GHUTV LIVE! How to Kickstart 2026 Feeling Strong, Energized & Consistent

Well, hello, Get Healthy UTV squad, and all friends joining us today. And Happy New Year! I'm Kris Freytag, and this is the lovely Sam Fuller. Should I say your real last name, or, I mean? You don't have to, but, uh, that is the new last name.

I did officially change it, so. She changed it. We call her Sam Kam, for her maiden name. Yeah. I mean, I officially changed it to Sam Kam, like, middle name change.

So that, you know. So you are Sam Kam Fuller? I am. I couldn't. Love it!

I couldn't get rid of it. It's just—that's so cute. Um, well, it's 2026, and we are here with our scheduled Q&A. Yeah. This is Get Healthy U TV, if you're just Scrolling by and you happen to find us.

We try to do a monthly chat. I would say we get about 10 out of 12. Yeah, a year. Um, that's a live Q&A. Sometimes, we have guests.

We're planning on bringing our trainers this year so you can have a little chance. To check or to chat with some of them, of our training group. Uh, we answer questions. Sometimes we have themes for the month. So, it's just a fun time to talk about health and wellness.

Fitness, wherever you are. Let us answer your questions. Um, whether they are related to Get Healthy UTV or just overall health and fitness and things that are going on in your body. We are here to answer questions, And we get community from, what, Facebook, Instagram, YouTube. Like, there are all different ways.

Yep, people are listening to this. Yep, and on our Get Healthy UTV website, so. Okay, so lots of ways, lots of platforms to listen. So, we're happy you're here. Let's get right into it.

By the way, it is January, and we always start the year off with a challenge. So this year, we began with what we call Beginner Walk and Weights. We've heard from so many of you that you are beginners, you know. Saying, "I really haven't done anything for the last year." two years, three years, 10 years, and I'm ready to hit up strength. Training is the key to longevity, so we created this challenge in January: 30 Days of beginner walk and weights.

They are walking workouts. And don't worry, they're not outdoor. They're not... If you, if you live in the snow, um, they're indoor walking workouts. Which happen to be our most popular workouts.

They're super fun. You get your steps in your home, and then we also have weight workouts. Really focused on you beginners: slow, good form, and basic moves. Fun cueing and entertainment from our trainers. But if you are somebody who's Advanced, we have seen a lot of you picking up heavier weights.

Yep. And doing these workouts and really enjoying this challenge. It's free, by the way. It's for everybody. So, if you are not a member, this is your chance to experience Get Healthy UTV.

You can sign up, all right? So, they have a link to sign up. Yep. Um, you can start... I mean, who cares if we're on day 15?

Just start now. And go for an extra 15 days. Check out your free challenge with all the fun. And all the workouts. If you have any questions, you can let us know.

But we've been having really good comments in our private Facebook group. Challenge. Yeah, and I was going to say, like, Talk about our indoor walking workouts, because I feel like people are like, What... And, you know, even when you told me, like, to lead my first one, I was like, "What is this workout?" And they're so... A, they're so much fun.

Yeah... And B, a lot harder than you think. Yes, both of those. Both of those. So, Sam is one of our trainers, and way back a couple years ago, I said, "Sam, you know, I want you to lead an indoor walking workout." And she's like, "What?

I don't want to do that." And I said, "No, it's really fun." And she's like, "What, how, what am I gonna do for a half-hour?" said, "Talk to the people at home. You're... It's surprising how fun it is. Yeah. So, basically, Indoor walking is, I guess you could call it glorified marching.

But we are taking steps. We're moving forward. Back, side to side. We add in, like, high knees, Hamstring curls, side steps, so we use different planes of motion. But we just keep moving.

We always turn on our watches, And we know that they're not gonna be accurate completely because when you Kick your leg, whatever. It's not an exact step. Right. But we always get several miles in. The names of our workouts are really fun, So, we have the 2,000, the 3,000, the 4,000, and the 5,000-step workout.

We have the Walk a 1K, Walk a 3K, and Walk a 5K. We have all different names. We have Walk and Sculpt, Speed Walking, Power Walking, like, All different indoor walking workouts. They are by far the most viewed workouts. Of our tens of thousands of members.

Yes. So, we know you guys love them. And now all the trainers love them, too, so they kind of fight over who leads. Next one. Like, "Yeah, I'll lead a walking workout." "I'll do it." "That sounds fun." Yeah.

We're all hesitant at first. Yes... But then we're like, "Okay, we can do this." And they really are for those inclement days, For those days where you're exercising early in the morning. You're not gonna be outside by yourself because it's dark or it's nighttime little kids or whatever it might be, it's a great cardio workout to add to your strength. Training.

And low impact, too. And low impact. You know? It's just like, it's really good for those joints. Do you want to talk about it?

Yeah, let's go. What are some of the questions? Yeah. Let's do it. All right, let's hop in.

Um, first question. Pre-asked question that we had: "What are your thoughts on berberine?" Berberine, Okay. So, berberine... I saw that one kind of come in. Yep.

Um, berberine is a supplement. It's a substance that you can take that has been proven to help with blood sugar. Regulation. And, um, some people take it who feel like it might... I'm not gonna say this, 'cause there's no proof that it curbs your appetite.

It just can help to regulate your blood sugar. Now, is it proven to regulate it? I don't know. I'm not a doctor, and I've never taken Berberine. I have heard it recommended for people who are trying to regulate their blood sugar.

But that being said, It's not a weight loss tool. It's not a, um, For sure, an appetite suppressant. It's just another supplement that you could take that could perhaps help with blood sugar regulation. Other than that, I don't know much about it, and I, honestly, That's one supplement that I really don't know anyone taking it. So I can't really say, "Oh, I know somebody who's-" Yeah.

Really felt the difference." I mean, when I saw that question come through, I was like, "Kris, what is that? I've never heard of that one." She said, What is berberine? Yeah, yeah. And I had to make sure I pronounced it correctly. Um, how many days a week should someone strength train, plus doing cardio a week on top of that?

What does that split look like? So, if you go off the CDC recommendations, that are on, you know, the government website. It is 150 minutes of heart-pumping cardio recommended a week. So, 150 minutes a week. So, take that, divide that.

You know, in minutes. That's about two and a half hours of total cardio a week. Which is not that hard if you're a walker. Mm-hmm. And you get out there and walk, or you do your indoor walking workouts, or whatever.

And then two to three strength training workouts, total body. Recommended per week. No prescription, no time, no nothing. Just use all the muscles in your body, at least two. If not three times a week.

So, I do like that recommendation. I think it's good. I would personally say, try to lift weights at at least three days a week. Try to hit every muscle group in your body. And try to reach fatigue.

So, fatigue is that feeling of, Oh, my goodness, I can barely do another rep. It's that feeling where you go to about eight. To 12 reps, somewhere between 8 to 12 reps. Some people say 10 to 15. But really, no more than that, where you're like, "Oh, my gosh," struggling.

Reps, thinking, "This is really getting heavy and hard for me to do." That's fatigue. Pain is different. Pain is like, "Uh-oh, my elbow's really hurting." me." Then you should stop. Pain... Don't work through pain, but to fatigue.

So that's what you're looking for. Feeling those muscles working. Now, strength training. I said this, I think, in our last Q&A: strength training, as it turns out, Is the Fountain of Youth. The Fountain of Youth is not a fountain.

It's a dumbbell, okay? So, strength is key to aging gracefully. It helps to work with your hormones, as your hormones are changing. It helps regulate glucose and insulin. It improves your metabolism.

It makes you more capable and motivated to do your daily movements. And it is really the key for us midlife women as we age to staying independent. Older. And, honest to God, when I was 40, I never thought about staying independent. I didn't think...

Like, when someone would say, "Don't you want to be independent when you grow old?" "Whatever." Yeah, whatever. But now, at age 60, watching my parents in their late 80s. Yeah... I'm like, "Holy bananas, "Staying independent is a real thing." What do I mean by that? I mean, living on my own, being able to pick things up off the floor if I drop them.

Being able to unload the dishwasher by myself, being able to carry my own groceries into the House. Yeah... Being able to change the sheets. Like, all those kinds of things that, without muscle, it'll be very difficult. Your daily life.

I want to pick up my grandchildren. Right now, at this age, I want to be able to pick up a 35-year-old. 35-pound grandchild. A 35-year-old? 35-pound grandchild.

You wanna pick me up, Kris? I want to run and play with them, you know, at the pool. At the beach. Yeah... Whatever it might be.

And those things are important to me. So that would be the recommendation. Now, nothing's perfect, so strive for progress, not perfection. So, it doesn't matter if you lift weights Monday, Tuesday, Wednesday, And then, yeah... You don't any other day of the week.

And then you go back to Monday, Tuesday, Wednesday. Obviously, ideally, in an ideal world, you'd say, "I'm going to lift on Monday, Wednesday, Friday. I'm gonna do my walking," blah, Blah, blah, but that's not real life. Right. And so if you have to stack Training together, do split days.

If you can divide your strength training Throughout the week, maybe you do total body workouts. If you can divide your cardio up throughout the week, that is more fulfilling health standpoint and from a heart health standpoint. But again, don't beat yourself up. Do what you can do. I think that's a good segue, too, into talking about our calendars.

People are saying they're loving our calendars. We have a couple questions. But talking about, like, we give you a calendar, but is that like the Holy Grail? Yeah. Do we have to follow it?

We get so many comments about that. So, A, talk about that, and then what ADOR stands for. Okay. 'Cause people get a little confused. People ask about that all the time.

Okay, first of all, I love that you're so committed and taking us seriously. Don't want to deviate from the calendar. I mean, yeah... If it were me at home, I'd be like, Oh, yeah, I missed that one. Okay, next one, you know?

Next. So, I think it's really commendable, but that That being said, we put those calendars together to give you guys a prescription. To give you something to follow. Because I, I, I also... I like organization.

I like when someone says, "You're going to do this on Tuesday." You're gonna do this on Wednesday, you're gonna do this on Thursday." It accountable, more motivated, more consistent. That being said, We know that your life happens, and when we plan those calendars, Depending on the calendar's level, is it a beginner calendar? Yeah. Is it an intermediate calendar? We might be giving you five workouts a week.

Well, we know that just because we place them On certain days, your week may fall differently. Feel free to move a workout. Yeah. You know, move them, or maybe one week of the month you're traveling, so you pre-look at the calendar, and you go, You know what? I'm going to move a couple of these.

Up and move these ones down. Yeah, yep. Based on my travel," or maybe, I can't do this week because I don't have dumbbells, so I'm going to put in my own. Walking. I'll just pick from the website.

Weight... And do body weight or walking," whatever. Um, so feel free to move those calendars around, but use them. People always tell us they love them for the accountability, that they love that. Just checking the boxes, looking every day, knowing what their workout's gonna be.

And we have... Am I wrong to say we have over 50 workouts? No. You are- uh, 50 calendars? That is a correct statement.

Uh, I feel like we have over 50 calendars. Sam and I are constantly coming up with new ideas. Yep. And a lot of you guys give us ideas for calendars. You, for instance, you guys have said, We want a calendar of only 30 minutes or less.

Yep. Or, "We want a calendar that's only Barre-focused and Pilates-focused," or, "We want a calendar that blah, blah, blah." So we really do try to, to answer your requests. That being said, do what you can with those. Calendars. Now, ADOR...

Stands for Active Day of Rest, A.D.O.R. And what we mean by that is, Everybody deserves a day of rest, but a day of rest is not a license to sit on your butt all day, and I think for most of you, you get that. Yeah. But, like, take a walk. What?

A walk on a day of rest is totally normal and great. Walk your dog. Get outside if you can, or even doing an indoor Walking workout on a day of rest. Yep. Or some of you guys tell us that on ADORs, You pick some of our 10-minute mobility workouts.

Yep. Yoga, or a yoga stretch workout, or something like that. That. Yoga is hard. Don't get me wrong, a lot of people are sore after yoga.

Yep. But you decide. Again, I think the most... Sometimes the hardest thing for people to realize is that fitness is not black and white. It's very...

You have to be a little flexible. It's not about perfection. It's about progress, and so, uh, you just have to roll with it. Um, will we be having a February calendar similar to the January calendar to follow Along with? We usually change them up a little bit.

Like, yeah... If we just did a beginner calendar. We'll probably add in something that maybe has a little more punch to it. Um, but that being said, again, you can... If you're a part of the private Facebook Group.

Yep, you'll really get a flavor for what these women are doing. Yes. 'Cause some people will say, I'm following the February calendar. Others will say, You know what? That calendar doesn't work for me.

So I picked, "Yep... A different calendar." And everyone talks about them in the private Facebook group, so it's really fun. Sometimes a group breaks off, and, you know, five or 10 people will say, Hey, this month I'm doing this calendar. Anyone wanna join me? And other people join.

That being said, in the Facebook group, we announce these calendars. And we try to pick a Gold and a Premium. Yep. Most months. Yep.

In January, we did a challenge. It was free for everybody, so everyone followed the same one. Yeah... Just one. But we usually do, like, a Premium Member calendar and a Gold Member calendar.

Yes. So that, you know, the gold can follow One, but the Premium sticks to the Premium. Sticks to Premium. Yep. So, we...

And I know that we have a couple of new calendars coming out soon. So, yeah... Um, join the private Facebook group if you haven't already, as a member. It, it is... You know, and there are a lot of silent members.

Yep. Like, there are thousands of people in that group, and some have told us, Like, "I don't ever comment. I don't say a word." I just read everybody's comments every day, and I'm so motivated, 'cause these are women in You know, in the thick of it. Like, they're sharing the good, The bad, the ugly. Yes.

They're showing their workout successes. That they're trying. They're also talking about... I, I cannot believe the number of women who have had surgeries. Yep.

Injuries, setbacks—yep... Hardships, whatever. And then they come on back, and it's like, Oh, my gosh. She's back! Oh my gosh, she just had a knee replacement.

Or whatever it might be. Yep. It's like, Really surprising. We do pay a lot of attention to what's going on. In the group, and we get a lot of good, feedback and suggestions from.

From the group, so it's fantastic. Yes. Uh, Susie is asking, Um, "Could you make a 30-minute strength calendar?" We do have, Um, a calendar that is 30 minutes. I'm... Why am I blanking on what it's called?

Mm. It says something 30. And if you're watching this right now, the next calendar we have is Lift 30. Lift 30, yes. Um, and so that is the one I have teed up.

For us to follow along in February. Ooh, insider information. A little insider info. Yeah, I see we have 30 for 30 for Premium. Gold.

Yep. But then, we... That one does have a bit of cardio mixed in, but I would say it's a good strength calendar. So... Also, our, and then Sweat in 30.

Sweat in 30 has some cardio. Yep. What about Slow and Strong? Did we ever do a calendar for that? I can't remember.

We did. It's probably on our challenge page. Because that was a challenge. Okay. Um, but those ones are gonna have 50- and 45-minute workouts, for sure.

Those are longer ones. Okay. Yep. It's not on there, so note to ourselves. We need to get that up.

But, yeah, the Slow and Strong series is all strength, so it is heavy strength. It's... They're advanced workouts. They're tough. Yep.

People are just kind of discovering them now. There's, uh, Seven of them, or eight? Seven of them, I think. So far. We're about to film number eight.

Um, and so it's a series: upper body, lower body, lower body plus core. Total body, unilateral, then we did another upper, another lower. Yep. We're gonna do a total. So, you could also turn that into your own.

I know that's longer than 30 minutes, But, um, they are just solid strength. And something that I've been seeing in, Um, our members' comments are like, "Holy bananas, My heart rate is up so high. Yes, yeah. I'm not. I'm not jumping.

I'm not... All I'm doing is lifting weights, but your heart rate is up because it's serious strength. Yes. Um, we have a question: "I notice that Do planks hurt my right-hand wrist? What is an alternative for that exercise?

There are a couple things you can do in a plank. So when you're in a full Bending your wrist like this, I like to hold onto my dumbbells. Yep. Because then you've got a neutral wrist instead of a bent wrist. A neutral, and often that feels better, and doesn't create the strain.

So, that's one option to try. Another option is to go down to the forearms. You can really change and modify. We always say, No shame in the modify game. You can really modify any plank.

Uh, high plank to be a forearm plank, if you're willing to modify what other Things might be happening that are going on while you're in that plank. Yeah. Um, that's always a great option. You can take it up onto a step platform. So, we use the step platform a lot in some of our workouts, but that takes about 25% of the, uh, you know...

Well, it takes the pressure off the shoulders. But then, if you're higher, it feels better to go into that forearm plank. Yep. And often, that works better. You could take it up onto a chair or a coffee table, which is gonna be less body.

Weight pressing into your wrists. You can also get a wrist guard. Some... You know, I was having some wrist problems. I think it was because I was sleeping weird.

This was, I don't know. That happened... Three or four months ago. So I started wearing a wrist guard that just kept my wrist neutral. And, um, the pain went away.

Yeah. So. Um, all right, we have a lot of questions rolling in. So, if you haven't seen it answered, we'll get there. We're, we're slowly getting there.

Okay. Um, does the indoor walking program qualify as Cardio? I do not like machines. Yes, it qualifies as cardio. Everything is about attitude and effort.

You can do any workout with low impact, Grumpy - Grumpy... And low effort, and it'll be what it is. It is what it is. It's what you put into it. So, if you're doing those indoor walking workouts, and you're moving, and your core is connected, and you're lifting It is a freaking awesome workout.

We are always surprised at the fact that our heart rate gets into, like, a high Zone 2. Yeah. Sometimes a Zone 3. Sometimes 3. And I love it.

And listen, this is something I just said. To Sam, um, on the way. Yeah, right before we started. So, I love Mel Robbins, and I love Dr. Stacy Sims.

I think they both have wonderful, wonderful, wonderful information. But I was just really bothered by a clip that Mel Robbins just put up on Instagram. 'Cause she just did a little clip of her and Stacy talking. And basically, she said, "Should you do cardio?" And they're like, Nope, stay away from machines. Stay away from classes.

Of course, then the hair on my skin just raises 'cause I'm like, "What?" Classes are so amazing. D- every... There are so many different classes. That's too big a category to say. Stay away from classes because some are...

Like, we pride ourselves on good instruction. Good form. We have a lot that moves slowly. We use heavy weights. Like, it is true.

Organized weightlifting. Mm-hmm. So, I love it. But then she went on to say, "Oh, like, low cardio? Not worth it." Uh, the best cardio, what you have to do if you want to make a difference.

Is sprint training." And that, again, I was like, "Whoa. Whoa! Because when a midlife woman hears sprint training, Like myself, I mean, I've been training probably my whole adult life. And when I hear sprint training, I get depressed, 'cause, Like, I don't sprint. I...

If I actually pump my treadmill up too fast because I feel like, Oh, I'm having a great day. I'm gonna do a little sprinting. I literally end up with a Pulled hamstring, a pulled glute, back pain, and knee pain. Everything. Yep.

And it's not because my heart couldn't take it. It's because my body is not set up for sprinting. It's just not good for me anymore. Yeah. So, to tell a midlife woman that the only That cardio matters is if you push yourself into high Zone 4 sprinting.

Are you freaking kidding me? That just gets me angry. So, yes, sprint training would be great. Yes, high-intensity training is great. Like, today, I did burpees with my hands on a platform.

And I decided the speed I was going, pushing myself, what I call pushing. But Zone 2 cardio walking, Zone, uh, you know, getting into that Zone 3, where you're breathing through your mouth, and it's a little more difficult. I call it "comfortably hard." Those are great cardio places to be. They're still exercising your heart. So, I guess I just got on a soapbox.

You know, I just want to say that cardio is good. It's good for mental health. It's good for heart health, and you don't have to be a sprinter. No. I mean, my God.

No. I mean, and that... It's different stages of life. Right? Like, you don't need to be sprinting.

All the time. Um, again, along the lines of walking It's a big topic today. I love it. Um, will we continue to do walking without weights? Some people have, you know, injuries.

Physical limitations from surgery, asking if we'll do walking workouts. Without weights, and I would say most of ours, 90% of our... Don't have weights. Yeah, 90% of our walking workouts do not have weights. No.

I mean, we have a couple that are walk and sculpt. So, you walk for a little while, then you pick up the weights and sculpt. Then you walk. And then we had one... What was the one that you did that had the weights?

It was, ah, walk plus core, so it's standing core. Walk plus core. Yep. Okay, so she had, like, three-pound weights in her hands. Yep.

But I would say 90% of our walking have no weights. Yeah, uh, I would say most of them. Um, when lifting heavy weights, should I use heavier weights and slow down if needed? Or should I use lighter weights and get more reps in? Those are two different ways to train, so that's a really good question.

So, what you're talking about is the difference between muscle strength vs. endurance. So, muscle endurance is how a muscle can handle something with high repetition. And think of real life. So, um, we're in Minnesota right now...

So, let's talk about shoveling. Shovel, shovel. Shovel, shovel. That's muscle endurance. How about jumping rope?

Jumping, jumping. Endurance on those biceps! How about raking leaves? Raking, raking. How about, you know, painting?

Painting a wall? Muscle endurance. So, you use muscle endurance in your daily life all the time. And it's great to train that. That is low reps.

High, I'm sorry, low reps, high, low weights. High reps. Yep. That's muscle endurance. And so, if you're a person who lifts heavy weights but you go to a barre class, And you're pulsing, and you're about to die.

That's because it's very different. ... You normally train strength. You don't train endurance. Yep.

So, it's good to do both. I think it's good to do both, but I'm way into the strength. Which is heavier: weights, slow it down, or fewer reps? Somewhere between 8 to 12 or 18, or 8 to 15 reps at most. Failure.

Yeah, to feel fatigue and almost reach failure. Yep. That's gonna be strength. Strength is, how strong are you? Can you pick up a 50-pound box and put it on a shelf in your garage?

Can you pick up your 50-pound grandchild? Can you lug bags of salt down to your salt machine? Can you... I mean, your water softener? Whatever it's called.

I was, like, kind of confused. But I was going to let you go. What's your salt machine? Your water softener. Can you...

Um, that's something I just recently did. Awesome. I lugged the big bags of salt down my basement stairs. So, like, strength is so important. Plus, strength builds solid muscle, so if you want to build your muscle, You want to start seeing some sculpting, you want to feel stronger.

That's strength. Endurance is that side of the muscle that has to do with repetitious... If you're gonna kayak, If you're gonna swim, you're using a lot of endurance. So, they're both really good to train. Absolutely.

Um, do any of our workouts include grip strength? Um, well, I would say that any heavy weights you're curling involve grip strength. Yeah. So we don't really do farmer carries in Here. Yeah...

Where you hold weights and walk long distances just because, like, we don't have the space. We don't have a lot. We don't have a lot of space to farmer carry, but that would be a good idea. Uh, exercise to do on your own. Take something really heavy in both hands and Then walk, like, 100 meters.

You know, you'd have to walk back and forth or something. But if you are using heavy weights with a Neutral wrist for curls, anytime you w-... Squat, curl, You press. You are working on that grip strength. That forearm strength, and the biceps in particular, really hit the forearm.

In my opinion, absolutely. That's one, like, where I feel it, too. If I'm lifting super heavy, And we're doing more, you know, blocks of work. I'm like, I gotta put these down for a second. Yeah.

And really shake it out." And it's not because my muscle is so bad, It's 'cause my forearm. Grip strength, yeah. And also, reverse, um, rows. Rows. Reverse grip rows.

Really, anything where you reverse that grip, you're gonna feel that. Uh, forearm strength. All right, we have a couple people really Wanting to get to this question. Okay. So, we're gonna jump back up to this one.

Jump in it. Jump in. Um, I was wondering if you believe in the body weight set point? If you've lost weight but want to lose more, but your body loves to be around weight. Um, maybe I really need to change things up.

With food and exercise." She still has about 20 pounds to go. Like, "Oh, it's hard." What can you do from there? So, she's kind of stuck. She feels like her body just kind of loves this. At, like, that place...

Certain weight, Yep. And she says—she— She needs about 20 pounds more to go. Okay, so... That is so hard, especially for us midlife women. It just gets harder, and I don't wanna say that to depress anybody.

I'm just a realist. I'm never going to tell anyone. Oh, it's just so easy. You just have to do this. Uh, I love it when people go, "Well, I just ate a little less." and I lost 20 pounds." I'm like, "Mm, no." It's pretty hard to do.

Um, but typically, if you really want to make a change, you'll have to shake it up. Mm-hmm. So, it's not... You know, if you're down to that set point where your body feels kind of comfortable, You're really gonna wanna change your body composition. You're going to want to put on muscle and take off body fat.

So, you're going to need a calorie deficit. You're going to have to get serious about a calorie deficit, meaning you eat a few less calories than you actually burn every single day, and you can figure that out through tracking on MyFitnessPal. Um, MyFitnessPal, My Macros. Those are apps. You can figure that out with your watch.

Really good on your Oura Ring. You can see your daily activity, then you can track your calories. So, you're going to want to be in a calorie deficit. You may want to change you're eating, and I don't like to tell people to be drastic. But perhaps you're gonna have to cut carbs way down.

Yeah. Perhaps you're going to have to really make sure that your, Your protein value is where you need it to be, about a gram of. Um, a gram of protein per ideal pound of body weight, meaning if your ideal Then you're going for 140 grams of protein. Mm. Not whatever your current weight is.

Um, and then you're going to have to really focus on strength. Focus on strength. Focus on strength. It takes time to build muscle. I started lifting heavier weights.

Uh, in 2025. Yeah. So, I really kind of started adapting it. Not till, honestly, about March, and I started going heavier and heavier. And it has taken my body, like, eight months, eight months.

To feel like it feels a little... Like, it feels different. I feel stronger. I've noticed that I'm stronger. I've noticed that I can do certain things that I wasn't doing before.

I feel like perhaps I've built a little extra muscle, which is hard in your 60s. To build extra muscle. So it's not an immediate change, But I would really go for strength training, strength training. Strength training, calorie deficit, change up the foods you're eating. Really be aware of it.

Try to get your sleep in. Um, and see if some of those things can help you, you know. Make a change. Absolutely. Um, this is kind of a fun question.

We haven't had this one before. "Have you had any injuries?" Not recently. Oh, my God, knock on wood, please. I know. If I get injured next week, it's your fault, whoever asked this.

I will freak out. Um, I haven't had a recent injury. I had horrible back pain about 10 years ago. Yep. Really bad, where I literally could not do a burpee.

Like, I would tell my class to do a burpee, and then I would not do it. I would just tell... You know, talk to people as they did it. I couldn't pick up a load of laundry. I was kind of, Like, pushing one hip out to stand up.

My back hurt all the time. But I was in the throes of also teenage kids, where I was taking care of all their injuries, and I was the last person I was taking care of. I finally addressed it. I started doing more therapeutic workouts. I started using a massage ball.

I started really doing the things I knew. To be good. I started using infrared light therapy. I started doing more Pilates, and all these different things. And my back pain went away, and I've been fine ever since.

But I haven't had a major injury, but I do like, my wrist was hurting me about 4 months ago or so, and I started sleeping with this brace on. Because I knew my wrist was curving when I was sleeping. I started wearing it to lift weights. My knee was bugging me, so I wore it. I don't know, four months ago.

I actually went to an orthopedist, Cause I was like, "I wonder if something's going on," and they did an X-ray. And they're like, "No, there's nothing that appears to be wrong at this time." So I started using infrared light on my knee. I started doing more therapeutic mobility work, And it went away. So I always have a little something, a shoulder, a wrist, a knee, like, where I can kind of feel Something. Right now, I'm good.

She's golden. Um, but yeah, I get little injuries. I haven't had a major injury. Uh, so I'm really, Mm, thankful. I did have a hamstring tear about 20 years ago.

Too. That took me a good six months before I could Actually, kick my leg out. Yeah, like a kickboxing kick. So, I've had a few. I think you just...

I mean, you listen to your body, right? Like, if something feels off, It's like, "Okay, what can I do, you know, right away?" And obviously, We're in fitness, but I think it's good to know. I think people probably think that we're, you know, unstoppable. And we do have things that come up, too. Oh, yeah.

So, and I have to be really mindful. Like, I train completely differently now versus what I did 30 years ago. Yeah, so, um, "How do you feel about GLP-1s for weight loss?" Well, we never really talk about it, because honestly, I feel like that is a medical—mm, discussion that I have no experience or knowledge to tell you what to do. I am just like you. I hear about it all the time.

I have heard it being really. Really helpful for people who have a lot of weight to lose and are. Uh... Have some serious health problems. Diabetes, heart problems, whatever, and it can be...

It's between you and your doctor. Mm-hmm. It can be very beneficial. I really don't know enough about it. Yep, to tell you it's something great.

Um, I had someone say the other day, "Oh, I heard it's just good for your cognitive benefits," and I'm like, "Really?" So, you'd start taking it just for cognition? I d- I don't know. Um, I think if it's something... If you are in a world of hurt, and I do know one person who has diabetes, had like pa- close, really, really serious cardiac warnings, Um, older age, and knew that, like, could be in a world of hurt soon. Yeah.

Started taking a GLP-1, 'cause I had to get off. At least 100 pounds, and it's been very beneficial. But again, I know nothing about it. And I think we all hear that. Too, like, there's different dosing, right?

Yep. So, like, It depends on what the dosing is. It's definitely something that, My own personal opinion: It should be regulated by a doctor. Yeah, absolutely. You'll laugh at this one: Where do you get your leggings, your black leggings to work out with the belt?

They're super cute and look flattering. Okay, I absolutely love that comment. We love this question. So, the... Because the belt that we wear is called a tune belt.

And the only reason we wear that belt is it holds our microphone. If we put the microphone inside our leggings and we get sweaty, The microphone gets sweaty; it stops working, and these little microphones, They're, like, 500 bucks. They're, they're not cheap. They're expensive, so we can't ruin the microphone. So, we wear these neoprene things called tummy belts.

That's the only reason we wear them. Yeah. So if you—we, We would not choose to wear those. Yeah, but you could put your phone in it. For goodness' sake.

Yeah... If you wanted. I mean, you can get them... We get them on Amazon. Um, they've, they're...

I've, I've been teaching fitness classes since 1989, and we've had Tune Belts. So, they've been around for a long time. They've been around for a long time. That being said, our leggings... So, Sam and I are always putting up Recommendations from Amazon.

We hear from so many of you that say, You know, listen, I'm not gonna buy a $100 pair of leggings to work out in my basement. And I totally get that. I have literally tried them all, And Sam knows it. She has. I wear the leggings, so we buy them, and I wear them to do a tough workout.

I want to know if they're sweatproof. You know. Some of these fabrics, like when you get really sweaty, They start to kinda, like, sag down, and you gotta pull them back up. Some of them feel too thick. Some of them don't perform well.

Uh, washings, et cetera. So, we have kind of landed on CRZ Yoga. It's C, then the letter R, then Z, yoga. We have tons of links to Amazon, and they range between $25 to $40 at the most for a Pair of leggings. Mm-hmm.

Really, really like those. So, CRZ Yoga is by far our favorite. But another one people buy a lot is the Colorful Koala. Yep. That's another brand on Amazon.

I've tested those. I really do like those. Those are really good. I've tested other brands, I'm not going to list the ones I don't like, so we don't talk about Don't... I don't know.

I don't like that they're either weird in the crotch or sag after you sweat. Whatever it might be. So, those are tried and true. I currently also really like Athleta. Um, Athleta has...

You know how you go in spurts? Yeah. So I didn't buy anything from Athleta for, Like, five years. Yeah. It just...

I wasn't really happy with some of their fabrics, to be honest. Yeah. And, um, now they've kind of changed, so I've Been wearing more Athleta-type leggings lately, and they have a ton of sales. So, we have links to that, too. Yep.

Uh, on my... I have an Amazon storefront that has so many great Athleta clothes. And then we also have what they call a Shop My Storefront. Because so many people are always asking, "Well, Kris, where did you ... Like, this top is from Athleta.

How do I get this top? So I, We load up our Shop My, we load them up too, so. We do. Um, so I dropped some of those in the chats. Um, wherever you're watching, so you can find those links in there.

Yeah, if I wasn't a fitness trainer, I'd be a professional shopper. She would be. She would be. I'd be a stylist. That's what I would do.

Um, what are your favorite supplements? Well, it depends. Okay, someone asked me this today. So, I take AG1 every morning. It has been my thing.

Sam actually got me into it. I I would say... Like, three or four years ago. Yeah. And it is a greens drink that I think tastes good.

I've tried other greens drinks. Believe me, we try them. Yeah... Cause we're like, "Okay, let's see if a different one tastes better," or whatever. I, I never liked any of them.

I just like the way AG1 tastes. It's your daily vitamin. It's your probiotic. It's got all your superfoods, like greens, in it. So, I shake that up every day.

That's my daily vitamin. That's what I take. But I also add in a Vitamin D. Because it's not in AG1 and it's fat-soluble, so it's something you should take on your own. And women, actually, the...

I've heard that. Like, Vitamin D is the number one vitamin that women should be taking. And most people, because we're deficient. My husband's actually low in his right Vitamin D. Shocking, right now.

Yeah. But yeah. In the winter. In the winter. Yeah, yeah.

Especially 'cause you get vitamin D from the sun. Right. Um, but we're all wearing sunscreen, so Not absorbing it. Mm-hmm. Like, it's a conundrum.

Um, so, Vitamin D. I take Omega, Omega-3, which is really recommended, and I do take extra Vitamin C because so many people talk about Vitamin C. Hair, skin, nails, immunity, all the good things, and it's water-soluble. You pee out the extra, so— Mm-hmm. I take those extras.

Above and beyond that, I take creatine. I use creatine gummies, because I just do not need another powder in my life. And, um, I really like them. I've noticed some energy. It has not been earth-shattering.

Like, it's not like... Oh, my God, my life changed, but I do like the way I feel taking creatine. And I do feel like all... It's the most studied supplement out there. And there have been so many proofs about the cognitive benefit.

Mm-hmm. For creatine. And it's an easy, you know, over-the-counter thing you buy. It's a supplement. So, I like that.

Um, I'm trying to think of any other Supplement that I actually take. I don't know. Pro: I use protein powder. Yep. Uh, do you use collagen powder?

Uh, you know, I go in and out of using collagen powder. Like, I hear... Collagen is not the same as whey protein. So, people, mm-hmm... Need to know that.

Collagen has 22 amino acids, and it has a different amino acid profile. Than whey protein. Whey protein has the amino acids that are focused on muscle repair and recovery, so I always use whey protein every day. Collagen has been shown to help with hair, skin, and nails. But it's a whole different amino acid profile.

So, when people say, "Oh, I take collagen after my workout," it's not really that. Beneficial, right? But I keep reading different things about collagen. I do take collagen, like I did yesterday. But I did not today.

I, I go in and out. So, I keep hearing collagen is not necessarily converting to the type of that your body used to make. I don't know. The jury's out, but I do. The jury's out.

My husband and I have it in our little. You know, container, and we do use it, but that wouldn't be something that I'm... Daily, I take magnesium at bedtime. It helps with sleep. And magnesium's another good one.

And then, of course, electrolytes. I am always using electrolytes. I just feel so much better in my workouts. I just... I'm apt to drink more water, and as a matter of fact, I'm going to drink some water.

Flavored water. Mm-hmm. Will the gold workouts still be available? After January if we start the calendar late? 'Cause there are some unlocked workouts in our calendar.

We have to talk to the team. We were talking to our marketing team. We talked about leaving them open for, Like, 15 days. Yeah... For people who would, Um, start the calendar late.

So, um, yeah. Jury's out. I think we did talk about 15 days. Though, allowing people to go to February 15th with the calendar. Yeah, 'cause we've started to kind of tell people today.

Too. Yeah... Like, you know. Join, join, join... Join today.

Join. Yeah, so we'll allow you to finish it. Yeah. Chris, would you comment on whey protein Plant-based protein powder? Yes, so whey protein is an animal.

Uh, you know, it's, it... Whey protein has the nine essential amino acids. In it. So, it's very high in BCAAs, branched-chain amino acids: leucine, isoleucine, and valine. Leucine, in particular, is the one amino acid proven to help with muscle.

Recovery and muscle repair, so you wanna get some leucine in. Plant proteins don't necessarily have super high leucine. That's okay. Plant proteins have different amino acid profiles. But if you eat a variety of plants throughout the day, If you are a vegetarian and you are really good about getting your five fruits vegetables, and you're gonna get all those amino acids in at some point.

So, you don't really have to stress. But they just have slightly different amino acid profiles, and anything that is made from whey animal protein is gonna essential amino acids in it. So, to me, it's just A little bit more of an effective protein, but nothing wrong with a plant-based protein. And there are tons of vegan athletes who are very strong. You just have to be very adamant about getting in real food.

Real fruits, vegetables, grains, and quinoa. I always say quinoa because quinoa is that one crazy grain. Yep. That also has the nine essential amino acids. It acts like an animal protein.

Mm-hmm. So, uh, anybody who's, uh, vegan or Vegetarian? I'm always like, "Make sure you eat quinoa." It's a great... It's a great grain." Yeah, yeah. Um, so, the...

I'll give you some background on this one. But here's the question: "Do you have suggestions for ladies like me who have been out of shape for a long time and has a lot of weight to lose? How should we ease into it? Any diet suggestions?" her daughter asked. Um, wants to do, like, a challenge with her, but they do the best, like, If they have concrete guidelines and plans.

Her phrase for 2026 is "self-care." It's finally time to take care of me. I love that. Um, I'm a huge proponent of start slow and start steady because I think fitness has This, like, people get all, like, gung-ho. Like, "I'm going to CrossFit! I'm gonna just kill myself." Next Know, you're injured?

Yep... 'Cause your joints weren't ready for it. You're depressed. You're sore. You get demotivated because you don't feel like you're as good as other people.

Forget about it. Start slow. That's why we started with this walk and beginner strength calendar. Which is a beginner calendar, because the walking workouts that we have is, would be a great place for you to start, and I bet you'll find them quite a challenge You haven't exercised in a long time. Our beginner strength workouts move super.

Super slow, and they're just super, like, focused on someone who says, I don't even know what I'm doing, so try those out. But I would start with, you know, I would walk as often as you can. Get as much walking in as you can. Stretch. Do some, uh, mobility workouts, and we do have some, Like, 10-minute mobilities.

Yep. But what does mobility mean? Mobility means joints. So, joint mobility is where two bones come together. So, this is a joint.

It's a ball and socket. This is a joint, but Uh, this is a hinge. This is a hinge. These are joints in my fingers. You've got ball and socket in the hips.

We've got joints all over our body, and if your joints get injured, It's near impossible to lift weights if your hip hurts. If your shoulder hurts, if your elbow hurts, it's near impossible to lift. So, joint health is super important, doing mobility, getting synovial fluid moving. Your joints, cat-cow in your back. We try to do all that for you at Get Healthy.

UTV, give you those things. But just start out slow. Exercise, like, three days a week. See how your body feels. If that feels okay, go to four days a week.

Start with the walking. Then add weights in, like, two days a week, and spread it out and see how you're doing. Start with what you can do, and work your way up. Know that this is a whole year, 2026. Like you said, This is your year for self-care.

You're not going to see massive results month. You're not going to achieve everything in one month. Like I said, for me, lifting heavy, I I feel like it took me eight months to really go, "Wow, picking up these 20-lb problem for me," and it took a long time. So, slow and steady wins the race, I say. Um, don't overdo it.

Don't... You know, just start where you're at, and don't be afraid to modify. Absolutely. Okay, we can do one more question. And then we have to wrap.

I was going to say, Chris, we're running out of time for you. Um, because we just talked about it. Is there a whey protein that you recommend that you like using? Yes, we can give a link. Yep.

So, I mean, if any of you who have been Following us for a long time, BiPro used to be our favorite. It was just... For 10 years, I used BiPro protein powder. It was just a really clean protein, and they are no longer. They were sold to a large company, then that company decided to cancel them.

So, no more. So, for the last, like, two, three years, I've been experimenting, and I landed about a year or two ago on Naked Whey. It's literally called Naked Whey because it's just whey. There's nothing added to it. Now, you can get the vanilla or chocolate.

That has a little bit of flavoring to it, but it's not sweet. If you want it to be sweet, you need to add a little monk fruit or stevia to it. But it's clean. It does not give you stomach problems. There are no additives.

There's nothing weird in it. It's just straight-up whey protein. It's really affordable. Um, and so that's what I use. Yep.

All right, I think we have to go. You guys! Mm. I, I always say, like, people, uh, You know, "How are you gonna talk for an hour?" I'm like, Oh, believe me, we can. As 2026 is progressing, one of the things you guys asked us was, could we bring some of the trainers on?

We do have six trainers. Oh, and by the way, Little insider news... We have a new trainer starting. She's really awesome, she's really freaking adorable, and you'll love her. Because our friend, Miss Sam, is having a baby.

I am. She's going to have a baby. You can't tell, but she's going to. And, um, she'll be out for a couple of months. Yep.

And, um, we always just have to have, you know, room to... Because we have... You know, it's hard. Everybody has injuries. Even trainers get injuries.

And we have different things going on, so we do have a new trainer starting. Um, but that being said, where was I going with this? Um, what were we talking about? We were wrapping it up. Menopause brain.

We were wrapping it up. Oh, we're gonna bring the trainers. You guys asked if we'd bring the trainers. Onto the Q&A, so you could just ask them some questions. Yes.

Get to know them, like, "How many kids do you have?" How many grandkids do you have? How long have you been training? All that kind of stuff. Yep. So, what we'll try to do is insert them every month and maybe bring one on for, like, 15, 20 minutes of the time.

Where you guys could just talk to that trainer and get to know them a little better. So, that's a little idea for 2026. We love your feedback. Keep it coming. Yep.

Tell us about calendars. Tell us about your workouts. Um, we love them. We love the feedback. We are here for you.

Yep. So... We've got lists, and they keep running. So, let us know, and we'll keep adding. Thanks for joining us today.

You guys, Happy New Year! It is 2026. Turn the page. Clear the slate. Be kind to your body.

Be kind to yourself. Get going, and we are just so excited to have you been a part of Get Healthy U TV, or if you are new to Get Healthy U TV, Try out our challenge, and let us know what you think. Have a good one! Thanks, Sam. Yeah, thank you.

You.