Latest / Fit Womens Weekly Podcast / 5 Questions: What If You Don't Hit Your Protein Goals? Cool To Workout Sore? And More!

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5 Questions: What If You Don't Hit Your Protein Goals? Cool To Workout Sore? And More! · 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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I hope that you're having a fantastic day.
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And if you have not already subscribed to
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the podcast, I hope that there's something in
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this episode that makes you go, you know
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what?
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I like the information here.
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I want to make sure that I don't
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miss out on future episodes and that you
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finally hit that subscribe button.
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And of course, go back and check out
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previous episodes too, because we've pretty much have
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covered every topic under the sun when it
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comes to mindset, fitness, nutrition, women's health.
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So go check those out.
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In today's episode, I'm continuing to answer your
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questions.
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I put up on Instagram and I sent
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out an email to my subscribers asking what
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questions are on your mind, whether it is
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something with your personal journey or just something
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when it comes to fitness and nutrition that
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you've always gone, huh, I wonder what.
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And I'm going to take some of those
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questions.
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I'm going to answer them in this episode
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and I will continue doing this for the
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next couple of episodes.
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I used to do these all the time
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and I really miss out on those.
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I just thought it was such a great
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way to connect with you guys.
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So if you have a question, you can
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ask it down in the comments.
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If you're watching this on YouTube or on
1:09
Spotify, I love that I've now been able
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to figure out how to connect with you
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guys more on Spotify.
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So you know, you can actually leave comments
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and interact there too.
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So don't hold back.
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Ask your comments.
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Let me know your thoughts and we'll carry
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on the conversation long after the podcast has
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already been published.
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So I'm really stoked about that.
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So today's episode, we're going to talk about
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what happens if you're not eating enough protein,
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whether you're eating just enough protein, water.
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Some of the reasons why you need to
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make sure you're hitting a certain amount of
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protein.
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I love the question that we got.
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I'm also going to be answering the question
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of if you're sore, should you take the
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day off?
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What motivated me personally to start working out
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regularly?
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And then there's a question about being an
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AM gym goer.
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But what if your schedule kind of gets
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flip-flopped around and you find yourself working
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out in the afternoon?
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Does that mean that the next day when
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you would normally wake up in the morning
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is also going to be flip-flop?
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Like what are the consequences to changing your
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schedule?
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So I'm really excited to jump into this.
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First things first, let's catch up some a
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little bit more personal.
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This past weekend, Dan and I went out
2:16
of town.
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He went to Clemson University.
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And so we took a trip up to
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hang out with some of his old college
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buddies and to watch the Clemson game.
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And it was great.
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It was absolutely stunning, ideal fall weather.
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But I posted up something on my Instagram
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stories and I thought that it was an
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important topic to bring here too.
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It was actually the first time in over
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a year that I did not wake up
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on my Saturday morning to go for a
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run, any distance run.
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I didn't run at all.
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In fact, I grabbed a cup of coffee
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and I went and sat down by the
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lake.
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And the reason that I didn't go for
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a run was because I was staying in
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a place that I didn't trust.
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It was in the middle of nowhere.
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It was kind of like the lake house
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that we were at was great.
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But I didn't know the area well enough
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to get up and go run any distance.
3:01
But with that came a little bit of
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anxiety.
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As someone who has talked about exercise addiction
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before, I absolutely went into the weekend going,
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oh, my God, I'm not going to be
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able to exercise this weekend.
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I'm not going to be able to get
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my long run in, which is something that
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is very important to me for a number
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of reasons.
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But what I found myself thinking about is
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when that anxiety creeps up, I want to
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go, why?
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Why do I feel this way?
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Right.
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And I think a lot of people assume
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that anybody with exercise addiction or over-exercise
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tendencies are doing it because you're trying to
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change your body.
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You're trying to burn a certain amount of
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calories.
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And that's not the case, at least for
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me at all.
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For me personally, and I'm sure there are
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people out there that are going to analyze
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this to death.
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But I just want anyone who does struggle
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with this to know that you are not
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alone.
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For me personally, the idea of taking a
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rest day off is it makes me feel
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lazy, right?
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I am somebody who is always on the
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move because my body is used to moving.
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I'm also somebody who really loves having a
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set schedule.
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My Monday through Sunday looks exactly the same.
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And if someone were to reach out to
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me on Wednesday and say, hey, do you
4:12
want to go to lunch?
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Chances are I'm not going to do that
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because I have such a strict schedule with
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myself.
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That's just how I thrive.
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But I also use that because it's a
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detriment, too, right?
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You should have some sort of flexibility in
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your schedule sometimes.
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But I really like the rigidity.
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And some people might call it a little
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OCD.
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I know that word gets tossed around a
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lot.
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But you know what I mean.
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Like just so targeted in on keeping a
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schedule that it can be also harmful at
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times.
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And so this idea of not doing a
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run on a Saturday was more of I'm
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not doing my normal routine.
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I'm going to feel lazy if I don't
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get this done.
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And is it going to slow down my
4:58
progress because I have been increasing my mileage?
5:01
You know, I'm skipping out on my long
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run for the week.
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And so when I start to feel that
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way, here's how I personally navigate that.
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I am somebody who recognizes fear and I
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think it's okay to acknowledge fear or anxiety.
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And then I always ask myself, what's the
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worst thing that's going to happen?
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Because 9.9 out of 10 times, the
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image and the thoughts that we have in
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our head are just that.
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They are not realistic.
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And so we have them.
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We're making them bigger issues than they actually
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are.
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So when I start to have those anxieties
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creeping in, I acknowledge it.
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And then I go, this is the reason
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that I need to face it more than
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anything.
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So I can prove to myself that it's
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not that big of a deal.
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So when I was looking at this weekend
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going, I'm not going to be able to
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run.
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And it's causing me to have a little
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bit of a mini panic attack almost.
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That's when I say, all right, Kendall, you
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need to back off a little bit and
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you need to purposely not run this weekend.
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So that you can see it's not that
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big of a deal.
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And of course it wasn't.
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It was great.
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My body actually needed it.
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Plus we were actually on our feet all
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day long because we were tailgating and walking
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the campus and going to the football game.
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So it ended up being a lovely day.
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And at the end of it, I was
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like, wow, that felt great.
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I'm glad that I did that.
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So if you are ever somebody who is
6:26
such a structured person, especially with your workouts,
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you have a hard time skipping it and
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you haven't skipped in quite a while.
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My challenge to you would be skip a
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workout this week, maybe even two.
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If you haven't taken a deal load week
6:39
off in a long time, do that.
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So, yeah, I survived and you would too.
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And did I miss out on any fitness?
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Did it turn anything around?
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No, I went on a run this morning
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because it's my Tuesday morning run and it
6:53
felt fantastic.
6:54
I did great.
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And then this Saturday I have my normal
6:56
long run plan and I'm sure I did
6:58
not lose any fitness.
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It is all up into our heads.
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And was I lazy for not getting up
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and going for a run and instead going
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out and enjoying a cup of coffee?
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No, because you do not need a reason
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to sit down and relax.
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You deserve to relax.
7:15
And those are just the reminders that I
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tell myself.
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And even though I'm aware of it, it's
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still really important to actually do it from
7:24
time to time to reinforce it for yourself
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too.
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So that's just my thoughts on it.
7:28
So now let's go into this week's questions.
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But if you relate at all to over
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exercising or having a little bit of an
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addiction to exercise, comment, let me know.
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And if you have any particular questions that
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you'd like me to talk about a little
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bit more, from my personal experience, I am
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happy to do that.
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All right, so question.
7:48
Can you explain how muscles react when weight
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training with enough protein, excess protein or too
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little protein?
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I need motivation to get my protein up
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while I'm training really heavy with you.
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This is one of my filaments weekly clients.
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I know I'm not getting enough.
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I'm likely doing more harm than good.
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And absolutely, you are doing more harm than
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good.
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So here's the thing.
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Protein, yes, we talk about it all the
8:10
time in the fitness space.
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And a lot of people might be like,
8:12
this is just the new fad.
8:14
No, when in reality, strength training is becoming
8:17
more and more popular, especially for women.
8:20
And as we navigate that and learn more
8:23
about how our bodies do it, we realize
8:25
that women aren't getting the nutrition that they
8:28
need in order to get the biggest bang
8:29
for their buck from the training that they're
8:31
doing.
8:32
And so think of protein as the building
8:36
blocks for your strength training, okay?
8:39
It's basically being in a deficit when you
8:43
are not getting in enough protein.
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And I don't just mean a calorie deficit.
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I mean a building block deficit.
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Your muscles are made of protein.
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Think about when you eat chicken or steak,
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right?
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That is just a big block of protein.
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Well, our bodies are no different.
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Our muscles are made of protein.
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And so every time you are working out
9:02
heavy and pushing the weights, you are causing
9:04
micro tears, micro damage to your muscles.
9:06
And the only way to repair that is
9:08
with more protein, right?
9:10
We want to make sure that we have
9:12
the building blocks to repair that tissue.
9:14
And so if you are not eating enough
9:17
protein, guess what?
9:18
Then you're not going to let your body
9:20
repair itself.
9:20
So you have a lot of different side
9:22
effects that could come from that.
9:24
But it is just to stress the importance
9:26
to make sure that you are getting an
9:27
adequate amount.
9:28
And then if you are actually trying to
9:30
increase your fitness, you need to be going
9:32
into a slight surplus of your protein to
9:35
make sure that you have not only enough
9:37
to repair your tissue, but also make it
9:39
better and improve it as well.
9:41
So what are some of the cons of
9:43
not getting enough protein?
9:44
And we will talk about, I know I've
9:46
talked about it a lot before, but we'll
9:48
talk about it again because repetition is the
9:49
key to success.
9:51
How much protein you should be getting in
9:54
order to help your body hit the goals
9:55
that you're trying to achieve right now.
9:57
So a couple of the side effects of
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not getting enough protein.
10:00
I have my notes written so I don't
10:02
leave anything out.
10:03
Slower recovery due to not having the building
10:05
blocks, which protein is made of amino acids,
10:09
long chains of amino acids.
10:10
So you need to make sure that you're
10:11
getting adequate amount of protein so that you
10:14
have enough amino acids to repair the damage
10:16
from your workouts.
10:19
And if you don't have that, then you're
10:20
going to have an increased soreness.
10:21
You're going to have longer recovery.
10:23
You're going to feel more tired during your
10:25
workouts.
10:26
And obviously, this is going to make it
10:27
harder to do a progressive overload.
10:30
And we know that that is the secret,
10:31
making your workouts progressively harder and harder from
10:34
one workout to the next to getting results,
10:36
whether it is pure strength or hypertrophy, because
10:39
strength and hypertrophy or muscle building are not
10:42
actually the same things.
10:44
But if you're wanting to do one or
10:45
both of those things, you got to make
10:47
sure you have adequate enough protein.
10:49
Otherwise, it is going to hinder your progress
10:52
because you're never going to be recovered.
10:54
If you are experiencing achy muscles a lot,
10:58
if you're fatigued when you feel like you
10:59
should be recovered from one workout to the
11:01
next, if you're continuously sore and your doms
11:05
are like, oh, your delayed onset muscle soreness
11:07
is always like, oh, my God, why am
11:09
I so sore today?
11:10
Look at your nutrition and see if you
11:12
are getting enough protein in, but also make
11:14
sure that you are getting enough carbohydrates because
11:17
that's important too.
11:18
Replenish your muscles with glycogen.
11:20
And of course, you're hydrating because if you
11:22
are dehydrated, you're not going to be able
11:25
to get all of these nutrients to your
11:29
muscles to be able to repair either.
11:30
So it's really a double-edged sword here.
11:34
Then what are some of the other side
11:35
effects?
11:36
Reduced muscle growth and results make sense, right?
11:39
Because technically, again, we're in a protein deficit.
11:43
So if you don't have enough protein, you're
11:44
not able to build muscle and get the
11:46
results that you want.
11:48
Not only is it going to slow progress,
11:49
but it can actually hinder it altogether and
11:52
even cause muscle atrophy because every time you're
11:55
working out, you're causing muscle damage.
11:57
And if you don't have what it takes
11:59
to repair, what's going to happen?
12:01
So if you're somebody who's been working out
12:04
continuously with your strength training and you're going,
12:06
I'm not seeing results, whether it is in
12:09
the tone of your muscles or you're not
12:11
progressing with the weights that you're able to
12:13
use, again, look at your nutrition.
12:16
Increased risk of injury, lack of recovery, decreased
12:20
energy and performance.
12:21
Again, you'll feel tired, you'll feel weak, and
12:24
you'll feel like you need to take time
12:26
off when you really shouldn't have to take
12:29
time off.
12:30
It's very natural to want to take or
12:32
to need to take a deload week every
12:34
eight to 12 weeks, but you should not
12:36
feel like you need to take a week
12:38
off from your training after every two to
12:40
three weeks, right?
12:41
Again, that could be a red flag to
12:43
be like, let me take a look at
12:44
my nutrition.
12:45
So then we come to the question of
12:47
how much protein should you actually be taking?
12:49
And I recently did a podcast episode on
12:51
this that most American women need about 0
12:54
.6 grams of protein per pound the day
12:57
away.
12:57
Now, that is not focusing on muscle building
13:00
and fitness.
13:01
That is just the typical American diet.
13:03
However, we're going to have to up that
13:05
a little bit to handle all the things
13:07
that we just talked about.
13:08
So for most ladies, it's going to be
13:10
anywhere from 0.8 to 1.2 grams
13:14
of protein per pound that they weigh.
13:16
0.8 being on the lower side, but
13:18
for someone who is considered obese, it can
13:20
be really hard to take in 1 gram
13:23
of protein per pound that you weigh, right?
13:25
So 0.8 is a good place to
13:27
start, and then as you get used to
13:28
it, you could always increase it with the
13:30
1 gram of protein per pound that you
13:33
weigh, really being the optimal amount that most
13:37
people try to achieve.
13:38
So if you weigh 150 pounds, trying to
13:41
get anywhere from about 135 to 150 grams
13:44
of protein should do it.
13:46
But again, there's nothing written in stone.
13:48
So if you've increased your protein to 135
13:50
grams, and you're still feeling those side effects
13:55
that we're talking about, of feeling tired, feeling
13:57
sore all the time, then maybe you do
13:58
need to take in a little bit more.
14:01
So that's the trick with that.
14:03
If you're not eating enough protein, hopefully that's
14:05
the motivation you need to start making it
14:08
more of a priority.
14:10
Question number two, if you're sore, should you
14:13
take the day off?
14:15
Most of the time, no, is what I
14:18
tell clients, especially when you're first getting started
14:20
on your fitness journey, you are going to
14:22
be sore.
14:23
But if you are sore and then you're
14:25
like, oh my gosh, I'm so sore, I
14:27
need to stop working out, then if you
14:29
don't work out until that soreness is gone,
14:32
guess what happens?
14:32
Your body's never going to adjust to what
14:35
you're putting it under, and you're just going
14:36
to get sore again, and you're going to
14:38
take the time off.
14:39
So you're never actually able to get used
14:41
to your cycle because you're always training hard.
14:44
Then you're taking time off for that muscle
14:46
soreness to go away.
14:48
You get sore again when you train hard
14:49
the next week.
14:50
So my tip for you is, one, if
14:53
you're a little bit sore, that's normal.
14:55
Focus on nutrition like we talked about.
14:57
Focus on getting some basic movement in like
14:59
walking, foam rolling, and stretching.
15:02
Those things are going to help with your
15:03
recovery as well.
15:04
And then focus on a different muscle group.
15:06
Focus on what you can do.
15:08
So you should never be really putting a
15:10
ton.
15:10
It's okay to train back-to-back days
15:12
minimally, but you should not be doing leg
15:15
days two times in a row, right?
15:18
Where everything is focused on just that muscle
15:20
group.
15:20
You need to give it about a 48
15:22
-hour break in between.
15:23
So if you train legs one day, you
15:25
should be training your upper body the next
15:27
day.
15:27
Or if you do a total body one
15:30
day and then you do some split routines,
15:31
what I do when I'm doing my programming
15:34
is my upper body or my total body
15:37
workout is generally not going to be a
15:39
50-50 split between upper body and lower
15:41
body.
15:41
So I kind of pay attention to what
15:43
is it favoring, and then I'll use that
15:46
opposite for the next day.
15:47
So if my total body is a lot
15:49
of squats with some push-ups, for example,
15:53
push-up put in there, but a lot
15:55
of like weighted lower body movements, then the
15:57
next day I'm going to focus mostly on
15:59
my upper body, and then I'll hit my
16:01
lower body up again a day or two
16:04
later after that.
16:05
So again, focus on what you can do.
16:07
Get some basic movement, and if you are
16:10
so sore that you can't sit on the
16:12
toilet or it hurts to just do basic
16:15
skills, then that's probably a sign that you
16:17
did a little bit too much.
16:18
In that case, you might want to take
16:20
the day off or just do an active
16:22
recovery of go for a bike ride or
16:24
a jog just to kind of help shake
16:26
things out and get blood flowing through the
16:28
muscles to help with the recovery.
16:31
But again, that's not most people.
16:33
Most of the time when you're sore, you
16:34
still want to get some sort of workout
16:36
in.
16:36
So focus on what you can do versus
16:38
on what hurts so bad to keep the
16:41
blood flowing and get your workout in.
16:44
What motivated you to start working out regularly?
16:46
So I've shared my story lots of times.
16:49
I won't keep this one super, super long
16:51
because that could be a whole other podcast
16:53
on itself.
16:54
But my motivation to start working out regularly
16:57
was I got to college.
16:59
I gained the freshman a lot.
17:02
I think I gained about 40 pounds my
17:04
freshman year.
17:05
And yeah, I decided I looked at myself.
17:09
I didn't recognize myself.
17:11
I had my dad actually.
17:12
I pulled up in the driveway when I
17:14
came home for a break.
17:16
I think it was spring break.
17:17
Looked at me and go, oh my, he
17:18
went, oh my God, what happened to you?
17:20
You're not supposed to be this big.
17:22
And that sent me spiraling in a not
17:27
so fantastic way.
17:28
And again, I've talked about that story in
17:31
the past.
17:31
You can definitely go check that out.
17:33
But then I got into running was kind
17:36
of my doorway into fitness.
17:38
And then once I got more confident with
17:40
my running, I started getting into the gym
17:42
a little bit more.
17:43
The gateway into the gym was more of
17:45
like the exercise machines.
17:47
And then I started dating Dan at the
17:49
time I was about 21.
17:51
And he encouraged me to start getting into
17:53
free weights.
17:54
And then that feeling how strong and powerful
17:57
picking up dumbbells and barbells and kettlebells can
18:01
be really is what created my passion for
18:05
strength training in and of itself.
18:06
And I've been doing it consistently since I
18:09
was 21 years old.
18:10
So I just experienced my 20 year lift
18:13
aversary this year.
18:15
So that's pretty cool.
18:17
So yeah, the short story is what got
18:20
me started working out was a very unhealthy
18:22
body image of myself and an obsession.
18:25
And then what kept me going was the
18:27
feeling that I got from lifting heavy weights.
18:29
So that was pretty cool.
18:31
And then our final question of the day
18:33
is, I am usually an AM gym person.
18:37
Last night my phone died and my alarm
18:39
didn't go off.
18:39
So I've been in the mindset that I'm
18:41
going to work out today after work.
18:43
But is that going to completely screw me
18:45
up on my AM work for tomorrow when
18:47
it comes to recovery?
18:49
And the answer is probably not.
18:50
You might want either.
18:52
You can do one of two things.
18:54
One, if life happens, do a little bit
18:57
of a workout.
18:58
Maybe instead of doing the full workout that
19:00
you would have done in the morning, do
19:02
go for a run, focus a little bit
19:04
more on cardio maybe instead of your weightlifting.
19:07
Or instead of doing an hour-long workout,
19:11
make it a little bit shorter, put it
19:12
into a 30-minute workout.
19:14
Or if you have it set up as
19:17
a split workout, which I'm going to guess
19:19
this person probably does if they're working out
19:21
back-to-back days, if today is life
19:23
day and tomorrow is upper body day, you
19:26
should be fine, right?
19:31
If you...
19:32
I would try to keep the same routine.
19:34
Obviously we talked about this, what, a podcast
19:37
or two ago, that the number one trick
19:40
to the best workout is trying to be
19:43
consistent with your time, but that's not always
19:45
going to happen.
19:46
So if you have to change it around
19:47
from time to time, that's fine.
19:49
Just keep that in the back of your
19:51
mind, maybe going into the next morning.
19:53
When you wake up, your body's probably going
19:55
to be a little bit more to replenish,
19:59
that's a hard word for me to say,
20:01
than it would had you worked out in
20:03
the morning 24 hours before.
20:06
So before your workout, maybe take in a
20:08
protein shake or eat a little bit more
20:10
of a fuel before you get going, just
20:13
to help your muscles replenish and get a
20:15
little glycogen in there with some banana or
20:17
something, some simple sugars that are going to
20:19
help you.
20:20
And you should be fine to go.
20:22
If this only happens every once in a
20:24
while, it's really not that big of an
20:26
issue.
20:26
But if you find yourself continuously going back
20:29
and forth with your schedule and then all
20:31
of a sudden you find that you're really
20:32
tired during your workouts, you're more sore than
20:34
normal, then you can kind of pinpoint it
20:36
back to here and then play around with
20:38
it a little bit more, maybe making one
20:41
workout a little bit less intense than the
20:43
next workout.
20:44
But no, if you only have to do
20:45
it every once in a while, as long
20:47
as you're not doing leg day at night
20:49
and then you're waking up and doing a
20:50
leg day again the next morning, that would
20:53
be a cause to go, ooh, I should
20:54
just take today off.
20:56
But if you're doing leg day at night
20:57
and you're going to do an upper body
20:59
workout in the morning, you should be good.
21:01
So there you go.
21:03
All right, you guys, that's the episode for
21:05
today.
21:06
Again, I'm going to keep these episodes coming.
21:08
I love doing them, and hopefully you enjoy
21:10
them as well.
21:11
Make sure to ask your questions down in
21:13
the comments.
21:13
If you are listening to this on Apple,
21:16
for example, obviously you can't leave comments.
21:19
So feel free to slide into my DMs,
21:21
Kindle Boil Fitness on Insta, or email me,
21:25
kindle, at fitwomensweekly.com.
21:28
And if you are right now stuck in
21:30
a workout rut and so all these questions
21:32
are very interesting to you and you are
21:35
intrigued by the answers, but it's just not
21:38
really where your life is right now.
21:40
You're not getting your workouts in consistently.
21:42
Let's fix that.
21:43
I just launched my new program Ignite 30.
21:45
It's a 30-day training plan.
21:47
I tell you exactly what to do every
21:49
single day.
21:50
All you have to do is open up
21:51
the app and see what's planned for that
21:53
day.
21:53
You get it done.
21:54
Some workouts are 60 minutes, some are 30
21:56
minutes, but most days there is a busy
22:00
woman's goal as well.
22:01
So if that 60-minute workout isn't going
22:03
to happen, there is a second option as
22:05
well to make it a little bit easier
22:07
on your schedule.
22:08
And that might be a 30-minute workout
22:09
to replace it or even some 15-minute
22:12
workouts.
22:12
So it makes getting your workouts easy.
22:16
And you make enough decisions as is.
22:18
You shouldn't have to decide what your workout
22:20
should be for the day.
22:21
You shouldn't have to slide through a big
22:23
book of workouts to try to figure out
22:25
what you're going to do.
22:26
So I'm going to tell you what to
22:27
do.
22:28
You don't have to make a single decision.
22:30
I'm even going to tell you a nutrition
22:32
challenge to do every single day.
22:33
So that's one less thing, but something that
22:35
you can really focus in on.
22:37
And the last thing that I do want
22:38
to say about Ignite 30 that I've gotten
22:40
a couple of times is that from ladies
22:42
that are trying it, because it's only a
22:44
dollar to try it.
22:45
It is a one-time purchase, own forever
22:47
product, but you only have to pay a
22:49
dollar to get started to see if it's
22:50
the right program for you.
22:52
But a lot of ladies are logging in
22:53
and going, I just want the workouts.
22:56
Well, no, that's the whole point of a
22:57
program.
22:58
You don't go to a personal trainer and
22:59
say, I want you to train me, but
23:01
give me a notebook of workouts so I
23:04
can pick out what I'm going to do
23:05
that day, right?
23:06
You go to your personal trainer.
23:07
They already have your workout designed for you
23:09
that day.
23:10
You don't argue.
23:11
You just do it, right?
23:12
And you might say, oh my God, that
23:13
was so hard.
23:14
But there's no cherry picking from you, the
23:17
client.
23:18
You are putting your faith in your trainer
23:19
that they're going to design something for you
23:21
that's going to help you hit your goals.
23:23
And that's what I wanted to create with
23:25
Ignite 30.
23:25
So if you're looking for a program where
23:27
you get it and then you just have
23:29
this big library of workouts, that's not where
23:31
you're going to get.
23:32
With Ignite 30, you're going to get it.
23:34
You're going to open up the day for
23:35
that training day and it's going to lay
23:37
out what you're doing for that day with
23:39
no choices having to be made.
23:41
You don't pick anything.
23:42
I'm going to do all the work for
23:43
you.
23:44
So that sounds good.
23:45
Then head over to the Ignite page.
23:47
I'm going to make sure to link it
23:48
all on the show notes.
23:49
And if you have questions, of course reach
23:51
out.
23:51
I'm happy to talk.
23:52
I'm even talking to some of our clients
23:54
on the phone because I want to make
23:57
sure that this app is set up perfectly.
23:58
So if there's ever any concerns or issues,
24:00
I want to make sure that it is
24:02
set up perfectly for you.
24:04
All right, guys.
24:05
Thanks for hanging out with me today.
24:07
I will talk to you guys soon.
24:09
Oh, make sure to subscribe to the channel.