Latest / HER / A New Body Fitness for the New Year

Transcript

A New Body Fitness for the New Year · HER

• 0:07
  Pam Peeke, MD: Hi, I am Dr.
• 0:08
  Pam Peak, and this is episode number 544 of the Bold and the
• 0:16
  Brave, her podcast Now today.
• 0:20
  I am so excited to be joined by a new best friend, oh boy.
• 0:26
  And her name is Karen Weinstein.
• 0:29
  how do I know this amazing person?
• 0:31
  Because I live in the world of fitness.
• 0:35
  That's right.
• 0:36
  And she has an extraordinary background, in yoga and strength training.
• 0:43
  and also really is looking at the aging woman's body, over the
• 0:49
  years, over the years, 20, 30, 40 years old, 50 years old and beyond.
• 0:55
  You know, we wanna stay on top of it, but how do you do that?
• 1:01
  Karen is a certified personal trainer, corrective exercise specialist.
• 1:06
  and she is a, 500 hour certified yoga teacher.
• 1:10
  That's a hell of a lot of yoga.
• 1:12
  Okay.
• 1:13
  Who's been teaching yoga, meditation and mindfulness since 2008, long before it was
• 1:19
  cool, and strength training since, 2016.
• 1:24
  Now.
• 1:24
  Karen, you were a varsity, you athlete, right?
• 1:29
  What were you?
• 1:30
  Karin Weinstein: Yeah, I played volleyball at Rutgers University,
• 1:33
  so shout out to Rutgers in
• 1:35
  Pam Peeke, MD: Okay, shout out.
• 1:36
  Karin Weinstein: I'm now officially a Jersey girl.
• 1:38
  Pam Peeke, MD: Okay.
• 1:39
  You're a Georgia girl and that's because you're tall.
• 1:41
  You are.
• 1:42
  Karin Weinstein: Yeah, I'm five 11.
• 1:44
  Pam Peeke, MD: There you go.
• 1:45
  Karin Weinstein: Yeah.
• 1:45
  Although I have to say the players now would dwarf me, so I've been
• 1:48
  back to games and they're 6 2, 6 3.
• 1:51
  So yeah, it's amazing what changes in a couple generations.
• 1:55
  Pam Peeke, MD: It's pretty crazy, isn't it?
• 1:58
  Oh my gosh.
• 1:58
  Because I'm five foot nine and I played volleyball.
• 2:02
  I mean, I, they'd use me as the ball.
• 2:04
  I mean, come on now.
• 2:06
  Um,
• 2:06
  Karin Weinstein: Yep.
• 2:07
  Pam Peeke, MD: they've, they've all gotten so.
• 2:09
  just crazy athletic and everything.
• 2:12
  Oh my gosh.
• 2:13
  So listen, you and I have had many talks about, you know, just women and fitness
• 2:20
  and really sort of redefining why women want to get fit in the first place.
• 2:27
  And that really starts with, an examination of.
• 2:32
  Your own relationship to your body.
• 2:35
  and you've written some beautiful stuff on this, just, you know, kind of amazing.
• 2:40
  and since we're looking at the new year, you know what's happening?
• 2:47
  You know, women are just running to TikTok and YouTube and Google and God
• 2:53
  knows where else, and getting totally confused about where you even begin
• 2:59
  to start taking care of yourself.
• 3:01
  And I think you and I both agree that it all starts in the mind.
• 3:09
  Karin Weinstein: Absolutely.
• 3:09
  Yeah.
• 3:09
  They, especially in January, we get bombarded with so many advertisements
• 3:15
  and really what they're trying to do.
• 3:17
  Is convince women in particular that there is something wrong with them because
• 3:21
  when you believe there is something wrong with you, then they can sell you the fix.
• 3:25
  And, you know, it's a, a multi-billion dollar industry between fitness and diet.
• 3:30
  So, I mean, this is something that.
• 3:32
  personally, I get so frustrated because oftentimes women will come to me wanting
• 3:37
  to fix something about themselves rather than focusing on strength and longevity.
• 3:43
  And, you know, kind of closing that gap between health span and lifespan, which I
• 3:47
  know is something that we kind of chatted about a little bit, through email.
• 3:51
  Something that just really frustrates me.
• 3:55
  Pam Peeke, MD: the way I look at it is, you know, women immediately
• 3:59
  go, oh, if I do X number of those exercises, you know, it's all formulaic.
• 4:05
  You know, what formula do I follow?
• 4:07
  who do I follow?
• 4:08
  Yeah.
• 4:08
  I just saw something, which was interesting.
• 4:12
  it was a survey or so, about influencers on social media and if you were a woman
• 4:19
  who was a perfect influencer, she had a little ponytail and everything is just
• 4:25
  perfect about you and back and forth.
• 4:27
  That viewers couldn't stand that.
• 4:30
  What they wanted was authenticity and they wanted to see someone who
• 4:35
  was real and maybe even had, you know, a couple of like little flaws.
• 4:42
  God
• 4:43
  forbid.
• 4:44
  Yeah, I know.
• 4:45
  Seriously.
• 4:46
  Just somebody who's real for crying out loud.
• 4:49
  But if you back up, it's all about meaning and purpose.
• 4:55
  Meaning and purpose without appropriate meaning and purpose.
• 5:00
  Something that really resonates deeply with you and my meaning and purpose.
• 5:06
  Karen, may be very different than yours because meaning and purpose in life when
• 5:11
  you're looking at things like taking care of yourself changes, of course it changes.
• 5:16
  Karin Weinstein: Yep,
• 5:17
  Pam Peeke, MD: over the years.
• 5:18
  So it's not static.
• 5:20
  actually quite dynamic.
• 5:22
  So as you get older, you wanna, you know, stick around and, you know,
• 5:26
  you're starting to think about your health a lot more when you're younger.
• 5:29
  It's like, what do I look like?
• 5:31
  And I'm trying to find a mate and, you know, whatever, and back and forth
• 5:36
  talk to us about that whole issue of.
• 5:39
  That narrative of meaning and purpose before we can even begin to
• 5:44
  talk about, how to move your body.
• 5:48
  Karin Weinstein: part of what you have to know is what you're coming to fitness for.
• 5:51
  And I think that our culture has kind of done a job on women in terms
• 5:56
  of the way that fitness is framed.
• 5:59
  It's all been about, how you look, rather than how you function, and
• 6:04
  so women focus on cardio before they focus on anything else because.
• 6:08
  The primary thing that they hear is that they need to lose weight, that they need
• 6:12
  to be skinny, that they need to fit in a certain size in order to have value.
• 6:18
  And until we can kind of move women past that, which is really hard to
• 6:23
  do, and it's something you've kind of been steeped in for your entire
• 6:26
  lifetime, it's hard to move past that and start embracing the fact that.
• 6:32
  As your body is changing, as you're aging, we might actually want some muscles, we
• 6:37
  might actually want to put on a little bit more size and bulk because that's
• 6:41
  what makes us sturdier as we age, right?
• 6:44
  That's what's going to prevent falls.
• 6:45
  It's gonna help to prevent fractures as we age, and those get really important
• 6:50
  and pretty soon, I mean, I'm in my mid fifties and I already know women
• 6:55
  who struggle to get up off the floor.
• 6:57
  You know, they kind of grunt and groan.
• 6:59
  that is just something that I, I want to empower women, and give
• 7:04
  them what they need so that they can thrive for an entire lifetime.
• 7:09
  tend to work
• 7:09
  with older
• 7:10
  clients.
• 7:11
  Yeah.
• 7:11
  And that's what I want.
• 7:13
  Pam Peeke, MD: well, you're centering your focus on, function and, Kind
• 7:20
  of like what you're really doing is you're saying, I'd like you to be strong
• 7:25
  mentally and physically, and then you know, your body will follow along.
• 7:30
  And so once you lead with that, what woman wouldn't want to be
• 7:36
  mentally and physically strong.
• 7:37
  And when we say strong, I mean obviously, we don't mean like over the top,
• 7:42
  we're just simply saying, empowered.
• 7:45
  Karin Weinstein: Yeah.
• 7:45
  Well, I think it's hard.
• 7:46
  You and I were both athletes, right?
• 7:48
  So I think we come at this in a different way.
• 7:51
  I think if you've never.
• 7:53
  Been strong before.
• 7:55
  You don't know what it feels like and you don't know how good you can
• 7:58
  feel when you're strong and capable.
• 8:01
  And I think having that athletic background kind of makes strength training
• 8:05
  as we age a little bit easier because we're used to feeling a little bit of
• 8:09
  that muscle soreness after a hard workout.
• 8:12
  And those things can be kind of intimidating or scary for
• 8:15
  someone who is branded new to this kind of effort in their life.
• 8:20
  So I think that that's a big barrier for a lot of women.
• 8:23
  Pam Peeke, MD: Okay, let's really start putting our heads together
• 8:26
  and help women out there right now.
• 8:29
  So the first thing is get in touch with your meaning and purpose.
• 8:33
  You need to spend a moment to reflect, you say, well, I wanna,
• 8:36
  you know, shed some weight.
• 8:38
  Why?
• 8:40
  What's the why behind this?
• 8:42
  so that what, and by the way.
• 8:46
  If it's just wanting to look better so that you feel better, I'm down with that.
• 8:52
  I'm cool.
• 8:53
  So long as it's sustainable.
• 8:55
  Is that strong enough?
• 8:57
  Is it a strong enough meaning and purpose?
• 9:01
  because I've had people become actually amazingly successful, with
• 9:06
  that because they just got tired of wearing the same, what we call
• 9:10
  hide it clothes, they're like.
• 9:12
  You know, you wear a tent, because you don't want anyone to see your body.
• 9:17
  and who needs to live around with body shame, you should be, feeling empowered.
• 9:23
  so really take a moment, that's your first step, and get in touch with how
• 9:30
  you feel about your meaning and purpose.
• 9:34
  And you may have to have some discussions.
• 9:37
  You know, as you kind of become clear with this and the acid test
• 9:42
  is if you say, okay, here's my meaning and purpose, X, Y, z.
• 9:47
  You wake up in the morning and you find 65 excuses not to go to that
• 9:53
  Pilates class or the yoga class.
• 9:55
  Oh, well, whatever that meaning and purpose thing was that you
• 9:59
  thought was going to stick, did not.
• 10:02
  So you better, you know, come back again and let's figure this out.
• 10:07
  Which one's gonna stick one way or the other.
• 10:10
  even if it's tenuous.
• 10:13
  Give it a whirl, whatever that meaning and purpose is.
• 10:17
  if you wanna play with your grandchildren, if you've always wanted to hike
• 10:22
  the Grand Canyon, well, you know, having done it twice, rem to Rim, I'm
• 10:26
  here to tell you, you better be in.
• 10:29
  and I've seen people do credible things to get into shape to be able to do the
• 10:36
  travel and things that they wanna do.
• 10:39
  So those are just some, a few examples.
• 10:41
  and obviously health concerns.
• 10:44
  If someone has told you, you know, you're carrying an extra 40 to
• 10:48
  50 pounds, your blood sugar's up.
• 10:51
  and unless you wanna, you know, be on medication, here you go.
• 10:55
  And for all you little happy campers on GLP one medications and all the
• 11:00
  rest of it, that does not stop you.
• 11:04
  For one second from taking good care of yourself because you'll never sustain that
• 11:10
  in a healthy way, unless you already have a foundational amount of physical activity
• 11:17
  and eating appropriately and getting your sleep and de-stressing and blah, blah.
• 11:21
  Okay?
• 11:22
  Now let's just say you've done your little homework with meaning and purpose.
• 11:27
  How could a woman who's just sort of not been doing a whole lot
• 11:31
  for a while, how can she begin her journey with her own fitness?
• 11:37
  What would you recommend Karen?
• 11:39
  Karin Weinstein: I think it's getting support, whether
• 11:41
  that's going to a group club.
• 11:43
  I know that gyms are not everyone's favorite.
• 11:47
  I tend to see a lot of those folks because they just, women in general
• 11:51
  are intimidated by doing something like strength training in a gym.
• 11:54
  If people are kind of in that hide me place, they don't feel
• 11:58
  comfortable doing a group class.
• 11:59
  And so I think this is one of those times where doing something online
• 12:03
  can actually be really helpful.
• 12:05
  'cause you're in the privacy of your own home.
• 12:07
  You get to kind of test things out.
• 12:09
  you get to.
• 12:09
  Turn your camera off if you need to so that you can do your workout on your own.
• 12:14
  but I do think that having some kind of support and guidance is really helpful,
• 12:18
  especially if someone is stepping into this for the very first time.
• 12:22
  they need to know what to do and what not to.
• 12:24
  I mean, I work with a lot of women who have osteoporosis and osteopenia.
• 12:29
  There's very little guidance for folks like that.
• 12:32
  so finding someone who's qualified, professional, who can actually
• 12:36
  give you a little bit of a, a program or a routine to follow.
• 12:40
  I think starting with body weight exercise is a really great gateway.
• 12:44
  I think a lot of times right now, especially women.
• 12:47
  Strength training has gotten really big, and we see a lot of women lifting heavy
• 12:51
  weights, and that's wonderful, but that can intimidate women even more, right?
• 12:56
  Because women have traditionally kind of been shy about going in the strength
• 12:59
  training room, and so when they see that, they're like, wow, this is not for me.
• 13:04
  I could never do that.
• 13:05
  And they really need to have an entry point that is.
• 13:08
  Feel safe, right?
• 13:10
  That they can kind of step into with some measure of confidence and feel
• 13:14
  like it's something doable for them.
• 13:16
  So I think starting with something like body weight exercises and letting somebody
• 13:20
  build some stamina and some confidence there before you, or even asking them
• 13:25
  to lift weights, which eventually I think everybody should be doing.
• 13:28
  I have an 86-year-old client right now, after a break
• 13:33
  because of a, a health issue.
• 13:35
  She came back and she said, I really miss your yoga classes.
• 13:38
  I wanna come back.
• 13:39
  And I said, I think you should do strength training instead, because I could just
• 13:43
  tell she had kind of lost some of that strength and stamina from having been
• 13:47
  sick and we're six weeks in right now.
• 13:51
  And the difference in her, she couldn't finish a class six weeks ago.
• 13:55
  And last week actually, she finished the entire class for the first time.
• 13:58
  So seeing something like that, those improvements happen pretty
• 14:01
  quickly when you show up for yourself and you actually do it.
• 14:05
  Pam Peeke, MD: Okay, so there's your entry point.
• 14:08
  Your point about online.
• 14:10
  You do online, right?
• 14:11
  Karin Weinstein: I do, I see clients in person.
• 14:13
  I'm a coach for Kari Prehab, so I'm also a process strength coach for them.
• 14:17
  And then I teach my classes.
• 14:19
  COVID changed everything.
• 14:20
  I used to teach classes.
• 14:22
  I was running all over the place to different yoga studios and gyms.
• 14:26
  And now I do everything online basically.
• 14:28
  I do workshops and things occasionally, but it's amazing how
• 14:32
  that shifted everything in the way that people have access to strength
• 14:36
  training and fitness in general.
• 14:38
  Pam Peeke, MD: And if you go to the website, Karen
• 14:40
  Weinstein, so that's K-A-R-I-N, Weinstein, W-E-I-N-S-T-E-I n.com.
• 14:49
  Then you can learn more about what Karen actually does and she's really, a master.
• 14:54
  with all of this very calm and very centered, and, very
• 15:00
  tuned into where you're coming from to be able to customize.
• 15:04
  I think that your whole point about that next step after you kind of
• 15:07
  look at meaning and purpose is you've gotta get the A team together.
• 15:12
  And here's the thing, honey, it's like finding a hairstylist.
• 15:16
  like you gotta kind of.
• 15:19
  Shop around a little bit here and you have to do trial and error.
• 15:23
  And sometimes those errors are disastrous, but here we go.
• 15:26
  And, until you finally find what works for you.
• 15:29
  So, be aware of the fact that this is all about trial and error.
• 15:33
  You may.
• 15:34
  you may not like it.
• 15:35
  You may wanna do a, some, you know, an in-person kind of situation.
• 15:41
  Maybe there's a community center, et cetera.
• 15:44
  But I think the most important thing is what Karen just said, support.
• 15:49
  You do need support.
• 15:51
  You gotta ask people questions.
• 15:53
  is my form okay?
• 15:55
  Et cetera.
• 15:56
  Mass majority of women have absolutely no idea what they're
• 15:59
  doing with weightlifting.
• 16:01
  I'm horrified.
• 16:03
  when I enter a gym and I watch what some women are doing, like God
• 16:08
  Almighty either gonna hurt themselves.
• 16:10
  Now I've been at it for decades.
• 16:12
  So have you, Karen.
• 16:14
  And so we've had Our share of superb coaching we went through,
• 16:19
  you know, the school of hard knocks and, we've learned it, you know,
• 16:25
  with our blood, sweat, and tears.
• 16:27
  that makes us much more aware of what you really have to do.
• 16:31
  To be able to do this injury free and to understand there's only so much you can
• 16:37
  get outta YouTube and all the rest of it.
• 16:41
  so there's that.
• 16:42
  Okay.
• 16:43
  Now, many times what I'll ask somebody to do, let's see what you think Karen is.
• 16:49
  I'll say, are you walking?
• 16:51
  I mean, I was just walking, or as a cardiology, it was actually a
• 16:55
  cardiologist up in Boston once said, walk your dog even if you don't have one.
• 17:01
  in other words, get up off your feminine behind and go out there and
• 17:05
  walk, and just see what happens if you measure out like what a mile
• 17:10
  is, how'd you feel after that mile.
• 17:12
  How long did it take you?
• 17:14
  and then this way you have something to work toward and you
• 17:18
  may say, oh, that's not enough.
• 17:20
  It's just walking.
• 17:21
  Uh, uh, uh, uh, uh, walking is huge, number one.
• 17:27
  Huge.
• 17:27
  Huge, huge.
• 17:28
  And it's a beautiful entry point because, assuming you're able to walk and you're
• 17:34
  not disabled, et cetera, you should be able to get out there and start into it.
• 17:38
  What do you think, Karen?
• 17:40
  Karin Weinstein: Uh, I completely agree.
• 17:41
  I mean, especially if someone is going from sedentary and they're just moving
• 17:45
  into an exercise or fitness lifestyle, it's something they're trying to embrace.
• 17:50
  I think any kind of exercise is, you know, walking, going, dancing, right?
• 17:56
  And I think it has to be something that you enjoy.
• 17:58
  You know, I think that's a huge component is I think that we've
• 18:01
  kind of started seeing fitness as a little bit of punishment rather than
• 18:05
  something that is about just the joy of having a body that can actually
• 18:09
  do all of these amazing things.
• 18:11
  So I think there's something out there for everyone, right?
• 18:14
  Whether it's a tap dance class at a community center.
• 18:17
  Or just right Zuma taking a walk.
• 18:21
  Anything like that, find a sport that you enjoy.
• 18:24
  There's that sense of community that often keeps people coming
• 18:27
  back over and over again.
• 18:29
  Find a a little walking club so you're not doing it alone.
• 18:32
  Get a buddy to go with you.
• 18:34
  So, I mean, I
• 18:35
  Pam Peeke, MD: Hike, hike, go into nature.
• 18:39
  when I say the word hike, I don't mean that you immediately ran out
• 18:42
  to REI and, you know, dropped a wad, on all kinds of equipment.
• 18:46
  And I just simply mean, you know, get some decent shoes
• 18:50
  and then get out in the nature.
• 18:52
  Nature is.
• 18:53
  Absolutely the Mac daddy.
• 18:55
  I mean, that's where I love to be.
• 18:57
  so, you know, it's a way of falling in love with moving your body
• 19:02
  because the reward is just priceless.
• 19:06
  You know, you smell the fresh air and you see the beautiful fauna
• 19:10
  and flora and maybe you're hanging out with a buddy out there too, and
• 19:15
  just all kind of comes together.
• 19:17
  That's usually a great gateway.
• 19:20
  To being able to say, well, you know, I could even be stronger.
• 19:23
  Hmm.
• 19:23
  I wonder what the next step is.
• 19:26
  So
• 19:27
  then, you know, that's why I like yoga.
• 19:31
  Yoga for a lot of women is.
• 19:34
  Also a great gateway.
• 19:36
  It's like, well, I can use my body here.
• 19:38
  I'm gonna feel okay.
• 19:40
  This isn't gonna be some great competition here.
• 19:43
  And it's, more gentle in many respects, than having a, you
• 19:48
  know, slam some equipment around in a gym and back and forth.
• 19:53
  So there are all these gateways where you can kind of move into it.
• 19:57
  I'm gonna tell you right now, don't forget martial art.
• 20:01
  Karin Weinstein: Oh.
• 20:02
  Pam Peeke, MD: Okay.
• 20:02
  I love martial arts and that just means tai chi and there are multiple
• 20:08
  levels of Tai chi that are, fairly rigorous, or just gentle and beautiful
• 20:14
  and will allow you to balance your body and strengthen your body.
• 20:20
  There are so many options out there, but you have to get off
• 20:24
  your feminine behind and find them.
• 20:27
  It's part of the, you know, be curious,
• 20:30
  Karin Weinstein: Yeah.
• 20:31
  Pam Peeke, MD: be cur.
• 20:31
  It's like, wow, what would that feel like?
• 20:34
  You know, that type of thing.
• 20:35
  Karin Weinstein: that's where that grabbing a friend and going, especially
• 20:38
  if you're really hesitant, it helps so much when you have a buddy to go
• 20:41
  with and it keeps you accountable.
• 20:43
  Right?
• 20:44
  Even if you.
• 20:46
  You know, to me, texting somebody and saying, Hey, I'm gonna take a walk today
• 20:50
  and just, can you check in with me later on and ask me if I've taken the walk?
• 20:55
  Because then you kind of have to get back to somebody on it.
• 20:58
  You know that somebody's gonna ask you about it later.
• 21:00
  And I think just those little tiny things help the, they help so much with
• 21:05
  motivating you to actually go and do it.
• 21:08
  but I think part of it is you have to do it long enough to
• 21:10
  actually feel the difference.
• 21:12
  And of course, if you take a walk or do anything exercise
• 21:15
  related, there's an immediate change in how you feel afterward.
• 21:19
  But I think it's really that long-term building the habit.
• 21:23
  And I think part of it is sticking with an amount of time that you
• 21:26
  know you can actually commit to.
• 21:28
  So a lot of people go into the new year and they think that's it.
• 21:31
  I'm going to the gym every single day.
• 21:33
  I'm gonna work out for an hour.
• 21:34
  And that's so unrealistic for most people right now in their lives.
• 21:39
  So instead it's okay, can you commit to 20 minutes three times
• 21:43
  a week or four times a week?
• 21:45
  And then once you check those boxes, now let's see if we can do
• 21:49
  half an hour, four times a week.
• 21:52
  And you just slowly kind of let it grow and expand in a more
• 21:55
  organic way rather than forcing it.
• 21:57
  'cause when you forcing it, it becomes unsustainable
• 22:00
  right from the get go, right?
• 22:01
  You kinda have to have the.
• 22:02
  The smart goals, right?
• 22:03
  We need it to be sustainable in order for it to actually become a
• 22:07
  habit, and it's the habit that keeps us coming back over and over again.
• 22:11
  Pam Peeke, MD: the other thing I'm gonna build on is brand new science
• 22:15
  that's showing that you could divvy things up into five minutes here.
• 22:19
  10 minutes there, 15 minutes over here.
• 22:23
  we all have nutty days, right?
• 22:25
  And so if you could figure out what it is that you could actually
• 22:30
  do for those five minutes, and if you think, oh, that's not enough.
• 22:35
  you are wrong.
• 22:36
  Okay, I'm here to tell you you're wrong.
• 22:39
  because the science shows that it like, dollar bills in a
• 22:43
  piggy bank, it all accrues.
• 22:45
  what you accrue actually is, better health.
• 22:48
  I'll give you an example.
• 22:50
  What if you just did something like this?
• 22:52
  What if you simply did, you bought a step?
• 22:57
  One of those little step things, they cost nothing.
• 22:59
  Just go to Dick's Sporting or, you know, somewhere.
• 23:02
  And then you just did step ups and you, someone was able to show you some really
• 23:07
  simple things you could do with that.
• 23:09
  Oh my gosh.
• 23:11
  Okay.
• 23:12
  And now you've got a stronger quads.
• 23:15
  You're learning balance, right?
• 23:17
  Because we don't wanna fall off the thing either.
• 23:19
  and you're getting stronger in general, and you're learning
• 23:23
  how to hold your posture at the same time and all the rest of it.
• 23:27
  So how cool is that?
• 23:28
  How simple is that?
• 23:30
  And if you had that just sitting around the house, you could run over to it.
• 23:33
  Anytime you want to, and maybe even it's outside the house, you know, in
• 23:38
  the backyard, so you can get a little outdoor action at the same time.
• 23:42
  There are so many things you could do for just five minutes, for 10 minutes.
• 23:48
  Just chop it all up.
• 23:50
  It's okay.
• 23:51
  And I wipe outta your mind that you have to live in a gym for an hour.
• 23:58
  You don't have to do that.
• 24:00
  And you can get tremendous benefits.
• 24:03
  And remember, be patient, you know, maybe one year you're just doing a lot
• 24:08
  of these, and then the next year you say, yeah, I wanna, up it let's take it up a
• 24:14
  level here and maybe I'll, I just found out about this great new community center
• 24:19
  or gym and my friends wanna join and, we're gonna do maybe some group stuff.
• 24:25
  or whatever.
• 24:26
  Just keep your mind and your heart open.
• 24:30
  and you continuously please stay physically active.
• 24:35
  At the very least, buy a super comfortable mat one with lots
• 24:42
  of padding, where you can do.
• 24:44
  Cool things, like bridges and some of your AB work and, straight leg raises
• 24:52
  and then all kinds of other cool planks, you don't need anything more than, a mat.
• 24:57
  And this is all body weight.
• 25:00
  This is body weight stuff.
• 25:01
  What do you think, Karen?
• 25:02
  Karin Weinstein: I love that idea of little movement snacks, right?
• 25:05
  And that's one of those things where if you are sitting at a desk all day, make
• 25:10
  a list, put it on a little post-it note and stick it off on the side somewhere.
• 25:14
  So when you have five minutes in between calls or 10 minutes in between
• 25:17
  calls, you look and go, oh, I'm gonna go upstairs at my kitchen counter and
• 25:21
  do 10 pushups on my kitchen counter.
• 25:24
  Right?
• 25:24
  Something like that is perfect to incorporate.
• 25:26
  While I always like to say doing lick.
• 25:29
  Little jumps or hops or stomping your feet while you're waiting for water
• 25:33
  to boil or something in the microwave.
• 25:35
  There are all these little times when we're waiting for something and those few
• 25:40
  moments that you have is a perfect time to sneak in something small like that.
• 25:43
  Counter pushups, a few jumps, a few hops, some jumping jacks.
• 25:47
  Put on some music for a little bit and just dance around your living room.
• 25:51
  Any kind of movement is good movement.
• 25:54
  Pam Peeke, MD: You gotta keep moving.
• 25:55
  So when we come back, I've got more questions for Karen about leveling up
• 26:02
  to do some nice things for your spine.
• 27:06
  And we're back.
• 27:07
  Okay.
• 27:08
  So.
• 27:10
  You know, for a natural fact that I am a Posture police woman.
• 27:16
  and you are a posture police woman.
• 27:18
  So why is posture so important?
• 27:24
  I mean, just it's important throughout life.
• 27:27
  but why is it so important for a woman, especially, you know, if she's in
• 27:32
  her thirties, forties, and now she's looking toward menopause where we
• 27:37
  have little changes happening, right?
• 27:40
  Why is posture so important?
• 27:42
  Karin Weinstein: as we age, it becomes more and more important, right?
• 27:44
  Because oftentimes, once we're moving through that menopausal transition and
• 27:49
  we have less estrogen in our body and we start to see some bone loss, and
• 27:54
  when we have poor posture that can put more pressure on the front of the spine.
• 27:59
  'cause most of us tend to kind of.
• 28:00
  Slouch around forward,
• 28:02
  Pam Peeke, MD: No, stop It really, I mean, I am horrified by what's
• 28:08
  happened since you know the ad.
• 28:10
  Vent of social media with everyone's nose stuck in their, you device.
• 28:16
  And so their neck has either got tech neck going on and then, you know,
• 28:21
  the whole spine is going forward.
• 28:24
  it's just awful.
• 28:25
  I mean, I think everyone should just have a friend take a picture of.
• 28:30
  You know when you don't know someone's taking a picture and
• 28:33
  then you'll be so horrified.
• 28:35
  It will absolutely snap you out of your delusion that you're fine.
• 28:40
  And then you'll see that you need to constantly correct.
• 28:43
  I do this with the shoulder roll.
• 28:45
  Bring myself back into a neutral, spine.
• 28:49
  I'm doing it all day long because I catch myself doing this and it's terrible.
• 28:55
  'cause first of all, you look awful.
• 28:57
  Hey, here's a little something.
• 28:59
  You wanna drop two to three inches from your waistline.
• 29:03
  Stand up straight.
• 29:05
  I mean, I remember seeing this.
• 29:06
  Karen, I'm not sure if I showed you, oh my gosh.
• 29:10
  So Kate Moss.
• 29:11
  You know, the supermodel little person and everything.
• 29:14
  There was a picture of her that was once done.
• 29:17
  Some photographer caught her while she was kind of bent over
• 29:20
  in a little nasty position.
• 29:22
  I mean, she had a belly.
• 29:24
  We were all like WW wait.
• 29:26
  What happened there, and then it shows a picture of her when she's standing
• 29:30
  up straight and it's completely gone.
• 29:33
  the belly hanging out was gone.
• 29:35
  That's because your muscles are lax.
• 29:38
  You know your abdominal muscles when you're bent over like that.
• 29:42
  But if you wanna look absolutely powerful, amazing, strong in mind and body.
• 29:49
  Stand up straight, you know?
• 29:52
  And, and when I say that, don't be ridiculous.
• 29:55
  I mean, you're not like hyperextended or something.
• 29:58
  You're just kind of remembering your ears, your shoulders and
• 30:02
  your hips are all in alignment.
• 30:04
  And that's your neutral spine.
• 30:06
  And try to envision that practice with that, because you'll look amazing
• 30:11
  and it affects your mood too, right?
• 30:14
  Karin Weinstein: Oh, absolutely.
• 30:15
  I believe that the way you way you carry yourself certainly affects
• 30:18
  your mood, and that is something that becomes more and more important.
• 30:22
  Especially when we start adding some load in strength training.
• 30:25
  So practicing that, you know, in things like you know, yoga class where there's
• 30:30
  some focus on posture, and then carrying those tools that you learn into some
• 30:35
  strength training is a really good idea because that's where that neutral spine
• 30:39
  becomes more and more important as we start lifting more and more weight.
• 30:43
  So having that practice under your belt is always really helpful.
• 30:47
  Pam Peeke, MD: I think that that's so terribly important.
• 30:50
  the posture thing is kind of something I play with all day long.
• 30:55
  and some, another little trick for.
• 30:57
  This is, this was taught to me by a dear, dear, wonderful friend who's a Marine.
• 31:03
  and I said, where did you get that posture?
• 31:05
  My goodness.
• 31:06
  It looks like, yeah, I mean, your back's like a board.
• 31:09
  I mean, it's, it is crazy.
• 31:11
  And he goes, it's simple.
• 31:12
  We were taught to look straight ahead.
• 31:14
  Okay.
• 31:15
  And how many people are like staring at the ground while they're walking?
• 31:18
  Like, what's so important on the ground?
• 31:21
  They don't get it.
• 31:22
  and you forget.
• 31:24
  Look straight ahead.
• 31:25
  You could still see exactly where you're going, know, you
• 31:28
  Karin Weinstein: that's, that's one of those things with older women, right?
• 31:31
  They start to kind of get afraid of falling.
• 31:33
  So the head drops, the posture starts to go, and that actually
• 31:37
  poor posture actually increases the likelihood of falls.
• 31:40
  So it's actually having the opposite effect from what they're intending, right?
• 31:45
  They think by being more cautious about what's happening right in front of
• 31:48
  them, they're going to prevent a fall, but it's actually keeping your chin up.
• 31:51
  Looking out ahead of you.
• 31:53
  Having that good posture as you're walking is actually more beneficial 'cause
• 31:57
  then you have a nice gait pattern and everything else that goes along with that.
• 32:01
  Pam Peeke, MD: It, it all kind of comes together like a package deal.
• 32:04
  So that's something to work on in the new year.
• 32:07
  And if you really, I mean, seriously, I am so serious about this.
• 32:11
  I want to.
• 32:12
  Dare you to tell someone that you know, either if you're in a workplace or if
• 32:19
  you're home and you're bent over your computer, Tell them at some random time
• 32:24
  when you don't know, they should take a picture of you as you're bent over
• 32:29
  your computer and you will be shocked.
• 32:33
  Shocked and amazed at how rotten you look, and you could probably
• 32:37
  hear your spine screaming for help, help you know, what are you doing to
• 32:44
  your back already crying out loud.
• 32:46
  Okay.
• 32:47
  Now other things we can do.
• 32:49
  So yoga's awesome.
• 32:51
  How about Pilates?
• 32:52
  Karin Weinstein: Yeah, Pilates is, I mean, it's kind of along the same lines as yoga.
• 32:56
  I think really anything that attracts you.
• 32:59
  Pilates is not something that I have a lot of experience with actually.
• 33:03
  I'm more of a yoga.
• 33:04
  Girl myself.
• 33:05
  So that was something that, kind of coming out of playing volleyball
• 33:09
  like we were talking about.
• 33:10
  I was a little bit of a weekend warrior and beating my body up a little bit.
• 33:14
  and yoga really helped with that tremendously.
• 33:17
  and I know that a lot of people have the same experience with
• 33:20
  Pilates in terms of finding.
• 33:23
  It helps with their posture, it helps with their core strength, it helps
• 33:25
  with alignment and just awareness of where your body is in space and
• 33:30
  how you're holding and holding and moving your body, and I think that's
• 33:34
  Pam Peeke, MD: Elongation Elongation is very important.
• 33:37
  No question about it.
• 33:38
  Alright, let's go to strength training then.
• 33:42
  how does a woman, what would you recommend for a woman as she's
• 33:46
  beginning her strength training career?
• 33:50
  Karin Weinstein: So you always have to take in into consideration where
• 33:53
  someone is coming from, right?
• 33:55
  What is their injury history?
• 33:57
  What is their exercise history?
• 33:59
  What are their goals?
• 34:00
  You know, is there something that you would like to be able to do?
• 34:03
  Travel and be able to lift your suitcase up into the
• 34:06
  overhead compartment on a plane.
• 34:08
  So those are all things that you wanna take into consideration.
• 34:11
  So you might start doing some overhead presses.
• 34:14
  You might start to do some, just sit to stands, simple squats, things like that.
• 34:20
  I always, always start with body weight exercise because
• 34:23
  if you're not able to kind of.
• 34:24
  Control your own body weight, yet we wanna have that down first
• 34:28
  before we start adding in more load.
• 34:30
  but when we start adding something simple like a dumbbell.
• 34:34
  I can start at three pounds, five pounds, because what I've, I've
• 34:38
  noticed is that women will walk around their house and pick up and
• 34:42
  move heavy things all day long, but the moment you give them a dumbbell,
• 34:46
  that oftentimes weighs less than that.
• 34:49
  There's suddenly a little bit of a step back, like I'm not
• 34:52
  capable of doing that yet.
• 34:54
  You know, they're moving bags of cat litter and dog food, and my KitchenAid
• 34:59
  mixer, I'm pretty sure weighs 25 pounds and they don't even think about it.
• 35:03
  They'll pick up grandkids, not give it a second thought, but you could ask them to
• 35:07
  lift a 10 pound dumbbell, and it's like you're asking them to move a mountain.
• 35:12
  Pam Peeke, MD: so what's going on with that
• 35:14
  Karin Weinstein: I just think it's psychological.
• 35:16
  I think first of all, I think women underestimate the strength
• 35:18
  that they already have oftentimes.
• 35:20
  So
• 35:21
  when,
• 35:21
  Pam Peeke, MD: point.
• 35:22
  Karin Weinstein: yeah, I think that they end up coming into a wheat room
• 35:25
  and there's just something different about a wheat having a number on it.
• 35:29
  Because now you know how much you're lifting and there's just
• 35:33
  something psychological about that, that really, that gets to people.
• 35:37
  And it's something that I use these comparisons oftentimes when
• 35:41
  I see that people are, hesitant to increase weight, I'll have a
• 35:44
  conversation with them and say.
• 35:46
  Okay, let's talk about who does the grocery shopping at home?
• 35:48
  Are you carrying the bags in when you do that?
• 35:51
  when you take a trip, are you carrying your own suitcase?
• 35:54
  And we'll start having a conversation and all of a sudden they realize,
• 35:57
  oh my gosh, I do this all the time.
• 36:00
  And it takes away some of the intimidation of actually using a
• 36:04
  dumbbell instead of carrying groceries, even though there's really not much
• 36:07
  different about the two of them.
• 36:09
  Pam Peeke, MD: I think that that's so important.
• 36:12
  I think we walk in with such stereotypic feelings, about what
• 36:17
  strength training's all about.
• 36:19
  and you know, I mean.
• 36:20
  We've seen on, TV and other places, all these beefy people, walking
• 36:27
  into, gyms and, doing their thing and they're very intimidating.
• 36:33
  Or you'll have these women who are kind.
• 36:35
  Jim Jockeys, who are ripped and shredded and you're like, oh my God.
• 36:40
  and here I am, just an average body and the rest of it, without realizing
• 36:45
  No, walk your behind right in there.
• 36:48
  You own it too.
• 36:50
  You paid to be there.
• 36:52
  pick up that weight and really start to do it.
• 36:55
  And I think that, to your point, once you begin to realize that you are
• 37:00
  strong, all of a sudden it's like, Hey, you know, this isn't so bad.
• 37:04
  I had the same feeling many years ago.
• 37:08
  think dinosaurs were ruling the earth at the time.
• 37:11
  you know, I was in my medical training and, uh, my residency.
• 37:16
  And I went to, you know, some little gym where I could escape and kind of, I found
• 37:22
  that being on a treadmill de-stressed me.
• 37:25
  'cause in those days all you had was a treadmill.
• 37:28
  And you know, that was about it.
• 37:30
  so, one day, a young man, and I'll never thank him enough, whoever
• 37:34
  the heck, he was just a sweet guy.
• 37:37
  He was a trainer.
• 37:38
  And he, Was working out in there and he walked up to me and he tapped me on
• 37:43
  the shoulder as I was on the dread mill.
• 37:46
  'cause I was bored to tears, but at least I was de-stressing and using my body.
• 37:52
  And he said, you know, have you ever thought about doing weights?
• 37:55
  And I said, what is doing weights?
• 37:58
  What is that?
• 37:59
  And he goes, let's just, you know, if, if I could take you
• 38:01
  over here to the weight section.
• 38:03
  I said, isn't that where guys hang out?
• 38:06
  And they said, yeah, you know, no question.
• 38:09
  But women too.
• 38:10
  let me, let me just, you know, so I kind of was a little cautious here.
• 38:15
  I'm like, where am I going?
• 38:16
  We went in there and he handed me weight and he said, give it a whirl.
• 38:21
  I'm gonna show you the form.
• 38:23
  Let's see what you can do.
• 38:24
  Well, I mean, the rest was his history.
• 38:26
  I took to it like a fish to water.
• 38:29
  I loved the feeling of power.
• 38:32
  It's like, whoa, you know?
• 38:34
  Like this feels, I've never felt like this before.
• 38:39
  And to your point, I'm sure I've lifted heavy stuff, but it never occurred
• 38:44
  to me to do it more deliberately without the purpose behind it.
• 38:50
  Like, okay, the 25 pound bag of dog food.
• 38:53
  Okay.
• 38:54
  That kind of thing, versus.
• 38:57
  25 pound, single arm dumbbell for a biceps girl.
• 39:02
  Hmm.
• 39:03
  That's interesting.
• 39:05
  What's that about?
• 39:06
  And so I think that it, it's a real mental play, isn't it?
• 39:12
  Karin Weinstein: Oh a hundred percent.
• 39:13
  I think women really just get in their own head about these types of things,
• 39:18
  and I think that the more we can make these connections to the everyday things
• 39:21
  that they're already doing, the more we kind of break down the barrier, you know?
• 39:26
  And then you have the whole, I'm afraid to get bulky thing, which is something
• 39:30
  that I hear over and over again.
• 39:32
  but.
• 39:32
  Women don't understand that when you see someone online or on social
• 39:37
  media who has a lot of muscle, they have worked so hard for that muscle.
• 39:43
  You have to eat a certain way to look like that.
• 39:46
  You have to work out a specific way and you're run of the mill.
• 39:50
  Generic strength training program is not going to make a woman bulk up like that.
• 39:56
  there are women out there who would like to get muscles that look like that, and
• 39:59
  they just have to work really hard at it.
• 40:02
  we have to do away with that whole, I'm afraid to get bulky thing because it's
• 40:06
  done women a huge disservice because there I, I actually am working with a
• 40:11
  client now who shows osteoporosis and the reason she did not strength train
• 40:15
  was because she was so afraid she was going to get bulky and she said, I wish
• 40:19
  I could talk to my 20-year-old self.
• 40:21
  And tell her what was going to happen if I stayed away from the weights.
• 40:25
  Pam Peeke, MD: I know, and you know, and for you and I who are lifelong
• 40:30
  athletes, you know, we pray to be bulky.
• 40:33
  We're like, please God.
• 40:34
  and honestly, between you, me and the walls, there's,
• 40:39
  genetics is a monster here.
• 40:41
  There's no question.
• 40:43
  I mean, you can't pray to be Serena Williams.
• 40:45
  You just can't.
• 40:46
  I mean, you're either Serena or you're not.
• 40:49
  so there you have it, number one.
• 40:51
  Number two, regardless, the training technique.
• 40:56
  It can be optimized, but you're gonna work, you're gonna work like
• 41:02
  there is no flipping tomorrow.
• 41:04
  You are gonna work if you wanna, you know, really tone it up and optimize
• 41:12
  the size of the muscles and stuff.
• 41:14
  And you're doing this obviously naturally you're not juicing or ridiculous stuff.
• 41:19
  and then honestly, what I tell women is.
• 41:23
  You know, your body's gonna take it where it's gonna take you and you'll
• 41:27
  look like whatever you look like.
• 41:30
  That's it.
• 41:30
  We're done.
• 41:31
  And you can't hope for.
• 41:34
  So, you know, I'm gonna ask you the question.
• 41:37
  So do you have anatomical parts that you're just like ridiculously proud of
• 41:43
  and that you were just sort of born really with some superb muscle in that area?
• 41:50
  Karin Weinstein: I mean, I think overall I'm a thin person.
• 41:54
  I've always been thin no matter how much.
• 41:56
  Strength training?
• 41:57
  I do.
• 41:58
  but I know that it's genetic, right?
• 41:59
  Because my dad was built the same way.
• 42:02
  His brother, his sister, they all had the same body type.
• 42:05
  And I got that body type, and that actually is hard.
• 42:10
  It wor, I feel like it almost works against me sometimes because I
• 42:13
  think sometimes people think I want them to look like me and I don't.
• 42:17
  Because to me what fitness is, is has very little to do with
• 42:21
  the way that your body looks.
• 42:23
  If your body is functional and it allows you to do all of the things that you
• 42:28
  want to do with as little discomfort as possible, that is a fit body.
• 42:34
  Right?
• 42:35
  So that's the.
• 42:37
  Picking up the bag of groceries, the dog food, going for a
• 42:41
  hike with your best friend.
• 42:42
  If you can do all of those things and not think twice about it, that's a
• 42:47
  type of fitness that I'm talking about.
• 42:49
  it's not a body type fitness because so much of that is driven by genetics.
• 42:56
  So much of that is completely, completely out of our control.
• 42:59
  Pam Peeke, MD: and that's where your, body fat lands, and I'm always laughing
• 43:04
  because I have literally a boy butt.
• 43:07
  Okay?
• 43:07
  I do not have a behind, you know, every time someone showed me j LO's or Beyonce's
• 43:14
  behinds, I'm like, I was fascinated.
• 43:16
  It was.
• 43:17
  How do you do that?
• 43:18
  I couldn't even, I was like, no.
• 43:21
  I'm just like a little, like a board back there.
• 43:24
  so I ended up with my father's butt and my mom actually has kind
• 43:28
  of the same kind of thing too.
• 43:30
  So body fat distribution is also.
• 43:35
  very much genetic and just look in your own family line and you could
• 43:41
  see people who kind of look like you.
• 43:43
  I'm not built like you at all.
• 43:45
  I'm a very muscular person, and so I look back in my own lineage, you
• 43:52
  know, involves Austria and Hungary.
• 43:55
  I'm like, I don't know.
• 43:56
  I'll look like 'em all.
• 43:59
  No wonder they're little hardy people.
• 44:01
  Good Lord Almighty.
• 44:02
  So, there's a point at which you just have to be realistic.
• 44:07
  And so I think a really good guideline is just simply do your best with the basics.
• 44:15
  Do your best with the basics, and then watch what your body does.
• 44:20
  And just allow it to go where it's going to go because that, you know,
• 44:26
  whatever God gave you, you're going to see it revealed in a big way.
• 44:31
  and I think that that's the wisest way to approach this and wipe out.
• 44:36
  From your mind, some expectation that your body is going to be transformed
• 44:42
  into some influencer's body.
• 44:46
  you could shop for a hair color, honey, but you can't shop for a
• 44:50
  new body that's not happening.
• 44:52
  instead, honor, respect, and absolutely cherish.
• 44:58
  The marvelous body that you've got and then optimize the heck out of it.
• 45:05
  Have fun doing it.
• 45:07
  to your point about finding things that give you joy, when you're doing it right.
• 45:12
  Does that
• 45:13
  Karin Weinstein: Yep.
• 45:14
  Yeah.
• 45:14
  Oh, absolutely.
• 45:15
  And, and we have to keep in mind too that women's bodies, Most women have
• 45:21
  a little bit of extra fat in front of their uterus because that's an
• 45:24
  area that the body thinks it needs to protect a little bit, right?
• 45:28
  So women oftentimes are trying to get rid of what they describe as
• 45:31
  that little, you know, pouch in the front, but that's there for a reason.
• 45:35
  It's protective.
• 45:36
  So I think we have to.
• 45:38
  Understand that most of the images that we see are doctored in some
• 45:42
  way, especially now with ai, which can actually do it on the fly.
• 45:46
  So you can be watching an influencer talking in a video, and at the same
• 45:50
  time you have no idea that it's cinching in their waist and making their busts
• 45:54
  look bigger and smoothing out wrinkles.
• 45:57
  And so we are comparing ourselves to these completely unattainable goals.
• 46:02
  And not only that.
• 46:03
  Every decade has had a kind of like a cool body type.
• 46:07
  And so the goalpost just keeps moving.
• 46:09
  You know, one year it's super skinny.
• 46:11
  Another year you wanna have a figure eight type body.
• 46:14
  Women cannot, possibly, we can't go there.
• 46:18
  Right?
• 46:18
  That's just impossible.
• 46:19
  So we have to let go of all of that.
• 46:22
  Pam Peeke, MD: Change your hair color if you feel like
• 46:24
  it, but you not gonna change.
• 46:26
  Your body, what you wanna do is rejoice and embrace your body.
• 46:32
  Love it.
• 46:33
  look at your Bo.
• 46:34
  Really study it.
• 46:35
  Go, damn, I've got a good back.
• 46:37
  You know, look at these legs, come on down.
• 46:40
  You know?
• 46:41
  And we could always do better.
• 46:44
  We could always continue to refine and get healthier and get more fit.
• 46:50
  Those are the goals.
• 46:51
  Healthy, get fit, skinny.
• 46:54
  No, no, no, no.
• 46:57
  We wanna be strong mentally, physically, wanna be brave, right?
• 47:03
  We wanna be bold.
• 47:05
  All of those things are the goals here, and that's why start
• 47:10
  with that meaning and purpose.
• 47:12
  Kind of go to that place and then keep it rocking from there on out,
• 47:17
  and start really building a strong foundation and an ensuing podcasts that
• 47:23
  we're gonna be doing in the new year.
• 47:25
  We're really gonna be looking at building a strong foundation,
• 47:29
  mentally and physically and just taking, you know, small steps.
• 47:34
  sticky steps, ones that will stick and that are ludicrously easy to do.
• 47:41
  Five minutes.
• 47:42
  So all I ask, five minutes, right?
• 47:46
  And then you go from there.
• 47:48
  And that includes meditation too.
• 47:50
  Uh, it takes too long.
• 47:51
  Well, you know, no.
• 47:54
  No, meditate for three minutes.
• 47:57
  Prove it to me.
• 47:58
  And then what will happen is you love it so much.
• 48:01
  Next thing you know, 10 minutes went by and you're like, uh, what happened?
• 48:05
  so do you see kind of where I'm coming from
• 48:07
  Karin Weinstein: Absolutely.
• 48:08
  Yeah, I couldn't agree more.
• 48:09
  That kind of goes back to setting those attainable goals, right?
• 48:13
  So we wanna make sure that something realistic.
• 48:15
  You're not gonna sit and meditate for an hour every day.
• 48:18
  But if you commit three minutes a day, that's doable.
• 48:21
  In that there's a sense of accomplishment that comes along with being able to check
• 48:25
  off that box each time that you do it.
• 48:28
  And
• 48:28
  I think
• 48:28
  Pam Peeke, MD: start building and you build upon that in a big way.
• 48:32
  Alright, tell everyone once again how they can find out about your wonderful
• 48:37
  work and potentially connect with you.
• 48:40
  Go for
• 48:40
  Karin Weinstein: Yeah, well, there are a couple of different ways.
• 48:42
  So you already gave my website information and my name is spelled with an I, so it's.
• 48:47
  K-A-R-I-N Weinstein, W-E-I-N-S-T-E-I n.com.
• 48:54
  in addition to that, I am an a strength coach for Kari Prehab.
• 48:59
  so that's another way you could find me.
• 49:01
  I'm going to be leading a cohort coming up at, well, in the new year.
• 49:05
  I have to figure out whether it's gonna be March or April, but I'm
• 49:08
  really looking forward to that as well.
• 49:10
  So those are both ways you can find and work with me a little bit.
• 49:14
  Pam Peeke, MD: Awesome.
• 49:15
  I can't thank you enough.
• 49:17
  This was just fabulous.
• 49:19
  Our little back and forth, really welcoming women to their own bodies is.
• 49:24
  Really what we're doing, Karen, thank you so much, and of course
• 49:29
  we'll have you back on many times to help build that strong foundation.
• 49:34
  So thank you again.
• 49:36
  Karin Weinstein: Thank you so much.
• 49:37
  It's been an absolute pleasure.
• 49:38
  Pam Peeke, MD: I wanna thank my sponsor, so array vitamins,
• 49:41
  minerals, and herbs, rooted in nature, and the new her life stages.
• 49:48
  Products that cover you from menstruation all the way through post menopause.
• 49:54
  So scope it out@soarray.com,
• 49:57
  S-O-L-A-R-A y.com.
• 50:00
  Take a moment now.
• 50:01
  Leave us a review 'cause we love to hear from you.
• 50:05
  So this has been a production of podcast health and remember, your
• 50:12
  time in this world may be limited, but what you could do with that
• 50:17
  time is not So get on out there.
• 50:20
  Have a good time.
• 50:22
  Seize the day everyone.
• 50:24
  Thanks for listening.