2884: These 5 Exercises Are Almost Never Done Right (And It's Hurting Your Progress)

Summary

Podcast Summary: Mind Pump 2884

"These 5 Exercises Are Almost Never Done Right (And It's Hurting Your Progress)"

Episode Date: June 20, 2026
Hosts: Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge
Podcast: Mind Pump: Raw Fitness Truth

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Episode Overview

In this episode, the Mind Pump crew tackles common fitness mistakes by breaking down five exercises that are almost never done correctly—often sabotaging people's progress and even risking injury. The hosts also provide deep-dive live coaching for several call-in listeners, discussing topics like high-risk pregnancy fitness, sustainable fat loss for teachers and mothers, overtraining recovery, and the pitfalls of poor nutrition advice. Throughout, the Mind Pump team brings their signature blend of humor, candor, and tough love to help listeners rethink popular fitness practices.

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Main Theme

Exposing the Misuse of Popular Exercises:
The hosts shine a light on how certain exercises are widely performed incorrectly, making them not just ineffective, but often counterproductive or even dangerous. Rather than blaming the exercises themselves, they emphasize the importance of context, technique, and goal alignment.

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Key Discussion Points & Insights

1. The 5 Most Misused Exercises

(02:29–22:47)

a. Box Jumps

• Purpose: Increase explosive power—not intended for fatigue or cardio.
• Common Mistake: Most people turn them into high-volume, exhausting routines, which negates the power benefits and raises injury risk (shin bashing, tripping).
• Justin: "Jump boxes, if you do them to fatigue, you're just training stamina. In which case you could do anything. You could run in place, you could do jumping jacks, you could do safer movements." (08:35)
• Coaching Tip: Focus on maximal effort, plenty of rest between reps, never to fatigue.

b. Hip Abduction Machine

• Purpose: Useful as a corrective or priming tool—not a staple for glute development.
• Common Mistake: Used as a main exercise for "growing the butt," especially by women; has little hypertrophy effect compared to compound leg moves.
• Sal: "[As] a primary exercise... you're wasting your time. It's not a very effective exercise at doing that. But for the right reasons, it can be great at amplifying the effectiveness of the better exercises." (11:37)
• Better Alternatives: Lateral lunges, Cossack squats, sled drags, lateral tube walking.

c. Circuits

• Purpose: Good for building stamina or fitting in a workout when time-pressed.
• Common Mistake: People throw together random exercises, focus on fatigue, and let form deteriorate.
• Adam: "Technique is the most important thing. Like, it's fatiguing, but you're not letting your form break down. Whereas when you see people do circuits, it's like, go, go, go, go, go." (17:12)
• Coaching Tip: Prioritize good form, keep circuits infrequent and purposeful.

d. Renegade Rows

• Purpose: Anti-rotation, core stabilization—not for back hypertrophy.
• Common Mistake: Included as a back exercise for cosmetic reasons; often used in circuits to induce fatigue.
• Justin: "It's an anti-rotation—very specific application...What I almost always see is someone picking a cool looking exercise...because it looks hard." (20:06)

e. Ultra-High Reps (30+ reps)

• Purpose: At extreme reps, it's really just cardio with weights, not hypertrophy.
• Common Mistake: Believing super high-rep sets will build muscle—once reps are too high, the primary adaptation shifts from muscular to cardiovascular endurance.
• Sal: "If you want to build muscle, you probably are better off keeping the reps below 30." (21:11)

Notable Addition:

• Burpees
  • Hated by the crew for being a "get tired quick" tool with high risk, making no real contributions to long-term physique or performance goals.
  • Adam: "Should have made this list because you see those still all the time...A great way to get tired." (23:04)

Key Takeaway

Sal: "It's not that I can't make a case for doing all of these somewhere... It's just that most people that come hire a trainer or go to the gym workout...90% of them want body composition change or strength...Most of these don't align with that." (22:32)

2. Bigger Themes: Trainer Guilt, Industry Trends, Real-World Application

(05:08–10:13; 37:10–40:58)

• The hosts reflect honestly about their pasts as trainers who sometimes compromised best practices to entertain, meet client demands, or keep group sessions affordable and fun—often at the cost of long-term results.
• Adam: "I knew this is also what led...why MAPS Anabolic was so special to me...I know like this is how I should be training most of my clients and that's what gets them real long term results." (06:04)
• There's acknowledgment that clients often request hard, fatiguing workouts due to fitness misconceptions about soreness, sweat, and calorie burn.

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3. Listener Q&A: Raw, Personalized Coaching

A. Katie (High-Risk Pregnancy Fitness)

(Timestamp: 55:00–1:05:00)

• Situation: Pregnant after IVF with previous miscarriages and complications; advised "no heavy lifting or intense activity."
• Advice:
  • Sal/Justin: Strictly avoid strength training; opt for gentle walking, but don't turn walking into “workouts.”
  • Adam: "You look amazing. Go have a healthy baby...you'll get in shape so easy and fast." (61:17)
  • On Steps: Cap daily steps at 6,000 to avoid overexertion.
  • Mobility/flexibility: No stretching beyond comfort; only do more if experiencing specific pain under specialist guidance.

B. Karen (UK, Entertainer; Recovery & Cutting Phase)

(Timestamp: 67:26–80:56)

• Situation: Followed previous MAPS advice, gained strength and muscle, but body fat also increased; considering a cut and seeking program recommendations.
• Advice:
  • Celebrate strength improvements and body positivity.
  • Start a moderate calorie cut (2100 kcal/day) combined with MAPS 15 Symmetry (low volume) for shoulder rehab and fat loss.
  • Limit weigh-ins; focus on feeling and performance.
  • Plan to return to higher volume, strength-focused programming after the cut.

C. Bianca (Texas; Chronic Dieting & Inconsistent Progress)

(Timestamp: 81:49–94:38)

• Situation: Teacher, busy mom, feeling depleted after years of low-calorie diets and erratic consistency.
• Analysis:
  • With 10,000–13,000 daily steps, 1,400–1,700 kcal recommendations from previous nutritionists were severely inadequate.
• Prescription:
  • Begin working with a Mind Pump coach for a long reverse diet, aiming to gradually drive calories up while maintaining or increasing strength.
  • Use minimalist, attainable programs like MAPS Grade 8.
  • Main focus: Restore energy, build metabolism before considering another fat loss phase.
• Sal: "1750 calories is also too low... We need to build you into the body that you want—not cut you into it." (89:27)

D. Alyssa (Michigan; Birth Control & Athletic Recovery)

(Timestamp: 95:47–106:56)

• Situation: Lost period from overtraining (running 25 miles/week + strength training 3–4x/week), now on birth control per doctor's orders, wishes to resume intense training.
• Advice:
  • No, you can't sustain extreme training loads long term unless you live like a full-time elite athlete.
  • Rotate weeks: One week running focus, another week strength focus for recovery.
  • Celebrate progress: Increased food intake from ~1,900–2,800 kcal, better strength, only gained 5 lbs.
  • Try powerlifting-focused programming (MAPS Powerlift 15); consider competitive lifting.
  • Get off birth control only under guidance, after clearly restoring healthy calorie intake, moderate exercise, and normal cycles.

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Notable Quotes & Memorable Moments

• Justin (on trainer guilt): "Guilt is a powerful motivator." (08:32)
• Sal (on misuse of exercises): "You're using a terrible tool for the job... It's like hammering nails in with a screwdriver." (22:21)
• On the Hip Abduction Machine:
  • Justin: "You'll get more hypertrophy from a lateral [raise] than you will from hip abduction." (12:49)
• Adam (on circuits): "Better to do fewer sets. Everybody would be far better doing like one or two barbell back squats for five sets." (18:03)
• Adam (to Bianca): "All that work you're putting into the weights is not giving you the return you deserve for it. We have to feed the body in order for you to build the muscle from it." (93:13)
• Doug (on strength vs. running): "If we could tip you into the strong side of things, it's gonna benefit your body a lot more..." (105:12)

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Fitness Industry & Gym Trends

(Timestamp: 37:10–40:58)

• The trend among commercial gyms: drop amenities like basketball courts in favor of more weight room space, reflecting what most members want.
• Commentary on shrinking families, open concept homes, and revival of at-home entertaining.

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Product Science Nuggets

(Timestamp: 24:33–27:11)

• Ketone IQ:
  • Exogenous ketones for cognitive clarity, clean energy, supports mitochondrial function, upregulates BDNF, anti-inflammatory.
• Manukora honey:
  • High MGO Manuka honey retains benefits unless boiled; best added to warm—not boiling—liquids.

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Timestamps for Important Segments

• Five Misused Exercises: 02:29–22:47
• Trainer Guilt/Past Bootcamp Programming: 05:08–10:13
• Listener Katie (Pregnancy): 55:00–1:05:00
• Listener Karen (UK Performer): 67:26–80:56
• Listener Bianca (Teacher/Mom, Consistency): 81:49–94:38
• Listener Alyssa (Loss of Period/Overtraining): 95:47–106:56

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Tone & Style

The hosts maintain a candid, witty, and supportive tone, blending scientific evidence with real-world empathy, frequent self-deprecation, and light-hearted banter. They do not shy away from calling out industry nonsense, their own mistakes, or the tough realities of behavior change—always with the goal to arm listeners with clarity and actionable guidance.

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Summary for Non-Listeners

This episode is a must-hear for anyone frustrated with their workout results or confused by the endless noise of fitness advice. The Mind Pump team slashes through common exercise mistakes, shares personal anecdotes from their years as coaches, and provides in-depth, customized coaching to real-life listeners. Key lessons include why most people are spinning their wheels with circuit training, box jumps, and hip abduction machines, and how to course-correct with honesty, patience, and smarter program design. You'll come away with a sharper, science-backed view of how to align your workouts with your true goals—and plenty of laughs along the way.

Transcript

[Sal Destefano]

If you want to pump your body and expand your mind, there's only one place to go.

[Justin Andrews]

Mind Pump. Mind Pump.

[Adam Schafer]

With your hosts, Sal Destefano, Adam Schafer

[Sal Destefano]

and Justin Andrews, you just found the

[Justin Andrews]

most downloaded fitness, health and entertainment podcast. This is Mind Pump. Today's episode. People called in, asked us questions. We got to coach them live on air. But this was after the intro. Today's intro was 52 minutes long. Now, in the intro, we talk about exercises, fitness, fat loss, muscle gain, current events and family life. If you want to be on an episode like this, here's what you do. Email your question to mplifecaller.com now. This episode is brought to you by some sponsors. The first one is ketone IQ. These are exogenous ketones. You drink this and 30 to 60 minutes later, you're in ketosis. What does that mean? Sharper thinking energy. You feel good without having to cut your carbs. They're ketones on the go on demand. You got to try them out. Go to ketone.com, that's k e t o n e.com forward/mindpump. That link will get you 30% off your subscription. Plus they'll hook you up with a free gift with your second shipment. This episode is also brought to you by Manukora. This is the world's best Manuka honey. The highest in the active ingredient mgo. It's antibacterial, antifungal, anti inflammatory. It's good for gut health, it's good for wounds, it's good for mouth health, it's good for your immune system. And it's honey. It tastes good. Go check them out. Go to manukora.com that's M A N U K O R A dot com mind pump. Use the code mind pump and you can save up to 31% off, plus $25 worth of free gifts with their starter kit. Also, we're relaunching Maps Anabolic. Find out why 100,000 plus people have said this is the best workout program of their life. We've added some new stuff, some updated blueprints, some new masterclass videos. If you sign up for the new Maps Anabolic, you'll get three days of life coaching with our trainer. If you already have Maps Anabolic, you get all that stuff included already for free. But if you don't sign up and get it for 50% off, go to maps anabolic.com. use the code anabolic for the 50% off.

[Doug]

All right, real quick, if you love us like we Love you. Why not show it by rocking one of our shirts, hats, mugs, or training gear over at my pump store.com. i'm talking right now. Hit pause, head on over to my pump store dot com. That's it. Enjoy the rest of the show.

[Justin Andrews]

Look, if you want to make progress, stop doing these five exercises. They're wasting your time. They're sending you background backwards. And it's, it's mostly about how you do them. You guys, the exercises themselves are okay. You just do them wrong. Everybody does them wrong. Let's talk about them.

[Adam Schafer]

Let's piss some people off.

[Justin Andrews]

Yes. So the things that I listed aren't necessarily bad.

[Adam Schafer]

Well, you, you've, you could preface this with something that we've said many times on the show, that in any exercise performed correctly and safely for the right reason. Right.

[Caller 1 (Katie)]

Right.

[Justin Andrews]

Is great.

[Adam Schafer]

Yeah.

[Justin Andrews]

The ones I'm listing here are almost

[Doug]

never done misused the right way exercises. Yes.

[Justin Andrews]

Yes. And this came to me today, working out in the gym. I was this morning I went to the gym, working out. I'm doing real light stuff this week because I was sick earlier, but I'm in there and I always, you know, I can see what people are doing and you know, my trainer brain is always on. And I see, you know, sure enough, a couple women, older women, and I'd say middle aged, doing jump boxes.

[Doug]

Wow.

[Justin Andrews]

And I never, I've never, I'm trying to think right now. Have I ever seen anybody do a jump box the right way?

[Adam Schafer]

Ooh, I have very rarely. Maybe once I get, actually, I get excited when I see it. Oh, this person knows what they're doing.

[Justin Andrews]

Yes.

[Adam Schafer]

Either they are a trainer or they've had a really good.

[Justin Andrews]

It's a trainer.

[Doug]

Gym is usually where I've seen it.

[Justin Andrews]

So jump boxes or jumping on a box. The purpose of this exercise is to improve your power, your explosion. What you're doing is you're practicing and training your body to organize its muscles in a way to exert strength quickly. In other words, if you do a jump box the right way, it. It's not with fatigue because I'm not training stamina. I'm trained skill, technique, and the ability to generate force quickly. And what it looks like is I prepare myself, I jump as hard as I can, I step down, actually wait a little bit. I wait, wait for a while, and then I try it again, never doing it to fatigue. Nobody does it that way. Everybody does it like this, jump, jump, jump until you get real tired.

[Doug]

Yeah, well, somewhere around, I don't know if it was boot camps or like circuit training where like trainers would find exercises that would just exhaust people. And so anytime you jump, you know, it's like physically exhausting, but it defeats the purpose of what you're actually trying to work on with this particular exercise. And it, it does, it gets under my skin because it's like a very valuable skill to learn and to make maintain, especially as you age, like. But at the same time, if you're not applying it correctly now we're not gaining the benefits from it. We're teaching ourselves just bad behaviors.

[Adam Schafer]

The hardest part about this conversation for me is the guilt that I carry over stuff like this and all the shins.

[Justin Andrews]

Exactly. What Justin said is what I did. Exactly.

[Doug]

Yeah.

[Adam Schafer]

And. And so, and what the guilt had come because I wouldn't have guilt if I didn't know better. And I was naive. The guilt comes from. I knew better and I still did. Oh, that. That's where the guilt comes from. The guilt goes from.

[Justin Andrews]

I don't know if I did it that bad.

[Adam Schafer]

Yeah, yeah, I definitely did.

[Justin Andrews]

Oh, worse than we are

[Adam Schafer]

successful. You know, and I off air one the other day, I think we kind of talked a little bit about this. You know, there, there came a period of time where I was training boot camps. I had them all over the Bay area and I had always classes anywhere between 15 to 30 people. And so good size.

[Justin Andrews]

You had a burgeoning business.

[Adam Schafer]

Yeah, no, it was good. It was a very successful business. I had trainer, multiple trainers underneath me. I had camps running at multiple parks at a time. And so it was doing. And I think this is the part that I think through the guilt comes from like the business side of it. I was doing very well, but I, I knew this is again, this is also what led. The beauty of this story is that it's what connected us and why Maps Anabolic was so special to me when you sent it to me is because I'm at this place in my life already where I know like this is how I should be training most of my clients and that's what gets them real long term results. Yet I have all these camp, these successful camps that have got just array of people from ages 20 to 65, you know, mostly trying to lose weight or get in shape. And I'm running them through these circuit based workouts and knowing that this is not the best way to get to them, but also knowing that this was affordable for them to do. And so the justification is, well, this is better than nothing. They're moving, they're moving. You know, they exactly, they. Oh, they loved it. I mean that was the other part too is that they're loving high fying and you know, celebrating what an awesome coach I am. And also that. But inside of me I'm going, I'm not helping any of these people really. And, and so I, that so when we talk about this stuff, it's tough for me because I knew and so I wonder how many trainers. Because we talk about how we see this stuff and it's like you never see it done appropriately. Could we have that many dumb trainers out there? Is there that many bad tr or is there a lot of them that might be in the same spot as me? It's just like this keeps them busy.

[Doug]

Maybe that conundrum where they're feeding them what they want, you know?

[Adam Schafer]

Yes.

[Doug]

Yeah. And a lot of times, yeah, trainers, new trainers especially will fall into that trap of, of really trying to cater to the expectation that the client's already coming in with. And so they want like something super hard and, and fatiguing and, and you know, get the sweat and the sore and all that kind of stuff and it leads into these bad practices.

[Justin Andrews]

I just gotta, I just gotta just back you up a little bit, Adam. Because although you did that, what people don't know is that Adam stopped those classes and then offered mobility free mobility classes for years.

[Doug]

Right.

[Justin Andrews]

Okay. So we had mind pump going on for a long time. He invited everybody here for mobility classes for free for years and years. It will come in on a Saturday to do it. So you're not all bad.

[Adam Schafer]

Guilt is, guilt is a powerful motor beer.

[Justin Andrews]

So but you know, jump boxes, if you do them to fatigue, you're just training stamina. In which case you could do anything. You can run in place, you could do jumping jacks, you could do safer movements.

[Adam Schafer]

Yeah.

[Justin Andrews]

Jump boxes actually are quite high risk to fatigue, especially when taking a middle aged person who's trying to jump on something. You know how many times someone trip over the box? Like my biggest shin eating is, is brutal. Yeah. I, so I was doing these. I had some boot camp classes early on. The reason why I stopped them wasn't for the same reasons Adam was because I hate to teach them. So I was like, I'm not doing this anymore. I later I learned, you know, how to actually do explosive training properly. The reason why I put them on my classes was because I was trying to make them entertaining. It was like I'm putting a bunch of exercises together, let me pick a bunch of movements that seem fun and different. Every class had to be different, you know, type of deal.

[Doug]

I used to. Well, I mean, I used to do something cringe, too, when. When, you know, you're trying to make it exciting, all that. So I would, like, hold pads, you know, and they're so irrelevant.

[Justin Andrews]

You know, people punch.

[Doug]

It's the worst punches you've ever seen.

[Justin Andrews]

Rabbit punching and like.

[Doug]

And I'm just, like, sitting there like, oh, my God, I hope. No, like real MMA right now.

[Adam Schafer]

You remember, remember when we became friends with Tony Jeffries and he came on the show a long time ago? That was like his. He was a, you know, excellent actual body gold medal technique, and so good luck with that. And so that was like, his thing that drove him crazy is watching all these trainers. And I remember when we first, I was like, oh, yeah, I was one of those trainers who was holding pads with no boxing skills whatsoever.

[Justin Andrews]

One of those classes being like, I can fight.

[Doug]

No, it actually. The guilt that made me go get training, you know, and, like, learn the skill of it more thoroughly. But, like, I was just like, oh, God, it's cringe.

[Justin Andrews]

Jump boxes done right have a lot of value, but nobody does them right. And so most people listening right now, if you're doing them, you're probably doing them for the reasons I said earlier, which is just the fatigue, in which case you're. You're wasting your time and. Or worse, you're compromising your body's ability to recover and adapt from the stuff that matters that you're doing, like your traditional lifts. Next up, hip abduction machines. We're going to get flame for this. Everybody does them. Everybody does them for the wrong reasons. Look, guys, hip abduction, these are the machines where you, you, you open your legs, right? You push against pads and open your legs. And I know why people do them, women in particular, do them to build their butt. Okay? Now, hip abduction has a lot of value for correctional purposes, okay? So there's value there. Sometimes you need to strengthen the ability to abduct or stabilize in that way so you can perform the real big movers, your deadlifts and your squats, to give you more stability. The other reason why you would do these. And I have a hip abduction machine in my garage. And the reason why I bought them was so that my wife could do them to prime this part of her glutes so that when she does her hip thrusts, she knows where to feel the movement correctly. Yeah, because sometimes she has issues with feeling the movement in the right areas. And so as a priming movement or As a correctional exercise, movement is great, but as a primary exercise, as like, this is one of the main exercises I use to build my glute meat or whatever. You're wasting your time. It's not a very effective exercise at doing that. But if you do it for the right reasons, it can be great at amplifying the effectiveness of the better exercise.

[Doug]

It's almost like. Yeah, I mean, just lateral movement in general is super neglected. There's so many better types of exercises like lateral lunges, caustic squats. You kind of go down that rabbit hole. There's just. We don't move laterally enough. And so I think that's just like a weak little band aid compensation for that. A lot of times people are trying, but they're trying to build for the wrong reasons too, though. Like you said, it's just mainly for the butt.

[Adam Schafer]

So would you guys put it in this same category or do you. Do you think these are similar? Comparing the. The abductor, like, so the hip adductor machine to like a lateral raise. So what. What the. So you're working on the, you know, lateral head of the. The shoulder. Similarly, you're working on the glute Mead. So like the side butt. Another way to say that small muscle, small part of the butt or small, small of the. Of the glute. Would you put it in that same category?

[Justin Andrews]

No, I think you'll get more hypertrophy out of a lateral.

[Adam Schafer]

Okay, so that's why I wanted to hear you articulate.

[Justin Andrews]

Yeah, you'll get more muscle hypertrophy from a lateral than you will from hip abduction. And then back to what you. To Justin's point, which is he made a very good point. If you want lateral stability, some of the best ways to do it are through lateral movement. The reason why sometimes hip abduction is better is it's low skill. So I could take almost anybody and have them do hip abduction machine, lateral movement. There's more skill involved. And the movement with walking and dragging things or whatever sometimes makes it more difficult to do and it requires a little bit more space and blah, blah, blah.

[Adam Schafer]

So the argument that I, that. That I would always make for this is why it's terrible is that there's. There's far better exercises to Justin's point that you could do that benefit you so much more.

[Justin Andrews]

Yeah.

[Adam Schafer]

For that. Like just doing a lateral sled, sled drag. Even tube walking.

[Doug]

Yeah, tube walking is great.

[Adam Schafer]

I would argue is better. And because we neglect so much in that plane. So learning to do that, getting Good at movements, getting good at those movements. It's so neglected. If I'm already going to want to work on my glute, me for aesthetic reasons may as well also do a movement that is going to have other carryover too.

[Doug]

That's going to benefit functionality.

[Adam Schafer]

Yeah. Way more fun and still give you the benefit you want.

[Justin Andrews]

Right.

[Adam Schafer]

You want to build the part of your butt you. And you want to get better connected to that. Why not get better connected, build it and also do a movement that is got far more carryover to like human movement. And so I mean I would even argue like a, you know, like a side step up. You could do with a rotation in there. I can think of. I could probably, probably list like there's

[Doug]

at least 10 or 12, which by

[Adam Schafer]

the way would be fun for us. I just saw something. I was watching one of my basketball podcast stuff.

[Justin Andrews]

Okay.

[Adam Schafer]

And they. And this would be a fun exercise to do sometime with each other. And this, it just pops my head right now. So the, this hang in there with this analogy. So the guy goes, I can name. The first guy goes, I can name one more guard better than sga. And then actually I go, oh, I can name three guards better. Then he goes, oh, I can go five more. And they keep going around. Yeah. And then I go, I nine. And then the other guy, oh, I can't name nine. You got to give me nine. And so then now he's got a list.

[Justin Andrews]

So I can name five exercises.

[Adam Schafer]

Yes. And so that just so it came to mind is like, I could, I could name at least three exercises better than that. And then if you can up me, up me. And then we'll keep going until somebody can, you know, say, yeah, yeah, I just, I just saw it literally right

[Justin Andrews]

before we got on.

[Adam Schafer]

I'm like, oh, that'd be fun to do with the guys when we talk about movements like this because you know there's somebody on there screaming on the other side going like, I think it's the best.

[Justin Andrews]

Well, so here's, here's another value. And I'm not going to lie, this is a real value hip abduction. If, if you have a machine, it's easy and people are likely to do it. So when I say cac, squats, sidesteps, drag a sled, that's a lot of work. And you take the average person go do this, they're not with a trainer. A lot of them aren't even going to do it. They're not even try. But you tell them, get on the machine and you know, do two sets of 15 rep. Okay, sure, no problem. And so they're just more likely to do it, which is another value. But again, the way most people are using hip abduction machines, waste of time. Next, we have circuits. Circuits are to build stamina. Nobody does them right. People pick exercises, throw them together, form goes out the window. And it's like, let's just get as exhausted as possible.

[Adam Schafer]

I can only name one value for it.

[Justin Andrews]

Stamina. Yeah, stamina.

[Adam Schafer]

Well, okay, no, I can name two.

[Justin Andrews]

Then what?

[Adam Schafer]

Okay, short on time. So, like, if I had a time where, like, it was like this, and this is where I like to use, I think, you know, tri sets or would a tricep.

[Justin Andrews]

Would you consider that a circuit?

[Adam Schafer]

Yeah, I would.

[Doug]

I would throw.

[Justin Andrews]

So three or more?

[Adam Schafer]

Yeah, three or more. I would. I mean, I mean, we're getting.

[Doug]

This is semantics with it. Sure.

[Adam Schafer]

But I, I would, I would argue three exercises or more with no rest periods in between would be considered like a circuit. And so where would I utilize? And I would also lump hit style workouts in this category. And so where would I utilize hit or circuits, aside from just trying to build, you know, muscle stamina would be short on time. And the novelty of it, it's like, oh, man, that meeting ran late. Cut into my hour workout. I've literally only got 15 minutes. I haven't done a circuit in forever. So I'm going to get a little bit of, you know what I'm saying? So I can see value periodically.

[Justin Andrews]

You know what the issue with circuits is, is that when people do them, the fatigue is the answer. It's the goal. It's not about technique or form. It's do as many as possible.

[Doug]

It's get through it.

[Justin Andrews]

A proper circuit. Like you're saying, yeah, technique is the most important thing. Like, it's fatiguing, but you're not letting your form break down.

[Adam Schafer]

Yeah.

[Justin Andrews]

Whereas when you see people do circuits, it's like, go, go, go, go, go.

[Doug]

What do they call it, a gauntlet? It's just like that's the mentality is like, I have to get through this, like, obstacle course of movements.

[Adam Schafer]

Well, the hard part, the hard part to justify it, like I'm saying, is that I can also play devil's advocate. Or argued on the other side that that's a terrible idea for better to do fewer sets. Right. So I'm working out in my gym just the other day, and, you know, they've got this class going on of, you know, nine people in a circuit, and I'm watching Them go through and they're literally doing like, I think eight or nine stations for a half hour.

[Justin Andrews]

You know, just, they're just going around.

[Adam Schafer]

It's the whole time non stop, right, Repeat. Yeah, yeah. With I think every once in a while, every five minutes they get like a water break and then they're right back to it or something like that. And I'm watching, I'm going like, God, everybody in this that's doing that right now would be far better doing like one or two. Like they just barbell back squatted for five sets.

[Justin Andrews]

We're gonna do squats and overhead presses today.

[Adam Schafer]

That's it.

[Justin Andrews]

Practice.

[Adam Schafer]

That's it.

[Justin Andrews]

Way better.

[Adam Schafer]

We only got 30 minutes together, or we only got whatever minutes do you have together. We're gonna spend that entire time just getting good at the barbells and like. And I would argue that most people, that would be far more. Now when I think of myself, who does a lot of that already, who

[Justin Andrews]

also knows technique and form, right?

[Adam Schafer]

And I go, where could I, would I ever use a circuit? Well, I could see like, man, I have a. I don't train enough stamina as it is. I only got 20 minutes today. Let me, let me, let me, let me push through a workout like that where I'm not. I know I'm getting a bunch of strength gains from that at all, but it's like I'm living on time. Let me try and hit a full body little circuit and get out of here.

[Doug]

I think too, it really feeds into the burning calorie mentality.

[Justin Andrews]

Total.

[Doug]

I need a burn, you know?

[Adam Schafer]

Oh, that's why they're all highest burn.

[Doug]

That's what they're all doing it for circuits. So yeah, it's like. And again, the value of it is, is just the endurance of it.

[Justin Andrews]

I mean, you know, when you talk to someone, it's like, oh, you like circuits? Yeah, it's a great workout. What do you mean? Oh, it gets so tired and sweaty. That's why it's a great word. It is.

[Adam Schafer]

Well, I mean, that was a trap. I fell in with that boot camp, right? Part of why what kept me doing is that is the feedback is that every. I mean, the ones they loved the most were the ones where they were falling over at the end, exhausted.

[Justin Andrews]

You know what they really loved? Not to go off on a tangent or, or a side street here, but you know what they really loved, Adam, was the community that they built and the shared struggle.

[Doug]

Oh, yeah.

[Justin Andrews]

Because they were together, they were going hard, and that actually builds bonds and that's why they showed up. That's why they showed up. By the way, the same people showed up to your free mobility class. They would come as friends and it was that community that it built, which, you know, that's very valuable.

[Adam Schafer]

Yeah, definitely.

[Justin Andrews]

Next. Renegade rows. Renegade rows look cool. This is the only reason why people do them. Do you know what a renegade row is for?

[Doug]

Rotation.

[Justin Andrews]

Anti rotation. It's for anti rotation, everybody. But somehow people put it in their back workout.

[Doug]

Yeah.

[Justin Andrews]

Like because it says row because it looks hard. It's an anti. It's a very specific application. It's to strengthen something called anti rotation. And I almost never see anybody doing it who's working on anti rotation. What I almost always see is someone picking a cool looking exercise and I'm working my back and so now I'm gonna do this.

[Adam Schafer]

Yeah, this is another just fatiguing exercise. It's really, I mean you want, you talk about jump boxes and this is up there with the, I mean this is like when you would see the squat curl presses, you know, or like, you know, step up, step up, step up curl press. You know what I'm saying? Yeah, yeah. I mean that's, that's what, that's what this is.

[Doug]

This is step back lunge.

[Adam Schafer]

Yes. Yeah, that's what that's what this is. It's just like this is. Get that heart rate going. I mean, renegade rows because you're, you're planking, rowing, you know what I'm saying? You're. That's a lot. And so it's just an exhausting exercise to throw in a, in a circuit.

[Justin Andrews]

Totally. And then lastly we have ultra high rep anything. What do I mean? Be ultra rep, high rep, like 30, 40 plus reps. At this point it's cardio.

[Doug]

Yeah.

[Justin Andrews]

You're doing cardio with weights, in which case you could do something else that's going to be safer hard and you're not. You've lost the hypertrophy benefit. Now I know what the studies show that high reps, taking a failure will build hypertrophy, like lower reps, which is true, but there's a caveat there. Cardiovascular. With cardiovascular, endurance becomes the limiting factor, which it does when you're going 40, 50 reps. It's no longer hypertrophy, it's just stamina. So if that's what you want, you want lots of stamina, there's better ways to do it. If you want to build muscle, you probably are better off keeping the reps below 30. I would say is probably the Limit,

[Adam Schafer]

I think, to close the loop on this, because again, we always get like a knee jerk reaction when we hammer it. Because there's always guilt that comes with that. Somebody who was doing that in their workout today. Right. Somebody's listening right now doing jump boxes.

[Doug]

Especially trainers.

[Caller 1 (Katie)]

Right, right.

[Adam Schafer]

Especially trainers who have clients that listen to the podcast. Oh, yeah, they're just like, you know, yesterday they told me this. You have me. You said, this is stupid.

[Caller 2 (Karen)]

Yeah.

[Justin Andrews]

Yeah.

[Adam Schafer]

So we did listen. All of them. All of them are tools. The problem is that most people are using these tools for the wrong job.

[Justin Andrews]

That's right. And so it's like hammering nails in with a screwdriver.

[Adam Schafer]

That's right. So it's. It's not that I can't make a case for doing all of these somewhere. Yeah, I can make a case for that.

[Justin Andrews]

So can I.

[Adam Schafer]

It's just that most people that come hire a trainer or go to the gym workout, 90 of them are like body composition change or they want to get strength or like name the top three goals.

[Doug]

Yeah.

[Adam Schafer]

And most of these don't align with.

[Justin Andrews]

Doesn't match with it.

[Adam Schafer]

Yeah. And so you're. You're using a terrible tool for the job. And then. And try. And you know what you didn't put in here that I would add to this list? 100. I can't believe you didn't make the list. Burpees.

[Caller 3 (Bianca)]

Oh.

[Doug]

Oh, yeah. Yeah. Well, that's right there.

[Adam Schafer]

How did Burpees not like a mix

[Doug]

between jump box and renegade.

[Adam Schafer]

Yeah, I was gonna say that.

[Justin Andrews]

Burpee should have made a great way to get tired.

[Caller 2 (Karen)]

Yes. Yeah.

[Adam Schafer]

Should have made this list because you see those still all the time.

[Justin Andrews]

Have you ever seen. That's the.

[Doug]

You're punished and you go do burpees.

[Justin Andrews]

Have you ever seen the prison. There's some dudes on social media that have these workouts that they did in prison.

[Adam Schafer]

Yes.

[Justin Andrews]

And they always involve, like, push ups and burpees.

[Adam Schafer]

Yes.

[Justin Andrews]

And they have this specific technique. There was this one dude I was watching. I mean, he's straight up. I mean, you can see this guy's got. He's got his dickies on, he's tatted, and he's doing these burpees and the push ups. And it's like he's breathing. You could tell he's done these. He must have been locked up for a long time. Forever.

[Adam Schafer]

And he's just. That's Wes Watson, bro.

[Justin Andrews]

He's just.

[Adam Schafer]

That's who that is.

[Justin Andrews]

He's going through like, I'm Watching tv. And I'm like, that's impressive, bro. This guy's really good.

[Adam Schafer]

Oh no, that's his. He has it. That's, that's the way I think he's going to jail right now. He's got two big.

[Justin Andrews]

He's going back to jail.

[Adam Schafer]

Yeah, yeah, yeah. He's got two big cases.

[Justin Andrews]

Oh no.

[Adam Schafer]

Oh no, my butt. I peek in on him every once in a while because I had a close friend of mine who was like super into all this stuff and was like swore by his, his content. I'm like, bro, this is a grifter, dude. Don't fall for all this stuff.

[Doug]

And like.

[Adam Schafer]

And so I would check in every once in a while. I'd send him stuff like listen. And I'd try to convince him he finally came around and realized that he was just a big fraudster. But what impressive is if you watch him do his burpee workouts. I mean the guys definitely worked out a lot. Listen, did a lot of burpees body training.

[Justin Andrews]

If I had nothing better to do, bro, I'd be an expert on burpees too, dude.

[Doug]

For real.

[Justin Andrews]

Anyway, I was. So you guys have I noticed you guys have been using a lot of the ketone iq.

[Doug]

Yeah.

[Justin Andrews]

Okay.

[Caller 3 (Bianca)]

Yep.

[Justin Andrews]

Love the way it makes me feel. And I, I brought up some of the science as to how it's exactly working. So ketone IQ is exogenous ketones. Okay. So you take a supplement and instantly you have ketones that cross the blood brain barrier. And now your brain is operating off of ketones. This is what happens when you're a ketogenic diet. So when people cut carbs completely sometimes what you'll hear, oftentimes what you hear is people say, man, I've got so much mental clarity. Like what's going on?

[Doug]

Just sharper.

[Justin Andrews]

Okay, so here's why it's so why it produces this. First off, unlike glucose metabolism, ketone utilization requires no insulin. So no insulin is required to get this. To give you energy, it leads to steady ATP productions. By the way, when you take ketone IQ within 30, 60 minutes, you've got the ketones going to the brain. It improves mitochondrial efficiency. It boosts ATP output while lowering reactive oxygen species. In other words, it's like this really clean, efficient source of energy. They also upregulates bdnf. You guys remember bdnf? Brain derived neurotropic factor. They call this like miracle, miracle grow for the brain.

[Doug]

Yeah.

[Justin Andrews]

And then it's got anti inflammatory and neuro protective effects. So it down regulates certain inflammatory pathways. So that's just a lot of the science as to why. Like when people take exogenous ketones, like ketone iq and they're like, it feels like the lights were turned on. Like, why do I feel so sharp? It's not a stimulant like caffeine. You could take it before bed, but that's what's happening.

[Doug]

Such a hack. Because. Yeah, while that you'd have to like, yeah. Really restricted eating and to get in that ketogenic state where you feel those effects and it's like, man, just be able to take that exogenous.

[Justin Andrews]

I love it. You really have my favorite.

[Adam Schafer]

It's one of those supplements that you really have to try for yourself because trying to explain it to somebody is difficult.

[Justin Andrews]

It is.

[Adam Schafer]

Because it's not caffeine. It's not like that. But you do get this energy clear feeling that you get, which is similar to kind of what caffeine's like, but you don't.

[Justin Andrews]

You know what I noticed the most?

[Doug]

Any fog is gone.

[Justin Andrews]

That's it. I noticed the most is I. I can recall what I want to say. Sharp and quick. Yeah, like I feel sharp and quick is how I feel.

[Adam Schafer]

Yeah, I feel like anybody who, who takes it can feel it. It's one of the. It's a supplement that you don't need. Like you, you can take it. There's a lot of supplements that we take that we know are good for us. For example, like, I know I need vitamin D. I have results that show it.

[Justin Andrews]

You don't notice until vitamin D is real low.

[Adam Schafer]

That's right. Like, exactly. You have to be really deficient to notice. It's not like one of those things. You take it and you're like, oh,

[Sal Destefano]

yeah, I feel that.

[Justin Andrews]

Oh, you'll feel this.

[Adam Schafer]

Yeah, yeah, you actually feel it when you use it.

[Justin Andrews]

Speaking of feeling things, I made a huge. Just a bad husband mistake. Just a bad. You know, I'm supposed to be this guy. I'm supposed to be like the leader of my family, supposed to protect my wife confessions. And I just did such a bad job. So there's a movie out called Obsession.

[Adam Schafer]

Oh, you went and saw that? So you were talking about going to see that the other day.

[Justin Andrews]

So I, I did. I saw a trailer and I saw the reviews. First of all, 94% rotten tomatoes. Like, how often do you see it?

[Adam Schafer]

Yeah, that's my.

[Doug]

I heard really good things about it.

[Justin Andrews]

Okay. So super high rated. And I watched the trailer.

[Doug]

Traumatizing though.

[Justin Andrews]

And I watched the trailer, and first of all, I read about it. It's a super low budget horror slash suspense movie. Okay? Low, low budget. So it's a million dollars to make. It's already grossed over $250 million. It's like one of the craziest, most profitable movies of all time. Now I see the trailer and I'm like, oh, this looks like it's very suspenseful and it's low budget, which means it's probably not hyper gory hyper. It's probably like more of the kind of mental. Like, you know, those kind of scary movies that you're like, oh, man, this is really good psychological thriller. It is that, but it's also way worse. So I take my wife, who's very sensitive to scary movies, and I'm like, listen, I really want to watch this movie. It got high reviews. I think it's more suspense than anything. And so my poor wife trusts me and she's like, let's go watch it. And dude, let me tell you, this movie.

[Sal Destefano]

Oh, my.

[Justin Andrews]

I mean, it was. If you like scary movies, it's one of the best ones I've ever seen.

[Doug]

Really?

[Justin Andrews]

Yes, dude. It's one of the best ones I've ever seen. It'll get you, bro. It's one of those ones that you're done and you walk out the theater, you're not talking for like 30 minutes.

[Doug]

Nobody's talking, bro.

[Justin Andrews]

It was poor.

[Doug]

Were you worried about how you're gonna sleep?

[Justin Andrews]

I don't. I could watch a movie like that, fall right asleep. My wife was affected. Like, really affected, dude. Like, I could see it in her face five times while we're watching it. I rub her leg. Stuff's happening.

[Adam Schafer]

Yeah.

[Justin Andrews]

And I'm like, oh, this is not good, dude.

[Adam Schafer]

I look at her without giving it

[Doug]

away, but it wasn't like jump scare stuff. It was just like.

[Justin Andrews]

No, there's jump scare too.

[Doug]

Oh, there's.

[Adam Schafer]

Yeah.

[Justin Andrews]

I don't like torment, but it's so well made. It's like, I'll give you the premise because this is so. I. I read.

[Adam Schafer]

I. I was curious about it because there's a show that I did get into for a while. Although few seasons, it was. It got repetitive like most shows do. And it's like, okay, same. Same trick, right? So I'm over it. But the first two seasons I really loved, and Katrina and I got into it. Did you ever watch you?

[Justin Andrews]

Yeah. Yeah.

[Adam Schafer]

Okay. So when I read about it.

[Justin Andrews]

Yeah, we liked it.

[Adam Schafer]

It read kind of like that. It read kind of like, this, like. And it really gets your brain going. Like, oh, my God.

[Justin Andrews]

People can get like, no, bro, this. This. This will twist your psychological. Yeah. This will twist you hard. And does. There is gore in there, but they use it the right. You know, when they use gore the right way, where it's shocking.

[Doug]

Yeah.

[Justin Andrews]

So here's the premise, because it's not going to ruin the movie. This dude has. He's got a crush on this girl. He goes to one of these, like, you know, like, spiritual stores. And there's this thing that. There's, like, this one wish, something that you can get. You make a wish and it comes true. So he wishes that this girl will love him more than anyone in the world. So she becomes obsessed with him. And that's all I'm gonna tell you, bro. It's.

[Caller 2 (Karen)]

Bro.

[Justin Andrews]

And the way it ended.

[Caller 3 (Bianca)]

Oh.

[Justin Andrews]

Oh, my God, dude. It was bad, dude. And I'm telling you, looking at my wife.

[Adam Schafer]

See, that sounds kind of like you, because that's what the premise of you is. Is this guy, he. Something happens.

[Justin Andrews]

You can't watch this.

[Adam Schafer]

And he becomes obsessed.

[Justin Andrews]

I know you're sensitive. It'll ruin you.

[Adam Schafer]

Oh, yeah. Well, I mean, you already said gore and jumpy. Is that. I don't like that, dude.

[Justin Andrews]

I. I kept looking.

[Adam Schafer]

I like a good story.

[Justin Andrews]

I kept looking at her and going, let's go, honey. Let's go. She's like, no, no, no. We have. And then at one point, it got real bad. I'm like. I'm like, no, we're leaving right now. She's like, I have to finish it now. I'm like, oh, man, she's. Poor kid.

[Doug]

She's got to ride it out.

[Caller 4 (Alyssa)]

Dude.

[Justin Andrews]

Dude. And then we come out, and then, you know, she goes the bathroom. I guess some of. Some women had to watch it when the bathroom. And they were all talking about it, and they're like, I was too scared to scream. I want to scream, but scream. Too scared. Listen, you got to watch it, Justin. I know you will.

[Caller 2 (Karen)]

Yeah.

[Doug]

Yeah.

[Justin Andrews]

Wow. That is going to be a classic.

[Doug]

Okay.

[Justin Andrews]

Yeah.

[Adam Schafer]

Wow.

[Justin Andrews]

It was horrible.

[Adam Schafer]

Did it just. Did it just come out? Has been out long?

[Justin Andrews]

Yeah, it's been out for a while. I could see how much it's grossing right now.

[Adam Schafer]

Well, I know you said that, but I hadn't even really seen any previews or anything for it. I don't think I saw preview, so.

[Doug]

Disappointed. Mandalorian did.

[Justin Andrews]

That was stupid.

[Doug]

Terrible.

[Justin Andrews]

Yeah, that was dumb.

[Adam Schafer]

You know, that's an example on record.

[Justin Andrews]

No story. The Story was.

[Adam Schafer]

I hate that part. They, they do that, man. Where they take advantage of that occult following thing like that. Just milk it dry.

[Caller 1 (Katie)]

Yeah.

[Adam Schafer]

No, no, no creativity in it or no, no new anything. It's just that. Oh, we know there's built in audience. Well, yeah.

[Doug]

It also annoys me that they tie in a lot of like cartoon content that they put out before and you're supposed to like already know about all these like characters that have been in these other, you know, stories and too, it's just like for me it was just so weak because it's like you have this opportunity to, to make a big movie.

[Adam Schafer]

Yeah.

[Doug]

You know, and you make it like a tiny one off episode, but you just expand on it and it's like,

[Justin Andrews]

I'll give you one lame. I'll give you one scene from the movie. It doesn't give it away. One scene where it's like she's living with them at this point.

[Doug]

Right.

[Justin Andrews]

She's obsessed with them or whatever.

[Caller 4 (Alyssa)]

Yeah.

[Justin Andrews]

And she's acting erratic and weird in very creepy ways. And so he's like, hey honey, you know, I'm gonna go to work. And she's like, okay, you know, you can go to work. You know, I'll just wait for you. So she stands by the door, which, which there's more to it. But he goes and he leaves. And she's standing there looking at him, smiling and not moving. And he closes the door. And then he comes home from work,

[Adam Schafer]

bro, she's still standing there.

[Justin Andrews]

She's still standing there. She's soiled herself. She's peed herself. She's like vomited. And she's like, oh, you're home. I've been waiting for, bro. And you're just like, what is going on, bro?

[Adam Schafer]

I mean, how so bad. How, how long until his. Does he. Does it tip? Obviously when he, he wishes for that. The initial initially.

[Justin Andrews]

It's weird. Yeah.

[Adam Schafer]

Right off the gates, right out the gates.

[Justin Andrews]

But then he likes her and then he's kind of like, okay, I'm gonna figure this out. Oh, it's bad, bro. It's good though.

[Adam Schafer]

Yeah.

[Justin Andrews]

Anyway, I just, I just read some stuff about SpaceX. Adam.

[Adam Schafer]

Oh, let's hear it. Oh God, dude, let's hear it now.

[Justin Andrews]

This is crazy. And so I got some, some questions. I think some. There might be some investment opportunities, but not what I think. Not what we were thinking.

[Adam Schafer]

Okay.

[Justin Andrews]

Do you know how many millionaires the IPOs expected to create that work at Space X? Do you have any millionaires?

[Doug]

How many people work there.

[Justin Andrews]

4,000.

[Doug]

Whoa.

[Justin Andrews]

Their IPO is going to make 4,000 people millionaires. And not like a million. Probably like more than like millions.

[Adam Schafer]

Well, I read that 4,000 millionaires. I read that three point, I want to say 3.7. Three point something billion dollars is basically partitioned out.

[Justin Andrews]

Yeah.

[Adam Schafer]

For Elon. Yeah. Friends, family. And I think what is included in that is investors in Twitter and his other company that they do not have a period of a vested period time where they. Because most time when you have an IPO like this and you're wait. If you were pre ipo you have to wait until a certain amount of time and I don't know what the average is.

[Caller 2 (Karen)]

This is.

[Adam Schafer]

I'm speaking out of turn here. But I know there's a time that you have to wait before you could cash out and it's normally beyond six months or whatever like that. Right. And they don't have that. So in other words, as soon as this thing hits and it goes to the moon right away, whether that's 10:30, they automatically can cash out, which makes them like instant millionaires or sent the millionaires right away, which then appeases them if they've been investors in these companies that haven't. Haven't paid them back yet. And so it feels very Ponzi scheme to me, you know, legal Ponzi scheme. Because I know he's. Everything he's doing is.

[Doug]

Is he hooking up his is legal.

[Justin Andrews]

I will say this, he's highly scrutinized because of his political positions and stuff. Like they want nothing more than to take him down. So he has to, you know, cross his T's and dot his eyes. But some people are saying that the IPO is an exit for a lot of people. Like that's why they're doing this is to get all these people to exit. Well, check this out. So I'll tell you, Adam, so 4,000 new millionaires right out the gates. Do you know where the vast majority of his employees live? La. I wonder what that would do to the property values out in la.

[Adam Schafer]

Well, definitely the.

[Justin Andrews]

It'll probably cause a spike.

[Adam Schafer]

It'll definitely cause a spike in the higher. The higher. Which you don't normally see. Right. So properties 3, 4. Yeah, properties in the 2, 3. I think it's like 2.5 is what they say say or something like that. At least in our area is like a slower moving market, like a smaller percentage of people. So I'm sure the, the high end homes, I mean probably because that's got

[Justin Andrews]

to affect that area.

[Adam Schafer]

Yeah.

[Justin Andrews]

If a thousand of those people are in LA or 2,000 people. Yeah. That's going to affect home prices out there because they don't have like a ton of. It's like. It's like this area. Like one of the reasons why it's so.

[Adam Schafer]

Yeah. There's probably definitely not 505 million plus dollar homes available right now. So it would probably impact that that now becomes a competitive market because you see that or what like what my buddy does, which he does that over here right where he buys 2 to 4 million dollar properties, dumps 2 to 4 million in it and sells it for 15 million. Like so good time to be someone like that. Somebody who buys high end properties that need like love to them and then.

[Justin Andrews]

And then put it's ready you have to relocate.

[Adam Schafer]

I actually was watching a thing. I follow a bunch of like real estate influencer people. So I thought, I thought. I think I sent to Doug of stuff that is in vogue now for houses. They're trying to say that the. There's a. There's a case that we're going to go away from the big open space and back to partitioning like we were in the. Back in the days.

[Sal Destefano]

Yeah, I've heard a lot about that.

[Adam Schafer]

You have? I was wondering. That's why I sent it to you. I was curious if you had heard that too.

[Sal Destefano]

Yeah, no, I've heard that.

[Adam Schafer]

That's weird to me.

[Doug]

That's dumb. Why would you want that?

[Justin Andrews]

I agree with that.

[Adam Schafer]

Yeah.

[Sal Destefano]

I think there's this. People are going back to more cozy type of garments.

[Justin Andrews]

I'll give you an example. Think about our place in Turkey. Do you remember the houses we looked at in Truckee? That they. The same square footage.

[Adam Schafer]

Yeah.

[Justin Andrews]

They were big.

[Caller 2 (Karen)]

Yeah, yeah.

[Justin Andrews]

And open. And then our house and there's space in our place but it feels cozy.

[Caller 3 (Bianca)]

So that I.

[Adam Schafer]

That's the part I don't like.

[Justin Andrews]

Exactly. You want more.

[Adam Schafer]

Yes. So I still think back of the house that we were on the fence and then we went to that one.

[Justin Andrews]

What you're talking about.

[Adam Schafer]

Yeah. Because I love that open concept.

[Doug]

Yeah.

[Justin Andrews]

And.

[Adam Schafer]

But maybe.

[Caller 2 (Karen)]

But I.

[Adam Schafer]

Look you would too because you're a big family guy. There's like you're you. If when my whole family is up at Truckee, we're crammed in that little

[Doug]

living room,

[Adam Schafer]

half my family's in the kitchen, half my family's in the dining room, half my family's in inside the living room, half my family's outside. But like when you come to My house. Because I have an open concept. Everybody feels.

[Sal Destefano]

Yeah.

[Caller 2 (Karen)]

Yeah.

[Justin Andrews]

That's what I like about if I.

[Adam Schafer]

Now, if I was. If I was. And this is why I'm curious. Is it because families are shrinking and. And that. And so if it's.

[Justin Andrews]

It was just doing more roommates.

[Caller 2 (Karen)]

Yeah.

[Adam Schafer]

If it was just me and Katrina.

[Justin Andrews]

You know what? You're right. It's probably kids. Because families are shrinking. Yeah.

[Adam Schafer]

Because if it's just me and Katrina, I would like a little part. I would like. When we're in the movie room. I feel like I'm in the movie room. When we're in our living room, we have a cozy living room, but we have so much family, and so.

[Caller 2 (Karen)]

And.

[Adam Schafer]

And I like for hosting.

[Doug]

It's.

[Justin Andrews]

Yeah, you're probably right.

[Sal Destefano]

I think it's also just trends. You know, things come, things go. But I think the open concept is great if you entertain a lot.

[Justin Andrews]

Yeah, of course.

[Adam Schafer]

Yes.

[Justin Andrews]

You want to talk, you know, else

[Adam Schafer]

is trending, and I think that's. That's falling out of favor. Right.

[Doug]

Like, we're.

[Adam Schafer]

We're losing community, actually.

[Caller 1 (Katie)]

Yeah.

[Sal Destefano]

I've been hearing lately, though, that, you know, the new thing is not to go to restaurants to entertain people, but to bring people to your home and entertain. So I think that might be a.

[Adam Schafer]

I hope that's true as well.

[Justin Andrews]

You know. You know what else is trending, which is interesting?

[Doug]

You.

[Justin Andrews]

Was it you that sent us the video of the 24 on Hillsdale, the remodel?

[Caller 1 (Katie)]

Yeah.

[Doug]

Yeah.

[Justin Andrews]

They're getting rid of the basketball court completely and putting more weights.

[Adam Schafer]

Yeah. I wanted to go stop in since that's the old stomping ground for all three of us.

[Justin Andrews]

We should go together. I would love to go with you guys.

[Adam Schafer]

Yeah, I would love to stop.

[Justin Andrews]

So the.

[Adam Schafer]

It looks totally different.

[Justin Andrews]

The gym trends in general are going towards weights. They're taking all the square footage away from all this other stuff and moving weights, weights.

[Adam Schafer]

I mean, it's always made sense because even I remember we. We talked to Mastrop about this. The. The wet area and the basketball court. Always the least profitable.

[Justin Andrews]

Yes.

[Adam Schafer]

Per square footage. It cost them so much. So much. And it doesn't return very much. It was just like an amenity, like, to have. And it's like. And if you look at some of the. One of the turnoffs, if you have been a longtime member of 24, it's been how overpopulated the weight room area is. Like, the. Tell you what, the last memory I have of going to 24 to actually work out I walked out and I walked out because I was there at a prime hours. I walked in the, into the freeway area. I kid you not. This is not an exaggeration. I never in my total career of being in gyms I'd never seen this. Every dumbbell was off the rack. Oh man, I've never seen that. I've never seen a 24. And it, I, I killed me. So like my jaw dropped. I went whoa. Yeah, every, every dumbbell was off the rack. I mean either people were using it or they were on the floor. I went oh my God.

[Justin Andrews]

And I just turned right around.

[Adam Schafer]

I walked out.

[Doug]

Think about two of you're eliminating the basketball court. How much drama you just eliminate, you know, like all the like liability of that.

[Adam Schafer]

Yeah.

[Doug]

And just the fights and constant. That's a constant.

[Adam Schafer]

That's a big space too for, I mean you, you could add freaking tons. Six.

[Justin Andrews]

That's a whole. Another freeway.

[Adam Schafer]

Yeah, yeah. Whole bigger.

[Doug]

I mean but I like basketball court.

[Justin Andrews]

Listen, you manage a gym with a basketball court 100% there's going to be a fight once a week. It's also, I'm sorry, once a month.

[Doug]

Once a month, every day.

[Adam Schafer]

The free people are coming in. That was, I mean I used to have to stop people from letting people in the back door to get them, get them inside the basketball court.

[Justin Andrews]

Now did you guys experience this as well? Because I'm, I, I Grant Regrand open that one.

[Caller 1 (Katie)]

Right.

[Justin Andrews]

And when I had the basketball they warned me so there's gonna be fights. I'm like whatever, we'll break them up. It was the middle aged dudes that would have all the fights.

[Caller 2 (Karen)]

Of course.

[Justin Andrews]

You guys see that too. Yeah, yeah. I expected like kids, you know, like teenagers coming in.

[Doug]

Same thing you see in little league.

[Justin Andrews]

It's a bunch of 40 something year old.

[Adam Schafer]

Yeah, it's all the dad. I lost one of my, I lost one of my best trainers from a fight inside the basketball court. Yeah, yeah.

[Justin Andrews]

Because he broke up a fight.

[Adam Schafer]

He. No he got into a fight with. But it was like he was, he didn't start it. He didn't start a fight. It was like, like you said middle aged dude punking him and stuff like that and threw, swung on him.

[Doug]

Yeah. He's defending himself.

[Justin Andrews]

And then he got fired.

[Adam Schafer]

Yeah, yeah. You know why? Because all how the person who reported it.

[Doug]

Yeah, yeah, yeah, I remember that.

[Adam Schafer]

I also got. This is one of the, the handful of times that I was put on leave and almost fired. So I got so angry because at that time my operations Manager was out of town when she was on leave for like a week. And so the assistant operation manager was put in charge. She had it out for this trainer, she didn't like him and so she stepped in and took control of the situation and she wrote the report up and wrote it up in a way that totally made my trainer look like the antagonist. And I got so angry I went in the office and called her out on it. And I made the mistake of going in the office alone with her.

[Justin Andrews]

Oh, you can't.

[Adam Schafer]

And then she reported me cornering her in the office and like, and then again like they totally exaggerated the situation.

[Justin Andrews]

You're not exactly soft and gentle.

[Adam Schafer]

Yeah,

[Justin Andrews]

I'm sure there was a little ignorance.

[Adam Schafer]

So yeah, I was, I was sent home and almost fired for that one too. So a lot of, a lot of lessons.

[Justin Andrews]

I, I one time, I mean this, not one, there's many times this happened but one time a dude runs out, bloody lip. There's a fight in the basketball. So I used to go, you know, attention trainers, you know, basketball courts. We'd all run in there at the same time. It would always stop everything. You'd see a bunch of jack dudes come in there and it would just, the fight was, but it was always middle aged dudes. That's like, what are you guys doing? Go back to your families.

[Doug]

I have so many memories. Like you remember that movie along came Paulie.

[Caller 2 (Karen)]

Yes.

[Doug]

Where he's covering the basketball court and the guy has his shirt off. He's got like bald head and he's got like just a hairy matted body sweating. I remember having to always cover that guy every time. And it was like they didn't just sweat like drops of sweat, it was like slime.

[Caller 2 (Karen)]

Oh.

[Doug]

You know what I'm saying? Like dude. And it was always shirts off. Immediately he takes his shirt off and

[Justin Andrews]

I'm like, oh God.

[Adam Schafer]

You know, you know that guy knows that that's like part of his strategy.

[Doug]

Such an old man move.

[Adam Schafer]

I had something to ask you. So I, almost every night I, I make tea. Like chamomile tea is like my, my go to move and you know, ever since we've been working with Monacura they say, right?

[Justin Andrews]

Yeah.

[Adam Schafer]

So I use that honey. So that's always the honey now that I put in there because of all the medicinal benefits like that that come with it and I like it tastes really good. And someone DM me because I happened to, I don't know if I talked about it or I showed it on video or something. Like that. And they DM me and said, you know, that it loses its medicinal benefits if I mix it in my tea. Oh, I didn't. Is that true? Do you know that?

[Justin Andrews]

Not really. Yeah. No. So the medicinal. The compound in Manuka honey, which is what Manukora is, and Manukoras is a brand that has the highest amount of this medicinal compound called mgo. So it's. MGO is what you're looking for. Mgo, antibacterial, antifungal, antiviral. This is what you'll. You know, people will use wounds, Right. You can put it on wounds. It heals. This is all data. Okay. It heals wounds. You could use it in your mouth for gingivitis. You eat it, it breaks down biofilms in the gut. So if you have bacterial issues like sibo or whatever, sometimes bacteria create what are called biofilms. So nothing can penetrate them.

[Doug]

Right.

[Justin Andrews]

It protects them, and MGO breaks down biofilms. Anyway, if you put MGO in really, really hot water, boiling water, and leave it in there for a while, it will degrade it. But you'd have to, like, put it in your scalding hot tea, mix it in to leave it in there for like, 15, 20 minutes. So the way to do it would be make your tea, you know, keep it hot, mix it in, and then start drinking it. And you're. You're not losing much of it.

[Adam Schafer]

Okay. Because that's how. So first of all, if you, like, boil it. I don't even. So I don't. So I have a. I have one of those automatic hot water things. Have you ever.

[Justin Andrews]

Yeah. So it squirts out hot water right away.

[Adam Schafer]

Yeah. And it squirts it out at the perfect temperature, so it's before it hits boiling.

[Doug]

Yeah.

[Adam Schafer]

It's right where you can drink it.

[Caller 2 (Karen)]

Yeah.

[Justin Andrews]

Oh, you're good.

[Adam Schafer]

So I use that.

[Sal Destefano]

You're good.

[Adam Schafer]

And then I steep my tea for, I don't know how, five minutes before.

[Justin Andrews]

So wait till it's steeped and then add it after.

[Adam Schafer]

Yeah. And then that's where I add my honey. Okay. So I'm okay. You're totally fine.

[Doug]

Yeah.

[Adam Schafer]

I was like, oh, man, she may feel stupid. I was like, this whole time I'm using.

[Doug]

We got such a nice hack.

[Caller 2 (Karen)]

Yeah.

[Adam Schafer]

Well, good. This good honey that. That I'm, like, wasting if it's. I'm degraded.

[Justin Andrews]

That's the whole point of. You should see, though, the. The studies on Manuka.

[Adam Schafer]

It's crazy.

[Justin Andrews]

On burns.

[Doug]

Yeah.

[Justin Andrews]

On burns. It's wild.

[Doug]

I Wonder too. Like, and I know I used to train this lady that's like a world renowned opera singer and she had like a whole, you know, process before to keep her, you know, vocal cords and everything all nice and ready and, and then she would, you know, do all kinds of stuff with like hot water, lemon and you know, some honey. I wonder if that would, you know, even using the monacora honey would.

[Adam Schafer]

So I, I'll use it too. When I sort of notice I sort of have a little bit of a scratchy throat or that I'll just take a tablespoon of it.

[Justin Andrews]

That's right.

[Doug]

And that's what I do it.

[Adam Schafer]

It's so much thicker and better than regular honey too. Even regular honey. I would, I would do something like that now with it. With my like local honey with this. It's so thick, it coats it. It feels so good right afterwards.

[Justin Andrews]

Yeah. Opera singers, like legit ones, they have, they make a good living.

[Doug]

Yeah.

[Justin Andrews]

That's a really hard skill. It is to do have you guys.

[Doug]

Well, I mean, if you're in Italy. Yeah. And, and I think.

[Justin Andrews]

Well, I, I mean it's a very specific skill.

[Doug]

It's very specific. Yeah. She, she definitely gets a lot of like big, you know, like gigs like in Europe and whatnot.

[Justin Andrews]

But you guys ever.

[Adam Schafer]

Okay, I know, I know composers make a bunch of money, that's for sure.

[Justin Andrews]

Yeah.

[Adam Schafer]

I'm gon one in the end of this year and I like the tickets. I was like, really?

[Caller 1 (Katie)]

Whoa.

[Adam Schafer]

Composers or conductors is not a composer

[Doug]

who does the conductor that writes?

[Justin Andrews]

Conductor is the one at the front with the stick.

[Doug]

Yeah, exactly. And then.

[Adam Schafer]

So what's a composer?

[Sal Destefano]

The guy that writes to music or the person that writes.

[Adam Schafer]

Can't you be both?

[Sal Destefano]

No.

[Adam Schafer]

So, so if a guy. So the guy that I'm gonna go see, I'll.

[Caller 4 (Alyssa)]

I'll.

[Adam Schafer]

I'll share. The next podcast I'll share is like, I have to show these guys he's badass.

[Justin Andrews]

What's making you go to this? That's interesting.

[Adam Schafer]

I like just stuff like that I love. So like I, I listen to all music. I am into talented people.

[Justin Andrews]

Yeah.

[Adam Schafer]

I, I have like such an appreciation. Like, I don't. I'm not very like, you know, people get like, I'm only rock or I'm only country. I'm only this, like, I can pretty much listen, watch. Go. I mean, I went, I went good. I went like what, two weeks ago to go watch a, a play with my wife. Like I'll. Which was a whatchamacallit A musical? Yeah, musical.

[Justin Andrews]

You did?

[Adam Schafer]

Yeah.

[Justin Andrews]

What'd you watch?

[Adam Schafer]

It was the one on Alicia Keys.

[Justin Andrews]

Did you like it?

[Adam Schafer]

Yeah. Oh, yeah.

[Justin Andrews]

You did. Tell us about it.

[Adam Schafer]

Yeah, I went and saw Hell's Kitchen.

[Justin Andrews]

It was good.

[Adam Schafer]

It was based. It was a. It was based off of her. Her whole. I love.

[Justin Andrews]

I love musicals.

[Doug]

Yeah.

[Justin Andrews]

It's very interesting.

[Adam Schafer]

Again, if you are talented in. In your craft. I'm interested. I just. I find watching people like that are at peak. This. And this guy who's a conductor, but I would call him a conductor and a composer because one of the things he does. It's sick. Is live in on stage. He builds a song in front of you. And so. And he. He does it by his ear. And so he has. He has his entire orchestra. And he'll be like, okay, give me. And he coaches him. Give me a C minor. And he'll. No, no, little higher there. Okay, hold that. And then he'll go to the next group and then. And then you get to watch him. And he'll do it. First time ever. It's not like it's. He's rehearsed it or they. They. The people. The orchestra that he's working has never rehearsed any of it. He's literally coaching each instrument up, and then it comes together this. In this.

[Justin Andrews]

That's cool.

[Adam Schafer]

And you get to watch it.

[Justin Andrews]

I'm just like, oh, my God.

[Adam Schafer]

I went down the rabbit hole watching him on YouTube. And he's just unbelievably talented. What's his name? Yeah, I'll find it. I know. I apologize for bringing this up, and I wasn't planning on talking about it,

[Justin Andrews]

but there's this one guy on Instagram, Justin knows him. I don't know what his name is. He's a drummer.

[Doug]

Oh, yeah.

[Justin Andrews]

And he does things with his. With. With. So fast. With. With sticks.

[Doug]

This is gonna piss me off. Yeah.

[Justin Andrews]

What I have. I can't even believe he does half the stuff.

[Doug]

I know. Yeah. I'm.

[Caller 2 (Karen)]

He.

[Justin Andrews]

He'll try to remember his name. He'll use the back of the stick. He'll flip it. You'll use a base.

[Doug]

He'll even put a stick on top, like, balanced over a symbol and just, you know, shake it just enough so. So it'll. It'll, like, hit all these, like, really, like, complicated, wild.

[Justin Andrews]

How people. How talented.

[Adam Schafer]

Jacob Collier.

[Justin Andrews]

Okay.

[Adam Schafer]

So he comes to San Francisco in, I believe, either October, November, when we're going. But I. I mean, I'd never gone to something like this, so I look At Katrina. I'm like. And she's like, well, where do you want to sit? I'm like, I want good seats, so sit close. And then she comes back, she's like, you know how much we're paying to go see that close away?

[Justin Andrews]

Holy.

[Adam Schafer]

I was like, well, I didn't think it would be like that. But, I mean, obviously he's wildly talented,

[Doug]

and I'm sure his name is L. Estepario Siberiano.

[Caller 3 (Bianca)]

Okay.

[Doug]

But yeah, he used to go by a different, like, handle.

[Justin Andrews]

You guys are good.

[Adam Schafer]

YouTube. Jacob Collier. And watch him do this.

[Caller 2 (Karen)]

Okay.

[Adam Schafer]

Like, again, you can. You don't even have to be into this stuff. And you go like that.

[Justin Andrews]

I find it so impressive when people can do stuff like. Like the. The worship leader at our church, Charlie. You met Charlie. He gets his haircut here sometimes. He's come in here a couple times, so he sings and he plays the guitar. And the other day we're at church and he's doing the drums. And I'm like, you play the drums, too? So afterwards, I'm like, what else can you do? He's like, oh, I also play the trumpet. Like, what instruments?

[Doug]

It's like they get bored, you know, like, you get, like, the top tier of, like, an instrument, and then it's like, well, what do I want to learn next? Because you can do the recording of it. And you're like, sometimes you don't want to rely on everybody else to. To create your end result vision.

[Justin Andrews]

And he plays, like, five instruments. I'm like, what do you not play? Like, piano? I know people, like, I know a

[Doug]

lot of people like that.

[Justin Andrews]

That's crazy.

[Adam Schafer]

Yeah, I think. I think I'm into that stuff so much because it's like, I'm so terrible. Like, I have no talent in my bone whatsoever. Like, I can't. It's like, so. It's, like, so far beyond worse for

[Doug]

me because, like, I. I have, like, this much talent. And then, like, I'm around people that have, like, this. This much talent, and you're just like.

[Adam Schafer]

It's. It's crazy because, I mean. And there's a. I guess a part of me, too. I like, you know, neuroscience and neuropsychology. So there's a part of me. It's like, what's going on in that person's brain that is so different than mine that he could do that, that he could just hear and go, no, no, no.

[Doug]

It's wired different.

[Adam Schafer]

Just totally wired different. It has to be operating on a whole different operating system than Mine can fire on because I'm like, I can't. I can't pick any of that up. But then you see it all come together and you're like, whoa, that's so cool.

[Doug]

Yeah.

[Justin Andrews]

All right, I want to mention this before we finish here that we. We just. We had somebody write in today who was a coach from a high school, local high school.

[Caller 1 (Katie)]

Oh, yeah?

[Caller 2 (Karen)]

Yeah.

[Justin Andrews]

And asked us about our workout programs for his students. So he's a coach. He follows our programs, got great results. It's influenced his coaching. And he's like, can you. Is there any way we could offer these programs to my students? These are kids at discounted rates. So here's what we did. And we're just for everybody. If you're a high. If you are a teacher or a coach or administrator, principal, whatever at a high school and you want access, we put together six. We have six maps, programs that we think are appropriate for high school kids. If you want, you can email us at where we email. Admil. Admin.

[Sal Destefano]

Not admin.

[Caller 2 (Karen)]

No.

[Justin Andrews]

Yeah.

[Sal Destefano]

And mindpumpmedia.com a n, n, a n

[Justin Andrews]

n. So, Ann, mindpumpmedia.com write in that you're a teacher, a coach, you know, whatever from a school and you would like to offer your students these programs. We'll give you 80% off of these programs. So it's only for high school students and only if a. Again, a teacher, administrator, coach or whatever writes in and gets it to and qualifies because obviously you have to prove who you are. But just send it to animepumpmedia.com and we'll hook up your students. And this is good because high school kids are working out, they're lifting weights, and they need good programming. And a lot of stuff on social media is really inappropriate for kids. It's just not the right kind of workout. They're going to hurt themselves over train, whatever. This way they have something structured, videos, demos, the whole deal. It's our stuff. We know it's good. So there you go. Element is an electrolyte powder with no artificial sweeteners and no sugar. Most electrolyte powders are full of sugar or they have artificial sweeteners. And here's one thing for sure, they don't have enough sodium. Look, here's the deal. If you benefit from electrolytes, if you need electrolytes, if you need to add them to your regimen so that you have less headaches, less lethargy, better athletic performance, less muscle cramps, just feel better. It's the sodium yes, you need the other stuff as well. The magnesium, potassium. But the sodium makes the biggest difference. Element T has 1000mg per serving. It actually makes a difference. I drink Element every single day before and during my workouts. And I have even more, especially if I'm on a low carb diet. Because when you're a low carb diet, you lose electrolytes. This made a big difference. And there's no calories. It tastes good, so I could drink it all day long without adding calories. Anyway, go check them out. Go to drinklement.com mindpump that link. You'll get a free sample pack of their most popular drink. Mix flavors with any purchase. Back to the show.

[Sal Destefano]

Our first caller is Katie from Maryland.

[Justin Andrews]

Hi Katie.

[Adam Schafer]

How you doing? Katie?

[Doug]

Hello.

[Caller 1 (Katie)]

Hi guys. How are y'?

[Caller 3 (Bianca)]

All?

[Justin Andrews]

Good. How are you doing?

[Caller 1 (Katie)]

Good. Thank you so much for taking my call. So I'll just jump into my question and I'll provide a little background, but feel free to poke and prod and follow up with any questions.

[Justin Andrews]

No worries.

[Caller 1 (Katie)]

Thank you. So my question is what should my programming look like during a high risk pregnancy when I've been advised no heavy lifting or intense activity? So my background is I'm a huge fan and longtime listener. I've been listening since 2017. I feel like we are longtime friends considering I've spent hundreds of hours listening to you guys. The content and programs have changed the way I view fitness, faith and family. I'm forever thankful for stumbling upon this podcast nearly 10 years ago. So I'm a 30 year old female who has been working out consistently since I was about 16. I have followed MEPS programs exclusively for the last six years. Being that my husband and I wanted to prioritize having children with some infertility struggles in the mix, I listened to your advice and took several steps to prepare my body for pregnancy. I was 115 pounds and I put on approximately 20 pounds. Some muscle, some fat in the last two years. I also dialed back my training to MAF's 15 programs plus daily walking to ensure I wasn't overdoing my training. In September 2025, I started IVF. I continued with Maps 15, but with retrievals, transfers and just overall side effects. I will admit that my training was not always consistent. Fast forward to January 2026. I got pregnant because of a history of miscarriages and an IVF pregnancy. I was put in the higher risk category from the start. At six weeks I had a sub chorionic hematoma or SCH and actually experienced bleeding until about nine weeks. At this point I was advised no lifting, no activity. Thankfully that passed and the baby was alright. During that time I was only walking, doing mobility, but no strength training. After that I started to incorporate lifting back in. But between first trimester symptoms and just fear of compromising the pregnancy, it was mostly body weight, sun bands, squatting, no more than the bar. Nothing was intense, nothing structured. At my 20 week appointment I was diagnosed with a pretty severe placenta previa and was told again, no heavy lifting or intense activity. I'm currently 24 weeks pregnant and just feel like I'm spinning my wheels. I haven't done any structured lifting or programs throughout the pregnancy. I want to finish the back half of my pregnancy healthy and prepare for this baby's arrival. I also just enjoy movement in my daily workouts for my mental health. I had pictured myself being the fit pregnant lady, still squatting and deadlifting until day of delivery. But that has not been the case, which is a shame because I've actually felt pretty good throughout the pregnancy despite these complications. Any suggestions on programming or safe exercises I can be doing? I had considered MAP Starter since you guys talk about this post pregnancy, but I'm not sure if this would even be considered too much with my high risk diagnosis.

[Justin Andrews]

Yeah, thanks for calling in Katie and I'm so glad you made it. You're pregnant, this is great and you've gone this far, so that's phenomenal. So let me just encourage you for a second, okay? You have a history of strength training and if you did no strength training, you did none for a year, not even nine months. You did nothing for a year. When you finally get back into it, your body is going to get, you're going to get strong very quick. The muscle memory is a real thing. So I just want to encourage you with that. Don't have a fear because maybe you have a fear of like, oh my God, I'm a lose everything and then what am I going to do afterwards? It'll be okay. It'll totally be okay. My advice to you is to walk.

[Caller 1 (Katie)]

Okay?

[Justin Andrews]

Yeah. I don't want you to do any strength training because of the risk that you're at because of the hematoma and some of the other issues that you had brought up. I think lifting weights as too high of a risk for what is going on right now. I also want to just add that pregnancy is really hard, especially for women who have a history of fitness. Now I don't mean that because it's harder for Them in the sense that they're not fit and their bodies can't handle it. It's harder because you're probably so used to your body doing what you want and knowing what you do, what you can do to change how you move and your strength and your fitness, that suddenly it feels like it's not your body anymore. Suddenly it's like, I can't, like what's going on here. I'm at the mercy of whatever the heck my body wants to do. That's really, really tough. I've worked with a lot of women before, during and after pregnancy who were athletes or really into fitness. And this was always a big struggle for them. It was. And they would always tell me, like, this. That doesn't feel like my body. Like, I don't know what's going on. This is really hard. Who am I? It's like your identity. You have kind of this identity crisis, which I think happens anyway through becoming a parent. But it's especially for people who are used to knowing their bodies, which is one of the pluses of fitness, is you really know your body. You know how to move, you know how to train muscles, you know what to do, how to make yourself stronger. And now you're in this position where you're almost forced and nobody likes to be forced. But again, I'm just going to tell you as a trainer, I don't think you should do any strength training, but I do think you should walk. And I also think you can overdo walking because the risk with someone like you who walking is like, fine, I can't lift weights. I'm going to walk the hell out of myself. And you'll go walking uphill and you'll go on crazy hikes and you're going to try and turn the walks into workouts. So I'm going to just go a little deeper. I don't think you should work out at all. I do think you should move, but none of it should feel like a workout because of the situation that you're in. But again, after you have your baby and you're cleared to exercise, take it easy, don't overdo it. I think Map starter would be a great way to exercise postpartum. And then be very gentle with yourself because your body knows what to do. You've got lots of muscle memory, your body's worked out before, so you'll do a lot better than somebody who has never exercised, that's for sure.

[Adam Schafer]

By the way, you look amazing.

[Justin Andrews]

Yeah, you look.

[Adam Schafer]

You look. Yeah, you look healthy and fit. So you're going to be fine. You're going to do great. Let's go have a healthy baby and then we'll talk about what strength training and everything looks on the other side. You look great, so I wouldn't want you doing anymore. It's all about taking care of that other life and making sure they're healthy. Everything's. Your checkups are great and we'll worry about. You'll get in shape so easy and fast.

[Justin Andrews]

And it's also definitely about baby, but it's also about mom. So if you train your body when it's doesn't when it's not going to respond well to stress, which is probably the situation you're in, you can make it harder for yourself later. So the recovery would be much harder later if you overcame your body and don't judge this whole process like why can't I do this? Or whatever. It's like, this is okay, this is where I'm at. I'm just going to chill. My sister, she had to be in bed for pretty much the entire last trimester of one of her pregnancies. They said you have to stay in bed, which for my sister is like, she's like a, she's a machine. She's always moving, always working, always doing things. It was very difficult. But you know, now she's her kid. Now that the kid I'm talking about now is 10 and she's doing phenomenal. So, yeah, maybe not the answer you wanted from us, but definitely I strongly, strongly believe this, that what we're saying is what you need to do.

[Caller 1 (Katie)]

No, and I appreciate that. And that's largely what I've been doing. Two quick follow up questions. Is there a step count that I should be kind of aiming for? I mean just the usual 8 to 10 or you know, do you have another suggestion with that?

[Adam Schafer]

With you? This is different.

[Justin Andrews]

Yep, I'm gonna.

[Adam Schafer]

It's how you feel.

[Justin Andrews]

Yeah. I'm gonna give you two answers. So I would like you to just to walk, to just to enjoy, pay attention.

[Doug]

Yeah.

[Justin Andrews]

It's not going to be a workout if you start to feel a little tired, like you went too far. Far. What are you averaging now in your steps?

[Caller 1 (Katie)]

About 8,000. But that's a lot of work just because of my job and I'm pretty sedentary. So I mean that's putting in, you know, extra walks with the dogs, extra steps just, you know, around my meal times and whatnot.

[Justin Andrews]

Thank you so much for your honesty. So I'll give you a Number that you can't go above 6,000. That's your math.

[Caller 1 (Katie)]

Okay.

[Justin Andrews]

Like, that's the limit. You're not allowed to go above 6,000.

[Doug]

Yeah.

[Caller 1 (Katie)]

And some days that's all I get anyways, so.

[Justin Andrews]

And that's. That's your. That's your max. That's your speed limit right there.

[Caller 2 (Karen)]

Yeah.

[Justin Andrews]

Okay.

[Caller 1 (Katie)]

All right, I can handle that. And then my other question is just like mobility. You know, I see a lot of, like, I don't say the tiktoks, but you know, pelvic floor therapists talking about just like hip opening exercises and things like that. Is there anything that I could be doing, like stretching wise? Again, not a workout or not overdoing that, but just preparing for labor.

[Justin Andrews]

You have to be careful with stretching when you're pregnant because you're. You're much more flexible. Ligaments. Yeah. Especially sort towards the end. In fact, stretching can cause problems later on with, you know, pelvic floor issues and pain. So no stretching. But if you start to feel pain, then I would suggest you talk to a specialist and then they can give you some movements to help you. So sometimes women will have pain in their pelvis or they'll feel that kind of lightning shooting pain that comes maybe towards the third trimester as things are starting to loosen up. In which case I would refer back to your medical professional, say, okay, what are some things I can do because I'm starting to hurt. But until then, I would like nothing. Don't try to go chase anything with mobility. Just walk. Limit it to 6,000 steps and. Yeah. And enjoy this little break.

[Caller 1 (Katie)]

Okay. Well, it's definitely been a break. You guys have come out with so many programs during this time. I can't wait to try them all once baby's here and everybody's healthy.

[Justin Andrews]

Awesome. I'd love to hear back from you when the baby's.

[Adam Schafer]

Yeah, I would too. Final trimester. We got this.

[Caller 1 (Katie)]

Okay, thank you, guys.

[Justin Andrews]

Thanks, Katie.

[Doug]

All right.

[Justin Andrews]

She's like.

[Sal Destefano]

Oh.

[Adam Schafer]

I mean, she look, she's heading into her third trimester. She looks great. She looks.

[Doug]

She does look great.

[Justin Andrews]

Pregnancy's so hard, man. Could you imagine? I couldn't imagine. Like, like, what's one of my.

[Doug]

It's like releasing control, like you said.

[Justin Andrews]

Totally.

[Doug]

It's so hard because, like, especially for fit people that have that ability to show up.

[Justin Andrews]

Yes.

[Doug]

You know, like their body.

[Justin Andrews]

And then. I hate. Listen, I hate social media for a lot of different reason things. I really hate it for pregnancy because what you end up seeing or women doing CrossFit and marathons and, you know, hey, I had my baby two months ago. I have abs. And so then women look at this and like, what's going on? What's wrong with me? And it's like, that is not. That's just insane.

[Doug]

Nothing to do with you.

[Adam Schafer]

I mean, also add the fact. So remember how she started this? You know, she'd been listening for a long time. She took all the advice on. She intentionally put on, I know, almost

[Justin Andrews]

30 pounds in order to get pregnant.

[Adam Schafer]

In order to get pregnant. Right. And so you imagine coming from 30 pounds lighter fit. You had to put on that body fat so you could get. Have a baby. Then you have a baby, and then you're starting to grow a baby. So then you. So her body in the last year has radically changed for her transformation. Yeah. So she actually's got really. I think she's got good self awareness. She's totally open about. She's. I think she's gonna be good.

[Doug]

Yeah.

[Justin Andrews]

You know, like, even when she asked how many steps she'll rebound, I had. I knew I had to ask her how many she was currently taking because I'm like, I'm gonna. I'm not gonna give you a number. I want to know what you're trying to hit right now.

[Caller 3 (Bianca)]

Yeah.

[Justin Andrews]

And. And let's scale it down.

[Adam Schafer]

I know that sounds so different because we. And this is. I mean, this is what real coaching looks like is like the. That was different advice that we give to a lot of their people. But. But her situation. That is a risk assessment right now.

[Justin Andrews]

I had a woman I trained, and in her first trimester, she couldn't come to her sessions. She would show up, like one out of three appointments because she was so nauseous. Second trimester, she'd show up, we'd do a little exercise. Third trimester, she'd show up and I'd massage her. I'd work on her traps, and then we might do with something, or sometimes it was nothing. And it was just. It was good for her just to show up. And this was an ex athlete, and of course, baby was healthy afterwards. And we got to exercise after, and it was. It was amazing, but it was really challenging for her.

[Sal Destefano]

Our next caller is Karen from the uk.

[Adam Schafer]

How you doing, Karen?

[Caller 2 (Karen)]

Hello. Hi, guys. Thanks for having me back on. Nice to see you again. Yeah.

[Justin Andrews]

If I recall, you were like a performer, right? Like you sang on stage and.

[Caller 2 (Karen)]

That's right. Spot on.

[Caller 1 (Katie)]

Yes.

[Adam Schafer]

Wonderful. Yeah.

[Justin Andrews]

Welcome back. All right, cool.

[Caller 2 (Karen)]

Thank you.

[Justin Andrews]

Let us know what's going on.

[Caller 2 (Karen)]

Right. Okay. I'M just going to read it up here again, otherwise I'll get rapid. Right, okay. So I increased back up to 2,600 like you advised. Because when I'm told to do something and I'm doing it. So I got straight back on it. I went and moved to Mac Strong. Gotta say, by far, all the programs I've done of yours. Love it, absolutely love Mac Strong. So got through phase one fine. Didn't really see anything massively change. It wasn't until I got to about phase two that I started to see things clicking into place a little bit. Like the 8 to 10 rep range started to feel noticeably stronger. My lifts began increasing. I started to feel more confident. I started. I kind of decided just to think, well, sod what everybody else is saying. I'm just going to focus on how I feel, what my strength is like and not worry about anything else. So. So yeah, you know, you know, screw everybody's opinions. Which is quite freeing really. Generally my clothes were fit in about the same. So I was thinking, well, that's what I expected. I have not weighed myself until literally just before speaking to you again. I've not weighed myself at all. So I haven't. And I've got the in body, so I've not been on it at all. So it's been quite freeing really, not to have to do that in a sense. So that's been good. I hit a bit of a setback a couple of weeks into phase two. I got gastric flu, pretty horrendous. And I usually eat through anything. Nothing stops me eating, but I couldn't physically, couldn't eat hardly. So my calorie dropped to about 900 and it was all beige, literally carbs, because I couldn't eat any protein or anything. And I'd try, but it's made me more unwell. So it took me a couple of weeks to get back up again, but I pushed myself back up to 26 again. Had to stop training for a week, didn't think it was right to do anything. And then eased myself back in the following week, going lighter and concentrating on four more than pushing the weight too much. So it took me, I did an extra couple of weeks of phase two because I knew phase three was going to hit a lot harder for me. Even though favorite phase really is the pushing as hard as I can for, you know, less reps. So I thought I was recovering really well and I went into phase three really excited about it. And then I developed sort of like a shoulder issue. It started to hurt. And I was like, oh God, what have I done? So I decided to sort of adjust my training. I sort of took anything out that involved pressing above my head because it, because of the discomfort and just focused more on rows and curls and things which didn't hurt me because I didn't know what else to do about it. And I just maybe focused a bit more on the bottom of my body. So I did get through the whole of strong but I felt like it hindered me slightly and I, I hadn't been able to do it exactly as set out. I just to try to see myself through it as best as possible really because I didn't want to give up on it after how far I've come. My, my improvements and my positives from all of this. My squat went up about eight pounds, bench press up about 22, which is what's really annoying. So I felt like I really, really did well with that one hip thrust up about 33. So you know, I'm doing it all from home. It's quite hard to get up with, you know, when I'm just trying to push it up myself. It's, it's quite hard to push that amount of weight on my own. Sort of like machines or anything I think. But I'm really pleased with that one. And my dead lifts up about 11 pounds as well. So I feel like strength wise I've done really well. I can see some more muscle definition. I can definitely see it in my arms, I can feel it. So that's really good. Weight wise I've popped up a little bit. Muscles about the same, fats up a little bit. But I don't know whether that's because of what's happened in between all of it really. That is pushed me back a little bit. But I'm just really pleased that I didn't track my weight. I stopped tracking my sleep as well because actually found doing that put me more stressed about my sleep. I'm now sleeping really well. My progesterone is continuous. All of that has leveled out massively. So hormonally I'm in a really good place. I just feel like I just, I feel a lot better in my confidence, which is what I was aiming for, is to stop worrying about everything so much. But I just think that I do feel like I'm ready for a car. I, I have got to that sort of point where I feel like I need a break. I don't know if it's the injury. Clothes are really in a struggle. I, I do a Wartime show and I have to wear a war like you army uniform and I've got one that I've had for years and I put it on and I was like, oh Jesus. This is like the skirt is like maybe a bit too short now. I went into a care home and well, okay. I couldn't bend over to put all my cables in because I was a bit worried about giving everybody a heart attack. And one fellow on the way out though said to me, I like this skirt. You said, but next time it needs to be a bit shorter. And I was like, yeah, you gotta love these residents. They've got a great. So it sort of got to the point where I loved this whole process. I've really embraced it and I knew I had to come back and speak to you again. But the body fat has gone up a little bit and I think if you can see my photographs I feel like I'm fuller. I definitely feel stronger but it's not shown in my image body results. But I feel like I need that break just to try and shave off some body fat for a little bit because I'm going into summer and I'm wearing the same two outfits all the time and I just need that break really. I was planning to go to 2:1 from 2:6 with 130 grams of protein, 75 grams of fat and make the rest up with carbs. I was going to. I want to go to muscle mummy 15 because of my studying I'm going to start doing. I've already started doing it. It just allows me more time to. Because the strong takes up quite a lot of my time because it's five days really isn't it? And I love it but it's sort of. I need more time to go to study and I just want to do a cut over the summer. But I do plan then to reverse diet back after the three months back up again and I just wanted your advice on whether you thought that sounded okay and what you would sort of suggest program wise that I go into to reverse back diet because I love strong so that sort of program whether something along those lines would be right for me. But I also want to say thank you because I've obviously I just done my another nutrition exam that I wanted to get my level 5 but after everything I discussed with you I love my singing but I realized that long term I don't want to do it forever. And I then decided to sign up to become a personal trainer. So I feel like it's what's missing because I Advise people day in, day out about their food intake and their nutrition, their health. And I'm telling them what they should be doing. Exercise, exercise wise. But I can't physically do it with them. And that's what I feel is missing. I want to actually be able to help them with that. So, you know, that's what I've decided to do. So now I've started trying to be a pt. That's my next thing. So I just really appreciate your advice on what I've said. Basically, I think that's.

[Justin Andrews]

You did a great job.

[Adam Schafer]

Yeah, I definitely think your embody is a little off. I'm looking at your pictures right now. I mean, you. I've seen muscle. I can only imagine you. You can see that and feel that, right? I mean.

[Caller 2 (Karen)]

Yeah, I can feel it.

[Adam Schafer]

Yeah, yeah, yeah, I can see it. Your back. Your back looks.

[Justin Andrews]

You look way more difficult muscle. And you look smaller.

[Adam Schafer]

Yeah.

[Justin Andrews]

There's one piece.

[Caller 2 (Karen)]

I found it bigger.

[Justin Andrews]

No, no, no, no, no. There's a picture you sent. The one on the left is before. Right? That's the before duck.

[Caller 2 (Karen)]

No, no, that's after.

[Justin Andrews]

Okay, okay, okay. So you did build a little bit of muscle. You might have gained a little. So I think what you're going is perfect with the cut. I think 2,100 calories is absolutely perfect with the cut. No problem. I would like to see you do maps 15 symmetry. Because your shoulder pain.

[Caller 2 (Karen)]

Right. I did wonder if you might say that I've got the actual symmetry program. I just don't have the 15.

[Caller 1 (Katie)]

Yes.

[Caller 2 (Karen)]

I don't know if I can cut it up at all.

[Justin Andrews]

So. Maps 15 symmetry. We actually have a 15 version of symmetry.

[Caller 2 (Karen)]

Ah, right. Okay.

[Justin Andrews]

And I think that'll be good for your shoulder. I think it'll be good.

[Caller 2 (Karen)]

Right.

[Justin Andrews]

Your strength gains are exceptional. It's the 33 pound up on the hip thrust. 11 pound of the deadlift. Like, everything's stronger. I think it's. I think that's phenomenal.

[Adam Schafer]

I also want you to know too, a lot of times what happens. What you just went through too, is the strength happens and then muscle tends to follow.

[Justin Andrews]

Yeah. Muscle.

[Adam Schafer]

So it's not always like this direct correlation of like, oh, I got stronger, therefore I should have this much muscle. I feel like you're just like after getting sick like you did, and then getting back in the rhythm and then the shoulder thing a little bit. I think you're actually in a really nice rhythm now. I understand trying to lean out because of we got work and stuff like that. That's in summer that get that. But in a perfect world, I would probably only give you a break for a couple weeks and then push you right back up because I think. Because I think you're primed to build more muscle. I think you. Yeah, you really are. I think we're heading the right path now.

[Justin Andrews]

Now, the reduction in training volume because 15 symmetry from strong is a reduction of volume is a good place to go with the 500 calorie cut. And symmetry, I think, is going to help your shoulder quite a bit. I think you have the right attitude. Everything you're saying, like spot on. The way you handled getting sick, I think was spot on. And the modifications you did because of the shoulder pain, spot on. I do think now what I will caution you is when you go on the cut, to not weigh yourself so often.

[Caller 2 (Karen)]

No, I'm not going to. I've learned from this.

[Justin Andrews]

Okay, good. I think 2,100 calories with 15 symmetry is. Is totally fine.

[Adam Schafer]

Where, where what? Are you averaging steps right now too?

[Caller 2 (Karen)]

I'm back. So my activity obviously ramped up after, like I said, she originally in January, it gets a bit quiet.

[Caller 4 (Alyssa)]

I'm.

[Caller 2 (Karen)]

I'm around 10 to 12,000 steps a day.

[Adam Schafer]

Okay.

[Justin Andrews]

Oh, you're good.

[Caller 2 (Karen)]

If I gig, I'm 15,000 if I gig because I move around a lot.

[Adam Schafer]

Okay. Okay. No, you're good.

[Justin Andrews]

No, no, you're perfect. Yeah, perfect. Let's go. Go for it. 21 now.

[Caller 2 (Karen)]

That's great.

[Justin Andrews]

If I was your coach, I would probably try and encourage you to do what Adam said, because what he's saying is 100% true. It's almost like clockwork. You get stronger, stronger, stronger muscle. It's almost never stronger muscle. It's almost never at the same time. But nonetheless, there's nothing wrong with going in a cut, especially if you need the break.

[Adam Schafer]

Yeah, you're in a healthy place.

[Justin Andrews]

You're in a healthy place. Maps, 15 symmetries, lower volume, a lot of unilateral work which is going to help your shoulder. I see nothing wrong with doing. Doing that.

[Adam Schafer]

Yep.

[Caller 2 (Karen)]

Oh, that's good. I did because I've done symmetry and I. And I did think, oh, I wonder if they'll say that actually, because I've also got your prime as well. So I did. I started to look through that, see if there's anything to count me with with that.

[Adam Schafer]

There is something. Okay, so what my suggestion to you, before you do any working out, especially upper body stuff, just do that zone one test where you're supposed to put Your arms on the wall.

[Caller 2 (Karen)]

It's the wall.

[Adam Schafer]

Yes.

[Caller 2 (Karen)]

Yes. Just.

[Caller 1 (Katie)]

Yes.

[Adam Schafer]

Do that four or five times before. Before you get into a workout. That'll help set you up in a good place.

[Justin Andrews]

Plus. Yeah. And plus, because of your schedule, I guess you're doing some more. You're gonna be going into a season where you're a little busier. 15. Symmetry is perfect. Yeah.

[Doug]

Yeah.

[Caller 2 (Karen)]

Okay. That's great. That's why. And when I go back into sort of reversing upwards again. What sort of program has you now done?

[Caller 1 (Katie)]

Strong.

[Caller 2 (Karen)]

And I loved it.

[Adam Schafer]

Do it again. Do it again. Because you had.

[Caller 2 (Karen)]

Again. Oh, great. That's good then.

[Adam Schafer]

Yeah. You had two hiccups in there, right? We had. We got. We got sick. We had the shoulder thing. You're gonna come back off Value.

[Justin Andrews]

You could also go muscle mommy. Do you have that program?

[Caller 2 (Karen)]

Okay, I've got that.

[Caller 1 (Katie)]

Yeah.

[Justin Andrews]

Yeah. If you want to do something different, you can go muscle mommy with the reverse.

[Adam Schafer]

She loves strong. Too strong.

[Justin Andrews]

There's nothing wrong with it.

[Adam Schafer]

So it was so.

[Caller 2 (Karen)]

It's so amazing.

[Adam Schafer]

It's so novel, too. Right? So different than anything else. And so. Yeah, you got to experience. Yeah, you got to experience it. You'll run it again. You'll be fine.

[Caller 2 (Karen)]

Yeah. Such a good program, guys. I was getting into it thinking, this is amazing. I felt so great when I got to phase two. I just felt like I was sailing. I was so gutted when I got that gastric flu.

[Justin Andrews]

Yeah.

[Caller 2 (Karen)]

Because it was just. It depressed the hell out of me.

[Adam Schafer]

I'd love to see what it feels like for you to make it all the way through that program. Feeling good, I bet.

[Caller 2 (Karen)]

Yeah.

[Adam Schafer]

I bet you see even more increases and feel great.

[Caller 2 (Karen)]

Oh, that's good. Okay, I've got a plan. Brilliant. Can I just say, as well, like, with going forward, like with studying and everything, I just want to say I listened to an episode of yours, Walking with the Dog, and it really actually did make me cry a little bit. Because you were speaking to a guy called Nikki.

[Justin Andrews]

Yeah.

[Caller 2 (Karen)]

And if you know Nikki. Yeah. And I tell you what, you guys, I know this is a business view as well, but that really was pretty epic, to be honest with you, Because I'm coming from eating sort of background, and that's what I'm trying to do with this. You see, I. I want it to be a business, but number one, I really care about people, and I want to help people wherever I can offer it. I will offer my services for free for people to try and help them if they really need Help something like Nikki. And I just, I just want to say that because it really hit me hard today when I listened to a new chat with that guy and I thought what you offered and everything was exceptional. I just want to say thank you because you really do help people so much and all of your advice, I just use it with my clients and you give so much insight and experience behind. That's why I think you've inspired me to go forward, what I'm trying to do. So, you know, I really appreciate everything you do.

[Justin Andrews]

Thank you so much.

[Caller 2 (Karen)]

Thank you so much for helping me.

[Caller 4 (Alyssa)]

Yeah.

[Justin Andrews]

You're such a lovely. You're such a lovely person.

[Adam Schafer]

Stay in touch.

[Caller 2 (Karen)]

How are you guys? Thank you.

[Adam Schafer]

Stay in touch with us, Karen. Let us know how it goes.

[Caller 2 (Karen)]

Yeah, I will do. Yeah, you take care. Yeah, thank you. Bye.

[Justin Andrews]

What a. What a. What a bubbly. Wonderful.

[Adam Schafer]

She got so much good energy.

[Justin Andrews]

So her getting sick with gastric flu, that's like, like vomiting. Oh, yeah, that's the worst. So no doubt she lost.

[Adam Schafer]

Oh, yeah, yeah. No, she, she lost momentum and progress. She lost some muscle during that time and then hindered by shoulder. That's why I wanted to run it again because I think. And she looked because she loved it. She loved it so much. It is such a unique program too. There's some. I bet you there's movements that she was doing for the first time. So I mean, I bet the second time around. But in a perfect world, okay, if I had her as a client.

[Justin Andrews]

Oh yeah, no, 100%.

[Adam Schafer]

And she asked for a diet break, I would totally respect that. Two weeks, we go down to 21 and then right back up because I think she's primed right now to just 100.

[Justin Andrews]

Yeah, no, you're 100% right. Yeah, no, no, totally. I love to the story of the guy in the care home. Just picture this 89 year old man.

[Adam Schafer]

I know, right?

[Doug]

Creepy old guy.

[Sal Destefano]

Next caller is Bianca from Texas.

[Justin Andrews]

Hi, Bianca.

[Adam Schafer]

How you doing, Bianca?

[Justin Andrews]

Hi, guys.

[Caller 4 (Alyssa)]

I'm so excited to meet y' all. First of all.

[Adam Schafer]

Right on.

[Justin Andrews]

Yeah, how can we help you?

[Caller 4 (Alyssa)]

So my question is I've sort of been on a long fitness journey. I'm sure like most people. Um, my question is, so what do you do when consistency fails you? Because I feel like everyone preaches consistency. And so I was consistent with a plan that a nutritionist had put in place and I lost 36 pounds but eventually I sort of hit a wall and then like a year later and wouldn't go below 199 and then when I started strength training again and being more active, I started like having energy crashes and it sort of stalled me and then I started trying different things and now I'm sort of afraid to be consistent per se, like in the wrong thing. Um, so I don't know if that's the right question, but what do you do when you're consistent but that doesn't quite work out for you?

[Justin Andrews]

That's wonderful.

[Adam Schafer]

Do you have quite follow up question that do you have more challenges with the consistency around the exercise and working out or more challenges with the diet or both?

[Caller 4 (Alyssa)]

I think definitely with the working out because I'm a teacher and my nervous system is sort of burnt out at the end of the day, so. And I love strength training so it is a little hard to be consistent there.

[Adam Schafer]

Good, good. That's okay. So for me the advice looks like setting more realistic goals for yourself. So stuff that you set, small, easy wins, what that might look like for somebody. And this is about, this is all about meeting you where you're at. Okay, so this could be any, it could be you recognize that you really don't even step that much in and you consistently only get about 4,000 steps. And so my goal with you would be something like, hey, let's just make 6,000 steps a day. That's the thing that you always do now, now like that now we'll build training, we'll do other stuff too. But like that's the one thing that we're just going to change that about your life. You never become a person who steps less than 6,000. It's an easy thing. I can go for a walk for 20 minutes every extra day, whatever that is. Right? Maybe that's really easy for you. So maybe it looks like, let's just commit to like a program like grade eight where it's one exercise a day, just one lift. Let's, let's just, let's be a person that just gets that one lift in a day. And so, so find, we need to find a place that it seems very realistic. Like, you know what, I know I could commit to that and then build, build on that versus like I'm on or off, which is so common for people that have been in. It's like, okay, I'm gonna do this thing. I got my nutrition lined up and I've got my meals planned and I got this program that says, you know, this workout three or four times a week for an hour and then it's like you do it good for a week or two, then A stressful week at work happens and then it's just like, then it all falls apart. It's like start baby steps with things that you know you can commit to and you can know you can win and go win at it for at least a month and then we build on it and then build on it like that. That's, that's what I would do with you, Bianca.

[Justin Andrews]

I have a few ideas and assumptions that I'll have to ask more questions, dig a little deeper, but I would do. I want to start by speaking kind of broadly. I want to take like a thousand foot view on, on your question. So first off, consistency is the challenge with everyone. So it's not just you. So when you look at the data, weight loss is not challenging. For example, keeping it off is challenging. Working out is not hard. Continuing to work out is hard. So always consistency. So that's the big thing we need to tackle is what is it that when people do this right, why do they keep doing it? And the easy, simple answer is because they love it. So number one, you need to find a form of exercise or a way to approach this where you enjoy it. Because if you don't enjoy it, then you're going to be, it's going to be a battle of wills, it's going to be a grind. So what you had talked about in the past was I did it, but then I had energy crashes. Well, yeah, of course you're going to stop. You're not liking it, you hate it. So we need to do something that you actually genuinely like and enjoy and look forward to. And what that's going to feel like is it makes me feel better right now. It's something I enjoy doing. I feel better later because I'm doing it. Not it makes me feel terrible, it makes me feel more tired or it takes away my energy for my work the following day. And I feel like I can't perform because all of those are like, for sure you're gonna totally stop now. I do have some questions. So now we'll get back to a close up view of kind of what's going on. You were following a diet from nutritionists and then you started working out and you started energy crashing. My guess, and I'd love some details, is that your calories were way too low.

[Caller 4 (Alyssa)]

They were at 1400.

[Justin Andrews]

Of course you're gonna crash.

[Adam Schafer]

Way too low.

[Justin Andrews]

Of course you're gonna crash.

[Caller 4 (Alyssa)]

Sorry. I do get between 10 and 13,000 steps a day, by the way, just naturally.

[Adam Schafer]

So that's very low.

[Justin Andrews]

You're eating, everybody would cry.

[Adam Schafer]

It's amazing. You weren't crashing just from that and much less the workouts. You slap on workouts on top of that and are you.

[Justin Andrews]

Do you know what you're eating now? Any ideas?

[Caller 4 (Alyssa)]

Yes. So right Now I'm at 1750 calories and then I'm working again with a nutritionist. But I think she believed me now that I'm a little more active than she thought I was and but my protein is set at like 120 right now, so I don't know if that's enough and.

[Justin Andrews]

Okay, and you're. Now tell me a little bit about the workout situation. Is it a home gym? Do you have to go to a gym? What is it? What does that look like?

[Caller 4 (Alyssa)]

So I prefer working out at home because I do have a home gym. So it's just very practical and I'm more likely to work out at home.

[Justin Andrews]

Wonderful. Good.

[Doug]

Great.

[Adam Schafer]

Eight, dude.

[Justin Andrews]

Now tell me about your day.

[Caller 4 (Alyssa)]

I bought the grade eight, by the

[Doug]

way, so I do have it perfect.

[Justin Andrews]

Okay, so now tell me about your day. What does your workday look like? What grade do you teach and what time do you wake up? What does that all look like?

[Caller 4 (Alyssa)]

I teach third grade right now and I come into work at 7am I'm home by about 4, but I come home to prepare dinner and just take care of some things around the house. I am a mom. I have. Well, I have one 13 year old. And then in the evenings, like after dinner I'm pretty energy less. So that's been my struggle. And then it's either I go to sleep earlier and wake up early like at 5am to work out or I figure out how to have energy in the evenings to work out. And honestly that's been like my biggest struggle.

[Justin Andrews]

Okay, so all day long you're working with how old are third year old third graders? What are they?

[Caller 4 (Alyssa)]

8, 7, 8 and 9.

[Justin Andrews]

Okay, so a bunch of 8, 9 year olds and then you got a teenager at home. I have one too, so I know what that's like. And you're eating 1750 calories. So is this a nutritionist you're paying monthly?

[Caller 4 (Alyssa)]

Yes.

[Justin Andrews]

Okay. Can I make a suggestion?

[Caller 4 (Alyssa)]

Sure.

[Justin Andrews]

Okay. Would you like to work with one of our coaches because.

[Caller 3 (Bianca)]

Absolutely.

[Justin Andrews]

Because 1750 calories is also too low.

[Caller 4 (Alyssa)]

Wow.

[Justin Andrews]

Now how do I know that? How do I know that you feel. You feel no energy at the end of the day. Yeah. And working out, you're probably like, oh my God, I got to fit this other thing in. And I Don't have the energy to do it and I'm tired. That tells me your energy is too low.

[Adam Schafer]

You're an active person.

[Justin Andrews]

We need to.

[Adam Schafer]

You're an active person.

[Justin Andrews]

1750 calories would be the lowest that would put you after a reverse diet.

[Caller 3 (Bianca)]

Yeah.

[Doug]

Yeah.

[Caller 4 (Alyssa)]

Wow.

[Caller 2 (Karen)]

Okay.

[Justin Andrews]

We need to build. We need to build you.

[Adam Schafer]

Yeah.

[Justin Andrews]

Into the body that you want. Not cut you into the body. It's already too low.

[Doug]

It's so much better.

[Justin Andrews]

Yeah, it's already too low. So phase one would look like this with one of our coaches. A reverse diet. You're probably going to follow a 15maps.15 or maps grade 8 style program. And here's what we're looking for. How's your energy? How's your strength? How's your mood? You're like, man, I feel good and I'm getting stronger, but I'm not losing any weight. I don't care right now. I want you to feel good and let's get stronger. And we're going to do that for a little while. We're going to do that for a little while. We're going to stay in a season of feel good. I want you to be like Bianca. Energy, amazing, creative. I look forward to my workouts. I got energy for my family. And then when we reverse diet you to a point where like, cool, we got some Runway and you're feeling great. Now let's do a cut.

[Caller 3 (Bianca)]

Yeah.

[Justin Andrews]

And then what the cut's going to feel like is you're losing body fat, but you still feel good. Yeah.

[Adam Schafer]

And you'll be higher calories than what you're at now.

[Justin Andrews]

That's, that's, that's, that'd be awesome.

[Adam Schafer]

That's. That's where we need to go. That's where you need to go.

[Justin Andrews]

That's where you need to go.

[Adam Schafer]

And then two suggestions around, around the workout. And you could take either approach based off of who you are. You know, Sal is the guy who gets up at 5 o' clock in the morning and works, works out before he goes to the gym. I cannot do that. It's just. I mean, I. Of course I can. Right? I'm so.

[Doug]

But I go to bed early.

[Adam Schafer]

Yeah. Just. That's not my. That's not my thing. Now, I also remember when I was having to commute and drive all the way back over to my place over in Marina and I would ha. Like, I get home, it's like 4, 4:30, and it's like right before, get. Right before that. It's getting ready for dinner. Play with My son do my thing. And so what I found I had to do was, like, literally as soon as I pulled up the driveway, I was like, I go do my two. Two exercises. And so my suggestion would be to you, instead of, like, waiting till you kind of get home and you take off before you prep for dinner, before you prep dinner and you kind of wind down and then think you're gonna go in the garage and go get a workout, I'd be like, as soon as I get home, as soon as I get home, I'm gonna just get those two exercises in. If you're doing a max 15, or the one exercise in, if you're doing grade eight, get it done right then and there and then allow yourself to wind down for the night. That would be my suggestion. If you do the later one, if you go earlier like Sal, then just

[Justin Andrews]

like you said, there really is no wrong answer.

[Adam Schafer]

That's right.

[Justin Andrews]

But here's what's gonna happen with a good reverse diet. You'll have energy for either one.

[Caller 3 (Bianca)]

Yep.

[Justin Andrews]

Because right now, what you're probably juggling is I gotta wake up early and I'm gonna be tired or I gotta do it after work and I'm tired. And so how would it feel to have energy in the morning and energy at night? Right now you can do your workout. Now we can build some muscle. Now we can speed up your metabolism. Now we can make your body encourage your body to burn more calories on its own. That sets us up for the cut later on. But I would want you in a season of feel good, of energy, of getting stronger, and then later we'll worry about the cut. Because right now you're not in a position to cut. All you're going to do is fry yourself. You said something that was, like, such an important thing that you said. I feel like my central nervous system is fried. Yes, because you got a lot of stimulus coming at you all the time. Your calories are low and you're actually walking and moving a lot. It's just not enough.

[Adam Schafer]

That's a spot on assessment. It is fried. That's a lot. That's a lot to be taking in, to be moving all day long and then also try and pile on exercise and to. To only be eating that. That's low.

[Justin Andrews]

Yeah. And I gotta tell you, if you work with a coach or nutritionist that you feel like you have to convince that you need to eat more, they're probably not good.

[Caller 4 (Alyssa)]

Wow. Okay. Yeah, that's pretty eye opening. I do feel like one workout and then it's like I'm depleted after. It's not even about being sore. I'm just depleted the next day.

[Adam Schafer]

No, no, no, no.

[Justin Andrews]

You should not feel like that after a workout. You should feel energized.

[Caller 3 (Bianca)]

Yeah.

[Caller 4 (Alyssa)]

Wow.

[Adam Schafer]

And you're lifting weights. And the primary focus when we're lifting weights is to build muscle. Muscle. You will not build muscle on 1700 calories. Moving 10,000 steps and feeling like that there's just. You won't. Also, all you're really doing is moving, and so it's like you're just moving more. All that work that you're putting into the weights is not giving you the return you deserve for it, that we have to feed the body in order for you to build the muscle from it. And so that's the focus, like Sal. So the next, like, six months, I'm thinking we're slowly inching those calories up. We're focused on getting stronger. That's all I. Stronger, feel better, sleep better, more energy. That's all we're thinking about for the next six months. And then we'll go the other way. And then watch. Watch the weight come down and you. And you feel good. Why it's happening.

[Justin Andrews]

And then it's easier to keep off because your metabolism's faster.

[Doug]

You feel good momentum at that point.

[Justin Andrews]

Yeah. Right now it feels like you're hitting a wall, because you are. You're running straight into a wall. So. And by the way, what our coaches will also do is because they're also trained with exercise, not just nutrition, is you'll be able to take maps, you know, 15 maps, grade 8, and they'll turn it into maps, Bianca. So it's going to be very individualized for you.

[Caller 4 (Alyssa)]

Yeah, yeah, that'd be awesome.

[Caller 3 (Bianca)]

Okay.

[Justin Andrews]

Okay. I'm going to have somebody reach out to you, and we're probably looking at six to nine months of a process to get us all the way through.

[Caller 4 (Alyssa)]

Yeah, that sounds great. Anything that will help me feel better is great.

[Justin Andrews]

You got it. You got it. Thanks, Bianca. Right.

[Caller 4 (Alyssa)]

All right. Thank you, guys. Bye.

[Justin Andrews]

Bye.

[Adam Schafer]

I can't believe. Record the nutritionist put her on that low calories.

[Justin Andrews]

Nutritionist.

[Adam Schafer]

14.

[Doug]

Yeah.

[Adam Schafer]

A nutritionist, though. 1400.

[Justin Andrews]

Nutritionists will go as low as.

[Doug]

Look completely different.

[Justin Andrews]

They'll go as low as 1200. Yeah, that's the. That's their guideline. Here's what it is. Hi. I want to lose weight. Okay, cool. We'll cut your calories.

[Doug]

That's the things. Cut calories.

[Justin Andrews]

We'll cut your calories and the person's like, I don't feel energy. I don't.

[Adam Schafer]

And even if I'm telling you I'm going to be strength training.

[Justin Andrews]

Yep, yep.

[Doug]

Wow.

[Justin Andrews]

Yep. Oh, but I don't feel good. I have no energy. I've fried or whatever.

[Caller 3 (Bianca)]

Wow.

[Justin Andrews]

Yeah. Okay, we'll go up to go up 200. Yeah. No, no, it's too low, dude. It's too low. Of course you feel like. Here's the deal. If you're in a cut and you, and you can't do your day and

[Doug]

you can't do a sitting functioning properly,

[Justin Andrews]

you're not eating enough or you have a nutrient deficiency. It's one of the.

[Doug]

You're not recovering.

[Adam Schafer]

Yeah, no, she, she's moving like crazy. She's trying to work out. She's a high stress dog with kids all day long. Has a kid she has to come home to. She's not tiny and petite either. Her body type needs more calories than what it's at. The combination of all that way under eating for where she's at. No wonder she feels like she can't be consistent.

[Sal Destefano]

Our next caller is Alyssa from Michigan.

[Justin Andrews]

Hi, Alyssa.

[Adam Schafer]

How you doing? Alyssa, how you doing?

[Caller 3 (Bianca)]

Hello.

[Justin Andrews]

Good to see you again.

[Adam Schafer]

Welcome back.

[Caller 2 (Karen)]

Yeah. Oh, you remember.

[Justin Andrews]

Yeah, I remember. You were like the machine. You worked out all the time, cut your calories. We kind of reverse dieted you. Right? Cut down on some of the exercise and stuff. Stuff.

[Caller 3 (Bianca)]

Yes. Yeah. So I'll read the email I sent in April. So in our prior call, you guys suggested I cut back my training as well up my calories in order to regain my period. Since that call, I did exactly that. Following Mass 15, which you gave me thankfully, and focusing on walking 10,000 steps a day, no running. About a week or two after our call, I did have a doctor's appointment regarding my period. They agreed that my period loss is most likely due to mental and physical stress. However, worried that at that point it had been over four months since my last period. They were adamant that I go back on birth control since it had already proven to work for me. As you know, I was not. Still am not the biggest fan of it, but I put my feelings aside and have had one normal period since then. About to have my second one in like five days maybe. Thanks. My first call with you, I felt incredibly better. Lowering my training and eating more. I have gained about five pounds and focused on my strength in the gym. I'm hoping the birth control is a temporary fix and after some more time taking the right steps, I Will naturally have periods again. I do have a question, though. Will I ever be able to get back to what I was doing previously, running about 25 miles a week and training in the gym three to four times a week since my period is taken care of?

[Justin Andrews]

Yeah.

[Adam Schafer]

So remind me, remind me of the desired outcome of the running 25 miles a week. Are you training for something or you just like to run for 25 miles?

[Caller 3 (Bianca)]

It just felt good. It was fun for me. So.

[Justin Andrews]

So a couple things.

[Adam Schafer]

Can we dive into that a little bit?

[Justin Andrews]

Yeah, there's.

[Adam Schafer]

I.

[Justin Andrews]

There's very.

[Caller 2 (Karen)]

Let's.

[Justin Andrews]

I'm going to make it a general question. Can anybody run 25 miles a week and lift weights three days a week, long term and be okay with that and feel good with that and not get burnt out? No, not really. That's a lot. Yeah, that's a lot. Could you do it for like a season, like you're training for something? Perhaps. Could you always do that? Probably not. Unless you were like, that was your life. Like, you slept, you took naps. All you did was eat and train and relax in between workouts. And that's just super unreasonable responsibilities. Yeah.

[Adam Schafer]

I also want to dive into. I feel good. No, you don't. You mean temporary. In the moment when you finish the run and you get the cortisol spike and I just completed that big run. Like, Like. Is that what you mean? Because all the other. The rest of your day, you don't feel good, you don't feel better, you don't have a normal period. It's not. So when we, when we train a client, one of the first things that we have to do is deconstruct that and help them attach. Like what? Working out properly, feeding their body properly, what it results in. It connect the dots so many times. With a client like you, I'd have to, like, okay, now that we're female, I'd be like, hey, how do you feel? And you'd be like, oh, I. I feel all right. I feel better. I'm like, well, how you see them? You're like, oh, well, I. I am sleeping better. And I'm like, well, how's your energy throughout work? Well, yeah, actually, I do have good energy throughout the work and I do feel strong. I said, and so we have to, like, help you connect the dots to when you take care of your body, all these other markers that make you feel good. But what happens is a lot of times we're addicted to this one thing, this cortisol spike or this feeling of completion or what some people, it's punishing themselves for an hour, whatever it is, but they've attached that. I feel really good with that. It's like, do you really, though? In that moment you might. But in the other 23 hours a day, your body does not feel good, but you're not. You're so disconnected from all those other things, and you're focused on that one thing. And so I have to help my client reconnect to all the other things that makes them feel good when they take care of themselves.

[Justin Andrews]

What you're describing with three, four days a week of strength training plus 25 miles a week would be elite athlete. This is a professional. This is all they do. And it's for a season. So I've trained people like this, and they did not do this all the time. It was like for a block of time, and then there was a recovery period and it was very dedicated.

[Doug]

Yeah.

[Justin Andrews]

It was a sport and everything was perfect. And even then, the strength Training was not three to four days a week.

[Caller 2 (Karen)]

Yeah.

[Justin Andrews]

With 25 miles of running, it was one day a week of strength training with the people that I. That I worked with. But. Okay, remind me of what you do besides working out and all that stuff. Were you in school? Like, what are you doing in life? What's going on?

[Caller 3 (Bianca)]

Yeah, so I'm an intern. Like, right now, I'm at my job three days a week, eight hours. It's a desk job. I just sit. But every morning on these days, three days a week, I wake up and walk on the treadmill. 30 minutes. I used to run.

[Justin Andrews]

So are you? Yeah. No, you're doing great.

[Caller 3 (Bianca)]

I'm in school as well, studying construction. My other two days. I really just, you know, do whatever I want. Try to see my friends good on walks.

[Justin Andrews]

Alyssa, would your friends and family say that you're an overachiever?

[Caller 1 (Katie)]

Maybe.

[Caller 3 (Bianca)]

In terms of exercise, yeah.

[Justin Andrews]

So you might just like the feeling of accomplishment and the fact that I could do hard things, which I totally get. But. Yeah, that's a lot, hon. Long term, what running and strength training looks like for most people is if you want to run a lot, let's say 15 miles a week, then strength training is about one day a week. If you want to combine the two, it could be 20 miles one week, then the next week it's just strength training. So you alternate something like that. Something like that with good nutrition. Okay.

[Caller 3 (Bianca)]

Yeah, I've heard you talk about that flipping mine off.

[Justin Andrews]

Exactly. And then as far as the birth control is concerned, I would talk to Your doctor or find a hormone specialist and say, look, my goal is to not have to take this. What do I need to do? What can we do? And I'm okay with giving it some time because I agree with you. I think four months without a period. I mean, I've worked with clients who didn't have a period for two years,

[Adam Schafer]

three years, four years.

[Justin Andrews]

So it takes a little time. I mean, I had one, I remember I had one client, she didn't have a period for years. We did the reverse diet, the whole deal. And I think she got her period, it was like six, seven months later. And then she ended up getting pregnant. So it could take a little while, especially if you were on it for so long. So you definitely work with them. And I'm hopeful for that. Especially because you're young, but with exercise, I mean, you can ramp it up. But 25 miles a week with three to four days a week, like that's not gonna, that's never gonna be a regular thing. That just doesn't happen. Sorry.

[Caller 3 (Bianca)]

Yeah, no, I understand.

[Justin Andrews]

Does that make you sad?

[Adam Schafer]

Yeah, a little bit.

[Caller 3 (Bianca)]

I don't know. I did feel like I could take over the world when I was doing all of this.

[Justin Andrews]

Yeah. Until your body.

[Caller 3 (Bianca)]

Something to do.

[Justin Andrews]

Until your body gave you the middle finger. Finger. Can you do what if you did running one week and strength training the other week, would that be.

[Caller 3 (Bianca)]

Yeah, I've never done that. I would like. I mean, yeah, I could try it if you list.

[Justin Andrews]

Like, it's a great approach. It's a really great approach for people who like both.

[Doug]

Yeah.

[Justin Andrews]

So I've already had a few people now call in and explain their experience doing that. And they've gotten better at the running and the strength training.

[Doug]

Yeah, by doing both, he's stronger, more resilient, you get recovery. You know, it's. It's just a better approach, you know, a long term for that.

[Justin Andrews]

Yeah, you could even try that now, I think if you're bumping your calories.

[Adam Schafer]

Where our calories at again? Where are we at right now?

[Caller 3 (Bianca)]

Well, previously in our first call, I was probably like 1900, 2100. Now I'm probably eating like 2800 sometimes. I mean, I still have days where I eat probably 4,000 calories. Like, I just, I don't know, my mom will make pasta or something.

[Justin Andrews]

If you want to try, if you want to try running in strengths for training, you could slowly ramp up your running, but it would be every other week, so it'd be running one week. So when you do your Workout, it's a run. And then the next week it would be strength training. Can we see how you feel?

[Adam Schafer]

Can we back up though and just kind of celebrate some of the really positive stuff that's happened right now? 60 days you've gone from like 1900 20, 100 calories to 2, 800 plus calories you only put 5 pounds on. We reduced the volume of training, strength training, and reduced your running. And that's crazy.

[Justin Andrews]

Yeah.

[Adam Schafer]

Do you feel strong? Do you feel stronger in your lifts?

[Caller 2 (Karen)]

Yeah, my.

[Caller 3 (Bianca)]

So like, what, maybe months ago, when I was running a lot and everything, I was like, I, I had been able to bench press. I think my one rep maps, one rep max was 165 for one. And then I was, was able to do 135 for two. Like my, the running totally decreased that. And now I can do 135 for six or three sets of six.

[Doug]

Wow.

[Justin Andrews]

So that's really strong, Alyssa.

[Adam Schafer]

Yes.

[Justin Andrews]

You know, that's a really strong.

[Adam Schafer]

Yeah, you, you are strong. You are doing great. Five pounds on the scale. 60 days, reducing all that volume and intensity and increasing those. Like, you are on a perfect path right now. Yeah, I, I don't want to, I don't want to mess with. And honestly, the big gauge for me would be like, let's just continue down this path and let's focus on getting off the birth control because I think that's in your future. I think feeding yourself like this training at this volume the way you are. Just let's get strong.

[Caller 3 (Bianca)]

Yeah.

[Adam Schafer]

And, and keep doing what you're doing right now.

[Doug]

If we could tip you into the strong side of things a little bit more, you know, eventually, you know, it's going to benefit your body a lot more. I don't know if that's interest. Yeah. Like some kind of like strong pursuit as I know. Like, you know, it's an accomplishment thing that's kind of driving you with this, this running. You know, if you could kind of redirect that a bit for a while.

[Adam Schafer]

15 strong or 15 power lift.

[Justin Andrews]

Have you ever done a.

[Doug]

Have you ever tried to be awesome?

[Justin Andrews]

You ever tried powerlifting style training?

[Caller 3 (Bianca)]

No, I have. My brother actually did powerlifting. He's in high school. And so that was like my first time even seeing it, but, well, just cool. I would, I think I'd enjoy it.

[Adam Schafer]

You would be really good at it.

[Justin Andrews]

I bet you can be competitive. Just so you know, a female who could bench press 135 for 6 is exceptionally strong.

[Adam Schafer]

A female that can bench 135 for 1 is really strong.

[Caller 3 (Bianca)]

Yeah.

[Adam Schafer]

So you're strong, and you have a lot of potential then.

[Doug]

Got a whole new flex there for

[Adam Schafer]

sure, waiting for you.

[Justin Andrews]

You want to try that?

[Caller 3 (Bianca)]

I mean, I. I have thought about competing. I mean, I don't know much about it, but I always think if I'm gonna compete, like, I want to win.

[Adam Schafer]

Yeah. Well, and I would love.

[Doug]

And we would.

[Adam Schafer]

We would all love to compete in that. That would be. That would serve you and your body.

[Doug]

Your body would do a lot better with that.

[Adam Schafer]

Let's do. Let's do 15 power left. I have Doug send it over to you, and then stay on this course. And I'd love to hear back from you again. I think you're doing.

[Caller 3 (Bianca)]

I think you're doing competing.

[Adam Schafer]

That would be right.

[Caller 1 (Katie)]

Sure.

[Adam Schafer]

That would be right.

[Justin Andrews]

I think you'd win.

[Adam Schafer]

Yeah. I want to. I want to hear you. I want to hear your numbers after you go through 15 power lift. I just want to hear where you're at.

[Justin Andrews]

You want to get back on in a few months?

[Caller 3 (Bianca)]

Sure. Thank you. For this challenge. It's not like running focus.

[Adam Schafer]

Totally. Let's go. Let's go.

[Doug]

Great change.

[Adam Schafer]

15. 15 power lift. And let's see those lifts. I want to. I want to. I want to check back in with you.

[Caller 3 (Bianca)]

Oh, man. Okay. Thank you. This is so exciting. I really have to thank you guys. You've changed my whole body and, like, my brain. I. I really thank you.

[Adam Schafer]

You're doing great.

[Justin Andrews]

Got it.

[Adam Schafer]

You're doing great.

[Justin Andrews]

Awesome.

[Adam Schafer]

Yeah. I can't wait to check back in with you.

[Doug]

Making a lot of progress, for sure.

[Caller 3 (Bianca)]

Thank you. You give great advice to me, so.

[Justin Andrews]

Oh, thank you.

[Adam Schafer]

All right, Alyssa, we'll see you soon.

[Justin Andrews]

See you soon.

[Adam Schafer]

All right.

[Caller 3 (Bianca)]

Thank you so much.

[Doug]

All right.

[Justin Andrews]

Good job, Justin. Justin nailed it. He. He sensed the competitive. That's what she likes.

[Doug]

She's got the spirit, and as soon

[Justin Andrews]

as we told her, you know, pushed her in a competitive direction that was better. Her face lit up. Like, really good job picking that up. Yeah, yeah.

[Adam Schafer]

No, that. She's gonna do great.

[Justin Andrews]

I'll tell you what's frustrating. That she's young, and after four months of no period, doctors like birth control.

[Adam Schafer]

Yeah. Why?

[Doug]

I know.

[Justin Andrews]

Especially since you got to give it time.

[Adam Schafer]

Especially since they recognize that it was a stress thing, undereating type of deal, and then we've got her eating more.

[Justin Andrews]

I don't understand it. There may be more stuff that we don't know. So I want to be very careful, but if this is all of the information if it really was that the doctors, like, it was stress and over training and they're like, but, you know, four months without a period, let's throw in birth control. Like, I don't know if that's a good idea.

[Adam Schafer]

No, no, no, dude, not. It sucks too, because I bet you she's. She was right around the corner from that coming back.

[Justin Andrews]

Dude, it could take a while.

[Adam Schafer]

Yeah.

[Justin Andrews]

Look, if you like the show, come find us on Instagram. It's mindpumpmedia.

[Sal Destefano]

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 [e-mail] the RGB Super Bundle includes maps, Anabolic maps, performance and Maps aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout blueprints and over 200 videos. The RGB Super Bundle is like having Sal, Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle has a full 30 day money back guarantee and you can get it now. Plus other valuable free [e-mail]. 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.