Latest / The Body Recomposition Revolution | Fat Loss and Strength for Women 35+ / The Best Cardio for Fat Loss After 35: HIIT, Sprint Intervals, and Zone 2 for Body Recomposition

Transcript

The Best Cardio for Fat Loss After 35: HIIT, Sprint Intervals, and Zone 2 for Body Recomposition · The Body Recomposition Revolution | Fat Loss and Strength for Women 35+

• 0:01
  Hello ladies, welcome back to the Body.
• 0:04
  Recomposition Podcast. This is your host, Robin today.
• 0:09
  We are going to go over the ever.
• 0:12
  Contentious. Area of cardio and we're going
• 0:16
  to cover. All the different.
• 0:18
  Types of cardio. And what type you should be
• 0:21
  doing if you are a woman above. The age of 35 Who is?
• 0:25
  Trying to lose fat? Because we have all heard the
• 0:29
  various types of cardio there are and if you are like
• 0:32
  everybody else, it's. Incredibly confusing there.
• 0:35
  Is hit, there's sit, there's Zone 2, there's.
• 0:39
  No zone cardio and you're just running or walking or stair
• 0:42
  climbing aimlessly with no target in mind for.
• 0:46
  An hour. Two hours. 10 minutes.
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  What do you do? How much do you need to do and
• 0:51
  what is each? Method of cardio.
• 0:53
  Doing to you. We're going to go.
• 0:55
  Through all of that, today I would like to preface this
• 0:59
  episode with. If you enjoy going for.
• 1:02
  Walks without. Constantly looking at.
• 1:04
  Your heart rate, Please do. That that's very important if
• 1:08
  that's something that makes you happy.
• 1:09
  Please do that if you. Are marathon training and you
• 1:12
  have. Other goals outside of body.
• 1:15
  Recomposition, which means dropping fat and maintaining or
• 1:18
  gaining muscle. This is not relevant for you.
• 1:22
  This episode is just. Going to go.
• 1:23
  Over the. Best method of.
• 1:25
  Cardio if your goal is to drop fat.
• 1:29
  And keep that. Muscle, which is body.
• 1:32
  Recomposition SO. If that is your goal, we are
• 1:35
  going to talk about how you can use cardio as a way to get
• 1:40
  there. More efficiently and you can
• 1:43
  also. Use cardio as a way to.
• 1:45
  Improve your aerobic endurance because zone 2 has been life
• 1:50
  changing for me personally. For example, I'm not a runner at
• 1:54
  all, I am a lifter. I love lifting.
• 1:57
  I don't like running, it hurts my knees, it doesn't help me
• 2:00
  maintain my leg muscles and I work so hard for.
• 2:04
  Those because I have. Chicken legs, so I'm not a
• 2:07
  runner. But.
• 2:09
  Once in a while I do like to challenge myself and run a 10K
• 2:13
  once in a while, meaning every year.
• 2:15
  So mostly because one of my best friends, her and I run it and
• 2:18
  some years she wins, some years I win and we just don't stop.
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  So, and I think it's really important.
• 2:23
  To have a. Well-rounded repertoire of
• 2:28
  training. Bases because if you are a
• 2:31
  lifter, why? Would you completely cut out
• 2:34
  running? Or Pilates or yoga.
• 2:37
  You want to be. Versatile because that's.
• 2:41
  What keeps it fun? And that's what keeps
• 2:43
  challenging your body in different types of ways that you
• 2:46
  otherwise wouldn't experience, but in this.
• 2:48
  Episode, as I said. We are going over.
• 2:51
  Cardio. And how to?
• 2:52
  Utilize it for body. Recomposition specifically for
• 2:56
  women above. The age of 35, I say.
• 3:00
  That in every episode. And there's a reason for that.
• 3:03
  The reason being. At age 35.
• 3:06
  Most women start experiencing seeing hormonal shifts.
• 3:09
  I mean, you can deny it or say. That's silly, but it's true.
• 3:13
  That's what starts. Happening and you need to start
• 3:15
  using cardio more strategically if you want.
• 3:19
  To go. Through a body recomposition.
• 3:21
  Process. So let's start here.
• 3:24
  Heart rate. Zones.
• 3:26
  The reason why cardio is very. Unproductive for a lot.
• 3:31
  Of women is because they are not.
• 3:33
  Aware of and. Watching their heart rate zones
• 3:36
  during. Said cardio activity.
• 3:39
  So if you are somebody. Who is walking until you're
• 3:42
  sweaty on the cardio or on the treadmill for a long time
• 3:47
  without watching your heart rate?
• 3:48
  That is not productive in terms of losing body fat.
• 3:52
  If you are somebody. Who's going to Orangetheory?
• 3:54
  Classes. Or some sort of high intensity
• 3:56
  interval class. Or.
• 3:58
  Running outside without keeping an eye on that heart rate, that
• 4:02
  is not productive in terms of body fat reduction.
• 4:07
  So as I said, the purpose of this episode is go through.
• 4:09
  Going through what we can do with our time.
• 4:12
  That we devote cardio. To make it most impactful before
• 4:17
  you even start dabbling with cardio in the way that I'm going
• 4:20
  to. Describe.
• 4:21
  You will need to find. Out your 5 heart.
• 4:24
  Rate zones. I do this.
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  For my RAC ladies, I actually love doing this for them.
• 4:29
  It's kind of it's so interesting to me to see the variances, but
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  if you are not one of them and you'd.
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  Like to calculate. Your own heart rate zones.
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  Just go online and type in heart rate zone calculator.
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  I use a couple. Different methods in combination
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  with one another. As well as data.
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  That I can pull from their heart rate.
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  Trackers. Be it an Apple Watch or a Garmin
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  or a Fitbit. Or what?
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  Have you? But if you are not mine, you
• 4:54
  will go online and just type in calculate my heart rate zones.
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  It might not be. Quite as accurate as if if I
• 5:01
  were to do. It or another professional but
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  it. Will work for the purpose of.
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  Moving forward with intentionality in your cardio
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  now that you have. Your 5.
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  Heart rate zones written down on a little postage or put in the
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  notes section of your phone and I refer to mine all the time.
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  You actually need to write these down or put it somewhere where
• 5:20
  you can grab it and refer. Back to it which?
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  Ideally is in your phone because we're always holding those
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  right. You can just go back and what
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  was my zone again? So now that you have your. 5
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  heart. Rate zones designated we are
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  going to jump right into. The cardio you've probably.
• 5:35
  Heard a ton about on social media zone. 2.
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  If this is a foreign concept, you might be wondering what the
• 5:42
  heck is zone two? Well, now that you have your
• 5:44
  heart rate zones calculated, you might have.
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  OK, these are my numbers, not yours.
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  My zone 2 is 138 to 149. So when I'm on the treadmill
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  doing a session of zone two, my. Heart rate has to.
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  Continuously be in the zone of 138 to 149.
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  How do I monitor that? I personally use my ale watch
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  and I have it U doing a cardio session and actually can go on
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  the screen now with their new update and I just have it U and
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  I watch and make sure that my heart rate is in that.
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  Threshold. And it's important that you stay
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  in that threshold because when you are in the threshold of zone
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  2, for me, 138 to 149, your body is using.
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  Fat as. Fuel to complete that session.
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  Zone 2 specifically is in support of fat oxidation.
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  Burning fat. That's what you want to do now
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  during one of my Rack roundtable sessions, we have these Zoom
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  calls once a month we were going over.
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  How all the ladies? Are trying are getting into
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  their zone 2 and what those numbers look like for each of
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  them specifically for me, my favorite way to do a zone two
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  session is really early in the morning after I have 30 to 40
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  grams of protein and I marched down to my treadmill and I will
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  put it on an incline of four and a.
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  Speed of four. And that primarily keeps me
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  within my zone 2 range. Remember that 138 to 149.
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  But sometimes, depending on how much caffeine I've had, I might
• 7:13
  need to turn down the intensity. Or depending on how much
• 7:16
  caffeine I have not had, I might need to bump up the intensity
• 7:19
  and I can do that. 3. Different ways I can increase
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  the incline, I can increase the speed a.
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  Bit. Or I can do something else like.
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  Wear a weighted vest or hold little. 1 LB dumbbells which has
• 7:30
  been my. Favorite choice lately?
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  My other rack ladies. They.
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  Do their zone 2 on the stair climber and they have a.
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  Specific speed that they are at. To make sure they're within
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  their zone 2 and as you progress in your session, you might have
• 7:44
  to bump up the intensity or it's not going to be stagnant the
• 7:48
  entire time. But you'll get used to it.
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  You will get a feel for it if. You are continuously watching
• 7:54
  your heart rate on whatever. Device you choose.
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  To make sure you're staying there, you'll learn what.
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  Speeds. What inclines?
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  What intensities? Work for you to.
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  Keep you in zone 2 and again zone 2 is important because
• 8:07
  you're using fat as fuel during that session and it's also great
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  for improving your aerobic index when I was training for my 10K,
• 8:15
  which I do. Every single year, but.
• 8:16
  Again, I'm not a runner. I really just do it to compete
• 8:19
  with my best friend. Like I have to win and I didn't
• 8:21
  last year, so I will be doing it again.
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  So when I'm training for that. I just do 4.
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  Sessions of Zone 2. Every week for. 40 minute
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  sessions I don't run at all, I just walk at an incline.
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  But that's enough stress on my my heart to improve my aerobic
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  index and I notice it as I continue being consistent with
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  my Zone 2, I notice. That I have to.
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  Have a higher incline consistently or have a little?
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  Bit of a higher speed, which is great because.
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  My body is becoming more efficient at performing the task
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  I'm asking it so the task being go at a speed of four on an
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  incline of four and stay within the confines well as I get.
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  Better at it. I have to increase the intensity
• 9:01
  and that's. Good your workouts.
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  Whatever they are lifting. Cardio they should always be
• 9:07
  progressively getting. Harder, I mean not getting
• 9:11
  harder, but you should be challenging yourself, which
• 9:13
  means you're either going to be lifting heavier or more sets or
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  you're going your cardio is going to have higher incline or
• 9:20
  higher intensity. That is how you continuously.
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  Stress the body. Spur muscle growth, spur
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  increase in aerobic ability and also.
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  Spur fat. Oxidation for Zone 2.
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  Now how much zone 2 do you need to do?
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  Well, according to Doctor Stacey Sims, your session length the
• 9:39
  amount of time each of these sessions should.
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  Be 30 to 40. 5 minutes. That's your magic.
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  Spot the frequency. 2 to 4 sessions per week.
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  That might sound daunting. It might for some.
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  You might think, well, I could supplement that instead of me
• 9:54
  doing a pointless Orangetheory Fitness.
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  Class or I could. Supplement that instead of
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  watching TV at six O clock at night.
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  Whatever you want to. Do but two to four.
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  Sessions, if you're a beginner, start with one, move your way up
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  to 4 might take you 6 months a year, but you'll just continue
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  to progressively overload on that zone 2 meaning adding more
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  with the goal of completing 4 sessions a week.
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  Now I've been lifting, training, running, doing all the things
• 10:23
  for like 15 years so. I do 4:00 to 5:00.
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  That's what my that's the stimulus my body, me needs.
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  To produce results. That might not be yours.
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  If you are really. Seasoned and getting old like
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  me? Maybe.
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  If not. Start where you are.
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  Just start. And here's a.
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  Tip Here's a tip. If you want your zone 2 to be a
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  little more enjoyable, if you have a.
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  Podcast or a TV show that. You enjoy watching?
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  Habit stack that. So you are only able.
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  To watch that show. Or listen to that.
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  Podcast while. Completing your zone 2.
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  You can't do it, you can't watch it, you cannot listen to it
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  unless you are doing zone. Two, while you take.
• 11:06
  In that content, there's a habit stacking trick and I.
• 11:10
  And actually, I really love my I.
• 11:11
  Love. My zone 2 I zone.
• 11:14
  I'll actually I key. Into what I'm listening to on my
• 11:17
  podcast, I have a rotation of probably 10 and I glean so much
• 11:21
  information from them and some of them are just just nice.
• 11:25
  Just nice to listen to like a little morning Bible thing or I
• 11:29
  don't even know. A nice happy thought.
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  Who knows that I enjoy my Zone 2.
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  It's really one of the best parts of my day.
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  Now, if you're consistent with that two to four times a week,
• 11:38
  30 to 45 minute sessions, I promise you, you will start
• 11:41
  seeing some fat. Loss at 2 weeks.
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  So that means faster fat loss than you would have had you not
• 11:47
  started doing zone 2. If you're on, check with your
• 11:49
  nutrition now we are moving in to.
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  Hit. And sit high intensity training
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  versus Sprint interval training. They are different.
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  Why? How are they different?
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  Hit. Think of.
• 12:04
  Hit as a big. Umbrella and think of.
• 12:08
  Sit. As the most intense version of
• 12:12
  interval training within that umbrella.
• 12:15
  So remember, we have 5 heart rate zones, OK, Zone 1, recovery
• 12:20
  zone 3, pointless orange theory stuff.
• 12:22
  Zone 4:00 and 5:00. That's what we're hitting for
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  hit and sit. So let's start with HIT.
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  So HIT high intensity interval training.
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  You are working in that zone 4 to zone 5 at the.
• 12:36
  Peak of each. Interval, so those working
• 12:39
  intervals 85 to 95% of your heart rate Max zone four and
• 12:43
  five as I said now when it drops.
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  Back to the recovery. Portion of the intervals, you're
• 12:48
  in zone one and two, OK, So your effort is 9 out of 10.
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  Now the duration of hit is it's kind of movable.
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  So the high intensity portion can be anywhere from 30 seconds
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  to two minutes per interval. As an example, your warm up five
• 13:05
  to 10 minutes easy whatever your Sprint 30.
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  To 60. Seconds in zone.
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  Four or five. If you get there, that's fine.
• 13:11
  If you get to zone 5, don't worry about it, but you're
• 13:14
  shooting for zone 4:00 to 5:00 and then recover for one to two.
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  So Sprint 30 to 60 seconds at that high intensity pace and
• 13:22
  then. Recover fully recover for.
• 13:24
  One to two minutes and you can repeat that 6 to 10 rounds.
• 13:29
  It really only takes like 20 minutes.
• 13:31
  Nice and fast. Way faster than zone 2.
• 13:34
  Now we're going to move into SIT Sprint interval training and if.
• 13:38
  You are a follower of Doctor Stacey.
• 13:40
  Sims She's an exercise. Physiologist who has.
• 13:44
  Been front and center in the news for maybe like 5 years now,
• 13:47
  but she specializes in Women's Health specifically.
• 13:52
  Hormone Aware. Training and nutritional.
• 13:54
  Protocols age 30. 5 and up because that's when our
• 13:57
  hormones. Start to fluctuate.
• 13:59
  But Doctor Stacey Sims has a lot of emphasis on sit being of
• 14:05
  utmost important in a woman's training protocol.
• 14:08
  At least once a week until I started following her super.
• 14:12
  Closely. Which I don't remember if I
• 14:15
  mentioned this or not in the beginning, but she is who
• 14:17
  spurred me to start my business a year and a half ago, but until
• 14:20
  then I had never. Really heard of SIT before?
• 14:23
  I had heard of HIT before. And when she kept mentioning it
• 14:27
  Stacey Sims in various podcasts in the books, I was kind of
• 14:30
  like, what is the. Difference.
• 14:31
  So the. Difference in a nutshell.
• 14:33
  Is hit. When you were at the top.
• 14:36
  Peak. Part of your interval you are
• 14:39
  exerting a nine out of 10 in terms of intensity.
• 14:42
  Sit. At the peak of the interval is a
• 14:45
  10 out of 10. And you might be thinking, Oh my
• 14:48
  gosh. Yeah, it is.
• 14:50
  But there are. Less intervals required for sit
• 14:53
  and the actual length of each interval interval is much
• 14:57
  shorter. So whereas a hit session.
• 14:59
  Might be 20 minutes a sit minute.
• 15:02
  A sit session can be as short as 10 minutes.
• 15:05
  Mine usually last 50 and a typical sit.
• 15:09
  Structure looks like. 20 to 30 seconds of all out effort, 10
• 15:14
  out of 10 and then two to three minutes of full recovery.
• 15:19
  So in terms of heart rate zones. The all out effort effort, you
• 15:23
  are at the peak. Of zone 5 and then you.
• 15:27
  Scale it back. For two to three minutes back
• 15:29
  into zone one, it's going to take you the full 2 to 3 minutes
• 15:32
  to get back to zone 1, and then you do it again and you repeat.
• 15:37
  That 2:00 to 5:00. Rounds so your sit session.
• 15:40
  Quick 2:00 to 5:00. Rounds and when you first start,
• 15:43
  please don't expect to be. Able to do 5.
• 15:45
  Rounds you might start more realistically with 1 maybe.
• 15:49
  Two but. Then we continue, we
• 15:51
  progressively continue to add intensity as time goes by
• 15:55
  because that's how we get stronger.
• 15:58
  Now you might be wondering why. Sit.
• 16:00
  Why is that? So imperative for women who.
• 16:03
  Are over 30. 5 because I wondered the same thing.
• 16:05
  I was like, well. If our goal.
• 16:06
  Is to burn fat. Can we just do zone 2 if we
• 16:09
  don't want to do near death interval training once a.
• 16:12
  Week because I. Don't so much like that.
• 16:15
  I don't like feeling like I'm going to throw up in public.
• 16:18
  I don't know. I just, it's not my thing, but
• 16:21
  I'll do it. And I've actually learned to
• 16:23
  very much enjoy hit. I am not in a state of enjoyment
• 16:27
  for sit, no, but I'm getting there.
• 16:29
  I'm going to keep, I'm going to keep doing it.
• 16:31
  I'm going to keep telling my rack ladies they're doing it
• 16:33
  too, but the primary difference between sit and zone?
• 16:37
  Two both types of cardio very valuable they.
• 16:39
  Just send different signals. To the body, body.
• 16:43
  So zone 2. Cardio that builds your aerobic
• 16:45
  capacity. Remember I said I used it to
• 16:47
  train for a 10K but I never ran once, I just did zone 2.
• 16:49
  Yup, supports fat burning because during zone 2 you're
• 16:52
  using fat. As fuel if you're.
• 16:54
  Staying in zone 2 and then it's just low stress on your nervous
• 16:57
  system. We're not having these big boom,
• 16:59
  boom, boom intervals. It's just a nice easy podcast
• 17:02
  listening Netflix binging activity.
• 17:05
  Now how does sit? Differ.
• 17:07
  Sit stimulates fast twitch muscle fibers, the ones that
• 17:11
  make us look toned in another. Episode I talked about.
• 17:14
  Our muscle. Fibers you have type.
• 17:16
  One you have type 2. Women tend to hold on to type 1
• 17:19
  fibers, which are our endurance fibers.
• 17:23
  Type 1 fibers are what enable us to run long distances better
• 17:26
  than men as we age. Type 1 fibers we naturally hold
• 17:30
  on to. They make no change in our
• 17:32
  physical appearance. They don't make us look toned.
• 17:35
  They are not the type. Two fibers which the type 2
• 17:38
  fibers are fast twitch muscle fibers.
• 17:40
  We lose them as. We age.
• 17:42
  We especially. Lose them after.
• 17:43
  Age 35. 1% per year and those muscle fibers are what make us
• 17:47
  look toned type 2 muscle. Fibers are what is.
• 17:52
  Stimulated during strength training, which is why everybody
• 17:56
  and their mom is always telling you, you need to strengthen you
• 17:58
  do you need to strength train because that's the only way you
• 18:01
  can build type 2 muscle fibers along with sit because sit
• 18:05
  incidentally, incidentally, actually stimulates.
• 18:08
  Those fast twitch type. Two muscle fibers as well and
• 18:11
  again type 2 make you toned. Now why is sit?
• 18:16
  So imperative instead of. Hit.
• 18:18
  Those. Short. 10 out of 10 extreme
• 18:22
  intense intervals. Create a huge stress.
• 18:24
  Signal to our bodies, and when that happens, multiple systems
• 18:28
  are responding at once. So there's a there's a
• 18:30
  neurological response that stimulates the neural pathways
• 18:34
  in the brain and improves communication between the brain
• 18:38
  and muscles. That intensity improves the
• 18:41
  communication between your brain and your muscles, the neural
• 18:45
  pathways, and then again the type 2 muscle fiber recruitment
• 18:49
  sit. Sit activates those type.
• 18:51
  Two, those toning muscle. Fibers fast twitch the.
• 18:54
  Responsible for strength, power, and your muscle shape.
• 19:00
  Please please Please remember that because the me making a
• 19:03
  distinction between type 1 and type 2 muscle.
• 19:05
  Fibers is has. Happened in previous episodes of
• 19:08
  mine and going forward in the future and I can't impress it
• 19:11
  enough. Which is you already have enough
• 19:14
  type 1 fibers just being a female, because type 1 fibers
• 19:19
  are characteristic of women and as we age we don't lose them and
• 19:23
  type 1. Is what is activated.
• 19:26
  During long runs and cycling and stair climbing and zone 2.
• 19:29
  That's great. That's awesome.
• 19:30
  We don't need any more of them. We need to activate the type 2
• 19:33
  and that's what spurs body recomposition because type. 2 is
• 19:36
  what gives us real solid visible.
• 19:39
  Tone, shape, strength. That's what we want.
• 19:42
  Sit equates to type. 2 weight training.
• 19:45
  Equates to type 2. Another thing sit does.
• 19:48
  I can't pronounce this word but I thought it was really cool.
• 19:51
  I wanted to share Another thing sit.
• 19:52
  Does is that it triggers the. Release of myokines.
• 19:56
  Myokines. I don't know how to pronounce
• 19:58
  it. I heard on a podcast and I can't
• 19:59
  find which one but it's MY OK INES and that is a signaling
• 20:04
  molecule released from contracting the muscles and that
• 20:08
  also signals to our. Body.
• 20:10
  To use free floating. Fatty acids for fuel.
• 20:14
  Instead of storing them as. Visceral fat.
• 20:17
  Fat, which is your belly fat? In other words, sit signals our
• 20:21
  body. To use the.
• 20:23
  Fat floating in it as fuel instead of storing it in your.
• 20:27
  Belly as visceral fat. Think of it like that more.
• 20:31
  Sit less belly fat. Now if that sentence spurred
• 20:35
  some excitement and made you think, how often do I have to do
• 20:38
  it, I will say it again. Doctor Stacey Sims.
• 20:41
  She recommends one to two sit sessions.
• 20:43
  Per week. And as we close.
• 20:46
  I would like to. Lay out an entire framework for
• 20:50
  cardio and you might use this framework, you might not be.
• 20:53
  At the ability. Level of doing this framework,
• 20:55
  but use it as an example and this comes.
• 20:58
  Straight from Doctor Stacey. Sims book so she recommends 2 to
• 21:02
  3 sessions of zone 2. For 40. 5 minutes.
• 21:06
  You can go up to 62 to three sessions of zone. 2 for 40. 5
• 21:11
  minutes and remember you need to stay in zone 2, your zone 2 for
• 21:17
  the entirety of the session. She also recommends one to two
• 21:20
  sessions of sit. True sprints. 10 out of 10
• 21:24
  you're going to puke. One to two sessions of sit.
• 21:28
  She recommends strength training.
• 21:30
  Three to four days per week. Now that's Doctor Stacey Sims.
• 21:36
  I defer to her for a. Lot of things for me, I like to
• 21:41
  strength train. Five days a week I like to do. 4
• 21:45
  rounds of zone 2 because a lot of times it's just my routine.
• 21:48
  I like to do 1 bout of sit during the week and then if I
• 21:52
  don't do. Sit, I will do.
• 21:53
  One bout of hit. That's my framework.
• 21:56
  Is it exactly what she recommends?
• 21:58
  No. Is it what works for me?
• 22:00
  Yes. Am I hitting my?
• 22:02
  Targets, yes. Am I doing it in a way that is
• 22:05
  still makes being active enjoyable?
• 22:08
  Yes. So keep.
• 22:09
  That in mind, that's just an example framework of utmost.
• 22:13
  Priority is that you're. Doing.
• 22:15
  Activities that you will actually do so.
• 22:18
  Try your best to make it enjoyable and if that means you
• 22:22
  are doing Pilates once a week and it doesn't count towards
• 22:25
  strength training zone 2. Or hit.
• 22:28
  So be it. That's.
• 22:29
  Still an enjoyable activity that is going to benefit you in
• 22:32
  other. Ways like your core stability or
• 22:34
  your. Spinal health, But for body
• 22:37
  recomposition, the framework I mentioned is what doctor Stacey
• 22:40
  Sims recommends. As a whole.
• 22:42
  Do a couple zone. Twos do a couple.
• 22:45
  High intensity intervals. Make sure your strength training
• 22:47
  a few times a week and you're set.
• 22:49
  You are then pulling all. The levers for body.
• 22:52
  Recomposition. And if you feel like you are
• 22:55
  ready. To take on a strength training
• 22:57
  program for body recomposition and you would like one that's
• 23:01
  personalized to your equipment, to you, and to your needs, you
• 23:06
  can e-mail me at racrecompositionthatsjustracandthenrecomposition@gmail.com.
• 23:13
  I will. Develop you a.
• 23:14
  Strength training program with your cardio.
• 23:17
  Everything included. There's just a few.
• 23:19
  Quit 2 quizzes to complete prior to that.
• 23:22
  And that is $99. Also in another mini episodes I
• 23:25
  mentioned, I do custom macro formulations.
• 23:28
  You can e-mail RAC recomposition for those.
• 23:31
  As well. Those are $99.00 and they are.
• 23:34
  A4 page PDF. Complete with a little video of
• 23:36
  me explaining what you're going to eat, when you're going to eat
• 23:40
  it, and everything else necessary to understand macros.
• 23:43
  As a beginner, intermediate, advanced, I've had all levels of
• 23:48
  women interested in getting their custom macro formulations
• 23:51
  and with that process. It is a three.
• 23:52
  Quiz one it takes it takes some time, so be patient with with
• 23:57
  that. Ladies, thank you so much.
• 24:00
  I read all your emails. I love all your emails.
• 24:02
  It really just brings me joy when you take a moment to send
• 24:05
  me. A word of whatever.
• 24:07
  It might be like, oh I bought the book or I've been doing the
• 24:09
  thing and makes me so happy. You should put your questions
• 24:12
  on. Spotify or Apple podcast?
• 24:14
  In the comments make sure everybody can see them because
• 24:17
  as I said last time, the only bad question is one that goes
• 24:21
  asked. OK, thanks for listening ladies.
• 24:23
  You will be hearing from me next week.