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Mind Pump: Raw Fitness Truth

MindPump exposes the RAW TRUTH about health, fitness, nutrition and more... Hosts Sal Di Stefano, Adam Schafer & Justin Andrews pull back the curtain on the mythology, snake oil and pseudo-science that pervades the fitness industry and present science-backed solutions that result in increased muscular development and performance while simultaneously emphasizing health. No fitness institution or fitness "truth" is safe from their quick wit and over 40 years of combined experience in the fitness industry. Produced by Doug Egge. Find Mind Pump and the Mind Pump hosts on Instragram @mindpumpmedia, @mindpumpsal, @mindpumpadam, @mindpumpjustin & @mindpumpdoug and at mindpumppodcast.com. Get expertly programmed Mind Pump training protocols at mapsfitnessproducts.com
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Mind Pump: Raw Fitness Truth
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Now displaying: April, 2024
Apr 29, 2024
  • The most challenging calls he has received. (1:24)

  • The shift in divorce statistics. (6:29)

  • Why men need work, family, and a higher purpose. (9:59)

  • You can’t do anything hard based on feel. (15:43)

  • The new rules for a successful marriage. (17:55)

  • The power in celebrating wins and being accountable. (20:04)

  • Lessons in communicating with the opposite sex. (26:41)

  • Vulnerability is an act of courage. (35:51)

  • Do people have a distorted view of divorce? (37:53)

  • Love is a choice. (40:30)

  • The importance of having a set of family values. (42:46)

  • The value of having good friends outside your marriage. (48:58)

  • Practices of successful families. (50:14)

  • Is it necessary for your partner to have things in common with you? (51:43)

  • How to navigate social media with your kids as a parent. (53:00)

  • The impact of pornography on the younger generation and society. (1:07:29)

  • Small practices that go a long way in a successful marriage. (1:11:49)

Related Links/Products Mentioned

Featured Guest/People Mentioned

 

Apr 27, 2024

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom.

  • Mind Pump Fit Tip: ADD, don’t subtract, to your diet to lose weight. (1:45)

  • Once a child of God, always a child of God. (11:07)

  • Cautioning the audience on the impact of GLP-1s. (17:00)

  • If you want to sleep hard, take Lunar. (40:35)

  • Daddy’s little girl. (42:20)

  • Boys and digging holes. (45:05)

  • When your card collection pays off. (47:36)

  • Mind Pump Recommends, Joe Montana: Cool Under Pressure on Peacock. (52:39)

  • Stay consistent with Entera for continued results. (54:24)

  • Odd proposal locations and chasing virality. (56:31)

  • Shout out to Mind Pump Live! (1:02:24)

  • #ListenerLive question #1 - How should I approach diet and exercise when coming off GLP-1 agonists? (1:04:02)

  • #ListenerLive question #2 - Should I be adding back the calories that I burn through exercise into my base calories? (1:24:40)

  • #ListenerLive question #3 – How do you know if you have a healthy body type? (1:32:52)

  • #ListenerLive question #4 - Being someone who has had years of imbalance on my right side compared to my left, is it a good plan to incorporate Symmetry between each new program? (1:43:25)

Related Links/Products Mentioned

People Mentioned

Apr 26, 2024

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions from the Sunday @mindpumpmedia Quah post.

  • Mind Pump Fit Tip: Both the present you and the future you benefit from when you sacrifice the RIGHT why. (1:52)

  • Why Mind Pump’s steers from before & after’s. (19:30)

  • Proud leader moments. (23:33)

  • Kids say the darndest things. (34:03)

  • Organifi products FLY off the shelves! (35:50)

  • Gummies vs. pills. (37:06)

  • Shout out to the Mind Pump Newsletter! (43:17)

  • Try Brain.fm, MIND BLOWN! (45:22)

  • The difference between nerve and muscle pain. (48:32)

  • See Mind Pump, LIVE in Las Vegas! (52:54)

  • #Quah question #1 - Is just weightlifting 3x a week good enough for overall health and longevity? Also, does weightlifting affect your cardiovascular health in any way? (57:59)

  • #Quah question #2 - Where do you classify lunges? They aren't in the big 5 but I'd love some insight into the value of them and their variations. (1:02:07)

  • #Quah question #3 - Why is the body so stubborn to respond to a calorie deficit after a long reverse diet? (1:06:21)

  • #Quah question #4 - What direction or challenges is Mind Pump going or facing as a company? (1:10:16)

Related Links/Products Mentioned

People Mentioned

 

Apr 25, 2024
  • How the hips are the center of ALL your power. (2:42)

  • Five reasons WHY your butt won’t grow and HOW to make it grow.

  • #1 - Not Training Frequently: Train your butt three days a week. (7:58)

  • #2 - Doing the Wrong Exercises: Do squats, hip thrusts, and deadlifts. (15:15)

  • #3 - Sleep 9 hours. (19:12)

  • #4 - Change the reps. (21:51)

  • #5 - Eat more (Eat high protein). (25:40)

Related Links/Products Mentioned

 

Apr 24, 2024

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Email live@mindpumpmedia.com if you want to be considered to ask your question on the show.

  • Mind Pump Fit Tip: Work on sleep. It will make everything else better. (2:17)

  • Signs we are having sex tonight. (15:16)

  • Sal’s a terrible patient. (18:38)

  • Getting your first pimple. (20:42)

  • Bad food diets and the worst fast food. (23:19)

  • At what point will the GLP-1s be used to save money? (29:33)

  • When are they going to stop comparing us to apes? (33:27)

  • The value of sports. (35:23)

  • A test of patience. (41:35)

  • The biggest advocate for Ned. (44:01)

  • The appeal of Dubai. (45:25)

  • NBA players are a different breed. (49:04)

  • Shout out to Mind Pump Live! (54:17)

  • #ListenerLive question #1 - How should I go about reversing out of the prep phase after the show? (59:37)

  • #ListenerLive question #2 - What should I do to build my glutes? (1:14:46)

  • #ListenerLive question #3 - How much does MAPS Oldtime Strength correlate with the strongman sport? (1:28:57)

Related Links/Products Mentioned

People Mentioned

 

Apr 22, 2024
  • The power of the scale. (1:25)

  • Why it’s irrelevant. (6:02)

  • Four reasons why you should THROW AWAY your scale!

  • #1 - It doesn’t measure body composition. (11:49)

  • #2 - It takes our focus off other metrics. (14:31)

  • #3 - It can mess with our heads. (21:46)

  • #4 - Weight can fluctuate from day to day. (26:48)

Related Links/Products Mentioned

 

Apr 20, 2024

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Email live@mindpumpmedia.com if you want to be considered to ask your question on the show.

  • Mind Pump Fit Tip: If you have a body part that seems to be lagging, don’t go heavier, go LIGHTER. (1:35)

  • Connecting and disconnecting. (11:07)

  • Understanding what is developmentally appropriate. (17:49)

  • Owning up as a parent. (25:04)

  • The favorite host results are in! (29:49)

  • The best immune-boosting supplements for kids. (30:23)

  • Eggs are NOT bad for you. (33:13)

  • GLP-1 agonists’ impact on society and Adam. (35:56)

  • Shout out to Mind Pump’s FREE 3-Day Trainer Seminar. (50:39)

  • #ListenerLive question #1 - How can I increase my muscle mass and gain strength in that short time frame? (51:51)

  • #ListenerLive question #2 - Should I or should I not do the trigger sessions if I’m doing MAPS Anabolic Advanced? (1:00:45)

  • #ListenerLive question #3 - How do I choose which parts of a demanding program like Performance I include with my client? (1:04:04)

  • #ListenerLive question #4 - My curiosity is training clients with implants and post-explant surgery. Are there certain exercises and sets and reps you would encourage, and any to avoid?  Also, I am having breast explant surgery. Any suggestions on the best approach to ease back into training chest post-surgery? (1:16:01)

Related Links/Products Mentioned

Apr 19, 2024
  • Mind Pump Fit Tip: MANAGE your algorithms. (1:41)

  • Shout out to Dr. John Delony. (14:29)

  • Sal’s vasectomy experience. (16:49)

  • Why Sal is dropping the ‘wife beater’ when working out. (24:00)

  • Adam’s latest Tirzepetide challenge. (26:12)

  • The homelessness epidemic in California. (39:51)

  • The state of the economy. (43:54)

  • Conspiracy theory corner with Mind Pump. (49:42)

  • #Quah question #1 - As a 48-year-old male I’m having a tough time with increasing the overhead press. What would you recommend as a “Z” press progression? (58:43)

  • #Quah question #2 - Is 30G of protein powder the same as 30G of animal-sourced protein? What are the differences in terms of how much we absorb? (1:02:50)

  • #Quah question #3 - How does the body actually lose or burn fat? Do you sweat it out, breathe it out or is it something else? (1:07:29)

  • #Quah question #4 - I made tremendous strength gains through Anabolic. I put 50 lbs. on my squat and 130 lbs. on my deadlift. I’ve done this w/o straps or a belt. At what point should someone start using wrist straps or weight belts? (1:11:52)

Related Links/Products Mentioned

People Mentioned

Apr 18, 2024
  • Why they started the Fitness Business Mentorship. (1:26)

  • How did they meet? (3:22)

  • Getting close through the shared suffering of training Gary Vaynerchuk. (5:39)

  • The inspiration behind how their podcast was born. (22:03)

  • The needs they wanted to fill in the fitness space. (26:02)

  • Do you want to be a coach or a CEO? (33:14)

  • Online vs. in-person coach. (34:38)

  • The characteristics of coaches who have built a good/sustainable career. (39:07)

  • How social media can feed your insecurities and narcissism. (46:35)

  • Are we getting better or worse as a society due to access to information? (48:39)

  • Be great at one. (52:45)

  • Realistic expectations for new coaches or trainers starting their business. (54:50)

  • Explaining the process of the Fitness Business Mentorship. (1:00:30)

  • How GLP-1 agonist peptides, like Semaglutide and Tirzepetide, will impact the fitness & health space. (1:07:39)

  • The value of having a mentor who has been there and done it. (1:30:05)

  • Creating impact. (1:31:44)

  • What would they do differently if starting over? (1:34:35)

  • The keys to building a tight community? (1:42:50)

  • The advantage of time. (1:48:14)

Related Links/Products Mentioned

Featured Guest(s)/People Mentioned

Apr 17, 2024

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Email live@mindpumpmedia.com if you want to be considered to ask your question on the show.

  • Mind Pump Fit Tip: The value of the workout is NOT about the calorie burn. It’s about the adaptation. (2:22)

  • Mind Pump Live is BACK! (11:05)

  • Doug is a funny bear. (13:16)

  • Having self-awareness and focusing on what you’re good at. (18:45)

  • Caldera works for ALL skin types. (23:40)

  • Acquired savant syndrome. (26:55)

  • How people get misled by articles about economics. (33:31)

  • The misconception that money equals happiness. (35:38)

  • Conspiracies, another way to divide us? (42:00)

  • When the party vibes get weird. (49:25)

  • Joy Mode is the BEST pre-workout for pumps. (54:42)

  • Shout out to the Mind Pump Newsletter! (57:31)

  • #ListenerLive question #1 - At what point do personal athletic pursuits become complicated and demanding enough that it becomes worth it to hire a trainer? (59:03)

  • #ListenerLive question #2 - I'm keen on leaning out even more, aiming to lose another 15-25 lbs., but I'm stuck on how to do it without risking setbacks or losing my progress. Any tips or guidance? (1:14:53)

  • #ListenerLive question #3 - How can I approach people on the gym floor and start talking to them to try and sell them personal training packages? Are there any strategies or tips you guys have used that you found successful? (1:24:16)

  • #ListenerLive question #4 - What is the best workout program during the rest of pregnancy? (1:35:54)

Related Links/Products Mentioned

  • Ask a question to Mind Pump, live! Email: live@mindpumpmedia.com

  • Visit Caldera Lab for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout for 20% off your first order of their best products **

  • Visit Joy Mode for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout for 20% off your first order**

People Mentioned

Apr 15, 2024
  • Even ‘good’ workouts can be bad if used by the wrong person. (1:22)

  • Defining a ‘good’ workout. (3:00)

  • Five Signs You’re Doing the Wrong Workout.

  • #1 - You aren’t getting stronger or progressing in PERFORMANCE. (7:45)

  • #2 - You feel worse after the workout and/or generally. (11:35)

  • #3 - Joint pain. (17:01)

  • #4 - Overemphasis on intensity. (23:38)

  • #5 - Poor sleep. (28:21)

Related Links/Products Mentioned

People Mentioned

Apr 13, 2024

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Email live@mindpumpmedia.com if you want to be considered to ask your question on the show.

  • Mind Pump Fit Tip: If you want to move in a direction where your life changes, having a mentor or a guide is your best bet. (1:45)

  • Kids say the darndest things. (13:04)

  • Sal’s devastating night of sleep. (14:22)

  • BPC-157's healing ability. (21:38)

  • GLP1’s use for impulsive behavior and another Adam Tirzepetide update. (24:12)

  • Beware of studies. (37:12)

  • Preventable measures to ward off a cold. (40:49)

  • For every one idiot, there is a sea of good stories. (45:08)

  • Celebrity gossip and conspiracies. (49:45)

  • #ListenerLive question #1 - Any advice on natural testosterone enhancers and when to seek out medical intervention? (1:03:17)

  • #ListenerLive question #2 - What is the best approach to becoming a true hybrid athlete? (1:15:39)

  • #ListenerLive question #3 - Would having an outside source (in this case, the EMS suit) make muscles contract illicit hypertrophy? (1:24:06)

  • #ListenerLive question #4 - When trying to lose fat, is it better to reduce weight training and do more cardio? (1:32:30)

Related Links/Products Mentioned

  • Ask a question to Mind Pump, live! Email: live@mindpumpmedia.com

  • For a limited time only, Mind Pump listeners get a free LMNT Sample Pack with any purchase: Visit DrinkLMNT.com/MindPump

  • Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout**

People Mentioned

Apr 12, 2024

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday’s Quah post on the @mindpumpmedia Instagram page. 

  • Mind Pump Fit Tip: If you're going to talk good to anybody, talk good to yourself. (1:40)

  • Reacting to the latest TikTok trend, Trad Wives. (16:00)

  • Trauma lust. (25:04)

  • The evolutionary theory behind strongmen dating tiny women. (33:17)

  • Growth spurts. (35:22)

  • The growth mindset is attached to being a successful personal trainer. (38:54)

  • When people go viral due to hate. (40:52)

  • Shout out to Mind Pump’s FREE Peptide Guide. (51:33)

  • #Quah question #1 - How much volume is considered “too much?” How many sets per muscle group should we aim for? 6? 8? 12? (52:41)

  • #Quah question #2 - Do you build cheat days into your nutrition plan? Especially around Birthdays and holidays? (58:51)

  • #Quah question #3 - Can you discuss the differences between processed “unhealthy” foods vs non-processed “unhealthy” foods? I notice there is a massive difference in how I feel having a homemade dessert vs prepackaged and processed. (1:02:55)

  • #Quah question #4 - Is it better to move more and eat more or to move less and eat less? (1:06:24)

Related Links/Products Mentioned

People Mentioned

 

Apr 11, 2024
  • Understanding the difference between what’s optimal, what’s tolerable, and what’s beyond that. (1:51)

  • How healing/recovery is different than adapting. (4:15)

  • The importance of consistency over intensity. (7:12)

  • Signs of overtraining. (9:32)

  • Five Steps to Bounce Back from Overtraining

  • #1 - Take a week off. (16:10)

  • #2 - Get good sleep. (19:54)

  • #3 - Bump calories (protein). (22:55)

  • #4 - Come back with half volume. (24:20)

  • #5 - SLOWLY increase volume (setsXrepsXweight). (26:43)

Related Links/Products Mentioned

 

Apr 10, 2024

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Email live@mindpumpmedia.com if you want to be considered to ask your question on the show.

  • Mind Pump Fit Tip: Fitness can be the solution or the problem. It’s all about HOW you do it. (2:24)

  • Sal’s recent gross discovery. (15:05)

  • Doug Wick. (19:31)

  • When you know something is taking the Western world by storm! (24:17)

  • Adam’s main goal with his Tirzepetide experiment. (25:49)

  • Dad wins. (32:54)

  • Justin’s ‘Yacht Rock’ experience. (34:16)

  • Investing in a personal brand. (36:41)

  • Sal’s proud dad moment. (39:22)

  • Joovv is the REAL deal. (42:48)

  • Social media’s impact on children’s state. (43:36)

  • Shaggy’s voice is a fraud! (51:49)

  • Speculating on the P Diddy conspiracies. (53:15)

  • Adam’s first real dad talk. (59:37)

  • Paleovalley, teenager approved! (1:03:55)

  • Shout out to the FREE Peptide Guide. (1:05:34)

  • #ListenerLive question #1 - What can I do to increase mobility in my shoulders and upper body to reduce the nagging pain? (1:06:37)

  • #ListenerLive question #2 - How can I hit protein goals being on a SIBO protocol? What program should I be following? (1:17:22)

  • #ListenerLive question #3 - Given our preference for complex movements, heavy weights, and low reps, coupled with our primary goal of happiness and health, what program would you recommend for me and my wife to tackle next? (1:35:12)

  • #ListenerLive question #4 - Any advice for someone who pinches their sciatica when squatting or deadlifting? (1:43:38)

Related Links/Products Mentioned

People Mentioned

 

Apr 8, 2024
  • How your body NEVER loses the ability to adapt. (1:25)

  • Six factors to consider as you age.

  • #1 - Lift weights appropriately (modify). (7:36)

  • #2 - Get good sleep. (15:05)

  • #3 – Hit your protein targets from whole foods. (19:45)

  • #4 - Track energy, libido, sleep quality, mood. (22:46)

  • #5 - Do cardio for health, not calorie burn. (27:29)

  • #6 - Easy lifestyle hacks. (29:30)

Related Links/Products Mentioned

People Mentioned

Apr 6, 2024

In this episode of Quah (Q & A), Sal, Adam & Justin coach three Pump Heads via Zoom. Email live@mindpumpmedia.com if you want to be considered to ask your question on the show.

  • Mind Pump Fit Tip: Don’t listen to the world if you want to be healthy. (1:43)

  • Highlighting the incredible and rewarding benefits of being a personal trainer. (11:03)

  • Mind Pump has officially partnered with NASM. (15:01)

  • Adam’s mindset taking on this Tirzepatide experiment. (23:27)

  • Sal’s fitness crisis. (30:11)

  • Nothing will test you more as a parent than poor sleep. (33:07)

  • The art of gentle parenting. (39:12)

  • Building confidence in your kids. (46:42)

  • The Caldera authenticity. (55:55)

  • Shout out to the FREE 3-Day Mind Pump Personal Trainer Webinar. (1:00:51)

  • #ListenerLive question #1 - Why do I look so small even if I train and eat the right way? (1:01:43)

  • #ListenerLive question #2 - How do you develop custom trigger sessions? (1:09:56)

  • #ListenerLive question #3 - What are some realistic expectations for a seasoned woman who is lifting for the first time in her life? (1:18:13)

Related Links/Products Mentioned

People Mentioned

Apr 5, 2024

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions from  the Sunday @mindpumpmedia Quah post.

  • Mind Pump Fit Tip: Good health = freedom. (1:24)

  • The guy’s current personal health journey. (8:57)

  • Taking Viagra to improve your health. (21:20)

  • Two of the most annoying pains of all time. (24:35)

  • The importance of companies like Get Dynasty. (26:59)

  • Why you should avoid young day trader influencers. (30:32)

  • Predicting the fallout from Flordia’s social media ban for children under 14. (36:13)

  • The dangers of pornography. (41:45)

  • Being able to express yourself without being afraid of judgment. (42:56)

  • Organifi for kids! (49:24)

  • Where your money is truly going. (50:51)

  • Shout out to Destini Davis. (52:25)

  • #Quah question #1 - Can you talk about how blood type affects nutrition? And does blood type affect training? (53:59)

  • #Quah question #2 - If you don’t have access to heavier weights to have constant progression of overload to build muscle, would increasing the time under tension with a lighter weight still develop gains or is the overload realistically the most optimum or only way? (56:38)

  • #Quah question #3 - You talk a lot about how to speak/approach family about fitness and health, but how do you approach the topic towards your children who are leading sedentary and unhealthy lifestyles? (59:27)

  • #Quah question #4 - How to choose between ashwagandha and rhodiola for stress? And why? (1:04:17)

Related Links/Products Mentioned

People Mentioned

 

Apr 4, 2024
  • Try it, experience it, and feel the effects. (1:40)

  • Nailing the first experience. (4:05)

  • Profound personal experiences with the product. (5:16)

  • The encapsulation of Brain.fm. (8:06)

  • How you listen to different music based on what you are doing. (12:58)

  • A more bioavailable thing than binaural beats. (15:18)

  • Priming your brain. (18:10)

  • How does Brain.fm affect an ADHD brain? (20:13)

  • Focusing on what matters most. (23:41)

  • Tales of intimacy. (27:13)

  • Getting more restful sleep. (30:58)

  • Tackling Alzheimer's and dementia. (35:25)

  • What does the typical user look like? (38:12)

  • The different ways of stimulating the brain. (40:54)

  • The optimal way to use the product. (42:41)

  • Human-made vs. AI. (47:26)

  • Making music that people enjoy. (50:39)

  • Your morning routine is making you less productive. (54:50)

  • Future projects on the horizon. (59:53)

Related Links/Products Mentioned

  • Visit Brain.fm for an exclusive offer for Mind Pump listeners. ** Promo code MINDPUMP to get 30 days of free access to science-backed music. **

  • Visit Legion Athletics for the exclusive offer for Mind Pump listeners! ** Code MINDPUMP for 20% off your first order (new customers) and double rewards points for existing customers. **

 

Apr 3, 2024

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Email live@mindpumpmedia.com if you want to be considered to ask your question on the show.

  • Mind Pump Fit Tip: Probiotics aren’t just for gut health. They help with your athletic performance and muscle gains! (2:35)

  • Parasites aren’t as uncommon as you would think. (12:45)

  • Nubby Justin. (14:47)

  • Touching on the Kate Middleton conspiracy. (21:19)

  • Missed opportunities with investments. (25:47)

  • The origin story of Bank of America. (34:11)

  • #DadLife updates with the guys. (35:42)

  • Fun Facts with Justin: Sonoluminescence. (41:41)

  • Be the example. (45:19)

  • The immunomodulating effects of cannabinoids. (51:12)

  • Would you rather? Poison oak or Tiger Balm. (52:24)

  • Shout out to The Jordan B. Peterson Podcast Ep. 433 with @destiny. (56:45)

  • #ListenerLive question #1 - I am having trouble connecting to one side of my body when working out due to CNS damage. Looking for advice. (58:41)

  • #ListenerLive question #2 - Should I stay with core compound exercises if I still see progress, or switch for novelty? (1:11:30)

  • #ListenerLive question #3 - Why did my bulk not give me the results I wanted when I felt like I did everything right? (1:20:45)

  • #ListenerLive question #4 - How can I properly program other modalities of training without overtraining? (1:28:38)

Related Links/Products Mentioned

  • Ask a question to Mind Pump, live! Email: live@mindpumpmedia.com

  • Visit Seed for an exclusive offer for Mind Pump listeners! **Promo code 25MINDPUMP at checkout for 25% off your first month’s supply of Seed’s DS-01® Daily Synbiotic**

  • Visit NED for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP at checkout for 15% off **

People Mentioned

Apr 1, 2024
  • Long-lasting changes take TIME. (1:08)

  • Laying out the blueprint on how to do this right and get in shape for summer over the next 90 days!

  • Month one:

    • Fix your why. (7:45)

    • Start lifting. (12:11)

    • Prioritize sleep. (15:27)

    • Eat without distractions. (17:23)

    • Avoid processed foods. (17:55)

    • Hit water targets. (19:40)

    • Don’t weigh yourself. (21:18)

  • Month two:

    • Aim for protein targets. (22:40)

    • Track all your food. (24:45)

    • Track your steps. (25:19)

    • Track weight and body fat. (27:11)

  • Month three:

    • Cut or bulk depending on goals. (28:54)

    • Add steps. (29:24)

    • Increase training volume. (32:04)

  • Ways to know you’re doing things right. (33:13)

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