GHUTV LIVE! Exercise Modifications

I am gonna put this down for now. That's called in real life. Not , that's okay. Hi, everybody, I'm Chris Freytag. This is the Get Healthy U TV Q and A. Sam, you already introduced yourself? Kind of. I honestly don't even know what just happened. I'm like, we're rolling. We realized as we were sitting here and getting all ready that we didn't even have some equipment with us today. And today our topic for our Q and A is modifications, good form and modifications for exercises. You guys are always asking about that. And so, when did we last do that? It was like six months ago. It was longer than that, I think. It was a while ago that we did talk about this topic. So you can see today, Sam and I are standing instead of sitting behind a desk because we are going to be interactive with you today. If Sam forgot to introduce herself, this is Sam Cam, my right hand, my left hand, my right leg, my left leg. She's everything. So she helps us out. Welcome in. If you are a Get Healthy U TV member, you know we do this every month. It's just a chance for us to interact with you. If you are not a member, we're happy you're here. My passion, we all know, is helping women in particular, but everybody realize that exercise is accessible at every age, at every fitness level. You are never too late. You are never too old to get started on a routine. But it is really fun to have a trainer. I've been a trainer for 30 years. So for me to just stand by myself and, you know, pick up hand weights or do whatever, it's boring. You need someone to tell you what to do, string the exercises together, and give you modifications. So today, we're gonna talk a lot about what happens with modifications. I guess I was looking at the wrong camera today. Boy, it's been quite a doozy of a day. I was just looking over here and you guys are all over here. What the heck? So we're gonna get you... So we have a lot of pre-asked questions. If you are joining us live, you're welcome to throw in some questions and we'll add them in on the fly. I have a few things that I definitely wanna talk about anyway because they're, you know, things that come up all the time and that I know a lot of people have trouble with. And if you're a beginner, some of the reasons why you don't get started in fitness is fear of injury or being afraid that you're not doing it right, so we're here to help you. And by the way, if you are a beginner, we get this question all the time, Sam, you know, "Do you have all different levels of workouts," and the answer is yes. I have found, over my 30 years, that people like a challenging workout. Even if it's a little too much for you, you'd rather do something a little more challenging and then do a modification. I find that out for a lot of people, and that's why we always have usually one modifier in every workout unless it is a beginner workout. However, we have filmed a lot of beginner workouts because there are a lot of you out there and allow yourself to be a beginner. And we film a lot of workouts that are low impact, that use lower weights, that are, you know, accessible if your heart rate isn't used to being pulled up or if you can't get up and down off the floor easily, and we have all these programs. I know we do have a little clip, if we can play it, of our Beginner 2.0 Program. We do have 28-day calendars on the website. That's what you're seeing now, is some of the workouts from that 28-day calendar. And what it does is it gives you a workout for every day for 28 days. So you don't have to scroll through the website and say, "What should I do next? I'm a beginner, I don't know what I'm doing." We're gonna take you through that 28 days and give you a different workout throughout the week and help you out. There is, you know, yoga, there's indoor walking, there's strength, there's chair workouts. Look at you, Sam. There I am. Go, girl. And that's our friend, Sheila. Yeah. One of our trainers. So we have a lot of variety for you, beginners. I just wanted to kind of point that out because often, we are talking about all the high intensity, the intense stuff we do, and, you know, we talk in our Facebook group about burpees and doing all this crazy stuff. But listen, we love you beginners and we are here for you. So Beginner 2.0 is a program we have on Get Healthy U TV. Check it out if you are a beginner. Let's get into our questions, Sam. Yeah. I think as you have talked about the modifier, there's a lot of people commenting that they love the modifier and we've really put that to, like, test, you know, specifically in the last couple months is like really staying modified because there's so many variations. So with that being said, our first question is do you have mobility classes versus flexibility, and what's the difference? Okay, so mobility and flexibility are different. Mobility is joints. So think of mobility with joints, joint mobility, your ability to move your joints. That's your wrists, your elbows, your knees and hips, which hinge. Then, we're talking shoulders, which are ball and socket, and hips, which are ball and socket, and you know, joints, your whole vertebrae up your back is a series of joints. Joint mobility is super important. And if you are stiff and sore, you guys have heard me say this a million times, motion is lotion. If your joints are sore when you wake up in the morning and you feel like the Tin Man, and then you get moving and all of a sudden you're like, "Hey, my day's going better, I'm moving," that's because you're getting that natural lubrication. It's called your synovial fluid that's moving through your joints. So that's mobility. And we do have mobility workouts, we have a chair mobility workout. Yeah. We have a bunch of mob... You're gonna find them under the category of Abs/Flexibility. I mean, I'm sorry, Yoga/Flexibility because they kind of go in that genre, but we do have mobility-only workouts if you aren't interested. Flexibility is muscles. So when you think of flexibility, think of ligaments, tendons, and muscles, those soft tissues being able to expand, you know, and move. And so, if your hamstrings are tight, that's your flexibility. This is my joint mobility, actually being able to bend my hip all the way over. Now, I'm talking flexibility as I feel the flexibility of my hamstring muscle tugging. So we train both flexibility and mobility. And it really doesn't matter, if you're not a flexible person, that doesn't mean that you're, you know, game over. Flexibility is just on a continuum. It's like where you are. You can become more flexible, but still, everybody needs to stretch and everybody needs to work on joint mobility. You'll notice at Get Healthy U TV that one of the first things we do in every workout, and new trainers that come on, I'm kind of a stickler about it, is mobility is the first thing you do whenever you start working out. So even before a walk, I'm doing my, you know, hip circles, I'm rolling my shoulders back, just trying to get some joint lubrication going. Then, flexibility training is really good at the end of your workout. Yes. Did I answer that? You did. Okay. Sorry, so Facebook, if you're watching this on Facebook, it's freezing and continuing to freeze. So I dropped in the chat our Get Healthy U TV website, click on that link. Everything's working over there. So again, sorry about the Facebook issues. Go to Get Healthy U TV, the link is in there twice. You know, Meta Universe, they call themselves the Meta Universe. Hello, we freeze up every time on the Meta. Every time. Oh my goodness. Okay. So head on over to Get Healthy U TV, there's the link in there twice. It is running over there. Might it start working again on Facebook or we've given up? It might. I'm gonna keep toggling back and forth. Okay. So let's see. Sandra, "I bulk up fast, especially in the quads. What are some good glute exercises that don't work the quads?" That's hard because Yeah, it's hard. here's the thing, it's all connected. I mean, in order to get my glutes to contract besides doing this, squeezing my butt cheeks, I have to move my quads and my hamstrings to get into my squat and use my glute. Now, you could do glute bridges but you're still engaging some quad. What I would say is don't load them with extra weight. If you're somebody who bulks up quick in the quads, don't put a 80-pound barbell on and do those weighted squats 'cause you're going to increase muscle mass that way. I would do body weight squats, air squats as we call them, lunges without any extra weight. Lunges, again, there's really, they work the inner thigh, the outer thigh, the quads, the hamstrings, the glutes, they're so good, but butt squeezes are really about... What would you say? Yeah, or I mean, deadlifts would be another option, but that's the backside of the hamstring and the glutes. Well, you're still gonna get the hamstrings in the deadlift. You know, the deadlift is definitely not really using the quad. That's a good point, Sam. I like it. I'm trying to think. The other thing, like, if you were to do fire hydrants on the floor, but you're still, I mean, you still gotta engage the quad. No matter what though, you have to engage your quad muscles. Yeah. So it's using less extra external weight. Yeah. I mean, and I think a good one potentially would be like a barre class. I mean, there's definitely pliés that are going to use the quads but lighter. Okay, you bring up a really good point. So there's two different types of strength if you will, or ways to work your muscle, there's strength and there's endurance when it comes to muscles. So strength is how strong am I, like load up that barbell or get those heavy weights, squat down, pull back up, and I'm really trying to break down my muscle fiber to build up the muscle, hypertrophy. Endurance is quick movements, and it's all about endurance. How many times can I do this before I am super tired? And you use both of them in your daily life. Raking the leaves. It's spring, so maybe you're gonna do yard work. This is muscle endurance through your back and your arms. You're just gonna keep going like this until you're super fatigued, you know? But if you're shoveling snow, you might use strength to pick up that one thing and haul it over. So we use muscle strength and endurance in our everyday life and it's important to train both. "What is a great modification for planks?" So you know, planks are a core exercise. If you have diastasis recti, meaning you just had a baby or you had a baby 10 years ago, but you're still dealing with some ab separation and it doesn't feel good to pull forward into a plank, going on your backside and doing some sort of a glute bridge. I'm gonna grab our mat here. So I have this with me. Would be the opposite, right? So you'd be this way, and you'd still be engaging those core muscles, but this is gonna be a lot easier on any problems you have on your abdominals. Now, if the reason that you're not planking is because of your strength, it's not an injury or something, it's just you're not strong enough yet, I'm gonna twist myself on this floor here, there are a couple different variations. First of all, your beginner plank is butt in the air, okay? So a lot of times, we're doing things where you can modify and be with your butt in the air. So there's a little less stress on the core, meaning abs and back. Then you pull forward, this is the next type of plank right here, and this is gonna be on the knees. So now I have a little less stress to my core and, you know, I'm taking a little of the body weight out. Then, you've got your plank on your toes. And what I always say is try not to sag through your low back. You've gotta stay nice and strong. So you have to have a strong core. So that's a couple different levels. You can also take it up onto a platform, a step or a step stool, or a coffee table, or a wall. This is obviously going to be the easiest plank right here, right, using less because you're reducing the amount of body weight going down into the floor. I love using our step platform for almost every workout we do. It's a great modifying tool to have that you can take your body off the floor, lift it up a little bit, and reduce some of the shoulder stress. If the problem with planking is your wrists, then go to your forearms. If you have wrist pain or too many planks in one workout, then come to your forearms. Come here. You have to modify. Let's say we're doing renegade rows, okay? We're here and we're rowing. You can't really do that from your forearms because you're gonna be in a very awkward position. So then maybe what you do is you come up on your knees and you're here. I always tell people, you have to be really creative when it comes to fitness. You can't try to, you know, keep it in this little nice little box. You sometimes have to say, "What can my body do to get that movement in?" Yup. We have somebody saying she loves the step workouts for some straight up cardio. "Why did the step lose popularity? It's fun and I would love to see more or more cardio workouts with the weights." With the weights? Yeah. Huh. Well, so I know the step. The step was the craze in the '90s. I mean, 90% of the classes taught in a gym were step aerobic classes. Such a fun way to dance around the step. But as things change, you know, people change. Then, Zumba kind of came, the big thing, and it was all about dancing and then there was... You know, so it's just different ways to move your body. I think there are a lot of people who still love the step. We do have four cardio step workouts that are just pure cardio step. We have a fifth one coming in two weeks. I was gonna say there's another one coming. In two weeks, we've got a fifth one. We do use the step for a lot of our workouts. If you're a Gold member and you go to Sort by Type and go to Step, we do have a bunch of different workouts that incorporate the step. So, you know, I don't know, it just kind of trends change. You know, I always say fitness isn't necessarily trendy because it's exercise, but there will be pieces of equipment that kind of come in and out as trends, or formats, you know, things like Zumba or P90X or something like that that become a trend for a while and then it changes. But I love the step. I'm excited for your next one. Mm-hmm, it's gonna be fun. It's gonna be fun. We have somebody saying she's really struggling with anything that puts weight on her left hip. She is bone on bone basically, so things like lunges are super painful. Okay, so then when you know, first of all, barre workouts are probably good for you. Now, I know in barre workouts, there's a lot of this, a lot of pliés, but what you could do is first of all, shorten your range of motion. You could hold on to something like a chair or a table and do it on one leg. Of course, you don't wanna overstress that other leg and overdo it. You could use a band and come up with your own creative exercises where you're maybe doing ins and outs on the floor. For instance, take your body, take the weight off the hip. So maybe you sit in a chair, and you do the in and out with the band on your legs, or maybe you're down here and you do the in and out. Maybe you keep the band on your leg and you do glute bridges. Like I said, you gotta get really creative and think, "How can I still work my lower body without putting weight into the hip?" And so, it does, you know, I always tell people like, follow the modifier. We do try to give you good modifications, however you have to get creative and say... And I do it all the time. I know I'm a trainer so it's easy for me to modify and I feel confident to do it, and I know sometimes people don't feel confident. It's like, "I'm not sure what to do." But use your intuition and see what works best. If your hip is really hurting, the last thing you want is just keep putting body weight on it, right? So my first inclination is sit down in a chair or get down on the floor, use a booty band, you know, 'cause that can give you some resistance and take the weight off that hip. Yeah, absolutely. Glute bridges are so underrated. They really are. They're so good. I feel like I never do them, and the one time I did do them was when I had foot surgery so I couldn't do lunges and I was like, "This is great." Yeah. I forget to do them. So when in doubt, do those glute bridges for the lower body if you can't do lunges or squats, 'cause it works the same muscle groups. Okay, I agree. Let's see. "A standing modifications for push-ups or any exercises requiring being on the hands and knees." Okay, so it's all about the incline. It's all about how much you're loading the shoulders and the chest. So when it comes to the push-up, obviously the hardest, the hardest position is going to be down on the floor. I'm gonna set up our platform. By the way, when you buy a step platform, it comes with four risers, so you can put two on each side. You can buy extra risers if you wanna create a platform that's higher and safe at home. You can buy a couple extra risers, and you can take out a riser too. So if you're doing any of our cardio step workouts and two risers is too much for that up, down, up, down, up, down, constant, take out one of the risers or put it all the way on the floor, that's fine too. But a push-up on the floor is all the way down here. So your hardest push-up is going to be on your toes. Nice long spine, elbows back, shoulders relaxed away from the ears all the way down to the floor, all the way back up. That's your hardest push-up. That's hard. It is hard. Now second, knees down, all the way down, all the way up. Next thing I would maybe do, and I do this all the time actually, I do this almost daily, I get my hands up on the step. Now, I've taken some of the body weight out of my shoulders. My shoulders are the things that I worry about. I know my chest is strong and I can do my push-up on my step. Next thing, a coffee table. Get your arms up, you're on another incline. Next thing, the wall. So a push-up right here, on the wall. Push up and back, push up and back. Now, if you absolutely can't take any stress on your wrists, you're working your pectorals, your chest muscles, flip it over. Now, here's an upside down push-up right here. Can you see me there? Should I turn this way? It's hard to tell in the camera. Okay, so right here, you're pushing up. So it's basically an upside down push-up where I'm not putting stress into my wrists. That would be called a chest press. You could add a glute bridge to that chest press and make it a little more difficult. So that's important. When it comes to a push-up though, what's really important is not stressing your trapezius muscles. Those are your neck muscles right here. When you go like this and you go, "Oh, my neck," you know, if you sleep weird, those are your trapezius muscles. That's what you're using when you do a shoulder shrug. So you don't wanna do your push-up and do this, like that, because watch my neck right there, watch what happens with my neck when my elbows go... I immediately scrunch. Now, watch what happens when I push my elbows towards the back of the room. My shoulders are relaxed and I'm actually engaging through my anterior deltoid, front shoulder, and my pectorals. So try to get your elbows back. And that is so hard. I was working with somebody live in-person yesterday and she was doing her push-ups like this. She had, you know, obviously not the body awareness to realize that her elbows were not bending at all. She was maybe bending them about that much. So I said, put your knees down, get your butt in the air, that's fine, take some of the body weight out, and bend your elbows so your chest comes to the step and then come back up. You're gonna feel it in your triceps, you're gonna feel it in your front shoulder and your pectorals. But that's the way to work yourself towards a better push-up. Does that answer it? Absolutely. Very similar, but I'm actually curious what your thoughts are on, it's similar to the wrist, but what about burpees? Like, you wanna get that cardio up there. It's obviously a plank to a squat. So how do you get that heart rate response if you can't be on your wrist? Okay, so a burpee is exactly what Sam just said. A plank to a squat to a stand at its... So it's, you know, very functional. You're going from a plank position to a squat position to a standing position, and you need to use good form or you can hurt your back or whatever it might be. But we do so many modifications on a burpee. So I'm gonna show you. First of all, hands to the floor is going to be the hardest, right? Because to come from here, jump or walk your feet in, stand it up to here, that's harder than if my hands are on a platform. I love this. I feel like everybody should have a step at home because I use it for, like, all my workouts, especially my push-ups. I really do them on the floor because I wanna protect my shoulders. Now, it's just a little bit less of a squat when I stand up. And look at where my glutes are. I always say this too, our trainers say this all the time, your hips need to be below your heart. So when I jump my feet in, I've got my butt down and I'm using my legs and my glutes to stand up. A lot of times, I'll see this. People jump or walk their feet in and then they stand up like this. Now, look at my low back. Ouch, ouch, ouch, ouch. I'm using my back to stand up instead of my lower body. So a couple of modifications. First of all, you don't have to jump, you can walk it in. Be really conscious. Is my butt down low? Okay, I'm gonna bend my hips as much as I can. I'm gonna stand up as best as I can through my lower body and reach. And of course, adding a hop at the top is a classic burpee. Yup. Another thing to do is skip the plank. Just do a squat. Squat and stand. If you're following along with the Get Healthy U TV workout and that whole go to a plank all the way to a squat doesn't work for you, take the plank out and squat and reach, and squat and reach. You can take out all the jumping. You can just do the squat. If your wrists are bothering you, you know you could potentially use your platform, walk your feet in, stand up. That's gonna be a little harder though because it's hard to keep that butt below the heart. So again, just get creative and do what works for you. We have a member saying that she actually uses a chair as her platform for things like burpees. I love that. So again, back to your push-up variation of you're a little bit high off the ground, a little bit more cushiony on the wrist, great option I think. And a chair is awesome. Like, use a folding chair if you... You know, most people have a folding chair of some sort maybe in their basement or garage or something. Use that. You don't wanna cushiony like armchair that your hands sink into and you don't want something that's unstable. That's why I suggested a coffee table, but I love a chair. That's good. Yeah. We have a member asking, "What is the best way to tackle love handles? I always forget about them until I look into the mirror." So you can't spot reduce fat. You can't go, "I just wanna remove fat right here." It doesn't work that way. You reduce body fat by overall calorie deficit. You have to burn more calories than you take in and you're gonna shed fat all over your body. And kind of the standing joke is that we lose fat in the wrong places first. That's so true. Everyone says, "Oh I lose it in my, you know, best parts or in my face rather than my love handles first. Why does that happen?" But the bottom line is that's how you reduce body fat. Then, you can tone. I always say it's like the framework of the upholstery. You can tone what's underneath those love handles. You know, you can work those obliques. We do so many different things where we're working those obliques, Russian twists. But in order to see the actual muscle, you're gonna have to reduce that body fat, and it's gonna happen through cardiovascular exercise, calorie deficit over time. Now that being said, also be nice to yourself because I'm so sick of all these programs that are like flat abs in 10 days and six packs in 6 weeks. Like, that's all a bunch of baloney. That doesn't happen that fast. And everybody, it depends on your body. And if you're 25, yeah, you might be able to just reduce those love handles and have, you know, a flat abs. If you're 60, it's not gonna be that easy. I'm just being really honest. It's gonna be very hard. That's the most stubborn area to lose body fat. Now, can you lose some? Yes. Can you look better or feel better? Yes. Can you get stronger? Yes. Can you dress wearing things that don't accentuate your love handles? Yes. So don't beat yourself up. Like, our bodies are our bodies. If you have a few love handles, I'm not saying give up. All I'm saying is just accept who you are. Do the best you can, definitely a little calorie deficit, work those obliques, but then also just be realistic. Yeah. "Modifications for anything that requires kneeling due to knee replacements." Oh, yeah. And you guys know like we have, so Shannon has a total knee replacement, one of our trainers, she has like a bionic knee, we always call it 'cause I don't know what it is, plastic and metal. There's a lot of things in there. Things going on. And I have a couple friends that have total knee replacements. So couple of things when it comes to kneeling, if you absolutely can't kneel, don't. That's why, again, I encourage you guys to get a step platform. We can give you guys a link for Amazon and you'll have it in just a couple days. I, at home, I have like four risers on each side so I can get mine up and I use it like a chair. So if you're not gonna kneel, someone's like, "Oh, we're gonna kneel for this exercise," you can sit for the exercise especially if your platform is up a little higher or you could use a folding chair. The other thing is get enough padding. I joke all the time about needing more padding under my knees than some of the younger trainers. Even this mat is not padded enough for me. Especially my left knee for some reason has issues, so I always quadruple up my mat so that there's lots of padding underneath. So you know, again, everybody has to like... Nobody's perfect. Nobody's body is symmetric. Nobody is pain-free or injury-free. Nope. We all have little issues going on, and again, you just have to go like, "Oh this hurts, I'm gonna do this. Oh, that's got trouble, I'm gonna do this." "What is a good option for plank walkouts? I broke my wrist in January and cannot put weight on it until August hopefully." She's been creative, but seems to end up doing standing crunches 'cause she cannot think about what else to do. Well, that's a good one. That's putting us on the spot. Okay, plank walkouts, which are so fun 'cause they- That was not pre-asked so I couldn't even warn you about that one. Yeah, I'm like, "Gee, Sam, you didn't tell me about that." No, that was just dropping. Okay, so if you have any ideas, Sam, let me know. Okay, so if it were me and I'm like, okay, they're walking out into a plank and I can't do that, I would probably come down into a plank instead of doing the plank walkouts, I'd probably come down into a plank, I'd probably come here. I'd probably maybe do some of these, or I would do what I call army crawl walks, which are these. So I'd probably do these where you walk forward this way, maybe open up, walk back, keep your hips low, do these. And then maybe if we're doing that, let's say it's a 42nd exercise, I might do my planks here and then I might come in and do some squats, because a plank walkout is basically a squat to a plank to a squat. You know, because you're going like this here and you could even do this. I'm just making it up on the fly. You could come down with your knee. It's kind of awkward though. Yeah. You know, and then come back, and then to push back into your squat, you're only using one hand. Little awkward. You could do half squats, half forearm. Mm-hmm, those would be my options. Any? No, I feel like you kind of hit them. I hit it. She hit it. Just tuning in. So push-up is like a huge question, but somebody's just tuning in right now. She can't do a push-up correctly. Has started to use a small elevated platform to improve her form. Can you just really like share again how you do it using a step? Okay, one more time. I know. We literally just spent five minutes on this. I know. So go back and watch, but I will say it one more time. Okay, so primary mover for a push-up are your pectoral muscles, your chest muscles, also involved with a push-up, anterior deltoid, front of your shoulder, tricep. The biggest problem I see in women is most women, I shouldn't say most, lots of women have weak triceps. Mm-hmm. Weak triceps. And if you don't have any strength in your triceps, it's nearly impossible to lower your body down into the step. So the first thing I would do is make sure that you're doing a lot of tricep training, overhead extensions, kickbacks. We do these things all the time in classes. Then, when it comes to the push-up, elevate your push-up. So whether you elevate it to the wall, to a coffee table, to a folding chair, to a platform, you're taking some of the stress off of your shoulder. Okay, so when you take some of the stress off your shoulder, for me, I mean over the years, I've just had little shoulder issues. Shoulders are so complicated. You've got a little rotator cuff thing in there and it's a circumducting joint. And so, you just wanna be careful of your shoulders. That's why I always put them up on a platform when I have the opportunity to do so. But hands are here, keep your butt in the air. If your triceps are weak, keep your butt in the air, drop your chest to the step or the floor, and back up. Some people like to put their hands onto dumbbells 'cause that really helps them direct their elbows back. The key is that you don't do this and push your arms out to the side, scrunch your neck, cause neck pain, and then rely, you know, on your shoulder to do the work. You want your triceps to be involved. So those elbows go behind you and just keep working on tricep strength. I promise you if your triceps gets stronger, your push-ups get better. Then, you pull those hips in, and then pretty soon you're doing that and then pretty soon you're doing that, and it just gets better. But I am using so much tricep along with my pecs in a push-up. Yeah, I think that the moment you told me, "Work on your triceps," I was like, "Oh, that's probably why I can't do them." So a big key on that one. And now you can do a lot of them. Well, you know, they're always hard, right? Like, you always talk about how hard they are, and they continue to be hard. - They're always hard, yeah. A different one, alternative for deadlifts. Her SI joint is always very painful after deadlifts. Okay, so you gotta really, really, really keep your back neutral. I mean, you could just do a squat instead of a deadlift. You could do glute bridges. Glute bridges are kind of that flipped over, unweighted deadlift. Glute bridges are the answer to so many things if you have pain in your hips. But when you do a deadlift, what happens to a lot of people is they get about this far. So they get right about here and they're like, "Ah, everything's going great," and then a little rounding happens. Like, they go from here and just a little rounding, but now I'm really pulling through my SI joint and my low back. So I heard the best tool, and I used to try this and it's so hard. You know, a yardstick? Mm-hmm. I don't know, do they sell yardsticks anymore? I guess if you're a sower or a crafter, maybe you have a yardstick. I have a yardstick. It's 36 inches, right? You put it here on your back and you just hold it here and just practice hip hinges, and that that stick should stay on your back. It should not do this, like come off, because you round it, right? So I used to try practicing just coming, see how far I would come over without the stick moving. And a lot of times, it really is only that far in a deadlift. Now, soften your knees in a deadlift, your knees stay over the top of the shoes but you can soften your knees a little bit more so you can get a little lower, but it's all in the magic of keeping that spine long. I would get a yardstick or a broomstick, a wooden dowel, something, and I would practice and see what's happening. It's really eye-opening to see when you bend in your knee. I mean, in your back. And then, SI joints require stretching every single day. So if you have SI joint issues, you need to stretch every day. Not once a week, not at physical therapy once a week, every freaking day. Am I getting my passion through the camera? You have to. It is a matter of seriously life and death. I mean, not moving. You have to stretch. We have a 10-minute video for low back pain which involves the SI joint. That's your sacrum where it attaches to your low back. So Cat-Cow, you wanna do a bunch of these, Bird-Dog, where your opposite hand to opposite leg, child's pose, where you try to bring your heels all the way to your glutes, and stretch. I love the stretch 'cause I immediately feel a release right here. Twists on this side. Happy baby pose one, of my favorites in the world. You try to keep your tailbone down and grab your toes. Now what happens for most of us is our tailbone comes up, so you have to pull your tailbone down. It's so hard. And stretch. And then, of course, knees go side to side. That's another one. And then, figure-4 pose. I mean, there's about 20 stretches. Funny that you say this 'cause we were talking about creating some sort of a written or video for you guys on SI joint because it's such a big deal. But I guess my... And then, a massage ball and you place it under your trigger points. You take that massage ball, you lay on the ground. I do this every single morning before I work out. So I take my massage ball, I lay on a mat. That's exactly, I have the same mat at home. Yes, you do. I put it here. I lay down and I just move my leg with that massage ball underneath. I can just feel that trigger point releasing, 'cause part of the SI joint pain, now I don't know if you have like a herniated disc or something, but part of it is the back extensors that are all gripping in to protect that column, the SI joint, then the L5 through L1. And so, it's really important that you do all the stretchings. So that's my soapbox for the day. I love it. We have a lot of- We started with deadlifts and we ended with that. We ended with stretch. All right, Raquel asked, "How do you build muscle mass? I've been doing weights and cardio three to four times a week but hasn't seen any gain on a body scan after eight weeks. Suggestions?" No? Okay. So when you're lifting, first of all, you have to feel muscle fatigue. Muscle fatigue is "Holy crap, I can barely do another rep." If you are doing workouts where you're like, "La la la, this is fun, but I'm not, you know, tired or anything," that's called muscle endurance. That's good. But muscle strength, like I told you, you have to train both, you need to feel muscle fatigue. You've gotta break down the muscle fibers in order to build it. So muscle fibers, think of it like you're pounding a piece of wood, you're like breaking up the fibers and then you feed it protein and give it recovery time and then those muscles rebuild hypertrophy, if you will, and kind of rebuild. So you know, again, it also depends on your body type. If you are long and lanky by nature, there's a lot of tall people that have really long muscle bellies and it's just harder for them to get a muscle formed, whereas there are people who have like a shorter, stockier build and they're gonna see more mass. But if the bone scan is saying, or the scan that you got says that you haven't gotten any muscle mass built yet, I'd say go for heavier weight, slower, feel that fatigue. Mm-hmm. Let's see. "Curious if you know of any new exercise trends coming." We just talked about that. Yeah, I know. So, exercise trends. I mean, like in general, exercise is not trendy. It's like squats, lunges, push-ups, sit-ups, glute bridges, you know, dumbbells. But trends happen with two things, science, so some of it's science. Like, over the course of my 30 years as a trainer, machines used to be the big thing, right, because machines give you an organized path of motion. If you're gonna do a chest press, it's going to push you in that exact motion and bring you back. But then all of a sudden, science started saying, "Hey, you know what, we found out that dumbbells or AKA free weights where you're moving give you more sculpting in all 3D dimensions and you're really working those joints at a more, you know, more optimal way. So let's stop using machines." You kind of notice there's less machines in gyms now and people are doing more freeform stuff on the floor. So that is like a trend, but that's also science. Then, there's things like P90X, that HIIT, you know, there's marketing dollars, millions of marketing dollars behind it and it becomes a trend. Zumba, that kind of dance where we were taking, you know, so you didn't have to be a true dancer but you're still getting that Latin flair. It's super fun. That's a trend. Step, that's a trend. But it all boils back down to the same basics of strength training, cardiovascular, using your muscles. So you know, I can't predict what's the next trend. I don't even know what's the trendiest thing right now. I was like, "What's the trend right now?" You know, HIIT was a trend and still is a trend because all of a sudden we realized, "Hey, if you give yourself rest in between exercises, you can push yourself. So you do a work to rest ratio and it's kind of fun." I guess that's kind of trendy. Yeah. Yeah, so I can't tell you exactly what the next trend is but you know, also exercise itself is a pretty solid science-based thing. Yeah. And always just do what works best for you and what you enjoy to do, right? And if you like a trend like spinning indoor, like when that, you know I love spinning too, do it. Yeah. Join in on the fun. I mean, we want exercise to be fun 'cause then you're most likely gonna come back. Right. I like this question, "Is it okay to take a couple of days off in a row?" Absolutely. You know, people always think we don't do that. Well, Sam doesn't do that. I do it. I've been getting better. I do it. When I was younger, I didn't do it either. I was way more hyper when I'm younger, and with age comes wisdom. And I am, I take days off all the time. I mean, I don't know what you call taking a day off. Saturdays and Sundays, I pretty much, unless I have an event scheduled where I'm going to do an actual like workout with weights and stuff, I don't work out on Saturdays and Sundays. I just walk. And walking is exercise, it's great cardiovascular, I'm still moving and burning calories, but I'm not doing an organized strength training workout two days a week at least. There are times when I'm traveling, I was just out in Arizona, I was helping my parents for part of the time and I did have a couple of days we were driving in a car sitting there for 24 hours, I did not exercise. There have been times when I had COVID, I didn't exercise for two weeks. I mean, people take time off. So the good news is your body's resilient muscles have memory, so it comes back. You might get sore when you come back, but it comes back. Now, if you're asking if taking two weeks off is like dogging it, like you're not being athletic enough, the answer is no. It depends on your age, it depends on how hard you work out all the time, it depends on your soreness factor. I kind of think if you're over 50, taking two days off a week is almost smart. There are problems with overtraining too. Your body stays very inflamed, you don't sleep as well, your eating patterns get screwed up. I mean, there's just a lot of things that happen when you overtrain too, so you gotta find that. It's like Goldilocks. You gotta find the happy medium. The sweet spot. Yeah. Osteopenia, I don't know if I'm saying that right. Osteopenia, mm-hmm. No sit-ups, crunches, forward bends, straight leg raises. Any suggestions for- No forward bends? Yeah, forward. Is that forward fold? Yeah. Straight leg raises, crunches, no sit-ups. Any suggestions on what to do? So if you have some bone issues like that, first of all, talk to your doctor. I mean, I am not a doctor so I don't know the degree of your osteopenia. I don't know, you know, what the problems might be or where you're at, so please talk to your doctor. But typically closing the kinetic chain is always a smart idea. So that means when you're on the floor, having some limbs down on the floor, a straight leg lower and lift is very, very hard on your hips and your abs, but particularly those hips. So this is an open kinetic chain. My hands and my feet are off the ground, and that's really hard. What would be better is to put my feet down, perhaps put my hands down and do one leg at a time. Now, this is going to be a little bit better or maybe I bend the lever. This is gonna be even better because it's less stress with a shorter lever. So long levers and all limbs off the ground is going to be harder. If forward flexion, forward flexion is really hard for people who have bone issues. So this is unsupported forward flexion. I'm not holding onto anything. I would suggest supported forward flexion. So if you are doing rows in a workout, I would say have a table here, and support your forward flexion and do your work. Unsupported forward flexion is putting a lot of stress into those hips. Again, talk to your doctor. But I would just say don't do anything that's full open kinetic chain or unsupported. Awesome. "What is the best thing to eat before a workout?" It depends on who you are. So you need a little bit of carbohydrate, you need a little bit of glucose in your system when you exercise. Your body burns fat and converted glucose, which is glycogen. So you need a little bit of both. They're like dual engines. Don't worry about which one you're burning. Don't worry like, "Am I burning fat? Am I burning converted sugar?" It doesn't matter. You wanna burn calories, you wanna burn it up, you wanna use your muscles. So it's kind of like a dual engine. The higher the heart rate, the more glycogen you need. The lower the heart rate, the more fat. But here's the thing, you know, if you're gonna only burn fat, you're gonna have to walk like a snail across the country. You know what I mean? 'Cause usually once you get that heart rate in that cardio zone, the converted glycogen kicks in. So you wanna have a little bit in your tank because fasted cardio I know ever knows this fasted cardio is the best. There are so many opinions on that, and most of the people I cover or I talk to say fasted cardio is not necessarily your best friend, especially if you're somebody who has trouble recovering, if you feel sore all the time, if you feel like you're not making gains, that could be the problem. But you don't need a lot. Like, I work out a lot of the days at 5:30 in the morning. I definitely do not eat before and my glucose tank is fairly depleted because I sleep and I haven't eaten in 10 hours, 12 hours, and so, you know, that would kind of be fasted. So I typically have like a small banana. I would say half a banana because like if it's a huge banana, I just don't eat the whole thing before a workout. But that gives me quick, quick natural sugar. I'll use an electrolyte tablet in my water, sodium, potassium, magnesium and make sure I have electrolytes to work out. Some people like to eat like what would be... It's like a lot of people, if they're not working out at the crack of dawn, it depends on what time of day you're working out too and what your stomach can take, but some people have like a protein shake of some sort. They'll just even mix protein powder with water because protein and a little bit of carbohydrate in there would be very helpful. Some people eat like a peanut butter and jelly sandwich, like just a little bit of protein and carbohydrate and glucose together. I mean, there's so many. I'm trying to think. Like, things like yogurt. I don't know because fermentation bothers your stomach. Everybody is so different. Different, yup. You need a little carbohydrate, but not a lot, back to Goldilocks. You need just a little. After the workout is when you really wanna make sure you eat protein. You have a window of about two hours to feed your muscles the protein they need for repair. So if you are trying to build muscle, you can either eat a meal within two hours. So like, if you finish your workout at 6:00 AM and you're gonna eat breakfast at 7:00, then eat breakfast at 7:00. That's perfect. But if you're not gonna eat for like three hours a meal or something, make sure you get that little snack in and get that protein in after the workout. Continuing on with like the food before workout, we have somebody that is 49 or will be 49 in June and she finds that she is not as hungry as she used to be as she gets older. Have you experienced this? Absolutely not. I wish I was experiencing less hunger. I have more time to eat now because I'm not as busy with my kids. I was thinking about it the other day. I was like, God, when my kids were home, it was like boom, boom, boom. I'd be like, "Oh crap, I haven't eaten." Now I'm always like, "What am I eating next? What am I eating next? What am I meal planning?" I haven't found that to happen for me, but I mean it can happen with age. I noticed my mom who's, you know, now in her 80s, she is a lot less hungry but she's also very sedentary. So you know, it just depends on where you are. Just make good food choices, and if you feel like you aren't eating enough, then you need to find things that are more high caloric like nuts, like almond butter, like things that have high fat content, avocado, stuff like that could give you some quality calories in a smaller amount. Awesome. "How often a week do you recommend free weights for weight loss and working on losing weight?" She is 60 and currently does 20 minutes of cardio a day, but wants to tone as well. Okay, so that 20 minutes of cardio a day is great. The recommendation for adults is 150 minutes of heart-pumping exercise a week for heart health, for diabetes prevention, for mental fitness. So 150 minutes is basically two and a half hours throughout your week. So if you wanna do 20 minutes a day, 20 times 7, 140, you're almost there. Do one extra 10 minutes. 10 minutes. 30 minutes in one day. 30 minutes in one day. So that's the right... Now, of course, I don't know you. If you're pushing yourself more than moderate, if it's a little more vigorous, then you're good because it's 75 minutes of vigorous activity a week. So you seem to be meeting the cardio needs. From a weight standpoint, when people say free weights, they need dumbbells, right, because machines are a fixed path of motion. Free weights mean you get to move in whatever motion you want, AKA dumbbells, medicine balls, resistance bands, whatever might allow you to move freely. So what the CDC recommends is two strength training sessions a week, total body, use all your muscle groups, biceps, tricep, so biceps, triceps, shoulders, chest, back, core, quads, hamstrings, glutes, calves. You kind of can't help but use your calves and your legs when you're doing any kind of lower body exercise. So that's what they're talking about. Starting with body weight exercises is great. If you're traveling, body weight exercises are great. Add some free weights to it when you're feeling better. It starts, you know, with less. Don't overdo your joint because your joints, the mobility part, your joints have to work, get used to the stress that you're about to put them through. So don't all of a sudden start with 10-pound weights in your hands and wake up the next morning your joints are aching, so you have to take your time to get into it. But you just wanna work your way up. And the key for muscle is muscle is the secret to metabolism. So as we age, most people are experiencing muscle loss, sarcopenia. So what happens is you had muscle as a kid just because you naturally climb and jump and move and do things and you know, you just keep that muscle, and all of a sudden, you're more sedentary and you're not doing anything that's really taxing on the muscles and all of a sudden, you're losing muscle mass and becoming more sedentary. Your body composition, basically body fat to muscle mass and lean body tissue, is super important. So the more muscle mass you have on your body, the more calories you turn through every day 'cause it's a more metabolic tissue. It just requires more calories to stay alive versus body fat. Think of it as like cotton candy. It can sit on the shelf forever. So you need, you know, muscle is kind of that secret to revving your metabolism, to burning through more calories every day. And it's also like a snowball effect because as you have more muscle on your body, you're just more motivated to do things. I'm more motivated to go, you know, I'm gonna go pick up these boxes and move them in my garage. But if I'm weak and like I'm just watching like, you know, someone who's older and says, "Well, I can't move those boxes. I really can't do it," so now they're not gonna do it because they're unmotivated because they can't physically do it. So it just keeps you going. But if you got that cardio down, I would say start with two strength training sessions a week. Start slow, listen to your body, take baby steps. That's always the key. And again, going back to what you talked about right at the very beginning of our session, we have Beginner 1.0 and 2.0, and we are very strategic about putting those 28-day calendars together as far as giving you days off doing, you know, you can still do your cardio in there and starting with more beginner. And we tend to create at Get Healthy U TV a lot of workouts that are what we call cardio strength combos. That is, kind of talk about a trend, that's kind of been the trend in fitness in the last decade, is like why do your cardio separate and then do your weights? It just takes more time and people end up not doing it. But what if you could do both together? What if you're doing squats and you're doing it rhythmically? So now my heart rate's getting up, I put squats down, I put the weights down, now I do push-ups, I mean not push-ups, jumping jacks, and I do jumping jacks and then I go back to those weights and I do more squats. Now, I'm getting my heart rate up while I'm doing my strength training. It is multitasking at its best and I love it. Awesome. We have a couple questions about pregnancy modifications and also healing diastasis recti. So any of those kind of general pregnancy questions, if you could kind of cover those? Yup. So diastasis recti basically is the separation of the abdominal wall. It can be dangerous and it cannot be dangerous, so it depends on your own body. Interestingly enough, my daughter just had a baby 10 months ago and we were just together last week or last month, and we were talking about diastasis recti and she was talking about the separation of her abs. And she goes like, "What do you think?" And I showed her my separation and she's like, "Oh my gosh, Mom. I didn't know you had that much separation." I'm like, "Well, yeah, I had three babies." You know, and so I have a fairly large separation. When I lay down, like I can make like a divot in my abs. However, I have learned to tighten the transverse abdominis, which is basically like this belt. Whoops, I didn't mean to take it all the way off. It's a muscle that looks like this belt and it's underneath that AB wall and it holds everything in. And I've been able to tighten that up and I've been fine without pain. Some people end up with a hernia where like, you know, you go into a plank or something and that wall is open and you end up with a hernia, then you need to get that medically taken care of or you need to do your exercises, but you have to see how it feels. Planks can be very hard, especially coming back after a pregnancy. You need to really take your time with planks. I'm gonna gonna use those glute bridges as an idea again. Glute bridges are the best thing for diastasis recti. Keeping your feet on the ground. Don't open that kinetic chain. Get those feet on the ground. Anytime, I'll say it again, anytime all limbs are off the ground, this is called an open kinetic chain. This is harder on those abs. When I put my feet down, it's gonna make things a lot better. A full sit-up for people with diastasis recti sometimes is not the answer, so maybe you're gonna focus in on Russian twists, you're gonna focus in on standing abs. We have a bunch of different exercises for diastasis recti. We have a 10-minute diastasis recti workout, right? Yup, mm-hmm. And we have a bunch of really slow-focused Pilates workouts from our Pilates expert, Kate, and she is also trained in diastasis recti. So that is one answer to it. So you just have to kind of live with it and see, you know, where it takes you. And I think something like, I have not had a child so this is not speaking from any experience, but like really putting your mind into like actually tightening those muscles 'cause like I never used to, and then the minute I was able to, I'm like, "Oh this, you know..." You have to really think about it. Go to our, if you are a member, go to Mat Pilates 1, go to the very first Mat Pilates, I'm pretty sure I taught it, and then go to a couple other Mat Pilates that Kate taught. We teach you... The whole premise of Pilates is to learn how to use that transverse abdominis, that deep abdominal muscle that is like a belt underneath, because that's gonna help protect your diastasis recti and help you to gain that strength back. I, after my third baby, I was noticing back pain, I was noticing problems with my abs, and that's when I became certified in Pilates 'cause I was like, "Wow, I definitely have to get this under control or it's going to be an issue." So I would definitely look into Pilates. They were asking about pregnancy exercises too though? Pregnancy modifications, that was a separate one. So the thing about pregnancy is they say you can do whatever you've been doing for the past six months before you got pregnant. So like, if you were a marathon runner and you get pregnant, you can still run. If you were doing our classes, Get Healthy U TV classes, and you got pregnant, you most likely, of course consult your doctor, but you most likely can continue doing what you're doing until it doesn't feel comfortable anymore. You make that decision, your doctor helps make that decision. You know, it depends on risk factors and who you are and your genetics and all that stuff, but most people can continue on. If you are a beginner and you've never exercised before, you need to go really carefully, you need to start very slowly, and you need to talk to your doctor about what you're doing. When you get to that point where it's uncomfortable, your abs are on the way, obviously you're not going to do sit-ups, you get to the point you can't do planks, you can't do lunges anymore, maybe lunges become too intense, but a squat, which is pretty much a primal movement, feels okay, then do that. You're gonna have to get creative. Sit on a stability ball, use a booty band. There's a lot of options. Glute bridges. Glute bridges. But even laying on your back when you are like eight months pregnant is not- Not good. Not comfortable. Nothing is comfortable when you're eight and nine months pregnant. Awesome. "Can you talk about is there a difference between deadlifts and good mornings? One of the workouts she did recently included them, but they were not explained. And so she's like, "I don't know if I'm doing them correctly." What are good mornings? Deadlifts, good mornings, RDLs, which stands for rear deadlift, they're all the same thing. So it's basically a tip over now, maybe a good morning. I don't know if a good morning does or doesn't have a bar. I mean that, I don't know, but they're all the same hip hinge. So they are all about that hip hinge, soften your knees, nice long spine. The key is practice and use that, go and use that yardstick, and see how far you go before the bottom of the yardstick pops up off your low back. Do you know what I'm talking about? Because what happens is you get right about here and then you round and the bottom of the yardstick pops off. It is so hard to use that yardstick and see like where is that point where I feel that pull and then I pull back up. It's okay to soften your knees, but I... This leads me to the difference between a deadlift and a squat, so let's talk about that. A squat is a deep knee bend and a deep hip bend. So I'm gonna squat. My knees are gonna come over the top of my toes, watch my butt, it's gonna go back all the way down to a squat. Now, you should have about the same angle from your ankle to your knee, from your hip to your head. So again, you don't wanna do this in your squat, you gotta lift up. Back extensors are so important. And then, I pull up through my glutes and the backside of my body all the way down, look at where my knees are, they are just slightly over my toes, and back up. That is a squat. Here's a deadlift. Knees stay over the top of the shoelaces, perpendicular to the floor, slightly soft, nice long spine, and then pull back up and I feel it all the way up the backside of the body. You know, you get a little more hamstring in a good morning, a deadlift, an RDL, whatever you wanna call it. Different names for everything, but they are two quite different exercises. So practice your deadlifts with that yardstick up your back and see if you can keep the yardstick on your back the whole way, and then back up. Just a couple minutes left. So let's see. "I have a hip bursitis in my left hip, so lower body exercises can really irritate it. Is there a stretch that is helpful for hip bursitis?" Bursitis kind of stinks. I hate to even say it, but rest is one of the main things for bursitis. Have you had any bursitis issues as a dancer? No. No? - Mm-mm. So you might want to consult a physical therapist on bursitis, but it does take rest 'cause like that bursa sac is super irritated, and so it's inflamed. So if you keep exercising it and keep stretching it... But there's a fine line between no activity and activity. So you know, these runner's lunges, you know, and you can drop that back knee. I'm gonna come over to padding 'cause I can't kneel on cement. It hurts too much. So right here, and just push into it and get a really good stretch in that hip flexor. Hold on to something if you need to. Don't overdo it. But again, a little bit of rest is gonna go a long way unfortunately. Tendonitis also requires a little rest, but tendonitis also requires some very small range of motion, physical therapy type exercises too. Anastasia says, "I'm getting emails to become a member, Premium," but she wants to become a Gold member. "How do you do that?" Yay. Well, so if truth be told, if you become a Premium member, we're gonna send you a message after you become one and say, "Hey, do you wanna become a Gold member? Just for this much extra, you can become a Gold." So we give you guys this unbelievable deal in the first year for both Premium and Gold as you know. It's actually I guess that some people would call it crazy because who gives away a membership for 10 bucks? That's ridiculous for a whole year, but that's what we do. Hoping that you will then stay with us for year two, year three because you enjoyed it. It's our version of the free trial. If you wanna become a Gold member right away, just go to the Join button and put in a coupon code, all right? Put ChrisGold20. So it's my name, C-H-R-I-SGold20, and that will check you out for $20 for a Gold member for the entire year. It is so worth it to be a Gold member because there is so much more variety. I mean, there's tons of premium workouts too. There's nothing wrong with it. But if you're an avid worker-outer, if that's a word, Gold is golden. Gold is golden. Let's see. Gabby asks, "I've heard your body fat percentage makes your TDEE more accurate." Do you know what that is? Mm-mm. - I'm gonna have to look that up. "When calculating my TDEE calorie intake, should I include my estimated body fat percentage in the calculation or leave it out?" Google that because I've heard of it a million times but I'm not sure, and I can't see without glasses. Total daily energy expenditure is the TDEE. Oh, total daily, TDEE. So what is she asking? Say it again. She is saying, "When calculating my TDEE calorie intake, should I include my estimated body fat percentage in the calculation or leave it out?" I mean, see here's a problem. A lot of people go, "Oh, I'm building muscles so I'm gonna eat more," you're not gonna lose weight. You have to be in a calorie deficit. So you know, that's why I love some of these devices, is it kind of tracks for you your activity calories and then your exercise calories and your activity calories. You can go, "Okay, my exercise calories for the day that I burned today for me is 727. So okay, I burned 720, I don't know, I think that says 727. What does it say? 728. Close. I just burned an extra calorie. She's burned a calorie by laughing and smiling. And so then, that's how I kind of figure out my total daily expenditure. I mean, really, what you could, you know, you wanna find out your resting metabolic rate, so that again is kind of hard to do. You can do it with some of these devices. Before you get out of bed, get your heart rate, find out you know what your heart rate is, and there's all these calculations you can find out. Because honestly, I've heard people who go to a doctor to find out their resting heart rate, but by the time you get up and you shower and you drive to the doctor, you are no longer at a resting heart rate. To me, it's that heart rate of right when you get out of bed or just before you get out of bed. But anyway, I'm getting a little tedious. I would say, you know, calculate your exercise calories, your daily metabolic rate from your resting metabolic rate and go from there. Yeah. And also you kind of get an idea like you're like, "Okay, I know I probably burn about 2,000 calories a day and I probably eat about 2,000 calories a day, maybe more. So that's like my maintenance." You know what I mean? And you kind of know you got to do a few less. And it's also, by the way, it's okay like if some days you go, "Oh, it's the weekend and I overate a lot because I was having fun and I went to a party or whatever," then you can cycle your calories and that works too. We're at the top of the hour. Oh, my goodness. The only thing we didn't talk about is a lunge. I do wanna make a comment about a lunge, you guys. Make sure in a lunge, because we get these questions all the time, you have to be on your back toe, okay? Your heel is not down in a lunge. Your heel is down in a warrior pose, if you are holding a warrior pose in yoga. But when you are doing a lunge, both toes face in the same direction and you are on your back toe. You don't have to separate your legs so wide that you're gonna fall over, but you want your back knee pointing down and your front knee tracking over the top of your shoelaces. How low you go is all about joint health and muscle strength. So it's just gonna take a little bit of time for that. Okay, I think we covered so much. So much. So you guys, this is always fun. We enjoy these Q and As every month. We have a different subject every month. So if this was new for you, you can go back and watch some of the old Q and As. What did we talk about last month? We didn't have one last month because you were... Yeah, that was right. What did we talk about in February? Oh, gosh. I'm putting you on the spot. Probably macros, I'm not sure. Probably nutrition 'cause you guys love that subject. But we talk about aging, we talk about, you know, injuries, we talk about a whole bunch of different things. Join us anytime. Look at the old ones. Join us next month. If you have any questions about Get Healthy U TV, you can always send us a message. And by the way, we do have a new app. For those of you who don't know, we have an app in the App Store now. That was our like huge news. Huge news of the year, yeah. That was so exciting in the last month. It's makes life so easy. You just go on the app. We also have a Roku channel and a Fire TV channel, so we love it and we just look forward to working out with you guys. Thanks so much for your time and attention. Have a great one and we will see you soon.