Latest / Fit Womens Weekly Podcast / Q & A: Leg Exercises When Your Upper Body Is Injured, Motivation When It's Cold, How To Purchase Kettlebells?

Transcript

Q & A: Leg Exercises When Your Upper Body Is Injured, Motivation When It's Cold, How To Purchase Kettlebells? · Fit Womens Weekly Podcast

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(Transcribed by TurboScribe.ai. Go Unlimited to remove this message.) What's up, guys?
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Welcome to a brand new episode of the
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Fit Women's Weekly Podcast.
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Yeah, we are in our final stretch of
0:07
the year.
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Less than two months are left.
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That is crazy to me.
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The cold has definitely been creeping in.
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I'm actually sitting here right now with my
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microwave plushie stuffed under my shirt to help
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get me warmed up after a good little
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run that I had outside, which we'll talk
0:22
about that in a little bit because somebody
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asked me how do you stay motivated when
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it is cold outside, and how do you
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prepare yourself for that kind of cold?
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Yeah, I almost actually burnt the house down.
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Not really, but we have little plushies, my
0:35
husband and I.
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And so, you know, you stick them in
0:37
the microwave, and it says don't stick it
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in the microwave for longer than 75 seconds.
0:41
And Dan made the comment that he does
0:43
his for like two minutes at a time.
0:45
And we have different plushies, so I was
0:47
like, okay, well, if he does his for
0:48
two minutes, I'll try mine.
0:49
Yeah, bad idea.
0:51
My plushie survived, but it smells like really,
0:55
really bad burnt popcorn up in here.
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So hopefully that smell goes away.
1:00
But at least my body is nice and
1:02
warm, and that plushie came out super freaking
1:05
toasted.
1:06
Now, before we jump into your questions, because
1:09
again, I am loving these little series, or
1:11
not these little series, this little series that
1:13
I'm doing of answering the questions that you
1:15
guys sent to me.
1:16
If you have a question that you would
1:17
like answered in a podcast, make sure to
1:20
get it to me.
1:20
You can either slide into my DMs, Kindle
1:22
Boil Fitness, or you can email me kindle
1:26
at fitwomensweekly.com.
1:28
And in case you guys didn't know, because
1:30
I know it's spelled kind of funny, Kindle
1:31
is spelled K-I-N-D-A-L.
1:34
All right, so there's a couple of things
1:36
that I want to cover real fast before
1:38
we really get into things, and that is
1:39
the first thing is Finish Fit.
1:42
And I would normally talk about this at
1:43
the end of the podcast, but I want
1:45
to make sure that you get the actual
1:47
invite.
1:48
I know that this time of year is
1:49
filled with so much stuff, right?
1:52
The chaos of the holidays, trying to make
1:54
it through, and what does that mean?
1:56
It means that our schedules get tossed, and
1:57
a lot of times we give up on
1:59
our fitness, we give up on our nutrition
2:01
a little bit, we even give up on
2:03
just normal other self-care things that we
2:05
do for ourselves with the idea of, oh,
2:07
I'll get back to it in January.
2:09
And then January rolls around, and you kind
2:11
of feel guilty about it, right?
2:12
You're like, oh, man, I feel like I've
2:14
lost fitness, or I feel bloated, and I
2:16
feel gross.
2:16
So you're having to first get back to
2:18
where you are right now before you can
2:20
make new goals or push forward.
2:23
And that sucks.
2:24
So what can you do instead?
2:27
That's exactly what Ignite 30 was created for.
2:31
Not only if you are always struggling to
2:33
stay consistent, there's the cycle of the on
2:35
again, off again.
2:36
But during certain busy times of the year,
2:39
like the holidays, when you're not sure if
2:42
you're going to be able to stay consistent,
2:43
or you already know things aren't going to
2:45
go the way that you want, you have
2:47
something like the Ignite 30 training plan.
2:49
And this is my program.
2:50
It is a one-time purchase that you
2:52
get to have for life.
2:53
So you can do the Ignite program any
2:54
time you want.
2:56
But getting started right now is absolutely the
2:58
best time because it literally lays out a
3:00
plan every single day.
3:01
It is one less thing that you have
3:03
to think about.
3:04
You got enough stuff on your plate right
3:05
now to have to worry about.
3:07
And you don't want to have to figure
3:08
out what workout should I do?
3:10
What should I be prioritizing with my nutrition
3:12
today?
3:13
What's one thing that I can set myself
3:15
up so that I can have a win
3:16
and feel good about myself during this time
3:18
of the year, when normally you might not,
3:21
right?
3:21
So with Ignite 30, you're going to have
3:23
your workouts.
3:24
Of course, every workout is filmed start to
3:26
finish.
3:27
You can work out with me if you
3:28
want.
3:28
Or the workouts also just laid out.
3:30
So if you just want to watch the
3:32
run through and write it down or use
3:34
the app and do it on your own,
3:36
that's fine too.
3:37
But there's also the busy woman's goal.
3:39
So on some days you'll have a 30
3:40
-minute workout, some days you'll have a 60
3:42
-minute workout.
3:43
Especially on the days where there's a 60
3:44
-minute workout laid out, you will always have
3:47
a busy woman's backup goal.
3:48
Meaning if life is too crazy that day,
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obviously I'd want you to do the full
3:53
workout.
3:53
But maybe you can't do it.
3:55
That backup option is there so that it
3:57
might be a 30-minute workout.
3:59
Or some days there's even a 15-minute
4:00
workout option so that you can always do
4:02
something.
4:03
There's little fit quickies to help prioritize movement
4:06
throughout the day.
4:07
Again, not adding a lot of stress.
4:09
This is all about keeping it simple, but
4:12
also helping you either to maintain your fitness
4:14
right now where it's at.
4:15
But for most people, this is going to
4:17
make you stronger, it's going to make you
4:19
fitter.
4:20
And then come January, you will already be
4:23
in an amazing place to set even bigger
4:25
goals for yourself that maybe you can continue
4:27
with the next training program of Ignite.
4:29
Because when you purchase Ignite, you actually get
4:31
two training programs.
4:32
You get the beginner option, which is what
4:34
most people start with.
4:35
And then there's also the advanced training plan.
4:37
So you could always do the beginner version
4:40
now to finish out the year.
4:42
And then in January, kick off the advanced
4:44
version to really kick things up.
4:46
So that's totally up to you.
4:48
But I want you to know about this
4:49
option so that if you are a little
4:51
bit on the struggle bus already, then let's
4:54
finish fit and get signed up with Ignite
4:56
30.
4:57
Plus, it's only a dollar to try it
4:58
for the first week.
4:59
And then the rest of your payment would
5:00
go through after that first week if you
5:02
decide to keep it.
5:03
However, there's also my 100% money back
5:06
guarantee.
5:07
So whether it's within the first week or
5:09
60 days from the time you purchase, if
5:11
you're like, this isn't what I expected, all
5:14
you have to do is ask for a
5:15
refund, you'll get it back.
5:16
So literally you have nothing to lose, but
5:18
you have a lot to gain with your
5:20
fitness, with your confidence to be able to
5:22
prioritize yourself during the busiest times.
5:25
And then, of course, to really get the
5:27
ball rolling and move forward with your fitness
5:29
to hit some really new goals.
5:30
So absolutely try it out.
5:32
It's only $67 for the entire program.
5:35
And that includes over 25 workouts, access to
5:38
me, the training app and all of that
5:40
for life.
5:41
So go do it.
5:42
Finish fit, you guys.
5:44
And then the other thing that I wanted
5:45
to talk about, I have this goal.
5:47
I would love to get more into the
5:49
mental side of fitness and self-care.
5:52
I think that that's what people struggle with
5:54
the most, right?
5:55
It's not so much of getting a workout,
5:58
it's getting your workouts done because of the
6:00
mental pull and prioritizing things or believing in
6:04
yourself or looking for motivation.
6:07
And so on today's little prequel, I guess,
6:10
to the podcast, as far as answering your
6:12
questions, I want to talk about the guilt
6:13
mentality of missing a day.
6:15
Because this is the one question that we
6:17
get asked the most when it comes to
6:19
the Ignite 30 program, is that we have
6:22
it set up in a way where if
6:24
you miss a day, you cannot go back
6:27
to that day.
6:29
And I have that for a reason.
6:32
Because a lot of times, if you miss
6:34
a day with your workouts, you feel guilty,
6:36
right?
6:36
And so you try to make up that
6:38
day that you missed.
6:39
And then what happens?
6:40
You're already a day behind moving forward because
6:43
you shouldn't be doing a double day to
6:46
make up for it.
6:47
And so that's why we've laid it out
6:48
that way.
6:49
So I want you to also carry that
6:50
same mentality, whether you do Ignite 30 or
6:53
not.
6:53
Obviously, most people listening to the podcast aren't
6:55
going to do it.
6:56
But I always want to make sure that
6:57
I'm providing content that you can take with
7:00
you with your own finished journey.
7:02
And that's the idea of getting rid of
7:05
the guilt.
7:06
Not every single day is going to go
7:07
as planned.
7:08
You're going to have days where you're not
7:10
going to be able to get your workout
7:11
in, even though it's a planned workout day.
7:13
And so, yeah, you could run around being
7:14
like, oh my God, I've got to get
7:16
it in today or I've got to get
7:18
it in tomorrow.
7:18
And if you don't, then you're like, oh,
7:20
I didn't do it.
7:22
And so then that also leads to these
7:23
guilty feelings of why I didn't do yesterday.
7:25
So I'll just stop for this week and
7:27
pick back up where I left off next
7:29
week.
7:30
Or you're continuously running around trying to make
7:33
up.
7:34
And so I treat it just like a
7:36
running program, right?
7:37
And I feel like most people can understand
7:40
this.
7:40
If you're training for a half marathon, for
7:43
example, and you miss a running day where
7:46
you're supposed to do eight miles, but then
7:49
the following day you're supposed to do five
7:52
miles.
7:52
Does that mean instead of doing five miles,
7:54
you do 13 miles or what is that?
7:57
What is five?
7:58
Yeah, that's right, right?
7:59
No, that means that that would be terrible
8:01
for your training plan.
8:02
Instead, you go, OK, well, I guess I
8:04
missed that eight mile run.
8:06
I'm going to stick to the five mile
8:07
run and then you keep going.
8:09
And that's how we should look out all
8:10
forms of our fitness is that sometimes you
8:13
are able to make it up.
8:14
Let's say tomorrow's a rest day.
8:15
Maybe you can change around your schedule.
8:17
But then sometimes that will even mess things
8:20
up because you're like, well, it's supposed to
8:21
be my rest day.
8:22
But then I'm supposed to push really hard
8:23
the next day.
8:23
And again, you spiral because you're always going
8:25
to stay in this like behind mentality of,
8:28
oh, what did I do?
8:30
Let me just start over next week.
8:31
Instead, take a deep breath.
8:34
If you have to miss your workout, maybe
8:35
do something small the following day just to
8:38
get some extra movement.
8:39
And maybe that's go for a run instead
8:41
or do some body weight movements, do a
8:44
fit quickie of maybe a hundred push ups
8:46
and then call it a day and then
8:47
get back to your normal training routine when
8:50
you're supposed to.
8:51
So let go of the guilt and recognize
8:53
the fact that you're never going to be
8:55
perfect.
8:56
Perfect doesn't exist in any aspect of our
8:58
life, including our workout schedule.
9:00
And that you pick up where you left
9:02
off and continue to move the ball forward.
9:04
And that's how you are going to get
9:05
the biggest gains.
9:06
That's how you build consistency, not trying to
9:09
make up and not trying to add things
9:11
on top of an already chaotic schedule.
9:15
Cool.
9:16
So if you ever feel guilty, don't just
9:18
keep doing the best that you can do.
9:20
We are not going to the Olympics.
9:22
Sorry to bust your bubble.
9:23
You are in this for the long run.
9:26
And so missing one workout out of four
9:29
for the week is a pretty pretty good
9:31
as long as that's not happening every single
9:33
week because then it comes to three workouts.
9:35
But if you're generally doing four workouts per
9:37
week and one week you have to do
9:39
three, that's still pretty good statistic, right?
9:44
So give yourself a pat on the back.
9:45
OK, so, yeah, let's jump into the questions
9:48
this week.
9:49
I really love them.
9:50
Again, if you have a question that you'd
9:51
like answered on a podcast, send it over
9:54
to me.
9:55
Let's talk.
9:55
Let's connect.
9:56
So this question is what leg and glute
10:00
exercises can I do within personal limitations?
10:03
I have a shoulder injury, so holding weights
10:05
for deadlifts and squats is tough.
10:07
I love talking about injuries because it helps
10:10
us to remember that just because one thing
10:13
is having to take a break because of
10:15
an injury doesn't mean that we have to
10:17
neglect everything.
10:19
I always tell people focus on what you
10:21
can do versus on what you can't do.
10:24
And so with leg and glute exercises, I
10:25
love this question, too, because I can absolutely
10:27
relate several, several years ago.
10:29
I dislocated my shoulder in a very, very
10:33
extreme way and I could not pick up
10:35
things for a long time and I was
10:37
in the same position.
10:38
So what can you do to work within
10:39
those limitations?
10:40
Well, first, do single leg movements because and
10:44
I say that because you can make a
10:46
single leg move harder than if it were
10:49
a double leg movement, right?
10:51
You're not going to have to have as
10:52
much external weight to add to make it
10:56
harder.
10:57
A single leg squat, for example, you might
10:59
not need any external weight and you'll only
11:02
be able to do five to ten reps
11:04
before you're going near failure.
11:06
And you don't have to do it a
11:07
single leg squat as if you're doing a
11:08
pistol squat.
11:09
You can also do it to a chair
11:11
or a bench or I like to use
11:13
a wall ball, which is 12 inches off
11:16
the ground to make it so that you're
11:18
getting the full range of motion that's harder
11:20
for you, but you're still able to actually
11:22
do the exercise.
11:24
So things like single leg movements, like single
11:27
leg squats, single leg hip thrusters.
11:30
Those always get me without any weight at
11:33
all.
11:34
Single leg bridges or even using something like
11:37
a leg press machine and doing single leg
11:40
leg presses or, of course, single leg split
11:45
squats.
11:45
Bulgarian split squats are another great option.
11:48
If you are, you know, I also want
11:50
to stress the fact that when you're coming
11:52
back from an injury, your body is working
11:53
very, very hard to build itself back up
11:57
and to recover.
11:58
So I would not use this as a
12:00
time to try to build onto your fitness
12:02
right now.
12:03
This is about prioritizing your health overall and
12:05
maintaining your fitness so that when you come
12:08
back, you're able to then build on from
12:10
there.
12:10
But you don't want to take so much
12:11
energy to go into recovering from your workouts
12:14
that your body is not able to recover
12:16
from the energy or from the injury itself.
12:19
Does that make sense?
12:20
So for this purpose, I'm not saying that
12:22
you need to go to full failure or
12:25
right now close to failure.
12:27
Right now, it's just about getting movements and
12:28
that are still challenging to you and making
12:30
you feel as if you worked out.
12:31
We're not trying to bulk up.
12:33
We're not trying to add muscle during a
12:35
recovery time.
12:36
But these are great movements that will still
12:37
be a challenge to you to help maintain
12:39
that that maintain your muscle mass where you
12:42
are while your body recovers.
12:44
You can also change tempos of certain things
12:46
to make them harder without having external weight.
12:48
So if you don't have to hold weight,
12:50
you can do step ups with a really
12:52
slow up and a really slow down controlling
12:54
the up and down, making sure you're not
12:56
just jumping or you can change the elevation
12:58
of a lunge.
13:05
For example, and doing reverse lunges off of
13:08
that so that your knee has to go
13:09
below that box in order to make it
13:12
for the full rep.
13:13
That's another way.
13:14
And of course, changing the tempo for that
13:15
as well.
13:16
If you are in a gym, I don't
13:18
go to an actual like quote unquote box
13:21
gym, so I don't have access to machines,
13:23
but things like leg press, leg extensions, leg
13:26
curls, which are a lot of times more
13:28
accessory movements.
13:29
But during this time, that would be a
13:31
great option for you to have in to
13:33
your actual primary workout too.
13:36
And then depending on the end, the injury,
13:38
maybe hip thrusters can be something that you
13:40
can still load heavy because I know a
13:42
lot of people you just want to feel
13:44
like your old self.
13:46
You don't want to feel injured.
13:47
So you want to be able to like
13:48
hold that weight.
13:49
So maybe doing barbell hip thrusters could be
13:52
an option.
13:52
And then the last suggestion I have would
13:55
be doing holds.
13:56
So when I dislocated my shoulder, I would
13:59
hold the top of a hip thruster and
14:01
just put like a 45 pound plate on
14:04
my hips.
14:05
And I would hold that from anywhere from
14:06
60 seconds to two minutes squeezing my glutes,
14:09
really focusing on the glutes and the hamstrings
14:12
during that move.
14:13
And that helps as well.
14:15
So focus on the things that you can
14:17
do versus the things that you can't do.
14:20
And then also set realistic goals for yourself.
14:22
This is not the time to be getting
14:24
on the scale to look to see how
14:26
much body fat that you're burning, right?
14:29
If you can change your body composition, this
14:31
isn't about how you can PR or try
14:33
to build muscle mass.
14:34
This is about maintaining your fitness, maintaining your
14:36
health, prioritizing your nutrition to help your body
14:39
recover in the long run.
14:41
And let's see.
14:42
Next question.
14:43
Is lifting three times a week enough?
14:46
Yes, absolutely.
14:47
Three times a week is really the optimal
14:49
amount for beginners and intermediate lifters.
14:52
I think that that's a great place to
14:54
start with.
14:55
You can do with three lifts a week.
14:58
I would suggest doing a three full body
15:00
to make sure that you're getting the most
15:02
bang for your buck.
15:03
And also people, especially if you're a beginner
15:05
lifter, there's no reason that you need to
15:08
do a full workout focusing on just upper
15:10
body or just lower body.
15:13
That's a lot of volume for a brand
15:15
new lifter.
15:16
And so unless you're cutting the workouts on
15:18
the shorter side, if you're doing like a
15:20
30 minute workout, then yes, maybe that will
15:22
work for you.
15:22
But if you're doing 45 to 60 minute
15:25
workouts, lifting three times a week, there's nothing
15:27
wrong with doing three total body workouts, spacing
15:30
them out.
15:31
So you have a rest day in between.
15:33
Or if you are going to do back
15:35
to back workouts, make sure that they are
15:37
laid out in a way that you're using
15:39
the opposite muscles, the antagonist muscles.
15:43
So what I mean by that is if
15:45
one day has more squats and let's say
15:49
chest press or push ups in it, the
15:51
following day should have more hip focus movements
15:53
like deadlifts.
15:54
And then in order to go against the
15:57
chest press and the push ups, you would
15:58
want to do something more like rows or
16:00
assisted pull ups or something like that.
16:02
And then you could always go back to
16:04
the squats and the push exercises the following
16:07
time that you work out.
16:08
So there's always if, you know, people are
16:11
like, oh, you can't work out back to
16:12
back.
16:12
There's absolutely ways that you can lay out
16:15
workouts that are back to back.
16:17
You just have to make sure that they
16:18
are done in a smart, systematic way.
16:20
Another way, another reason just to have me
16:23
do your workouts for you, which I do.
16:25
And of course, Ignite 30.
16:27
So yes, the answer to the question is
16:30
lifting three times a week enough.
16:31
Absolutely.
16:32
If you're more on the advanced side, you
16:34
have really specific goals, then there's nothing wrong.
16:38
I would suggest three to five lifts per
16:39
week if you are able to do that.
16:41
But still three times a week is plenty
16:44
for 80 percent of lifters of fitness focused
16:48
people.
16:49
Let's see the third question.
16:51
I went to buy two kettlebells of 12
16:54
kilograms.
16:55
But my seller said that I could buy
16:56
I should buy one at 12 kilograms and
16:59
the other at 16.
17:00
He said that you don't buy kettlebells in
17:02
sets like you do dumbbells.
17:04
So should I buy two kettlebells the same
17:06
weight or should I buy two kettlebells with
17:08
different weights?
17:09
I love the way that this question is
17:11
asked because they're saying like my seller.
17:13
I'm like, what are you really buying kettlebells?
17:15
That just sounds funny.
17:16
But anyways, generally speaking, kettlebells correct are not
17:19
sold.
17:20
You don't generally buy a set of kettlebells,
17:22
especially when you're first getting started.
17:24
And that's sounds exactly how this person is.
17:26
It sounds like this is their first kettlebell
17:28
purchase.
17:28
You're going to get more bang from your
17:30
buck if you buy a 12 kilogram and
17:33
a 16 kilogram to have two different options.
17:36
You generally want a heavier bell when you're
17:37
getting started for doing things like swings and
17:40
squats, snatches of that nature.
17:45
And then the lighter kettlebell being for this
17:47
example, the 12 kilogram would be great for
17:49
a lot of overhead things like presses or
17:53
rack holds for a longer amount of time.
17:57
But yeah, having those two different weights, you
17:59
can still do a lot with them.
18:01
There's just two kettlebells and of itself is
18:04
going to take you a long time to
18:06
outgrow.
18:06
You can do so much with them.
18:08
But then with time, as you do get
18:10
more advanced, then you might come back around
18:12
and say, you know what?
18:13
I'd really like to start doing some double
18:14
kettlebell stuff, double kettlebell rack, double kettlebell snatches,
18:18
double kettlebell clean and presses, that kind of
18:20
stuff.
18:20
In which case I would go and then
18:22
I would suggest probably the double 12 kilograms,
18:25
which those of you guys that are trying
18:27
to like do the math, 12 kilograms is
18:29
26 pounds and the 16 kilogram is 35
18:32
pounds.
18:33
So love the question.
18:35
If you're getting your first pair of kettlebells,
18:37
I would absolutely suggest going with the two
18:39
different weights, 12 kilogram and 16 kilogram.
18:43
You're going to get a lot for your
18:45
money and you'll be able to do a
18:47
lot with your workouts and still be able
18:49
to challenge yourself even though you have two
18:51
different weights.
18:52
And then with time, you could always go
18:54
with the double and if that is in
18:56
the cards for you, then I would start
18:58
off with double 12s and then eventually if
19:01
you wanted to go up to double 16s.
19:04
But really, I would suggest doing a 12
19:07
kilogram, a 16 kilogram and then going to
19:10
a 20 kilogram, which is 44 pounds before
19:13
going to get for your double weights, because
19:17
a 44 is a really great one for
19:19
deadlifts and swings too as you build strength.
19:22
All right.
19:22
And then last question is, how do I
19:26
stay motivated when it's cold?
19:29
And the truth is, when it's cold outside,
19:32
I lose a lot of motivation.
19:34
But my fitness and my health and my
19:36
running outside is a non-negotiable to me.
19:39
And I also look at it when it's
19:41
cold outside.
19:42
I tell myself, you are going to be
19:44
so proud of yourself for getting this freaking
19:47
thing done.
19:47
So go and get it done.
19:49
And I also don't give myself time to
19:51
think about it.
19:52
I think that the other trick and I've
19:53
shared this before to getting my runs done,
19:56
whether it's cold or hot, is doing it
19:58
first thing in the morning.
20:00
I wake up at 5 a.m. on
20:02
Tuesday, Thursdays and Saturdays to get my run
20:05
done.
20:05
And I wake up, I brush my teeth,
20:08
I get dressed and I go directly outside
20:11
before my brain can truly wake up and
20:14
go, what are you doing?
20:15
And try to talk me out of it.
20:16
I feel like if I were to wake
20:17
up and go at a slower pace and
20:19
like maybe let's say, try to run at
20:21
9 a.m. for me personally, I am
20:24
able to come up with too many excuses
20:25
at that time.
20:26
My to-do list is get going.
20:29
I'm not motivated.
20:30
It's cold outside.
20:31
Whereas if you just wake up and do
20:33
it, you don't really think much about it.
20:35
So my motivation is that I'm not motivated.
20:38
I just do it because it's part of
20:39
my routine.
20:40
And I know that I will feel good
20:42
when it's done.
20:43
And there is something powerful that comes at
20:45
the end of running when you don't want
20:49
to, where you go, man, I'm proud of
20:51
myself for doing that.
20:52
And the same thing goes for any type
20:53
of workout.
20:55
You know, you get that pride of going,
20:57
man, I didn't want to do this, but
20:59
I did it.
20:59
And that feels pretty freaking good.
21:01
And there is also a part of you
21:03
that makes you go, man, I'm better than
21:05
other people who wouldn't be able to do
21:07
this.
21:08
And that feels good.
21:08
Like, let's not beat around the bush.
21:10
Like, you know, let's be honest with ourselves.
21:11
There is that part that you go, man,
21:13
there's so many people that aren't able to
21:15
do this.
21:15
And I was able to do this.
21:17
So use that as motivation.
21:19
As far as actually working out outside or
21:21
getting my runs done outside, I prepare myself
21:24
for it by having a hat on.
21:27
That is key.
21:29
Having my ears, as long as my ears
21:31
are covered and my hands are covered, I'm
21:33
good to go.
21:34
And I tell everybody, just go to Target,
21:37
buy the cheap, like $3 mittens, because when
21:40
you're running, you're going to have, you know,
21:42
your nose is going to run.
21:43
You're going to want to wipe it.
21:44
You're not going to stop and get like
21:46
Kleenex out of your running bag every time
21:48
you need to do that.
21:49
So I just get the cheap gloves that
21:51
I can either wash or after a couple
21:54
of, I don't do this.
21:55
Like I keep them for a season.
21:58
They get pretty nasty.
21:59
And if they need to go for a
22:01
trip into the trash can, I don't feel
22:03
bad about it.
22:04
Whereas if I spend, you know, $20 on
22:06
nicer gloves and they get covered in snot,
22:08
I don't want to wear them because that's
22:10
gross after a while, even though they're being
22:12
washed, but I also don't want to get
22:14
rid of them.
22:14
So I like the just the $3 ones.
22:17
They have been through life.
22:19
They do the trick and it's okay to
22:22
get them snotty.
22:23
So those are the tricks.
22:25
And also make sure that you are still
22:27
prioritizing hydration.
22:29
It's something that you don't always think about
22:30
because you're not sweating as much and maybe
22:32
your thirst cravings aren't as high as normal,
22:35
but you lose a lot of hydration through
22:40
running and working out as always and through
22:42
respiration.
22:44
So make sure that you're still focusing on
22:45
getting your hydration done, even in the cold
22:47
months that'll make you obviously feel better too.
22:50
So there you go.
22:51
All right, you guys, those are your questions.
22:54
Feel free to ask whatever's on your mind.
22:55
I would love to hear what you have
22:58
to say or what your thoughts are and
22:59
I will answer more questions next week.
23:03
And if you're on the fence, go check
23:05
out Ignite 30.
23:07
Get signed up today.
23:08
Get on the finish fit bandwagon.
23:11
Dan and I are doing our own little
23:12
finish fit, but I will be in the
23:15
private Facebook group with Ignite 30 helping to
23:17
answer questions and we are all on this
23:19
journey together.
23:20
So please go sign up.
23:22
At least go find out more about it.
23:23
And if you have questions, holla at your
23:26
girl.
23:26
I am happy to answer anything.
23:28
All right, make sure subscribe to the podcast.
23:30
If you are listening to this on Spotify,
23:33
make sure to comment down below.
23:35
You can also ask your questions in the
23:36
comments.
23:36
I love that I now have access to.
23:39
I actually really do like the Spotify platform.
23:41
So go connect with me over there.
23:43
I'll talk to you guys later.
23:45
Bye.