In this episode of Quah (Q & A), Sal, Adam & Justin coach three Pump Heads via Zoom.
   Mind Pump Fit Tip: When constructing your ideal workout plan and diet you must ask yourself the following: Is it realistic? (2:12)
   The two unspoken rules when it comes to strength. (22:00)
   The strategies and traits of successful gamblers. (29:26)
   Politicians and bad habits. (37:13)
   ChatGPT progression in schools. (43:00)
   Creating your AI girlfriend. (48:02)
   The reasons why you FEEL the CBD products from Ned. (51:54)
   Using an AI tool to count calories. (56:54)
   Magic Spoon is EVERYWHERE! (1:01:38)
   Shout out to @remytherockstar. (1:07:56)
   #ListenerLive question #1 - How can I continue to work on my physique (losing body fat) while also not impeding my flexibility? (1:10:00)
   #ListenerLive question #2 - What is the first step in realizing that training to failure is not the answer? (1:20:39)
   #ListenerLive question #3 - What would be some strength and conditioning resistance training exercises for Brazilian Jiu-Jitsu? (1:35:25)
   Related Links/Products Mentioned
   Ask a question to Mind Pump, live! Email: live@mindpumpmedia.com
   Visit NED for an exclusive offer for Mind Pump listeners!
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   July Promotion: MAPS Starter | MAPS Starter Bundle 50% off! **Code JULY50 at checkout**
   Mind Pump #1245: Why Meal Plans Suck
    Mind Pump #1522: How To Stay Consistent With Your Diet & Workout
    How Fred Smith rescued FedEx from bankruptcy by playing blackjack in Las Vegas
   Johnny Cash sings "Barbie Girl" (A.I.) - YouTube
    Study Shows Cannabis Terpenes Provide Pain Relief, Contribute to ‘Entourage Effect’
    SnapCalorie taps AI to estimate the caloric content of food from photos
   The Outpost (2019) - IMDb
   Mind Pump Rentals – Utah Property
   Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout**
   MAPS 15 Minutes
   MAPS Powerlift
   MAPS Prime Pro Webinar
   Mind Pump Podcast – YouTube
   Mind Pump Free Resources
   People Mentioned
   Remy Roe (@remytherockstar) Instagram
  Payton Kennedy (@pk_fitness_nutrition) Instagram

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When constructing your ideal workout plan and diet, you have to factor the following in.

Ideal has to include realistic because if it's not something you can sustain, if it doesn't work for your lifestyle, something you hate, well then it's not going to work, you're not going to do it, And then it becomes the worst option.

So when you're looking at your workout plan, when you're looking at your diet, at the top of the list of things you must consider, ask yourself the following.

What's the thing that you used to say a subpar program done consistently is superior to the best program done in consistent.

I remember, well, let me ask you guys this.

Cause this, I think this is a, this is definitely part of the evolution of a trainer from like becoming a trainer to becoming more experienced where you realize this.

Do you guys remember when that happened to you?

The first half I'm just like, it has to be so perfect.

I mean, I would say probably you could take it back to when I used to write everything out like completely to the T and then I would have that and kind of show my client here we're going to go through all this and then you realize okay there's interruptions in the workout There's people that are in the section I wanted to work out at.

There's all these variables that you had to kind of dance around.

And then eventually you start to learn how to sort of figure this out.

And then you can do it without like having to structure it in that way.

It was a long time for me because I know I was stuck in the, you know, making the workout as hard and as creative as possible for a long time.

You know, that was like, and unfortunately, and I still think this is true today that gym culture kind of like Creates that environment the trainers are all kind of like competitive with each other They're competitive with how hard the client got pushed or competitive with like how unique their programming is or like how unique of an exercise, or whatever like new skill or specialty that they have that they're teaching all their clients.

Like it's unfortunate, but a lot of training clients in the gym is centered around the trainers and not so much the client's ideal needs.

And it wasn't for a long time, I think that I really start to piece that together and that learning to like give them just the right amount that I know that they could stick to it and then build on that versus trying to cripple them.

And their personalities too, I forgot to mention because that was a big factor I didn't factor in was like the clients I'd get that were just like would refuse to do certain things And it was they're just adamant about that nice to like we'd battle about it instead of just working in what I know they would actually adhere to and do consistently and then sort of eventually kind of guide them in the direction I was leading them.

But it was like, it was so much of like a control thing for me.

Yeah, I had 3, like that I can recall, because it's always a learning process, I think if you're a trainer, but there were 3 like kind of pivotal pivotal, excuse me, moments.

Do you guys remember when we used to make meal plans for people early days?

You would like figure out their, a total waste of time.

When we've heard, like, so we use the software Apex used to make.

And the software was so, you know, basic at that point in time.

It was such a big deal that you could input all this client's information and then it could like, you would put the foods they like, they don't like, and

Yeah, make this meal plan based off of all this information.

It was like, oh my God, it was revolutionary back then.

Because it would be something like this, it would be like 3 and a half saltine crackers, 1 half an orange, and 2 slices of American cheese.

Who the fuck is going to make that for a meal?

You know, and I actually remember for at least a year or 2 that I gave all my clients diets like that.

A quarter, wait, my snack is a quarter of an orange and half a tablespoon of peanut butter.

And then here's how annoying, because you look back and it's so annoying, right?

I would tell the client like, well, no, just get an orange, eat a

Measure out your quarter, you know, tablespoon of, I remember 1 client.

trying to hit their fat targets and it gave her like 5 tablespoons of peanut butter.

It's like, I'm gonna give you 5 tablespoons of peanut butter.

So ironic too, because, you know, and shame on us for not having this awareness as trainers back then.

It's like, when did you ever eat like that?

I never made my meals in like cut an orange in a third or ate only 5 and a half saltine crackers.

I remember I did the meal plans, I looked at it and the client's like, who eats like this?

And I remember thinking like, yeah, that's true.

The other 1 was, I remember My trainers were talking crap.

We had this great environment when I was a fitness manager, it was early on, so I'm a kid, right?

But we'd have this great environment where trainers talk crap.

And trainers were comparing how fast their clients were getting success or were successful.

Well, I got so-and-so to lose 20 pounds in this stuff.

And then 1 of my older trainers who'd been doing this for a long time, it's like shaking his head.

And I said, why are you shaking your head?

I thought he was shaking his head because they're young trainers talking crap.

He goes, you guys are measuring success wrong.

He goes, who here, raise your hand if your client's been working out consistently for 5 years?

And I remember thinking like, oh shit, that's true.

I said, because I've seen a lot of people lose 5 pounds real fast.

And then the third piece, this was when I became a general manager, 1 of my mentors, I'll never forget, he was training 1 of my salespeople and he was doing a tour of the gym.

And when you're presenting, you know, gym memberships and fitness, you know, 1 of the struggles is being able to get really communicate effectively to the potential member, getting them to sign up, hire a trainer, do what's going to probably give them the most chance of success, but it costs money.

And I remember this person saying, oh, I can only work out maybe once or twice a week.

And I was waiting for this person who was, like I said, a mentor of mine to do the typical thing where you're like, well, you know, you got to make more time.

And the more time you spend with fitness, the more time you'll make throughout the day because you have more energy.

And I remember him writing out a plan with 1 or 2 days a week.

And I sat down with him, I'm like, that's brilliant.

Like, you don't have an objection anymore.

He goes, Sal, not only do I not have an objection, He goes, but what's the worst possible thing that happened that could happen if she shows up 1 to Tuesday, 2, 2 days a week, consistently every week.

He goes, how many days a week is she working out now?

And he goes, now what's likely to happen if she shows up 1 to 2 days a week?

I'm like, well, she'll probably eventually come more.

So you have to factor this in because if you don't, ideal means nothing, it's not ideal.

What you don't do, if you don't do it, it's the worst possible plan.

The 1 you don't do is the 1 that doesn't work always.

So you have to ask yourself those questions.

You have to be honest, because I think everybody does this, right?

When they make a goal, especially with fitness, they make a goal and they become all of a sudden, like they overestimate their, either their abilities or their commitment.

that's the, that's the problem with questions.

Like what's the best routine for this or what's the fastest way to get that?

It's like, even if there is a solid scientific answer to that question, if it's not what's ideal for you, it doesn't even matter.

And what a trainer or some fitness influencer online tells you like, this is the best for this, this, this, and this.

And so then you have people that are debating online that, Oh, so-and-so said, this is the best way this well, okay.

If, if that's not something you're going to add here too, for months in and years out, then it doesn't even fucking matter.

and you have to, you have to factor that part in.

And it's interesting to me that we know this right now, we've been doing this for a long time, that there's not a lot of trainer certifications that speak to the behavioral aspect of coaching and training.

When we learned after doing that for long enough, after all the certifications that all of us have, it's like, yeah, you need to have that, you need to have some basic knowledge around exercise, nutrition, human physiology, like obviously that's important, right?

But once you get that basic foundation, then most of what you speak to and you teach and you train to, if you're gonna be successful, is behavioral stuff.

And understanding that every client that you get is unique.

And that part of the job is figuring out their, their behavioral tendencies and then how to work with, with what you got to show them success.

And that if I just throw the science that I learned from my last 5 national certifications at my client, that there's a more likely not to be successful.

Just for people, for trainers and coaches listening, and even for people looking to learn how to become consistent.

When I figured this out, I went from keeping, And I was a, you know, I was a, I was a successful trainer in the sense that I could sell more training.

You know, I wasn't afraid to talk to people, you know, blah, blah, blah.

But I'd say my average client went from being with me for on average 6 months to when I figured this piece out, they didn't leave.

I had clients would sign up with me and they'd be with me for years and years and years.

She worked out the same time, same day, every single week.

And it was this piece right here where I figured out how to make things realistic, how to work and meet the person where they were, how to help push when pushing was necessary, pull back when that was necessary, but make it something that was more of a lifestyle thing versus a like, no, we gotta get to your goal.

And it's just, it is not long-term successful.

And it's very important to understand this.

Yeah, it's such an interesting conundrum that I went through with that.

In terms of like the type of mentality I had as a trainer, trying to keep clients and try to get them the best results.

And it was all like driven from me when I shifted that mentality and just really tried to work with them, realizing personal responsibility and realizing that this is every step they take, they're taking, they're the 1 doing the work.

They're the 1 like, and I'm trying to prepare them to be off on their own at the very beginning, in terms of like empowering them, giving them all of the necessary things to place in front of them to the point where they'd end up like going off on their own.

Those are the ones that stayed with me for the lifetime versus the other ones, you know, they would kind of come and go.

You know, what's interesting about this, whenever I talk about this on social media, or we do a post that's similar to something like this, there's always the same type of people that push back on this.

And I know you're laughing because you know exactly the kind of person I'm talking about.

It's always the hyper fitness fanatic obsessed workout person.

And they always say something like, oh, you're not going to teach excellence this way.

And you're teaching people to be lazy and you're encouraging it.

It's like, look, if that's you, you live for fitness.

Now, if you, this is what you love doing, it's your passion.

of the people out there, it's not going to be their passion.

And if you're going to help them develop a long-term relationship with this, it's going to work and improve their lives.

Stop talking to them like they're fanatics or like they're obsessed like you are.

So let's, let's throw a curve ball at this, this discussion.

So you're, we've hammered, we're hammering home to this.

So this person that how important, like the behavioral aspect and what's ideal for you.

What's ideal for me is like, I have my girlfriend that I meet, you know, Monday, Wednesday, Friday, and, or 4 days a week at my orange theory class that I absolutely love do I skip breakfast and lunch because it's easier for me to just avoid eating until that, you know, 04:00 window.

I just can avoid the food until 04:00 and I eat in this eating window.

There's a difference between you guys a hundred percent know this.

There's a difference between, there's, you can be empathetic, but you also have to be honest.

There's a difference between that and lying.

If a client came to me and said, I think you know why you're stalling.

If you really wanna make more progress, here's what needs to happen.

It's different than, no, you're fine, keep doing it that way, You're stalling because I don't know.

I mean, I'd have clients who told me their goal was to lose 30 pounds and it wasn't happening.

I was honest about it when we would talk about it, but it wasn't like I made them feel like idiots for it.

It was like, well, You know what you need to do, and when you're ready, we'll do it.

And for now, we're doing this, and let's just stay on this track." And that was okay.

Yeah, I think this is where the science knowledge and experience comes in, in addition to the behavior aspect, right?

So you figure out that piece of like, Oh, like finding something that's ideal and that somebody can do habitually.

And so they think they find that, but then they're, they're going about it in such a, in a fit, inefficient way that they're stalling or not seeing progress anymore.

I need to be able to communicate to that, to them, to, so they understand that what's going on in their body.

And like, you have to somewhat understand the science in order to do that.

You can't because they're telling you like, Hey, behaviorally, I figured this out.

Like I never missed my Ornstein theory class, you know, Monday through Friday, I always go and show up.

I'm really good about not eating anything.

Yeah, and now I can start to explain to them that, okay, well, let's look at what's going on here.

Because you're skipping all those meals, you're only feeding your body this much nutrition.

You're only getting yourself 50 to 60 grams of protein, okay?

And then you're going and doing a high-intensity type of class.

So think about what we're telling the body right now.

You're telling the body that you're gonna push the shit out of it, you're gonna feed it hardly anything.

Even though you're weight training and you think you're sending a signal for the body to build muscle, you're not getting the adequate tools to actually build.

So we got to find some sort of a happy medium with what it is you love to do that you know you'll continually do.

And then also understanding that there's science involved in this, that if you're not feeding the body properly, you're not giving it adequate rest, we're overstressing it, it's not going to respond.

Yeah, well, you know, it's along those lines that this is important to consider because you created a, this is obviously a fictitional example, but the reality is if you work out and train appropriately, which means it's effective for you and efficient, you're more likely to be consistent.

Like the example you gave of that person probably is ignoring a lot of signals.

She's forced, kind of forcing herself to do certain things.

But if you do things right, you're also more likely to stick to it because it feels, I hate to use the word effortless because it's not effortless, but it's effortless in comparison to how many people have experienced working out in the past.

I would hear this from clients is when we finally do things right, they come to be like, this is weird, I'm losing weight.

And I feel like I'm not, I'm like working half as hard.

I'm like, well, you're not spinning your tires in the dirt.

The difference is we're doing this the right way.

So that plays a huge role is the effectiveness and efficiency of the plan that you have.

And I definitely think there's a bit of a difference of what, how we opened up with that type of a client that we're trying to kind of start building a structure and, and, good behaviors, like almost like a beginner, where, where we're kind of learning what their tendencies are, what they've done in the past and like, kind of like implementing certain things for them to build upon those better behaviors versus somebody that's coming in that is doing all of this excess work in that example.

And they think that they're doing all these magical things, but it's like, wait, this isn't working for me.

So that's where you have to have a real honest conversation is like, this isn't working.

And so we can use that energy and that work and all of those behaviors that you think are benefiting you, we could just change them a bit so they look different and then this will actually foster a better result.

Totally, I mean that's why I wanted to throw that curveball because I know there's somebody that's thinking that's thinking that way You know another way to sell it along the points that you you just made right now too Is that like you think you love doing this because of those few aspects?

I meet my girlfriend for lunch You know do this and I love the feeling of the high energy with the music and the burns.

Like, what if I told you you could eat more food and train less hard and actually see more results?

Do you think you would love that as much or more?

And a lot of times when you say it and present it like that, it's like, well, okay.

Yeah, it's like, sure, I say I love all these things, but the reality is if I was able to put less effort in and actually feed my body more, and I would actually see more physical change in results, yeah, I think I would probably like that just as much or more.

And if you could communicate that to them, that light bulb sometimes will go off, like, okay, I'm listening now.

The magic formula for consistency for what I found with my clients was, 1, did the results feel adequate in comparison to the, the effort.

In other words, if you start to feel like you're putting way more effort than you're getting back, then you get people not wanting to continue.

But if they get results and they can look at their effort and be like, wow, the, actually the results are better than the effort I'm putting in.

That's a great, that's a great piece of the formula.

The second 1 is, can they find some way to enjoy the process?

So what is it that they can enjoy about the process?

And For some people, I'm not going to lie, for some people it was the environment that I created in my studio.

It's that people showed up and we had this great environment and I knew it.

I was very aware of it and I used it because I'm like, this is helping people be consistent.

She likes to show up because she gets to see the same people.

You know, every Monday and Wednesday at 9am we have great conversation.

But for other people, it's, you know, I feel less stiff or actually like the music I listened to or late intensity or whatever, so there has to be some level of enjoyment, of the process.

And then last is, does it feel like it improves their life every time?

And that means they have to know how to adjust their workouts.

So if the person feels tired or stressed, are they avoiding the workouts?

Or is it like, oh, I know how to adjust the workout because I feel tired and stressed and that's going to help me out.

2126: How Weekends Can Make or Break Your Fitness Success, Weight Training Tips for Brazilian Jiu Jitsu, Ways to Improve Strength to Be Better at Dance & More (Listener Live Coaching)

See all Mind Pump: Raw Fitness Truth transcripts on Applepodcasts

2126: How Weekends Can Make or Break Your Fitness Success, Weight Training Tips for Brazilian Jiu Jitsu, Ways to Improve Strength to Be Better at Dance & More (Listener Live Coaching)