← Mind Pump: Raw Fitness Truth
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- [00:00]
Katie Duke
Hi, I'm Katie Duke and I've been a nurse for over 20 years. Listen, I used to think that I was my most stylish in my 20s, but honestly, style and confidence only get better with age. And that is why I love figs. These scrubs are beautiful, comfortable, and they are built to last. They're not those boxy, scratchy uniforms that we all started out in. No, no, no. These fit perfectly. They feel amazing, and the quality is just.
- [00:28]
Sal DeStefano
Wow.
- [00:30]
Katie Duke
My favorite color, burgundy. It's chic, it's timeless, and it's even the same color as my apartment because I'm kind of obsessed with it. And I love adding custom embroidery to make my scrubs as personal as my style. And since I work in telehealth, my embroidered figs even double as my ID badge. It's never too late to reinvent yourself or your scrubs. Get 15% off your first order at wearfigs.com with the code FIGSRX. That's wherefigs.com code FIGSRX for 15 off your first order.
- [01:00]
Sal DeStefano
Introducing family Freedom from T Mobile.
- [01:02]
Adam Schafer
We'll pay off four phones up to.
- [01:04]
Sal DeStefano
3, 200 and give you four free phones, all on America's largest 5G network. Visit t mobile.com familyfreedom up to 800 per line via virtual prepaid card typically takes 15 days. Free phone via 24 monthly bill credits with finance agreement. Example Apple iPhone 16128 gigs 829.99 Eligible trade in example iPhone 11 Pro for well qualified credits end in balance due. If you off earlier, cancel Contact us.
- [01:30]
Doug
If you want to pump your body.
- [01:32]
Adam Schafer
And expand your mind, there's only one place to go.
- [01:36]
Justin Andrews
Mind Pump. Mind Pump.
- [01:38]
Adam Schafer
With your hosts Sal Destefano, Adam Schaefer and Justin Andrews, you just found the most downloaded fitness, health and entertainment podcast in the history of the universe. This is Mind Pump. In today's episode, people called in and we coached them on air. They had they needed help with fat loss and muscle gain and fitness and so we got to coach them. But this was after the intro. Today's intro is 55 minutes long. Now, in the intro, we talk about some of those things. Fat loss, muscle gain, diet, nutrition, current events, family life. It's always a good time. By the way, if you want to be on an episode like this, submit your question, send it to mplivecaller.com that's where you go, where you can post your question and then we might have you on. It's a good time. This episode is brought to you by some sponsors. The first one is fatty 15. This is a fatty acid supplement shown to reduce inflammation, improve cognitive function. It's not fish oil. It's totally different. It comes from dairy. I've been using it. In fact, I talk about on the podcast some of the benefits that I've noticed from taking it. Go check them out. This is the future of fatty acid supplementation. Go to fatty15.com mindpump and you can get an additional 15% off on the 90 day subscription starter kit if you use the Code Mind Pump. This episode is also brought to you by Crisp Power. These are protein pretzels, 25 to 28 grams of protein per bag in delicious flavors. Go to crisp power.com, use the code mindpump10. Get 10% off Black Friday sale starts right now. All maps programs, all bundles, all guides, all mods, everything is 60% off. We only do this once a year. 60% off go to mapsfitnessproducts.com, use the code Black Friday for the discount. By the way, we'll be giving away some prizes every time you get something you can enter into or you get entered into a contest. Two people are going to get a one week stay at the Mind Pump Park City House, one week vacation plus $1,000 for travel. Five people are going to get three months of one on one coaching and ten people will get three months of concierge coaching. Again. Maps fitnessproducts.com everything 60% off with the Code Black Friday. Here comes the show T shirt time.
- [03:50]
Doug
And it's T shirt time.
- [03:51]
Sal DeStefano
Ah shit, Doug. You know it's my favorite time of the week.
- [03:54]
Doug
Three winners this week. One for Apple podcasts, two for Facebook. The Apple podcast winner is Capital Property. And for Facebook we have Wade Steiner and Brian Domini. All three of you are winners. Send a name I just read to itunes@mindpumpmedia.com include your shirt size and your shipping address and we'll get that shirt right out to you.
- [04:14]
Adam Schafer
All right, real quick.
- [04:15]
Jessica
If you love us like we love you, why not show it by rocking one of our shirts, hats, mugs or training gear over atmypumpstore.com I'm talking right now. Hit pause. Head on over to my pumpstore.com. that's it. Enjoy the rest of the show.
- [04:29]
Adam Schafer
Fitness can be hard. Definitely hard. A lot of people have struggle with it, but when you're over 40 it gets a little bit harder. What's the deal? What do you got to do? We're going to talk about the must dos. Look, if you're over 40, you want to get fit, healthy, build muscle, build strength, get lean. We're going to help you out. Right now, all of us here on the show are over 40, so we have some experience. Let's do it.
- [04:52]
Jessica
We're all over the hill.
- [04:54]
Adam Schafer
We are.
- [04:55]
Sal DeStefano
Do you really believe it gets harder?
- [04:56]
Adam Schafer
I think it gets different.
- [04:58]
Sal DeStefano
That's a better way to put it.
- [04:59]
Adam Schafer
I think it gets different.
- [04:59]
Sal DeStefano
I like that better. I like different, which makes it harder.
- [05:03]
Adam Schafer
In the sense that a lot of the information that's out there gets communicated to people or from people who I don't think have a lot of experience like this. So as personal trainers, if you train for, you know, five years or more, majority of your clients are going to fall in this age range and you start to figure this out, right? So if you're a young trainer, you probably are going to go through what I went through early days, which is I had these preconceived notions. And then I started training a lot of people over this age group, which, you know, different challenges, they're different stage of life, and I had to kind of piece things together. So you learn it that way. And then also, as you age yourself and life changes, there are some considerations. That's all that you need to take into account.
- [05:43]
Jessica
I think, like, your behaviors are just more cemented at this point. Like, you've been running like the same playbook for a really long time and what's worked for you, but, you know, might not be working at the rate it was working in the very beginning.
- [05:57]
Sal DeStefano
So I think it's a bit like parenting. I think parenting in your 20s versus parenting in your 40s. I feel like the things in your 20s that you have to your advantages, you don't need as much sleep, you can run around like crazy, get away with a bunch of stuff, maybe don't have the perfect diet, all those things like that. But what comes with forging is a ton of wisdom, right? So I might not be able to run around with my son like I probably could have when I was 20 years old, but I'm a lot wiser at 40 than I was at 20. I think fitness is kind of similar too. Like you by 40 years old, most people, especially if you have made any attempt to make good choices around eating or exercise and learn some things about yourself and about your body and about being healthy, I think the wisdom trumps the physical capabilities of the youth. So I think that the physically you can make the case, right? For why it's harder Yeah, I think.
- [06:48]
Adam Schafer
Let's start there. Right, let's start there. Because there are some. There are definitely, generally speaking. So it's not true for everybody, but generally speaking, there are some physical, I don't know, for lack of a better term, challenges that you'll encounter more often as you get into your 40s than you would have in your 20s and maybe 30s. And at the top of that is mobility. Right. So you can have mobility issues in your 20s, but you're typically more likely to have those issues in your 40s for a number of reasons. Primarily because by the time you're 40, if you've been inactive for the last 20 years, mobility just gets worse. So if you've spent the last, you know, 5, 10, 15 or more years just going to work and sitting at.
- [07:30]
Jessica
A desk, it's the fixed positions.
- [07:32]
Adam Schafer
Yes, you're gonna have some mobility issues that are more challenging versus somebody's 25. Even.
- [07:37]
Sal DeStefano
Even if you were active, let's be honest, because you. You're gonna do repetitive things in your job. So, I mean, I would consider you a very active person your whole life, but I would. You would also probably admit you have mobility stuff, right? So even. Even if you were an active person, you still tend to get. These mobility issues creep up on you at 40 just due to repetitive movements.
- [07:58]
Adam Schafer
That's right. That's right. And potential injuries that accrue.
- [08:01]
Sal DeStefano
Stuff like that.
- [08:02]
Adam Schafer
I would like to start with this because what you'll hear on our podcast and what you'll hear from smart fitness coaches and trainers are the benefits of certain exercises. Right? So when you have just a lot of exercises, probably a thousand or more exercises that exist in strength training, but they're all, not all equal. Some are more valuable than others. In particular, some are more valuable when it comes to what you could label as bang for your buck. Like, you want to build muscle, burn body fat. You want to get good results. There are exercises that are worth a hundred points, and then there are exercises that are worth one point. That's not saying some exercises are worthless and others, exercises applied properly for the right reason are very valuable.
- [08:43]
Justin Andrews
But.
- [08:43]
Adam Schafer
But generally speaking, like if you wanna go to the gym and spend 30 minutes working out, you wanna pick the exercises that are gonna give you the most bang for your buck. The ones that are gonna produce the best results, that are gonna give you the most muscle and strength and fat loss and mobility and health. Right. And among those exercises, generally speaking, are what are known as gross motor movement compound lifts. These are lifts that involve more of the Body typically two or more joints. So a single joint exercise would be like a curl. A compound lift would be like a row. Okay. To give you an example. So compound lifts. And then if you kind of narrow it down, there are some exercises in that category that are just phenomenal. They just give you great results. And chief among them is a squat, a squat and squat variations. Barbell squat in particular is phenomenal. Now, the challenge with the barbell squat is if you're listening to this and you're 42 and, and you haven't been squatting properly for a while, you're not going to be able to get under a bar and do a proper barbell squat. The odds are very low. You're not going to have the mobility, the control, the stability. It's not going to be. It's not going to look good. It's not going to feel good. Your risk of injury is really high because you don't have the ability to do it properly. And so you have to kind of work your way toward being able to do this amazing exercise. And so what I'd like to do is provide a alternative to a traditional barbell squat that is almost as good, that is a lot easier to perform from a skill perspective, and that's a box squat. A box squat. A barbell box squat is a great alternative to a barbell squat. Traditional barbell squat. And that's essentially. It's the same thing as a barbell squat. The only difference is you got the bar on your back and you slowly sit down on a bench, pause, and then stand back up versus there's no bench underneath you, and you go up and down. It's a great substitute exercise.
- [10:36]
Sal DeStefano
Well, I would say that's probably where a majority of my clients spent their time when we first.
- [10:42]
Adam Schafer
I don't.
- [10:43]
Sal DeStefano
I can't recall too many clients.
- [10:45]
Adam Schafer
You just barbell squatted that I. Barbell.
- [10:47]
Sal DeStefano
Back squatted, like right out the gate. Very, very rare.
- [10:50]
Adam Schafer
I'm.
- [10:50]
Sal DeStefano
I almost always started with box squats or a lunge or a step up was probably the three go to like, movements that I would start most people with. Now what I. What I'd always convey to them that I think is important to the listener is that the barbell back, a deep barbell back squat is the goal.
- [11:10]
Adam Schafer
Yes.
- [11:11]
Sal DeStefano
And so of course, you're 42. You haven't. You've either never done it. It's been a long time. You said it. So you're not going to hit the goal right out the gate. We're not going to get there maybe right away, but we're going to do some other alternative movements right now while we work on your mobility. With the end goal of I want to get. To be able to get you strong in a deep barbell back squat. Some of my clients were with me for years and we never even got there. That doesn't mean it was a failure because we got. We progressed in a lot of other areas and saw tremendous success. And they saw all kinds of great results in the pursuit of trying to get right. And I think a mistake that people in their 40s tend to do when they, you know, they hear that they can't barbell back squat or their low back bothers them, or their doctor told.
- [11:53]
Adam Schafer
Them, never do it.
- [11:54]
Sal DeStefano
Yeah, never do it. They just, they just throw it to the side and be like, oh, yeah, that' when I was young, I'll never do that again. And it's like, no, that's a terrible attitude towards it. The goal should be to get to that place. Yeah.
- [12:05]
Jessica
Well, with each one of these types of exercises, there's risk, reward, and there's ways to kind of modify it. So for that instance, like that stretch reflex, like.
- [12:14]
Adam Schafer
That's right.
- [12:14]
Jessica
It just adds a ton more risk and force that you have to account for. So to mitigate that and then be able to, you know, focus on, you know, those different components of that, the eccentric part and then now just the concentric part to come back up and to organize that, you're still putting a lot of work in the direction of doing a full squat. So same thing with the, the deadlift in like a trap bar.
- [12:37]
Adam Schafer
Yeah, I was just gonna go there. Justin. Deadlifts is right up there. If it's not as good as a barbell squat in terms of bang for your buck, it's definitely second. It's a phenomenal exercise. I mean, you're picking something off the ground strength. It'll bulletproof your back. If you do it right, it'll give you a really strong, stable back. It works the hamstrings, the glutes. From an aesthetic perspective, it gives you great, you know, visual results. But a barbell deadlift, it's. It's a high skill exercise. Again, like, to your point, Adam, you work your way up to it to be able to do it, but right out the gates, you're probably not going to be able to do it properly with good technique and good form. But an easy variation is a trap bar deadlift. Most people can grab a trap bar.
- [13:23]
Sal DeStefano
Oh, yeah.
- [13:24]
Adam Schafer
With appropriate weight and do a deadlift variation with good technique.
- [13:29]
Sal DeStefano
I also would say that I got more of my clients to deadlift than squat. So maybe you. You didn't have great squat mechanics, but through the trap bar or Romanians to eventually full deadlifts, that. That's an easier. I think you're right. Pathway than a barbell basketball. There's. There's a little bit more complexity to the barbell back squat and a little more difficult, which so deadlifts became a far more popular exercise with my clients. Just as far as just the pathway there was easier. And I would argue that it's as good or more valuable because you work the entire posterior chain. And since most of the issues that you're dealing with, clients are. Are anteriorly driven. Right. So they have the rounded shoulders, the forward head, a lot of the. This dominance in their front. Because we do everything in front of us. So strengthening the backside directly opposes all those postural deviations. So I found that being one of the most valuable, if not the most valuable exercises. Why I always like to make the argument about the deadlift being. I know we talk about the squat being king and maybe that has a lot to do with the complete organization of the muscles and the core stability. And the requirement of a deadlift is why you could probably put it at king. But it's a very close second. Is that deadlift, for all of its benefits and also its ability to get even a beginner lifter there too.
- [14:48]
Adam Schafer
Totally. And then, you know, overhead presses I would place as very important.
- [14:52]
Sal DeStefano
Which is also a skill out of the upper body.
- [14:54]
Adam Schafer
Yes. And it's also a skill people tend to lose. I remember as an early trainer having clients hire me in their mid-40s and they were unable to fully extend their arms above their head. Like they get them up there and then they have to kind of arch back and have this kind of. And so an overhead press is a great exercise, but if you can't perform it without feeling tension in your low back, without not being able to straighten your arms out, a great variation alternative is a hold. It's literally get a weight that you can straighten your arm out over your head, brace your core and hold and just hold it there for 20 to 30 seconds. Isometric overhead press. And that leads to being able to do an overhead press properly. And it was one of my go to movements for. For people like this, I literally put them in position, have them brace their core, extend their arms up, hold their position nicely, hold it for 20 to 30 seconds.
- [15:43]
Jessica
That was the exercise just bringing back familiarity. I Think a lot of times, like when your body isn't exposed to load overhead, for instance, you just lose the ability to immediately understand and organize in a way where you're going to be able to stabilize that, know how to, to keep that from, you know, crushing you. So your body just wants to compensate immediately with that and like, you know, use other means to, to compensate and get it up where you know to, to be able to just hold that there. It's, it's the base for, okay, I have load overhead. Now how's my body gonna be able to hold that and stabilize it? If you figure that out, you know, pressing it to that point becomes a lot more easy.
- [16:23]
Sal DeStefano
I'm trying to draw back to my clients and, and, and determine whether the overhead press was the first thing to go or squats. Meaning I think even like younger clients I found lost the ability to bring their arms.
- [16:42]
Adam Schafer
Interesting.
- [16:43]
Sal DeStefano
Yeah, yeah. Well, when you think about it, you still got to squat on the toilet up off the ground out of like there's not a lot of things fully extending. Yeah. Where you need to fully extend your.
- [16:54]
Jessica
Out in front.
- [16:55]
Sal DeStefano
Yeah, exactly. Out, like out in front. I mean, maybe you have to put some cups away in the cupboards that are like here, but here. I mean, you're probably more likely to lose that earlier than lose this. Even the full range of emotion. Squat.
- [17:10]
Adam Schafer
Well, it's just for people listening right now. These are fundamental parts of human movement. So your body's supposed to move this way. Once you start to lose these capabilities.
- [17:21]
Sal DeStefano
Because you don't do them, so much dysfunction sets in.
- [17:23]
Adam Schafer
Okay, so this is where you start to feel pain. This is where you start to move. Your movement patterns become less efficient. What does that mean? As you're moving, it takes more work to get your body to do things and so you just don't feel as good once you correct these. You just feel like, oh my God. I just, everything just opened up. I feel amazing. So what we're talking about, as you practice these, you're going to feel a huge difference in just everyday life. Not just from the strength increases, but now you can do these movements that you're supposed to be able to do. I'm going to move to diet now. Here's a must do. This is important for everybody, but the older you get, the data showing it's even more important is to eat a high protein diet. A high protein diet is actually more valuable as you get older than it is when you're younger. Now high protein diet, in the context of building muscle, appetite Suppression, helping with fat loss, helping with insulin sensitivity. It's valuable. The data on this is pretty awesome, especially when it comes to muscle building. As you get older though, the data gets even more interesting. In fact, as you get older, your body is trying to get you to lose muscle. Strength training combats that. So does eating a high protein diet. Now when I say high protein, here's what I mean. One gram of protein per pound of desired body weight or target body weight. That's a lot more protein than pretty much everybody watching this right now in this age group is eating. But if you hit this on a daily basis, you don't accidentally do that, it'll, it's life changing.
- [18:50]
Sal DeStefano
It's okay. So for the audience, just 15 minutes ago, right before we lit these mics up on Mondays, we all get lined up from Vicki who has like her little barbershop inside of our shop. And she just came in right before and said, are you guys on? No, we're not on. She goes, I, I have a client that's a huge fan of the show. Can they come in? And he just walked in, introduced himself, been a long time listener, probably in his mid-50s. If I had to guess, would you guys guess? Oh no, he looked 50. So yeah, if I had to guess 50, like early 50s, mid-50s and walked in and was like, man, all I've done is follow maps anabolic and hit my protein intake and it's been like life changing for me. It's like that your three day a week full body routine and hit your protein intake is especially as you get older. Because I think to your point, I think that it's just been neglected for so long. The change that happens just from that is crazy. It's crazy.
- [19:49]
Adam Schafer
In the studies on high protein diets and people as they get older and I'm talking every decade, right? So 40s, 50s, 60s, 70s, without strength training, it slows down the muscle loss that occurs. Now you have to strength train to stop and reverse the muscle loss. So high protein diet by itself isn't going to do it, but by itself it slows it down dramatically. Just to show the power of protein, you combine it with strength training and then watch what happens. And again it's 1 gram of protein per pound of body weight. And just to kind of focus on this a little bit, if Your target is 150 grams of protein a day, which is average body weight for a lot of people, that means 50 grams of protein for breakfast, 50 grams for lunch, 50 grams for dinner, so hard to do it's not easy. So when I say hit your protein target, eat a high protein diet, what people sometimes do is they hear this and then they'll throw in a couple foods that they know are proteins. Oh, I'll have an extra egg or let me eat a little bit more meat at dinner. So, okay, congratulations, you added 10 grams to your protein. Your target's 150. Now you're at 70 instead of 60. Right. So actually make this a priority. Watch what happens to everything else.
- [21:02]
Sal DeStefano
Well, just to, to add on to your point, you're making right there, you know, the average like meat serving to hit 50 grands is, is north of 8 ounces. You're talking 8 to 10 ounces just to hit 50. Very few people even do that. And I always like to make the point of if you eat out at all, semi regularly or regularly, when you order any meat anywhere.
- [21:23]
Adam Schafer
Unless it's a steakhouse.
- [21:23]
Sal DeStefano
Unless it's a steakhouse. Right. I'm talking about your Chipotle, your sandwich shops. Like the standard serving is 4 ounces.
- [21:31]
Adam Schafer
You have to double it.
- [21:32]
Sal DeStefano
Yeah. So you, you a lot of that, A lot of people don't realize that the, the amount of what you think is a protein meal is half of probably the serving you need to eat. And you need at least three to. And that's, you're saying 150. Like there's not a lot of 150 pound guys running around. So like that's my female clients. I've got to hit that number normally. My male clients were shooting for 180, you know, and so that goes up another number, another 10. That's a lot, that's a lot of protein. And so just the, the conscious effort to do that. I mean, and then it also does this beautiful thing because it takes effort to get to that much protein. You never get to a place where you're like getting so hungry you need to eat and you get leaner and the cravings kick in, you eat less. Yes. I mean it's such a, it's such a great psychological hack because you're not telling yourself, oh, I can't have this, I can't have that. All you're saying is go get that, go get that. And then if I'm still hungry, then I'll enjoy that or I'll do that thing. And it's wild how difficult it is to get that much protein. And focusing just on that kind of takes care of the appetite control.
- [22:39]
Adam Schafer
That's right.
- [22:40]
Sal DeStefano
And then you don't have to worry about that and then I think you.
- [22:42]
Adam Schafer
Get the muscle building, you get the satiety, you get the insulin sensitivity. And again, the data on. As you get older, this becomes more important. And this is more mainstream. Even. This isn't even just from fitness experts. You're now hearing this from the mainstream to increase protein intake. Lastly, I'll add this one and if you guys want to add more, but I think this is really important and I think this is the group to talk to about. Nothing is going to help you get to your fitness goals in an effective, sustainable way, like working with a good coach. Okay? Nothing comes close. You can listen to this podcast every single day, and we got great information and we've been around for a long time. We're know what we're talking about. But we are not going to come close to a good coach. You can, you could go to a gym and follow classes. You could do all the. It's not. Nothing comes close to having your own coach, a good coach who can help you design a workout, who could walk you through the process, who can guide you through all the times you stumble. Yeah, through that, your odds of success explode.
- [23:47]
Jessica
Well, we just don't have disposable time anymore. And it's like any chance we can be more efficient and effective. I feel like, you know, at this point, you want to put all your effort into something that's going to move the needle the most. And so, you know, getting a coach is. That's your fast track. That's the way that you're going to get there without. You know, when you're younger, it's like, you can. You get all this expendable time. You get all this, you know, free time where you can kind of experiment and you can kind of recover and you can. But, you know, now it's like you got responsibilities. You got all kinds of stuff going on. Like, let's, let's laser focus this.
- [24:26]
Sal DeStefano
Well, you also don't have to waste time unwinding bad behaviors, much like learning a golf swing right, where you've, you know, you go directly to a coach, Learn from the ground up how to do this correctly, and watch how much better you progress versus swinging a club for eight years, then going to a coach and having to unwind all the. I mean, I find that this was very common. As a personal trainer, I tended to be the last line of resort. Like, if people had already tried to do it on their own for a decade, finally threw their hands up because they hadn't had success, then I get them and it's when I get them. It's like, oh, wow.
- [25:00]
Jessica
Untangle everything.
- [25:01]
Sal DeStefano
We've got this crazy addiction to cardio. We've yo yo dieted our whole life. We've got like, we've like been over training. Like, so you got all these things that you have to unpack, unwind to get them back to where they should be. Versus, okay, this is an investment in myself. I know I want to be healthy life. This is a lifelong pursuit. That's. And I think the value of like a podcast like this is hopefully if you've been listening along this, when you go to invest in a coach or a trainer, you quickly can determine whether they're good, if they're good. It's like, okay, and. And that's really where the val. What I think the value is. Sure, some people can listen to the advice that we give and put it together themselves and figure it out. We've obviously seen that case. But, man, if you really. You really want to excel, you invest in a coach or a trainer to help you with that. You use the information that you've learned from here to determine, okay, this. This coach is.
- [25:54]
Adam Schafer
Is.
- [25:55]
Sal DeStefano
Knows what they're doing.
- [25:56]
Adam Schafer
Well, what's our site, Doug? What's our site? If people want. Would want a coach to call them. Cause I feel like we should give them somewhere to go if they're looking for someone that's.
- [26:03]
Doug
Yeah. Mindpump personal training.com, i believe, is the one you go to.
- [26:07]
Adam Schafer
And is it. Is it help if they'd like somebody to give them a call?
- [26:11]
Doug
Yeah, let me pull that up.
- [26:12]
Sal DeStefano
Yeah, I want to see how mad Kyle gets at you. Yeah, we booked a hundred calls this week, just so you know.
- [26:16]
Adam Schafer
Oh, wow. Yeah. Yeah, we're doing our best. We're doing our best to get trainers. We have really high standards, you guys. So, you know, a lot of trainers work for us, but we don't hire just anybody. Yeah.
- [26:27]
Doug
So it is forward slash help. So my pump personal training.com help.
- [26:32]
Adam Schafer
There you go. Anyway, I gotta. So I've. I've done. I've been doing a. It's been now a week and a half of using the fatty 15C. 15 fatty acid. And so I've been doing it consistently.
- [26:44]
Jessica
Yeah.
- [26:45]
Adam Schafer
And I sent you guys a text. I think it was Saturday.
- [26:47]
Jessica
Uhhuh.
- [26:48]
Adam Schafer
So left my left hip. I've had. I got this on and off pain and so. And it's just there. And it gets worse if I lift heavy and, you know, do stupid stuff, but it's just kind of there. And Justin and I off air, like commiserate about it. Yeah, we like to complain like old guys. Right. About this whole thing. And I'm sure it's connected to ego.
- [27:07]
Sal DeStefano
Lifting over the last great segue from today's topic.
- [27:10]
Adam Schafer
Yeah, total ego lifting.
- [27:13]
Jessica
We learned the hard way.
- [27:14]
Adam Schafer
That's another thing. So. Okay, what do you listen, no more pain.
- [27:18]
Sal DeStefano
So I just. Okay. You text that in the thread. I saw you guys texting about that. You think it's just tamping down inflammation with that? Okay, so that's what most likely.
- [27:27]
Adam Schafer
Yeah. It works on the inflammatory pathways. You know, fatty acids and your cell membranes play a big role in inflammation and it regulates. It's not an anti inflammatory. It's not like I'm taking an NSAID and stopping the inflammatory process. You don't want to do that. You want inflammation to exist. You need it. But it's modulating it and it's my. It's weird. Yeah, it's really so weird that I messaged you guys.
- [27:52]
Jessica
No, it's wild because I was like, maybe I'm getting better sleep like you do a little bit different.
- [27:56]
Adam Schafer
Yeah.
- [27:57]
Jessica
Because. Well, that, that, that was always when I'd wake up in the morning is when I would feel it the most and I would start like it would take me a while to almost work through that stiffness.
- [28:07]
Adam Schafer
Weird. Is your sleep better too? A little bit. Me too.
- [28:10]
Sal DeStefano
Okay, now this is wild. Remind me like I know we get omegas from like fish. Where, where? So it's dairy.
- [28:20]
Adam Schafer
Yes. Okay. Yes.
- [28:21]
Sal DeStefano
So this is probably too. Why this is. Because you guys both aren't like big dairy people at all. Well, Justin, I guess is cheese, huh?
- [28:28]
Jessica
I mean, I, I, Yeah, I cheat.
- [28:29]
Adam Schafer
Yeah, I don't.
- [28:30]
Sal DeStefano
I mean I think he tries, I.
- [28:32]
Jessica
Try not to go in excess.
- [28:33]
Adam Schafer
Yeah. I can't have dairy. And there's a fatty acid in dairy. Not me. This the C15 people. You can look this up. You guys in the, the studies almost really interesting. It's. I predict this to be a fatty acid people supplement like fish oils, often as fish oil because of the benefits it has. So I mean, and it is weird. I have been sleeping better. I don't know what the data says on sleep, so I gotta look that up too. So I don't know if it's because my hip doesn't hurt as much, I'm sleeping more, or the reduced inflammation now is helping me sleep.
- [28:59]
Justin Andrews
That's what I was.
- [28:59]
Adam Schafer
I haven't looked that up, but I. That's weird that you said that because my Sleep's better too. Yeah.
- [29:04]
Justin Andrews
Really interesting.
- [29:04]
Sal DeStefano
Well, I mean, how much, like any idea of how much like a dose that you're taking versus, like say, a brick of cheese for Justin.
- [29:13]
Adam Schafer
Ooh, good, good, good question.
- [29:15]
Sal DeStefano
I should know this.
- [29:16]
Adam Schafer
I don't know this. Yeah, it's. So it's one capsule a day. We're gonna have to look this up. Doug, get the total amount of C15 in there.
- [29:22]
Sal DeStefano
Y be interested to see, like, what, like how much dairy do you have to consume in order to do it? To do it.
- [29:29]
Jessica
And let's make a challenge out of this.
- [29:31]
Adam Schafer
Yeah, yeah, I want to. Yeah. Let's see what that says.
- [29:34]
Sal DeStefano
Because it makes a lot of sense. Obviously for you. It makes a lot of sense.
- [29:37]
Adam Schafer
Yes.
- [29:38]
Sal DeStefano
And then I'm curious if, you know, even Justin with his cheese consumption, is that still. That's most. I'm guessing it's probably still not hitting the upper limits of what you're getting when you supplement with it.
- [29:49]
Adam Schafer
I don't know how much is in there. It's good for liver health and immune response, which is great. I don't know how much is in there.
- [29:55]
Sal DeStefano
But I mean, we'll stay tuned the.
- [29:57]
Adam Schafer
Next time we stay tuned.
- [29:57]
Katie Duke
Let's talk about.
- [29:58]
Sal DeStefano
Next time we talk about it. I'll make sure I bring it up again because I'm curious too.
- [30:00]
Adam Schafer
Yeah, like how much, how much dairy would you have?
- [30:02]
Jessica
No, that is interesting thought.
- [30:04]
Adam Schafer
Yeah. Wow. Let's see. Can I get it from food? You can find it, but I think you have to eat a lot of food, a lot of dairy to get the amount that you're going to get getting in this. But we'll find out. We'll find out. Anyway, speaking of facts, I love it when my kids come up to me and tell me random things. So my, my three year old, she's about to turn three.
- [30:22]
Sal DeStefano
She's dropping facts on you now.
- [30:24]
Adam Schafer
So we're three year old. Jesus, dude, we were sitting there that.
- [30:28]
Sal DeStefano
Your kids are so walking encyclopedias.
- [30:30]
Adam Schafer
Oh, my. My five year old's ridiculous with it. But anyway, this is my daughter, right? So we're sitting there and she's feeling cuddly, which is. She'll occasionally do that. And I love it, right? So we're sitting there, she's like, you know, like rubbing my face and I love you. And I'm, you know, I'm kissing her and she goes, astronauts wear diapers. Did you know that? I'm like. And they do, right? So I'm like, they do.
- [30:51]
Jessica
There's that famous one with the lady that drove across country, her ex husband.
- [30:57]
Adam Schafer
Or whatever, she's like, did you know that? I'm like, yeah, yeah, they do like why do they wear diapers? She's like, they go to the moon all like, duh. Where'd she get that from? I don't know where she got it from. Where the hell did she hear that? That's hilarious. Wear diapers, dude.
- [31:12]
Sal DeStefano
It's so hilarious.
- [31:13]
Adam Schafer
Kids are great.
- [31:14]
Sal DeStefano
It's so wild. It is wild. Things that stick, right? Like they're just, I mean they're constantly taking in all the surroundings and information and the things that they decide that they're going to go like, oh, I'm going to grab on to that and, and hang on to that one and then. And repeat that later on.
- [31:29]
Adam Schafer
It's the best. It's the absolute best.
- [31:30]
Sal DeStefano
How was, how was Halloween for them?
- [31:32]
Adam Schafer
Oh yeah, so. Oh well, we had. It was not good. Well, it was good but we had to divide it. What do you mean? What do you mean?
- [31:39]
Sal DeStefano
So you were a gorilla, right?
- [31:41]
Adam Schafer
I was so. Which? Yeah, here, I'll tell you a story about that. So I, I bought a gorilla outfit because my son was Godzilla, so he want King Kong. All right. But I got a full gorilla outfit, like mask and everything. This is a.
- [31:52]
Jessica
You scared the crap out of me.
- [31:53]
Adam Schafer
Total fail for like you knew it. You hit it right in the nail.
- [31:57]
Sal DeStefano
For a three year old.
- [31:58]
Adam Schafer
I thought to myself, this is going to be so funny. I'm a babe. Get the camera. I'm going to come out in a full garb.
- [32:05]
Sal DeStefano
You surprised? Oh wow. I want the video.
- [32:07]
Jessica
What if she just had like a furry wig or something?
- [32:09]
Adam Schafer
What did I think would happen?
- [32:10]
Sal DeStefano
No, no, it's like one of those things where you let her touch it, feel it, see it first before you.
- [32:14]
Adam Schafer
Consider, bro, I come out and traumatize my daughter.
- [32:17]
Sal DeStefano
Yeah, she's not even want to go to the zoo now. She wouldn't even go to the zoo.
- [32:21]
Adam Schafer
Like, no. When I put the costume on for Halloween, I couldn't even. She didn't even want to see the mask. So that picture you saw. Yeah, my wife turned her around, I put it on real fast. Shut up the picture. Because if she saw me with it, she would have cried. What an idiot. I can't believe I did that. Anyway, so here's what happened. So Thursday, so Halloween's Friday, right? So Thursday night, 3am My 15 year old comes into our room crying like, what's the matter? I threw up all over in my bed. I'm like, oh no, so my 15 year old got a stomach bug really bad. So she stayed in our room, threw up rest of the night. So Halloween's the next day. She had a fever, and so she's like, please don't let me. I don't want to be alone. Because she was supposed to go to a party, which she ended up not going, obviously. So she's like, I don't want to be alone. So we ended up having to. I did a little bit of trick or treating with the little ones, brought them back, and then Jessica went out and did some with the little ones because I don't want to leave my daughter alone, of course. So that's how that all went down. It was cool. It was good. It was fun. But, you know, sucks that my. My girl was.
- [33:20]
Sal DeStefano
Yeah, yeah, yeah. And she's still at that age.
- [33:22]
Jessica
We.
- [33:22]
Sal DeStefano
Did you see the. Our family? It was so funny.
- [33:25]
Jessica
You guys are all themed out.
- [33:26]
Sal DeStefano
Yeah, yeah. So everybody see, the only kid is the only kid.
- [33:29]
Adam Schafer
The only kid.
- [33:30]
Sal DeStefano
So 15 adults, bro.
- [33:31]
Adam Schafer
How much attention does he get?
- [33:33]
Sal DeStefano
I know, dude. I'm like, I was saying, like, he's so ruined. He thinks that. He probably thinks, like, this is, like, so normal. You know what I'm saying? You should have seen, like, we, like, when we were going through neighborhoods, we were like the talk of the neighborhood because we're the biggest entourage. Nobody's rolling 15 deep, right? And all grown adults fully costumed out too, right? So everybody's decked out head to toe, and all themed as all Batman villains, right? So all the rogue Batman villains and. And Max's Joker, and, you know, we'd roll up to a house and you'd see this, like, look on the people's face, like, oh, my God, so many. And then just one kid walks up with his. His bag, and then they'd be like, oh, is it just for him? Like, all of you? Like, yeah, that's all of us. Then you hear people talking as we were walking on the road. And so he had a. He had an absolute bass.
- [34:16]
Adam Schafer
I mean, what do you do with the candy? Because. Does. Do you guys. You guys don't eat it all, obviously.
- [34:21]
Sal DeStefano
No, no, you know, it's. I mean, I, I, you know, I don't know if it's my son. I don't know if it was because of the work we put in earlier early on in his life, but I can literally tell him he could have a bag of candy and I could say, you get two pieces. Okay, he'll eat his two pieces. I'll take the bag. I'll go put it away. He'll forget about it by tomorrow. And that. That's it. I mean, it literally is that. That candy is not. He does not. I love it, too, because you guys know. And I've talked about. If you've listened. It's got a pull on me. Like, oh, yeah, Candy has got that right now. Yeah, it is.
- [35:01]
Adam Schafer
Doug brought a bag of candy.
- [35:02]
Sal DeStefano
Yes.
- [35:02]
Adam Schafer
Adam took it.
- [35:03]
Sal DeStefano
Bro, I can't. I don't care how much effort I've put into, like, breaking that. It's. There it is. There it is. Definitely. And it's. And it's. I know. It's. We grew up that way. And so I. It warms my heart to see his relationship with that. I. In fact, the. Katrina will tell you, I buy him the most treats. I love it. I love that I can have a little bit of an ice cream, and it could be two licks, and then we could toss it. I love that I can just. I can introduce him to all this fun stuff. And it not be like. And I was with my. My friend's kids, and. And I was like, man, yeah. Max is just so different. I. He had, like, a little jar or something, and I. I grabbed it and I threw a candy mouth. And his son saw it. His. His kung. His son come run up to Daddy, like, wanting candy because he saw that I had it, and he had to calm him down. It was such a big ordeal. And it's just like. And Max is right there. You know, I can literally go have a piece of candy and tell Max, like, no, you can't have it, and he's fine. Like, so his relationship with ice cream, candy, all the treats is. Is wild. And again, I don't know if. If it's a combination of just who he is. Makeup of Katrina. And I. I don't know if I.
- [36:10]
Adam Schafer
Told all the above.
- [36:11]
Sal DeStefano
Yeah. I mean, I like to think that had a lot to do with the early on, you know, training the palate. Like, you know, like, my son's, like, favorite thing is a little bit of cocoa whip and fruit. Like, that's like a. That's. He'll go bananas for that and just so excited.
- [36:25]
Adam Schafer
So great.
- [36:25]
Sal DeStefano
Yeah. To have a treat.
- [36:26]
Adam Schafer
Like, so do you guys.
- [36:27]
Justin Andrews
All.
- [36:27]
Adam Schafer
You guys all go trick or treating, all the adults in him?
- [36:29]
Sal DeStefano
Yes.
- [36:30]
Adam Schafer
Oh, so he's the star.
- [36:31]
Jessica
Yes.
- [36:32]
Sal DeStefano
It's all about him. It's 100 about him. And that's what they all get. They get like that because he gets so excited. So great. Yeah. About the characters. And he's like, super. You can't come over unless you're. You're dressed. That's part, like. So not all the family gets to come. Like, if you're not themed out, you don't. You don't come over for Halloween day. And so, yeah, he comes. Everyone came over. We had pizza before, and then we went and hit, like, three different neighborhoods up and let him go around.
- [36:58]
Adam Schafer
It's different now. When we were kids, I used to take a pillow sack, and I was probably. By the time I was going off by myself, I was probably 10, 9, 10. And we were gone. Yeah, like, a long time. We were gone for a long time. Yeah.
- [37:13]
Jessica
Well, yeah, that's kind of what we experienced with Ethan, and kind of. He just took off with his friends, and he already had plans to stay. We. We knew exactly, like, who he was staying with, who he's with, all this. And then I kind of. I'm coaching from afar, and I'm letting him, you know, have the freedom part. Courtney's having a hard time with us has, like. Because, you know, on your phone, you can track and see, like, where they're at constantly. She's just. I'm like, like, relax, babe. Like, you. We're at home just doing our thing. We were supposed to go out and do, like, a monsters ball thing for adults and all this. And of course, we start making dinner or hanging out. We're doing our thing, and we're not going anywhere. Who are we kidding, you know? Like, we never get the house to ourselves like this. I'm not doing a thing, you know? And so we're just like, watch, like, Poltergeist.
- [38:01]
Adam Schafer
Yeah, the original. Yeah.
- [38:03]
Sal DeStefano
Meanwhile, Courtney's like this on her phone the whole time.
- [38:05]
Jessica
She's like, we got a fight over there.
- [38:07]
Sal DeStefano
Yeah.
- [38:08]
Adam Schafer
I'm like, leave him alone.
- [38:11]
Sal DeStefano
This is my future, bro. I like hearing this. So I know how to. I know how to handle it, because Katrina is the same way, dude.
- [38:16]
Jessica
And then ever was in Morgan Hill, I was hoping he'd run into you guys, but it was. It was great. He had a great time with his friend. It's like we let him, you know, decide to go there, and. And I guess somebody had one of those, like, claw machines. Like, you have it. Like one of the arcades. Like, they had a big one that they allowed every kid to do, and then, like, they pull a stuffed animal thing out. It has candy. What a rad idea. So he was. He was like, going off about that, and, like, he was having such a good Time. But it was funny because you mentioned, you know, with your, like, pull towards candy and like. Like some of that kind of stuff. Like, you know, with Everett, for me, it's like, the public speaking stuff has always been like that. Oh, dude, I really hope he doesn't get this from me, you know, like, this fear. And he doesn't. He completely does it, but everything else is, like, so similar in our personality. And he had this project that he had to do for school where he just. He had to interview me and, like, find out, like, what got me into, like, my profession, like, my. My interests as a kid.
- [39:19]
Adam Schafer
Oh, was this recorded? And he recorded?
- [39:21]
Sal DeStefano
Yeah. Wow.
- [39:22]
Jessica
He recorded it and then, like, he wrote notes and was going to write it all up for his class, but I was like, dude, send me the audio. Because it was just like. Like, it's one of those things. Like, later on, I was, like, thinking about it, I was like, wow, that was so cool. Like, he steered the whole thing, and he was, like, super confident in his delivery. And, like, we had a great little like, mini podcast for, like, 15 minutes.
- [39:42]
Sal DeStefano
Yeah, you should have brought him in here. Oh, man, you should have totally done that.
- [39:48]
Adam Schafer
Yeah, recorded, too.
- [39:49]
Jessica
No, it's just audio.
- [39:51]
Sal DeStefano
But still would have been cool. It still would have been cool to experience, you know what I'm saying? That had been something you kept, you know, way later. That'd been.
- [39:57]
Jessica
It made me feel so good. I was like, oh, wow, I can't believe. You know, because that's.
- [40:00]
Sal DeStefano
That's just what I. That has to be struggle. Okay. That has to be. You got. Obviously, you guys are way ahead of me. Right. And we just talked about the sugar thing, so I feel like that. And I. I think what you're saying resonates with me. Like, as a dad, one of the best feelings has to be when you, you know, you've got a bad trait or, you know, you got something that you don't like that you don't want to pass, and you work really hard to make sure that that doesn't happen to them. And then to see that they're not, you're like, oh, yeah, thank you.
- [40:26]
Adam Schafer
You know, working. I wonder if yours would have been that way, Justin, because it's a natural fear. Right. But I wonder if yours would have been that bad if you never had that experience as a kid.
- [40:34]
Jessica
Yeah.
- [40:34]
Adam Schafer
Froze.
- [40:35]
Sal DeStefano
Yeah.
- [40:35]
Jessica
I don't know.
- [40:36]
Adam Schafer
Yeah, that's left.
- [40:37]
Jessica
That was traumatic.
- [40:38]
Sal DeStefano
Yeah.
- [40:39]
Jessica
It's so hilarious and silly thinking about it now. But, like, as a kid, I was like, that was.
- [40:44]
Sal DeStefano
Oh, it's Did I tell you? Did I tell you what Max's school does? Like, that they. They like, literally, he's. He was pre K. He's. He's kindergarten now. But since pre K, the kids get up in front of the entire school. And now that he's in kindergarten, it's every week, there's a kid that has to get up in front of the class every day. Wow. And so when you're. And they call it the vip, Your vip And when you're VIP you. And what they do is they're really cool about it because they don't, like. It's not a big pressure thing. It's like, they give them the flexibility to share something every day. But you're the VIP student that week and all that week. It's like, sir, it's all about kind of you and your things. And so you have the option to bring something and share it in front of the class. And so. And the teachers will review and let you know, as a parent, like, hey, this is an area that he's struggling with or does really well with. And like, they. This is one of the things that we got in his review about. They're just like, he chose to get up every single day, and every single day he had something to share. And it's like. But I think it's so cool that the school starts doing that when they're in pre K kindergarten. I mean, you keep. They keep doing that all the way through practice. Yeah. By the time they're in high school, like, get up in front of your class and do, like, this gonna be no big deal.
- [41:56]
Adam Schafer
When you guys were kids and you did group projects, was there always a role that you ended up taking?
- [42:01]
Sal DeStefano
Yeah, there was always. There was always a kid that you. There's a kid that spoke, wait for.
- [42:04]
Jessica
A while, and then, okay, I'm taking over.
- [42:06]
Adam Schafer
Yeah, I was the.
- [42:07]
Sal DeStefano
I didn't want to do the work.
- [42:08]
Adam Schafer
I'd present. Yeah.
- [42:09]
Jessica
I didn't want to get it back.
- [42:12]
Sal DeStefano
You're like, you guys do it. And just tell me.
- [42:15]
Adam Schafer
You know why? Because nobody wants to present. Yeah. Okay, cool. You get it done. I didn't want to do it either.
- [42:21]
Sal DeStefano
I didn't want to do anything. The written work.
- [42:23]
Adam Schafer
But I'm.
- [42:24]
Sal DeStefano
I was the guy that did all the work.
- [42:26]
Adam Schafer
I would get up there, and we.
- [42:27]
Sal DeStefano
Would have made a great team.
- [42:29]
Adam Schafer
You and I wouldn't have worked. Well, you present. No, you present. That's what I used to do every time. That's great.
- [42:35]
Sal DeStefano
But you know what? That I so that stuff, for me, didn't happen till, like, I want to say, seventh, eighth grade.
- [42:40]
Adam Schafer
Presenting.
- [42:40]
Sal DeStefano
Yeah. Do you remember presenting before that?
- [42:42]
Adam Schafer
Oh, yeah. Right out the gates. Oh, you remember early. Yeah, early on.
- [42:45]
Sal DeStefano
Oh, I don't know.
- [42:46]
Adam Schafer
I loved it.
- [42:47]
Sal DeStefano
Yeah. No, no, I mean, like, the school.
- [42:48]
Adam Schafer
I don't remember. Oh, you mean presenting. Yeah.
- [42:50]
Sal DeStefano
Yeah. That was, like, seventh, eighth grade.
- [42:52]
Adam Schafer
We.
- [42:53]
Sal DeStefano
Yeah, we did middle school.
- [42:54]
Adam Schafer
I don't rem. I don't remember presenting that early. I don't remember that far back. But I remember, like, fourth grade. Fifth grade. Fourth is where we would do reports and we'd have. Sorry.
- [43:01]
Sal DeStefano
Okay. Fourth grade.
- [43:02]
Adam Schafer
I remember reports.
- [43:03]
Sal DeStefano
I remember we had to come up with an invention, write a report. I remember the castle. But we didn't have to get up in front of class. Oh, you guys.
- [43:09]
Adam Schafer
Yeah, we do.
- [43:10]
Sal DeStefano
Oh, so that's good. So we didn't have to do. We didn't. I don't remember getting up and doing Rapport. And I actually remember that in social.
- [43:16]
Adam Schafer
Studies, it's such a good skill because. Yes. So many people hate it. So if you want to differentiate yourself, practice it. And it's a skill so you could learn it.
- [43:26]
Sal DeStefano
Well, that's what I love again. I mean, you ingrain it in a kid that early. By the time it's, like, part of their curriculum in high school, it's like, it's not even going to be a big deal.
- [43:35]
Adam Schafer
By the way, I looked up the C15, Doug. It's 100 milligrams for a capsule. You'd have to have 12 cups of whole milk. 12 cups of whole milk.
- [43:45]
Justin Andrews
Whoa.
- [43:45]
Adam Schafer
To get 100 milligrams, that's a thousand calories.
- [43:48]
Sal DeStefano
Yeah.
- [43:49]
Adam Schafer
So either you could have a thousand calories. Wow. Or you take one capsule.
- [43:53]
Sal DeStefano
Well, that makes me really interested because I eat a lot. I have a lot of dairy.
- [43:55]
Adam Schafer
But not like, no 12 minutes.
- [43:56]
Sal DeStefano
No, no, no, no, no. I'm not putting a gallon of milk.
- [43:59]
Doug
Yeah. So strange that you mentioned, you know, all the benefits you've been getting from it, because I haven't even noticed the correlation. But my sleep has been better.
- [44:07]
Adam Schafer
And you've been taking it.
- [44:08]
Doug
I've been taking it. And.
- [44:10]
Sal DeStefano
Interesting.
- [44:10]
Doug
I don't know if you know this, but once a week, I've been doing sprints because I had lost my ability to run, essentially.
- [44:16]
Sal DeStefano
I remember I had to go across.
- [44:17]
Doug
The street, and I was, like, running.
- [44:19]
Sal DeStefano
Like an old man.
- [44:19]
Doug
I go, this has to stop.
- [44:21]
Adam Schafer
Right. I love it, Doug.
- [44:22]
Doug
And so I started doing sprin at the park.
- [44:24]
Sal DeStefano
Yeah.
- [44:25]
Doug
And my right hip Was hurting. And this last week it wasn't hurting. And I didn't even put two and two together, so that's interesting.
- [44:34]
Sal DeStefano
Isn't that the same thing that you did that kicked it out for you too, was running across the street over here?
- [44:37]
Adam Schafer
Yeah, I just haven't practiced.
- [44:40]
Doug
No, I, I got serious about it because I, I went across the street to get the mail.
- [44:44]
Adam Schafer
Yeah.
- [44:45]
Doug
And I was like jogging like an old man.
- [44:47]
Sal DeStefano
Literally.
- [44:48]
Adam Schafer
Yeah. You have to think about what.
- [44:49]
Doug
Yeah.
- [44:51]
Adam Schafer
That'S what I described the other.
- [44:52]
Sal DeStefano
Day on the treadmill. I'm like, okay, this is what I gotta think about right now.
- [44:55]
Doug
But here's the interesting thing. After two or three sessions of sprints, I'm only doing like six to eight. 30 second sprints.
- [45:02]
Adam Schafer
Yeah.
- [45:04]
Doug
Completely corrected.
- [45:06]
Adam Schafer
Were you fast as a kid? I picture you as being a fast kid.
- [45:09]
Doug
No, I wasn't super fast.
- [45:11]
Adam Schafer
Really? No.
- [45:11]
Doug
I wish I was fast, but I wasn't.
- [45:14]
Adam Schafer
Wished you were there, huh?
- [45:16]
Sal DeStefano
How funny. I took said that I wished I was fast.
- [45:18]
Doug
I did, I did. It was like, I wish I was just a little faster.
- [45:21]
Adam Schafer
Fast enough to get away from the stable toothed tigers. Yeah.
- [45:24]
Doug
Well, it goes without saying I'm still here.
- [45:27]
Adam Schafer
Hey, so I looked up some, some data on daylight savings time because it's such.
- [45:32]
Sal DeStefano
How stupid it is.
- [45:33]
Adam Schafer
It's so dumb.
- [45:33]
Sal DeStefano
It is so dumb.
- [45:34]
Adam Schafer
Do you guys know what the data shifts every year? Okay, you guys know the reasoning for it, right? Why, why we still do it?
- [45:39]
Jessica
It's like with the farm.
- [45:41]
Sal DeStefano
That was originally what it's originally.
- [45:42]
Adam Schafer
Yeah, they say it saves energy. So it saves energy because you'll get, you'll capture more of the daylight, require you to turn your lights on less than you normally would. And so there's a lot of studies you want to show. Probably does nothing. It probably does nothing because then inconvenience, people are using their AC more.
- [46:05]
Sal DeStefano
Okay. Do you guys monitor that, by the way? But so I'm in this. It's funny you bring this up right now because, like I'm, I got my, my annual correction for my solar and I still am paying quite a bit of money for electricity. And I'm like, this makes no sense to me. I have solar panels, a lot of them all over my roof. And I'm like, why am I paying so much? And Katrina's like, well, it's because we. I was like, yeah, but we have solar, so we should have plenty. In fact, most of the time you have so much extra energy left over, you have to give it back to the city. So how am I tapping into it? And my. My pool and all that stuff is heated through gas, so it's not electricity. So it's like. Because I knew. I know that would run a lot if I was doing that, because I do that quite a bit. So it's not that I'm like, there's three of us. There's not that many loads of laundry. Like, what's going on? And I do run my AC a lot, but, I mean, I have solar, so I thought, no big deal. But then Katrina gave me the breakdown. They break it down on your bill. And I do run both the acs at peak times a lot. And so you get nailed for that if you run it. So I don't know if you guys pay attention to this. It's because between 4 and 8pm is like. If you don't run stuff during that time, like, it's like a fraction of what it costs you if you do it at different times.
- [47:23]
Adam Schafer
Now, knowing you, you're still gonna do it.
- [47:25]
Sal DeStefano
Well, no, I'm testing right now.
- [47:27]
Adam Schafer
What?
- [47:28]
Sal DeStefano
Yeah, I'm testing.
- [47:29]
Adam Schafer
You're gonna let it get warmer.
- [47:30]
Sal DeStefano
I'm testing it right now.
- [47:31]
Jessica
Time it out.
- [47:32]
Sal DeStefano
Yeah. Yeah.
- [47:33]
Justin Andrews
So.
- [47:33]
Sal DeStefano
Exactly.
- [47:33]
Adam Schafer
So how much do you think you can save?
- [47:35]
Sal DeStefano
I don't know. That's why I'm curious.
- [47:36]
Doug
Well, it is November, so.
- [47:37]
Sal DeStefano
Yeah. Yeah, it's a lot easier right now.
- [47:39]
Adam Schafer
So it's.
- [47:40]
Sal DeStefano
I. But I mean, I. I like my electricity bill is too much for considering I have solar. It's been really annoying. I'm like. I thought I was like. Part of that excitement of having solar was like, oh, I'm gonna have no electricity bill. When we lived out in Marina, I had no electricity. Well, that's because that's so cool that you're right, C.C. i never. I never had to run any AC. I run a little bit of heat. Barely any, though.
- [48:01]
Jessica
I don't have to very often at all.
- [48:03]
Sal DeStefano
So. Yeah, you're. Well, Santa Cruz. That's what's great about Santa Cruz Marine Area is that you probably don't have that, like, you know, like, I bet your electricity bills, like, high.
- [48:10]
Adam Schafer
Oh, yeah. Well, what do you.
- [48:11]
Sal DeStefano
What do you run on an average month? Close to a thousand.
- [48:13]
Adam Schafer
I don't. I don't even remember, to be honest with you. But it's a lot.
- [48:15]
Sal DeStefano
Yeah.
- [48:17]
Jessica
Equal the door, gas.
- [48:18]
Adam Schafer
Jessica, you don't even know your electricity bill, though. God, I gotta think. I gotta. I gotta think about you.
- [48:22]
Sal DeStefano
Have a guess. If I had a guess, I guess you probably like 800 bucks.
- [48:26]
Adam Schafer
Yeah, I Think so, yeah.
- [48:27]
Sal DeStefano
That'd be like somebody who just basically runs their AC full, full blast.
- [48:31]
Adam Schafer
Yeah, My wife, she's just. She just. She has to be cool all the time.
- [48:35]
Justin Andrews
Time.
- [48:35]
Adam Schafer
Yeah, she. She.
- [48:36]
Sal DeStefano
That's. She's like me like that, so. Well, you know what I'm trying to do now? Because I'm. I'm checking to see this 4 to 8, how much they're getting me for. So early in the morning, I get up and now I'm dropping the temperature.
- [48:46]
Adam Schafer
Cold.
- [48:47]
Sal DeStefano
So really cold. So that it maintains through that the peak time.
- [48:50]
Adam Schafer
And Katrina's like, why is the AC at 11am? You know what I'm saying?
- [48:54]
Sal DeStefano
I'm like, yeah. I'm like, I'm trying to get it way down.
- [48:56]
Adam Schafer
So I don't. So I don't run. My wife does. That cracks me up. She thinks it's too hot or too cold. She thinks if she hits the. Hits the freaking buttons so that the number goes really high, that it heats up faster. For example, it's freezing in here. She's like. I'm like, honey, just put it to where you want it. The fact that you go up to 90 doesn't make it get hotter any faster. Yeah. Like, what are you doing up and down? Like you just said, you were just sweating your butt off. Now you're freezing. What's going on?
- [49:29]
Sal DeStefano
Oh, yeah, I'm. I'm bad. I'm the one who's finicky about it. The temperature, for sure. As long as it.
- [49:34]
Adam Schafer
But.
- [49:34]
Sal DeStefano
So as long as it's cold at night, I'm okay.
- [49:39]
Adam Schafer
My grandparents used to crack me up, but we used to. When we used to go over there all the time, it was like, how dare you tell me to turn the heater on and you're not wearing a jacket. That was like the. Like, put a jacket. We still wear jackets in the house.
- [49:50]
Sal DeStefano
Yeah.
- [49:51]
Adam Schafer
Because it made no sense to these old world Sicilians that we would pay for warmth when you have jackets and blankets to them. It just.
- [49:59]
Justin Andrews
Just.
- [50:00]
Adam Schafer
I remember my grandpa, whole generation, he's.
- [50:02]
Sal DeStefano
Like, what are you doing?
- [50:02]
Adam Schafer
Just. And then. And then what? It's hot. It was really hot. He's like, use a fan. Yeah, so we would use a fan.
- [50:09]
Sal DeStefano
I mean, I'm that way when it.
- [50:10]
Adam Schafer
Made no sense to them.
- [50:11]
Sal DeStefano
I'm not. I hold back on the heater. I can totally hold back on the heater.
- [50:14]
Adam Schafer
Well, you like it cold. Yeah.
- [50:15]
Sal DeStefano
Yeah. So I can hold back on that because I. And I feel the same way. I'll throw a hoodie on you. Know what I'm saying? So everybody in my house is like.
- [50:20]
Adam Schafer
Hoodie down, bless your breath.
- [50:24]
Sal DeStefano
But if it's hot though, I, I do. But I mean, it's so dumb though, this solar thing. I thought for sure. So I'm like, I don't know. I'm testing right now to see if I can get this down. But that's another thing I don't like too. Do you guys know that's how like the solar bill works? It's like they don't, they don't tell you. You get like a correction. They just let it go. And then they, and then they go after like I think every six months or a year I get it and it's like, oh, yeah, you owe four grand. Yeah. Of like this usage that you, that you used over your allotted amount. Or like that. I'm like, this is weird. There's some conspiracy now that I'm like convinced. I'm like. And I can't, I can't. I understand the ac, but it's like, like other than that, that's all I, I run, I've got for, I don't know how many 20 something panels I have on my house. I got plenty of panels. Yeah.
- [51:07]
Adam Schafer
So how much, how are you saving?
- [51:09]
Sal DeStefano
What do you mean?
- [51:10]
Adam Schafer
How much money are you saving with all that solar?
- [51:12]
Sal DeStefano
I can't imagine because my, my bill is still 4, 600 bucks.
- [51:16]
Adam Schafer
Okay.
- [51:17]
Sal DeStefano
I mean, that's, that's like. And the most. I, I had the highest AC bills I ever had were like a thousand. Twelve hundred. Yeah, that was like some peak.
- [51:25]
Adam Schafer
Like, we pay a lot here for power, don't we, in California?
- [51:27]
Sal DeStefano
Yeah, we do.
- [51:28]
Adam Schafer
I bet people are listening right now in other parts of the country and they're like, what do you gu.
- [51:31]
Jessica
Guys, do you have a nuclear under your basement?
- [51:33]
Sal DeStefano
Look that up. I'm curious, where is.
- [51:35]
Adam Schafer
We have the most expensive everything? My niece, My niece who, who lives with us now from Nevada. She lived in Vegas. She looks at our gas and she's like this, this is crazy. She's like this, you know, because she's a, she just became an adult. So, you know, when you become an adult, you start realizing things cost money.
- [51:51]
Sal DeStefano
Yeah.
- [51:51]
Adam Schafer
But she can't believe how much gas costs here. And she was telling me what it costs over where she's at.
- [51:56]
Sal DeStefano
No, we've been so.
- [51:57]
Adam Schafer
Welcome to California.
- [51:57]
Sal DeStefano
Yeah. You've been so conditioned to that price.
- [51:59]
Jessica
Like, you know what? They're like, I didn't even know this, but in Livermore, well, you know, there's like there's places where. Well, they have this whole setup for these, like, long lasers. Almost like. What's that one place where they're. They do it in. In Switzerland. Anyways, they. They have all these lasers that they're like, organizing together to, like, split atoms and.
- [52:24]
Adam Schafer
Oh, you're talking about the Large Hydron Collider.
- [52:26]
Jessica
Yeah, Large hydro. But so. So this one, they're making like mini suns. Like, they're. They're creating fission.
- [52:31]
Adam Schafer
Oh, wow.
- [52:31]
Jessica
In Livermore, I was like, I didn't know this was happening, like, in our backyard. And like.
- [52:36]
Justin Andrews
Well.
- [52:36]
Adam Schafer
So if they mess up.
- [52:37]
Jessica
Yeah, they mess up.
- [52:38]
Adam Schafer
We're just all gonna get sucked in.
- [52:41]
Jessica
I'm like, this is happening, like, close by.
- [52:45]
Adam Schafer
Speaking of which.
- [52:45]
Sal DeStefano
Well, you gotta share with Sal what I shared with you about the. The cognitive thing. If you go to Go to prison, you have an option.
- [52:52]
Jessica
Oh, yeah. This is scary. It's almost like Minority Report or on a level or. So they're going to give you the option.
- [53:00]
Adam Schafer
Who's they?
- [53:01]
Jessica
This is some company that's created this, like. I guess it's like brainwashing software.
- [53:08]
Sal DeStefano
Yeah, yeah. No, literally. Literally, it's you. You.
- [53:11]
Adam Schafer
It.
- [53:11]
Sal DeStefano
Basically. So you can. It's a. They're working with these prisons. You will have an option to do your time. Sixteen years or whatever. Or what they do is they implant all the trauma that you put on the person through yourself. So you have empathy for what. For what you did. And like, basically you live through it.
- [53:31]
Jessica
And they say that, like, it's. It feels like years. Yes.
- [53:33]
Sal DeStefano
Three hours, but it feels like years. Yeah.
- [53:35]
Adam Schafer
And you're not real. Yeah.
- [53:37]
Sal DeStefano
Problem.
- [53:37]
Adam Schafer
Oh, that's not ethical.
- [53:38]
Jessica
Well, I know.
- [53:42]
Sal DeStefano
You choose you.
- [53:42]
Adam Schafer
I don't care. Yeah, that's not. Doesn't sound ethical.
- [53:46]
Jessica
Like, no way is that moral.
- [53:48]
Adam Schafer
It's like. What's that? What's that? He's not really superhero, is it. Ghost Rider that does that really. It makes you feel all the.
- [53:52]
Jessica
Oh, is that what he.
- [53:54]
Adam Schafer
Yeah.
- [53:55]
Sal DeStefano
Okay, look, I gotta play.
- [53:56]
Jessica
I gotta play the pain of your crimes.
- [53:58]
Guest Speaker (Cognify Representative)
Too late. But it's about our generations to come. Your children, your grandchildren, your great grandchildren. There is a company called Cognify. If you Google it and watch their video. And it's the future of incarceration. That's what it's titled. With this Cognify system, let's say you do a crime, or maybe you act out against the government, or you have a belief system that is not consistent with the country that you live. Live in. And you are prosecuted for a crime by Their definition. You will then get an opportunity to choose. Let's just use this for hypothetical. A measly petty theft. You can spend 50 years in prison, or you can go through the cognify process, which in three minutes, they will imprint memory sets. So let's say there was someone who was even harmed by the crime that you did. You will be able to feel the emotions of your victim, the emotions that the family members went through. All of that, you will. You will be forced to have the empathy. And you will feel like you've been imprisoned for 25 years or whatever it may be. But it's only three minutes.
- [54:53]
Jessica
This is black mirror type stuff.
- [54:55]
Justin Andrews
Yes.
- [54:55]
Guest Speaker (Cognify Representative)
So it's only three minutes.
- [54:56]
Sal DeStefano
And.
- [54:57]
Guest Speaker (Cognify Representative)
And I'm not joking. You watch it and it will just blow you away. But remember, they say this is. This is for the goodness of society. Okay. Would you trust your government with your memory sets?
- [55:08]
Adam Schafer
It's. This a nightmare.
- [55:09]
Justin Andrews
Dude.
- [55:09]
Adam Schafer
Bro, that's not. That's a nightmare.
- [55:11]
Doug
What is it?
- [55:12]
Adam Schafer
What could go wrong?
- [55:13]
Jessica
Judge Dread or. You know when they put them in these like little isolated cells and they put like some kind of like VR on them and then they just stow them away.
- [55:22]
Sal DeStefano
What a nightmare.
- [55:23]
Jessica
I know. It's just. It's so dystopian. Like I. It's just weird to see where we're going with the future. Like with all these. I mean, you got advancing technology.
- [55:32]
Sal DeStefano
You gotta think, though. Okay? Not us in here, because I think that we would be so fearful of that. But some. Somebody who gets incarcerated for 30 years.
- [55:41]
Adam Schafer
That's why it's unethical, because you're giving them a choice. Sure. But the choice is 20 years in jail or I'm going to torture you through your brain to have you feel like, how is that?
- [55:53]
Jessica
What kind of side effects are you going to.
- [55:55]
Sal DeStefano
That's the crazy part, is the side.
- [55:57]
Adam Schafer
Effects of that stuff, it's nightmares you have. This is why you need a society needs a strong moral foundation, because that's the guiding principle. Without that, science just does what it wants. Look at.
- [56:11]
Sal DeStefano
Look at Doug pulled up the killer. We are the most expensive in the country, of course. 50 higher than Nassau average. 50. 50, bro. The average of the nation is 20. 20 cents per kilowatt worth. 30 cents per kilowatt.
- [56:27]
Adam Schafer
Insane. We win that.
- [56:29]
Jessica
I'm like, come on. That and gas prices. Like, dude, what is happening here?
- [56:33]
Adam Schafer
I don't know.
- [56:34]
Doug
It's the greedy oil companies.
- [56:36]
Jessica
Oh, that's right.
- [56:37]
Sal DeStefano
Yeah.
- [56:37]
Jessica
It has nothing to do with the politicians, like, organizing these deals.
- [56:41]
Adam Schafer
Hey, I got. I want to mention, I think the most popular sponsor we have for our staff is the Krispower, because it lasts two seconds.
- [56:50]
Sal DeStefano
Never. There's none. I'm annoyed by kids.
- [56:53]
Doug
Try it yet?
- [56:54]
Jessica
My kids are like, I can't even.
- [56:56]
Adam Schafer
Get it home, bro. They send a box, it goes out there. By the time we're done with the podcast, it's gone. All of our trainers destroyed them.
- [57:03]
Jessica
Yeah. So that's a handy little snack.
- [57:05]
Adam Schafer
People don't know this. These are like. These are pretzels, but they come in different flavors. Nacho and. And. And cinnamon. Honey. Cinnamon fire. Bro's the best fire.
- [57:12]
Sal DeStefano
Yeah.
- [57:13]
Adam Schafer
And they're 25 to 28 grams of protein per bag, and they taste like pretzel chips.
- [57:18]
Sal DeStefano
Yeah.
- [57:18]
Adam Schafer
And you put. We put them out there. That's the mistake. Next time I tell Jerry, put them in my car.
- [57:23]
Sal DeStefano
Yeah.
- [57:24]
Adam Schafer
Don't leave them out there. They crushed them all. They're gone anyway, so they're. They're very popular, so.
- [57:28]
Sal DeStefano
Yeah, no, they're good.
- [57:29]
Adam Schafer
They're really good.
- [57:30]
Sal DeStefano
I wish I could bring some home.
- [57:32]
Adam Schafer
I would.
- [57:33]
Sal DeStefano
I totally would.
- [57:34]
Adam Schafer
Did you see I had her put on some of my stuff in the fridge? She puts on it like. Like for the owners only because the people come eat it. This.
- [57:43]
Sal DeStefano
It's a different time for us here. It's like. It felt like. It felt overnight, even though it's been a transition the last year and a half, I'd say. Would you say?
- [57:50]
Adam Schafer
Yeah. We went from a year in a year and a half to having no trainers to having 17. 17, yeah.
- [57:57]
Sal DeStefano
Plus all the rest of the staff.
- [57:58]
Jessica
It was a lot more quiet in here when we'd walk in the studio. That's for sure.
- [58:01]
Sal DeStefano
I mean, I. I think we all love it.
- [58:03]
Adam Schafer
Yeah.
- [58:03]
Sal DeStefano
I like it.
- [58:04]
Jessica
It's a better energy.
- [58:05]
Adam Schafer
Oh, I love it. Oh, my God.
- [58:06]
Sal DeStefano
It's a trip. When you think about, though, for years. Years, it was just us.
- [58:11]
Adam Schafer
Yep. Yep.
- [58:12]
Sal DeStefano
You know, for a long time, it was just the four of us that came to work every. Every single day.
- [58:17]
Adam Schafer
We have to wear pants.
- [58:18]
Justin Andrews
Yeah.
- [58:19]
Jessica
It's a real hassle.
- [58:23]
Adam Schafer
Well, it was crazy. I had a thought. That is, I had a crazy thought. I was in the bathroom, and I'm like, you know what? We got to keep this bathroom clean because now we have clients.
- [58:32]
Sal DeStefano
Yes.
- [58:32]
Adam Schafer
When it was just us.
- [58:34]
Doug
I've been saying that for a while.
- [58:40]
Sal DeStefano
People, you know, that. I'm not guilty, though.
- [58:44]
Jessica
Sit here.
- [58:44]
Adam Schafer
You know, it's not definitely. It definitely eliminates me out of that. Get on the seats. You have Another problem. What's going on here? Push it down anyway. But yeah, no, it's great. It's great seeing clients in here every day. Trainers in here every single day. It's. It's amazing. And we're, we're hiring as fast for people who are like wondering. Cause people have been inquiring. We're hiring as fast as we can, but we have. It's really hard to be a trainer here. That's it.
- [59:11]
Jessica
Quality control.
- [59:13]
Adam Schafer
We want the best of the best. And that doesn't mean we're hiring people who have, you know, been doing it forever. It's like, no, no. We're hiring based off character. And these people that we have are. These are the best trainers I've ever worked with. They're just incredible.
- [59:28]
Sal DeStefano
Kyle's done a wonderful job.
- [59:28]
Adam Schafer
Kyle has done an incredible job. He runs our fitness department.
- [59:31]
Jessica
He does a very, very good job though.
- [59:33]
Sal DeStefano
He's gonna be mad at you for pointing to pointing people.
- [59:35]
Jessica
Now he's gonna be busier.
- [59:37]
Adam Schafer
Sorry.
- [59:38]
Sal DeStefano
I saw, I literally saw him this morning about. Because we went Sunday, the other episode went live where we talked about it. And so I wanted to wait to see what that. And so there's 100 phone calls booked this week, so.
- [59:48]
Adam Schafer
Wow.
- [59:49]
Sal DeStefano
Yeah, that's a lot. He's like, yeah, we're slammed right now. So I'm like, okay. I meant to tell you guys before you said something.
- [59:55]
Adam Schafer
My bad.
- [59:55]
Jessica
Crank it out, Kyle.
- [59:56]
Sal DeStefano
That's right. I like, I like keeping.
- [59:57]
Adam Schafer
Keeping the heat on him.
- [59:58]
Sal DeStefano
We'll see how it goes.
- [60:00]
Adam Schafer
Ketone IQ gives you instant. What do you want that for? Well, better cognitive performance. You feel focused without the stimulatory effects of stimuli. Caffeine. If you want the effects of a ketogenic diet, but you don't want to avoid carbs, try Ketone IQ. Go check it out. Go to ketone.com mindpump. You can get 30% off your subscription plus a free gift with your second shipment, which is pretty awesome, by the way. It's K E t o n e.com kine mind pump. Back to the show.
- [60:33]
Doug
Our first caller is Andrea from Ohio.
- [60:35]
Adam Schafer
Hi, Andrea.
- [60:36]
Jessica
What's happening?
- [60:37]
Andrea
Hi guys, how are you?
- [60:38]
Sal DeStefano
We're good.
- [60:38]
Adam Schafer
How are you? How can we help you?
- [60:40]
Justin Andrews
Good.
- [60:41]
Andrea
So I know the normal spiel. Thank you guys for doing everything you guys do. Thank you, Doug for setting this up. It's a well oiled machine going into this. I know you guys know this, but everything from health and fitness to sharing parenthood to daily things and struggles, all of it you know I'm a longtime listener so since pre Covid and just thank you for everything you guys talk about. So I will dive into my question. I'll read it here. Basically I'm reaching out because I'd love to get your advice on tracking macros and finding maintenance calories. My situation When I do track, I end up eating very differently than I normally would. Between a full time career, helping my husband run a small business, taking care of two young girls, 2 and 4. It feels impossible yet so important to say consistent, healthy, all those things. I truly have no idea where my maintenance is. Hello tiny children who steal bites of food every chance I get. So now that I'm finally done with pregnancies, breastfeeding, all of that, I'd really love to do a controlled bulk. I'd love to build muscle, put back on muscle that I know I've lost since pre babies, all of that. I feel like I've done a pretty good job getting most of it back, but still would love to build and then eventually cut to lose the last bit of stubborn body fat from postpartum. Eating right now is very inconsistent. If I had to guess, some days I'm around 800 calories, other days closer to 2500. I definitely can go off the rails at times, meaning lots of sweets, things like that. I have a slight tendency to binge restrict, nothing crazy, but definitely get in moments or holidays or patterns where I eat a lot more than I normally would. Those are rough estimates since the little tracking I've done it could be way off. I truly don't think I'm under eating by any means. I've had to keep up milk supply for breastfeeding basically the last four years through pregnancies and breastfeeding. I just stopped breastfeeding last month. Just a tiny bit more background about me. I am 5 foot 120 pounds. I've been listed lifting for about 10 years plus I definitely feel like I'm an experienced lifter. I was very lean, strong yet healthy pre babies. I've had two 70 pound plus pregnancies so gained a lot of weight, both pregnancies, lost it all fairly easily. Everything was pretty healthy through both pregnancies. Nothing crazy but just was a lot of weight gain there. December of last year I did do a body fat check. It was at 26%. I was was a year postpartum at that point and had been lifting a little bit. But October of last year is really when I started to kind of kick it into gear again after having kids I did get hormones checked a few months ago. Everything seemed pretty normal and okay, but I was still breastfeeding. They suggested to get everything retested about six months after breastfeeding. So I'm 37, right in that age of, you know, going into possibly perimenopause and all that. I currently and have always prioritize proteins. We have chickens, I eat a lot of eggs, we eat a lot of local meats, things like that. I live out in the country, so I don't feel like I struggle with getting enough protein either. Right now, biggest challenge is finding balance. I want to make progress, I want to hit goals, I want to feel confident, I want to be strong, be a good example for my girls, all those things. But I also want to enjoy chocolate chip cookies without having to put every single ingredient in a tracker and see how big they are and weigh them and all those things. So I guess my question is, should I accept that this is just not the season of life to be doing those things with kids and busy and all that, or is there a practical way to do this that I could do it slowly, sustainably, without tracking again, every single thing that I'm kind of putting in my body and having treats on the weekends and things like that.
- [64:30]
Adam Schafer
Good job. You're doing great, by the way. I think you're doing very, very good. But I'm just going to comment on a comment that you made about going through a little bit of a binge restriction. Restrict cycle, holiday binge, restrict cycle. What that really looks like is I lose control and then I try to overcorrect. Most people eat higher calories around holidays or celebrations and then we'll self correct a little bit when that's not happening. So that's normal. Binge restrict. It feels more out of control. Okay. And it doesn't sound like that's you. It sounds like you've got a pretty good, decent grasp of fitness. You've been working out for a while, postpartum, a year postpartum, with a little bit of strength training, you're at 26%, which is healthy and 120 pounds.
- [65:13]
Sal DeStefano
Did I hear that correctly?
- [65:14]
Adam Schafer
Right now you're probably in the low 20s is where I would guess. So you're doing great. I don't think tracking is a good idea, mainly because of what you said at the end, which is that you're trying to find balance. You want to enjoy your life. You don't want to have to put everything in a tracker. A healthy lifestyle shouldn't add more stress. Now that doesn't mean tracking doesn't have value at times. But if you're doing something that's making this thing that's supposed to make you healthier, if you're adding stress, if it's a stressful experience, it's not gonna make you healthier. In fact, it'll promote a relationship with nutrition that's not gonna be great. So, I mean, really, all you would, Andrea, all you need to do is hit your protein targets and that you're good.
- [65:59]
Sal DeStefano
I, I literally just and allow the chocolate chip cookie to come in and out. If you're strength training, you have a good strength training program and you're consistent with it and you consistently hit protein, the additional calories from the cookie or thing here or there not worry is not. It's not going to be a problem. It's in fact, it'll only feed into you, building muscle and moving in that direction.
- [66:18]
Adam Schafer
So because you said your protein was a bit inconsistent, although you do eat it, I think you'll naturally be in a really, a really nice balanced bulk. I'll say bulk, but not really. It'll look more like a nice body composition change over time as you build some muscle, maybe lean out a little bit or maybe just maintain your current leanness just by hitting protein. So here's what you would do to make it not so stressful. Right. You're £120. So what we want is about 40 grams of protein per meal. So just get a rough idea of what 40 grams of protein looks like for breakfast, lunch and dinner. Dinner, that's it. And then just aim for that and eat it first and then eat the rest until you're satisfied and you're done.
- [66:59]
Sal DeStefano
Yep.
- [67:00]
Adam Schafer
There's nothing else you got to do.
- [67:01]
Sal DeStefano
What I would. The Maps programming is the next thing, which is what are you doing? What are you following right now as far as your strength training routine?
- [67:08]
Andrea
I'm in phase three of Muscle Mommy. I love it. I love the five by fives. I feel very strong right now. I feel like I'm getting back to where I was.
- [67:18]
Sal DeStefano
You're doing good.
- [67:20]
Andrea
You know, I love that I was doing a program before that that was like five, six days a week. It was an online program. It just, it was too much. I knew it was too much for me and just didn't fit my schedule. It was more stressful than not and all that. So switching to three days a week, honestly was great, I think, I guess, you know, part of, you know, the macro tracking, for me, it's like weekends, everything Goes out the window. Like if there's a leftover waffle sitting on the counter and that's what I have time to run and grab and put in my mouth and run out the door, I'm doing that. And I felt like tracking was the answer because it would make me be more consistent. But I think even saying it out loud, it's almost like I need to plan better. And meal prep, not necessarily track.
- [68:02]
Sal DeStefano
That's it. If you literally, if like, you give yourself the permission to do those things. So long as I hit my protein intake. That's the caveat that you just say that to your. Like, I can do those things. Just make sure I hit my protein intake and again, and those additional waffle calories, chocolate chips, you're fine. It's gonna be fine. You're gonna be totally fine. And it'll go right into building muscle. If we got good programming and you're consistent with that protein, I promise.
- [68:23]
Adam Schafer
It also sounds like the, the challenge on the weekends is just convenience. Right. Because it sounds like you're rushing. Yeah. So if you have something there, so, you know, can you have dairy?
- [68:33]
Andrea
Yeah, I eat a lot of full fat dairy. Just that's what we give our girls, full fat veggies.
- [68:38]
Adam Schafer
So you could buy those, like high protein yogurts.
- [68:41]
Sal DeStefano
Love those.
- [68:41]
Adam Schafer
Oftentimes they're like 25 grams of protein per, like a little container because they'll actually be yogurt. Plus they'll add whey in there. Those are really convenient ways of hitting protein. If you had that, some berries available, maybe granola if you want a little more calories and you're like, oh, my God, I'm on the go. Put a couple of those in there with some berries and there's a 50 grams of protein meal. Or you could prep and have some meals sitting in the fridge ready for you to just microwave and eat. Beef jerky is another convenient thing. But here's the other thing too. You have. How old are your kids?
- [69:13]
Andrea
Two and four.
- [69:14]
Adam Schafer
Yeah. You got little kids. I have a two. So that's like the ages of my kids. You got little kids, you got stuff you're managing in the home. Weekends are family time. You're maintaining good strength. Your body fat percentage is the low 20s. I could tell you're doing really well. So really, it's just. Honest to God, it's like if you hit the protein, if that's the goal and you try to be consistent with that, what you're looking for is going to start to happen. Happen even faster. Even Though it's already happening now. It seems to be happening already.
- [69:42]
Sal DeStefano
Yeah.
- [69:42]
Adam Schafer
With your strength gains, you hit the protein targets, it's going to be just next level. And that's pretty much it.
- [69:47]
Sal DeStefano
Yeah, I think, I think with everything you got on your plate, adding tracking and, and I think you just added stress that you don't need.
- [69:54]
Adam Schafer
No.
- [69:54]
Sal DeStefano
And you're doing a good job already.
- [69:55]
Adam Schafer
Yep.
- [69:56]
Andrea
Yeah, I've done it a couple times and it just, it fell off. And that's for the 1800 calories. And I'm like, this isn't even what I would normally be eating. So what, you know, what's the point of even doing this? So, I mean, I guess as far as bulking, cutting, and if I did want to do a cut at some point or anything like that, would you suggest just not at this point, just kind of keep on this road for a while?
- [70:13]
Sal DeStefano
I don't think you need to. If you're at 120 pounds, low 20% body fat, seeing yourself get stronger. No, it'll happen. You know, and it's. I know this is, this is always like one of the hardest parts for clients. And we talk about this on the show all the time. Just you. Sometimes you're actually in the perfect spot, but psychologically, because you're not seeing major fast movement, you think that you need to do more. But the reality is, no, just keep, keep going. And, you know, and, and a lot of times with a client like that that is struggling, that I'll make them like, take a picture front side back in an outfit or a bikini or something, that they're in the same spot. And then we don't even come back till like three months later, you know, and just. And then let's. And then say, okay, what. What happened when even though you might have felt like you didn't really change much, you look back and you go like, oh, wow, I see that. I can totally see the difference.
- [70:58]
Adam Schafer
Andrea, here's the thing, too. You've been doing this for ten years relatively consistently. You're doing a great job. You're getting to the place now because in the beginning it's important to have a goal and to kind of point towards something. But you're getting to the place now where always having a goal is probably detrimental because what it's going to do, it's going to make you chase things that aren't really benefiting you. And so the next stage in your fitness, because you've been doing this for a decade, is to do it for the sake of enjoyment. Am I enjoying my workouts? Am I enjoying my life? Am I eating in a way that makes it improves the quality of my life? Now, the reflection of that, here's where I sell it to you. The reflection of that is a fit, healthy body and not one that is stressful to maintain. Otherwise, it becomes an over focus because you're like, okay, what part of my body can I change? Am I lean enough? And then again, it just takes away from this wonderful relationship you're developing with fitness, and it seems like you're doing a phenomenal job. So, so, so that's the only thing I would add.
- [71:59]
Andrea
Okay, well, thank you. Yeah, I feel like I'm a highly competitive person and chasing a goal is always just kind of on my mind and, like, makes sense now. But again, four years straight of pregnancies, breastfeeding, all the things, like, it's my time now. What can I do now? And I think, you know, I was.
- [72:13]
Sal DeStefano
Gonna say you're 120 post pregnancy, 70 pounds down. You won. Yeah, you're doing it.
- [72:19]
Adam Schafer
You won. You're saying you're so much stronger. You won. Yeah, just. You're good, man. You're good.
- [72:23]
Andrea
Okay, well, thank you, guys. It's a lot of times a mental game more than anything else.
- [72:28]
Adam Schafer
Always.
- [72:29]
Andrea
Obviously, I trust everything you guys say, so I appreciate that a lot and thank you, guys.
- [72:32]
Adam Schafer
You got it. Do you have a program to follow after Muscle Mommy?
- [72:36]
Andrea
That's a good question. So I didn't know if I should just redo it. I really enjoyed it. I definitely enjoyed Muscle Mommy. I think I got maps 15 performance with that when I bought the bundle. I have not tried it yet. I haven't started it yet, so I don't know if you have any of that.
- [72:51]
Sal DeStefano
Run Muscle Mommy twice and then run that. That's great.
- [72:53]
Adam Schafer
Yeah, you can do that. Or let me send you something. If you ever want to get real competitive with your workouts, let me send you Power Lift if you ever get the itch to. To just. Just get real strong. Okay.
- [73:01]
Andrea
Yeah, I love that.
- [73:02]
Sal DeStefano
All right.
- [73:02]
Adam Schafer
Yeah, you got it.
- [73:03]
Justin Andrews
All right.
- [73:04]
Andrea
Thank you guys so much.
- [73:05]
Adam Schafer
Thanks for calling. It's always mental.
- [73:07]
Sal DeStefano
Yeah, it's all mental. She just need a high five.
- [73:09]
Adam Schafer
But, yeah, but listen, this is sometimes. That's it. This is the thing nobody talks about, because the big, big, big challenge, like, the big challenge is getting people to the point where they're consistent for five years and then 10 years. But once you do it for a decade or a decade and a half, you start to enter into A phase where always having, like, always trying to chase a goal starts to become kind of a detriment, you know, A detriment. You have to get really creative with your goals at some point. Well, okay, mobility, or let me do it for a little bit of this or that. But at some point, you can't even do that because, what, you get older. So at some point, some point, it's.
- [73:46]
Jessica
Just kind of got to enjoy it.
- [73:48]
Adam Schafer
You just enjoy it.
- [73:49]
Sal DeStefano
I love when we had Jesse on the podcast, right? His what, 100 plus pound journey? And his comment that I think is such a great one, which is, I'm just a guy who works out four times a week, you know, that's it. It's not like this crazy goal or so. It's just like, I'm. I'm a girl that works out three times a week always. And I hit my protein intake. That's what I. That's who I am, you know, that's it.
- [74:07]
Doug
Our next caller is Andrew from Florida.
- [74:09]
Adam Schafer
Andrew, what's happening?
- [74:11]
Sal DeStefano
What's up, man?
- [74:11]
Adam Schafer
Welcome back.
- [74:12]
Justin Andrews
Hey. Yeah, I can actually see you guys this time, which is great.
- [74:18]
Adam Schafer
So last time you called, just correct me if I'm wrong, you had some questions about maps Anabolic. It wasn't working for you. We gave you some advice, you went back and applied it, right? Is that what happened?
- [74:29]
Justin Andrews
Yeah. So I originally emailed y' all and was like, hey, you know this. I'm having these issues. I'm getting feeling pretty fatigued at the end. And you guys had suggested some changes to make to it.
- [74:39]
Adam Schafer
It.
- [74:40]
Justin Andrews
Which I did, and I applied them. And I will say, and I think it. I think it was good for me to apply those changes, but I also was made very aware that that wasn't. That wasn't why I was, like, losing strength towards the end. So it's. I mean, it's a bit of a story, but if you want to hear it, I can tell you.
- [74:57]
Adam Schafer
Yeah, I'd love to.
- [75:00]
Justin Andrews
So earlier this year, I gone through a bunch of stuff and basically decided, you know, like, I'm gonna throw myself into the gym. Everything's gonna be, you know, I'm gonna. I'm just gonna dial it in, go every day, track macros. I mean, everything was being religiously tracked, and so I'm doing that. I run through anabolic. I have the issue. I email you guys. You guys suggest things. I start running through the second time. About halfway through, I hit, get a very real realization through some other life events that I had been using the gym to cope with and avoid emotions I was not dealing with. And so I think that was like causing my body to be under a lot of stress I wasn't even aware of for sure.
- [75:49]
Adam Schafer
Yeah, that's tough.
- [75:53]
Justin Andrews
And so, yeah, so that, that very much hit me in the face about halfway through the second run. And I just kept telling myself, I was like, like, all right, I'm gonna keep doing this. Like I said I would do it. I'm gonna, I'm gonna see it through to the end. But some very similar things happened and I just, I hit, I hit a point where I was like, I've been relying on this thing that is very worldly and very self centered and ego driven. And it's not, you know, it failed me. And so I kind of look back at the email I sent you guys originally and I'm laughing at it a little bit because it's, it didn't come from a place of needing like help physically with it. It came from this place of. This thing failed me. Why did it fail me? Like, I cannot let this fail me because I didn't even know at that point that that was a problem.
- [76:38]
Adam Schafer
Yeah, no, that's. You did your best, dude. And actually you did a good job of coming to something resembling the truth as to kind of what's happening, which is revealed. Fitness is phenomenal for that. It actually is really good. And it sounds like you're pretty self aware. Do you mind if I ask you a personal question, Andrew?
- [76:57]
Justin Andrews
Yeah.
- [76:58]
Adam Schafer
Are you able to share what, what those, what those issues were that you were using the gym to either numb or run from?
- [77:05]
Justin Andrews
Yeah, I can a little bit. So a while back I had, I gotten laid off from a job that basically drove me into the ground. It paid well, but it was not a good job. It was just, it just paid well. And then some things happened. I end up separating with my girlfriend of about three years. Not because of the job thing specifically, lots of other reasons. We just mutually decided things weren't working out. And so then January comes around. It's literally New Year's. And I was in California at the time, actually. It was funny. I get stuck with broncho pneumonia and I end up in the hospital back in Orlando here for about four days. And I was just like, okay, you know, like, I'm gonna, I have a lot more free time now and a lot more emotions I'm not dealing with. So I'm gonna, I'm gonna just throw myself into this and, and like I have control over the gym, you know, and, and what I eat. So I'm gonna, I'm gonna do that and I'm gonna just fully have control over that and take a break and just. Yeah, really, really unhealthily went into it heavily there and leaned on it. And it was not to get like super religious on you, but I was leaning on it a lot. And God kind of said, hey, if you are leaning on something that's worldly, like it's gonna fail you, like, I am literally the only thing you can lean on. And so I, he very much made that apparent to me. And that was, that was great, you know, and things have been getting steadily better since then.
- [78:39]
Adam Schafer
Great, dude. Yeah, that's great. Let me just encourage you a little bit, if that's okay. Is that all right?
- [78:44]
Andrea
Yeah.
- [78:44]
Adam Schafer
All right. There's nothing wrong. And men are a bit different than women generally with something like this. Okay. If you get stuck in self rumination, okay. I got to deal with this emotion. So you think about it and you think about it. It's actually worse than doing something. So you actually didn't do something terrible. In fact, it brought you to where you're at right now. So there's nothing necessarily wrong with being like, I got to go out and do something because I'm feeling terrible now. Of course, what that oftentimes turns into is a little bit of self punishment.
- [79:17]
Sal DeStefano
Yeah. Or obsession.
- [79:18]
Adam Schafer
Or obsession. Which is the realization that you came to. So it actually brought you here.
- [79:24]
Sal DeStefano
Yes.
- [79:24]
Adam Schafer
And so I just want to encourage you because sometimes what we tend to be. And this is what the data shows, by the way, what I'm conveying is actually what the data shows. Sometimes we'll get the advice that. No, no, no, you got to deal with your feelings and talk about your feelings and think about what you, you feel. And for men, that actually tends to have a negative outcome. Yeah, we just kind of self ruminate and get really into this kind of dark place. So be aware of your feelings and then go out and do something. And I think that's what you're doing, dude. And so what that looks like with exercise. And you did mention God and spirituality. So that's where I'm going to go, is how do you do it in a way that glorifies him and not you.
- [80:03]
Sal DeStefano
Right.
- [80:04]
Justin Andrews
And so that's kind of what I've been. I got to a point where I was like, I, I'm not lifting with a routine. And that was out of confusion and like, I just don't have a desire to do this. But then I came back and was like, okay, like, I'm gonna. I'm doing this to be healthier. And then just to give you guys, like, a full picture of it. I would not have taken this next step had. Had it just been because of what happened this year. If I had not been thinking about this for probably about four years now. And I don't use this lightly just because I've never felt like this, but I had been thinking about a long time ago, I was like, maybe I'll start, you know, get certified as, like, a trainer and do those things. And God very much put it on my heart to say, like, hey, now is the time. Like, I put it back on your heart back then to have you think about it. But now is the time when you're going to do this. And I would not. Normally I'd be skeptical and be like, okay, you know, are you just feeding into the ego sort of thing? But there is that genuine love for just, like, helping people that I had before this happened that I can lean back on and say, like, no, this is something that he wanted me to do.
- [81:13]
Adam Schafer
Well, this is great.
- [81:14]
Justin Andrews
This is great. I'm taking it now. So at the current, like, I got certified, which is great. And now I'm just, you know, running around to different gyms, waiting for one to take a chance on me. And then when they do, I mean, if. If God has gone before me in that place, like, there's no telling what could happen.
- [81:32]
Adam Schafer
That's great, dude. And you're also talking to the right people. You know that, right?
- [81:35]
Sal DeStefano
Do you.
- [81:36]
Adam Schafer
Do you know we train at trainers as well? We have coaching programs for trainers, and we have a course and all that stuff. Did you know that?
- [81:43]
Justin Andrews
Yeah, I'd seen a little bit of it.
- [81:45]
Adam Schafer
Yeah. Okay, can I have somebody call you just to answer questions, maybe give you some advice? If you want to be in our program, we'll put you in, and I guarantee it'll set you up way better than anybody else. I mean, the whole reason why we do what we do is to set trainers up to be successful. So we don't focus heavily, although this is part of what we do. We don't focus heavily on biomechanics, anatomy and that kind of stuff. We focus on how to make coaches successful and how to be good coaches.
- [82:10]
Justin Andrews
Right.
- [82:11]
Adam Schafer
So I'll have somebody reach out to you and you can just ask them whatever question. We'll give you some free advice.
- [82:15]
Sal DeStefano
We also hire internally and remote trainers, so if all goes well, that's also. I mean, one of the things we hire. Hire from our course and program though. That's just. That's one of the stipulations. So that's also another caveat to that. So definitely we hire based on character.
- [82:31]
Adam Schafer
More than anything else. So. So I'll have somebody reach out to you. But you're. Yeah, you're. Dude, this is great. Yeah, this is really great. And helping other people through fitness is going to help you when it comes.
- [82:42]
Sal DeStefano
To your fitness, especially experiencing what you've experienced.
- [82:44]
Adam Schafer
Absolutely.
- [82:45]
Sal DeStefano
Yeah. Right? It's awesome.
- [82:46]
Adam Schafer
Yeah. Lean. Not on your own understanding. That's. Don't forget that.
- [82:49]
Sal DeStefano
Yep.
- [82:50]
Adam Schafer
Because what the hell do you know? That's right.
- [82:55]
Justin Andrews
I appreciate you guys. Even a weird avenue for God to take. But I really appreciate you guys being there.
- [83:01]
Adam Schafer
Have you been watching my series on trying to tackle this myself kind of along?
- [83:06]
Justin Andrews
I have a little bit and I get a lot more relationship advice out of that than anything else.
- [83:11]
Adam Schafer
Cool. Yeah, we'll keep watching because I'm tackling the same thing you just discussed. I'm just.
- [83:16]
Justin Andrews
Yeah. Small world.
- [83:18]
Adam Schafer
Yes. Yeah. Well, that's a common one. So check it out. We'll have somebody reach out to you. Andrew. I'd love to. Awesome.
- [83:23]
Jessica
I really appreciate it.
- [83:24]
Adam Schafer
You got it, brother.
- [83:24]
Sal DeStefano
Thanks for calling.
- [83:25]
Justin Andrews
Thank you.
- [83:26]
Adam Schafer
That was great. That was unexpected.
- [83:28]
Sal DeStefano
Yeah, yeah, yeah, yeah.
- [83:30]
Adam Schafer
But I mean, I love the realization that he had. And again, just as for men, sometimes we get. Because the therapy world tends to be geared towards what helps women. Not to say they don't help men, but when you look at the data, men do really well with having a purpose placed in front of them versus just thinking about what caused this and how do I feel all the time or whatever that tends to make cause men to feel worse.
- [83:58]
Sal DeStefano
I was going to say that that could have resulted in staying at home, feeling sorry for myself, eating Doritos on the couch all day long and getting unhealthy. You know what I'm saying? Totally along the ways versus pursuing health for the say, wrong reasons. But then also.
- [84:12]
Adam Schafer
But he's pursuing something.
- [84:13]
Sal DeStefano
Exactly. And he's. And he's working towards something which I think brought that realization. And so what a better place to be at right now than. Than the other one.
- [84:21]
Doug
Our next caller is Alexa from Arizona.
- [84:24]
Adam Schafer
Hi, Alexa.
- [84:25]
Jessica
What's happening?
- [84:26]
Adam Schafer
How can we help you?
- [84:27]
Justin Andrews
Hi.
- [84:29]
Alexa
Okay, I'll just read my email prompt. I said, hey, team. I'm 23, in my first couple months of being a personal trainer. I have a background in gymnastics, gymnastics coaching and group fitness. So I'm new to full time Training and programming. But I'm not new to, like, working with clients. I'm currently finishing up my postnatal certification, but until then I'm just working with the general population. My two main questions and struggles right now, one of them has to do with programming. So I'm wondering how I can effectively plan workouts and select movements that go beyond just providing a good workout and they can truly help. Help see real, lasting results. So yeah, that's my first question.
- [85:18]
Adam Schafer
Yeah. So. And then the second question, you mind if I, if I read that? Because I want to answer both at the same time. Is that okay?
- [85:27]
Alexa
Yeah. It has to do more with confidence in being a coach. Especially like myself. I'm still, I have my own body image issues and food struggles. And it's hard to feel like I have the legitimacy to be a trainer when I still, you know, look in the mirror sometimes and don't like what I see. So how can I help people like what they see when I don't always feel that way about myself?
- [85:51]
Adam Schafer
No, it's great. Alexa, you're going to be a great trainer. And here's how I know you asked the right questions. You really did. So here's what's going to. So here's the challenge that you're going to run into because your experience is a training athletes and athletes, they kind of do what you tell them. They've got good body mechanics, cues are easy, they've got good body awareness.
- [86:12]
Sal DeStefano
Super discipline.
- [86:13]
Adam Schafer
Super discipline. Gen pop is not like that. Like you tell. I remember Justin talking about this as a trainer. When he became a trainer, he loves telling the story of how he was an athlete. So he was like, I don't understand why I would tell a client to move their hips back. And they couldn't. You know, it's totally different.
- [86:27]
Alexa
Yeah, I've run into them because, dude, there's just a lot of stuff I naturally know as a gymnast.
- [86:32]
Adam Schafer
Yeah.
- [86:33]
Alexa
And it's like, oh, I had to tell them to do that.
- [86:36]
Adam Schafer
Well, okay, so here's the deal, okay. With, with workout programming, as long if you don't hurt them and you train them appropriately, you're going to move in the right direction. So that's generally speaking. Now workout programming gets much more granular the more advanced the client becomes. So if I'm training a competitive power lifter or a high level athlete, my programming matters a lot. With new gen pop clients, the main thing is, are we doing good movements? Am I training them appropriately and I'm not hurting them? Okay.
- [87:08]
Sal DeStefano
That's the Most important, the relationship you're building with them, with working out, that's key.
- [87:12]
Adam Schafer
There's nothing. What will make you effective as a coach is whether or not your clients trust you and want to follow you. Period. End of story. That's it. Period. End of story. So what does that look like? Vulnerability, honesty, consistency, giving them grace. Here's how you know you're doing a good job if your clients come to you and tell you when they mess up. Because the, the tendency that can happen with a trainer and a client oftentimes is that the, the trainer presents themselves not because of ill will, but just because we think we need to present ourselves as like these, like these fitness gods, like, I know everything, whatever, and have like this perfect fitness person. The client can feel embarrassed or ashamed to share their mistakes or they want to impress you. This is what client. Sometimes you can build a relationship with a client where they just want to make you happy and so they don't really share everything, which makes it impossible to coach them properly. So vulnerability, authenticity, consistency, and grace. In other words, the client feels like they can tell you because you're gonna, you're gonna give them the grace. Now, that doesn't mean you lie to them. It just means, like, this trainer isn't gonna look down on me. They're gonna be honest with me and they're gonna tell me what I need to do or how I can help you. They're gonna try and coach me, but they'll never look down on me. That's it. That's the key right there. That'll make you an excellent trainer. And the fact that you're asking the questions tells me that you're probably gonna be that kind of a trainer, I think.
- [88:43]
Jessica
I mean, we have a lot of resources for this. And, you know, we've, we've talked about our courses, but we're actually going through, you know, bringing groups of trainers to kind of teach them stem to stern. Like, where do you start with this? With the first case client coming in, and how do I not overwhelm them? How do I assess them properly? So we can add in, like, the basic primers, the, the ones, the, the corrective type exercises to focus on. So it's going to move the needle the most. And, and you know, we're doing a lot of that and we're teaching a lot of that currently. So, you know, that's something too, that you may want to look into that.
- [89:23]
Sal DeStefano
We offer also look at your body image issues and food struggles as a superpower. This makes you relatable so lean into that. Don't allow that to feel like it's crippling you or you can't share. You can't. That's. That's what makes a good coach, is that ability to relate to their clients. And if you are vulnerable with them and tell them, yeah, man, I. I currently still am working on these things. It's not easy. It's hard. That right there makes that client more open to share with you the same struggles they're having, and they're more likely to come to you and ask questions versus what Sal was saying. Where they don't. They. They hide it from you because they think you're perfect. They think you're perfect and you got everything all together. Then they're going to be more insecure about opening up with what they're challenged with, or they're going to shame themselves or beat themselves up because they can't be perfect on the diet, or they can't. Can't make every workout versus you. Letting them know, even as their coach and trainer, that this is a constant work for me, I'm still working on this and sharing that. That's a superpower. So leaning into it like that.
- [90:23]
Adam Schafer
Right. Or worse, they're afraid of letting you down or feeling like you look down on them. Like, I can't tell my trainer this. They're going to think I'm. You get some trainers that believe that. I see this on social media, too. It's like, you lack discipline. It's your fault. It's like you talk to a client like that, and they may be motivated in the short term, but at some point they're going to hide stuff from you or their bounce. They're going to take off. They're just like, I can't even face this person. And you lose clients that way. How long have you been listening to the show, Alexa?
- [90:52]
Alexa
On and off for a couple of years. I started listening before I fully committed to, like, getting my personal trainer certificate and then just kind of periodically. So probably for the last two years.
- [91:04]
Adam Schafer
How many times have you heard us discuss our challenges, either past or present, with body image, food struggles, our relationship to fitness? Have you heard us talk about that on the show?
- [91:15]
Alexa
Yeah.
- [91:16]
Adam Schafer
Why do you think we do that?
- [91:19]
Alexa
To come off more relatable.
- [91:21]
Adam Schafer
Yeah. It's not because we like to share to the world. It's because we want to help people. And it's like, let's just. And this is what makes us effective as a podcast, is that people don't look at us as A perfect whatever. First of all, nobody is. Which is stupid to even pretend, but It's. Adam is 100% correct. In fact, the next time a client shares with you a challenge they're having with their body image or food struggle or whatever, the best thing you can do is say, oh, yeah, that's tough. You know what? Here's the struggle that I have. And then you coach them after you explain that to them, them and. And watch what happens. It's. It's. It's a super. Adam labeled it perfectly. It is a superpower.
- [92:04]
Sal DeStefano
And make sure you're getting in all of our trainer forums following the trainer IG watching the. You know we have a podcast dedicated to trainers now, too, Right. That Kyle runs. So if you're not watch. Oh, yeah.
- [92:14]
Adam Schafer
So that's on Elite Trainer Academy.
- [92:16]
Sal DeStefano
Elite Trainer Academy. So if you're. If you're not following that, that's purely conversations around being a good trainer and building your business as a trainer. So that's all that content is dedicated.
- [92:26]
Adam Schafer
If you want, Alexa, I can have someone reach out to you and talk to you about some of what we do to coach and train trainers, and they can just answer questions for you. But if you want to be a part of our. Our what we do, our course and all that stuff, it's also how we hire trainers. So would you be interested?
- [92:41]
Alexa
Yeah, absolutely.
- [92:42]
Adam Schafer
All right, I'll have somebody reach out to you today.
- [92:44]
Doug
Okay.
- [92:45]
Sal DeStefano
Awesome.
- [92:45]
Adam Schafer
Yeah, thanks for calling in. Yeah, you're doing great. You asked the right questions.
- [92:49]
Sal DeStefano
Great questions.
- [92:51]
Justin Andrews
Thank you.
- [92:52]
Adam Schafer
You got it.
- [92:53]
Alexa
It's scary just being a new trainer.
- [92:55]
Jessica
It should be scary just because you care.
- [92:57]
Adam Schafer
That's right.
- [92:58]
Sal DeStefano
That's okay.
- [92:58]
Jessica
It's important.
- [92:59]
Sal DeStefano
We got you.
- [93:01]
Alexa
Thank you so much.
- [93:02]
Sal DeStefano
All right.
- [93:02]
Alexa
All right, bye.
- [93:05]
Adam Schafer
Just to clarify, here's why I said it should be scary if a new trainer is like, oh, yeah, I got this.
- [93:09]
Jessica
Well, that's it.
- [93:10]
Adam Schafer
You're not going to be good, dude. At all.
- [93:12]
Jessica
You're naive.
- [93:13]
Adam Schafer
Yeah. You ain't got nothing from. It's a tough job and you have people. What you're potentially tapping into is helping someone dramatically change their life for the better. It's a big deal. So you should go in with this. Like, okay, I need to know more. I want to do a good job. This is. There's a lot on the line because it is. But if you go on with.
- [93:34]
Jessica
Use that to motivate yourself to get more educated, just more experience, and, you know, you'll. You'll get confident as a result.
- [93:42]
Adam Schafer
That's right. Look if you like the show, come find us on Instagram. We'll see you at Mind Pump Media.
- [93:46]
Doug
Thank you for listening to Mind Pump. If your goal is to build and shape your body dramatically, improve your health and energy, and maximize your overall performance, check out our discounted RGB super bundle@mindpumpmedia.com the RGB Super Bundle includes Maps, Anabolic Maps, Performance and Maps Aesthetic nine months of phased expert exercise programming designed by Sal, Adam and Justin to systematically transform the way your body looks, feels and performs forms with detailed workout blueprints and over 200 videos. The RGB Super Bundle is like having Sal, Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle has a full 30 day money back guarantee and you can get it now. Plus other valuable free resources@mindpumpmedia.com if you enjoy this show, please share the love by leaving us a five star rating and review on itunes and by introducing Mind Pump to your friends and family. We thank you for your support and until next time, this is Mind Pump.