GHUTV LIVE! March 2018

Hey everybody. My name is Chris Freytag, founder of Get Healthy U and I am here for an hour. This has been, it's been a while since we've done our Q&A evening hour for Get Healthy U TV members and anyone else who wants to join in with us. Tonight I am at home because I had a really crazy day and I couldn't go back to the office. So I came home to get this Q&A hours started.

So I really hope that we are working here. I wanna turn off my notifications. I know that sometimes those are very loud, and the other day I tried to turn them off, okay, I've got, do not disturb on, so everything should be working. I wanna make sure that I... There we go, okay.

That everything is live, I had a few technical difficulties as I was getting this set up so it looks like we are here. I'm getting some hellos now. Hi, Becky, how are you? Hi, Molly, How are you? As you guys are all joining, I'll just reiterate again, I'm Chris Freytag I do this, I try to do this once a month, but I will be honest, and you guys know we missed January and February boy, those were crazy months.

So it's kind of fun to be back and have some time with you guys. So here's how it works and hello to all of you. I'm getting a lot of hi, Alycia, Hi Melanie, Hi Chris. Hi Cindy. Hi Carol.

Hi Kathy. We're getting lots of you on here. I absolutely love it. Here's how it works, I'm here for an hour. It's 7:00 PM Central Time, we'll be off by 8:00 PM and I'll tell you what, I'm a huge fan of "This Is Us", are you guys?

So I have to be ready to watch "This Is Us" at 8:00 PM. It's like my guilty pleasure every week. I'm absolutely positively obsessed, I love it. So we will be off here by 8:00 PM Central so that I can get.. Whoops, there we go, I'm having a few technical difficulties tonight.

So that I can get to "This Is Us" so let me know, any of you guys, "This Is Us" fans? Put the comment in and definitely let me know. Okay. Lots of hi Darcy. Hi Phyllis.

Hi Christine. Hi Lisa. Okay, so let's get started. I always have a few questions that were pre asked so I can start with that. But as people start to ask questions and I can see your questions right here, like I said, something's up with my computer tonight, so like the questions keep going lower and then coming up higher, but I should be okay.

So as you start asking them, I'll start answering them and then we can totally talk about, Get Healthy U TV. If any of you have any questions and we can talk about the Whole Body Reset seven week E-course that I just opened up the enrollment for. And some of you might have some questions. Shaun says, "Totally addicted to This Is Us" and Get Healthy U TV. Thank you so much, and I love it.

Okay, a lot have love "This Is Us", I mean, isn't it the greatest show because every character in that show is so lovable. I'm just, I obsessed. You know, I was a huge fan of "Parenthood" back in the day. I don't know if any of you guys watched "Parenthood." I never missed an episode of Parenthood", well, this is my new "Parenthood" now, "This Is Us." Okay, so let's see, start asking any questions, let's see. "I just posted about the workout burn out." Stacy says, "I just posted about the workout burnout in GHUTV group.

What are your tips for preventing this?" Stacy, I didn't see this in the group yet but let's talk about workout burnout. That's a mouthful. Okay, so here's the thing. I get workout burnout sometimes too. And this is what I have to say, You'll know when your body needs a rest.

Like there are times when I just know I'm over-training and that hasn't happened in a while. but where I just know my heart is not getting up, I don't feel good, I actually feel a little tired or a flu like, like my body just isn't enjoying it at all. And then I know it's time to take a break. And those would be what I call my rest days. And by the way, can you see over this shoulder?

Do you see Roxy right there? Do you see her? I gave her a little almond butter filled phone. So hopefully she's going to be quiet throughout this hour. We'll see what happens.

She can be a stinker sometimes. It's like, she knows I'm doing something for work and she bursts in. But anyway, back to the burnout, sometimes it's because you're just doing too much, like I said, over training, sometimes it's because you're bored. You know, you keep doing the same workout over and over which is why at Get Healthy U TV, We try to come up with so much variety because I personally, I can't stand doing the same workout day in, day out. I love variety.

So maybe you're bored with it. Maybe you're feeling like you aren't getting results and so you feel like, well, is this really worth it? But that's when you have to dig deeper and figure out why you're exercising, it can't just be for weight loss. She has not barked at all since I've been home and now look at her. Roxy, get over here, I've got a treat for you, come here.

So, all right, hopefully that answered that question. So Stacy and use the group motivation to keep you out of workout burnout all right? Because that's what we're there for. Bree is asking, "What supplements vitamins do you recommend for over 40 credits?" Well, Bree, it's going to be individual depending on where you are. And I always say food first supplements second.

Roxy, come here. I got some treats for you. My gosh, this is worse than a toddler. But here's the thing, if your energy levels start to go down, B vitamins are water soluble vitamins. And so I recommend that people take some multivitamin B.

I take B12, as a matter of fact, I have a little baggy right here, look at this, because I just took it with me on the weekend. This little baggy has, the pink is B12. So if I need a little extra energy, I do the B12. The larger one right here is a vitamin C because I'm telling you, everybody has had the flu, everybody's immunity is down and then the little clear ones are vitamin D because in Minnesota, you got to take vitamin D in the winter. So those are the three supplements that I'm taking in that little baggie right now.

But I recommend for again, the over 40 crowd, it actually doesn't even matter what age you are. Are you eating any fish? Because if you aren't eating any fish which is the DHA and the EPA part of the omega-3s, then you should take a fish oil supplement. That would be my recommendation because fish oil is so good for your organs for a lot of your bodily systems for helping to manage fat and help with your muscle. Now, when it comes to omega-3s, the ALA part of the omega-3s is in flax seed and chia seeds and walnuts.

And I eat actually quite a bit of all three of those things. So I feel like I don't always need a omega-3 supplement. But I would definitely say the B vitamins for energy, I would say calcium, if you're not getting enough calcium or if you've had your bone density tested and it's not where it should be, of course lifting weights will help with that, I just really am a huge believer in vitamin C. I'm throwing treats at my dog. Just because of immunity and vitamin C has been proven to help with so many things.

And then of course, vitamin D is good for all of us if we're feeling a little tired, or if you aren't getting natural sunlight. Come here to Roxy. I got to keep her quiet for goodness sake. Okay, let's look at some other, "Where can we sign up for your E-course?" Beth, I don't know if you received all the free training videos but my coworker Molly will put up a quick link right now to the whole, it's called wholebodyreset.com where you can learn all about it. There also worth three free training videos that you could watch if you wanted to get a little flavor of what it's about.

So Molly will put that up too. She'll put a link to those up too. Oh, okay, let's see. What do you think of food intolerance tests? Well, Debbie, it depends on what's going on in your body.

You know, if you think that you're having a food allergy if you're reacting to something or your digestive system isn't working, right, I would definitely contact a dietician, that might be a good way to find out. The elimination diet meaning like if you think, well, I'll use myself as example, I could tell that peanuts and spinach for giving... I narrowed it down to peanuts and spinach, were making my skin breakout. And I think it was the histamines in there. Your bodies can change over time because I probably ODed on peanut butter, which is why peanuts bug me now.

And now I eat almond butter, I have no trouble with almonds. So I think you need to listen to your body. But if you do think you're having major intolerances, I would say, get tested. Jennifer, hi Jennifer? You're always so positive.

"Let's talk about muscle is there a way to measure it or it's more about measuring fat?" Well, yeah, you can, It is more about measuring the fat and then you can figure out how much muscle you gained potentially over a certain period of time. We try to distinguish between body fat and then muscle and lean tissue mass, like, which is like your ligaments and tendons and all that good stuff. So yes, you can measure your body fat percentage and your muscle mass. There's a little bit more to it but I would say definitely measuring your body fat percentage is the easier way to go. And then you can kind of figure out how much muscle you have.

to measure body fat, there are a couple of different ways, you can dip yourself in water, which is not too convenient, hydrostatic weighing, but it's very accurate, but not very convenient. You can use some of those scales that you can buy like at bed bath beyond, they're not super accurate. You can have a trainer pitch your skin also can be not so accurate. But there are some machines at gyms that do a really good job. There is this thing called air displacement which is a bod pod, which does a really good job.

But you'll notice if your body fat is going down and your muscle mass is going up, you're gonna notice it in the shape of your body too. Okay, "Is protein powder good for all ages middle-age and workout levels, and will it make you gain weight?" No, Jennifer will not make you gain weight. Nothing in particular makes you gain weight. What makes you gain weight is taking in too much energy AKA calories and not burning off enough and also eating the wrong type of calories, AKA bad quality foods. So processed flours, tons of sugar, additives, preservatives, food, coloring, all that stuff.

That is where the problem comes in. Protein powder is good if you need a protein supplement. So if you think you are getting accurate protein through the food that you intake, you don't need protein powder, but, if you need a little more protein in your daily diet to get to that point where you're having about 0.5 grams of protein per pound of body weight, so let's say you weigh 140 pounds, if you're gonna get 0.5 grams per pound of body weight, you're gonna take in about 70 grams of protein. And you can even air a little higher than that if you're doing a lot of strength training. So if you're not getting enough of that protein in in your daily diet, then supplement with protein powder.

I supplement with protein powder because I like the way it tastes. It helps me up my protein in the morning. I don't like enjoy meat in the morning. Sometimes I'll have eggs in the morning, but I'm more of like a oatmeal girl, a smoothie girl, that kind of thing. So I get my protein in the morning through my protein powder, I like that.

Or like for a snack, but again, it's not necessary, it's just something that you look at when you are calculating your protein. "Any thoughts on Black Cohosh for hot flashes?" You know, I've heard good stuff about it Linda. I have, I mean, there are a bunch of different herbs that can help with eliminating hot flashes and helping you to, you know to control those as well as just, maybe it's not even stopping them but just feel better during them. I have not used anything, I'll be really honest. I'm 52, I started going through menopause probably at about 48 and, well, actually I started peri-menopause probably 46, 47 and then like 49, 50.

And it was really age 50 whenever, you know when I was all the way through when I was kind of shocked that it was that early, but I come to find out that the average age for finishing menopause, meaning going a full year without any period, is age 51. So I was right in there. And I just kinda muddled through it all. Like I had a crap ton of hot flashes, but similar I made light of it, I still have them. I still sometimes get really hot at night.

But you know, everybody is different. And if they're driving you crazy, and you can't tolerate them which I have a lot of friends who tell me that then I would try the Black Cohosh. I personally haven't done it, but I agree on it. Okay, I love it Gale, how are you? Multitasking on the treadmill watching me and Fixer Upper the same time.

That's awesome. At least you didn't say you were watching the bachelor after the last Rose or whatever the heck that silly thing is called. Oh my gosh. I can't believe the whole bachelor thing on the news today for goodness sake. Honestly, let's not even go there.

Okay, Nicole says that she thought there would be a show just as good or better than... I never thought there'd be a show as good as "Parenthood". I know Nicole. I was so disappointed when Parenthood ended. And so, yeah, I'm really excited about "This Is Us".

Linda, "Loved the live workout today!" Was a great workout with Jodie and Kate. They never disappoint, right? Okay, let's see, Maria is asking, "I workout five days a week and do abs every other day but still can't get the flat tummy. Any suggestions when it comes to work on food?" Okay, Maria, let's talk about that. I just have to remove this comment because you guys the comments appear like right over my face on the screen.

So it kind of freaks me out. So sometimes I just turn them off. I know they aren't appearing that way for you guys but they do on my screen. Okay, so here's the thing, working out five days a week is amazing, doing abs every other day, that's amazing. Now, I don't know you so I don't know how hard you're actually working out or what type of workouts you're doing, but assuming that you're doing something that's really challenging your fitness level, that is a really good fitness routine.

When it comes to food, food is going to be the big thing. You cannot, out-train a bad diet. So, you know, if you are working out five days a week and doing core every other day but you're not eating well, And Maria, I don't know, you can kinda give us a little hint here. Food is going to be the big culprit when it comes to bloats, when it comes to extra belly fat, especially in middle age. The other thing is controlling cortisol, which is the stress hormone and controlling estrogen and insulin.

So as our estrogen drops, there's not a whole lot we can about that in our menopausal years, but our insulin goes crazy when you're eating processed food. And if your insulin and your cortisol are out of whack, you're going to gain belly fat. Now, if you're like, well, I already had the belly fat, it's just something I can't get rid of, Here's the thing, it's not always easy to get rid of and it drives me crazy when I see online trainers and people are like flat belly in two weeks. That's really hard to promise. It's going to take a little bit of time.

It's going to really take an energy deficit. You're going to have to lose some body fat. I always say this, I say, if you've got that nice six pack in the fridge, you got to pull it to the front of the fridge. You got to get rid of all the extra padding on the outside, get it? So it takes a little extra work, but I would definitely say that the biggest thing is what you're putting in your mouth.

Beth says, "How do I get over the all or nothing thinking? Well, Beth, that's something we're going to really work on in the Whole Body Reset in the E-course. So the seven week course, we'll talk about it a little bit at the end of the hour, but the seven week E-course is gonna happen starting March 12th next Monday. And we're going to go module by module. And then in the private Facebook group, we're going to talk as a group.

I'm going to be live in the Facebook group once a week answering questions like this, but all related just to that group, we are going to be doing worksheets together and I'll be in there every day answering questions as well as some of the other trainers. So it's going to be a really intense program. We talk about the all or nothing thinking cause that's such a problem for so many of us. And if any of you guys have been in that situation where like you were good during the week but then all of a sudden Friday, you know, you slept you had a couple drinks, then next thing you know you're having a burger and fries and you think, "Ah, who cares? Let's let the weekend go." So now you really overdo it for the weekend.

And on Monday you're feeling bad about yourself. And then you kind of start the whole cycle over. That's where people get into trouble. I want to teach you how to think more about discipline and doing, you know, I talk a lot about the 80-20 rule where it's more about 80% you're good, but allow yourself that little bit of leeway whether it's on a Monday or a Wednesday or Friday or whatever it is, where you don't feel guilty for making a few choices that weren't overall perfect. Because you know you have the self satisfaction, that you're in control.

So Beth, it does take some work. I will, I will say that. Okay Let's see who else? I would like to know about your regime for your... Angela says for your beautiful skin?

Well, I will tell you guys something, I gotta fix my chair, Roxy's right here. Sometimes when I come on the screen, I will re-look at my video and be like, "Oh God, I can't believe I did a live video." And then other times like tonight, I have better lighting in my house like with, you know it's dark outside and lighting in the house. So it makes you look better. So I am really gonna tell you that lighting is a huge part of people's skin looking good. If you could see me up close, it's not quite so good but here's what I do for my skin.

I wash my face with, I don't even want to tell you, Santa Phil. It's the cheapest stuff you can buy at Walgreens. I have forever. It's been the only thing that works for me. So that's what I use.

And then I switched to a skincare line called Zen Med. It's only online Z like zebra, Z-E-N-M-E-D, out of Canada. I came upon it by reading reviews online, I know we all do that. And I saw all these great reviews for fixing, I was having like this major hormonal breakout, late 40s, it was all due to peri-menopause, around this area of my mouth, and so I felt like I was having rosacea. And I read about this support serum, It's like super cheap and I bought it and literally it changed my skin overnight.

And I've been using it for ever since. It's been like five years, and the other thing I do is I take collagen. I may be talking a lot more about collagen, it's become such a hot topic out in the marketplace and everyone is, you know, "There's collagen in this and collagen in that." And people aren't using collagen and into everything. So I am going to talk about that but that has also helped my skin. So hopefully that helps you guys.

Okay, Susan says she just started the 28 day challenge, the gold challenge, awesome! Day three, kicking your butt. Oh Susan, thank you. I'm so glad, and remember it can be a lot. So if you need a break, you're gonna, you know take a break if you need to and then join back in.

All right, Shelly, let's see what you got to say here, "High cholesterol runs in the family, I had mine tested today and of course it came back at 224." Oh boy, "I take turmeric, flax workout and eat right. Any other suggestions of bringing it down naturally? The doctor wants to start meds." Oh, darn it. Okay, Shelly, I have another client that I worked with, had the same thing, it runs in the family, several family members had sadly died of heart attacks, Several had had strokes and have heart disease. Oh my gosh, my tennis ball is stuck, there you go.

And so she and I started working on her food. She did say to me, you know, I eat pretty healthy but when I actually sat down in her kitchen, she was eating a lot of processed food. So the question I have for you is are you really skipping all of the preservatives and the chemicals and the added food colors and the sugar and the white flour, 'cause that stuff we all think it's fat that's causing all of our cholesterol issues, and you know, if it runs in your family fat thing, you know, fats can cause trouble. The mono unsaturated fats are always good for you. And those are your plant-based oils, your olives, your dark chocolate, your avocado, your nuts and seeds.

Those are always good for you. But I would really, really do some journaling Shelly, we're going to talk a lot about your macros, which are your carbs, proteins and fats in the Whole Body Reset. But I would do some journaling to make sure that you truly are staying away from all those things that can give you high cholesterol including fast food and restaurant food. I mean, a lot of that stuff is just not as good as you think it is. And more plants, more plants, more plants, more plants more plant-based foods like veggies and fruits are going to help to reduce cholesterol.

So I hope that helps you a little bit. Okay, Jennifer, anyone taking melatonin to aid in trouble, staying asleep thanks to perimenopause. This was a problem that came upon me and shocked me. So I have never had trouble sleeping. I'm the kind of person that if you said, "Hey, Chris, go to sleep." I could lay my head down on the bench next to me.

And I'd be asleep in a few minutes. All of a sudden menopause hit me and I wake up at three in the morning and I can't stay asleep. That's been my problem. I go to sleep, but I can't stay asleep. I've tried melatonin, it hasn't done anything that great for me right now.

Although I've heard from some people that does really good. I'm trying a couple of magnesium supplements that I think have been helping me natural calm, that's been really good. I'm doing tea at night to try to help me and just to reduce stress, not staring at my phone right before I go to bed. I am trying to not get hot at night because I don't I don't know about you, but I'm like 3000 degrees at night so I'm trying to dress so that I'm not dying of heat. And yeah, so it's a hard thing, Jennifer.

I'm also, you know, trying to get to bed a little earlier. That also is a thing for me too. And trying not to drink alcohol, that always upsets my sleep, I do drink wine but I try to stay away from too much of anything else. Okay, let's see Carrie says, "Thanks for bringing back the Step. Sorry can't watch anymore, the Red Wings are back on.

I know I totally understand hockey first. Are you kidding me? The Minnesota Wild are playing tonight too. I have so many TV shows we catch up on as soon as we are done here. So I hear you girl.

I'm all about hockey. Okay, Nicole says, "Chris, just curious, what are your thoughts on meditation? I find it hard to quiet this Gemini mind." Yes, I know, I know. I know, I'm a huge fan of meditation and it's hard to quiet the Scorpio mind. I'm telling you.

What happens to me a lot when I go to meditate is that three seconds later, I am literally thinking about something else. Like I can't just keep my mind on quiet. I have to work really, really hard at meditation. I typically start with deep breathing. And for me, I give myself a lot of grace.

Like if I can just sit and debrief for five minutes even if my mind is traveling and wandering I feel really good about that. I've been to a couple of different meditation sessions. I really enjoyed Dan Harris's book. Dan Harris was the anchor of GMA Weekend and he was the anchor and he had a big breakdown on air and off air. And he wrote a book called "10% happier" and he said that he was, you know, just that meditation made him just 10% happier which took away his depression.

He also has a new book coming out that I would love to read. I haven't seen it yet. So yes, I think it's really important for health. Deep breathing is really important for health. And I think that working on meditation, we have a lot of articles about meditation on gethealthyu.com, free.

So check that out. Okay. Maggie says, "I know we have to set the clocks one hour his coming Sunday. I hate that I hate springing ahead. I love falling behind, I hate springing up ahead.

"Does daylight savings time affect eating patterns, moods? If so, do you have any advice?" Well, you know, one hour hopefully doesn't make that huge of a difference for you Maggie. I find that when you go, like for me, if I go one hour different, when I go to the East Coast, I'm okay. But when I go to the West coast, those two hours, that makes the really big difference for me. So hopefully it won't affect you too much, but again, I always say water is the fixer of all problems when it comes to eating patterns, you know, drink more water and just try to adjust your sleep to deal with that hour difference.

But I just hate the spring ahead. Because it's so dark in the morning. Okay, "I've had the hardest time with the oblique side crunches." Cristy says. "Thanks for all you do." Oh, you're so sweet. Well, it depends, you know, Cristy, So your obliques, you know, are your twisting muscles, they allow you to twist your torso which is a really big deal because almost everything you do every day involves some sort of twisting.

Most people don't live their life forward and back. So keep working on them, I'm not sure what your problem is. I don't know if you're having trouble and flexibility in the hip, but always modify it. And here's the thing about modifying everybody, I say this all the time out loud, there is no shame in the modified game modification. In my opinion, when it comes to fitness is another word for creativity.

So get creative and find a way that you can situate your body, maybe you put your leg down, I don't know if you're doing them standing, but where it works better for you. Roxy, come over here, come here. Everybody is listening online and you're being so loud. And of course my husband's not home. So I don't have a babysitter for the puppy.

Okay, maria says, "Since you mentioned Berne Brown I started reading her first book on shame... actually had her others." Yeah, Berne Brown is one of my mentors, she doesn't know it, but I absolutely love her. I am obsessed with her books. I talk a little bit about them in the Whole Body Reset. We are going to go over a little bit of Berne Brown's material.

Her second book, "Daring Greatly", her fourth book, "Braving The Wilderness" have really been game changers for me. Real big game changer. So we'll talk about that in the Whole Body Reset. Okay, Jerry, let's see what you have to say. "I love nuts and I know they're helpful.

However, it is hard to only eat seven nuts for serving. So maybe I should not eat any nuts because I feel like the calorie count is so high. How do you stick to the serving size? Well, I don't know what nuts are only seven nuts, never heard seven nuts. Typically a quarter cup is a serving of nuts and you're going to get 20 to 30 nuts in that quarter cup usually, I had someone tell me one time it was 22 almonds that fit in that quarter cup.

So you know, yeah they're high in calories, yes they're high in the healthy fat that makes me feel satiated. When I eat nuts, I'll put them in my oatmeal in the morning. I'll put them in my yogurt in the afternoon. I'll have a handful of them with tea in the evening. I mixed them with dark cacao chocolate chips and it feels fairly decadent.

I'm obsessed with my favorite is I don't have a baggie of it right here on my counter, but I typically put pistachios, almonds, walnuts, pumpkin seeds, cap cauchos get down Roxy. And like dried cranberries and I make a little mix and I love it. I would say I don't measure out seven nuts but maybe measure out like a quarter cups. See how that works for you and maybe having one to two servings of nuts a day would be a reasonable amount. Okay, so let's see, any brands of vitamins that I like better?

Bree is asking. Bree, I've worked with a couple of different vitamin companies and as long as they're high quality companies I will talk about their vitamin. So I've worked with, Oh my gosh, hello menopause. Why can't I even remember? Oh my goodness, somebody helped me out here.

I'm losing it. Oh, New Chapter. Thank you, thank you for letting me pull it out of my brain. New Chapter Vitamins, I like their vitamins. I love Nordic Naturals for omegas.

I buy a lot of vitamins off amazon.com and Oracle Whole Foods. And I buy, oh, I wish I had some of the containers sitting right next to me, but I don't. I buy a magnesium supplement the vitamin D supplement that I buy is at Whole Foods. Nordic Naturals has a good one. So I like a lot of different brands.

I would just make sure they that you read them and they're quality. I don't like gummy vitamins because they're hard on your teeth and they're full of chemicals. Oh, okay. What do I think of weight loss diets like Opto...? I don't even know what that is.

Oh, Thrive, okay. I have no idea what that first one is. I've never even heard of it Thrive, I'm not a fan. I'll tell you why I'm not a fan, because I'm just not a huge fan of multi-level marketing. I get asked every day, if I want to join somebody's a multilevel marketing program, and I don't, because I know sometimes they're really good products, but the thing is a lot of times people are more concerned with the making of the money than what's actually in the product.

And people will come to me and say, not that I should take Thrive, but that I should sell Thrive. And that drives me crazy. So I'm not a huge fan of it. But you know I've heard drive Thrive has changed their products about five years ago. I did not like the Thrive, it was a soy based product but now I've heard they've changed.

So perhaps they have, check it out. But that's the reason why. Okay. Let's see, What are your thoughts on timed nutrition? Shaun, not really sure what you mean by time nutrition There's all these new tricks now.

You mean eating at a certain time or like doing the whole 12-6-8 or whatever they say like fast for this many hours, eat during these hours. I just heard recently about this whole like fast for eight or fast for 12 hours, here's the thing, if you're sleeping eight hours, your fasting hours. If you're finished eating, like I'm usually done eating by this time of night, except for weekends, I usually eat late on weekends, but during the weekday, I'm not usually eating after like 7:30 because I've already had dinner and any kind of like snack I'm going to have afterwards and anything like that. So then I I'm actually fasting for eight to 12 hours. I don't need to time it does that make sense?

But, and that's why I'm hungry when I wake up in the morning and I want a little something before I work out. So I hope that's what you're asking. I do think, you know, they say if you're trying to allow yourself to become hungry, allow at least four hours between meals because then you're going to have time to digest and actually feel hungry. Oh, okay, let's see. I'm trying you guys, something happened with my screen and all these questions are going down really low.

So bear with me. I'm trying to see them. Okay, let me see what this one says, "Chris what's your opinion on alternating heavy and light weights throughout the week? Roxy, Roxy, come here, come here, right here. Come here.

I like to do a few days of having a few days of light. I think that's awesome. And like, if you're using five pounds and say but body yoga or I think even out of yoga, I love that idea. And I'll tell you why. Because if you use heavyweights every single day you're going to get super, super sore.

But if you only use lightweights, you're not going to be able to build muscle because there are two types of strength that you want to train, one is called muscle strength, I should say two types of muscle training. One is called muscle strength, and one is called muscle endurance. So muscle strength is all about like how heavy, like picking up something one time, like how heavy can you pick something up? And that's using your muscle strength. So if you pick up really heavy weights, you're doing like 10 repetitions and you do that a couple times a week, that's great for building muscle strength and building muscle.

Muscle endurance is how many times can you do something over and over and over without fatiguing? So muscle endurance would be like anybody who lives in the Midwest, shovel, shoveling, shoveling doing the same motion over and over or moving like this doing this a whole bunch of times or picking a toddler up this many times. That's muscle endurance. So you want to train both muscle strength and muscle endurance to keep your body well-rounded. So I think what you're doing, Heather is amazing.

Okay, let's see. I'll keep moving here. And Maria said a little bit more about Brenae Brown. Do I use a pre-workout or post-workout drink? If so, what do I recommend?

Okay, yes. So my pre-workout drink is electrolytes. I just like to get a little sodium, potassium, magnesium in my system. I do notice that I feel better and I also will pop a B12 a lot of times just to get some energy. My pre-workout drink I'm looking, I actually have it on the counter.

You guys, let me grab it, hold on it's right here. Okay. I've got to go this way. Okay, oh, I'm reaching for it. I'm reaching for it.

All right and I got it. So my pre-workout drink is a product called Nuun. I guess you pronounce it Nuun, N-U-U-N. These are electrolytes and all that you do, I've got a bunch of different flavors. I buy, like, I love the watermelon, I love the strawberry lemonade.

I buy them off Amazon, you open them up, you take out the tablet, you drop it in some water. So it doesn't cost a lot. I get them on Amazon for a lot cheaper than buying them at the sporting goods store. And then it just dissolves in your water. I take it with me and that's my pre-workout drink.

There is no sugar. Let me see here, hold on, hold on everybody. I gotta hide that cam. Okay, let's see if I can see the sugar content because I want to say, Oh, for God's sake. I don't have any light here.

Are you kidding me? Hold on I need to use my phone to aluminate it. Cause I want to tell you guys the truth. So total sugars, one. One gram of sugar in one of these tablets.

So you're getting one gram of sugar and you're getting all your electrolytes. Now Nuun also has some that include vitamins. I just buy the ones with the electrolytes, and here's how I found out about this, because my son was going to Mexico. I had heard of these before. I actually heard like a lot of triathletes and people who use these, but I, my son was going to Mexico and on the list he was going on a mission trip.

And on the list was, he wasn't going to Mexico, he was going to Haiti. Oh my God you guys. So, seriously menopause is doing a till on me. Anyway, that's beside the fact. He was told to bring these Nuun tablets because the water was not so great.

And they were going to need electrolytes because they're going to be sweating so much. And I bought all these for him and I was looking at it, I'm going, "Why don't I try these?" So they're a lot cheaper than a lot of other things. So that's what i use. For post-workout drink for me, it's water because typically I just try to eat my protein after my workout. So if I don't have time to eat, I'll sometimes have a protein water.

Those by protein waters are all shake up some protein powder in a glass or I'll eat something that has protein. Okay, let's see. Some of you are commenting on the menopause. Kate says she was on the same timeframe that I was. Let's see, Kate also walked three miles today.

Way to go, girlfriend, that is awesome. All right, Angela, all right, we talked about her. Okay, how do I feel about essential oil vitamins for women? Joyce, I don't know enough about essential oils vitamins. I know about essential oils.

I also have those sitting on my counter right over here. I use a lot of different essential oils. I use lemon I put in my water, I love the flavor of it. And it's easy to add, it's digestible and great for alkalineing. I use peppermint oil to stay, like I'll put it on my neck sometimes just to stay cool.

I use, oh, now Roxy wants to go outside and I cannot move my computer. Come here, come here, come here. I use, I'm trying to think of some of the other ones. Lavender, I love lavender. I think it's really calming.

I use thieves oil in the in the winter time to prevent colds. So I do love and I use margarine and lemon grass. Whenever I have aches and pains in ligaments and tendons. It's good for soft tissue. So I don't know anything about the vitamins but that's what I do love essential oils.

Okay, let's see. All right, Janine says I'd like to buy kettle bell but I don't know what size. I use free weights generally, five to 10 pounds. Okay. Janine.

So I would say for kettle bell, you'd probably be good to do a 10 pound kettlebell. You would probably, it might be a little heavy on a couple of things, but if you're only going to buy one I would say buy a 10 pound, okay? Now for swinging kettle bells, for kettle bell swings you'll graduate quite quickly. And if you ever get yourself a gift of a second one, you could probably do a 15 pounder first swing but I'm a 10 pounder with a decent workout like the Get Healthy U TV workouts, it's gonna take care of you. If you feel like, "Oh man, that might be a little bit too much." Then I would say an eight pounder but they correlate a little bit to weights.

They really do. But 10 pounds is a pretty good standard one. Okay. Any ideas for taking smoothies to work? Will they taste good after a couple of hours?

Oh yeah, Renee, absolutely. Okay, so I just showed on my Instagram straight. If you guys aren't following in Instagram, please do. I post stories a lot but I just showed a blender bottle, If you've ever heard of the blender bottle the thing with the little ball that you shake up, you know you can buy them at any store, they just started a stainless steel blender bottle where the top is really easy to twist on and off. But I put a smoothie in it.

The first time I had it, I put a smoothie in it and like three hours later, it was still ice cold. So I was totally excited about that. But what I normally do is I just freeze them and then I take them with me. They dissolve a lot faster in the summer than they do in the winter. But I do take them with me and I think it's great.

I put in my smoothies, I put protein powder, frozen fruit, avocado sometimes, shear seeds. Sometimes I use some greens or I'll put like a green powder. Let's see, I'm trying to think what else I put in. I put in, hmm, why am I drawing a blank, sometimes flax. So it just depends on what I've got in the kitchen or what flavor I kind of want to do but always frozen fruit and protein powder.

Okay, let's see, all right, Melanie, "Are pilates useful if you are," hold on here, sorry Melanie, there we go. Now, can you guys see it? Okay, "Are Pilates useful, if you are overweight and have a lot of tummy fat?" Oh my gosh, you guys, I think I just learned something new on this on the way this program is working. This is really weird. Oh shoot.

I thought I fixed it, but I guess I didn't. Okay are pilates is useful? Yes they are because strengthening your core muscle and protecting your back is always important. Even if you are overweight or have a lot of tummy fat, may be even more so, because of that Pilates is very useful. I'm such a big fan of pilates.

It's a great way to protect your low back, low back pain is the number one reason people go to the doctor when they're aging. So absolutely do your plates. And of course, Melanie then there are other things that you should be doing too with your cardiovascular exercise and some of those other things. Okay, let's see, Maria says, thank you so much. The belly fat started at 40 and this makes so much sense.

Oh good. I hope I'm helping you. You know, it takes a village, right? We just all have to help each other. Okay, Laura says, I am being careful with my right low back after mostly healed after strain on the job and two rounds of physical therapy.

What healthy program do you recommend? Okay, Laura. So if your back is on the med, couple of things you need daily attention to your back. My back pain started to subside, I had horrible back pain. I mean, I went to the spine doctor, I had MRIs.

I was trying to figure out what was going on. I don't know exactly what was going on with your back. That I had a degenerated disc between L4 and L5 and it started bulging, and then pretty soon like a year or two later it was pretty much smushed is the word that I use, but I was having horrible pain. But what I found out is that yes, physical therapy helps and yes, you know, getting massage helps. But the most important thing you can do is be your own physical therapist.

And consistency is the key word when it comes to navigating back pain. You have to do what you do day in and day out is what's going to make the difference. And none of us have enough time to go to physical therapy or money to go to physical therapy every single day. So what I did is I adapted a new program for myself. I used it infrared heating pad infrared heat is a wavelength of heat that penetrates the skin really deep and helps to relieve inflammation.

So I use that in the morning. I just put it on for like 10 minutes. And then I also lay on the floor every single morning, 365 days a year with one of those massage balls. And it looks like a lacrosse ball. It's a little softer than a lacrosse ball but harder than a muscle, a tennis ball you can buy them on amazon.com.

You can buy them at the brand that I really like, is called therapy... Oh, you guys, this is really challenging. My brain tonight, the brand I like is TPT therapy. It's TPT, it's a green and like black stripe ball. You can get it.

If you just search massage ball on amazon.com you'll find it. And I take that little sucker with me in my suitcase. Every time I travel, I lay on the floor. So like I'm on my back, my knees bent, and then I put it right underneath my low back and I just move around on all the muscles that are really tight. Like where that, that feeling where you want some to stick their elbow in or you just want to press your thumb in.

But I do it every morning to try to alleviate like all the tension in my muscles that are trying to protect my low back. And it has been a game changer for me. So I think if you could do some of that stuff Laura had home that might really help you. Now, if you have nerve pain that's an entirely different back problem and nerve pain you need to see a doctor and a chiropractor might be really helpful with that. Come here Roxy, we're almost done.

Come on, girl. She's being such a good girl. Come on. Despite a few little barking fits. Okay, let's look right here.

Oh, that's one of my comments. Sorry about that. What time will I be live for the Whole Body Reset? Alicia, if you join the Whole Body Reset, we are gonna talk as a group in our private Facebook group, We're going to become friends, everybody who's in the Whole Body Reset. And we'll talk about what time is most convenient for the group.

I am thinking I'm going to be doing them in the evening like this, because most people are working during the day. So the evenings is going to be the most doable. But if there are some people who can only do noon or something like that, come here Roxy, come here. I'm going to do that. So we'll make sure it works for everybody.

So you hit most of them. Okay, all right. Kim says, what are your best healthy tips and tricks for those of us who travel frequently? Okay, Kim. So I just told you about my massage ball and my heating pad that I take with me everywhere, that has managed my back pain.

I too, believe it or not, you guys I do Get Healthy U TV in my hotel room like all the time. I don't work out with myself I'll be honest. I don't really like to follow my own workouts but I love to follow the other trainers. I'm a huge fan of all the gold trainers. They're my friends.

And I just love their workouts as well as Jennifer Glottis Yoga is one of my favorites. I love it like Amy Dickson gives a kick workout. So I do that in my hotel room. If I don't have weights, I just modify, remember I told you, modification is creativity. So I'll either modify something that was supposed to have weights or I do the body weight workouts.

We have like 50 body weight workouts Get Healthy U TV. I also always bring my tennis shoes, always pack my tennis shoes. I always see if like I'm in a city where it's safe, I always go out for a walk, I always find a way for myself to get out for a walk. I always solicit a buddy. So it depends if you're traveling for work and you don't have a buddy with you, but all my hockey moms if any of them are watching tonight, I literally they don't have a choice.

Like I'll come to their hotel room I'll pick them up out of their bed and get them to come out on a power walk with me. So soliciting some sort of a friend with You too. And that those would be my tips. But that's one of the reasons why I created Get Healthy U TV 'cause so many people need to be able to work out anywhere they are. And for a lot of women, when you're traveling for work it might not be safe to go outside.

It may not be a city that you want to be out and it may be too cold or too dark or whatever it is. So that's what I know. Okay. Becky, come here, come here Roxy come here honey. Is it okay to eat Greek yogurt at night?

Yeah, why not? I don't know why you couldn't. I mean, it depends on if your body does not handle dairy. I eat Greek yogurt. Usually either as my afternoon snack or my evening snack that's kind of my thing.

I like the Fage, F-A-G-E, plain yogurt without any sugar in it because I add my own sugar to it. I'll just do a drop of honey. And then I will do sometimes I'll just stir and then I add my nuts and my blueberries and stuff like that. I just do six ounces, that's what's in a normal cup. So I usually do about six ounces.

It's not quite a cup, sometimes a cup but six sounds is enough for me with all the top things on it. And that I just find it to be selectable. I also am a huge fan of drinking a tea and okay you guys are gonna see my, my trick. I saved my cup from my coffee. Okay, you can call me weird, I don't care.

But this is how I drink my tea at night. So I just put my tea bag 'cause I'm like, why should we throw these out and put these in a landfill? And these Starbucks cups are so sturdy. So I use them in, I just refill them. I used them for like five days in a row.

And then I throw them out and get new one when I go back to Starbucks. But to me, it's like, why throw them out? They're totally reusable, you just ran some. Okay, let's see. Oh, you guys are so sweet.

Melisa say she loves that and Nicole thanks for your nice words. And a lot of new, you said it felt I'm not kidding. I've tried all these expensive face washes and I still come back to the cheap one. Okay, best cardio for knee problems? Peggy is asking.

I used to walk a bunch but now that's not so optimal. Okay. Peggy, what's going on with your knee? If you've had any surgeries, something isn't working you know, perhaps it's time for you to hit a chiropractor an acupuncturist, or a physical therapist. That's number one.

Number two is what about elliptical? Because with an elliptical you're not bending your knees. So that might be really good for you. Indoor walking? The thing about outdoor walking is you're pounding the pavement and you're moving forward and there's all different kinds of trains.

And that can be very hard on your knees but like indoor walking workouts where we're just basically marching. Those might be a little easier on the knees. We're going to be recording an entire walking. Well, we have the walk and tone program on Get Healthy U TV but we're going to be recording an entire walking program, a new one coming up. Of course, swimming, I'm not a huge fan of swimming.

So I recommend it for low impact if you enjoy it but I'm not a huge fan of dipping myself the water, It's enough trouble to keep my hair from cracking off because it's all gray and blonde. I don't need to stick chlorine in there too. And the other thing I was gonna say is rowing, rowing is really good, those rowing machines. Come here, honey, come here. Just one, a couple more minutes.

Okay. Let me see if I've got any more questions, Kate, when you're saying you're exercising daily, I can't remember okay what you were original question was I think you're answering me when I asked you what your exercise routine is and if that's the case and I don't, you know, I'm sorry with menopause. I can't remember exactly what your original question was but hopefully I helped you. Oh, okay, what do I think of a 40, 30, 30 a breakdown? You know what, Kim, in the, in the Whole Body Reset I'm gonna talk about macro breaks downs.

There is no one right way to do it. I eat more carbs than that. I talk about it in the Whole Body Reset. I weigh more carbs than that because my diet is very plant-based and fruits and vegetables are carbs. So if you come on with the Whole Body Reset, We'll be doing a lot of talking about that.

Susan says Natural calm works great. Yeah, I'm. I'm just experimenting with that for helping myself stay asleep, I like it. Okay, how can I get more healthy fats in my meals? Oh my goodness Jamie.

Okay think of the move as the mono and saturated fatty acids, and we have an article about this on gethealthy.com so think olive olives, olive oil like all the plant-based oils. Think avocados, think dark chocolate like a real dark chocolate. I'm not talking to him next. I'm talking to the real dark chocolate. Think I'm nuts and seeds.

All of those things are healthy fats. So can you add any of those things? I mean, I cook with olive oil almost every single day. I eat avocado, oh my goodness every day I eat nuts and seeds every day. So there are a lot of ways for you to get more healthy fats.

I hope that helps. We're running out of time. You guys, I want to answer a few questions about Get Healthy U Oh, okay. Alicia uses Headspace Elisa, I bought that app also. I really liked that app, it's a good app.

There are some free apps that wouldn't cost money but I do like that one. What do I think of MCT oil and Bulletproof coffee? Okay, here's the thing, Paula MCT oil is pretty much coconut oil, medium chain triglycerides Bulletproof coffee, that brand, they brand their own MCTs and I think they are a little expensive but it's a good oil, I mean, I like coconut oil, a lot of people put coconut oil in their coffee. It, you know, like I said, fats will help you stay satiated. So gee which is their natural butter and MCT oil, people put that in their coffee because it's a fat so it's like you're eating something full of that for breakfast.

And it keeps, you keeps you feeling full. That's the whole idea behind bullet proof coffee. I'm just, I don't like the taste of stuff like that in my coffee, I just don't like it. So I don't add it, but I know people who do and if that's floats your boat, do it. No problem at all.

Okay, Phyllis is telling us the Dan Harris has two great books here, he has the new one, Yeah, and the new one is "Meditation for Fidgety Skeptics." I'm dying to get that on my audible. So as soon as I get time, I'm going to do that. What are the best carbs, fruits and veggies fruits and veggies, fruits and veggies, fruits with veggies eat them all day long. I think it's hilarious that weight Watchers now says it's free styling and you get free fruits and veggies. Who am I now?

Oprah? Yeah, why were they free to begin with, right? Why weren't they free to begin with, but now they're free. So those are your best cards. Of course, beans, lagoons, those are great choices too.

They have a little protein in them as well. Okay you guys, I'm going to let you get to "This Is Us" on time today. So thank you, thank you. Thank you so much for all of your questions. I'm sorry that I didn't get to every single question I'm looking.

And there are a few more questions you guys are awesome. Listen, if I didn't get to all of them here's the deal, we'll do this again, okay? Cause I'll get back on the monthly schedule to answer your questions about Get Healthy U TV, We always give an, a screaming fricking good deal on your first year as a member. If you want to join, I always suggest just join as a gold member because that's our top membership that allows you to view all of the live workouts which are super fun and very challenging. Molly will put up a link to the gold page where you can join.

And the code to join is Chris gold 20 because if you ask me about the Whole Body Reset I am so excited about the Whole Body Reset. We opened the enrollment yesterday. We have had lots of people sign up, come here, Roxy, come here. I know it's expensive, many of you said, well, Chris Oh my gosh, this is expensive. Here's the thing, it's a seven week course.

I'm going to be mediating it, I can't tell you how many people send me emails and say are you willing to work with me? One-on-one what do you, what do you charge? Are you willing to do phone coaching with me? Are you willing, I'm a certified health coach. Will you do a health coaching with me on the phone?

And I can't, it's just so time consuming, I don't have the time. So I decided that I would develop a course where I could train the masses. Now, normally I have, 10 years ago when I was training, I charged a hundred dollars an hour. And that was 10 years ago. So I feel like the course is a really decent bargain because it is a year long.

It is taking me a year to put it together. We're going to do some really intensive training. There's a ton of information in the course. If you look the testimonies and molly will put up the link to wholebodyreset.com. But if you look at the testimonies of the people who've gone through it, I mean, we had some real like aha amazing moments in the course.

So I'm just so excited for those you are taking the plunge. If this is not the right time for you, I'm probably gonna offer it like twice a year. Because it's not something, you see a lot of E-courses online where you can buy it whenever you want and just do it whenever you want. But I'm so passionate about holding your hand and also about like really making sure that you get results and you're successful that I want to do this as a group. So instead of just selling it all the time and allowing people just to do their own thing, we're trying to really make it cohesive.

And so I'm excited to work with you guys. Those of you who are joining on, we start next Monday. And I had made a vow that whether two people or 200 sign-on we're doing this Whole Body Reset together. And it's okay if you get a little behind. In the last group people got behind and then they caught back up and that's fine.

The whole idea of doing one module a week is so that we can kind of process what we're going through, our mindset, our meals, and our movement. And you know, you've been that person who says, "I've tried this before, it didn't work I'm so sick of starting and stopping. I'm so sick of gaining 10 pounds and losing 10 pounds. I'm so sick of feeling I'm so angry at myself in the all or nothing. And I'm so sick of failing or whatever it might be." I am ready to work with you and help you through the E-course as well as through our Facebook group and our time together in Facebook to really get you to make some changes and not just changes for the short term, changes for the long-term.

This is what this is about, this is not a quick fit. This is not a meal plan where I'm going to hand you a piece of paper and say, here you go, here's your meal plan. That is not what this is. I want to teach you how to eat for life because people say to me, "Chris, how do you know what to eat?" And I always say to them, "It's education. When you know better, you do better." I grew up in a family of education.

My dad worked in universities for over 35 years and pounded into my head that the more you know, the better you do. And so those are my goals with you guys. I'm really hoping to help you. If this is not the right time for you then maybe the next time would work for you. And if it's not good for you at all, then that's fine.

I hope you watched my three free training videos 'cause part of the whole thing was to give you guys some free content too, that could really, really help you. So we're at 7:57, I want to give you time to get back to your TV shows. So wholebodyreset.com, if you're watching right now, if you look at the sales page, if you go to that page you can see I'm giving you a hundred dollar off coupon. The coupon is W-B-R, stands for Whole Body Reset 100. So watch my videos, okay?

Check it out, I'm super excited to work with those of you who are interested, thanks to all of you our get healthy UTV members. It takes a village, I love our community. Hashtag GHUTV squad, You guys are the best. Can't wait to converse with you again in another month. And by the way, in the good healthy UTV group, we follow calendars together.

So if you're looking for that accountability, join the group, if you're Get Healthy U TV member, give us 24 hours, We always verify that you're a paying member and then once you know, we verify that we add you to the group and it's a really fun group. All right, thanks you guys have a great night. I'm going to get right to my TV shows. I hope you are too. Those of you who are joining me in the Whole Body Reset, I can't wait to get to know you and thanks for your time.

I've got to let Roxy out, She did pretty good though, didn't she? She started out barking, coming to Roxy, everybody wants to see you, come here, come here, Roxy. Come here, I'll see if I can get her. Come here, I wanna put you on camera 'cause everyone wants to see you. You were such a good girl tonight.

Come here sweetheart. Oh, here she is, look at her. She has a little snaggletooth, look in the camera. There you are a sweetheart, there you are. You are a good girl.

All right you guys have a good night signing off, all right? Take care, bye.