parties will...

This is like often, 78% of time. The bottles they test don't even have what they say they have.

So seed is really good. They're really really good, very reputable. Here's the other thing with vitamins and minerals that different parts of the digestive tract will absorb different nutrients better. It's not like you just dump them in your stomach. Yeah. You'll get some absorption, but bioavailability makes a big difference in multi-vitamin. Seed, remember their tech, remember what their technology? They're the masters of this. They're the masters. Remember at their facility, they have the artificial huge digestive tract that they build.

That they build the simulate to show when the capsule releases the probiotic and went to show, okay, it's coming out at the right moment. Not just all coming out in the stomach. They did that with the multi-vitamin. So the multi-vitamin is multi-layered just like they're probiotic. We were talking about this and I thought I saw somebody in our threads share that they're in another commercial store. Look up seed and see if they are at Target also. If we were talking about some of our other brands that are now in Target, they can only retails.

A bunch of them now of our partners or you can find them like in Target. By the way, you know it's hard. Who was I talking about? I was talking to somebody about this. When you have a company that you're trying to get into Target, if they accept, if you can't deliver your screw, yeah.

“You have to because you have to have inventory. You have to have a large inventory and you're not going to make money at first.”

Yeah, that's true. Otherwise you'll get crushed. Yeah. It's like a big deal. Where are they at? Target. Yeah. See? It's in Target now. Really? Yeah. That's cool. They have 11,000 five-star reviews. That's great. 11,000? Yeah, they're probiotic. I mean, so I don't even touch this. It doesn't come closer. No, I mean, I remember when you first started talking about, I mean, you've been talking about probiotics long before we even worked with them. But the amount of people that I know converted over to seed and then the reviews that we would get email wise.

Yeah. But in that cool, they're in Target now? Yeah. Good for them. It's a trip for me to walk down the, like, the supplement and the drink pile and so with that. So how many partners do we work at? I want to say like six different companies that we've been working with for a long time now to see them in Target. You're a player of podcast at Target. So our math program DVDs. Nobody's DVD was.

We've ever talked about them for a minute. Dude, I remember a lot. That was the move for a lot of like fitness programs back in the days. You had like the video version of it. It was like you'd buy it. I mean, the jazzer size was huge on that and that's something mail or money. Yeah, yeah. I was retelling the art of this weekend. I had Jason and Danielle over and then I also had my mother while we were from Alice's Day. I cooked for all of them. And I was retelling the, the four of us all meeting.

And she didn't realize that when we was a crazy story when we went over and podcasted at her house,

that the four of us, this those like the first time we were all really met.

She assumed that we were, by the way, Doug wasn't at that original meeting. Not the original meeting he wasn't out. Obviously he was at when we were at Tina's with the original meeting when we met at Katrina's first something on that. Which dude, I could, Katrina's, Katrina has got it somewhere recorded and I got to find that her brother claims it. It's on it's saved on the internet or it's out there in the ethernet somewhere. Like, we really, well, she recorded it on the iPad.

So the iPad that we had.

“You guys remember that conversation with us?”

I don't. I do. You do. You do remember. And when you find it, I want to, I want to probably horrible. No, I know.

I remember the topics. You do. Yes, we talked about the science of cannabinoids because remember at that time. Oh, yeah, that's right. You guys are geek. We got all big on that.

Yeah. We talked about combining fitness and wellness because back then there was fitness, which was like fat loss, muscle gain. Then there was wellness. Right. We were trying to talk about bridging that. How are we going to do that? That's right. Because it was gut health, skin health, you know, immune health.

And it's like, there's two areas, but they should definitely come together. They contribute and we were talking about how we can talk about that on the show. You're right. I remember those two topics. Yeah, that's fine.

“I remember, I mean, Katrina, I didn't know idea she did it. She was in the kitchen.”

And after, like, 12 years. After you guys left, it was longer than that. Because moving on for 11 and that was a year or two before we had started or so. No, it was right before we started. It was right all around so much October of 2014.

Yeah, of course, so well as dates too.

Because I'm always reviewing old files.

Yes, I hate to use them. Because you want to buy a whole lot of stuff. Yes, I've got to be roll black buses. Yeah, I remember that. Doug's list.

Yeah, he saves it. It gets released. Yeah, yeah. So we were, she was like, no way. She had no idea.

I said, yeah, well, we came over your house and we recorded it. Her house for it. I said, we barely knew each other as a group. Like I said, I knew Justin before and I said, Doug and Sal knew each other. It was us getting to know each other.

Yeah, I said, but that was all us just, and she was totally blown away.

She had no idea about that.

I said, oh, yeah, and in fact, when we first started,

“I said, we had no intention of actually going into business with each other.”

We all agree that the podcast would be this cool thing we do. But Justin, I were doing our own thing. Sal and Doug were doing our own thing. It was like a collaborative marketing effort. Yeah, so exactly.

We thought, okay, if the podcast ends up getting enough attention, we can both have our businesses on the side.

And we never thought that it would be a thing together.

And so I was telling her that story. So she was all blown away. And then Danielle Chant, times in Jason's wife. And we get to talking about when I first met her and Jason all back our days. And I'm telling my mom, I'm like, because Jason's there.

Jason is one of Sal and I's mutual friends who would always tell me, you got to meet my buddy, sir. You have to meet my buddy, sir. And I knew him forever. And I said, and he knew Sal and Sal in the later on.

We find out that he was telling Sal the same thing. And Danielle's like, well, you met Sal before. He's been to your house. And I'm like, what do you mean? I was like, set what house?

And she's like, your condo. I'm like, no, I said, Sal and I didn't meet for years later. I said, I met him with Larry at his studio. Like, like, like, eight, nine years after after that. I didn't even have my condo when I met Sal.

It was long, long gone. She goes, Adam, I was there with Jay and she starts arguing with me. Like Danielle gets real passionate about what she's saying. Like Jason's like, can we just agree that maybe? She's like, like, modern comedy.

Can we just agree that maybe? She's like, like, modern comedy. Can we do the two of us? And like, Danielle, tell his neighbors.

I said, trust me, Sal has never been to a house.

And she starts and she starts telling recalling this night. She's like, Larry had this huge going away party. It was like, the hazement.

“And I'm like, okay, I don't remember that.”

That was a huge, huge night, right? That she goes. And I was there with Jason. We got in a huge fight. And then she starts talking about the whole thing and like that.

And then we went to your house. How are you with the woman's memory, dude? Oh, I don't know. That was like, I don't understand. Yeah, she was.

She was like, well, it's because of the argument. Well, that's why she remembers. Oh, yeah. You know why? You know, so this is when Jason, this is so Jason.

I shouldn't sell him out. But he said something on, like, derogatory about her and the girls that he's with. Like, being funny, smart ass like he is on the phone. Like, yeah, come over here. I'm with my bitches.

You know, like, something like funny. Yeah, I'm trying to be funny. And she was on the couch. And she, like, popped your head up. Like, what'd you say?

Oh, yeah. Like, so they got into a big fight. That couch. So she's at my condo on my couch. Yeah.

I tell her, like, I don't remember that. She goes, and Sal was there on your deck and hanging out. I'm like, no way, dude. No way. It happened.

And he did happen.

So here's what you guys didn't even talk.

No way. So here's what's so weird. No. Here's what's so weird. Here's what's weird about the story.

Because we were talking off air. I remember that night. I heard this story. Because Larry, it was just going away party. Obviously, I know Larry, Larry, very well.

I remember that party. There was a lot of drinking. I remember being on the dance floor. Holy shit, pay bottle. Ah, drink it like a idiot.

Good. We all hung out. And we went back to someone's house. And I didn't know anybody, but Jason. Yeah.

So Jason brings me in. I remember the white couch, which you said was yours. Yeah. And at one point, I went out to the balcony because I got sick from so much drinking. And I threw up over the balcony.

Yeah. Yes. And Jason walks up beside me and he robs my bag. He's like, it's okay, buddy. And then he starts to puke.

And we're both just puke.

“So I remember that night because of that.”

Yeah. And I also remember I lost my shoe. I've told the story before. I got home. And which I don't know how to got home.

It's terrible story. And I lost. I don't know where my shoe was. I have one shoe missing. Which might be, might have been stuck in your condo.

I don't know. But, but that was your house. Yeah. That's weird. Yeah.

And I have no recollection. I don't remember him being there at all. I don't remember Danny L being there. I don't remember him being there. But I do know.

I do remember that night. I remember the big party. Yeah. And I do remember a lot of times when we all went out like that. Jason Larry, all this guy, we had all come back to my place afterwards.

And after party. So I definitely. I don't know where the lead. And so the fact that you possibly there. That's like, I mean, we have to be.

You have an idea how old you are. So it went. Is that sanitary today? Yeah. So I'm probably 23.

Yes. So I'm 21 years old, bro. Yeah. I'm like 21. Yeah.

Because I had just bought my condo. I bought my condo. I think it was right. Not right before. But right around the time.

I finally left. The big box gym industry to start my own business. I was 21 turning 22 when I bought my condo. I think I only had. So I had it been about 22, which we put you at 23 24 maybe 24.

You'd be about 24. Okay. So if that's how yeah. That's weird. 23.

I was probably working for you. Oh yeah. Yeah. Yeah. Yeah.

This actually, this actually might have been even right before you. Because Baker and I are still hanging out and together. Oh yeah. But sure. But I wasn't Hillsdale.

So this is probably like, so how weird with that be that it was like right when I was was probably right around the time when you're coming out of college.

It wasn't ready yet.

Yeah. Yeah. His had we met connections reforming. Yeah. Maybe if we had met we wouldn't have liked each other.

And that would have destroyed the, you know, my life. He's just got thrown up. Yeah. Yeah. Oh, you should meet some work together.

Oh, they're going to puked over my belt. Well, it's crazy. Yeah. I was like underneath. Oh no.

I mean, that would we had both that Larry and Jason are two of the people who were involved

that night, who are two of the people, two of just two of the some of the people who would always tell me about

you got to meet them. This is so funny that we were all at my home. And we never like, oh, that's so formally introduced. I'm out. You know, so that was so great.

Oh, yeah. Danielle was like, I was so adamant. I was like, no. I don't know. They were together that long.

So that was day. They were the first time they'd ever hung out. Wow. They had just started hanging out. He was like, he'd hung out with her before.

And then he took her to that thing. Wow. And that's what she says.

“That's how this all started was actually didn't talk about that.”

And she's talking about the fight because of what he said on the phone. She was at my. I don't remember. I don't remember. I had like a little glass table in the kitchen.

Yes. And so him and Baker sitting in there. And he'd calls up somebody on the, calls his buddy on the phone. Oh, come over. And he said something derogatory like that.

And she's, he thought she's passed out on the couch. And she pops her head up. Oh, so pissed. Mistake Jason. Yeah.

She's still married him. Yeah. She's still married. They're, they're great together. And they got one.

And they're happily married with three girls. Three girls. Three girls. Three girls. Yeah.

Four different Jason. I do that.

That's what I always happens.

And I think so too. He's such a good dad. He's a great dad. He's a great dad. He's incredible father.

Great. Yeah. He's an incredible father. He's an incredible father. His daughters absolutely adore him.

Yeah. Super super super cool. Yeah. I read a story. It's an old story.

So before Adam makes fun of me.

“You'll be able to story from a long time.”

Yes, dude. It's an old story. Okay. But it's a crazy story that I didn't know. This actually.

This is real. I saw it on Facebook. It was like a clip or something that popped up. I'm like, is that real? Yeah, dude.

It was real. In 1974, there was a ship that caught fire and sink. A woman that was on that boat. They a boat came by and saw this woman cleaning to something. What was she.

She was on this boat. She survived. She was holding on to something. No, she was holding on to. A sea turtle.

She held on to a sea turtle for two days. This is like a Disney movie. It does. Fifty-two-year-old woman hung on to a sea turtle for two days. No way.

Two days. A spider or like like listen, her name is Candelaria Villain Weva. She was one of the passengers where the ship sunk. It was off of Zumba. Where is that?

The sea. It's a real place. It's a big size of a mouth. A mouth. A mouth.

And she stood the story. This is how she tells her. She struggled to survive in the water. This is crazy. She's a sea turtle.

Swam up to her. Then she climbed on top of it and wrote it for two days. For two days. And then she was rescued. Is that wild?

Come on. What year is this? Ninety-two. There's a picture already. Come on.

Let me take pictures. Yeah. Isn't that crazy? If it's true, it's crazy. As soon as she held on, they threw one of those life rings to her.

As soon as she grabbed onto it, the sea turtle took off. What? Yes, dude.

“Is there confirmation like the people that survived?”

Oh, it was a navy ship that found her. And then it does a navy ship like confirmed. Yes.

There's always a total story.

Oh, interesting. Yes. I've heard wild stories about dolphins doing things like that to save humans. Yeah. Yeah.

Not a sea turtle. That's what it's like. The turtles don't normally stay like that at the top of the water. Either. They also don't normally save your life.

Swam up to you. I just, I don't know if it's neemo or whatever. It's the guy that's like the total server. Yeah. Yeah.

Hop on, man. You know, like we definitely make an anime movie. I love it though. Yeah. How did that make a Disney movie?

I feel like that. You know what? So here's the secret. I would love, did she do anything with her life? That would be really sad if she did it.

At least get a sea turtle tattoo on her. That's definitely did that. If a sea turtle saved my life after I survived. I'm doing something. You know that.

Where that is and makes it go where they like hatch and then the people go there to just help them get into the ocean. Yeah. Maybe she should do that like every weekend. Maybe.

Have you guys ever seen that happens? I would. What? That like turtles be more. Yeah.

I wanted to do that. Maybe she years ago. Maybe see the predestory. She saved the sea turtle when it was a baby. And it came back and returned to favor.

Stop. That's the movie. And that would be the movie. Did you look her up dog? Did you do anything with her?

I story. Well, since she lived a quiet life largely avoiding the media spotlight. Some. I don't know.

Did you do anything with her?

Did you do anything with her? Yeah. She should have done that. That's a shame.

“Like like she's got to be the first person to go in anywhere where they have plastic straws.”

It's like. It's a claim to be. She's the one. She's the one that we get to. She's the one that we get to.

She's the one that we get to. She's the one that we get to. She's the one that we get to. She's the one that we get to. She's the one that we get to.

She's the one that we get to.

She's the one that we get to. She's the one that we get to. She's the one that we get to. She's the one that we get to. She's the one that we get to.

She's the one that we get to.

She's the one that we get to. She's the one that we get to. She's the one that we get to. She's the one that we get to. She's the one that we get to.

She's the one that we get to. She's the one that we get to. She comes from God.

“Let's say Christians will talk about this where you could be in pain.”

You could be suffering. But still feel a sense of joy. Whereas happiness is related to external circumstances. Right. So like something good happened.

I got to raise. You know, someone said something nice to me. It makes me happy versus joy, which comes from something outside of it. Right. And so I heard this great example of how you compare the two.

And it might have been Arthur Brooks that said this. Happiness is like a thermometer. It measures the temperature of the room. Joy is like a thermostat. You could set the temperature of the room.

That's cool. Isn't that cool? I didn't. So we got to what's going on. You could change the thermostat.

Yeah. And so joy is something you could feel regardless of the circumstance. Well, you remember. I mean, this is how I described what I went through when I thought of you. Yeah.

When you went through all that. And it was funny because that was the word that came to me. It was just like, I have this weird joy. Because I know I'm the temperature of the room is miserable. Yeah.

There's no, there's no, there's no doubt that that is bad. But I had this weird sense of joy even in the midst of that. And there was nothing that could I could explain it better than that. It wasn't happiness and excitement. You know, it wasn't like that because of external things at all.

In fact, all the external messages were like, this is miserable, sleep is terrible. Like all the things. But I had this weird feeling of joy. That's so awesome. Yeah.

I'll throw through that.

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Back to the show. Our next color is John from Florida. What's up, John? Hey, John. Hey, how are you all doing?

Good. Good. What's going on, dude? I'm 18 years old, and I'm looking to become a personal trainer.

“But I was just wondering if the best thing for me to do would be go to college and get a business degree for that.”

As well as getting my N-A-S and personal training syndication. And I was just going to kind of see what y'all opinion on that would be. Bro, definitely bro, I'm so glad you're talking to us right now. Hold on. It's a big commitment.

I'm going to ask you some questions, okay? What makes you want to be a trainer? I'd be a graduate. I mean, I think, like I grew up paying for things up and now I'm like super ace to the gym and I just love it. How do you feel about working with people, different kinds of people all day long?

I mean, we're actually probably all okay. I mean, what's the bad thing to make me think of, right? And probably I love working with people. How do you feel about selling things? I mean, pretty good.

I've never had a whole lot of things.

You know, strike the growth and get better at that. What do you, how do you feel about working with people that are stubborn to want to do with your, you're telling them? Because you're trying to tell them to get in shape. How do you feel about that? Oh, I mean, patient, or do you get irritated?

I mean, I know what's going to happen to that. I mean, I think I would work with it. It's interesting. Isn't he, bro? Yeah, we're saying, Disney.

Yeah, Disney. It's a great, great culture, dude.

“Yeah, how do you feel about moving across the country?”

Come a trainer. I mean, I'll do a bit to go here. Yeah. You know what? You'll do it.

I'll be a trainer anywhere. I can. You're in forever. Out. Yeah.

How bad do you want to do this?

Very bad. All right. So I'm asking this question because we're hiring trainers like crazy. And we hire based off of character and attitude. I'm going to give you some general advice.

And then I'm going to connect you with our fitness manager. Because we don't hire expensive trainers. We create trainers here. And I love young, hungry people who are looking to get into fitness. Because you're moldable.

And we can turn them into awesome coaches and trainers. But I'm going to give you some general advice. College. Your parents aren't going to tell you this. Okay.

“If you want to be a trainer, you really want to be a trainer.”

College is a waste of time. They're not going to teach anything. That's going to be of any value to be a good personal. You'll learn more in a Sam certification in the four years of college for being a personal trainer. We have a course.

Good. Good. You know that you know two of the four guys here don't have degrees, right? Actually none of us have a business. Yeah.

Yeah. Nobody in here has a business degree. Sal doesn't have a degree. I don't have a degree. Justin and Doug have degrees.

And they're not even in business. Yeah. By the way, the waste of time that there is to become a trainer going to college become a trainer. It's equally a waste of time to get a business degree to start a business. Yeah.

They don't teach anything business. The business advice is terrible. Yeah, you get good at like business planning and writing that up. It's like asking for money. Everything you learn is by doing.

But yeah, so I mean, there's value to it. I wouldn't completely shut all over it. There's a lot of really good professors out there that will teach you really good things. But the application is in this industry far outweighs a lot of the education. And you can get the education while you're working.

I think that's something that could sitter. Yeah. All right. So certification. We have a course.

Yeah. That teaches trainers how to build their business. It's focused on building your business and being a trainer. Any SM is great for the knowledge aspect by mechanics. You know, exercise program design, a lot of stuff.

And then ours is about building your business. I have Doug sent you the link. Or I'll have somebody call you to talk to him. I have Anne call him and talk to him. And then Anne can talk to him about the course and give recommendations on certification.

She'll be great on the education side for him.

And then she'll introduce him to Kyle if he's interested in it. If you listen, if this is for anybody else watching to John, so this is also for you. If you're willing to come in each ship for three months and run through a wall. Then that's the kind of training that we want. And we develop good trainers.

So you think about that real hard. And if you're interested, then you can talk to who runs our fitness department.

College will always be there.

I keep my mouth. Yeah. I miss out on all the parties though. I did miss that, bro. I did miss out on the party.

He's still part of the show. He's right. He's just, I just drove to a better party. All right, buddy. We're going to have Anne call you.

She'll talk to you more about the education stuff to help you out on that. And then hopefully we can chance to meet you. Well, thank you. All right, John. You got a good buddy.

Yeah, I do the same. Yeah, I do. You guys just crushed his old dream. Hey, hey, man.

“That's the advice that you need to hear.”

Oh, I know. I don't disagree. It'll do one or two things. It'll lead us scare him. And he's like, I don't know if I want to do this.

Which is good. Then go to school and do something else. It's just a lot of money. You know that he would invest in that direction. And, you know, if you're looking for that kind of return and also to be effective in the industry.

I don't see the value. If you know, it's a no-brainer. That's right. Listen, I, I was interested in, and I thought it was going to be a physical therapist. And I was going to school for college.

I knocked out my, I was finishing up my AA when I moved over here. And I, and I got personal training as a side job. Not because I thought it was going to be a career as a side job while I finished my, my degree. And I fell in love with personal training. So much that I was like, this is what I want to do.

And I found out that there was a career in it. And I remember my boss at that time. So showing me how much money he was making. And he's like, listen, Adam, you go. You can go finish your kinesiology degree for the next two, three years if you want.

He goes, or you can get education through certifications. We raise you up the same amount of money you'll get more from having a degree. We'll pay you more for having a national cert that you can do at home. And he goes, and that's the pathway to my position. And that was a, that was all, and what I did was I said, give it a year.

I'm so, so much that I'll give it a year. I will give it a year. I'm going to give it everything I got. And it's, I'll still be young.

“So if it doesn't pan out the way I think, then I'll go back to college.”

And you know, here we are. So here we are. And so if you know you want to be a trainer, it's a no brainer. If you're not sure, then college has a lot to do. You want to be a doctor, do something in that regard, like medically.

Yes. Oh, even if you're uncertain, right? Because at least that gives you years to mature and experience and take different classes. But if you know, if you know, yeah, give it a year. Yeah.

What's the worst I could have it? So similar to my story. My, my literally was my, my man, I told my man, I got to go back to school. I can't train as much. He's like, I know how much you're making.

Because you know, much of physical therapist makes. And I showed me, I'm like, he's like, you're making more now. Yeah. Well, like, oh, I think she liked this better. So yeah, it's crazy. So I stayed.

Our next caller is Alyssa from Michigan. Hi Alyssa. Hi Alyssa. Hey guys. How are you?

Oh, this is. This is amazing. I'm good. How are you guys? Good.

How can you help you? Okay. So my name is Alyssa. I'm 20 years old and from Michigan. My question is, how do I naturally increase my estrogen?

For background, I've always been interested in involved in fitness and sports.

I got my period at 14 years old and for about three years. It was perfectly normal. Regular flow once a month. When I went up the college, my period became irregular, getting it once every three or four months. Fast forward and now my period is even more inconsistent.

I brought this up to my doctor and gamma blood drawn. Turns out my estrogen is below 10. Her only advice was to go on birth control, which I was and still am against. But I did end up taking for 21 days. This forced my period due to the estrogen in the birth control.

That was back in October 2025. And I still have yet to have another period. I do not know what could have caused my decrease in estrogen. As it had to have been normal for at least few years. Going to college was a big change for me in lifestyle, location, food, people, stress, etc.

I also played basketball freshman year of college. But I've always played multiple sports. I've strength trained since I was 15. I started running in May 2025 and I've been running a few times a week since then. I find it hard to believe.

My activity could be the reason for my decrease in estrogen since I've always been active. Is there anything I can do to naturally increase my estrogen to get my period back? Yeah, great question. Okay, so it's more complicated than what you said.

First off, book I recommend is called Beyond the Pill by Dr. Jolene Brighton.

So I think that would be a great book for you to read. Kind of learn about your hormones and how to get them in the healthy spot. Did you see that interview we did with her? No, I did not. Okay, we've got an interview with her at least twice.

“Yes, so if you have to watch her watch that interview that we did with her, it's a great interview.”

Dr. Jolene Brighton, so she's really really good about this. Okay, so yes, it's your training, but it's not just your training. It's the cumulative stress that you have on your body that tends to cause hormone disruption.

That can look like exercise, sleep, diet, then it can also be lifestyle.

It can be stressful situations, it could be anxiety, it could be change of environment, it could be all those things.

“So does any of that ring a bell or the lots of changes happening in your life recently that could be?”

We could put in the category of, oh yeah, that might be a stress. I mean, probably, I think I'm just naturally a kind of a stressed out person. I have a lot of worries about people in school. Yeah, you're not. And nobody's a naturally stressed out person, but you probably are used to living in a stress kind of a stressful way.

So this can look like type A, get it done, make it happen, take out more responsibilities, et cetera, et cetera. And so you may be so used to doing all those things that it's hard-free to gauge what that kind of feels like. The general advice for hormone balancing for both men and women, but especially for women is to let your body heal and recover. Yeah. And that takes a while sometimes.

So yeah, like right. No, no, go ahead, go ahead.

Right now, I'm following Beth and I'm all like I'm on like they 42 and I actually did the advanced because I was like, you know,

the normal, easy every roll down. Yeah, so I'm just getting into actually a phase three workout today, I'm supposed to feel like, I mean, is that really too much volume right now. Yeah, for sure. Right now, that's 15 would be more appropriate. Also, I mean, tell me more about like all the other stuff like are you playing sports right now, are you running right now? I would your calories that right now. Well, right now, I'm running one mile in the morning right when I wake up on a treadmill and then walking one mile.

I'm going to get 10,000 steps, including both those things. In my head, I was going to start running outside like my form miles a day type thing when it got warmer, but it hasn't gotten warmer yet. No. Those sports, my calories are like 20 to 100 sometimes I'll go to like 3,000 just because I'm so hungry. I feel like it's not that like I eat so much food.

You know why you feel, you know why sometimes you go up to 3,000 calories your body needs it and you're low.

“You're not, you need to find a more happy place, a happier place to probably land around 2,500 calories.”

Consistent. Yeah, consistently instead of the staying low, doing all that stuff and then your body starving and then you go to all the way up to 3,000. You need to hover around like a 2,500 calorie mark with all the activity you have going on. Alyssa, you're, you're young. This little bounce back.

Well, if you're, if you don't let yourself go back to what you're used to doing. And it's going to take a little while. What's your body fat percentage at, do you know? I'm not sure, I believe I did one of the ones where you hold that machine. I don't think that's right at all, but it was like 25%.

Okay, good. You got, don't let your body fat go below 22%. Okay. Keep your calories around 2,400, 2,500 consistently. Maps and Ebola, it's okay, phase 3 is a bit much.

So here's a deal. It's not that it's too much. It's that it's too much for you right now. If your estrogen's in the floor and combination everything. We got it, we got to let things heal.

So maps 15 would be a routine and walking. Yeah, maybe consider some things too that are like kind of bring you down a bit. Like sauna or yoga or stuff like that. Like things like that will help. But if you have, if you have your anxious having a lot of anxiety or you're somebody who thinks they feel stressed out a lot like that.

Doing things that are more recuperative for you. It will serve you getting your hormones back. Yeah, yeah, yeah, yeah, yeah, yeah, yeah. Yeah, yeah, yeah, yeah, yeah, yeah, yeah. Yeah, yeah, yeah, yeah, yeah.

We'd be the one to do. Yeah, yeah. But it's, oh, do you have a master of team? No, I don't. Okay, I'm going to send you a master of team.

I want you to stop running and I just want you to walk. And I want you to get your cut. Let's go. Let's go 2,400 or 2,500 consistent. And I'm going to have you back on in 60 days and let's see how you feel.

I'm actually really going to do. That's how you have to do it. Yeah, we're going to get you back on here. If you do what we tell you, there's a very high chance in 60 days like, whoa, yeah.

And now here's what's going to happen.

In 30 days, you're going to feel amazing. You're be super tempted to go crazy. Just do what we're saying. Okay, yeah, I mean, I want my period back. I'm worried I'm not going to kids.

I'm scared to not about that. So this will rebound. You'll be okay. You're not in like a really dangerous scary play. Bad place at all. You're just, it's a normal thing to happen. Women lose it when their when their body's taking on.

Especially athletes. Yeah, when you're taking on all these.

“And remember that sports running exercise.”

Those are all stresses. It can be they can be good. But those are all stress. And then you add in a new move, new school, new circle,

Friends, new what like all that stuff is.

Well, those are all stress. It's also cumulative. So it's like year after year after year after year after year.

And then finally, the signals get loud enough to where you're like,

Uh-oh, what's going on here? Especially if you're not getting quality sleep to. You're not fully recovering. You're going to carry that into the next day. And then it just piles.

How's your sleep? Are you getting night sweats? No, but I am waking up. I want to talk about the night. I used to never do that.

That's the low estrogen. Yeah. Okay. Do what I said. Maps 15.

2500 calories. 10,000 steps. No running. Nothing else.

“If you want to do something else in yoga.”

Any supplementation like magnesium or anything. Yeah, do you take a multivitamin vitamin D? Uh, magnesium, that kind of stuff? No, I really should. Oh, yeah.

Yeah. Let's take a multivitamin. Take a also take a vitamin D3K2 supplement. And then magnesium. And take magnesium glycinate before bed.

Super inexpensive. Yeah. Get a night routine before bed. You take all that. You bump your calories.

You knock off the running. I bet 60 days you feel. Oh, yeah. Well, I think we'll have a good report in 60 days. Yep.

- I hope so. - Trust the process. - Yeah. - Can we do it? - Yeah.

- Yeah, let's go. - Yeah. - Thank you guys so much for taking the time. - Of course. - Thank you.

- Thank you. - That's good. - You got this list. - You got this list. - You got this list.

- You got this list. - You got this list. - Yeah. - We'll see you then. - Thank you so much, everyone.

- Alright, bye bye. - You know, comedy is for female athletes to have irregular and opinions. - Yeah, it's actually more common than not. - I see how they freak out, you know?

- Oh, yeah. - You also have to factor in, 'cause what is it like, those calories for someone who's doing all those things and that stress exacerbates all those things.

- So someone might be like,

“that's what you mean, you can't play sports.”

I can't, it's not that you can't do that stuff, it's just that you all, you have a stress block. - Sometimes just needing more doesn't. - Yeah, exactly.

That's what like the first thing I came to mind

when she said 22 and then she goes all over the 3000 and her head, she's like, I can't be that 'cause I have those three, it's, yeah, well that's because the body's going like, you've been starving me for four days

and now I need this in the new ovary, right? So our next caller is Luke and from California. - Luke, Luke, it's happening. - It's happening. - Hey, how's it going?

- Good man, how are you? - Well, really appreciate you allowing me back on for another question, big fan and supporter. Just want to say, you know, first and foremost, thank you for the work you guys put in the knowledge you share

and then your time for my question as well. So we'll get into that. This is more along like the health and wellness side of things. So at the end of last year, I did a function blood test, measures 175 biomarkers, it's pretty in depth

and while like 90% of it came back with everything, you know, in line, everything looking good. The 10% are like the stuff that was out arranged, really wanted to focus on and just had a couple of questions regarding that.

So specifically, the food, allergy and sensitivity's portion was informed I was highly sensitive to egg whites, casing, coffee, wheat and yeast. - I think I included in my question. My breakfast was, say, egg, Greek yogurt,

a glass of milk, and a cup of coffee, down. So definitely had to like make a chair air and then with the heart biomarkers, I understand that like cholesterol and stuff like that can be pretty individual, but stuff that was like the APOB,

lipoprotein A and high C reactive protein or HSCRP, along with like a history of heart disease and my family, just kind of stuff that I wanted to prioritize and think about a little bit more. So definitely change like the diet up,

you know, reduced red meat kind of placed with like fish, chicken, breakfast is completely different to how definitely not doing six eggs anymore. My question is really like, who should I be coordinating this information with like,

now that I'm kind of in like this elimination phase, do I just eat like that for the rest of my life? How should I go about or what should I be focusing on because in my past experience with like health care providers and things of that nature, it's not like I'm unhealthy.

You know, I'm not going there because I have like a sickness that I need to be cured, but I'm definitely not optimized. And so who should I be like, what information should I be seeking out with the information that I have in order to like live

and optimize lifestyle?

“- Yeah, honestly, I think you're already in the right direction.”

Here's what I would do, those changes you made are what I would do

if I was you and I'd retest in 90 days. Do this exact same test in 90 days and see where you're at.

Now, if you want like a provider, a functional medicine provider

a really good one, you know, Dr. Cabral's team is really good.

You could work with someone like that, but you're otherwise pretty healthy, active, you're young.

“Honestly, make those changes, wait 90 days,”

do another one of the exact same test you did and look at the difference. You can see where you're at. And I think that would be just a fine place to start. - Got it. And then like when it comes to the insensitivities like

for me, it's kind of hard to almost believe like for instance eggs. I've been eating them since I was, I mean, since I can remember. And I guess like maybe I was just constantly inflamed. Like I have noticed like some changes

on down like five pounds, maybe a little less inflammation in general. But when it comes to like, you know, fixing or not fixing, but reintroducing those food groups. Like is that recommended or should I just kind of wait and be like?

- No, you wait about 90 days and then reintroduce one of them. And see how you feel. And you could, now you could also the standard way of doing it. We'd be to do another test and see how those sensitivities responded. And if they go way down, then you can reintroduce it slowly.

It doesn't, it doesn't mean you're gonna have to avoid them for the rest of your life. Oftentimes you don't. And there typically needs to be some gut healing through that process. So and that's sometimes what happens

with certain food sensitivities.

“Now sometimes the food sensitivity lasts for a long time.”

And you just like gluten for me has gotten a lot better. But I can't eat it all the time for sure. You know, once a week is okay, but there was a point there where I couldn't even touch it. So, so there's very good odds that something like egg whites

in case seen will be something that you can reintroduce later and in moderation and be okay with. But I would do the same test in 90 days dude. - Got it. - And see how everything, and see how everything, yeah, see how everything changed.

I'd love to have you back on. I'd love to hear how the new tests came out after making those changes. So I think you made the right changes. That's what I would recommend.

- Yeah, yeah, I certainly can do that. Is there anything else like, obviously, you know, I exercise, I'm active. Like is there anything else that I should be focusing on that could improve some of these markers

that were like elevated or caused for concern? - I mean, technically we could, but I'm gonna tell you right now just the vibe I'm getting from you and everything that you keep in track of and at your age, I'm gonna tell you to not over.

- Yeah, yeah, yeah, yeah, yeah, yeah, yeah. - You move too many levers and then you don't know which one of them is the one that helped you. - You don't want to be like that dude. What's that guy's name, Brian Johnson?

- Yeah, that's like, yeah. - Where you just turn longevity into a stress into a God, like yes. - Yeah, be careful with it. - So hyperflow.

- Yeah, I don't focus too much anymore. You think you made the right changes and then wait and see what happens. - Yeah, yeah. - And also, you know, look, here's also listen to your body.

Sometimes we can use like labs, you can start to like, like stress us out. Like, oh my God, this one number's not perfect. Meanwhile, you feel good and everything's great until the whole story.

- Yeah, so I would say, don't go too deep anymore. I think you did the right things just wait 90 days and retest them. - And by the way, when you go, come back to the slowly reintroducing those foods,

I'd reintroduce, reintroduce them, priority to what I really care the most about. In other words, like maybe you're a big coffee drink and I love coffee and it's like man,

I hate to never have that ever again.

And so, but I could do without six eggs every day. That's not the biggest deal. Like whatever that, but maybe eggs is for you. Like whatever the thing is that you enjoy the most is what I'm gonna reintroduce because it's like,

so when I went through this process for me, it's just like, I eventually got to the point where just like, bread, just this net, will never be, bread doesn't do well with me. I changed that out of my lifestyle.

It's just not something I really eat. This may be once in a blue moon, I make some sourdough bread or something that makes it in there, but rarely ever, because I've realized that every time I reintroduce it,

my body just doesn't do well with it every again. So I've forever have changed it, but it's not, I don't feel like I've lost a lot or was that big of a deal for me. And so the things that I really care about

in my breakfast that you eliminated, it's like, I would reintroduce the ones that are most in high priority. Stick with that, make sure that's feeling okay before you reintroduce the next thing.

And maybe one of those things you are really sensitive to

“and maybe is something that you should change”

for long term, but there's a good chance you, as young as you are, the way you're approaching this, they should all probably get reintroduced after your gut heals, you'll be all right. Awesome, well, gentlemen, I really appreciate it.

That was my question. So once again, thank you so much for your time today and keep doing what you're all are doing and spreading the good knowledge. So thank you.

- You got a man, thank you. Keep it up, Logan. - Yeah, take care. - Yeah, there's just like a small category. There's not a lot of people,

but there's just category people that over, I don't think he's there, but he could go there.

- He's first to break down every time.

- Every little lab and then that's unhealthy. - It becomes obsessive, and so, you know,

He did the right changes, and that's it.

- Well, it'll be patient, see what happens. - Two things I want to comment on. One, doing too many things at once. This is a common mistake, and then you don't know what really made the impact, right?

So I think that's the other thing.

“The other thing that is important to point out,”

it always surprises people that the stuff

that we're sensitive to or that you have an issue with are these foods that you've eaten forever. It's actually more likely that's the case. - That's right. - The way it works, when it gets healthy one,

when it gets through the gut lining and it gets into your bloodstream. - If you're in flame and it's the food joy, you develop these things. - Exactly.

It's less likely to think of you every once in a while. - Right, right, or never, because it those are the ones that you didn't get through, because you weren't in flame, you weren't stressed, and then you didn't get through. So it's like, it always surprises people,

but it's actually the opposite is true. - It's most common that it's the food that you love and eat most of the time. - And why people will have a hard time processing that is because many times it's a healthier food.

- That's right. - It's a food that's like avocado. - There's no category for cookies. - Yeah, yeah, yeah, exactly right. - Our next color is Reese from Texas.

- What are we talking about, man? - Hey, what's up, what's up y'all, how's it going? - Good, good, how can we help you? - Okay, cool, so I'm gonna read my question and then I have a little bit of context.

“And if I start rambling, I'll come in all faster, okay?”

- All right, yeah. - Cool. - Hey, my pump team, I've actually recently been on the show asking about the coming to trainer and y'all encourage me a lot. I want to be a PT because I'm very passionate

about behavioral change and the benefits of exercise and routine on mental health. With that being said, I did so many things wrong on my journey so far, about three and a half years. I've learned how to be incredibly consistent

with my workouts and diet, is my favorite part of the day and I go to sleep/wakeup, excited and thinking about hitting the gym. The discipline for me now is following the plan and I'm not overdoing it.

I always felt like I needed to have a great workout

or a great pump every time I lifted, which inevitably let me lead to me skipping the hard, skill-focused compounds. So now I'm a fitness enthusiast/inspiring trainer who can barely squat, deadlift or bench for shit.

Right now, I'm running phase one of maps 15 advance on repeat with light load, just trying to learn the skill. I also plan on getting prime and/or prime pro very soon. I would love some tips for getting a better at these movements because every time I go to the gym

and can barely squat 95 pounds with a good form, I feel embarrassed. And of course it gives me imposter syndrome with my future coach aspirations. Started to be long-winded, thank you for the wisdom.

- Bro, you're doing a great job and you're on the right and just to look at your track. Just so you know, I was already a trainer for a couple of years and couldn't do any of those lifts. - Yeah. - I didn't squat, I didn't deadlift.

I didn't do it. Hence why we obviously preach about it so much on the show. So the fact that you're working on it already is a great job, dude, you're gonna be ahead of the curve. And you know what's awesome, actually,

is that you're gonna connect really well with your clients because you've just recently have gone through it. You know what it's like to be like, "I don't, this is hard, I haven't done it." You know, a lot of people are gonna come from that place.

A lot of people are familiar with your supposed to lift weights but they've ignored the big lifts, they've ignored, getting good at those things. And it's because they're embarrassed because you know what I'm saying?

All the things that you're feeling has kept them just and I was the same way, too. I didn't even teach those movements 'cause I couldn't perform a well-mine. So I avoided teaching things like the deadlift.

Like who am I to coach a deadlift? I can't even do it properly. And so I found other things to coach and teach. This is why we talk about how we weren't the great trainers.

We are today when we first started.

And so you're doing great. It's, it's, it's, it's, it's, it don't be afraid of that and embrace the journey and it's gonna make you a better coach 'cause you're gonna be able to connect to people going through the same thing.

Yeah, what makes you wanna be a trainer, Reese? - Um, well, I might start family, but I'm really passionate about it because they really change how I do myself and I've gone through a lot of like when I first started, I was overweight and I really got into that binge cycle.

And I probably had an end disorder but I didn't know what that even was. And I just want to help people go through that, avoid those mistakes. - Yeah.

- And yeah. And I'm not really doing nothing else. You know, I'm just working out a restaurant job and I'm doing decent like personally, but I was like, well, I have a passion about this.

Even though I feel like I'm not ready,

“I might as well do the first step, you know what I mean?”

- Let me list the character, let me break down the character of a successful trainer. Okay. - Yeah. - They love people, they want to help people.

They like to learn or they want to learn. They have a thirst for learning and they're okay with being vulnerable to their clients and honest. That's the character of a successful trainer.

And none of that that I say is Jack,

Can bench press, can squat, can do a back flip,

compete some bodybuilding, as a degree. - Has it, no that stuff.

“- So just so you know, we hire trainers,”

that's what I look for. I don't care about you. I never ask a trainer. If demonstrate to me a perfect squat or a PR, no dude. So that's what's gonna make you good

because the successful trainer is not the trainer that knows everything. First of all, nobody knows everything. It's the trainer that loves helping people is humble and is growth-minded.

That's it. And it's okay with being vulnerable. I've worked with a lot of trainers who couldn't be vulnerable

because they did never wanted to admit weakness

or never wanted to admit struggle. They like to present this persona of perfection. They never did well. They never connected with their clients. They did terrible to clients in the state.

- That's personal trainers. - So here's what I'm gonna do for you 'cause you wanna become a trainer. So I'm gonna hook you up. I'm gonna give you primer prime pro.

And I'm also gonna send you the great eight program that we just released. Great eight is gonna help you get good at those lifts better than any other program. Because you're only focused on eight

of the most important lifts and you're doing one lift a day. So do you say that primer prime pro, you need as a trainer for correctional exercise? - I do have a prime pro.

I just haven't really delved into it too much. But it's a little overwhelming. - No, get into it. And just look at the movements and practice the movements. - Just don't want to watch the,

I did watch the, the video Adam did, the 45 minutes or whatever. I watched that. And it helps me with my 90, 90s and stuff. So I've gone some value.

I just haven't really gotten to give you this. - Go down. We have so much free time to watch mine. So much free content for coaches. So, you know, if you're, I hopefully you're watching

the podcast with Kyle. 'Cause that's all about trainers and coaches. So make sure you're watching that on YouTube. - You need to, you're certified. You get a certification yet?

- No, I have my first exam schedule

with actually in a few days. I'm kind of nervous about it. But you know, I'm gonna get it eventually. I did my practices and I was passing those. That should be okay, but yeah.

- All right, good. It's an ass-hand. What are you doing? - Which one? - I'm gonna, I want you to look at our course.

We have a certification course. It's recognized nationally. So it'll give you CEUs for NASM 'cause you're gonna need that anyway. To maintain your certification.

Our course is all about how to be a good coach and trainer. So it's very different from NASM. Teachers, you had a train and coach clients. It teaches you how to build your business, how to get leads, how to communicate effectively.

Like all the things that I would teach a training, how to make it your career. Like how to really make it a good career as successful look into our course. And if you want to talk to somebody all about it,

I can have somebody call you that kind of explained it to you. At the very least, give you some advice. But if you want to be a trainer and you want to be able to turn it into a career, it's a must. It's a must to learn how to do that side.

- Yes, sir. - One last piece of advice on NASM. So one of the, if you haven't done this already before you go take the test, I think this is what has helped all my trainers

when I prepare them for that test. Is flashcards. It's literally the terminology. - Terminology, that gets you the test. If you know all the vocabulary really well, then you'll be okay.

'Cause there's always, there's two that will be totally wrong

and then there will be two that are close. And the new knowing the vocabulary, the difference, of the vocabulary will be everything. So make flashcards and know the words and if you literally know the terms the words,

you're gonna be okay.

“That's the key, that's the key to that test.”

- Gotcha. So yeah, I have done flashcards. - Okay, good. - There was a month ago where I was really disciplined with my studying, the past couple weeks I fell off.

So that's why I've been nervous. I was on the right path by just kind of got on discipline. So the next few days, I'm really gonna try to study for a few hours a day and hopefully pass it first try. - Good, good, good.

- Yeah. - And you all mind if I asked you all one question specifically about me learning these skills? - Yeah. - 'Cause I was doing maps 15 advanced

and it felt really good and I started feeling the benefits like even day-to-day like with something like the dead lifts. But I really had a lot of, like, made an upper back dawns that was kind of like perpetual.

And I did that for almost two months straight and I was going pretty light and I was able to go heavier but my back would just stay consistently sore. So I kinda right now I've been doing the normal maps 15 advanced

with dumbbells for like three or three weeks and so that goes away and then I'm just going back in. So like, is there anything else? - Yes, go in prime pro and do the shoulder and thoracic mobility movements a couple times a day.

There's also what will help sometimes with doms. I don't know how are you eating in a calorie surplus or are you in a deficit? - No, I'm basically in like the go-to walk zone. I'll talk about, I've been getting leaner

but I'm staying around the same way.

“- So kind of depends on the day I think.”

- I mean you're protein target.

- Yeah, cause sometimes sometimes you'll feel

that the doms like that when you're not in an eating of your calorie. - You're doing these big new movements and your body's muscles are waking up

and working that it never worked before

and then there's a higher demand for more calories and protein.

“- Now here's where I think it might be a mobility issue.”

Reese, you said you're getting stronger though, right? - Yeah, yes sir. - It's not like my quads or anything. - It just might back up if you're getting stronger. - Yeah, if you're getting stronger but you still feel pain,

thoracic mobility can sometimes be an issue for people. And so we're going to scapular circles. - Yeah, so in prime pro, look at shoulder and then thoracic mobility movements and pick a couple and just practice them throughout the day

and I think those will make a difference. - Prime with hand cover, rotation before you go. - Oh yeah, that'll cover it. - Hand cover, rotation will be here. - One movement, if you just did hand cover,

rotation every time before you do deadlift, do a couple sets of that, that should help if it's a mobility thing. I would also look into the making sure you're in a surplus. - Yeah.

- A lot of times when you're feeling that way

when new movements are happening, you need more calories and you normally would. Then doing your normal look like, yeah, so both those two things I think we'll probably solve what we're talking about.

- Gotcha.

“The all-think, I should switch, straight over to grenade”

or what we're going to recommend for right now. - The messaging advances, all of some of them. - It does. - It does, it does. - I like grenade though.

- Yeah. - Through the single or practice. - Super basic, super practice, basic movements. And then you combine that with Prime Pro, I think it'll be all right.

- You can jump back to 15. - The cool part about great aid and why we'll send it to you no matter what. I think it's less important, whether you jump personally right over to using it now or not,

is that as a trainer, this is what we've distilled

out of what we think of the most eight important exercises that every client should be able to do. And so that would be great to have in your arsenal that you know those eight movements. - Move their staple really well.

- Really well because if you can teach all your clients to do those eight movements, you're going to be very successful. - Gotcha. - Yeah, something cool with the Mass 15,

I put my friend on the original version and he's a beginner and you know, you'll have the TRX pushups and he started face to. And he told me he was like, "Pushups for so much easier and more stable now."

Like it seems obvious, but that's something really cool that I've seen, like I see how it works, you know, with the stability and then the strength and whatever, so it's a really good program. I mean, I'm just now learning.

It's up on me learn how I'm eventually gonna program that myself. - That's wonderful, yeah, that's great. That's great.

“- Grace, can I have someone call you today about our course?”

I think you would really benefit from that at your stage just to help you move from restaurant to training. - Yeah, of course I'm of that. - All right, let's do that. Let's see if we got someone available.

- Yeah, and we'll call him. - Okay, perfect. - All right, Reese, thanks for calling in. You're doing fine, bro, listen. - Yeah, do a great job.

- Keep at it. - Feeling like you're not good enough is actually a sign that you really care about being good enough, bro. So, when trainers get that place, well, like I know everything, that's when you're like,

"Uh-oh." - But it just takes wraps. - But lean into that more reps. - Lean into that part of you. It'll become a superpower.

In fact, don't, let's say, let's just pretend fast forward six months, you're a personal trainer. And you still don't feel super confident 'cause you're not dead lifting 300 pounds yet. You're not squatting, you're sharing with the clients

that you're taking them through, like that you just, I'm learning, and it's, and they can relate to that. It's a good thing. - It's great, dude. - It's a, that is relatable.

- It's vulnerable, like Sal said. So lean into that. Don't be afraid to tell people that, "Hey, "I've been working out for years, "but I'm still figuring these movements out.

"They take practice so that when they're, "they're having a hard time with them "and they struggle and they feel insecure about it." Even their coaches, like, "Listen, "I'm still getting better at these movements.

"Be lean into that." - 98% of the people that work with a trainer are gonna identify more with that than the two percent that want like the super athletic trainer body. It's such a small, or the trainer who has the perfect

deadlift, it does just 500 pounds. It has a mechanically perfect, like in talks. No, they'll connect better with the young guy who admits that, "Hey, I'm learning this still too." And this is what I'm learning, they'll appreciate.

- Oh, yeah. - Yeah, I'm glad that you all give me the encouragement because it kind of feels like I should wait, but then I'm like, if I wait, I'm gonna be like, I should have done the course sooner.

- No, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, - No, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no,

Yeah, well, thank you for the time again. You have a good day. Okay. All right. Great. Yeah. It's a common feeling that trainers will have. You know, it's funny.

I think I got a super power to give.

I know. I know both. You guys have both of express us on the show so I can say this.

“But part of the reason why Adam and Justin got so good so quickly is because when they became trainers,”

they were very aware and okay with the fact that I don't know. And I'm going to ask people and I'm going to get people to help me. And I'm going to have these people mentor. I've heard both of you guys communicate that so many times. And I've had trainers work for me when they have that attitude. Six months later, they're like so much better. Oh, yeah. versus the train that comes. I know everything. I've been working out for, you know, I could do all these

lifts. Those guys never grow. They never get better and they really struggle.

“And even if you're not that, um, because you, you just, uh, given an example of the streams.”

Sure. Even if you're not that like the, because even you don't have to be cocky and arrogant. Even if it's just you, you're just so proficient, you're so smart, you know, stuff. And you start to talk at that level. You start to speak to the way you speak to your peers. Yeah, first exactly. First is connecting to the person who feels insecure, feels imposter syndrome.

It feels like this is difficult. And when you're fresh in it and you're new and it, you know,

that feels like because I just built that way six months ago trying to figure this out.

“And you're, you're confident enough and humble enough to admit that to the client.”

They all said and go like, oh, shit. Okay. Like, you know what, we have a lot of trainers that exemplify exactly what we're talking about, but you know, really comes a mind more solo. Yeah. Here comes a guy who was a cop and I'm, listen, less than a year. This guy is training and working and communicating with people like a trainer with seven years. Yeah, a good experience. In less than a year of the walk. And it's because he got that, he's got that attitude. Yeah.

And I can't, every moment, very, very shocked me with his wisdom and how how much he's grown. So that's, that's it right there. Look, if you like the show, come find us on Instagram. MindPump Media. We'll see you there. Thank you for listening to MindPump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB Super Bundle at MindPumpMedia.com.

The RGB Super Bundle includes maps and a ballad, maps performance, and maps aesthetic. Nine months of phased, expert exercise programming designed by South Adam and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, the RGB Super Bundle is like having South Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle has a

full 30-day money bag guarantee, and you can get it now plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review an iTunes and by introducing MindPump to your friends and family. We thank you for your support, and until next time, this is MindPump.

Transcript

Owning a home is full of surprises, some wonderful, some, not so much.

Did regular lunges.

Totally.

It so much more effectively.

We do have so many people in here and we had the grass.

If you are.

It's like real stairs.

You want a reputable brand, because oftentimes you'll take third parties will...

She had no idea about that.

It wasn't ready yet.

Did you do anything with her?

It's liposomal technology.

She'll be great on the education side for him.

That can look like exercise, sleep, diet, then it can also be lifestyle.

Friends, new what like all that stuff is.

Now, if you want like a provider, a functional medicine provider

He did the right changes, and that's it.

Can bench press, can squat, can do a back flip,

- Yeah, cause sometimes sometimes you'll feel

I think I got a super power to give.

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