GHUTV LIVE! May 2018

Hey, hey, everybody. We are live. Hi. Hi. We are so excited to be here. This is the GHUTV Live Q&A. I'm Chris Freytag founder of Get Healthy U TV and this is the lovely Lindsey Bomgren. Hi. One of our fabulous Get Healthy U TV trainers and Mom. You can find Lindsey @nourishmovelove on both Instagram and Facebook. So make sure you check her out. Alright, we're waiting just kind of to see if people come on with us tonight. I always say there's a delay and a BeLive TV the platform we're using, it says there isn't. So we're just waiting to see what we get. We've got a couple joining on right now. Here we go, now people are starting to see us. So we are here tonight to basically answer all of your burning questions about health and fitness. Hi, Carrie, how are you? Hi, Shauna? Hello, Carrie? We've got Michelle here. We've got Shauna here. Some of you guys are making comments. So hi, Sherry, just come on on and join us here. I was just showing Lindsey how this little platform works. It's kind of fun because we can put your questions up on the screen. So we'll try to do that throughout the hour. And by the way, we're here for an hour. So settle in, grab a water bottle, and settle in, we've got plenty of time. We have our lovely coworker Molly, one of GHUTV staff members who will add links to any articles that might relate to some of the questions that you guys are asking. So we're gonna hit that up. Okay, now people are really joining on Jill, Tabby, Terry, Samantha. Alright, so fun to see you guys. So I'm just gonna quickly tell you this is totally off topic, but I was just telling Lindsey she had a rough day, she can tell you. But I had a rough day. So my puppy who is really not a puppy, she's two. I don't know, do you call that a puppy still? But, we were coming out of the vet and she got all excited. And I forgot I had the leash like loose around my hand and it was just wrapped around my ring finger. And she pulled it and honestly my finger felt like it came out of the socket. And I was like, "Oh, I wonder if anything's wrong with my finger." Oh, by the time I got home, I think it was so swollen that my wedding ring was like a sausage on my finger. I couldn't get it off, I had to use soap and lotion. And now I can't move this finger. So that was my little mishap today. And how about you? I was homesick with our baby boy who's actually not that sick. We both had strep throat. I'm not contagious. I'm not gonna get anyone sick, I'm not contagious. But, I got strep throat for Mother's Day. It was an awesome Mother's Day. I tell you, you know what, we mothers go through a lot. All right, you gotta love to take care. Okay, so that's where we came from today. So the rest of the day was good. It's a beautiful night out. We're here to answer your question. So thanks for joining on you guys, so here's how it works. We have some questions that we've gotten from you guys pre-asked. We also have questions that I've seen and Lindsey has seen come into her website and we both see coming in to Get Healthy U TV that we can just bring up the subjects and start talking about them. But if you have anything you wanna bring up, bring it up, we can put your question up on the screen, and we can talk about it. Okay, so anything is fair game. Anything about health and fitness and food and anything, you can tell us anything you want. You can ask us anything you want. If we don't wanna answer we'll tell you. That's how it works. So Lindsey, let's start. One of the questions that I've been getting a lot lately is about the length of workouts. And you and I were just talking about, some people say, I just don't have enough time. And people say to me like is it really worth doing a 10 minute workout like is that gonna do anything for me? Is 20 minutes really enough? And so I'm just gonna quickly say if you've never done a 10 minute workout, do one, because you will be shocked at how you're hear rate can get up, you can sweat, you can really feel like you accomplished something in 10 minutes. And if you did two 10 minute workouts throughout the day, that's more than 80% of America is doing. And you have to be... I was just feeling like you have to be happy for the small successes, like everything counts. Absolutely. You guys, it's consistency day-to-day, like it's a foundation building up. So it's not like, I'm gonna work out hard for a week. And it's all the little things. And to that point, actually today, so I was home with my baby boy who was sick. And I was sick, so I didn't wanna get up early and work out. I was like, I'm just sleeping, see how I feel it out. And as they went on, I was like, "Okay, I'm feeling good." So I took them on a little run and I was like, okay, I'll take them on a run, bring my resistance bands and stuff. He fell asleep and I was like, Okay, I gotta get back home because I got to work while he's sleeping. So I put him in the crib, he sleeps, he wakes up, I take him back to the park. And then I bust my resistance man out and I was like, normally I workout in the morning and I'm like, I do 20-30, maybe 40 minutes if I have it. I just one chunk. But then I'm sitting at my desk all day. And today, I was like I was so active, but it was just broken up. It was broken up and sometimes those are the best days. Because I know you feel very energized. Yeah, and I feel way better. Yeah, so never discount the amount of time. And the other thing I would say about working out at home versus working at the gym, is I worked at a gym now for like almost 30 years. And I have to tell you, I see so many people wasting time. Like you go to the gym and you talk to people in the locker room and you are upstairs and you're talking to somebody, you get off the machine, and then you're over here. And then, people waste a lot of time in between sets or reps. They waste time, just to waste time. And also like, I've been here for an hour and a half, and you really haven't done much. So when you really focus in and you turn on a workout, like if you're working out with Lindsey and I at home, I think you're gonna get a good workout. So, don't be bummed out by the amount of time you have. Be proud of yourself for whatever time you put through, or you put forth. Okay, so let's start answering some questions. We have the lovely Jennifer with us tonight. Hello, Jennifer, one of our Get Healthy U TV members. What does fat metabolically and hormonally do in the body? It sits there, Jennifer, no. Fat is not very metabolic. So muscle, lean tissue is more metabolic than fat. Fat does not need a lot of calories to stay alive, if you will. They are cells in your body, they can swell up to six times their size, or they can shrink. So it doesn't need a lot to stay with you. So, you think like back in the day when people used to pack on fat if they were going to like not be in your food or whatever it might be. So fat doesn't do a whole lot for you metabolically. Hormonally, fat can... Well it can be dangerous if it's the type of fat that's in the organs, not the surface fat, but the visceral fat that's in between the organs. And it can affect your hormones. I can't honestly answer exactly what it does hormonally but I do know that it can really, cause trouble for your organs. Yeah, and like you said, it's not necessarily maybe hormonally and it is hormonally I guess too. But it lethargic, fatigue is gonna directly relate to that which really is your hormones. And Jennifer your posts, I love them. They're always so cute. I just have to tell you that. Okay, Carrie, do you recommend any kind of night time recovery supplement to aid a muscle recovery? Do you do anything for muscle recovery at night? I take magnesium. Do you take the Calm the Natural Calm? Yeah. I'm telling these guys about it all the time, I take it too. So I started taking it because, it's a magnesium supplement, it's a powder. I like to drink it as a warm tea before bed. It's kind of like a bedtime tea. Sometimes I'll just throw it in glass and slam it if I might wanna get to bed. But I started taking it because you guys it helps make you regular. So for BMS, I started taking it for that purpose, because you don't wanna take too much when you first start it. Magnesium and apple cider vinegar will help you go. Yeah, so I started taking it for that. But I found that it helped me sleep better. And I wasn't getting charley horses in the middle of the night. Like, you know, or... So, yeah, go ahead. Yeah, I wasn't getting charley horses in the middle the night, I slept better. And I felt like it helped with muscle recovery. So magnesium is very good for muscle cramping. I mean, any sports person is gonna tell you that. Good for muscle cramping, but magnesium has been known as a sleep aid. Now for me, melatonin doesn't work, so I've used it as a sleep aid also, and it's been good for me. And, Lindsey is in that part of life where babies keep her awake. I'm in that part of life where menopause. Old age and hormone keeps me awake. So I'd like to put that in terms of muscle recovery at night, I don't really do anything for muscle recovery at night. I use muscle recovery protein after my workout in that window of opportunity within up to two hours after a workout. Yeah. Yeah. So there is magnesium balms too like magnesium balms, and they say you can rub those on sore muscles or massage them into sore muscles. And they said that helps, so that could be something I hate too, I haven't used them. So I hope that that helps. Okay, Maria is asking what's better? Collagen protein, or whey or plant based? Okay, so I'm gonna tell you quickly. So collagen is a form of protein, whey is a form of protein. Plant-based is a form of protein. I like whey protein, because it is the most readily used by your muscles. It has the BCAAs in it, the branched-chain amino acids. And typically like the one I use the BiPro, is high in leucine, which is the BCAA that is responsible for muscle synthesis. So that's why I love whey protein. I actually put whey in collagen in my protein shakes because collagen, it depends on the type of collagen, but it's really good for hair, skin and nails and for some muscle building. But I use both the collagen and the whey. Plant is like that's kind of up to you. Like if you'd rather not have any whey protein or animal product in your life, then there are some really good plant-based ones. Do you use both whey in collagen, or do you just use collage? I laugh because I just do collagen right now. I took whey out of my diet when whey and I'm finding that I don't think it really ever sat well with me. I think it always kind of made me a little powder and gassy. Some people don't like it. But, I always did it anyways because I wanted it for muscle recovery. But when I started nursing, it was affecting my milk supply. So I stopped taking it because of that. That's the question. And I've just never gone back on it. And I really like how my body's responding without it, so I just haven't gotten back on it. And by the way, you don't even have to use powders. I mean powders are supplements if you're not getting enough through your foods. So if you're eating enough nuts and seeds, and animal proteins and dairy products that have protein, you don't even need it. Yeah, and I do, but I do do the collagen. I do the collagen also. I do the collagen, which is the most abundant source of protein in your body, and the foundation of your skin, hair and nails, building blocks of your bones, joints, ligaments. And so I started taking that one, I was actually pregnant because I thought if it's skin and nails, it's gonna help grow human. I started taking it when I had a major breakup, when I was about 48 years old, maybe even a little younger. I got this like bizarre breakout. I actually went to my dermatologist and she was not really helpful, quite frankly. She was like, "Oh, let's get you on acne medicine." I'm like, this is not acne, this is hormones. And so I did my own research online, and that's when I started taking collagen and literally the collagen and a new face cream cleared it up for me overnight. And so from that point on, I just haven't stopped. So I actually put a little bit of collagen in whey in my... No, whey does not and it also depends on the brand of like, because there's some of crappy brands that have crappy stuff in them. So make sure you're paying attention to that, that would be my... Samantha's also asking collagen peptides or whey protein. So we just answered that, pretty much for you. I know, I told my husband, because he takes whey, I get it for him. But I joke I'm like, I don't work out hard enough anymore, that I don't need it. Cuz I was always, I worked a ton. I was lifting all that stuff really heavy. And now I'm doing more 20 minute home workouts, which is still you need muscle recovery. But I say I don't work out hard enough for whey protein as well. And Lindsey is a really good example of what Get Healthy U TV is all about. A busy mom who doesn't wanna always take the baby out and gets her workouts done at home. So you guys, it's fantastical. Okay, Tammy, "I do random weight workouts throughout the work day, like take a couple set of biceps and took 20 minutes later." Oh, so she's showing us that she does what we're talking about. "I do that randomly, not a full blown workout." Yes, this has been beneficial, Tammy. It is all the little pieces that come together and add up the sum. The one thing about a continuous workout is the sweat and the continual heart rate rising if you're trying to get like any good cardio in. But otherwise, if you do a set of triceps, maybe you're gonna do three in a row because you wanna break the muscle up. But if you do your triceps in the morning, your biceps at night or whatever, it doesn't matter. So that's what I was just gonna say, is the other difference is when you're doing it continually, you're typically getting to muscle fatigue. So you're doing something repetitively. Repetitively. Repetitively. So if you are gonna do that, like Chris said, do three sets of bicep. So do biceps, quick break biceps again, quick break, biceps again, instead of going like by try shoulder or something and then doing that 20 minutes later burnout one muscle group, then you take your break and do it, yeah. I'm laughing I feel like I look really close on the screen and you're far away cuz I'm sitting way up so I can reach it. My head is like twice the size hers. All right, Nicole is telling us she loves our workouts. Thank you, Nicole. Yay. Yay, Rebecca, you rock also. Okay, let's see. Here comes Pam. "Drives me nuts to see people on the treadmill talking on their cell phone." Are you kidding me? I am right there with you, exactly. I saw a guy you guys. This is hilarious. He had his cell phone like this and was doing overhead poles. If this isn't a neck ache waiting to happen and what is so important that you are talking on the cell phone while trying to do lat pull-downs. That's the dumbest thing I've ever heard. So high five to you, Pam. Right? Yeah. Okay, let's see what Carrie has to say here. How about another Coming Down the Ladder workouts? It was all fun. We did that one together. Bodyweight Fusion. We gotta do that again. That is one of my favorite drills. I've been doing that one for a long time in my Thursday morning live class. And we just changed the exercises up. Let's take that in our head. For the ladder workout? Yeah, one of our next live workouts. We're planned out for about the next month but Carrie, we're gonna put that into the rotation. Will you remember that? Yes. Okay, cuz I can't remember anything. Never lost. Yes, Nicole, we will post the magnesium supplement. It's called Natural Calm, it's made by Natural Vitality. Molly, if you can find it on Amazon, it's a liquid drink. I literally posted on almost every Facebook Live. It seems like we always get into this conversation. Ilonka, how are you girlfriend? It's been a long time. It's so nice to always see you and hear from you. "My son tells me to take the powder too especially, for menopause." I love it. Good to hear from you. Alright, let's see. Kate Davis, what does she say? You can go ahead and read it. "I'm having problems with getting mindset to lose weight. I do good for a couple weeks, then I go back to my old ways. Guess I'm a yo yo. I've done so many fad diets, wasted so much money." Like we said it's the consistency and what that comes to people often I don't know. I'm sure you get this all the time, Chris. Okay, I wanna lose weight, I wanna do this, what's the best workout? What's the best diet? And I always tell people, what do you like to do? Because the best workout and the best diet are things you're actually gonna do and stick to. So I can tell you that you know HIIT and strength training is gonna burn fat and do really good things for you. But if you're like, I don't like jumping, I don't like HIIT, I don't like weights, I like yoga, then that's what you need to do. You need to do what's... Match to your personality. I agree with you because we're kind of get to an age where you're old enough, where you're not willing to go through the torture of doing things you don't like. You might do it for two weeks, because you're motivated to take off 10 pounds for whatever five pounds, but you're not gonna stay with it. What you're gonna stay with is something that you enjoy, and exercise should be fun. I always joke with my classes. Like, I'll be like, you guys, this is not brain surgery. This is fitness. Have a little fun. It doesn't matter, you don't have to be perfect. There's no such thing as perfect. The other thing I would say, Katie, is that you gotta draw the line in the sand. And you got to start thinking about your mindset because it's an inside job. You can use all your motivators, like we're here to motivate you and your friends and your social circles. But it really boils down to you loving yourself enough to say I'm worth it and I'm gonna start with baby steps. I'm not gonna do it the old way where I knock myself out and spend all the stupid money and go crazy for two weeks. I'm just gonna start with baby steps and make the small wins. Those are the people that end up sticking with it for the long haul. And then it becomes what you know that work habit. That's what you're looking for, right? Yeah. That's what you're looking for. Sandra says, "How much magnesium?" Sandy you gotta look on the bottle. Take one teaspoon, it's super tiny. It is super tiny and I take magnesium. I was having really bad foot cramps at one point. So I started taking extra magnesium to get rid of them, which it did, but then of course you could get diarrhea. So be careful. Okay, Rebecca, go ahead. "How much time should I give myself to be back to pre-baby body? I'm eight months postpartum, workout when I can, but still 15 pounds to go." Great question, I like it. Yeah, I like it, too. So how about you, what did you need to say? Okay, I'm gonna tell you and I don't know where you're at or what you're doing if you're nursing baby, if you're not nursing baby. But for me personally, it was definitely when I was done nursing, which was around the 11 month mark for me. When I stopped nursing is when I really felt like, well, when I had more time to myself, so I could manage more workouts and things like that. But also my body started to make some changes. I felt like my body held on to some extra pounds while nursing and that's normal because it needs to produce milk. So for me, it took, I would say 13 months to feel like I was back to pre-baby. And that's no set like it's different for everybody. It's different for everyone. I mean, and don't believe the tabloids when, Kim Kardashian was in her jeans in two weeks. First of all, who cares about Kim Kardashian? Not me. And second of all, that's a lie. I mean, nobody's back in their jeans in two weeks. Or if you are, it's a rarity. So, take your time. Now for me, I felt the same way. So many people say that nursing helps you lose weight. But for me, I didn't nurse very long, because I had some difficulties with it. And I was back to work quickly. But I noticed that my weight was holding on. But that's not a bad thing. Because, when you're nursing a baby, it's a really fabulous thing for the babies. So just take it with a grain of salt. But I was like about eight months when I felt like I was really losing the weight. So it wasn't this like, oh... Magic number either. Five weeks and I was all back to normal. I didn't feel that way. As a matter of fact, after my first baby I was like, oh my gosh, maybe I'm not gonna lose this weight. And then it finally did come off. But I would say one of the things you're gonna have to really do Rebecca is really get serious about, first of all, maybe pushing yourself a little harder. And again, we don't know you, so we don't know how hard you're working out. But maybe doing some things that give you a little bit heavier weights or a little bit more heart rate. And then really be a stickler about processed food and sugar, get it out of your life. Because, that's gonna jumpstart some weight loss. So that was my thing, too, is while I was nursing, I was like, oh, nursing, I need extra calories. I was tending to eat a little bit more junk, too. So once I stopped nursing, I was like, okay, I cleaned up a little bit too, so that helped. But strength training was my big game changer. I did a lot more strength training because my workouts got shorter. So I was like, okay, I don't have time to futz around the gym anymore. So it's literally like I'm gonna get in and get out and honestly, I feel stronger post-baby now than I did pre-baby. I'm telling you, motherhood makes a lot of change. It just takes time. Alright, recommendations for healthy protein bars? I personally, I just don't eat a lot of protein bars. Like I would rather supplement. I carry around this big bag and nuts, you guys know, I've showed it to you so many times that I make it's trail mix, and I'm gonna tell you what's in it, it's walnuts for me. I mean, this is what I like. This is not what you have to have. But I do walnuts, almonds and pistachios. I do not like cashews. I know I'm weird, I don't like them. And then I do Speedos. Yeah, so pumpkin seeds. I do dried cranberries and I do cacao chips. I don't like dried cranberries, they're never in my stomach. See, but so everybody's different and I put them in a baggie and that's what I carry around. That's like my protein bar. When I gets into my handbag, it's all I'm taking on trip. I don't do a lot of protein bars. I know you like the... On the same way I love trail mix. So trail mix is definitely my jam. A couple of like the off the top protein bars. Rx Bars. I've done Rx Bars. I haven't done a ton of those lately. My husband loves those, so those are like mediocre to me. I like vegan bars because for my side coz I like the moshiki texture I could give them twice on. They're just sugary. They are high in sugar. And they're natural sugar But it's natural sugar, its dates. But I always have those in my bag for my son mostly. I do KIND bars. I do KIND bars. Yeah, an occasional KIND bars but yeah, I'm definitely with you on that but I think what I switched to is balls. Making your own, I do balls. I love making my own balls. I do balls too. Love with my mouth. Oh my god, where's this conversation going? We have a lot of ball recipes on Get Healthy U, you have a bunch on nourishmovelove. You guys should check it out because I love those little protein balls. And you can freeze them, batch them and put them into the bags There's the two, so we have pumpkin pie protein balls, we have a bunch of pumpkin pie and these Almond Joy ones and my daughter came up with the recipe. And she is a vegetarian at the time she was a vegan. So she said okay, I'll make that recipe for you, Mom, but it's gonna be vegan. I'm like, "Okay, let's do it." So I really love them. Yeah, love them. Yeah, so I think that was a good question. Okay, Nicole says that is... You know Nicole, I don't know about magnesium and CP, I would think that magnesium would be good for muscle cramps and all that kind of stuff. But you might need to check that. And Nicole is such a champion for showing people how you can exercise with CP, she is amazing. This woman, she kills it every day. She works so hard. So thanks, Nicole, for being such a great representative and having such a great mindset. I'm always amazed, that's the one the Get Healthy U TV members page. I'm always amazed, people are mostly can see. Like, I get motivated when I go in there myself. Me too, when people are like, "Oh, you guys motivate us." I'm like, you motivate me. I always feel like, wow. Okay, Beverly, what's the best exercise postmenopausal women over 50? Okay, I'll answer that one since I'm 52. You definitely notice a lot of changes in your bodys. I noticed for me, I don't have the same energy level as I used to. I noticed that my body just gets more tired quickly. I noticed I can't build muscle as fast as I used to, like, I used to just be able to do a couple bicep curls and I was like, ah, got that bicep. Now it's like crap, it's really hard to maintain. But the good news is, women are doing more looking better, staying younger, like 50 is the new 30. People are looking good and feeling good. So when it comes to the best exercises, I would definitely use some heavier weights, I would definitely, when we do those workouts, we're like, hey, 10 pounds, 12 pounds, like work your way up there. Of course, if you're down using five pounds, you gotta work your way up there. I would do a little bit more strength. And I would maybe try to push your heart rate maybe a little bit more. Heart disease is the number one killer of women in America. And as we get older, it really becomes a thing, so you wanna make sure you're elevating your heart rate. And the other thing I would just say is, when you get to be older, what you put in your mouth makes such a bigger difference. I look at my kids in their 20s and they'll eat something some crap and they won't feel bad. And I look at what they're eating, and I'm like if I ate that I'd be on the couch for like half a day. So everything affects your body more in old age. And we're not old. Why am I saying old age? But you just gotta be a lot more diligent, Beverly. Okay, let's go on. Here, we've got Lisa, go ahead. "Used magnesium oil last night to help me sleep and it gave me the opposite effect. I couldn't sleep!" Oh, no. I've never heard, atrazine? I've never heard that either, but you never know. Like melatonin doesn't work for me. I have so many people who tell me melatonin works for them. So you gotta kind of get with your own body. Because here's Angie saying that melatonin works for her. So see? Yeah. Everyone's different. Look at Angelina. "Lindsey thank you for the detox tea recipe. I love it." Oh, great, glad you love it. I have been like hammering it trying to get rid of that strep throat. It's working. That's good, I love hot. Is it hot tea? You can do a hot or cold. Yeah, I love hot. Oh, we got a couple of hellos in here. Okay, let's keep going. Yes, Ilonka is saying that she remembers that I used NeoCell brand for collagen. I do love the NeoCell brand. They make powder and pills. You use the vital proteins, which is powder. They're all very very comparable. Amazon Prime, Prime it baby, you can get in the day. Oh, if my husband only looked at our Amazon Prime. Oh, so watch Amazon Prime. Okay, does collagen cause, I'm sure you mean collagen, stomach problems? I haven't noticed anything, have you? I haven't, but you know it's same thing, like we said everyone's different. Like I have known some people have reached out to me and said that it gives them like spots on their neck or like rashy almost. And I've had some people say that so everyone is different, but I haven't had any sort of problem. I haven't either. So if anything, I don't even notice it. You know what I mean? Yeah. Okay, Chris says that, hi, can you talk about hot flashes? Does the sweating count as cleaning in toxins? Girlfriend, if it did wouldn't that be good? Yeah, you definitely have to stay hydrated, absolutely have to stay hydrated. Hot flashes are really the hormones changing. So our estrogen is going down, but our progesterone is going down too. And people always think, oh, I'm so low on estrogen, because I'm in menopause. But sometimes one of the biggest problems about menopause is estrogen dominance. And I'll tell you why. Because the progesterone is going down faster than the estrogen, so you actually have more estrogen than you need. And then we have a lot of environmental estrogens that we put on our skin and that we breathe in, and that we use in plastic, water bottles and all that kind of stuff. So you can actually have chronic estrogen dominance, which is a problem. So the thing about the hot flashes is they do eventually go away, it is the fluctuation of hormones in your body. And I know I'm gonna sound like a broken record but more plant-based foods, more plant-based foods, more plant-based foods, you gotta get away from the processed foods, you gotta get away from all the crap, you gotta get away from the sugar and you gotta eat a lot of healthy foods and drink a ton of water to try to combat them. But just you wake up, you'll be sitting there... I'm learning so much. You're like this and you're like, what is it? It's like an inferno just comes through your body, your whole neck is sweating. Like I got drips coming down my eyebrows. I went home with this girl in . She goes I'm having a hot flash and her eyebrow pencil was coming down her face. I'm like, oh my god, I'm so sorry for you right now. Of course I told her. Because that's what we do, we help each other out. But it's just the weirdest feeling, but it does go away. And well, maybe we could count it a little bit as a detox sweat, I'm not sure. So do you do bulletproof coffee? I do coffee with heavy cream and my college. I put my collagen in my coffee. In the morning? In them and I typically wait so I've been doing two cups now but I typically wait till post workout. I've always liked my coffee post workout. It's been kind of my thing. But sometimes I do a pre too but I do heavy cream and collagen, I love heavy cream. It's just so... So you're getting that fat in your coffee? So I get healthy fat from that but it's not... Which is the concept of bulletproof coffee. I mean the Buggy and the MCT oil that's just another way. MCT oil is medium chain triglyceride. It's says that it's a healthy fat. It slows down the caffeine, it slows down you know and like you said, it's good healthy fats. For me, it's like a little bit of a meal too, because it holds me over till my next thing. I usually have like my coffee with like a ball. Right, a ball. We're back to balls. Yeah, because I do like healthy fats in the morning. I'll put like chia seeds in my shake. Or I'll use coconut oil in my oatmeal or something like that. But I do like to get some carbs, I need those carbs too. And protein, you should really have a little mix of all of them. Oh, Kathy, we got a new member. Welcome. Welcome. GHUTV. We're excited to be your workout partner. Super exciting. Okay, Jennifer can't tolerate the smell of protein powder. Really? Well, you know what I wonder? So the unflavored BiPro, Jennifer smells like nothing, tastes like nothing. It's basically odorless. You might wanna try it and if you go to BiPro, biprousa.com, sign up for their newsletter because I am not kidding, they offer a deal every other week. And when I say deal, it's like BOGO or 50% off, like it's ridiculous. Good. We stopped selling the protein powder in Get Healthy U, because we couldn't compete with the sales that they were doing. So you might or you could also write to them and they might send you a sample of the unflavored that you could try. So there you go. We got another vote for I'm Coming Down the Ladder from Nicole. So okay, put that on. Right, it's Coming Down the Ladder. We gotta do it. Walking intervals. Okay, I love... Yes, we're gonna do another walking intervals. And we actually have another walking intervals workout coming because we did it. Remember we recorded it just recently. Oh, yes, yeah, we have new ones. We have a new program coming out you guys called power walking. I'm pretty sure it's called power walking. And there's four workouts in there. And I led the walking interval. And you led, what was the name of yours? Mine was standing core, it was walking-standing core. Oh, yep. That's gonna be really fun program, you guys, so get ready. Okay, let's see. We gotta read Shawn as it's a longer one. "I had surgery on my kidney about a month ago and I'm frustrated because recovery has been slow. My kidney has been swollen." That's really a bummer. "I gained weight and because it hurt to work out, any recommendations?" Well, let's see. That's tough because you do have limitations. But I would say like, what can you do? What does feel good? Whether that's lower impact or even chair workouts, like focus on the upper body maybe for a little bit and take the you know. Try our 30 minute beginner workouts, the gold workouts if you're a gold member, we've been doing a lot of beginner workouts that are really geared towards people who are either just getting started or just recovering from something. Of course, make sure you talk to your doctor because I don't know a lot about kidney recovery. And I do know your kidneys are important. But, stay positive. Okay, join our Get Healthy U TV Facebook group because we talk about our trials and tribulations. I mean, there are women in there who are going through all kinds of stuff. Life is messy. So, we talk about them and we have good days and bad days. And so we're happy to be your support system. And she says she does have okay to work out gently. So try the low impact beginner workout. Karla loves to walk and clear her mind. So that's probably back to what we were talking about that do what you like to do. If power walking is your thing, then that's your thing. Okay, Ilonka, thank you. You bring a smile to my face, too. She's one of my old followers from like, 10 years ago. From my 10 Pound Slimdown Xtreme group. That goes way back, I love it. Okay, here we go, we have Annamarie. Annamaria, Love your workouts! I am almost 52 and increasing my workouts and tracking my calories. See the difference in how my clothes fit but scale is not moving. Well, okay. I'm sure you're gonna say the same thing. But, I don't care about the scale so much. So I care about my clothes. If my clothes don't fit, I know there's some like changing. But if you're building muscle, and you're kind of reshaping and redistributing the weight on your body, to me, that's better. Yeah, if you feel good and your clothes fit good, then who cares what the scale says? You know, quite frankly. And I'm telling you, I don't think it matters if you're 20, 30, 40, 50. I'm not trying to win a bikini contest or anything. That's not on my bucket list of any sort. So it's like, I'm just living for life. I'm just trying to stay healthy. I wanna have a lot of decades of good stuff ahead of me. So I wanna feel strong, I wanna my clothes to fit. I wanna feel like I look good, but I don't have to look perfect, but I'm gonna do the best I can. Don't you kind of agree? Yeah, yeah, my bikini competition days are behind me. I just don't, I don't know. She still looks pretty darn good. But I would say that, don't let the scale run your day. That's what I don't like. When you get on the scale, and it's up because your body fluctuates twice in a month. It fluctuates based on our hormones or based on where we're at, too. And then, have you pooped yet today? Did you drink water, we'll tell you that? Did you drink water? Have you had breakfast? Those things really make a difference. So don't hang your hat on the scale. No. I'm more about like, put your jeans on once a week and make sure they fit and the reason I say that is because I never put my jeans on anymore. I just wear spandex. Leggings. Okay, Samantha, thank you for introducing me to Brené Brown. Yay, thank you, I'm obviously a disciple you guys. If you notice on Instagram lately, I've been like quoting Brené Brown every day because she moves me. She has helped me through my hardest times. She has helped me learn so much about myself. I recommend her books to everybody. Yeah, she is fabulous. And look at, Lindsey I am 16 years since my 4th. I hear it gets hard with four kids, bless your soul. You are a saint. You are a saint. Katie is asking what's in the detox tea, what's in it? It's literally, I have to think now, ginger, so I just chopped up ginger. So I get the actual ginger, chop it up. Ginger in boiling water, like three cinnamon sticks. It's on my website, the recipe is on my website. Three cinnamon sticks and then turmeric, and a little cayenne pepper and I make it like concentrated. I boil it make concentrated. Strain it and then I have like a big mason jar of it and I take it out and put a fourth a cup every morning in a mug. And then I add like six to eight ounces warm water and squeeze half or a fourth of a lemon in there. So, I add the lemon afterwards. Did you have put it on your Instagram one day? Yes, I was just on my Instagram two today. I've been slamming it because of this... Go to her Instagram account. You'll see it too, I think that's where saw it, I need to go back and check it out. Sherrie can't eat nuts, so Sherrie, you're probably talking about the protein discussion. There's so many other forms of protein, dairy, animal products, meats, beans, legumes. Or like those quick sources to have on hand in your purse too, there's a lot of other options chia bars. So, can you make GHUTV Burpee Queen tanks? I love it, Nicole. Maybe that'll have to be our next one. And they're on sale right now. I don't know if you guys saw, we sent out an email, but there's a sale going on in the GHUTV tanks. So make sure you check your email. Okay, Melissa, I wish I had realized the importance for my body of consistently working out in my younger years. Yes, yep and now you're doing in your 50s, high five to you, Melissa. You know, right like a lot of people go, "Hey, I wish I learned it earlier." But here's the thing, you're never too late, or you're never too old. So be proud of yourself. Oh, we got a couple of votes for KIND bars and we got a couple of votes for Pumpkin protein balls. Yeah. Your pumpkin bites, yeah. Okay, Shauna is asking. She's gonna find the protein bar. Oh, yeah, so go to... Yeah, they just posted it, you just posted it. Oh, good. Okay, Molly Doll is in the background right now posting links so we just put it up here on this. You guys have to try it out and it is complements of my lovely ballerina daughter Chloe, she'd made the recipe. Okay, let's see Rebecca. Oh, that was back to the pre baby. So you are still nursing. So yeah, everybody might be holding on to some of that. But don't worry about that, because you're doing your baby sounds good. No, no, yeah, don't worry about it. It's just you might in time feel better when you're done. And I say to all women do what works for you. You breastfed for how long? Well, we had to start supplementing around nine months. I was an under producer so I struggled. So we started supplementing. I tried to hang on as long as I could, you guys I drove myself batty, I should have stopped sooner. Well, I started five weeks. So, you do what works for you. You know what? And I like no judging because, I got mastitis and I was back to work and I was stressed out 26 year old who was like, "Oh my God, my baby's not eating enough." And my lovely mother was like, "You know what? It's okay to give your baby a bottle." And so that's what happened to me. Yeah, mama needs to be happy. So whatever that means. Right, I'm with you. Okay, Tammy, I'm trying to lose fat arms, legs, high reps and lighter weights or go heavy? I'm postmenopausal and frustrated. Again, I think that's just like it should say over 50 and frustrated. It's really a sentiment for lots of us, don't feel alone. It's a definite sentiment for a lot of people because you feel like your metabolism just stops. But the truth is that it doesn't, you have to kind of take a look at your overall day. What happens to a lot of us as we get older, as we're just a little bit more sedentary. Like we don't get as much like you're chasing a baby, you are probably active all the time. I literally, I will never forget my kids saying to me, and this was like 15 years ago, because we were at our old house. But my kids said to me one day they were giggling and they said to a friend, "My mom has never sat on our couch." And I was like, "What?" Then, "No mom, you've never sat on this couch. We've never seen you sit on the couch." I'm like, you never saw and I realized like I never sat down because I was so busy. Flash forward now you're gonna find my butt on the couch about three hours a night, with my computer watching TV, because I don't have to take care of anybody. So part of it Tammy is you gotta increase your activity a little bit. Get those walks in, like we were talking about even short bouts of exercise, get your heart rate up a little bit. I do still think you need the heavy weights. I know a lot of postmenopausal women go. I'm not gonna lift heavy weights because I feel like I'm gonna bulk up but you won't. Muscle is more compact and more dense and more metabolically active than body fat. So you're gonna actually increase and improve your metabolism by going heavy. I like to mix it out throughout the week, would you say so? I'm a mixer, but that's just because that's what suits me. Like, I love to mix it up. Me too, I do too. I go from heavy weights to lightweights with Barre, to bodyweight to yeah. I do that too. So I'd say get at least a day or two of heavy weights, though. Yeah, but heavy, yes. That's when I noticed physical changes is when I do tend to use heavier weights. Right, right. Okay, let's see. Do you advise people to use the BMR scale to set? No, no, no, no, no, no. The BMR is the one that's based on your height and your weight, right? It makes people who are athletic, supposedly appear to be obese, which is ridiculous. So I would never use BMR at all, would you? No. And to set your daily calories, you kind of have to see where your own body sets. It depends on your activity. Like there's so many things that play into what your daily calorie should be. What do you think you eat in a day calorie wise? Do you even know? I mean, I eat a lot. But, in a very suit based on my activity level, based on things, based on how busy I am. But I'm definitely in like 2500 calorie. But, that's me personally. Well, I might be two because I know I'm at least 2000, like 2000 is probably normal day for me, maybe more. And I usually advise people never to go really under 1600 or 1400. I would say do more activity. Don't go under that, you're gonna screw up your body. When you drop a low and you start getting into like 1200 calories, it messes with your body's metabolism, your hormones, all those things, and your body can go into flight or fight mode, and basically thinks, okay, I'm only getting this many calories and it starts holding on to calories and it messes with your metabolism. So make sure that you don't under do it. But I always take, increase some of your activities. Okay, ah, let's see. "I had my second annual meeting with a nutritionist today. She was shocked, I was down 20 pounds." Yeah. Yeah. "I credited GHU first", well, I'm sure she meant GHUTV and "Really being mindful of sugar." That's so awesome. Oh, yay. That's so awesome, we love those lines, yeah. Jane, that is so exciting and it's slow and steady wins the race girlfriend. That is absolutely fantabulous, I love it. Okay, look at this. We've got someone from Australia. Australia. Australia. Good day mate? I love your accent. I wish I had your accent. I just finished the beginner program. Awesome. Nice. Lift calendar, okay to do next? Yes. Yes. That would be a really good next step. That would be a really good next step, Melissa. And then you need to try some of Lindsey's gold workouts too. I love Barre boxing, that's one of my favorite. Lighter Barre... I love lighter Barre. Yeah, I just kind of started this love of Barre in the last few years for me and I love doing her Barre classes. But yes, I think lift would be a great choice for you. Did I ever use black cohosh? I didn't, but it is a good herb to use for a menopause. I basically, this is where I talked about you guys two Monday's ago on Lunch and Learn. I use no hormone replacement I just somehow made it through. And I actually didn't even realize it. So I've gotten to the doctor and she's like, "You're through menopause." And I'm like, "Oh my god, I am." And I had so many hot flashes and mood swings and my brain fog. And, I went from being the best sleeper in the world to like waking up at two in the morning and not being able to go back to sleep. And I just started noticing all these things that were like, oh, I can't believe this is happening to me. But I just muddled through. And then I got through it, now, like, my energy is kind of back and I'm feeling like more back to me. But, that doesn't mean that that's for everybody. Some people do need to talk to their doctor and get hormone replacement. You just have to be careful because hormone replacement creates a higher risk for cancer and heart disease. So black cohosh, some of those other things that are really good, we have a whole bunch of articles about the different herbs that you could use in menopause to help you deal with some of the stuff going on. Oh my gosh, that's fun. Congratulation to that one because cuz I was like, oh, gosh, I don't know what that is. 'Cause I've never heard of it. When I was your age, I was like, menopause, menopause, who cares? Cause that can be terrible first trimester. That goes longer than a first trimester. Okay, how about this? Go ahead. Any difference on post workout stretching for menopausal woman? Here we go again with menopause. No, not really. I mean, just you need to stretch, you need to stretch more, you need to be mindful of hydrating and just recovery probably I would say the most is what you need. Now this next question is about depression and menopause but depression, any advice you have? I mean, honestly guys I... Okay, so I was always kind of one of those people who was not empathetic to depression. I was like, fuck up, just like get through it. I had really, really, really severe postpartum depression. And I'm finally like, okay, talking about it. And all the things I saw a counselor was the best thing I ever did. That's good advice. I sat outside help, and I needed it, and it best thing ever did. Good, I love hearing that. I think it just work. And I think talking about it, in menopause, menopause is just kind of probably fuels at all because your body is changing. And nobody told me it's like, when I was having my first baby, nobody told me about what was gonna happen to my body. All this things that were gonna happen. Like, what is going on here? And then when you hit menopause, you're like, wait, nobody told me about this. Like it's intense. And so don't lose hope you're not alone. And depression is a real thing. And I love your advice, like talking to a counselor, talking to friends, and realizing that you're not alone. And sometimes even like, there's so many good self-help books. I mean, it depends on where you're at and who you are. But it was just... And physical activity, getting out doors. For me like literally, I was not working out post baby to lose the baby weight. I was working out post baby for my mental sanity. Like I had to negotiate... I negotiated time with my husband every day. I was like, I need 20 minutes to just move. Well, I was just gonna say that I just heard the speaker on Thursday night, she wrote a book called, "Healthy Brain, Healthy Body, Happy Body." No, "Healthy Brain, Happy Life", that's what it's called. She is a neuroscientist from NYU. And she was in Minneapolis and I went to hear her speak and it was so uplifting Beth, because she was talking about the relationship of the brain to exercise and not just like the whole, like brain, exercise can help your brain think better, whatever. She was talking about, like the true neuroscience of like the frontal... Cortex. Cortex, and hippocampus. And like all the different things that has happened to the cells through exercise. And she really hit that like it really helps with depression and clear the head so maybe that would help too. And also, I was mentioning the author Brené Brown. Her books have helped me. I've always said little kids little problems, big kids big problems. And so, when those children get to be young adults, they challenge you. Not always but they sometimes do. And so I found a lot of comfort in reading Brené's words about life is messy, because I am such the, as Brené would say, make it all neat and put in a bento box. And then all of a sudden my life was not fitting in a bento box, it was bursting out of it with problems. And so that really helped me a lot. So good luck to you Beth and stick with us, at Get Healthy U, we're always here to motivate you. Alright, we've got a bunch of gold members here. Yay. Yay. Let's see. All right. Let's see, here's another one. Go ahead. "Any supplements you suggest for pregnancy and post pregnancy besides eating healthy? Also tips to get your body back especially the ab area?" Good questions, I feel like think back and pull out all my... Of course I was on a prenatal, I did Garden of Life for our prenatals. But I know actually Garden of Life just got bought out by a larger company. I'm not sure if I totally agree with the larger company that just got bought out by but that's what I was taking at the time. I also, I took a beef liver supplement, I got it through Vital Proteins. But beef liver, we don't eat organ meat anymore. And great of iron, vitamin A like folate all those things. I love taking a beef liver supplement and I've continued to take it throughout nursing. I don't take it anymore, but when I wanna start trying again, I'll definitely take beef liver. It's something that is maybe not as common, but I love beef liver and I really think it's great for you. So I did beef liver in my prenatals. Post baby I did vitamin D and calcium. Especially if you're nursing, calcium is coming on you. And vitamin D if you live in Minnesota, which I think Erin does, she's one of our GHUTV members. And because there's no sun hitting your skin in the winter. Yes, I actually on my blog, I do have a blog post about the supplements I took. Oh, you do, that's awesome. I have the ones I took while pregnant in nursing. So I have that so you can search that on my blog and you should find that too. nourishmovelove.com. Yes, nourishmovelove.com, you can find that too. As for getting the ab area back, I'm a huge fan and I don't know if you're diastasis recti or anything like that, but you do wanna be cognizant, but I'm a huge fan of planks. I will plank you all day, plank, plank plank, but start modified, you could start on your knees, slowly work up. I'm a huge fan of planks, it's just total core. It is Pilates. Post baby for me it was Pilates. I just always had strong abs that was like, everyone says, oh, I've got a good feature, like people would always say, "Oh, where'd you get your abs?" I'd be like, I don't even know because I always had good abs. And then at post baby, I was like, "Oh my gosh, what happened down here?" So Pilates was really good for me mindfully for my low back and just reconnecting everything. Yes, bodies and Barre. Have you tried any of our Pilates gold workouts? You should try them because and the thing about Pilates you guys you have to realize this so it's not a sweaty, knock them down, drag them out workout where you feel like so accomplished. But I'm telling you, when I am consistent with Pilates, my body is better and my abs are better. And same with Barre, that's why I like Barre too. But yeah, especially post baby like, I lived on Barre and Pilates workouts post baby, because I was like, I can't be jumping at it. Those were really great things. Oh, okay, let's see. We got Gigi joining us tonight. Hi, Gigi? Love planks, planks for days. We love it. Let's see. All right, oh, Gigi is asking a question. Trying to get to all the questions, you guys. Maybe I'm not even nearly through all these questions, but go ahead. "What do you consider heavy lifting? Sorry if I missed that part if you guys spoke about it." So it's different for everyone, like Chris said, if you're using five pound weights at home slowly work up to 8, 10s it's different for everyone. Like when I was postpartum, I was in a phase. I always show up with my workouts and I'm like, Chris, I need like 50. And I said, I'm like, five minutes into the workout, I'm like, no, I don't want these heavy weights anymore. It gets hard. It depends on the reps. Yeah, I would say like, for me heavy lifting is 12 and 15s. That's what I consider heavy lifting. But, like every so often, I'll do a workout where I pick the 20s. And I can do them because my body's just been used to picking up something almost like that all the time. So and everyone's definition is different. Yeah, my advice is always that your last like three to five depending on how many reps you're doing, or maybe two reps should be challenging. So those last couple of reps should be like to failure. Yeah, that's a good point to failure. Dawn, "Any tips to increase energy for hypo thyroid?" Yeah, well, there's a lot of ways, we do have an article on Get Healthy U about hypo and hyperthyroidism. So you should check that out. And there are foods that can help with your thyroid. I would say, also just increasing exercise in general for somebody who has hypo like getting your cardio and make sure you're getting your cardio in, because that's gonna really help. Anything you know? Yeah, I've referenced those blogs too. Everyone's body is so different and how it responds to stuff but you can never go wrong with movements, eating the good stuff, eating your greens, eating your veggies, and avoiding sugar. Right, good, thank you. Lots of thank yous for all the links and all that good stuff. You guys, all these links that are going up are from our lovely coworker Molly. She literally sits behind the scenes and anytime you guys talk about anything, she adds a link to try to help you. So there you go. We have someone giving a testimony here, Linda says that the black cohosh was very helpful for her and the hot flashes. So I'm really glad to hear that. I have heard that from other people, so yay. Here we have a Barre lover. Hi. Yes, see, you never know it, gotta try it. Lindsey made her love Barre. Okay, Ginny is a total sugar addict. Ginny, you're not alone. Sugar is the most evil thing seriously, it is probably the most evil thing you can put in your body. It damages cells. It creates a lot of issues like you crave more, creates sleep problems, it turns to fat in your body. If your blood sugar is too high, the insulin can't mop it up. And it basically then gets stored as fat. So eliminating sugar. What I try to tell people is first of all, you have to become a diligent liberator. And you're talking about add in, you're not talking about an apple that has sugar. You're talking about added sugars. Start eating more fruit because fruit is going to cure your sugar need and fruit is natural sugar. When natural sugar is combined with fiber, like it is in fruit, it reacts completely differently in your body than an added sugar. So never... When people tell me they don't eat bananas, because their trainer said don't eat bananas, I'm like fire the trainer. That is a damn statement. Bananas... No one get fat after eating bananas. I freaking love bananas. So eat fruit, I would say definitely eat fruit. The thing to be careful of is like green juices or fruit juices, those can be really high in sugar. And so, you think like, oh, this is healthy. The fruit juice or it's a green juice, like green juice has gotta be good for me. But it can be loaded with sugar, all natural sugars, but when juiced, it goes straight to your gut, there's no fiber to mitigate it like with an apple. And you also have to be careful because those juices that you see in the grocery store that all say like really cute names and pretty names and they look so wholesome, you turn them around, and they have a ton of additives in them. So, make sure it's real juice if you're gonna eat juice. So good luck for you. And what was her name? I forget what her name was that just asked about the sugar. But I'm gonna tell you guys here quickly at the end that I have a seven week course that if you're interested it hits every single question that you guys have asked. Okay, go ahead. What if I don't have enough protein everyday, does it affect my muscles or weight loss? I mean, it's definitely gonna affect your muscle. Yes, because your protein feeds your muscles. It's made of amino acids and your muscles need amino acids. Protein doesn't make muscle in your body, but it feeds muscles. So if you're not getting enough protein, you can't build muscle. And you don't want your body to go into your muscle burning stores. You want it to go into your fat burning stores. So you don't want your body to eat away your at muscle if you're not getting enough protein. You want it to eat away at your fat. Yeah, there you go. So I would say, make sure that you're getting about a half a gram of protein per pound of body weight. So if you weigh 140 pounds, you need about 70 grams. That's a good number. If you're really actually like an athlete and extreme athlete, websites I keep making the screen go but I'm just going to need double that. For us everyday folk, that's about what you need. Okay, do you ever...? Yes, I do have a favorite Brené Brown book. Her second book, which was called "Daring Greatly" is my absolute favorite. That was a life changer for me. Her fourth book called "Braving the Wilderness", is also really amazing. And I keep re-listening to it on my audible. I've been re-listening to it, here's my phone on audible for the last few walks that I've been taking. Okay, here's another question. "I eat really really healthy, usually at the gym at least three to four days a week and try to walk every day. However, I stay pretty steady in weight and body figure. Any thoughts?" Mixing it up? I mean, it depends what you're doing maybe three to four days at the gym, I don't know what you're doing. But if you're doing the same thing we all plateau. So mixing it up, throwing it some of these home workouts there or trying Barre, trying other things like... Try different things. We all plateaus, so I'm all about mixing it up always. Well and doing the same thing day after day and expecting different results is the definition of insanity. So like every day I do a different workout. I never do the same workout two days in a row. I'm always like okay, today's kickboxing, tomorrow is like solid strength, the next day is boot camp or whatever I mix it up. But the other thing I would say Stac, is we don't know you so maybe you are already the perfect weight and or the right weight and body figure for you and you don't even need to change. Like my body doesn't change a lot. It would be very hard sometimes for certain people if you're already at that achieved body weight, so I'm not sure if you're trying to lose a bunch of weight or not. But, kudos to you for working out three to four days a week and eating healthy, that can be a good sign of good health. And good health really is about... Feeling good. Feeling good, having energy, moving throughout your day, mentally feeling strong, loving yourself, having fun. Fun is a part of health, that's what I think. We all enjoy. That's what I think. Okay, Jenny, go ahead. "I definitely find my workouts are for as much of my mental state as my physical. My husband always tells me it makes me a nicer person." Yes, there it is. My husband's like you need to go to the gym. You gotta love it. You gotta get out of here because you're going crazy. Right, Nicole is taking 5000 I use for D. Yeah, if you're not outside a lot Nicole, if you're not hitting the sun and that's a good thing. A lot of people are saying they love planks. Yeah, planks feels tense. Another good thing, she's asking for Pilates calendar. That's a great idea. We do have the one calendar, what is it called? That is like mostly Barre and it might be the fluid strength one. It is like Barre and ballet body and it might have a Pilates or two. Yeah, but we should put together. Okay, so now we have two things, Coming Down the Ladder, and Pilates Calendar. Coming Down the Ladder and Pilates Calendar. Stay with it, ladies. We'll do it for you. Yeah, Erin says definitely a Barre addict. Yay. Yay. Yeah, you should try the Pilates, and Lagree is not really Pilates. I mean, I like Lagree. It's fine, but it's definitely not regular Pilates. So definitely try Pilates, Erin. Here we go. How about tips to increase energy on someone who works night shift? That is hard, right? You guys that work the crazy shifts, that's always tough, because I don't know how I would do it. Yeah, it's like, well, when your baby's up all night in the beginning, that's how it feels. Definitely drinking a lot of water, you have to get your sleep in. When you can, one of my friends who was the anchor of the morning news show for 20 plus years, like almost 20-30 years, she would get up every morning at 2:30am because she had to be on air at 4:30 or 5:00 and so she established an afternoon nap time. And then she would go to bed at like 10:00, and get it from 10:00 to 2:00 kind of a thing. So it's hard. I'm definitely drink water. Definitely, eat things like nuts and seeds and snacks that are gonna sustain energy for along time. And try to get moving during that time, so whether you're breaking it up in like a 10 minute intervals if you get breaks, or however that works, but movement gives you energy to. Yay, so that's probably gonna be the best bet. Lisa's making the chocolate energy bars with the puff wheat. Oh my gosh, Lisa. Oh, I gotta try this. Okay, I've been making them for my kids, since my son was eight years old when my youngest was eight. He's now 21, so that's how long I've been making them. I started making for the hockey team. And they all loved them and all their moms cuz I was so sick of people bringing doughnuts into the locker room. I'm like, "Why are you bringing these kids donuts?" So I bring these chocolate energy but they're called chocolate chip energy bars. I'm sure that Molly will find the recipe. And you make them like rice crispy treats, so it's wet and dry and you mix them then you press them into the pan and I cut them and I individually wrap them in wax paper. So like either just grab and go but they're made from puffed wheat and oats, and then a whole bunch of different nuts and seeds, flaxseed, peanut butter. Chocolate, they're amazing. I'm gonna make those, so try those. Okay, let's see. I'm not sure what code you're looking for, Nicole. Ah, Molly had added you. Oh, for the T-shirts, Molly. Molly girlfriend, you are so awesome. I love it. Okay, we're coming right to the end. Let's just see if there's any last questions. A lot of people are you guys are so nice, they are all. Yeah, you guys are awesome. Nice comments, you guys are so sweet. Third year with Get Healthy U TV, Maria. Awesome job, Maria. That's awesome. I love it. So, we've got a lot of new workouts coming up for you guys. And we have new program releasing soon, which is a beginner program that Lindsey and Jody and I put together. That should release in June, its beginner. Soon. Lindsey and Jodi did a butt kicking for... I'm just gonna say it, ass kicking program that's gonna release like in September, that will be our fall workouts. We have the gold workouts every week. So if you wanna be a gold member, you guys join Get Healthy U TV. You can join, if you're not a member. You can join for $20 for the first year, which is redonkulous. You can come take one of our class with me or get a year... For $20. And all you have to do is Molly will put up the link of where you go, the landing page and the code you add and then you become a member for one year. After one year, then you pay the normal fee of 134 for the year, which is literally $11 a month. So it's like a no brainer. So let's go ahead and stick up. Molly when you put it up there, will you put the landing page. And when you put Lindsey's code up there, what's your code, Lindsey? Lindsey gold 20. Lindsey gold 20, so you can be Lindsey's gold girl, if you sign up tonight, okay. And Molly, thank you so much for putting that stuff up. So, look here, she'll be getting it up here in a second. It'll be the landing page where you can join and then Lindsey gold 20. We'll get you that deal. Okay, you guys, so for those of you who are Get Healthy U TV members, We love you. We love you. Make sure you are part of the Facebook group, because it is a rocking group of women who really like, isn't it amazing? Yeah. I mean, I sometimes look at what they're doing and I'm like, I feel like a slacker. I'm like, who are you people? It's incredible. Yeah, you guys are awesome. It is awesome. And it's a really strong support group, check that out. And I just have to tell you that everything we talked about is in my seven week course the Whole Body Reset. So if you're interested in the Whole Body Reset, go to wholebodyreset.com and sign up to get on the waiting list. We'll be talking and releasing it again in a couple of weeks to a month or so. You guys, I love you. All such nice comments you make our days. You guys are so awesome. I have to go home and I literally know I can't even move my finger you guys. I don't know, I hope it's not broken. Like I cannot move them, I'm gonna go home and ice my finger. Oh my goodness, what a bad day. Anyway, we love you. Thank you so much. Have a good one. We'll see you on the other side of Get Healthy U TV. And remember our favorite mantra. Do you know what it is? Yes. Are you ready? Yes, you can. Yes, you can. See you guys later. Bye.