GHUTV LIVE! Walk More, Lift Weights, Age Strong - What Matters Most After 50

Hey, hey, Get Healthy You TV squad and friends of Get Healthy You TV. I'm Kris Freitag, and I'm so happy to be here for our live Q&A that we try to do every single month. I have the lovely Sam Kim with me. Hey, hey. How are you?

I'm good. How are you? Our mama-to-be. Almost, what, one month left? Not even?

Yep, as, as of tomorrow, yeah. As of tomorrow, one month left, and that- Yeah. You look amazing. Thank you. Awesome.

We're so excited for our new mama, and I'm happy to be here. I'm back from, Arizona for a little while. In Minneapolis, the weather's a little eh. I was like you wouldn't expect the month that it's in with us wearing long sleeves and Well, yes, you would. In Minnesota, you would.

True. today, we are here to discuss walking, so walk more, lift more weights, and age strong. That's the topic today, is really helping women understand how do you mix cardio and strength? What do you really need to do? Because I think there's some messaging out there on social media that makes women feel defeated.

For sure. Especially my age group. We're like, "I can't do that, so forget it. I'm not gonna do anything." Yeah. So let's really talk about the benefits of these and how they work together, and what the real magic is to the whole equation.

we're also gonna talk about, since we are talking about walking and strength training, we have a challenge coming up- We do for everybody. Yep. you If you're a member of Get Healthy You TV, it's free, so when you see the landing page, you can just click I'm a- already a member, join here, and join in on our challenge that starts April 6th. If you are not a member, just click the big button, and you can join our challenge. It is a 28-day challenge with a calendar that puts all the workouts there for you.

We are hearing time and time again from all our members the most important thing to them is The calendars the calendars. Yep. Because it gives them a monthly routine. Just like if you belong to a gym, and you always went to a certain class. Class, yeah.

This gives you the 28 days, and we have so many calendars that fit so many different needs, but this one for the challenge we're calling Summer Fit. It is good strength training. Mm-hmm. Don't be intimidated. It's, like, true strength training.

Yeah. It's not beginner. But you can start with lighter weights. Yeah. But we're gonna give you good form, good motivation, and get your muscles freaking working.

Mm-hmm. As well as we've put in some walking workouts and a few other cardio things. And yoga. And yoga- Yep because joint flexibility, I do wanna talk about that, is the key to aging. A- as we get older, if you skip mobility, you are likely to get injured.

Mm-hmm. So we're gonna talk about that. But this is a really fun challenge. If you are new, you are going to It's $1.79, which I think is a kickbutt price. Steal of a deal.

A steal of a deal for a 28-day challenge. Plus it gives you a month-long Month-long. Annual, a year-long, 12-month membership to Get Healthy You TV. So you can try it out. You can play around with it.

You can watch the workouts on your computer or your device. you can watch on our Roku channel, our Fire TV channel. You can AirPlay to your big screen TV. You can use our app. We have so many ways to make you successful.

Yep. We hear from women all the time like, "I love it on my big screen TV." Yeah. "I feel like you guys are in my family room." Yeah. So it's really fun. So join the challenge.

you'll get daily emails. We're gonna motivate you. We have seven trainers。 Mm-hmm seven Get Healthy You TV trainers. Yep. While Sam is out for her maternity leave, I'm gonna try to bring in some trainers in here- Yeah so that you guys can talk to some of the other girls too and get to know them personally.

Get to know them, yeah. We're always happy to take any questions that you have. Yes. So did we put the banner up? Did I miss it?

There, you missed it. Okay. But I'm sure they can flash it again at some point. I, I wasn't even looking at it. There it is.

But there it is. So make sure you join. Okay, let's get into this topic today. Any question is fair game. If you have a question about something else, put it in the chat.

Drop it in. And Sam is here to Moderate. Yeah. Thank you for filling in on You're the one that's supposed to have baby brain. I've got menopause brain.

I, I do have that, so I have to write everything down, Kris. I'm like what? You're, you're remembering everything. She's finishing my sentences today. I love it.

Doesn't happen often anymore, so I love it. So do we have anything that you wanna start with, or should we, I just get into the walking? I would say let's get right into it, and then we'll see if any m- questions come through more questions. Okay. Yeah.

So one of the things that I've been noticing on the internet is some of the highly respected experts, whom I respect, are talking about the fact that you middle-aged women, you need to do intense cardio. Like, you have to just crush it, like run as fast as you can for 30 seconds on a treadmill. Get your heart rate up there. Do HIIT. And okay, if you are fit- that might work for you, but if you're, if you are not, like, warmed up or used to running, and you go sprint even 30 seconds on a treadmill, listen, you're gonna- Be careful maybe pull a hamstring.

Yeah. And it's not gonna be pretty. Or you're not gonna be able to push yourself into that zone four so quickly, so that I feel like that's really intimidating advice. Yeah. And yes, it is good to raise your heart rate.

It's good for your heart ra- you know, your heart health. but as we age, a couple things are happening. First, or first of all, our heart rate doesn't n- necessarily, for a lot of people, get as high as it used to. Mm-hmm. Like, I used to be able to push my heart rate up a lot higher than I can now.

I probably could, you know, maybe push a little higher, but I'm also I teeter with that, I don't wanna get injured. I'm not gonna go sprint at nine miles per hour on a treadmill, at least I'm not. Right. Because I know that I would end up with, you know, some sort of a problem. Yeah.

Just like I'm not gonna ski down the double black diamonds anymore. Now, I'm not saying age out. I'm not saying give up- and roll over and be like, "Well, I'm old, so I'm not do-" I mean, if you know my personality- I was gonna say we know Kris isn't doing that, so That's not at all what I'm about. But what I'm trying to say is walking is not light exercise. If you are walking at a decent pace, and you're walking, the key word here, the magic word is regularly, consistently, it is metabolic support.

Yeah. And it does help regulate blood sugar, especially after a meal. Like, if you take a walk after a meal, it keeps from that blood sugar spiking. It helps with less fat storage and fewer cravings. A lot of people who do really intense workouts are starving afterwards- Mm-hmm and tell me, "Oh my gosh, I eat so much after my workouts.

I'm starving." Yeah. You probably won't feel that way after a walk. It supports insulin sensitivity, which is so good for long-term, health, and then it doesn't necessarily overstress the body. Something that I've noticed in older age is that I have to take more recovery.Yeah. I used to just go hard six days a week at least.

You know, just go hard. It was all good. Now I'm like, I know, like, and my the way that my, work schedule is right now, I'm teaching many days in a row live classes and then also Get Healthy UTTV, and if I go five days in a row, I notice inflammation in my body. And when I say go hard, go five days in a row, I mean go five days in a row with weights- Yeah with lifting, with really like, you know, exerting myself. I feel inflamed.

I can notice it on the scale. I weigh a little more. I can notice it in my own body. I just feel a little eh, and I just need some recovery time for my f- body to heal itself- Mm-hmm a little bit. So walking But I always walk, every day.

I call that my active day of rest. Yep. So, and walking lowers cortisol, so, like, it, it affects everything. It's like mental health, high stress. Mm-hmm.

It can be community, 'cause you're walking with other people. it does promote better fat loss because people can be more consistent. So I am like a huge proponent. Like, don't let anyone tell you that walking is not worthy. It might not be- Yeah your sweaty workout, but if you're A- and also there's something called, NEAT.

So we talked about this before. N-E-A-T, non-exercise activity thermogenesis. Mm-hmm. Which, means activity that's not a planned workout. So if you're somebody who's on their feet all day, like if you've ever noticed a day, you're moving, okay?

Let's say you're moving. You're not gonna do a workout that day, but you are up and down stairs, and you are moving, and you're on your feet. And all of a sudden, you look down, you go, "I took 20,000 steps- Yeah. and I didn't even go on a walk." Right. And you're like, "I burned through this many calories." That's called non-activity exerci- Activity non-exercise activity thermogenesis, N-E-A-T.

And that, my friends, might be the most important thing in the world. So I've always said a one-hour workout does not say then sit on your butt for 10 hours. Yeah. You got The people who move all day really, really benefit. And then, of course, I already said this, but walking is sustain- sustainable.

Yes. And that's the secret. It's sustainable. It is sustainable from your 60s, your 70s, your 80s, I mean, God bless, maybe your 90s. Yeah.

I took a walk with my dad the other day w- and e- my parents are in Arizona. My dad, you know, wanted to go on a walk, and I thought I wore Birkenstocks. I wore my Amazon- fake Birkenstocks because I was like, "Well, we're probably gonna walk like a half-mile." Yeah. Two and a half miles later, my- Look at him my dad took me on his favorite walk, and I was like, "You gotta be kidding me, Dad. I have a blister on my left foot." Yeah.

You're like, "You should've told me to wear better shoes." I, so, you know, you can walk, walk, walk, walk, walk. It's sustainable. It keeps you going. So that was my, soapbox for strength, for walking. we do have a question regarding walking- Uh-huh so let's touch base on it.

Yeah. how many steps should I really be getting each day after the age of 50? That, that's really good. That's a good question. This whole 10,000 steps, you guys, there is no science behind it.

Zippo, zilch. It is an arbitrary number that I, I wanna say And it wasn't even our country. I keep thinking it's Japan, but it was somebody who said, "What would be a good number of steps a day?" And like they landed on this, let's promote 10,000 steps. It gets people moving. There's no science.

There's nothing that says your blood, you know, cholesterol changes at 10,000. No, nothing. It's just an arbitrary number. So as people have talked even more about it, they've said, "Do you know what? 7,500 to 8,000 is a really good number." Yep.

So I think somewhere in that 7,000 to 10,000 range shows that you're moving throughout the day. It's good for getting your blood pumping, regulating blood sugar. But there is no science between, behind the exact amount of steps. Mm-hmm. But move your body.

And sometimes in the winter, the dead of the winter, I'll do a really hard workout in the morning- Yeah but then my watch does not record a lot of steps because I don't get outside- Yeah or I don't have time to walk on a treadmill, or my, I, if I skip the walking pad that day. I usually try to do the walking pad in the w- winter. Yep. but then it's like, well, I already I know I worked out, so I'm not gonna, like, beat myself up. Beat yourself up about it, yeah.

Yeah. do you have any suggestions for hip pain? I'm very active, but I'm starting to have a lot of hip pain as I go into perimenopause. Yeah, and hip pain is so normal. Yeah.

It is such a part of re- reduce, of lower, you're lowering cholesterol. You're declining. That's the word I'm looking for. Not cholesterol, estrogen. You're declining estrogen.

Estrogen protects joints, and as so your estrogen is declining, people start to get hip pain and notice a lot more joint pain. Mm-hmm. So I would talk to your doctor about it. There are things you can do, like hormone replacement therapy, but also red light therapy is really, really good. I have one sister right now who's in perimenopause, and she just has been suffering from horrible hip pain for, like, the last six months.

And I'm like, "Put that red light therapy- Put that- into your leggings and wear it every single day." there are some topicals that you can do. Omega-3s are really good for joints. So make sure you're getting your good nutrients. Stretch. Do your mobility.

Mm-hmm. Hip circles before you work out. Stretch your hips in yogi squat after your workout. good supportive shoes. Check and see if you need arch support.

Arch support relates up to the hips. So check all of those things. Yeah, I mean, I would say even, I'm not obviously in perimenopause yet, but going through pregnancy, hip pain is also a thing. And it's made me realize, like, obviously talking to you and stuff, like, mobility is huge. And so I'm keeping that in the back of my head.

I'm doing so much of it right now, but I'm like, I can't stop- Yeah moving forward either, so- Yeah it will go throughout life with you. And, like, the stretching and, like, making sure, like, hip openers and all that stuff is, like, super important- It, it really is, yeah throughout your entire life. So don't forget about it. So, and we have some really good mobility. Sam has- Yeah recorded a, several mobility workouts, anywhere from 10 minutes to, like, 20 minutes, right?

Yeah, I think we max out at 20. Yeah, and so they're awesome routines, so check those out. They're really, really important. Um- one more question about your walking pad- Okay before you move on to strength. Okay.

does your walking pad cause your shin area to cramp at night? Mine seems to. Well-I don't think the walking pad is causing that. It's probably more activity Probably, yeah, that or shoes, potentially or shoes that you're wearing on the walking pad. And I do get bad shin cramps and calf cramps because I walk so much, and I get mad at myself, 'cause I'm like, "I need to stretch more." Kinda hard to stretch your tibia, the front of your- Yeah your, you know, your shin.

That one's tough. But I would do, like, heel lowers and raises on the steps- Mm-hmm dorsi and plantar flexion with your foot. Yep. I would use your massage gun, not on the bone, but get in there. Massage with your thumbs circles, just like we do with the shoulder and the hip.

Circle the ankle. Same thing, yep. it's really, really important. but yes, that's pretty normal. Make sure you're getting good nutrients.

Minerals really also help reduce cramping, and magnesium helps reduce- Magnesium, yep cramping, so make sure you're getting a good amount of that. And then, I mean, electrolytes too would be a huge one. Oh, yeah. I'm shocked you didn't say that one, but- I know And here I am drinking my LMNT. I'm drinking LMNT all the time.

I have just noticed that I feel so much better. I think I didn't used to eat enough sodium. I definitely, I really don't- 'Cause I'm not a big processed food- on a daily basis I just don't eat a lot of sodium. Right. And all of a sudden, since I changed over several years ago to drinking LMNT every day, wow, it's made a difference for me.

Well, and like, even, again, same with me with pregnancy, like, I can notice when I do a really sweaty workout and I don't have my, like, electrolytes, like h- cramping at night for sure. Like, that's absolutely happening. Yeah. So I would- And me in the desert, where you just- Yeah I mean- It's hot and warm oh my gosh, you need an extra water bottle a day in the desert, and I do my electrolytes. Bring me back with you, please.

Put Sam in my suitcase. Please. let's see. It just- Well, I wanna talk about muscle too. Yeah.

Go ahead. So we just talked about walking and how I just want you to value walking. I don't want you to feel like it's the leftover exercise for your cardio. Yes, get your heart rate up higher when you can. Lots of our workouts are strength cardio combos, where we do do a 30-second, you know, push with jumping jacks or up, up, down, down on the step, and those feel really good.

But I just don't want people to hang their hat on the fact that they were told they have to go super hard or forget about it. That's not true. Mm-hmm. There is so much value in walking. That being said, lifting weights is the magic to metabolism.

Muscle is your body's metabolic source. Muscle burns more calories at a resting heart rate than body fat does. Muscle keeps you more capable, more moving during the day, regulates your blood sugar, your insulin. Muscle makes you look better. A lot of people You know, sometimes we call them the vanity muscles.

But I think at my age, 60, most women are looking for feeling good- Mm-hmm living longer. You know, I'm not telling you to give up on your bikini body, but I'm just saying- that's just not a lot of- Probably not the motivation anymore it's not the motivation anymore. Yeah. I'm not That doesn't motivate me. What motivates me is knowing that muscle tissue supports my body and will keep me injury-free, that it makes my life so much better.

Now, after about the age of 30 or 35, we start to lose about a half pound to a pound of muscle a year if you are not actively replacing it. So a lot of women who were, you know, more active in their 20s or when they were raising kids, and all of a sudden they've got a sedentary job and a sedentary life, and they're like, "I'm just getting so fluffy- Yeah and I just feel so tired and so weak," your muscle is deteriorating. The, there is no supplement in the world, there is no drug that will build muscle on your body. You have to do the work. The fountain of youth is a dumbbell.

Pick it up. You've got to do strength training. it helps with all real-life m- m- you know, movements- Yep like carrying your groceries, going up and down stairs. When I watch older women who are going up and down stairs, moving around, getting on and off, you know, walking through airports, doing all that stuff, heck yeah. It reduces the risk of falls.

I know if you're 30, 25, you're going, "Who cares? I'm not gonna fall." When you're 50, 60, 70, you're like, "I don't wanna fall." You know? 'Cause you know that that I was just talking to someone today who told me that a, their father-in-law fell off a, a ladder. Oof. 82.

Yikes. Broke his ankle. Non-weight bearing for six weeks. Yep. Do you know what that does to your muscle tone at 82?

So fricking hard to come back. Yeah. My mom broke her hip at, like, 82. Non-mus- weight bearing for so long, it just took her down. It, yeah, yep.

Like, her mobility went so down. So this is critical as you head into your other decades, and you younger people are setting yourselves up. You Millennials and Gen Z-ers, you're gonna be set for life. Us Gen X-ers, we, we're not too late. Like, keep going.

Yeah. It's never too late. I have a lady who is 85 years old who comes to my live classes. She, I was- She's adorable just talking about her the other day. She's the best.

And she came up to me yesterday, and she said, "Oh my gosh, it's so nice to see you," and she said, "I just love your workout so much." She's 85. I mean, you guys, I'm blaring the music like rah, rah. And she is moving and grooving to the best of her ability. Yep. And she said to me, "I have some dementia." And I said, "You do?

I just, you know, I don't know that about you." And she said, "Yeah, it's like I don't remember things." She goes, "But I'll never forget you, and I'll never forget your workouts." And I'm like- Aw aw. That's so sweet. That's so sweet. Because my gosh, she is maintain- She drives herself to and from. Yeah.

She is so mobile. She stands tall. She doesn't have that, you know, hump in the neck or anything. The hump, yeah. You guys, oh my gosh.

I, like, I am getting on my soapbox. Like, fricking pick up your weights. Like, this is life or death as we get older. Well, I think, like, I've thought about her, especially living in Minnesota, her coming to your live classes. Like, it's snowy, it's icy, and I'm like, okay, she is capable of, like, taking care of herself.

If she were to fall, like, hopefully she'd be able to catch herself, because she is lifting weights and all that stuff. It i- is so cool to see. Like- It, it's so cool. And then those of you my age, like, I've got one granddaughter. She's turning five.

I'm, you know, planning on more grandkids- She would like more coming along. Hint, hint. your strength keeps you so independent that you can play with your grandkids. You can do all the fun stuff. Like, I hope I'm still skiing maybe when my grandkids are I don't know if I will be.

But, like, that would be cool. Yeah. It improves your posture, your core strength. It gives you more confidence. It makes you more capable.

What else can I tell you to motivate you right now to go get your dumbbells? I, I'm constantly telling people, like, you guys, this is Like, you brush your teeth every day 'cause you do not want your teeth to fall out or look- Yeah, that's valid you know, horrible. You take care of your hair because you're like, "Oh my gosh, I don't wanna go, like, lose all my hair." Although, hair loss, we should, that should be another topic. That should be a whole nother topic. That's a real thing as we get older.

butLike so many things in your life can be helped with muscle. And so we, you know, and, not to The most important thing in my mind is the blood sugar regulation. 'Cause after your estrogen starts to decline, even on hormone replacement, your blood sugar and your cholesterols tend to kind of start to get a little wonky. Mm-hmm. And walking and weights can really help you regulate that.

So, you know, it's, you don't have to do extreme workouts. Every workout is not supposed to put you into the ground. Do we tend to Like lately we've been lifting a little heavier- Mm-hmm and maybe a little slower. That's been what I've been doing. So I've kind of done this test.

It's been about 10 months, almost going on a year, of me slowly pushing myself to lift heavier and just be okay with moving slower. Mm-hmm. 'Cause that's where I was, stuck. I didn't wanna move so slow. I was like, "Ugh, I can't move any faster." And now I'm like, "I don't care.

I'm gonna move slow and I'm gonna pick up the heavy weights." It's made a difference for me in my muscle tone. So everybody has to do what works for you. Now of course, if you've had a shoulder surgery, you've had a hip surgery, well of course you're not gonna pick up a 30-pound dumbbell and put it over your head. You know, you gotta do what works for you. Everybody has their strengths and their weaknesses, pun intended maybe.

And their limitations, but work around them. Short sessions work too. Yeah. You don't have to do an hour. You don't have to do Like you gotta figure out the way to put it in your life, but results come from doing the basics well.

Yep. Strength training three, four times a week. Get those sessions in. Use every muscle group at least twice a week. Walk, walk, walk, walk, walk.

Get that heart rate up. That is what is That's where you're going to see the results, and here's the thing that's the hardest. It isn't a quick fix. No. Everybody's like, you know, "Can I have those arms?

I want those arms, you know, for, for, May 1st." I'm like, "No." "You won't have toned arms by May 1st at this point. Could you by July 1st? Maybe you'll start to see some." You'll start, yeah. I always say in four weeks nobody really notices, okay? In eight weeks people might start to say something to you.

In 12 weeks people go, "All the sudden you look different. You look different," and they think you did it quick, but you didn't. Yeah. You put in the work. So stay with it.

But I guess my most important message is you don't have to have a crazy plan. I think a lot of midlife women go, "I don't want a crazy plan. I've got things to do in my life. I like to be social. I'm having fun with others.

I have a job. I want to do this. I want to do that." So foc- you know, change the focus from being so overly obsessive. If you want to compete in a HYROX competition, I think you should. Yeah.

If you're capable, do it. If you want to run a marathon, oh my gosh, do it. I think that is so commendable. But if you're just trying to stay strong and healthy, I want to encourage you to say it doesn't have to be crazy. No.

It's the mindset shift to like, "I'm going to be consistent." Mm-hmm. "I'm gonna be, you know, do the basics well. I'm gonna work hard." It's still working hard. Mm-hmm. But anyway.

along the lines of strength training, someone's asking how important are pull-ups? I can do strength training, but I just can't do a pull-up. Ugh, I'm so mad at myself right now because- that was on my, This is true. It was one of my goals for 2025, and I didn't do it. Yeah.

I did my other goals- Mm-hmm but I didn't do it. So for 2026, I said I was going to get better at pull-ups, and I haven't started. What month is it? You're never too late. It's March.

I know. It's March. Okay. End of March. So it's month three.

Three. so I gotta No. So you gotta set yourself up for success. Yeah. So my problem with pull-ups is that I don't have anywhere easy to do it.

To do 'em. Anything I can do, like on my first floor of my house, no problem. But am I gonna go down in the basement to do it? No. I'm just not.

And then I just don't go to the gym and do it. To do that, yeah. So I need to And okay, this is just stupid, but our house, the way our door arches are, we have, like special door arches. You can't put one of those pull-up bars. One of the pull-up bars.

If I could buy off Amazon a pull-up bar, here's what I would do if I were you. I mean, it is different than rowing muscles. Mm-hmm. It's really hard. I would put that pull-up bar up on my, bathroom or wherever you could put it, and then I would put a step stool next to it, and I'd get up and I would do a bent arm hang every day for like two weeks.

And then I would lower down and see if I could pull h- you know, maybe halfway up or one way up, and then I would lower down, and then I would just keep going, and I guarantee you'll be able to rip off like two pull-ups by the end of a month- Mm-hmm maybe. Yeah. And then you'll maybe get to more. A pull-up like this is harder 'cause it's a lot of rear delt- So hard shoulder, back, than a pull-up like this. I can do pull-ups like this because my biceps- Biceps are strong.

But I tried this the other day and I was like, "Ooh, boy." And now assisted pull-ups using a band- Band where you loop it around the bar and you step on it, and you give yourself some assistance, I can do like 10 of them. So I need to work on it. So you're making me have a therapy session out loud. I was like she, Now it's, like on her to-do list. I'm, I am having a therapy session.

So I do need to do it. I just gotta figure out where and how I'm going to do it- And be consistent easily. And be consistent. Is what it sounds like. And we do have one bar in our basement.

It's super fat, and my husband goes, "You're the person who motivates people. Just use the fat bar." "You can do it." And I'm like, "Ugh," I wanna punch him. Yeah. 'Cause I'm like, "I don't like it." But I, I always tell people, set yourself up for success. Make it doable.

So what do you have to do in your home to make pull-ups doable? And I would say they're different muscles, so yes, it's not Like if you've had a shoulder surgery or massive, like I know somebody who's had two shoulder dislocations, no, don't start doing pull-ups. That, that's not gonna be- Yeah an exercise for you. Yeah. But if you're somebody who is relatively healthy and it's just something you wanna try, go for it.

Now, have you been doing pull-ups? I actually have been. I do them at the gym after my classes. and so I'm using, like the machine to help me out. Yeah.

but I definitely get stuck at that point of like removing all the weight and doing it. Yeah. And it, it is really hard on shoulders. So I've had- It's really hard on shoulders some shoulder things before, so I do close grip or biceps, just because these ones are- Yeah, I can do those like I've tried doing these, and like the next day I can't move. Yeah.

And so I'm like, "Eh, is it worth it to me?" Like I would love- But they are, it's a good muscle group to- Yes you know, give it a try if you can. Yep. But I wouldn't say, like if I'm And if you have a goal for it, great. If you're just like, "That doesn't work for my body," then don't do it. Yeah.

You know? You can strength train and do other things. Yeah.Um, okay. I feel like hot flashes are ruining my workouts lately. Any tips to handle them for your workouts?

Oh, gosh. So hard, I know. Well, s- have cold water. Put ice cubes in your water bottle. That really does help.

Um- Is there Sorry. On that topic, is it, is it really true that, like, having too cold of water isn't good for you? I- I've not heard that. Okay. I've, like, seen things, and I love my, like, water cold.

I love my water cold. But they say to have it more- I love my water cold like lukewarm, and that just doesn't appeal to me, so I don't change anything. I was just curious if you knew. You know, sometimes you hear the craziest things. That maybe there is one study out there that showed whatever.

Yeah. But like, honestly, I just scroll through stuff like that. 'Cause I'm like, "I don't need any more crazy rules in my life." You're like, "Do what works best for you." You know what I mean? Yeah. Yeah.

So, yeah. And I think, you know, everything is about sometimes common sense, too. Yeah. You know? Like, what, what do you know to be true in your life?

Like, people have been drinking cold water for a long time. I wouldn't say Maybe there's some study that says lukewarm, this, whatever happens, regulates in your body, but if you like cold water- go for it. Okay. So menopause, hot flashes, put ice in your water. Yeah.

So, yeah. You can, you know, make sure you have a cold towel. Make sure you have maybe an ice pack that helps you just cool down. Put it on the back of your neck or right here. but hot flashes, they don't last forever.

Make sure you're regulating those hormones. I would check into your hormones, the, you know, estrogen, progesterone. See if you can start to regulate that. Drink a lot of water. Eat healthy.

Like, it, y- this too shall pass. that's, like, a bad You know- Yeah. People hate to hear that. But, like, I remember going through hot flashes, and then all of a sudden one day I didn't have them anymore, and I was like, "Wow." You're like, "They're gone." "They're gone." okay. Are full sit-ups considered, like, hard on your back?

I can only do them with straight legs instead of bent legs. That's interesting, because most people- Normally that's harder do better with harder bent legs. Right. Yeah. When your legs are straight, a question for you is, are you pulling them up off the ground, or are you keeping your heels down?

'Cause straight legs with heel down is really hard. Mm-hmm. And the whole idea is not to lift your feet off the ground, which is why we bend our knees, because then you're en- enlisting your hips instead- Hips of your abs. Yep. So you wanna keep those heels on the ground so you're really using it.

It is a lot of work on your back, but your back was made to flex and extend, so round up and come back down. It's a great exercise. If you have osteoporosis, no, not so good. If you have osteoporosis, crunching and twisting, you need to talk to your doctor. Yep.

but there are all different varying degrees. I'll have people who say, "Well, I'm pre-osteoporosis." Okay, what does that mean? What did your doctor say? 'Cause you should then be able to still crunch and move and, oh my gosh, do as much as you can. Get your calcium so that you don't develop full- So it doesn't get there.

Yeah but if you've got full-blown, like my mom, no way- Yeah would I have her roll off the ground. Yeah. Her back is like a piece of chalk. It would just kkkk. Yeah.

You know? So- We don't want that. Yeah. We don't need that. to that point, too, talking about core, we did have somebody asking, so our newest trainer, Maddie, is going to be releasing a, diastasis recti workout, and we'll do some other ones after that, but a lot of people are seeing that workout coming out, and they're like, "Well, if I've never had a kid, do, like, can I do that workout?" Yes.

Can you talk about that, Chris? Yeah. So diastasis recti is the separating of the abs, which typically happens with birth. I definitely have diastasis recti after three kids. When I lay on the ground, I can suck my abs in and, like, put a deck of cards- in my abs right there.

Now, I've never had a hernia. It's not separated enough where it's gonna pull. Some women really get it- Mm-hmm where it's, like, so bad that they have to have a surgery to tie it up. Yep. or after a C-section, you lose control of that area.

But diastasis recti exercises are core exercises, and they would be good for anybody, someone who hasn't had a baby, someone who has had a baby- Yep someone who has lost control of their muscles 'cause they haven't exercised a lot in the last year, two years, decade, whatever it might be. So it's just very good information. It's very educational on, like, how your abs work. Maddie herself is about a year and a h- 14 month old, I think she has. Yep.

Something around Like, so she has a little baby. She's a little postpartum. So she is an athlete, and so she really was like, "Okay, I gotta get my abs back in control- Mm-hmm so I can do all the things I do." Mm-hmm. She's an Ironman athlete. So- Yep yeah, she's just a ball of energy.

I hope you guys have tried her workouts. We love her. Yes. so, yes, that workout is for everybody. And so we definitely did this workout based on requests from our members.

Yep. But we're also going to develop more deep core and pelvic floor workouts. Pelvic floor, yep. Which, again, is for everybody. It's, doesn't matter if you've had a baby or haven't had a baby, deep core and pelvic floor, very important.

Yes. okay. Does the weight loss from using GLP-1 injections result in muscle loss? I am afraid of losing muscle. Yes, it does.

but all fast weight loss results in muscle loss. Because when you are losing weight fast, everything's deteriorating, muscle and fat. So the key is, from everything I know, you have to keep strength training or start strength training. You do not wanna get on a weight loss drug or do any massive weight loss journey without any strength training, because your body is just, your metabolism is going to go down. And I think of that show The Biggest Loser.

Yeah. do you remember that show? Yes, I do. Yep. So those people lost fast weight loss.

Yeah, yep. You know, because they were going for a quarter million dollars, you know? Yes, yes. That was the carrot at the end of the rope. And, so they would lose all this weight, and they were doing strength training on the ranch, but then most of them didn't develop the habit, went home, did nothing.

So now their metabolism was slower than before they started. Yep. They had lost their muscle, 'cause muscle burns more calories at a resting heart rate than body fat. So you can read all these articles and stories about the people who were on The Biggest Loser who ended up gaining more weight back after the fact because they had not established the good habit. They had literally deteriorated their muscle- Right and now their metabolism was slower.

So if you are on any type of a weight loss journey, and if you are on a GLP-1 weight loss journey and you're losing weight fast, oh my gosh, lift weights. Yes, absolutely.Um, going back to talking about sit-ups, sit-ups are kind of hard for some people. Are there other things that you can do for your abs other than just sit-ups? Oh my gosh, yes. Sit-ups are just one ab exercise that- Yeah is, you know, it's good, but it's definitely not the best.

Movement. We have learned so much, that moving your body in space and learning how to connect your core. First of all, Pilates is having a moment. Pilates is super popular right now- Yep as it should be. Yep.

I got Pilates certified I think when my son was, like, three, and he's 29. S- is he tw- yeah, he's t- yeah, he's 29. So 26 years ago, I took that certification. It was so much learning for me. I was like, "Oh my gosh, oh my gosh," and here I was an exercise fitness trainer, but I had never had that type of education where I learned all about my core- Yeah and how to contract my core, and how it connected to my low back, and my, you know, how the whole core works in one.

So a lot of the exercises we do, planking, side planks, yes, crunches, rolling up, twisting, standing core, standing obliques, hip hinges, all that stuff teaches you how to use your core. So you should do core exercises, yes, supine, when you are crunching up, but then you should go prone, front-facing. You should do all kinds of planks, and you should do all kinds of movements using all three planes of motion. And the reason I mention Pilates is when you go to a true Pilates class, they start with teaching you how to engage your deep core. Yep.

Most people don't even know how to get that deep core engaged and how to breathe. When I teach Pilates, I tell people, "If I can't hear you breathe, you're actually not doing Pilates." You're not doing it right. Like, you have to- Yeah And I can just feel my abs coming in. I feel like the best tip for the breathing that I've learned is, like, blowing through a straw- Yep, I always say that is, like, the best way to- And that was what- connect that's what my Pilates trainer said. I've heard other people say it differently, but it that, to me, is a visual that works.

It's a visual that works. I mean, you do it every day. Um- Well, I do it every day. Yeah, we have, like seven mat Pilates workouts, seven or eight- Yeah mat Pilates workouts on Get Healthy UTB. Most of them are led by me, I think.

I was gonna say, I think they're you. and then we also have some Pilates, like, yoga fusion-y type things, and, so I really encourage you- And then we also have, like, some of the functional- Abs abs- Functional abs that we have, which is not on the floor. So for people that are looking for more of the rotational things that you do every single day, we incorporate a lot of those in there. Oh yeah, we have a couple standing abs too. Standing ones, yep.

And functional abs. Yep. So. Yep. do you have no, I wasn't gonna hit Okay.

Well- I just wanted to make sure, like- If anyone has any more questions or if you're getting Oh, I know what I didn't mention, bone health. Bone health is such a big deal as we age, and strength training helps with bone mea- bone health. You need to drive force through your bones to build bone mass, and as we age, bone mass deteriorates. So a little bit of jump training, jumping up and down 10 times in your living room, jumping jacks, any kind of force driven through your bones. So squats, lunges, all of that stuff helps with bone mass.

And so think about the anatomy of your body. So you have, I think, it's 206 bones in your body. Then each bone, wherever it comes together, is a joint. So you have a joint here, a joint here, a joint here, a joint here. Like, you got joints all over.

You got two ball and socket joints, which are the true ball and socket joints, which are the shoulders and the hips. Your ankles do circumduct also. and then you've got And then you've just got all these places where bones come together. That's a joint. Synovial fluid runs through that joint, and just as we get older, just think everything just kind of slows down, right?

So you wanna move your joints every day so that synovial fluid is refilling up, is relubricating. You want to strength train and drive force through your bones. You want those muscles to get stronger. It's all together. But, you're never too old to start.

Adaptation can happen at any age. Mm-hmm. Your joints can feel healthier. Your bones can grow. Your muscle can, grow.

Your brain cells can grow. That's why I love, like, kickboxing. It keeps your brain moving- Yes and patterning in your head. All of these things, the magic is in the combination of everything. And so, like, to me, walking plus strength training plus some mobility and core equals the magic bullet.

It's the magic, magic pill- Yeah as you would say. It's the powerful- Right synergy of it all. talking about jumping, are rebounding workouts as effective as jumping on the floor? Well, it's a softer landing, so it takes- Yeah the shock ab- it, you know, it- it's some shock absorption, right? Your body, yeah.

So your body absorbs it. But it's still jump training. It's still good for you. It's just gonna be a little easier on the joints 'cause it's not as jarring. Yep.

You know, rebounders were really popular so long I sold them on, fun fact, I sold them on QVC. And, that was really fun. And people loved them. And they're, they're having a comeback, I feel like- They are right now. They are a hot topic in fitness.

And you can find, rebounder workouts on YouTube, and you can find some that are normal, and you can find some where these people, I'm afraid they're gonna fly off. I w- some of them too, like, they kinda remind me of a kickboxing where there's, like, choreography and you're like, "Whoa." Whoa, whoa. What's going on? Yeah. by the way, speaking of choreography, walking, you know, we just talked so much about walking.

We have indoor walking workouts at Get Healthy UTB. If you don't know what that is, it's pretty much marching in your living room. Yes. And so we have walking workouts, 2,000 1,000, 2,000, 3,000, 4,000, and 5,000 step. Mm-hmm.

We have walk a 3K, 4K, and 5K, right? I know we have a 3K. 3K and a 5K I know for sure. But didn't Tara do the 4K? I, maybe.

I think Tara did the 4K. We have power walking. We have boosted walking. We have walk and sculpt. These are all workouts where we just get you going, and we add a little fun, like, side movements and so forth, but you'll look down at your watch and you'll go, "Oh my gosh, I've been walking for, you know, a half hour." And you'll get those miles in.

So, there I- if it's not up on the website yet, Tara recorded it. I think it's coming. Yeah. I think we, we have the 3K and the 5K right now. Okay.

Well, we do have a 4K coming, insider news. Insider news. 'Cause Tara re- c- already recorded it, I swear. that may have been premium, so- Okay it'll come out, come out in a couple months maybe.Um, okay, I- so we have a member saying that they're 64 and not flexible, and they have a bad left knee. "I just renewed my Gold membership.

What is a good program? Where do I start?" Oh my gosh. When- see, this is the hard part. Okay, if you're still listening, what does a bad knee mean? Does it mean you have a little arthritis, it's a little sore?

Does it mean you had a surgery? Does it mean that knee doesn't bend? Like, what It- it depends on the degree of bad knee, but, you know, where would you start? I say if you are Did she say she has been strength training? she said she just renewed her Gold membership.

Okay So- So I would think that you're probably doing some strength training. So I love the beginner workouts, where we move slower but use heavier weight. Mm-hmm. You can use heavier weights, so, like, if in the beginner workout we're using foun- five-pound weights, you pick up your 10s, your 12s, your 15s, and do that same workout but at that slower pace. You're gonna love it.

We have a series of workouts called Slow and Strong, and those workouts are very slow, but we're using, like, 18 and 20-pound dumbbells in that workout. But go ahead and pick up something lighter and do that same workout. You're going to like it. low impact. If you have a bad knee, go low impact.

Whenever we're doing lunges, lunges tend to be harder on knees than squats. She did say a little arthritis. Little arthritis. So- Okay. Well, then arthritis loves movement.

You gotta get- Yeah that synovial fluid moving. Something else, creatine. So I started taking creatine in August. I honestly didn't notice major change for months, but then I did notice my knees. That was something.

My knees were kind of bugging me just a little bit. Like, I'm talking a little bit. Not enough not to lunge. Mm-hmm. But when I would lunge holding, like, 18, 20-pound weights, I'd be like, "Mm." My knees just twinge a little bit.

All of a sudden, my knees stopped bothering me, when I was doing weighted lunges, and I was like, "Wow." Now, maybe that was because I was slowly but surely, you know, staying consistent with the heavier weights. Maybe it was the creatine. I also noticed my muscle tone being a little bit better, so perhaps something like that. It's the most studied supplement, um- Out there out there. Yep.

It's safe. It's effective. It's good for cognitive health, so, we have li- by the way, if you wanna know links to walking pads, the rebounders, the creatine , whatever it might be, we got you covered. Yes. we- Sam can throw links into the, chat any time- Yes you need something.

But I would say, you know, just go slow and don't overtax it. and if your arthritis is severe, then you do need to talk to your- Talk to your doctor, yeah doctor because you don't wanna create too much inflammation where it can't come down. Right. another member with, knees hurting after anything on all fours, including pushups, which she can't do on her toes yet. What are alternatives if you can't be on your knees for pushups?

Can you put a really nice thick pad underneath it? Like, can you put a big, thick pad? Can you quadruple a mat up? Can you put a pillow? Does that help you?

Usually padding helps people. Helps, yep. But if you physically can't be on your knees, then I would do your pushups on an incline. Incline, yep. So I would stay on your toes but take it up Counter might be too tall, but maybe to a chair.

Like, a chair or- A nice sturdy chair- Yeah or a coffee table- Yeah height. Yep. Yeah, and try it that way. And then you can progressively work your way down. Like, the, the first step of a stair, like, that's gonna make it harder, but obviously you're not on your- Right, like, you could progress down your stairs- Yep, to make it harder if you don't wanna put your knees on the ground.

Yes, absolutely. I have some grip issues and working, like, grip issues when working strength training. What are your favorite weights if you have grip and weight- wrist issues? Well, the thicker the, neck of it- Yeah it's gonna be harder to grip, so the smaller the neck, it's gonna be a little more comfortable to grip. So a lot of the times the, the metal weights with the, rubber on the end, those are the thinner weights.

Those are good, yeah. The neoprene-covered weights, they get thicker in the neck as you go up in weight. So I would probably go with the silver weights. I, yeah, I would agree with you on that. Yeah.

and then I think a lot of times, too, when you're doing dumbbell training, we had someone ask us about this the other day, like, should I be using my wrist? No. Most of the time, no, it should be a neutral grip unless, like, somebody's telling you to do something. But, like, you really have to watch that when you're strength training is neutral grip when you're doing that. Yeah, so when you're doing bicep curls, when you're lifting up overhead, when you're doing anything, you wanna keep that neutral wrist.

Mm-hmm. When you're down, of course, you have to bend your wrist when you're in a plank of some sort, unless you go on weights and you do the neutral wrist. Which is Yeah. But you have to really strength train those wrists. And I even, when I did a lot of personal training back in the day and I had women who had very weak wrists, I had them wearing braces for a while.

You know those little You can buy them, like, at- Yep Amazon, Walgreens, where they just have a little bit of, like, a support system in them so that they mentally were more aware of what's going on with my wrist. Really kept you from doing this in a bicep curl. So that was a really good, you know, help. Absolutely. do you ever wear a weighted vest with your walking workouts?

And I'm thinking they're asking on Get Healthy UTV, but you can also talk about- Yeah when you do wear it. I do wear it outdoors and hiking. We've never worn them in our Get Healthy UTV. We really could. We could.

Okay, is that our next working workout? It might be. All right. See, you guys are the best. You come up with the ideas.

Like, we could for sure do that. The only thing The only reason I don't love it is I don't jump with it on. No. So, like, I would avoid jumping jacks or popping up, like, in a, in a st- you know how sometimes when we do high knees, we kind of bounce a little bit? Yep, yep.

I would avoid the jumping only because the weight's coming down on your shoulders, and that might be a little much. Because it's not, like, skin-tight to your body. It can move a little bit. Right. So we'd have to create a workout where we, removed that impact, which, I mean, it is a low impact workout, so, I mean, we could do it.

Yeah, absolutely. That could be really fun. That could be fun. All right. Put it on the list, Sam.

I will. There's a couple of other ones that people are asking for. somebody asked for my walking and, course.... a workout with the light weights Yeah, that's a real- That's the one you did all standing? Yes, all standing.

Yes. We don't ever go to the floor, 'cause it's just we're walking and we're doing some light weights, so. Yeah, and we try to keep our feet moving- Yeah during the walking workouts just so you guys register a few more steps. It's just kind of fun. I will say, though, like, that one, like, I remember sweating way more.

And I had another trainer with me, and she's like, "This isn't gonna be a hard workout," and I was like, "Just you wait." and you do definitely get very sweaty from those. People are so surprised- Yeah. by the indoor walking workouts. And by the way, everybody, those are our most viewed workouts on the website. Yes, they are.

They are. Yeah, so. All right, so we'll add that to the list. is cycling good for you? Sure.

I mean- it gets your heart rate up, it's low impact to the joints. It's, you know, it You have to Everybody's different. Like, the forward flexion on a bike, depending on the type of bike you have, can be 'Cause that's an isometric hold on your low back. Mm-hmm. So you have to keep your abdominals tight.

And so, like, I have one of those bikes, what do you call them? like, an upright bike. It's like a townie, or they call it just a- The- a regular bike just, I was like, "A regular bike." Looks like The Wizard of Oz, you know? I'm sitting up. And I love my outdoor bike.

I just sit up nice and tall, and I ride. I've got a nice big seat. That's so awesome. That's comfortable. That's comfortable.

And I do have an electric bike, and people go, "Chris, you have an electric bike?" Like, "You know, you don't seem like the type of person." I'm like, "I freaking love it." So I just add the res- assistance when I'm riding with my husband and he decides to bolt in front of me. Well, I was gonna say, you go with your husband- So- who is an avid cycler. Well, yeah, but he's just You know, his legs are stronger, so then I'll put on my thing. Or- Or if we're going up a hill and I don't feel like dealing with it. You know, s- 'cause sometimes the w- like, riding a bike for us is like leisure.

We're having fun. Yeah. Yeah. It's not my workout, it's my fun time. So I love a little assistance if I need it, but otherwise you can just turn the battery off, and I just love it.

So, but y- so it depends on your bike, but cycling is great exercise. We have a Peloton, so you know, we can indoor bike. And when you had your hurt knee, did you do a lot of Pelotoning? yes, with my foot. Yeah.

Yeah, your foot. Yeah. So, yeah. I'm sorry, 'cause you didn't wanna push the weight on it. No, I was non-weightbearing for six weeks, so coming back, d- to get my cardio back, it was, it was totally fine, I think.

at about four weeks they told me I could cycle, so I was like, "You betcha. I'm gonna get my legs moving," and- You betcha you know, it's low impact on, on the joints, so it's definitely a great alternative if you have anything else going on. Yeah. Perfect. okay.

Someone just bought a walking pad, but it seemed very short for her long stride, so she sent it back. Do you know of one with a bigger footprint? Did you get the one that we advertise? The, the Yurevo? Did she get that one?

We'll see if she's still watching. This was recently asked, so hopefully she's still watching- Okay and we can see. because you just have to look at the measurements, and on Amazon, you know, we can happily shop for you. We, we can dig deep into the- Mm-hmm archives. But you can put some parameters in there, like longer, you know, ch- track, tread, so that you can see tread belts.

So that you could see 'Cause there are some that are maybe a little longer. Yep. But remember, a walking pad is not made for power walking. Yeah. It is made for just getting your indoor steps at a leisure pace.

So I never go above three miles per hour, or you might just fly off the back of it. Especially since, well, when I'm working on my computer, I go slow anyway. Like, one and a half, two, just so I can, you know, type or read or whatever. And then if I'm watching TV, I never go over three, because it's just a smaller sized thing, and there's no handrails. Right.

So, like, if you- So, like, if you're You could lose your balance and go flying off the side. So you know, it depends on how you're thinking you should use it, too. She said it was a different one, so I'll drop the, link for you. Drop the Yurevo one. My husband is 6'1", and he goes on it, slowly.

He keeps it slow so he doesn't, you know, fly off it, and it works for him. And I would say I've noticed, 'cause I have one, too. I don't have I have the original one- You have the other one that you had found the, the Curser. Yeah. It's a different brand.

I have to watch where I, like, how far- Step I put it underneath my desk. Like, I might have to shove it a little bit further because I also have, like, a thing on my desk that I hit. I'm like, "Oh, I gotta move it a little bit." So just kind of pay attention to, like, where you're actually walking, and if it is, if you're doing it while on a desk, like, you might have to shove it back further. Yeah. And it's not a treadmill.

It's not an incline. It's not like something crazy. But it's a tool that can just help you move a little bit more indoors. So like I was saying in the very beginning of this hour, set yourself up for success. Like, do things that make your life easier and your movement easier.

And so, like a walking pad, to me, like I said, I wanna be on my first floor. I don't wanna work in my basement. So I like that I can just roll it around. I can roll it into my kitchen and work at my counter and be walking. Then I can roll it into my family room, watch the big screen TV, and watch a show.

I'm talking in the dead of winter when, you know, you're just, like, bored out of your mind- Yeah, you're like, "I can't sit any longer." and you just need a diversion. Yeah. Yeah. Yeah. So that's what I love about walking pads.

I think for 100 And they're like 170 bucks. Yeah. They're worth every penny. A good treadmill is anywhere between, like, 1,500 on the very low end- Yeah up to 5,000. Yeah.

Yeah. Yeah. going back to the pelvic floor topic, we have a member saying that she is in pelvic floor therapy for hypertonic pelvic floor. She's stopped lifting weights and doing squats, but now she feels weak. How can I cautiously rebuild the strength?

I So you're in therapy. Have they suggested that you start Pilates? I mean, I would think that they would- Yeah suggest you start Pilates. I mean, taking a Pilates course. I wonder if your health insurance, your FSA or HSA, would pay for it.

Mm-hmm. or if you could charge it to that card, because wow. I mean, that's what's gonna teach you how to use those muscles in every position and be aware of your core. Pilates training changed everything for me. I was having so much low back pain.

Mm-hmm. And I really think that once I was very well aware to squeeze my glutes. I think I was only half using my glutes in squats- in my younger years. So once I really started squeezing my glutes and tightening my core and learning how to do my squats with better form, everything changed. Absolutely.

But I would, I would take a- Pilates course. And like, ah, even one-on-one Pilates with a Pilates- Yeah trainer. I see in a lot of physical therapy, ah, places. Yeah. They have a reformer in there.

Mm-hmm. They have a Pilates reformer in there. Yeah. And they're teaching people like, moves on the reformer. And I'm like, okay, that tells you.

It's, you know, it was born out of the PT world. Well, and Pilates isn't always just crunches, right? No, no, no. 'Cause like, I think people- It's moving all the- think about it as like it's you're only working on your core, but Pilates is connecting, you know, your breath- All your limbs, everything to squats, to all of those things, so. And joints.

Yes. Joints, joints, joints. Yeah. and do you recommend taking creatine before or after your workout? And does it really matter?

There's a lot of science that says it does not matter. Take it whenever you want. I am most regular, I like to take the creatine gummies. I just don't need another powder in my life. And so in the morning, I make I'm shaking up my AG1 and my collagen.

I'm making my coffee. I grab my little gummies. Take my gummies, and I never forget. If I were gonna like, try to take it after my workout, I'd forget every day. I was gonna say, you might forget because after your workout, you are like, work mode, ready to go.

Yeah. I think everybody. You know, you forget- Yeah things, so. Yep. Be ready for- Like, when someone says, "Take this with lunch," good God, I'll never remember.

what are some good Get H- Get Healthy UTB workouts for someone who's not very flexible? well, you know, flexibility, first of all, can get better with time. I'm not super flexible either, but I try to work on it. A- all of the workouts. I mean, you don't have to be super flexible to do a mobility workout or a yoga workout.

Like, just do them. Do the best that you can. Yeah. We show modif- modifications in like, almo- almost everything, and we also try to verbally cue you. Own the workout.

You do you. This is your workout. This is your body. Like, there's no, no shame in the modify game. No ego amigo.

Like, do your thing. Start where you are, and earn it. And just keep going, and your flexibility will improve. but I, I don't look at that as a hindrance for any of our workouts, really. No.

And I think, I mean, any of our stretching, like I lead a lot of them because I was a dancer, but also knowing that like, you don't ever have to look like the instructor, and we talk a lot about that in every single workout. You don't need to be moving Like, you don't need to You know, if we're doing something with the hips, and you're like, "How can she do that?" Like, everyone's body is different, so it is good to have like, different people backing us up because me versus Chris's flexibility is like, very different, but knowing and owning where your body is at is totally where you just have to like, stay mentally- Yeah in it. And like, I can notice when I do a workout with Sam, I can always tell, oh, look at how good she moves. Like, she has bigger range of motion than I do. That's okay.

I mean, she's a dancer. Show her. Yeah. You have to own it. You have to just own it and be like, do the best you can.

Do the best, forget the rest. And then you get in a workout, and she's cranking out 20-pound weights over her head, and I'm like, my shoulders are done at 10 pounds. So it's like, just be, be where you need to be in that moment- Yeah and it's okay. is there any research suggesting daily whey protein powder and almond milk can increase A1c? I don't know that.

I was like, I- I could not tell you that. Never heard that combo being a problem with your A1c, but I would not know that. I mean, almond nut milk, I don't know. I don't know. Yeah.

I was like, we are That is- That's outside my scope over our scope. with AG1, do you need to take a vitamin D supplement? Yes. There isn't vitamin D in AG1. AG1 does not have vitamin D or omega-3s.

They have a lot of information on the website why. Those are fat-soluble vi- vitamins. they just didn't stabilize howe- in the powder. They have a whole explanation about it. But so I take a vitamin D and an omega-3.

so I make my AG1 every morning. Put it in. I put a scoop of collagen in, too. That's the best time for me to do my collagen powder. Mm-hmm.

I shake it up. I drink it, and I take my vitamin D, my omega, and my creatine. That's my morning routine. I never forget. I never mess it up.

and I love AG1 because I love the consistency of my multivitamin, my probiotic, my super foods, my sup- greens. It is a little pricey, but if you added up all the vitamins that are actually in AG1 and the probiotics, it's no more money, if not less money. Yes, then. and so my husband takes it, too. My kids take it.

Like, I love it. And they came out with more flavors. They did. And when they first came out with the other flavors, I was like, blegh, I don't like them. Like, I just like the true original.

And they had citrus and berry and tropical. Mm-hmm. And then they sent me some citrus, and I was like, all right, I'll try it. I was just telling Sam like, two days ago- Yep I'm like, I'm kind of addict- addicted to the citrus. She might not go back.

I love the citrus. It is so refreshing. Um- I think it's worth trying different flavors because I think greens powders in general is like, hit or miss for people, so definitely. Yeah. The original has like, a vanilla-y flavor to me.

And, so the citrus is kind of like maybe a little bit like Tang. Maybe a Yeah, yeah. Do you guys remember Tang? Yep. That's childhood.

That is childhood. Okay, we're running out of time, you guys. One more time, let's put the Summer Fit Challenge up, because we'd love for you guys to join us. It's April 6th. It goes for 28 days.

Like, this is the perfect time for you to start doing that strength training- Mm-hmm so that by June, you're like, "Okay, I'm doing it. I'm in the habit." Feeling good. We have found out time and time again, and I just know this from being in this industry for 40 years, people like a plan. Yep. People love a plan.

They want, "Tell me what to do. I don't wanna search through your 1,200 workouts. Tell me what to do." So Sam and I work really hard to make calendar after calendar after calendar. Someone asked me the other day, "How do you know what each calendar is about?" Look at the name of it. The name kind of gives it away.

Yeah. And then click on it, and there's a little description- Yes that says, "This calendar is about walking and weights. This calendar is about, you know, heavy duty strength training. This calendar is about high impact cardio along with your weights." Like, we tell you what's going This, this calendar is all 30-minute workouts. YepYep we tell you what's going on.

So check them all out, but join that Summer Fit Challenge, you guys. This is gonna be fun. for those of you who have joined and you've seen So we have a private Facebook group- Yep that's super active. Mm-hmm. We love you guys.

we are testing out an app called Circle. It's a community app where companies, all different companies, Get Healthy UTB, any other company, could come in and hold space in there, if you will- Mm-hmm and create a community. So we wanted to try that out because what it does is it interfaces with our website. So if you're on the Get Healthy UTV website, you could just log into the community interface and say, "Oh, I just did this workout." Workout, yeah. "And this is how the challenge is going." So we're trying that app.

It's just a trial. So when you join the, the challenge, you might see something about Circle App. Join it. Let's just see if we can get con- some conversation going. We'll see how it goes.

Yeah, we'll see how it goes. Yeah. It's the first time that we're testing it, so. Yeah. So I hope some of you joined during I hope we motivated you.

You did. There were a lot of questions that were rolling through. We hit most of them. There's a couple more rolling in right now, but we are- We've run out of time out of time. So, we do this every month, but we're not gonna see Sammy for a couple months.

You will not. We wish you well on the baby. Thank you. Thank you. We'll keep everybody informed that she had a nice healthy baby and all is going well.

And we're gonna give Sam a break. I'm gonna try not to bug her. I'm, I'm here to, you know, I'm gonna need the human interaction. Yeah. So.

We'll chitchat. Yes. But I will be here, and I'm gonna do my best to bring a couple trainers in so that you guys can ask questions too, 'cause, you know, sometimes I know you guys say, "I'd like to know more about your personal life," which, you know, I'm not gonna share everything- but I'm always happy to share things about myself. Yeah. And I know the trainers, other trainers are too.

Yeah. So, you know, just pay attention. See that that's gonna be up on the- It's the perfect timing on the schedule while, Sam is enjoying her little cute newborn. You're gonna have to figure out who's gonna moderate, though. Oh, me.

It's gonna be me. It's gonna be you. I'm gonna be doing a I'm gonna become Sam, and it's gonna kill me for a couple months. And then she's gonna take a couple months off when I come back. It'll prove how much I do appreciate Sam.

Yeah. I'll, I'll be lost without him. I will be back, though, so. okay. Well, thanks you guys.

Have a great one. Thanks to all of our members. Thanks to all of you who listened. We'll see you next month