GHUTV LIVE! Q&A with Chris Freytag

Hey, hey, good healthy you squad. Here we are with a live Q&A in June 2025. I'm here with the lovely Sam Cam. How are you? Good.

How are you? I'm awesome. We missed the month of May. We did. We did busy time of year.

Last month was crazy. It was Maycember, isn't that what they call it? I saw that on the internet and it's in tank tops, right? It's like December in tank tops, right, right. It's like the summer Christmas season.

It is. Um, anyway, it's great to be here. We love June. I personally love June. It's the lightest month of the year.

We have the most daylight in June, which makes me so happy. We're also doing a walking challenge with the Get Healthy You TV squad. If you don't know about this, it's time for you to sign up. We're doing a 100 mile walking challenge in June. What does that mean?

You walk 100 miles in June. It's honestly not that hard. If you, if you divide it up, it's like 3.3 miles a day and we've had a lot of, uh, people who have registered who have said, well, you know, I can't walk certain days of the week based on my work schedule or whatever so I'm gonna walk extra on the weekends, like divide it up every step counts if you live in a big city where you walk to and from your office, that counts. Every step counts use a step counter. So we're having a lot of fun with it.

We're still encouraging you to do your. Strength workouts, um, in there we have a whole calendar for you. It's free. You don't have to be a member, so sign up and at least have fun with it. I, I, I run into people, you know, here in our town and they're like, hey, I'm doing the 100 mile walking challenge, and I think that's so fun that it's, you know, spurring that kind of, um, encouragement.

And I mean, we say inside outside doesn't matter. I mean, if you can like we're outside all. The time right now when we can be, but there's days when it's gloomy and you gotta be inside. So ways to do that too. So, so join on in.

We just started June 1st. You're not too far behind. No, just make up a couple of miles here and there, right? You got it. All right.

Are we jumping right out? Let's go. OK, we, so we're on different platforms. We get Sam said the questions were rolling in, so we're gonna do our best to answer all questions that we can, um, and we'll, we'll just do the best we can. Awesome.

Um, would love a better way to get, um, better at push-ups and work up to 15 on their toes. 15 on their toes. That is extremely motivating. I love it, ambitious. OK, so I, we always talk about push-ups to get healthy UTV, all of us trainers.

Here's the thing, there's everything in fitness. Like there's no exact right way. So if you want to do a push up with your elbows out to the side, it's not that big of a deal. It, it's just a lot more stress at the top of the shoulder, the AC joint through your trapezius. So we always encourage you to learn how to do push-ups with more tricep.

Yes, it is a chest exercise, but if your elbows are back and they're gracing the sides of your rib cage, you're gonna use more tricep and less of the top of your shoulder. So for longevity in terms of doing push-ups when you're 70 and, you know, 60 and 70, it's. Gonna be a lot better. So for a lot of people they're humbled because a lot of women triceps are not strong. And so they go holy crap, I can't even do one push up.

Like it's natural to try to like spread your elbows out. So be humble, no ego amigo, get on your knees, get your butt in the air and just practice those push ups. And if you want to get better and increase your number of push ups, you have to do a full range of motion. I always say this is not a push up. It's not a push up and you're gonna make a small range of motion, you're gonna get a small result.

In order to get stronger, you have to stretch the muscle, the, the pectorals and the triceps. Stretch. You gotta do a full range of motion. Keep working on it. I bet, and it's not nothing that happens overnight, but I bet in a couple of weeks you can do one on your toes.

In a month you can do a couple on your toes in a. Couple of months, but I will say 15. I'll be honest, I don't know about you. That's a lot. I, I was talking about this this morning in our class.

I do 5 and then I push back into a down dog. Just give my shoulders a little break. I do 5, then I push back into a down dog. I do 5, then I push back. So you know, take it with a grain of salt, but 15, heck yeah, go for it.

Um, how many days after doing like an upper body specific workout can you do upper body again? You can do it the next day if you're not sore. It's all about how intense you worked out and how your muscles feel. So if you are super sore to the point of picking up your water bottle, it's hard to do, probably want to give yourself a day or two. You know, often they say like 48 hours and sometimes the intense soreness sets in 48 hours.

The delayed onset muscle soreness can be like a day or two after. But if you're like used to it, like Sam and I are used to lifting weights every day, I can do my 20 pound curls every single day of the week, and it's not gonna kill me. I should probably move up to 25, you know. So, um, the rule of thumb is just if you're so sore that you know that you've damaged those muscle fibers, give them a couple days to recover. If you're not over sore.

Do it again. Um, exercises for your hands, uh, they have been hurting badly because of the dumbbell grip. So I would say more of like not so much hand, but like grips grip strength. Yeah, if you're new to using dumbbells, it can be hard if you've never used grip. And by the way, grip strength is so important as you move into old age.

They tell you to practice it. So if your hands are sore, first of all, you gotta give up, you know, massage them, give them a little rest, um, because rest will help with soreness. But it sounds like you need to improve your grip strength, so you can use those gripping machines, you know, you can buy them on like Amazon, just like a little gripper. You can use a tennis ball and just squeeze a tennis ball. You can do wrist rolls where you take like a 5 pound weight and you just do wrist rolls to strengthen your wrist.

So it sounds to me, and, and then you can also just do grip where you do what they call farmer's carry. You hold the weight and you walk across the room back and forth as many times as you can before letting go. Um, that would help improve your strength of your hands. Is there anything else that you can do? Like, do people have massage grip strength or anything?

I mean, anytime something is sore, you can massage it. I mean, honest to goodness, when I go to get a manicure, I'm like, please give me a hand massage. I seriously, you know, you carry a lot of stress in your hands like when they do that, I'm like, Oh ouch, I didn't realize. And actually my wrist hurts a little bit when I pick pickle ball back up. So I've been using some infrared light on my wrist.

And then it was a little bad back in May and so I bought one of those wrist, you know, guards just for when I sleep because when I sleep my hand would always go like this and it would hurt so much in the morning. So I just kept a guard on it so it wouldn't bend. So I mean we do crazy things to try to help ourselves. We do well you just gotta like keep moving, right? OK, um, so they, we have a member asking what is each of our, um, go to get healthy you TV formats.

And I'm gonna, we should split it up. What's your favorite to take and what's your favorite to like teach? Yeah, OK, well, so here's part of the issue. We love variety, which you might know. I am a person like if someone said to me, you have to do the same workout every day, I would loathe it.

So for me, I really get excited about variety, um, because I have so many favorites. I can't honestly say favorite. Now I love pyramid power. Oh, I love to teach pyramid power. Um, I love the whole concept of going up to 7 exercises and coming back down.

You end up doing so many repetitions that your body feels it the next day. So that and the time flies. I also, what I love about pyramid power is the hardest part of the workout is the middle of the workout. You know, sometimes the workout keeps getting worse to the end and you're like, oh, I love knowing when I do a pyramid, when you hit that middle mark and if you can make it to there, everything gets better coming down the other side. Kickboxing is my favorite cardio in the world.

I love to take kickboxing. I love to teach kickboxing. And I love, I mean, I love it. Oh my God, I love it all. I mean, there's certain things I don't, I would say, what's your least favorite?

I mean, I'm not a huge bar person and I know bar is like, I like it. I enjoy it when I do it. I don't gravitate to bar because I would just when at my age, I just want to keep muscle on my body and I just want to lift a little heavy. and slower, it just makes me feel accomplished. And so just doing 5 pound weights for me is like, uh, but it's still fun.

But that would probably be what I would say would be my least favorite my least favorite, probably kickboxing pyramid are my two favorite to teach and take. Uh-huh. What about you? Um, I would say pyramid, any cardio strength like combo is my favorite. Um we love pyramid, don't we?

We try to teach the members like pyramid is the best. It's. We have a lot of them though. I mean, I think we started to like not do so many like, OK, we have so many of these. Um, yeah, I shockingly like now enjoy.

doing teaching walking workouts. That was not the case at the very beginning. I was like, Chris, you're not going to make me do this. They go, What's indoor walking? That sounds dumb.

I'm like, really? It sounds dumb. Try it and then tell me how dumb it is. I mean, I remember the first one that you made me leave by not even by myself. I had two backups and I was sweating bullets and you're like, yep, you sweat.

Yeah, they're really walking workouts are actually I enjoy teaching. Yeah, those are they're just fun. We, we get to chat and move our bodies and it's great. I don't really have a least favorite dance just says a lot for me to like come up with it, yeah, same with like, but I love taking that teaching is just a little more difficult. Um, OK, let's see.

So someone is rejoined or like joined a little bit late. Um, her wrist hurt when she does planks. What can she do to strengthen the wrist, we already talked about that, but working on your grip strength, working on your wrist strength, do wrist rolls with light weights, um, even these, like when you do these kinds of exercises where you're just moving, moving your wrist back and forth. But with a little bit of weight, practice your planks. Um, you could wear some sort of a wrist guard for a while as they get stronger.

Practice your grip strength, hold on to a tennis ball, do grip strength. Awesome. Um, you have someone from your childhood that's watching and she says, hello from your childhood pal. Amy, Amy, is it my friend Amy Wurlitzer? Hopkins I don't even know how to say her name.

Amy. She is, she's one of my really good friends from grade school. We went to kindergarten through 12th grade together. Wow, that's that's amazing. Yeah, love that you're watching Amy.

That's hilarious. Lots of people joining. Um, OK, next question. Um, what do you do when you get bored or tired of working out? Um, you know, I take a rest day.

I do. If I get like, uh, I've had too much like the week has been too long and I've kind of, so my workout schedule has changed with my age and my lifestyle. When my kids were little, a lot of times weekends were my bigger workouts because during the week I was so busy with my kids. I didn't maybe fit, I didn't fit walks in and stuff like that. So then on the weekend I'd have, you know, I'd say to my husband, I'm gonna leave for an hour.

I'm gonna go walking or I'm gonna, you know, something like that. Um, but now. As I've gotten older, my workouts are better during the week and on the weekend, I just want to like chill. I want to, and when I say the word chill, it's kind of funny because what do I mean by chill? I mean walking, pick a ball, bike riding, like stuff that's just fun to do, that's active but isn't a workout.

So if I get like, I know when my body's hit a wall, if I've like subbed extra classes for people, I'm like, uh, I'm tired. I'm not. You know, I'm just not feeling like my heart rate's getting up and it's time for rest and I just do something different, like a fun activity instead of a workout for sure. I do the same thing or just walking for me when I'm like, I don't want to pick up another weight, I go for a walk, um, because that just clears your head and it's, you know, low low impact on the body. Um, healthy calorie range for actual weight loss.

She is 55, 4 and 170 pounds, so she's giving a little background. She's 55, she's 500, she's 5' 4 and 170 pounds. She works out, eats pretty healthy, but portions tend to be a little bit of a problem. Um, and so she wants to know a healthy calorie range for actual weight loss. Portions are literally where most people have their issues.

And I mean, in terms of calorie range, even though I know your weight and your height, it just, it depends on your activity level. It depends on your body composition structure that you have right now. Like, well, how much body fat do you have, how much lean mass do you have? But there are calculators online, like if you search calorie calculator for weight loss. Up will come like the Mayo Clinic and a whole bunch of different calculators, um, and typically they're gonna give you some sort of a range like from 1500 to 202,100 as a safe range.

I mean some people calorie deficit down to 1200, I would literally be miserable um I mean because I like to eat, so that would be too low for me and you don't wanna go too low where your energy is low and your body goes into deprivation, so. Um, but I would Google one of those cal uh calculators cause that's gonna be the best way to tell, um, and, and based on your activity, and use a tracker like Sam and I both use our aura ring, which we have on our finger, um, which basically tracks your activity, your sleep. It gives you some ideas of how many calories you should be burning, uh, or how. How many calories you are burning so you can kind of control what you eat, but log your food on like my fitness pal or something like that because most people who come to us and, and for me, I've been doing this for so many years and they come to me and they're like, I eat healthy, I eat healthy, and then I look at what they're eating and I'm like, well, the problem is you're eating healthy, you're just eating double what you need it. Yeah, yeah.

Um, OK, this is a good question. What podcast or who do you follow to learn more about aging and menopause? Hm, I love Doctor Mary Claire Haver. The book The New Menopause is kind of like a little, uh, bible for me. As a matter of fact, a girlfriend and I were talking about some different hormone.

Placement things the other day I'm like let me go grab the book and see what Doctor Mary Claire says. Open it up to the page we're looking up everything so I really do trust her and her advice. Um, there's a couple others Doctor, uh, Vona Wright. I like her. She's really got some good information.

Um, I like Doctor Stacy Sims. She is like really focused on female health. She says that all the studies about athletics and athletic, uh, and, and hormone, well, not just hormones, but athletic, um, performance and all that stuff is always done on men and so she's all about. Like trying everything out on women and seeing how it works for women. She has some very solid advice.

Um, I do listen to there's a couple others Gabrielle Lyons. I like Gabrielle Lyons. There are a couple times though I haven't agreed with her when I'm listening to her podcast. Uh, I don't agree with that. Um, I love Doctor Hyman.

He's not a menopause doctor. He's a functional medicine doctor who is an MD. Um, and was a part of the beginning of the Cleveland Clinic. He now has his own, um, prac like program called Function Health, but I really trust his advice and he does talk sometimes about menopause. But, uh, yes, menopause is that whole thing with the turmoil of, um, hormones, but like the solid things about what you eat, how you live, you're Habits, all that stuff, you know, take away the hormones, those things matter.

um, a lot of times I guess what I'm trying to say is a lot of times when menopause comes, people like, it's my hormones, it's my hormones, it's my hormones. Yes, the hormones do play, believe me, I know I'm turning 60 this year. I went through it. I get it that they fluctuate, but there's so much you can do beyond just worrying about the hormones for sure. Um, back to talking about rest days.

Is it OK to just have a lazy day where you don't move much at all? Um, sometimes she lays on the couch and doesn't feel like getting up at all that day. She's active most days. Yeah, I mean, heck yeah. If you need a lazy day, take a lazy day.

When we have driven across the country from Minnesota to area. Arizona, those are days where I don't, I don't even turn my watch on because I'm like, I'm not gonna get many steps and I'm not gonna like go in the hotel gym when we get there. We're driving 15 hours. Those days I don't move. It's fine.

Yeah, yeah. Um, what do you do for self-care? Do you go to a chiropractor, get massages, like, what is your go to self-care? You would think I would be better about it at my age because I used to get massages all the time when I was younger. Um, and I made a vow to myself that in 2025 I was going to try to get a massage once a month.

I haven't been so good about it. I think I've had 1 or 2 massages this year, but I'm gonna get better on it because I love massage. For me, it's therapeutic. I believe in the whole idea of getting out the knots and loosening the body. So I love massage.

I used to go to a chiropractor all the time when I was younger. I was having some back pain. Excuse me, I need water. Um. And I believe in chiropractic.

I took my kids to chiropractors all through the hockey years when they were getting banged up and misaligned and my daughter who's a ballerina, so we believe in chiropractors. I personally haven't been to a chiropractor for a while, but I believe. Well, I cough, why don't you talk about survive? Um, yes, so my self-care would also be, um, I, I feel like I do a little bit better of a job than you with um with massages, I definitely, uh, when Chris is gone for a couple of months. Um, need a few more massages after all the strength training.

Well, she's saying that what you mean when she's gone. Um, so I would say massage is I've gotten into facials. I used to hate facials. Um, I swear like that's when my aura ring tells me I'm the most relaxed. So I have started doing that.

Um, and then my husband and I have the Normatech, um. Sleeves, if you will, that um are like compression sleeves we do um well because he runs crazy amounts of miles um and so in order for him to keep training, that just helps flush the lactic acid out quicker. So that makes really good sense. So something else I should mention, I, I got into a coughing fit because I just do my own myofascial release at home. I'm very, very religious about it.

Every single morning I get up in the morning, the first thing I do is put my infrared heating pad on. I just put it on my back. Sometimes I have it on for 20 minutes, sometimes I have it on for 40 minutes. It depends on what my morning is like. I lay on the floor, I use a trigger point massage ball, and I just for when my back pain was really bad, I started like with a 10 minute routine.

Now I'm down to like a 3 to 5 minute routine. I lay on the floor and I move that ball just around to just get all the like tight tightness out of my low back and my muscles and it has literally changed my life and I do it every single day, 365 days a year, maybe I miss a couple. But it's amazing. It has kept my back, you know, out of trouble, um, and so I do that every day as self-care. I also, now that I've gotten older, so it's funny you say facials.

Like I used to do a lot of facials and I feel like, uh, facial is not gonna do anything. I need the hard stuff. Well, I need to go to the big stuff. I do red light therapy on my face, on my neck, on my lips. Like I don't know if red light therapy, and I'm not talking infrared.

Infrared is different than red light. Red light is for skin. I don't know if it's helping it, but it's something I can do at home on my own time. So I've been doing that and I have done some lasers like for self-care, but those are always a disaster. They always tell you.

No downtime and then for like 5 days you look horrible. Oh you look awful. Yeah, so I don't, I don't do that. But self mio fascial release, honest to God, you know, to me, so they, you know, that old saying, it's not what you do once, it's what you do every day that makes the difference. So yes, getting massaged once a month is amazing and I do that for my own mental health too.

But, um, that my fast release every day difference maker. And like you can even do incorporating like stretching to your schedule, right? So if that's something like, I don't do it enough, I should do more of it. But when I do it, I'm like, why don't I do this? And the infrared light therapy is so easy because you and I, you know, and I started um working with a company called DPL uh that sells infrared and funny story is that we, Sam and I now, you know, talk about it all the time on Instagram.

But I used to sell their products for them on home shopping. I have done that. I have worked with them for like 15 years because I really believe in it. That's what helped me solve my back problem. But it's all hands-free, so like I'll put it on my arm if my arm hurts.

I'll put the infrared on my knee. I'll put it on my back every single day I do my back. So, you know, I guess that would be self-care. Yeah, absolutely. Um, what is each of your workout schedules?

Do you have any days of just pure strength? Um, go through your week, yeah, go through my week. OK, Monday we teach at Get Healthy UTV. So, um, it depends on who's on the schedule, and typically it is a combo. I just, I love to get my heart rate up.

It just feels good. Um, Tuesdays I do a strength cardio class that I teach live at a gym, Pyramid Power. Um, and I love that. It's a lot of strength, uh, but there are a little bit of cardio, and anytime you're doing strength with heavy weights and you're not stopping, your heart rate gets up. It becomes like if you any of you guys have done the slow and strong program, slow and slow and strong, our hearts, it was all strength, but our heart rates were up just from the constant repetition and the heavy load.

Um, Wednesdays I do a class that is intervals, so it's strength and cardio. Thursday I do intervals strength and cardio. Friday I do kickboxing, no weights, just kickboxing, and Saturday and Sunday is my time to walk, do fun things, pick a ball, ride a bike, you know, just stuff with my husband, friends, that kind of thing. How about you? Um, Monday, get healthy UTV, so whatever we have planned there.

Tuesday, um, is more of a cardio like I like to run. So, um, I do that on Tuesdays. Wednesday, I also teach, um, an intervals class live, so that's Wednesdays. Um, Thursday I kind of do like a hit on my own or, you know, come and take your class. Friday I also teach a hit intervals and then Saturday, Sundays typically no weights um walking and or running.

So very similar, very similar, yeah, yes. um, OK, people would love to learn a little bit more about the trainers and how they became a part of Get Healthy UT. Let's talk about we've talked about it before, but, um, all right, so I started making fitness videos back in 2004 maybe it was between 2000 and 2004 they were actually VHS tapes at that time, so that tells you how old I am. And then I got into DVDs and I was working for a lot of big companies, um, and so I decided it was time to make my own content, hence get Healthy UTV was, uh, born. I started out with just myself and I was.

Like I know that I cannot make all this content by myself um as I'm getting older it's just too much so I was like all right let's start creating a group of trainers and over the years we've had different trainers come from different places. I know some of you are like, what happened to so and so what happened to so and so? Sometimes they move, sometimes they take a full time job or their life changes, you know, so that that happens but the trainers that we have today, all of them. Are women that I have known for close to 20 years, some more Patty and I have been working together for 27 years. We all teach at Lifetime Fitness in Minnesota.

We've all been trainers and teachers for a very long time. I, uh, I really, really respect all the trainers that we have and I've always enjoyed taking their classes and I also know that they're knowledgeable and they're certified and so. That really was important to me and teaching group fitness, like a lot of times people say, oh, you know, just any trainer can do it. I'm like not really when you're facing the camera and you know if you are doing any class that has a rhythm to it like a kickboxing you have to be able to count to 8 and 32, those are our counts you have to be able to know how to look into the camera. You have to use your left arm when you're talking about your right arm and your right arm when you're talking about your left arm.

I mean there's just a lot of things that go into it so the trainers have all we've all known each other for so long we've all trained together for so long and then I met you taking my classes about 10 years ago, yeah, because you started coming to class. I'm like that girl is gonna be a good trainer and uh should not be sitting behind a desk and then lo and behold we roped her into working. At Get HealthyTV. So, uh, yeah, that's how it all came to be. We're all really good friends.

We're all very Minnesota, Minnesota nice. I've heard comments from people sometimes where they're like, oh my gosh, the trainers talk too much, blah blah blah, and I'm like, you know what, we're a little more real like we're talking to each other, we're giggling or we're having fun. We teach the classes to you like we would to a live group. And I kind of feel like that's what our brand stands for. We're not rehearsed, we're not over rehearsed, we're not over makeup, we're not wearing tiny little tight bikinis.

We're just doing our workouts right along with you and um. And there's truly not a lot of, I mean, especially when we're doing like our Monday workouts like we're not cutting like we go straight through with you. I mean it is we do it all, yeah, and if you know Chris says something or I mess up, it's like, well, or if you miss an exercise like the backup normally tells you, hey Chris, you forgot this one, and even back in the day, so when I used to film workouts in LA. Um, we would do blocks because there wasn't like the type of cameras we have today. There wasn't like the uh the fact that we didn't use, we used to not have a timer, like there was no timer on set.

They would tell me to do a 15 minute block and I would have to count out the, the 32 counts. Like that's absurd. Yeah, but anyway, we would take breaks like we'd do a block and then we'd take a break and towel off and we'd go stand in front of a fan and get our shirt to towel off and then we'd come back or, you know, dry off and then we'd come back on set. Like we would take breaks. um, no, we don't do that.

We just power through now. It's become a different way of, um, filming. I don't think Tara and I could like take a break and wait for our shirts to dry out. We would be back the next day. Yeah, it's fun because like I, I've known Patty, like I said for 27 years.

She and I are the oldest, so like she's awesome. I've known Shannon for at least 25 years. She has been training and then um Melissa, we has been working for Lifetime for a while. I just met Melissa a couple of years ago, but she went to high school, I think, with Shannon, so we've known Shan. She's been training, um, you know, then I met Tara through my classes and Sam through my classes.

So yeah, we're all just a GHU TV squad, yeah. OK, um, I actually have seen this too, so I think this is a good thing to talk about. Um, I've heard the latest squat technique involves letting your knees extend past your toes. Is that something that you would recommend? Yeah, so there was like this time and I don't know really where it came from, where they're like, oh don't let your knees go over your toes, never let your knees go over your toes and that I don't know where that advice was coming from, but I don't know why you wouldn't let your knees go over your toes because in everyday life you let your knees go over your toes again when anyone's like, oh you're doing that wrong you're doing that wrong.

I'm always like, OK, calm down, you know. body is a little different. Everything is not 100% perfect in fitness. So if your knees come a little bit over your toes, no problem. I mean your joint was made to move even when we do our mobility workouts, we rock back and forth in the knee just to get that joint to warm up.

The issue would become if you're leaning too far forward and you're letting your heels come off the ground because the weight is supposed to be up the. Back kinetic chains so squeezing your butt, using your, you know, back side of your body, not your low back, but really squeezing that back. So if you're leaning too far forward, you might, um, end up using, you know, like the wrong muscles or something. But honestly, it's no problem for your knees to come over your toes. Yeah, I've seen like a lot on social media you know about that so interesting.

Um, OK, can you talk a little bit more about the importance of creatine? Um, if I'm beginning a strength routine at 56 years old, um, pros and cons, and she says, thank you, I love your workouts. Oh yay, we're happy. I'm OK, creatine is, you know, as they say, the most, uh, researched, um, supplement out there. It is no problem to use it.

It is healthy for everybody, including women. They've even proven stuff for brain health. Um, and I think creatine is awesome. I do not take creatine. You do not take creatine, neither one of us has ventured into that world.

For me right now, it's like I'm focused on getting my, all my vitamins and minerals and all my supplements that way and then I'm taking, um, electrolytes when I work out and I'm making sure I'm getting all the protein that I need. And so I haven't ventured into the creatine. Now, when you take creatine, what happens is your muscle get like. It adds it adds water to the belly of the muscle. So, and it helps give you more power.

So at first, you get a more swollen look. They call it like a swoll. And for a lot of women, they gain about 3 to 5 pounds and keep it on for a couple of months until their body starts to regulate the water. So my kind of reaction was like, um, I don't really feel like gaining 5 pounds. I just haven't started on the creatine, but I have so many people that I know that have said, hey, Chris, I started creatine and it's amazing.

Yeah, now there is also some question to should you cycle up like start with 22 is it milligrams or grams? I think it's 2 mg and then like go to 3 mg then go to 5 because 5 is kind of the average dose instead of just going right to 5 and then I've heard from other people that just say rip off the band-aid, start with 5, and don't, um, you know, ramp up. I don't know. I will say this is what happened to me in January. I decided I'm gonna start creatine.

I'm excited to do it and I started taking creatine and I've only been taking it for like 3 days and I was so sore and so tired and so achy. I was like, what is wrong with me? I was like, if this is the creatine, I cannot take, like I really did not feel good. Well then, uh, my husband and I were traveling for the weekend and I ended up getting some sort of a flu bug. So then my question was.

Was the creatine what made me sore or was I getting sick and I don't know the answer to that, but I did look up and I've seen other people on the internet say that it's rare but it happens where creatine has the opposite effect on you, where you're super sore, you're super tired, you're and so then I was like, oh shoot. So then after we got home and I got rid of the flu and all that kind of stuff, I just haven't tried it again. Yeah, I mean, um, I did look it up. It's grams, grams, sorry. OK, so 2 g, then 3 g, then 5 g.

I've, I've heard some people who ramp it up, but. Um, we have someone saying you're such an ins inspiration. Um, she just turned 47 and is finding it's getting harder to define her arms. What can you do? Yes, you have to lift heavy weights.

If you want definition, you have to break down the muscle fiber so it can build up and you have to do biceps, triceps, shoulders. You have to work your arms and it does get hard it just gets harder as we get older because your body is naturally going to lose muscle if you aren't actively replacing it and you kinda have to work a little harder than you did when you were 30. Like I say to the younger trainers, this is an ongoing debate we have because I'm like, when you're in your 30s, you can kind of go with the Little lighter weight, do more reps you're still gonna maintain that muscle and that definition and you're gonna love it as you get older, that this with 10 pound weights doesn't really keep the muscle on. Now I've got to really focus on breaking down that muscle, which is why slow and Strong was born that, um, series of workouts because I was like, I, I wanna use heavy, heavy weights, but I gotta slow it way down. I can't whip around 20 pound weights.

So you're gonna have to work your way up, go, you know, and, and again, start where you are. So if you're brand new to lifting. Weights and an 8 pound weight is super heavy to then start with 8 and work your way up that you just got to allow yourself to be a beginner. But you have to use heavy weights you have to feel that fatigue so fatigue is like, oh my gosh, I can barely do one more. I'm gonna scrunch my face and I'm gonna do one more.

Like that's muscle fatigue. You wanna get to that point. You gotta do a couple different exercises for the biceps, the triceps, you have to do a couple days a week. You have to feel the muscle soreness and then of course anytime there's extra body fat on your body, it's gonna be harder to see the definition. Um, so you wanna work on, you know, shedding the body fat too.

Awesome. Um, can you please explain, did I say it right earlier, Epoch or EPOC Epoch exercise post oxygen consumption. So exercise, post oxygen consumption, also known as like the afterburn effect happens after exercise. Well, so what it's saying is you're using a lot of oxygen when you're working out. As a matter of fact, you might hear us during our workouts, we're like, take a breath.

Are you breathing? Don't hold your breath. Oxygen to the working muscles, like breathe deep and you're typically breathing through your mouth because the workout is hard, but afterwards you have this afterburn effect where your body is going through more you know, there's this post oxygen. Uh, uh, post-exercise oxygen consumption and you burn a few more calories, um, and your heart rate stays elevated a little bit and so it's this little afterburn that you get the effect. It's epoch happens bigger with strength training.

So it's when your muscles have really worked and you're reoxygenating the tissues and your, you know, your, your energy, uh, is up and you probably core body temperature is up. And so that's what it is. So you get a little, you get a good epoch or afterburn, especially after, yep. Um, what is a good rule of thumb to follow, um, a good eating plan when you have hypoglycemia? Hypoglycemia, so high blood sugar?

Well, I have high blood sugar. I don't know why. I, I, I feel like it's genetic because my mom um has high blood sugar and every time I've gotten my blood sugar tested, it's like when I'm fasting blood sugar it's like 100 and I'm always like why is my blood sugar 100? Um, and so I started wearing a glucose monitor just for. Uh, I think it was like not quite a month, about a month just to see what my resting blood sugar was because I had read that by the time you get up and get to the doctor and you walk around like I think my body just like shoots up some blood sugar or something.

So because you have so much energy. I don't know. So I was fine. that my resting blood sugar, is that the right word, resting blood sugar, but when I was in bed and I would just look at my glucose monitor, it was like 70. OK, so I was like, OK, I don't have diabetes, no I'm kidding.

But so, but if you have hypoglycemia, first of all, is this self-diagnosed or is this something that you know to be true? Um, are you eating a lot of sugar, uh, in the mornings cause you wanna, you know, they tell you to make sure you're getting your protein and healthy carbs and fats in the mornings, not just sugary. Um, are you giving yourself a lot of sugar throughout the day? Like what kind of foods are you eating? I mean, the easiest advice is don't eat added sugars, don't eat a ton of, um, fake food, ultra processed food that's gonna cause inflammation, can raise your blood sugar.

But what I found was interesting with gluco the glucose monitors watching my blood sugar spike, it would spike during my exercise. It would spike when I would eat a meal after my meal. Um, and certain meals made it spike more, um, and I have come to think that my blood sugar just spikes when I get out of bed, um, but it, it really kind of boils down to exercise more and make sure you're eating healthy. Um, and then hypo is, uh, hypo is low, hyper, OK, so for those of you who are hyper, there we go, menopause mush brain for for those of you who are hyper, I just told you what. To do, but if you are hypo, OK, now that's an interesting thing, so you probably need to add some more healthy carbohydrates into your diet.

Do you eat fruit? Um, fruit is a really good way to deal with your, uh, glycaemic index because a lot of fruits are a little higher on the glycaemic index, uh, really good complex carbohydrates, oatmeal, um, good complex carbs that will help sustain your blood sugar so. Yeah. Honestly, that's a very different problem like. You don't hear about it that much, which is why my brain just went right to hyper, um, so I'd be interested to find out what you eat because I would, me personally, I would add more fruits.

I mean, my family's on the lower side, and, and, but we do a lot of fruit, but I think that's like hereditary like my all of my siblings have it and my mom, so I'm like, I think that's thanks mom, um, but a lot of fruit is what I would do. Yeah. Um, OK, we have somebody saying I just had meniscus surgery two weeks ago, um, and wondering what types of exercises are good for her knee. Um, she walks really wonky and also needs to try to uh refrain herself on how to retrain, sorry, um, on how to walk normal. Um, so she had a meniscus repair, yeah, meniscus surgery two weeks ago, and she also says I'm not patient and I want everything to be better now.

Well, first of all, I cannot give you advice on meniscus repair or, you know, or rehab because I am not a doctor. You absolutely need a physical therapist. Make sure. I hope you have a physical therapist that is giving you, OK, so you gotta do PT. Patience is the key though.

I do know that. So I have a friend who just had an ACL repair and she, you know, a week out was a little depressed, kind of like, oh my God, this is so painful and so hard, and I contacted a friend who is a pro athlete. And asked him, he had two ACL players and I said, so how's that first month? And he said, horrible. He said, it is horrible.

It is painful. The first month is just a nightmare. It's a lot of work. You have to work through the BT. There's a lot of pain, but if you can get past that first month, things get better.

So I know, I'm like you, I'm not very patient. I'd want to be right back, you know, doing everything, but just kind of like I tell moms who are postpartum. You you just gave birth to a baby. You have to let those abs repair, let your internal body repair. Take your time.

So be patient, go to your PT, do all the exercises, stay very religious about it, and hopefully everything will go great. Yeah, I think patients, like when I had my foot surgery, it gets like daunting at first and then you're just like, OK, I gotta do this right the first time so that you come back. You don't wanna have to, you don't wanna have to go backwards redo that process. Um, any advice for someone with Hashimoto's, what's healthy to eat? Um, and like what you can kind of eat with Hashimotos.

I, again, I can't tell you. I wouldn't know that without looking it up like I don't know. I, when someone has something that's been diagnosed by a doctor, I don't feel like it's my scope of practice to tell you what to eat, um. I wish I could give you more advice, but I'm like on the spectrum of having it, um, and so again, I have worked with my doctor. It's a lot of foods with like that, um, kind of our anti-inflammatory.

So that's what like my suggestion was an autoimmune, correct, yeah. So I mean definitely work with your doctor because what works for one person doesn't always work thyroid, right? Like. That has to do with the thyroid, uh, you know, I know people who have Graves disease, Hashimoto's like on either side of it, it boils down to inflammation and my girlfriend actually went to, you know, she went to uh integrative medicine person and was like, I don't wanna take any pharmaceuticals how can I handle this? and through supplements and eating the right, uh, types of grains and she went gluten free and did some different things, um, really, really helped, yeah.

Um, what is cardio load? My Fitbit recently added this setting on the app. Do you know anything about it? Cardio load? No.

What is cardio load? Do you know? No, I mean, I'm sure it's their term. Let's look it up. Let's look up Fi cardio load.

Cardio load measures the strain on your cardiovascular system during both exercise and daily activities. Um, considering both the duration and the intensity of your workout, so the Apple Watch kind of does that too, where it asks you to say how long did you work out and then rate your workout from easy, medium, and hard, moderate and hard. So like that's kind of the load and sometimes like I've done a workout and I'll look at my Apple Watch and I'll say that was a moderate workout. I'm like uh uh I move it over to hard because I'm like for me that was hard. So I think that's kind of what they're thinking in terms of cardio load.

Yes. You can also talk about cardio heart rate zones too, so, yup. Um, should you always eat before working out? Early morning workouts are hard for me to want to consume anything so early. So that is something that Doctor Stacy Sims just went viral or she was on the Mel Robbins podcast and Mel Robbins just took that sound bite and she just blew it up, blew it up, um, but what Doctor Sims was saying as well as many other doctors, is that fasted workouts, they're not, it's not bad to work out fasted.

For most of us, because most of us are working out like an hour or less. Now, if you are a pro athlete and you were gonna go do some competition, I would say absolutely that's a dumb idea. If you're gonna run a marathon with no fuel, dumb idea, because what's gonna happen is you're gonna run out of glucose store and then you're gonna start burning up muscle. But for most of us who have a little glucose in the tank, even when we're fasted. And who are doing like a 30 minute to 1 hour long workout, you're gonna have enough to get you through that workout, but then you need to replenish after that workout.

So here's how it works. You've got two fuels, jet, they're like jet engines. You've got burning fat or burning glycogen, sugar, OK? So converted sugar. So you're like this, um, or glucose, whatever you wanna call it.

So it's going like this, and glucose is the pilot light for fat. So if you run out of glucose, you can't burn fat. You will burn muscle. So people who are exercising like running a marathon, they start fasted and they have enough glucose in the tank to get them through an hour or something, and they're good and now they don't eat anything and they just keep running that marathon all of a sudden they're breaking down muscle because they can't use their fat stores once they've run out of any glucose in the tank. So that would be that scenario.

But for those of us who get up in the morning, we usually have something left in the tank unless you haven't eaten in for me, I usually haven't eaten in. 12+ hours, you know, when I get up to do my workout. So then I do eat like just for me it's just a little bit of carbohydrate. Like I'll have just like a half a banana. I always say a half because I literally eat just half a banana.

That's enough for me with a cup of coffee as I'm like driving to the gym or whatever it might be. So I consider that to be unfasted because I did give myself a tiny bit of carbohydrate. But if you, you probably have enough stores to get through the workout is what I'm saying. However, what Doctor Stacey. Sims said is you really need to get some protein, she says.

So and I've heard different doctors and exercise physiologists say different things and nutritionist. Some say eat a little bit of protein, some say protein and carbs, some say you just need some carbs, whatever it is, it doesn't have to be a lot. So what Dr. Stacey Sims does is she makes her cup of coffee and she takes some protein powder and she puts in her coffee and she frosts it up and drinks it and that's it, just some protein powder and coffee and she calls that. Nutrition for a workout, so no one's saying, you know, make two eggs at 4 in the morning or no one's saying eat a I would never eat a protein bar that would just sit in my stomach.

It's just literally getting a little something in your body if you think you need it, but for most of us we're not doing like crazy. Um, you know, workouts. What I really tell people is make sure you eat after. If you got up in the morning, you really didn't eat and you worked out for an hour, and then you don't eat for like another 2 or 3 hours, you're doing yourself a huge disservice. You're not replenishing those muscles, you're not replenishing glycogen stores, um, you know, that's a problem.

Um, can you talk about how to find the right weighted vest for walking? Yes, so weighted vest, um, you know, I love it. It's not like a miracle maker. I always just want people to know that. It's not like, oh my gosh, all of a sudden I'm wearing a weighted vest and I'm losing weight and building bone mass and like, no, it's just another tool in your toolbox to help add load to your body to drive more force through your bones to get your heart rate up.

What I really noticed is it just makes my incline walks, my hikes a little harder. I will say that just walking through the neighborhood, I, I noticed it a little, but where I really noticed it was like anytime I'm going up a hill or anytime I was hiking out in Arizona this winter I was like holy bananas, my heart rate's up an extra 10 beats just by putting that extra 8 pounds on my frame which tells you, you know, what weight can do to you, right? Um, so when you're shopping for a vest like we have a link we'll put one in for one that we have tried and tested and we know that it works and it doesn't leak. I've heard people say they've bought cheap vests and the stuff leaks out. Um, it's really affordable though it's like $40 so, um, you know, you don't stick it in the in the washing machine, you, you, you wipe it down by hand, um, it's neoprene.

Um, and so it's great. Now, I wear an 8 pound vest. They say up to 10% of your body weight. So let's just say you weigh 14 140 pounds, that would be 14 pound vest. I started with a 12 pound vest, but quite honestly, it just gets to be a lot on my neck.

And I don't love that. So I went down to an 8 pound vest and some people would say, well, that's too little. But for me, I do know. I notice it when I'm pushing myself, that extra bit adds load. I like it.

I'm trying it tonight. My friend gave me one to borrow because I was like, you can use mine. Well, you, you use it all the time. She's like, I don't need it, so I'm trying it. Well, I was like, no, it's just that you, you use it all the time.

So she's like, I don't use it, so I'm trying it for the first time. um. OK, I see people using essential amino acids and electrolytes. What are your thoughts on this? So essential amino acids.

Uh, are you talking about the branch chain essential amino acids or just essential amino acids? So the essential amino acids are the 9 amino acids that your body can't make on its own. So what is there? 20 amino acids, I think, and 11 of them you make inside your body. I think I've got the right numbers, but you know me in numbers.

Um, and so the 9 you need to get from food. And so if you know, animal products have all 9, so. Animal products are like the perfect source of essential amino acids because you're getting all 9. So whey protein, dairy products, animal products are going to give it to you. If you're a vegan or vegetarian, if you're eating a mixture of different plants, you'll probably get all um essential amino acids in at some point.

The branched chain amino acids are the ones that are responsible more for muscle synthesis. So the BCAAs as they call them leucine, isoleucine, and valle, and the most important one is leucine, and That is in whey protein and dairy products and meats and so getting in that lecine is the one that really really makes the difference. But at the end of the day, like no one's gonna count their amino acids. So do you need to take them? Well, so when someone says, should I take essential amino acids, that just means should I take protein during my workout.

Um, well, I just told you that Doctor Stacy Sims said she puts protein powder in her coffee, drinks it up, it, it could very well be worth it. Like for some people, the essential amino acids make a difference. I've. Tried it. I, um, have tried doing the protein powder early, you know, just to see how it feels.

I, I mean, I have a lot of energy. I mean, I don't know. I haven't really noticed whether I have less energy or more energy, but I do know that it's good to feed my muscles protein. Some people really notice it, really, really notice it. So I don't know.

Um, part two to that is electrolytes. Yeah, electrolytes. So that is where I noticed the difference. So when I was going through menopause about 9 years ago. I was like, I could barely get my head off the bed.

I mean, I was like, oh my God, what is wrong with me? And I would show up at the workouts and I was just waning. I was just waning. I was like, what can I do to better equip myself for these workouts cause I'm tired, it's early in the morning. I'm so tired I'm so drained.

So I started drinking electrolytes, which I'm actually drinking right now and um I just feel better. So if you are doing sweaty workouts, if you are exercising all day, if you're up on your feet all day, if you're like, you know, doing something with the kids all day, you're at the park or you're like, I'm going to Disney World in a in a. In a week and it's like I'm gonna be walking around and picking up my granddaughter and doing all this stuff like electrolytes help replace and help you with your hydration. It's better for hydration, uh, sodium, magnesium and potassium but like do you need them just if you sit all day? No, um, it's just another way to get those minerals, uh, you know, in your body.

When I was training for a marathon, which was a very long time ago because I don't run. Um, I remember I was so depleted of minerals and I would get horrible muscle cramps and, uh, this exercise physiologist that I was working out with said, oh my God, you better start taking electrolytes. Like your muscles are cramping, you need minerals, and it made a difference for me. So obviously if you follow me, you know that we're big fans of elements. Um, Sam and I talk about it all the time.

A lot of people will go, well elements got too much salt. It's too much salt, it's bad for you, but. There have been so many studies and on the element website they talk about the fact that the 2400 mg that are recommended by the uh who recommends that the USDA or uh the FDA whoever recommends stuff that that's all it is is a recommendation. They're like there's no hard fast information that says that's. All you need and if you're somebody who does exercise, who does sweat more and who does not have a heart problem or anything like that, extra salt is not a problem.

I've come to like crave the salty taste. Yeah, especially, I mean for me, I go through like ebbs and flows, but when it's warm out and I'm sweating like profusely, it's a game changer. It's a game changer. And also I've tried other brands. I try, everyone was telling me about the flab City flavor Flav City.

Oh, I cannot stand. I feel like they taste. Fake. I don't know what and I know they're not fake. They're healthy, healthy, but I don't like them and I don't like liquid IV.

I cannot stand the taste and I and the noon tablets, I just got sick of them. They just didn't have enough flavor, so I have fallen upon the element. Um, you mentioned not to eat a protein bar before working out because it will sit in your stomach. Um, that's how I was gonna say that's how she feels, but she said, can you. Explain that more are protein, um, bars not good for you in general or just before your workout?

No, I mean, if you want to eat a protein bar, whatever floats your boat, if you wanna eat eggs before you work out, eat eggs like it doesn't matter that that's not, that's just my personal statement. I don't like protein bars, so I have yet to find a protein bar that is satisfying to me. Most of them have so much weird additives in them, um, and I will like when I've traveled, I've taken. Um, what was the bar that I used to take with me? Kind bars, um, and sometimes I'll eat a Kind bar.

They're not really the best. There's, you know, depends. On the additives and so forth, but at least I don't like any of those mushy chocolate ones that just melt in your purse. Um, I don't like any, and a lot of them have like a ton of calories, added sugars, and they don't really keep you that full for very long, do they? No, and a lot of them have, um, really crappy like, you know, ingredients in them.

So for me I'm like I would rather eat like I make myself my own mixture of papitos which are um uh pumpkin seeds. And pistachios and sugar free chocolate chips and that to me is way more satisfying. So I have a handful of that than to eat a protein bar. But no, nothing against protein bars and it doesn't you eat whatever you want before a workout depending on how you feel. Yeah, um, when I lift weights above my head, I hear cracking in my shoulders.

I have no pain, but is this something that I should worry about? Well, again, I'm not a doctor, so I don't know, but I have asked my own brother who is an orthopedic surgeon. And I know that cracking can often just be like, for lack of better words, like air, like movement in your joint and it's not necessarily bad unless it's painful, but clicking and, and cracking over time, I gotta believe that that something's going on with the gliding of that. Uh, so a joint is where two bones come together. So your muscles attach and ligaments and uh they all attach and then where the two bones are, that's a joint and there needs to be some synovial fluid in there, or if everything's worn down, there could be some clicking from the bones hitting, so it might be something you want to ask a doctor about.

I mean, good that it's not painful. Yeah, the fact that it's not painful. Yes. How many uh element packets can you have in a day? So, uh, people ask us that.

I have one half, so this is about I fill it up. It's about this full, um, so it's like 32 ounces of water and I put a half a packet in here and I drink it during my workout and then I have the other half a packet like I am right now in the afternoon because I just like the flavor of it. So I do one packet a day. If you're an extreme, like you're hiking, you're on a, like my friends just got home from a bike trip in Italy and they were biking 40. miles a day.

They were drinking electrolytes all day. So I've seen some people have, you know, two packets. What I suggest more than 2 packets, I think that just starts to be a lot of salt and you know, in your body unless you are like I said, a pro athlete of some sort, but Um, I don't know, I just kind of feel like one is enough. Yeah, I just would do, I, I just do one and I sweat a lot, but like it's, it's for me it's my afternoon pick me up like after I've worked out like I just love this right and to have, yeah, to have something other than water and I love water. But sometimes it's nice to just have a little bit of flavor.

We'll put our link to elements um in the chat because we have a promotional link where you will get a sample pack. So when you place your first order, you'll get a sample pack so you can taste all the different flavors. And by the way, my favorite flavor, citrus salt. is by far my favorite flavor and then lemonade salt is a limited time flavor. I'm obsessed.

I love it. It's my favorite. And then I like grapefruit. What are your favorite flavors? Um, so the new lemonade, um, grapefruit and raspberry.

You love the raspberry. I like the raspberry. I do. I just, I don't know, I'm obsessed with the citrus. I haven't ever actually ordered like a full box of the citrus, so maybe I should.

I've just had little packets here and there. But yeah, they, they've got great flavors. Um, what brand of glucose monitor did you use? Um, she loves the idea of tracking. Yeah, and it's again like I just read an article yesterday that said should people who are non-diabetic use a glucose monitor and the answer that they said was no they said it doesn't really do anything for you unless you're just seeking personal information that's what I, I was just seeking personal information.

I bought one that was called DEXA. I think it's called DXA 7. I think it's a DexA 7, and I used the Levels app. So Casey means Doctor Casey means if you guys know who she is, she's actually, she the uh up for like. Something in the health, uh, with the health and services of the government got, oh yeah, you know, I don't wanna like misstep.

Look up what what does Doctor Casey means? Sorry, I'm putting in the I'll look it up. Doctor Casey means, um, but anyway, uh, why I mention her is that she invented the levels app so this is her business, the levels app, um, she's a, a surgeon and she, um. This app was really like so read the DEXA scan so I used the DEXA app but I paid for one month for the Levels up so that it would like bring the information and then kind of like give you lifestyle readings and so forth. But what I really just found interesting was the spikes in my exercise and my meals.

So check it out, the DEXA, I think it's called the DEXA 7 is the one that I um used and then the other thing I was gonna say, follow the glucose guide. So her name is uh Jessica. I cannot pronounce her last name. It's a very French name. She wrote a book called Glucose Matters.

She's a famous author. She is a scientist. She is brilliant. Her handle is the glucose goddess, and every day she provides information about glucose spikes, and she has 4 hacks for keeping your glucose down on a daily basis and the 4 hacks are drink apple cider vinegar before a meal. Um, which can just lower the vinegar, lowers the like cuts the blood sugar spike.

I actually do that in the morning. Um, she says eat your veggies first. Always start your meal with veggies because the fiber in the veggies, she says, um, walk a little bit after your meal, um, so that you like don't just sit in a chair and let that blood sugar, but if you start to move your body, whether it's, you know, moving around your house, house cleaning, walking, like you'll get that blood sugar to be taken up um in the body, and then the fourth one, I'm gonna look it up while you're talking. While I'm talking about, um, no, but I love the tip about walking, like after you eat, it's something that I love doing, especially in the summer when it's warm out, um, and it for me it's like 10 minutes. Like I don't need to go on a super long walk, but Yeah, 10 minutes and then I just makes it for me it's just even moving around the house or whatever um I knew this that the 4th 1 was start the day savory.

I said that earlier. She said in America we just eat too much sugar in the morning. We start our day with sugar and it's just a glucose explosion from moment one. So check out the glucose go love. OK, we only have a couple of minutes left, Chris, um, looking for easy, healthy snacks to have throughout the day.

Um, hm. Well, uh, by the way, Casey Means has been nominated as the US Surgeon General. She's been nominated. I don't think she's been put. I just wanted to get that clear because I said she was nominated for something in the government.

You're like, Well, God help me for the surgeon general. So anyway, she wrote a book with her brother called Good Energy, and it is a really interesting book. Um, OK, so say that again. Um, healthy and like snacks throughout the day. OK, I just told you my nut trick, so I literally, I love papitos, raw papitos unroasted, just raw papitos full of magnesium.

Um, pistachios are my favorite nut, and I use lilies, sugar-free chocolate chips, of which I just found peanut butter chips. Can't have peanut butter crust. No, I don't know if there's, well, we have to look on the ingredient list, OK, white chocolate chips, can you have those? Yes, I guess. So I put those together in a, uh, a bag.

Oh my gosh, like just a handful of those, my favorite snack, hard boiled egg. Uh, veggies and hummus. I dip carrots in hummus all the time. Apple, I do like a little peanut butter, but even an apple, Greek yogurt. I love it's like some blueberries, some walnuts, uh, some lilies, chocolate chips, obviously I have a sweet tooth, so I like to put like a little bit of that in there or maybe some uh like just a little bit of like a healthy granola or something.

Um, I'm trying to think of other cottage cheese. I just got back into eating cottage cheese, so I didn't eat cottage cheese for like many years because I didn't like the texture. Cottage cheese is having a moment. It's having a moment and I've gotten back into it. And do you have any other suggestions?

I think you had a lot of the same ones that I eat. Yeah. I mean, I'm a big like fruit veggie person, so, um, hummus with veggies, um, overnight oats, sometimes I'll either make for breakfast or for a snack throughout the day. Good for you, um. Yeah, you hit, you hit up all the good ones.

OK, we have 2 minutes left, and there have been multiple people that came on late and there's a lot of people that have apparently wrist issues. So one more time for the people. I don't want people to think that we're so here's the deal with the wrists. They can get like my wrist just recently gets sore when I start pickleball up, you know, I'm kind of seasonal and I start, you're not supposed to move your wrist, which means I'm a bad pickleball player. But anyway, um, a couple of different things you can do.

First of all, to strengthen the wrists, wrist rolls with like 5 pound weights, grip strength hanging from a bar for how long you can. Farmers' carries where you carry something heavy, like if you can take 220 pound weights and walk back and forth in your house gripping it. You want to improve your grip strength, squeeze a tennis ball, um, squeeze, you know, something that you can just squeeze. Like they even say take a towel and just bring it out, you know, do that. Um, if your wrists are super sore, mine were.

Super sore when I got back into the pickle ball and I wore a wrist guard to bed for like a week, you know, one that just has like a little metal right here so because when I was sleeping my wrist was going like this and then oh my gosh, it was hurting. So when I kept it straight like this, it gave the tendons and muscles a chance to heal or relax or whatever. I've been using infrared light. I have an infrared light thing that hits my wrist and my forearm, and I can walk around the house and you know, infrared is really good for reducing inflammation. So you just have to be proactive.

Um, and do a whole bunch of different things. And I think one thing that you always talk about or even like when I'm doing my classes, like if we're doing pushups, I don't really love being in that. I put my hands on weights. So finding ways where your wrist isn't flexed or wrist neutral when I'm in a plank. So yes, I will plank like this, like in a yoga class, but when I have the opportunity to put my hands on weights, then I keep my wrist neutral instead of bending it with all.

Yeah, so those options. OK, Chris, it's 2 o'clock. How does this go? I know. I always get nervous like, are we gonna have enough questions?

And they just keep rolling in. They just keep rolling in. So it's so fun to talk with all of you. Thank you to all of you get healthy UTV members. We really appreciate you.

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Month's Q&A, um, and next month's Q&A we're gonna have a guest. We're gonna have, um, Sally Mueller from, um, Womanes. She's the founder of Womans, which is a skincare company and have healthy supplements for women in menopause. She is a wealth of knowledge, really fun to talk to. She'll be here.

We have a couple different guests coming up for the end of 2025. So come back each month. We skipped May, but we're back, and it won't just be us two anymore. So you get to talk to someone. Yeah, we'll, we'll add a little guest here.

We had a guest a couple of months ago. We had, um, Mica, yep, from she was here twice, yep, she was here twice. So we're trying to keep it interesting for all of you, but obviously you guys have enough questions. So fun to talk to you. We'll see you guys in the Facebook group if you are part of the Get Healthy UTV Facebook group.

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