Latest / Fit for Hiking / Ep. 77 Staying Healthy + Active in the 2nd Trimester

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Ep. 77 Staying Healthy + Active in the 2nd Trimester · Fit for Hiking

• Hi, my name is Brady and I'm a longtime fitness professional and Midwest girl turned mountain living hiking addict. And combining my knowledge of fitness and passion for hiking, I've helped hundreds of women get lean and strong for the trails. Think of this as your one stop shop for both education and inspiration on all things female wellness, trail talk and adventure. Hiking, female metabolism, motherhood, nutrition, travel and fitness are all topics you'll hear discussed here. If you are outdoorsy and active, looking to level up your health, unlock your potential, and become inspired to live your most vibrant life, you're in the right place. You're listening to the fit for hiking podcast. Hello everybody, and welcome back to another episode of the fit for Hiking podcast. This is your host, Brady. It is so great to have you on the show today. Um, we are going to be talking about all things second trimester. So if you follow along with me on Instagram, um, or you've been listening to the show for a while, then you know that I am pregnant with my second kiddo right now, and I'm in deep into my second trimester at this point, and it's really been a crazy couple of months between, you know, first trimester trying to hide the bump before announcing. Pushing through the numerous lovely first trimester symptoms and now kind of getting to the other side of those and and getting into the second trimester where you tend to just kind of be in your sweet spot. So if you've been pregnant before, hopefully you experience that second trimester bliss where you're kind of over the first trimester symptoms, but you're not super large yet, you don't feel uncomfortably big, you're not having the heartburn and all of those symptoms that come with like late pregnancy. So second trimester just tends to kind of be this breath of fresh air where you're like, oh my gosh, I don't feel like this pregnancy is is completely controlling my life anymore. I can kind of do the things I used to do and I feel pretty good again. Um, so I wanted to share kind of my experience as I go through the second pregnancy on the, on the podcast. So I did an episode all about first trimester, how to stay healthy, my own personal experience, and kind of tips for navigating that. And now I am halfway through my pregnancy. I'm currently at 20 weeks. Um, so I thought I would do an episode on the second trimester. Kind of the changes that I've experienced, health tips for the second trimester, and just my personal takeaways from this pregnancy so far. Um, so let's get into it. My personal experience in the second trimester has been a couple things. One, my energy has definitely increased. So if you are on the cusp of the second trimester, just know it does get better. I feel like when I was in the first trimester with both of my kids, I really felt like they would never end. Like, I just remember feeling so discouraged by how sick and exhausted I felt for so long, and it felt like I was never going to come out of that fog. But it really does get better. And for me, that happens around 14, 15 weeks. Um, I noticed, um, big time increase in energy. My nausea went away around 15 weeks this time. So if you are getting closer to the second trimester, hang in there. For most people, it does tend to get a little bit better. Um, so no more nausea. That has been amazing. That's also helped with my food aversions. So I'm able to eat a lot more of like what I would normally eat pre-pregnancy. First trimester I felt like was just survival mode where I was literally eating just like carbs and cheese and butter, like things that were comfort food. Um, just trying to get calories in because I was struggling to have an appetite with food versions and the sickness. Um, so now I find myself much more. So back to my normal. Daily eating and I can have coffee again. It sounds good to me. So there's just a lot of positives as you head into the second trimester. I also feel like I'm able to push it a little bit more in my workouts because I am feeling better overall. So on my consistency has been better with my workouts. However, I do notice I get winded more easily now. Um, as the the baby is growing, everything's kind of getting a little cramped in there, which makes it harder to get good deep breaths. And especially, you know, I'm working out at 8000ft typically. And so oxygen is already not in abundance. So I noticed myself getting winded during things that even, you know, 3 or 4 weeks ago I was feeling fine doing. Um, so that's very normal. You'll start to notice that more in your second trimester as your bump grows. Um, I also have noticed that as my stomach is growing, I feel like most people kind of pop around the second trimester. So, um, depending on how many kids you've had and things like that, usually kind of between 15 to 20 weeks, you'll see a noticeable stomach. And I've noticed that in both my pregnancies, now that I'm at 20 weeks, there is really no hiding this bump anymore. Um, it's definitely popped big time. And because of that, you know, different weight distribution in my midsection. I do have to be more careful with when I bend over, twisting abruptly things that could potentially bother my back. Um, I've noticed I've had some, like, twinges in my back when I've just, like, bent over quickly because I'm not activating my core in the same way that I normally would, bending over and doing those activities when I don't have a belly. Right. So, um, that's something that you have to kind of be careful for in the second trimester is just starting to become more aware of how your body is changing with this growing bump, and that you can't necessarily do all the exact same things at the same rate that you did before. Um, I'm also feeling the baby moving a lot, so that's a big difference between first and second pregnancy. At least for me, my first pregnancy, I didn't feel the baby kicking until about 20 weeks. With this one, I started feeling like the little popping hiccups sensations around like 1314 weeks and I'm feeling full on like roundhouse kicks by 20 weeks. Um. I'm also starting to feel Braxton Hicks contractions now that I really have like that familiarity. I know what they feel like from last time I'm noticing them. They're subtle, but I'm. But I am noticing them this time. Um, as early as like 19 weeks. I started feeling these. All right, so let's get into health tips for the second trimester. Um, because things are different. You know, you might be feeling like a totally new person as you enter the second trimester. So here are some things that you can do to really optimize your health during this time. Number one is to really take advantage of the added energy and get out for some daily walks, or reinstate exercise routine. If that's something that you struggled to do during the first trimester. So if you were just kind of like couch ridden, really sick, weren't feeling up to hitting the gym, I would definitely recommend trying to reevaluate that in the second trimester, because this is typically when you will feel your best during the whole pregnancy. So as long as you don't have any, you know, contraindications from doctors saying that you cannot exercise, um, safely, then I would definitely try to kind of get back into some sort of movement at least a couple times a week. Um, you also may need to start altering some aspects of your workouts. So as you get deeper into the second trimester, more rest periods, less weights used potentially. If you're someone who lifts really heavy weights typically in your workouts and being careful about lying on your back for extended periods of time later into the second trimester. So, you know, there's a lot of different opinions about when you have to stop lying on your back. Um, and, and ultimately, you know, it's typically around the end of the second trimester that you have to be careful about doing that. Um, and so, you know, for just a few minutes of a workout, probably not going to be a big deal, but just not something where you're going to want to be laying on your back for long, extended amounts of time. The further into the second trimester you get. Um, also, you want to be more mindful of the core exercises that you're doing. So if you're still working out your core, you're going to want to start avoiding things like crunches, sit ups, anything that puts too much pressure on your belly. So going from laying completely flat on your back to sitting up entirely is just not healthy for your bump. Really, at that point, you want to start kind of rolling to the side and then getting up. In that way. If you're getting up from the floor doing like a different type of floor exercise. So there are still plenty of ways that you can support and exercise your core safely. But you will want to start really evaluating, okay, what can I do? What feels good? Like push ups, for instance, I don't like to do after the second trimester starts when I'm pregnant because I find that it's so much pressure. I'm trying to brace my core big time as I'm going up and down in a push up, and it doesn't feel good on my belly. Other people I know do push ups their whole pregnancy and feel great. So some of this is going to be personal and what feels good to you. And if it gives you any sort of nervousness, if you're feeling anxious about a certain exercise, just don't do it. It's not worth feeling like maybe you're putting yourself at risk or your baby at risk, right? So listen to your body. Make sure you do proper research. Or if you're working with a trainer that they know how to modify and talk to your doctor about what also is considered safe for you based on what you have going on in your pregnancy. Um, number three is that running and cardio type of workouts may start to feel a little bit harder just due to, um, some back sensitivity or pelvic floor feeling heavier depending on the intensity. Right? So if you're doing something like an elliptical or a bike ride or something where you're not putting a ton of like weight into things, you're not pounding excessively against pavement, or it's not very jarring on your body, then you can still absolutely keep up with those forms of cardio, and you might not even notice any discomfort. However, doing tons of jumping, type of moves, or intense fast running or sprinting, those types of exercises definitely are going to start to take their toll on your body, especially if you tend to carry low. I have carried very low for both my pregnancies, like insanely low to the point where it created a lot of complications with my last pregnancy. You can't really control how low you carry. It's just kind of a genetic thing. Um, so if you carry lower, you might notice just more pressure on your pelvic floor or your bladder and all of that. And it does get harder with intense exercise the the larger that you get further into your pregnancy. Um, so you might want to just start looking for more moderate forms of cardio that you can do that are low impact, low intensity. Number four is to continue using exercise as an opportunity to maintain muscle. This is not your time to exercise to burn calories, right? We're not trying to burn calories right now. This is your time to think about where do I want to be in a year? And muscle maintenance is going to be a really big part of feeling good postpartum in the activities that you're doing and your body composition and your confidence and your strength and your pelvic floor. So this is a great time to think futuristic because you're not working on your aesthetic right now. You're not trying to slim down or have a six pack. You're thinking about your health. You're thinking about your baby's health and and where you want to be in a year. You're investing in yourself postpartum. Essentially, I cannot recommend continuing to do weightlifting enough, as long as you're doing it in a safe manner and moderating your weights based on where you're at, strength wise and kind of how you came into your pregnancy. You know, if you came into your pregnancy and you haven't with to lifted weights and years or ever, then I would definitely say weight bearing activity will be different for you than someone who was doing tons of barbell and and dumbbell lifting prior to pregnancy, right? So you might be doing more so bodyweight stuff or band work or TRX things that are more gentle and you can not put a ton of weight into it, but it's still going to be good weight bearing activity for you. Um, versus someone who has been doing a ton of gym work with heavier weights, they can kind of keep that stuff up a little bit longer, more safely, because their bodies used to it. They already have a certain level of strength and muscle mass. So pregnant women who are not high risk or on bedrest really should aim for about 150 minutes of moderate intensity activity every week of pregnancy. So please don't buy into the fear mongering that kind of goes on on the internet of oh, you shouldn't lift more than £10, or you shouldn't do anything that gets your heart rate up, or you just need to rest. It's good for your body, for your brain, and for your baby's development to exercise while pregnant. Okay, as long as it's deemed safe to you by your doctor. Okay. Number five if aversions have eased up, really try to start incorporating some veggies and proteins. More nutrient dense foods. Again, um, this is a big thing for me. In both my pregnancies, I struggled so much with eating healthy, healthy food in the first trimester because I just felt so sick. I want to comfort food only, so I've had to really be mindful in the second trimester to say, okay, I feel better. I don't feel sick all the time. It's time to start eating like a normal adult again instead of eating like my toddler, right? So start paying attention to your nutrient intake. How many times a day are you eating veggies? Are you getting a portion of protein at most meals? You'll still need to eat sufficient carbs, and you might find you still need to eat like every three hours or so, but strive for some more nutrient dense options now that your first trimester is over and hopefully you're feeling a little bit more normal. And number six is to ensure you're hydrating enough to prevent. Cramping or Braxton Hicks contractions, so you're more likely to have excessive discomfort cramping Braxton Hicks early on and throughout if you are dehydrated. And that was the thing I didn't know in my first pregnancy. And I started having lots of contractions really early, and a lot of that was because I was doing a lot of activity going out for long hot hikes and the heat and things like that, and I wasn't hydrating enough. I thought I was and I wasn't. So just make sure that you are drinking more of fluids than normal and even including some electrolytes if you're a highly active person in your pregnancies. Um, okay. Number seven is to, um, try to get some certain foods in your second trimester. And according to pregnancy dietitians, these are some of the best foods that you can be eating in your second trimester. So things like milk, artichokes, nuts, kiwis, berries, and salmon are going to provide some of the nutrients that are going to help you to thrive and and support your baby's growth during the second trimester. Number eight is to continue listening to your body. Stay in tune with your body. There will be some days where you just feel so deeply tired and don't have the capacity to do a whole lot of anything. And then on the flip side, there's going to be days when you're like, just go and go and going, you feel like you don't need that extra rest, you feel great, you feel your normal energy, and that's awesome. So just know that it's going to fluctuate. While the first trimester is known for like the time where you're the most fatigued, you know, and then again, towards the very end of pregnancy, there's still days in your second trimester where you're going to have lower energy, especially if you push yourself really hard, maybe the days before that. So it's okay if you still need some naps, if you still need to have days where you don't do a whole lot of anything and you let your body rest, getting an extra sleep when you need, um, get in the habit of also just walking if exercise feels like too much that day. You know, I totally respect women who are like, I am so dialed in with my habits I don't miss my workouts. If I say I'm going to do it, I do it. But I would say that pregnancy is a time when you do need to. um, not rely on discipline quite as much. And also listen to your body. Yes. Stay disciplined. Keep up your healthy habits as much as normal. But don't just bulldoze over how you're feeling that day for the sake of discipline, because that's what you've always done. This is a very rare time in your life, and more than ever, you're not in control of your body. You're just not. I've had to learn that the hard way. Both pregnancies, where normally I just push through and I stick with my routine no matter what, and my body's been like, nope, this is not happening. And that's been hard for me as as a dedicated fitness girlie. Right? But it's it's not doing your body any favors to try to just push through when you feel deeply exhausted. So try to stay in tune with your body as much as you can. And our final tip here for health in the second trimester is if you struggle to eat during the first trimester, use the second trimester as an opportunity to focus on some weight gain. If you're not gaining weight as needed, you know, if you're like, hardly gaining anything or your doctor is. Saying, okay, you really need to add some pounds. Um, then I recommend just start keeping track of intake so you know how much you need to be adding. You know, if you are tracking and you're only getting 1516 hundred calories, chances are you're not going to be able to gain weight with those calories, because that's for a lot of women, a deficit amount. Right? So trying to understand where are your typical maintenance calories for the average woman? Maintenance calories are anywhere between 1800 for someone kind of small, um, all the way to like 2500 if you have high muscle mass and are very active or just like a taller stature. Okay, so you're probably somewhere in that range. And during pregnancy, especially into the second third trimester, you need to be eating a couple extra hundred calories, um, a day. And that should help you gain the weight that you need. Um, so kind of having that frame of reference of where am I actually at right now is really important. And I actually had to do this myself. Um, because I have been struggling to gain weight. I was very sick in my first trimester. I didn't gain hardly anything. And so I, um, took an opportunity to track for a few days just to see, okay, what am I actually eating? Because I feel like I'm eating a lot, but really, I was just kind of eating unhealthy things. Every, you know, a few hours, but not big quantities. So where I felt like, well, I'm eating so often and I'm eating these calorie dense things because that's all that sounds good in my first trimester. At the end of the day, I was still eating 15 1600 calories, which just is nowhere near enough to gain weight. So that really kind of like lit a fire under my booty to say, okay, I need to I need to be more intentional. I need to start planning. I need to start adding calories where I can and eat bigger portions. Um, and and now I know where my starting point is. So it can be really helpful to have that awareness around where you're at if you are needing to gain some weight. Um, the average woman should typically strive to gain anywhere between 25 to £35. Typically, professionals will say, you know, you can gain a little bit less if you're considered overweight to start, and you can gain a little bit more if you are considered underweight to start. Okay. But that's a pretty typical range that you should be shooting for. Of course, always refer to what your doctor is telling you because they're going to keep you updated on how you're doing. You know they're taking your weight every appointment, so they will tell you, you know, if they think you need to gain a little bit or if you're gaining at a healthy rate. All right. So now let's talk about some just general tips. Things that you can consider during the second trimester. Um, now is a great time to start thinking about things like pelvic floor physical therapy, or chiropractic work or birthing classes. All of these things can be beneficial. It kind of depends on what you find helpful. Um, chiropractic adjustments are supposedly helpful for kind of getting your body in the optimal position for birth. I did one with my last pregnancy and I just didn't like it. I felt, I don't know, I don't I don't love the chiropractor. I feel very like vulnerable, just getting cracked like that. But some people have like had great success with easy, fast labors because of their alignment due to chiropractic work. So if that's something that interests you, it could be something that you look into. Um, same thing with pelvic floor PT. This is something I did after my first child, after my daughter. Um, and that was really, really helpful for working on some pain and some tension that I was having in my pelvic floor after giving birth. But it's really helpful to start doing that stuff beforehand, and they can even advise you on how to properly push when you're giving birth, because I think oftentimes we think we know how to push properly, but really we don't know where to activate and squeeze to get the best possible push as well in labor. Um, so that could be beneficial. And then birthing classes, especially if this is your first. Now's the time to start like doing those and, um. And looking into to what classes you and your partner might find helpful. The next is to plan a babymoon during this trimester. This is probably when you're going to feel your best. Um, so I would recommend taking advantage of that. And if you're going to do some sort of like babymoon or fun little last hurrah trip, do it during the second trimester. You're also really not advised to do a whole lot of like big international trips or flying on on planes. Um, the later you get into your third trimester. So sometime around the end of second trimester is a great time to, to get your final travel fix in. Um, if that's something that you're wanting to do and the next one is to start taking care of things like organizing space for the baby home projects, things that are kind of looming over you that you know you need to get done before the baby comes. This is a good time to do those things because you have your best energy and you're not uncomfortably large yet. So getting serious about about those types of projects now instead of waiting until you're just kind of waddling around and you have a big old belly. One of the big projects I would like to do is to go through all of our newborn stuff from our first kiddo, um, that's somewhere in the garage and not organize at all and kind of sift through that, reorganize, figure out what to do with all the original baby clothes, closed, depending on the gender, which we're actually going to find out tonight, which I'm very excited about. So I'll keep you guys posted on that. But we need to organize all of that stuff. And I know I'm not going to want to be pulling out bands, going through the garage, all of that stuff late into my third trimester. Like, I'm just not going to want to do that. So now's a good time to do that. And you also might want to get serious about figuring out logistics with childcare, postpartum and or your maternity leave. This was something I really neglected doing with my daughter because I work for myself, so I kind of just naively assumed that I'd be able to figure it out. I was also doing a lot of contract work, um, doing a separate marketing job. At the time. I had a lot that I was balancing, but I thought, oh, I work from home. Like I have a flexible schedule. I'll be able to balance everything. And I didn't take any time off you guys. It was insane. And I learned very quickly that that was a horrible idea. I got humbled by the newborn phase, I was exhausted, I wasn't able to put any energy into my work, and I really felt like my breastfeeding journey was affected by that. Um, so I definitely would say go into it with a plan, because if you just go into it trying to wing it, it's going to make your postpartum experience potentially a lot more stressful. All right. Now I want to share my own personal takeaways from this pregnancy. So just some things that I've. Kind of had to relearn or learn for the first time. You know, every pregnancy is different. So I wanted to share kind of what I've been really reflecting on so far in this journey now that I'm halfway through. Um, so one of the things is that when I push myself too hard to keep up with my normal standards of energy, productivity, physical activity, I feel it the next day and my body really forces me to slow down. Um, which leads me into another one, which is not every season of life is meant to be your most productive or creative. You know, it's it's not realistic to expect that of yourself during every single season of life. We are very cyclical. We are seasonal creatures and especially as women, we are on a cycle every single month, and we have pregnancies and we have postpartum, and we cannot expect the same caliber of productivity and perfection from ourselves all year round, every single day of every single month, no matter if we're pregnant or postpartum or dealing with a lot of different hormonal shifts. It's just not realistic. Um, and the more grace you can give yourself to to understand that and really let that sink in, the more you can enjoy these seasons of having to slow down. Because if you're trying to keep up with your normal standard of productivity and all of that, you're going to feel let down by yourself. You're going to feel disappointed. You're going to feel like you suck. And I've totally done this to myself before, and it's something I've struggled with. Um, you know, during the really hard phases of pregnancy because I don't like when my body forces me to slow down. I don't want to have to slow down, but it also is not beneficial for me to try to push as hard as I can throughout the whole pregnancy or postpartum. Um, it really takes away from the enjoyment and just being in the moment and and being present. So trying to keep in mind that this is not your season to progress the most in your career. And, you know, your, your business might take a bit of a backseat. Your fitness and health pursuits are going to look different. You know, you're not going to be able to crush it in every single category because you are focusing on something totally new and something totally different. That's taking a lot of your energy and focus, and that's okay. It's very important to focus on growing your baby and staying healthy and taking care of yourself. Um, I also have noticed that I feel a lot less pressure this time, this pregnancy, to have everything, quote unquote, ready for when the baby comes. Um, I think when you're in your first pregnancy, you just feel like your nursery has to be Pinterest perfect. You have to have every little thing from every little shopping list that you've ever seen on social media. Um, you need to have all of these items and a thousand perfect outfits and all these name brand things, when in reality you're going to end up using maybe like ten of those products over and over and over again every single day. And the other ones you'll touch like once and then never again. And it's just funny because I think with your first pregnancy, you want to be able to control everything. You want everything to feel as ready and prepped as possible, um, when really you don't need to have all of these things so perfect. And putting that pressure on yourself is just exhausting. You know, you really don't even need to have a nursery ready because your baby's going to end up sleeping in a bassinet next to you or in your bed, like, for months. So give yourself the grace to know you don't need to have everything ready before the baby comes. You can still get some things taken care of afterward, and it's not going to affect the baby's quality of life at all. So take that pressure off. If you're feeling like you have to do ten home projects before your baby comes, I promise you, you can still do some of these things afterward and it's going to be okay. Take some of that pressure off. Um, and the final thing is just to really I've just learned over again with this pregnancy how important it is to support my own mental health during this time. I think sometimes moms can be considered just like the vessel for a healthy baby, and that's it. But like, we are also humans and we have a lot going on. We have our own like mental journey through pregnancy, accepting all the ways that like, our bodies are changing, that our lives are about to change, or that they already have changed all the sacrifices that we have to make. We're also experiencing a lot of massive hormone shifts, and things are changing in our brain chemistry as well as our bodies. Um, so supporting your own mental health during this time is huge. So figuring out the things that are going to continue to bring you joy during pregnancy that maybe don't even have anything to do with the pregnancy or the baby. So having a strong community of people, maybe it's just two really close friends that you chat with on a close to daily basis, even just on a text thread or on Instagram. But you can talk to them about the ups and downs of your experience and the things that are hard and the things that you're excited about. Um, or maybe it's like a moms group that you get plugged in with, or just having regular girls nights or things like that. Having community during this time is so important, and that will translate into your postpartum experience too. Um. Figuring out the things that still allow you to feel like yourself during pregnancy. Um, you know, I really hate that. It's like it almost feels like when you're pregnant that you can't do the things that you used to do before your identity shifts. You feel like you don't get maybe invited to do certain things anymore, or people look at you differently and that can be hard. You know, it's really hard to feel like you're this fragile person that doesn't even get considered for going on cool hikes anymore or or, you know, having a day in the mountains or doing XYZ when really you just want to still feel included and be able to at least sort of do the things that you that help you feel like you're happy. Most joyful self. Right? So trying to find ways that you can still do those things, even if it's a modified version, even if it doesn't look exactly the same, you don't have to just sit at home your entire pregnancy. Say yes to the mountain weekend. Even if you can't ski, or even if you can only ski. You know greens or blues when you used to do black diamonds, just still get out there and do the things that bring you joy as much as you can. Because sitting at home and isolating is not going to do your mental health any favors. Um, daily movement. This has been such a big one for me, whether it's a walk or a light at home workout or going to the gym going for a hike. Anything that helps you get some endorphins going, helps you feel strong, helps you still feel like your body is capable, and then just trying to slow down and enjoy this current season before the big change happens. You know, like things are going to shift significantly when you have a baby, whether it's your first, second, third or fourth, things are going to change again. So trying to, you know, get out for some date nights with your partner or enjoy time with the kid or kiddos that you currently have before another one comes into the picture. What are some things that you've been wanting to do with your loved ones that you maybe just haven't gotten to do that you've kind of been putting off that you could do now, you know, during this time to make some memories before a big change happens and it gets a little bit harder for a while to get out and about. Okay, well, we made it, you guys. That is my wrap up of the second trimester. I hope that this is relatable and encouraging to anybody who's going through this, um, season of life or is going to soon. Um, you know, pregnancy is just a crazy time and it can be very isolating. You can feel very alone. But when you know that you're not going through the struggles by yourself, I do think that that really, really helps. Um, it helps me, you know, when I can talk to other moms who know what I have experienced and can relate. Um, so I hope that this not only gives you some inspiration on how to still prioritize your own health, but also helps you feel less alone in some of those pregnancy struggles. Um, if you guys have questions on pregnancy or motherhood, please slide into our DMs with the fit underscore for hiking Instagram. Um, we'd love to chat with you there. I will definitely do one on the third trimester as well once we get there. Um, and if you have a guess on baby gender, you can also send us a DM and let us know what you think. Um, like I said, I'm finding out tonight, which I am very excited about. We waited 20 weeks. I'm very ready to know what we're working with here as far as the gender. So, um, let us know your thoughts. And on a fitness note, we are running a Black Friday deal for Mountain Metabolic Coaching that starts November 15th and goes until December 1st. We have ten spots available for this and it's by three months. Get one free, so you literally get $450 value for absolutely free just by signing up in one of the first ten spots. Four of the spots have already been claimed, so we have six left. If you are interested, you have to start with the application process. The application is listed in our show notes, so start there and we will get you on a call and we'll go from there. So you can snag one of those spots. If you've been on the fence about coaching profile and you want to take advantage of the deal. All right you guys, thank you so much for tuning in today, and I will chat with you in the next episode. Thanks for tuning in to this episode of the fit for hiking podcast. As always, I hope it leaves you feeling inspired and informed on how to take your health and adventure into your own hands. For more content like this, be sure to follow along with my daily posts at Ponytail Underscore. On a trail that's ponytail underscore on a trail. You can also stay up to date on my new episodes being released at Fit Underscore for hiking, and find more free resources at Pony Tail on a trail.com. Happy and healthy trails.