GHUTV LIVE! Importance of Recovery and Rest Days

Hello, get Healthy UTV squad and anybody else who is joining us today. My name is Chris Freytag, and I have Sam Cameranesi with me. Hello. How are you? Great. How are you today? Good. Good. Otherwise known as Sam Cam. Yeah. We come here every month for a little Q&A, a little like I was gonna say fireside chat, but we don't have a fire. We're sitting in the kitchen today. We do this every single month. So any of you who are a part of Get Healthy U TV probably know about this already. If you are just stumbling upon us and going, "Who are these people?", I'm Chris Freytag, founder of Get Healthy U TV. It is an online streaming service for at-home workouts. Sam Cam is one of our trainers and our digital content manager. She keeps me in line at least. I try. Yeah. And we come live every month, and we try to pick a different subject every month to talk about things that the squad, the Get Healthy U TV squad is asking us about. If you are a member of Get Healthy U TV, make sure you're a member of the private Facebook group. A lot of really worthwhile conversation happens in that group. Yes, every single day. Every single day. Like you guys are amazing. So it's a great place to ask questions, to talk about workouts, accountability, discuss a whole bunch of stuff. So that's really awesome. But today, for this hour, we're talking rest and recovery. Now, that being said, any question is fair game. So if you have any question that you wanna ask us about health and fitness, lifestyle, whatever, feel free to ask. Sam has a lot of pre-asked questions because we always give you guys a chance to pre-ask. You can ask on the fly. And just wanna also tell you that we have a little checklist for you, guys. If you wanna download a checklist about the do's and don'ts of working out at home, go ahead and just enter your email address. And we have a couple little pointers for you to get started at home. A lot of people, obviously post-COVID, were like, "Okay, working out at home is actually very convenient, it's very easy, it's very affordable. It's what I like to do, but sometimes I'm not motivated enough." So we've got some do's and don'ts about how to set yourself up for success. And I'm gonna give you one little hint. One of them is you need to plan. Failing to plan is planning to fail. And that's why we have so many 28 day calendars at Get Healthy U TV, is to give you a plan so you aren't just staring at your computer going, "What should I do today?" It's just like having a trainer there for you. We're gonna give you a plan. Okay, so we got that download. Let's get right into today's subject. Why are you sitting in the kitchen? I'll tell you why. It's our new set. And isn't it pretty? That's so pretty and bright. Just I love it. I know. So you normally see us in our workout area, which is kind of over to my right, but today we're sitting in the kitchen, although you can't really see, I'm gonna move them into sight. I brought all my recovery tools today to talk about rest and recovery. All right, Sam, what's it? We have a lot of pre-asked questions, but we did have one just kind of roll in here right away. So we'll jump with that one. Okay. I have developed such a problem with tight hips. I foam roll three times a day, and it doesn't help. Any suggestions? Oh man, tight hips is pretty common because you use your hips to walk, to lift your knees, to squat, to jump, to run, to bike. Need I say more? And sit down, If you are active, you use your hips a lot. And they also call it sitting disease, when you have hip issues- It's a real thing. From sitting too much. If you've ever taken a long car ride and you get out of the car at the gas station and you can't stand up, those hips are stuck. So foam rolling is great. Eating an anti-inflammatory diet, trying to eat things that don't cause inflammation. Processed food is the number one culprit for inflammation, GMO wheat, additives, sugars, food colorings. I'm just trying to think of some of the thing, all the weird chemicals that go into foods. But if you're eating clean and you're still like, "Hey, the foam rolling's not working," a couple questions. Could you have hip prostatitis? Could you have any kind of a hip injury? That would be something that you would want to perhaps check out with a doctor. If this has been going on for three to six months, that's where you call it chronic. Usually, if something's just like happening for a couple weeks or so, it's an acute injury, and you can usually work through it or give yourself a little extra rest. That's what we're talking about today. And that's the last point I wanna make is, do you actually rest? I love that your foam rolling, but do you take some days off? Do you do any yoga where you're getting some really good cobra poses and some pigeon poses and some of those other things, too? So check that out. Sam, we do have a bunch of really good articles about seven best stretches for hips- Hips, yep. Beyond the foam rolling stretching. Also, we have some article about hip prostatitis. We do. So you could check that out. And then the last thing I do wanna say, I'm really being lengthy on this one, but mobility is really a big deal for warmups. Those of you, whatever workout you're gonna do, mobility is the first thing that you should focus on, mobility of the joints. I always say motion is lotion. So shoulder rolls, hip rolls, just to get the juice and the joints to get it flowing. So always remember to do a mobility warmup. And last thing is this percussion instrument, which I brought with me. You might wanna invest in one of these. Sam and I both have one. So I brought my Theragun. What's yours? Hypervolt. Hypervolt. So there's different brands. They turn on and they go super... Like it's a really intense massage, myofascial release. Yep. This thing comes with us in the car when we go on trips. Mine comes with me everywhere every day. Everywhere. So that's a good idea. All right, moving on. Let's see. How many times should you allow between workouts for resting if you work out two to three times a day? Two to three times a day? Yes. Holy, holy moly. What are you doing? Are you training for something? So rest between workouts. It's really interesting. It depends on what you're doing for exercise, that's one of the big things. The second thing is the intensity of it, like how intense are you running versus walking. Like I walk every single day, but I would never run every single day. That would be too much on my joints and my hips and back, specifically for my body and at my age. And that's the other question is, how old are you? Because one of the things I've noticed as I've gotten older is that my joints and muscles need more recovery now as I'm turning 56 the next in two months versus when I was 25. I really didn't need very much recovery back then. So you have to work that in. Now, if you're working out two to three times a day, maybe you're dividing your workout, maybe you're doing 10 minutes in the morning, 20 minutes in the afternoon. I mean, some people do that too. But I would say, so for me, personally, I take two full days of rest a week. Now, when I say rest, we at Get Healthy U TV, we talk about what we call an ADOR. And that is our active day of rest. So what do we mean by that? A day of rest doesn't mean you have to sit on the couch all day or lay in bed. It means that you aren't doing the intensity of exercise that you normally do for your workouts. So taking a walk with a dog, or a walk with friends, or leisurely playing in the pool, or doing fun things and moving around, that's totally great, but that's an active day rest. You don't have to have an intense workout on those days. Rest and recovery, though, is very individual. It's based on all those factors. And you have to kind of get to know yourself. And don't compare yourself to others. I think it's easy to do that. Look, I mean, I'm sitting next to this beautiful woman who is 25 years younger than me. Okay. So if I follow her plan, that's gonna be really hard on my body. I have learned to build in my own recovery and not compare myself to someone else because I have to do what I can do, right? Well, and that's even changed for me in the past five years. I am working on it. Rest and recovery is something, even Chris knows that I'm still working on. But I am trying to take at least one day off work. I'm just walking, and then I'm really trying to just stretch more because as a dancer, like I stretch every day. And now that I'm not dancing anymore, I don't stretch as often. And I'm finding that things are tightening up. So the more that I can bring that back in, my muscles feel better. So it changes year over year too, I feel like. You know what I'm thinking? We run a lot of challenges to Get Healthy U TV. I'm almost thinking we should run a stretching challenge because I'm guilty of it, too. Like I wish that I put more recovery into my workout routine. I'll stretch for 5, 10 minutes at the most at the end of a workout, which, honestly, I mean getting in a good 10 to 20. For those of you who's tag on like a 20 minute yoga, we have a lot of really good 20 minute yogas on Get Healthy U TV. It's so amazing to do that. So maybe we do a challenge where everyone, maybe we set one up where everyone stretches for 10 minutes a day for a month or something. I added it to my list. And it is something that like... I think a lot of us fall off the wagon, too. I'm not a New Year's resolution person, but that's something that I try to add into mine. I do really well for about two months and then I fall off the wagon. So, okay, we've got that noted everybody. You might be seeing a stretching challenge coming up. There's a lot of people that would love it. Okay, good. It's on the list. Okay, awesome. Kind of along the same lines though, Chris, there's a few people that are saying on the Facebook page in our group, people aren't taking rest days and they're doubling up on workouts. How do you respond to this? What's your advice? So it depends on what you mean by doubling up. You see, for instance, some people, I see you doing a 20-minute workout and then tagging on another 20-minute workout. That's a 40-minute workout. That to me is like a awesome. To me, an hour a day is a really good amount. Even 30 minutes is worthy. Don't beat yourself up about whether or not you had a long enough workout every single day. But if you're doubling up two 20s or two 30s, I think that's really great. Now, if you're doubling up two-hour long videos, or you are doing a hit workout in the morning and a hit workout at night, again, it depends on your age, your fitness level, how intense you're going, the range of motion you're using. But it sounds, without knowing the individual person, that that would maybe be too much. So if you are doubling or tripling up on some shorter video... And I love, I see a lot of you saying that you tacked 10 minutes on the end of a workout. Maybe you did a 10-minute ab or you did a 10-minute yoga flow. By the way, it's really a good time for me to mention, we have over, I think I was counting, over 60 10-minute videos in our library. And we add a new one out. I think it's almost every month. And we take suggestions. If someone says, "Hey, I really want 10 minute blah blah," we do it, we record it for you. So tag on a little 10-minute workout that could be very body part specific. Maybe it's just you want some arms after a long run, or you want some abs, or you want a quick yoga stretch or something like that, please feel free to tag that on. Yes, absolutely. What are your thoughts on infrared sauna blankets for recovery? Really good. Infrared heat is amazing. So infrared heat is different than regular heat. Infrared is you can't see it to the eye, like you can't see the wavelength of the heat. And it's not very hot in some cases. So people kind of get confused what infrared is. A lot of like infrared blankets, infrared heating pads... I have a heating pad for my back, I'll tell you my story here in a second, that I use every single day. And it has regular heat with infrared in it because if you only have infrared, it doesn't feel like anything. You're kinda like, "Is this working?" So you add a little of the regular heat in there too 'cause it's soothing and it relaxes. But infrared reduces inflammation. It gets right into the tissue, and it's amazing. Now, we have an infrared sauna at my house. My husband really wanted that years ago. He was obsessed with it. He's like, "I've gotta have it." And so we do have that at our house, too. And it also has heat in it, so it gets very hot in there because it has the additional heat, but it has the infrared lights in there, which are really great for anti-inflammatory. My back was so bad about eight years ago. It was really bad. And I had an MRI to make sure that there was nothing structurally wrong. I didn't have a fracture or anything like that. And the doctor said, "Hey, listen, at your age, it is wear and tear to the spine." And I had a little bit of a, he called it like a degenerated disc between my L4 and L5, which I'm sure is from just use and body mechanics, et cetera. So I decided to take matters into my own hand. I started doing my own therapy. I use this massage ball every single morning. It's got dog hair on it, but that's called a golden retriever. But I use it every morning, and I lay down on my bathroom floor for about 5 to 10 minutes. So I guess I do a stretching routine, but I do it on my back, very focused. And I put it just on either side of my spine, especially down where your sacrum is. And those muscles just get so tight. That's where my pain was coming from, tight muscles. And I just lay on my bathroom floor. I have a TV in my bathroom. I know I'm TMI, I'm telling you too much. But I watch, turn on the news, and I just move it around to trigger points. And I just get in and massage those muscles. Then I put on my infrared heating pad, and I just walk around for about 20 minutes with it on. It has a little lithium battery in it. And I started doing that and started being very religious. You guys know I always love the word consistency. And my back pain has literally gone away. Besides stiffness from age, I don't have any back pain anymore. I can squat, I can lunge, I can pick up heavy stuff, I can do burpees. And I know it's because it's not what you do once, it's what you do every day. And I really took that therapy to heart. Now, you can go to Get Healthy U TV and go to the free 10-minute videos. We do have a video about back pain on there that I recorded. And I am using my massage ball in that video. And I think I'm even using the foam roller. Am I? You are. I think you kind of give everyone your morning routine. I give you my little morning routine, Her secret, she's sharing. So that's what I do in the morning. And then in the evening, this little baby. So these are my three recovery tools, the percussion instrument, the massage ball, and the foam roller. So okay, I got off track. What was I even answering? That's a great question. I already deleted the question. It was about resting. It was about people doing too many workouts in a day. Yes, stringing workouts together. Yeah. So just be mindful of how your body feels and add in some sort of recovery. And just don't overdo it. I mean, you don't get a prize for overdoing it. And especially as you get older, you don't have to be the hero. You know what I mean? I always say you don't have to be the hero and do 18 workouts in a day. That can be really hard on your joints. I go back to a little bit of Goldilocks, like just do the right amount, right? And there is such a thing as overtraining. There is such a thing as over-training. And I know when I'm over training. Honestly, I don't overtrain that much at my age anymore. But when I was younger, I would overdo it. I'd do too many spinning classes, too many this and too many that. And what I would notice is my heart rate would not get up. Not get up, yeah. I was so tired, sleep deprived, and my body was so tired, that even when I was pushing myself, I'd look down and my heart rate was so low. And that to me was a sign that said time for a couple days off. Yeah, you were the one that taught me that one. Mm-hmm, mm-hmm. Let's see. We have somebody from YouTube asking, "Can we get some more 10 and 20-minute stretch videos?" We will drop in the link to Get Healthy U TV. We've got free 10-minute videos for anyone and everyone that wants to watch them. And if you're looking for more, we'll put them on the list. Yes, we definitely- We'll add more. We're filming all the time, I promise you. We are. It is like all we talk about every day is the premium workouts, the gold workouts, the 10-minute workouts, what we're doing to assist you, calendars, all that kind of stuff. We live, breathe, and eat it every day. Yes. We have a wonderful question here. My 13-year-old daughter was just diagnosed with hypermobility. Do you have any advice? She's going to PT, but just thinking for future, what she may need to do to be able to stay active. She's 13. You might have some advice on this one, Sam. But I'll quickly say, if you're hypermobile in the joints, it depends on what sport you're playing. But if you're playing some of the sports, I think, of a 13-year-old, soccer, tennis, some of those things where there's a lot of lateral motion and back and forth, going forward, back, side to side, some sort of a compression sleeve of some sort, whether it's on the elbow, I don't know what sport they're playing, or on the knee. I know that a lot of soccer players will wear a patella band or a knee sleeve, a compression sleeve, just to kind of keep everything from overextending, hyperextending. When stretching, don't overdo it. It might feel fun to go. Okay, look at me, I'm so flexible. But the more you do that to your joints when you're 13, you're probably fine. But by the time you're 50 and you've overextended that joint, it becomes loosey-goosey. I mean, that can be an issue for you. Do you have hypermobility in- Yeah. Yeah, she does. So go ahead, give your advice. Well, I think that would be the biggest key. My sister and I are both double jointed here. And we always used to be like, "Yay, look at this." And my mom's like, "Stop doing that." And then just strength training when you can like kind of getting used to that strength training around the areas. As a dancer, obviously, I was training to be hypermobile. I already was hypermobile. But as you get older, it's one of those things. So it's finding the strength with the hypermobility that you have to kind of protect because- And the muscles come together. You got the bones, the muscles, and they come together at the joints. So you want strong muscles and healthy joints as you get older. But again, at age 13, they're not thinking about any of that. So even just the protection of the compression or... Again, depending on the sport, the patella, or the arm sleeve, or something that protects that hypermobile joint. Yeah, definitely keep them still active, though. I think it's still fine. Yeah, for sure. Yep. Not so much on the recovery, but we have a question coming in. This scale is simply stuck. Working out five days a week, following all of you at Get Healthy U TV, eats about 1,200 calories and the scale is not moving. Advice. So it's kind of hard without knowing you and your age to exactly give you advice. But one thing I would say, so 1,200 doesn't sound like a lot of calories, but again it's based on age and size and activity level. So you're definitely not overeating in any way, shape, or form. You maybe even could eat a little bit more. And then the other thing is, I don't know about your hormones, but when hormones get out of whack, it's very hard to lose weight. So if you are estrogen dominant, if your insulin is out of control... Estrogen and insulin are the two fat-storing hormones that cause trouble in your body. Even if you're in your thirties or forties, and then forties, fifties, sixties, that perimenopause into menopause when you're hormones are fluctuating and dipping up and down. So what you eat is so important, not only in the number of calories, but the quality of calories, anti-inflammatory. Maybe you're over exercising. Again, I don't know. Are these 20-minute workouts you're doing? Are you doing two a days that is just too much for your body and you're not getting enough recovery? And then eating enough protein. As women age, I would say I think a lot of women don't get enough protein in and they get more carbohydrates, the wrong kind of carbohydrates than they think. Counting macros is a good way to get better acquainted with nutrition. You don't have to count them for the rest of your life. But it's another way of thinking of food rather than just calories, it's about thinking about the mix of nutrients you're getting. So if you're getting some fats, you're getting some carbs, you're getting some protein, then you know you're getting a good mix of nutrients to keep your blood sugar stable, hopefully keep your insulin stable, help support either the fluctuating up and down of your hormones or whatever's happening. And I would say a lot of people are unaware like, "Oh my gosh, I'm eating so many carbs. I didn't know it. I'm eating so much sugar, or I'm really not getting enough protein," or whatever it might be. We have a couple members in the Get Healthy U TV group who have been super helpful sharing a bunch of different websites that are great for macros counting. I think it's macros.net. .net, I think. And I love the two apps, either MyFitnessPal, not.com, MyFitnessPal or MM+, which is My Macros+ app. Those are both very good. And go back and listen to our last Q&A. Last month, Sam and I spent an entire hour talking about macros. Yes, we did. And if you are menopausal, that'll be another subject that's coming up shortly. Little insider information if you're listening to this, we do have a menopause muscle building challenge coming up in October. You'll only know that if you're listening to this right now. And we're gonna get people to join on. We have a 28-day calendar with strength training, cardio, and recovery. And I'm gonna be live in the Facebook group, the private Facebook group for Get Healthy U TV every week, answering menopause questions. Woo-hoo! Yay! So it'll be a good month to really focus in on hormones, weight loss, muscle building, et cetera. Yes. Let's see. What do you recommend for post-workout nutrition? She's heard optimize in the 45 kind of minute range guidance and like have a smoothie with protein powder and dynamic greens after a workout. Is that guidance still good to follow? Or are there different nutritional guidance that you should be following? She's 45, walk and run. Good. Yeah. So absolutely optimizing 45, or they say the window, they call it the window of opportunity within 45 minutes, get some protein into your body after a muscle using workout. Now, 45 minutes to two hours. So 45 minutes would be great, but up to two hours. So let's just say you finish a workout at 5:00 and you're gonna eat dinner at 6:30, then you probably don't need a snack right then and there. Just wait till dinner and get that protein in with your dinner source so you don't have to stick a protein shake in the middle of that, if that makes sense. For me, I work out in the morning. And then usually within 45 minutes, I then eat breakfast. So I'm getting that protein in right after my workout. Let's say you exercise mid-afternoon and you're not gonna eat for like another three or four hours, then do get that snack in with some protein. You do wanna feed those muscles within 45 minutes to two hours. Yes, you wanna feed amino acid, which is what protein is made of. A protein shake is a great idea. I love a protein shake 'cause I love things that are creamy and ice cream ish. I mean, any snack with protein. Your hard-boiled eggs, some sort of a nut butter with apples, or nuts and seeds. Think of other protein snacks. Dairy usually has some sort of a like a yogurt. Quinoa. Quinoa is a good grain that you could eat. So there are a lot of different ways. But yes, that still holds true. Get that in. And you're walking, you're running, and you're swimming. So how about some strength training, too? I think if you're a real cardio person, which cardio's amazing, everybody needs it, I will never tell you you don't, but strength training, especially at the age of 45, hopefully you're getting a couple days of strength training in 'cause that's gonna hold you well as you start to go through that menopause timeframe and as you get- She just responded and said she's post-menopausal, and she runs 100 to 120 miles a month. Holy moly. So lots of cardio. Lots of cardio. And your post-menopausal at... Did she say she was 45? She must be over 45. She did not say. Yeah, no, she said I'm 45. And you're post-menopausal. Wow. Okay. I don't know your health history. Who knows? And a lot of women, different things. Like you could have had a hysterectomy, you could like... I don't know, I don't know all of your things. But I would say that is absolutely commendable, you're running, but still adding some weights. I think that'll hold you in good stead as you get older. I'm thinking in particular of this set of twins that used to come to my strength training class pre-COVID, and they were major runners. Yeah. And they started a two a day week strength training program 'cause they had heard it was good for them. And I think they were obviously late thirties, forties. And they were really thankful. I mean, after many, many months, they were like, wow, just noticing the changes in their body, the strength of their joints, the way that they felt, the way that they slept. And so just add that into that routine. Yeah, I think that's really good advice. My boyfriend is actually a huge runner and I just- Huge runner. Huge runner. Like ultra marathoner is doing a hundred mile race in September. And I actually just got him to start doing two days a week strength training, and he swears it makes a difference. So definitely get that. And you always talk about in your classes moving laterally, like runners are always going straightforward. And I'm like, "You gotta do some of that side to side motion." And he's like, "I'm noticing the difference." Right, right. We talk about it all the time in our Get Healthy U TV classes about getting motion in the three planes of motion. We try to, as trainers, give that to you in every workout. So we move you forward and back, which is a typical motion in most humans days. It's called your sagittal plane. We move you sideways, which is called your frontal plane. And we move you in twisting motions, which is your transverse plane so that you're really using your mind and your body in all different directions to keep everything healthy. So that's good. All right. Let's see. We have somebody saying she's having a problem with some of the gold videos. She's running into two or three where the audio and video don't sync. What we have to say to that is just send us a message so that we can take a look at it. We try to look at every single one. So just let us know if you are having any issues. We'll take a look at those. Yeah, and what's weird is it depends on what device you're watching it on because I've had people tell me that before, and then I go pull it up on my computer, and it plays perfectly on my computer. So a lot of times, unfortunately, it is the internet. If you go to the website, and we've said this on in the group a bunch of times, go to the website and scroll all the way to the bottom. And there's a Contact Us button and a Contact Technical Support. Click on the technical support and then write your exact issue. I'm using Chrome on my MacBook, or I'm using the Roku on my big screen TV, or I'm using my Android phone. I mean, tell us which video, tell us what device you're using, and we'll try to duplicate it and see if it is actually something that's happening with that device or if it's happening with your internet. That's the best way to get a good answer because when people say the audio doesn't line up, I mean there's so many variables with technology that it's so hard. So I'm so sorry for your frustration, but hopefully it won't happen in the future. Yes. Might have missed it. Will there be a running and strength calendar coming soon? Yes. We're actually working on it right now. So we just finished putting it together. And now, we have to actually create it in the pretty format and get it on the website. We're adding in... How many days of strength do we did do on that calendar? We did like three days of running and then- Two strength and one recovery? Yes. Maybe three strength. On some of the shorter running days, we did add like a 10-minute video. Yeah. And we gave you the option on the cardio, the running to either run outside if you're an outdoor runner, or do your own treadmill run, or follow one of our treadmill workouts. We do have about 11 treadmill, 10 treadmill workouts. 12 total, yes. Total, 12. Yeah, whoa. So we give you that option on those days and then we add in that strength training coming. We should have that calendar up on the website. What are you thinking about? Two weeks or so? Mm, give us a little more time. We have a lot of calendars in the mix right now. So what we just don't- We have a new beginner calendar coming. Yes, and a yoga. And a yoga Pilates calendar coming. So that's kind of exciting. And the beginner one, we have so many amazing people who get motivated and get excited and then they're like, "I need a calendar that fits my need." And then the menopause muscle builder is definitely a challenging calendar. I mean, it's not for the faint of heart. Yes. We have modifications for everything and it'll be a great, fun challenge. And challenges should be a little- Little challenging. A little challenging. A little challenging. Yeah, so lots of calendars coming. Again, if you have any recommendations, just let us know 'cause we like to add them. All right. Can you recommend alternative moves to lunges? I've got a bunion and a big toll movement limitation. I hear you. Yeah. Lunges are hard on feet. They require a little more balance than a squat, but they're hard on feet. So if you have a foot problem, a bunion, a knee problem, I know you said foot problems, do a squat. Squats and lunges, squats and lunges, squats and lunges. They both are amazing. If you can't do lunges, do squats, do deadlifts. Pick a different exercise that doesn't bend your toe. And then glute bridges on the floor. You can always go down to the floor and do glute bridges, which is a little bit less weight or loading on the joints. You're not loading all your body weight into it. So those are good options, too. Let's see. Will Chloe be back with more yoga and meditation? We loved her content. Oh that was so sweet. I will tell her. That's so funny. I just spoke to her on the phone. Yes, you did. This is a little while ago. That's my daughter, and she just had a baby eight weeks ago, so she's a little busy being a mama. And she's also a professional ballet dancer, so she's kind of busy with that, too. And she also lives really far away. Yeah, she's not local. So it takes a lot. But yes, I will tell her that. She will be honored to hear that. I personally love her yoga classes because I think they're a little bit more intense. But yes, we'll be adding some. And we have a couple trainers too, Sheila and JC that can add some meditation content for us also. Absolutely. But yeah, I will tell Chloe that. She'll be happy to hear that. Very happy to hear that. Yes. Can you talk about the difference between active rest days versus just complete rest days? Besides the obvious of doing nothing, is there a benefit of one or both? Yeah, we just call them active rest days just for the mental mindset. I mean, do whatever you want. A day of rest, active day of rest, I mean it's the exact same concept. We just try to keep people from thinking it's a license to sit on the couch with a pizza on your lap, right? When people go, "It's rest day. I'm just over here on my couch," I mean, always, there's nothing wrong with getting a couple mile walk in, if you're gonna take the dog for a walk, or doing a little whatever it is. So we just wanna encourage the mindset of, "Hey, I'm not gonna sit on the couch for 18 hours." Although, let's face it, there are a couple Sundays where I'm like, "All right, I'm just gonna sit here for six hours and watch TV," binge watching a show or something and that's okay. So it's not really that there's rules. We call it ADOR for a mindset. Absolutely. All right, this one's kind of a long one so stay with me. She is 56 and has been fasting every day from 7:00 PM to 11:00 AM. She's been exercising more than ever, doing some of our routines five days a week in the morning, but is noticing no weight loss and some muscle mass, but her triceps are not getting firm like she thought they would by now. How do you feel about fasting? Oh boy, I'm hungry thinking about... No, I'm kidding. Intermittent fasting works for some people. And if it works for you, it's a good plan. There's no right or wrong way. It doesn't work for me because when I am that structured, then the days that I am going to eat after 7:00 PM, I don't like that feeling of like, "Oh my gosh, I'm breaking the mold." I don't eat before 7:00 on weekends usually because we're doing something social. And so I eat a little bit later. So I don't like to have that rule hanging over my head. And I couldn't wait till 11:00 AM to eat because I'd be way too hungry with my workouts. My question is, if you are doing your workout in the morning, you Get Healthy U TV workout, I think you said that and you're not eating till 11:00, are you finishing your workout and going more than two hours without putting protein in your body? That could be one of the reasons you're not getting the muscle gains you want. Protein feeds muscles, it doesn't make muscle. But if you're actively breaking down the muscles through strength training and then you feed them protein for repair, recovery, and rebuilding, you might see better gains. So that would be one question is get that protein in the morning within two hours of that workout. And it doesn't have to be a huge meal. If you wanna keep that intermittent fasting concept, maybe it's just two hard-boiled eggs or something, and then you wait to eat the whole meal till 11:00. So that's one thing to think about. The other thing to think about is how much you're eating. I don't know what you eat from 11:00 to 7:00, but are you eating the right calories? Are you staying away from processed food? Are you getting in enough water? Are you sleeping adequately? And triceps are tough, especially for us ladies in our fifties and sixties and seventies plus. I mean, triceps are that problem area. I even noticed myself. Now, I'm showing my own arm here on, but I mean like I've got fat you guys. I mean, it's strong. I can see my tricep there, but my skin is definitely loosened more than it has when I was 40. And you have to come to terms with that too and go, "Okay, I'm proud of what I can do. I'm proud of how I look at this age." And so there's a little bit of that, too. But I'm wondering about whether or not you're getting the protein in after the workout because that could stop your gains or not help you recover as quickly. Absolutely. Let's see. How do you stay motivated when you have an injury? Can you talk about how to stay motivated during an injury? Well, how about you. Ms. Sam Pam who had surgery on her foot? Yes. How long ago was that? We're coming up on 11 months in September. 11 months. So you were really worried about it. What did you do? I was really worried about it. So I did take a full week off because I was- A full week. Full week off because I was non-weight bearing. And I was, I truly was super nervous about it, but it was really good for my body to take a break. And then from there, I just slowly started to figure out what I could do. I could lay on the floor and do some crunches. The chair workouts that Get Healthy U TV saved my life literally and like mentally, right? For some of us who are Type A people, we like to work out. It is our mental break in the day. I was like, "Oh my gosh, I can't do this." The chair workouts are no joke. You get super sweaty. You can still pick up a set of weights if you look at an upper body workout. I did your split day upper body workout. All I did was I sat in a chair and I modified by sitting in a chair when she was doing bicep curls 'cause I could not stand. So there are definitely ways if you're a motivated person, but take some time off if your body really needs it. Like I wouldn't advise pushing through anything that you are not supposed to be doing. Especially if you've just had a surgery where you could be having like open wounds and stitches and blood, take that time off. There is nothing wrong with a little time off. And like you said, whenever I'd been forced to take like a week off when I had COVID, I actually took two full weeks off. At the time, I was like, "oh my god, I can't believe this is happening to me." But it kind of helped me. like all my muscles and joints just got that little bit of break, reduced inflammation. it really felt good. But the chair workouts, to her point, no joke. Like try those chair workouts. Try them out. Do what you can. If your injury is lower body, do upper body. If your injury is upper body, do some lower body once the doctor has cleared you to do some exercise. And maybe you come back. And instead of exercising five days a week, you're only exercising three days. But slowly load yourself in. And I think, again, having an accountability partner, having somebody to talk to. Of course, I am an extrovert. But like being able to play things off each other. When Sam was injured, we'd talk about it. Sam would be like, "Oh I'm so worried." And I'd be like, "Okay, do this, do that. Oh congratulations! You tried this, you tried that." I would cheer her on. And same thing when I'm like, "Oh my gosh, my shoulder's killing me. I gotta stop the pushups," she'll be like, "Okay, did you do pushups today? 'Cause you're not supposed to." We held each other accountable. And I think that's another key point. I mean, we have a group that we go to. So I would still show up at the workouts. I couldn't do them. I sat in a chair and maybe put a band around my legs, but I was like still chatting it up with people. So find those people that you can still find moments where you get outside. And I gotta tell you, the Get Healthy U TV group, I mean those women have- They all form their own little group, too. Oh my gosh, plantar fasciitis, surgery on the shoulder, surgery on this, hysterectomy, knees, blah, blah. And they're like, "Okay, I'm recuperating, I'm recovering, I'm back." Someone was just like, "I'm back from the third baby, fourth baby." I'm like, "Oh my gosh, you people are amazing." So just hang in there. Hang in there. Hang in there. We have somebody saying she's 61 and sore or stiff. Stiff, it seems like all of the time. She works out three to four times during the week. Is that normal at her age? It is normal. Now, it depends. I don't know. Again, arthritis is a real thing, which osteoarthritis is wear and tear to the joints as we get older. And there's just more inflammation in the joint than normal. Rheumatoid arthritis and some of the other arthritises are a whole different story that you definitely need to talk to a doctor about. But if you're just having that normal inflammation in the joint, mobility before you work out. Always do more mobility warmups. If you do any Get Healthy U TV workouts, we are pretty good about doing about five minutes of mobility at the beginning of everything. We warm up the shoulder joints, the hip joints, the wrists. We do range of motion squats, and we do planks, and runners, lunges, and stuff just to get some juice in the joints as I always say. But motion is lotion. So when you get to be a little older, I get up in the morning too, I'm your age, and I get up and I'm like, "Oh, my back's a little stiff. Oh my shoulder's a little stiff," because you've been sleeping, you've been inactive. So you wanna get some mobility in those joints. So start with some of those range of motion exercises. And then if you feel like you need an extra day off, you take one off. But it sounds like... What'd you say? Like three to four weeks? Three to four times a week. Three a week to four times a week. So maybe adding in a yoga class or two, again I don't know if you already do, would be really beneficial for you also. Yes. And then you gotta do this stuff, guys. I'm gonna put this right in front of me. Okay? Here we go. You got a foam roll. We have a foam rolling workout. Yep, I put it in there. Okay. You got a foam roll. This is called myofascial release. So what it's doing is getting underneath the skin and it's releasing the tension. Don't wanna knock everything over. Whether this is your leg that you're rolling out, whether it's your hip, the side of your body, whether you're rolling out through your glutes, but it just digs in, and it's like somebody putting their thumb into your body and kind of of releasing the fascia, which is underneath your skin. It's like webbing that gets super tight. This is such an awesome tool to have in your home. Again, my husband and I, we keep this in our bathroom. We have kind of a oversized master bathroom, so it's like an easy place to just say, "Oh I'm just gonna stretch out before I jump in the shower," or whatever. This little massage ball goes in my suitcase wherever I go, no matter what. I always have it with me. It's my routine for my back every single day. This percussion thing is my blood, it's my lifeline. Before we came on, Sam and I were both doing our necks because we have sore necks. And so, again, you have to take the proactive approach to making sure that you're doing something for the health of your joints and your muscles. Absolutely. We have somebody asking, "What exactly is lactic acid?" She always hears about them. Well, lactic acid, I'm not a doctor, but it's something that's released when you're working out and can build up in the muscles and cause your muscles to... What would you say? Not stiff, but lock up, if you will. Kind of like when you get lactic acid buildup, all of a sudden, you're super tight, you're super tired, it's hard to move. And so you wanna flush that lactic acid out. It can happen with high intensity workouts where you're like really, really pushing yourself. But again, if you're drinking water, if you're eating really healthy, depending what you're doing for exercise, I don't see it as that big of... You don't have to worry about it, I guess, is what I'm saying. What do you think? Yeah. You do more intense intervals maybe than I do. I mean, not anything more than you do. I mean, I would just go along with what you said so I've got nothing to add on that one. Let's see. How long should you wait to work out after being sick? Well, it kind of depends on what you were sick with. They kind of say do a checkup from the neck up. So if you've got a head cold, if you've got runny nose, allergies, a headache, often a workout helps, actually. So it can help to clear your nasal passages. For me, if I have a headache, often exercise will re get rid of my headache. Takes it away, yeah. I drink the water, I exercise, it goes away. So that kind of works. Now, if it's below the neck, you've got aches and pains, you're sore, you've got a stomach, flu, or something, oh my goodness, do not exercise. Take a day, two, three, whatever off. When I had COVID, I physically had to take two weeks off because 10 days, I was kind of down and out. But that other four days, I could tell that my body wasn't quite there. So give yourself that rest and recovery. For those of you who are exercisers, like you really like to exercise, it is interesting, myself included, how hard it is to take rest and recovery. It's very hard. And that is the one thing I would just say, with age comes wisdom. We've all heard that before. And I am so much better about taking a day off now in my fifties than I was in my... Like when I was in my thirties, I was like, "Nope, nope, nope." And now, now in my fifties, I'm like, "Okay, my body's screaming at me, I'm taking a day off." Yeah, yep. A lot of people did not know you had COVID. There's a lot of people did not know. Really? That was back in March. Yeah, but you were also in Arizona, so like, you know- I mean, I felt I was lucky that I wasn't like oversick, but I did lay on the couch and watched like a lot of shows. She did. It's true. I just didn't feel like doing anything. Yeah. But here's the thing, when you take care of yourself, this is the thing about taking care of yourself, you guys, hopefully, not always, but your immune response will kick in and help you recover. So whether you get the flu, whether you get COVID, whether you get a head cold, whether you get whatever, it's your mental stamina and your physical immunity that will help you work through it. I can't promise you're not gonna get sick, but I hope for a lot of us, that it helps you men mentally and physically recover. I mean, mental stamina too. Yep. I was just talking with my daughter about that on the phone. We were talking about postpartum. We were talking about the mental stamina. Like if you wanna get back into your sport of whatever your favorite exercise is, you have to kind of like talk yourself through it because it's easy to say, "Oh, woe is me." You gotta really keep yourself going. Yeah. I was actually talking to one of our friends that works out with us a ton about, like, there's so many times where throughout class, like you say, "Ah, I don't wanna do one more pushup," but you kind of have to flip that mindset. And so when you work out, you're training your mind and your body to be like, "I'm gonna do something that I don't necessarily wanna do right now." And then you take that into your everyday life. I mean, it really is. And that's why we love group fitness. Get Healthy U TV is all based on the concept of group fitness at workouts. I'm a a personal trainer. I'm also a group fitness instructor. I've trained people for three decades. And as a trainer, you typically stand there and tell people what to do, I mean in a good way. But you're like, "Okay, we're gonna do this. You're gonna do a couple sets of this, a couple sets of this." In group fitness, the instructor, the trainer is doing the workout with you. And I always found that so motivating because I was like, "If you can do it, I can do it. If you're trying, I can try." I love all the modifications. And I find that I stay more focused and do more if I have somebody coming up with routine for me, telling me what to do, and then doing it with me. Yep. So that's why I hope you enjoy the Get Healthy U TV workouts for those reasons. Can you talk about what instrument that you were using for your neck pain? What's the tool called? Yeah, so this is called a Theragun. Go ahead and grab yours. So there's different brands out there. Theragun has like four different models. And this one, I think, is called the Elite, I can't remember. But it's kind of the middle of the road one. It doesn't say on the side. But it has a bunch of different speeds so you can turn it on. It's a percussion instrument. So I'll turn it on. And there's a bunch of different heads that you can put on here. And that is really high. so I'll turn it down a little bit. There we go. And it's going to literally... Oh my God, that just feels so good on my arm. It feels good no matter what you do because it's literally just getting in there. And trying to release some of the tension, some of the lactic acid buildup in your legs, some of the issues that you've got going on. And it feels muscle knots and things like that. Sam has the Hypervolt. Hypervolt by Hyperice. So they also have different- You put on a different, like that pointy thing hurts. Yes. So this one comes with about three or four different heads. There's like a round ball one that kind looks... I don't even know what that's called. I like this one to get in my hips. I've been having some hip issues so it really gets like deep in there. And they say only do it for a few minutes. Few minutes, yeah. And it stays charged for hours. A long time. So we'll charge it up and we're gonna be gone this weekend. We take this with us in our suitcase, like everywhere we go, my husband and I. 'cause I will just do it on my legs, my hips, my back, my neck. Felt really good on my arm all the time. It's most amazing recovery tool that I've ever seen. It's honestly a great investment. If you're somebody that's working out a lot, it really is a great investment. It's not that cheap. I hate to say they're kind of expensive, they're several hundred dollars. But if you go to Walgreens and buy the one... Like Walgreens has them, I went over and checked it out for like $79. So they're close to a hundred dollars, and they're not good. I mean, I had one. They don't do the job. So if you are really in the market for this, maybe go on their website, sign up for their email, maybe they'll email you a coupon. A nice birthday or Christmas gift from someone else. Yeah, it's a gift. Yes, it is a great gift. Will there be a Get Healthy U TV workout weekend, a fitness weekend before the end of the year? People are hoping for one. Not before the end of the year. We actually surveyed in the group to see how people felt about October. And October, the fall is a great time for exercise. But weekends, we got so many responses. People have kids at college, and they're going to parents weekends and football games, and high school kids in sports, and vacation, and teachers conventions where the families are taking trips, and just a lot of distractions. And so we didn't wanna do it in October. And then January again. So this year you guys, January, it's gonna be bigger and better than ever. We've already been talking about it. We have workshops, we have workouts. We have a little bonus happy hour like we did last time. But we're also gonna have an extra event at the end for more Q&A. So it's gonna be super fun. Do we remember what weekend that is? Not off the top of my head. I was gonna say we can tell, we can tell these people for insider information what weekend it is. Maybe I can find it by the end. Okay, so you guys joining in on our Q&As and joining in on the Facebook group, you get a lot of insider information about stuff that we don't market until it's closer to the event. But we're always happy to share that with our tried and true squad. January 21st, 22nd, and 23rd. It is? So we decided? I think so. Are you sure it wasn't the one... On my calendar. Okay. Put that on your calendar right now, but we'll confirm it. Chris is like, "You're wrong." No, you could be very right. Are there any supplements that will help with joint pain and muscle recovery? Mm-hmm, mm-hmm. Okay, so magnesium is good for muscle cramping and muscle health, and pretty much almost all processes your body and sleep. So I recommend for women especially to take magnesium. Vitamin D levels really affect joint health and muscles. So definitely make sure you're getting vitamin D. Vitamin D, like I just saw something that said the majority of Americans are vitamin D deprived. So check that out. There are some things like chondroitin, and glucosamine, and some of those other things that are natural supplements that you can take. Glucosamine and some of those other ones you, they're not like an Advil, like where you take it and boom, you feel amazing. There's something that you take in over time in a couple weeks to a month. You start to notice that your joints feel better. So check that out. Follow Dr. Hyman. So Dr. Hyman, H-Y-M-A-N, he is a functional medicine doctor that I think... I mean, he's a real doctor also. Functional medicine doctors are real doctors, but he does have an MD. And then he started his functional medicine practice many years ago. And he talks all the time about supplements and what your body needs for joint health, and gut health, and all that good stuff. But at the very least, magnesium, vitamin D, calcium. And then I'd say glucosamine and chondroitin can work for you. And also, people discount vitamin B and vitamin C. They're water soluble, they're cheap, you pee them out. So you can't take too much B or C, you'll just pee it out. It doesn't load up in your body. I think vitamin C is like the miracle vitamin. I take it every single day. And I eat tons of fruit and veggies, but I still take vitamin C and I also take vitamin B as I've gotten older because it's great for a lot of your body systems and bodily functions and for energy. We have somebody saying one of the things that she struggles with is what setting to put her Apple watch on when she is doing exercises. Seems like she doesn't always use the strength option. What are your suggestions on what to put your watch on? The most common one I use is HIT, high intensity interval training. 'Cause if you're doing, for instance, at Get Healthy U TV, you're doing pyramid workouts, HIT workouts, a a lot of our workouts are structured in intervals, then I use the HIT. If I'm doing something that is maybe a little lower impact where I'm maybe not gonna go quite as hard as I might in some of those higher intensities, although don't be fooled, low impact can still be high intensity in terms of effort, but then I'll use Use cross training on my watch. I use kickboxing for kickboxing. And if I'm doing straight strength, I use strength training. So I'm doing indoor or outdoor walk, I use those. Yep. I'm trying to think of anything else. Pilates. Do you use Pilates? I use the yoga when I do yoga. For some reason, do other, I don't know why. You do. I do. You don't use yoga? I use yoga for yoga because if you turn on high intensity interval training and then you do yoga, it doesn't give you an accurate thing because there is an algorithm. Along with your heart rate that it's tracking, there is an algorithm. And somebody's asking core. There is a core setting on here as as well. And you can adjust these settings. You gotta go back to your phone, and like add them, and then you can add more. And then the ones that you use the most are always the ones that pop up at the top. Yep. So I would go to your phone 'cause there are other things. There are a lot. There's Elliptical, there's StairMaster. Hiking. I use the hiking one. Hiking when you're hiking. Just go to your phone and then add them to your watch 'cause then they'll show up. I wouldn't know about the Elliptical or the StairMaster 'cause I don't use that. I did in the past. So I do know that's why they're there. Cycling, biking. They have biking indoor and outdoor. Yep. So those are great options. All right, we have a mom of a 14-year-old son who has made his high school soccer team. Yay, congratulations! Wow. He has practiced late and he is not getting home until about 8:30 or 9:00 PM. What is the best way to feed him for recovery at that time of night? Protein, a little bit of carbs and some healthy fats. How old? Just a high schooler. 14. 14. Yeah. So they probably are starving hungry. You need lots of calories. They're working out. When my boys were that age, `they needed the calories. Now, it depends on your kid, but my kids needed the calories so I would load up their protein shake. I mean, this is just the truth. I would put Häagen-Dazs ice cream in their protein shakes. I wasn't worried about the sugar content because they were exercising at high intensities for so many hours, that they were burning off the sugar. But Häagen-Dazs ice cream is milk. No, what is it? It's like cream, and eggs, and sugar, whatever it is. So there's no extra additives and weird colorings and all that kind of stuff. And it's just serious fat, and it tastes good so they liked it. Then I'd put protein powder in there, and then I'd put some chia seeds, and I'd throw banana in there. I'd put some cacao powders, some real good, like 65, 70 5% cacao powder that is got a lot of an antioxidants in it, blend it up. And they loved it. So definitely make sure they're getting protein, healthy fats, and carbs after the workout. Do you recommend ice baths for muscle recovery? It does help. They do. Here's the problem, I hate anything super cold besides cold water in the summer. So I just hate an ice bath. But athletes use them all the time. Yeah. And if you follow The Iceman, his name is Wim Hof, W-I-M like Mary Hof. He goes by The Iceman on Instagram. He's fascinating. Yeah. There have been a lot of like PBS specials on him. I know Gwyneth Paltrow did a whole Goop Lab on Wim Hof. So he is called The Iceman 'cause he literally gets an ice baths all the time. He talks about the benefit of ice baths. It's a real thing for reducing inflammation. So I'm all for it. This is off subject, but he has this thing called Wim Hof breathing. And it's extremely good for keeping your immune system up, for keeping all things healthy, basically. At the time during COVID, they even talked about it to be helpful to ward off COVID. I'm no doctor, I'm making no claims. But it's really interesting. It's good also just for your relaxation techniques and your oxygen uptake. And you do these like inhale, exhale, inhale, exhale. And then you hold, hold. Inhale, exhale. Inhale, exhale. And I was doing it kind of regularly for a while. I need to get back on it. And I could hold my breath up to two minutes. I remember you saying that. I couldn't believe it 'cause to me like holding my breath for 30 seconds sounds like a lot. Those Olympic swimmers, like they- Oh they can hold it for- They can do anything. Yeah. Anyway, check him out. He is worth checking out. That's fascinating. And ice baths, like I had to do them in college and I hated them. And I did them one time after- You didn't because you were a dancer, you were an athlete. I did, I was injured. But I have done them like a few times when I was so sore, when I couldn't move. I'm like, "I'm just gonna have to do this." And as soon as you submerge yourself, it's better. But they really, really do work. They work, yeah. So if you can just submerge yourself, like try it out. It's not something I love to do. I just can't bring myself to fill my bathtub with ice cubes and get in it, I just can't. I did it one time, it was great. Let's see. Beauty question. What kind of lotion do you use on your face? And what do you use as body lotion? So on my face, I've talked about this, I guess we need to talk about it again on Instagram. Follow me on Instagram. It's Chris Freytag on Instagram, but it's really Get Health U TV. It's all things Get Health U TV. But I do talk about skincare, hair care. We put all of our links to fun like Amazon tops. We're both wearing a top from Amazon today. And so all that stuff is always on Instagram. But I use a product called Zen Med, Z like zebra, Z-E-N Med. It's very affordable. It's like $25 for the support serum I use, and it cleared my face up when I hit menopause. I was just having some serious issues. So I really love that. That's what I use. for body lotion, I go in spurts. I don't buy any like expensive body lotion. I know. I was interested on your answer. I use Aveeno. I don't know, I mean, someone's probably gonna say Aveeno is horrible for you. And I know we have to be careful about the chemicals we're putting on our skin. Sometimes I've had a couple friends actually give me some really expensive, beautiful lotions. And then, of course, I'll use them. But I use them up and then I go back to my Aveeno. Yep, that's it. What do you use for deodorant? Do you use natural? I don't because I don't like it. I can't find one that really, really works. I can't remember. I was just curious. And so I actually think that men's deodorant is better than women's. A lot of people say that so I'm not shocked. I use men's deodorant. Now that you asked. Being honest. Because it works better. She's telling you. Let's see. Okay, when you are stretching, so you're working on recovery, how long should you stretch for? So anything like the American Council on Exercise or NASM is going to tell you that you should hold a stretch for 20 to 40 seconds. And that's why a yoga class is so good because again it's somebody who's facilitating it and having you hold the stretch 'cause when you're by yourself, you kind of touch your toes for five seconds, then you go like this for five seconds. It's not necessarily long enough to get the benefits. So 20 to 40 seconds is what's recommended. Even more would be better. So if you do a stretching routine with our 10-minute workouts, we're gonna hold those stretches for you. If you're doing some stretches while you're watching the news or something like that, just hold them for at least 20 seconds. 40 would be better. Let's see. Can you talk about like water for recovery? Is that something- Water is like the gift of life. It's the cheapest piece of advice I can give you. It's such a difference maker. When you are dehydrated, you really, really notice. You notice that your joints are achy, you notice that you're ornery, you notice that you're more hungry, you notice that you're tired. I mean, water is so amazing. You should get at least 64 ounces a day if not more. Just drink it throughout the day. It just keeps you feeling good, and especially as we get older. I always feel like I'm getting older, I'm just drying out, my skin is drying out, my eyes are drying out. The water just really helps with everything, joint lubrication, body systems, sleep, mood, hunger, everything. Yes. We are at 1:59. Oh my goodness. I know, the hour flies. An hour goes by so quick. Yeah. Any last quick question or? Not really quick, so we can probably save it for next time just 'cause I know it is important. All right. So you guys, this is always fun. An hour goes by so quick. And if you ever have a subject where you're like, "Hey, will you guys cover this?", we'd gladly do it because certain topics are are worthy, but we always kind of weave into other things, too. So we're always happy to take any question. Go back to gethealthyutv.com, click on free videos, go to the Q&A, and you can watch all past ones. If you wanna check out that download about five do's and don'ts for working out at home, go ahead and check it out. Enter your email address and you can download that. If you are already a Get Health U TV member, we are so happy to have you a part of our squad. We really appreciate it. And we have so much fun stuff coming up in the next six months to a year. We have so much fun stuff coming up. And if you're not a member, we appreciate your listening. Go check out our free 10-minute videos to Get Healthy U TV. And if you are ever interested in joining, you let us know. DM us on Instagram, on Facebook, whatever, and we will get you a deal. Okay? All right, have a great day, everybody.