Latest / SOTA Personal Training Podcast / Stress, Self-Worth, & Showing Up Fully w/ Annie Marshall

Transcript

Stress, Self-Worth, & Showing Up Fully w/ Annie Marshall · SOTA Personal Training Podcast

0:00
Welcome, everybody. Coach Phil here.
0:02
I am here today with our client Annie, and she's been gracious
0:05
enough to sit down with me and talk to her story, little bits,
0:09
how she got into fitness, celebrate her accomplishments.
0:12
So, Annie, thank you for doing this and for being here.
0:15
Yeah, it's really exciting. Thank you for having me.
0:18
Absolutely. I'm excited to talk to you about
0:20
a few different things, but let's start with some Ice
0:23
Breakers here, really quick ones, just this or that.
0:26
Let's do whatever comes top of mind.
0:28
Let's do it. Coffee or.
0:30
Tea coffee with cold foam from Trader Joe's because it's
0:34
delicious. Isn't.
0:36
Salted Maple. Salted.
0:38
Maple. Yes.
0:39
It sounds like a. It's delicious.
0:41
OK, dogs or cats? Dogs.
0:45
OK, do you have pets? I have a dachshund, She's 5.
0:48
Love it. She's so, she's so awesome.
0:50
I believe it, yeah. Cardio overweights.
0:56
It used to be cardio, it's weights, it it's both.
0:59
I can't pick one or the other because I like both of them.
1:02
Beach vacation or a mountain getaway?
1:04
That is a beach vacation. Maybe Costa Rica again, or
1:09
Hawaii or anywhere in the South. Yeah, just.
1:12
Beach, warm sand, morning, midday or evening workout.
1:18
Morning. I lose my steam by the end of
1:20
the day. Yeah, you're doing a lot.
1:22
Yep, Yep. Favorite restaurant?
1:29
Have you ever had green in the green?
1:32
It's in Saint Louis Park. It's also downtown and it's a
1:37
it's a salad. So it's a chopped salad of like
1:40
so many different things. So I think they have like 10 or
1:44
15 different salads that they can make and it's kind of like
1:49
Chipotle style or you can add whatever you want to it, but
1:52
they also have like pre made things that you can make too.
1:55
That's great. It's really good.
1:57
Because, you know, crisp and green is really big.
2:00
Do you like crisp and green too? I don't think they're as good.
2:03
Green in the grain is the place to be really when you want a
2:06
really, really good salad. Just.
2:07
A little plug. Well, that's, that's great.
2:09
I think we only like quick, healthy, convenient options, but
2:12
they also taste good. Yeah.
2:13
It's hard to do all three of those things right.
2:16
During COVID, because I lost my job during COVID, they did a
2:21
food truck and or like a van. So you would order online, they
2:26
would come into your neighborhood, you look on their
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social media page and they would go around the Twin Cities, so
2:33
everywhere. And then you'd pick your day.
2:35
You get your salad or you you order your salad would be in the
2:39
truck. You pick it up and then you go
2:41
on your way. It was so genius.
2:44
And so I think that's what really made them open up like 3
2:48
more stores after that. Yeah, so.
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Green in the grain. Green in the grain?
2:52
Yeah, green in the grain for sure.
2:53
Love it. What was your first concert?
2:56
Bob Dylan, actually, I was five years old.
3:00
I was at the Deck in Duluth with my mom, and she said, you're
3:06
going to this, We're doing it. And I was like, oh, Bob Dylan, I
3:10
don't even know who that is. She's like, you're going to
3:12
remember this for the rest of your life that you got to see
3:15
Bob Dylan when you're 5 years old at the Deck when he was in
3:18
like his prime. It was.
3:21
It was so awesome. Do you have like a a
3:23
photographic memory of that? Yeah, we were sitting up on like
3:27
one of the highest seats, but I remember laying down in the seat
3:30
and just listening to the music. It was super cool.
3:34
What a cool memory. Yeah, yeah.
3:35
What an artist to see. Yep.
3:37
Like this guy sounds kind of funny.
3:38
I don't know. Yep, Yep.
3:40
Oh, that's amazing. Yeah.
3:42
OK, last one. If you get one superhero power,
3:45
what would it be? I would say flying.
3:50
Oh yeah, classic. Take us through kind of what you
3:54
were telling me before about what you know started activity
3:58
in your life, so to speak. Well, actually got away from
4:02
sports when I was in high school, like I, I was my junior
4:06
year, I'm not doing volleyball anymore.
4:08
I was on JV, but I was benched. I was not good at it.
4:12
I was like, I'm just going to start doing individual stuff
4:15
because I love gymnastics growing up and dance and all
4:18
that stuff. And so I had my mom buy me a
4:23
pair of black trusty Nike shoes. It's like I'm going to start
4:28
running because I did cross country and I was like, oh,
4:30
that's not really my sport either.
4:33
And I started running the hills in our town and I just like
4:36
would set a goal for myself. I'm going to run across the top
4:39
of the plateau of the hill and then I'll walk down and then
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I'll run around town and just made like little fun goals.
4:44
And then finally, it's like, you know what?
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When I went to college, I was like, I'm thinking I'm going to
4:49
take up health and fitness. I think this sounds pretty fun,
4:54
but I didn't know what avenue I wanted to go with it.
4:57
I was like, am I going to do personal training?
5:00
No, I don't want to do that. And so then I went into just
5:05
doing like community health and personal Wellness and maybe
5:08
managing my own fitness club someday or just a really weird
5:13
trajectory of how it all shaped up so.
5:17
Yeah, well, the industry is so big and you can go so many
5:19
different directions and it's only growing.
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So it is cool you can really find a niche which.
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Is cool. Yep.
5:27
So now I work with older adults. So I kind of specialized in
5:32
college with functional fitness for older adults and work the
5:36
work with them on a daily basis. Now it is the best job hearing
5:40
about all their stories, what they've gone through in their
5:42
life, you know, little things that they can tweak to make
5:45
themselves feel better. It it is, I love it.
5:49
I love going to work every day. That's that's great.
5:52
Not that many people can can say that with conviction.
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So it's a big deal. Yeah.
5:57
And they really, they really want to do better too, because
6:00
they may not have had the knowledge like we do now of what
6:04
they needed to do to make sure that they were healthy until
6:07
those later years. So it's, it's really, it's
6:11
really quite powerful and influential.
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So there's a big, big knowledge gap.
6:16
And, you know, most people listen to this.
6:19
They have older parents and like fitness was not maybe part of
6:24
their youth and then they got older and now there's a big lack
6:28
of skill set to like self kind of self correct or or it was
6:33
just never part of their DNA. And so a lot of people see their
6:37
parents struggle with longevity related health issues and, and
6:41
it's tough. So it's really important work.
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Yeah, I mean, the neural pathways, like, you know,
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they're dug down deep once you get older, so you can't really
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get out of it. You can try, but it takes you a
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lot longer to climb out of those habits that you've already
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established for yourself. I see it with my dad every day.
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He's like, oh, I'm doing this. I have to get my knee replaced.
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I'm going to do this same diet that I did before.
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I was like, OK, that's what you need to do, Dad.
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That's perfect. But, you know, he doesn't know
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any other way, and that's OK. But at least in the line of work
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that I do, like, I can, you know, give little tidbits of
7:15
information, they're like, oh, yeah, that's awesome.
7:18
That's awesome. You read PRT stuff about like
7:20
medicine 3 point OI. Haven't read that but I've
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definitely follow him so yeah. His whole idea is right now
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medicine treats stuff like once there's symptoms right?
7:32
Both strength and blood work and everything.
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But this idea of medicine 3 point O is much more on the
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preventive side, but it's still on the individual.
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And so it's great to work with people from all different stages
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of that continuum of fitness and whatnot.
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But it's really fun to see like the 90 year olds too, that have
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taken that that knowledge that they've had throughout the years
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of like, I'm going to walk 3-5 miles a day.
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And they are the healthiest people ever.
8:00
Like Evan Shirley. I mean, I have 97 year old women
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that come to my class and they are still walking laps around
8:08
the outside loop. Like it is, it is absolutely
8:12
amazing what you can do when you're older, if you do take the
8:16
steps when you're younger to make sure that you're healthy.
8:19
So yeah, it is definitely empowering.
8:22
Yeah, exactly. Well, another things you'd
8:25
mentioned are like working on grip strength.
8:27
They're like how to like I think you said, move like your ankle,
8:30
like all these little things that actually make a massive
8:33
difference later but seem trivial maybe to someone
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listening. It's 3040 or even 50, right?
8:41
Yeah, I, I did a functional fitness test.
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We did like gate speed. So how fast you walk, your grip
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strength. If you don't have good grip
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strength when you're older, you are more prone to falling
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because you can't grab onto the table or, you know, if you have
8:56
to catch yourself. So that's really important.
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And then there was sit to stand. So if you cannot get out of your
9:02
seat, how are you going to move? So those three things really
9:08
impact your longevity and how I don't how independent you can be
9:14
at the end of life. Yes.
9:15
Exactly. Yeah, it's, it's fascinating
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stuff. So yeah.
9:20
I don't know if you listened to the episode that Sean and I were
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talking about the most, the best exercises.
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It was like a very general list. But I said deconstructed
9:29
burping. He lost his mind because he was
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like, what are you talking about?
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But and then I explained it a little further.
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It's like, go down the floor slowly.
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It's not like a real burpee. It's just literally lay down the
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floor and get up. How quick and how easy is that?
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Or not easy? We take that all for granted.
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Yes, we do. That's a big deal for safety and
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autonomy. Yep.
9:51
How long have you worked with this like program around this
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class? With the seniors, I just started
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in June, so I've been there almost six months and it is, it
10:00
has been wild to learn all the insurance and outs of different
10:05
things. I feel like I feel like my niece
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is going to go into more dementia and Alzheimer's and
10:12
learning more about that and what we can do to help make sure
10:18
that the progression of that disease slows down.
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And there's been a really big correlation between exercise and
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dementia and how like, if you are exercising, it actually
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makes it not develop as fast. So I don't know.
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The research is going to be super fun to see.
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Exactly. So we're doing this longevity
10:41
seminar soon and I think people are, are hearing more of that,
10:45
like just all these crazy benefits of just regular
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exercise. Like we know it, like everyone
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kind of knows, yes, I should exercise more, but there's still
10:53
a, there's still a block there, right?
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Like information's out there, but implementation is still so
10:59
challenging. So I'm, I'm glad you're helping
11:02
with all that, that side of it for these older adults.
11:05
It's really great. Aside from work, what's life
11:09
like outside of that and and maybe your sessions with us?
11:14
This year has probably been the busiest year I've ever had
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moving cross country from Austin, TX back home.
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Minnetonka was our home before and just.
11:28
Yeah, outside of work, it's. I have kid activities I'm
11:32
prepping for the next day. I'm going to bed early.
11:36
Like trying to do some kind of fun stuff.
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But yeah, it's fun. It has been a interesting year,
11:44
that's for sure. Yeah.
11:45
Yeah. I mean, as soon as there's any
11:47
job or managing a household or family or having kids in
11:50
general, it's like that's the whole schedule.
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I was a stay at home mom. I stayed home for five years
11:56
with my my oldest because of COVID.
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And then I had another child and we got a dog and all of the
12:02
COVID things that happened and did happen for a lot of people.
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And I just was like, well, you know what, I need to, I need
12:11
something else. He needs to go.
12:13
My youngest needs to go to school and I need to start
12:17
pursuing. And I wasn't going to go back
12:19
into fitness. I absolutely do something more
12:22
creative because I love being creative with different projects
12:25
and things around our house. And then I just applied for this
12:29
job with it's Presbyterian Homes.
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I was like, oh, they have a senior fitness instructor.
12:35
That sounds pretty great. I've been teaching classes and
12:39
doing stuff and I have background.
12:41
So OK, I'm going to do that. And then all of a sudden they
12:44
called me and I had this full time job.
12:47
I only wanted to do a part time job because my husband's job is
12:51
very, very busy and our life is very busy with kids and all the
12:56
other stuff. And, and I went back full time
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and yeah, I, I don't know how I manage it all actually, because
13:06
I come here two days a week in the morning.
13:08
I look forward to my sessions for sure.
13:10
And then it's straight into mom mode, then straight into work
13:14
mode. And then I fall in my bed at
13:15
8:00 at night. But we make it all work.
13:18
But I have to be very planful about it and I have to be like
13:22
consistent with my schedule of what I'm doing.
13:25
Yeah, exactly. It forces you to be organized.
13:28
Yes, very. Going outside of, and maybe
13:32
correct me if I'm wrong, but sounds like this was a bit
13:34
outside the comfort zone and like, I don't know, this sounds
13:36
like a lot going to a full time gig.
13:39
Yeah, I I wanted to do like 28, maybe 30 hours a week somewhere.
13:43
That's about it. How?
13:44
About a few more. Yeah, I actually was hired for
13:47
32 hours and then I told my boss I was like, I'm going to do
13:51
like, can I do 40? She said.
13:55
Are you sure? And why not?
13:59
Let's send a couple more hours. So yeah, yeah, it's fine.
14:03
But. Well, you love what you do it
14:06
there's a return on that investment in time too.
14:09
And energy, it still might feel like a lot, but it I'm sure
14:13
it's, it reciprocates that energy what you're doing and and
14:17
it's giving back in a really big way.
14:20
So yeah, this kind of a segue into something else, but I
14:24
remember when I first called you to be like, I need something
14:27
consistent with my schedule. My life was crazy.
14:32
We just moved back from Austin. We were living in this rental
14:37
house. I was working out here and there
14:40
whenever I could find time, going for walks.
14:43
I was like, I just need something to be consistent.
14:46
But I also said to you, I was like, I just want someone to
14:50
plan something for me. I do not want to plan anything.
14:53
I just want to come in, do my workouts and leave.
14:58
I know I can do this by myself, but I don't want to do it by
15:00
myself, Right? Yeah, exactly.
15:04
And now I'm like, should I do this by myself?
15:07
No, I'm not doing it by myself. It's too much fun to come here.
15:12
That's something we've learned so much over the last several
15:15
years is like people come in and the other workouts are great,
15:20
sure, like, but it's we've come to realize that people come here
15:24
for reasons completely unrelated to anything on the workout.
15:29
And that's what we've always tried to keep in mind is that
15:33
that that energy is so is so important.
15:36
There's something about going to the gym versus doing it on your
15:39
own. Or, you know, home gyms don't.
15:43
They don't always get used like they should as far as frequency
15:47
because there's a piece missing there, right?
15:50
Well, on the other piece that was missing was the push.
15:53
So I can only push myself so far.
15:56
I need the push from someone else to be like you can.
16:00
You can do 10 more, yeah. Because we know it, but you're
16:04
like, yeah, but you know, that little voice in our head, it
16:07
just gets a little quiet on those busy weeks.
16:10
It's always been official, even as coaches.
16:11
Because you absolutely could give the capacity to program and
16:15
do it all yourself, like you said.
16:17
But it certainly helps. We have people that do kind of
16:20
graduate, so to speak, and they're like, I'm going to do it
16:22
one day a week and do an open gym or whatever it is.
16:25
There is some freedom and independence that comes with
16:27
that, but it's hard to stay disciplined.
16:30
Yep, especially when you have so much going on.
16:32
So much going on and that's why morning workouts are so much
16:35
better because I can feel by like the noon hour even with my
16:38
work. Like if I need to sit down at
16:39
the computer and do, let's say I don't know, programming a
16:46
fitness workout for 20 seniors or I need to do like Excel
16:52
spreadsheet stuff, I cannot do that.
16:55
At the end of the day, I have, I have to do it from like 8 to 10.
17:00
Otherwise the, the level of creativity is not there anymore.
17:05
Like I need to just go ahead and do you know, things that don't
17:10
take a lot of mind and body power at the end.
17:13
So just things that I've learned over the years that creativity
17:17
comes in the morning for me, not in the afternoon.
17:19
Yeah, 100%. Yeah.
17:22
Is there anything else that you'd say that has helped you
17:24
say organized, trying to manage so much?
17:25
Because that's a huge barrier, right?
17:27
We're always juggling, especially parents.
17:29
I mean, everybody, we're juggling so much and something
17:33
at work or the deadline or kid gets sick and fitness calmly
17:37
always falls off. And that's I think why so many
17:40
people have to start and stop. But is there anything else
17:43
that's helped you stay anchored to that consistent schedule?
17:49
I think there's momentum that builds after a while and as I've
17:54
like, I have started and stopped being OK with doing less and
18:02
being OK with like doing, you know, just a walk for my cardio
18:09
because there's always tomorrow. So everyone wants the best
18:12
workout every time? Yep, and sometimes it's a walk
18:15
and that is plenty. You're checking the box, you're
18:17
not letting, you're not breaking the chain, if you will.
18:20
And that's the biggest, the biggest thing, as you know.
18:23
Do you have time for hobbies outside all this?
18:27
Now that football season for my son is all done, maybe football
18:34
and baseball went on for the whole for the full fall and so
18:39
our lives were crazy busy. I'm going to start going to yoga
18:43
with a friend on Wednesdays just to help calm my mind.
18:47
I would like to start taking some watercolor classes
18:49
eventually so probably try to schedule that in.
18:54
But I also kind of feel bad for my 4 year old because he's
18:58
always tagging along with his Big Brother who's 12 to like all
19:01
of his sporting stuff. So I'm trying to get him into
19:03
some things, but I'm actually really excited about just
19:08
because we just bought a new house and to start decorating
19:12
and, you know, getting things in order so.
19:16
Yeah, it should. Be those are the things that I'm
19:18
looking forward to for hobbies and just being calm because the
19:21
year has been so busy and not I don't that would be like my
19:28
hobby is decorating, organizing. Those are my hobbies.
19:32
Actually reading, you know, cooking more, all of that stuff.
19:38
So more of like the home stuff that I haven't been able to
19:42
really do because we have been so busy so.
19:46
Just moments of silence in in the house or anywhere.
19:50
It's just like this. This is a great hobby right now.
19:52
It's bliss. It's yeah.
19:55
Everyone ever. I'm sure many people listening
19:56
will understand that, but it's like sometimes just there's so
19:59
much stimulus all the time. It's just.
20:03
Calmness is like it's so you don't realize how much how much
20:07
you love it how how restored that actually is and what we
20:11
need that recharge their batteries.
20:13
I think that does change because what did five years ago is for
20:16
me not not the same anymore. What was yours?
20:21
I mean, I always thought I was kind of extroverted.
20:22
I always want to be around people.
20:24
And now this is a fantastic place to be because I do
20:27
consider this community like this is my circle.
20:29
It's hard to have room for anyone.
20:32
This sounds bad, but like room for anyone else Because I can
20:36
support and build relationships inside this gym and and my
20:40
family and a few friends and that's plenty.
20:42
That's enough. But that being said, sometimes
20:46
just an afternoon with nothing is great.
20:51
When you're busy, it's sometimes hard to decide what to do with
20:54
your time. It's like copies.
20:57
What do we? What do we do?
20:58
Yeah, yeah, that's the same for me.
21:00
I I'd like to jam pack my schedule, but then I'm like get
21:05
really stressed about all of it and then I have to cancel on
21:13
people and make up a story of why I'm canceling on them.
21:17
Hopefully no one on this podcast listens to that.
21:19
But sometimes I have to do that because I jam packed my schedule
21:23
and then I Nope, too anxious, got to retract from it and now I
21:29
don't do that as much. But I really love my time to
21:32
take a bath, read a book, sit down on my couch, not even watch
21:38
TV, maybe look at a magazine and just be still.
21:42
Yes, a magazine. I still get a Time magazine and
21:47
house like House Beautiful or whatever, and I sit there and I
21:50
read a magazine. And I bet you feel pretty good
21:53
after a while. Probably calms you.
21:54
Yeah, because you can go on your phone and scroll and do all
21:58
that, but then that hypes you up too.
21:59
So yeah, too much. So I really, I really love
22:02
planning and like doing stuff with people, but I also really
22:05
love my time to just chill, which I always thought that was
22:09
like, Nope, you have to be, you have to be busy.
22:12
Right. Isn't that a weird narrative
22:13
that's hard to, to combat? Like it's hard to say no and
22:19
it's, it's easy to say yes, but then it's even harder to say no
22:22
after you've said yes. I'm sure everyone understands
22:25
Like it's OK cuz we always put ourselves in that other person's
22:28
seat. And I'm like, no, I get it.
22:29
It's OK. Yep.
22:30
Like, but it's still. Hard.
22:32
Yeah, like a Halloween party on Friday.
22:35
I kind of should have gotten to that, but I went trick or
22:38
treating and ran around the neighborhood for two hours.
22:42
I'm gonna stay home. I'm gonna go to bed.
22:44
Absolutely yes, the next door invites me to lunch like every
22:49
week and we can like, yes, let's do it and every and he gets it.
22:53
He's so good because he doesn't make me feel bad.
22:55
I'm like too much. I just I got 30 minutes.
22:57
I got to sit in my car and just like breathe.
23:01
It's a great thing. This gym is very busy.
23:03
But now I was joke because people are like, are you?
23:05
And I'm like, I can't, I can't do work here because it's like
23:09
so, so many awesome, great distractions, but I need quiet.
23:14
Yep. What's in your bucket list for
23:16
the next couple of years you know, personally or or
23:19
professionally or otherwise? Professionally I feel pretty
23:24
good managing the I work at 2 sites so I manage both of their
23:29
fitness departments at 2 sites. So right now I'm like, I'm good,
23:35
even though I'm sure there will be an ask to do something more,
23:38
but I'm good with that right now, especially with kids in
23:41
school. But personally, I think I said
23:46
this to you a couple weeks ago when I stopped in, but I think
23:49
we're going to go to Hawaii for our 10 year anniversary, which
23:52
is coming up in March. And I'd really, really like to
23:57
surf again. And because we did that in Costa
24:00
Rica 2018. And so all the things that I'm
24:05
doing in the gym, to be able to do like a full push up, which
24:09
I'm pretty much there, but like to be able to hop up on a board
24:15
with the momentum of a wave is very interesting.
24:20
So having that core strength and everything I have, I ran 1/2
24:26
marathon four years ago, five years ago.
24:30
And so I'd like to PR in that and travel.
24:36
Yeah, with my husband. Yeah.
24:38
Yeah, Have my mother-in-law take care of our kids while she's
24:41
still active and healthy. Takes a village.
24:45
It's the only way that we're going to be able to do it.
24:48
But just to take the time with my husband to do that.
24:50
So and but with our kids too, for little trips right now where
24:54
they will still enjoy it but appreciate those little things,
24:58
but not the big trips where like we don't know if they'll
25:02
appreciate it or not. So yeah, until they're a little
25:05
bit older. Our three-year old every time we
25:08
see a Disney movie, it's like the newer ones have like a
25:11
really beautiful animation of the Disney castle and she goes
25:15
Papa, we can go there later we can go there later every time
25:18
I'm like ye out yes we can that's.
25:21
Funny, I would rather go abroad than go to Disney.
25:25
Tell my kids you go to Germany. You can do that on your own with
25:31
your own kids. I know when I was a kid, like I
25:35
have some really cool core memories of that trip and that's
25:37
probably why I'm like, I want that for my kids too.
25:40
But like, you know, ask them what they want.
25:43
They'll probably give a good answer at this point.
25:45
You know who's been an inspiration to you, whether it
25:47
was early on or if it's even now?
25:50
Like where do you get inspiration to continue doing
25:54
what you're doing is really an internal mission that you have.
25:57
Is there been an inspiration other than that?
26:01
I I would say it's more internal because I'm pretty, I'm a pretty
26:05
empathetic person and I want people to do better and I really
26:10
love reading about personal Wellness and how I can develop
26:14
myself to be a better person than I already am.
26:18
So I, I did have a really great mentor in college.
26:24
Her name is Patty Hogan. And she, I mean, I wasn't the
26:29
best student, but she like took me under her wing and she like
26:34
saw something in me and she was like, all right, we're going to
26:37
make sure that you like really get all of this.
26:41
And then I went into like student student leader
26:44
fellowship program and she was my mentor and she brought me to
26:48
like all of these different seminars and did a bunch of
26:51
stuff with me. And she was the coolest lady.
26:55
And then I moved on to the YWCA, worked there for a while and I
27:00
had a great boss who did the same thing.
27:02
So I don't know those people in your life that build you up to
27:07
who you are and you're and then you find out like what you enjoy
27:12
and then it becomes internal. Is it really does help.
27:16
Take it in that Ave. wherever you want to go, if if that makes
27:20
sense at all. But yeah, so but yeah, right now
27:24
it's more internal. I want, I want to make sure that
27:27
I'm still not only leading by example with the people that I
27:32
work with, but also my family and for myself.
27:36
Because fitness, it's not just fitness, it's the holistic part
27:42
of it that's super important. Yeah, we just, we've got a three
27:47
and six year old at home and like we're going through as
27:51
every parent does, like how do we guide behavior and some big
27:54
questions, especially for a six year old of why, why something's
27:57
right or wrong and really trying to help define that line for
28:00
her. And so we like literally this
28:02
morning I finished like putting together like like our family
28:05
core values to help these guiding principles.
28:08
I feel like we both kind of do that same, because I did that a
28:13
while ago when my kids when my oldest was really young, I was
28:17
like, we're putting together core values to live by and we're
28:19
going to put them up on our mantle.
28:21
And like, it really does set a good direction for your family.
28:25
So I don't know, I feel like even though you're in fitness,
28:29
you really value the personal Wellness side of things too.
28:34
And how not only can you do better in fitness, but mentally,
28:37
how can you do better as well? And are you OK with where you're
28:41
at right now and you just want to ride in that for a while?
28:45
And then do you read another book or another person comes up
28:48
with an idea and you're like, oh.
28:49
Yeah. I might try that, see if it
28:52
works for me. Right, so.
28:55
It's been helpful and just like you said, it's like one of them
28:59
put is like we take care of our bodies and brain, right?
29:01
Like because we find ourselves, especially with our six year
29:04
old, we're over explaining because we want to try to help
29:07
them understand and then we just lose her.
29:08
We can tell it's like not her fault.
29:10
She's like, OK, too many words. My point single this is I made
29:14
sure the list is also things that we can be held accountable
29:17
to because yeah, we're like, no, no screens.
29:20
You're like. You're on the screen, yeah.
29:24
And stuff, but all the stuff is interwoven together.
29:26
It really is. We're all still figuring it out.
29:30
Well, and that also goes into like coming in here to work out,
29:37
like I just wanted consistency with two workouts a week.
29:40
And then had a conversation with Blake, like, how's your
29:45
nutrition going? Like I don't have time for that
29:47
right now. Like we like literally live in a
29:52
rental house that we're about to move out of into a new house.
29:55
Like there's too many stressors going on right now.
29:58
Once I get to a point where there's not a lot of not as much
30:01
stress, then I feel like I can go to the next step.
30:04
Yes. And so OK, that next step was
30:08
let's, what was it? Oh, my sleep.
30:12
And then it was like, I'm not going to have as much fun with
30:15
my friends anymore because I need to sleep.
30:18
So there's less alcohol in my diet.
30:21
And then it moved into the I was listening to your podcast and
30:27
you know, the gym is only a little part of your life.
30:31
Very small part of your life. And the rest of it you do by
30:35
yourself. So that was a big eye opener.
30:39
Oh, even though I work in fitness, like I have to be doing
30:46
this stuff by myself too to see the result.
30:48
I'm putting in all this time and money into all of this stuff
30:51
here. I shouldn't I be doing more
30:54
stuff at home? So it was like a light bulb went
30:57
off and I was like, OK, well, I'm going to start.
31:02
I'm going to start tracking my food just to see where I'm at.
31:07
And then I started not like looking at packages, but like
31:10
how much is and everything. Am I getting the right amount of
31:14
protein? Am I getting enough fiber?
31:17
And then it started like I'm going to bump up my protein to
31:21
120 or 40. It was like an evolution.
31:23
It wasn't I'm going to do all of this right now, figure it out.
31:28
It is been 6-7 month journey of figuring that all out again.
31:34
That deters so many people because it can take that long.
31:37
It can take longer. So forever lifelong endeavor to
31:40
figure out what works. And it requires at least some
31:45
level of discipline or someone to help you stay motivated to
31:48
like get to a place where like, I have enough of this figured
31:51
out enough awareness that I can, I can do this.
31:55
Well, and it's, I like to think of it as like you have a coach,
31:59
but you have all these other people in your life.
32:02
Like you have a hairdresser, you have someone, you may have a
32:05
personal chef, you have someone that works on your car.
32:09
Like you need all of these people in your life for your
32:13
health to make you the best person that you are.
32:16
And so hire the coach if you need that, if that's the area
32:22
that you're struggling in, hire your hair stylist because you
32:27
cut your hair up to here. Like just just hire the people
32:30
if you have the means to do it. But like there are people out
32:35
there in specialties that that can help you.
32:38
And you don't have to do it alone because they're there to
32:41
help. There's lots of helpers in this
32:43
world. There are one thing about
32:45
fitness, right, Is it is a weird one because you're investing in
32:49
like this is going to be really challenging and they have a lot
32:53
of preconceived notion. There's some boot camp drill
32:57
instructor figure because they probably had an experience like
32:59
that. And it's like, all right, like
33:01
30 burpees. You're like, my elbow hurts.
33:03
Like, I don't care. Like that narrative is still out
33:06
there quite a bit. And and so that's, I think it
33:11
hurts a lot of people because it is you, you get your car fixed.
33:14
You're like, that solves a big problem in my life, and I get to
33:17
like, sit here in this cozy chair and play Candy Crush.
33:21
Right. In here it's like now I'm
33:22
falling away, we're getting to work and that can be that
33:25
requires a further along stage of readiness to.
33:29
Change. Yep, Yep.
33:31
I was a psych in a pre Med major.
33:33
That's all we do is psych in here.
33:35
At the end of the day, the workout stuff is easy to get
33:38
someone to stick with a a habit they maybe never had.
33:42
Our life pulls them elsewhere when it's kids, a job, managing
33:46
a family, managing our our relationship with our spouse.
33:49
Like so many important things. Yep, a lot of people stay in
33:53
that contemplation for a long time in perpetuity.
33:57
That's. Right until they get to a place
33:59
where it's maybe uncomfortable enough they have to change and
34:01
the doctor's like, hey, your blood work's back.
34:04
And like this is, this is a problem now.
34:07
But then it's it's, it's late in the game.
34:09
It's harder. You said the in the your own
34:12
personal journey, there was a moment that there's kind of this
34:15
light bulb moment, it's moment of clarity.
34:17
What kind of came along with that?
34:19
What kind of maybe 'cause that that light bulb moment for you?
34:23
I I think I was reading a a book or I get James clears Atomic
34:31
Havoc stuff in my e-mail every Thursday and I think he had said
34:37
like, no one's coming to save you.
34:41
That's a big one. And I just sat back and I was
34:46
like, yeah, no one's, no one's coming to do this for me.
34:48
I have to do it myself. And I use that quite a bit at
34:52
home now. It was like 4 months ago.
34:54
You have to do this by yourself. No one's no one's going to come
34:58
in here and do the workouts for you.
35:00
No one's going to cut your fruit or make your sandwiches for
35:04
lunch. No, no, no one's doing it.
35:08
You can pay someone to do all these things, but got to decide
35:12
like what's the most uncomfortable thing that you can
35:14
delegate? Perhaps that's very real advice.
35:17
Like the the food thing's huge and I just did like meal prep
35:21
option things. We know that's so it's so hard.
35:24
That's another time constraint, right?
35:26
To piggyback off of that, if you are a busy parent and you are
35:31
running to and fro from kid events, prep yourself in the
35:37
morning. If you have 5 to 10 minutes, it
35:40
takes 5 minutes to put chicken legs on a pan on a sheet pan.
35:47
Let them sit in your in your refrigerator with your
35:50
seasonings throughout the day. Set get home, set your oven for
35:56
350, put them in in 40 minutes they're done.
36:00
Like you have to be planful, but there's some really easy meals
36:06
and letting yourself just have the easy meals.
36:08
It's OK. And there's tons of good stuff
36:11
at Target Whole Foods that are just like, some of it is not
36:16
just like ready made, but like healthy ready made stuff.
36:20
Like there's this fajita chicken that I get from from Target.
36:26
Recently I found it, it has a little bit more sodium than I
36:29
like, but that's OK. But it like you can make a bowl
36:34
in 3 minutes, just heat it up on the stove.
36:37
There's so many, there's so many easy things and we over
36:41
complicate things all of the time.
36:44
It's decision fatigue. Like what am I going to have for
36:46
dinner? It, it can be easier, but we, we
36:50
just have to want it to, to, we just, we have to put a little
36:54
bit of work in, but it's hard like cuz so many thoughts and
36:58
busy things. It's like we'll just order
37:00
something. Yep, and and do the three or
37:02
four meals the same each week? Yep.
37:05
Exactly getting. Rid of that decision fatigue.
37:08
Yeah, Take the thought of thought out of it.
37:10
Just buy the same things each week, Steve Jobs.
37:13
Yeah, Steve Jobs wore the same outfit, he said.
37:15
I don't have time for all that. Yep, Yep.
37:17
There's something there. Has anything surprised you about
37:20
what you're able to do now or anything that, like over the
37:23
last several months you've been able to do?
37:26
You know you're well versed in this stuff, but had there been
37:28
any, like, surprises? How much I'm actually able to
37:33
lift? Did you think you weren't as
37:37
strong as you are? Well, I think there's just
37:39
always the mentality for women. Like I like, I'm not going to do
37:43
that. Like I remember being in the gym
37:45
in college and that was 2005. I'm being upstairs on the cardio
37:51
equipment and all of the males are downstairs.
37:54
Like I, I cannot take up space here.
37:56
Like I'm not wanted here. And now the script is kind of
38:01
changing. Like you can take up space here.
38:05
Like you have, like I have that talk with myself every day.
38:09
You can take up space here. You are strong.
38:12
And if you don't know how to do something like, he'll teach you
38:15
how to do it. You could be happy to.
38:18
Yeah. So I think, yeah, I think women
38:22
need to take up space more. And and it's it has been weight
38:27
training has been intimidating and it's intimidating for a lot
38:34
of people. And now, I mean, I'm still still
38:36
come in here and I'm like kind of nervous today because I'm
38:39
going to be doing these big lifts, but I always get through
38:43
it. Yep.
38:44
So husbands just better watch out because these ladies are
38:50
common and and they're okay saying I'm not good at this yet,
38:54
but I'm going to do this. I'm going to get over this fear
38:56
and I'm going to, I'm going to learn guys.
38:59
Our ego will get in the way. We haven't done it in a while.
39:02
We're like, I'm, I can't go in there and be the weakest guy.
39:05
I'm just, I'm just going to figure it out later.
39:08
That is a very common story. I see that in my fitness classes
39:12
at the senior living facilities. I'm actually going to do a bingo
39:16
card for next week or in a couple weeks.
39:19
Bring your husband to fitness class because those egos are
39:24
high and they do not want to do any of them.
39:27
It's all women and we have a really, really good time and
39:31
some men come. But there's a reason why women
39:35
might live a little bit longer because their egos are a little
39:39
bit less. I don't know.
39:40
I'm not. Doing it all fragile.
39:41
You can. That's what sometimes we need.
39:44
To hear. Yeah.
39:44
Yeah, it is. We're way too proud.
39:47
Yeah. We're like, I don't want someone
39:49
telling me what to do. I'll to do it myself and just
39:51
hit some bench press. And what about the legs?
39:55
What about about joint health? You want to swing the Golf Club?
39:58
Well, right. Like what?
39:59
What's something you're most proud of accomplishing?
40:02
Are you proud that you've been able to stay consistent, that
40:05
you've figured you've really figured out something that works
40:07
really well for you? And I think that deserves some
40:10
commendation, but. I I think it's just like being
40:15
OK to start again and trial and error.
40:20
Yeah. I mean, you talk, Sean talks
40:23
about that all the time, like he is his biggest experiment, you
40:26
know, like he's trying things all the time.
40:29
And if it doesn't work, like ask someone, hey, I'm doing this,
40:33
what do I need to do? But again, your egos in the way
40:36
if you're having to do that. But yeah, letting yourself begin
40:40
again, try it again if it's not working.
40:43
Like even when I was like tracking my food, like, oh,
40:46
there's a lot of fat in that. Yeah.
40:49
Which I had no idea. And then you just, you know, you
40:53
move, you move into something next.
40:55
OK, this might work. And then this might work.
40:57
Oh, I need to ask questions about this.
41:00
So being OK to ask questions. Yeah.
41:04
And, and also with my, my routine, I used to be like hit
41:09
it hard, do the hit classes. Like I, I mean, I've tried
41:14
everything. And now it's, I'm really proud
41:18
of the body that I'm in and the space line I'm in mentally and
41:24
building that foundation for my, for my family, but also for
41:29
myself. When things get really hard,
41:31
yeah, I dig into the situation, but I also have so many tools
41:36
now to be able to take myself out of it.
41:40
But also, yeah, I fitness is, it's always been really fun for
41:46
me. So yeah.
41:49
And it sounds like you've, you've really equipped yourself
41:52
these tools because you've taken that step further just to create
41:56
some sort of awareness. Because in here we always preach
42:01
that like you want to track something or have some sort of
42:04
thing that gives you awareness that you can make informed
42:07
choices about it later. And it's like a tool kit you
42:09
permanently have. We have a thing called like the
42:13
habit wheel or have a dial. So it's like level 1 is like
42:18
1520 minute walk today I'm going to get protein and where I where
42:22
I have it, I'm just going to get water today.
42:23
It's like level one goals and then all the way up to like
42:26
maybe 5. We're like, life is great.
42:29
I have so much free time. I can do whatever I want, but
42:32
always settling or never settling for the all or nothing
42:35
approach, the crazy tough workouts, the the, the keto diet
42:41
where nothing else is in there and and having no flexibility,
42:45
which doesn't work for anybody. Shouldn't even be a level 5,
42:48
right? You want to settle for a little
42:49
bit less. That sounds like you've
42:51
overrided a place where you have a good idea of those those
42:53
gears, would you say? There was a woman that I was
42:57
listening to and she talking about like bumpers.
43:02
So like women as you get older, you're not in a 20 year old body
43:07
anymore. I'm almost in a 40 year old
43:09
body. And so things aren't working the
43:11
same way as they used to. So I feel like I have a good
43:14
bumper system now and things are working better for my body then
43:21
yeah, then they were like 6 months ago because I didn't have
43:25
any. I had, I was off the rails.
43:28
I wasn't sleeping. I was having too much fun.
43:32
I my kids, we are traveling cross country.
43:35
What? You know, we weren't sleep.
43:36
We. Yeah.
43:37
No. One was sleeping well.
43:39
No one was sleeping. We didn't have a kitchen to cook
43:42
in because we had to live. We had to live in a hotel for a
43:45
little while while we were rental.
43:46
House got fixed. Like there were so many things
43:49
that were in disarray. And now that now that they've
43:53
come back together, like I still have to have bumpers, but I've
43:59
also learned my habits of what I need to be able to sustain.
44:03
And so I think as, as I've talked about before, like the
44:07
evolution of of my fitness journey here, it's like little
44:11
things over time with a bumper system.
44:13
Yeah, exactly. Bumpers, that's a, that's a big
44:16
take away. Even when things are going well,
44:18
they should, we don't want to let them because you're still
44:22
going to get a gutterball once in a while.
44:23
The last week or so and I, I just said, you know what, it's
44:28
fine. Yeah.
44:29
Like I'm not. Just let yourself be in the day.
44:32
Let yourself feel the feels. And then the next day, maybe if
44:39
you only got 90 grams of protein that day, maybe you just do 120.
44:43
Let's see how it goes. And then you'll get back to
44:46
where you are again. But life isn't going to be
44:49
Linyard. It's there's always going to be,
44:52
it's always going to be weaving. So, yeah, yeah.
44:56
It's real talk. It's real talk.
44:59
Is there anything that you would tell someone else Maybe that was
45:04
that maybe isn't motivated a woman around the symbol right.
45:08
We're getting close to 40 bodies different, especially with
45:10
hormonal changes that are looming are already present.
45:14
They're fearful about this whole process.
45:17
The idea of a gym is like, like, how do they, what do you say to
45:21
them to help them take that very first, most important step to an
45:26
integrating fitness into their life?
45:29
Get off social media. That's a big one.
45:33
Stop comparing yourself to the people social media, even the
45:38
women that are your age, they've been doing this a really long
45:42
time. And it takes a long time to
45:45
build muscle. And it takes consistency to eat
45:49
protein. Protein's not my favorite, but
45:52
I'll eat it. Yeah, but social media for sure.
45:56
Get off of there. It's so harmful, isn't it?
45:59
Comparison is the thief of joy. Yep.
46:01
And that's going back to the same thing of find people that
46:05
specialize in the things that you maybe want to change and
46:10
talk with them about it because you cannot do it alone.
46:15
And so look for the professionals, get in there and
46:20
let them help you. Yeah.
46:21
Well, that's huge. It's really huge, but.
46:25
Yeah, get your protein, drink water and sleep.
46:27
Yeah, get off that phone. Get off the phone.
46:30
Go to bed every once in a while. I'll go through we're a little
46:34
bit suckers for the the social media and then all of a sudden
46:38
you realize, Oh my gosh, I've been doing doom scrolling.
46:40
I got that. But like, clean up your feed as
46:43
much as you can. Like, look for people that are
46:46
going to be positive influences, not one that are like, oh, why I
46:49
feel I feel bad now about what I'm doing.
46:52
That's not helpful. That's not helpful.
46:55
I like a little bit of both. Like with there's a woman on
46:59
social media who she loves to swear, but she is like super
47:02
real about like the excuses that people have like, oh, I'm going
47:08
to, I'm going to try this diet and I'm going to do this and I'm
47:12
going to do that. And she's like, no, but you're
47:16
just making excuses for yourself.
47:18
So like, just just try it, be consistent with it and see what
47:22
happens. It's really hard if the simplest
47:25
things are the hardest things. And so I like the realness that
47:30
she brings to it because maybe she's the person that I was
47:34
like, no one's going to save you.
47:35
Maybe she said that. And but yeah, that that.
47:40
And then there's also the fluff, too, of like, you're going to do
47:43
great. We need both.
47:45
Cheerleader, you're doing awesome.
47:48
Yeah. We, we, there's three types of
47:50
coach, right? Drill instructor, therapist,
47:52
cheerleader, and like we need, we need all three in different
47:55
mixes and at different times in our life.
47:58
It's good to have, it's going to have goals.
48:00
We always need to have some sort of goal.
48:02
I want to do this even if it's general, but we got to make sure
48:07
the people that we are hoping to be inspired by have a positive
48:11
message too. You know who David Goggins is?
48:16
I don't, sorry. He's very, he's like hyper
48:21
discipline, like way off the edge of the Cliff like, and I
48:24
think it can be inspiring. You're like, well, I'm never
48:27
going to get there, but like I can do a little bit more of what
48:30
he's doing with this no excuses approach.
48:34
And that's like the very top tier of absolute discipline.
48:38
But there's steps along the way. I guess one other like piece of
48:45
advice for a woman my age is you can, you can still have fun and
48:53
still get results. It's just it may take you a
48:58
little bit longer to get to where you want to go.
49:02
But like I make sure that I have something that I enjoy to eat
49:08
every single day. So if it's a cookie or if it's
49:13
an lollipop that doesn't have as much sugar and like I have, it's
49:19
not, it's not just chicken and broccoli and all of those
49:23
things. Like I'm enjoying the meals that
49:27
give me a lot of energy, but I also plan and things that I
49:34
enjoy as well. So every day, so it doesn't feel
49:39
like you're on a diet. I don't feel like I'm on a diet.
49:42
I feel like I'm really giving myself the food that needs to
49:47
sustain my body and for the results that I want to see later
49:51
on, but also getting to enjoy my life too.
49:55
So pick a couple things that you can have every day that'll still
50:00
get you to where you want to go. Right.
50:02
The other thing you mentioned, which has been a consistent
50:04
theme of all this, is having some semblance of a plan ahead
50:08
of time. Just trying to stay a little bit
50:10
ahead of it so you're not minute of nothing for dinner.
50:14
What do we do? There's at least something.
50:16
All right, we'll be home later. We've got three kids sports
50:20
tournaments and let me just put these in the fridge so they're
50:23
ready to bake when we get home. Yep, my husband used to always
50:26
joke be like, why don't you put like when I get super hangry
50:31
back in the day, I still get hangry, but be like, why don't
50:34
you just put some granola bars in your in your in your purse?
50:37
I don't like granola bars. What's your name?
50:40
Just. Now, just now, you have to think
50:45
about like, what do you enjoy that when you're in a pinch that
50:49
you can eat? So isn't an apple and a beef
50:52
stick great? That's fantastic, yeah.
50:55
Yeah, or, I don't know, some carrots and guacamole, like
51:00
those little guacamole cups, you can throw them in your purse and
51:02
they will last a long time. They have enough preservatives
51:04
in them. Like something that will sustain
51:07
you that you enjoy eating. Like.
51:11
Yeah. So we've talked about all or
51:12
nothing approach. It's not all or nothing anymore.
51:14
It it's, it's building strong bodies and eating what you enjoy
51:19
to a bumper. Bumper system.
51:22
Oh, it's. Fantastic.
51:24
Exactly. That's exactly it.
51:27
Oh, that's really great stuff. I think you should so many
51:30
things that it's helpful for everyone to hear.
51:33
As coaches, we try to help do this, do that, but looking
51:37
through it through a different lens is always helpful.
51:41
You know, someone who's had has similar background experience,
51:44
things like that. People still maybe talk with me
51:46
as like. As a.
51:48
You know this is bald 35 year old dude.
51:50
He's not. He doesn't know my life and
51:52
that's absolutely true, but there's a lot of people in in
51:58
your own circle right now that can help, you know, steer you
52:01
the right directions around yourself with good people who
52:05
can help hold you accountable, you know, in a very positive way
52:08
that will lift you up, not not be the ones to be like, come on,
52:12
stick around for one more drink. You know, like there's only so
52:15
much space we have in our lives for people and that energy will
52:20
it will come back to you. So any other big things kind of
52:24
worth sharing? You share a lot of really great
52:27
stuff. Yeah, I, I, I guess just to end
52:32
end it would be just to not complicate, complicate easy
52:37
things yeah, I mean sleep is not complicated.
52:41
Eating healthy can be complicated if you don't have
52:44
the resources in your neighborhood or in different
52:46
things like that or. But if you do like it's not
52:51
complicated, don't make it complicated.
52:53
You don't have to make elaborate meals every single night.
52:56
It's OK. It's OK to have cut up raw
53:00
veggies on your table with some dip and and a protein.
53:04
It is really OK to have that the kids actually really enjoy it
53:09
and also like fitness. Get in and personal or not
53:14
personal training, but get in and do strength training twice a
53:17
week and just do that. It doesn't have to be 4 days a
53:22
week, five days a week. You will see results with just
53:25
doing a little bit and then walk.
53:27
Yeah. It's really, yeah, it's it's
53:30
not, it's not complicated. It's simple but not but not
53:33
easy. Right.
53:34
Yep. But that's exactly it.
53:36
Keep it simple. It's way more digestible that
53:39
way. It's so true as we're like, I
53:41
need a three course meal for dinner.
53:43
Like if you need to do that, just get the like, Blue Apron
53:47
home chef stuff and like, they can e-mail, e-mail, they can
53:50
send it to you. I still don't like that someone
53:52
take 45 minutes. They're like 30 minutes.
53:55
I'm like, I'm cooking on this thing.
53:57
Literally cooking speed wise on this.
53:59
And this is, this is very involved, but I still still like
54:02
it. But they're even quicker
54:04
options. Let's keep it simple.
54:05
Yeah. Strength training twice a week,
54:07
in some cases, four or five is actually more harm than good.
54:11
So just start with two. You can do that.
54:13
That's enough of a, a level of consistency that it, it does
54:17
build, you know, and then get your steps in.
54:22
It's going to be a tougher and tougher thing to do is just get
54:26
up. This, this desk is sit, stand
54:28
and I forget. I always forget.
54:30
I should have had it up this whole time because I've been
54:32
sitting, but I've got this dentist chair.
54:34
So I can kind of like rotate and move.
54:36
But if someone has a parent or because this is always a tough
54:43
one, they're like, Oh, my parents, I see what's happening.
54:46
They don't want to change it. They're not ready.
54:47
If anything that you think might be helpful to share for those
54:50
people when it relates to helping their own parents or the
54:55
people close to them, prioritize it when maybe they don't see it
54:59
yet. Don't get upset with them
55:04
because they don't have all the knowledge that you have now.
55:08
And maybe just pick one thing, like maybe send them a recipe or
55:15
say, Hey, I want to let's do a challenge together.
55:21
Or, you know, like I've put a core workout together for my mom
55:25
and you know, just pick something small because they're
55:30
in their routine already. So maybe it's just, I don't
55:35
know, yeah, recipe or a little workout or you saw something on
55:40
the news, you know, just keep on sending little things to them
55:44
because it's not going to change.
55:45
It's a little bite sized. Pieces just bite sized.
55:48
And then, yeah, people will probably arrive at that place on
55:50
their own and they kind of have to for it to really work.
55:53
I've had people start here before they were ready.
55:56
I've gotten really good about recognizing it.
55:57
It's like, let's let's do this for now, but I honestly don't
56:01
think you're quite ready. And that's come across every
56:04
age, right? Like getting that anchor of why
56:07
they're doing this, because it's going to get uncomfortable, it's
56:09
going to be challenging, and to be successful, it can take time
56:12
to really anchor that. Yep, and people really don't
56:14
like being uncomfortable, including myself, but I'm
56:19
getting better at it. Yeah, not clearly.
56:22
Yep, Yep. Well, you're doing great here.
56:25
We appreciate you so much and we'd love having energy in the
56:27
space. You're just a ray of of light in
56:30
here. And thank you so much for being
56:33
a part of this place and for everything you're doing outside
56:35
of it. Yeah.
56:36
And helping other people get healthy.
56:38
It's really brilliant. Awesome spot.
56:41
I'm really thankful to be here too.
56:42
That's awesome. Thank you so much, Annie.
56:44
Thank you. Thank you everyone else for
56:46
listening and we will see you guys on the next one.