GHUTV LIVE! How to Create a Workout Plan On Your Own

Hello everybody, my name is Chris Freytag. This is the fabulous Sam Cameranesi. How are you? I'm great, how are you? I'm good. We are back for more. Welcome to our Get Healthy UTV Squad. We love you guys. And if you are not a squad member and you just kind of came upon this and you're like, who are these two people? We talk about all different things health and fitness. We talk a lot about working out because that is our main business. Get Healthy UTV. We have an app, a Roku and Fire TV channel. You can use the web-based, you can on your iPhone, you can work out with all of us. But we also talk a lot about nutrition, we talk about mindset, we talk about a lot of things because it all makes the person whole and healthy. Yeah. So every month we pick a different subject. Actually Sam, we were just talking, we weren't here last month. We were not here last month. We're here like maybe 11 months out of the year. And last month, we were live at the end of April, so we took a little hiatus and here we are in, I guess it's the middle of June. June, right? Geez, where does this summer go? I hate that. I know. Anyway, today, so we typically pick a subject. You guys, by the way, help us pick those subjects. We listen to what you wanna talk about and that's what we do. As a matter of fact, last month we talked about form, didn't we? Yes. Okay, so that was something. If anybody has any questions about like, am I doing my squats right? My lunge is right. Why does my knee hurt? how do I modify this? Is my pushup looking good? We did a whole hour on exercise form and modifications. That was last month. You can always find our old Q and A's at the Get Healthy UTV website. If you go under free stuff and then you'll find an area, one of the dropdowns will be live q and a. Or you maybe are watching us on YouTube or Facebook, right? Am I right about that? Yeah, yep, Facebook, YouTube, all the channels, all the things. So what are we talking about today, Sam? How to create your own workout plan. Okay, this is an interesting subject. It is. Because this was a subject that you guys asked us about. Yeah. 'Cause you put a little message. We always poll. Yeah, you did a poll. What did you do, on Instagram? I think on Instagram was where we did it. What do you guys wanna talk about? And one of the things that consistently comes up is how to create your own at-home workout plan. I think that's a great subject. So I'm super excited to talk about it. I know we have a lot of pre ask questions. We do have a lot of pre asked questions and then obviously if you're writing questions in the chat, we'll get to 'em. We'll start out with them. And if questions keep rolling in, we'll. Yeah. So one of the things we do at Get Healthy UTV is we make 28 day workout calendars for you. Because it is true that people like a schedule. I get that, myself included. I like to know what I'm gonna do what day. And as a personal trainer, I also know that people really like to have a balanced plan. You know, they like their trainer telling 'em, do this on Monday, do this on Wednesday, do this on Friday. That all makes sense. But quite honestly, it is not that hard to come up with your own workout plan and you will feel confident if you understand kind of what you wanna get done in a week and then you can divvy it out. And the most important thing I tell you is two things. Consistency and flexibility. And I don't mean flexibility, touch your toes. I mean, be flexible. Don't be so rigid in your rules. If you say, I have to do this work on a Wednesday, but your Wednesday gets screwed up and you have to do it on Thursday, don't give up, just do it on Thursday. So consistency and flexibility. But let's get into the questions and we'll start talking about creating your own workout plan. Awesome. Just need a plan to get started on a routine and stick with it. What do you do when you're just getting started? Okay, beginners are the best. I love beginners because they're so typically motivated. Like they've drawn that line in the sand and they've said, okay, it's time for me. It's time for me to do things for me. And so I love that little piece of it. But when you are a beginner, first of all, you don't wanna come outta the gate and overdo it, because obviously if you're super sore, if you feel like, you know, got hit by a train, if the workouts are too hard, you get discouraged and you say, I'm not gonna do that anymore. So then you give up or you take too many days off or whatever it might be. So start with baby steps. Let your body acclimate to exercise. We talk about that all the time. Your body, if you haven't exercised in 20 years and you come outta the gates and do 200 squats, you're gonna be super flipping sore and it's probably not that great for your joints. Like everything has to get acclimated. So start with a beginner workout. We purposefully at Get Healthy UTV, we do a lot of beginner workouts. We were just talking about that. We have a whole new beginner series coming in July. Yep. But the point being, start out with something smaller. Start out with 10 minutes, start out with 20 minutes, work your way up. Let those muscles and joints acclimate. Don't feel bad about a short workout. There's no such thing as too short of a workout unless it's 10 seconds or you know, not good enough. I mean something is better than nothing. So start out slow. But the big question was, go ahead. Just how get started if you're a beginner. So we do have a lot of beginner calendars like I just said. But I would think, there's two things we're gonna talk about or three pillars of fitness that we're gonna talk about today as you're creating your own workout plan and that is cardio, strength and flexibility. Or some people like to do yoga, some people just like to do stretching and flexibility, which is good for just injury prevention and for taking care of your body and recovery. So you wanna have those three pillars in there. So if you're a beginner, I would say start with walking. Walking is the easiest form of exercise out there. Everybody, most everybody, can walk. It's affordable, it's easy. A lot of people can get outside if you live in a climate or an area that is conducive to outdoor walking, it fills your soul and clears your head. I love outdoor walking. We also have a ton of indoor walking at Get Healthy UTV. And you might say, well what the heck is indoor walking? Indoor walking, my friends, is basically marching. You march in place and you get going and you take your steps and it's amazing. We kind of keep a 15 minute mile pace when we're walking indoor because it, you don't have any terrain so you can kind of keep a little faster pace and it's amazing. So we have a lot of indoor walking workouts and that'll get your hips and your knees and your ankles ready for exercise. It'll also tell your heart, okay, you're starting to exercise your heart, you'll start to breathe a little heavier and you'll get going. We're gonna get into creating your own workout plan. But I do wanna mention as we're talking about our 28 day calendars, we have a Walk It Off challenge going on. Right now. Right now, as we speak. What day did it start, June? June 6th I believe, last Monday. June 6th. But you know, that is just like to give you a date to start. You can start anytime. You can download, if you see, you can use the link in the description here, click on it, it will take you to the 28 day calendar. You can download the calendar to your computer or your phone and the links are all clickable. They will take you to workouts, but you do have to join Get Healthy UTV. There's a little kicker there. Yeah, you do. You have to be a member. But we give you the opportunity to join. I wanna say for this challenge it's like $9. I think so, and when I say $9, I'm talking about for an entire year. I'm not talking about for a week or a month. I'm talking about for the whole year. So you are worth $9 and you could start with a walking challenge and then move yourself up. But the best place to start is always, in my opinion, walking. It starts getting your muscles acclimated, gets your heart pumping, gets your brain in the game, gives you some confidence, 'cause you get outside and you go, I can do it. I can do it, yeah. Can I tell a quick story? Oh absolutely. My sister isn't watching, she would literally get so mad if she hears this, but I do have a sister, I'm not telling you which one that wanted to get motivated. And she's been telling me that she's gonna walk for quite a while. And so on Monday I said, why don't you do our Walk It Off challenge, 'cause she doesn't wanna go outside, it's too hot she said. So I go, well just do our Walk It Off challenge. She said, okay, that was Monday. Then on Tuesday she said, I downloaded the calendar. And I'm like, okay, that is a step in the right direction. Now you gotta freaking do the workouts. Yesterday, she goes, I'm thinking about it. I go, okay, get outside and walk or do the indoor walk that's scheduled for that day. So I'm gonna check in with her today and see if she started the calendar. But we feel you, if you're that person that says how do you get started? I get it. Like my sister and I laugh, she's like, how are you and I from the same mother, you know? And, and she just is like, I gotta get started. And you have to build mentally up, but you have to, really give yourself that like, I am worth it. I am worth trying to do something to take care of myself. And when you start with baby steps, it doesn't feel so overwhelming. Absolutely. And if you have that accountability partner too, you are your sister's accountability partner, maybe whether she wants it or not, right? But if you tell someone. I said, you're sorry you're my sister. Exactly she's like, ooh, I don't know if I should have told her. But that accountability partner is also helpful. So a lot of questions rolling in. We've already had this question on there. How much cardio and strength training do you need per week? Okay, let's just lay that out. So as you're thinking about, okay, I'm gonna create a workout plan. So if you go by the CDC guidelines, which I will say take it with a grain of salt, like they're good guidelines, but they aren't the holy grail. By the way, nothing is the holy grail. That's the whole thing. And this has been interesting for me. So type A, so I love rules, I love organization. So when someone says, yo, be fluid, I'm always like, oh my God, be fluid. What does that mean? But with fitness, you need to be a little fluid. Like if you do a few more minutes one week and an extra hour another week, or if you're sick or your kids are sick and you miss a day and you change the calendar around a little bit, it's not the end of the world. Let's you know, I always say, people, it's just fitness. We aren't doing rocket science, we aren't taking a calculus test. It's fitness. So don't let yourself get so overwhelmed. But that being said, the CDC sets some guidelines. Cardio, they say do 150 minutes of heart pumping cardio a week. Okay, so 150 minutes, that's about, what is that? Now I'm losing my mind. That's two and a half hours, two and a half hours of heart pumping exercise a week. You decide when. So maybe you are going to do 10 minutes the first day, 20 minutes the second day, an hour on a Saturday because you have the time, like divide it up, maybe you're gonna do some circuit and interval workouts. I wanna talk about that just in a little while and we'll talk about how circuits and intervals are like the biggest multitasking, magnificent workouts you can do. 'Cause you get cardio strength in the same workout, but you divided up however you want. If some of you are my age, fifties and sixties, you'll remember when there used to be PSAs on the TV. Did you ever see? No. You're too young. PSAs on the TV where they used to say Americans should exercise 60 minutes a day. And you know, people were like, screw that, I'm not doing that, I don't have time. They literally just changed it to 30 minutes a day with no scientific evidence. They were just like, oh my gosh, we have to cut it in half. No one's listening. No one's doing it. They cut it in half, and guess what happened? People still didn't do it because it was too rigid. So they finally got smart. This was like a decade ago and changed it to, you need 150 minutes of heart pumping exercise. Now let me clarify, heart pumping. Heart pumping means you are breathing through your mouth. You are no longer breathing through your nose. So this is a low state of cardio. You and I are both, I mean we're alive, we're in a low state of cardio, but we are not like doing anything that's really exercising our training our heart. We are not doing anything that's burning a ton of calories. And so that this would not be considered heart pumping. So you wanna get to the point where you're walking, you know, at a faster pace. And so you have to kind of open your mouth. You're lips are not sealed, you're breathing through your mouth. Maybe you can talk a little bit, but you can't, sing a whole song. You gotta take a few breaths. That is good heart pumping cardio. Now if you do intense cardio where you're already in good shape and you take it up to that point where you are really pushing that heart rate, the CDC says 75 minutes, cut it in half, only 75 minutes are needed. Now these are the minimums for heart health because our heart is our most important muscle. We all have one. And heart disease is very, I mean, it's the number one killer of women in America. I know that's a sad statistic, but it's the truth, quickly becoming the same thing for men and heart disease, not necessarily that you can prevent everything. I know that, but you know, anything you can do to exercise that heart is going to help keep that heart healthy. So that's important. It's also good for immunity and all that stuff. Strength training. The CDC now says two strength training sessions a week. They don't tell you how, they don't tell you how long. They say just use your muscles. And I know for some of us type A people that feels a little like, ugh, give me more guidelines. But as I've grown as a personal trainer, I've come to really like that because it's like, use all your muscle groups twice a week and maybe it's about a ha. I always tell people, I'd say it's about a half hour at least to get through every muscle group if you're working to fatigue. And so do that at least twice a week. That's the bare minimum. If you're gonna do it three or four times a week. Sam and I will talk about our own personal schedules too. Then you can do more. But that's the bare minimum. And then when it comes to flexibility training, there really is no exact guideline. They just say stretch after workouts. When your muscles are warm and your joints are lubricated, that's the best time to work on flexibility. Do some yoga if that feels good for you. Because not only is it great for flexibility training, but it's really great for mental fitness and mental health. I have noticed that when I do yoga, I feel calmer. I just love it. So that's, those are kind of the guidelines that you start with and then you build around it. Kind of going off of what you just said, we did have a question come in, some trainers I've watched are saying more strength and weights, less cardio to help lose weight. This person loves HIIT cardio workouts and doesn't wanna stop. Can you please advise on that? Yeah, so it's kind of a typical thing with a lot of trainers and stuff that say strength is where it's at. Strength is where it's at. I a hundred percent agree. Strength is where it's at. Muscle builds, it raises your metabolism. So muscle tissue is more metabolic than body fat. So you're gonna burn more calories at a resting heart rate than body fat. So that's a good thing. You also, strength training builds bone mass and for us females especially over the age of 55, those of us in that category, we really have to think bone mass, especially as your natural hormones are decreasing, you need to do things that will help you increase your bone mass. It helps with mobility. Just being able to be independent. I watch my 80 year old parents, can they reach something outta the cabinet up high? Can they squat download and pick something up? I mean muscle is absolutely the bomb, but never discount cardio. Don't let anyone tell you, oh you shouldn't do that cardio, are you kidding me? Like do your cardio it. First of all, mentally, I think for so many people and mental health is a real deal, especially post pandemic. I mean for me cardio makes me feel confident. Oh yeah. It makes me sweat. It detoxes, it clears my head. I absolutely freaking love it. Weight loss can come from a, it comes from a calorie deficit. Calories and calories out. So whether you deficit those calories with cardio or you strength train to build muscle, so that your metabolism is overall higher, they're both worthy. They're both worthy. Now what I would say is if you never do any strength training and all you do is cardio, cardio, cardio, you're just kind of always robbing Paul to pay what? How does that say? Rob Patty to pay Paul? I'm dating myself. My mother used to say that all the time. She's like, what? So, but it was one of those things like you're just, taking one for the other. Like you can't just keep doing cardio. Don't eat a piece of cake and then go do cardio, cardio, cardio. Like that's dumb. But the whole idea is heart health and there's nothing wrong with cardio, now cardio like she was talking about HIIT. Yeah, We're gonna get into that. Circuits and intervals. Can we talk about that now? You may as well, just jump right in. Because you probably have questions. Yeah. yeah. And Sam, I will add Sam. Give her a minute. It's okay. What does Sam think? Hmm, let's find out. But circuits and intervals are a very efficient way to do cardio and strength in the same workout. You don't have to separate them. You don't have to go for a walk and then come home and lift weights. You can, that's a good way of doing it. Maybe you like to do that once or twice a week. That's wonderful. But if you like to combine the two, I just don't have the time to be quite honest. I don't have the time to put into separating them. So circuits and intervals basically get your heart rate up while you are strength training. So you're multitasking. You get two things done at once, which is absolutely amazing. You raise that heart rate because by the way, cardio does not mean running. Cardio means increased heart rate. So whether you jump up and down doing jumping jacks, whether you dance, whether you pogo stick, whether you go running, whether you power walk, whether you swim or you bike, whatever you do to raise your heart rate, that's cardio. So if you are doing circuits and intervals and your heart rate is raising and you're watch, oh wow, my heart rate's up in that cardio zone, awesome. But you're still, you're lifting weights at the same time. That's my favorite. So intervals are work to rest ratio. That's when you do, a prescribed amount of time of work and then you take a rest and those are what we call, you can look at high intensity intervals as basically when you're trying as hard as you can. So you go work, rest, work, rest. Circuit means string exercises together in a row with very little rest. So a circuit would be some of the workouts we do at Get Healthy UTV where we do an upper body, we move right into a lower body, we move into a cardio and then we rest. So we're stringing things together. They're both super worthy ways to exercise and quite honestly we think it's the most efficient and the most fun, which is why so many of our workouts are that way. Why don't you comment on how you feel about that too and how you journeyed into that. Yeah, I mean I think like doing circuits and intervals one day and then doing HIIT, a couple days later I. Which is the same thing, I mean. It is like the work to rest ratio, which I just love like going as hard as I can for even if it's a minute or 30 seconds, I like to split it up throughout the week. But HIIT is kind or like the interval classes are the biggest bang for your buck because you are picking up heavy weights. Or you can also do body weight HIIT and man those are also very challenging when just using your body weight. You're using strength and you're using cardio all in one. Right. And you still do running, you still run. I still run, yep. But if you had to pick, if someone were to say you can only do one? You keep asking me these questions. She asked me a few of these the other day too. Yes, if somebody told me I could only do one, I would definitely say like HIIT or you know, circuit interval class. 'Cause you're working, your muscle is too fatigued, but you're also getting the heart rate up and I just love to sweat so. I really hope somebody doesn't tell me I have to pick one day, but you know, if somebody did. Well and for me, I'm an ex-runner who used to love to run. Like running was my mental therapy and then I had to stop running because I started having hip issues and back issues and knee issues and I was like kind of figure it out sadly that it was the repetitive pounding of running and I became a walker and I had to mentally kind of shift and accept that walking is very worthy as it really is. But I st still stick with my circuits and intervals and they mean something different too as you age. Like Sam at her age, I mean we never, our age is our age. Sam is 31, I'm 56, so a high intensity interval workout. We do the same workout together, but it might look a little different for both of us. I might be moving a little slower than she is. I might not jump as high as she does. It's still high intensity to me for my body. So you kind of have to own it. And then what she's doing is still at high intensity to her. So again, you have to be a little bit more, what's the right word? You know what I mean? Like you have to be a little more, I keep using the word flexible, I just don't, I don't mean muscles, but you have to be more flexible in your attitude towards your workouts. Absolutely. All right, let's see. Should you still do a strength training workout when you're still sore from a past workout? That's a really good question. So often they say, DOMS is delayed onset muscle soreness, D-O-M-S, DOMS, and typically delayed onset muscle soreness happens even like two days later. So it's like the 48 hours, like sometimes you get sore, you work out on really hard on a Tuesday, on Wednesday you go, ooh, I'm a little sore. And on Thursday you're like, oh I can't even walk. That's me today. Then you need to just take a a little bit of time and let those muscles rest. That means you've really broken down the muscle fibers. They're trying to repair and recover and give them a day of rest. But if you like to do circuits and intervals every day and/or every other day or whatever and you're not getting like super sore, then keep going. And by the way, you don't have to be super sore to say that that was a great workout. As your body acclimates, you don't become as sore. I will notice that, like I'll do my workouts every day and I just don't get as sore. Yeah. But sometimes if I try something new. Yeah. Or I, you know, it's a new move or a new modality. Like let's say I go do a barre class and I don't usually do barre, I'm like oh my inner thighs, because I don't normally do that. Doesn't mean I'm not in shape, it just means I did something different. And it's good to cross train. Absolutely. Let's see, should you do a muscle endurance before you do a strength workout? So if you're gonna do two separate, doesn't matter which way you do it. No it doesn't. People like to argue. Oh no, yes it does. Like people say you must do your strength before your cardio or you might, no there is no rule. Here's the rule, just do it. That's why Nike has made a billion dollars off that saying, just do it. Don't get so caught up in the rules. So muscle endurance means repetitive use of muscle. The endurance in your muscle fibers is being able to do something over and over and over. So I think in an everyday situation I think of repetitive motion as like shoveling snow, yuck. That's the first thing that comes to my mind. Why is that yuck. I hate snow but like shoveling snow, raking the leaves, doing something over and over, painting a ceiling. When you're painting and you're repetitive like this or you know, picking up a kid nonstop, that's muscle endurance. Muscle strength is like, okay, I'm gonna go into the garage and I've got this really heavy box I'm gonna get underneath. I'm gonna pick it up, it weighs a hundred pounds and I'm gonna pick it up and move it over there. That's your strength. So you wanna train both, but whether you do strength first or endurance first, if you're doing that kind of workout, it doesn't really matter. Personally I like to do strength first, because I'll go heavy. I'll go, okay, let's go heavy, let's go heavy and then bam, bam, bam. You know, do. Interesting. But honestly when I teach a class, I do shift it. Yeah, I would say like for me, I actually like to do cardio first. Right, well cardio, I was thinking muscle endurance. Well yeah, muscle endurance and the question goes for both, whether it's muscle endurance or if you're splitting, like I wanna go for a run and then I want to do. Because that's a whole different question to me. So if you're doing cardio versus strength first, I like to do cardio first all day long. Yeah. Because it gets me mentally prepared. And I feel like you're then getting your muscles warm to like pick up heavy weights. Yes, but there are people who say no, I'd much rather do my strength workout because then I have enough energy for it and then I'll go for my run after. There's no right way. It's totally like I say, I feel like that's a personal preference. Like do what works best for your body. Yeah, so can we talk a little bit about how to lay out the week? Yeah. Has that probably come up? Yeah, there I'm like trying to, there's so many questions, I'm trying to sort through like. Okay let me hit that. 'Cause like how do you create a plan? So here's what you wanna do. First of all, you wanna look at your own schedule and you have to decide what works best for you. And it all has to do with your season of life. So I would say in the last 30 years my schedule has changed like every five, eight years. I kind of change up my routine because when my kids were little I was exercising, maybe mid-morning once I got them to school and before in between things with work or maybe I was working out at 5:30 in the morning, you know when once my youngest got old enough where my husband could handle the three kids in the morning, I would go work out early, early in the morning so that I could have the rest of the day for work and for kids. I stopped working out at night basically once I had kids because I was too busy at night. Then I started structuring my week based on my work schedule. So there was a point where I would work out Monday, Wednesday, Friday and then I always did Saturday, sometimes even Sunday as like my harder workouts, because my weeks were so busy. And then I kind of switched it when my kids got into that age group where they were doing high school sports and things where my weekends were just literally just kid activities. I switched my workouts to be more Monday through Friday and Saturday and Sunday became my days of rest. And so you'd say well Chris is that smart to put two days of rest in a row? That's what worked for me. Would it be better to divide it up during the week? Absolutely. But that's what worked for me and that to this day is what works for me. I did also have a point where I did weights Monday, Wednesday, Friday or Tuesday, Thursday, Saturday. I would like switch it up or four days a week, but I would, now I front load them all. It's just the way that my schedule works. So I lift weights in circuit and interval type classes on Mondays through Thursdays most times. Then I do kickboxing on Fridays because I really love that cardio push and Saturdays and Sundays are my wild card days where I typically just walk or I'll do some fun activity biking outside with my family or whatever it might be. So that's how my schedule kind of fell. So you kind of have to create your own at-home plan based on your job, your family, your ability, where you live, you know what time of day you're exercising. But I still suggest you lay it out. If you're not doing one of our calendars, lay out your calendar whether you do a blank calendar on your computer, whether you print a calendar out and you write out okay these are the things I'm going to do. And so that you see the calendar. You are so much more successful when you write it down. If you every day go, hmm, I'm not sure what I'm gonna do, you're gonna wake up and I promise you you're gonna potentially just be like, eh, tomorrow, tomorrow, tomorrow. That's what I've been harping on my sister. I'm like, you cannot just be like, I think I'll start tomorrow. No, you have to say I am starting tomorrow and you have to have it written down and you gotta check it off and you're gonna feel so much more accomplished but don't feel bad like if you have to front load your weights all in a row. Now if you're super sore and you're a beginner. Maybe. Maybe not. Yeah. But like for you and I, we kind of go days in a row lifting weights and then. Then we take it off, yeah. 'Cause I'm typically a Monday through Thursday weights, Friday, cardio Saturday, Sunday off. That used to be mine. And then I started coaching on Fridays. So my cardio days are typically on Thursdays now. And then the weekends are kind of up in the air. It depends on how my body feels. Like sometimes I'll do Pilates 'cause I also teach Pilates. And so while I'm there I take an extra class and then I go walking on the weekends. I try and give myself as much rest as possible. But you know I do the same thing. Like I, on Sunday nights I sit down and I write down my week and what it looks like, whether work is crazy, whether we're filming extra, whether I have something going on at night and I can't get something in. Like I make sure that every week it does look a little bit different depending on you know, what's going on in my life. And it might change one day, but like it just helps me set up my entire week to be successful. And I see a lot of our members who say like, ah, today I ended up having extra time so I threw one of the 10 minute workouts on, 'cause we have so many 10 minute workouts and I am always surprised at how a 10 minute workout is really. It like kicks your butt. It can kick your butt. It's like absolutely shocking because you think 10 minutes, but seriously like 10 minutes of a HIIT workout or a body weight workout or dumbbells or whatever, it's pretty shocking what it can do for you. A 10 minute yoga flow like at the end of your day if that feels good is a great way to do it. But you do have to kind of be a little fluid, listen to your body, take the days off and and do not discount rest days, you need them. There is such thing as over training and you kind of know when you're over training because what happens is your heart rate won't go up. Like I know in my couple years of when I was over training, teaching too much, doing too much, I would get to a point where I would be like, I just can't get my heart rate up. Like it just wouldn't go up because my body was protecting itself and I felt really tired by the end of the day. I felt like I was hit by a truck, I wanted to go to sleep and I wasn't sleeping as well, because I was so over training. And when I started like skipping one work workout a week and like listening to my body more, I started feeling so much better and I was actually more effective in my workouts. Yeah, that was actually the next question is like if you're gonna put a plan together, her concern is over-training. So like what are some dos and don'ts regarding over-training when you're setting up your schedule? Well, you know when it's too much because you feel it. If you just feel run down. If you feel more like you got hit by a truck than energized, it's too much. And I have, I hit that wall like for me it was my late forties, early fifties where all of a sudden I was like, what is wrong with me? I mean I was going through menopause, duh. But I was like holy crap, like I don't feel great and I always feel great when I exercise. So I started realizing that maybe it was time for me to kind of dial it back a notch and accept and I always tell you age is just a number. Like listen, you need to take care of yourself and you can be, I wanna live, I wanna die young as late as possible. That's what I always say. I wanna die young as late as possible. So yes there's that. But yes your bones and your back and your joints and everything kind of ages with you and your body needs more sleep as we get older and as my hormones are decreasing, I need to make sure I'm eating healthy and supporting it with movement that works for me. So pay attention to your body. Most people know when they're over training, 'cause you hit a wall and you just go, this isn't right. If your muscles are so sore that they're never recovering, that's over training. If you are dragging, if your sleep is interrupted, you're dragging, you feel, you know sometimes even dehydrated, those are all signs that it's time to take a couple days off or rearrange your schedule. We have somebody who does our calendars. Sometimes she does two to three, she says exercises, but I'm assuming she means workouts, in a row in one day from the calendar. Is this okay to do? It's totally okay to do if your body can do it. Listen, I say go for it. Typically our calendars are gonna have a workout anywhere from 20 to 45 minutes. That's basically what we put on each day. And some of you are gonna feel like awesome one day and you finish your 45 minute workout and you stick a 10 minute something on it. That's awesome. I mean an hour of exercise is kind of a nice benchmark if you have the time, but it isn't the be all end all. We have friends that, I think of one friend in particular, she's hilarious, she's probably watching. I think she's watching Yeah. I know what you're gonna say. Her name starts with a J, are you there? And she always says 30 minutes is my my jam. Yeah. Like I like 30 minutes and I always tell her, good for you. 30 minutes is awesome. She's super consistent and has been for the 10 years I've known her. And so that's great. You gotta, there is no one right way to do anything. It's very easy to compare yourself to others and even UGH UTV people, if you see someone in the group and they're like, I just did build and burn and then I did this and then I did that and you're like whoa. I mean to me, instead of me getting like all flustered that I didn't do that, I just use that as motivation. I think wow, good for that person. They had a good day. Just know what your body wants, but there's nothing wrong with adding more to a calendar if you feel good. Exactly. Okay, so say you're laying out like a schedule for the week and you are somebody that likes to like body part train. So I like to do legs or upper bodies. What's the best formula if you're doing, if you're working different areas of the body, how do you split that up? So, split day training is kind of old school training that is still very, very worthy. There is no right way. I mean every so often I really enjoy a split day week. It's kind of fun. So the great thing about split day is that typically, like if you have an upper body day on Monday and your triceps are sore, you can't stand it. You can go to lower body on Tuesday 'cause your lower body's probably okay, you'll probably go to core on Wednesday. You could probably go to cardio on Thursday. So you can like mix it up like that. So we do have a ton of split day workouts where we make it pretty accessible where we've got like back and bi and tri and chest and shoulders or whatever it might be. And then we typically the upper body, we do have some workouts that are just total upper body and then we have some that are just certain body parts. So again, there's no right or wrong workout, it's about how you wanna divide it up. And then we typically do lower body all in one day. Because your legs, your hamstrings, your glutes, your quads, they're kind of, they're all involved in all lower body moves. So I would divide my day. When I'm doing split training, is I would do typically like an upper body day, a lower body day, a core day. I'd probably throw in like a pure cardio day and then I'd do a total body day. I always like one total body day 'cause it just feels so accomplished. You were squatting and lifting at the same time and burpee and lateral rays and like all that stuff, it just feels so good. But when you do that split day training, sometimes you can go slower and heavier. So that's what I would do. I would, divide them up. It doesn't matter if you do lower body day first and upper body day second, it doesn't matter. So it's about what works for you. Let's see. Do you consider power barre a strength/cardio workout? And would you do it the day after a strength cardio workout? Power barre? You mean Shelly's workout? I think so. I don't even remember. I mean we've got so many different bars, we just, what's the new one that we have that is with the heavyweights? Here, I've got the schedule right in front of me. Let me look. Don't remember. Her barre fusion is the one that was really hard with the heavier weights. So the power barre, if I remember it quickly, correctly, it's a barre that moves a little faster. So what was the question? Would you do it when? Do you consider that like a cardio and strength? Yes. Oh yeah, because she has a lot of repetition in there. That last power barre I think was Shelly and Patty. I think Patty was in that one. Yeah. And yeah, you're moving, you're moving. I mean again, it goes back to the concept of circuits or intervals where you're stringing exercises together. So the heart rate goes up while lifting or intervals where it's work to rest, work to rest. Those are our favorite types of workouts. And you're gonna find intervals and circuits in HIIT, in barre, in kickboxing, kind of because kickboxing plus barre, you're gonna find it in a lot of the formats. One of my favorite formats is full body circuits. Yep. Tara has taught those. I think we have five of them now. And they go from, they're kind of like a split day. Well, you divide the body into blocks. Yeah. While you're doing one workout. So you get a total body workout, but you do first chest and then you do legs. And I'm sorry, you do back then you do chest, then you do legs, then you do biceps, then you do legs and shoulders. So you kind of divide up the body in that. I also really love like boot camp burn. Yep. So that workout is an upper body move, a lower body move, a cardio move, a core move, upper, lower, core, cardio, cardio core, something like that. So really, it's like you put it all into a shaker bottle, you shake it up and you pour it out and you kind of get the same results. It's just all about personality, what you like, who you, you know what instructors you gravitate towards, what formats you like. And going back to the split day, if you're somebody who's like, I've never tried it, we do actually have a 28 day calendar that is fairly new on the website and we split it up and we have our split day workouts in there. So what's the name of that calendar? It is literally called split strength training I believe. Oh, it is? Yeah. You guys, we have so many calendars and so many. Hundreds and hundreds of workouts. We can't begin to. It's called split strength training. Okay. Split strength training, all right. Something to look into. We have Jen asking which workouts are total body workouts. About 300 of the 500. We love total body workouts. Yeah. So all, unless it says in the description, you will focus on these muscle groups or you will only focus, then it's a total body workout. So like I'm just looking at some of the things that we've just recently done. Advanced chair workouts, that is total body, super shred, total body, boot camp burnt, total body, step HIIT total body, like athletic cardio is cardio but you use your muscles to get your heart rate up. Let's see, body weight plus bands, total body. But then you'll see one that says HIIT arms and abs, you know, okay, I have a girlfriend that I walk with and she told me the other day, I did HIIT arms and abs because my knee is bothering me. I wanted to avoid a lower body workout. So she specifically picked that one out. When you go to the website, you can sort by premium workouts or gold. So all of you who are premium members, I highly encourage you to upgrade to gold. We have specials for you to upgrade for your first year for a really good deal. And premium members get two new workouts a month. Gold members get two new workouts a week. So we are adding hundreds of workouts. It's so fun. I mean, I love all the workouts, but I really love all that. I love newness. So I'm always like hmm, what was the newest workout? I think I'll try that one. But that being said, we were talking about total body, right? Yes. At this point? God, I'm losing my train of thought. So many of our workouts are total body workouts, but you can go, okay, sort by premium or gold. Then when you go in there, you can sort by type, then when you sort by type you can say, do I want strength only? So it's not gonna have any cardio. It's gonna be really strength focused. Or do I want strength and cardio together, which are gonna be your circuits and intervals, or do I want straight cardio or do I wanna do a step workout or do I wanna do a kickboxing workout or do I wanna do a barre workout? Like you can divide by what you're looking for. And then I would say the majority of them are total body workouts unless indicated otherwise. Correct. Okay, so there's two questions like kind of along these lines. So we'll start here. When you have an event or holiday coming up that you'll be eating, maybe stuff that you don't normally eat or in indulgence, is it a good idea to do extra workouts leading up to it or extra workouts after it? Well, you never wanna make a workout a trade for food and your body doesn't work that way. Like you don't naturally go, oh today I ate 2000 calories but I burned 2,800 so I should have lost a half a pound. Like your body doesn't work like that. It's as simplified as we make it, sometimes it's a complicated thing. And so sometimes weight comes off in stages. So typically what I say is like live your life. Like don't go, oh gosh, I'm gonna indulge in birthday cakes, so I'm gonna do you know, two extra workouts. Like that's not how we want you to think about working out. Working out is for your overall health. And like I said, I wanna die young as late as I can. That's why I work out. Now, I'm not gonna lie when I go, hey, I'm going out, I'm gonna out for the weekend, I'm gonna be having a few extra margaritas or I'm gonna indulge in a few things. But I never typically go, oh I'm gonna do an extra workout on a Thursday. So I can eat something on a Saturday. Like no, it doesn't work that way. So don't beat yourself up that way. But I always say 80/20 rule, 80% of the time you're following along with the kind of the rules and the things that make you feel good. And then the other 20% is your wiggle room. So if you do over-indulge your body is not, you're not gonna gain five pounds in one day because you over-indulge. Just move on and go back to your regular routine later. So you know, I, no, I don't believe in that philosophy and it's really hard to do tit for tat. Like don't eat calories just to burn calories or the opposite, don't make it about that. Make it about your overall health. And that's always the best way to do it. And I always say discipline is freedom. Something I've always said. Because when you are disciplined, meaning you have a plan, typically have your week planned out, you do your workouts, you're pretty, disciplined 80% of the time, then the 20% of the time you don't feel anxiety or guilt. I never feel anxiety or guilt about indulging in something because I know that I have the discipline to get back to my regular week, that next week if that makes sense. So summertime people might be traveling a little more often. What do you do while you're on vacation? Do you work out like, or you know, do you focus more on hiking? Like what's your kind of opinion on workouts while traveling? A little bit of both. Like if I'm going on a vacation that's gonna involve hiking or biking, like we were talking about going on this bike trip, it's a three day bike trip, well then that's plenty of exercise. I do not need to get off my bike and start doing pushups something. If want to do it. But like I don't feel compelled. If you're doing an active vacation where you're gonna actively be whitewater rafting or whatever, I mean for goodness sake you do not need a workout. However, if I'm just like traveling and I'm gonna be in a hotel and I'm not really working out, I'm doing fun stuff, I'm eating and again, I'm not trading my exercise for calories, but I'm just not feeling like I, part of working out for me is the mental health. Yeah. Then I'll do something in my hotel room or out in the yard or wherever I'm at, and I love body weight workouts. They're so freaking good. We have so many, you can start by body weight too. You can. On Get Healthy UTV and we just recently we did a bunch of body weight workouts. What did we do? We did, I mean I know Shannon has her body weight and bands. Oh low impact. Low impact burn. I have two low impact burn workouts that I've led that are body weight. So then I enjoy something like that. At Christmas I didn't have any dumbbells with me. I made my husband do walking workouts with me and I think we might have even done a low impact burn or something. And he was so sore. Yeah, I think you did. I'm throwing my family under the bus. You really are. Hopefully no one's watching. For sure he is not watching. I mean that's the same thing that I do too. Like when I'm on vacation, we are just in Denver and it's like okay I'm not gonna go do another workout 'cause I knew that we were gonna do a ton of hiking and my boyfriend went a little crazy and made us go on a 10 mile hike. But you know, after that I was like I am done. But I also too am like the crazy person because if we're just there for leisure, if we're in a hotel, I do like to check like, maybe I'm not super aware of the area, if there is a workout room so that I can just get 30 minutes in and then I'm done. Because again, it's that mental piece of like. Without having to go outside in an unfamiliar place. Exactly. Sometimes that is tearing and I work out in my hotel room all the time. I take the bath towel, I use it as my mat turn on my computer and I am highly motivated. Yeah. To do that 'cause it's kind of easy. You do body weight. I love the walking workouts too because like you just start walking and your body starts to go, okay, this is not bad. And then you go, hey this was fun, you know? And you can do it barefoot and it's easy. All right, let's see. This is more of like a specific exercise question. What is the benefit of doing a yogi squat while doing upper body with dumbbells? So I'm assuming like a. It's just fun. I mean sometimes we like to use, I mean there's more to the answer than that, but it, using multiple muscle groups at once. Being a compound exercise is interesting. A yogi squat is hip mobility. So you are heels and toes out and you are really opening up through your hips. It doesn't work for everybody. Some people's hips do not enjoy a yogi squat. Every class I teach, I say if you don't feel good in a yogi squat, come up into a plie, sit in a chair, sit on a step, do something like that. But the benefit is hip mobility and using your lower body strength while using your upper body. Compound movements are good to throw into workouts because they mimic daily life. Typically, you don't just isolate only your bicep, you bend over to pick something up and you're using all of those muscle groups. So that's why we do that. And then I threw that word, it's fun too. We think it's fun. I don't know, some people might not, but that's why. But always again, listen to your body. If your hips are not built for yogi squats, sometimes it's just because you're not flexible enough and you can work into it. But other times people say I had a hip replacement or I have a bad hip from an injury and I'm not gonna do yogi squat, then of course don't do it. We have a question. I wanted to know if I do an upper body workout, say for 10 days, is that okay? Like 10 days in a row with nothing else? That's what it sounds like. I wouldn't do that because, I mean you might as well add in the rest of your body. Your lower body is super important because I mean your lower body muscles, your glutes are the largest muscle group. Yep. In your body and you know you wanna exercise those and your hips and your knees and your ankles will carry you for life. So getting exercise there. But if you are working towards either sculpting your upper body or just getting stronger for everyday activities, then do extra upper body, that's great. But I still believe that you should use all muscle groups. I do too. I also think like I might just get like over fatigued in that muscle group. Shoulders especially. Especially with the upper body, like your shoulder is really play a huge part in all upper body movement, so. You know, everything you do, you move that shoulder joint and shoulders are so complicated that we always talk about that. Like give your shoulders a little rest sometimes. Okay, long question. So bear with me. Okay. Before this Christmas, this individual Becky did a 30 minute Jillian Michael shred type DBD. Then was told that she had osteoporosis, especially in the spine. So she's not supposed to do any twisting. She can still do jumping jacks, but no twisting of the spine. She has not done anything since Christmas. So she's been really busy. She's 65 years old. She's wondering where she should start with here potentially with Get Healthy UTV. Where should she start with osteoporosis at 65? She has been doing a few of our programs but would love ideas on where to start? Okay, so who told her not to twist? That's what I wanna know. I mean, osteoporosis, thinning of the bones, I get that. Yep. Back pain, I get that. And as we age, that's can be the case. But I would definitely consult a doctor because if you do have a osteoporosis, you should be doing things to help build bone mass. One of which is strength training, but also you know, calcium, your vitamin D and K, all those good things like making sure your diet and supplements are supporting muscle, not muscle, I'm sorry, bone mass as well as strength training helps to build bone mass, but movement is important for life. So like the twisting of your spine. Now maybe you don't wanna do loaded twisting, but I don't know how bad your osteoporosis is. I mean were you diagnosed with something that was, I just don't know, I can't tell you, I'm not a doctor, if you should not twist, but I would definitely get a doctor's opinion of like what you can and cannot do. A lot of women with osteoporosis as we age, do Pilates. 'cause Pilates is a lot of use of the 24 vertebrae in your back and teaches you how to roll up and roll down and twist without jarring motions. I understand the no jumping, the jumping jacks, the pounding, like that's probably not good for you at all. But the lack of movement without ever moving or twisting your spine probably, I don't know if that's good for the long term is I guess what I'm saying. So I would get, I would consult a doctor and if there's some, there's gotta be something you can do to move forward. I don't know if you've had a prior injury, I don't know enough about your back history, but when you say now you're not moving because you have osteoporosis, that sounds like the wrong answer to me. Unless there's something major wrong. Like some people have, we just talked about SI joint. Yeah . Problems. Some people start to have stenosis where there, there's like less blood flow happening through that spinal cord and they're getting numb in their lower body and like those things need attention from a doctor, a physical therapist. But if you are just have your basic osteoporosis, your bone masses, you know you wanna build bone mass and I don't know why you would not twist at all. Yeah. And maybe starting with walking. Walking is great and less pounding. But you still need to get to the bottom of why, I don't know who told you not to twist? Like there's gotta be something about that. I get the no pounding. A Jillian Michael's shred workout is probably a bunch of jumping up and down. Yeah. And probably a bunch of F words, so. And to go along with that. I'm just saying, she swears in her workout. It's like, oh wow. I don't, she does. To go along with that too, we have a friend who has arthritis potentially in her knee or whatever and she was even saying, I have found that like actually moving my body does feel better. Motion is lotion. Right. You lubricate your joints, your back is a series of joints. So getting those joints moving would give you the synovial fluid in your back to start feeling good. I just get nervous when people say I'm not moving anymore because I was told this, you gotta get to the bottom of how can you build more bone mass and why is your twisting restricted? Maybe your bone is so thin back there, that it's doctor's orders, I don't know. And that's like even similar when like we talk about days when we're super sore. I actually like to move because the more I sit, honestly the tighter everything gets and movement might be foam rolling, it might be stretching, I'll walk, whatever. But it's like, I don't know. I find that the more I sit, the more everything just like tightens up. Yeah. We have a member that has bad knees sometimes doing squats or lunges can add more to her injury. What other exercises can she add to her journey and is aquatic exercise just as effective? Yeah. Aquatic exercise is awesome because there is less pressure to the body when you're in water. It changes the body pressure on the joints. So low impact, super fun. You don't feel your sweat. A lot of people just love pool workouts as they age. But you know, I say that but I, you know what, there's a lot of young people doing pool exercise now. Yeah. So it can be for everybody, I love it. It's just not super convenient for me. I don't love to get in the water all the time. I do in the middle of the summer. But like, I wouldn't normally just jump in a pool in the winter time. Why not? It's not my thing. So you get to know your thing. Like I'm not a swimmer, I just, that's not my thing. But anyway, that being said, that is awesome. But if you have bad knees, first of all, glute bridges are great alternative to a squat. Get down on the ground, do glute bridges, use the stability ball, put your feet up on the ball, do your glute bridges and your hamstring rollouts on the ball killer for the hamstrings with that stability ball underneath. Do your squats only halfway. Even though we might be instructing you, we talk about it. Go deep in your squat. I always say go deep in your squat if your knees are healthy. I always use that disclaimer because if for some reason, oh I had a knee surgery, oh my tendon, is holding on by a threat? Well then no, don't do a deep squat. Do what you think is right for your body, so you can still squeeze your glutes. You can still do a lot of things with like mini bands. We have your lower body. What's that name of that workout you did? Low impact, lower body. Low impact, lower body, where you basically kept your body weight off your leg. Yeah, for the most part. There is a few where we're on all fours on knees, so I'm not quite sure how that would, but some of it is laying down on your hip and glutes. And when your knees bother you, like for me kneeling on a mat is so painful. I don't know why. Just on my knees I need cushioning. So I usually take my mat, roll it up a couple of times, so I have like a really good cushion under my knees. So just listen to your body. Lunges are probably a little harder than squats on knees. So I tell people all the time too, if lunges are really hard on your knees, go for the squat instead. Okay, let's see. Specific questions again, is there a workout program for me? I am 41 years old and have an L5 degeneration and asthma. She's doing a lot of weights but feels like she's at a plateau. Her knee hurts at times when she runs. Do you have a good program potentially for her to try out. Yep, stop running. I seriously mean that. I mean if you have a knee problem and an L5 problem, stop running, that was what was my problem. L5 and knee and then it got to my hip and it was just like, oh my gosh. So that's a lot of jarring. Become a walker, become a biker. So get rid of that repetitive pounding. You're 41 and L5 degeneration is typical for a 41 year old who's been active, but I don't know the degree of your degeneration. A lot of people have herniation, degeneration, bulging, whatever they wanna call it. And it's just an irritation of that disc. And then those muscles around the disc really grip to hold everything in place and that causes the most pain in your QL. Like all those muscles around. We have a 10 minute video about how to relieve back pain using a massage ball. I show everybody that video. I demonstrated it because that's what I do every single morning. I use this massage ball underneath my back to relieve my trigger points and my bulging disc or my degenerated disc has literally dissipated. It doesn't bother me anymore. Two things I did, I started a regular stretching routine every morning with my massage ball. I never skip it. 365 days a year. Okay, maybe 355. Maybe I missed 10 days, but I do literally every day. I stopped running, I started walking, I started just really paying attention to my form and my squats. My squats were really bad, but part of the reason my squats were bad was because my back was hurting so much. And I started really just thinking about, I guess I could say form in everything. So if you're 41 and everything about you is healthy, it's just you're having these little tweaks. Keep lifting weights, keep doing everything. But I mean honestly that would be my advice is, I hate telling people to stop doing something, but if it's really hurting you. Yeah. There's other forms, right? Like you said, like you used to run, you loved it and you had to. I mean, and know a lot of women in their seventies who still run and it's awesome and their bodies have held up. I have probably, I could put a tell you five people's names that are my good friends that all were runners like me and stopped running because of L5, L4, L5 problems. And then they just became walkers and everything's great and their back stopped hurting, so. I mean I was, remember the other day I came to you and I was like, oh my back is bothering me. And you told me like get that massage ball out. It does help so. It really helps. Another specific question to an individual. I work out between 200 and 240 minutes per week. If I look at the total time, I have to work out weekly. What is a good ratio of strength training to cardio workouts per week for that total time that she has to work out. 240 Minutes, 24 divided by six. Six times four is 24, that's four hours. Whew. Math can be challenging. So again, it depends on how you divide it up. If you're doing straight up cardio where all you're doing is cardio and then you do your weight separately, 150 minutes is probably enough, unless you're really trying to lose weight for some reason. Or you know, something else from a mental health standpoint. But getting a good 150 minutes in and then doing the rest strength is good. But I really love, like, if you have four hours a week, I really love strength cardio workouts at the same time because you're getting your heart rate up in these circuits and intervals. So if I do an hour, like let's say I do a 45 minute bootcamp burn workout, okay, my heart rate's up, I look at my watch at the end of it and I'm like, whew. I was in that cardio zone for a good period of time. So I call that cardio for that whole 45 minutes. But I also call it strength because I used all my muscle groups. So if you have four hours a week, 20, you know I get right, isn't that what you said? 240 minutes? 240 minutes, yeah. Then I would go with strength cardio combos as much as possible. But if you're that person who says, I really love a good walk or I really love a good run, then stick that in there as one of your hours and do the rest. You could divide it half and half. I would just say make sure you're getting 150 minutes of cardio in there. And the rest strength, I hope, again, if there's no exact information, you know exact, I'm giving you opinion. My opinion is circuits and intervals because you just get to accomplish so much in so little time. We have a member asking, do bands come in certain quote unquote weights? And are the bands used in workouts the same as they would be using dumbbells? They're completely different. You can't say this band is a 10 pound dumbbell. It doesn't make sense. They don't translate that way. It's pounds of resistance and with a band it's resistance on the way out and the way in. So it just translates different. So any band company is gonna tell you, people always try to say, is this a 15 pound dumbbell? It's like, no, it's a blue band. It's different. So you have to, like most companies that sell bands are gonna give you like easy ,light, medium heavy resistance. They're gonna give you, some of them get into like there's a way to measure like resistance as you're moving through motion. But it's about what it feels like to you. So I like to use a medium band. If I'm trying to mimic dumbbells, like I'm only gonna do 15 of something and I really wanna feel it. But if I'm gonna do a ton of resistance, I'm gonna go like this and I'm gonna walk side to side and I'm gonna squat. I will use an easier band under the premise of muscle endurance, meaning high repetition, lower weight. And then there's different brands of bands. We talk about the mini bands all the time because it's a big discussion. We all love the mini band. We have a ton of workouts that use the mini band or the thigh band, the band that goes around your thighs or your ankles. And a lot of the rubber ones roll on your thigh. And if you're wearing shorts, it's super irritating. But we have found that the fabric bands for those are really good. But the ones with the handles, again, it's like light, easy, medium, hard. Yep, lots of people asking what the name of the ball that you use for your back. Okay. So we can put it in the comments here. We'll put a link to it on Amazon. You can have it tomorrow. Literally. It's called the Trigger Point Therapy Ball. The reason I like that particular brand is that it is harder than a tennis ball, but it is softer than a lacrosse ball. So a tennis ball like this just, it's like Goldilocks. It doesn't give you quite enough. And the lacrosse ball is almost too hard that it hurts your bones and that massage ball, it's like just right. You know, it's just right. So you get this massage ball, it's under $20. It's looks like a tennis ball though. We'll also put a link, that's it. The TPT. And I do the medium firm, the red. The medium firm, the red. And then we'll also give you a link to the video. Of me stretching with it for 10 minutes. I mean Sam now knows 'cause she spends enough time with me. I bet once a week I show somebody how to do it with their back. I give them a ball 'cause I have about a hundred of 'em. Yeah. If you lived near me, I'd give you one. And I give them the link to the video. Link to the video, yeah. So, we'll we have. It's life changing. I mean, I'll be honest, I'm bored with my own self. So you've probably heard this story, maybe you haven't, but I literally had so much back pain, I couldn't pick a basket of laundry up off the ground. And here I would be teaching a class and I'd think there is no way that I can do a burpee. I'll just tell everybody to do a burpee and I'll stand and I felt like a fraud. I was like so upset. I was like, this can't be, this is my business. So I did get an MRI of my back, 'cause I wanted to make sure nothing was structurally wrong. And like many of you're talking about my spine doctor said, it's a degenerated, what were some of the other words? Degenerated, herniated, bulging. Like they're kind of all mean the same thing. Disc between L4 and L5. And he said, it seems like a typical 48 year old woman who moves a lot. That's pretty common that you're gonna have some wear and tear. But it's all about how you do therapy to take care of yourself, to reduce inflammation around that area. When I took it into my own hands and started doing my own therapy daily because I, they wanted me to go to physical therapy. Well, okay, two times a week, that's not gonna be enough to heal you. And then it was like $75 per time, forget it. So I started doing my own therapy at home, started really paying attention to my squat form, working harder on my form, doing all the right things. My back pain literally went away. Now my disc is still messed, I mean probably wear and tear on it, right? I mean that's just life. I'm now 56 but I just don't have back pain. Sure I get stiff because you know, that's what happens when you get older. Like I wake up in the morning, I'm like, ah, I'm stiff, but I don't have pain anymore. Yeah, yep. It's two o'clock. It's two o'clock, how does that happen? Oh my gosh, you guys, this always goes so fast. It does. Yeah. I mean we're passionate. We like to help everyone an answer all the questions so. And you know, Sam and I spend a lot of times creating calendars. We have a bunch of new calendars coming, right? Yeah, we have three that I think just dropped or for sure two. And we're waiting on a few other ones so. On the website? On the website. So we do, 'cause we're creating, like 10 new workouts a month. We're creating calendars that put those in there and that are fun for you guys, so that you have your 28 day plan. All of 'em have different like focuses. Some are like, we just released a step one 'cause everyone loves the step. So step a lot of, we updated a barre one. So there's just a lot of good, I think we are up to like 50 calendars. Holy moly. Check 'em out. Check them out and the new step one, we do the calendars together in the Facebook group. We'll do that one together I think in July. I think we're doing it in July correct. Yeah. If you wanna do it like as a group in our private Facebook group, if you're a member, we do it together. And it's not all about dancing step. It's a ton of strength on the step, it's fun. So we do create all those calendars for you. But if you're that person who says, I wanna put it together my own calendar, think cardio, think strength, think flexibility. Write it out. Don't just put it up here. Write it out. Whether you write it on the calendar computer, whether you write it on a piece of paper, plan it out, check it off. Give yourself a gold star for doing what you said you were gonna do. Because that helps drive positive confidence in you and keeps you going. And we love to hear about what you're doing. We love hearing from you in the Facebook group. People are motivated. Motivated. It's unbelievable. As we're leaving Chris, we have somebody asking how much is a premium membership? So let's leave it with that. Okay, premium membership, we have a special, it's normally it's $69 in year two, $69 for the whole year, which is ridiculously cheap. But we give it to you right now. We have a special for $3. So you can ask us about that and you get the whole year. That's our version of a free trial. Instead of doing a 14 day trial or we just give you a full year, we want you to use it. We want you to go, I love Get Healthy UTV. I'm gonna pay $69 in year two. If you wanna be a gold member, it's $159 for the year. In year two, again that's coming out to about $11 a month. Hello. That is cheaper than your salad that you got at Sweet Greens the other day. So you are worth it, per month. But we give it to you right now. We have a special for $9. It's usually between nine and $20, our specials. And again, you're getting all these free, I shouldn't say free, workouts that come with your membership. We have eight trainers. They're all super fun. Yes, lots of energy. And educated. And so give us a shot, give us a try. Try our app, try our Roku, try our Fire TV, try your phone, whatever it is. We love spending time with you guys. And as usual, thank you to all of you who are members. We're very appreciative and you keep us going. Yeah, that's it. All right, hasta la vista people. Have a great day.