Latest / Tone It Down / Stop Letting the Scale Decide Your Day: TIU Celebrity Trainer Jenna Willis

Transcript

Stop Letting the Scale Decide Your Day: TIU Celebrity Trainer Jenna Willis · Tone It Down

• 0:00
  Stop trying to love your body and respect it.
• 0:04
  Love is a feeling, right?
• 0:06
  And it comes and goes, but respect is a decision.
• 0:09
  When you show up, you're respecting your body.
• 0:13
  This is your weekly girlfriend chat,
• 0:15
  a kind that we all crave, where we can show up
• 0:17
  exactly as we are, laugh until we cry,
• 0:21
  get honest about the things we're navigating
• 0:23
  and all the private girl talk that we need more of.
• 0:26
  No pressure, no perfection, just real women like us.
• 0:29
  Sharing real stories with real connections.
• 0:32
  Over the years of Tonadab,
• 0:33
  I've learned that the most transformative moments
• 0:36
  don't always happen in a workout.
• 0:38
  They happen in those conversations before and after.
• 0:41
  When we realize we're all going through something,
• 0:44
  when we feel seen, and that's what Tonad down is built on.
• 0:48
  My intention is simple to help you tune back into yourself,
• 0:53
  to quiet the noise and to remind you
• 0:56
  that you're allowed to evolve.
• 0:58
  This is Tonadown.
• 1:04
  It's Tonadown Tuesday on a Tonadub Tuesday.
• 1:06
  Tonadown Tuesday on a Tonadub Tuesday.
• 1:09
  It's your friend, Karina Don, welcome to Tonadown.
• 1:13
  Oh my gosh, I am recording this
• 1:15
  in the beautiful Blue Ridge Mountains
• 1:17
  in Asheville, North Carolina.
• 1:20
  I am here at the Panchakarma retreat
• 1:24
  at Soham Healing Resort.
• 1:26
  You're like, what the heck is this Karina?
• 1:28
  Where have you been?
• 1:29
  Why have been there so long?
• 1:30
  I'm going to do a podcast on Tuesday.
• 1:34
  When I get back, I'm actually flying back to Austin tomorrow
• 1:37
  and doing a podcast Tuesday recording in AMA.
• 1:42
  So this podcast will include information about
• 1:45
  what the heck a Panchakarma retreat is.
• 1:47
  Why do I feel so energized and cleansed
• 1:49
  and vibrant and creative and then AMAs?
• 1:53
  So you all know you can leave me a voicemail, right?
• 1:55
  You go to KarinaDon.com slash message.
• 1:59
  That's KarinaDon.com slash message
• 2:02
  and you can leave a voicemail.
• 2:04
  And then we play it live on the podcast
• 2:06
  where we record it, answer your questions,
• 2:08
  you can leave a comment, you can say hi,
• 2:10
  you can, whatever, you can do it in AMAs too if you want.
• 2:15
  Yeah, so that is the day this comes out.
• 2:17
  I'm recording that.
• 2:18
  So make sure if you're listening to this in the morning,
• 2:20
  I'm recording this afternoon.
• 2:22
  So get those messages in and still leave a message
• 2:25
  anytime because I do this often on the podcast
• 2:28
  and answer all of your questions.
• 2:30
  And then, oh, the other thing,
• 2:31
  community conversations on tone it down.
• 2:34
  I've done a couple already, if you've listened to them,
• 2:37
  they're so inspiring to hear from tone it up community members,
• 2:41
  sharing their story of fitness,
• 2:44
  of their wellness journey, life journeys
• 2:46
  and their connection to tone it up in the tone it up community.
• 2:50
  So if you are in the Austin area going to be in the Austin area
• 2:55
  and you have a story you want to share on tone it down,
• 2:59
  go to tone it down at tone it up dot com.
• 3:02
  That's tone it down up tone it up dot com
• 3:05
  and leave an email share with us
• 3:08
  and we go through all of them and we'll be in touch.
• 3:12
  Let's see, today's guest, you know her well
• 3:16
  from your tone it up app.
• 3:17
  She is Jenna Willis, your tone it up trainer,
• 3:20
  Jenna Willis in this conversation, she discusses how we met,
• 3:24
  but you know you love Jenna and working out with her,
• 3:26
  she's funny, she's fit, she's knowledgeable,
• 3:30
  she's really smart and she makes you sweat while having fun,
• 3:35
  which is what it's all about, right?
• 3:37
  So in this episode, she answers your fitness questions,
• 3:41
  she talks about confidence and really,
• 3:43
  what really, really works for women's bodies.
• 3:47
  She talks about the two major moments in her life
• 3:50
  where she had to start from scratch
• 3:53
  and we all have been there, right?
• 3:55
  Like how do you pick yourself up off that floor
• 3:58
  and keep going?
• 3:59
  Jenna had to do it too.
• 4:00
  I had to do it.
• 4:02
  You probably might have had to do it.
• 4:04
  Jenna is an inspiration telling her story.
• 4:06
  She also talks about how a situational depression
• 4:09
  brought her back to the gym
• 4:11
  and then ultimately led her to being a trainer
• 4:14
  and led her to us being here.
• 4:16
  She also talks about why so many women
• 4:19
  have been taught the wrong thing about their body.
• 4:24
  Definitely want to listen to this app.
• 4:26
  So enjoy this conversation, get to know Jenna even better
• 4:30
  and as Jenna says and TIEU always says and believes too.
• 4:35
  Remember, the scale is not the boss of your body
• 4:39
  and strong is always the goal.
• 4:42
  Make sure you share this conversation
• 4:44
  with a girlfriend who might need to hear it.
• 4:46
  Also share on Instagram, tag me,
• 4:49
  at Carina Don, tone it up in Jenna Willis.
• 4:52
  Let us know what part of this conversation
• 4:54
  you really connected with and enjoy.
• 4:58
  I love you.
• 4:58
  Have a beautiful day.
• 4:59
  Hopefully you're listening to this on a walk out in nature
• 5:02
  or maybe it's a break at work, a lunch break
• 5:05
  or in the morning while you're prepping for the day
• 5:07
  but have a beautiful day and know that I love you and I see you.
• 5:13
  What is up TIEU fan?
• 5:16
  It's Jenna Willis.
• 5:17
  I am super excited to do this solo episode.
• 5:20
  You all are like, wait, it's just you.
• 5:22
  It's just me today.
• 5:23
  So I like to say get pumped.
• 5:26
  I got a ton of awesome questions that I am so excited to answer
• 5:30
  but I don't we just pop off with some community picks.
• 5:33
  Thank you so much, even if it was one person
• 5:35
  who said they love my workouts.
• 5:37
  It really does mean a lot.
• 5:39
  When am I coming back to the TIEU team?
• 5:42
  It's happening.
• 5:44
  So that's all I can say right now.
• 5:45
  We're figuring it out.
• 5:48
  That's a quick answer.
• 5:49
  And I originally got involved with the TIEU team.
• 5:53
  Karina and I were introduced by a mutual friend
• 5:57
  and we just hit it off.
• 6:00
  We were friends for a while and then one day I got the call
• 6:05
  where she was like, hey, don't know if you be interested
• 6:07
  in joining the workout fam and I was like 100%.
• 6:13
  For those of you guys that don't know,
• 6:14
  I have a background in acting
• 6:16
  and then I got certified as a trainer.
• 6:18
  So doing on camera fitness series is my favorite thing
• 6:22
  in the world.
• 6:23
  It is my jam, which someone also asked,
• 6:25
  what is my workout style?
• 6:27
  Well, the style comes, if you cannot tell
• 6:29
  or have not been able to tell,
• 6:31
  it comes from my background in acting.
• 6:33
  I was in LA for acting for many, many years
• 6:39
  and was super fortunate to be in and out
• 6:42
  of some different reality shows and also different TV shows.
• 6:47
  So I think my style of training comes from my background
• 6:52
  of loving film and TV and that performative aspect
• 6:58
  of just entertaining while I work out
• 7:01
  because that's what I enjoy.
• 7:04
  So there's that.
• 7:06
  I love the question of was I always fit?
• 7:09
  I grew up doing tiny touch gymnastics.
• 7:13
  I also grew up with three older brothers.
• 7:15
  So for me, keeping up was never a choice.
• 7:20
  I was like severely abused.
• 7:22
  So I feel like in the classic sense,
• 7:28
  I have always been somewhat fit.
• 7:31
  I have two major, major stories
• 7:37
  which actually ties in a different question
• 7:39
  which someone asked, you know,
• 7:41
  if I had to start over from scratch,
• 7:45
  what would my workouts look like?
• 7:47
  So I'm gonna sandwich those two together.
• 7:51
  Fitness has always been a part of my life,
• 7:52
  but I'd never realized how important it was
• 7:54
  until I'll never forget the age of 19
• 7:57
  when I had my first panic attack.
• 7:59
  So it goes back to, have you always been fit?
• 8:02
  I do believe, you know,
• 8:03
  the physical and the mental are very closely connected.
• 8:07
  Exercise, it always been a part of my life.
• 8:09
  I was a gymnast growing up
• 8:10
  and then I played volleyball for college.
• 8:13
  So fun little, I was the tiniest
• 8:15
  division one volleyball player in the nation,
• 8:17
  the year that I played.
• 8:18
  It was awesome and amazing,
• 8:21
  but I always had the stream of acting.
• 8:23
  So I moved out to Los Angeles when I was 18 years old
• 8:28
  and I was like, I'm done.
• 8:29
  I'm done exercising forever.
• 8:31
  It was like it's time.
• 8:33
  And for the first time in my life,
• 8:37
  I stopped exercising.
• 8:39
  I turned my fitness curricular activities
• 8:42
  into other activities that felt more college fun.
• 8:48
  And for the first time in my life,
• 8:50
  I had a panic attack.
• 8:52
  I was in a sorority meeting in the middle of it
• 8:57
  and I had to be laid out in front of all these girls
• 9:00
  because I had no idea what was going on.
• 9:03
  I've always been type A personality,
• 9:05
  but this was like a whole other level.
• 9:09
  And I became a cardio queen after that.
• 9:13
  And I thought cardio was the answer.
• 9:14
  A lot of times I practice what I preach
• 9:16
  because I have been through it.
• 9:18
  And I did cardio for many, many, many years.
• 9:22
  And I became what I like to say.
• 9:24
  I felt like squishy kind of like that skinny fat.
• 9:27
  And this goes into if I had to start over from scratch.
• 9:32
  Like I said, I have.
• 9:35
  And it's been twice.
• 9:39
  I forgot how to train altogether,
• 9:42
  even though I was a gymnast,
• 9:44
  even though I played volleyball for college.
• 9:47
  Eventually, I realized that that wasn't doing the job,
• 9:53
  just doing cardio, right?
• 9:55
  That even though I knew how to play sports, right?
• 10:00
  And I grew up playing sports my whole life
• 10:03
  at a super competitive level, I was always told what to do
• 10:06
  as an athlete, but I never really understood why.
• 10:10
  And training for a sport is so different
• 10:14
  than training for your everyday body.
• 10:17
  And once I realized that, I did what I would recommend
• 10:23
  anyone doing is I followed a plan.
• 10:27
  I hired a trainer and it changed my life.
• 10:31
  For the first time in my life,
• 10:32
  I really started strength training.
• 10:35
  So that was my first how I fell off.
• 10:38
  And if I've always been fit,
• 10:41
  I'd love to hear your thoughts and feelings
• 10:42
  if I've always been fit then.
• 10:44
  And the second time, because the question is,
• 10:46
  is I'm like, have I ever fallen off
• 10:48
  or what realms of life are we talking about here?
• 10:52
  Because there's been twice.
• 10:53
  The second time was different
• 10:56
  because and I say this to all of my clients
• 10:59
  because I had built a better foundation.
• 11:02
  The second time happened when I was 30 years old.
• 11:06
  The circumstances felt way harder.
• 11:10
  I had just gone through a terrible breakup.
• 11:14
  My fiance and I, we were together for about eight years.
• 11:18
  I stepped away from reality TV
• 11:24
  and the TV show that I was on at the time
• 11:26
  had come to an end.
• 11:27
  So I had been hit in all three areas in my life.
• 11:30
  They say you can handle like one or two.
• 11:32
  I got hit in all three and I was in a really bad place.
• 11:35
  I went into a situational depression
• 11:39
  and I stopped exercising again.
• 11:43
  And I had a moment where I was like,
• 11:48
  I just need to go.
• 11:51
  I just need to go to the gym.
• 11:52
  Let me just show up.
• 11:54
  And I went and for the first time,
• 11:57
  it makes me emotional in a really long time,
• 12:01
  I felt better.
• 12:02
  I felt present, I felt connected.
• 12:06
  And I was like, wow,
• 12:08
  it's all ties full circle.
• 12:10
  Being fit isn't about how you look.
• 12:15
  It's about how you feel and your connection
• 12:18
  to your body and your mind.
• 12:21
  And it gave me structure when I felt like nothing else was
• 12:26
  and everything had fallen apart.
• 12:29
  And that's when I realized that fitness is a lifestyle.
• 12:33
  And it's so much bigger than just being physically fit.
• 12:38
  And that's actually for those of you who do not know,
• 12:41
  that's how I became a trainer.
• 12:43
  I was going to the gym at that point.
• 12:44
  And a girl came up to me one day and she's like,
• 12:46
  oh, my God, she's like, you're really strong.
• 12:48
  She's like, do you work here?
• 12:50
  And I looked her, I was like, no, but like, this is what you do.
• 12:54
  Next day, I kid you not.
• 12:57
  I went to the gym and a girl came up to me.
• 12:59
  It was done like the cable machine.
• 13:00
  She's like, oh, my God, she's like, do you work here?
• 13:02
  She's like, we're strong.
• 13:04
  And I was like, no, but this is what you do.
• 13:07
  Next day, I kid you not.
• 13:08
  I was doing something for my butt because we all know us women,
• 13:11
  love the booty exercises.
• 13:13
  And she's like, oh, my gosh, I've never seen an exercise like that.
• 13:16
  She's like, do you work here?
• 13:18
  And I've looked at her and I was like, yes, I do.
• 13:23
  So for those of you who did not know, that is how I became a trainer at the age of 30.
• 13:27
  And it changed my life.
• 13:30
  So have I always been fit?
• 13:32
  I don't know, hit me up in the DMs.
• 13:34
  Let me know what you think.
• 13:37
  Thank you so much for the love on my TikTok and Instagram swaps with, you know,
• 13:42
  my Starbucks remixes and all that.
• 13:43
  Honestly, you guys inspire me on those.
• 13:45
  So if anybody has a starbees drink, dunk and donut drink, whatever it is,
• 13:51
  a smoothie that you're jamming with that you're like,
• 13:54
  is there a healthier version of this?
• 13:56
  Hit me up.
• 13:57
  I will remix your drinks for you.
• 14:00
  And I just love doing it.
• 14:03
  That one's super simple.
• 14:04
  So please hit me up with your drinks inspired by you all.
• 14:09
  And what is the best, the best workout split routine?
• 14:14
  I could give you an easy answer that says anyone that you would stick to.
• 14:18
  There is validity in that.
• 14:19
  Like there is, right?
• 14:20
  If you're enjoying it, you are more open to doing it.
• 14:24
  But women after the age of 30,
• 14:29
  we start to lose three to five percent of our muscle mass every decade.
• 14:34
  Every decade.
• 14:35
  Y'all, we are fighting our reality.
• 14:39
  So with that being said,
• 14:42
  a foundation of strength training,
• 14:44
  really, really, really challenging our muscles,
• 14:47
  and building the strength that we are fighting.
• 14:51
  Three days a week, if you can do four,
• 14:53
  if you're looking to make change,
• 14:54
  three is a great maintenance place to be.
• 14:57
  Four is where change really happens.
• 15:00
  So 100 percent focus on four days a week,
• 15:03
  if you can, it will 100 percent take you to that next level.
• 15:09
  Okay. Body confidence tips.
• 15:12
  I love this one.
• 15:14
  What are tips that I give to myself and my clients
• 15:17
  for confidence and reframing that perspective?
• 15:22
  This kind of also ties to, I'm just hitting these bangers, y'all.
• 15:25
  Two and one answers.
• 15:28
  Stop using the scale as your only measure.
• 15:31
  Do you guys know what a scale is?
• 15:34
  No one can answer right now.
• 15:35
  So I'm going to, it's rhetorical.
• 15:38
  It's your gravitational pull to the earth.
• 15:41
  That's it.
• 15:43
  That is it.
• 15:44
  And we sit here and we let the scale dictate
• 15:48
  how we feel for the day.
• 15:50
  I know someone is stepping on the scale every single morning.
• 15:53
  Don't lie to me.
• 15:55
  And you're allowing it to dictate your mood.
• 15:58
  A scale is one perspective.
• 16:00
  And I'm not saying to ignore it completely.
• 16:04
  And I'm going to do a little bit of a deeper dive into that.
• 16:06
  But for confidence, this is something that really resonates with me.
• 16:11
  Stop trying to love your body and respect it.
• 16:17
  Love is a feeling, right?
• 16:19
  And it comes and goes.
• 16:21
  Oh my god, I love how my abs look today.
• 16:23
  Oh my god, my triceps speak.
• 16:25
  They don't look bad right now.
• 16:26
  But my triceps be popping.
• 16:28
  Right?
• 16:29
  And then tomorrow, I'm going to take some photo.
• 16:31
  Yes, I still have body image issues as well.
• 16:34
  I'm also human.
• 16:36
  And I take a photo.
• 16:37
  I'm like, oh, my skin.
• 16:38
  My skin is like rolling over my shorts right now, right?
• 16:42
  Like, God, this angle is bad.
• 16:45
  Love can come and go, especially when it's looking at something.
• 16:51
  But respect is a decision.
• 16:54
  When you show up for your workouts,
• 16:57
  when you feed yourself well, when you prioritize your health,
• 17:01
  you're respecting your body.
• 17:03
  And whether you feel good about it that day or not,
• 17:08
  confidence follows action, not the other way around.
• 17:13
  And that to me is such, such a game changer.
• 17:17
  And like, please, please stop comparing yourself to others
• 17:21
  because we are all made beautifully different.
• 17:25
  Focus on being your best self.
• 17:27
  Unless, unless you are using it as inspiration,
• 17:30
  then like, go ahead with your bad self.
• 17:33
  I want to go back to the scale a little bit,
• 17:37
  because for me, it's one of those things that like,
• 17:41
  so many women obsess over the scale and like, I get it.
• 17:45
  That's what we like innately were taught.
• 17:48
  Like, how much do I weigh today?
• 17:49
  I want to lose weight.
• 17:52
  Okay, so you step on the scale and we already, you know,
• 17:55
  established that it's all, all it is is your gravitational pull.
• 17:58
  That's it.
• 18:00
  Right?
• 18:00
  So like, what does this scale not do?
• 18:03
  It has no idea how much of you is fat.
• 18:06
  It has no idea how much of you is muscle.
• 18:09
  How much is water?
• 18:10
  What you ate yesterday?
• 18:11
  It is one single data point.
• 18:15
  And most women are letting it decide your entire mood for the day.
• 18:19
  So stop it.
• 18:21
  Has anybody seen the SNL sketch?
• 18:23
  Just stop it.
• 18:24
  We're like, he goes into the therapist.
• 18:25
  He's like, I got the best therapist ever.
• 18:28
  And they go in and they're like,
• 18:29
  start complaining about something that therapist like, stop it.
• 18:31
  Just stop it.
• 18:33
  Literally just stop it.
• 18:36
  Don't do that to yourself.
• 18:37
  You're so much better than that.
• 18:40
  So here's what we'll actually tell your story.
• 18:42
  If you are looking for more accurate data,
• 18:45
  if you are on a journey right now, right?
• 18:47
  Your body fat percentage.
• 18:49
  Progress photos.
• 18:51
  How your clothes fit and your strength gains.
• 18:54
  This is what I tell my clients all the time.
• 18:56
  I've actually told clients to get rid of the scale.
• 18:59
  Truly, like you can get rid of your scale
• 19:02
  and let's focus on other aspects.
• 19:05
  Track your progress.
• 19:06
  Are you lifting heavier than you were six weeks ago?
• 19:10
  Are your genes fitting differently?
• 19:12
  Because my girl, if those things are happening, you are winning.
• 19:16
  Do you look different in photos?
• 19:18
  Even though the scale hasn't moved,
• 19:19
  I will tell you I have had clients
• 19:22
  who have maybe lost genuinely two pounds,
• 19:27
  but have lost 20 inches.
• 19:30
  If you take anything away from this today,
• 19:32
  actually I've said a few good nuggets,
• 19:34
  but like, please let that just sit into your brain
• 19:38
  and take that with you.
• 19:40
  The scale is one tool in a much bigger picture.
• 19:45
  Take photos.
• 19:47
  Track your lips.
• 19:49
  Notice how you feel.
• 19:51
  Okay, I love this.
• 19:53
  I'm tired of us chasing skinny.
• 19:56
  Stop chasing skinny.
• 19:57
  Chase strong.
• 19:59
  Because here's what most women get wrong.
• 20:02
  And it's understandable.
• 20:04
  We think that if we lose fat,
• 20:08
  our tone body will just appear underneath.
• 20:12
  Fat loss versus building muscle.
• 20:15
  That's not how it works.
• 20:17
  Okay, fat loss and muscle are built
• 20:20
  through two different processes.
• 20:22
  Yes, you can work on both simultaneously,
• 20:25
  but losing fat does not just build muscle.
• 20:29
  You have to train that separately, right?
• 20:30
  So fat loss is a calorie game, deficit, protein, consistency.
• 20:36
  Muscle building is a stimulus game, right?
• 20:40
  Focusing on challenging your muscles, progressive overload,
• 20:44
  enough fuel recovery.
• 20:46
  One will shrink you
• 20:49
  and the other will shape you.
• 20:51
  And you need both if your goal is toning.
• 20:55
  So if your goal is to get toned,
• 20:59
  strength training is a non-negotiable.
• 21:02
  I love the question.
• 21:03
  Like, I get so many women who hit me up and they're like,
• 21:07
  well, I've, you know, I've been doing Pilates for this long
• 21:12
  and my body isn't changing.
• 21:15
  Okay, look, let's talk about Pilates walking,
• 21:18
  strength training hit.
• 21:20
  I know there's other forms of exercise and working out.
• 21:26
  But how do you decide what's right for you, right?
• 21:31
  For me, hands down, strength training is a non-negotiable.
• 21:34
  Every single woman period.
• 21:36
  That's what builds foundation.
• 21:38
  From there, it really depends on your body and your goals.
• 21:44
  So, you know, hit is incredible and I absolutely love it.
• 21:51
  I do hit workouts every week.
• 21:54
  But then you'll know this.
• 21:55
  If you guys are on the platform, you're like, I teach hit.
• 21:58
  That's what I do.
• 21:58
  And I absolutely, I love hit workouts.
• 22:02
  They make me feel good.
• 22:03
  I sweat.
• 22:04
  I also strength train.
• 22:06
  But it genuinely isn't for everyone.
• 22:09
  If you have PCOS and if you have serious injuries,
• 22:13
  sometimes paramanopausal, menopausal, high intensity workouts can actually spike
• 22:19
  your cortisol, right?
• 22:20
  And then work against you.
• 22:22
  And it's not that you can't do it.
• 22:24
  It's just that your body needs a different approach.
• 22:27
  Pushing harder isn't always the answer.
• 22:30
  You guys and Pilates.
• 22:32
  Pilates is amazing, but if I'm going to drop the T here,
• 22:37
  which I am and it's okay, I can handle the heat,
• 22:42
  it's made as this catch all solution right now and it's not.
• 22:48
  It's incredible for flexibility, mobility,
• 22:51
  injury, recovery, body awareness.
• 22:55
  But if your goal is weight loss and to get toned and to build muscle,
• 23:03
  Pilates is not your answer unless you are 5, 10 and already skinny.
• 23:08
  It's a different approach.
• 23:09
  And that's okay because everything serves a purpose.
• 23:13
  If anybody's arguing with walking right now,
• 23:16
  I don't know what train you're on, but you're not on the health train.
• 23:21
  So it's low impact and manages stress.
• 23:23
  It burns calories without torching your recovery and almost anyone can do it.
• 23:28
  So stack it with anything that you are doing.
• 23:31
  That's what I recommend.
• 23:35
  You guys, thank you so much for all these questions, all the love.
• 23:40
  I did get a few, you know, if you fall off track,
• 23:43
  the most important thing is to show up.
• 23:47
  Don't allow yourself to get caught up in the all or nothing mentality
• 23:51
  because something is better than nothing.
• 23:54
  Something is better than nothing.
• 23:56
  If you are struggling right now, make it a goal to just go to your mat.
• 24:02
  Set a timer for five minutes and you will quickly notice that five minutes goes to 10
• 24:07
  to 15 to 20 and so on and so forth.
• 24:10
  We psych ourselves out of exercising so much more than the actual doing.
• 24:16
  So I just want to give your sweet ass permission
• 24:20
  to show up to the mat and stop actually just psyching yourself out.
• 24:24
  Because once you're in it, you will win.
• 24:29
  Thank you guys so much.
• 24:30
  I loved all of your questions.
• 24:32
  So happy to be here and slip it is slide into my DMs if you have any other questions for me.